Easy FREE Vegie Soup - Slow Cooker or Stove

This is called free soup as it has no Points on the Weight Watchers Program

It is easy as there is no preparation

I often turn this into a more filling meal by adding some of my Steamed Meatballs

Serves: 4 large serves

Difficulty: Easy

Ingredients:

• 1 x 1kg bag of homebrand mixed vegetables
• 1 x 400g diced tomatoes
• 4-6 vegetable stock cubes
• onion - either 1 diced real onion, 1/2 cup frozen diced onion or 1/2 packet french onion soup mix (in which case, just 4 stock cubes)
• 2 tsp crushed garlic
• 2 tsp (or more) Italian herns mix
• optional - a couple bay leaves

Method:
Bung all into large saucepan or slow cooker insert.
Add 4 cans worth of water (about 6 cups).

Slow cooker:  low for 3-4 hours
Stove top: simmer for 15 mins

How easy is that?

Not on Core? The total Points for this recipe is 0 pts

Note for people counting Points - if youx mix has peas or corn, these are not free. You should allocate a small amount of Pts, 1/2 pt per serve, or 1/2 pt for 2 serves depending on how much is in the mix.

Core Moroccan Lentils (Vegan) - Moroccan Cooking School

Serves: 6 as side dish 

Difficulty: Easy 

Ingredients:

• 250g dry brown lentils (the whole round ones, not the split ones) or 2 cans of lentils, drained and rinsed (personally, I don't like canned lentils, they are mushy, salty and lack the flavour and texture of dried lentils)
• 1 large onion, diced small
• 3 cloves of darlic, diced
• 1 large tomato, diced
• 4 TB tomato paste
• 1/4 cup diced coriander
• 2 TB diced Italian flat parsley
• 2 TB Moroccan spices
• water
• Salt Pepper

Method:
Put lentils in a heatproof dish and add boiling water to about 2 cm above line of lentils. Put lid on and stand for about 2 hours. Alternatively, use 2 cans of lentils, drained and rinsed.
Spray a large nonstick fry pan with oil and fry the onions and garlic for a couple of minutes.
Add chopped tomato, lentils, 3/4 cup water, tomato paste, herbs and simmer for 30 mins, stirring several times and adding a little more water if they start to stick. (Canned lentils, cook for 5 mins)

Not on Core? The total Points for this recipe is 10pts, or 1.5 pts serving 6

Moroccan Carrot Dish with Salad, Side Dish or Dip Options - Moroccan Cooking School

No more "boring" carrots!

Versatile Carrot recipe which can be served as a hot side dish or cold salad or hot or cold dip!

Pictured is side / salad

Serves: varies as to use

Difficulty: Easy

Ingredients:

• 500g peeled and boiled carrots
• 3 cloves of garlic, chopped fine
• 1/2 tsp cumin
• 1/2 tsp paprika
• fresh parsley, about 2 TB chopped
• fresh coriander, about 3 TB chopped
• 3TB lemon juice
• salt and pepper to your taste

Method:
Heat a nonstick frypan coated with oil spray.
Add the garlic and fry on medium for about 3 mins until it is very aromatic
Options:
Side or salad - halve cooked carrots (quarter enormous ones) and slice to 5mm
Dip - mash carrots with no added moisture
Add carrot to fry pan, along with remaining ingredients and warm through for a few minutes.

Not on Core? The total Points for this recipe is 0! Yes, not a single point smeaked in here!

Core Moroccan Vegetable CousCous

Serves: 4

Difficulty: Easy

Ingredients:

• 2 carrots
• 1 turnip
• 1/4 cabbage, shredded fine
• 2 zucchini
• 500g pumpkin (3 cups)
• 1 large onion
• 2 ripe tomatoes
• 1 cup couscous
• 1 tsp fresh ginger, chopped fine
• 1 TB Moroccan spice blend
• colouring agent - either 1/8 - 1/4 tsp Hoyts artificial saffron colouring (sold in the racks of spices in bags for refilling jars) or a few strands of saffron
• coriander, about 3 TB chopped fine
• parsley, about 3 TB chopped fine
• 2 TB olive oil
• salt and pepper
• water

