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Mediterranean Diet Recipes – Kerryann’s Chilli Con Veggie

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Mediterranean Diet Recipes

We continue with my mediterranean diet recipes. Today recipe is another classic from Kerryann Dunlop. It is a veggie chilli and I have made this and it is delicious as usual. Who needs all this fatty food when this tastes so good.

 

 

Ingredients

  • 2 medium onions
  • 4 cloves of garlic
  • 1 medium leek
  • 1 long fresh red chilli
  • 2 tablespoons olive oil
  • 2 tablespoons ground cumin
  • 2 tablespoons ground coriander
  • 2 tablespoons smoked paprika
  • ½ a cinnamon stick , or 1 teaspoon ground cinnamon
  • 2 tablespoons dried oregano
  • 1 whole nutmeg , for grating
  • 2 tablespoons tomato purée
  • 250 g dried green lentils
  • 250 g dried red lentils
  • 2 x 400 g tins of red kidney beans
  • 2 x 400 g tins of black beans
  • 2 x 400 g tins of chopped tomatoes
  • 1.2 litres organic vegetable stock
Method
  1. Peel and finely chop the onions and garlic, then trim and finely chop the leek and chilli (I leave the seeds in, but deseed if you prefer), and place into your largest, heavy-based pan over a medium heat with the oil. Fry for about 5 minutes, or until softened.
  2. Add the spices, dried herbs and a good grating of nutmeg, then fry for 2 minutes – if it’s a little dry at this point, simply add a splash of water to help it out. Stir in the tomato purée and cook for a further 2 minutes.
  3. Stir in the lentils. Drain, rinse and stir in the beans, followed by the chopped tomatoes and the stock (I try to use homemade stock, but if you’ve only got stock cubes, that’s fine too).
  4. Bring it all to the boil, then reduce to a low heat and let it bubble away for at least 1 hour, or until thickened and reduced, stirring every 15 to 20 minutes, then season to how you like it.
  5. I like this with rice or on a jacket potato, scattered with coriander leaves and with lime wedges and a dollop of soured cream on the side.

Just follow the video and pause at each stage, that is how I learned to cook.

I would like to thank Kerryann for this recipe and you can get this and more in her book.

If you make this recipe, leave a comment below and let me know what you thought and how it went.

Frank

Mediterranean Diet Recipes – Roasted Vegetable Frittata

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As I said in my last post I learned to cook from scratch when I was attempting to lose weight. Over the coming weeks I will be listing the Meditterranean diet recipes that I discovered on my journey. I will add a video to each post and the recipe so you can try it yourself. These are all very tasty dishes and healthy too.

The lady below was one of the first I encountered on my search for healthy recipes and she taught me how to make my first omelette. I have added a video of three ideas for omelettes at the bottom.

I soon mastered them and delicious they were too. The next step on from the omelette is the frittata of course. I have now become a bit of a master at these too and the family love them. Today we are going to look at the Roasted Vegetable Frittata. Delish.

The lady in question is Dani Spies from the Clean and Delicious website.

Roasted Vegetable Frittata

 

 

 

Calories: 432kcal

INGREDIENTS

  • 1 red onion chopped
  • 2 bell peppers chopped (one red, one orange)
  • 1 yellow bell pepper chopped
  • 1 small zucchini chopped
  • 2 cloves crushed garlic
  • 1 tablespoon avocado oil
  • kosher salt and black pepper
  • 12 pastured eggs
  • 1/4 cup organic whole milk
  • 2 ounces goat cheese
  • 1/4 cup sliced scallions

INSTRUCTIONS

  • Pre-heat oven to 425 degrees Fahrenheit.
  • Grease a 913 baking pan with butter, coconut oil or cooking spray.
  • Place chopped onion, peppers, zucchini, garlic in a large bowl. Drizzle with avocado oil and season with salt and pepper. Toss everything together and transfer the veggies onto a rimmed baking sheet. Bake for 30 minutes, flipping the vegetables half way through.
  • Remove veggies from the oven and allow to cool. Reduce cooking temperature to 350 degrees farenheit.
  • Meanwhile, in a large bowl, whisk together eggs, milk, salt and pepper.
  • Add cooled veggies to the egg mixture and transfer into prepared pan and top with dots of goats cheese and sliced scallions.
  • Pop in the oven and bake for 30 minutes or until the eggs have puffed up and are set through the center. Serve and enjoy!

NUTRITION

Calories: 432kcal | Carbohydrates: 34g | Protein: 16g | Fat: 27g | Saturated Fat: 10g | Cholesterol: 26mg | Sodium: 226mg | Potassium: 915mg | Fiber: 8g | Sugar: 15g | Vitamin A: 8275IU | Vitamin C: 532.3mg | Calcium: 145mg | Iron: 2.9mg

3 Easy Omelette Ideas

 

 

Happy cooking and you can do this weight loss thing. I have faith in you.

Mediterranean Diet Recipes – Hidden Veg Pasta Sauce

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In today’s Mediterranean diet recipe I will introduce you to another lady who has helped to teach me how to cook.

Her name is Kerryann Dunlop, I bring you her hidden veg pasta sauce recipe. I will list the ingredients below the video. I have made this and it is was as usual delicious.

 

Ingredients

Leeks
Carrots
Celery
Courgettes
Aubergines(Zuccini)
Onions
Garlic
Mushrooms
Vegetable Stock Cube
Tomato Puree
Passata
Oregano
Pasta
Parmesan

Learn how to cook this recipe in the video above, the way I did it was watch the video through, then replay it and pause at each stage of the process. I found this was an easy way to learn.

I hope you enjoy making and eating this recipe, I know I did and the children will too, not realising how many vegetables they are eating. Sneaky.

If you make this recipe, leave a comment below and let me know what you thought. It will be great to hear from you.

Frank