Meatless Monday: Mexican Inspired Quinoa Bowl w/BBQ Tofu Croutons & Lime Avocado Cream [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Salad Serves: 2-3
Tofu Prep, Marinating & Cooking: 5hrs -12hrs
Salad Prep (Inc. of cooking): 30-40 mins
Assembly: ≤5 mins
Type: Main Meal
Tools: Plates, kitchen paper, chopping board, sharp knife, veggie peeler, baking tray, parchment paper, colander, mixing bowls, measuring jug, food processor, silicone spatula

Notes: This recipe contains*: Vitamin A, B-Vitamins, Vitamins C, K & E, carbohydrates, protein, fibre, calcium, copper, iron, manganese, magnesium, phosphorus, potassium, selenium, zinc and per serving contains a moderate quantity of added sugar, salt and saturated fats. *Dependent upon if you use the marinated tofu or not. 

It’s finally spring; which means warmer weather (well, our fingers are crossed!), a relaxing Easter holiday, increased sunshine…which always puts in the mood for plenty of bold and vibrant foods and flavours (including fun salad bowls)! In actual fact we made this recipe weeks ago (one sunny Sunday whilst wishing for warmer weather!)… but now seems like the perfect time to share it with everyone. 

Inspired by Mexican tastes, we added some fun and playful ingredients that have plenty of flavour, creating a delicious Mexican-inspired quinoa bowl! It’s a great combination of fluffy quinoa, fresh salad vegetables, juicy mango mixed with a fresh, vibrant and tangy lime salad dressing. Topped off all with some our meaty (and smoky) BBQ tofu croutons and ‘lime’ avocado cream (yup, it’s a new twist on our old favourite!) and you’re in for an ultimate salad bowl experience. 

Overall we were pleased with it. The only problem we incurred was that our mango wasn’t ripe so we didn’t add it to our salad; oops for not checking and ripening it ahead of time! However, we are thoroughly recommending that you do. 🙂

Some other good things to note include:  

  • For recipe ease, we have linked the other recipes you will require to help keep this recipe’s total ingredients (at least on this post!) down to a minimum. 
  • If you fancy preparing this quinoa salad without the mango, avocado cream and/or tofu croutons, you might want to using slightly more dressing or lime juice/zest to help give your quinoa salad some oomph!
  • If you would prefer to have the chilli tasting a little less ‘raw’, mix it into the salad dressing (before serving) and do not add it into the mixture of salad vegetables.
  • If you don’t fancy using our ‘lime avocado cream’ you can always slice up some fresh (and ripe) avocado and serve this over your salad instead. 
  • As we always want you to have your tofu tasting as tasty as possible, try marinating it overnight (it’s the perfect solution for cooking ease!) or for a minimum of 4hrs. If you prefer not to use our Smoky BBQ tofu croutons, you can always substitute them for your favourite type of baked tofu or some cooked black, pinto or your favourite type of bean! 

Happy cooking everyone! 🙂

 

Ingredients

Smoky BBQ Tofu Croutons
Avocado Cream

Quinoa Salad Bowl

1¼ cup     Dried quinoa (250g)
380g        Baby plum tomatoes
160g         Tinned sweet corn kernels*
++++++++ (*in unsalted water)
140g         Carrot (1 medium)
60g          Spring onion (about 4)
260g        Orange bell pepper
30g          Red chilli
10g           Fresh coriander
400g        Mango, ripe
++++++++ Salt & black pepper

Tangy Lime Salad Dressing

3 tbsp        Lime juice
1-2 tsp       Lime zest
2 tbsp        Rapeseed oil
1 tbsp         Cider vinegar
½ tsp          Ground cumin
½-1 tbsp    Fruit sweetener
++++++++   (or maple syrup

Need an easy print recipe? Print here. 🙂

 

Directions

1. If using, prepare the Smoky BBQ Tofu Croutons in advance. Tip: Unless you are doubling the salad recipe, you can ‘halve’ the BBQ tofu croutons recipe. If desired, feel free to add a pinch of mild or hot chilli powder to spice things up!

2. Cook the quinoa. Place 1¼ cups dried quinoa into a large sieve and rinse it under cold running water for 30-60 seconds. Tip: This will help remove some of its bitter taste. Transfer the quinoa into a small non-stick pot. Add 2 ½ cups water. Stir together. Cover with a lid (without a steam vent). Place the pot over a med-high heat. Bring to a boil. Simmer and cook for about 6 mins or until the grains have absorbed the water. Remove from the heat and leave covered for 15-20 mins. Tip: Do not peak, not even a little! Leave the grains to steam and finish cooking off of the heat. Don’t worry if it remains covered for longer than 20 mins, it will still be OK!

3. Prepare the salad vegetables. Wash and then slice the tomatoes into halves (vertically). Open and drain the sweet corn in a colander. Wash, peel, trim off the top and then finely grate the carrot. Wash, trim the ends and then finely slice the spring onion. Wash, remove the stem and core and then chop the bell pepper into ½ cm pieces. Wash, remove the stem, de-seed (if preferred) and then finely dice the chilli. Wash and dry the coriander; remove the leaves from the stems and roughly chop them. Peel the mango; carefully slice the ripe flesh away from the stone and roughly chop it into cubes. Place all of these ingredients (but not the mango into a large mixing bowl). Toss together. Season it with a little salt and a few grinds of black pepper to taste.

4. Prepare the tangy lime salad dressing. If preferred, use a fresh lime; wash the lime, grate some zest and then juice it using a manual juicer. Pour 2 tbsp rapeseed oil into a large measuring jug. Add 2-3 tbsp lime juice, as much lime zest as desired, 1 tbsp cider vinegar, ½ tsp ground cumin and ½-1 tbsp fruit sweetener (or maple syrup). Use a fork and whisk together until combined. Taste and season as necessary.

