Green Day TheMissus' Vegetarian Recipes

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Free Syn Lentil Soup

I lived on this soup last time I did SW, it's gorgeous and really thick and filling, completely syn free too!

The recipe below makes about 3-4 bowlfuls, so adjust the amounts accordingly for less BUT you can freeze this soup too which is great for a quick snack or dinner.

You will need a hand blender.

Ingredients
4 medium sized potatoes (I use maris piper)
3-4 carrots
1 onion
red lentils
4-5 vegetable oxos
Seasoning to taste

* Using your large saucepan (biggest of the set, normally about 3-4L capacity)

* Sprinkle your red lentils into the saucepan. You want to cover the bottom of the saucepan with a layer of lentils so you just cover thebottom of the pan. Any more than this will turn the soup to stodge.

* Peel and chop your potato, carrot and onion.

* Crumble your stock cubes into the pan.

* Fill the pan with cold water.

* Bring to the boil. Once boiling turn down the heat to simmer for about 40 mins...until the potato and carrot are very soft.

* Stir regulary or it will stick to the bottom of the pan.

* Once cooked remove from the heat and using your hand blender, blend until smooth. The consistancy will still be quite thick due to the potatoes and lentils but should be lump free.

Add salt and ground black pepper to taste.

Reeeeallly FIT soup, SO much nicer than tinned and completely syn free!

 

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Syn Free Leek & Potato Soup

Another of my recipes, really simple and tasty.

The recipe below makes about 3-4 bowlfuls, so adjust the amounts accordingly for less BUT you can freeze this soup too which is great for a quick snack or dinner.

You will need a hand blender.

Ingredients:

3 leeks
3-4 medium potatoes
1 onion
250ml semi skimmed or skimmed milk
salt and ground black pepper
4-5 veg oxos

You will need a hand blender.

Use your largest saucepan.

* Peel and chop leeks, potatoes and onion and add to pan.

* Crumble veg stock into pan.

* Fill pan with water and bring to the boil.

* Simmer for 40 mins until veg is soft.

* Blend with hand blender until lump free.

* Add milk, salt and pepper and stir.

* Reheat and serve.

 

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Quorn Sausage Hotpot

Serves 2-3
Syns - 5 syns for whole dish, approx 2 syns per serving.

For syn free, boil up some red lentils so they're soft instead of using the soup.

You can also use other brands of lentil soup but adjust syns accordingly, for example Heniz lentil soup is 8 syns per 400g tin and is a bit tastier.

You will need a medium to large casserole dish.

Ingredients

5 veg oxos
1 400g tin baked beans
5 potatoes - peeled and thinly sliced
4 Quorn sausages (two per person)
2 Carrots peeled and thinly sliced
1 tin Weightwatchers carrot & lentil soup (4.5 syns)
1 onion - sliced and chopped
1 heaped teaspoon marmite
1 tbsp tomato puree (0.5 syns) (optional)

Method

Firsly put your chosen amount of quorn sausage into the microwave and cook for about 2-3 mins if they're frozen, turning frequently until soft.
Chop up the soft quorn sausage into slices and put to one side.
You don't need to microwave defrosted or chilled sausages.

You can use peeled/sliced potatoes and carrots and put them straight in or you can soften them in the microwave for a few mins first. If you don't soften it will take longer to cook.

Into the casserole dish throw the potatoes, carrots, chopped onion and sliced sausage.

In a big jug mix the soup and the tin of beans together and pour over the veg and sausage.

Into the empty jug crumble the stock cubes and fill up to about 1.5 pints with boiling water, add the marmite and tomato puree and stir.

Pour this into the casserole dish until the veg/sausage is covered with stock. Add more water to cover if needed.

Bake in the oven Gas mark 5-6 until the potatoes are soft, normally 2-3 hours.

You can then season and serve with some veg.

