Veggie Sausage Pesto Pasta

I am very excited to have teamed up with Meatless Farm during World Meat Free Week as part of their campaign aimed at encouraging UK households to switch to one more plant-based meal per week in order to benefit the planet.

 According to new scientific data analysed by environmental scientist Joseph Poore, if everyone in the UK switched just one more red meat meal to a plant-based meal per week, it would cut the UK’s greenhouse gas emissions by 50 million tonnes – the equivalent of taking 16 million cars off the road – resulting in up to an 8.4 percent reduction in the UK’s total carbon emissions.

This healthy, easy option is a delicious way to enjoy plant-based protein!

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Ingredients (serves 2)

✔️4 @meatlessfarm sausages

✔️160g uncooked pasta (I used green pea fusilli)

✔️50g grated cheese (vegan)

✔️160g green peas

✔️160g broccoli

✔️4 tbsp veggie green pesto

✔️1/2 red chilli

✔️Olive oil

Method

Fry the sausages in olive oil over a medium heat for 8-10 minutes, turning them often until cooked. You can add the green veggies into this pan too and fry for a few extra minutes. Boil the pasta for 10 minutes until soft, then drain and rinse. Split the cooked pasta between 2 bowls and add 2 tbsp of the pesto to each bowl and stir in well. Cut the sausages into chunks and split with the veg across the two bowls. Top both with grated cheese and some chilli (if you like it hot!) and ENJOY!

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You can find Meatless Farm products at @sainsburys @morrisons @coopuk @boothscountry and @thevegankindsupermarket stores nationwide and make sure you check out @meatlessfarm on instagram!

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Lunch time meal prep

Need to prep your lunch? Can’t think of something quick, easy and deliciously nutritious? I got you covered!

To get the most out of a lunch box, I like to make sure its well balanced and contains carbs, protein, essential fats and veggies! And of course tastes delicious! I always get messages on Instagram asking for on the go lunch ideas and whilst I have many recipes, I thought it would be helpful to put them all in one place! So below are my top 5 lunch box recipes to help get you through the week… (I recommend making

Herb tofu with mixed grains, wheat berries & greens

Simply steam the veg and add the tofu and grains cold, ready to heat up at work!

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Veggie box

This one is super easy to cook and then reheat at work but you can also eat it cold and on the go!

Ingredients: 125g cooked quinoa, 3 beetroot falafels, 100g cooked black beans, 80g steamed asparagus

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Bean & Lentil stew

This can be made in batches to freeze in lunch boxes too!

  • BEAN & LENTIL STEW (serves 3-4)
  • 1 x 400g tin of Black beans, drained
  • 1 x 400g tinned chickpeas, drained
  • 2 cloves Garlic, finely chopped
  • 200g Green lentils, dry
  • 1 medium onion, chopped
  • 1 x 400g tinned Tomatoes
  •  400ml Vegetable broth
  • 1 tbsp Chili powder
  • 1 1/2 tsp paprika
  • 1 red pepper, chopped
  • 1 tbsp Olive oil
  • Salt and pepper to taste ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

    1. In large pot add vegetable broth and lentils.
    2. Bring to a boil, then reduce heat to med-low and simmer for 20 minutes.
    3. While lentils are cooking, in a large pan add olive oil, onion, red pepper, and garlic.
    4. Saute 5-6 minutes until softened.
    5. When lentils have simmered for 20 minutes, add the mix from the pan and remainder of ingredients to lentils pot.
    6. Simmer the stew for 40 minutes, stirring occasionally.
    7. Do occasional taste tests and add more or less spice to your liking. Add to your lunch boxes!
    8. Serving mine with freekah – Enjoy!

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Plant based box

  • 125g mixed brown rice and quinoa (cooked)
  • 100g black beans, cooked
  • 100g chickpeas, cooked,
  • 160g mixed greens
  • 3 tbsp tomato and basil pasta sauce – I use one straight from the jar!

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Buddha bowl style

Here it is pretty simple – you choose a grain, a protein and some veggies! For this bowl you will need a mix of brown rice and lentils (around 125g in total – cooked), 30-40g of grilled halloumi, 4 veggie falafels, spinach leaves and steamed broccoli. Bang it in a lunchbox and you’re good to go!

 

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My Vegetable pasta recipe is also a great one to box up and enjoy hot or cold!

To keep up with new recipes, make sure you follow me @sophieshealthykitchen

Vegan Meatballs

You guys know I am all about easy recipes and this one is no exception! If you’re looking for a meat free alternative to meatballs, then look no further! These 6 ingredients bites can go in a stir fry, with spaghetti or even taken on the go as little snacks!

