Dinner Recipes

Chickpea, Carrot and Zucchini Patties

Dietary Restriction Friendly:

 

Gluten Free with gluten free flour

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

Method

Grate carrot and zucchini
Dice up garlic clove.
Drain and rince chickpeas and put in food processor with carrot, zucchini, garlic, cumin, coriander, herbamare, egg and flour. Process for 5-10 seconds, until mixture is coarse.
Heat oil in a frying pan (medium heat) and with your hands make up 8 balls and roll in the sesame seeds.
Fry in batches for 3-4 minutes on each side until golden brown.

Chickpeas are a great source of protein, fibre, iron, vitamin B6 and magnesium. Carrots are high in vitamin A and Zucchini is a great source of vitamin C. These patties are a great addition to the lunch box and go well with a leafy green salad.

Ingredients

1 can of chickpeas
1 carrot
1 small zucchini
1 garlic clove
1 tsp cumin
1 tsp coriander
1 tsp of herbamare

(or general seasoning)
1 egg
1/3 cup of spelt flour
1 tsp of oil
1/3 cup of sesame seeds

Makes 8 patties

Prawn and Vegetable Noodles

Method

Soak noodles in water for 15 minutes.
Whilst the noodles are soaking prepare the vegetables by putting the zucchinis and carrots through a vegetable spiraliser to create vegetable spaghetti (or cut the vegetables thinly) and dicing the red capsicum thinly. Place vegetables aside in a bowl.
Slice the onion into thin strips then place in a wok or large frying pan on medium heat and add sesame seed oil, onion and fresh ginger. Stir fry for 2 minutes.
Add the prawns and sir fry for a further 2 minutes.
Add in the vegetables, noodles, tamari sauce and lemon juice. Stir fry for and additional 5 minutes.
Serve the kelp noodles with vegetables in prawns into two bowls.

This yummy dish contains vegetables, prawns and rice noodles tossed through ginger, tamarin sauce and sesame seed oil. 

Ingredients

2 Zucchini’s
2 Carrots
1/2 Red capsicum
½ Red onion
1 tbsp of fresh diced ginger
250g Prawns
400g Rice noodles
1 tbsp Sesame seed oil
2 tbsp Tamari sauce
1 tsp lemon juice

Makes 2 serves

Dietary Restriction Friendly:

 

Gluten Free 

Lactose Free 

Diabetes Friendlyy

 
 

Roast Vegetables with Cous Cous

Dietary Restriction Friendly:

 

Gluten Free with gluten free cos cous

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

Method

Pre heat oven to 200 degrees. In a medium sized baking dish add all vegetables (exc. spinach), drizzle with 2 tsp olive oil and sprinkle herbamare seasoning. Place in oven for 30-40 minutes, until vegetables look roasted.

In a mixing bowl place ½ cup of cous cous then add ½ cup boiling water and 2 tbs olive oil. Cover and let stand for 2-3 minutes. Using a fork scrape the cous cous until light and fluffy.

Mix the roast vegetables, fresh spinach and cous cous together then top of cashews. Add rock salt and lemon juice.

This healthy dinner recipe is packed full vegetables and contains cashews which are rich in protein, magnesium, some B vitamins. A delicious dinner to be had on its own or add haloumi cheese, chicken, tofu etc…

Ingredients

1 cup diced zucchini
1 cup diced broccoli
1 cup diced cherry tomatoes
1 cup diced red capsicum
½ cup diced green capsicum
½ cup diced baby corn
1 cup of diced spinach
½ cup cous cous
Olive oil
¼ cup cashews
1 tsp herbamare seasoning
½ tsp rock salt
½ lemon

 

Makes 2 serves

 

Salmon with Quinoa and Vegetables

Method

Boil quinoa for 10-15min in separate pot
Cut vegetables then stir fry them on medium heat with oil till 1/2 cooked
Mix through the quinoa and add vegetable salt/seasoning for taste
Cook salmon steak to your liking

Salmon is a great source of Omega 3 and aids in cleaning the circulatory system of cholesterol and fat deposits, lowers lipid levels and is great for heart health. This dish serves two people or can be doubled to serve 4.

Ingredients

2 Salmon Steaks
1 cup of Broccoli
1 cup of Red Capsicum
1 cup of Mushrooms
1 cup of Cherry Tomatoes
1 cup of Zucchini
1 cup of Quinoa
Dash of Herbamare seasoning
Few pinches of sea salt
½ Lemon
1-2 tbs Olive Oil

Makes 2 serves

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free

Diabetes Friendly

 

Potato, Zucchini and Bean Stew

Dietary Restriction Friendly:

 

Gluten Free with gluten free tomato paste

Lactose Free

Diabetes Friendly

Vegetarian Friendly 

Vegan Friendly

Method

Fry onion and garlic with the olive oil for 2 minutes then stir through the chilli flakes, turmeric and cumin.
Then add the rest of the ingredients: tomato paste, tinned tomatoes, stock, potatoes, zucchini and beans.
Bring the boil then bring down the heat to a simmer and leave to cook for 45 minutes.

This dish contains cumin which aids in digestion, relieving stress, improving concentration and boosts the immune system. It also has turmeric which is well known for its anti inflammatory properties, improves brain function and increases the body’s antioxidant capacity. Plus (yes there is more) it contains kidney & cannelloni beans which are a great source of fibre and protein.

Ingredients

1 tablespoon of olive oil
2 onions (diced)
5 cloves of garlic (diced)
1 teaspoon of chilli flakes
4 teaspoons of turmeric
5 teaspoons of cumin
1/4 cup of tomato paste
1 tin of tomatoes
2 cups of vegetable stock
2 medium sized potatoes (cubed)
1 large zucchini (shredded)
1 can of red kidney beans
1 can of cannellini beans

Makes 6 serves

 

Lentil Soup

Method

Set the heat to medium and in a soup pot add olive oil and fry onion, garlic, coriander, cumin and turmeric.