It's reeeeeally nice and will be my tea for tonight

 

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Baked Bean & Quorn Curry

Serves 4 (approx 0.5 syns per serving)

Ingredients

5 medium potatoes peeled and cubed
½ bag of quorn pieces
1 large onion finely chopped
½ tsp of cumin
½ tsp of mild chilli powder
4 tbsp mild curry powder
1 tsp turmeric powder
2.5 tbsp tomato puree (2 syns)
1.25 pints of veg stock made with 3 vegetable oxos.
400g tin of heinz baked beans

Firstly peel and cube your potatoes and par boil them. I parboil mine using the microwave by putting them in a big bowl with a little water at the bottom, covering with clingfilm and cooking for 8mins on a cat D microwave, stirring half way through.

Defrost your quorn pieces before hand or in the microwave.

Using your big saucepan add the chopped onions and 1.25 pints of veg stock, bring to the boil.
Add your cumin, turmeric, curry powder, chilli powder and tomato puree and stir.

Add your softened potato, the quorn pieces and the tin of beans and bring to the boil again.

Once bubbling turn down and simmer until potatoes and onions are very soft. (normally about 30-40 mins).

I leave mine to stand for a couple of hours and reheat to serve, seems to taste better and the "sauce" is a bit thicker.

Serve with basmati rice.

You can of course add other veg to the pot.

 

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Syn Free Creamy Broccoli & Cauliflower Soup

Syns - Free
Serves 4

Use largest saucepan

Ingredients
400g fresh cauliflower and broccoli (or 200g of each)
4 medium sized potatoes - peeled and thinly sliced
5 veg oxos
1 small onion
250ml semi skimmed milk (HExA)
Salt and black pepper.

Throw broccoli, cauliflower and sliced potato into the saucepan.
Chop onion and add to saucepan.
Crumble in 5 veg oxos
Fill pan with water, leaving an inch at the top.

Bring to the boil then simmer for about an hour or until veg is very soft.

Blend with a hand blender until smooth.

Add in milk, salt and pepper.

Leave to stand as flavour increases & reheat to serve but do not bring to boil. (Or serve straight away)

It's reeeeeally nice, very tasty and freezes well.

 

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Syn Free Spanish Omelette

Tonights dinner, thought I'd share.

Serves - 2-4 (depending on portion size served)
Syn free

You will need a large, deep frying pan.

Ingredients

5-6 eggs
Splash milk
84g low/half fat cheddar cheese (x2 HExA)
half tin of chopped tomatoes, drained
half tin of marrowfat peas, drained
2 medium potatoes, peeled and thinly sliced
Salt & pepper

(You can replace the toms and peas with fresh if you prefer)

Method

Firstly, peel and thinly slice the potatoes. Place in a microwavable bowl with a little water at the bottom, loosely cover with cling film and "parboil" in the microwave until quite soft. Normally 6-7 mins or so (CatD)

Whisk together the eggs, a splash of milk, salt and pepper in a large jug.

Add to the jug the tomatoes, cheese, peas and potatoes so that all the ingredients are covered in the egg mixure.

Heat the frying pan and spray with a liberal amount of frylight.

Pour in mixture.

Cook on a medium flame until the bottom is browning then transfer to a hot grill. Obviously leave the handle sticking out so it doesn't get too hot or melt if plastic.

Once the top has set and goes brown, remove from the heat and check the middle has set inside.

Serve with whatever you fancy. If you have half the omelette you will use 1 HExA.

 

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Slow Cooker - Quorn Sweet & Sour

I made this today for my dinner and it was gorgeous, so thought I would share.

I made it in a slow cooker.

Serves 3-4

Ingredients

175ml carton of pasatta
10 tbsp sweetener (I used canderel)
7-8 tablespoons of malt vinegar
1 red pepper - sliced thinly
1 orange pepper - sliced thinly
1 teaspoon garlic granules
1 large onion - chopped or sliced
3/4 pint veg stock made with 2 veg oxos
1/3 of a fresh pineapple
3/4 bag quorn chicken style pieces

Method

Into your slow cooker place the pasatta, vinegar, sweetener, garlic granules and stock. Stir to mix thoroughly.

