vegetarian

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Quinoa and Black bean Patties; Meal Plan Your Way to Weight Loss – Rebecca Burnicle and Wendy Van Staden

Meal-Plan Your Way to Weight Loss by Rebecca Burnicle and Wendy Van Staden, published by Macmillan Australia, RRP $39.99, photography by Jeremy Simons

“Packed with flavour and seriously satisfying, add these tasty, fibre-filled patties to your weekly rotation if you’re keen to include some meat-free meals.”p144

Makes 4 / Prep 10 minutes / Cook 15 minutes

Ingredients:
¼ cup (45 g) quinoa
400 g can black beans, drained and rinsed
1 egg, lightly beaten
½ cup (35 g) dried breadcrumbs ( I use Gluten Free)
2 tablespoons chopped fresh coriander
½ teaspoon smoked paprika
½ teaspoon ground cumin
1 teaspoon garlic salt
1–4 Personal Points range per patty
.
Method:
1 Combine quinoa and ½ cup (125 ml) water in a small saucepan and bring to the boil. Reduce heat, cover and simmer for about
15 minutes or until water has been absorbed.

2 Meanwhile, mash beans in a bowl with a fork. Add cooked quinoa and remaining ingredients. Mix until well combined. Divide mixture into 4 even portions. Shape into patties.

3 Lightly spray a large non-stick frying pan with oil (or line with a WW non-stick liner) and heat over medium heat. Cook patties for about 3 minutes each side or until evenly browned.

· TO REFRIGERATE: Prepare patties up to 2 days ahead. Store in
a reusable container and cook as required. Cooked patties will keep
in a reusable container for up to 5 days.
· TO FREEZE: Store cooked patties as above, with baking paper between each patty.



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Choc Nut Energy Bliss Bites; Meal Plan Your Way to Weight Loss – Rebecca Burnicle and Wendy Van Staden

Meal-Plan Your Way to Weight Loss by Rebecca Burnicle and Wendy Van Staden, published by Macmillan Australia, RRP $39.99, photography by Jeremy Simons

Ingredients, Serves 32 / Prep 15 minutes + soaking

½ cup (80 g) almonds
½ cup (50 g) walnuts
½ cup (75 g) unsalted cashews
¼ cup (25 g) cocoa powder
1 cup (230 g) medjool dates, pitted and chopped

1–2 Personal Points range per serve
I love the idea of bliss balls, but it’s the thought of rolling the mixture that I just can’t be bothered with. Instead, I make up the mixture and pop it into a tray to set, then simply cut it into bite-sized pieces. All the deliciousness of a bliss ball, without the fuss of rolling – winning! p172




1 Place nuts in a bowl and cover with cold water. Soak overnight. Drain.

2 Lightly spray a 16 cm x 26 cm slice tin with oil and line base
and sides with baking paper.

3 Transfer drained nuts to a food processor. Add cocoa and dates and process until well combined (add a little water if necessary to help the mixture come together). Spread mixture evenly into prepared tin. Cover and place in freezer for at least 2 hours, until firm.

4 Lift slice from tin using baking paper. Stand for about 10 minutes to soften slightly, then cut into 32 pieces. Transfer pieces to a reusable container and store in freezer. Thaw pieces for a few minutes to soften slightly before eating. ·

TO FREEZE: Store bliss bites in a reusable container for up to 4 months. Thaw at room temperature for 5 minutes before serving.


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Slow Cooker Red Lentil and Sweet Potato Curry; Meal Plan Your Way to Weight Loss – Rebecca Burnicle and Wendy Van Staden

Meal-Plan Your Way to Weight Loss by Rebecca Burnicle and Wendy Van Staden, published by Macmillan Australia, RRP $39.99, photography by Jeremy Simons.

“Meal-prepping is so easy when you put your slow cooker to work. This recipe
makes 8 portions, so stocking your freezer with ‘I can’t be bothered’ dinners
is a breeze. All it takes is 15 minutes of prep in the morning.
Serves 8 / Prep 15 minutes / Cook 3 hours 45 minutes – 7 hours 30 minutes” p154

Slow Cooker Red Lentil and Sweet Potato Curry

2 brown onions, finely chopped
2 garlic cloves, crushed
1 tablespoon finely grated fresh ginger
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon curry powder
1 teaspoon garam masala
1 teaspoon vegetable stock powder ( I use a gluten free stock)
50 g coconut milk powder
2 cups (400 g) dried red lentils
250 g cauliflower, cut into 2 cm pieces
250 g orange sweet potato (kumara), cut into 2 cm pieces
1 zucchini, cut into 2 cm pieces
400 g can diced tomatoes
400 g can chickpeas, drained and rinsed
150 g baby spinach leaves
1 cup fresh coriander sprigs
2–6 PersonalPoints range per serve


1 Place all ingredients, except for chickpeas, spinach and coriander sprigs in a 5.5 litre (22 cup) slow cooker. Add 1 litre (4 cups) water and stir to combine. Cook on high for 3.5 hours (or low for 7 hours).


