Meatless Monday: Baked Tofu Meatballs [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Yields: 24 ‘Meatballs’
Serves: 8
Prep: 35 mins
Cooking Time: 30-35 mins
Type: Main Meal
Tools: Chopping board(s), small dish, fork, sharp knife, food processor, mixing bowl, silicone spatula, baking tray, silicone mat (or parchment paper)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & E, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, omega 3, phosphorus, potassium, zinc and per serving is low in added sugar, salt* and sat fats*. (*Variable due to the brand of vegan cheese, puree and/or bread used.)

Yes, it’s more ‘meatballs’; but to be fair this is our third type of plant-based ‘meatball’! We actually made this variety last November- which is what got our cognitive gears in motion for our designing our baked tofu loaf. We love ‘meatballs’ and think they’re great for cosy family dinners, picnics or as a healthy snack!

These lovely ‘meatballs’ have about a half hour prep involved due to the nature of its main ingredient (sorry folks!). Tofu needs to pressed and its water expressed before it’s used. You might have a tofu gadget that will shorten this process by ten minutes, but it needs to be done. However, it’s worth the effort. We think they’re satisfying all round; moist, meaty and flavourful, with plenty of room for adapting them to your own personal spec. 

Some other good things to note include:

  • Yes they have vegan cream cheese (which isn’t something we would have a regular basis due to its saturated fat and salt content), but it works here. Paired with a healthy pasta sauce and pasta, this can be a balanced meal. Also, it might be interesting to try them with a DF garlic and herb cream cheese instead.
  • These meatballs are not dry and like a lot of freefrom ‘meatballs’, chunkier ingredients can stop them from sticking together properly. So if you are looking for a dish with more texture, serve them with a chunky tomato-based pasta sauce instead!
  • Perhaps with a little more bread or alternative grain, they can be adapted into small burgers.
  • Feel free to use fresh herbs (if you have them) as they always make a difference in the overall flavour of things! 

Happy cooking everyone! 🙂

 

 

Ingredients

++++++++++800g          Firm Tofu (=2 tetra paks )
++++++++++32g             Ground Flaxseed (about 4 tbsp)
++++++++++9 tbsp         DF Milk (or water)
++++++++++100g           Bread (GF if required)
++++++++++6g               Garlic clove (one fat one)
++++++++++130g            Spring onion (about 5)
++++++++++100g           Red bell pepper
++++++++++75g              Plain vegan cream cheese alternative
++++++++++4g                Dried Thyme
++++++++++6-8g           Dried Oregano
++++++++++¾-1 tsp       Salt
++++++++++                    Ground black pepper
++++++++++20g             Sun-dried tomato puree
++++++++++20g             Rice flour (or Plain GF Flour)

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Drain and press the tofu between two heavy (or weighted) chopping boards or plates for 30 mins.

2. In the meantime, prepare some ‘flax eggs’! Place 32g ground flaxseed into a small dish with 9 tbsp DF milk or water. Whisk with a fork to combine. Leave it to set.

3. Heat the bread in a toaster or under a medium-low grill until lightly brown and crispy. Place the toasted bread into a food processor. Process the toast until breadcrumbs are achieved. Tip: Alternatively you can make some breadcrumbs by placing the toasted bread into a sealed kitchen bag; crush and press it into crumbs with a rolling pin or a heavy tin. Transfer into a large mixing bowl.

4. Preheat the oven to 200ºC/400°F. Line a baking tray with a silicone mat or a sheet of parchment paper.

5. Prepare the vegetables. Peel the garlic. Wash, trim the tops and then roughly chop the spring onion. Wash, remove the stem and core and then roughly chop the bell pepper. Whilst the food processor is running, drop the garlic down the pouring spout. Process until minced. Add the onion and bell pepper. Process until finely chopped. Tip: If you don’t have a food processor, just get out your ‘chefy-ist’ knife and show the vegetables who’s boss! Peel and mince the garlic and then finely chop and dice the spring onion and bell pepper (the smaller the pieces the better!). Transfer into the mixing bowl.

6. Drain the tofu. Pat it dry with some kitchen paper. Break it into smaller pieces and transfer them into the food processor. Process until it’s smooth-ish and completely broken down. Transfer into the mixing bowl. NB: Alternatively mash it in a large bowl with a fork or potato masher!

7. Add 75g vegan cream cheese, 4g dried thyme and 6-8g dried oregano, ¾ tsp salt and a few grinds of black pepper into the mixing bowl. Mix and thoroughly combine the ingredients. Taste and season it as necessary. Add the ‘flax eggs’, 20g sun-dried tomato puree and 10g of flour. Mix and thoroughly combine (we used a silicone spatula for this).

8. Shape the mixture into ‘golf ball-sized meatballs’. Tip: If the mixture is a little tacky, use the remaining flour to lightly dust your hands first. Place the ‘meatballs’ onto the baking tray. Repeat until all the mixture has been used (we made twenty-four!). If desired, spray the ‘meatballs’ with a little low-fat cooking oil.

9. Place the tray onto the middle oven shelf. Bake for 30-35 mins; turning once halfway through. Tip: They will be slightly firm to the touch and lightly golden at the end of baking!

10. Serve on top of with your favourite pasta and sauce! We served ours on a bed of courgette and carrot ribbons, gluten free spaghetti and our homemade marinara!

Enjoy!

TipRefrigerate any leftovers in an air-tight and resealable container; reheat and consume within 3-5 days. Alternatively store and freeze; defrost, reheat and consume within 1-2 months.

 

 

Ingredient Conversions: Grams vs. Standard Kitchen Measurements

Handy Kitchen Cooking Tips & Info

We all have our own ways of doing things in the kitchen and for some it means abandoning traditional measurements and judging food quantities by eye. This can be a great skill to have and we occasionally cook for ourselves in this fashion. However, when you’re trying to develop a recipe for others, need to work our nutritional requirements and/or are still new to cooking, it’s a better idea to stick to recognised measurements. So for the rest of us, the use of standard kitchen measurements become an everyday occurrence by utilising our trusty scales, measuring spoons and/or cups!

Although we do try to keep things as simple as possible, everyone can still use various sizes of spoons and/or measuring cups and/or fill their measuring cups and spoons in different ways. There is also the fact that our American friends use slightly smaller measuring cups than us! However, these differences are so small that in general cooking it might not be too detrimental to the recipe, but may need to be adjusted in baking. So as you can see, things really are not black and white, especially in the kitchen. 😛

So with that in mind, we have created these tables that represent some average and approximate measurements and ingredient conversions; you’ll see some typical items we have previously used and some that we have not.

