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Spaghetti
Bolognese

Tikka
Masala

Fajita
Wraps

Classic
Chilli

Paella

Spaghetti Bolognese

Tikka Masala with Basmati Rice

Fajita Wraps

Classic Beef Chilli

Paella

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50% QuornTM

100% Quorn

Leftover Recipe Ideas

Carbon Footprint

3.9

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

630

Kcal

Fat

19.4

MED

Sat. Fat

6.6

HIGH

Sugars

15.3

LOW

Salt

0.5

LOW

Five a day

Source of protein

Allergen information click to view

Ingredients

Serves 4
  • Large onion 1
  • Medium carrots 2
  • Sticks celery 2
  • Mushrooms, button or chestnut 150g
  • Cloves garlic 3
  • Spoons vegetable oil 2 x 15ml
  • 10% fat mince 400g
  • Can chopped tomatoes 1 x 400g
  • Tomato puree 40g
  • Red wine 150ml
  • Spoon dried oregano 1 x 15ml
  • Ground black pepper to taste
  • Spaghetti 320g
  • Parmesan cheese 30g
  • Basil leaves

Equipment

  • Scales
  • Chopping board
  • Sharp knife
  • Garlic press
  • Plate
  • Measuring jug
  • Measuring spoons
  • Large frying pan or saucepan with lid
  • Wooden spoon
  • Large saucepan with lid for pasta
  • Colander
  • Tongs
  • Fine grater

The Meaty One

A traditional rich tomato Bolognese sauce made with beef mince served with spaghetti.

Method

  1. Peel and finely chop the onion. Place each vegetable on the plate as you prepare them.
  2. Peel and cut the carrots into approximately 1cm squares.
  3. Wash the celery and cut into 1cm squares.
  4. Wipe the mushrooms and roughly slice them.
  5. Peel and crush the garlic.
  6. Heat the oil in a large frying pan or saucepan and fry the onion over a medium heat for 2-3 minutes, until beginning to soften.
  7. Add the carrots and celery and fry for another 3-4 minutes, stirring frequently.
  8. Add the garlic and stir for another minute.
  9. Increase the heat a little; add the minced beef and cook, stirring for 3-4 minutes until the meat is browned all over.
  10. Pour in the tinned tomatoes, tomato puree and wine.
  11. Add the oregano.
  12. Bring the mixture to a boil and then reduce the heat to a simmer (gently bubbling) and cover with a lid. Cook for 1 hour 15mins, stirring occasionally to produce a rich thick sauce.
  13. Check the seasoning and add ground black pepper to taste.

To cook the spaghetti

  1. After an hour of simmering the sauce, heat a large pan ¾‘s full of water until it is boiling. Use a lid to speed up the process.
  2. Add the pasta to the boiling water.
  3. Bring the water back up to the boil then turn it down to a simmer. Cook according to the time on the packet.
  4. Stir the pasta twice during cooking to ensure the strands don’t stick together.
  5. When cooked, place the colander in the sink and drain the pasta.

To serve

  1. Using the tongs, divide the spaghetti between the plates.
  2. Top with the Bolognese sauce.
  3. Grate a little parmesan over each portion.
  4. Garnish each plate with a few fresh basil leaves if available.

Skills Used

Measuring, peeling, chopping, boiling, simmering, draining, grating.

Top Tips

  • When cooking the pasta use a large pan to allow plenty of room to prevent the pasta from sticking.
  • Test when the pasta is cooked by taking out a strand with the tongs – it should be ‘al dente’ which means "slightly firm".

Prepare Now Eat Later

  • The Bolognese sauce can be chilled or frozen.
  • Left over spaghetti can be chopped into bite sized pieces and stirred into the Bolognese sauce, ready for reheating.
  • If chilled, keep covered in the fridge and use within 24 hours. Reheat until piping hot.
  • If frozen, allow enough time to defrost the sauce in the fridge, ideally overnight and reheat until piping hot.
Carbon Footprint

0.78

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

624

Kcal

Fat

20.3

MED

Sat. Fat

8.9

HIGH

Sugars

7.7

LOW

Salt

1.0

LOW

Five a day

Source of protein

Allergen information click to view

Ingredients

Serves 4
  • Marinade
  • chicken breast, skin removed 400g
  • Tikka paste 2 x 15ml spoons
  • Ground cumin 2 x 5ml spoons
  • Ground coriander 2 x 5ml spoons
  • Turmeric 2 x 5ml spoons
  • Tomato puree 1 x 15ml spoon
  • Garlic 3 cloves
  • Sauce
  • Vegetable oil 2 x 15ml spoons
  • Onions 2
  • Tinned coconut milk (not reduced fat) 200ml
  • Vegetable stock cube dissolved in 200ml boiling water 1
  • Chick peas, drained 1 x tin 400g
  • Spinach (fresh or frozen) 100g
  • Fresh coriander leaves 1 x 15ml spoon
  • White basmati rice 300g

Equipment

  • Scales
  • Measuring spoon
  • Measuring jug
  • Garlic press
  • Mixing bowl and spoon
  • Chopping board
  • Sharp knife
  • Large saucepan for curry
  • Large saucepan with lid for rice
  • Sieve

The Meaty One

A lightly spiced rich tikka and coconut sauce, with tender pieces of chicken, spinach and chick peas, served with Basmati Rice.

Method

  1. Cut the chicken into large bite sized pieces and put into a mixing bowl. Wash the knife and chopping board in hot soapy water and wash hands.
  2. Add the tikka paste, spices and tomato puree.
  3. Crush the garlic and add to the bowl.
  4. Stir well until the chicken pieces are covered in the marinade. Cover and place in the fridge for 4-5 hours or overnight.
  5. When you are ready to cook, peel and chop the onions.
  6. Heat the oil in a large saucepan and add the onions. Cook gently for 3 – 4 minutes until beginning to soften.
  7. Add the chicken mixture to the pan and cook for 4 – 5 minutes, stirring continuously.
  8. Pour in the coconut milk and vegetable stock. Bring to the boil and then reduce the heat to a simmer (gently bubbling), stirring occasionally.
  9. After 10 minutes add the chick peas and spinach and continue to simmer for a further 5 minutes. If using fresh spinach it will look like a large amount but it will soon wilt down into the sauce.

For the Rice

  1. Bring a large pan of water to the boil. Use a lid to speed up the process.
  2. Add the rice, stir, and bring back to the boil. Half cover with a lid and cook according to pack instructions.
  3. At the end of the cooking time, drain the rice through a sieve.

To serve

  1. Divide the rice between 4 plates.
  2. divide the Tikka between the plates and garnish with the coriander leaves.

Skills Used

Measuring, Chopping, boiling, simmering, frying, draining.

Top Tips

  • To avoid cross contamination, wash anything that has come into contact with raw chicken thoroughly with hot soapy water, this includes, chopping board, knife, hands and mixing bowl, before doing any other cooking or prep.
  • The longer the chicken marinates the better the flavour, for a maximum of 24 hours in the fridge. Ensure the bowl is covered.
  • Try adding other pulses instead of chick peas to the curry such as tinned lentils or borlotti beans.
  • As an alternative try adding broccoli or butternut squash to the curry. Remember to cut it into bite sized pieces.