2 Stir in chickpeas and spinach. Season with salt and pepper. Cook on high for a further 15 minutes (or low for 30 minutes). Top with coriander sprigs to serve.

Stove-top method:
1 Heat a large non-stick saucepan over medium heat. Cook onion, garlic and ginger, stirring, for 2–3 minutes, until softened slightly. Add spices and stock powder and cook,
stirring, for a further 1 minute.


2 Stir in coconut milk powder, lentils, cauliflower, sweet potato, zucchini and tomatoes. Add enough water to cover vegetables. Bring to the boil, then reduce heat and simmer for 30–40 minutes, until vegetables and lentils are tender, stirring occasionally and adding extra water if mixture starts to catch
on base of pan.


3 Stir in chickpeas and spinach. Season with salt and pepper. Simmer for a further 5 minutes. Top with coriander sprigs.


· TO REFRIGERATE: Transfer curry to a large reusable container or divide individual portions into separate reusable containers. Store for up to 5 days. To reheat, simmer gently in a saucepan or microwave single
servings until hot, stirring in a little water if curry is too thick.


· TO FREEZE: Store curry as above. Thaw overnight in the fridge. Reheat
as above.

**This is one of my favourite vegetarian curries though I hadn’t thought of adding cauliflower – what a great idea. I will make this to take with me on my next visit to my vegetarian daughter.**

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INDIAN SPICED CHICKPEA BURGERS WITH CAULIFLOWER RAITA + MANGO CHUTNEY: Joe’s Family Food – Joe Wicks

Joe’s Family Food – Joe Wicks, Bluebird, Macmillan Australia

INDIAN SPICED CHICKPEA BURGERS WITH CAULIFLOWER RAITA + MANGO CHUTNEY

SERVES 4 – PREP 20MINS – COOK 10MINS

Ingredients

1 x 400g tin of chickpeas, drained and rinsed

3 tsp shop-bought curry paste (korma works well)

grated zest of 1 lemon

10g coriander, stems finely

chopped and leaves roughly chopped

½ red onion, finely chopped

80g breadcrumbs

1 tbsp coconut oil

FOR THE CAULIFLOWER RAITA

300g cauliflower

150g natural yoghurt

juice of ½ lemon

10g mint leaves, finely chopped

salt and pepper

TO SERVE

4 burger buns, toasted

4 tbsp mango chutney

4 lettuce leaves

4 tbsp shop-bought crispy fried onions

To make the burger mixture, place the chickpeas, curry paste, lemon zest and fresh coriander in a food processor and blitz until the mixture comes together. If you don’t have a food processor you can mash the mixture with a fork instead.

Mix the red onion and breadcrumbs into the chickpeas and shape into 4 patties.

To make the raita, shave the raw cauliflower with a mandoline or sharp knife into thin slices and place in a bowl. Mix together the yoghurt in a bowl with the lemon juice and mint, season to taste with salt and pepper and fold into the cauliflower.

Heat the coconut oil in a large non-stick frying pan over a medium heat, add the burgers and cook for 3–4 minutes on each side, or until golden brown on both sides.

Assemble the burgers by spreading the base of the toasted buns with mango chutney, then topping with the lettuce followed by the chickpea patties. Pile the cauliflower raita on top of each burger and sprinkle with the crispy fried onions. Place the bun lids on top and squash down a little with the palm of your hand to serve.

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Malaysian-style Kari – Doctor’s Kitchen 3-2-1 – Dr Rupy Aujla

Doctor’s Kitchen 3-2-1

Dr Rupy Aujla

Imprint: HarperCollins

ISBN: 9780008395414

RRP: $34.99

“There is one lentil dish I find myself craving more than any other, and it’s this one. The umami blend of soy and fish sauces ripples through the sharp ginger and aromatics of cinnamon and star anise. This is a pleasure to cook and addictive to eat.”

