EATING well should not cost the earth.
With one in eight of us now reckoned to be vegetarian or vegan, and a third of us cutting down on the amount of meat we eat, munching more veggie meals is a simple way to save money and boost your health.
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And adding an extra handful of veg to any meal will fill you up and help get the vitamins and minerals you need.
This week at Morrisons, there are dozens of deals on £1 veg – so fill up your fridge for less.
VEGGIE BREAKFAST: Autumn apple breakfast bars
(Makes 20 bars – 38p per bar)
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Preparation time: ten minutes.
Cooking time: 35 minutes plus 30 minutes drying time for the apples.
YOU NEED:
- 1 dessert apple;
- 100g butter;
- 200g honey;
- 275g muesli, no added sugar;
- 25g pumpkin seeds;
- 2 tsp cinnamon.
METHOD: Preheat the oven to 160C/ 140C fan/ gas mark 3.
Using a small sharp knife, cut the apple into quarters. Carefully remove the core and pips then cut into slices approximately 3mm thick. Lay flat on a baking sheet lined with parchment paper.
Cook for 30 minutes, turning halfway through until the apples are golden but still soft.
Leave to cool then chop into small pieces.
Grease and line a 23cm square cake tin with baking parchment. Gently melt the butter and honey in a large saucepan.
Remove from the heat then add the dry ingredients and apple into the saucepan.
Mix well until all the ingredients are coated with the honey mixture.
Place the mixture in the tin and use the back of a spoon to press it down evenly.
Bake for 35 minutes until golden and leave to cool before cutting into 20 bars.
If possible, leave the breakfast bars in the tin for at least two hours.
This will allow them to set completely otherwise they may crumble more easily if eaten straight away.
VEGGIE LUNCH: Broccoli super bowl salad
(Serves two – £1.40 per serving)
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Preparation time: 15 minutes.
Cooking time: 15 minutes.
YOU NEED:
- 80g quinoa;
- 100g broccoli, washed and cut into small pieces;
- 1 orange, peeled and cut into segments;
- 150g cooked beetroot, cut into chunks;
- 1 tbsp olive oil;
- 1 small lime, zest and juice;
- 2 tsp light soy sauce;
- Sprinkle of black pepper;
- 1 medium carrot;
- 50g feta cheese.
METHOD: Rinse the quinoa several times under cold water then place in a medium- sized saucepan with 200ml of boiling water.
Cover and simmer for 15 minutes until the water is absorbed and quinoa is tender.
Remove from the heat and transfer to a bowl and leave to cool.
Cook the broccoli in a pan of boiling water for three minutes until tender.
Drain into a colander and cool quickly under a running cold tap.
Add the broccoli, orange segments and beetroot to the quinoa and stir gently with a large spoon until combined.
Place olive oil, lime and soy sauce in a small bowl and whisk together with a fork, then season with pepper.
Drizzle the dressing over the salad, add the grated carrot and toss gently with two spoons.
Crumble the feta cheese equally over both portions.
Veggie dinner: Cassoulet
(Serves four – £1.18 per serving)
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Preparation time: 15 minutes.
Cooking time: 55 minutes.
YOU NEED:
- Drizzle of olive oil;
- 1 whole onion, diced;
- 2 sticks celery, diced;
- 1 whole carrot, peeled and diced;
- 1 whole leek, trimmed and sliced;
- 3 cloves garlic, crushed;
- 3 tbsp tomato puree;
- 1 tbsp balsamic vinegar;
- 1 tin chopped tomatoes;
- 100g cherry tomatoes, halved;
- 400ml vegetable stock;
- 1 leaf bay leaf, 1 sprig thyme;
- 1 tin cannellini beans, 1 tin butterbeans, both drained;
- 2 large handfuls basil, chopped.
METHOD: Drizzle a little olive oil in a large saucepan.
Add the diced onion, celery, carrot and leek. Sauté for five minutes.
Add the garlic and cook for a minute. Add the tomato purée and balsamic vinegar and cook for a minute.
Add the chopped tinned tomatoes, cherry tomatoes, vegetable stock, bay leaf and thyme.
Season well and stir to combine.
Bring to the boil then reduce to a simmer for 20 minutes. After that, remove the bay leaf and sprig of thyme.
Add the cannellini and butter beans, stir to combine and simmer for a further five minutes.
Season with salt and pepper to taste. Add chopped basil and stir.
