Spiced Chickpea Soup

SERVES: 2–3,

PREP: 10 min,

COOKING TIME: 30 min,

INGREDIENTS:

  • Olive oil
  • 1 onion, finely chopped
  • 3 cloves garlic, finely chopped
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp turmeric
  • 1/3 tsp ground cinnamon
  • 400g can chickpeas, drained
  • 500ml vegetable stock
  • Salt and pepper
  • Natural yoghurt, to serve
  • Handful of coriander leaves, to serve

METHOD:

  1. In a large saucepan over a medium heat add about 1 tablespoon of olive oil and let it heat.
  2. Add the onion and garlic and cook gently for 8–10 minutes until soft, translucent and a little caramelised.
  3. Add the cumin, coriander, turmeric and cinnamon, and fry gently for another minute or so until the spices are nicely fragrant. Take care not to let it burn.
  4. Add the drained chickpeas, then follow with the stock, and bring everything up to a steady simmer.
  5. Let it bubble away for about 20 minutes or until the chickpeas have softened and absorbed the flavour of the spices.
  6. Season well with salt and pepper, and serve with a good spoonful of natural yoghurt and coriander served on top.

Roasted Corn and Cilantro Salad

Ingredients

  • 2 ears of fresh Sweet Corn
  • 1 Red Pepper / Capsicum
  • 2 spoonfuls of pickled Jalapeño
  • 1 large bunch of Cilantro (Coriander leaves)
  • 1/2 Lime, juice only
  • 4 Tbsp Olive Oil
  • Soft mozzarella
  • 1 avocado
  • 1 tomato
  • Salt and Pepper to taste

Instructions

  1. If you have access to a grill, get it nice and hot. Otherwise, preheat your oven to 280 degrees C. Fill a clean sink with plenty of water. Peel back the husks from each ear of corn without removing them, pull away the silks, and let them soak for a few minutes in the sink full of water. This cleans the corn, of course, but also gets a little extra moisture into the husks so you don’t set them on fire as easily.
  2. Pull the husks back into place and roast the corn in the oven (or on the grill) for about 20 minutes, turning frequently. Even though you soaked the husks, please be mindful of not lighting your corn / face on fire. Once cooked, allow the corn to cool so you can handle it without burning your hands.
  3. Seed and dice the red pepper / capsicum, and tomato. Slice up avocado. Wash the cilantro and remove the leaves from the stems. Add jalapeños.
  4. Once the corn is cooled, remove and discard the husks, and slice the corn from the cob with a large serrated knife.
  5. Combine all of the veggies in big bowl with the chili pepper. Toss with lime juice, and olive oil.  Add chopped mozzerella, salt and pepper.
  6. Eat!

Banana bread muffins

Banana bread muffins

Prep time:  15 mins
Cook time: 25 mins
Total time: 50 mins

Makes: 6 muffins

Ingredients

  • 2 medium ripe bananas
  • 3 tsp baking powder
  • 2 tsp baking soda
  • 1/2 tsp pure vanilla extract
  • 1 1/2 Tbsp  oil (rice bran, etc.)
  • 1/4 cup white sugar
  • 1/4 cup packed brown sugar
  • 1 Tbsp maple syrup
  • 1/2 tsp sea salt
  • 1/2 tsp ground cinnamon (optional)
  • 100 ml vegan eggy milk (see below)
    • 100ml water
    • 1 tsp flaxseeds
    • 1/2 tsp chia seeds
    • a sprinkling of oats
    • a few cashews
  • 1 1/2 cup flour
  • 1 cup (112 g) gluten-free oats

