5 tasty plant-based recipes

| 05 Oct, 2023

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Noodle salad with sesame dressing

Noodle salad with sesame dressing

Serves 2 - 526 kcals per serving Noodle salad with sesame dressing

Kcals 526
Fat 22.0g
Sat fat 4.0g
Carbs 62.1g
Sugar 20.8g
Fibre 13.5g
Protein 18.5g
Salt 1.22g

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Ingredients

For the dressing

  • 1 tbsp sesame oil
  • 2 tsp tamari
  • 1 lemon, juiced
  • 1 red chilli, deseeded and finely chopped

For the salad

  • 1 small onion, finely chopped
  • 2 wholemeal noodle nests (about 100g)
  • 160g sugar snap peas
  • 4 small clementines, peeled and chopped
  • 160g shredded carrots
  • Large handful of coriander, chopped
  • 50g roasted unsalted cashews

Method

  1. Mix all the dressing ingredients together in a large bowl, then stir in the onion. Meanwhile, cook the noodles in a pan of boiling water for 5 mins, adding the sugar snap peas halfway through the cooking time – the noodles and peas should be just tender. Drain, cool under cold running water and drain again. Snip or cut the noodles into smaller lengths to make them more manageable to eat.
  2. Tip the noodles and peas into the bowl with the dressing, along with the clementines, carrots, coriander and cashews. Toss to combine, then serve in bowls or pack into rigid airtight containers to take to work.

Source: BBC Good Food



Asparagus & lemon spagetti with peas

Asparagus & lemon spagetti with peas

Serves 2 - 482 kcals per serving Asparagus & lemon spagetti with peas

Kcals 482
Fat 17.0g
Sat fat 1.6g
Carbs 67.9g
Sugar 14.7g
Fibre 19.5g
Protein 18.4g
Salt 0.02g

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Ingredients

  • 150g wholemeal spaghetti
  • 160g asparagus, ends trimmed and cut into lengths
  • 2 tbsp rapeseed oil
  • 2 leeks (220g), cut into lengths, then thin strips
  • 1 red chilli, deseeded and finely chopped
  • 1 garlic clove, finely grated
  • 160g frozen peas
  • 1 lemon, zested and juiced, plus wedges to serve

Method

  1. Boil the spaghetti for 12 mins until al dente, adding the asparagus for the last 3 mins. Meanwhile, heat the oil in a large non-stick frying pan, add the leeks and chilli and cook for 5 mins. Stir in the garlic, peas and lemon zest and juice and cook for a few mins more.
  2. Drain and add the pasta to the pan with ¼ mug of the pasta water and toss everything together until well mixed. Spoon into shallow bowls and serve with lemon wedges for squeezing over, if you like.

Source: BBC Good Food



Sesame & ginger sushi bowls

Sesame & ginger sushi bowls

Serves 4 - 449 kcals per serving Sesame & ginger sushi bowls

Kcals 449
Fat 22.4g
Sat fat 4.6g
Carbs 42.4g
Sugar 6.4g
Fibre 11.9g
Protein 17.7g
Salt 1.32g

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Ingredients

  • 25g ginger (choose a straight piece that is quite slim), peeled
  • 4 tbsp raw apple cider vinegar, plus 1 tbsp
  • 200g brown basmati rice
  • 320g frozen edamame beans
  • 1½-2 tbsp tamari
  • 2 avocados, destoned and sliced
  • 1 large carrot, shredded into long matchsticks or coarsely grated
  • 50g cherry tomatoes, halved
  • ¼ cucumber, sliced
  • 2 tsp sesame oil
  • 3 tbsp toasted sesame seeds