Prepare Now Eat Later

  • You can prepare the chicken in the marinade up to 24 hours before cooking the curry. Cover the bowl and keep refrigerated until ready to cook.
  • Chill any leftover curry and use within 24 hours. Reheat until piping hot.
  • The curry can be frozen. When defrosting allow enough time to defrost in the fridge, ideally overnight, then reheat until the chicken is piping hot all the way through.
  • Any leftover rice should be chilled within an hour and kept in a covered container in the fridge for up to 24 hours. It can be eaten cold, made into a salad or reheated. If reheating, it is important to check that it is piping hot all the way through.
Carbon Footprint

0.61

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

611

Kcal

Fat

39.1

HIGH

Sat. Fat

7.5

HIGH

Sugars

13.9

LOW

Salt

2.09

HIGH

Five a day

Source of protein

Allergen information click to view

Ingredients

Serves 4
  • Marinade
  • Chicken breast, skinned 200g
  • Vegetable oil 1 x 15ml spoon
  • Smoked paprika 2 x 5ml spoons
  • Ground cumin 1 x 5ml spoon
  • Ground coriander 1 x 5ml spoon
  • Chilli powder ½ x 5ml spoon
  • Fajitas vegetables
  • Red onion ½
  • Red pepper 1
  • Orange pepper 1
  • Garlic 1 clove
  • Mushrooms, button or chestnut 150g
  • Spoons vegetable oil 1 x 15ml
  • Seasoning
  • For the Tomato & Red Onion Salsa
  • Tomatoes 400g
  • Red onion ½
  • Red chilli 1
  • Fresh coriander 1 bunch
  • Seasoning
  • For the Guacamole
  • Red onion ½
  • Ripe avocados 2
  • Tomatoes 2
  • Lime 1
  • To serve
  • White tortilla wraps 4
  • Cheddar cheese 30g
  • Sour cream 100ml

Equipment

  • Scales
  • Measuring spoon
  • Chopping board
  • Sharp knife
  • Plate for chopped vegetables
  • Garlic crusher
  • Colander
  • Kettle
  • Dessert spoon
  • Teaspoon
  • Fork
  • Cheese grater
  • Large frying pan
  • 3 x Mixing bowls
  • Zester or fine grater

The Meaty One

Chicken fajitas with Sour cream, Guacamole and Red Onion Salsa.

Method

For The Marinade

  1. Slice the chicken into thin strips. Transfer to a bowl then wash anything that has come into contact with the chicken, including the chopping board, knife and hands, in hot soapy water.
  2. Add the spices for the marinade and the oil. Stir well to coat the chicken in the spices.
  3. Cover the bowl and marinate in the fridge for 3-4 hours or overnight.

For The Fajitas

  1. Peel and thinly sliced the red onion. Place vegetables onto a plate as you chop them.
  2. Cut the tops off the peppers and remove the seeds then thinly slice.
  3. Peel and crush the garlic.
  4. Wipe the mushrooms with damp kitchen paper and roughly slice.
  5. Heat the oil in a large frying pan and add the marinated chicken. Fry, for 4-5 minutes, stirring continuously.
  6. Add the onion and peppers to the pan and continue to cook for 4-5 minutes.
  7. Add the garlic and mushrooms and fry for another 2 – 3 minutes or until all the vegetables have softened and the chicken is cooked.

For The Salsa

  1. Cut the tomatoes into 1cm squares and place into a mixing bowl.
  2. Peel and finely dice the red onion, add to the mixing bowl.
  3. Cut the chilli in half, remove the seeds then finely chop and add to the bowl.
  4. Wash the coriander, remove the stalks and chop the leaves, add to the bowl.
  5. Stir well to combine the salsa ingredients.
  6. Place into a serving bowl.

For The Guacamole

  1. Dice the red onion into very small squares and place in the colander. Pour over boiling water.
  2. Using a knife, cut the avocados in half lengthways, twist to separate the two halves. Use a teaspoon to remove the stone, and a dessert spoon to remove the flesh from the skin.
  3. Place the avocados into a bowl and mash with a fork.
  4. Cut the tomatoes into small squares and add to the avocado.
  5. Zest the lime, add to the bowl. Squeeze the juice and stir into the avocado mixture.
  6. Place into a serving bowl.

To Serve

  1. Grate the cheese.
  2. Place sour cream into a serving bowl.
  3. Place a wrap onto a chopping board, fill with a quarter of the fajita mixture and top with a quarter of the grated cheese.
  4. Tuck in the sides of the wrap by about 2cm each side and roll up tightly from the bottom, keeping the sides tucked in. Cut each wrap in half on the diagonal to expose the filling.
  5. Repeat with the other 3 wraps. Serve with the salsa, guacamole and sour cream.
  6. Alternatively leave the wraps open to let everyone help themselves to the fillings.

Skills Used

Measuring, chopping, frying, zesting, preparing avocados, wrapping tortillas

Top Tips

  • When slicing the top off the peppers, no need to waste the top, just discard the green stalk.
  • When preparing the chilli, wash your hands straight afterwards and do not touch your eyes, as the seeds and can sting.
  • If you like it really spicy use the seeds from the chilli too.
  • Don’t be tempted to over fill your wrap as it will be hard to roll and the filling will fall out!
  • Use ripe avocados as they will mash more easily, ie feel slightly soft when gently pressed, this will ensure they will mash with a fork.

Prepare Now Eat Later

  • The chicken can marinate in the spices in a covered bowl in the fridge for up to 24 hours before cooking.
  • Try serving any left over filling in a tomato sauce and serve with pasta. Reheat until piping hot.
  • The salsa can be made and kept covered, in the fridge for 24 hours.
  • Ideally make the guacamole when ready to eat, however, to stop it going brown place the stone of the avocado in the guacamole and it will prevent it from going brown, but only for an hour or so.
Carbon Footprint

4.8

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

670

Kcal

Fat

21.8

HIGH

Sat. Fat

7.0

HIGH

Sugars

14.6

LOW

Salt

1.40

LOW

Five a day

Source of protein

Allergen information click to view

Ingredients

Serves 4
  • Onion 1
  • Red chillies 2
  • Cloves garlic 2
  • Red pepper 1
  • Vegetable oil 2 x 15ml spoons
  • Chilli powder, hot or mild, to your taste 1 x 5ml spoon
  • Smoked paprika ½ x 5ml spoon
  • Ground cumin 2 x 5ml spoon
  • 10%fat minced beef 500g
  • Tomato puree 1 x 15ml spoon
  • Can chopped tomatoes 400g
  • Tomato passata 500ml
  • Beef stock cube dissolved in 100ml boiling water 1
  • Can kidney beans in water 400g
  • Cube dark chocolate – optional 1
  • Seasoning
  • Coriander leaves 1 bunch
  • White rice 300g

Equipment

  • Measuring spoons
  • Scales
  • Chopping board
  • Sharp knife
  • Garlic press
  • Measuring jug
  • Large saucepan with lid
  • Sieve
  • Colander
  • Large saucepan for rice with lid

The Meaty One

A traditional beef chilli cooked in a rich, spicy tomato sauce with red chillies and kidney beans, served with rice.

Method

  1. Peel and dice the onion.
  2. Cut the chillies in half, remove the seeds and chop finely.
  3. Crush the garlic cloves.
  4. Deseed the pepper and cut into 2cm pieces.
  5. Heat the oil in a large saucepan and gently fry the onion for 3 -4 minutes.
  6. Add the chillies, garlic and red pepper and cook for a further minute.
  7. Stir in the spices and cook for a further minute.
  8. Add the minced beef and fry, stirring, until the meat has turned brown.
  9. Add the tomato puree, tinned tomatoes, passata and stock.
  10. Bring the mixture to the boil then turn down to a simmer (gently bubbling) for 50 minutes, covered, stirring occasionally to prevent sticking.
  11. Drain the kidney beans and add to the pan.
  12. Stir in 1 cube of dark chocolate (if using) and cook for a further 2 minutes.
  13. Taste and check the seasoning.
  14. Chop the coriander leaves for garnish.

For The Rice

  1. Bring a large pan of water to the boil. Use a lid to speed up the process.
  2. Add the rice, stir and bring back to the boil. Half cover with a lid and cook according to pack instructions.
  3. At the end of the cooking time, drain the rice through a sieve.

To Serve

  1. Place a quarter of the rice onto each plate, top with chilli garnish with and coriander leaves.

Skills Used

Measuring, peeling, chopping, frying, boiling, simmering, steaming

Top Tips

  • When slicing the top off the pepper, no need to waste the top, just discard the green stalk.
  • When preparing the chilli, wash your hands straight afterwards and do not touch your eyes, as the seeds and can sting.
  • If you like it really spicy include the seeds from the chilli too.
  • Dark chocolate gives richness to the sauce but if you don’t have dark chocolate add ½ x 5ml spoon of sugar instead.