5. Prepare the ‘Avocado Cream to transform it into ‘Lime Avocado Cream’ using the following amendments: add 1 tbsp fresh coriander (not parsley), 2-3 tbsp lime juice (not lemon juice) and the new addition of ¼ tsp lime zest and ¼ ground cumin. Place all of the prepared and requested ingredients into a food processor. Process the mixture until smooth, creamy and uniform in colour. Taste and season it as necessary.

6. Assemble the salad bowl. Fluff the cooked grains of quinoa with a fork. Transfer it into a large mixing bowl. Transfer the salad vegetables into the bowl of quinoa. Pour the salad dressing evenly over the salad. Gently and thoroughly toss together.

7. Serve. Spoon some of the quinoa salad into a large serving bowl. Toss over about 1/3 quantity of the BBQ tofu croutons and a little bit of mango (if preferred, toss together). Dollop a spoonful of the lime avocado cream onto the centre of the salad. If desired, garnish with some chopped coriander leaf, red chilli flakes and/or sliced spring onion.

Enjoy!

Tip: Refrigerate any leftover salad in an air-tight and resealable container; keep the mango, tofu croutons and lime avocado cream in separate and individual containers. Consume the salad within 2-3 days, tofu croutons within 4-5 days and the lime avocado cream within 1-3 days. NB: If your avocado is really ripe, then ideally you should consume this cream on the same day that it’s made.

 

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Meatless Monday: Baked Broad Bean, Quinoa & Herb Falafels [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 8-12
Yields: 40 falafels
Prep & Assembly: 35mins
Baking: 25mins
Cooling: 5-10mins
Type: Main meal, snack
Tools: Sieve, small non-stick pot w/lid, chopping board, sharp knife, food processor, mixing bowl, silicone spatula, veggie peeler, colander, measuring spoons, baking tray (*1-2), parchment paper, cooling rack

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

Wowzers, it’s been quite a while since we have created a new falafel flavour; about one year ago to be exact! If you haven’t tried them (our baked green falafels that is) they’re really tasty! …But why stick to just one flavour or theme?! 

This time we were inspired by a store bought falafel flavour we tried last year; by its overall theme and definitely not its taste. However this is not surprising as shop bought (refrigerated) varieties tend to be quite dry and disappointing; this is another reason why you should never shop on an empty stomach!  

This recipe is packed with flavour, moisture and the perfect baked falafel texture! We think that with the correct balance of moisture (aka, oil, tahini, raw veggies!) and seasonings, any flavour of falafel, even baked falafels, can be phenomenal; this is all the more reason to whip up a batch at home! Yes, we used a food processor to help throw it altogether, but don’t worry. Even if you do not own a food processor, you can still make these lovelies; it just requires a little more elbow grease and the compromise that your falafels will take a little more time to prepare and have a more rustic and homemade flare!

We enjoyed our recent love affair with this delicious M. Eastern food as four tasty lunches! They go perfectly with a salad, rice dish, or tasty tabbouleh, in a wrap or sandwich or as a snack with a tasty houmous, sauce or dip (try lemon and tahinipomegranate, minty yoghurt or avocado cream!) 

Some other good things to note include:

  • Our first batch had slightly more garlic, but we have toned it down in the final ingredients list. We also increased the quantity of mint and toned down the other herbs, but feel free to adjust the garlic, herbs and/or seasonings to your own personal tastes. 
  • The mixture is slightly forgiving to larger bits of ingredients, but with too many chunky ingredients, it might stop the mixture from sticking together. 
  • We made a huge batch…but you can always halve the recipe and slightly reduce the prep time as a result. 
  • The quantity of cooked chickpeas (aka garbanzo beans) is about two tins and the quantity of cooked broad beans (also known as fava beans!) is about two-three tins. If you are using a dried variety, soak about 220g broad beans and 210g of chickpeas overnight, drain and then thoroughly cook them before adding to the falafel mixture. NB: You can refer to our handy kitchen info for help with cooking times. 

Happy cooking everyone! 🙂

 

Ingredients
60g       Dried Quinoa
320g     Brown onion
10g        Garlic clove
100g     Carrot
30g       Fresh mint
20g       Fresh coriander leaf
20g       Fresh flat leaf parsley
480g     Cooked broad beans
480g     Cooked chickpeas
60g       Tahini
1tbsp          Rapeseed oil
2tbsp         Lemon juice
+++             Low-fat frying oil
8g              Ground cumin
8g              Ground coriander
1tsp            Dried Mint (*optional)
40g            Rice flour (or a plain GF flour)
1-1½ tsp     Salt
¼-½ tsp    Ground black pepper

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Place 60g (about 1/3 cup) quinoa into a sieve and rinse it under cold running water for 30-60 seconds. Tip: This will help remove some of its bitter taste. Transfer the quinoa into a small non-stick pot. Add 140ml water. Stir together. Cover with a lid (without a steam vent). Place the pot over a med-high heat. Bring to a boil. Simmer and cook for about 6 mins or until the grains have absorbed the water. Remove from the heat and leave covered for 15-20 mins. Tip: Do not peak, not even a little! Leave the grains to steam and finish cooking off of the heat. Don’t worry if it remains covered for longer than 20 mins, it will still be OK!

2. In the meantime, peel and chop the onion into two halves. Peel and finely grate the garlic. Tip: A cheese grater is perfect for this! Wash, peel, trim off the top and then finely grate the carrot. Transfer the carrot into a large mixing bowl. Wash and dry the mint, coriander and parsley. Remove the mint leaves from its stem. Roughly tear (or chop) the coriander and parsley into two halves/piles.