One thing to mention is that we always measure our dried herbs and spices with a kitchen scale and for that reason we have not included a conversion table here; sometimes our measurements work out greater than a standard measurement. E.g. our kitchen measurement can be slightly greater (+0.5 to 2g in some cases) than a standard teaspoon measurement.

However we will leave you with this tip on measuring dried spices and herbs instead!

Tip: Struggle measuring dried spices and herbs?! If your spoon will not fit into the mouth of your jar (yes, annoying)…why not try pouring some dried herbs (or spices) into a small bowl and then measuring it with your spoon! Transfer the remaining dried herbs (or spices) back into the jar with a plastic or impromptu paper funnel. Alternatively, just tip our what you need onto your kitchen scale and measure it in this fashion instead!  Also, to measure ‘level’ spoonfuls, top off the spoon using the flat edge of a knife! NB: Heaping means your spoon is slightly overflowing.

Although these tables are still ‘guides’, we hope that they will help you navigate through ours and other people’s recipes with ease.

Happy cooking everyone! 🙂

Tip: When measuring anything sticky or ‘googy’, try spraying your measuring spoon and/or cup with a little cooking oil spray first. This will help your ingredients slip right out and cut down on the number of sticky fingers!
Also, when measuring seasoning (and particularly salt), do it over a plate, never over your mixing bowl or pot of food- just in case your measuring spoon overflows! The addition of 15g of salt to any meal would be a disaster!
Tip: Unless you have a modern measuring cup that gages measurements from the top, place your measuring cup onto a flat surface to help get an accurate measurement of your liquids. 

 

Sources:
FSA Food Portion Sizes: Third Edition©2002
McCance and Widdowson’s ‘The Composition of Foods’. 5th Edition B Holland, A A Welch, I D Unwin, D H Buss, A A Paul and D A T Southgate. The Royal Society of Chemistry, 1991
USDA: Nutrient Database
Our kitchen scale!
Feature image: Measuring Spoons By: Rachel_Flickr

Meatless Monday: Dal Soup [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 6
Prep & Cooking Time: (*Dependent upon skill and/or the number of kitchen helpers!)
Type: Main Meal
Tools: Chopping board, sharp knife, veggie peeler, sieve, measuring jug, large pot, wooden spoon, small dish, fork

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc and per serving is low in added sugar, sat and saturated fats! 

New month, new soup! Well, maybe not strictly speaking as we’ve had this soup four times already! The overall costs, convenience and most of all the flavours just keep us coming back for more!

You might remember our Dal from last year? If you haven’t tried it yet, we thoroughly recommend that you do. This year we decided to update it, transforming it into a delicious soup! 🙂

This version is not only packed full of lentils and heat, but with plenty of seasonal root vegetables and a huge spice blend! We used a red Serrano chilli, but feel free to use one with less or more heat! If you cannot source Ajwain seeds, you can always omit it or use a pinch of dried thyme instead. If preferred, you can always adjust the flavourings, seasonings and ginger to your own specific taste. We always use a ton of spices and vegetables as were absolutely mad about both, so don’t be shy- please feel free to do the same! 

Happy cooking everyone!

Quick Foodie Fact:

  • Per serving, this soup provides about 4 servings of fruits/vegetables towards your 5-A-Day!
Ingredients
Soup Staples
Flavourings, Spices & Thickeners
20g         Garlic clove (3 fat ones!)
200g      Brown Onion
20g         Red chilli
60g         Root ginger*
120g        Yellow Bell Pepper
300g      Carrot
200g      Parsnips
620g       Baby Turnips
220g       Dried Red Lentils
2 tbsp     Rapeseed Oil
1 Tin        Plum Tomatoes
10-12g    Garam Masala
4g           Ground Turmeric
6g           Ground Cumin
3g           Ground Coriander
½ tsp      Red Chilli Flakes
5g           Brown Mustard seeds
½ tsp      Ajwain Seeds
+++++++ Salt/Ground Black Pepper
1.6L         Vegetable Stock
+++++++ (low salt/DF/GF)
30g         Fresh coriander
4-5 tsp   Corn Starch
1 tbsp      Lemon Juice

*It adds a fiery kick, so like chillies, use as much as preferred!

Need an easy-print recipe? Print here . 🙂

 

Directions

1. Peel and dice the garlic and onion. Wash the chilli, remove the stem and dice it. Tip: Remove the chilli seeds if you prefer your dishes with a little less heat! Wash, peel and then finely cube the ginger. Wash, remove the stem and core and then finely chop the bell pepper. Wash, peel, trim the ends and then quarter the carrot and parsnip (chop smaller if preferred). Wash, peel, trim the tops and then finely chop the turnip.

2. Place the lentils into a sieve. Rinse under cold running water. Remove and discard any stones.

3. Meanwhile, place 2 tbsp oil in a large, non-stick pot over a medium-low heat. Tip: To reduce the fat, use some low-fat cooking oil instead! Once hot, add the garlic, onion, chilli, ginger and bell pepper. Gently fry for 1-2 mins or until softened.

4. Add the spice blend: 2 tsp garam masala, 1½ tsp ground turmeric, 2 tsp ground cumin, 1 tsp ground coriander, ½ tsp red chilli flakes, 1 tsp brown mustard seeds and ½ tsp ajwain seeds into the pot. Season it with a pinch of salt and a few grinds of black pepper. Stir to coat. Gently fry for 30 seconds or until fragrant.

5. Add the lentils, tomatoes and stock. Mix to combine. Cover with a lid. Bring the mixture to a boil. Add the carrot, parsnip and turnips. Stir to combine. Cover with the lid. Bring back to the boil. Cook and simmer for about 20 mins or until the lentils and vegetables are tender and cooked.

6. In the meantime, wash and dry the coriander; remove the leaves from its stem and roughly chop them. Place the corn starch into a small dish with equal parts water. Stir to dissolve the flour and create a ‘slurry’. Tip: Give the ‘slurry’ another quick whisk before adding it into the soup!

7. Once the soup has finished cooking, pour and stir through the ‘slurry’. Keep stirring until the mixture thickened slightly. Remove from the heat. Add most of the coriander (save some for a garnish) and 1 tbsp of lemon juice. Stir through. Allow the soup to cool slightly before serving. Garnish each bowl with some reserved coriander leaves, fresh lemon or whatever else takes your fancy!

