Lemon & Tahini Sauce w/Yoghurt [Vegan & Gluten Free]

Healthy Recipes

Yields: about 200ml
Serves: 6
Prep & Assembly: ≤5mins
Type: Sauce, Dip, Dressing
Tools: Measuring jug, fork or large spoon, silicone spatula, air-tight jar

Notes: This recipe contains*: B-Vitamins (thiamine, riboflavin, niacin and pantothenic acid/B5), Vitamins C & D, carbohydrates, protein, fibre, iron, calcium, phosphorus, potassium, zinc and per serving is low in added sugar, salt and sat fats. (*Dependent upon the type and quantity of yoghurt , preserved lemon paste and/or tahini used.) 

We are always looking for fun ways to incorporate more calcium into our diet. Healthy dips and sauces are on the top of our list, especially as we transition into spring and summer and particularly when we can add some unsweetened and natural yoghurt into the mix! Our ‘yoghurt-y’ sauces have worked out so far well; more recently with our avocado cream and previously with our M. Eastern tahini sauce , peanut satay sauce, red kidney bean and lentil dip, broad bean and spinach dip and our butter bean and red pepper dip

As we are always meal planning, we try to incorporate additions (aka homemade sauces and/or dips) that we can use in more meals than none and with the use of of some preserved lemon paste in a M.Eastern stew recently, it got us thinking that we wanted more, delicious lemony foods. This (lemony) sauce is delicious and will definitely come in handy during the next six to seven months! Plenty of salads and bowls or the addition of vegan burgers or bites come to mind! 

This new sauce only has three ingredients and takes less than five minutes to make… hmmm, is that even a recipe?!  o_O We’ve called this ‘recipe’ lemon and tahini sauce, but it could equally be tahini and lemon instead; just use more tahini than lemon and presto; two new sauces for the price of one! 😀

A few other good things to note include:

  • If you do not have any preserved lemon paste, try adding a pinch of salt and some fresh lemon juice and/or lemon zest (to taste) instead.
  • It might be great with the addition of fresh herbs too; try a little mint, coriander or parsley! 
  • We made this sauce a day in advance; the next day the lemon flavour was a bit more concentrated (not gross, just more lemony than what we had originally preferred). If you want a more subtle taste, use it on the day of preparation or reduce the quantity of preserve; adding more the next day if necessary. 
  • If you put it in a sterilised and air-tight jar, if will keep for about 4-5 days, but it will only really stay as fresh as the yoghurt you use in it. NB: Our soya yoghurt was brand new!
  • Annoyingly when we went shopping for natural soya yoghurt, the unsweetened brand was sold out. We would definitely prefer to make this with unsweetened yoghurt (take a hint Alpro!), as the overall flavour works better in savoury dishes. The sweetened version is tasty (don’t get us wrong), but because it was extra lemony, it tasted ‘almost dessert like’ (especially if you serve it with fruit), so really it just isn’t as versatile. But hey, try them both and see what you prefer!

We that hope you enjoy it and have a great weekend everyone!  🙂

 

 

Ingredients

++++++++165g      Natural soya yoghurt (unsweetened & fortified) (*about 2/3cup)
++++++++22g        Preserved lemon paste
++++++++20g       Tahini paste

Need an easy-print recipe? Print here.:)

 

Directions

1. Place the yoghurt, preserved lemon and tahini into a large measuring jug or bowl.

2. Mix with a fork or large smooth until thoroughly combined and uniform in colour. Taste and adjust the flavourings as necessary.

3. Use a silicone spatula and transfer the sauce into a sterilised and air-tight jar. Refrigerate and consume within 4-5 days.

Try serving this sauce with: salads, bowls, tasty wraps or pitta bread sandwiches, sweet potato wedges, with rice dishes, plant-based burgers, falafels, or with some tasty veggie or fruit crudities!

Enjoy!

 

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Fennel, Garlic & Lemon Pasta [Vegan & Gluten Free]

Healthy Recipes

Serves: 2
Prep & Cooking Time: 35-40 mins
Type: Main Meal
Tools: Roasting tin, silicone mat, chopping board, sharp knife, frying pan, mixing bowl, cheese grater, manual juicer, salad tongs

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, copper, magnesium, manganese, potassium, zinc and (per serving) is low in salt, sugars and sat fats!

Fresh, simple and within forty minutes you’ll have a delicious pasta dish ready for the whole family to enjoy!

As we’ve mentioned before, we think that sometimes the best pasta dishes are the ones that contain only a few ingredients. This recipe comprises of some crisp, fresh and almost sweet and ‘licorice-y’, fennel (which is a cheap, tasty and nutritious addition to any meal!). We’ve also added some sweet and creamy roasted garlic, shallots, lemon and a little parsley for the perfect combination of flavours. Served on some hearty wholemeal pasta and topped with a tasty breadcrumb topping for some added crunch and additional depth of flavour! 

It’s good to note we have advised slightly more fennel and garlic than shown in our pictures! Also, if you’re someone who generally does not enjoy the taste of fennel, don’t be alarmed, we promise that you’ll love this one! Roasted fennel has a completely different taste to that of fennel tea or flavoured food items (if it didn’t, Alex would be the first one to leave the dinner table in protest!). 