Malaysian-style Kari

PREP 10 MINUTES/COOK 45–50 MINUTES

2 tbsp coconut oil

1 tsp brown mustard seeds

1 cinnamon stick

1 star anise

120g shallots (about 2), finely chopped

8–10 curry leaves (optional)

2 garlic cloves, finely chopped

25g piece of root ginger (about 3cm), grated

1 tsp ground turmeric

1 tbsp soy sauce

1 tbsp fish sauce

160g aubergine (about 1 large), cut into 1.5cm chunks

200g ripe tomatoes, roughly chopped

200g dried split yellow lentils, rinsed

400ml boiling water

sea salt and freshly ground black pepper

10g fresh coriander leaves, to serve

1 Melt the coconut oil in a large saucepan over a medium heat, add the mustard seeds, cinnamon, star anise, shallots, curry leaves (if using), garlic and ginger and stir for 2–3 minutes until the oil and spices are fragrant.

2 Add the turmeric, soy sauce, fish sauce, aubergine and tomatoes, season and cook for a further 5 minutes before adding the lentils and stirring for another minute.

3 Add the boiling water and simmer for 35–40 minutes until the lentils are soft. Remove from the heat and either stick-blend or mash the mixture with a potato masher to create a lovely, thick dhal.

4 Serve the dhal scattered with the coriander leaves.

Cook’s tips You can use cooked lentils from a tin – reduce the amount of boiling water by two-thirds and the cooking time (once the lentils are added to the aubergine, etc.) to 10 minutes.

Tempeh is a fermented soybean product packed with protein, dietary fibre and vitamins. It originates from Indonesia and has a dense and chewy texture, as opposed to tofu’s silky, smooth texture. I know tempeh isn’t everyone’s favourite ingredient but trust me, it’s because you haven’t experienced it at its best. The flavours in this dish are phenomenal and the texture of tempeh suits this method of cooking.

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Pumpkin, Potato & Peanut Thai Red Curry: More – Matt Preston

Super easy and delicious – Matt Preston makes cooking wholesome and delicious food easy.

 

More

Matt Preston

Published by Plum

RRP 39.99

Photography by Mark Roper

“Lawd luv a tray bake. Less washing up and loads of crusty burnished bits around the edges to pick at as a cook’s treat.” p202

1 tablespoon melted coconut oil
1 onion, cut into wedges
2 tablespoons Thai red curry paste
70 g (¼ cup) crunchy peanut butter
½ bunch coriander, leaves picked, stalks and roots cleaned and finely chopped
400 ml can coconut cream
2 tablespoons soy sauce or tamari
juice of 1 lime and  4 kaffir lime leaves
2 tablespoons coarsely grated palm sugar
1.2 kg butternut pumpkin, peeled, deseeded and cut into 5 cm pieces
3 large coliban potatoes, peeled and quartered lengthways
80 g (½ cup) salted roasted peanuts, coarsely chopped
2 tablespoons coconut flakes, toasted
steamed rice, to serve
SERVES 4

 

Preheat the oven to 200°C/180°C fan-forced. Heat the coconut oil in a flameproof roasting tin over medium heat.

Add the onion and cook, stirring, for 2– 3 minutes or until softened. Add the curry paste, peanut butter and coriander stalk and root and cook for 1 minute or until aromatic.

Stir in the coconut cream, soy sauce or tamari, half the lime juice, the kaffir lime leaves and sugar until well combined and bubbling.

Remove the tin from the heat. Add the pumpkin and potato and carefully toss until well coated. Place in the oven and bake for 1 hour or until the vegetables are tender and starting to char around the edges. Squeeze over the remaining lime juice, top with the peanuts, toasted coconut flakes and coriander leaves and serve with steamed rice.

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#MeatFreeMonday – Butternut Pumpkin with Lemon Tahini and Miso Granola: Community (New Edition) – Hetty McKinnon

More pumpkin goodness fro you.

