Category Archives: Vegetarian Dishes

Roasted Butternut Squash with Sautéed Shiitake Mushrooms and Fresh Sage

Nutritive Information Per Serving Calories: 121 calories Fat: 7 g (1 g saturated fat) Carbohydrate: 14 g Protein: 2.5 g Fiber: 2.5 g. Ingredients 3 cups cubed butternut squash, 1/2-inch (1 lb.) 2 Tbsp. extra virgin olive oil, divided 4 oz. package fresh shiitake mushrooms, sliced 2 cloves garlic, minced Salt 4 fresh sage leaves, coarsely chopped Freshly ground black pepper 1 Tbsp. freshly grated Parmesan cheese Instructions Preheat oven to 350 degrees F. In medium size […]

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Ratatouille With Millet

Nutritive Information Per Serving Calories:290 Kcal Fat: 9 g (2 g saturated fat) Carbohydrate: 43 g Protein: 11 g Fiber: 10 g Ingredients 1 cup millet 1/2 cup grated Parmesan cheese Freshly ground black pepper 3 Tbsp. extra virgin olive oil, divided 1 lb. eggplant, cut into 1¼-inch cubes, about 6 cups 1 large red bell pepper, cut into 1-inch pieces, 1½ cups 1 large carrot, cut into 1/2-inch slices 1 can (28 oz.) diced tomatoes, preferably […]

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Tofu Rolls With Tomato Dip/Sauce

Nutritive Information Calories: 210 kcals Fat: 3.3 gms Protein: 11 gms Carbohydrates: 34 gms Ingredients For Pancake 120 gms Wheat flour 68 gms Egg white Salt to taste For Filling 100 gms Hard tofu (grated) 60 gms Potatoes (boiled and mashed) 30 gms Green peas (boiled and mashed) 30 gms Carrots (grated) 15 gms Cabbage (finely chopped) 5 gms Flax seeds (roasted alsi) 1.25 gms Chaat masala 5 gms Garam masala 1.25 gms Chilli powder 3.75 gms […]

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Green Soya Bake

Nutritive Information Calories: 300 kcals Fat: 3 gms Protein: 18.8 gms Carbohydrates: 54.4 gms Calcium: 224.5 mg Iron: 4.84 mg Ingredients 80 gms Soya chunks 60 gms Rice 400 gms Spinach 75 gms Broccoli 200 ml Milk 50 gms Wheat flour 100 gms Onion 10 gms Oil 2 pods Garlic Salt to Taste A pinch of Red chilli powder A pinch of Pepper powder Instructions Blanch spinach by dropping the leaves into boiling water. Turn off the […]

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Lemony Vegetable Parcels

Nutritive Information Energy: 78kcals/326kJ Fat: 2.06g .(Saturated fat0.08g) Cholesterol: 0 Fibre: 5.15g Ingredients   2 medium carrots 1 small Swede 1 large parsnip 1 leek, sliced finely grated rind of 1/2 lemon 15ml/1 tbsp lemon juice 15ml/1 tbsp wholegrain mustard 1 tsp walnut or sunflower oil salt and black pepper Instructions Preheat the oven to 1900C/3750F/Gas 5. Peel the root vegetables and cut into 1cm 1/2 in cubes. Place in a large bowl, then sliced leek. Stir […]

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Spinach And Cottage Cheese Timbale

Nutritive Information Calories per serving: 184 kcals Fat: 7 gms Protein: 13.4 gms Carbohydrate: 16.9 gms Ingredients 100 gms. Spinach 50 g carrots, chopped 50 gms. Cottage cheese 5 ml. Olive oil 5 gms. Garlic salt to taste 1 gm. Nutmeg powder 1 Egg white 75 gms. Canned peach (drained) Instructions Blanch the spinach in boiling water, drain and allow it to cool. Chop the spinach finely and mix with grated cottage cheese. Heat oil in a […]

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Phad Phak Ruam Meit

Nutritive Information Calories per serving: 102 Kcal Fat: 0.12 g Protein: 2.6 g Carbohydrate: 9.7 g Ingredients 50 g baby corn, chopped 50 g carrots, chopped 50 g broccoli, Chopped 50 g button mushrooms, chopped 20 ml soya sauce salt to taste 1 tsp sugar 1 tsp pepper 30 ml vegetable stock 1 tsp cornflour diluted in 3 tsp water 20 ml oil 10 g garlic, sliced 5 g chillies, sliced lengthwise Instructions Heat the oil in […]

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Organic Corn & Chanterelle Risotto

Nutritive Information Calories per serving: 597 Kcal Fat: 21.0 g Protein: 13.3 g Minerals: 3.0 g Fibre: 1.6 g Carbohydrate: 85 g Ingredients Vegetable stock : 1100 m (1.1 litres) Fresh organic corn kernels (or frozen kernels) -150 Unsalted butter -80 g Onion, peeled and chopped finely -70 g Arborio rice (or any other round grain rice) -350 g Dry white wine -70 ml Chanterelles (or any other type of mushroom like shiitake), washed well to remove […]

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Mixed Rice Kedgeree With Kippers

Nutritive Information   Calories: 560 kcals Fat: kcal 560 Protein: 30 g Carbohydrates: 56 g Kippers are only fish and a rich source of a particular type of polyunsaturated fat found only in the oils of such fish. These fish oils may protect against coronary heart disease. Kippers also contain vitamins A and D. Ingredients 75 g (3oz) wild rice 175 g (6oz) basmati rice 325g (11oz) kipper fillets 25 g (1oz) butter 1 small onion, chopped […]

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Corn Cutlets

Nutritive Information Calories: 260 Kcals Fat: 23 g Protein: 2.7 g Carbohydrates: 10.8 g Fibre : 1.0 g Ingredients 6 corn cobs 2 green chillies Chopped 1 bunch coriander leaves Finely chopped 1 tsp cumin seeds Salt to taste and Oil for deep frying Instructions REMOVE the corn from the cobs, and roughly grind it. Mix the corn with the green chillies, coriander leaves and cumin. Add salt to taste. Heat the oil in a deep pan. […]

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Baked Aubergines, Tomatoes And Feta

Nutritive Information Calories: 100 CALORIES A PORTION Note:- This low fat method of preparing the aubergines, rather than the traditional frying, shows just one way in which fat and calories can be significantly reduced in cooking. The cheese and yogurt make a good calcium contribution. A tasty and nourishing dish for vegetarians. Ingredients 1 medium aubergine, thinly sliced 2 beef tomatoes, sliced 50 g / 2 oz /1 cup diced feta cheese 60 ml / 4 tbsp […]

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