5 recipes to incorporate vegetables into your meals!

By Phoebe Si-En Thong : final year Nutrition and Dietetic student

Reviewed by Rebecca Greco, Accredited Practising Dietitian, MND, B.HlthSci (1A)

1. Vegetable fritters

Serves 4

1 carrot (grated)
1 potato (grated)
2 zucchini (grated)
2 eggs (beaten)
1 tablespoon self-raising flour
1 tablespoon parsley (finely chopped)
1⁄2 teaspoon nutmeg
pepper (to taste)
2 teaspoon olive oil

1. Mix carrot, potato, zucchini, eggs, flour, parsley, nutmeg and pepper in a bowl.
2. Heat one teaspoon of oil in a non stick frypan and add spoonfuls of mixture to the pan.
3. Flatten mixture slightly and cook for 4-5 minutes on each side or until golden brown.
4. Drain on absorbent paper, set aside and keep warm.
5. Heat remaining oil and repeat with remaining mixture.

Recipe adapted from Tryfor5.org.au

2. Homemade vegetable soup

Serves 6

2 tbsp extra virgin olive oil
1 large onion, diced
3 cloves garlic, minced
3 medium carrots, diced
3 stalks celery, diced
2 medium potatoes, peeled and diced
4 cups vegetable broth + 1 cup water
2–15oz can diced tomatoes
1 cup corn
1/4 cup parsley, chopped
1 1/2 tsp salt
Freshly ground black pepper

1. Heat oil in a large dutch oven over medium-low heat. Once hot, add onion, garlic and a teaspoon of salt and cook about 8 minutes. Add carrots, celery, potatoes and cook for 5 more minutes, stirring often.
2. Add broth, water, tomatoes, corn and several grinds of pepper. Bring to a boil and then reduce the heat to low and simmer, covered until the vegetables are tender, about 35 minutes.
3. Remove from heat and stir in parsley. Season to taste with salt and pepper. Serve hot with crusty bread

Recipe adapted from hummusapien.com

3. Vegetable pasta bake

Serves 8

500g penne
1 zucchini, trimmed, diced
1 carrot, peeled, diced
150g green beans, trimmed, cut into 2cm lengths
250g button mushrooms, sliced
1 red capsicum, diced
737g bottle tomato pasta sauce
3 cups grated cheddar cheese

1. Preheat oven to 200°C. Grease a 6cm-deep, 28cm x 35cm (base) baking dish. Cook pasta in a large saucepan of boiling salted water, following packet directions, until just tender.
2. Add zucchini, carrot and green beans in a large, microwave-safe bowl. Microwave on HIGH (100%) for 4 to 5 minutes or until carrot is tender. Add mushrooms, capsicum and bacon. Stir to combine.
3. Drain pasta and return to the saucepan. Add vegetable mixture and pasta sauce. Stir to coat. Spoon into prepared baking dish. Sprinkle with cheese. Bake for 20 to 25 minutes or until golden. Serve.

Recipe adapted from taste.com.au

4. Green smoothie

Serves 1

1 medium banana (previously peeled, frozen and quartered)
1/2 cup mixed frozen berries
1 heaping Tbs peanut butter
1/2 – 3/4 cup milk
2 cups fresh spinach

1. Place all ingredients in a blender and blend until creamy, adding more milk or frozen berries (or bananas) to thin/thicken, respectively. Serve immediately or freeze to enjoy later. Although it is best when fresh.

Recipe adapted from minimalistbaker.com

5. Healthy cauliflower and cheese

Serves 4

1/2 head cauliflower, cut into florets
1 head broccoli, cut into florets
1/3 cup water
2 tbs plain flour
2 cups low-fat milk
pepper, to taste
1/2 cup reduced-fat cheese

1. Preheat the oven to 180°C.
2. Place cauliflower, broccoli florets and water into a microwave safe and ovenproof dish. Microwave on HIGH (100%) for 5 minutes. Carefully drain off the water and set aside.
3. Put flour into a tall microwave safe jug. Add 2 tablespoons of milk and whisk to a smooth paste with no lumps.
4. Season with pepper. Add the remainder of the milk and stir.
5. Microwave the milk mixture on HIGH (100%) for 1 minute. Stir. Heat again for 1 minute and stir. If needed, heat again for 30 seconds intervals and stir until thick and creamy.
6. Add grated cheese and stir until melted through.
7. Top cauliflower and broccoli with cheese sauce.
8. Bake in oven for 15 minutes or serve immediately.

Recipe adapted from livelighter.com

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