INGREDIENTS:
1 cup of dry red lentils.
2 heaped dessert spoons of peanut butter.
1 carrot - grated.
1/2 red onion - thin sliced and diced.
4 button mushrooms - sliced thin.
1 garlic clove - crushed.
A 11/2 cm cube of ginger - grated or chopped.
Oil fior frying
Garam masala - 3 tsps.
Cumin - 2 tsp
Some fresh grated turmeric... hmmm, about a 1 cm cube.
Sea salt.
Black pepper
1/4 tsp of peri peri.
The spices weren't measured for this dish so the amounts are aproximations... just tast it as you make it and adjust the flavours to the way you like it. Remember that spices in a meal increase in intensity over time.
METHOD:
Cook the lentils until they are ready... aprox. 20 minutes.
Fry the garlic, ginger, onion and spices in oil for a minute then add the carrot and mushrooms, stirring for a couple of minutes. Drain and add the cooked lentils, add the peanut butter and stir the flavours through. Cook till you are satisfied with the flavour and consistency. For a saucier consistency add some of the liquid that was used to cook the lentils. I cooked it for somewhere between 5 and 10 minutes and used it as a sauce but it had reduced a lot and made a great dip.
This is a recipe for four medium sized wraps. Used with Mountain bread.
INGREDIENTS
Avocado - 1 –2
Tahini - 1 tblsp
Cucumber - ¼ - ½
Tomato - 1 –2 small
Alfalfa sprouts
Grated carrot - ½
Grated Beetroot - ¼
Haricot beans - ½ - ¾ cup cooked (we use any legumes cooked and left over from a previous meal)
Lemon juice - ½ lemon
Herb salt
Pepper
Parsley
Flat Bread ('Mountain' brand have an organic wholemeal variety)
METHOD
· Mash the avocado.
· Chop and dice the other ingredients.
· Mix to combine.
· Place lettuce leaf on flat bread, spoon over mixture and wrap.
Variation:
Go for it!
INGREDIENTS
1 clove of garlic – chopped
2 medium potatoes - diced
1 sweet potato - diced
2” thick piece of pumpkin - diced
1 Carrot - diced
1 parsnip - diced
½ cup cooked kidney beans
½ cup of cooked cannelloni beans
1 tblsp Oil
Tunisian spice mix – 1 tblsp
Sea salt - 1 tsp
Pepper
¾ cup of water
Turmeric
Jasmine rice
Method
· Heat oil in large saucepan and add all the chopped vegies and garlic.
· Stir on low heat for two minutes.
· Add Tunisian spice mix, sea salt and black pepper.
· Stir for another minute
· Add water, cover and simmer on low heat for aprox. five – ten minutes (until vegies are tender).
· Add beans and stir and heat through.
Serving suggestions:
Serve with jasmine rice cooked with 1 tsp of turmeric, lemon wedges on the side.
Garnish with tomato wedges sprinkled with finely chopped fresh basil and parsley.
An easy & quick sweet dish.
INGREDIENTS
Haricot/Navy beans - 250 grms, cooked
Red Onion -1 chopped
Garlic - 1 clove crushed
Olive Oil - 1 tblsp
Mushrooms - 2 cups diced
Molasses - 2 tblsp
Lime - Juice of ½
Cardamon - 2 Tsps
Sweet potato - 1 Sliced & steamed
Green capsicum - 1 sliced
Rice - To accompany
METHOD
· Fry onion and garlic in oil until tender.
· Add mushrooms and fry for another minute.
· Add all other ingredients and cook for five minutes.
· Serve over bed of rice and slices of steamed sweet potato.
· Garnish with slices of capsicum.
Serving suggestions:
Serve with lemon wedges
INGREDIENTS
Leeks, 3 sliced
2 carrots
2 stalks of celery
1 large clove of garlic
500gms of red lentils
Sea salt
Pepper
Oil
Parsley - fresh
Water
Method
· Heat oil, add chopped ingredients and fry for approximately five minutes.
· Add red lentils, salt, pepper and enough water to cover.
· Bring to the boil then simmer adding water when necessary to reach desired thickness. It takes approximately an hour for all ingredients to cook.
Variation:
Add pumpkin, ginger and freshly grated tumeric.
Serving suggestions:
Serve with toast, fresh parsley and/or process the cooked meal in a food processor and serve.
INGREDIENTS
Lentils - 500 gms
Carrot - 1 grated
Sweet Potato - 1 roughly chopped
Onion - 1 med, finely chopped
Garlic - 1 large clove, crushed
Coriander - 2 tsps
Turmeric - 2 tsps
Sea Salt - 2 tsps
Garam Masala - 2 tsps
Cardamon - 2 tsps
Cumin - 1 tsp
Chilli - 1 tsp
METHOD
· Fry onion, carrot, garlic until tender.