Prepare Now Eat Later

  • The chilli can be frozen. When defrosting allow enough time to defrost in the fridge, ideally overnight, then reheat until piping hot.
  • Chill any leftover chilli, use within 24 hours and reheat until piping hot.
  • Any leftover rice should be chilled within an hour and kept in a covered container in the fridge for up to 24 hours. It can be eaten cold, made into a salad or reheated. If reheating, it is important to check that it is piping hot all the way through.
Carbon Footprint

1.2

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

681

Kcal

Fat

22.1

HIGH

Sat. Fat

5.9

LOW

Sugars

15.0

LOW

Salt

3.98

HIGH

Five a day

Source of protein

Allergen information click to view

Ingredients

Serves 4
  • Onion 1
  • Garlic cloves 2
  • Red pepper 1
  • Yellow pepper 1
  • Fine green beans 200g
  • Fresh tomatoes 400g
  • Chicken breast, skinned 400g
  • Vegetable oil 2 x 15ml spoons
  • Chorizo 140g
  • Saffron threads 1 x 5ml
  • Smoked paprik 2 x 5ml spoons
  • Mild chilli powder 1 x 5ml spoons
  • Paella rice 250g
  • Chicken stock cube dissolved in 900ml boiling water 2
  • Tin butter beans in water 1x 400g
  • Frozen peas 200g
  • Seasoning
  • Garnish
  • Parsley 3 x 15ml spoons
  • Lemon wedges - optional
  • Olives – optional

Equipment

  • Measuring spoons
  • Measuring jug
  • Scales
  • Chopping board
  • Sharp knife
  • Garlic crusher
  • Ramekin or small cup for saffron
  • 2 x heat proof bowls for tomatoes
  • Kettle
  • Slotted spoon
  • Bowl for raw chicken
  • Large deep open pan with lid
  • Plate for cooked chicken
  • Colander

The Meaty One

One of the best known Spanish rice dishes, flavoured with saffron and smoked paprika. Paella takes its name from the wide shallow traditional pan used to cook the dish.

Method

  1. Peel and chop the onion.
  2. Peel and crush the garlic.
  3. Deseed and slice the peppers into thin strips.
  4. Cut the beans into bite sized pieces.
  5. Remove the skin of the tomatoes by making a small nick in the base of the tomato skin with a sharp knife then place the tomatoes into a bowl and cover with boiling water. Leave for 30 seconds then transfer the tomatoes with a slotted spoon into a bowl of cold water. When cool, the skins will slip of the tomatoes.
  6. Chop the tomatoes.
  7. Soak the saffron strands into 1 x 15ml spoon of cold water.
  8. Remove the outer skin from the chorizo and slice into rings approximately as thick as a £1 coin.
  9. On a separate chopping board, chop the chicken into bite sized pieces. Transfer to a bowl then wash anything that has come into contact with the chicken and chorizo, including the chopping board, knife and hands, in hot soapy water.
  10. Heat the oil in a large open deep pan.
  11. Add the chicken and fry for 7 -8 minutes until golden brown and cooked through.
  12. Remove the chicken from the pan, with the slotted spoon and place onto a plate, leaving the fat and juices in the pan.
  13. Add the onion and chorizo to the pan and cook for 3-4 minutes.
  14. Add the garlic and peppers and cook for another 2 minutes, stirring occasionally.
  15. Add the paprika and chilli powder. Stirring to cook the spices for 1 minute.
  16. Add the saffron with the water.
  17. Add the paella rice and stir well to coat in the spices.
  18. Add 700ml of the stock, (keeping 200ml back) stir, and turn up the heat to bring to a boil.
  19. Once boiling, cover and turn down the heat to a simmer (gently bubbling) for 15 minutes.
  20. Next add chicken back in, green beans and chopped tomatoes, stir once then leave to simmer gently for 5-6 minutes.
  21. Drain the butter beans in a colander and add to the paella.
  22. Add the peas and stir once to combine.
  23. The rice should be tender and nearly all the stock absorbed. Add a little more of the hot stock if the mixture is too dry. Taste and season with salt and black pepper.
  24. Chop the parsley.

To Serve

  1. Take the pot to the table and divide between 4 large open bowls. Chop the parsley and sprinkle over the paella and garnish with wedges of lemon and black or green olives if using.

Skills Used

Measuring, chopping, de skinning, frying, boiling, simmering

Top Tips

  • As an alternative to saffron use 1 x 5ml spoon turmeric.
  • When slicing the top off the pepper, no need to waste the top, just discard the green stalk.
  • Once the rice is in the pan let it simmer without stirring too often to prevent the rice going sticky.
  • If you don’t have a lid to fit the pan use a piece of tin foil.
  • The peas can be added straight from frozen at the end of cooking as they will soon heat through and keep their vibrant colour.
  • Add a little extra water if the rice has absorbed all the stock.

Prepare Now Eat Later

  • Any leftover paella can be kept chilled in the fridge for 24hours and eaten cold as a salad or used to stuff peppers.
Carbon Footprint

2.3

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

596

Kcal

Fat

15.5

LOW

Sat. Fat

4.6

LOW

Sugars

15.6

LOW

Salt

0.40

LOW

Five a day

Saturated Fats

Fibre

Source of protein

Allergen information click to view

Ingredients

Serves 4
  • Quorn mince 200g
  • Large onion 1
  • Medium carrots 2
  • Celery 2 Sticks
  • Mushrooms, button or chestnut 150g
  • Garlic 3 cloves
  • Vegetable oil 2 x 15ml spoons
  • 10% Fat mince 200g
  • Can chopped tomatoes 1 x 400g
  • Tomato puree 40g
  • Red wine 150ml
  • Dried oregano 1 x 15ml spoon
  • Ground black pepper to taste
  • White spaghetti 320g
  • Parmesan cheese 30g
  • Basil leaves

Equipment

  • Scales
  • Chopping board
  • Sharp knife
  • Garlic press
  • Plate
  • Measuring jug
  • Measuring spoons
  • Large frying pan or saucepan with lid
  • Wooden spoon
  • Large saucepan with lid for pasta
  • Colander
  • Tongs
  • Fine grater

50/50

A traditional rich tomato Bolognese sauce made with Quorn and beef mince served with spaghetti.

Method

  1. Peel and finely chop the onion. Place each vegetable on the plate as you prepare them.
  2. Peel and cut the carrots into approximately 1cm squares.
  3. Wash the celery and cut into 1cm squares.
  4. Wipe the mushrooms and roughly slice them.
  5. Peel and crush the garlic.
  6. Heat the oil in a large frying pan or saucepan and fry the onion over a medium heat for 2-3 minutes, until beginning to soften.
  7. Add the carrots and celery and fry for another 3-4 minutes, stirring frequently.
  8. Add the garlic and stir for another minute.
  9. Increase the heat a little; add the minced beef and cook, stirring for 3-4 minutes until the meat is browned all over.
  10. Pour in the tinned tomatoes, tomato puree and wine.
  11. Add the oregano.
  12. Bring the mixture to a boil and then reduce the heat to a simmer (gently bubbling) and cover with a lid. Cook for 1 hour, stirring occasionally to produce a rich thick sauce.
  13. Stir in the Quorn mince and continue to simmer for a final 15 minutes.
  14. Check the seasoning and add ground black pepper to taste.

To cook the spaghetti

  1. Once the Quorn mince has been added to the sauce, heat a large pan ¾‘s full of water until it is boiling. Use a lid to speed up the process.
  2. Add the pasta to the boiling water.
  3. Bring the water back up to the boil then turn it down to a simmer. Cook according to the time on the packet.
  4. Stir the pasta twice during cooking to ensure the strands don’t stick together.
  5. When cooked, place the colander in the sink and drain the pasta.

To serve

  1. Using the tongs, divide the spaghetti between the plates.
  2. Top with the Bolognese sauce.
  3. Grate a little parmesan over each portion.
  4. Garnish each plate with a few fresh basil leaves if available.

Skills Used

Measuring, peeling, chopping, boiling, simmering, draining, grating.

Top Tips

  • When cooking the pasta use a large pan to allow plenty of room to prevent the pasta from sticking.
  • Test when the pasta is cooked by taking out a strand with the tongs – it should be ‘al dente’ which means "slightly firm".

