Meatless Monday: Baked Tofu Loaf #VeganChristmasRecipes

Healthy Recipes, Meatless Monday

Serves: 6-8
Prep & Cooking Time: 70 mins
Cooling: 45-60 mins
Tools: Food Processor, 9″ Spring Form Tin, Mixing Bowl

Notes:

Hey everyone! Did you have a great weekend?? As we approach mid-December, doesn’t it just feel like one giant memory game of recalling all of the mundane errands, cleaning and end of year tasks you still have to do… including some seasonal meal prep?! :/

With only twelve days to Christmas, most people probably will have some idea of what they will be cooking. We had a chin scratch a few weeks back and knew that we wanted something a little ‘different’ from last year’s menu. We happened to come across the quirky ‘Tofurky’ that is making an appearance around cyberspace… have you seen it? It has a jaw-dropping effect, but not because it looks like the most delicious piece of faux meat you have ever laid your eyes on. No, it’s ridiculously expensive! Tofurky, No ‘fanky’! At £35 for a stuffed tofu log, (yeah that’s a lot of money for fermented beans and rice right?!), we never even gave it a second thought. I don’t even think that we’ve even paid that much money for meat (back in the day!) let alone tofu… but it did get our creative juices flowing!

We trialled a couple recipes, one being a pie (it was epic!), but have decided on this lovely and simple baked tofu loaf; our goal was to nestle it next to some tasty trimmings and then top it all off with a delicious gravy- which we did! The loaf is healthy (but that’s a given!), a little time consuming but not difficult… and we think that this is the most important thing here. Christmas dinner shouldn’t take you ten minutes to cook, but nor should it be overly expensive, contain five thousand calories or require the skills and planning of a Michelin star chef and his team! It should encompass great food and conversation, enjoyed with the people that you love… which won’t happen if you have to spend most of the day in the kitchen! In fact, for complete cooking ease, you could make this loaf a couple of days in advance and reheat it on Christmas day! The only negative point about this recipe is that you need a food processor or perhaps a hand-held stick blender as the tofu needs to be silky smooth!

It’s important to note that this recipe has fourteen staple ingredients, which may sound like a lot but it isn’t! We haven’t listed fourteen spices and/or ingredients that are only sourced at health food shops! These ingredients are not too obscure or expensive (relatively) and together they help to form the foundations of this round tofu loaf! Ultimately the additional seasonings and flavours are up to you! As tofu goes, it always needs seasoning and as you won’t be marinating it, you’ll need to decide on a few key flavours that you enjoy. We were happy with the ones that we used, but have highlighted (below) on how we will be adapting some of them on Christmas day! We have listed numerous suggestions for you to try- make it great! One suggestion is ‘just think big’; a half teaspoon of salt and one tablespoon of dried herbs won’t cut it! You need to increase your portions to carry the flavour all of the way through!

Continue to watch this space! Throughout the week we’ll be posting our tasty sides and sauces to help make a well-rounded and delicious plant-based Christmas that everyone can enjoy!

Happy cooking everyone! 🙂

 

Tip: When frying, try adding a splash of white white to your veggies for another depth of flavour!

 

Ingredients

Need an easy-print recipe? Print here. 🙂

 

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

 

2. In the meantime, wash the quinoa in a sieve under cold running water for 30 seconds to help remove some of its bitterness and then cook it according to the packet instructions. NB: Ours took 15-20 mins to cook.

 

3. If applicable, create some breadcrumbs. Tip: We toasted some delicious chia and soya-based bread and then created some in our food processor!

 

4. Meanwhile, peel and dice the garlic. Wash, trim the ends and finely slice the spring onion. Wash, remove the stem and core and then dice the bell pepper. Wash, peel, trim the ends and then finely grate the carrot. Wash, trim the ends and then dice the celery.

No celery pictured here- sorry!