Happy hump day and cooking everyone! 😀

 

Ingredients

++++++++++++++++++120g       Banana Shallots
++++++++++++++++++100g      Orange Bell Pepper
++++++++++++++++++400g      Fennel Bulb
++++++++++++++++++20g        Garlic Clove
++++++++++++++++++3 tbsp    Olive or Garlic Infused Oil
++++++++++++++++++               Salt & Ground Black Pepper
++++++++++++++++++20g        Panko Breadcrumbs (or GF version if required)
++++++++++++++++++220g      Wholemeal Spaghetti (or GF if required)
++++++++++++++++++20g        DF Cheese (or 1 tbsp of Nutritional Yeast)
++++++++++++++++++10g         Flat Leaf Parsley
++++++++++++++++++1              Lemon
++++++++++++++++++1/2 tsp    Asafoetida
++++++++++++++++++               Saffron

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Preheat the oven to 190°C/375°F. Line a roasting tin with a silicone mat or some kitchen foil (if necessary).

2. Trim the ends off the shallots. Wash, remove the stem and core and then thinly slice the bell pepper. Wash, trim the ends and then slice the fennel (thin or slightly chunky!)

3. Place the shallots, bell pepper, fennel and garlic into the roasting tin. Drizzle over 2-3 tbsp of olive oil (or spray with some low-cal cooking oil instead). Toss to coat. Season it with a pinch of salt and a few grinds of black pepper (or to taste). Place the tin onto the middle oven shelf. Roast for about 20-25 mins or until softened and lightly crispy. Remove. Allow to cool. Tip: The garlic might be finished at 15 mins (just remove it and set it aside)!

4. In the meantime, heat a non-stick frying pan over a medium-high heat. Spray a little low-fat cooking oil. Add the breadcrumbs. Gently fry until lightly browned and toasted. Remove from the heat. Transfer into a bowl.

5. Meanwhile, cook the pasta according to the packet instructions. Drain.

6. Grate the cheese (if using). Wash and remove the parsley leaves from its stem; roughly chop them. Wash the lemon; grate some zest and then juice it.

7. Place the cheese (or nutritional yeast), ½ tsp asafoetida and about 8-10 strands (or a pinch) of saffron into the bowl of breadcrumbs. Season it with a few grinds of black pepper. Mix until combined. Tip: Your breadcrumb topping is now complete!

8. Remove the skin from the garlic and shallots and discard. Finely chop the garlic and then slice the shallot into strips. Tip: Use some kitchen scissors to quickly cut away and remove the shallot skin!

9. Place the pasta into a large bowl. Add the roasted vegetables, parsley, lemon zest and juice (as much lemon juice and zest as desired) and some oil (we added garlic oil!). Season it a few grinds of  black pepper. Gently toss until thoroughly combined.

10. Transfer onto two serving plates. Top with the breadcrumb topping and garnish with additional parsley and/or lemon slices (if preferred).

Enjoy!

 

Tip: For some additional protein, calcium iron and zinc and crunch, add some toasted pine nuts!

 

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Garlic, Lemon & Parsley Penne w/ Chickpeas

Healthy Recipes

Serves: 2
Prep & Cooking: 15 mins

Notes:
This is probably one of the quickest recipes you’ll find on our blog (…yet anyway)! No fuss- it’s easily thrown together; perfect for when your short on time or when your fridge and cupboards are looking rather empty!

Just a few simple and classic flavours (and yes, more chickpeas!)… and you’ll create a fantastic little pasta dish! If garlic purée isn’t your thing (well, fresh is always best!), then you could gently fry some fresh (and minced) garlic for 1-2 mins instead orrrr… replace the extra virgin olive oil with a garlic infused one! We love having garlic purée (on occasion), as it gives a really intense and enjoyable flavour! A heads up for anyone not preparing their legumes and pulses from scratch- you’ll need just over a tin of processed chickpeas. 🙂

Quick fact:

  • This meal contains at least 3 portions towards your ‘5 A Day’! #legumelove 

 

Ingredients:

+++++++++++++++++++++++++170g      Dried Penne (GF or otherwise; we used wholemeal)
+++++++++++++++++++++++++300g    Cooked chickpeas
+++++++++++++++++++++++++10g        Curly parsley
+++++++++++++++++++++++++1             Lemon
+++++++++++++++++++++++++200g     Salad tomatoes
+++++++++++++++++++++++++6g          Garlic paste (a lower-salt version)
+++++++++++++++++++++++++15ml      Extra virgin olive oil
+++++++++++++++++++++++++              Salt & Black pepper

 

Directions:

1. Cook the pasta according to the the packet instructions.

2. Meanwhile, drain and rinse the chickpeas (if applicable; we used our slow cooker ones!). Place them into the pasta pot 4 mins before the end of cooking; drain everything into a large colander.

3. Wash/soak the parsley, remove the leaves from the stems and roughly chop them.

4. Wash, zest and then juice the lemon.

5. Wash, remove any stems and roughly dice the tomatoes.

6. Place the cooked pasta and reheated chickpeas into a large mixing bowl.

7. Add the parsley, lemon juice and zest (use as much or as little as you like), tomatoes, garlic paste (again, as much as you prefer!) and the oil into the bowl. Toss to combine and coat. Taste and season it with some salt and a few grinds of black pepper.

8. Serve warm.

Enjoy!