Add in all vegetables, red lentils, stock, cumin and turmeric.

Bring to the boil then simmer for 20 minutes or so (till the lentils have expanded)

This healthy lentil soup contains red lentils which are high in protein, iron, anti oxidants, fibre and helps with lowering blood sugar levels. It also contains cumin which aids in digestion, relieving stress, improving concentration and boosts the immune system. It also has turmeric which is well known for its anti inflammatory properties, improves brain function and increases the body’s antioxidant capacity. 

Ingredients

1 Cup of diced carrot
1 Cup of diced celery
1 Cup of diced mushrooms
1 Cup of diced capsicum
1 Cup of diced zucchini
1 Tbsp cold pressed olive oil
1/2 Red onion
2 Cloves of garlic
Handful of coriander
250g of red lentils
1.5 Litres of vegetable stock
1 Tsp of Cumin
1 Tsp of Turmeric

Makes 4 serves

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

 

Wholemeal Mexican Wraps

Dietary Restriction Friendly:

 

Gluten Free with gluten free wraps & own taco seasoning mix

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly without cheese

Method

Method 1 (Taco Filling)
Fry onion and garlic in oil for 2 minutes on medium-high heat
Add diced tomatoes, grated carrot, red kidney beans and the taco seasoning mix, water and simmer for 10 minutes, or until cooked.

Method 2
Place 6 wraps on an even surface and add 2-3 heaped tablespoons of taco filling to each as well as salad items: spinach, tomato, cheese and avocado.
Then simply wrap them up and serve!

This dish contains kidney beans which are a great source of fibre and protein. These beans aids in reducing the risk of heart disease and other cardiovascular conditions. The beans can be substituted for chicken, fish or beef. 

Ingredients

1 sachet of taco seasoning mix

(or make your own click here)
1/2 onion (diced)
2 cloves of diced garlic
1 tablespoon of oil
1 tin of diced tomatoes
1 cup of grated carrot
1 tin of red kidney bean
1/4 cup of water
6 (medium sized) wholemeal wraps
3 cups of diced spinach
2 diced tomato’s
1 cup of grated cheese
1 Avocado

Makes 6 serves

 

Asian Vegetable Noodle Soup

Method

Place rice noodles in a bowl of hot water and allow to soak for 10-15min, once soft drain and put to one side.
Add sesame oil, onion and green chili in a soup pot and fry on high heat for 2-5 minutes then add water, vegetable broth cubes, rice vinegar and splash of soy sauce.
Bring to the boil then turn the heat to medium and add rice noodles, tofu/chicken and vegetables.
Simmer for 10-15 minutes, until vegetables are half cooked.
Serve with fresh coriander on top.

 

This delicious healthy dish really is a tasty treat! It contains a variety of vegetables plus coriander which has numerous health benefits such as: reduces blood pressure, clears up the skins and keeps your bones healthy. It also has large amounts of Vitamin K, A, C and folic acid plus protein, maganese, potassium, calcium. 

Ingredients

2 Tsp rice vinegar
2x Cubes vegetable broth (not stock)
Splash of soy sauce
1x Litre of water
1 Packet of rice noodles
1 Tbsp Sesame oil
1 Diced green chilli
½ Diced onion
½ Diced bunch of Bok choy
1/3 Diced green capsicum
1/3 Diced red capsicum
4-5x Diced baby corn
1/3 Diced zucchini or broccoli
1 Cup coriander (garnish)
Optional: Tofu or Chicken

Makes 4 serves

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free without feta

Diabetes Friendly with natural yoghurt

Vegetarian Friendly

Vegan Friendly without fetat

 

Spinach, Capsicum and Mushroom Pizza

Dietary Restriction Friendly:

 

Gluten Free with gluten free pitta bread

Lactose Free with lactose free cheese

Diabetes Friendly

Vegetarian Friendly

Method

Pre heat oven to 180 degrees
Spoon tomato paste onto the pitta bread then top with tomato slices, mushrooms, zucchini & spinach. Add cheese and salt and pepper.
Cook for 20 minutes then cut into quarters and serve.

Sometimes you just want to eat pizza! Rather than go out and buy a greasy pizza here is a quick, cheap and tasty healthy vegetarian pizza you can make at home and goes great with a side of salad.

Ingredients

1 Sliced tomato
1-2 diced mushrooms
¼ diced zucchini
¼ diced spinach
1 tablespoon of tomato paste
1 whole meal pitta bread
Handful of cheddar cheese
Salt & pepper to taste

Makes 1 serve

 

Stir Fry Vegetable with Brown Rice

Method

Place brown rice and water into a pot and set the heat to medium-high.

Bring to the boil and simmer for 20 minutes then drain rice once soft.

Using a separate frying pan set the heat to medium and add olive oil, vegetables, vegetable stock and turmeric. Fry for 3-5 minutes then stir through brown rice.

Have as a vegetable dish on its own or add fish/tofu/chicken to the mix.

 

This dish contains brown rice which is higher in nutrients than white rice as it is unrefined. It can reduce cholesterol levels and has significant cardiovascular benefits. It contains protein, fibre, selenium, manganese and some B vitamins, zinc and iron. Adding rice with vegetables gives you that extra nutrient boost! Have on its own, as a side dish or add chicken, tofu or beef. 

Ingredients

1 Cup of okra
1 Cup of cherry tomatoes
1 Cup of broccoli
1 Cup of zucchini
1 Cup of asparagus
1 Tbsp of cold pressed olive oil
2 Tsp vegetable stock
1 Tsp turmeric
1 Cup of brown rice
1.5 Cups of water

Makes 4 serves

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

 

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