 

 

5. Heat 1 tbsp of rapeseed oil a non-stick frying pan over a medium-low heat (or spray it with some low-fat cooking oil). Add the garlic, spring onion, bell pepper, carrot and celery. Gently fry for 3 mins or until softened. Remove from the heat.

 

 

6. Heat oven to 180ºC/350ºF. Lightly grease a 9″ spring-form baking pan with some oil or margarine.

 

 

7. Prepare the ‘flax eggs’. Place 2 tbsp of ground flaxseed into a small bowl with 6 tbsp of water. Mix together. Leave for 5 mins to set. Next, wash the sage and thyme, remove the leaves from its stem and then roughly chop them. Wash and dice the chives.

 

 

8. Meanwhile, drain off the excess water from the tofu. Pat it dry with some kitchen paper. Crumble it into a food processor. Add 2 tbsp of DF milk. Process until the tofu becomes smooth and ‘mousse-y’.

 

 

9. Assemble the loaf!

Step 1: Transfer the tofu mixture into a large mixing bowl.
Step 2: Add the flax eggs, fresh herbs, cream cheese and your desired seasoning & flavourings!
Step 3: Mix until thoroughly combined.
Step 4: Add the vegetable mixture. Fold it through with a spatula. Taste and season it as necessary.
Step 5: Add the breadcrumbs (flour or stuffing mixture!) and the cooked quinoa (or rice).
Step 6: Fold it through and thoroughly combine.

 

 

10. Transfer the tofu mixture into the greased tin. Use a spatula or some grease proof paper to help press the mixture snugly into the base of the tin and flatten the surface as much as possible. Tip: The mixture will be a bit sticky, but just lightly flour your hands if necessary!

 

 

11. Place it onto the middle oven shelf and bake for 40-45 mins or until it’s’ lightly browned, firm to touch and the edges are slightly coming away from the tin!

 

 

12. Remove from the oven. Allow to cool in the tin on a cooling rack for 45- 60 mins. It stays warm for a very long time so you have plenty of time to prepare your side dishes and/or gravy! NB: In our trial run we were able to roast some tasty sides and prepare a sauce in that time it took to cook and set. 🙂

 

 

…Whilst your waiting for your tofu to bake, check out our first ‘Christmas meal attempt’! Alex wanted me to to post it (haha)! It’s a shame I didn’t take a picture when Alex first laid eyes on it- priceless! It’s was a monster (12×9″); it certainly ain’t no ‘pixie pie’!

It reminds me of something that would be on the table if #AdamRichman ever came to our house! baha! This pie ended up in the reject pile, not because it tasted horrible (it had three layers of tasty ingredients!), but because it was a tad too fiddly…at least for Christmas dinner. The inspiration came from the combination of an encroute and coulibiac! It’s the perfect example of what you can accomplish when you set your mind to something! If anyone wants the recipe, just send us a message. If we get enough interest we might turn it into a post, not that we are condoning pie-eating on a regular basis (everything in moderation right?!), but we have a long winter ahead (wink, wink)! 

 

Now for the baked and cooled loaf…

 

Garnish it with anything and everything Christmassy and enjoy with numerous tasty sides!

 

Enjoy!

 

Refrigerate any leftovers in an air-tight and resealable container; reheat and consume within five days.

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Crispy Baked Orange & Sesame Tofu [Vegan & Gluten Free]

Healthy Recipes

Serves: 2-4
Prep: 35-45-mins (*Dependent upon how long you press your tofu for.)
Marination: 5hrs- Overnight
Cooking: 30-35 mins
Type: Main Meal
Tools: Chopping boards, cheese grater, sharp knife, manual juicer, large measuring jug, kitchen paper, mixing bowl, baking sheet, parchment paper (or silicone mat)

Notes: This recipe contains: B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, copper, iron, manganese, magnesium, selenium, phosphorus, potassium, zinc and per serving is low in added sugar, salt and saturated fats!

