10 cheap and healthy veggie meals

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There has been a significant rise in the amount of young people following a vegetarian diet in recent years. This is parallel with the number of young people supporting the Green Party and environmental causes. The Vegetarian Society says: “Young people have increased their awareness of the environmental impact of eating meat from 8% in 2007 to 40% in 2013. ” 12% of people in the UK are vegetarians with millions more being 'flexitarains'- a person who has a primarily vegetarian diet but occasionally eats meat or fish. The most common reason for this is environmental or health concerns.

We are better informed on the reality of many dairy and meat industries. Many animals are treated very badly, not forgetting the effect the industry has on the environment. The nation's health, animal welfare and the welfare of the environment could all be improved if politicians spent more time working on producing sustainable meat. However, this is very low down on their priorities and unless you have to money, it's hard to obtain ethically sourced meat.

This is the reason many people are turning to vegetarian/vegan diets or just trying to make a conscious effort to cut down their meat and dairy intake. Every little helps after all. The internet is full of great vegetarian dishes nowadays but often the ingredients can be expensive and difficult to find in your common supermarket. So I have sourced 10 cheaper and healthy vegetarian recipes, mostly aimed at students. Enjoy...

Layered aubergine and lentil bake

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This takes some times but makes a copious amount so you can feed your whole house, or freeze the rest for whenever you want it! Serves 5/6.

Ingredients

• 2 aubergines, sliced lengthways
• 140g lentils
• 2 onions, finely chopped
• 3 garlic cloves
• 300g cooked butternut squash (baked in the oven for 25 minutes beforehand is easiest)
• 400g can chopped tomatoes
• 125g ball of mozzarella
• Olive oil
• Basil

Method

1. Heat oven to 220C/200C fan/gas 7.
2. Brush both sides of the aubergine slices with some oil, lay on baking sheets, season and bake for 15-20 mins until tender, turning once.
3. Cook the lentils following pack instructions.
4. Heat the remaining oil in a large frying pan. Tip in the onions and garlic and cook until soft.
5. Stir though the squash and the tomatoes, plus ½ can of water. Simmer for 10-15 mins until the sauce has thickened.
6. Stir in the lentils, basil and seasoning.
7. Spoon a layer of lentils into a baking dish. Top with aubergine slices and repeat, finishing with a layer of aubergine.
8. Scatter with mozzarella and bake for a further 15 mins until the cheese is golden and bubbling.

Indian butternut squash Curry

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Low fat and easy, alternative to any take-away curry. Serves 4.

Ingredients

• 200g brown/wholegrain rice
• 1 butternut squash diced
• 1 red onion diced
• 4 large tomatoes/tin of chopped tomatoes
• 400g can chickpeas
• 300g bag of spinach
• 2 tbsp mild curry paste
• 300ml vegetable stock
• 3 tbsp fat free Greek yogurt
• Olive oil
• Coriander chopped (optional)

Method

1. Cook the rice in boiling water, as per pack instructions.
2. Cook the squash in the oven on220C/200C fan/gas 7for around 10 minutes.
3. Meanwhile, heat the old in a ban and fry the onions and curry paste for around 5 minutes.
4. Add the squash and pour over the stock, cover and simmer for 15/20 minutes.
5. Add the tomatoes and chickpeas and cook for another few minutes minutes.
6. Add the spinach let that cook for a further few minutes, until wilted.
7. Take off the heat and stir through the yogurt and coriander.
8. Serve with the rice.

Roasted vegetable quinoa with low-fat cheese

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This meal is cheap and filling, great for a week night. Serves 4.

Ingredients

• 4 red peppers sliced
• 2 courgettes, halved and cut into thick sticks
• 2 garlic cloves, finely chopped
• 6 tomatoes quartered
• 1 red chilli, deseeded and finely sliced
• 200g quinoa
• 400g can chickpeas
• 50g low-fat soft cheese
• Olive oil
• Parsley (optional)

Method

1. Heat oven to200C/180C fan/gas 6 and boil the kettle.
2. Put peppers, courgettes, garlic and olive oil in a roasting tray and season. Roast for 20 minutes.
3. Add the tomatoes and sliced chilli and roast for another 20 minutes.
4. Meanwhile, boil the quinoa. Once cooked, drain and combine with the chickpeas.
5. Remove vegetables from the oven and stir in the cheese.
6. Top the quinoa/chickpea combination with the vegetables and top with some parsley.

Broccoli baked potatoes

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Great accompaniment to a fresh salad. Serves 4.

Ingredients

• 4 baking potatoes
• 300g broccoli, cut into florets
• 1 tbsp wholegrain mustard
• 1 beaten egg
• 140g low fat grated cheddar

Method

1. Heat the oven to 200C/180C fan/gas 6.
2. Prick the potatoes and microwave them on high for 10-15 minutes each until tender.
3. Meanwhile, steam or boil the broccoli for 3 minutes, then drain well.
4. When the potatoes have cooled, cut them lengthways and scoop the insides into a bowl.
5. Put the potato shells on a baking sheet.
6. Mash the flesh with a fork and stir in the mustard, egg, most of the cheese and the broccoli and season.
7. Sprinkle with the rest of the cheese and bake for 15 minutes until the tops are crisp and golden.
8. Serve with salad and garnish.

Vegetable stir fry

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Yummy noodles, lots of veg and soy sauce. Definitely one of the tastiest veggie meals! You can add any other crunchy veg you can think of, or substitute some of them. Serves 2.