Add in sliced red and orange peppers and onion.

You can add the pineapple at this stage but will have to syn it and I don't know how many syns it would be...but what I did was just add it at the end on top of my sauce and mix it in, so it's not cooked but warmed by the sauce and should be syn free.

Cook on low for about 3 hours then turn up to high for an hour or two.

After 4-5 hours add in your Quorn pieces. Can add them in frozen and cook on high for another hour or two.

Serve with rice and soy sauce.

 

[Miss Moneypenny]

Ooh - that sounds lovely. I don't have a slow cooker but am thinking of borrowing mum's to see how I get on with it before buying one. Think I'll give this recipe a go - thanks!

 

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Quorn Mince Stew

This has been a family favourite of mine and my mums for years as we're both vege. Thought you guys might enjoy it.

Serves 3-4
Use largest saucepan
Syn free on Green

Ingredients

5 medium sized potatoes (I use Maris Piper)
2 large carrots
1 small onion
4-5 veg oxos
2 heaped tea spoons of marmite
1/4-1/5 bag frozen sprouts (or fresh, also optional or replace with cauli/broc)
2 pints of water
1/2 pack frozen quorn mince

Method

Crumble stock cubes into pan
Add in preferred amount of sprouts
Peel and thinly slice carrots...add to pot
Add half pack quorn mince (frozen or chilled, either works fine)
Peel and cube potatoes, add to pan
Add 2 generously heaped teaspoons of marmite to pan
Onion - you can either chop finely and add to pan or peel and add in whole onion for flavour, removing when done. Depends on preference.

Once everything is in the pan, fill with water...normally 2 pints or until everything is covered, leaving about an inch from the top of the pan.

Bring to the boil then simmer on a medium heat for about an hour or until carrots and sprouts are very tender. I leave it until my spouts go very soggy and start to break down and they're full of flavour and thicken the stew.

Serve in a big bowl with some wholemeal bread.

 

[Circes]

Mine is on at the moment but I added some chopped carrot and babycorn to bump up the veg content. Looking forward to having it tonight with vegetable spring rolls.

 

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Ooo never thought to add baby corn, I love those!

 

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Creamy Carrot & Coriander Soup

0.5 syns on Green
Serves - 4
120 kcals per serving

(image shows 4 servings)

Need large saucepan and hand blender

Ingredients

200g butternut squash
1/2 teaspoon ground coriander
200g sweet potato
(I use pre peeled/chopped pack of butternut squash/sweet potato from Tesco or Asda)
4 vegetable oxos
215g tin of butter beans
3 medium potatoes
Medium onion
5 carrots
125ml semi skimmed milk (1/2 HExA - optional)
tablespoon tomato puree
Salt & pepper

Method

Add chopped and peeled butternut squash, sweet potato, potato, carrot and onion to pan.
Crumble in 4 veg oxos
Add tomato puree and coriander.
Fill pan with water, leave about an inch clear from top.

Bring to boil and simmer until all veg is tender.

Blend with a hand blender.

Add in milk, drained butterbeans and seasoning and reheat to serve.



Courgette Frittata

Syns: Free on Green
1 HExA for whole dish
Serves - 1
488 kcals

Need - Non stick frying pan

Ingredients

3 eggs
42g low fat cheddar cheese
2 baby courgettes (or 1 normal size)
1 medium potato
1/2 red pepper
1 small onion
Frylight

Method

Peel and thinly slice the potato, place slices in a microwavable bowl with a little water in the bottom, cover and cook on full power for approx 5 minutes until tender.

Spray a nonstick frying pan with frylight and heat up.

Peel and slice the courgette, onion and red pepper and fry until tender.

Add in potatoes and fry for a few more mins and mix with the veg/onions.

Mix 3 eggs in a jug and add 2/3rds of the grated cheese and pour over the veg/potato mix in the pan.

Fry until the bottom starts to set then place pan under a grill until the top sets and is firm to the touch.