For those that have been following along, you’ll know that we have been experimenting with a lot with tofu flavours recently! BBQ, oriental, Asian, a pre-marinated seaweed flavour and now one with a delicious orange and sesame twist! Do you love it as much as we do? What’s your favourite flavour(s)?! 🙂

Tofu is so versatile, but as we have previously mentioned, it needs time to marinate in order to develop some truly mind-blowing flavours! Our newest flavour has a delicious oriental-flare which is packed full of fantastic flavours and has a great crispy coating! It would be a great addition to: salads, wraps, savoury grain and vegetable dishes or (as we have shown below) as part of a tasty stir-fry!

The only amendments we’ve made are to add a drop of agave (to balance out the sweet, sour and saltiness of the marinade) and to increase the amount of orange juice used. We added about three tablespoons, but would recommend doubling this amount to ensure a stronger depth of ‘orange flavour’ develops. 

So here’s to a great weekend (despite the rain!) and happy cooking everyone! 😀

 

 

Ingredients

+++++++++++400g         Firm Tofu (=1 tetra pak)
+++++++++++1                 Large Orange
+++++++++++2 tbsp       Olive Oil
+++++++++++2½ tsp       Soya Sauce (low-salt/ or use Tamari if GF is Required)
+++++++++++1 tbsp        Rice Vinegar
+++++++++++40g            Tahini
+++++++++++1 tsp           Agave Syrup
+++++++++++½ tsp         Ground Coriander (1.5g)
+++++++++++                   Asafoetida
+++++++++++                   Ground Black Pepper

Need an easy-print recipe? Print here. 🙂

 

Directions

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

 

In the meantime, prepare the marinade!

NB: Our ramekin shows about 5-6 tbsp of OJ!

  • Wash, grate some zest and then juice the orange.
  • Place 2 tbsp oil, 2 ½ tsp soya (or tamari) sauce, 1 tbsp rice vinegar, 2 tbsp tahini, 1 tsp agave, ½ tsp ground coriander and a pinch of asafoetida into a large measuring jug. Season it with a few grinds of black pepper.
  • Whisk together with a fork until combined.
  • Add 1½-2 tsp of orange zest and all of the juice. Whisk together. Taste and season it as necessary.

 

 

  • Drain the excess water and pat the tofu dry with some kitchen paper. Place it onto a chopping board (if preferred) and slice it into 1″ pieces (or any size that you desire)!
  • Place the tofu into a large bowl. Pour over the marinade. Gently toss and stir to coat the tofu.
  • Cover the bowl with some kitchen film. Place it into the fridge to marinate; ideally over night or as long as possible (or 4-5 hrs minimum to achieve the best flavours!).

 

 

  • When you are ready to bake your tofu, heat the oven to 200ºC/400ºF. Line a baking tray with a silicone mat or some parchment paper.
  • Place the tofu onto the tray in a single layer. Pour and brush over any leftover marinade.

 

 

Place the tray onto the middle oven shelf. Bake for 30-35 mins, or until lightly browned and crispy around the edges. Tip: For even crispiness, turn the tofu once during baking!

Ours took 33 mins in a fan-assisted oven.

 

 

Serve the tofu with your favourite stir-fry veggies or as part of a great vegetable and rice dish!

We prepared some fresh veggies: Brussels sprouts, red bell pepper and root ginger to accompany a bag of Tesco’s Healthy Living (HL) Oriental Wholefood w/ Cashew Nuts!

As we had a £3 voucher (courtesy of The Orchard at Tesco) for their HL Beautifully Balanced range, it was definitely worth a try; how can you pass up on free vegetables?!  We were able to purchase two different plant-based bags for the price of one…one being this tasty stir-fry mix!

