Race for Life: Vegetarian pre-event dinner party recipe

 

STARTER: MINESTRONE SOUP

  • 5 mins to prepare.70 mins to cook.
  • Serves 4

Ingredients

  • 2 tsp of olive oil
  • 1 onion
  • 2 garlic cloves, roughly chopped
  • 2 carrots, peeled & diced
  • 2 stalks of celery, diced
  • 2 medium courgettes, diced
  • 1 large tin of chopped tomatoes
  • 1 tbsp of basil, fresh
  • Freshly ground black pepper
  • 1 large tin of cannellini beans, drained & rinsed
  • 1/4 green cabbage, chopped
  • 1 tbsp of Parmesan cheese

Each serving contains

  • Calories 180 9%
  • Sugar 10g 11%
  • Fat 5 g 7%
  • Saturates 1.5g 6%
  • Salt 0.6g 10%

of your guideline daily amount

Method

1. Heat the oil in a large saucepan over a medium heat. Add the chopped onion and garlic and gently fry, without browning, for 2-3 minutes. Add the carrots, celery and courgettes and cook for a further 4-5 minutes.

2. Stir in the tomatoes. Fill the tomato can with water twice and mix into the vegetables along with the chopped basil. Season with black pepper and allow the soup to simmer gently for 30 minutes.

3. Add the drained cannellini beans and the chopped cabbage, and simmer gently for a further 30 minutes.

4. Sprinkle with grated Parmesan before serving.


MAIN: PASTA PEPPERONATA

  • 5 mins to prepare.30 mins to cook.
  • Serves 4

Ingredients

  • 4 red peppers
  • 2 red onions
  • 8 tomatoes
  • 2 cloves of garlic
  • 1 tbsp of olive oil
  • 1 tbsp of red wine vinegar
  • 2 tbsp of fresh parsley
  • 2 tbsp of red wine
  • 200g of pasta, such as rigatoni or penne
  • 100g of parmesan
  • 2 tbsps of chopped flat leaf parsley
  • A pinch of black pepper

Each serving contains

  • Calories 378 19%
  • Sugar 16.2g 18%
  • Fat 11.2g 16%
  • Saturates 3.9g 16%
  • Salt 0.3g 5%

of your guideline daily amount

Method

1. Prepare the vegetables by deseeding and slicing the peppers, thinly slicing the garlic and onion and chopping the tomatoes.

2. Over a medium heat, heat the olive oil in a non-stick pan and then add the peppers. Cover and cook the peppers for about 15 minutes until soft.

3. Next add the onion and garlic, cover and cook for another 10 minutes, until the onions are soft.

4. As the onions and peppers cook, boil your pasta following the packet instructions, omitting any salt or oil.

5. Finally add the chopped tomato and red wine vinegar to the peppers and heat through.

6. Drain the pasta, leaving just a little cooking water aside.

7. Add the peperonata sauce to a plate and add a little of the pasta cooking water. Next add the pasta and coat with the sauce.

7. Before serving, add the flat leaf parsley and sprinkle with parmesan.


DESSERT: BUCKWHEAT BERRY PANCAKES

  • 35 mins to prepare.10 mins to cook.
  • Serves 4

Ingredients

  • 275ml of skimmed milk
  • 1 free-range egg
  • A pinch of salt
  • 1 tsp vegetable oil
  • 55g of wholewheat flour
  • 55g of buckwheat flour
  • Cooking spray
  • 80ml of 0% fat Greek yogHurt
  • 200g of mixed berries

Each serving contains

  • Calories 168 8%
  • Sugar 8.4g 9%
  • Fat 4g 6%
  • Saturates 1g 4%
  • Salt 0.4g 7%

of your guideline daily amount

Method

1. Place the milk, egg, salt and oil into a large bowl and mix well.

2. Sift the wholewheat and buckwheat flour.

3. Add the flour to the milk mixture gradually, stirring constantly until a smooth batter is formed. Allow the batter to rest for thirty minutes prior to cooking.

4. Spray pan with cooking spray and heat, pour in an eighth of the mixture and cook for 1-2 minutes on each side, or until golden on each side.

5. Remove from the pan and place between sheets of baking paper. Keep warm while repeating the process with the remaining mixture to create eight pancakes.

6. To serve, place a pancake onto a warm plate, add a spoon of 0% fat Greek yoghurt and 20g of mixed berries.

Start a diet plan at tescodiets.com

Thanks to tescodiets.com who have provided this article.