Peel and finely dice onion. Peel and finely dice garlic. Wash carrots and remove stalks. Finely dice carrots. Top and tail courgette and cut into 1cm chunks. Trim leek, finely chop and wash in plenty of water.
Make up the stock with stock cube and 1 litre of water. Chop the coriander.
Put the oil into a large lidded pan and heat over a medium heat. Add the onion and leek and stir, reducing the heat. Continue to cook over a low heat stirring regularly until onions are soft and translucent. Do not allow them to brown. Add the courgette and the powdered coriander. Add the garlic and cook for a further 5 minutes.
Add the water/stock, plus the additional water – the diced carrots and tomato puree and stir well. Bring to the boil, reduce to a simmer and cover with the lid. Continue to cook for 20 – 30 minutes.
Liquidise, leaving fairly lumpy if preferred. Just before serving, sprinkle with freshly chopped coriander leaves.
I served this low calorie soup with home made croutons. Cut half a slice of seeded bread (58 cals) into cubes and fried with 2.5g of butter (18 cals) and 3.5ml of olive oil (30 cals). Total 167 calories.
Celeriac Soup – 61 calories
Preparation Time: 10 mins
Cooking Time: 40 mins
Calories per serving: 61.4
Onions – 120g
Garlic – 3 Cloves/9g
Thyme, Dried – 1½ Tsps/1.5g
Water, Tap – 2000ml
Celeriac, Raw – 797g
Olive Oil – 1 Tsp/5ml
Butter, Salted – 13g
Leeks – 289g
Celery – 77g
Stock Cubes, Vegetable, Oxo – 1 Cube/6g
Courgette, Raw – 225g
Peel and finely chop onion and garlic clove. Wash and finely dice leeks. Peel and chop celeriac into 1cm cubes. Trim courgette and cut into 1cm cubes.
Heat oil and butter in a large saucepan over a medium heat. Add the celery, leek and onion to the pan and fry over a gentle heat for about 10 minutes until the onion is soft and translucent. Don’t allow to brown.
Add the garlic and cook for a further 5 minutes. Add the stock cube, water, herbs, courgette and celeriac. Ideally the vegetables should be mostly covered by liquid – if not, top up.
Bring to the boil and then turn down to a simmer.
Cover the pan with a lid and continue to cook for 40 minutes, stirring half way through.
Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer).
Moroccan Lamb Mince (243 calories) – with Bulgar Wheat stuffed roasted marrow & Tzatziki (Total meal 475 cals)
Preparation Time:25 mins
Cooking Time:1 hr
Calories per serving: 243.0
Lamb, Mince, 20% Fat – 1 Pack/500g
Raw Onions – 115g
Red Pepper -140g
Garlic – 1 Clove/3g
Carrots, Raw – 115g
Celery, Tesco – 41g
Olive Oil -1 Tsp/5ml
Cinnamon, Ground – 1 Tsp/3g
Nutmeg, Ground -1 Tsp/3g
Thyme, Dried – 2 Tsps/2g
Sumac Spice – 1 Serving/5g
Tamarind Paste – 3 Tsps/15g
Peel and finely dice onions and garlic cloves. Wash/peel and finely dice celery and carrot. De-seed the pepper, removing stalk and chop into 1cm pieces.
Put oil into a large lidded pan, and put onto a medium heat. Add onion, carrot and celery and fry over a medium heat for 5 – 10 minutes. Then add the garlic and continue to fry until the onion is soft and translucent (don’t allow to brown).
Add the lamb mince and turn up the heat slightly. Fry until the lamb mince is browned. Add the herbs and spices and the tamarind paste. Stir over the heat to release the oils.
Lower heat to a low simmer, put lid on pan and cook for a further 45 minutes, stirring every 15 minutes to prevent sticking until all ingredients are cooked.
Serve with rice, couscous or use to stuff peppers or a marrow!