 

We think that this HL product is OK and we would probably buy it again, but our first choice would to always be to use fresh veggies (well, when possible), especially in our stir-fry’s! Has anyone else trialled their frozen HL bags? Here’s a breakdown of what we thought:

Pros: Tasty with great textures and colours; containing a five vegetable medley, cooked steel-cut oats and bulgur wheat, cashew nuts, a variety of spices, and was very well-seasoned and easy to prepare (we cooked the whole bag in about 6-7 mins)! You could probably even use this as a tasty sandwich filler, perhaps in a wrap?!

Cons: As all frozen veggies go, they release a lot of water, shrinking as the cook… so they will not look as vibrant or have a great ‘crunch factor’ as fresh varieties, but that’s to be expected!

Also, half the bag contains 250kcal (or one portion contains about 150kcal), so you’ll need to prepare something to accompany this with; luckily this bag contains such a great variety of versatile veggies and flavours, it’s quiet complementary…

…especially with our Crispy Baked Orange & Sesame Tofu!

 

Enjoy!

 

Refrigerate any leftover tofu in an air-tight and resealable container; consume within 3-5 days. Alternatively, freeze your leftovers on the day of cooking; defrost, reheat and consume within 2 months.

Disclaimer: We have not been paid to promote this Tesco product and all thoughts and opinions are our own.
**Recipe updated: 19/02/16

Mexican Salad Bowl

Healthy Recipes

Serves: 1
Prep & Cooking Time: 45 minutes + 12 hours to soak the dried beans (if applicable!)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & E, protein, fibre, iron, magnesium, manganese, potassium, and is low in salt, sugar and saturated fats! 

Here’s a salad we made two months ago! Nothing really says you desire sunnier weather and a warmer climate more than preparing a colourful salad bowl named after a hot country! Luckily at the moment the SE of England has been blessed with plenty of sunshine and blue skies…let’s hope it lasts!

Let’s sum this recipe up in three words: simple, vibrant and delicious! Give our recipe a go or use it as a guide to create your perfect (wish it were summer!) salad! Keep it vegan or add some grated low-fat cheese! 🙂

 

Ingredients:

+++++++++++++++++++++++++150g   Cooked black turtle beans
+++++++++++++++++++++++++150g   Cooked brown long-grain rice
+++++++++++++++++++++++++30g      Frozen sweet corn kernels
+++++++++++++++++++++++++40g      Kale
+++++++++++++++++++++++++40g      Carrot
+++++++++++++++++++++++++30g      Iceberg lettuce
+++++++++++++++++++++++++1/2       Fresh red chilli
+++++++++++++++++++++++++1           Radish
+++++++++++++++++++++++++40g      Cherry tomatoes
+++++++++++++++++++++++++1/4       Avocado
+++++++++++++++++++++++++4           Jalapeno slices (in brine or fresh)
+++++++++++++++++++++++++5           Black olives (in brine)
+++++++++++++++++++++++++6           Almonds
+++++++++++++++++++++++++              Wedge of lime

 

Directions:

1. Cook your pre-soaked beans (approx. 75g dried) according to the packet instructions (if applicable). Otherwise open, drain and rinse a tinned variety (heat if desired).

2. Cook the rice according to the packet instructions. NB: Approx 75g (dried).

3. Wash the kale. Place the kale and sweetcorn into a steamer pot with some cold water. Bring to the boil. Reduce to a simmer. Steam for 3-5 minutes or until tender. Drain.

4. Meanwhile, wash, peel, trim the ends and then grate the carrot.

5. Wash, dry and shred the lettuce.

6. Wash, remove the stem, de-seed (if preferred) and chop the chilli into thin slices.

7. Wash and remove the stem from both the radish and tomatoes; slice the radish.

8. Peel, remove the stone and slice the avocado.

9. Drain the jalapeño’s and olives (rinse if preferred).

10. Assemble the salad in any which way you please…or try our method! Place the lettuce into the centre of a large serving bowl. Layer the avocado over the lettuce. Place the kale, jalapeño’s, beans, carrot, tomatoes, corn, radish, olives, rice and nuts around the lettuce/avocado. Garnish the rice with the chilli. Lightly season the salad (if desired) or just dress it with a squeeze of lime juice!

