(Almost!) Dolma

Healthy Recipes

Serves: 3-4
Prep, Cooking & Assembly: 60 mins
Type: Main Meal
Tools: Large pot, chopping board, sharp knife, manual juicer (optional), large/non-stick frying pan, frying spatula, mixing bowl, serving tray (or dish)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre, calcium, magnesium, potassium and (per serving) is low in salt, sugar and saturated fats!

This recipe doesn’t necessarily need a huge explanation, the name really does says it all!  Traditional dolma is prepared using vine leaves, but we used some spring greens instead… and we were very happy with the end result! Spring greens are cheaper, more easily sourced (particularly because they are in season) and versatile (at least around these parts and in our kitchen!). They are also very nutritious, as we have previously mentioned here!

Traditional recipes also use white rice (sometimes with the addition of meat), currents or raisins and various other ingredients and seasoning’s (region dependent); they are then steamed and served as meze or part of a main dish!

We used wholemeal rice and figs- delicious! If you do not enjoy either, try brown long grain rice and some traditional dried fruits instead. 

We’are always up for a great recipe that uses a combination of grains and dried fruits or a just a dish with a delicious savoury rice on offer! …Check out our: Roasted Stuffed Peppers, Baked Rice , Vegan KoftesRoasted Bell peppers or Vegan Curried Rice recipes!

We went all out and made a mini Middle Eastern/Mediterranean feast (which included our homemade aubergine dip) and some houmous!

So go on, experiment and try this new kitchen challenge- it’s fantastic!

Happy cooking everyone! 🙂

 

 

Ingredients

+++++++++++++++++++++++++180g    Wholegrain rice, dried
+++++++++++++++++++++++++400g   Spring Greens
+++++++++++++++++++++++++6g        Garlic clove
+++++++++++++++++++++++++120g     Banana shallots
+++++++++++++++++++++++++100g    Chestnut mushrooms
+++++++++++++++++++++++++60g      Dried figs
+++++++++++++++++++++++++30g      Pine nuts
+++++++++++++++++++++++++6g         Fresh dill
+++++++++++++++++++++++++12g        Fresh Flat leaf parsley
+++++++++++++++++++++++++1            Lemon
+++++++++++++++++++++++++             Low-fat fry spray
+++++++++++++++++++++++++1g          Cumin, and allspice
+++++++++++++++++++++++++2g         Dried mint
+++++++++++++++++++++++++             Salt & Ground black pepper

 

Directions

Cook the rice according to the packet instructions. Drain and allow to cool.

Ours took 10 mins.

 

 

In the meantime, separate the spring green leaves from its centre. Gently wash them and trim any thick or long ends off the leaves. Peel and finely chop the shallot and the garlic. Wash, dry and dice the mushrooms.

 

 

Dice the figs. Finely chop the nuts. Wash and then zest the lemon.

 

 

Wash and roughly chop the parsley and dill.

 

 

Juice half the lemon (save the other half for later on).

 

 

Heat some low-fat cooking oil in a non-stick frying pan over a medium-low heat.

 

 

Add the shallot and garlic. Gently fry for 1-2 mins or until softened.

 

 

Add the mushrooms. Fry for a further 2 mins or until softened.

 

 

Meanwhile, place the spring greens into a steamer pot with some water. Bring to a boil. Reduce to a simmer. Steam for 3 mins or until just softened. Once cooked, drain and place them onto a plate lined with kitchen paper. Gently pat dry. (*Skip this step if you are not assembling the dolma’s straight away!).

 

 

Add the cumin, allspice and mint. Stir to coat. Remove from the heat.

 

 

Transfer into a large mixing bowl.

 

 

Add the rice, figs, nuts, lemon zest, parsley, dill and lemon juice.

 

 

Stir and thoroughly mix the ingredients. Season with some salt and pepper to taste.

 

 

Store in an air tight and resealable container. Reheat and use later on (if applicable).

 

 

 (Almost!) Dolma Assembly

Place some spring greens onto a flat surface. Pat dry.

 

 

Spoon approx. 3 tbsp of the rice mixture down the centre.

 

 

Fold up the ends.

 

 

Carefully roll the leaf until sealed. Warm and reheat in the a microwave before serving (if applicable/preferred).

 

Place into a large serving tray with a squeeze of lemon juice.

 

 

Serve as part of your meze line-up…

or as part of your Middle-Eastern/Mediterranean based meal!

 

Enjoy!

 

Refrigerate any leftovers in an air tight and resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days.

Tip: 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. 