8. Serve with a piece of flat bread or warmed wholemeal or GF pitta bread! Refrigerate any leftover soup in an air-tight and resealable container; reheat and consume within 3-5 days. Alternatively, store and freeze in one or more containers; defrost, reheat and consume within one month.

Enjoy!

 

Recipe updated: 18/02/16

Pomegranate Sauce [Vegan & Gluten Free]

Healthy Recipes

Serves: 10
Yields: about 400ml
Prep & Cooking Time: ≤ 8mins
Type: Dip, Sauce, Dressing
Tools: Large measuring jug, whisk, small dish, non-stick pot

Like other ‘healthy’ and wholesome foods, pomegranate can play a great part in supporting a healthy diet and lifestyle! Originating from the Middle East, this lovely fruit is a good source of fibre but also contains vitamins C, E & K, iron and other antioxidants. Although there has been studies (1,2,3,4) that have indicated and helped support possible health benefits, such as protecting us against heart disease, high blood pressure, inflammation and some cancers, the evidence is still inconclusive. Nonetheless we can still enjoy this delicious fruit as one 150ml serving of (pure) juice/day or by scattering these lovely, red jewels over our porridge, yoghurt, salads, rice dishes or any other delicious plant-based meal that we desire! It can be a wonderful way not only to brighten up our meals, but to add some additional nutritional value to them. 🙂

Today we are sharing a lovely pomegranate sauce (dressing or dip)! It’s easy to make and variable depending on what you want to use it for. In all honestly though, this sauce is a ‘treat’, simply because one being we don’t really drink juice and two, unless you can source cheap pomegranates or (100%) pomegranate juice (as ‘juice drinks’ tend to have added sugar, colourings and/or additives), it can be a bit pricey to make.

If you’re feeling rich or the change in your pocket is starting to weigh you down, then we recommend that you whip up a batch! You can adjust how much starch you use to create your prefect consistency and even experiment by adding a cheeky splash of red wine and/or your favourite spices or herbs for a delicious and unique fusion of flavours! We hope that you enjoy some as a dressing over salads or a plate of steamed veggies (mmm broccoli please!) or as a dip/sauce for your plant-based burgers (or bites) or tasty crudities! 

Have a great weekend everyone and happy cooking! 😀

 

Ingredients

+++400ml            100% Natural Pomegranate Juice (or 4 fresh pomegranates/juiced)
+++1 tbsp              Lemon Juice (fresh or concentrated)
+++½-1 tbsp         Fruit Sweetener (*optional)
+++4 tsp                Potato Starch (*variable)

Need and easy-print recipe? Print here. 🙂

 

Directions

1. Pour the pomegranate and lemon juice into a large measuring jug. Add the sweetener (if using). Whisk together.

2. Place the starch into a small dish with equal parts water. Whisk with a fork to dissolve the flour and until combined; forming a ‘slurry’. Tip: you might want more or less potato starch depending on whether you are making a dip, sauce or thinner dressing.

3. Pour and whisk the slurry into the measuring jug.

4. Transfer the mixture into a non-stick pot. Place it over a medium-low heat. Keep whisking until the sauce starts to thicken (and/or your desired consistency is achieved); do not allow it to boil. Tip: start with a small volume of ‘thickener’. You can always add more of this ‘slurry’ mixture if you want a thicker sauce; just remove the pot from the heat and whisk through. Return to the heat and whisk until your desired thickness is achieved. Remove from the heat. Allow it to cool before storing.

5. Serve warm or cold as a dip, sauce or dressing!

Enjoy!

 

 

 

Mmm, it’s delicious with our kidney bean burgers!

 

Refrigerate any leftover sauce in a sterilised, air tight and resealable jar; best consumed within 5-7 days.

 

Sources:
NHS Choices- Pomegranate: superfood or fad?
USDA

 

Have you tried making pomegranate sauce before? What’s your favourite (homemade) go-to sauce that you just can’t live without?!

Decadent Cranberry & Orange Sauce

Healthy Recipes

Serves: 25-30
Prep: ≤8 mins
Cooking:15 mins
Tools: Non-stick pot, whisk, orange press or juicer and grater

Notes:

What types of sauces and/or condiments do you like to have around during the festive period?  Cranberry sauce is top of our list, particularly because of the seasonality of fresh cranberries!

This year we tried to replicate a store-bought variety, which is quite tasty, but couldn’t source any lingonberries! In retrospect, we could have bought some lignonberry jam and added this to the sauce instead of fruit sweetener! C’est le vie!

Our sauce has minimal added, unrefined sugar (per serving) and every spoonful has a lovely rich and deep seasonal flavour; you can’t go wrong with cranberries, orange and spice! 

We added a small glass of wine, but diet permitting you could add some port (generally not vegan!), brandy, mulled wine, prosecco or champagne instead- just adjust your other ingredients as appropriate! It’s good to note that the stronger the alcohol and/or the more spices that you use, the more aromatic your sauce will be! However, if you would prefer not to add alcohol, you could try substituting it for some fresh pomegranate or red grape juice instead! 

As we got to trial this before the festive season, we still have plenty in the fridge and more than enough for Christmas, Boxing Day and beyond. This is great because it will be one less thing to make on the day! In fact, if you can make it a day or two in advance, your sauce will be bursting with flavours that continue to grow by the day! Our top tip would be to make sure you downsize your ingredients (as appropriate) to meet your dinner party needs- unless you want to be eating this into the New Year! 😀

Happy cooking everyone!

 

 

 

Ingredients

+++++++++++++300g        Cranberries (or a mixture of cranberries and lingonberries)
+++++++++++++3                Oranges (=200ml juice & 1 tbsp orange zest)
+++++++++++++125ml        Red wine (Merlot)
+++++++++++++60g           Unrefined Golden Caster Sugar
+++++++++++++2-3 tbsp   Fruit Sweetener (your favourite)
+++++++++++++½ tsp         Allspice
+++++++++++++                  Pinch of Salt
+++++++++++++2 tsp          Corn Flour

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Place the berries into a colander and wash under cold running water. Tip: Alternatively you can leave them to soak them in a large bowl of water.

2. Wash the oranges, grate some zest and then juice them.

3. Place a non-stick pot over a medium-low heat. Pour in the wine. Add the sugar. Stir together.

 

4. When the mixture starts to simmer (bubble), add the berries, orange juice, ¾ of the zest (save a little for a garnish later on), 2-3 tbsp of sweetener, ½ tsp allspice and a pinch of salt. Stir to combine. Cover with a lid.

 

5. When the mixture starts to simmer again and/or you hear the berries starting to burst, turn the heat down slightly. Allow it to simmer for 15 mins or until the berries have softened and the sauce has thickened slightly.