Instructions

  1. Preheat oven to 190 degrees C.  If not using a silicone muffin tray, line the metal with paper muffin cases.
  2. In a large mixing bowl, add the bananas, baking powder, and baking soda. Mash until only small chunks remain.
  3. Add vanilla, oil, sugars, maple syrup, sea salt, and cinnamon and mix vigorously to combine.
  4. In a high power blender (nutrimix or similar), separately make the ‘vegan eggy milk’:
    1. Put 100ml water, 1 tsp flaxseed, 1/2 tsp chia seeds, a sprinkling of oats, and a sprinkling of cashews.  Pulverise for about 30 seconds
  5. Add the ‘eggy milk’ to the mix, and mix once more to combine.
  6. Add flour and oats, and stir until just combined.
  7. Divide the batter between the silicone muffin tins, filling all the way – this should make about 6 muffins.
  8. Bake for about 25 minutes, or until a toothpick inserted into the centre of a muffin comes out clean and the edges are dark golden brown.
  9. Remove from oven and let cool in the tin for 5 minutes (they’ll still be lovely and warm for eating for a while yet).
  10. Finally remove from the tin and let them cool further on a cooling rack.
  11. Serve with butter, or as is.  It’s delicious either way.
  12. Store leftovers in a sealed container for up to 4 days, or in the freezer up to 1 month.

Soup Mix Soup, with Carrot and Coriander

Ingredients:

  • 1/2 cup (125ml) dried soup mix – Pre-soaked overnight.
  • 1/2 white onion, finely diced
  • 2 cloves Garlic
  • Salt & Pepper to taste
  • 1 large carrot, coarsely grated
  • 250ml boiling water
  • 1 tsp stock powder (1 cube)
  • 1/2 tsp Cumin
  • 1/2 tsp Coriander
  • 1/2 tsp dried ginger
  • Extra Virgin Olive Oil
  • Finely Grated Cheese or Nutitional Yeast Flakes (both optional)

Serves 2

  • Pre-soak the dried soup mix overnight, in fresh water (boiled then cooled)

Method:

  • Fry until golden, the finely diced onion, in the oil, add the garlic towards the end of frying.
  • Add the salt & pepper, then coarsely grated carrot and fry off a little more
  • Drain and rinse the now soaked ‘soup mix’.
  • Add the rehydrated soup mix to the pan.
  • Add boiling water, stock powder, and freshly roasted and then ground spices.
  • Simmer for around 15-20 minutes.
  • Blend/pulverise  around half of the soup.
  • Add a tablespoon more Extra Virgin Olive Oil and mix through the soup.
  • Serve immediately, with the optional freshly grated cheese.

 

Mary’s Salad

This salad is of course based on our friend’s recipe, who’s called Mary!

Ingredients:

  • Avocado
  • Tiny cucumber
  • Capsicum
  • Tiny tomatoes
  • Feta
  • Pesto
  • Chickpeas
  • Baby Spinach
  • Extra virgin olive oil

Method:

  1. Dice and slice all the vegetables
  2. Dice the feta cheese
  3. Drain the chickpeas
  4. Put it all in a big bowl, and toss gently with the added olive oil.
  5. Eat!

 

A few links to work through

Some links to recipes I may or may not have had the chance to work through properly yet.

Gnocchi With Tomato Sauce

This simple tomato sauce gets tons of flavor from herbs steeped in olive oil that lusciously coats potato pillows of gnocchi.  With thanks.

Serves 4

Ingredients

  • ¼ cup extra virgin olive oil (plus 1 tablespoon)
  • 4 stems fresh Italian flat leaf parsley
  • 4 stems fresh oregano
  • 2 stems fresh rosemary
  • 2 stems fresh basil, plus 2 more stems for garnish
  • ½ yellow onion, diced
  • 3 cloves garlic, crushed
  • 6 vine ripened tomatoes  (or one can of prepared rich tomatoes)
  • Salt and freshly ground black pepper
  • Pinch of red pepper flakes
  • ¼ cup heavy cream (optional)
  • 400g gnocchi
  • 200g cherry size mozzarella balls, cut in half
  • ½ cup freshly grated Parmesan cheese