Prepare Now Eat Later

  • The Bolognese sauce can be chilled or frozen.
  • Left over spaghetti can be chopped into bite sized pieces and stirred into the Bolognese sauce, ready for reheating.
  • If chilled, keep covered in the fridge and use within 24 hours. Reheat until piping hot.
  • If frozen, allow enough time to defrost the sauce in the fridge, ideally overnight and reheat until piping hot.
Carbon Footprint

0.76

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

585

Kcal

Fat

17.2

MED

Sat. Fat

5.0

LOW

Sugars

9.2

LOW

Salt

0.87

LOW

Five a day

Saturated Fats

Fibre

Source of protein

Allergen information click to view

Ingredients

Serves 4
  • Marinade
  • Quorn pieces, defrosted 200g
  • Chicken breast, skin removed 200g
  • Tikka paste 2 x 15ml spoons
  • Ground cumin 2 x 5ml spoons
  • Ground coriander 2 x 5ml spoons
  • Turmeric 2 x 5ml spoons
  • Tomato puree 1 x 15ml spoon
  • Garlic 3 cloves
  • Sauce
  • Vegetable oil 2 x 15ml spoons
  • Onions 2
  • Reduced fat tinned coconut milk 200ml
  • Reduced salt vegetable stock cube dissolved in 200ml boiling water 1
  • Chick peas, drained 1 x tin 400g
  • Spinach (fresh or frozen) 100g
  • Fresh coriander leaves 1 x 15ml spoon
  • Brown basmati rice 300g

Equipment

  • Scales
  • Measuring spoon
  • Measuring jug
  • Garlic press
  • Mixing bowl and spoon
  • Chopping board
  • Sharp knife
  • Large saucepan for curry
  • Large saucepan with lid for rice
  • Sieve

50/50

A lightly spiced rich tikka and coconut sauce, with tender pieces of Quorn, chicken, spinach and chick peas, served with Basmati Rice.

Method

  1. Put the defrosted Quorn pieces into a large mixing bowl.
  2. Cut the chicken into large bite sized pieces and add to the Quorn. Wash the knife and chopping board in hot soapy water and wash hands.
  3. Add the tikka paste, spices and tomato puree.
  4. Crush the garlic and add to the bowl.
  5. Stir well until the chicken pieces are covered in the marinade. Cover and place in the fridge for 4-5 hours or overnight.
  6. When you are ready to cook, peel and chop the onions.
  7. Heat the oil in a large saucepan and add the onions. Cook gently for 3 – 4 minutes until beginning to soften.
  8. Add the Quorn and chicken mixture to the pan and cook for 4 – 5 minutes, stirring continuously.
  9. Pour in the coconut milk and vegetable stock. Bring to the boil and then reduce the heat to a simmer (gently bubbling), stirring occasionally.
  10. After 10 minutes add the chick peas and spinach and continue to simmer for a further 5 minutes. If using fresh spinach it will look like a large amount but it will soon wilt down into the sauce.

For the Rice

  1. Bring a large pan of water to the boil. Use a lid to speed up the process.
  2. Add the rice, stir, and bring back to the boil. Half cover with a lid and cook according to pack instructions.
  3. At the end of the cooking time, drain the rice through a sieve.

To serve

  1. Divide the rice between 4 plates.
  2. Divide the Tikka between the plates and garnish with the coriander leaves.

Skills Used

Measuring, Chopping, boiling, simmering, frying, draining

Top Tips

  • To avoid cross contamination, wash anything that has come into contact with raw chicken thoroughly with hot soapy water, this includes, chopping board, knife, hands and mixing bowl, before doing any other cooking or prep.
  • The longer the Quorn and chicken marinates the better the flavour, for a maximum of 24 hours in the fridge. Ensure the bowl is covered.
  • Try adding other pulses instead of chick peas to the curry such as tinned lentils or borlotti beans.
  • As an alternative try adding broccoli or butternut squash to the curry. Remember to cut it into bite sized pieces.

Prepare Now Eat Later

  • You can prepare the chicken in the marinade up to 24 hours before cooking the curry. Cover the bowl and keep refrigerated until ready to cook.
  • Chill any leftover curry and use within 24 hours. Reheat until piping hot.
  • The curry can be frozen. When defrosting allow enough time to defrost in the fridge, ideally overnight, then reheat until the chicken is piping hot all the way through.
  • Any leftover rice should be chilled within an hour and kept in a covered container in the fridge for up to 24 hours. It can be eaten cold, made into a salad or reheated. If reheating, it is important to check that it is piping hot all the way through.
Carbon Footprint

0.55

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

525

Kcal

Fat

29.8

HIGH

Sat. Fat

6.7

HIGH

Sugars

15.5

LOW

Salt

1.80

MED

Five a day

Fibre

Source of protein

Allergen information click to view

Ingredients

Serves 4
  • Marinade
  • Quorn pieces, defrosted 100g
  • Chicken breast, skinned 100g
  • Vegetable oil 1 x 15ml spoon
  • Smoked paprika 2 x 5ml spoons
  • Ground cumin 1 x 5ml spoon
  • Ground coriander 1 x 5ml spoon
  • Chilli powder ½ x 5ml spoon
  • Fajitas vegetables
  • Red onion ½
  • Red pepper 1
  • Orange pepper 1
  • Garlic 1 clove
  • Mushrooms, button or chestnut 150g
  • Vegetable oil 1 x 15ml spoons
  • Seasoning
  • For the Tomato & Red Onion Salsa
  • Tomatoes 400g
  • Red onion ½
  • Red chilli 1
  • Fresh coriander 1 bunch
  • Seasoning
  • For the Guacamole
  • Red onion ½
  • Ripe avocados 2
  • Tomatoes 2
  • Lime 1
  • To serve
  • White tortilla wraps 4
  • Reduced fat Cheddar cheese 30g
  • 0% fat Greek yoghurt 100ml

Equipment

  • Scales
  • Measuring spoons
  • Chopping board
  • Sharp knife
  • Plate for chopped vegetables
  • Garlic crusher
  • Colander
  • Kettle
  • Dessert spoon
  • Teaspoon
  • Fork
  • Cheese grater
  • Large frying pan
  • 3 x Mixing bowls
  • Zester or fine grater

50/50

Quorn and chicken Fajita Wraps with Greek Yohgurt, Guacamole and Red Onion Salsa.

Method

For The Marinade

  1. Place the defrosted Quorn pieces into a mixing bowl.
  2. Slice the chicken into thin strips. Transfer to the bowl then wash anything that has come into contact with the chicken, including the chopping board, knife and hands, in hot soapy water.
  3. Add the spices for the marinade and the oil. Stir well to coat the Quorn and chicken in the spices.
  4. Cover the bowl and marinate in the fridge for 3-4 hours or overnight.

For The Fajitas

  1. Peel and thinly sliced the red onion. Place vegetables onto a plate as you chop them.
  2. Cut the tops off the peppers and remove the seeds then thinly slice.
  3. Peel and crush the garlic.
  4. Wipe the mushrooms with damp kitchen paper and roughly slice.
  5. Heat the oil in a large frying pan and add the marinated Quorn and chicken. Fry, for 4-5 minutes, stirring continuously.
  6. Add the onion and peppers to the pan and continue to cook for 4-5 minutes.
  7. Add the garlic and mushrooms and fry for another 2 – 3 minutes or until all the vegetables have softened and the chicken is cooked.

For The Salsa

  1. Cut the tomatoes into 1cm squares and place into a mixing bowl.
  2. Peel and finely dice the red onion, add to the mixing bowl.
  3. Cut the chilli in half, remove the seeds then finely chop and add to the bowl.
  4. Wash the coriander, remove the stalks and chop the leaves, add to the bowl.
  5. Stir well to combine the salsa ingredients.
  6. Place into a serving bowl.

For The Guacamole

  1. Dice the red onion into very small squares and place in the colander. Pour over boiling water.
  2. Using a knife, cut the avocados in half lengthways, twist to separate the two halves. Use a teaspoon to remove the stone, and a dessert spoon to remove the flesh from the skin.
  3. Place the avocados into a bowl and mash with a fork.
  4. Cut the tomatoes into small squares and add to the avocado.
  5. Zest the lime, add to the bowl. Squeeze the juice and stir into the avocado mixture.
  6. Place into a serving bowl.

To serve

  1. Grate the cheese.
  2. Place yoghurt into a serving bowl.
  3. Place a wrap onto a chopping board, fill with a quarter of the fajita mixture and top with a quarter of the grated cheese.
  4. Tuck in the sides of the wrap by about 2cm each side and roll up tightly from the bottom, keeping the sides tucked in. Cut each wrap in half on the diagonal to expose the filling.
  5. Repeat with the other 3 wraps. Serve with the salsa, guacamole and sour cream.
  6. Alternatively leave the wraps open to let everyone help themselves to the fillings.