 

6. Meanwhile, create a ‘slurry’. Place the corn flour into a small dish with equal parts water. Whisk and stir until it’s dissolved.

 

7. When the sauce has finished cooking, pour in the slurry (whilst whisking at the same time). Keep whisking for about a minute or until the sauce thickens slightly and develops a lovely sheen! Remove from the heat. Allow to cool slightly before serving. Tip: The sauce will continue to thicken as it cools, so do not ‘overdo’ the corn flour! Serve in a dish garnished with the remaining orange zest (if desired)!

 

8. Enjoy cold, at room temperature or slightly heated!

 

 

Tip: If you have a spare pickle, olive or jam jar to spare, sterilise it, fill it with the leftover sauce and then keep it refrigerated and use within 2 weeks! 

Mushroom Gravy (Vegan & Gluten Free]

Healthy Recipes

Serves: 2 or 4 (small servings)
Yields: 600ml
Prep: 35 mins
Cooking: ≤5 mins

Notes:

This delicious mushroom-based gravy comes from the Eat2Health kitchen just in time for Christmas, but it’s perfect for any holiday or meal that requires gravy! It’s plant-based, gluten free, takes minimum effort to prepare (yep, super easy folks!) and provides maximum taste satisfaction! 

The delicate porcini mushrooms give a lovely meaty texture, whilst the potato starch helps to make it velvety smooth! The combination of the mushroom stock, rosemary, garlic and soya sauce all goes towards producing a gravy that has many deep, savoury and wholesome flavours! It’s perfect for drowning your potatoes, or covering some delicious legume or pulse-based sausages, burgers, meatballs or ‘loaves’!

We found the ‘thickness’ of the gravy to be just right; even after spending a night in the refrigerator it was not too gelatinous! However, if you prefer a thinner gravy, just add a little less starch. Also, if you feel it is too thick the next day, just add a splash of water and then reheat; make sure to reheat this gravy in a non-stick pot over a low heat (or in a microwave for minimal time) until hot- but do not allow it to boil! 

For cooking ease, prepare this a day in advance! The flavours will be just as delicious (if not more so) the next day!

Happy cooking everyone and stayed tuned for more tasty, festive recipes! 😀

 

 

Ingredients

++++++++++++++++++++600ml    Cold Water
++++++++++++++++++++2 Sprigs  Fresh Rosemary (4g)
++++++++++++++++++++1               Vegetable Stock Pot or Vegetable Stock Powder
++++++++++++++++++++1 tbsp      Soya Sauce (low-salt or use Tamari for GF)
++++++++++++++++++++                Ground Black Pepper
++++++++++++++++++++20g         Dried Porcini Mushrooms
++++++++++++++++++++5g            Garlic Clove (1 fat one!)
++++++++++++++++++++3 tbsp     Potato Starch
++++++++++++++++++++1 Tbsp     Rapeseed Oil

 

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Boil 600ml water in a kettle.

2. Meanwhile, wash the rosemary, remove the leaves and then roughly chop them.

3. Place the rosemary, stock pot (or powder), soya (or tamari) sauce and freshly boiled water into a measuring jug. Add a few grinds of ground black pepper. Whisk to dissolve the stock. Add the mushrooms. Stir to combine. Allow the mixture to sit 30 mins so the mushrooms can rehydrate, the flavours meld and the rosemary can soften.

 

 

4. In the meantime, peel and finely dice the garlic. Place the starch into a small bowl (or dish) with equal parts cold water. Whisk with a fork to dissolve. Tip: You have just created a ‘slurry’!

 

5. Once the mushrooms have rehydrated, remove them with a slotted spoon, and transfer into a separate dish. Gently cut up the larger pieces with some kitchen scissors.

 

 

 

6. Re-whisk the ‘slurry’. Whilst stirring the broth, pour the slurry into the measuring jug. Whisk until combined.

 

As much as I like to multi-task, I cannot whisk whilst taking a photo! 😛

 

 

7. Heat 1 tbsp of oil in a non-stick pot over a medium low heat. When hot, add the garlic and mushrooms. Gently fry the mixture for about 1 min. Pour in the broth whilst continuously whisking. Keep whisking until the gravy has thickened. Remove from the heat. Taste and season it as necessary. Tip: The gravy will not take long to thicken (only about a minute); at the end the gravy will have a gorgeous sheen! 🙂

 

 

 

8. Serve warm. Ladle over your roasted vegetables, mashed potato and many other plant-based goodies you intend to have during this festive period, and all of the delicious meals you have lined up in the New Year ahead!

 

 

Enjoy!

 

Refrigerate any leftover gravy in an airtight and resealable container; reheat and consume within 2-3 days. Alternatively pour the (cooled) gravy into an air-tight and releasable container or freezer baggie; defrost, reheat and consume within 2 months

 

Slow Cooker Turkish Pilaf [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep: ≤ 35 mins
Cooking Time: 2-3 hrs (*on a high heat setting.)
Type: Main Meal
Tools: Chopping board(s), sharp knife, colander, large/non-stick frying pan, frying spatula, measuring jug, slow cooker

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & E, carbohydrates, protein, fibre, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, zinc and per serving has a moderate quantity of added sugar, salt and fat!

Pilaf is a simple, global and personalised dish; in fact it’s so simple that you can even cook it perfectly in a slow cooker! Arguably, it may of even cooked better than our stove top variety; sometimes ‘cheaper’ varieties of rice can be a headache! Yes, a simple rice dish (with minimum prep!) that is typically a one-pot meal (sorry about the frying pan!). 

Our fluffy Turkish pilaf was cooked in a seasoned broth with tasty mint, cinnamon and chilli and served with some of our delicious ‘crumbled feta‘, a dollop of low-fat houmous and a wedge of pitta bread. Garnish by scattering some lovely and beautiful pomegranate ‘gems’, toasted nuts, tasty dates and a delicious medley of herbs. Serve it in a large bowl and enjoy every delicious spoonful packed full of great Middle Eastern tastes! 🙂

Perhaps this is an ideal dish to add to your weekend planner?! #mealplanning 

We hope that you do try this delicious, stress free rice that can be seasoned with any flavour(s) that take you fancy; enjoy it often with spices and seasoning’s from all around the globe! 

Have a good weekend everyone and happy cooking!