Community: New Edition

 Hetty McKinnon

Published by Plum

RRP $39.99,

Photography by Luisa Brimble

 

“Sweet butternut pumpkin drizzled with earthy, lemon-scented tahini is a simple salad in itself. Here, I’ve taken this reliable dish to another level with the addition of savoury granola. Miso and chilli sauce bring the umami, and work in tandem with the maple syrup, resulting in a uniquely savoury granola with just a whisper of sweet. This recipe makes a lot of granola – perfect for gifting or keeping in the pantry for snacking and salad topping. It can be stored in an airtight container for several months. You can also vary the nuts and seeds: pumpkin seeds, walnuts, almonds, cashews would all work – just keep the ratios the same.“p205

 

Butternut Pumpkin with Lemon Tahini and Miso Granola

1 large butternut pumpkin (about 1.5 kg), peeled and cut into thick wedges
80–100 ml extra-virgin olive oil
1 teaspoon smoked paprika
1 teaspoon ground coriander
handful of flat-leaf parsley leaves
sea salt and black pepper

LEMON TAHINI
90 g (1⁄3 cup) tahini
juice of ½ lemon
1 tablespoon extra-virgin olive oil
1 garlic clove, finely chopped
sea salt and black pepper

MISO GRANOLA (MAKES 3 ½ CUPS)
 100 g (1 cup) rolled oats
½ cup shelled pistachios, roughly chopped
½ cup hazelnuts, roughly chopped
½ cup sunflower seeds
¼ cup sesame seeds
1 tablespoon fennel seeds
1 teaspoon sea salt
2 tablespoons white miso paste
2 teaspoons chilli sauce, such as sriracha, sambal oelek, gochujang (or use dried chilli flakes)
3 tablespoons olive oil
1 tablespoon maple syrup (or brown sugar)

 

Preheat the oven to 220°C.  Place the pumpkin on a baking tray, drizzle with the olive oil and scatter over the paprika, coriander and a generous amount of salt and pepper.
Using your hands, massage the oil and spices into the pumpkin pieces until they are well coated. Spread them in a single layer on the tray, and bake for 30–40 minutes, or until the pumpkin is tender, flipping over halfway through. Insert a knife or skewer to test for doneness.

For the lemon tahini, whisk together the tahini, lemon juice, olive oil and garlic until well combined. Season with salt and pepper.
Whisk in about 125 ml (½ cup) of water, a tablespoon at a time. The sauce will become thick – simply keep adding water and whisking until the mixture is the consistency of thickened cream.

For the miso granola, reduce the oven to 180°C and line a baking tray with baking paper. Place all the ingredients in a bowl and toss to combine. Spread the mixture onto the prepared tray and bake for 20 minutes, stirring once, until golden.
Allow to cool completely, then break the granola into smaller pieces using your hands.

To serve, place the pumpkin on a plate and drizzle with the lemon tahini. Top with 3–4 tablespoons of miso granola and finish with the parsley leaves.

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Spiced Sweet Potato, Puy Lentils& Rocket with Honey-Roasted Walnuts: Community (New Edition) -Hetty McKinnon

This is a wonderful book for those who love to share their cooking, who love their veggies, for vegans (swap out the honey for maple syrup) and vegetarians too. It is autumn in Western Australia – a time when the garden is producing plenty of sweet potatoes – gold and purple and pumpkins – butternut and kent (and rocket) . I have loved discovering some wonderful recipes that showcase these  ingredients. I hope you love them too.

Community: New Edition

 Hetty McKinnon

Published by Plum

RRP $39.99

Photography by Luisa Brimble

“Sugar and spice and all things nice – this salad is exactly that. The natural sweetness of sweet potato combines perfectly with the warming spices of cumin, cinnamon and nutmeg. And the honey-roasted walnuts are nothing short of show-stopping. Make a double batch and keep them in a jar for snacking!” p83

Spiced Sweet Potato, Puy Lentils& Rocket with Honey-Roasted Walnuts

Serves 4

4 sweet potatoes (about 2 kg), peeled and cut into 2 cm cubes
2–3 tablespoons extra-virgin olive oil
½ teaspoon ground nutmeg
1 teaspoon ground cinnamon
2 teaspoons ground cumin
½ teaspoon ground allspice
200 g (1 cup) puy lentils, rinsed
1 cup whatever soft herbs you have (such as mint, parsley, chervil, tarragon, chives, dill and/or coriander), finely chopped
2 cups baby rocket leaves
50 g parmesan, shaved
sea salt and black pepper

SWEET VINAIGRETTE

1 tablespoon honey
1 garlic clove, grated
2 tablespoons red wine vinegar
80 ml (1⁄3 cup) extra-virgin olive oil
sea salt and black pepper

HONEY-ROASTED WALNUTS

2 tablespoons honey
¼ teaspoon dried chilli flakes
½ teaspoon ground turmeric
pinch of sea salt
2 cups walnuts

 