Ingredients

• 150g pack egg noodles
• Fresh ginger finely chopped
• 2 garlic cloves finely chopped
• Some baby corn
• 1 pepper sliced
• 1 courgette, sliced and quartered
• 1 large grated carrot
• 100g mangetout, sugarsnap or frozen peas
• 2 spring onions finely chopped
• Olive oil
• Soy sauce
• 85g beansprout (optional)

Method

1. Cook the noodles according to pack instruction.
2. Heat the oil in a wok or large frying pan and stir in the ginger, garlic, carrot, courgette, pepper, baby corn and mangetout for a few minutes on a high heat.
3. Then add the onions and beansprouts, followed by the cooked noodles for another few minutes.
4. Mix in the soy sauce until it is piping hot and serve immediately.

Black bean bolognese

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4 of your 5 a day in this warming recipe. Serves 6.

Ingredients

• 1 large white onion chopped
• 2 garlic cloves chopped
• 2 tsp ground cumin
• 1 tsp paprika
• 1 tsp oregano
• 1 red chilli deseeded and chopped
• 1 sweet potato
• 2 celery sticks chopped
• 1 carrot chopped
• 2 cans of kidney/black beans
• 2 cans of chopped tomatoes
• 250ml vegetable stock
• Olive oil

Method

1. Cook onion, cumin, chilli, paprika and oregano for a few minutes.
2. Season and add the other veg for a few more minutes.
3. Pour in the tomatoes, beans and stock. Cook for one hour until the beans are soft and flavoursome.
4. Eat with wholegrain rice or if you have a sprializer, courgetti! Top with freshly chopped chilli. If you're not a big lover of spice, add the chilli to the bolognese.

Bean quesadillas

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This is cheap and fun to make, a little bit more of a treat because of the cheese. Serves 2.

Ingredients

• 1 onion finely chopped
• 2 garlic cloves
• 1 tsp cumin
• 2 tsp paprika
• 400g can of kidney beans
• 8 flour tortillas
• 100g low fat cheddar cheese grated
• 200g tub of tomato salsa
• Olive oil
• Coriander (optional)

Method

1. Heat the oil and fry the onion and garlic for two minutes. Add the cumin and cook for a further minute.
2. Tip in the drained beans, paprika and some water.
3. Using a potato masher, break down the beans to make a rough purée. Season generously.
4. Spread the purée onto 4 of the tortillas and scatter over the cheese and coriander.
5. Spoon over the salsa, then top with the remaining tortillas to make 4 sandwiches.
6. Heat a griddle pan and cook each sandwich for 1 to 2 minutes until the tortillas are crisp and golden and the cheese is melting.
7. Serve warm. Cut and dip into more salsa and sour cream. Delicious.

Mushroom and spinach lasagne

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Such a yummy alternative to normal lasagne. Serves 4.

Ingredients

• 1 garlic clove chopped
• 500g pack of mushrooms chopped
• 1 courgette chopped
• 1 onion chopped
• 300g bag of spinach
• 300g tub low fat soft cheese
• 6 fresh lasagne sheets
• Extra cheese of your choice

Method

1. Heat oven to 200C/180C fan/gas 6.
2. Heat the oil in a large frying pan, add the garlic and cook for 1 min.
3. Add the onion and pepper and cook for a few minutes more.
4. Cook the mushrooms separately and drain any water that comes out of them.
5. Add the mushrooms and thyme, then cook for 3 mins.
6. Throw in the spinach and stir until the heat of the pan wilts the leaves.
7. Remove from the heat and stir in the soft cheese and season.
8. Put a quarter of the spinach mix on the bottom of a medium-sized baking dish, lay 2 pasta sheets on top, then repeat until you have used all the pasta.
9. Finish with the final quarter of the spinach mix, sprinkle over some extra cheese then bake for 35 mins until golden and the pasta is tender.

Moroccan chickpea soup

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This is very popular and I hardly know anyone that doesn't like it. Serves 4.

Ingredients

• 1 onion chopped
• 2 celery sticks chopped
• 2 tsp ground cumin
• 600ml vegetable stock
• 400g can chopped tomatoes
• 400g chickpeas
• 100g frozen broad beans
• Zest and juice of half a lemon
• Coriander
• Olive oil

Method

1. Heat oil in a large pan and fry onion and celery for 10 minutes. Add cumin and fry for a little longer.
2. Turn up the heat and add the stock, tomatoes and chick peas and season.
3. Simmer for 8 minutes.
4. Throw in the broad beans and lemon and cook for a further 2 minutes.
5. Season and top with lemon zest and chopped herbs.
6. Serve with flat bread.

Falafel burgers

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My favourite, and so healthy for a burger. Serves 4.

Ingredients

• 400g can of chickpeas, drained
• 1 red onion chopped
• 1 garlic clove chopped
• Handful of parsley chopped
• 1 tsp cumin
• 1 tsp coriander
• ½ tsp chilli powder
• 2 tbsp plain flour
• Toasted pita bread
• Olive oil
• Salsa
• Guacamole
• Salad

Method

1. Pat the drained chickpeas dry and tip into a food processor.
2. Add the onion, garlic, parsley, spices, flour and a little salt.
3. Blend until fairly smooth and then shape into four patties with your hands.
4. Heat oil in a non-stick frying pan and add the burgers.
5. Fry for 3 minutes on each side until golden.
6. Serve in the pittas with salsa and guacamole, with salad on the side.

Tip: Double up on spices if you like a little more heat.

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