Dukan Diet Vegetarian Menu
NOT JUST FOR RABBITS!
Who said that veggie means tasteless? This month try our vegetarian Dukan Diet recipes all Dukan friendly and
so tasty !
Spicy okra salad
Serves 4 Prep 15 mins Cook 30 mins
• 4 tsp olive oil
• 400g onions, sliced
• 500g okra, trimmed, washed, dried and sliced into 2cm pieces
• 2 tomatoes , diced
• 1 red chilli , finely chopped (or ½ tsp powdered)
• 2 tsp ground coriander
• handful fresh coriander , roughly chopped, to serve
1. Heat a large wok or frying pan over a medium heat. Add the oil, then the onions, cooking until soft. Stir in the okra. Add the tomatoes and chilli, then season. Mix well and keep stirring gently, taking care not to break up the okra. Okra releases a sticky substance when cooked, but keep cooking, stirring gently - this will disappear and the tomatoes will become pulpy, about 10 mins.
2. Lower heat, add ground coriander and cook for another 5-10 mins. Add 2 tbsp water, cover and let simmer for another 4-5 mins. Sprinkle with coriander and serve
• handful linseeds
• splash of tamari
• 4 tbsp low-fat natural yogurt
• 2 tbsp Dijon mustard
• 3 tbsp flat-leaf parsley, chopped
• 1 celeriac, peeled, julienned or grated
• 3 carrots , peeled, julienned or grated
• ½ red cabbage , very thinly sliced
1. Heat a pan and add the seeds. Lightly toast on medium heat. When slightly brown, splash in tamari and toss seeds about. Pour out of the pan and reserve.
2. Mix yogurt, mustard and parsley. Pour over veg toss through and season. Sprinkle over seeds and serve.
Butternut squash curry
Serves 4 Prep 10 mins Cook 40 mins
• 200g Quorn mince
• 1 tbsp olive oil
• 1 butternut squash , diced
• 1 onion , diced
• 2 tbsp mild curry paste
• 300ml vegetable stock
• 4 large tomatoes, roughly chopped
• 3 tbsp fat-free Greek yogurt
• small handful coriander , chopped
1. Cook the Quorn as per pack instructions. Meanwhile, heat the oil in a large frying pan and cook the butternut squash for 2-3 mins until lightly browned. Add the onion and the curry paste and fry for 3-4 mins more.
2. Pour over the stock, then cover and simmer for 15-20 mins, or until the squash is tender. Add the tomatoes and then gently cook for 3-4 mins, until the tomatoes slightly soften.
3. Take off the heat and stir through the yogurt and coriander.
Butternut squash and broccolis
Serves 4 Prep 15 mins Cook 50 mins
• 1 butternut squash , peeled, deseeded and diced
• 2 tsp olive oil
• 1 head broccoli, cut into florets
• 2 tbsp dried Goji berries
• 2 tsp linseeds
• juice 1 lemon
1. Heat oven to 200C. Spread the squash over a large baking sheet, drizzle over the oil and bake for 30 mins or until tender.
2. Meanwhile, cook the broccoliq in boiling salted water for 20 mins, Drain well, then stir in the Goji berries and linseeds with some seasoning. Add the squash, pour over the lemon juice and serve.
Butternut and Feta aubergines with courgettes salad
Serves 4 Prep 30 mins Cook 40 mins
• 2 large aubergines
• 3 courgettes
• 200g pumpkin or squash
• 100g onion , thinly sliced
• 1 tsp cumin seeds (or use slightly less ground cumin)
• 2 garlic cloves, thinly sliced
• 4 tbsp virgin rapeseed or olive oil
• 2 tsp fresh herbs (thyme, oregano, sage or rosemary work well)
• 100g low fat feta, diced
1. Heat oven to 200C/180C fan/gas 6. Cut the aubergines in half lengthways, leaving the stem in place (this can be removed when eating). Using a small sharp knife, scoop out the inner flesh leaving a shell about 1cm thick. Chop the flesh and put into a bowl.
2. Peel the pumpkin or squash, remove the seeds, then cut into 1-2cm dice and mix with the chopped aubergine and red onion. Mix in the cumin, garlic and 2 tbsp oil and toss together with some salt and black pepper. Lay on a baking tray lined with parchment paper. Rub 1 tbsp oil over the aubergine halves and season. Place, cut-side down, on another tray lined with parchment paper. Bake for 15-20 mins, until the pumpkin and aubergine shells are almost cooked through.