11. Serve.

 

 

 

 

Enjoy!

 

 

If preferred…

  • Fancy something a little fruitier?! Consider adding some whole fruit or a fruit-based salsa; try mango, papaya, guava, prickly pear, pomegranate, or mamey!
  • Omit the rice and add a few more beans, vegetables and salsa instead! Use your ‘altered salad bowl recipe’ as a sharing platter for flat breads or a few plain tortilla chips (just make sure to eat them mindfully!)…or try stuffing it into some wholemeal tortilla wraps!
  • Swap the avocado for some homemade guacamole.

Baked Root Vegetable, Bean & Quinoa Burgers

Healthy Recipes

Serves: 6
Prep & Cooking time: 75 minutes- 17 hours (* If you are using dried beans!)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, iron, magnesium, potassium and is low in salt, sugar and saturated fats!

These vegan burgers are versatile and easy to prepare; try whipping a batch up on the weekend and freezing them (either cooked or uncooked) for later in the week or other ad hoc meals!

They are packed with plenty of nutrients, spice and are very fibre-licious! Serve them with fresh salad or some steamed green vegetables and you are in for a great meal; we promise that you won’t walk away from the table unsatisfied!  For further ‘burger’/’meat’ ideas, check out our other recipes here! 🙂 

 

Quick facts:

  • These burgers contain approx. 8g of fibre (*per serving/based on 6 servings!). This makes up approximately 44% of your RDA (which is 18g/Day)! Check out more info on fibre here!
  • Quinoa (or ‘keen-wah’) is a trendy ‘pseudo-grain*’ (*a seed that is prepared and eaten similarly to a grain) which is known for being a ‘complete protein‘ as it contains all nine essential amino acids! It can be used as a great gluten-free grain alternative, but can most definitely be enjoyed by all!

Cooked quinoa has adequate levels of fibre, some B-Vitamins, copper, iron, magnesium, manganese, potassium, zinc and smaller amounts of calcium, Vitamin E and omega-3 fatty acids!

    • We served these burgers with some spring greens (also known as collard greens!). Vegan or not, these delicious leaves can be a great source of Vitamin A, B-Vitamins, Vitamins C, E & K, calcium and iron (among other nutrients!); enjoy them raw (if you prefer) or try lightly steaming them…but just make sure you don’t over cook them!

 

This was our pre-anti tinned bean stage! Check out our recent post on how to cook dried legumes (minus the hassle and the stress!).

 

 

Ingredients:

+++++++++++++++++++++++++++300g     Sweet potato
+++++++++++++++++++++++++++230g     Baking potato
+++++++++++++++++++++++++++200g     Parsnips
+++++++++++++++++++++++++++70g        Dried quinoa (approx. 150g cooked)
+++++++++++++++++++++++++++12g         Fresh Parsley
+++++++++++++++++++++++++++16g         Fresh red chilli
+++++++++++++++++++++++++++240g     Cooked butter beans
+++++++++++++++++++++++++++8g          Ground cumin
+++++++++++++++++++++++++++2g          Onion granules (unsalted)
+++++++++++++++++++++++++++1g           Brown mustard seeds
+++++++++++++++++++++++++++               Salt & Ground black pepper
+++++++++++++++++++++++++++20g        Plain flour
+++++++++++++++++++++++++++               Low-fat fry spry (low-fat cooking oil)

 

 

Directions:

**If applicable, start this recipe the night before! Soak your dried beans (approx. 120g) in a large bowl of cold water over night (or for approx.12 hrs). Drain, rinse, and cook them in a slow cooker on a high heat setting for 4-5 hours. Check out our recent post on cooking dried legumes for further tips!

 

 Place a large, non-stick saucepan full of cold water over a medium heat. Bring to the boil.

