Wednesday mealtimes call for carefree recipes with nutritious power that don’t cost the earth to make.
Helping those who are looking for tasty ideas for serving Check out Great Veg has shared six new fresh and healthy recipes to try, each costing less than £2/serving* to make.
Thanks to experimentation in many different kitchens, these recipes can be on the table in less than half an hour and showcase green leafy vegetables like spinach and kale that bring tasty health to brighten up weekday dinners.
Choose from Indian favourites Saag Channa Masala and Creamy potato and kale curry, or family-friendly fajitas in the vegetarian round – Veggie Fajitas with black cabbage – while Kale without crust Quiche and Spinach, chicken, tomato pasta salad ideal for warm evenings. Or try whipping with your air pressure cooker Spinach, zucchini and tomato frittata with potato wedges.
For those looking for an easy but nutritious weekday dinner, Saag Channa Masala is a tasty plant-based alternative. With less than 300 calories per serving, 2 out of 5 a day and ready in less than 30 minutes, it gets the week off to a healthy start.
The Creamy Potato & Kale Curry perfect for batch cooking as it can be prepared in advance and frozen. It’s also vegetarian and contains three of your five a day, plus it’s low in fat and a source of fiber.
The Kale without crust Quiche can be made in advance and is ideal for those looking for a lighter meal to serve on sunny days. A nutritious alternative to traditional quiche, it is suitable for vegetarians and those avoiding gluten and contains plenty of protein.
Tasty, filling and healthy for the whole family to enjoy, spinach, chicken and tomato pasta salad bring the taste of mead to dinner time. It is low in fat and saturated fat, but high in protein and contains less than 450 calories per serving.
Good to eat right away or ready-made and served cold the next dayspinach, zucchini and tomato frittata with potato wedges makes a filling meal that is a source of protein and helps keep you feeling full throughout the evening.
Friday fajitas with vegetable dressing, Veggie Fajitas with black cabbage are the perfect choice. Made with black beans and juicy avocado, it’s suitable for vegetarians and a source of fiber and protein. Just make sure you have enough wrappers to go around!
Saag Channa Masala
Serves 4
Preparation – 5 minutes
Cooking – 20 minutes
2 tablespoons of vegetable oil
1 teaspoon cumin seeds
1 tsp mustard seeds
1 teaspoon chili flakes
1 teaspoon ground coriander
1 teaspoon of turmeric
2 leeks, washed and sliced
1 thumb-sized knob of ginger, grated
3 garlic cloves, sliced
6 chopped tomatoes
1,400 ml of drained chickpeas.
100 ml of coconut cream
200 g of roughly chopped spinach
Add oil to a large frying pan and heat over medium heat. Add cumin and mustard seeds. When they start to pop, add the chili flakes, coriander and turmeric.
Stir for a few seconds and then add the leek. Bake for about 6-7 minutes until they are soft and brown.
Add the garlic and ginger and stir for a few more minutes, then add the chopped tomatoes and 200ml of water.
Cook for another 5-6 minutes and then add chickpeas, coconut cream. Cover and simmer for 5 minutes, adding the spinach for the last 2 minutes.
Season to taste.
chef’s tip – This delicious and healthy meal is perfect with bread or rice.
Creamy Potato & Kale Curry
Serves 4
Preparation – 5 minutes
Cooking – 20 minutes
600g waxy potatoes, peeled and cut into 1 inch cubes OR 600 g salad potatoes (cut in half if large)
2 tablespoons of vegetable oil
1 teaspoon cumin seeds
2 leeks, cleaned and cut
1 teaspoon of turmeric
1 teaspoon ground coriander
3 garlic cloves, grated
1/2 tsp chili flakes
5 tomatoes, roughly chopped
200g red split lentils, rinsed
500 ml vegetable broth
1 x 400 ml low-fat coconut milk
250g bag of kale, cut
1 tsp garam masala
Add the potatoes to a large pot. Cover with boiling water and cook for 8-10 minutes or until just tender. Drain.
Meanwhile, add the oil and cumin seeds to the frying pan. Let them boil to release the aromas.
Now add the leek and the rest of the spices and fry for about 5 minutes until they are cooked.
Add the garlic and chili flakes and mix until smooth and fry for another minute.
Add the chopped tomatoes and mix until smooth.
Now add the red lentils, broth, coconut milk and cook for 10 minutes.
