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Lentil and Chick Pea Casserole September 9, 2010

Filed under: Healthy Eating,Vegetarian,Weight Watchers Recipes — delishuss @ 10:07 pm
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Hi everyone, I’m afraid I couldn’t leave the original of this recipe alone. It serves 4. I would serve it with cous cous or rice.  For a meat version, I think it would work well with lamb.

2 Weight Watchers points per recipe

Ingredients

Low fat cooking spray

1 red onion, sliced thinly

2 garlic cloves

1 yellow pepper, sliced

1 red pepper, sliced

1 courgette, sliced

1 x 400g can cherry tomatoes

1 x 410g can green lentils, drained

1 x 100g can chickpeas, drained

1 x 100g can red kidney beans, drained

1 teaspoon of cumin seeds

1 teaspoon of fenu greek

1 teaspoon of mustard seeds

150 ml stock

150g young leaf spinach

1 tablespoon freshly chopped parsley, to garnish

Method

1. Crush the spices in a pestle and mortar, set aside.

2. Lightly coat a large lided non stick saucepan with low fat cooking spray. Heat until hot. Add the onion and fry for 3 minutes. Add the courgette and peppers and cook for another 3 minutes or until the vegetables are soft. Add in the garlic and spices and cook for 2 minutes.

3. Add the lentils, chickpeas, kidney beans, chopped tomatoes, and stock. Bring to the boil, cover and simmer for 10 minutes.

4 Stir in the spinach and cook for a further 2-3 minutes until the spinach has wilted. Serve hot with a sprinkle of parsley on top.

 

Italian Chick Pea and Pasta Stew August 22, 2010

Filed under: Healthy Eating,Pasta,Vegetarian,Weight Watchers Recipes — delishuss @ 8:32 pm
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This is good for making at the weekend and freezing or also good for family dinner. The portion sizes are pretty decent also.

Serves 4

3 points per serving

Ingredients

175g (6oz) farfalle

low fat cooking spray

1 large onion, chopped

1 celery stick, sliced

 2 carrots, diced

850 mil (1 1/2 pints) vegetable stock

1 x 400g can chopped tomatoes

1 tablespoon tomato puree

2 bay leaves

2 sprigs of fresh rosemary (left whole)

1 x 400g can chick peas drained

250g (9oz) spinach, washed, thick stalks removed and leaves sliced

Salt and freshly ground black pepper

Method

1. Cook the pasta according to the packet instructions. Drain.

2. Meanwhile, spray a  large saucepan with the cooking spray and add the onion, celery and carrots. Cook for 5 minutes, stirring regularly. Add the stock, tomatoes, tomato puree, bay leaves and rosemary and bring to the boil. Reduce the heat and simmer for 5 minutes. Add the chick peas and cook for another 10 minutes. Remove the rosemary sprigs and bay leaves.

3. Stir in the spinach and cooked pasta and cook for a final 2 minutes. Season. Serve in large bowls.

Variation- For a meat variation, you can add 250g (90z) lean thick cut ham, cubed with the chick peas in step 2, for an extra 1 1/2 points value per serving.