Vegan meatballs (makes 12-16 meatballs)

  • 1 can of lentils, drained (about 220g or 1 cup of lentils)
  • 2-3 tbsp of fresh basil and parsley, chopped
  • 1 small onion (75g of onion), peeled and roughly chopped
  • 1 flax seed egg (1tbsp flax seed + 3 tbsp water)
  • 2 cloves of garlic, crushed
  • 1/4 cup (15g) nutritional yeast
  • 2 tbsp (15g) ground almonds
  • Salt and pepper, to taste

Method

  • Preheat your oven to 180 degrees celsius and line a baking tray with baking paper.
  • In a food processor, pulse the onions until broken down, then add the garlic and lentils, pulsing until the lentils are broken up too.
  • Add in all of your remaining ingredients, mixing until combined.
  • If you mix is too wet, add a little extra ground almonds, so it’s just firm enough to pick up with your fingertips. The mix will be very moist, however, this is how you want it!
  • Roll the mix into balls, placing each of the balls onto your prepared baking tray.
  • Bake for 30 minutes or until the outsides look golden and crunchy. (They’ll firm up when they cool).
  • Optional: Fry them up in a little olive oil like I do – it makes them extra crispy!
  • ENJOY!!

 

You can see more of my sweet and savoury recipes that are uploaded daily to my instagram page!

Vegetable Casserole

Growing up, my Mum would always make these incredible casserole dishes that she would ‘pack full of goodness’! I was a very fussy eater growing up but I could always reply on my Mum’s heart casserole dish to help with my veggie intake! Now, I have decided to create my own recipe (inspired by hers of course) and share with you my signature veggie casserole! Carbs, protein, essentials fats, plenty of micronutrients – all packed into one dish!

As a little bit of nutrition information to go along with this recipe, I have listed some of the ingredients below with a bit about their nutritional value…

Butter beans – Good source of protein, dietary fibre, copper and manganese. They also contain folate, phosphorus, protein, potassium, vitamin B1, iron, magnesium and vitamin B6.

Chickpeas – Chickpeas also provide a variety of vitamins and minerals, as well as a good amount of fibre, protein and iron.

Lentils –  Good source of folate, fibre, copper, phosphorus and manganese. Additionally they are a good source of iron, protein, vitamin B1, zinc, potassium and vitamin B6.

Onions – Onions are a natural source of the prebiotic inulin, which helps your body produce colon-protecting butyrate.

You’ll love this filling meal!

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INGREDIENTS (Serves 4)

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 80g celeriac, chopped into small cubes
  • 6 cloves of garlic, minced
  • 2 tsp paprika
  • 1/4 tsp cayenne pepper
  • 1 x 400g tinned tomatoes
  • 250ml vegetable broth
  • 1 x 400g can chickpeas, rinsed and drained
  • 1 x 400g can butter beans, rinsed and drained
  • 1 large sweet potato cut into chunks
  • 2 large parsnips cut into chunks
  • 2 large carrots, chopped
  • 400g green lentils, rinsed well
  • 1/2 teaspoon salt
  • Freshly ground black pepper
  • Optional: a few basil leaves, chopped

METHOD

  1. Pre heat the oven to 160 degrees celsius.
  2. Heat the oil in a large casserole dish over medium-high heat. Add the onion and garlic. Cook a few minutes or until the onion becomes softened.
  3. Next stir in the paprika and cayenne pepper – cook for 30 seconds to a minute until spices are fragrant. Add the tinned tomatoes, broth, butter beans, chickpeas, celeriac, lentils, carrots, parsnips and sweet potato and salt & pepper. Bring to a boil, then cover, reduce heat to low and simmer for about 20 minutes.
  4. Remove from the heat and cook in the oven for 30-40 minutes.

Enjoy!

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Miso Tofu Stir Fry

The perfect go-to recipe when you’re in need of something quick and nutritious! Miso may be the most delicious ingredients you can add to your food (in my opinion anyway)!

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INGREDIENTS

  • 100g firm tofu (cut into cubes)
  • 100g tinned black beans
  • 80g broccoli (cut into small florets)
  • 100g wheat berries mixed grains (or any mixed grains of your choice)
  • 1 tsp of Brown miso paste (mixed with 1 tbsp of water)
  • 1 tbsp olive oil

METHOD (serves 1)

  1. Heat the olive oil in a saucepan over a medium – high heat. Add the cubed tofu and allow to cook for a few minutes before turning over until it starts to turn golden.
  2. Add the black beans and the broccoli. Then stir in the miso paste mixture.
  3. Heat the grains in a bowl (I used the microwave but you can also heat in the pan).
  4. Remove the pan from the heat and serve up in a bowl with the grains.
  5. ENJOY!