Add the remaining cheese and grill for a few more mins until the cheese bubbles.

Serve with salad or slice into wedges and have a piece as a tasty snack.


Tomato & Basil Pate

This tastes very much like the Cauldron Tomato & Basil Pate but has less syns per serving.

2 syns per serving on Green
Serves - 4
127 Kcals per serving

Blender or hand blender required

Ingredients

1 400g tin of chick peas (drained)
2 heaped tablespoons of tomato puree (3 syns)
25g sundried tomato paste (sacla) (5 syns)
30g Philadelphia light (part HExB)
1 tbsp vinegar
1 teaspoon salt
Pinch of dried rosemary
2 pinches of dried basil
Black pepper - generous shake
1 clove of garlic

Method

Place the drained chick peas into a large bowl or pan.

Using the blender, blend the chickpeas until completely soft with no lumps.

Press garlic clove in a press and add the garlic to the mixture.

Add vinegar, salt, tomato puree, sundried paste, rosemary, basil and black pepper to the mixture and blend again using the blender.

Taste the mixture...you may want to add in more tomato puree.

When you've finished add in a heaped tablespoon of Philadelphia light and mix thoroughly.

Serve with toasted pitta or dippy stuff.

 

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Quorn Sweet & Sour

Quorn Sweet & Sour

Syn free on Green
Serves - 4
133 kcals per serving

Need a slow cooker

Ingredients

175ml carton of pasatta
10 tbsp sweetener (I used canderel)
7-8 tablespoons of malt vinegar
1 red pepper - sliced thinly
1 orange pepper - sliced thinly
1 teaspoon garlic granules
1 large onion - chopped or sliced
3/4 pint veg stock made with 2 veg oxos
1/3 of a fresh pineapple
3/4 bag quorn chicken style pieces

Method

Into your slow cooker place the pasatta, vinegar, sweetener, garlic granules and stock. Stir to mix thoroughly.

Add in sliced red and orange peppers and onion.

You can add the pineapple at this stage but will have to syn it and I don't know how many syns it would be...but what I did was just add it at the end on top of my sauce and mix it in, so it's not cooked but warmed by the sauce and should be syn free.

Cook on low for about 3 hours then turn up to high for an hour or two.

After 4-5 hours add in your Quorn pieces. Can add them in frozen and cook on high for another hour or two.

Serve with rice and soy sauce.


Singapore Vermicelli

Syns - Free on Green or 1 HExB
Serves - 2
530 kcals per serving

Ingredients

1/4 pack rice vermicelli (I get mine from tesco, pic attached)
1 onion
1 yellow or red pepper
1/2 pack beansprouts
1 pack of tenderstem broccoli or regular fresh broccoli (optional)
2 eggs
Mild, medium or hot curry powder (depends on taste)
Frylight or HExB Extra Virgin Olive Oil

Method

Follow vermicelli instructions and soak dried noodles in boiling water for about 5-10 minutes.

Place broccoli in a bowl with a little water, cover and heat in the microwave for 2.30 mins to soften.

Meanwhile slice onions and peppers and chop up broccoli.
Add oil or frylight to a large frying pan and add onion, peppers, beansprouts and broccoli. Fry until veg is tender.

Drain soaked vermicelli noodles and add to the frying pan.

Mix with veg...add more frylight if you need it.

Sprinkle chosen strength curry powder over noodles and mix in until noodles and veg are golden in colour.

Whisk up two eggs, make a little space in the frying pan and pour in whisked eggs and mix in with veg until the egg cooks.

Add a little soy sauce.

Serve with SW chips or alone. Tastes just like the chinese takeaway version...add mear or prawns as a HExB or syns for a meaty version.