3. Place the onion into a food processor. Process until minced.  Transfer the onion into the mixing bowl. Tip: If you do not own a food processor, just chop and finely dice the onion as best you can. 

4. Place the mint, coriander and parsley into the food processor. Process until minced. Transfer into the mixing bowl. Throw away any large bits of remaining stalk. Tip: Alternatively, finely chop the mint leaves, coriander and parsley (leaves and stalks). Mix the onion, garlic, carrot and herb medley together until thoroughly combined.

5. If applicable, drain and wash any tinned beans in a colander. Transfer into the food processor. Tip: If you have a smaller machine, complete this step in two batches (as we did). Add half or all of the tahini, rapeseed oil, and lemon juice (depending on if you have added all of the beans and chickpeas or not). Pulse for 1 minute or until almost smooth (like a really thick houmous); the mixture will still be a little ‘tacky’. Tip: You might have to stop and push the mixture down into the base of the container as you process it. Carefully remove the blade and transfer the mixture into the mixing bowl. Repeat this step until all of the beans and chickpeas have been processed. Tip: Alternatively mash the beans and chickpeas in a separate bowl with a large fork or potato masher.

6. Heat the oven to 190ºC/375F. Line two baking trays with a sheet of parchment paper and lightly spray it with some low-fat frying oil. Tip: If you are halving the ingredients, only one tray is required. 

7. To the mixing bowl add: 8g ground cumin, 8g ground coriander, 1 tsp dried mint, 40g flour, 1½ tsp salt and a few grind grinds of black pepper. Mix with a silicone spatula or large spoon until thoroughly combined. Fluff the grains of cooked quinoa with fork. Add the quinoa into the mixing bowl. Mix and fold into the mixture until thoroughly combined. Taste and season the mixture as necessary.

8. Gather a little of the mixture and roll it between the palms of your hands to form a small ball; about the size of a ‘ping-pong ball’. Transfer it onto the baking tray. Repeat until all of the mixture has been used. Tip: If the mixture is a little too tacky, lightly flour your hands with a little flour first. Lightly spray the ‘falafel balls’ with some low-fat oil. Using the back of a large spoon or silicone spatula, gently press down on them form small ‘falafel patties’.

9. Place the tray(s) onto the middle oven shelf (and if necessary, the lower oven shelf). Bake for 15 mins. Remove the tray(s). Increase the oven temperature to 200ºC/400ºF. Turn over the falafels. Spray with a little low-fat oil. Return the tray(s) to the oven; swap the tray positions if necessary. Bake for a further 8-10 mins or until slightly firm and golden. Remove. Allow to cool for 5-10 mins on the tray(s) before transferring them onto the cooling rack and/or serving. Tip: This will allow them to firm and set further (without drying out like they would in the oven!). 

Enjoy!

Tip: Refrigerate any leftover falafels in an air-tight and resealable container; consume within 3-4 days. Alternatively, store and freeze; defrost and consume within 1 month. 

 

‘Souper Duper’ Green Soup w/ Grains [Vegan]

Healthy Recipes

Serves: 8-10
Prep & Cooking Time: 60-70 mins (*Dependent upon skill, desired portion size and/or the number of handy kitchen helpers present!)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E, protein, fibre, omega 3, calcium, iron, magnesium, manganese, potassium, zinc and per serving is low in added salt, sugar and saturated fats!

A few weeks ago a moment of hunger and convenience had us purchasing and trialling a new flavour of ‘Covent Garden’ soup; the taste was fantastic but the colour (and price) was left to be desired for! So with that in mind, we decided to have a go and make our own twist on their green soup. How many of you have tried doing this? Do you find it enjoyable and really satisfying too? 🙂

We were happy with our result! A soup with a creamy and sweet ‘under note’ (from the puréed swede and baking potatoes) with an all round satisfying and delicious taste of chunky little veggies and grains.

We cooked this soup in bulk and it created five tasty lunches! So adjust your ingredients accordingly. We have also used a variety of grains (it was time to use up some of our tiddley, cupboard leftovers!), but feel free to use just one grain and/or your favourite(s)! If you need a completely GF option, swap the bulgar wheat and pearl barley for millet, buckwheat, brown rice and/or even lentils instead!

Also don’t be shy when it comes to using frozen vegetables, they can be just as tasty and nutritious, sometimes even more so! We used some of our delicious frozen spinach that we had previously purchased at Tesco. Thanks to the Orchard at Tesco, we had a coupon that allowed us to receive a discount! The price is extremely favourable, £1.40 for 900g, which works out much cheaper than fresh; so there’s no spoilage and you can have spinach whenever you fancy it! If you shop at Tesco, you should also look into becoming an Orchard member too!

 

Quick Foodie Facts and Tips:

  • Per serving (based on 10 servings) there is about 3.5 servings of vegetables towards your 5-A-Day! That’s one and half more than the Covent Garden version! 😀
  • As we’ve previously mentioned, a swede is also known as a rutabaga (in America!) or ‘neeps’  (in Scotland!) and is similar to a turnip. It is also in season until early next year!
  • Fancy another swede orientated soup, check out last year’s recipe here!

Happy cooking and have a great weekend everyone!

 

The potatoes and grains are not shown here!

 

Ingredients:

+++++++++++++++++++50g       Dried Quinoa
+++++++++++++++++++50g       Dried Bulgar Wheat
+++++++++++++++++++100g     Dried Pearl Barley
+++++++++++++++++++1.3kg      Swede
+++++++++++++++++++400g     Baking Potato
+++++++++++++++++++500g     Carrot
+++++++++++++++++++200g     Celery
+++++++++++++++++++200g     Yellow Bell Pepper
+++++++++++++++++++230g      White onion
+++++++++++++++++++2             Garlic clove
+++++++++++++++++++2 tbsp    Dried Thyme
+++++++++++++++++++               Ground Black pepper
+++++++++++++++++++3L           Vegetable Stock (low-salt/GF if required)
+++++++++++++++++++220g      Frozen Peas
+++++++++++++++++++160g      Tesco Frozen Spinach
+++++++++++++++++++3 tbsp    Ground flaxseed
+++++++++++++++++++               Salt

 

Directions:

Cook your grain(s) according to the packet instructions.

