Midweek mealtimes call for fuss-free recipes with a nutritious boost that don’t cost the earth to make.
To help those looking for tasty ideas to serve up Discover Great Veg has shared six new fresh and healthy recipes to try that each cost less than £2 per portion* to make.
With a range of cuisines to try, these recipes can all be on the table in under half an hour and showcase green leafy vegetables spinach, and kale that bring a flavoursome health boost to week-day dinners.
Choose from Indian favourites Saag Channa Masala and Creamy Potato & Kale Curry, or family friendly fajitas with a veggie spin – Veggie Fajitas with Cavolo Nero – whilst the Kale Crustless Quiche and Spinach, Chicken, Tomato Pasta Salad are ideal for warmer evenings. Or try using your air-fryer to whip up the Spinach, Courgette & Tomato Frittata with Potato Wedges.
For those looking for an easy but nutritious weeknight dinner, the Saag Channa Masala is a tasty plant-based option. With less than 300 calories per serving, 2 of your 5 a day and ready in under 30 minutes, it will get the week off to a healthy start.
The Creamy Potato & Kale Curry is perfect for batch cooking as it can be made ahead and frozen. It is also vegetarian and contains 3 of your 5 a day, plus it is low in fat and a source of fibre.
The Kale Crustless Quiche can be made ahead and is ideal for those looking for a lighter meal to serve on sunny days. A nutritious alternative to traditional quiche, it is suitable for vegetarians and those avoiding gluten, as well as being high in protein.
Tasty, filling and healthy for the whole family to enjoy, the Spinach, Chicken and Tomato Pasta Salad brings a taste of the Med to dinnertime. It is low in fat and saturated fat but high in protein and contains less than 450 calories per portion.
Great eaten straight away or prepped ahead and served cold the following day, the Spinach, Courgette & Tomato Frittata with Potato Wedges makes a filling meal that is a source of protein to help keep you feeling full all evening.
For Friday fajitas with a veggie makeover, Veggie Fajitas with Cavolo Nero are the perfect choice. Made with black beans and juicy avocadoes it is suitable for vegetarians and a source of fibre and protein. Just make sure you have enough wraps to go round!
Saag Channa Masala
Serves 4
Prep – 5 minutes
Cooking – 20 minutes
2 tbsp vegetable oil
1 tsp cumin seeds
1 tsp mustard seeds
1 tsp chilli flakes
1 tsp ground coriander
1 tsp turmeric
2 leeks, washed and sliced
1 thumb size knob ginger- grated
3 cloves garlic, sliced
6 tomatoes chopped
1 400ml tin chickpeas, drained.
100ml coconut cream
200g spinach, chopped up roughly
Add the oil to a large frying pan and heat to a medium heat. Add in the cumin and mustard seeds. When they start to pop, add in the chilli flakes, coriander, and turmeric.
Stir for a few seconds, then add in the leeks. Fry for approx 6-7minutes until soft and browning.
Add in the garlic and ginger and stir for another few minutes, then add in the chopped tomatoes and 200ml water.
Cook for a further 5-6 minutes then add the chickpeas, coconut cream. Cover and simmer for 5 minutes, adding the spinach for the final 2 minutes.
Season to taste.
Cooks tip – This delicious and healthy meal is great served with flatbreads or rice.
Creamy Potato & Kale Curry
Serves 4
Prep – 5 minutes
Cooking – 20 minutes
600g waxy potatoes, peeled and chopped into 1 inch cubes OR 600g salad potatoes (chopped in half if large)
2 tbsp veg oil
1 tsp cumin seeds
2 leeks, cleaned and trimmed
1 tsp turmeric
1 tsp ground coriander
3 garlic cloves, grated
1/2 tsp chilli flakes
5 tomatoes, roughly diced
200g red split lentils rinsed
500 ml veg stock
1 x 400ml low fat coconut milk
250g bag of kale, trimmed
1 tsp garam masala
Add the potatoes in a large saucepan. Cover with boiling water and cook for 8-10 mins, or until just tender. Drain.
In the meantime, add the oil and cumin seeds to a frying pan. Allow them to sizzle to release their aromas.
Now add the leeks and remaining spices and fry for approx 5 minutes until tender.
Add the garlic and chilli flakes and stir to combine and fry for a further minute.
Add the chopped tomatoes and stir to combine.