· Add spices – fry for 1 minute
· Add lentils – stir and add enough water to cover – simmer (add more water when necessary) for 20 minutes
· Add sweet potato.
· Continue cooking until lentils and potato are tender and the mixture has a thick consistency.
Serving suggestions:
Serve with rice, flat bread (home baked – see recipe) and salad
INGREDIENTS
Vermicelli noodles - 100 gms.
Chick peas - 1 tin (drained) or equivalent fresh (see 'vegan cooking tips' on right panel).
Capsicum - 1 diced
Spring onions - 2 diced
Carrot - 1 small, grated.
Beetroot - grated
Oranges - 2 peeled and diced.
Corn - Kernels from 1 raw cob.
Celery - 1 large stick, diced.
Parsley Sprouts
METHOD
· Pour boiling water over noodles and let soak for 3 minutes then drain.
· Prepare ingredients as above.
· Combine in a large salad bowl.
Variation:
Replace chickpeas with other legumes. Add nuts.
Serving suggestions:
Dress with DYNAMIC DRESSING (see recipe). Serve on plate of lettuce.
An easy & quick sweet dish.
INGREDIENTS
Haricot/Navy beans - 250 grms, cooked (see 'vegan cooking tips' link in right panel for how to prepare legumes)
Red Onion - 1 chopped
Garlic - 1 clove crushed Olive Oil - 1 tblsp
Mushrooms - 2 cups diced Molasses - 2 tblsp
Lime - Juice of ½ Cardamon - 2 tsps
Sweet potato - 1 Sliced & steamed
Green capsicum - sliced
Rice. - For serving
METHOD
· Fry onion and garlic in oil until tender.
· Add mushrooms and fry for another minute.
· Add all other ingredients and cook for five minutes.
· Serve over bed of rice and slices of steamed sweet potato.
· Garnish with slices of capsicum.
Serving suggestions:
Serve with lemon wedges
INGREDIENTS
1 large clove of garlic - crushed
1 large onion – cut into small slices
1 large carrot - grated
1 large zucchini – grated
Quarter of a cauliflower – roughly chopped
1 can of red kidney beans or fresh kidney beans soaked and cooked.
1 can of chick peas or fresh soked and cooked.
Corn kernals from 1 cob
2 cans of crushed organic tomatoes
1 x 270ml can of coconut cream
2-3 cups of cooked rice
1 tblsp of oil
Spices:
1 tblsp of mild curry powder or make your own using spices such as….
Turmeric Coriander Cumin Cardamon Garam Masala
Chilli Sea salt & Pepper
Method
· Heat oil and add garlic and vegetables fry and stir frequently for three to five minutes.
· Add curry powder (or curry spices), chilli salt and pepper.
· Stir and fry for two minutes.
· Add canned tomatoes, cover and simmer until vegetables are tender.
· Add beans, coconut cream and cooked rice. Mix thoroughly.
· Gently simmer for two minutes.
· Turn off heat, cover and let sit for five minutes. (This helps the rice to absorb some liquid and thicken the curry.)
Variation:
Add green beans, spinach and/or diced sweet potato or pumpkin.
Serving suggestions:
Hot on its own or served cold the next in lettuce leaves or with Green Salad.
Coconut cream
Coconut cream is a great base ingredient for desserts & sets really well in the fridge. We leave a tin or two of it in the fridge so that when we make a dessert the cream is already set. It is also really good spooned straight onto fruit pies, crumbles & slices.
Coconut is very healthy, is a nutritious fat & versatile. Flour, oil, butter, cream & milk can all be made from it. For info on its health benefits, such as weight loss & thyroid balance, see:
http://www.coconutresearchcenter.org/
http://www.coconut-info.com/
Preparing & cooking legumes
“Pulses are the edible seeds, usually dried, of the pod-bearing family of plants collectively known as Legumes, and include lentils, peas and beans. They are an exceptionally rich source of protein, vitamins and minerals, making them important in a vegetarian diet. Pulses have been a staple food in many parts of the world for thousands of years and today feature in the cooking of many regions - China, the Middle East, Egypt, Africa and Central and South America.”
http://hubpages.com/hub/driedpulses
Soak overnight when possible then boil for 5 – 10 minutes & simmer on high till soft; anywhere from 30 –60 minutes depending on the type of bean. If they aren’t soaked cooking time may double. Even soaking them for a few hours helps. Or use the Quick Soak Method - Measure amount of water needed for the recipe. Heat water to boiling and add beans. Simmer for 2-3 minutes. Remove beans from heat and allow to soak for one hour. Drain and discard liquid. Proceed with the recipe. There is no need to soak lentils.
RSS Feed