Method

  1. Cut the ginger as thinly as you can to make wafer thin slices or finely shred. Put in a bowl with the 4 tbsp vinegar and 1 tbsp water and massage briefly to soften. Set aside.
  2. Put the rice in a medium pan and add 600ml water. Bring to the boil, cover and simmer on a low heat for 15 mins. Tip in the edamame beans, but don’t stir them in, then cover and cook for 7 mins more. The rice should be tender and have absorbed all the water.
  3. Skim the beans off the rice and set aside. Tip the 1 tbsp of vinegar and ½ tbsp tamari into the rice, and stir well. Spoon onto a plate and spread out to cool quickly. Once cool, spoon into four bowls or lunchboxes. Top with the avocado, carrot, beans, tomatoes and cucumber.
  4. Spoon the ginger from the vinegar and scatter on top. Add the remaining tamari and sesame oil to the vinegar. Spoon over the sushi bowl and scatter with the seeds. Will keep in the fridge for two days.

Source: BBC Good Food



Spaghetti puttanesca with red beans & spinach

Spaghetti puttanesca with red beans & spinach

Serves 2 - 400 kcals per serving Spaghetti puttanesca with red beans & spinach

Kcals 400
Fat 11.2g
Sat fat 1.2g
Carbs 60.8g
Sugar 14.1g
Fibre 16.4g
Protein 17.4g
Salt 0.77g

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Ingredients

  • 100g wholemeal spaghetti
  • 1 large onion, finely chopped
  • 1 tbsp rapeseed oil
  • 1 red chilli, deseeded and sliced
  • 2 garlic cloves, chopped
  • 200g cherry tomatoes, halved
  • 2 tsp cider vinegar
  • 1 tbsp capers
  • 5 Kalamata olives, halved
  • 1 tsp smoked paprika
  • 210g can kidney beans, drained
  • 160g spinach leaves
  • Small handful of chopped parsley
  • Small handful of basil leaves

Method

  1. Cook the spaghetti in simmering water for 10-12 mins until al dente. Meanwhile, fry the onion in the oil in a large non-stick frying pan with a lid until tender and turning golden. Stir in the chilli, garlic and cherry tomatoes.
  2. Add the vinegar, capers, olives and paprika with a ladleful of pasta water. Stir in the beans and cook until warmed through.
  3. Add the spinach to the pasta water to wilt, then drain well. Toss with the tomato and bean mixture and the parsley and basil, then pile onto plates or in shallow bowls to serve.

Source: BBC Good Food



Corn & split pea chowder

Corn & split pea chowder

Serves 4 - 394 kcals per serving Corn & split pea chowder

Kcals 394
Fat 12.8g
Sat fat 4.6g
Carbs 47.9g
Sugar 9.3g
Fibre 22.1g
Protein 15.4g
Salt 0.34g

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Ingredients

  • 200g dried yellow split peas
  • 3 celery sticks (about 160g), sliced
  • 1 thyme sprig, plus 1 tbsp thyme leaves
  • 2 onions (350g), halved and sliced
  • 1 tbsp rapeseed oil
  • 50g ginger, finely grated
  • 2 red chillies, deseeded and sliced
  • 3 garlic cloves, chopped
  • 1 large green pepper, chopped into small pieces
  • 1 potato (about 215g), unpeeled, cut into 1-2cm pieces
  • 2 tbsp vegetable bouillon powder
  • 320g frozen sweetcorn
  • 150g coconut yogurt

Method

  1. Tip the split peas, celery and thyme sprig into a medium pan with 1 litre of boiling water, bring back to the boil and simmer, covered, for 25 mins.
  2. Meanwhile, fry the onion in the oil in a large pan for 10 mins. Stir in the ginger, chilli and garlic. Tip in the pepper and potato, and pour in ½ litre boiling water with the bouillon and remaining thyme. Tip in the split pea mixture and corn, bring to the boil, then cover and simmer for 30-35 mins until the veg is tender.
  3. Remove the thyme sprig. Take out a third of the veg, then purée the rest in the pan with a hand blender (or use a potato masher). Return the veg to the pan with the yogurt, and stir well.

Source: BBC Good Food



Article provided by Good Food

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