Our cooked grains! NB: We used all of the pearl barley shown here and 2/3 of the quinoa/bulgar wheat…but don’t worry, we have adjusted the ingredient list accordingly!

 

In the meantime…

1. Wash and halve the swede and potato.
2. Peel the swede and potato.
3. Cube the swede and potato.
4. Place them into a large pot and fill it with cold water. Cover with a lid. Bring to a boil. Simmer and cook for 10-12 mins or until tender.
5. Drain.

 

 

Whilst the swede and potato are cooking…

1. Place another large pot full of 3 litres water over a medium heat (this will be for the soup). Bring to a boil.
2. Prepare the other veggies. Tip:Chop them as small or as large as desired! Wash, peel, trim the ends and chop the carrot into small cubes. Wash, trim the ends and finely cube the celery. Wash, remove the stem and core and then finely chop the bell pepper. Peel and dice the onion and garlic.
3. Once boiling, place the stock into the pot of water. Whisk to dissolve. Add the carrot, celery, bell pepper, onion, garlic, peas, thyme and some black pepper to taste. Bring to a boil. Cover with a lid. Simmer and cook for 5-7 mins or until tender.
4. Meanwhile, dice the frozen spinach.
5. Add the spinach during the last 2 mins of cooking.
6. Remove the pot of soup from the heat. Allow to cool slightly.

 

 

Feel free to complete this step with a hand-held stick blender instead!

1. Once the swede and potato have cooled, transfer them into a blender. Tip: You might have to add a little water to help purée it.
2. Purée until smooth and creamy. NB: You will have to complete this step in batches.
3. Transfer the soup into a container or pot (as appropriate).
4. Add a little of the soup into one of your batches (to help give the soup a vibrant green colour!). Blend until smooth and creamy.
5. Add the remaining puréed soup into the large plastic container or pot.

 

 

1. Add the remaining soup into the container or pot. Stir together.
2. Add the cooked grains. Stir through and thoroughly combine.
3. Add the ground flax seed. Stir through and thoroughly combine.
4. Taste and season the soup with some salt and ground black pepper as necessary.
Tip: This is important as the puréed swede and potato will slightly ‘neutralise’ the soup’s flavour. Reheat over a medium-low heat (if required).

 

 

Ladle the soup into a serving bowl. Garnish with some croutons, a drizzle of olive oil and/or fresh or dried parsley (if desired).

This shows one serving (based on ten servings) of reheated soup!

Enjoy! 😀

Baked Mini Tofu, Quinoa & Veggie Frittatas (& Parsnip Chips!)

Healthy Recipes

Serves: 4-6
Yields: 12 Mini Frittatas
Prep: 30-35 mins
Cooking: 25-30 mins (*in a fan-assisted oven)
Type: Main Meal, Snack
Tools: Sieve, small pot + lid, chopping board, sharp knife, veggie peeler, baking tray, parchment paper, frying pan, frying spatula, silicone spatula, food processor, muffin tin, cooling rack

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, potassium, zinc and (per serving) is low in added salt, sugar and saturated fats.

This is a recipe we developed earlier this year… but we’re glad to finally have the chance to share it with everyone!  🙂

Who says you need eggs to make a frittata or even an omelette?! Not in the Eat2Health kitchen! If you’ve got tofu, some shredded veggies, DF milk and grains, then you have the starting point to any great vegan frittata. Adapt the seasonings, vegetables and/or grains to suit your own needs and taste. You really can’t go wrong and you’re certainly in for a treat (these are delicious!).

Our plant-based mini frittatas are great for those on the go (breakfast in one hand and an energetic six year old in the other!) or those in need of one last, light and late summer meal. We recommend that if you’ve gone an hour to spare, double the batch and freeze them; enjoy for breakfast, lunch, dinner or a quick snack! 

We enjoyed our wish some tasty parsnip chips, salad and some of our delicious broad bean and spinach dip!  How will you enjoy yours?! 

Quick Foodie Fact (and woo-hoo moment)!):
*Based on 12 frittatas, each frittata contains about 1.5 servings of veggies towards your 5-A-Day!

Here’s to a great weekend everyone (just forget about the forecasted rain)! 😀 ❤

 

DF milk not shown here.

 

Ingredients
75g        Dried quinoa
170g      Sweet potato
1 Tin      Black beans*
+++++    (*240g;130g dried/cooked)
60g       Chestnut mushrooms (about 3)
100g     Red onion
100g     Green bell pepper
20g       Red Chilli
180g      Salad Tomato
1             Spring Onion (15g)
10g        Fresh coriander leaf
2g          Fresh flat leaf parsley
80g       Carrot
320g     Parsnips
+++++++Low-fat cooking oil spray
40g       Multi-grain bread (or GF bread)
12g         Tahini paste
1             Block silken tofu (349g)
125ml    Soya Milk (unsweet/fortified)
10g        Dijon mustard
1g           Sweet paprika
1g           Ground turmeric
2g          Onion powder
1g           Garlic powder (unsalted)
++++++  Salt & ground black pepper

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Place the quinoa into a sieve. Rinse it under some cold running water for about 30sec to 1 minute (this will help wash away some of its bitter coating). Cook the quinoa according to the packet instructions.