Skills Used

Measuring, chopping, frying, zesting, preparing avocados, wrapping and rolling tortillas

Top Tips

  • When slicing the top off the peppers, no need to waste the top, just discard the green stalk.
  • When preparing the chilli, wash your hands straight afterwards and do not touch your eyes, as the seeds and can sting.
  • If you like it really spicy use the seeds from the chilli too.
  • Don’t be tempted to over fill your wrap as it will be hard to roll and the filling will fall out!
  • Use ripe avocados as they will mash more easily, ie feel slightly soft when gently pressed, this will ensure they will mash with a fork.

Prepare Now Eat Later

  • The Quorn and chicken can marinate in the spices in a covered bowl in the fridge for up to 24 hours before cooking.
  • Try serving any left over filling in a tomato sauce and serve with pasta. Reheat until piping hot.
  • The salsa can be made and kept covered, in the fridge for 24 hours.
  • Ideally make the guacamole when ready to eat, however, to stop it going brown place the stone of the avocado in the guacamole and it will prevent it from going brown, but only for an hour or so.
Carbon Footprint

2.8

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

647

Kcal

Fat

17.8

LOW

Sat. Fat

4.7

LOW

Sugars

16.5

LOW

Salt

0.98

LOW

Five a day

Saturated Fats

Fibre

Source of protein

Allergen information click to view

Ingredients

Serves 4
  • Quorn mince 250g
  • Onion 1
  • Red chillies 2
  • Cloves garlic 2
  • Red pepper 1
  • Vegetable oil 2 x 15ml spoons
  • Chilli powder, hot or mild, to your taste 1 x 5ml spoon
  • Smoked paprika ½ x 5ml spoon
  • Ground cumin 2 x 5ml spoon
  • 10%fat minced beef 250g
  • Tomato puree 1 x 15ml spoon
  • Can chopped tomatoes 400g
  • Tomato passata 500ml
  • Reduced salt vegetable stock cube dissolved in 100ml boiling water 1
  • Can kidney beans in water 400g
  • Cube dark chocolate – optional 1
  • Seasoning
  • Coriander leaves 1 bunch
  • Brown rice 300g
  • Side Salad
  • Salad leaves 100g
  • Cherry tomatoes 8
  • Cucumber ½
  • Lemon ½
  • Olive or rapeseed oil 1 tbsp

Equipment

  • Measuring spoons
  • Scales
  • Chopping board
  • Sharp knife
  • Garlic press
  • Measuring jug
  • Large saucepan with lid
  • Sieve
  • Colander
  • Large saucepan for rice with lid
  • Bowl for salad
  • 2 spoons

50/50

A traditional chilli made with beef and Quorn mince, cooked in a rich, spicy tomato sauce with red chillies and kidney beans, served with rice and a side salad.

Method

For The Marinade

  1. Peel and dice the onion.
  2. Cut the chillies in half, remove the seeds and chop finely.
  3. Crush the garlic cloves.
  4. Deseed the pepper and cut into 2cm pieces.
  5. Heat the oil in a large saucepan and gently fry the onion for 3 -4 minutes.
  6. Add the chillies, garlic and red pepper and cook for a further minute.
  7. Stir in the spices and cook for a further minute.
  8. Add the minced beef and fry, stirring, until the meat has turned brown.
  9. Add the tomato puree, tinned tomatoes, passata and stock.
  10. Bring the mixture to the boil then turn down to a simmer (gently bubbling) for 40 minutes, covered, stirring occasionally to prevent sticking.
  11. Add the Quorn mince and continue to simmer for a further 10 minutes.
  12. Drain the kidney beans and add to the pan.
  13. Stir in 1 cube of dark chocolate (if using) and cook for a further 2 minutes.
  14. Taste and check the seasoning.
  15. Chop the coriander leaves for garnish.

For the Rice

  1. Bring a large pan of water to the boil. Use a lid to speed up the process.
  2. Add the rice, stir and bring back to the boil. Half cover with a lid and cook according to pack instructions.
  3. At the end of the cooking time, drain the rice through a sieve.

For the salad

  1. Wash the salad leaves.
  2. Wash the tomatoes and cut in half.
  3. Wash the cucumber and slice.
  4. Juice half a lemon.
  5. Place into a large bowl and drizzle with the olive oil and lemon juice. Toss the salad with 2 spoons.

To serve

  1. Place a quarter of the rice onto each plate, top with chilli and garnish with and coriander leaves. Divide the salad between the 4 plates.

Skills Used

Measuring, peeling, chopping, frying, boiling, simmering, steaming

Top Tips

  • When slicing the top off the pepper, no need to waste the top, just discard the green stalk.
  • When preparing the chilli, wash your hands straight afterwards and do not touch your eyes, as the seeds and can sting.
  • If you like it really spicy include the seeds from the chilli too.
  • Dark chocolate gives richness to the sauce but if you don’t have dark chocolate add ½ x 5ml spoon of sugar instead.

Prepare Now Eat Later

  • The chilli can be frozen. When defrosting allow enough time to defrost in the fridge, ideally overnight, then reheat until piping hot.
  • Chill any leftover chilli, use within 24 hours and reheat until piping hot.
  • Any left over rice should be chilled within an hour and kept in a covered container in the fridge for up to 24 hours. It can be eaten cold, made into a salad or reheated. If reheating, it is important to check that it is piping hot all the way through.
Carbon Footprint

0.92

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

611

Kcal

Fat

17.4

MED

Sat. Fat

3.9

LOW

Sugars

15.3

LOW

Salt

2.98

HIGH

Five a day

Saturated Fats

Source of protein

Allergen information click to view

Ingredients

Serves 4
  • Quorn pieces 200g
  • Onion 1
  • Garlic cloves 2
  • Red pepper 1
  • Yellow pepper 1
  • Fine green beans 200g
  • Fresh tomatoes 400g
  • Chicken breast, skinned 200g
  • Vegetable oil 2 x 15ml spoons
  • Chorizo 70g
  • Saffron threads 1 x 5ml
  • Smoked paprika 2 x 5ml spoons
  • Mild chilli powder 1 x 5ml spoons
  • Paella rice 250g
  • Reduced salt vegetable stock cubes dissolved in 900ml boiling water 2
  • Tin butter beans in water 1 x 400g
  • Frozen peas 200g
  • Seasoning
  • Garnish
  • Parsley 3 x 15ml spoons
  • Lemon wedges - optional
  • Olives – optional

Equipment

  • Measuring spoons
  • Measuring jug
  • Scales
  • Chopping board
  • Sharp knife
  • Garlic crusher
  • Ramekin or small cup for saffron
  • 2 x heat proof bowls for tomatoes
  • Kettle
  • Slotted spoon
  • Bowl for raw chicken
  • Large deep open pan with lid
  • Plate for cooked chicken
  • Colander

50/50

One of the best known Spanish rice dishes flavoured with saffron and smoked paprika. Paella takes its name from the wide shallow traditional pan used to cook the dish.

Method

For The Marinade

  1. Peel and chop the onion.
  2. Peel and crush the garlic.
  3. Deseed and slice the peppers into thin strips.
  4. Cut the beans into bite sized pieces.
  5. De skin the tomatoes by making a small nick in the base of the tomato skin with a sharp knife then place the tomatoes into a bowl and cover with boiling water. Leave for 30 seconds then transfer the tomatoes with a slotted spoon into a bowl of cold water. When cool, the skins will slip of the tomatoes.
  6. Chop the tomatoes.
  7. Soak the saffron strands into 1 x 15ml spoon of cold water.
  8. Remove the outer skin from the chorizo and slice into rings approximately as thick as a £1 coin.
  9. Chop the chicken into bite sized pieces. Transfer to a bowl then wash anything that has come into contact with the chicken and chorizo, including the chopping board, knife and hands, in hot soapy water.
  10. Heat the oil in a large open deep pan.
  11. Add the chicken and fry for 7 -8 minutes until golden brown and cooked through.
  12. Remove the chicken from the pan, with the slotted spoon and place onto a plate, leaving the fat and juices in the pan.
  13. Add the onion and chorizo to the pan and cook for 3-4 minutes.
  14. Add the garlic and peppers and cook for another 2 minutes, stirring occasionally.
  15. Add the paprika and chilli powder. Stirring to cook the spices for 1 minute.
  16. Add the saffron with the water.
  17. Add the paella rice and stir well to coat in the spices.
  18. Add the stock, stir, and turn up the heat to bring to a boil.
  19. Once boiling, cover and turn down the heat to a simmer (gently bubbling) for 15 minutes.
  20. Next add the chicken back in, Quorn pieces, green beans and chopped tomatoes, stir once then leave to simmer gently for 5-6 minutes.
  21. Drain the butter beans in a colander and add to the paella.
  22. Add the peas and stir once to combine.
  23. The rice should be tender and nearly all the stock absorbed. Add a little more hot water if the mixture is too dry. Taste and season with salt and black pepper.
  24. Chop the parsley.

