Vegan Chickpea Bean Burgers

Is everyone enjoying the sun? These low-calorie vegan burgers are perfect for cooking on a barbecue whilst soaking up all that vitamin D from the sunny days!

Makes 4-6 burgers.

INGREDIENTS

  • 1 can of  chickpeas
  • 1 can of kidney beans
  • Zest of 1 lemon
  • 1/2 tsp paprika
  • 1/2 tsp dried coriander
  • 1/2 tsp cumin
  • 1 bunch of fresh coriander
  • A little water
  • 1 tsp olive oil

METHOD

  1. Combine the chickpeas, kidney beans, lemon zest, dried spices and fresh coriander in a food processor until broken up but still lumpy.
  2. Heat the olive oil in a pan on high heat.
  3. Add a little water if needed, and mould 4-6 patties out of the bean mix.
  4. Fry for 10-15 minutes, or until the outsides are crispy and golden and the insides are hot. Be careful when flipping as this is when the patties are most likely to break.
  5. Serve in breadcakes with salad or with oven chips.
  6. Enjoy!

NUTRITION

Typical serving for one patty (if 4 are made):

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Chickpeas – a plant-based protein source. They are high in iron for oxygen transport, immune and vitamin C function; folate for DNA synthesis and cell production; and dietary fibre for digestion.

Kidney beans – Another important source of plant-based protein. They are high in dietary fibre for digestion and are a source of iron for oxygen transport whilst containing loads of antioxidants.

Squash Lentil Dhal

This vegan meal is high in protein and rich in spices which are all complemented by a sweetness from the butternut squash. Any leftovers can also be reheated or eaten cold for a meal the next day!

Serves 2

INGREDIENTS:

  • 150g dried red lentils
  • 400g can chopped tomatoes
  • 600L vegetable stock
  • Half butternut squash, peeled and diced into 2cm cubes
  • 1 onion
  • 1 clove of garlic, diced
  • 1 tsp dried coriander
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp olive oil
  • 1 bunch of fresh coriander

METHOD:

  1. Heat the olive oil in a pan, and cook the onions until soft.
  2. Add the garlic, dried coriander, turmeric and cumin and cook for a further 1 minute.
  3. Add the butternut squash and coat in the spice onion mix.
  4. Add the chopped tomatoes and stock, and bring to the boil.
  5. Simmer for 10-15minutes until the squash is just cooked.
  6. Add the lentils (and any extra water if needed) and simmer for a further 10minutes, until the lentils and squash are tender.
  7. Mix in the fresh coriander and season.
  8. Serve with a sprig of coriander on top.
  9. Enjoy!

NUTRITION:

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Squash – despite the large natural sugar content, squash provides LOADS OF B vitamins, which have functions in energy release in respiration, and is massively high in potassium which maintains fluid and electrolyte balance.

Lentils – providing a whopping 35g of protein per portion, high for a plant-based protein, lentils give an amazing base for this vegan meal. They are also high in fibre for digestion and folate for DNA synthesis.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Mexican Bean Burritos

INGREDIENTS:

  • 2 tbsp salsa
  • 1 can (400g) kidney beans, drained
  • 1 can (400g) black beans, drained
  • 100g wholemeal rice
  • 350ml boiling water
  • 1 tbsp cumin
  • 1 can sweetcorn, drained
  • Wholemeal wraps (or see homemade wrap recipe at bottom)

METHOD:

  1. Rinse the rice through a sieve until the water runs clear.
  2. Boil rice with water for 15minutes covered.
  3. Mix in salsa and cumin and heat for a further 2minutes.
  4. Add the beans and sweetcorn, and heat for 5minutes or until the beans are fully cooked through.
  5. Serve with wraps and any spare salsa/ guac.
  6. Enjoy!

NUTRITION

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Beans – Both black and kidney beans are an important source of plant-based protein, providing over 30g per portion. They are also high in dietary fibre for digestion. Kidney beans are a good source of iron for oxygen transport, and they contain loads of antioxidants.

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.

Cumin – Surprisingly, cumin is high in fibre for digestion and iron for oxygen transport.

Salsa – primarily made of tomatoes, which are massively high in vitamin C for protein and neurotransmitter synthesis; they also have functions in detoxification and as antioxidants. They also give you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Wraps and rice, if wholemeal,  provide dietary fibre for digestion.

HOMEMADE WRAP RECIPE

Makes 1 large/ 2 small wraps

INGREDIENTS:

  • 50g flour (and more for dusting)
  • 150ml warm water
  • 1 tsp olive oil

METHOD

  1. Put flour in a bowl and make a well in the middle.
  2. Add the water a bit at a time, and the oil, and fold the flour in slowly until a dough has formed.
  3. Heat a little oil in a pan, meanwhile knead for 5minutes.
  4. Roll out the dough to make a thin wrap, and fry until brown spots have formed, turning halfway through.

NUTRITION

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For one large wrap (half if making small ones)

Tofu Cashew Sweet Potato Curry

Providing 2 of your 5 a day, this vegan recipe is high in protein and SUPER DELICIOUS.