Instructions

  1. Add ¼ cup olive oil to a 10-inch high sided sauté pan or a saucepan over medium heat.
  2. Add the parsley, oregano, rosemary and 2 stems of basil and cook for about 5 minutes or until the herbs become crisp.
  3. Remove the herbs and discard then add the onion and garlic to the oil, lowering the heat if needed so the onions cook gently and don’t brown.
  4. Cook until the onions are transparent, about 5-7 minutes, then crush the tomatoes with your hand and add to the pan with juice.
  5. Season with kosher salt, freshly ground black pepper and red pepper flakes and simmer for 30-40 minutes or until the sauce reduces and thicken, stirring occasionally.
  6. Stir in the heavy cream and remove from the heat.
  7. Meanwhile, bring a saucepan of water to a boil and add the gnocchi.  Season generously with kosher salt and cook until the gnocchi float to the top of the boiling water.
  8. Drain and then place the gnocchi into the cooked sauce.
  9. Top with the halved mozzarella balls and sprinkle with Parmesan cheese then drizzle the tops of the gnocchi with the remaining olive oil.
  10. Broil (Grill) for 5-8 minutes or until the cheese melts and the tops become crispy.
  11. Garnish with additional basil leaves and serve immediately.

Roasted Balsamic Vegetable Pasta with mint and yoghurt

Serves 2 to 3 as a main dish

1 small head of cauliflower, cut into small florets
1 medium eggplant, sliced into 1/2-inch cubes
1 small onion, cut into wedges
1 pint cherry or grape tomatoes, sliced in half
1/2 pound bowtie or other pasta
3 tablespoons balsamic vinegar
1 tablespoon olive oil
1/4 cup mint, chopped
Roasted red pepper flakes to taste
3 tablespoons Greek yogurt, or more to taste

Preheat oven to 450° F. Line two or three baking sheets with parchment paper (you can also use foil, but be sure to spray foil with cooking spray before adding vegetables). Arrange cauliflower florets, eggplant cubes, onion slices, and tomato halves (cut side facing up) on baking sheets. Drizzle with olive oil and season with salt and pepper. Bake for 20 minutes, stir and shake up the vegetable pieces, and bake for another 10 to 15 minutes or until vegetables are browned and softened.

While vegetables are roasting, cook the pasta in salted water. Mix the balsamic, olive oil, mint, and red pepper flakes (if desired) with a fork until blended.

Combine roasted vegetables with pasta and toss with balsamic dressing. While hot, add yogurt and toss to coat evenly.

Notes:
• Make sure to leave enough space between the vegetables when roasting so they brown and caramelize rather than steaming
• Cut vegetables in slightly larger than bize-sized pieces — they will shrink when cooking. Keep the sizes fairly uniform to make sure everything cooks in the same amount of time.
• Depending on the size of your oven, you might need to roast the vegetables in batches.

from here

Maple Cinnamon Crunch Quinoa Granola

Makes approximately 4-5 cups

From Tasty-Yummies

Ingredients:

  • 1 cup quinoa, uncooked (rinsed well and drained)
  • 1 cup sliced almonds
  • 1/2 cup walnuts, chopped
  • 1 cup unsweetened shredded coconut or coconut chips
  • 1/3 cup flax seeds
  • 1 tablespoon chia seeds
  • 3/4 cup raisins or dried cranberries
  • 1 tablespoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon sea salt
  • 1/2 cup maple syrup
  • 1/3 cup coconut oil, melted
  • 1 teaspoon vanilla extract

Method:

  1. Preheat the oven to 190°C.
  2. In a large bowl or directly in a roasting pan, combine all of the dry ingredients, including the spices. If solid, heat the coconut oil in a small microwave-safe bowl on high for 20-30 seconds until melted. Pour the coconut oil and maple syrup evenly over all of the granola. Toss it all very well to make sure the dry ingredients are all nicely coated.
  3. Make sure the granola is evenly spread in a thin layer in your roasting pan (you can also use a parchment paper lined baking sheet as well). I like using a roasting pan, since it makes stirring easier, so you don’t lose any over the sides. Bake for 15-20 minutes or until golden brown, and slightly crisp. Stirring a few times while it is baking.
  4. Cool completely in the roasting pan or on the baking sheet. As it cools the granola will crisp up even more. Cool fully before adding placing in air tight container for storage.
  5. Enjoy this granola as cereal in your favourite milk (dairy or non-dairy), sprinkled with fresh fruit over your favourite yogurt or ice cream, on top of a smoothie, etc.