In the picture, I mixed the lamb with 35g of raw weight bulgar wheat per person (steamed in the microwave), then stuffed into 226g of a giant courgette marrow – which had previously been roasted in the oven (200 degrees, 40 minutes, brushed with 6ml of olive oil). Served with some homemade tzatziki (42 calories)
Once the mince and bulgar wheat was stuffed into the marrow halves, returned to the oven (200 degrees) for 20-25 minutes. The flavour of the mince soaks into the marrow and the top layer of bulgar wheat takes on a really nice crunch!
I have four portions of the mince left over going into the freezer. Will use them to stuff peppers or large tomatoes next time!
Full fat Greek yogurt is the only way to go with this recipe! I use Total Fage 5% Authentic Greek Yogurt. Low fat yogurts just don’t work.
The result is a silky, glossy, thick tzatziki and you don’t need to use very much for a big BURST of refreshing flavour.
I buy the big 500g tubs of yogurt and use the pots to store my tzatziki in – lasts for about 5 – 6 days in the fridge.
Preparation Time: 30 mins
Cooking Time: 30 mins
Calories per serving: 41.8
Cucumber – 90g
Garlic, Raw – 1 Clove/3g
Juice, Lemon, Fresh – 12ml
Extra Virgin Olive Oil – 5ml
Mint, Fresh – 1 Tbsp/1.6g
Greek Yoghurt, 5% Fat – 300g
Remove the seeds from the centre of the cucumber (this is where most of the water comes from). Grate the cucumber coarsely, then squeeeeeeze out the watery juice using a sieve or by wrapping in a clean dry tea towel..
Mix into the yoghurt.
Finely chop a clove or two of garlic and stir in.
Add the virgin olive oil.
Finely chop the fresh mint and add, along with the juice of half a lemon.
Stir everything through.
Leave for 30 mins to allow the flavours to permeate.
I have been making variations of this in bulk over the last few weeks. It is very healthy and very filling! Bulgar wheat is one of the few “processed” food ingredients that has all “greens” on the traffic light system of food nutrition nhs.uk/live-well/eat-well/h…
This recipe serves 8 as a side, but reduce to 6 portions and it will be 149 calories a portion.
Roasted Vegetable and Bulgar Wheat Salad
Preparation Time: 25 mins
Cooking Time: 45 mins – 1 hour
Calories per serving: 112
Red Onions – 150g
Olive Oil – 23ml
Aubergine, Raw, Fresh, Average – 350g
Butternut Squash, Raw – 550g
Bulgur Wheat, Dry Weight – 100g
Lemon Juice – 1 Lemon/115g
Sumac Spice – 1 Serving/5g
Tamarind Paste – 15g
Red Peppers – 100g
Mint, Fresh – 3 Tbsps/4.8g
Pre-heat oven to 200 degrees.
Peel and chop the butternut squash into 1cm cubes. Remove stalk and cut aubergine into 1cm cubes. Peel and finely dice the onion and garlic. Juice the lemon. De-seed and chop the pepper into bite sized pieces.
Put 15ml of the oil into a roasting dish with the butternut. Place into the centre of the oven for 15 minutes. Then add the aubergine and pepper, stirring to ensure everything is covered in the oil and continue to roast for 30-45 minutes .
In the meantime, place the remaining 8ml of oil into a small pan and heat over a low to medium heat. Add the chopped red onion and cook until softened and translucent – don’t allow to brown. Add the diced garlic and continue to cook for a further 5 minutes. Remove from the heat, add the tamarind paste and the sumac spice, stir through. Set aside to cool.
Once the oven roasted vegetables are cooked (softened and beginning to char) remove from the oven and add the onion/garlic/tamarind – stir through to combine.
Cook the bulgar wheat according to the instructions on the packet. I cook mine in a microwave rice steamer for around 10 minutes stirring half way through.
Add the bulgar wheat to the roasted vegetable mix with the lemon juice into the dish and stir through, combining evenly.
Chop the fresh mint (place leaves in a shallow cup and chop with kitchen scissors – makes it very quick and easy!) Sprinkle onto the salad and stir through.
This can be eaten warm or cold as a salad. Filling and very tasty! It also stores well – up to 4 days in an airtight container in a fridge. Great to transport as part of a packed lunch or picnic.