 

We decided to use rapeseed oil (not olive) and no bell pepper! We also added a splash of rose water (not seen here). The ‘dried dill bottle’ was a reminder for us to defrost some of our frozen dill  and flat leaf parsley! We used packaged’ pomegranate seeds, but check out our previous Middle Eastern recipe on how to remove pomegranate seeds from a pomegranate. 🙂

 

Ingredients

+++++++++++++++3             Garlic Clove (fat ones, about 20g!)
+++++++++++++++180g       White Onion
+++++++++++++++1              Green Chilli (we used a 30g Serrano!)
+++++++++++++++260g      Carrot
+++++++++++++++1 tbsp     Rapeseed Oil
+++++++++++++++2g           Dried Mint
+++++++++++++++3g           Ground Cinnamon
+++++++++++++++¼-½ tsp Salt & Ground Black Pepper
+++++++++++++++350g      Dried Easy Cook Basmati Rice
+++++++++++++++720g      Cooked Chickpeas (*about 3 tins or 360g dried + cooked)
+++++++++++++++700ml   Boiling Vegetable Stock (low-salt/GF if required)
+++++++++++++++1 tbsp     Rose water (*optional)
+++++++++++++++60g        Hazelnuts (or pine nuts)
+++++++++++++++60g        Dried Dates (or your favourite dried fruit)
+++++++++++++++               Fresh Dill
+++++++++++++++               Fresh Flat Leaf Parsley
+++++++++++++++100g      Pomegranate Seeds

 

 

Directions

If you fancy it, prepare our ‘crumbled feta‘ first. Cover and refrigerate until the pilaf has finished cooking. Alternatively prepare it the night before; dice and serve it with the cooked rice.

 

Peel and dice the garlic. Peel and finely chop the onion. Wash the chilli, remove the stem, deseed and then finely chop. Wash, peel, trim the ends and finely cube the carrot.

 

 

  • Heat some rapeseed oil (or spray some low-fat cooking oil spray) in a non-stick frying pan over a medium-low heat .
  • Add the garlic and onion. Gently fry for 1-2 mins or until soft.
  • Add the chilli and carrot. Gently fry for a further 2-3 mins or until softened. Tip: Whilst your waiting for the veggies to soften, boil 700ml of water in a kettle (you’ll need this for your stock!).
  • Add 2g dried mint 3g ground cinnamon. Season it with ¼- ½ tsp salt and black pepper. Stir to coat.
  • Add the rice. Stir to coat. Remove from the heat.

 

 

  1. Transfer the rice mixture into a slow cooker. Add the cooked chickpeas (*drain and wash any tinned varieties before adding!).
    2. Prepare the stock; pour it into the slow cooker. Add the rose water (if using). Stir together.
    3. Cover with a lid. Cook on a high heat setting for 2-3 hours (NB: ours took 2.5hrs).
    4. Fluff the rice grains with a fork just before serving; taste and season as necessary…but try not to eat it all of it straight out of the slow cooker! 😛

 

Before the rice has finished cooking, prepare some garnishes. Toast some hazelnuts in a dry frying pan over a medium-high heat (and then roughly chop), finely dice some dried fruit (if applicable) and wash/finely chop some fresh dill and/or parsley (if desired).

 

Serve in a large bowl in addition to the ‘crumbled feta’, houmous (or minty yoghurt!) and pitta bread (if desired). Garnish the rice with nuts, dried fruit, fresh dill and/or parsley.

Both pictures show one portion of pilaf. 🙂

 

Enjoy!

 

Refrigerate any leftover rice in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days. Alternatively freeze the rice (without garnishes) in one or more resealable containers; defrost, reheat and consume within 1-2 months.

Refrigerate the ‘crumbled feta’ in a separate air-tight and resealable container; consume within 3-4 days.

NB: When reheating, always check to make sure the rice is steaming hot all the way through and do not reheat the rice more than once. 

Recipe updated: 19/02/16

Meatless Monday: Slow Cooker Tofu Tikka Masala [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 6
Prep: ≤60 mins
Cooking Time: 2-3 hrs (*On a high heat setting.)
Type: Main Meal
Tools: Chopping boards, sharp knife, manual juicer, kitchen paper, mixing bowl, frying pan + lid, frying spatula, slotted spoon, food processor, slow cooker

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc and per serving is low in added salt and sugars and contains a moderate quantity of saturated fats!

Hi everyone, happy Monday! We hope that you’ve all had another great weekend! It’s been so collllld and I’ve lost count of how many hot beverages we’ve drank over the last three days! Thank goodness for tea and spicy curries to warm our bodies and soul! 🙂

Here’s another great plant-based curry from the Eat2Health Kitchen: ‘slow cooker tikka masala’! The true origins and ingredients can vary; with ours being 100% non-authentic but it’s absolutely delicious! Yes, a spicy, creamy, flavoursome and tomato-based curry which is also cheap and easy to prepare; arguably it’s one of the more popular Indian dishes in Britain! What’s your favourite type of curry??

Traditionally this curry is made with poultry, which is marinated and tenderised through a curried yoghurt sauce. We opted against using yoghurt; tofu doesn’t need ‘tenderising’, but we were also unsure of what kind of ‘after taste’ the yoghurt would give the tofu, in addition to the fact that we thought it would be a tad bit wasteful!  

We used a basic lemon, oil and paprika marinade on our tofu; it’s a very neutral taste that was lost within the curry. If you are looking for the tofu to have a slightly independent taste to the curry sauce, opt for marinating your tofu overnight in a mild or hot curry powder (and lemon juice mixture) instead. It’s also good to note that because of the nature of the recipe (it’s plant-based!), making a ‘curry paste’ is not necessary, unless you are planning on marinating the tofu with it. However, slow cooking the tofu in the curry helped to infuse it with some of its wonderful flavours. Yum!

We thought our curry looked similar to a ‘supermarket takeaway meal’ (particularly because we made some lovely pilau rice to accompany it!), but the taste was heaven in a bowl!

It’s truly a great comfort food, but without the typical caloric content of authentic recipes… although this curry is still a bit ‘richer’ than the ones we would typically eat! So use our spices or your favourite tikka masala spice blend. Don’t like oat cream? You can only try using a soya or coconut cream instead; we opted for oat for its neutral and unsweetened taste.

We hope that everyone enjoys this meal as much as we did; dancing taste buds and a meal that keeps on giving (it really does keep tasting better than the night before!).