To serve

  1. Take the pot to the table and divide between 4 large open bowls. Chop the parsley and sprinkle over the paella and garnish with wedges of lemon and black or green olives if using.

Skills Used

Measuring, chopping, de skinning, frying, boiling, simmering

Top Tips

  • As an alternative to saffron use 1 x 5ml spoon turmeric.
  • When slicing the top off the pepper, no need to waste the top, just discard the green stalk.
  • Once the rice is in the pan let it simmer without stirring. This will prevent the rice going from being sticky.
  • If you don’t have a lid to fit the pan use a piece of tin foil.
  • The peas can be added straight from frozen at the end of cooking as they will soon heat through and will keep their vibrant colour.
  • Add a little extra water if the rice has absorbed all the stock.

Prepare Now Eat Later

  • Any leftover paella can be kept chilled in the fridge for 24hours and eaten cold as a salad or used to fill stuffed peppers.
Carbon Footprint

0.64

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

632

Kcal

Fat

12.9

LOW

Sat. Fat

2.9

LOW

Sugars*

14.8

LOW

Salt

0.97

LOW

Five a day

Saturated Fats

Fibre

Source of protein

*Naturally occurring sugars from vegetables and tomatoes

Allergen information click to view

Ingredients

Serves 4
  • Quorn mince 300g
  • Large onion 1
  • Medium carrots 2
  • Celery 2 sticks
  • Mushrooms, button or chestnut 150g
  • Garlic 3 cloves
  • Vegetable oil 2 x 15ml spoons
  • Red lentils 100g
  • Can chopped tomatoes 1 x 400g
  • Reduced salt vegetable stock 200ml
  • Red wine 150ml
  • Dried oregano 1 x 15ml spoon
  • Yeast extract 2 x 5ml spoons
  • Ground black pepper to taste
  • Whole wheat spaghetti 320g
  • Tenderstem broccoli 320g
  • Italian style hard cheese (vegetarian version of parmesan) 30g
  • Basil leaves to serve (optional)

Equipment

  • Scales
  • Chopping board
  • Sharp knife
  • Garlic press
  • Plate
  • Measuring jug
  • Measuring spoons
  • Large frying pan or saucepan with lid
  • Wooden spoon
  • Large saucepan with lid for pasta
  • Colander
  • Tongs
  • Fine grater

Quorn Spaghetti Bolognese with Tenderstem broccoli

A traditional rich tomato Bolognese sauce made with Quorn mince served with whole wheat pasta and Tenderstem broccoli.

Method

  1. Peel and finely chop the onion. Place each vegetable on the plate as you prepare them.
  2. Peel and cut the carrots into approximately 1cm dice.
  3. Wash the celery and cut into 1cm squares.
  4. Wipe the mushrooms and roughly slice them.
  5. Peel and crush the garlic.
  6. Heat the oil in a large frying pan or saucepan and fry the onion over a medium heat for 2-3 minutes, until beginning to soften.
  7. Add the carrots and celery and fry for another 3-4 minutes, stirring frequently.
  8. Add the garlic and stir for another minute.
  9. Place lentils in a sieve and rinse under cold running water. Add to the sauce.
  10. Pour in the tinned tomatoes, vegetable stock and wine.
  11. Add the oregano and yeast extract.
  12. Turn up the heat to bring the mixture to a boil and then reduce the heat to a simmer (gently bubbling) for 5 minutes.
  13. Add the Quorn mince and continue to simmer for the next 15 minutes, stirring occasionally.
  14. Check the seasoning and add ground black pepper to taste.

To cook the spaghetti

  1. Meanwhile, heat a large pan ¾‘s full of water until it is boiling. Use a lid to speed up the process.
  2. Add the pasta to the boiling water.
  3. Bring the water back up to the boil then turn it down to a simmer. Cook according to the time on the packet.
  4. Stir the pasta twice during cooking to ensure the strands don’t stick together.
  5. When cooked, place the colander in the sink and drain the pasta.

To cook the Tenderstem broccoli

  1. Wash the Tenderstem broccoli and steam or boil for 3-4 minutes, until just tender.

To serve

  1. Using the tongs, divide the spaghetti between the plates.
  2. Top with the Quorn Bolognese.
  3. Grate a little parmesan over each portion.
  4. Garnish each plate with a few fresh basil leaves if available.
  5. Divide the broccoli between the plates and serve.

Skills Used

Measuring, peeling, chopping, boiling, simmering, draining, grating.

Top Tips

  • Quorn mince can be added to the sauce straight from the freezer.
  • When cooking the pasta use a large pan to allow plenty of room to prevent the pasta from sticking.
  • Test when the pasta is cooked by taking out a strand with the tongs – it should be ‘al dente’ which means ‘slightly firm’.
  • Steaming the broccoli rather than boiling will help preserve some nutrients.

Prepare Now Eat Later

  • The Bolognese sauce can be chilled or frozen.
  • Left over spaghetti can be chopped into bite sized pieces and stirred into the Bolognese sauce, ready for reheating.
  • If chilled, keep covered in the fridge and use within 24 hours. Reheat until piping hot.
  • If frozen, allow enough time to defrost the sauce in the fridge, ideally overnight and reheat until piping hot.
Carbon Footprint
Main meal

0.73

kg CO2 e per portion

Side dish

0.09

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

665

Kcal

Fat

17

LOW

Sat. Fat

4.5

LOW

Sugars

15

LOW

Salt

1.0

LOW

Five a day

Sat. Fats

Sugar

Salt

Fibre

Source of protein

Allergen information click to view

Ingredients

Serves 4
  • Marinade
  • Quorn pieces, defrosted 300g
  • Tikka paste 2 x 15ml spoons
  • Ground cumin 2 x 5ml spoons
  • Ground coriander 2 x 5ml spoons
  • Turmeric 2 x 5ml spoons
  • Tomato puree 1 x 15ml spoon
  • Garlic 3 cloves
  • Sauce
  • Vegetable oil 5ml spoons
  • Onions 2
  • Reduced fat tinned coconut milk 200ml
  • Reduced salt vegetable stock 200ml
  • Chick peas, drained 1 x tin 400g
  • Spinach (fresh or frozen) 200g
  • Spoon fresh coriander leaves 1 x 15ml
  • Brown rice 300g
  • Spiced cauliflower and peas
  • Cauliflower 340g
  • Vegetable oil 1 x 15ml
  • Dried chilli flakes 2 x 5ml spoons
  • Cumin seeds 2 x 5ml spoons
  • Turmeric 2 x 5ml spoons
  • Frozen peas 340g

Equipment

  • Scales
  • Measuring spoon
  • Measuring jug
  • Garlic press
  • Mixing bowl and spoon
  • Chopping board
  • Measuring spoons
  • Sharp knife
  • Large saucepan for curry
  • Large saucepan with lid for rice
  • Sieve
  • Large frying pan with lid
  • Wooden spoon

Quorn Tikka Masala with Spiced Cauliflower and Peas with Rice

A lightly spiced rich tikka and coconut sauce, with tender pieces of Quorn, spinach and chick peas. Delicious served with nutty brown rice and spiced cauliflower and pea side dish.

Method

  1. Place the Quorn pieces into a large mixing bowl.
  2. Add the tikka paste, spices and tomato puree.
  3. Crush the garlic and add to the bowl.
  4. Stir well until the Quorn pieces are covered in the marinade.
  5. Peel and chop the onions.
  6. Heat the oil in a large saucepan and add the onions. Cook gently for 3 – 4 minutes until beginning to soften.
  7. Add the Quorn mixture to the pan and cook for 4 – 5 minutes, stirring continuously.
  8. Pour in the coconut milk and vegetable stock. Bring to the boil and then reduce the heat to a simmer (gently bubbling), stirring occasionally.
  9. After 10 minutes add the chick peas and spinach and continue to simmer for a further 5 minutes. If using fresh spinach it will look like a large amount but it will soon wilt down into the sauce.