Serves 2

INGREDIENTS

  • 240g plain tofu, cut into 2cm chunks
  • 450g sweet potato
  • 25g plain cashew nuts
  • 150g broccoli
  • 2 onions
  • 1 clove garlic, minced
  • 1/2 tsp mushed ginger
  • 150g fat free plain yoghurt (or alternative)
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp mild chilli powder
  • 2 tsp olive oil
  • 400ml of boiling water

METHOD

  1. Partially dry the tofu chunks by putting in kitchen roll and placing a heavy object (like a frying pan) on the top. Meanwhile, heat 1 tsp of olive oil in a pan.
  2. When the oil is hot, add the tofu and cook for 5-10minutes or until the tofu is browned on the outside. Set aside.
  3. Heat the remaining oil in a pan and cook the onions until soft (for around 5 minutes) on a medium heat.
  4. Add the garlic, ginger, turmeric, cumin and chilli powder and cook for a furthur 2-3 minutes.
  5. Add the water and sweet potato and bring to the boil.
  6. Reduce to a simmer and cover for 10-15 minutes.
  7. Add the broccoli and cook for a further 5 minutes until tender.
  8. Take off the heat and stir through the yoghurt and chopped cashew nuts.
  9. Season and serve.

NUTRITION

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Tofu – Providing nearly 20g of protein per portion, these soya bean based chunks of goodness are also high in phosphorous for growth and repair of tissues, and are much lower in salt and fat than most meat-based alternatives.

Cashew nuts – Nuts are an AMAZING source of unsaturated fats (the healthier ones) and also provide protein and minerals like zinc for enzyme and immune function, and selenium which makes antioxidants.

Sweet potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.

Yoghurt – low in fat, and plain so not containing any added sugar, this food not only makes the dip taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

 

Porridge Basics

The humble porridge… the breakfast staple that has been made for years… this is a basic recipe on how to make the perfect porridge!

INGREDIENTS

  • 50 porridge oats
  • 350ml water/ milk/ milk alternative
  • pinch of salt

METHOD

  1. Add porridge oats, liquid and salt to a pan.
  2. Put on a medium heat and keep stirring.
  3. Cook until desired thickness is reached.
  4. Top and enjoy!

NUTRITION

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With skimmed milk

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With unsweetened soya milk

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With water

Stuffed Butternut Squash

Yummy yummy yummy, a filling vegan recipe that I thoroughly enjoyed and I hope you do too! Feel free to switch up the recipe to have different fillings and toppings.

INGREDIENTS

  • Large butternut squash, cut lengthways
  • 2 onions, chopped
  • 1 red peppers, chopped
  • 1 tsp crushed garlic
  • 100g tomatoes, chopped
  • 100g mushrooms, chopped
  • 2tsp olive oil
  • Salt and pepper, to season

METHOD

  1. Preheat oven to 220/8.
  2. Put squash in microwave for 4 minutes at full blast, this will soften it and make it cook faster.
  3. Rub squash in 1 tsp of oil and salt and pepper, and cook in oven for 30 minutes, or until the flesh is soft.
  4. Scoop out the flesh and set aside.
  5. Heat 1 tsp of oil in a pan and add the onions, cook for 5 minutes on a medium heat until soft.
  6. Add the garlic and cook for a further 1 minute.
  7. Add the mushrooms, peppers and tomatoes, and cook for a further 3-4 minutes.
  8. Add the squash mash and mix together.
  9. Divide the mash between the squash skins and season.
  10. Enjoy!

NUTRITION

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OKAY, so this recipe does provide a large amount of sugar, and this should not be ignored. However, when talking about a BALANCED and VARIED diet, this recipe can be eaten if little added sugar is eaten for the rest of the day.

Squash – despite the large natural sugar content, squash provides LOADS OF B vitamins, which have functions in energy release in respiration, and is massively high in potassium which maintains fluid and electrolyte balance.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Peppers – Also high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

The other vegetables are also SUPER high in major vitamins and minerals, and this whole meal contributes a whopping 5 OF YOUR 5-A-DAY!!!!

 

Chicken and Chickpea Protein Curry

This recipe uses chickpeas instead of a carbohydrate base, so is perfect for getting that protein in for muscle production. For a vegetarian alternative, substitute the chicken for rice or naan; or you could swap out one can of chickpeas for the carbohydrates if you think you need more nutrients for energy!

Serves 2

INGREDIENTS

  • 250g chicken breast, diced
  • 2 cans chickpeas, drained
  • 1 large white onion, chopped
  • 1 tsp garlic, chopped
  • 1 tsp ginger, mushed
  • 2 tbsp garam masala
  • 1 tsp turmeric
  • 1 can chopped tomatoes
  • 1 lemon
  • 1 bunch fresh coriander
  • 1 tsp olive oil

METHOD

  1. Heat olive oil in a large pan and add onion, cooking until soft.
  2. Add chicken breast and, whilst stirring, cook for 10-15 minutes or until the chicken is mostly white all the way through.
  3. Add the garlic and ginger and fry for another 2 minutes.
  4. Add garam masala, turmeric, salt and pepper and combine.
  5. Add the tomatoes and chickpeas, and again stir to combine and heat through.
  6. Cover with a lid and turn to a low heat, cook for another 5-10 minutes.
  7. Remove the lid and mix in the coriander and lemon juice until the coriander has wilted.
  8. Enjoy!