So roll up your sleeves and start cooking! 😀

 

 

Ingredients

+++++++++++++800g        Firm Tofu (= 2*Tetra paks)
+++++++++++++2               Lemons (or 60ml of concentrated lemon juice)
+++++++++++++5               Garlic Cloves (about 20g)
+++++++++++++1                Brown Onion (large; about 200g)
+++++++++++++2               Chillies (1 Red & 1 Green; about 40g)
+++++++++++++100g        Ginger Root
+++++++++++++1                Green Bell Pepper (200g)
+++++++++++++2g             Mild Paprika
+++++++++++++2 tsp         Olive Oil
+++++++++++++                  Tikka Masala spice blend (1g of Ground Turmeric,
+++++++++++++                  3g of each: Ground Cumin, Ground Coriander & Garam Masala)
+++++++++++++½-¾ tsp    Salt
+++++++++++++                  Ground Black Pepper
+++++++++++++2-3            Tins Chopped Plum Tomatoes (400g/each)
+++++++++++++20g           Tomato Purée
+++++++++++++1-3 tsp       Agave or Fruit Sweetener
+++++++++++++50g            DF Margarine
+++++++++++++250ml       Oat Cream (1 carton)
+++++++++++++                   Brown Basmati or Long grain Rice (about 60-70g/person)

Need an easy-print recipe? Print here ! 🙂

 

Directions

Drain and press the tofu between two heavy chopping boards or plates for 20-30 mins to express any excess water.

 

In the meantime, prepare the veggies!

Juice the lemon. Peel and finely dice the garlic and onion. Wash, remove the stem and dice the chillies. Wash, peel and then grate the ginger root.  Wash, remove the stem and core and then finely chop the bell pepper.

 

 

1. Drain the excess water from the tofu. Pat it dry with some kitchen paper.
2. Place it onto a chopping board (if preferred). Chop it as chunky or as small as desired.
3. Transfer it into a dish; add the lemon juice, 2g paprika and 2 tsp olive oil.
4. Toss to coat. Cover and place in the refrigerator to marinade for the moment.

Tip: If preferred, marinade your tofu overnight; (especially) in some mild curry spices instead!

 

 

1. Heat a large, non-stick frying pan over a medium-low heat. Add 1 tbsp of rapeseed oil, or spray it with some low-fat cooking oil instead.
2. Add the garlic and onion. Gently fry for 1-2 mins.
3. Add the chillies, root ginger and bell pepper. Gently fry for a further 2 mins or until softened.
4. Add the tikka masala spice blend. Season it with ½-¾ tsp of salt and a few grinds of black pepper. Stir to coat. Gently fry it for a further 30 seconds or until fragrant. Remove from the heat.

Next, prepare the sauce!

1. Get your food processor ready for action!
2. Place the tomatoes into the food processor.
3. Add the onion mixture, 20g tomato purée and 1-3 tsp agave. Cover with the lid.
4. Blend until smoothish and a bit of texture is left.

Tip: If you do not own a food processor, place the ingredients into a large mixing bowl and purée the ingredients using a hand-held stick blender.

 

 

1. Remove the tofu from the marinating liquid, but do discard the liquid.
2. Heat the same frying pan with 1 tbsp of rapeseed oil over a medium heat.
3. Add the tofu (in batches if necessary).
4. Gently fry the tofu for 6-8 mins or until lightly browned.
5. Add the tomato mixture and 3-5 tbsp of the reserved marination liquid. Stir to combine.
6. Cover with a lid. Simmer for 3-5 mins or until the mixture is hot. Remove from the heat but do not turn off the stove top; reduce the heat to a medium-low.

 

1. Gently transfer the curry mixture into the slow cooker. Cover with a lid.
2. Add 50g DF margarine into same the frying pan as before (don’t worry if there is a little sauce left in it!). Allow it to melt. Remove from the heat.
3. Pour the melted margarine into the curry. Stir to combine. Tip: Make sure all of the tofu is covered in the curry sauce.
4. Cover with the lid. Cook for 2-3 hrs on a high heat setting (ours took 2.5hrs.) Turn off the heat.
5. At the end of cooking, pour 250ml oat cream into the curry. Stir through.

Tip: To help reduce the fat content, you can use less cream and/or some thickened DF milk instead, use less DF margarine or skip this step entirely; the combination of margarine and cream is what makes this curry so creamy!

 

 

Serve warm. Ladle the curry into a large serving bowl. Serve with steamed green beans, fresh tomato (or side veggies of choice!), a dollop of plain soya yoghurt (if desired), homemade pilau rice or some of our tasty Savoury Flatbread, wholemeal pitta bread or your own homemade paratha instead!

Tip: For an extra pop of colour, garnish your curry with some fresh coriander leaves! 😀

We made a delicious pilau rice! If you want the recipe, just contact us for it. 🙂

Both pictures represent one serving of curry.

 

Enjoy! 

 

Refrigerate any leftover curry in an air-tight and resealable container; reheat and consume within 3-4 days. Tip: Do not allow the curry to come to a boil, gently reheat it over a medium-low heat. Alternatively store and freeze in one or several air-tight and resealable containers; defrost, reheat and consume within 1-2 months.

Recipe updated: 19/02/16

Creamy Sweet Potato & Orange Soup W/ Smoky BBQ Tofu ‘Croutons’ [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep & Cooking Time: 65-300 mins (*Dependent upon how long you marinade your tofu!)
Type: Main Meal
Tools: Chopping board(s), sharp knife, kitchen paper, mixing bowl, measuring jug, large pot, blender, resealable container (*optional), baking tray, parchment paper

Notes: This recipe contains: Vitamin A, B3, B5 & B6, beta-carotene, Vitamins C & E, carbohydrates, protein, fibre, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and (per serving) has a moderate quantity of added sugar, salt and fats!  

…And this year’s love affair with soup continues; we’re really looking forward to all of the lovely new flavours that lie ahead!

Perhaps you remember our delicious Spicy Sweet Potato Soup (with rice noodles!) we introduced you to earlier this year?

Well either way, here’s an updated sweet potato soup recipe! This one isn’t spicy; it’s creamy and velvety with a lovely twist of orange, topped off with some delicious marinated pieces of smoky BBQ flavoured tofu ‘croutons’.  

These marinated ‘croutons’ are oh so tasty (and made with a labour of love)! Our end product tasted pretty similar to vegan sausages! Yummy! Unfortunately with (most) tofu, unless you buy pre-marinated brands, you will have to marinate it for a substantial amount of time (or fry it in a tonne of oil!) …otherwise it won’t necessarily develop a jaw-dropping flavour!