For the Rice

  1. Bring a large pan of water to the boil. Use a lid to speed up the process.
  2. Add the rice, stir, and bring back to the boil. Half cover with a lid and cook according to pack instructions.
  3. At the end of the cooking time, drain the rice through a sieve.

For the spiced cauliflower and Peas

  1. Cut the cauliflower into bite sized florets.
  2. Heat the oil in a frying pan
  3. Add the spices and stir for 30 seconds to cook them out.
  4. Add the cauliflower and fry for 4-5 minutes, stirring. If it is starting to brown, turn down the heat.
  5. Add the peas, lower the heat and cover with a lid for 3- 4 minutes or until the cauliflower is just soft – test with a sharp knife, if it goes in easily, the cauliflower if cooked.

To serve

  1. Divide the rice between 4 plates.
  2. Divide the Tikka between the plates and garnish with the coriander leaves.
  3. Serve the spiced cauliflower and peas in a bowl for everyone to help themselves or put a portion onto each plate.

Skills Used

Measuring, Chopping, boiling, simmering, frying, draining

Top Tips

  • Use defrosted Quorn pieces so that they soak up the flavours from the marinade. Defrost the Quorn pieces in the fridge overnight.
  • To ensure the cauliflower cooks all at the same time, cut the florets into even sized pieces.
  • Brown rice takes a little longer to cook than white rice but it’s worth it for the nutty flavour and extra fibre.
  • Try adding other pulses instead of chick peas to the curry such as tinned lentils or borlotti beans.
  • As an alternative try adding broccoli or butternut squash to the curry. Remember to cut it into bite sized pieces.

Prepare Now Eat Later

  • You can prepare the Quorn in the marinade up to 24 hours before cooking the curry. Cover the bowl and keep refrigerated until ready to cook.
  • Chill any leftover curry and use within 24 hours. Reheat until piping hot.
  • Try turning left over curry into a Bombay pie. (See reinvention test)
  • The curry can be frozen. When defrosting allow enough time to defrost in the fridge, ideally overnight, then reheat until piping hot.
  • Chill any leftover spiced cauliflower and use within 24 hours. It is delicious eaten hot or cold. If reheating, either stir fry or microwave until piping hot.
  • Any leftover rice should be chilled within an hour and kept in a covered container in the fridge for up to 24 hours. It can be eaten cold, made into a salad or reheated. If reheating, it is important to check that it is piping hot all the way through.
Carbon Footprint

0.53

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

412

Kcal

Fat

16

MED

Sat. Fat

3.4

LOW

Sugars

15

LOW

Salt

1.6

MED

Five a day

Saturated Fats

Fibre

Source of protein

Allergen information click to view

Ingredients

Serves 4
  • Marinade
  • Quorn pieces, defrosted 200g
  • Vegetable oil 1 x 15ml spoon
  • Smoked paprika 2 x 5ml spoons
  • Ground cumin 1 x 5ml spoon
  • Ground coriander 1 x 5ml spoon
  • Chilli powder ½ x 5ml spoon
  • Fajitas Vegetables
  • Red onion ½
  • Red pepper 1
  • Orange pepper 1
  • Clove garlic 1
  • Mushrooms, button or chestnut 150g
  • Vegetable oil 1 x 15ml spoon
  • Tinned kidney beans or black eyed beans 200g
  • Baby spinach leaves 100g
  • For the Tomato & Red Onion Salsa
  • Tomatoes 400g
  • Red onion 1
  • Red chilli 1
  • Fresh coriander 1 bunch
  • Lime 1
  • Seasoning
  • To Serve
  • Wholemeal tortilla wraps 4
  • Reduced fat Cheddar cheese 30g
  • 0% Greek yoghurt 100ml

Equipment

  • Scales
  • Measuring spoons
  • Chopping board
  • Sharp knife
  • Plate for chopped vegetables
  • Garlic crusher
  • Tin opener
  • Colander
  • Cheese grater
  • Large frying pan
  • 2 x Mixing bowls
  • Zester or fine grater

Quorn Fajita Wraps with Greek yoghurt and Tomato and Red Onion Salsa

Method

For The Marinade

  1. Place the defrosted Quorn pieces in a bowl and add the oil and all the spices. Stir well so that all the Quorn pieces are coated in the oil and spice mixture.

For The Fajitas

  1. Peel and thinly sliced the red onion. Place vegetables onto a plate as you chop them.
  2. Cut the tops off the peppers and remove the seeds then thinly slice.
  3. Peel and crush the garlic.
  4. Wipe the mushrooms with damp kitchen paper and roughly slice.
  5. Drain the beans in a colander.
  6. Heat the oil in a large frying pan and add the Quorn pieces. Fry, for 2-3 minutes, stirring continuously.
  7. Add the onion and peppers to the pan and continue to cook for 3 – 4 minutes.
  8. Add the garlic, mushrooms and spinach and fry for another 2 – 3 minutes or until all the vegetables have softened and the spinach has wilted.
  9. Lastly, add the beans and cook for another minute to heat through.

For The Salsa

  1. Cut the tomatoes into 1cm squares and place into a mixing bowl.
  2. Peel and finely dice the red onion, add to the mixing bowl.
  3. Cut the chilli in half, remove the seeds then finely chop and add to the bowl.
  4. Wash the coriander, remove the stalks and chop the leaves.
  5. Zest and juice the lime and add to the bowl. Stir well to combine all the salsa ingredients. Add seasoning if required.

To serve

  1. Place a wrap onto a chopping board, fill with a quarter of the fajita mixture and top with a quarter of the grated cheese.
  2. Tuck in the sides of the wrap by about 2cm each side and roll up tightly from the bottom, keeping the sides tucked in. Cut each wrap in half on the diagonal to expose the filling.
  3. Repeat with the other 3 wraps.
  4. Alternatively leave the wraps open to let everyone help themselves to the fillings.
  5. Place the Greek yoghurt and salsa into serving bowls for everyone to help themselves.

Skills Used

Measuring, chopping, frying, zesting, wrapping tortillas

Top Tips

  • When slicing the top off the peppers, no need to waste the top, just discard the green stalk.
  • When preparing the chilli, wash your hands straight afterwards and do not touch your eyes, as the seeds and can sting.
  • If you like it really spicy use the seeds from the chilli too.
  • Don’t be tempted to over fill your wrap as it will be hard to roll and the filling will fall out!

Prepare Now Eat Later

  • The Quorn can marinate in the spices in a covered bowl in the fridge for up to 24 hours before cooking.
  • Try serving any left-over filling in a tomato sauce and serve with pasta. Reheat until piping hot.
  • The salsa can be made and kept covered, in the fridge for 24 hours.
Carbon Footprint
Main meal

0.76

kg CO2 e per portion

Side dish

0.04

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

734

Kcal

Fat

13.6

LOW

Sat. Fat

2.1

LOW

Sugars

19.5

LOW

Salt

0.94

LOW

Five a day

Saturated Fats

Fibre

Source of protein

Allergen information click to view

Ingredients

Serves 4
  • Quorn mince 300g
  • Onion 1
  • Red chillies 2
  • Garlic 2 cloves
  • Red pepper 1
  • Vegetable oil 2 x 15ml spoons
  • Chilli powder, hot or mild, to your taste 1 x 5ml spoon
  • Smoked paprika ½ x 5ml spoon
  • Ground cumin 2 x 5ml spoon
  • Tomato puree 1 x 15ml spoon
  • Malt extract (e.g. Marmite) 1 x 15ml spoon
  • Can chopped tomatoes 400g
  • Tomato passata 500ml
  • Reduced salt vegetable stock 100ml
  • Red lentils 200g
  • Tinned kidney beans in water 200g
  • Cube dark chocolate – optional 1
  • Seasoning 1
  • Coriander leaves 1 bunch
  • Brown rice 300g
  • To Serve
  • Kale 320g
  • Broccoli 320g

Equipment

  • Measuring spoons
  • Scales
  • Chopping board
  • Sharp knife
  • Garlic press
  • Measuring jug
  • Large saucepan
  • Sieve
  • Colander
  • Large sauce pan for rice with lid
  • Steamer

Classic Quorn Chilli

A traditional chilli cooked in a rich, spicy tomato sauce with red chillies, kidney beans, served with brown rice and a side dish of steamed broccoli and kale.