 

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Tofu teriyaki stir fry

This is one of my FAVOURITE dishes! We all have our go to dishes – the ones we make when we get in from work and don’t want to spend ages in the kitchen… Mine, is a stir fry! A teriyaki one to be more precise and as requested, and if you are someone that loves making everything from scratch – I am also sharing my teriyaki sauce recipe.
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Ingredients for teriyaki sauce (Makes 8 servings of sauce))
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120 ml soy sauce
2 tbsp honey
2 tbsp sesame oil
2 tbsp brown sugar
2 tbsp sesame seeds (optional)
2 cloves minced garlic
1 (2cm) piece fresh ginger, grated
4 tbsp cold water
1 tbsp cornflour
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🥄Stir soy sauce, honey, sesame oil, brown sugar, sesame seeds, garlic and ginger together in a small saucepan over medium-high heat.
Whisk cornflour into water in a bowl; add to soy sauce mixture. Cook sauce, stirring regularly, until thickened, about 5 to 7 minutes.

Ingredients for stir fry (serves 2 people)

  • 200g tinned chickpeas (drained and rinsed)
  • 200g firm tofu (cut into cubes)
  • 160g broccoli (cut into small florets)
  • 120g asparagus
  • 100g green peas
  • 250g quinoa (I use the microwaveable packs)
  • 1 tbsp olive oil

Method

  1. Heat the olive oil in a pan over a medium – heat.
  2. Add the tofu and cook for 2-3 minutes. Add the chickpeas, broccoli, asparagus and peas, moving around the pan every so often for 5 minutes. Add the teriyaki sauce and turn to a low heat for a few more minutes.
  3. Serve the quinoa in a bowl and transfer the stir fry from the heat to the bowl of quinoa. Enjoy!

 

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Sweet potato and black bean veggie burger

Hey guys! I am back with a new recipe and this time I have teamed up with my bestie, and fellow nutrition professional Bari Stricoff to give you a delicious veggie burger recipe. We always find veggie burgers are a great way to pack in a variety of different ingredients, as we know the more variety we have in our diets, the happier our gut health is which means the better our bodies are functioning.

What’s also great about this recipe is you can make up a large batch, freeze them, and use them to include in your meal prep for the week. We carefully picked ingredients that meant they’re high in protein, complex carbs and of course veggies!

What’s also great about this recipe is you can make up a large batch, freeze them, and use them to include in your meal prep for the week.

So what did we add in our veggie burgers and why did we add it?

Sweet potato– A great source of fibre that contributes to digestive health. They are also high in Vitamin A, B5, B6, thiamine, riboflavin, niacin and beta-carotene.

Quinoa- 1 cup contains more than 8 grams of protein and includes all nine of the essential amino acids that our body needs for growth and repair. Quinoa is great of either lunch or dinner, and is flavoursome mixed with different herbs or spices and vegetables

Black beans- As well as being a great source of plant based protein, black beans are also a good source of phosphorous, calcium, iron, magnesium, copper, and zinc- all of which contribute to maintaining bone health.

Ingredients (Makes 4 large veggie burgers or 8 small ones)

  • 1 can black beans, rinsed and drained
  • 2 large sweet potatoes, cooked
  • 1 cup quinoa, uncooked
  • 1 cup oats (rolled oats)
  • 2 eggs (regular or flaxseed eggs…. we used one of each!)
  • 2 TBS nutritional yeast (optional)
  • 3 TBS spicy and smoky spice blend (mix of cumin, onion powder, turmeric, chili powder, salt, pepper, coriander and cayenne pepper)
  • 1 cup chopped coriander (aka cilantro)
  • 1 TBS garlic powder

Method:

  • Preheat the oven to 180C
  • Make quinoa per pack instructions. For extra flavour, cook with either vegetable or chicken stock!
  • Rinse and drain the can of black beans. Place half in the food processor and hold half for later
  • Mix together ½ can of beans, 2 large sweet potatoes, eggs, nutritional yeast, herbs and spices
  • Move mixture to a large bowl and add remaining beans, oats, and quinoa until batter is thick
  • Place batter in the refrigerator for 1 hour for batter to set
  • You may cook these on the stove top if you wish. I recommend placing burgers on parchment paper and bake for 20-30 minutes, flipping half way through!

We paired our black bean and sweet potato burgers with a large green leafy salad as a great source of plant based protein! It’s important to incorporate plant proteins into your diet because they offer a wide variety of other nutrients compared to animal proteins (i.e. FIBRE). Plant based protein is also sustainable and as mentioned before, dietary variety is key to a healthy gut microbiome!

As we approach the holiday season, it’s a great idea to keep some meal prepped items in your freezer to have at your disposal. This is a great way to spice up your leftovers or have when you’re too busy to cook something from scratch. Being prepared during busy times is key to maintaining overall health and continuing to feed your body with nutritious and delicious choices.

