Vegetarian

Sweet Potato, Spinach and Lentil Dahl- serves 4

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This is a delicious and quick recipe that is great for using up vegetables. Sweet potato, spinach, onions, even try adding carrot and zucchini. Be sure to double up the recipe for leftovers for lunch the next day!

Ingredients:

200g Red Lentils

1 Litre Vegetable Stock

1 Brown Onion, sliced

4 Organic Tomatoes/ 400g Tin Tomatoes

1 tsp Turmeric

1.5 tsp Garam Masala

1 Red Chilli 

1 Large Sweet Potato 

2 Handfuls of Baby Spinach

**Optional Other vegetable in your kitchen that need use up!

Serve with…

Warm Naan Bread

Spoonful of Natural/Greek Yoghurt (Optional)

Method: 

Step 1: Finely chop the onion and chilli. Chop the root veg into bitesize pieces. Shred the spinach.

Step 2: Put all ingredients except the root veg, spinach and naan in a pan, bring to a simmer and cook for 10 minutes

Step 3: Add root veg and cook until tender, for another 10-12 minutes. Stir through the spinach until wilted.

Serve with warm naan, and yoghurt. Enjoy!!

 

PUMPKIN SOUP- SERVES 6 (suit vegan) 

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A delicious and hearty version of the traditional pumpkin soup. What makes it different? The balance of macronutrients. The addition of white beans gives this soup a pack of protein and addition fibre, which retaining the much loved flavour!

Ingredients:

3 cups pumpkin, roasted
2 cups sweet potato, roasted
4 Roma tomatoes, roasted
2 carrots, chopped
1 white onion, chopped
3 Cloves garlic
Fresh ginger, 1cm piece
1 organic can white beans, drained and rinsed
1 tsp cardamon, 1 tsp cinnamon, 1 tsp nutmeg, 1 tsp coriander 

1.5 litre Vegetable Stock, to cover

Method:

Step 1: Chop sweet potato and pumpkin and place on a tray. Drizzle with olive oil and put in a moderate oven for 25 minutes. Add tomatoes at the 15 minute mark.
Step 2: Place all other ingredients, except white beans, in a pot on the stove (or slow cooker). Add more stock if needed. Bring the soup to the boil; then turn down heat, and cook until carrots are tender.
Step 3: Add in sweet potato, pumpkin, tomatoes and white beans; and if you like add spices (cumin, coriander, nutmeg).
Step 4: Using a stick blender, combine all ingredients until you achieve a smooth consistency.

Tuscan Halloumi Panzanella – serves 4-6

panzanella

‘Panzanella’ is an Italian staple which is quite simply a salad of bread and vegetables.Read below to see how easy it is to make your own homemade Italian salad

Ingredients:

1 x Loaf Whole-grain Organic Sourdough, cut into thick cubes

2 x Fresh Red Capsciums, cut into thick chunks

6 x Vine-ripened Tomatoes, Largely diced

2 x Zucchinis, largely diced

1 x Red Onion, Largely diced

400gms Halloumi, sliced lengthways

1 Tsp Organic Extra Virgin Olive Oil

1 x clove garlic, crushed

1 x Handful Fresh Baby Spinach Leaves

Pinch of Salt and Pepper to Taste

Optional: Fresh Italian Herbs such as Oregano, Basil, Thyme and legumes such as lentils can be added to increase nutrient contents of dish.

Method:

Step 1: Pre-heat Oven to 180 degree (fan-forced), and place cubed Whole-grain sourdough onto a cooking tray with Garlic, Drizzle with Extra Virgin Olive Oil. Roast in Oven until browned. Sourdough should resemble a sort of crouton.

Step 2: In a Fry pan on the stove, add Olive Oil, Tomatoes, Zucchini, Red Onion, and Halloumi and cook on a medium heat until ingredients are softened and aromatic. *If you cook this way Halloumi will blend in with other ingredients, Another option is to grill helium before combining with ingredients in the pan.

Step 3: Take Pan off heat and add Sourdough to vegetable mix and mix through Spinach and Desired Italian Herbs The heat from the vegetables will make the spinach wilt and bring out the essence of the herbs. Add Salt and Pepper to Taste.

Step 4: Serve in pan and enjoy!!

**Another option for this recipe that is husband and toddler approved is to combine all ingredients into an oven-proof pan with some sourdough placed on top, and place into oven to roast at a medium heat for around 30 minutes to create a casserole style meal. The sourdough will soak up the juice from the vegetables for a casserole with a crusty top.

