More Cooking with Quorn for the 5:2 Diet #Vegetarian #LowCal

Spicy Moroccan Style Mince Two Ways for a 5:2 Diet Fast:

While in many ways living alone makes it easier to follow something like the 5:2 diet, cooking small quantities of food can be a challenge.  I am not keen on resorting to ready meals.  Partly because I enjoy the process of cooking and partly because I like to know what I am eating.  So, I tend to have a stock of ‘variations on a theme’ – recipes that I can make up and then use as the base for a range of dishes.  Much as I love stuffed peppers for instance – I don’t want them for days in a row.  When I was sent some quorn to review, I did just that, cooking with quorn mince to create a couple of low calorie bases that could be used for a variety of dishes.

Quorn stuffed peppers in pan

The spicy mince and bulgar wheat mixture though is a good base for all sorts of dishes.  It’s actually excellent straight from the pan,  just served with a green salad (though you should cook the mince mixture for an extra 10 minutes on the stove top  if it’s not going into an oven based dish for further cooking.  Or, as you see above, stuffed into peppers and then cooked in a low oven for half an hour.

Or, perhaps my favourite, made up into a shepherds pie with a sweet potato topping.  Just top a portion of the mince with some mashed sweet potato and bake in the oven at 150c for 20 minutes, till warm through.

quorn spicy shepherds pie for 5-2 diet

The basic recipe is simple enough and although it might seem to have a lot of ingredients, they are all things you will probably have already.

Low Calorie Spicy Moroccan Style Mince

Serves 4
Prep time 10 minutes
Cook time 30 minutes
Total time 40 minutes
Allergy Wheat
Dietary Vegetarian
Meal type Lunch, Main Dish
Misc Freezable, Pre-preparable, Serve Hot
Region African

Ingredients

  • 300ml Vegetable stock
  • 175g Quorn Mince
  • 1 Onion (Peeled and finely diced)
  • 2 Medium Carrots (Peeled and finely diced)
  • 1 stick Celery (Finely diced)
  • 3 cloves Garlic
  • 1 teaspoon Ground cumin
  • 1 teaspoon Ground Cinnamon
  • 1 teaspoon Ground Coriander
  • 1 teaspoon Harrissa (Adjust with more or less to suit your palate - you can substitute with fresh chilli or chilli powder if you don't have harrissa)
  • 1 teaspoon Coconut oil (Or EVOO)
  • 1 handful Fresh flat leaf parley (Or spinach)
  • 30g Bulgar wheat (Dry weight)

Directions

Step 1 Gently soften the onion and garlic in the coconut oil over a low heat for 8-10 minutes
Step 2 Add in the remaining vegetables and the spices and cook for 2-3 minutes over a moderate heat till the edges start to brown
Step 3 Add the bulgar, harissa and enough stock to cover the mixture. Bring to a gentle simmer and cook until the bulgar is softened, adding more stock as necessary and tasting occasionally.
Step 4 Stir through the quorn mince and the parsley. Cook for 5 minutes and then taste and adjust seasoning as necessary.
Step 5 Use the mixture for spiced stuffed peppers or Morrocan shepherds pie.

Using quorn rather than (for example) lamb mince does require a few changes to the way you make up the mixture.  Because quorn doesn’t benefit from browning or from long cooking, you will need to make up what is essentially a bulgar wheat and vegetable stew.  Add the quorn into this mixture for flavour, texture and extra protein.  If you prefer to use meat, obviously the calories will be higher and you should add the mince in at the same time as the onions, stirring it well to brown and seal it before adding vegetables, stock and bulgar.

A single portion of the mince vegetable and bulgar mixture is around 100 calories – obviously you need to adjust your meal analysis to take account of what else you use – adding in a pepper for instance (about 25 calories) or a portion of sweet potato mash to make the shepherd’s pie.

The spicy mince also freezes well, so if, like me, you do want variations on a theme, just make up a batch and divide it into single portions for the freezer that you can take out for your own ‘home made’ healthy low calorie ready meals on 5:2 diet fast days.

 

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Comments

  1. this sounds incredibly yummy!

  2. I love bulgar wheat, such a useful ingredient as it is pretty much instant, has that lovely texture and taste.

    Also delicious stir fried!

    • I only ‘discovered’ it when I was checking recipes for tabbolah (which I’ve always made with cous cous). Bulgar has a better ‘bite’ and amazingly is healthier too (higher protein, lower GI)

  3. I love stuffed peppers – one of my favourite veggie meals. I stuff mine with beans and quinoa though.

  4. We eat quorn at least once a week, the stuffed peppers look very good.

  5. I’ve never used Quorn mince, partly because I’m not sure how to cook it. Thanks for the tips, I’m sure I would have put it in with the onions and produced a horrible concoction. GG

  6. I should think quorn mince is a very helpful friend on the 5:2 diet – a lovely recipe.

  7. I love stuffed peppers. Moroccan twist sounds delicious!

  8. I’ve never tried cooking with quorn before but having seen your stuffed peppers, and looking for new ways to reduce the old calories, I think I may have to give it a go very soon. I’m a big fan of bulgur wheat – can’t seem to get enough of it at the moment!

  9. Nice spices Fiona, I would really enjoy tucking into this, Yum!

  10. You’ve reminded me that I haven’t had Quorn for ages, and I do prefer it to most minced beef.
    Janie x

  11. Quorn is the hero ingredient for dieters I guess ! I like Bulgar wheat too its is so versatile!

  12. I lived with a vegetarian for a hear and when we cooked together we used quorn. It was delish.

  13. Stuffed peppers always look so good, but now you’ve mentioned shepherd’s pie with a sweet potato mash, that is what I’m now craving.

  14. I love bulgur wheat, its a staple in our house. Your recipes look fab, especially the stuffed peppers. We are obsessed with sweet potatoes in my house at the moment, so the shepherds pie gets my vote too.

  15. Paul Wilson says:

    Looks really nice.

  16. I love bulghar wheat but have never mixed it with quorn mince before. I am going to try it this week. Perfect.

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