Preheat the oven to 200°C. On a large baking tray, combine the sweet potato with the olive oil, nutmeg, cinnamon, cumin and allspice and season with salt and pepper. Roast for 25–30 minutes, or until tender and starting to turn golden. Bring a large pot of water to the boil, add the lentils and simmer over medium heat for around 20 minutes, or until the lentils are tender but still have a bite to them. Drain. To make the sweet vinaigrette, whisk together all the ingredients and season with salt and pepper. While the lentils are still warm, stir through the vinaigrette. To prepare the walnuts, combine the honey with the chilli flakes, turmeric, salt and just enough water to make a thick paste. Coat the walnuts in the paste and spread onto a baking tray. Roast for 15 minutes, or until the walnuts are crunchy and almost dry. The nuts will stay a bit sticky, which is fine. Combine half the herbs with the rocket, sweet potato and lentils and season well. To serve, scatter over the walnuts, the remaining herbs and the parmesan.

 

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Vegetable and Lentil Tabbouleh:CSIRO Low Carb Diet – Quick and Easy -Grant Brinkworth & Pennie Taylor 

CSIRO Low Carb Diet –  Quick and Easy 

Grant Brinkworth & Pennie Taylor 

Pan Macmillan Australia

RRP $34.99

Vegetable and Lentil Tabbouleh

400 g firm tofu, sliced

4 zucchini, thinly sliced diagonally

640 g fresh vegetable and lentil salad

250 g cherry tomatoes, halved

1 small bunch flat-leaf parsley, stems and leaves finely chopped

¼ cup (60 ml) fat-free Italian dressing

 

Preheat the chargrill plate on a barbecue to medium–high.

Add the tofu and zucchini and cook, turning occasionally, for 5 minutes or until golden and just cooked. Transfer to a large bowl.

Add the remaining ingredients and toss to combine. Season with freshly ground black pepper and serve.

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#MeatFreeMonday Summer Vibes Lasagne – Zucchini, Pea and Pumpkin Lasagne: Family Food and Feelings – Kate Berry

Family Food and Feelings

Kate Berry

Pan Macmillan

Plum

ISBN: 978176078-180-4

RRP 39.99

 

This is a fabulous book  – it is a book where you can feel the joy the inspired the food on these pages.

In the next few weeks I will be sharing with you a sample of the goodies these pages hold, starting with Summer Vibes Lasagne.

‘Family, Food and Feelings by Kate Berry, Published by Plum, RRP $39.99, Photography by Kate Berry’ 

“Sometimes I get a little over-enthusiastic at the fruit and veg store, and by the end of the week I’m left with a fridge full of stuff I’m not quite sure what to do with. Pumpkins are the main culprit in our house – I’m always wooed by their reasonable price per kilo. And there’s ALWAYS a sad half-empty bag of peas lurking in the back of the freezer. This is an excellent way to turn those fridge/freezer nuisances into a tasty meal.” p24

200 g (1 1/3 cups) fresh or frozen peas
500 g (2 cups) fresh ricotta, well drained
200 g (2 cups) finely grated parmesan
large handful of basil leaves, roughly torn
finely grated zest and juice of 1 lemon
1 teaspoon dried chilli flakes
salt and pepper
½ butternut pumpkin, seeds removed, halved and peeled
2 tablespoons honey
2 tablespoons extra-virgin olive oil
8 baby zucchini (a mix of green and yellow is prettiest)
1 tablespoon apple cider vinegar

Preheat the oven to 200°C (fan-forced).

Blanch the peas in a saucepan of salted boiling water for 1–2 minutes or until just tender. Drain.

Place the ricotta, parmesan, peas, basil, lemon zest and
chilli flakes in a food processor and blitz to roughly combine.
Season with salt and pepper, then cover and pop in the fridge
until needed.

Using a mandoline (be careful!) or a very sharp knife, thinly
slice the pumpkin into 3–5 mm thick slices.

Combine 1 tablespoon of honey and 1 tablespoon of olive
oil in a bowl.

Place a single layer of pumpkin in the bottom of a 22 cm
square (or similar) baking dish and drizzle with about one third
of the honey mixture. Spread with one-third of the ricotta
mixture. Repeat this process twice more, finishing with a layer
of the ricotta mixture.

Bake for 35 minutes or until the top is golden. Set aside to
cool slightly.

While the lasagne is cooking, thinly slice the zucchini with a mandoline or sharp knife into 3–5 mm thick ribbons. In a small bowl, mix together the vinegar, lemon juice and remaining honey and oil.
Top the lasagne with the zucchini, drizzle with the honey dressing and serve.