If you are short on time, just put the tofu into the refrigerator overnight and cook it as or when it’s needed! In fact, you could just as easily place the soup ingredients into a slow cooker overnight (on a low-heat setting), and then purée the lot the next day! Hmmm, since there is no roasting, baking or mashing involved, why don’t you double the quantity and then freeze half?! Creating a soup that is satisfying and simple?! Sounds good to us! 😀

Quick Foodie Facts & Tips:

  • One serving of this soup will provide you with about 3.5 servings of vegetables towards your 5-A-Day!
  • The quantity of our tofu marinade is enough to thoroughly flavour two blocks of tofu (so reduce the quantity and seasonings as appropriate)! 
  • Add less stock for an even thicker soup!
  • Reheat the soup with the tofu ‘croutons’ mixed through (or not!); it’s super tasty either way!

Happy cooking and have a great weekend everyone! ❤

 

Ingredients

+++++++++++++++++————————Croutons——————————————-
+++++++++++++++++800g        Firm Tofu (= 2* Tetrapaks)
+++++++++++++++++4tbsp        Soya Sauce/low-salt (or Tamari as a GF option)
+++++++++++++++++2.5tbsp     Maple syrup
+++++++++++++++++4.5tbsp     Olive Oil
+++++++++++++++++½ tsp         Asafoetida
+++++++++++++++++2g              Smoked Paprika
+++++++++++++++++½-1tsp       English Mustard
+++++++++++++++++2-3g          Garlic Salt
+++++++++++++++++————————Soup————————————————–
+++++++++++++++++760g         Sweet Potato
+++++++++++++++++300g        Baking Potato
+++++++++++++++++200g        Carrot
+++++++++++++++++280g        White Onion
+++++++++++++++++1.5L           Vegetable Stock (low-salt/ GF if required)
+++++++++++++++++3g             Ground Coriander
+++++++++++++++++                 Ground Black Pepper (16 grinds!)
+++++++++++++++++30ml        Orange Juice (1 large orange)
+++++++++++++++++125ml       Almond Milk (unsweetened & fortified)

 

Directions

1. Drain and then press the tofu between two heavy or weighted plates or chopping boards for 30 mins to express any excess water. Drain. Pat it dry with some kitchen towel. Tip: if preferred, line the bottom plate (or chopping board with some kitchen towel to help absorb the liquid.

Drained and dried.

 

2. Place the tofu onto a chopping board. Slice it into five slices (lengthways) and then make five more cuts with your knife (horizontally). Chop each section into halves (*step 4) to get about 1cm cubes. Transfer the cubes of tofu into a large mixing bowl or casserole dish.

 

3. Prepare the marinade. Pour 4tbsp soya (or tamari) sauce, 2.5tbsp maple syrup and 4.5 tbsp oil into a large measuring jug. Add ½ tsp asafoetida, ½-1tsp English mustard and 2-3 g garlic salt. Whisk until thoroughly combined.

 

4. Pour the marinade over the tofu. Gently toss (using your hands) or a silicone spatula to thoroughly coat. Cover the bowl with kitchen film. Place it into the fridge for up until 4-6 hrs (if possible) tossing once.Tip: The longer you allow it to marinate, the better it will taste!

 

5. In the meantime, prepare the soup (now or if preferred, closer to the time it’s being served)! Wash, peel and then roughly chop the sweet and baking potato. Wash, peel, trim the ends and then slice the carrot. Peel and roughly chop the onion.

Keep Calm Picture: courtesy of http://www.keepcalm-o-matic.co.uk

 

6. Bring a large, non-stick pot with 1.5L water to the boil. Add 1.5L vegetable stock. Whisk until dissolved. Add the sweet and baking potato, carrot, onion, 3g ground coriander and a few grinds of black pepper. Stir together. Cover with a lid. Simmer and cook for about 10-12 mins or until softened. Remove from the heat. Allow to cool slightly.

 

7. A) In the meantime, juice the orange. B) If you have a stick blender, feel free to purée the soup whilst it’s still in the pot. If not, transfer it in batches into a blender. Pulse until the soup is smooth, creamy and combined. Whilst the blender is running, add 30ml orange juice ¼ cup almond milk to thoroughly combine all of the ingredients. Transfer the soup into an air-tight and resealable container or back into the pot (as appropriate).

 

8. Once the tofu has finished marinating, preheat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper. Transfer the tofu over the tray in a single layer. Place the tray onto the middle oven shelf. Bake for 30-40 mins or until slightly crispy around the edges and lightly browned. Remove. Allow to cool slightly.

 

9. Reheat the soup over a low heat just before serving; do not allow it to boil.

 

10. Ladle the soup into a serving bowl. Garnish with the tofu ‘croutons’; add some sliced spring onion, chilli flakes and pumpkin seeds (if desired)!

Enjoy!

Tip: Refrigerate and store any leftovers in an air-tight and resealable container (store the tofu in a separate container!); reheat and consume within 3-4 days. Alternatively, store and freeze; defrost, reheat and consume within 1-2 months.

Masala Lentil Curry Bowl [Vegan & Gluten Free]

Healthy Recipes

Serves: 2
Prep & Cooking Time: 30-40 mins
Type: Main meal
Tools: Chopping board, sharp knife, veggie peeler, non-stick pot w/lid, wooden spoon, small dish, fork

Notes: This recipe contains*: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre,calcium, iron, magnesium, potassium, zinc and per serving is low in salt, sugars and sat fats!  (*These nutritional contents can vary due to the ingredients and quantities used).

This is such a quick and easy dinner! Just a few staples from your pantry, fridge and/or freezer to produce a tasty and impromptu Masala curry! We had some previously cooked raw pulses and legumes, but don’t feel that you have to stick to our ingredients list; utilising any spare vegetables and/or legumes or pulses (tinned, frozen or fresh) and some spices that you have lying around in your kitchen is all part of what this recipe is all about!

With minimal prep, delicious flavours and a great way to help meet your 5-A-Day, this curry will start making you feel good from the inside out!    

#seasonalvegetables  #nofoodwastage  #plantbasedlove

Happy cooking everyone! 🙂

 

Ingredients
~Make sure to wash your veggies first!~

1               Garlic Clove, peeled and crushed
40g          Root Ginger, peeled and grated
1               Green Bell Pepper, core removed, deseed & finely chopped
250g       Cooked Brown Lentils
120g        Cooked Chickpeas
2tsp         Rapeseed Oil (or low-fat frying oil)
20g          Masala Curry Paste
5g            Cumin seeds
+++++++  Ground Black Pepper
1               Tin Chopped Tomatoes
20g          Tomato Puree
15g           Corn Flour
30g          Baby spinach, large stems removed
10g           Fresh coriander, remove leaves from stems & finely chop
————————————————————————————————–
100g        Green Beans, steamed
2               Salad Tomato, stem removed & diced
1                Red Bell Pepper, core removed, deseed & sliced
2               Radish, stem removed & sliced
60g          Roasted Butternut Squash, sliced
4 tbsp      Soya Yoghurt
4g             Brown Mustard Seeds

 

Directions

1. Heat a non-stick pot over a medium heat. Spray it with low-fat cooking oil (or add 1-2 tsp of rapeseed oil). Add the garlic, ginger and green bell pepper. Gently fry for 1-3 mins or until softened.