 

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Quorn Mince Stew

Quorn Mince Stew

Serves - 4
Syn free on Green
236 kcals per serving

Use largest saucepan

Ingredients

5 medium sized potatoes (I use Maris Piper)
2 large carrots
1 small onion
5 veg oxos
2 heaped tea spoons of marmite
1/4-1/5 bag frozen sprouts (or fresh, also optional or replace with cauli/broc)
2 pints of water
1/2 pack frozen quorn mince

Method

Crumble stock cubes into pan
Add in preferred amount of sprouts
Peel and thinly slice carrots...add to pot
Add half pack quorn mince (frozen or chilled, either works fine)
Peel and cube potatoes, add to pan
Add 2 generously heaped teaspoons of marmite to pan
Onion - you can either chop finely and add to pan or peel and add in whole onion for flavour, removing when done. Depends on preference.

Once everything is in the pan, fill with water...normally 2 pints or until everything is covered, leaving about an inch from the top of the pan.

Bring to the boil then simmer on a medium heat for about an hour or until carrots and sprouts are very tender. I leave it until my spouts go very soggy and start to break down and they're full of flavour and thicken the stew.

Serve in a big bowl with some wholemeal bread.

 

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Syn Free Spanish Omelette

Syn Free Spanish Omelette

Serves - 2
Syn free
1 HExA per serving
442 kcals per serving

You will need a large, deep frying pan.

Ingredients

4 eggs
Splash milk
84g low/half fat cheddar cheese (x2 HExA)
half tin of chopped tomatoes, drained
half tin of marrowfat peas, drained
2 medium potatoes, peeled and thinly sliced
Salt & pepper

(You can replace the toms and peas with fresh if you prefer)

Method

Firstly, peel and thinly slice the potatoes. Place in a microwavable bowl with a little water at the bottom, loosely cover with cling film and "parboil" in the microwave until quite soft. Normally 6-7 mins or so (CatD)

Whisk together the eggs, a splash of milk, salt and pepper in a large jug.

Add to the jug the tomatoes, cheese, peas and potatoes so that all the ingredients are covered in the egg mixure.

Heat the frying pan and spray with a liberal amount of frylight.

Pour in mixture.

Cook on a medium flame until the bottom is browning then transfer to a hot grill. Obviously leave the handle sticking out so it doesn't get too hot or melt if plastic.

Once the top has set and goes brown, remove from the heat and check the middle has set inside.

Serve with whatever you fancy. If you have half the omelette you will use 1 HExA.

 

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Syn Free Creamy Broccoli & Cauliflower Soup

Creamy Broccoli & Cauliflower Soup


Syns - Free
Serves 4
179 kcals per serving

Use largest saucepan

Ingredients

400g fresh cauliflower and broccoli (or 200g of each)
4 medium sized potatoes - peeled and thinly sliced
5 veg oxos
1 small onion
250ml semi skimmed milk (HExA)
Salt and black pepper.

Method

Throw broccoli, cauliflower and sliced potato into the saucepan.
Chop onion and add to saucepan.
Crumble in 5 veg oxos
Fill pan with water, leaving an inch at the top.

Bring to the boil then simmer for about an hour or until veg is very soft.

Blend with a hand blender until smooth.

Add in milk, salt and pepper.

Leave to stand as flavour increases & reheat to serve but do not bring to boil. (Or serve straight away)

It's reeeeeally nice, very tasty and freezes well.

 

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Baked Bean & Quorn Curry

Baked Bean & Quorn Curry

Serves 4
0.5 syns per serving on Green
298kcals per serving


Ingredients

5 medium potatoes peeled and cubed
½ bag of quorn pieces
1 large onion finely chopped
½ tsp of cumin
½ tsp of mild chilli powder
4 tbsp mild curry powder
1 tsp turmeric powder
2.5 tbsp tomato puree (2 syns)
1.25 pints of veg stock made with 3 vegetable oxos.
400g tin of heinz baked beans

Method

Firstly peel and cube your potatoes and par boil them. I parboil mine using the microwave by putting them in a big bowl with a little water at the bottom, covering with clingfilm and cooking for 8mins on a cat D microwave, stirring half way through.

Defrost your quorn pieces before hand or in the microwave.