Mushroom and Corn Chowder

Mushroom and Corn Chowder

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Yield 6 servings

An amazingly creamy chowder, loaded with tons of veggies. It’s hearty, nutritious and so comforting! 

Thanks for this link

Ingredients

  • 2 tablespoons unsalted butter
  • 2 cloves garlic, minced
  • 200g shiitake mushrooms
  • 1 onion, diced
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried dill
  • 1/4 cup all-purpose flour
  • 4 cups vegetable stock
  • 1 bay leaf
  • 450g red potatoes, diced
  • 2 cups baby spinach
  • 1 cup corn kernels, frozen, canned or roasted
  • 1/2 cup half-and-half*, or more, as needed
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons chopped fresh parsley leaves (for garnish)

Instructions

  • Melt butter in the stockpot or Dutch oven. Add garlic, mushrooms and onion. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in thyme and dill until fragrant, about 1 minute.
  • Whisk in flour until lightly browned, about 1 minute. Whisk in vegetable stock and bay leaf, and cook, whisking constantly, until slightly thickened, about 4-5 minutes. Stir in potatoes.
  • Bring to a boil; reduce heat and simmer until potatoes are tender, about 12-15 minutes.
  • Stir in spinach and corn until the spinach begins to wilt, about 1-2 minutes.
  • Stir in half and half until heated through, about 1-2 minutes; season with salt and pepper, to taste. If the soup is too thick, add more half and half as needed until desired consistency is reached.
  • Serve immediately, garnished with parsley.

Notes

*Half-and-half is equal parts of whole milk and cream. For 1 cup of half-and-half, you can substitute 3/4 cup whole milk + 1/4 cup heavy cream or 2/3 cup low-fat milk + 1/3 cup heavy cream.

Humous

This recipe is thanks to Inspired Taste for the initial method (but I prefer mine with more garlic)

Ingredients

  • 1 tin chickpeas (approx 400g)
  • 1/4 cup (59 ml) fresh lemon juice, about 1 large lemon
  • 1/4 cup (59 ml) tahini
  • 2 cloves of crushed garlic
  • 2 tablespoons extra virgin olive oil, plus more for serving
  • 1/2 to 1 teaspoon kosher salt
  • 1/2 teaspoon ground cumin
  • 2 to 3 tablespoons water
  • Sprinkle of ground paprika for serving

Method

  1. In the food processor or blender, combine tahini and lemon juice.
  2. Process for 1 minute. Scrape sides and bottom of bowl then turn on and process for 30 seconds. This extra time helps “whip” or “cream” the tahini, making smooth and creamy hummus possible.
  3. Add the olive oil, crushed garlic, cumin and the salt to the whipped tahini and lemon juice mixture. Process for 30 seconds, scrape sides and bottom of bowl then process another 30 seconds.
  4. Add the drained and rinsed can of chickpeas. Add half of the chickpeas to the food processor then process for 1 minute. Scrape sides and bottom of bowl, add remaining chickpeas and process for 1 to 2 minutes or until thick and quite smooth.

Getting the consistency right

Most likely the hummus will be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water until the consistency is perfect.

To Serve

Serve in a bowl with a drizzle of olive oil over the top, and then sprinkled with a little with paprika.

Storage

Store in an airtight container and refrigerate up to about a week (if you don’t eat it all by then).