All of the vegies need to be chopped fairly chunky, like 1 cm thick by 3 cm wide.
You can also bulk this out by adding more vegetables, sorting them into hard (potato) and soft. If you count points, don't forget to account for any added vegetables which have points.
Pumpkin and sweet potato count as 'soft'

Method:

In a large soup or stock pot, add 2 TB of olive oil and the onion and cook for several minutes on medium.
Add the hard vegies (not the pumpkin) and about 1/2 cup water and cook for about mins
Add the cabbage and tomatoes and turn to lowest heat setting.
Add a pinch of salt and pepper, Moroccan spices and ginger.
As you are simmering, check the water level in the pot and add more if and when needed. You need about 1/2 cm in bottom of pot. Stir every few minutes
After another 10 mins, add the zucchini and saffron/colour.
At this point, we need to prepare the couscous. Add 1 cup couscous to heatproof bowl with 1 cup boiling water, allow to absorb for 5 mins and fluff with fork.
Simmer until vegies are done to your preference (test with a knife or fork)
Make a ring of couscous on the plate and serve the vegetables in the middle.

Not on Core? The total Points for this recipe is 17.5 pts or 4 pts each serving 4

Core Moroccan Eggplant Dip - Moroccan Cooking Class

Serves: makes about 2-3 cups

Difficulty: Easy

Ingredients:

• 2 eggplants, diced to about 1.5cm
• 4 cloves garlic, diced
• 1/2 tsp sweet paprika
• 1 tsp Moroccan spice mix
• 1/2 tsp salt
• 1/2 tsp white pepper
• fresh coriander, about 4 clumps, cut fine
• 1 cup diced tomatoes (Sugar Bello style tomato puree is fine - the ones in the really tall jars)

Method:

Boil eggplant on medium heat for about 30 mins.
Drain.
Add all to pot and simmer on lowest setting for 15-20 mins, stirring every few minutes.

Serve hot or cold with bread or as a side dish

Not on Core? The total Points for this recipe is 0 pts, not counting bread

Core Tomato and Lentil Stew/Soup (V)

Suitable for vegans and vegetarians.

Serves: 5 as mains, 8+ for starter

Difficulty: Easy

Ingredients:

• 1 cup dried lentils, prefereably the whole ones, not the more common split ones
• 1 cup of soup mix (has pearl barley, peas etc in it)
• 2 x 400g diced tomatoes
• 8 vegetable stock cubes
• 3 cloves garlic, crushed
• 1 large onion chopped
• 2 large carrots chopped to 1 cm
• 1 large or 3 small zucchini chopped to 1 cm
• dried basil, around 2 tsp
• salt and pepper

Method:

Put all except last 4 ingredients into a large pot with 6 cups water, bring to boil, then simmer with lid on for about 20 minutes, stirring once or twice.
Add vegies, simmer for another 10 minutes, then season.

This can be served more like a stew than a soup, depending on the water level. If you want it soupy, then add 1 cup extra boiling water with 1 stock cube, and repeat until the consisitency is as you wish.

A note about Vegetarian Coding

Vegetarian Coding ~ I am working on a vegetarian section. I am marking them by common vegetarina types

(V) = Vegan (no animal products)
(L) = Lacto Vegetarian (has dairy)
(LO) = Lacto Ovo Vegetarian (has dairy and egg)

Please email me your fave vego recipes.

Dee

CORE Slow Cooker Spicy Lentils (V)

Suitable for Vegans

A Pakistani / Indian dish with kidney beans, lentils, tomatoes and fragrant spices.

Traditionally cooked overnight on top of a tandoor oven converts well to western slow cookers. If you don't have a slow cooker, simmer covered in a nonstick saucepan for 30-60 mins and add a little more water (to a salsa-like consistency)

Serve as mains with rice, as a side dish or a tasty warm dip

Makes: 6 cups

Serves: 6 as mains, 12 as side

Difficulty: Easy

Ingredients:

• 1 cup dry whole red lentils, rinsed (180g)
• 1 cup dry kidney beans (180g)
• 1 onion, diced
• 2 x 400g cans diced tomatoes
• 1 TB crushed garlic
• 2 tsp crushed ginger
• 1 tsp chilli paste (more or less according to taste)
• 1 bunch coriander, roughly chopped including stems

Method:

Add lentils, kidney beans, onion, tomatoes to slowcooker with 1 1/2 cans worth of water.
Cook on low with lid on for 10-12 hours without stirring.
Add herbs and spices and allow another 30 minutes for flavours to release

Not on Core? The total Points for this recipe is 15 pts

CORE Asian Noodle Soup - Vegetarian or Chicken

Options to suit meat eaters, Vegans and Lacto Vegetarians

Serves: 1

Difficulty: Very easy - no cooking

Ingredients:

Optional: 100g firm tofu, diced to 1cm or 100g cooked chicken, diced or shredded

• 75g thin hokkien noodles, chopped to about 3cm
• 1 1/2 to 2 cups of thinly sliced or grated vegies
  suggestions: spinach, cabbage, grated carrot, corn kernels, peas, beans, beansprouts, bok choy
  I used beans sprouts, grated cabbage and a couble of TB of frozen beans and peas
• 1 spring onion, white chopped fine, green chopped to 2cm
• 2 tsp of vegetable or chicken stock
• 1 TB skim milk powder (omit for Vegans)
• 1-2 tsp each of basil and coriander
• crushed chili - start with 1/4 tsp - omit if you don't tolerate spicy
• 1/2 tsp coconut essense

Method:

Put the the tofu or chicken (if using) into the bottom of a large noodle bowl (3-4 cup capacity).
Layer the raw vegetables on top
In a heat proof bowl or jug, mix stock powder and milk powder.
Stir in 2 cups boiling water and herbs, then add coconut.
Pour into noodle bowl, leave to sit for 3 mins, then enjoy

Not on Core? The total Points for this recipe is 2 pts as Vegetarian, no tofu with free vegies (1.5 for Vegan)
Add 2 pts for tofu, 3 pts for chicken

CORE Lentil Bolognaise Sauce (V or L)

Suitable for Vegan Vegetarians (no cheese) or Lacto Vegetarians (with Parmesan)

Pictured 75 g bow tie pasta mixed with 1 cup beans, 1 cup lentil bolgnaise, topped with 2 tsp parmesan (L V)

Also nice as a side dish, or served with rice

Serves: 4 - 6 (makes about 5 cups)

Difficulty: Easy

Ingredients:

• 1 onion, chopped
• 2 cloves garlic, crushed
• 1 large carrot, grated
• 1 medium zucchini, grated
• 1 red capsicum, diced
• 2 cubes frozen spinach, thawed
• 2/3 cup dry lentils, rinsed
  (either split lentils or whole if you can find them)
• 2 vegetable stock cubes
• 2 cups water
• 1 400g tin of diced tomatoes or cherry tomatoes
• 1/4 cup tomato paste
• 2 tsp Italian herbs
• 1 tsp dried basil

Method:

Heat a nonstick pan and add 1/4 cup of water (if you don't have non-stick add a few tsp of oil)
Sautee the onion, garlic, carrot, zucchini, capsicum, spinach for 5 minutes.
Add everything else and simmer for about 20 minutes until nice and thick.

Serve lentil bolognaise sauce over your favourite pasta. I prefer to add 1 cup of green beans to my pasta to bulk out

Optional - add 2 tsp of parmesan for 0.5pts

Not on Core? The total of this recipe is approx 5.5 pts, or about 1 pt a serve

Pasta is 3.5 pts for 75g dry weight
So, bolognaise sauce (1) + 75g pasta (3.5) + beans (0) = 4.5 pts or 5 pts with parmesan

Notes:

• Lentils - should always be rinsed before cooking as they often have dust and sometimes will have small stones. Split lentils reduce down to mush, which is not a bad thing, but I prefer the chewier texture of whole lentils which I get in a bulk bin from an organics shop for about $4 a kilo.
• Tinned cherry tomatoes - are a great alternative to diced tomatoes. I use Woolworth/Safeway Select brand, I have not seen them in Coles. Please note that the insides of cooked cherry tomatoes are hotter when you bite itno them than you may expect.