2. Meanwhile, wash and cook the sweet potato. NB: Boil, steam or microwave it- the choice is yours (we quickly microwaved ours in some kitchen paper)!  Wash, peel and chop the potato into small chunks before boiling or steaming; boil for about 10 mins or until tender or steam for about 7 mins instead. Drain in a colander. Allow to cool.

3. Drain and rinse the black beans. Wash and slice two of the mushrooms; dice the third mushroom. Peel and finely chop the red onion. Wash, remove the stem and core and then chop the bell pepper into ½ cm pieces. Wash, remove the stem, deseed (if you prefer things less heated!) and then finely chop the chilli.

4. Wash and dice the tomato; place it into a sieve over a bowl and allow it to drain. Wash, trim the ends and finely slice the spring onion. Wash and remove the coriander and parsley leaves from their stems and roughly chop them. Wash, peel and finely grate the carrot (use a cheese grater!). NB: If you microwaved your potato, remove the skin and finely chop it into small cubes.

5. Make the parsnip chips. Wash, peel, trim the ends and then chop the parsnip into thin strips. Place them into a small dish and coat with your favourite herbs and/or spices and a low-fat cooking oil or olive oil. Season to taste with some salt and pepper. Tip: We seasoned ours to taste with some mild paprika, thyme, salt and ground black pepper. Toss to thoroughly coat. Line a baking tray with some parchment paper. Place the chips onto the tray in a single layer (you’ll be cooking these a bit later on!)

6. Heat a non-stick frying pan over a medium-low heat. Spray some low-fat cooking oil. When hot, add the red onion, bell pepper, chilli and diced mushroom. Gently fry for 3-4 mins or until softened. Add the tomato and fry for a further 1-2 mins or until softened. Stirring occasionally. Remove from the heat.

7. Create some bread crumbs (unless you are using a store bought variety!). Heat your bread in a toaster (or under a heated grill) until quite crispy. Break it up into a food processor. Pulse into crumbs. Transfer into a large mixing bowl. Tip: Alternatively, place the toasted bread into a resealable kitchen bag; crush and press it into bread crumbs using a rolling pin or heavy tin…or crush it into crumbs in a large mixing bowl!

8. Preheat the oven to 190°F/375°C. Place the cooked sweet potato, black beans, fried vegetable mixture, spring onion, coriander, parsley, carrot, 12g tahini and cooked quinoa into the bowl of breadcrumbs. Mix until combined.

9. Open the tofu and drain off any water. Place it into the food processor. Pulse until it’s smooth and creamy. Tip: If you don’t have a food processor, place it into a large mixing bowl. Mash and whisk until it’s as fine and smooth as you can make it! Add 125ml milk, 10g mustard, 1g sweet paprika, 1g ground turmeric, 2g garlic powder and 1g onion powder. Blend to combine. Pour the tofu mixture into the mixing bowl. Stir until thoroughly combined. Taste and season the mixture as necessary.

10. Spray a standard muffin tin with some low-fat cooking spray or line each casing with a silicone muffin liner (paper linings are not recommended!). Tip: Rub the spray to coat all sides of the casings. Spoon the frittata mixture evenly between each casing. Top each mini frittata with a slice of mushroom.

11. Place the baking tray (with the chips) onto the top oven shelf and the mini frittatas onto the middle oven shelf. Bake the chips for 25 mins, turning once. Bake the frittatas for 25-30 mins or until slightly firm and golden brown (we baked ours for 25 mins). Remove. Tip: Leave the frittatas for 5-10 mins before serving (if you can wait that long!) as they keep firming up once they leave the oven. Also, use a palate knife or a butter knife to help loosen and remove them from the tin.

12. Make a quick and simple garden or green salad! Serve the mini frittatas with the salad and parsnip chips.

Enjoy!

Tip: Store any leftovers in a resealable and air tight container; best consumed within 3-5 days. Alternatively store and freeze; defrost, reheat and consume within 1-2 months

 

Steps: 1-5

Steps: 6-9

Steps: 10 & 11

Our Broad bead and spinach dip is making a sneaky appearance again! Yum!

 

Recipe and format updated: 25/02/16

Potato Salad w/Quinoa

Healthy Recipes

Serves: 6-8
Prep & Cooking Time: 40 minutes

Notes: This recipe contains: Vitamins A, B-Vitamins, Vitamins C & E, protein, fibre, calcium, iron, magnesium, potassium, zinc, has no added sugar and (per serving) is low in salt and fat! 

It’s been a while folks! Many apologies but we both have had other commitments on the go; like most people we’re finding life to be a fine balancing act!…Hopefully we can now tempt you with another delicious salad straight from our kitchen to yours; for the lovers of salads, potatoes and/or summer alike!

In short, our salad is simple, quick-ish (well, depending on how fast you can chop potatoes!), versatile and full of great flavours; enjoy it on your lunch break or at part of your next picnic or summer BBQ (as a main or side dish)! There’s no need to buy potato salad ever again (especially the ones drowned in mayo)!

It’s definitely not your typical ‘eggy mayo-based’ potato salad containing over 30 grams of fat! There’s no eggy mayo in our salad, just plenty of veggies (but we wouldn’t have it any other way!), along with some quinoa for additional substance and a delicious nutty taste!

Yes, we were never big fans of ‘authentic mayo’…but the store-bought dairy-free (DF) versions don’t rock our world either! Our DF mayo is tangy, creamy and easily adjusted to suit your personal taste. Try experimenting with different milks, nuts and oils; perhaps a tahini or avocado based dressing is more your thing?! It’s worth noting that some combinations work better than others; we’ve previously made this ‘mayo’ with flaxseed oil…and unless you like it’s distinct and strong flavour, we wouldn’t recommend it (save it for your soups, curries and smoothies instead)! 