MUSHROOM AND TOFU STIR FRY- serves 4 (suit vegan) 

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Stir-frying at home is faster than takeout and much healthier, too, as you know exactly what’s going into your dish. This easy wok recipe has asparagus and mushrooms combined with tofu, tossed in a sesame-tamari sauce. Because a stir-fry is so unfussy, it also allows you to substitute nearly anything with an end result that will still taste great, so use whatever produce or protein you’ve got on hand. We love asparagus, especially this time of year, for its exceptional antioxidant nutrients and anti-inflammatory benefits. Tofu is a great source of lean protein (one serving of this meal has 15 grams), but it’s also high in calcium — a tasty option for your next meatless Monday.

Ingredients

1 (14-ounce) package extra-firm tofu, drained
2 tablespoons reduced-sodium tamari soy sauce
1 tablespoon rice vinegar
1 teaspoon toasted sesame oil
3 1/2 teaspoons cornstarch, divided
4 teaspoons extra virgin olive oil
1/4 teaspoon black pepper
3 stalks green onions, cut into 1-inch pieces
3 garlic cloves, sliced
1 tablespoon julienne-cut ginger, 1 tsp coriander
8 ounces baby bella mushrooms, quartered
1 bundle (about 1 pound) asparagus, trimmed and cut into 1-inch pieces

Ingredients:

  1. Cut tofu lengthwise into 4 equal pieces; cut each piece crosswise into 1/2-inch squares. Place tofu on several layers of paper towels; cover with additional paper towels and a small empty saucepan. Let stand for 20 minutes to remove excess moisture.
  2. In a small bowl, whisk together tamari, rice vinegar, sesame oil and 1 1/2 teaspoons cornstarch; set aside.
  3. Heat a large wok or non-stick skillet over high heat. Add 2 teaspoons olive oil to pan; swirl to coat. Combine tofu, pepper and 2 teaspoons cornstarch in a medium bowl; toss to coat. Add tofu to pan; stir-fry until brown on all sides, about 8 minutes. Remove tofu from pan and set aside. Add onions, garlic and ginger to pan; stir-fry for 1 minute. Remove from pan and add to tofu.
  4. Add remaining 2 teaspoons olive oil to pan; swirl to coat. Add mushrooms and asparagus; stir-fry for 3 minutes. Stir in tofu mixture.
  5. Add soy sauce mixture to pan; cook until slightly thickened, about 1 minute.

Shakshuka with Fetta Cheese

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Shakshuka may be at the apex of eggs-for-dinner recipes, though in Israel it is breakfast food, a bright, spicy start to the day with a pile of pita or challah served on the side. (It also makes excellent brunch or lunch food.) It’s a one-skillet recipe of eggs baked in a tomato-red pepper sauce spiced with cumin, paprika and cayenne. First you make that sauce, which comes together fairly quickly on top of the stove, then you gently crack each of the eggs into the pan, nestling them into the sauce. The pan is moved into the oven to finish. Shakshuka originated in North Africa, and like many great dishes there are as many versions as there are cooks who have embraced it. This one strays from more traditional renditions by adding crumbled feta cheese, which softens into creamy nuggets in the oven’s heat.

Ingredients:

3 Tbsp Extra-Virgin Olive Oil

1 large onion, halved and thinly sliced

1 large red Capsicum , seeded and thinly sliced

3 garlic cloves, thinly sliced

1 tsp ground cumin

1 tsp paprika

420g Tin whole plum tomatoes with juices, coarsely chopped

¾ tsp Himalayan Pink Salt, to suit taste 

¼ tsp black pepper, to suit taste

140g feta cheese, crumbled (about 1 1/4 cups)

6 large Free Range Eggs

Fresh Coriander, to serve

Method:

Step 1: Preheat oven to 180 degrees celsius

Step 2: Heat oil in a large skillet over medium-low heat. Add onion and capsicum. Cook gently until very soft, about 20 minutes. Add garlic and cook until tender, 1 to 2 minutes; stir in cumin, paprika and cook 1 minute. Pour in tomatoes and season with 3/4 teaspoon salt and 1/4 teaspoon pepper; simmer until tomatoes have thickened, about 10 minutes. Stir in crumbled feta.

Step 3: Gently crack eggs into skillet over tomatoes. Season with salt and pepper. Transfer skillet to oven and bake until eggs are just set, 7 to 10 minutes. Sprinkle with fresh coriander and serve. Enjoy!

 

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