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Black Bean, Houmous & Veggie Sandwich

Healthy Recipes

Serves: 1
Preparation: 5 minutes -14 hours!
Assembly: 5 minutes

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

The concept of this sandwich might seem pretty simple, but one secret ingredient makes all the difference…love! Preparing the beans and houmous from scratch provides an extremely tasty sandwich! Its also a versatile, inexpensive and fibre-licious sandwich that most main stream providers do not stock…but even if they did…were not paying £3 for it! Meal plan and save for your next holiday instead! Here’s to another great vegan lunch (hopefully enjoyed in the sunshine this Bank Holiday weekend…well fingers crossed)! 🙂

 Oh and here’s wishing a very Happy Birthday to our dear friend Beth! ❤

 

Ingredients:

+++++++++++++++++++++++++2         Slices of multi-seeded bread (or GF if required)
+++++++++++++++++++++++++10g     Dried black turtle beans (or 20g cooked)
+++++++++++++++++++++++++20g    Houmous
+++++++++++++++++++++++++ 50g   Carrot
+++++++++++++++++++++++++           Salad vegetables
+++++++++++++++++++++++++           Black pepper
+++++++++++++++++++++++++           Brown Mustard seeds
+++++++++++++++++++++++++           Dried Coriander leaf
+++++++++++++++++++++++++           Tahini sauce (optional)

 

 

Directions:

Soak the beans and chickpeas in two separate large bowls of water over night (8-12 hours).

Cook and simmer the beans/chickpeas according to the package instructions. Drain and allow to cool.

Prepare your houmous!  !

Lightly toast your bread (if preferred) and prepare your favourite salad vegetables.

***Alternatively, drain and rinse a tin of black beans; use your favourite brand of store bought houmous instead.

 

 

Assembly:

Lightly spread some houmous over both slices of you bread.

 

 

Layer the carrot over one slice.

Sprinkle with some mustard seeds.

 

 

Scatter the beans over the carrot…

 

 

Add your favourite salad vegetables to the other slice of bread and season with coriander…

Tahini sauce optional!

 

 

Carefully place the slice with veggies over the beans…

 

 

Slice (if preferred!)…

 

 

Eat & enjoy!

Homemade Sun-Dried Tomato Houmous

Healthy Recipes

Serves: 8
Prep & Assembly Time: 30 mins
Type: Side, Dip, Sandwich filler
Tools: Sharp knife, chopping board, cheese grater, food processor, spatula, resealable container

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

We think that homemade houmous is ridiculously cheap to make and its taste triumphs most store bought brands!

This recipe is extremely adaptable and easy to execute. Experiment with the flavours; add chillies, cooked beet root, roasted bell peppers, pesto, carrot, or various spices instead of sun-dried tomato.

Some other good things to note include:

  • Tahini paste can be pricey, but the recipe doesn’t require a lot; you might find it cheaper in some ethnic shops and it lasts up to 3 months from opening!
  • Use some fresh/soaked sun-dried tomatoes instead of the puree or anything else you’d prefer to flavour it with.
  • Fresh is best! Try using a dried variety of chickpeas; soak overnight, drain and cook before using in the recipe.
  • Make and utilise your own tahini paste; its just toasted sesame seeds and olive oil.
  • If you have the time, make an extremely smooth houmous with skinless chickpeas!

Happy cooking everyone! 🙂

 

Ingredients

++++++++++++++++++++++8g            Garlic Clove
++++++++++++++++++++++30ml       Lemon juice (juice of one lemon)
+++++++++++++++++++++++++++++  Lemon zest  (of ½ a lemon)
++++++++++++++++++++++400g       Tin Chickpeas (or about 210g dried and cooked)
++++++++++++++++++++++30ml       Olive Oil (+ 5ml extra for garnishing)
++++++++++++++++++++++60g         Sun-dried Tomato Puree
++++++++++++++++++++++60ml       Tahini paste
++++++++++++++++++++++60ml       Water
+++++++++++++++++++++++++++++  Salt
++++++++++++++++++++++2g            Sweet Paprika
++++++++++++++++++++++8g            Sesame Seeds

 

Directions

1. Peel the garlic. Wash the lemon, grate some zest and then juice it. If applicable, drain and wash the chickpeas.

2. With a food processor running, drop the garlic into it. Process until it has been finely diced. Scrape all of the garlic to the bottom with a rubber spatula. Add the lemon juice and zest, chickpeas, oil, puree and tahini. Blend until creamy. Add the water. Blend until combined. Taste and season it with some salt. If a thinner houmous is preferred, just add more water.

3. Transfer the houmous into a resealable container. Garnish with some oil (if desired), paprika and the sesame seeds.

4. Serve it with some warmed pita, crackers, crudités, as a sandwich spread with some vegetables or in your favourite falafel wrap!

Enjoy!

Tip: Refrigerate any leftovers; consume within 3-5 days.

A batch of tasty falafels to company it! Yum!