 

Happy summer solstice everyone; we hope that you’re all having a great weekend! 😀 #longestdayoftheyear #13weeksofglorioussummertogo

 

 

Ingredients:

 

Directions:

Place the cashews into a bowl of cold water. Allow them to soak.

 

 

In the meantime, place the quinoa into a sieve. Rinse it under cold water for 30 seconds. Cook it according to the packet instructions and then allow to cool.

Ours took 15 mins. 🙂

 

 

Wash and quarter the potatoes.

 

 

Place them into a large sauepan full of cold water. Add a little salt (if desired). Cover with a lid. Bring to the boil. Reduce to a simmer. Cook for approx. 6-8 minutes or until just ‘fork ready’. Drain in a large colander. Allow to cool slightly. NB: Please be vigilant! If your potatoes become too soft…you’ll end up having to make ‘mashed potato salad’!

 

 

In the meantime, peel and dice the shallots. Wash the bell pepper, remove the core and then finely chop it. Wash, trim the ends and finely dice the celery.

 

 

Wash, peel trim the ends and then grate the carrot. Wash and dice the cucumber.

 

 

Wash, trim the ends and finely slice the spring onion.

 

Wash, dry and remove the coriander leaves from the stem; finely chop.

 

 

Place a large non-stick frying water over a medium-low heat. Add 1-2 tbsp. of water. When it begins to bubble…

 

 

…add the shallot, bell pepper and celery.

 

 

Stir together. Cover with a lid. Steam-fry for about 4-5 minutes or until tender. Stir it occasionally; add more water as necessary. Remove from the heat.

 

 

If necessary, transfer the vegetables into a sieve and drain off any excess water.

 

 

Meanwhile, prepare the dairy-free mayo! Drain the cashews. Place them into a blender. Add the milk and the yoghurt.

 

 

Blend until smooth.

 

 

Add the vinegar, lemon juice, mustard powder and paprika. Season it to taste with the some black pepper.

 

 

Blend until combined. Pour in the oil whilst the blender is still running. Blend until it’s thick, creamy and thoroughly combined. Scrape the sides down with a silicone spatula before pouring it over the salad.

 

Salad Assembly!

Place the potatoes into a large resealable container or serving bowl (as appropriate).

 

 

Add the shallots, bell pepper, celery, carrot, cucumber half of the spring onion and parsley (reserve a little for a garnish if desired).

 

 

Pour over the ‘mayo’.

 

 

Using a spatula, gently fold the ingredients through the ‘mayo’ until coated. Taste and season as necessary.

 

 

Add the quinoa.

 

 

Gently fold it through the salad. Add a bit more yoghurt if a ‘wetter’ mixture is desired.Top with the remaining spring onion and a sprinkle of paprika (*optional).

Now it’s ready to be stored in the fridge (if applicable) or taken to your next family BBQ or picnic! …Along with those Baked Beans! 🙂

 

 

Serve a portion…

 

 

…garnished with some parsley (if desired!).

 

Enjoy!

Leftovers!

We added a lot more yoghurt the next day as the quinoa absorbed some of the ‘mayo’ overnight! NB: We also added some fresh dill into this batch; it made a very tasty but almost  ‘Russian/Polish’ type salad! Yum! 🙂

Refrigerate any leftovers in a resealable container; best consumed within 3-4 days.

Beetroot & Orange Salad

Healthy Recipes

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

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & E, protein, fibre, calcium, magnesium, manganese, potassium, zinc and is low in salt, (added) sugars and fats!

This salad is an oldie but a goodie…but now with the addition of quinoa! Our recipe is not only great for the lovers of quinoa, beetroot and orange, but perfect for when it’s too hot to turn on your oven, you don’t have time to spend hours in the kitchen and/or you simply fancy something light, fresh and delicious!

Annoyingly our local shops did not have any fresh mint or fresh beetroot last week when we prepared this salad… but considering ‘beetroot season’ is normally July-October (at least in the UK), we shouldn’t have been surprised! Apologises for the lack of colour; fresh mint would have not have gone a miss! If you are fortunate enough to source fresh beetroot, cook it for approx. 30-35 minutes in a saucepan (or until fork ready)! Although precooked (but not pickled!) beetroot is still delicious, like most ‘fresh’ varieties of food…its taste is unparalleled. 🙂 

Enjoy this nutritious salad with a drizzle of agave and/or olive oil, or perhaps a homemade mustard vinaigrette dressing! Although in all honestly, we won’t be using any ‘dressing’ the next time that we make it! The beetroot and orange provides you with volumes of natural flavour and meal satisfaction! 🙂 

 

Quick facts:

  • Beetroot, is a great source of iron, folate, nitrates, betaine, magnesium among other antioxidants and has been a trending vegetable over at least the last six years or so (but that’s no surprises here)! The BDA have highlighted reviews that have suggested that drinking beetroot juice is linked to a modest improvement in exercise performance, as well as producing a modest reduction in ‘lowering blood pressure’ (seen in this study and this study!); all from its nitrate content (discussed again here). Additionally, a 2010 study suggested it could help combat the onset of dementia…but like all studies, further research is needed…but there’s definitely no harm with adding more of it into your diet! 
  • Oranges contain soluble fibre, calcium, folate, potassium and are naturally rich in the antioxidant ‘Vitamin C’! …Which is great in helping to support a healthy immune system and working with other antioxidants to possibly counteract the cellular damage within our bodies!

 

 

Ingredients:

+++++++++++++++++++++++200g             Dried Quinoa
+++++++++++++++++++++++300-400g   Cooked beetroot (not pickled!)
+++++++++++++++++++++++420g             Oranges
+++++++++++++++++++++++2g                  Dried or fresh mint
+++++++++++++++++++++++30g                Walnuts
+++++++++++++++++++++++10ml              Agave syrup (optional)
+++++++++++++++++++++++10ml              Extra virgin olive oil (optional)

 

Directions:

If you are using fresh beetroot, cook this first; drain and allow it to cool before using! Otherwise, cook the quinoa according to the packet instructions. Allow to cool.