3. Tip the pumpkin mixture back into the bowl and stir through the mixed herbs, and feta. Turn over the aubergine halves, then pile up the mixture inside. Drizzle with the remaining 1 tbsp oil and bake for 20 mins, at which point the pumpkin will be fully cooked. If it starts to colour too much, cover loosely with foil.
4. Meanwhile, make the courgette salad. Top and tail the courgettes, then slice very thinly into wide ribbons. Toss with the zest, juice of half the lemon and the oil. Leave for 10 mins to let the courgettes soften a little.
5. To serve, toss the herbs through the courgettes and cut the remaining lemon half into wedges. Place an aubergine half on each plate, pile up the salad beside it and serve with a lemon wedge.
Serves 4 Prep 20 mins Cook 20 mins
FOR THE DRESSING
• 3 curry leaves
• 1 green chilli , deseeded and finely chopped
• ½ tsp ground turmeric
• 1 tsp fresh grated ginger
• 25g low fat Greek yogurt , whipped
• 1 drop of honey flavouring
FOR THE PANCAKES
• 175g celeriac , grated
• 1tsp cumin seeds
• 2 green chillies , deseeded and finely chopped
• 1.0 tsp ground coriander
• ½ tsp ground turmeric
• 1tsp baking powder
• 200g gram of Quorn
• 1 Small onion, finely chopped
• 1 tsp grated ginger
• 2 tsp of olive oil for frying
1. To make the dressing, heat a bit of water in a non-stick pan and cook the curry leaves for 1 min. Stir in the chilli, turmeric and ginger, then cook on a low heat for 2-3 mins. Remove from the heat and leave to cool completely. Stir the cooled spice mix into the whipped yogurt along with the honey flavouring, then chill until you are ready to serve the meal.
2. To make the pancakes, combine all the ingredients, except the oil and Quorn with 200ml cold water and a pinch of salt. Mix until a thick batter is formed.
3. About 15 mins before you want to serve the pancakes, heat a large non-stick frying pan and add 1 tbsp oil. When the oil is hot, place a few tbsp of the mixture in the pan to form a round pancake about 1-1.5cm thick. You can cook 2 or 3 at a time and keep them warm in a low oven while you make the rest. Cook for 2-3 mins until golden brown, then flip over and cook the other side until browned. You should make 8 pancakes in total. Serve the pancakes with the dressing and the Curried Quorn that will have prepared separately.
Serves 4 - 6 Prep 15 mins Cook 20 mins
• 1 large, cauliflower cut into small florets
FOR THE BATTER
• 4 tsp cornflour
• 125ml sparkling water
• ½ tsp coriander, ground
FOR THE DIPPING SAUCE
• 1 large bunch of flat-leaf parsley , finely chopped
• 1 garlic, finely chopped
• zest and juice of 1 lemion
• 1 tbsp small capers
• 3 tsp olive oil
1. Whisk batter ingredients together, then let it rest while you make the dipping sauce. Mix sauce ingredients together and set aside. Cook cauliflower in boiling salted water for 2 mins, then drain and refresh with cold water.
2. Heat oil in a high-sided pan. Once oil is hot. Dip the dry cauliflower into batter, shake off any excess and place in the hot oil. Fry in batches until golden, about 3 mins, then remove to a plate lined with kitchen paper. To keep warm, keep the florets in a low oven. Once all the cauliflower is fried, season with sea salt and serve with the sauce.
Serves 4 Prep 10 mins Cook 1 hr
• 500g carrots , peeled and halved lengthways
• 2 tsp olive oil
• 2 tbsp balsamic vinegar
• 2 tsp sweetener
1. Heat oven to 180C. Cook carrots in boiling water for 10-15 mins, until they are starting to soften, but still have some bite. Drain and pat dry.
2. Spread the carrots out in a roasting tin, drizzle with the oil and vinegar, then sprinkle over the sweetener. Season well with sea salt and black pepper, then roast for about 45 mins, turning occasionally, until the sweetener has caramelised and the carrots are soft and tender.
Serves: 6 prep: 10 mins
• 500g soft silken tofu
• 2 tablespoons low fat cocoa
• 1/4 teaspoon salt
• 2 tbsp sweetener according to taste
• 1 drop of vanilla flavouring according to taste
Place all ingredients into a blender and process until completely smooth.
Spoon into small bowls and chill before serving.