High Fiber

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Ingredients
  • 1/2 butternut pumpkin, peeled, cut into 1.5cm cubes
  • 1 red and 1 yellow capsicum, cut into 1.5cm pieces
  • 1 red onion, sliced
  • 3 small zucchini, sliced
  • 2 tablespoons olive oil
  • 2 large fat-free pizza bases
  • 100ml tomato passata (sieved tomatoes)
  • 120g low-fat feta, crumbled
  • 2 teaspoons balsamic vinegar
  • 1/3 cup basil leaves
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Nutrients
  • 3741 kj ENERGY:
  • 20g FAT TOTAL:
  • 5g SATURATED FAT:
  • 14g FIBRE:
  • 32g PROTEIN:
  • 18mg CHOLESTEROL:
  • 1204.63mg SODIUM:
  • 29g CARBS (SUGAR):
  • 137g CARBS (TOTAL):

Roasted vegetable & feta pizza

This easy pizza creates a delicious feast suitable for vegetarians. Credit by: KingOfChef

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Ingredients
  • 2 (about 300g) green zucchini, halved lengthways, cut into thin wedges
  • 2 (about 300g) yellow zucchini, halved lengthways, cut into thin wedges
  • 550g butternut pumpkin, peeled, deseeded, cut into 5mm-thick slices
  • 1 small red onion, cut into wedges
  • 60ml (1/4 cup) olive oil
  • 2 garlic cloves, crushed
  • 1 1/2 tablespoons McCormick Middle Eastern Spices (Harissa)
  • 250g (1 1/4 cups) couscous
  • 200g honey yoghurt
  • 1/4 cup chopped fresh mint
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Nutrients
  • 2137 kj ENERGY:
  • 18g FAT TOTAL:
  • 4g SATURATED FAT:
  • 11g FIBRE:
  • 15g PROTEIN:
  • 8mg CHOLESTEROL:
  • 45.06mg SODIUM:
  • 17g CARBS (SUGAR):
  • 66g CARBS (TOTAL):

Spiced roasted vegetables with mint yoghurt

How to Make Spiced roasted vegetables with mint yoghurt Recipe? Credit by: KingOfChef

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Ingredients
  • 2 teaspoons olive oil
  • 2 celery sticks, ends trimmed, finely chopped
  • 1 red onion, finely chopped
  • 2 garlic cloves, crushed
  • 1/2 teaspoon ground chilli
  • 2 x 400g cans no-added-salt chopped tomatoes
  • 2 x 400g cans four bean mix, rinsed, drained
  • 1 tablespoon fresh lime juice
  • 80g light sour cream
  • Chopped fresh coriander, to serve
  • Lime wedges, to serve
  • 4 corn tortillas, quartered
  • Olive oil spray
  • 1 teaspoon paprika
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Nutrients
  • 1225 kj ENERGY:
  • 8g FAT TOTAL:
  • 3g SATURATED FAT:
  • 13g FIBRE:
  • 12g PROTEIN:
  • 11mg CHOLESTEROL:
  • 765.27mg SODIUM :
  • 12g CARBS (SUGAR):
  • 36g CARBS (TOTAL):

Four-bean chilli with tortilla crisps

Sour cream adds a touch of indulgence to this protein-packed bean stew. Credit by: KingOfChef

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Ingredients
  • 1 cup dried chickpeas
  • 1 tablespoon olive oil
  • 2 medium red onions, cut into wedges
  • 600g butternut pumpkin, chopped
  • 1 garlic clove, crushed
  • 4 sprigs fresh lemon thyme
  • 1 1/2 cups Massel vegetable liquid stock
  • 200g cherry tomatoes
  • 100g baby spinach
  • 4 slices mixed-grain low-GI bread, to serve
  • Lemon wedges, to serve
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Nutrients
  • 1675 kj ENERGY:
  • 9.6g FAT TOTAL:
  • 1.6g SATURATED FAT:
  • 14.6g FIBRE:
  • 17.6g PROTEIN:
  • 586mg SODIUM:
  • 50.5g CARBS (TOTAL):

Chickpea and pumpkin casserole

Super-healthy vegetables bathe alongside protein-rich chickpeas in this easy vegetarian winter warmer. Credit by: KingOfChef