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Vegetable pasta bake

Hello there! So I am still making my way through my favourite lunch/ dinner recipes that I have been developing, to upload them here on my website! As you’ve probably noticed, I originally started this site documenting my breads, cakes and breakfast recipes and now I want to share more of a variety of recipes with you all! You can find these on my recipes page.

I am sharing today my favourite pasta bake recipe that is suitable for vegetarians. If you happen to be vegan, you can always switch the mozzarella cheese for a vegan cheese. I love this recipe because it is filling, nourishing and provides a great balance of carbs, protein, fats and veggies. My inspiration for this dish came from my Mum, who used to make and bake the biggest pasta bakes (as I come from quite a big family), and she’d just pack in so much goodness!

The pasta I have chosen to do this with is naturally high in protein (you can also choose different pastas to suit your preference for this dish) and I have added black beans for some plant based protein, broccoli as it is my favourite vegetable, and cheese because, well it’s delicious AND a great source of calcium!

Ingredients (serves 2)

Method

  • Preheat the oven to 180 degrees celsius. You will need a large dish to hold the pasta that is appropriate to put in the oven.
  • Boil the pasta for 6-7 minutes and stir often to prevent it from burning or sticking at the bottom.
  • Whilst the pasta is boiling, you can cut the mozzarella into small slices and set aside.
  • You can then cut the broccoli into smaller florets and boil with the peas for 2-3 minutes.
  • Drain the pasta and rinse under cold water. Pour the pasta into your pasta dish and stir in the tomato sauce.
  • Drain the black beans and rinse with water. Do the same with the chickpeas. Then add these to the pasta dish. Add the boiled broccoli and peas and add in the prepared mozzarella.
  • Bake the dish in the oven for 15-20 minutes. This can depend on how crispy you want the top of the pasta (I like mine crispy). Remove the dish from the oven and serve up instantly. You can also save this and take it to work the next day… Allow it cool and keep in an airtight container (store in fridge until ready to eat).
  • Enjoy!

Keep up to date with my latest lunch and dinner recipes by following my instagram page.

 

 

 

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Chickpeas & edamame spaghetti

Now I know a lot of my Recipes page is taken up with my healthy sweet bakes but I have promised to start sharing more of my lunch and dinner recipes so that is what I am doing- you can find all these on my recipes page! I have recently been trying out different pasta dishes because we all need carbs for energy and you can get so creative with pastas! Today I am sharing an edamame spaghetti which is amazingly high in protein and tastes so satisfying. I have paired it with lots of veggies and my famous chickpea recipe that I will document here along with some awesome health benefits…

Health benefits of chickpeas

  • Chickpeas are high in fibre and are good for your digestive health.
  • They help at controlling blood sugar levels. Chickpeas are known as what is referred to as ‘complex carbohydrates’ which are slowly released and digested by the body in a way that it does not cause ‘spikes’ in our blood sugar. These spikes are what lead to sugar cravings.
  • Chickpeas provide great nutritional value (particularly for those who have chosen a vegan or vegetarian lifestyle), boasting high levels of B vitamins, zinc, phosphorus, iron and folate. Folate is essential for the body effectively producing new cells that play a role in copying and synthesising DNA.
  • It is important for vegans and vegetarians to be mindful of adding enough protein to their diet, as cutting out animal products could lead to a lack of protein in the diet. Chickpeas are a great plant based protein option.

Ingredients

  • 50g uncooked Liberto edamame spaghetti
  • 3/4 of a cup of chickpeas
  • 2 tablespoons of olive oil
  • 1 teaspoon of paprika
  • 1 teaspoon of cayenne pepper
  • 1 teaspoon of cumin
  • A pinch of salt
  • A sprinkle of black pepper
  • 1/4 of cup of green peas
  • 1/2 a cup of broccoli
  • 1 medium carrot

Note: I usually cook more chickpeas than needed as I save them to snack on the next day!

Method

  • Drain the chickpeas from water and dry with a clean tea towel or a piece of kitchen roll.
  • Put the chickpeas in a bowl, and add 1 tablespoon of olive oil as well as the paprika, cumin, cayenne pepper, salt and black pepper, and use a spoon or your hand to cover the chickpeas with the spices.
  • Heat a non-stick pan over a medium-high heat and add 1 tablespoon of olive oil to the pan. Add the bowl of season chickpeas, stirring them with a wooden spoon over so often so they do not burn.
  • Prepare your vegetables, cutting your broccoli into florets and dicing your carrot.
  • Boil your spaghetti and your veg separately. The edamame spaghetti will only need boiling for 3 minutes- the veg a little long depending on how boiled you like it.
  • Drain the spaghetti and the vegetables. (Remember to keep turning the chickpeas).
  • The chickpeas will take around 15 minutes to become a golden brown colour.
  • Remove them from the pan and serve with the spaghetti and vegetables in a bowl.
  • You may want to add sauce to your dish this is optional!

Enjoy! x