Tag Archives: delicious

Warming Chilli, Chickpea and Lentil Soup – 5:2 Diet

Although the weather here hasn’t been all that cold compared to all the snow we had last year, it has been rather damp and extremely windy, the rain doesn’t show any signs of letting up either.  This Warming Chilli, Chickpea and Lentil soup using the  homemade vegetable stock* I made yesterday is wonderfully filling and at around 250 calories per portion is ideal for a supper dish on fast days on the 5:2 Diet which I am doing again just for January then it’s 6:1 to maintain.  I’m also attempting the A.Vogel Fourteen Day Detox starting tomorrow, my first detox!

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Both Chickpeas and Red Lentils are high in protein with the Lentils being able to absorb a variety of flavours from other foods too and the chilli kick  will definitely warm you up!  Add more or less chilli to your taste of course,  ½ tsp is just right for us.

 

Chilli, Chickpea and Lentil Soup

chilli chickpea lentil

 

Serves 4

Ingredients

1 large red onion, finely chopped
 900ml vegetable stock*
150g red lentils
400g chopped tinned tomatoes
400g tin chickpeas
 ½ tsp crushed chilli’s
Ground Black pepper to taste
½ tsp Turmeric (optional**)
1tsp golden & brown flaxseeds

Method

Using a tablespoon or less of olive oil, fry the red onion for a couple of minutes to soften then add a couple of tablespoons of hot water to the pan to steam fry the onions for around 5 minutes on a gentle heat.  Add the crushed chilli once the water has absorbed a little and fry with the onions.  Add the vegetable stock, lentils and tomatoes to the pan and bring to the boil (stirring continuously to avoid the lentils sticking to the bottom of the pan), then simmer for around 20 minutes until the lentils are soft.

Cool the soup a little then blend roughly in a food processor, place back into the pan, add the chickpeas and place back on a low heat until the chickpeas are warmed through.  Season to taste with black pepper and if adding the turmeric, add now.

Garnish with a generous dollop of 0% fat Greek Yoghurt and a sprinkling of flaxseeds.

Bon Appetit!

Those who are not on the 5:2 diet can add a tablespoon of Parmesan cheese before serving with freshly warmed crusty bread

Quick Nutritional Info:

Red Lentils – Health benefits of lentils see this article from Mind Body Green
Chickpeas – Iron, Protein,  Fibre, Magnesium and B6.
Turmeric**  I like add to soups wherever possible for the anti-inflammatory benefits, Turmeric is such a potent spice that even a small amount will have huge benefits to health.

 Linking up with Feel Good Food with  A Kick at the Pantry Door  for ‘Tasty and Inexpensive’

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  and  No Croutons Required blogging challenge which this month is being hosted by Lisa over at Lisa’a Kitchen.

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Harissa Roasted Chicken with Quinoa Salad

Harissa Roasted Chicken with Quinoa Salad is another recipe from Total Greek Yoghurt , it is a very high protein dish with Chicken, Quinoa and Greek Yoghurt.  It uses a very simple marinade with just 3 ingredients and the great thing too is that you can marinate overnight saving time.  The marinated Chicken is roasted with baby peppers and a fresh lemon.  The peppers add a little sweetness to the dish and lemon and Chicken are so great together. 

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As always you can adjust ingredients to suit your tastes, we don’t particularly like Fennel so left it out of the salad.

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Quinoa is a particular favourite of mine, not technically a grain but a seed, it is amazingly high in protein, a complete protein which means it contains all 9 essential amino acids, so much power packed into this tiny seed!    

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The heat from the Harissa and coolness of the Quinoa salad compliment each other really well.  The Pomegranate adds a lovely crunch, a refreshing addition.

 This is a perfect lunch recipe especially as the weather has been so mild and warm here, the sun is still gracing us with its favours, the heavier, warmer Autumn foods can wait a while. 

Pop over and find the recipe here.

 

Quick Nutritional Info:

Pomegranates:  Vitamin C, K, Iron, Folic Acid, Fibre.
Peppers: Vitamin A, C, K, B1, B3, B6, Folic Acid, Magnesium, Copper, Fibre, Potassium and Manganese.

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Blueberry and Lemon Friands

 

Blueberry and Lemon Friands.  I made ice-cream the other day, the traditional way with double cream, milk and egg yolks.   And with 3 egg whites languishing in the fridge I thought I would make some Blueberry and Lemon Friands to use them up.  I have a growing list of recipes that use either only egg yolks or only egg whites  so that I can marry up recipes without wasting one or the other.  I do  have a very old recipe that uses 6 egg whites but as I only had 3  (& didn’t want to just halve the other recipe) I decided to make these from the BBC Good Food website where you can find the recipe.  I did reduce the icing sugar from 125g to 100g, I feel most recipes use too much sugar so always tweak it!

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Ingredients

friandingredients

So, what is a Friand exactly?  They originated in France and are popular in Australia (where my original recipe comes from).  They are small, light as a feather, bite-sized cakes that are made with egg whites and ground almonds which are high in protein.  You can use whatever fruit you please, but the smaller, softer fruits like Blueberry and Raspberry are the most suitable for these cakes.  The fruit is just pressed into the batter before baking.  You know I’m not keen on sugary cakes especially for tiny teeth but these are mini morsels of delight and ideal for a little one’s lunchbox or a tea-time treat.   The batter makes around 18 Friands so plenty to go around, they can also be frozen.

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Usually you would bake Friands in a Friand Tin to give them their signature oval shape, I am using a mini muffin tin which is the nearest I could get to it.  I have searched high and low for a Friand Tin without success.  If any of my readers know where to get one in the UK or even further afield, do let me know!

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Pure Fruit Lollies

Pure Fruit Lollies – with the fabulous, but blisteringly hot weather lately and more promised, we’ve been eating lots of cooling foods and probably way too many clotted cream ice-creams at the beach.  There is something about the beach and ice-cream that is hard to resist!

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Method:

Making lollies is so very easy, no added extras just soft fruit (a great way to use up soft and squishy raspberries) in a blender (or mashed with a fork) as fine or chunky as you like, then popped into lolly moulds and frozen.  I used the Annabel Karmel mini ice lolly set, ideal for small hands to hold. You can sieve any fruits with pips for babies and add water to the fruit puree for a softer lolly,  we like them without as they don’t melt as fast, but you could also juice harder fruits and add instead of water, the combinations are endless!

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These pure fruit lollies an excellent way of getting fresh fruit into a small child without them getting wise to the fact that it’s good for them and they taste delicious and fresh too.