NUTRITION

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Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Chickpeas – a plant-based protein source and a brilliant base if wanting a low-carb meal; chickpeas provide 36g of protein in addition to the 55g from the chicken. They are also high in iron for oxygen transport, immune and vitamin C function; folate for DNA synthesis and cell production; and dietary fibre for digestion.

 

Homemade Fish and Chips (with Avocado Dip!)

RIGHT! So I crave fish and chips from my local chippy all the time! However this healthier version satisfies these wants and needs, and provides me with LOADSA different essential nutrients.

INGREDIENTS

  • 240g white fish, cut into ‘fingers’.
  • 55g breadcrumbs
  • 1 bunch of fresh parsley
  • 1 bunch of fresh coriander
  • 1 egg
  • 20g flour
  • zest of 1 lemon
  • 1 large avocado
  • Juice of 1 lime
  • 100g greek yoghurt
  • 1 tbsp olive oil
  • 2 sweet potatoes, chopped into wedges
  • 1 tbsp dried rosemary
  • 120g frozen peas

METHOD

  1. Preheat the oven to 8/230
  2. Combine the sweet potato wedges with the olive oil, salt, pepper and dried rosemary and roast for 30 minutes.
  3. Mix the breadcrumbs, lemon zest, salt, pepper and parsley.
  4. Put the flour in one bowl, eggs in another, and breadcrumb mix in another.
  5. Heat a little oil in a frying pan, and leave at a medium heat.
  6. Coat each fish strip in flour, then egg, then breadcrumb mix and fry until the outsides have gone golden and the fish is cooked through (this should take around 15 minutes).
  7. Whilst the fish fingers are cooking, blend together the avocado, greek yoghurt, lime juice, coriander, salt and pepper.
  8. Serve up and enjoy!

NUTRITION

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Fish – white fish is low-fat and calorie when consumed on its own or in a homemade crumb. It is also a good source of protein and the vitamins B6 and B12, which help to utilise carbohydrates for energy and are involved in respiration.

Avocado – containing SO MUCH healthy fat (monounsaturated and polyunsaturated) it is perfect for helping you maintain your energy through long days.

Sweet potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.

Yoghurt – low in fat, and plain so not containing any added sugar, this food not only makes the dip taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintanence.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

Chicken and Hummus Couscous Salad

DINNER IDEA

Okay so I normally grab a sandwich for lunch, or have leftovers from tea the night before, but today I thought I would spice things up as I had some time this morning to make my pack-up. To my surprise this literally took me 10minutes to make so I will definitely be doing it again!

Serves 1

INGREDIENTS

  • 60g dry couscous
  • 1/2 tsp cinnamon
  • 1/2 tsp dried coriander
  • 1/2 tsp dried cumin
  • 160ml boiled water
  • 1/2 red pepper, chopped
  • 1/2 green pepper, chopped
  • 1/4 cucumber, chopper
  • Leftover chicken (swap for chickpeas or beans for a veggie version)
  • 1-2 teaspoons hummus
  • 1 bunch of fresh coriander, chopped

METHOD

  1. Mix the dry couscous and spices together, and cover with boiled water.
  2. Leave for 5 minutes, or until the couscous has absorbed all the water.
  3. Fluff the couscous with a fork to separate.
  4. Mix in the chicken, cucumber, pepper and fresh coriander.
  5. Put in a sealable container (if making a pack-up) and top with hummus.
  6. Enjoy!

NUTRITION

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Chorizo, Tomato and Pea Risotto

This meal provides you with 3 out of your 5-a-day, and is perfect if cooking for large dinner parties if wanting something easy!

Serves 2

INGREDIENTS

  • 1 tsp olive oil
  • 2 red onions, chopped
  • 1 clove garlic, chopped
  • 1 tbsp red wine vinegar
  • 200g arborio rice
  • 600ml chicken stock or water
  • 80g chorizo, diced
  • 400g can chopped tomatoes
  • Bunch of fresh parsley, chopped
  • 200g frozen peas
  • Parmesan (optional)

METHOD

  1. Heat the oil in the pan and add the chorizo and onion.
  2. Cook until the onions are just softened, and then add the garlic and stir for 1 minute.
  3. Add the risotto rice, and keep stirring until the edges of the grains are becoming more translucent around the edges.
  4. Keep stirring whilst adding the vinegar and the tomatoes.
  5. Add the stock/ water in parts, stirring occasionally.
  6. When the rice is soft, add the peas and parsley, and heat until the peas are heated through.
  7. Serve and season, and add parmesan if needed.
  8. Enjoy!

NUTRITION

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Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

Chorizo – Although relatively high in fat and salt, in small amounts it can bring flavour and texture to meals.

Arborio rice – high in carbohydrate to give you loads of energy to get you through your day!

 

written by a student dietitian