Add the boiled potatoes, kale and more water if necessary (300 ml) and cook for another 5 minutes
Finally, season to taste and add garam masala
chef’s tip – this is a hearty and hearty dish, so no need for extra crabs. A side of vegetables or a stripe is perfect. Great for freezing.
Kale crustless quiche
Serves 4
Preparation – 2 minutes
Cooking – 25 minutes
2 red onions, cut into strips
1 tablespoon of vegetable oil
3 garlic cloves, sliced
125 g kale, stems removed
6 large free-range eggs, beaten
150 g of Greek light salad cheese, chopped
Serve with a green salad
Preheat the oven to 180 degrees
Add the onions to the frying pan with the oil.
Fry for 6-7 minutes, then add the garlic and kale. Cook for another 2 minutes.
Transfer to a bowl with the eggs and salad cheese.
Season with salt and black pepper.
Spray and lightly line a 15 cm round baking dish or non-stick pie dish with cooking oil.
Pour in the egg mixture.
Bake for about 25 minutes or until just set and golden brown.
Spinach, chicken, tomato pasta salad
Serves 4
Preparation – 5 minutes
Cooking – 20 minutes
300 g of desired dried pasta
2 large chicken breasts (skinless) – 375g
For the sauce:
5 tablespoons of low-fat Greek yogurt
2 tablespoons low-fat mayonnaise
Juice of 1 lemon
4 tablespoons of fresh dill, chopped
200 g of roughly chopped spinach
200 g halved cherry tomatoes
Cook the pasta according to the instructions on the package and drain.
Brush the chicken with a little oil and place under the grill. Cook for 7-8 minutes, then flip and cook for another 4-5 minutes.
Slice after cooling.
Mix the sauce ingredients in a jar. Season to taste.
Mix pasta, chicken, spinach and tomatoes in a large bowl.
Now add the sauce and mix.
Spinach, zucchini and tomato frittata with potato wedges
Serves 4
Preparation – 5 minutes
Cooking – 20 minutes in a double pressure cooker
40 minutes in a single-level air pressure cooker
2 large potatoes, approx. 400 g, peeled, cut into slices
4 medium-sized eggs, beaten
1 zucchini, cut into small cubes
100 g of spinach fried in a food processor
50 g halved cherry tomatoes
50 g of overripe cheddar cheese, grated
Requires a double pressure cooker or alternatively cook the slices first if using a single compartment pressure cooker.
Preheat the air pressure cooker to 200 °C (both parts)
Mix the potato with 1 tablespoon of oil
Place the potatoes in the second compartment of the air pressure cooker basket and cook at 200 °C for 10 minutes. Toss the potatoes and cook until the potatoes are golden brown and tender – about 10 minutes more.
Meanwhile, add the eggs, zucchini, spinach, cherry tomatoes and 3/4 of the cheese to a large jug or bowl.
Season with salt and black pepper and stir.
Pour the mixture onto a paper or glass baking sheet (to fit the sheet of your air fryer) and cook for 10 minutes. Sprinkle the rest of the cheese on top and return to the air pressure cooker to bake for another 5-10 minutes or until golden brown and risen.
Veggie Fajitas with black cabbage
chef’s tip – black beans can be replaced with chickpeas or sweet corn.
Serves 4
Preparation – 5 minutes
Cooking – 15 minutes
4 flour or corn tortillas
2 red onions, cut into strips
1 tablespoon of vegetable oil
3 garlic cloves, sliced
1 teaspoon ground cumin
2 teaspoons of smoked paprika
Add a pinch of chili flakes
1 teaspoon ground coriander
2 peppers, cut into slices.
1,240 g of black beans, drained and rinsed
2 tablespoons of sun-dried tomato puree
200g bag of black cabbage
1 ripe avocado, sliced
3 tablespoons of low-fat sour cream
Heat the oven to 180 degrees and wrap 4 medium-sized tortillas in foil.
First, slice the onion into strips and add it to the frying pan with the oil. Fry on medium heat for 7-8 minutes until soft.
Now add the garlic and spices and stir until smooth and cook for a minute, then add the pepper to the pan. Cook for 5 minutes and then add the black beans, sun-dried tomato paste and cavolo nero.
Stir and cook for another 2-3 minutes.
Meanwhile, put the tortillas in the oven to warm up for 5 minutes.
Season to taste.
Serve the tortillas with the fajita mixture, avocado and sour cream.
ESCAPE TO MAURITIUS THIS SUMMER WITH MARRIOTT