 

 

Using a separate saucepan, cook the quinoa according to the packet instructions. Remove from the heat and allow to cool. (NB: Ours only took 15 minutes to prepare!)

 

 

In the meantime, wash, peel and cube the sweet potato and baking potato. Wash, peel, trim the ends and then quarter the parsnip.

 

 

Add the sweet potato, baking potato and parsnip to the saucpean. Bring back to the boil. Reduce to a simmer. Cook for 10-15 minutes or until tender. Drain. Allow to cool.

We allowed ours to cool for approx. 8-10 minutes.

 

 

 

Wash, dry and roughly chop the parsley. Wash, remove the stem, de-seed (if preferred) and dice the chilli. NB: If you are using tinned beans, drain and wash them at this point.

 

 

Place the beans into a food processor.

 

 

Pulse until a rough ‘paste/mixture’ is achieved.

 

 

 Transfer the beans into a large mixing bowl.

 

 

Once the vegetables have cooled, add them to the food processor.

 

 

Pulse until it resembles a ‘smooth mash’.

 

 

Transfer the mixture into the mixing bowl.

Mash any remaining chunks with a fork.

 

 

Add the quinoa, parsley, chilli, ground cumin, onion granules and the seeds. Season the mixture with some salt and black pepper to taste.

 

 

Using a spatula or large spoon, mix thoroughly to combine all of the ingredients. Add the flour.

 

 

Mix until combined. The mixture should be a bit tacky but not completely dry (a lot like this burger mixture we made last year!).

 

 

Heat the oven to 190°C/375°F. Line a baking sheet with some parchment paper and lightly spray it with some low-fat cooking oil.

 

 

Divide the mixture in to approx. twelve portions. Using lightly floured or dampened hands, roll each portion into small ‘balls’. Place them onto the baking sheet.

 

 

Gently flatten them with the back of a large spoon or silicone spatula.

 

 

Place the baking sheet into the oven. Bake for approximately 20 minutes (or until lightly browned and slightly firm), turning once. Remove and place the sheet onto a cooling rack. Allow to cool slightly.

NB: We found they keep ‘setting’ as they cool; ones that sat around for 20+ minutes had a firmer texture.

 

 

In the meantime, prepare all of your lovely salad vegetables to accompany these delicious burgers!

We steamed some tasty spring greens and made a mixed garden salad with some more (leftover) beans!

 

 

We also heated some mini wholemeal pitta breads.

 

 

This is what we did with our spring greens…

NB: Just make sure you ‘pat dry’ your leaves before you use them!

 

 

You could also also have an ‘open-style’ wrap!

 

 

Serve with a vibrant and nutritious salad!

Delicious!

There’s our Broad Bean And Spinach Dip making an appearance again! Yum!

 

Enjoy!

Oriental Salad Bowl

Exercise, Healthy Recipes

Serves: 1
Prep & Cooking Time: 40-60 minutes

Notes:This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, magnesium, manganese, potassium, phosphorus and is low in sugar and sat-fats!

This time of year can bring a constant change of weather, mood and life… so let’s help ourselves by keeping our meals reliable, simple and packed full of fresh flavours and healthy ingredients! This vegan salad is delicious, versatile and can be enjoyed at either lunch or dinner. Use any of your favourite cooked and/or raw vegetables. 🙂

 

Ingredients:

 

Directions:

1. Prepare your baked tofu (*use a firm variety); check out this recipe as a guide!. Bake in the oven for 20-30 minutes. Alternatively, drain and press the tofu and gently stir-fry it for  6-7 minutes instead!

2. Wash the kale, broccoli, mushrooms and tomatoes. Lightly pat the mushrooms dry with some kitchen paper.

3. Prepare the dressing. Place the soya sauce, mirin, rice vinegar and agave syrup into a measuring jug. Add some dried chilli flakes to taste. Mix to combine.