Now add the red lentils, stock, coconut milk and simmer for 10 minutes.
Add the cooked potatoes, kale and additional water if needed (300ml) then cook for a further 5 minutes
Finally, season to taste and add garam masala
Cooks tip – this is a hearty and substantial dish so there’s no need for extra crabs. A vegetable side dish or raita is perfect. A great one for freezing.
Kale crustless quiche
Serves 4
Prep – 2 minutes
Cooking – 25 minutes
2 red onion, sliced into strips
1 tbsp vegetable oil
3 cloves garlic, sliced
125g of kale, stalks removed
6 large free-range eggs, whisked
150g Greek light salad cheese, broken up
Serve with green salad
Pre-heat your oven to 180C
Add the onions to a frying pan along with the oil.
Fry for 6-7 minutes, then add the garlic and kale. Cook for a further 2 minutes.
Transfer to a bowl along with the eggs and salad cheese.
Season with salt and black pepper.
Lightly spray and line, a 15 cm round ovenproof dish or non-stick pie tin with cooking oil.
Pour in the egg mixture.
Bake for approx 25 minutes, or until just set and golden.
Spinach, chicken, tomato pasta salad
Serves 4
Prep – 5 minutes
Cooking – 20 minutes
300g dried pasta of choice
2 large chicken breasts (skinless) – 375g
For the dressing:
5 tbsp low fat Greek yogurt
2 tbsp reduced fat mayo
Juice 1 lemon
4 tbsp fresh dill, chopped
200g spinach, chopped up roughly
200g cherry tomatoes, halved
Cook the pasta as per pack instructions and drain.
Brush the chicken with a little oil and place under the grill. Cook for 7-8 minutes, then flip and cook for a further 4-5 minutes.
Chop up once cooled.
Mix the dressing ingredients in a jar. Season to taste.
In a large bowl, mix the pasta, chicken, spinach and tomatoes.
Now add the dressing and toss to combine.
Spinach, Courgette & Tomato Frittata with Potato Wedges
Serves 4
Prep – 5 minutes
Cooking – 20 minutes in a double air fryer
40 minutes in a single tray air fryer
2 large potatoes, approx. 400g, skin on, sliced into wedges
4 medium eggs, whisked
1 courgette, chopped into small cubes
100g spinach, blitzed in a food processor
50g cherry tomatoes, halved
50g extra mature cheddar cheese, grated
Requires a double air fryer or alternatively cook wedges first if using a single compartment air fryer.
Preheat the air-fryer to 200°C (both sections)
Toss the potato in 1 tbsp oil
In the second compartment, place potatoes in a basket of air fryer and cook at 200°C for 10 minutes. Shake the potatoes and cook until potatoes are golden and tender – approx 10 minutes more.
In the meantime, add the eggs, courgette, spinach, cherry tomatoes and 3/4 of the cheese to a large jug or bowl.
Season with salt and black pepper and beat together.
Pour the mixture into a paper or glass baking tray (to fit your air fryer tray) and cook for 10 mins. Sprinkle over the rest of the cheese and return to the air-fryer to cook for another 5-10 mins, or until golden brown and risen.
Veggie Fajitas with Cavolo Nero
Cooks tip – the black beans can be swapped for chickpeas or sweetcorn.
Serves 4
Prep – 5 minutes
Cooking – 15 minutes
4 flour or corn tortillas
2 red onions, sliced into strips
1 tbsp veg oil
3 cloves garlic, sliced
1 tsp ground cumin
2 tsp smoked paprika
Add pinch chilli flakes
1 tsp ground coriander
2 peppers, cut into slices.
1 240g tin black beans, drained and rinsed
2 tbsp sun dried tomato paste
200g bag of cavolo nero
1 ripe avocado, sliced
3 tbsp reduced fat sour cream
Pre heat oven to 180C and wrap 4 medium tortillas in foil.
Firstly, slice the onion into strips then add it along with the oil to a frying pan. Fry on a medium heat for 7-8 minutes until soft.
Now add the garlic and spices and stir to combine and cook for a minute, then add the pepper to the pan. Cook for 5 minutes, then add the black beans, sun dried tomato paste and cavolo nero.
Stir and cook for a further 2-3 minutes.
Meanwhile, put the tortillas in the oven to heat up for 5 minutes.
Season to taste.
Serve the tortillas with the fajita mix, avocado and soured cream.
