#MeatFreeMonday : Cashew and Quinoa Stir Fry – Eat Drinka nd Still Shrink – Michele Chevalley Hedge

Eat, Drink and Still Shrink by Michele Chevalley Hedge,

Published by Plum, RRP $34.99,

Photography by Cath Muscat.

 

C A S H E W & Q U I N O A  S T I R – F R Y  p200

“There’s more to protein than steaks and chicken breasts. This recipe uses high-quality vegetarian forms of protein – cashews and quinoa – but believe me, it’s the kind of meal you can serve to even the most passionate of meat lovers. Don’t skip the coconut milk, or be tempted to use a low-fat version: coconut milk helps strengthen immunity through its antifungal, antibacterial and antiviral properties. It also boosts metabolism, reduces sugar cravings and soothes the digestive system. To protect against cancer, we use turmeric, ginger, onion, bok choy and broccoli; these foods also assist with inflammation. But best of all, this dish is really, really, really tasty. Dig in! A big thanks to Simone on my team at A Healthy View for creating this for hungry vegetarians.

SERVES 4 PREPARATION TIME: 15 MINS C OOKING TIME: 15 MINS
²⁄3cup quinoa, rinsed
1 tablespoon coconut oil
2 brown onions, thinly sliced
1 cup finely chopped sweet potato
¹⁄2 teaspoon ground turmeric
2 tablespoons grated ginger
2 cups finely chopped broccoli
sea salt
¹⁄2 cup coconut milk
3 tablespoons vegetable stock or water
1 tablespoon tamari
1 cup raw unsalted cashews
1¹/2 cups roughly chopped bok choy
3 tablespoons roughly chopped basil leaves
freshly ground black pepper

Cook the quinoa according to the packet instructions (you’ll need 2 cups cooked quinoa for the stir-fry).

Meanwhile, heat the coconut oil in a wok over medium heat. Add the onion and cook for 2–3 minutes or until golden.

Add the sweet potato to the wok and stir-fry for 4 minutes or until tender. Stir in the turmeric, ginger, broccoli and ½ teaspoon salt. Add the coconut milk, stock or water, tamari and cashews and stir-fry for 3 minutes. Add the bok choy and basil and season with pepper, then stir-fry for another 3 minutes.

Toss through the quinoa, season to taste with salt and pepper if needed, and serve.

SPICE IT UP: Chop a bird’s eye chilli and add before serving.

CHANGE UP THE CARBS: If quinoa’s not for you, try brown
or basmati rice.

GO NUTS: Any kind of nut will work here – use your favourite.
SWAP THE HERBS: Try coriander or lemon thyme in place of basil.

#MeatFreeMonday Creamy Vegetable Soup: Eat Drink and Still Shrink – Michele Chevalley Hedge

Eat, Drink and Still Shrink by Michele Chevalley Hedge,

Published by Plum, RRP $34.99,

Photography by Cath Muscat.

 

C R E A M Y   V E G E T A B L E  S O U P 

“I love cream and I love veggies so when I can combine them both in a soup I do. But the tastebud explosion here is not cream at all … it is the creaminess of cashews, making it a lighter meal than you might expect, but still packed with protein and nutrients. Enjoy it just as it is, or sprinkle over your choice of fresh herbs.” p150  

SERVES 4  PREPARATION TIME: 15 MINS COOKING TIME: 30 MINS
1 cup raw unsalted cashews
2 tablespoons coconut oil or
extra virgin olive oil
1 large brown onion, roughly chopped
2 garlic cloves, roughly chopped
5 cups chopped broccoli,cauliflower and/or carrots
3–4 cups vegetable stock or water
2 teaspoons sea salt
1–2 teaspoons cayenne pepper (to taste)
coriander sprigs, to serve

Soak the cashews in water for 15 minutes, then drain.

Meanwhile, heat the oil in a large saucepan over medium heat, add the onion and garlic and cook for 5 minutes or until softened. Add the vegetables and enough stock or water to cover, then season with the
salt and cayenne pepper.

Bring to the boil, then reduce the heat to low and simmer for 20 minutes or until the vegetables are tender. Add the drained cashews, then blend with a stick blender (or in an upright blender) until smooth.

Divide among four bowls and serve hot garnished
with coriander.

DITCH THE NUTS: If you don’t eat nuts, add 200 ml coconut milk
just before blending (heat it through at a simmer over low heat
otherwise it will separate).

BULK IT UP: Add a drained 400 g tin of chickpeas or legumes of your
choice after blending and simmer for 10 minutes. Remember legumes
are both a carb and a protein so go easy on them at dinner.

SPICE IT UP: Add a pinch of smoked paprika, chilli powder or
jalapeno pepper powder.