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spicy-winter-vegetable-soup-coconut-sambal View Ingredients View Nutrients
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Ingredients
  • 2 tablespoons olive oil
  • 1 large leek, thinly sliced
  • 2 teaspoons finely grated fresh ginger
  • 2 garlic cloves, crushed
  • 2 small red chillies, seeded, chopped
  • 1 large (about 780g) orange sweet potato (kumara), peeled, coarsely chopped
  • 1 small (about 250g) swede, peeled, coarsely chopped
  • 1 litre (4 cups) Massel vegetable liquid stock
  • 1/4 cup (20g) shredded coconut
  • 1 tablespoon chopped roasted peanuts
  • 1 tablespoon shredded mint
  • 4 naan bread, to serve
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Nutrients
  • 2491 kj ENERGY:
  • 23g FAT TOTAL:
  • 7g SATURATED FAT:
  • 10g FIBRE:
  • 15g PROTEIN:
  • 14mg CHOLESTEROL:
  • 1078.8mg SODIUM:
  • 27g CARBS (SUGAR):
  • 75g CARBS (TOTAL):

Spicy winter vegetable soup with coconut sambal

Take advantage of what’s in season and whip up this easy soup. Credit by: KingOfChef

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indian-spiced-red-lentil-soup View Ingredients View Nutrients
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Ingredients
  • 1 tablespoon vegetable oil
  • 1 brown onion, finely chopped
  • 1/4 cup korma curry paste
  • 1 Massel vegetable liquid stock
  • 400g can diced tomatoes
  • 2/3 cup red lentils, rinsed
  • 1/4 cup pearl barley, washed
  • 1/2 cup chopped fresh coriander leaves
  • Crusty bread, to serve
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Nutrients
  • 1202 kj ENERGY:
  • 11g FAT TOTAL:
  • 1g SATURATED FAT:
  • 10g FIBRE:
  • 12g PROTEIN:
  • 1646.29mg SODIUM:
  • 6g CARBS (SUGAR):
  • 29g CARBS (TOTAL):

Indian spiced red lentil soup

High in fibre and low in saturated fat, this Indian spiced red lentil soup is sure to please! Credit by: KingOfChef

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cauliflower-potato-chickpea-curry View Ingredients View Nutrients
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Ingredients
  • 700g desiree potatoes, peeled, cut into 2cm pieces
  • 1 tablespoon vegetable oil
  • 1 brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 teaspoon cumin seeds
  • 1 teaspoon mustard seeds
  • 1/2 teaspoon ground turmeric
  • 500g cauliflower, cut into florets
  • 2/3 cup Massel vegetable liquid stock
  • 400g can crushed tomatoes
  • 400g can chickpeas, drained, rinsed
  • 1/2 cup fresh coriander leaves
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Nutrients
  • 1154 kj ENERGY:
  • 7g FAT TOTAL:
  • 1g SATURATED FAT:
  • 12g FIBRE:
  • 12g PROTEIN:
  • 430.26mg SODIUM:
  • 10g CARBS (SUGAR):
  • 35g CARBS (TOTAL):

Cauliflower, potato and chickpea curry

This Cauliflower, potato and chickpea curry, with a blend of fragrant spices, is warming and healthy. Credit by: KingOfChef

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thai-sweet-potato-lentil-soup View Ingredients View Nutrients
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Ingredients
  • Canola oil cooking spray
  • 1 medium brown onion, finely chopped
  • 3cm piece fresh ginger, peeled, finely grated
  • 1 tablespoon Thai red curry paste
  • 750g orange sweet potato, peeled, diced
  • 3/4 cup red lentils, rinsed
  • 3 cups Massel vegetable liquid stock
  • 1 tablespoon lime juice
  • 1 tablespoon fish sauce
  • 2 teaspoons brown sugar
  • Fresh coriander leaves, to serve
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Nutrients
  • 1204 kj ENERGY:
  • 3g FAT TOTAL:
  • 10g FIBRE:
  • 15g PROTEIN:
  • 1418.85mg SODIUM:
  • 15g CARBS (SUGAR):
  • 45g CARBS (TOTAL):

Thai sweet potato and lentil soup

Our Thai sweet potato and lentil soup makes a super-fast, budget-friendly family meal. Credit by: KingOfChef

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