Recipe thanks to Fran, aka 10-12AGAIN

Core Bruschetta aka Tomato and Basil on Toast (V)

Suitable for Vegan Vegetarians
Serves: 1 for meal, 2 for entree

Difficulty: Very Easy

Ingredients:

• 2 slices of grainy bread (I used Cape Seed)
• 2 - 3 ripe but firm tomatoes (I use Romas or cherry), diced
• 2-4 fresh basil leaves, finely cut (try scissors)
• 1 1/2 tsp olive oil
• 1 clove garlic, unpeeled and cut in half
• pepper and salt

Optional extras: finely chopped olives, capsicum, spring onions, garlic. Canned/frozen corn.

Method:

In a non-metallic dowl, mix together all except bread and garlic.
Rub the cut garlic over one side of the bread.
Grill or bake until lightly brown.
Pile the tomato mix on the bread at least 1 cm thick and serve immediately.

Not on Core? 2 points per slice - bread 1.5pts, oil 0.5pts

CORE Spicy Lentil Hotpot (V)

Suitable for Vegan Vegetarians

Serves: 4-6

Difficulty: Easy

Ingredients:

• 1 onion, diced
• 2 cloves garlic crushed
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp turmeric
• 1 tsp garam masala
• 1/2 tsp of chili powder
• 2 teaspoons vegetable stock powder
• 2 ½ cups water
• 400g potato peeled and diced
• 200g pumpkin peeled and diced
• 250g sweet potato
• 1 cup frozen beans
• ½ cup frozen corn
• 2 frozen spinach cubes
• 1 capsicum, diced
• 3/4 cup red lentils
• 400g tin diced tomatoes
• 1 cup bean sprouts

Method:

In a large saucepan, saute onion and garlic in spray oil until soft.
Add spices and cook for 1 minute.
Add stock powder and water, bring to the boil.
Add rest of ingredients except frozen vegies and bean sprouts, cover, and simmer for 30-35 minutes until potato and lentils are soft.
Add the frozen vegies and simmer for 5 mins.
Take off heat and stir the bean sprouts through before serving to give a nice crunch.

Not on Core? The total of this recipe is 13 points

CORE Cubed Potato Bake

Serves: 2

Difficulty: Easy

Ingredients:

• 300 g potato, peeled diced into 1cm cubes
• potato sprinkle seasoning
• oil spray

Optional - diced bacon

Method:
Steam potato for about 8 mins (it should be very slightly underdone)
Add half of the potato into 2 small ramekins.
Spray with oil and sprinkle with seasoning.
Put the other half in, spray and season again (if using bacon, add here).
Bake in a very hot oven until golden brown, darker around the edges.

Not on Core? 150 g of potato is approx 1.5 pts

CORE Guilt Free Guacamole Dip

Is also lovely spread on sandwiches or as a hot/cold sauce to grilled beef, chicken or lamb.

Serves: About a cup

Difficulty: Easy

Ingredients:

• 1 x 340g tin asparagus in spring water, drained
• 1/3 jar of mild salsa
• 1 "clump" of coriander
• 1 spring onion
• 1 tsp garlic
• cracked pepper
• carrots or other crudities (raw vegies) as dippers

Method:
Whiz all until mixed. Peel a carrot or 2 and dive in.

Note: If you make the day before, it will seperate a little in fridge overnight. This is fine - it's 2 "wet" vegies :) Just stir it before serving

Not on Core? This recipe is ZERO points

CORE Roasted Asparagus

Pictured with Stuffed Capsicum and vegies

Entertaining tip - tie 5 asparagus spears into a bunch with 4 or 5 chives before baking

Serves: 4

Difficulty: Easy

Ingredients:

• 1 bunch of fresh asparagus (choose thin ones rather than thick ones)
• olive oil
• salt and cracked pepper

Method:

Trim cut end of asparagus stems.
Spray baking dish with olive oil.
Arrange asparagus in single layer, tips all at same end.
Spray with olive oil and sprinkle with salt and pepper.
Roast in oven for about 8 minutes or until bright green and tender crisp.

Not on Core? The points for this recipe is only for the olive oil used

CORE Green Beans in Olive Oil, Garlic and Balsamic

Serves: 4+ as a side dish

Difficulty: Easy

Ingredients:

• 6 tsp olive oil
• 2 tsp crushed garlic
• 1 1/2 tsp good quality balsamic vinegar
• 2 cups frozen green beans

Method:

In a small oven proof dish, mix together the oil, garlic and balsamic.
Mix through the still frozen beans
Bake with lid on (or cover tightly with alfoil) at 180*C for 25-30 minutes

This mix is also nice over a mix of "greens" like broccolini, asparagus, beans and snowpeas (lightly steam vegies and bake for only 15 mins).

