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30 MINUTES VEGETARIAN DISH

#quickmeal #vegetarian #food #healthlyeating #familymeals #busymums #easymeals



You know sometimes on those days that you don’t fancy any meat…..

I didn’t want it to take long as the children were getting a little hungry and I know, you know, if you’re a mum, you know what time it is when our children are ready for dinner. Loool.


I decided to randomly pick foods that would not take too long and foods that would give us a nice amount of healthy carbs, protein and fats. I fancied something slightly different, whether it be the way in which I cooked the food or seasoning, which were not my normal choices.


You can add more to it if you like, by putting more in the salsa, more avocado, more tomatoes, some rocket….whatever floats your boat!


You know what?.......This meal was actually really filling and lasted for 2 days, which as the time of preparing it, I didn’t think it would be that much until I put everything inside the pot.

I have created this meal which can be used for lunch and dinner.

Many children and adults enjoy eating mashed potatoes. I remember as a child eating bangers and mash, with baked beans sometimes for breakfast or an early lunch.


I have to disguise the aubergines as I know that some of my children don’t really like the texture when it is cooked this way alone, so disguising it with other foods works well as it's mixed with different textures.


Start by cutting off the sides and then as close as you can to the bottom part of the squash with the seeds in, so you end up with the seedless top half. Roughly cut so that it doesn’t take too long to cook and place in pot of boiling water with the salt.



Dice the wild caught salmon into cubes and season.



Place green long beans in a separate pan to cook. Cut the aubergines in cubes. Slice the 2 spring onions. Ocne the water has evaporated from the pan with the green beans, add in the olive oil and the diced aubergines.

Drain and wash the 2 tins of beans and add to the pan. Add the seasoning and mix it all together, then leave to cook for about 10 minutes.


Drain the squash and cover it until the food is nearly ready.



Once you see that aubergines have softened and the beans have changed colour, now add the seasoned cube salmon pieces to the pan by pushing the food to one side creating space for the salmon.

Leave it for and few minutes to brown on the that side. After mix just the salmon again to cook for a couple of minutes the other side before mixing all the food together.



Squash the squash with a fork or a potato masher which I like using because it pushes the mash through the small holes helping it to soften. Add salt, pepper and the butter to squash.


All done. Good to go!


What I love when cooking are those when there is food left over and I can turn it into a whole new dish. Adding many different foods to it to have it for breakfast, lunch or dinner. Sometimes the left overs are light and not too heavy which i can eat in a wrap or in an omlette.


Prep & Cook: 30 minutes Serves: 6 with left overs for a new meal

Level: Easy


INGREDIENTS:


  • 2 large Squash

  • 2 tins of 5 five beans salad (mixed beans)

  • 3 purple aubergins

  • 2 spring onions

  • 250g long peas

  • Wild caught Salmon

Seasoning:

For salmon

  • 2tsp Harissa

  • 1tsp Mixed Herbs

  • 2tsp Dark Soya Source

For Vegetables

  • 2tsp Harissa

  • 2tsp Mixed Herbs

  • 2tsp Dark Soya Source

  • 2tsp salt or to taste

  • 2 tsp ground black pepper or to taste

Sweet squash

  • 1/2 tsp Ginger

  • 1/2tsp Grated Black Pepper

  • 1/2 tsp Cinnamon



METHOD:

1. Start by cutting off the sides and then as close as you can to the bottom part of the squash with the seeds in, so you end up with the seedless top half. Roughly cut so that it doesn’t take too long to cook and place in pot of boiling water with the salt.

2. Dice the wild caught salmon into cubes and season.

3. Place green long beans in a separate pan to cook.

4. Cut the aubergines in cubes.

5. Slice the 2 spring onions.

6. One the water has evaporated from the pan with the green beans, add in the olive oil and the diced aubergines.

7. Drain and wash the 2 tins of beans and add to the pan.

8. Mix and leave to cook for about 10 minutes.

9. Drain the squash and cover it until the food is nearly ready.

10. Once you see that aubergines have softened and the beans, now add the seasoned cube salmon to the pan by pushing the food to one side creating space for the salmon.

11. Leave it for and few minutes to brown on the that side. After mix just the salmon again to cook for a couple of minutes the other side before mixing all the food together.

12. Squash the squash with a fork or a potato masher which I like using because it pushes the mash through the small holes helping it to soften. Add salt, pepper and the butter to squash.


All done. Good to go!


Nutrition Notes:

Wild caught salmon is rich in Omega-3 Fatty Acids. Salmon is one of the best sources of the long-chain omega-3 fatty acids, a great Source of Protein, high in B Vitamins, and a good source of Potassium, and much more.


The sweet delicious squash is low calories, high in antioxidants, high in fibre and a good source of magnesium.

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