We already know the importance of having a healthy helping of green vegetables on the daily plate and frankly we’re bored with that Annie Deadman banging on about plain old broccoli. So if you’re finding that getting your fix of the good stuff is wearing a bit thin, then here are 5 easy and delicious recipes all with green veg at the very centre.
Kale, Basil and Courgette Frittata
Even the kale loathers out there won’t be able to resist this. Perfect for a quick dinner or nutritious lunch.
- 1 tbsp rapeseed or olive oil
- 1 small onion chopped
- 1 clove garlic chopped
- half teaspoon dried chilli
- 2 large handfuls kale chopped (woody stalks taken out)
- 10-12 basil leaves shredded
- 1 large courgette shredded with a veg peeler or chopped
- 8 eggs
- pepper and salt
- Heat the oven to about 220C, 200 fan, gas 7.
- First shred the courgette and then squeeze any excess liquid out of it with your hands.
- Heat oil in heavy based pan (which can go into the oven too) and fry onion, garlic and chilli for about 3 minutes. Then add the kale and cover to allow to soften, about 2-3 minutes.
- In a bowl, beat the eggs with the seasoning and add the shredded courgette and basil. Pour into the kale mixture and stir so the greens are evenly distributed.
- Cook the frittata gently for about 3-4 minutes then transfer to the oven for about 15 minutes or until cooked all the
- Serve as it is or with a crisp salad.
Roasted Broccoli with Chilli, Lemon and Garlic
Sorry, I just couldn’t help myself. Broccoli, the mere mention of this superfood’s name causes noses across the globe to turn away but don’t shun this recipe just yet – the addition of chilli, lemon and garlic roasted together makes this simple dish very moreish.
- 2 medium heads of broccoli
- 1 tbsp olive oil
- 2 cloves garlic, crushed and chopped
- half a fresh red chilli, de-seeded and finely chopped
- juice of half a lemon
- sea salt and fresh black pepper
- Heat oven to 200C, 180 Fan or gas 6.
- Separate the florets ensuring there is a bit of stalk to each floret. Mix with the garlic, oil, chilli, salt and pepper.
- Spread evenly on a robust baking sheet and cook for about 15-20 mins until the broccoli is cooked (stab it with a fork). It should be al dente.
- Just before serving, sprinkle over the lemon juice.
Spinach, Leek and Cannellini Bean Soup
Out with the boring tomato soup and in with this fresh, and very green, bowl of saintly vitamins. Vegetarians can swap the chicken stock for vegetable stock.
- 2 tsps olive oil
- 1 tsp butter
- 2 leeks peeled and chopped
- 2 cloves garlic chopped
- 400 ml chicken stock
- 1 400g tin cannellini beans, rinsed and drained
- 2 bay leaves
- 40g fresh baby spinach, shredded
- Heat oil and butter and then sweat the garlic and the leeks for about 5 mins.
- Add the stock, the beans, the bay leaves. Bring to boil, then reduce and simmer for about 10 minutes. Add the shredded spinach and seasoning.
- Serve as it is or you whizz up in a blender for a thicker soup.
Indian Spiced Greens
This recipe is courtesy of the BBC Good Food site. Simply choose spring greens, cabbage, kale or sprouts (or a mixture) and by adding a few spices, you’ve turned potentially dull into full- on gorgeous.
- 1 tbsp vegetable oil
- 1 tsp cumin seed
- ½ tsp mustard seed
- 4 green chillies, finely chopped
- large piece fresh root ginger, grated
- ½ tsp turmeric
- 500g shredded greens, such as kale, Brussels sprouts, or any other
- 100g peas
- juice 1 lemon
- ½ tsp ground coriander
- small bunch coriander, roughly chopped
- 2 tbsp unsweetened desiccated coconut
- Heat the oil in a large non-stick pan or wok, sizzle the cumin and mustard seeds for 1 min, then add the chilli, ginger and turmeric. Fry until aromatic, then add the greens, a pinch of salt, a splash of water and the peas.
- Cover the pan and cook for 4-5 mins until the greens have wilted. Add the lemon juice, ground coriander, half the fresh coriander and half the desiccated coconut, then toss everything together. Pile into a serving dish and scatter with the rest of the coconut and coriander.
Avocado and Spinach Dip
I promise even your children will enjoy this…add some pomegranate seed jewels on top to distract them from its
- 1 large family bag baby-leaf spinach
- half a 400g tin cooked chickpeas
- 1 large avocado, stoned and peeled
- 2 cloves garlic, peeled and roughly chopped
- 2 medium tomatoes chopped
- 1 small red onion chopped
- 2 tbsps chopped fresh coriander
- Stick the whole lot in a food processor and whizz away until creamy with a slight bit of texture