 

 

Meanwhile, open and drain the beetroot (if applicable); chop or slice as desired!

 

 

In the meantime, slices the oranges; remove any thick pieces of pith and the rind.

 

 

Wash, dry and chop the mint (if applicable). Roughly chop and/or gently crush the nuts.

 

 

Assemble the salad. Spoon the quinoa into a serving bowl (or use a plate!). Scatter, layer or toss the orange and beetroot onto the quinoa! Sprinkle over the mint. Scatter over the nuts. Season it to taste (as necessary). Drizzle over the syrup and oil (if applicable).

 

 

 

Enjoy!

 

 

Sources:
NHS Choices
NSDA

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!

Red Kidney Bean & Quinoa ‘Meatballs’ [Vegan & Gluten Free]

Healthy Recipes

Serves: 6-8
Prep, Cooking & Assembly: 75 Mins
Type: Main meal
Tools: Sieve, non-stick pots and lids, roasting tin, silicone mat, food processor, colander, silicone spatula, casserole dish, baking tray, parchment paper, ladle, blender

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

So we made this recipe a week ago. Al came home and asked if I had been ‘cooking meat’?! I burst out laughing and said, “Of course not!”…quickly followed by, “mission accomplished babe”!

This is a recipe that we have adapted from the days when we used to make turkey mince meatballs …so I guess I am not totally surprised that I received the reaction that I did; it’s funny how our minds perceive things…storing sounds and smells as triggers for certain memories, or in this case food! 

We’re very happy about how this recipe turned out. The meatballs are not dry and horrible ‘meat’ substitutes; they are lovely little ‘veggie balls’ that are packed full of protein, fibre, and plenty of vitamins and minerals! Obviously it’s another great recipe that can be adapted to your own personal taste and shared with your family and friends. 

I took the executive decision to use two tins of kidney beans instead of one… but other than that, the recipe went to plan and we are happy to be sharing it with you. We have also provided a recipe for a homemade marinara sauce, but feel free to use your favourite tomato-based sauce instead; if you plan on using a store bought variety, be mindful of the fat, sugar and salt contents! 🙂 

Quick Foodie Fact:

  • One serving of meatballs (based on 6 servings)* provides you with approx. 1 serving (of fruits/vegetables), towards your 5-A-Day; so make sure you have a veggie packed sauce (like ours) to help increase your servings!

 

‘Meatball’ ingredients; we used our homemade GF bread.

 

Ingredients

 Need an easy-print recipe? Print here. 🙂

 

Nutritional Info (‘Meatballs’ Only)

 

Directions

Preheat the oven to 190°C/375°F. Line a roasting tin with a silicone mat or some aluminium foil.

 

In the meantime, cook the quinoa. Place the quinoa into a sieve; rinse under cold running water for 30 seconds to help remove some of its bitterness. Cook according to the packet instructions. Remove from the heat.

NB: Cooked quinoa! Ours took 15 mins.

 

 

  • Meanwhile, start preparing the marinara sauce (unless you are using another sauce; just start preparing the ‘meatballs’ instead!). Wash the tomatoes, remove the stems and then chop them into halves. Peel and quarter the onion.
  • Place the tomatoes (cut-side up), onion and the garlic into a roasting tin. Drizzle over 15ml olive oil and 10ml of the balsamic glaze. Tip: If you do not have any glaze, use balsamic vinegar instead. Sprinkle over 1g dried basil (if desired). Season it with some salt and ground black pepper to taste.
  • Place the tray into the middle oven shelf. Roast the vegetables for about 25-30 mins. Remove and allow to cool. Do not turn off the oven.

 

 

In the meantime, line a baking tray with a silicone mat or parchment paper. Lightly spray it with some low-fat cooking oil.

 

 

Prepare the ‘meatballs’. Get out a large casserole dish. Wash, trim the ends and finely grate the courgette. Wash, trim the ends, peel and finely grate the carrot. Place the courgette and carrot into a casserole dish (or large mixing bowl).

  • Peel and chop the onion into halves; place it into a food processor. Pulse until minced. Remove and transfer into the dish.
  • Lightly toast the bread. Place it into the food processor. Pulse and process until bread crumbs are achieved. Place them into the casserole dish.
  • Open, drain and rinse the beans. Transfer them into the food processor and pulse until almost smooth. Transfer it into the dish.
  • Wash, dry and finely chop the basil; add it into the casserole dish. Fluff the grains of quinoa with a fork and add it into the dish.

 

Here’s what our casserole dish looked like…

Add 20g tahini into the casserole dish and sprinkle over 2g Italian seasoning and 2g sweet paprika. Season it with some salt and black pepper to taste. Using your hands, mix together the ingredients; until it’s fully combined-like a giant ‘meatball’! Divide the mixture into 8 pieces. Tip: We shaped three ‘meatballs’ out of each segment (so twenty-four in total). 

Dust your hands with a little bit of flour (if necessary) to shape them. Place the ‘meatballs’ onto the tray. Repeat this step until all of the mixture has been used. Lightly spray them with some low-fat cooking oil (if desired). Place them onto the middle oven shelf. Bake for approximately 15 mins. Remove.

 

 

In the meantime, cook the pasta according the packet instructions. Drain.

We recommend (and have used some) wholemeal pasta; if being GF is not of concern.

 

 

Meanwhile, finish preparing the marinara. Wash some basil. Remove the skins from the roasted garlic and discard them.

Garlic skins and a few bits of onion that were too crispy!