Using your big saucepan add the chopped onions and 1.25 pints of veg stock, bring to the boil.
Add your cumin, turmeric, curry powder, chilli powder and tomato puree and stir.

Add your softened potato, the quorn pieces and the tin of beans and bring to the boil again.

Once bubbling turn down and simmer until potatoes and onions are very soft. (normally about 30-40 mins).

I leave mine to stand for a couple of hours and reheat to serve, seems to taste better and the "sauce" is a bit thicker.

Serve with basmati rice.

You can of course add other veg to the pot.

 

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Quorn Sausage Casserole

Quorn Sausage Casserole

Serves - 3
Approx 2 syns per serving
350 kcals per serving

For syn free, boil up some red lentils so they're soft instead of using the soup.

You can also use other brands of lentil soup but adjust syns accordingly, for example Heniz lentil soup is 8 syns per 400g tin and is a bit tastier.

You will need a medium to large casserole dish or slow cooker.

Ingredients

5 veg oxos
1 400g tin baked beans
5 potatoes - peeled and thinly sliced
4 Quorn sausages (two per person)
2 Carrots peeled and thinly sliced
1 tin Weightwatchers carrot & lentil soup (4.5 syns)
1 onion - sliced and chopped
1 heaped teaspoon marmite
1 tbsp tomato puree (0.5 syns) (optional)

Method

Firsly put your chosen amount of quorn sausage into the microwave and cook for about 2-3 mins if they're frozen, turning frequently until soft.
Chop up the soft quorn sausage into slices and put to one side.
You don't need to microwave defrosted or chilled sausages.

You can use peeled/sliced potatoes and carrots and put them straight in or you can soften them in the microwave for a few mins first. If you don't soften it will take longer to cook.

Into the casserole dish throw the potatoes, carrots, chopped onion and sliced sausage.

In a big jug mix the soup and the tin of beans together and pour over the veg and sausage.

Into the empty jug crumble the stock cubes and fill up to about 1.5 pints with boiling water, add the marmite and tomato puree and stir.

Pour this into the casserole dish until the veg/sausage is covered with stock. Add more water to cover if needed.

Bake in the oven Gas mark 5-6 until the potatoes are soft, normally 2-3 hours or in the slow cooker for 4 hours on high, add sausage and cook for a further 2-4 hours.

You can then season and serve.

 

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Syn Free Leek & Potato Soup

Leek & Potato Soup

Serves 3-4
Free on Green
148kcals per serving

You will need a hand blender and your largest saucepan.

Ingredients:

3 leeks
3-4 medium potatoes
1 onion
250ml semi skimmed or skimmed milk
salt and ground black pepper
4-5 veg oxos

• Peel and chop leeks, potatoes and onion and add to pan.
• Crumble veg stock into pan.
• Fill pan with water and bring to the boil.
• Simmer for 40 mins until veg is soft.
• Blend with hand blender until lump free.
• Add milk, salt and pepper and stir.
• Reheat and serve.

 

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Syn Free Lentil Soup

Lentil Soup

Serves - 4
Free on Green
130kcals per serving

You will need a hand blender and largest saucepan.

Ingredients

4 medium sized potatoes (I use maris piper)
3-4 carrots
1 onion
red lentils
4-5 vegetable oxos
Seasoning to taste

Method

Sprinkle your red lentils into the saucepan. You want to cover the bottom of the saucepan with a layer of lentils so you just cover thebottom of the pan. Any more than this will turn the soup to stodge.
Peel and chop your potato, carrot and onion.
Crumble your stock cubes into the pan.
Fill the pan with cold water.
Bring to the boil. Once boiling turn down the heat to simmer for about 40 mins...until the potato and carrot are very soft.
Stir regulary or it will stick to the bottom of the pan.
Once cooked remove from the heat and using your hand blender, blend until smooth. The consistancy will still be quite thick due to the potatoes and lentils but should be lump free.

Add salt and ground black pepper to taste.