Method

  1. Peel and dice the onion.
  2. Cut the chillies in half, remove the seeds and chop finely.
  3. Crush the garlic cloves.
  4. Deseed the pepper and cut into 2cm pieces.
  5. Heat the oil in a large saucepan and gently fry the onion for 3 -4 minutes.
  6. Add the chillies, garlic and red pepper and cook for a further minute.
  7. Stir in the spices and cook for a further minute.
  8. Add the tomato puree and malt extract, stir well.
  9. Pour in the tinned tomatoes, passata and vegetable stock.
  10. Place the lentils in a sieve and rinse under cold running water then add to the pan.
  11. Bring the mixture to the boil then turn down to a simmer (gently bubbling) for 10 minutes, stirring occasionally.
  12. Stir in the Quorn mince, bring back to a simmer and cook for a further 8 minutes.
  13. Drain the kidney beans and add to the pan.
  14. Stir in 1 cube of dark chocolate (if using) and cook for a further 2 minutes.
  15. Taste and check the seasoning.
  16. Chop the coriander leaves for garnish.

For the Rice

  1. Bring a large pan of water to the boil. Use a lid to speed up the process.
  2. Add the rice, stir and bring back to the boil. Half cover with a lid and cook according to pack instructions.
  3. At the end of the cooking time, drain the rice through a sieve.

For the Kale and broccoli

  1. Cut the broccoli into even sized florets.
  2. Place the broccoli and kale into a steamer and cook for 6-7 minutes or until just tender – test with a sharp knife, if it goes into the stem of the broccoli easily, it is cooked.

To serve

  1. Place a quarter of the rice onto each plate, top with Quorn chilli and divide the broccoli and kale between the plates. Garnish with the coriander leaves and serve.

Skills Used

Measuring, peeling, chopping, frying, boiling, simmering, steaming

Top Tips

  • Brown rice takes a little longer to cook than white rice but it’s worth it for the nutty flavour and extra fibre.
  • When slicing the top off the pepper, no need to waste the top, just discard the green stalk.
  • When preparing the chilli, wash your hands straight afterwards and do not touch your eyes, as the seeds and can sting.
  • If you like it really spicy use the seeds from the chilli too.
  • Dark chocolate gives a richness to the sauce but If you don’t have dark chocolate add ½ x 5ml spoon of sugar instead.
  • If you don’t have a steamer, cook the vegetables in a microwave. Use a microwaveable container, add 2 x 15ml spoons water and cover before cooking on high power for 4 -6 minutes or until tender. Microwaves vary so please check manufacturer’s instructions.

Prepare Now Eat Later

  • The chilli can be frozen. When defrosting allow enough time to defrost in the fridge, ideally overnight, then reheat until piping hot.
  • Chill any leftover chilli, use within 24 hours and reheat until piping hot.
  • Any left over rice should be chilled within an hour and kept in a covered container in the fridge for up to 24 hours. It can be eaten cold, made into a salad or reheated. If reheating, it is important to check that it is piping hot all the way through.
  • Chill any leftover vegetables and try serving cold with a salad dressing the next day.
Carbon Footprint

0.65

kg CO2 e per portion

Average daily CO2 emissions per person (from food):

2.8

kg CO2 e per day
Nutrition per serving

Calories

680

Kcal

Fat

3.4

MED

Sat. Fat

0.7

LOW

Sugars

3.2

LOW

Salt

0.34

MED

Five a day

Saturated Fats

Fibre

Protein

Allergen information click to view

Ingredients

Serves 4
  • Quorn pieces 300g
  • Onion 1
  • Garlic cloves 2 cloves
  • Red pepper 1
  • Yellow pepper 1
  • Fine green beans 200g
  • Fresh tomatoes 400g
  • Saffron threads 1 x 5ml
  • Smoked paprika 2 x 5ml spoons
  • Mild chilli powder 1 x 5ml spoons
  • Paella rice 250g
  • Red lentils 200g
  • Reduced salt vegetable stock 1.2L
  • Tin butter beans in water 1x 400g
  • Oil 2 x table spoons
  • Frozen peas 340g
  • Bunch parsley
  • Seasoning
  • Garnish – optional
  • Lemon wedges
  • Olives

Equipment

  • Measuring spoons
  • Measuring jug
  • Scales
  • Chopping board
  • Sharp knife
  • Garlic crusher
  • Ramekin or small cup for saffron
  • 2 x heat proof bowls for tomatoes
  • Kettle
  • Slotted spoon
  • Large deep open pan with lid
  • Sieve
  • Colander

Quorn Paella

One of the best known Spanish rice dishes, flavoured with saffron and smoked paprika. Paella takes its name from the wide shallow traditional pan used to cook the dish.

Method

  1. Peel and chop the onion.
  2. Peel and crush the garlic.
  3. Deseed and slice the peppers into thin strips.
  4. Cut the beans into bite sized pieces.
  5. De skin the tomatoes by making a small nick in the base of the tomato skin with a sharp knife then place the tomatoes into a bowl and cover with boiling water. Leave for 30 seconds then transfer the tomatoes with a slotted spoon into a bowl of cold water. When cool, the skins will slip of the tomatoes.
  6. Chop the tomatoes.
  7. Soak the saffron strands into 1 x 15ml spoon of cold water.
  8. Heat the oil in a large open deep pan.
  9. Add the onion and cook for 3-4 minutes.
  10. Add the garlic and peppers and cook for another 2 minutes, stirring occasionally.
  11. Add the saffron and the water, the paprika and chilli powder. Stirring to cook the spices for 1 minute.
  12. Add the paella rice and stir well to coat in the spices.
  13. Rinse the lentils under running water then add to the pan.
  14. Add the stock, stir, and turn up the heat to bring to a boil.
  15. Once boiling, cover and turn down the heat to a simmer (gently bubbling) for 12 minutes.
  16. Next add the Quorn pieces, green beans and chopped tomatoes, stir then leave to simmer gently for 8 minutes.
  17. Drain the butter beans in a colander and add to the paella.
  18. Add the peas and stir to combine.
  19. The rice should be tender and nearly all the stock absorbed. Add a little more hot water if the mixture is too dry. Taste and season.
  20. Chop the parsley.

To serve

  1. Divide between 4 large open bowls. Chop the parsley and sprinkle over the paella and garnish with wedges of lemon and black or green olives if using.

Skills Used

Measuring, chopping, de skinning, frying, boiling simmering

Top Tips

  • As an alternative to saffron use 1 x 5ml spoon turmeric.
  • When slicing the top off the pepper, no need to waste the top, just discard the green stalk.
  • Once the rice is in the pan let it simmer without stirring too often to prevent the rice going sticky.
  • If you don’t have a lid for the pan use tin foil.
  • The peas can be added straight from frozen at the end of cooking as they will soon heat through and keep their vibrant colour.
  • Try adding sliced Quorn sausages to the paella for a change.
  • Add a little extra water if the rice has absorbed all the stock.

Prepare Now Eat Later

  • Any leftover paella can be kept chilled in the fridge for 24hours and eaten cold as a salad or used to stuff peppers.

Cooking for less than 4 people
or smaller appetites?

Have you got leftovers from these recipes but not sure quite what to do with them?
Quorn Foods have come up with this exciting new recipe to reuse any leftovers.

Visit Quorn Nutrition's website for the full ingredients
and method for this recipe.

Some benefits to using your leftovers:

Globally, one third of all food produced goes to waste. The FAO found that if food waste were a country, it would be the 3rd biggest emitter of carbon emissions after China and the USA! (http://www.fao.org/3/i3347e/i3347e.pdf).

Batch Cook

It is more environmentally friendly to batch your recipes.... Save yourself energy and time in the kitchen by batch cooking your food and be smart about using your freezer to stock up on quick and healthy meals for another day. It tends to take less energy to reheat leftovers than create a new meal from scratch. Another small win for the environment too!

Being Money Wise

In the home, food waste is worth £500 per year to the average UK family (WRAP) (https://www.wrap.org.uk/content/all-sectors)