Healthy Vegetarian Diet Recipes

Healthy Vegetarian Enchiladas

Ingredients:

• Olive oil, one teaspoon
• Two chopped onions
• Carrots, 280 grams grated
• Mild or hot chili powder, 2-3 teaspoons
• Chopped tomatoes, two 400-gram cans
• Two cans of beans or lentils (pulses), 400 grams, drained
• Six wholemeal tortillas, small
• Low-fat organic yogurt, 200 grams
• Finely grated, extra-mature cheddar cheese or vegan substitute, 50 grams

Preparation/Cook Time: Prep for 10 Minutes/Cook for 30 Minutes

Servings: 4

Preparation:

• In a large frying skillet, heat the olive oil. For 5-8 minutes, sautee the onions and carrots until tender; if they begin to stick, add a dash of water to the pan. Sprinkle in chili powder and continue cooking for another minute. Then, heat to a boil after adding the tomatoes and beans/lentils. Simmer for 5-10 minutes with the heat turned down and stirred periodically until the mixture thickens. Season generously and remove from the heat.
• Warm the grill on high heat. Coat the bottom with a spoonful of bean chili in a large, ovenproof dish. Arrange tortillas onto a board, apply a few tablespoons of the chili mixture as filling, fold the ends over, and roll up to seal. Align the enchiladas in the ovenproof dish and garnish the tops with the leftover chili.
• Combine the yogurt and grated cheese with some seasoning, then garnish on top of the enchiladas. For a few minutes, grill the enchiladas until the tops are bubbling and golden brown. Serve and enjoy with a garden side salad.

Curry Sate Noodles

Ingredients:

• Dried wholewheat noodles, 150 grams
• Grapeseed oil, two teaspoons
• One halved and seeded red bell pepper, thinly sliced
• One matchstick-cut carrot, roughly 90 grams
• Finely chopped ginger, one tablespoon
• Three finely chopped garlic cloves
• (Optional) One deseeded and finely chopped chili
• Cumin seeds, ½ teaspoon
• Curry powder, 1-2 teaspoons
• Crunchy peanut butter 2 ½ - 3 tablespoons
• Tomato puree, one tablespoon
• Vegetable stock, 150ml, prepared with ½ teaspoon of vegetable bouillon
• Frozen peas, 100 grams
• ½ juiced lemon

Preparation/Cook Time: Prep for 15 minutes/Cook for 20 minutes

Servings: 4

Preparation:

• Boil the noodles by the package instructions, then rinse thoroughly to ensure the pasta doesn't stick. In a wok or saute pan, heat the oil over high heat, then for five minutes, saute the carrot, pepper, garlic, ginger, and chili until tender. Add in the curry powder and seeds and stir, cooking for about 30 seconds until fragrant.
• Mix the tomato puree and peanut butter with the vegetable stock until smooth. Combine the frozen peas and drained noodles into the pan, add the peanut and tomato mixture, and toss everything well. Add in a dash of water if the mixture is claggy. Squeeze in the lemon juice, then toss thoroughly and serve.

Alternative Vegetables To Add:

• Mushrooms
• Sugar snap peas
• Brocolli
• White or yellow onion
• Green onion
• Water chestnuts
• Baby corn
• Bok choy
• Cabbage
• Asparagus
• Zucchini
• Mung bean sprouts
• Other spicy peppers