2. Add the lentils and chickpeas. Stir to combine.

3. Add 20g curry paste, 5g cumin seeds and a few grinds of black pepper. Stir to coat. Gently fry for a further 30 seconds or until fragrant.

4. Add the tinned tomatoes and 20g tomato purée. Stir to thoroughly combine. Cover with a lid. Bring to boil. Reduce to a simmer. Cook for about 10-12 mins or until the tomatoes have become tender.

5. In the meantime, steam the green beans and/or prepare any other veggies that you wish to company this dish!

6. Add 15g corn flour into a small dish with equals parts water. Stir into a paste. Once the curry has finished cooking, stir and pour this mixture into the curry. Keep stirring, the sauce will thicken slightly. Tip: If you prefer a thinner sauce, skip this step.

7. Add the spinach and coriander into the curry. Stir through. Cover with a lid. Remove from the heat. Allow the spinach to wilt slightly before serving.

8. Serve in a large bowl! Place any additional veggies around the edges of the bowl. Ladle the curry into the centre. Add a couple spoonfuls of soya yoghurt. Garnish with the mustard seeds and additional coriander if desired!

Tip: Refrigerate any leftovers in a resealable and air tight container; reheat and consume within 3-4 days. Alternatively, if you are making a bigger batch, store and freeze this curry instead; reheat and consume within 1-2 months.

Enjoy! 

 

 

Love curries as much as we do??! Check out some of our other recipes for some further inspiration!

Recipe updated: 19/02/16

Dal [Vegan, Gluten Free, Low-Fat]

Healthy Recipes

Serves: 6
Prep & Cooking Time: 55-65 mins
Type: Main meal
Tools: Sieve, mixing bowl, chopping board, sharp knife, veggie peeler, sieve, large pot, wooden spoon, measuring jug, small dish

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc, no added sugars and per serving is low added salt and fats! 

Although this curry can have a ‘porridgey’ appearance, we assure you it’s a wonderful little recipe packed full of flavour, nutrients and energy to keep you going past 3pm! Our recipe may not be 100% authentic, but it’s still a great way of expanding your palate to all of the wonderful South Asian flavours! A dish that contains red lentils, tomato and spices and tastes better each time you eat it- just go for it!

Happy cooking everyone! 🙂

Quick Foodie Facts:

  • Dal is an Indian word meaning ‘spilt pulse’ (a.k.a. the lentils!). There are so many great dal recipes, all with a slightly different translation (based on the ingredients and cooking methods used). Have a new adventure this year- go and buy an Asian cook book and experiment with all the wonderful recipes; substitute ghee for some rapeseed or low-fat cooking oil!
  • Per serving, this recipe provides you with about 3.5 servings of veggies towards your 5-A-day and provides you with 90% of your RDA for Vitamin C!

 

Ingredients

Need an easy-print recipe? Print here. 🙂

 

 Nutritional Info

 Traffic Light Translation: Fat & S/Fat= green/low values, Salt=orange/medium value. =This meal gets two thumbs up from us! Tip: Lower the salt simply by being mindful of how much ‘added’ salt you use and by reducing the volume of stock and using more water instead!

 

 

Directions

  • Boil 1.5L water in a kettle. Place the lentils into a sieve and rinse under cold running water. Remove and discard any stones or seeds. Transfer them into a large mixing bowl. Cover the lentils with 500ml boiling water. Let them soak for 15 mins. Drain and then rinse. Tip: If in doubt, check your own packet instructions first!
  • In the meantime, wash, peel and dice the ginger. Peel and finely chop the onion and the garlic. Wash the chilli (remove the stem and chop it up if you prefer a hotter curry!).
  • Prepare the stock according to the packet instructions.

 

  • Meanwhile, heat 1 tsp oil in a large, non-stick pot over a medium-low heat. Add the ginger, onion and garlic. Stir together. Gently fry for 1-2 mins or until softened.
  • Add the chilli, 4g mustard seeds, 4g cumin seeds and 1g chilli flakes (more or less as preferred). Stir together. Fry for a further minute or until fragrant.
  • Add the tin tomatoes, 2g ground turmeric, 14g ground coriander and 12g ground cumin. Stir together. Cook for 3-4 mins or until the tomatoes are softened.
  • Add the lentils, 800ml stock and 1.2L water. Stir together. Bring to the boil. Reduce to a simmer. Cook for about 20 mins or until the lentils are tender. Tip: Add less boiling water if you prefer a thicker consistency; always have enough liquid to cover the lentils. NB: Our lentils took approximately 20 mins to cook.
  • Meanwhile, prepare a ‘slurry’. Place 48g corn flour into a small dish with equal parts water. Stir/whisk together until the flour is dissolved.
  • Wash and dry the coriander; from the leaves from its stem (if preferred) and then roughly chop them.

 

 

  • Whilst stirring, add the ‘slurry’. Stir until slightly thickened (about 4-5 mins).
  •  Add the coriander and 2 tbsp lemon juice. Stir through. Season it with some salt and a few grinds of black pepper to taste. Remove from the heat. Allow it to cool slightly before serving.
  • Ladle into a small serving bowl. Serve with: a small portion of basmati rice, a wholemeal pita or some flat bread (check out our previous recipe!). Garnish with fresh herbs or spices (if desired). We garnished ours with: fresh coriander, a dash of sweet paprika and some brown mustard and cumin seeds!

It’s delicious and very satisfying! 😀 NB: This bowl contains one portion.

Enjoy!

 

 

Refrigerate any leftovers in an air-tight and resealable container; reheat and consume within 3-5 days. Alternatively, freeze in individual portions (if preferred); defrost, reheat and consume within 1 month.

Meal prep finished! More fantastic meals await! NB: This shows the full volume of soup produced!

 

 

If preferred…

  • Keep it simple! Alternatively just use a ‘garam masala’ spice blend (to taste) and omit some of the other spices.
  • Use less boiling water and omit the ‘slurry step’ if a ‘naturally thicker’ consistency is preferred.