1 basic recipe for 3 hearty, nutritious meals

This is my easy, go to basic recipe, which can then be made into 3 different dishes.

This recipe typically serves around 2-4 people, depending on portion sizes.

Base Recipe

Ingredients:

  • 1 brown onion, finely chopped
  • 2 cloves garlic, minced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 red bell pepper, diced
  • 1 courgette, diced
  • 225 grams mushrooms, sliced
  • 1 can (400g) of cooked brown or green lentils
  • 1 can (400g) chopped tomatoes
  • 2 tablespoons tomato paste
  • Salt and pepper, to taste
  • Coconut oil, for cooking

Instructions:

  1. Heat coconut oil in a large pan on medium heat. Add the chopped onion and garlic, and cook until soft and smelling nice, for about 2-3 minutes.
  2. Add the diced carrots, celery, red bell pepper, sliced mushrooms and courgette to the pan. Cook and stir occasionally until they're soft, around 5-7 minutes.
  3. Put in the cooked lentils, chopped tomatoes, tomato paste, salt, and pepper. Let it all cook together at a low simmer.
  4. Leave it to cook for about 15-20 minutes, stirring sometimes, until it gets a bit thicker and all the flavors mix together.
  5. Taste it and add more salt or pepper if you want.
  6. This is your basic recipe, now it's time to decide which dish you would like:

Spaghetti Bolognese

Ingredients:

  • 1 batch of the plant-based sauce (using the recipe provided earlier)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • cooked wholegrain pasta to serve

Instructions:

  1. Add the oregano and basil to the basic recipe and stir through.
  2. Serve on top of your cooked pasta.

Shepherdless Pie

Ingredients:

  • 1 batch of the plant-based sauce (using the recipe provided earlier)
  • 2 large sweet potatoes, peeled and diced
  • 2 tablespoons olive oil
  • Salt and pepper, to taste
  • 1 cup frozen peas
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried thyme

Instructions:

  1. Preheat your oven to 375°F (190°C).
  2. Prepare the plant-based sauce following the recipe provided earlier.
  3. While the sauce is simmering, place the diced sweet potatoes in a large pot and cover with water. Bring to a boil, then reduce heat and simmer for about 15-20 minutes, or until the potatoes are fork-tender.
  4. Drain the potatoes and return them to the pot. Add  olive oil, salt, and pepper to taste. Mash the potatoes until smooth and creamy. Set aside.
  5. Stir the frozen peas into the plant-based sauce along with the Rosemary and Thyme.
  6. Transfer the sauce mixture to a baking dish and spread it out evenly.
  7. Spread the mashed potatoes on top of the sauce, creating an even layer.
  8. Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the shepherd's pie is heated through and the top is golden brown.
  9. Remove from the oven and let it cool for a few minutes before serving.

Chilli Non-Carne

Ingredients:

  • 1 batch of the plant-based sauce (using the recipe provided earlier)
  • 1 can (400g) grams canned kidney beans (or black beans), drained and rinsed
  • 1 tablespoon chlili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • Salt and pepper, to taste
  • Brown Rice to serve
  • Optional toppings: chopped fresh coriander, avocado slices,  hummus, diced red onion, lime wedges

Instructions:

  1. Prepare the plant-based sauce following the recipe provided earlier.
  2. While the sauce is simmering, prepare the brown rice as per the instructions on the packet.
  3. Stir in the kidney beans, chilli powder, ground cumin and smoked paprika to the plant-based sauce.
  4. Serve the lentil chilli hot over your brown rice, garnished with your favourite toppings such as chopped fresh coriander, avocado slices,  hummus, diced red onion, and lime wedges.

There's your 3 hearty and healthy dishes from one basic recipe and they all include the following health benefits:

  1. High in Fibre: These dishes are packed with fibre from the vegetables, lentils, and whole grain pasta or rice. Fibre aids in digestion, promotes satiety, and helps regulate blood sugar levels.
  2. Low in Saturated Fat: By using plant-based ingredients like lentils and vegetables instead of meat, the dish is naturally lower in saturated fat, which is beneficial for heart health.
  3. Rich in Vitamins and Minerals: The various vegetables used in the recipe provide essential vitamins and minerals such as vitamin A, vitamin C, potassium, and folate, contributing to overall health and well-being.
  4. Source of Plant-Based Protein: Lentils are a great source of plant-based protein, making this dish suitable for vegetarians and vegans. Protein is essential for muscle repair and growth and can help keep you feeling full and satisfied.
  5. Antioxidant-Rich: The colorful array of vegetables in the recipe provides a range of antioxidants, which help protect the body from damage caused by free radicals and may reduce the risk of chronic diseases.
  6. Whole Grain Pasta or Rice: Using whole grain pasta instead of refined white pasta increases the fibre content and provides additional nutrients such as B vitamins and iron.
Enjoy!
Tracey Signature
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