4. Cook the rice according to the the packet instructions. Drain.

5. Meanwhile, place a small saucepan of cold water over a medium heat. Bring to the boil. Add the broad beans. Reduce to a simmer. Cook for approx. 5 minutes or until tender. Drain.

6. Place a steamer pot with some cold water over a medium-low heat. Add the kale and broccoli. Bring to the boil. reduce the heat. Steam for 4-5 minutes or until the vegetables are tender. Drain.

7. In the meantime, heat a small frying pan over a medium-low heat. Spray with some low-fat cooking oil. Add the mushrooms. Lightly fry for approximately 3 minutes or until tender.

8. Meanwhile, drain the cabbage.

9. Assemble your salad. Place the rice, tofu, kale, broccoli, mushrooms, tomatoes, beans, pumpkin seeds and cabbage into a large serving bowl. Gently pour the dressing over the salad. Sprinkle the sesame seeds over the rice.

10. Serve.

 

 

 Enjoy!

 

 

If preferred…

  • Use wholemeal rice, pearl barley, quinoa, millet, or a baked sweet potato instead of the brown long-grain rice!
  • Instead of firm tofu, use another variety of beans, tempeh, or seasoned brown lentils instead.
  • Create your own bespoke dressing; go zesty, tangy, fruity or spicy!

Black Bean Stir-Fry

Healthy Recipes

Serves: 2
Prep & Cooking time: 35-45 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, iron, potassium, magnesium and it’s low in saturated fats. 

Here’s another quick stir-fry recipe for those of you that love healthy and quick food! Feel free to use any medley of vegetables you have (fresh, frozen and/or seasonal). In retrospect, we wished we had used more broccoli! 

Check out our other stir-fry recipes for some more great ideas and inspiration!

 

 

Ingredients:

 

 

Directions:

Cook the pasta according to the packet instructions. Drain.

NB: If you want to make your finished dish more ‘manageable’, snap the pasta into half before cooking it- the choice is yours!

 

In the meantime, place the bell peppers, mushrooms and broccoli (or any other frozen vegetables you are using) into a microwavable dish. Defrost in the microwave. Drain.           NB: You can cook your vegetables from frozen however, they will produce a lot of water that will increase your cooking time and they won’t be as ‘crunchy’ as stir-fry vegetables should be.

 

 

Meanwhile, prepare your sauce. Wash, peel and grate the ginger. Wash, remove the stem, de-seed and finely chop the chilli. Peel and dice the garlic. Wash, trim the ends and then chop the spring onion into half (tops & bottoms); finely slice the top half an save the remaining half for a garnish (if desired). Drain and wash the beans.

 

 

Place the water, soya sauce, sugar and flour into a large measuring jug. Whisk together until the sugar and flour has dissolved.

 

 

Place approximately 3/4 of the quantity of the beans into a food processor; save some to add to the stir-fry later on. Pulse until partially ‘broken down’.

 

 

Add the ginger, chilli, garlic, sliced spring onion and the contents of the measuring jug into the food processor.

 

 

Blend until blitzed; you should have a thick and ‘chunky’ sauce.

 

 

Transfer the sauce into the measuring jug. Taste and season/flavour it as necessary.

 

 

Peel and slice the white onion. Wash, peel, trim the ends and chop the dakion (if using) and the carrot into ‘chunky match-stick’ pieces. Chop the remaining spring onion into slices (if applicable).

 

 

Heat the oil in a large non-stick wok over a medium heat.

 

 

Add the onion, dakion (if applicable) and carrot. Gently stir-fry for 2-3 minutes.

 

 

Add the bell peppers, mushrooms and broccoli. Stir-fry for approx. 2-4 minutes.

Yes, we forgot to add the broccoli! We had to quickly cook it in the microwave and add it towards the end.

NB: This is why we have advised you to defrost your vegetables first… look at the puddle of water in the middle! We had to tip this out, we didn’t want soggy vegetables. :/

 

Add the remaining beans. Stir through.

