Delicious low-fat, simple-to-make soup, suitable for a light supper or starter. Veggie friendly.
Great for winter and fall, leeks are high in vitamin B6, folate, iron and vitamin C. A good immune booster for the colder months!
My own variation on that old favourite, cauliflower cheese - a mix of healthy, vitamin rich veg covered with creamy cheese sauce with a touch of zing, finished of with a melt in the mouth golden, crunchy, cheesy topping - yum!
This is an indulgently creamy four cheese sauce that's perfect with gnocchi or penne.
This is an authentic comforting, cure-all soup from Korea. It is spicy and fresh, and easy to make once you have all the ingredients! You will have to visit your local Asian shop for some of the ingredients. Vegetarians may substitute vegetable stock for the beef.
These stuffed peppers, filled with thin noodles in a savoury custard, make an ideal first course to serve 4, or a light vegetarian lunch for 2 served with an assortment of salads and plenty of warm bread. Any colour of pepper suggested can be used, but avoid green peppers which are not as sweet.
A crunchy salad of fruit, vegetables and nuts in a creamy yogurt-based dressing, this is attractively presented on chicory leaves, the bitterness of the chicory providing a good contrast to the sweet fruit. Enjoy it for lunch with crusty bread, or serve it as a side dish to a main meal for 6–8, to accompany smoked chicken or other poultry.
This is a traditional Ligurian dish that is usually made with potatoes, green beans and baby broad beans. Here, broccoli and courgettes boost the green vegetable content. The pesto sauce used to dress the pasta and vegetables is lighter than most, but still packs a wonderful flavoursome punch.
Oven-roasted vegetables, tender and scented with garlic, make a chunky dressing that is great with wide pasta noodles. A sprinkling of crunchy sunflower seeds adds texture as well as additional nutritional benefits.
For Egypt's vegetarians this highly spiced dish is a protein staple. On their own, lentils do not contain a lot of protein, but combined with the wheat in the pasta, they make a good protein dish that is low in fat.
Here's a quick version of the popular Indian samosas, baked rather than deep-fried for a healthy, light result. The crisp filo pastry parcels contain a curry-spiced vegetable filling, and they are served hot from the oven with a fresh mango and ginger salsa to make a scrumptious starter or light snack.
This colourful vegetable tart combines classic flavours of Provence – peppers, courgettes, tomatoes, garlic and fresh herbs – with piquant feta cheese in a crisp, olive oil pastry case. See separate recipe for shortcrust pastry on this site and follow recipe for olive oil pastry in the note section of "see more ideas". The tart can be served hot or cold, and would be lovely for a summer picnic or alfresco lunch in the garden.
A little spice can turn a few everyday ingredients into something special. This simple, satisfying dish provides a wealth of vital vitamins and minerals and the right balance of essential protein and fibre. Serve with basmati rice and/or warm naan bread for plenty of energy-giving starchy carbohydrate.
Quick and easy to make, this filling and colourful main course is low in saturated fat but high in flavour. It is a great recipe to tempt even the most ardent of meat-eaters into enjoying a vegetable-based meal.
Moist risotto served with a simple side salad makes a satisfying carbohydrate-rich meal, and the risotto can be endlessly varied – all sorts of other vegetables (fresh, frozen, canned or dried) can be used instead of broad beans. To achieve the perfect texture, use risotto rice such as arborio and add the hot stock in stages.
Fluffy white dumplings in a light tomato and vegetable broth make a delicious lunch or supper. The soup can be made in advance, and the dumplings can be shaped and chilled to be simmered just before serving.
Slowly braising whole baby vegetables preserves and enriches their flavours, and reducing the cooking juices in the final stages of cooking creates a delicious dressing that makes an attractive glaze. Using the cooking liquid in this way retains the water-soluble vitamins. These vegetables are perfect with roast poultry, game or meat.
A luscious soup packed with vibrant vegetables. The beetroot provides the vivid fuchsia colour and the carrots, fennel, celery and orange all contribute to the superb flavour. It's also good served chilled.
This crunchy, colourful winter salad provides an excellent nutritional mix. The vegetables and apples are rich in vitamin C and fibre, Edam cheese adds protein and calcium, and walnuts contain essential fatty acids. Serve with oatcakes, if liked.
A fabulous main meal salad based on bulghur wheat, generously flavoured with fresh herbs. It is best prepared ahead to give time for all the wonderful flavours to mingle.