#MeatfreeMonday : Roasted Eggplant Curry with Garlicky Cashews – Yummy Easy Quick Around the World – Matt Preston

 

Yummy Easy Quick Around the World Cover

Yummy Easy Quick Around The World by Matt Preston. Published by Plum (through Pan Macmillan)

p264 INDIA
PREPARE IN MINUTES 20

 

INDIAN_ Roasted eggplant curry with garlicky cashews

Roasted Eggplant Curry with GarlickyCashews

3 large (about 1.1 kg) eggplants, cut into 4cm pieces
sea salt
1 tablespoon garam masala
2 teaspoons ground turmeric
80 ml ( cup) sunflower or vegetable oil
1 teaspoon cumin seeds
2 teaspoons mustard seeds
2 sprigs curry leaves, leaves picked
1 brown onion, thinly sliced
2 garlic cloves, crushed
3 truss tomatoes, coarsely chopped
1 × 270 ml can coconut cream
coriander leaves, to serve
flatbreads (see TIP), to serve

GARLICKY CASHEWS
60 ml (¼ cup) sunflower oil
110 g (“ cup) raw cashews, coarselychopped
1 garlic clove, crushed
1 teaspoon garam masala

Roasting the eggplant brings out a little smokiness and helps it to keep its shape when cooking; it also gives this
vego dish a real ‘meatiness’ – without any meat. The mustard seeds, curry leaves and coconut should be all the clues
you need to identify this as South Indian in inspiration.

 

To make the garlic cashews, heat the oil in a small frying pan over medium–high heat. Add the cashews and cook, tossing, for 2–3 minutes or until golden. Stir in the garlic and garam masala and cook for 30 seconds, then remove from the heat and drain on aplate lined with paper towel.

Set aside.

Preheat the oven to 200°C/180°C fanforced. Line a large baking tray with bakingpaper. Place the eggplant in a bowl, add 1 teaspoon of salt, 2 teaspoons of the garam masala, half the turmeric and half the oil. Toss to coat. Scatter the eggplant over the prepared tray. Roast for 20 minutes or until slightly charred and tender, but still holdingits shape.
While the eggplant roasts away, heat the remaining oil in a saucepan over medium– high heat. Add the cumin and mustard seeds and cook, stirring, for 30 seconds or untilaromatic and the mustard seeds start to pop. Throw in the curry leaves and stir for1minute.

Add the onion and cook, stirring, for 3–4 minutes or until softened. Add the garlic and remaining garam masala and turmeric and cook for a further 1 minute or until aromatic. Add the tomatoes and cook, stirring, for 5 minutes or until they collapse and start to break down. Your eggplant should be done now, so add it to the tomato mixture and stir to combine.

Season with salt. Add the coconut cream and bring to a simmer, then reduce the heat to medium and cook for 5 minutes or until the liquid has reduced slightly. Scatter the garlic cashews and coriander over the eggplant curry and serve withflatbreads.

TIP
If you want to make your own two-ingredient flatbreads here’s how. Preheat a barbecue grill plate or large chargrill pan over medium–high heat. Place 300 g (2cups) self-raising flour in a bowl. Add 260 g (1 cup) Greek-style yoghurt and stir untiljust combined. Turn out onto a well-floured surface and knead until smooth andwell combined. Divide the dough into six portions. Use a well-floured rolling pinto roll out each portion to an 18 cm round. Chargrill for 2 minutes each side oruntilcooked, slightly puŠed and nicely charred in places.

 

 

#MeatFree Monday: Pumpkin Curry and Cashew Soup – Pete Evans

Eat Your Greens

Eat Your Greens by Pete Evans, Published by Plum, RRP $39.99,

Photography by William Meppem

This meal in a soup has to be one of the best comfort foods I have come across. It is delicious, nutritious and can be easily modified ( use vegetable stock instead of chicken stock ) to make this a satisfying vegetarian dish. Since I  received this book I have made this particular recipe on a weekly basis.  I am sure you will enjoy it too.

 pumpkin, curry and cashew soup_

 

Pumpkin soup will always be a family favourite, as it ticks all the boxes when it comes to flavour. It is also budget friendly, very easy to get on the table and a great time saver; you can make up a big batch and freeze the leftovers to have on hand for when you need a quick meal. With this recipe I have lightly spiced it with curry powder and added
cashews for a lovely texture. If you wanted to add some fish or prawns, then be my guest.” p237

Comfort Food
Serves 4–6

SPICED PUMPKIN AND CASHEW SOUP
2 tablespoons coconut oil or good-quality animal fat,* melted
1 onion, chopped
2 celery stalks, chopped
2 carrots, cut into 1.5 cm dice
4 garlic cloves, finely chopped
1 ½ tablespoons finely grated ginger
1 ½ teaspoons ground turmeric
1 teaspoon ground cumin
¼ teaspoon ground cinnamon
120 g cashew nuts (activated if possible*)
1 litre vegetable stock or Chicken Bone Broth (page 312)
500 g butternut pumpkin, cut into 2 cm dice
2 tomatoes, cut into 2 cm dice
400 ml coconut milk
sea salt and freshly ground
black pepper
2 handfuls of baby spinach leaves

Heat the oil or fat in a large saucepan over medium heat. Add the onion, celery and carrot and cook, stirring occasionally, for 8 minutes, or until the veggies are softened and slightly caramelised. Add the garlic, ginger and spices and cook for 1 minute, or until fragrant. Stir in the cashews and stock or broth and bring to the boil. Reduce the heat to low, cover with a lid and simmer for 15 minutes.

Increase the heat to medium–low, add the pumpkin, tomato and coconut milk to the pan, stir and bring back to the boil. Simmer, uncovered, for 20 minutes, or until the veggies are tender. Season with salt and pepper
and stir in the spinach. Ladle the soup into warm bowls, scatter on the coriander and chilli flakes (if using) and serve.

To serve
roughly chopped coriander leaves a couple of pinches of chilli flakes (if you like it a little spicy)

* See Glossary