It is particularly nice with a little slivered almonds or sesame seeds (points).

CORE Potato Wedges

Click here for Potato chips

Serves: adjustable

Difficulty: Easy

Ingredients:

• Potatoes, smallish 100g white spuds
  (As a side dish, I suggest 100-150g for "reducers", 200-250g for hungry men/children)
• oil spray
• Seasoned salt, chicken salt, Vegetta or Potato Wedge shake

Method:

Wash and dry spuds.
Cut off any "eyes", cut in half, then cut each half into 3 or 4 wedges
Line baking tray with alfoil. Spray with oil spray.
Place wedges skin side down in single layer (reduced sticking)
Spray lightly with oil, sprinkle with the seasoned seasoned salt and lightly spray again
Bake in preheated oven (about 180*C) until golden and some corners going darker brown (around 25-30 mins).
Serve immediately.

Note - if your oven element is on top, I suggest putting the tray in the bottom half of the oven, or they may burn before they cook.

Not on Core? Potato is 1.5 points for 150g or 2 points for 200g

CORE Potato Chips

I made home made chips last night. Usually we use oven chips and I cop the points, but I had the oven on making filo pies, so I made homemade chippies too.
Almost-hubby said "What did you do to the chips? They are fluffy on the inside and disintegrate in my mouth"

Click here for potato wedges

Serves: adjustable

Difficulty: Easy

Ingredients:

• Large potatoes (suggest 100-150g for "reducers", 200-250g for hungry men/children)
• oil spray

Method:
Peel potatoes and cut into chunky strips approx 1cm x 1cm x length of spud
Line baking tray with alfoil. Spray with oil spray.
Place chips in single layer and spray with oil.
Place into preheated hot oven and bake until golden and some corners going darker brown (around 25-30mins).
Serve immediately.

Note - if your oven element is on top, I suggest putting the tray in the bottom half of the oven, or they may burn before they cook.

Not on Core? Potato is 1.5 points for 150g or 2 points for 200g

CORE Morrocan Pumpkin & Roast Capsicum Soup

Serves: 4+ as mains (lunch), 6+ as starter course.

Difficulty: Easy

Ingredients:

• 750 g butternut pumpkin
• 350 g carrot
• 350 g sweet potato, peeled
• 1/2 onion
• 4 chicken stock cubes (vegetarians - use vegetable stock)
  
• Morrocan spice mix
• cracked pepper
• parsley, chopped or dried
• 1 large red capsicum or 2 small ones
• oil spray

Method:
Deseed pumpkin and chop into 1 inch chunks, leaving skin on.
Chop other vegies to about an inch
Add to pot with stock and 6 cups boiling water
Simmer with lid on for about an hour, then take off heat and cool

Meanwhile, deseed the capsicum and cut into wide strips. Put in one layer on baking tray and spray lightly with oil. Bake for close to an hour, until there is some blackening around the edges.

Blend all and put in another pot or bowl.
Add cracked pepper, some parsley (for colour mainly) and Moroccan spice. The amount of Moroccan spice will depend on brand, mine was 6 tsp. Add 3 tsp and taste before adding more.

Note - it is important for the soup to have cooled somewhat before putting in the blender as hot air rises, blowing the top off the blender and decorating your roof. If in a hurry, seperate vegies and broth and it cools quicker (about 10-15 mins, instead of about an hour)

Not on Core? The total for this recipe is approx 8 pts

CORE Roast Cherry Tomatoes

A great way to use cherry tomatoes past their prime for salads.
I throw cherry tomatoes in the roast pan when I do roasts.

Serves: 2-3 as side dish

Difficulty: Easy

Ingredients:

• 1 punnet cherry tomatoes
• Italian herbs
• oil spray

Method:
Put tomatoes in shallow oven proof dish.
Spray well with oil spray, sprinkle generously with Italian herbs, roll to coat.
Bake for 25-30 mins at 180*C.
Let sit for a few minutes before serving as they are very hot on the inside.