Vegetarian

Lentil, Chickpea and Cauliflower Dahl

Serves 4
1 Serve = 1 CC + 1 Protein + 1 Fat
Best Choice Recipe

Prep 15 min
Cook 50 min


20ml Weigh-Less Extra Virgin Olive Oil
1 onion, finely sliced
2 cloves garlic, crushed
5cm piece fresh root ginger, peeled and grated
1 tsp each ground coriander, turmeric and garam masala
2 tsp ground cumin
1 to 2 green chillies, to taste, deseeded and finely chopped
160g red lentils, well washed
3 tomatoes, chopped
250g cauliflower florets
400g can chickpeas, drained and rinsed
100g baby spinach

Heat oil in a large pan and gently fry the onion for 10 minutes until completely softened. Stir in the garlic, ginger, spices and chillies and cook for 1 minute until very aromatic. Add lentils, tomatoes and 600ml water, and bring to the boil. Turn down heat and simmer for 35 minutes, adding the cauliflower for the final 10 minutes of cooking. The lentils should be fairly mushy. Stir in the chickpeas and spinach to wilt. Check seasoning (it will take a fair amount of salt) and serve sprinkled with coriander and a dollop of yoghurt (from your daily allowance), if you like.

Ready in

65 min

Serves 6
1 Serve = 1 Protein + ½ Fat OR 1 Serve = 1 Complex Carbohydrate + ½ Fat 
Best Choice Recipe

15ml (1 tbsp) Oil
1 Green pepper, seeded and diced
2 Onions, chopped
2 Celery sticks, chopped
2-3 Garlic cloves, crushed
1 Bay leaves
2ml Ground cumin
2ml Turmeric
2ml Ground cinnamon
2ml Ground ginger
5ml Ground ginger
5ml Ground coriander
Salt
180g Dried chickpeas
410g canned tomatoes, chopped (keep juice)
250ml Vegetable stock or water
125ml Chopped parsley

Soak the dried chickpeas overnight in water. Drain the next day and pat dry with a towel. Heat oil in a large frying pan and stir-fry green pepper, garlic, onions, celery and spices. Add a little water to prevent sticking if necessary. Cover and cook over low heat until onions are soft.  Add remaining ingredients and bring to the boil. Cover and simmer on low heat for 30 minutes, stirring occasionally. Add a little more water if necessary for a good gravy. Serve with a side green salad.
 

Spiced Chickpeas

Herb Gnocchi in

Tomato Sauce

Serves: 4

1 serve = 2 CC + ¼ protein

Choice recipe

Cook time: Ready in 50 minutes plus chilling

Ready in: 30-60 Minutes

800g potatoes, peeled and cut into chunks

2 large handfuls of finely chopped fresh herbs, such as chives,

parsley and chervil

A little freshly grated nutmeg

1 egg, beaten

For the tomato sauce

2 x 400g cans chopped tomatoes

1 onion, finely chopped

3 garlic cloves, crushed

Small handful of finely chopped fresh basil

Salt and freshly ground black pepper

Cook the potatoes in a saucepan of lightly salted boiling water for 12-15 minutes, then drain well. Add the herbs, nutmeg and egg to the potatoes and mash well. Cool, cover and chill for 30 minutes or overnight if you have time.When you’re ready to cook, preheat your oven to 190°C/fan 170°C/gas 5.

Make the sauce by putting the tomatoes, onion, garlic and basil in a saucepan over a medium-high heat. Season to taste and bring to the boil, then turn the heat down to medium and cook for 6-8 minutes. Spread the mixture over the base of a shallow ovenproof dish. Shape the potato mixture into bite-sized balls and arrange them in a single layer on top of the tomato mixture. Twist over a little black pepper and bake in the oven for 20 minutes or until hot and bubbling. Serve hot with salad.

Tip: For a cheesy treat, sprinkle grated fresh Parmesan (or a vegetarian alternative) evenly over the gnocchi and put them under a medium grill for the last 5 minutes of the cooking time (Cheese from your daily allowance)

Ready in

60 min

Crustless Spinach and

Lentil Tart

1 Serve = 1½ Protein + 1 Veg + 1 Fat
Serves 4
Choice Recipe

Prep: 20 min

Cook: 30 min

120g red lentils (raw weight)
300g fresh spinach
1 onion, finely chopped
5ml crushed garlic
15ml canola oil
2 eggs
65ml low fat milk
125ml fat free smooth cottage cheese
5ml curry powder
2.5ml salt
30g grated mozzarella

Cook the lentils in boiling water for 15 minutes 
or until tender, drain well and mash lightly. Trim, wash and shred the spinach, and cook in a pan for 5 minutes. Drain well.Gently fry the onion and garlic in the oil until soft. Beat together the eggs, milk, cottage cheese, curry and salt. Mix the lentils, spinach and onion mixture. Pour into a pie dish and sprinkle with the mozzarella. Bake at 200°C for 20-30 minutes until the filling is set and the cheese is golden.

Ready in

50 min

Veggie Pizza Salad

1 Serve = 1 CC + 1 Veg + ½ Fat
Serves 1 

Better Choice recipe 

Prep: 5 min

Cook: 5 min

1 Weigh-Less Wrap 

50g baby tomatoes
40g red onion                        

Handful lettuce leaves
2.5ml Weigh-Less Extra Virgin Olive Oil

1 clove garlic       
15ml Weigh-Less Greek Salad Dressing

Salt and pepper

Lightly brush the wrap with olive oil, sprinkle with salt and pepper and rub with garlic clove. Bake the wrap in a 180°C oven for a few minutes, until crisp. Halve the baby tomatoes and finely slice the red onion. Remove the wrap from the oven and leave to cool. Place the tomatoes, onion and lettuce in a bowl, drizzle with salad dressing and toss. Place wrap on a serving plate, top with salad and serve.

Ready in

10 min

Mushroom Pizza Pita

Ready in

10 min

1 Serve = 2 CC + 1 Veg + 1 Protein + 1 Fat

Serves 1

Good Choice Recipe

Prep: 5 min

Cook: 5 min

Ingredients:

1 whole-wheat pita bread

50g brown mushrooms, whole

50g tomato, sliced

30g mozzarella

5ml Weigh-Less Extra Virgin Olive Oil

10 basil leaves

1 garlic clove

Method:

Brush a bit of the olive oil onto the pita bread and rub with the garlic clove. Grill in a hot pan until golden brown. Remove the pita from the pan and add the remaining oil. Grill the whole mushroom and the tomato slices until cooked. Place on pita bread in alternating layers with the basil leaves. Top with cheese and serve.

"Our mission at Weigh-Less is for every member to attain and maintain Target Weight,

the healthy way

the Weigh-Less way."

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