Our broccoli finally makes an appearance!

 

 

Pour in the sauce. Stir through. Gently stir for approximately 1 minute or until the sauce thickens slightly. Remove form the heat.

 

 

Serve warm. Transfer the pasta into a pasta bowl or lipped plate. Top with the stir-fry mixture. Garnish with the seeds and remaining spring onion (if applicable).

 

 

 

Dig in and enjoy!

 

 

If preferred…

  • Use a GF pasta or rice noodles if gluten is of concern.
  • Use a low-fat cooking oil instead if you want to reduce the fat content further.

Mexican Tortilla Salad Bowls W/ Homemade Salsa

Healthy Recipes

Serves: 2-4
Prep & Cooking time: 45minutes

Notes:

We have to say that this recipe was a bit of a novelty! We love vegetables (but you probably already know this about us by now!) and enjoy spicy Mexican flavours. We thought that eating a ‘tortilla, salad bowl’ would be quite quirky and fun; we’re not a fan of tacos and thought this might be the best next thing! Unfortunately after about four mouthfuls we gave up and turned it into a wrap (which still worked quite well at this point)! We think that this bowl might work better with your favourite chilli or if your entertaining children. It was a delicious and nutritious meal none the less and we will always recommend meals that are packed full of vegetables!

The salsa was delicious; the last time we made it was during the World Cup last June! The tortilla bowls can be formed using about five different methods (depending on your skills and resources), but this one was the most convenient for us.

Salsa Ingredients: we used two chillies…. but feel free to use one!

 

 

Ingredients:

 

 

Directions:

Prepare the salsa. Wash and remove the stem from the chilli (de-seed if you prefer your meals less spicy!). Peel and chop the onion into half. Peel the garlic. Wash, remove the stem and chop the tomatoes into quarters. Wash, dry and then gently rip the coriander into half. Wash the lime; finely grate some zest and then juice it.

 

 

Place the chilli, onion and garlic into a food processor. Pulse until finely minced.

 

 

Use a spatula and push the mixture down into the bottom of the container.

 

 

Add the tomatoes, coriander, lime zest and juice, cumin and the ground coriander. Season it with some salt and black pepper to taste.

 

 

Blend until combined and the mixture is still ‘chunky’.

 

 

Transfer into a resealable container. Cover with a lid. Place into a refrigerator until needed.

Taste and season it as necessary. 🙂

 

 

Prepare the salad veggies and coriander for the tortilla bowl! Open, drain and wash the beans.

 

 

Place a small or medium-sized, non-stick saucepan or frying pan over a medium-low heat. Pour in one quarter of the quantity of the oil. Spray the sides of the pan with some low-fat cooking oil.

 

 

Once hot, gently press the tortilla down into the pan, forming a bowl shape. Allow it to gently fry for 1-2 minutes, or until the centre has bubbled and the base is lightly browned.

 

 

Remove and transfer it into a bowl (that was a similar size to your pan). Allow it to set for approximately 5 minutes. NB: As it cools, it will take shape of the bowl.

Can you see the bubbles in the centre?

For reference, this was the base!

 

 

Repeat these steps until all of the tortilla’s have been gently fried and shaped into bowls.

 

 

Once cooled, place the tortilla onto a serving plate or just leave it in the same bowl. Add the  salsa, veggies and top with the yoghurt and coriander!

 

 

This is how we assembled ours. Firstly we added some salsa…

 

 

followed by a piece of spring green (collard greens)…

 

 

some iceberg lettuce…

 

 

sweet corn and black beans …

 

 

…and finally some:  jalapeños, green bell pepper, avocado, red onion, more salsa!, yoghurt, some fresh coriander and a dash of fake cheese (not recommended).

 

 

Enjoy!

 

 

NB: Refrigerate any leftover salsa in a resealable container; best consumed within 2-3 days.