 

  • Place the roasting juices (if desired), tomatoes, onion, garlic, the remaining 10ml of balsamic glaze, basil, 20g tomato purée, 100ml water and 30ml lemon juice into a blender. Process until fairly smooth. Taste and season it with some salt and black pepper.
  • Transfer it into a small, non-stick saucepan over a medium-low heat and gently warm. Cover with a lid; keep it over a minimum heat until it’s served.

 

 

Once you have removed the meatballs after the initial 15 mins, increase the oven temperature to 200°C/400°F. Carefully turn the ‘meatballs’ over. Lightly spray them with some more low-fat cooking oil (if desired). Place them back onto the middle oven shelf and bake for a further 8 mins or until lightly browned. Remove. Allow to cool on the tray for 5 mins (if possible).

 

Serve warm. Transfer the pasta into a large serving bowl or lipped plate. Pour over the marinara (or sauce of choice!) and top with the ‘meatballs’. Garnish with some fresh basil or oregano (if desired) and enjoy!

See, it’s not dry and crumbly, just packed full of ‘goodness’!

 

Refrigerate any leftovers in a resealable and air-tight container; reheat and consume within 3-5 days. Alternatively, freeze in a resealable container(s); defrost, reheat and consume within 2 months.Tip: We covered ours with parchment paper and cling film before sealing it with its lid.

Recipe updated: 23/02/16 

Vegan Chilli (GF, SF, Low-Fat!)

Healthy Recipes

Serves: 6
Prep & Cooking time: 70 minutes

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamin C, protein, fibre, potassium, magnesium, zinc, iron, calcium, no added sugars and is low in fats! 

Chilli is so versatile and it’ s something that the whole family can enjoy. Its a one-pot wonder containing so many wholesome flavours, nutrients and textures; ours is packed full of vegetables, legumes, pulses and a grain! It can be served with rice, a jacket potato or even a delicious multi-grain bread roll.

We sincerely encourage everyone to try and make their own; tinned and processed versions are really not that nice and can be high in sugar, salts and/or fats! Ours has a ‘mild’ chilli taste, but feel free to make it as hot as you like! It can be fairly inexpensive to make if you stick to a few basic ingredients and spices; some of these ingredients can be purchased in ethnic food stores for less than mainstream prices.

You will notice that this recipe also contains cinnamon! This spice is awesome and it really helps make this dish! If your unsure, add a little at first and see how you go!

 

Quick facts:

Do you love cinnamon? We do! Trying experimenting and adding it to different recipes. Various studies have shown that cinnamon can have a modest effect on stabilising our blood glucose levels and others that suggest that it can help lower our blood lipids too; although the specifics are not 100% conclusive. None the less, it can add a whole other dimension to your meal/recipe! 

One serving contains approximately all of your 5-A-Day needs! …But this doesn’t mean that you can’t eat even more throughout the day! 10-A-Day anyone?!

 

Fresh and vibrant!

 

 

Ingredients:

 NB: We used dried black beans (*soaked overnight for 12 hours and then boiled/simmered for 1.5 hours) before adding them to this recipe. 

 

 

Nutritional info for chilli:

NB: One serving contains approximately 195% of your RDA for Vitamin C!

 

 

Directions:

Peel and dice the onion and the garlic. Wash, remove the stem, de-seed and roughly shop the bell pepper. Wash, trim the ends, peel and dice the carrot. Wash, trim the ends and dice the celery. Wash, dry and slice the mushrooms. Break the green beans into halves.

 

 

Meanwhile, place a large, non-stick saucepan over a medium-low heat. Spray it with some low-fat cooking oil.

NB: We used ‘4 sprays’.

 

 

 

Add the onion and garlic. Stir and gently fry for 1-2 minutes, or until softened.

 

 

Add the bell pepper, carrot, celery and mushrooms. Stir together. Gently fry for 3-5 minutes or until softened.

NB: We used an additional ‘2 sprays’ of low-fat cooking oil.

 

 

 

Add the tomatoes, chilli powder, cinnamon, cumin, dried coriander, cumin seeds, onion powder and tomato purée. Season it with some salt and pepper to taste. Stir together. Cover and bring to the boil. Reduce to a simmer. Cook for approximately 6 minutes, or until the tomatoes have  broken down slightly.

 

 

 Add the stock, quinoa and lentils. Bring back to the boil. Cover and simmer for 30 minutes, or until the quinoa and lentils are cooked/tender.

At about 12 minutes in it really smelt delicious! 😀

 

 

 

Add the green beans, sweet corn, kidney and black beans. Stir together. Simmer for a further 5 minutes or until vegetables are tender.

So many lovely veggies!

 

 

 

In the meantime, prepare a slurry. Place the corn flour into a small dish. Add equals parts water. Whisk together until dissolved.

NB: Give the mixture a quick whisk again before adding it into the chilli.

 

 

 Chop the coriander (leaves and stems).

This  coriander came straight out of our freezer stash!

 

 

 Add the coriander to the chilli.

 

 

Whilst continuously stirring, pour in the slurry. Stir until thickened; approximately 1-2 minutes. Remove from heat.

 

 

Serve warm. Ladle into a serving bowl…..

 

 

 Serve with rice, a small baked potato or bread roll if desired….

NB: Just be mindful of portion sizes! We served ours with some brown basmati rice.

 

 

Top with soya yoghurt, avocado, radishes, spring onion, herbs or anything else (if desired).

This is one we made last year! 🙂

 

 

Enjoy!

 

 

Refrigerate any leftovers in a resealable container; consume within 3-5 days. Alternatively, place in a resealable container(s), freeze and consume within 1-2 months; defrost before use.

This is perfect for another 2 meals!

 

 

 

If preferred…

  • Use any variation of veggies! Try kale, spinach, aubergine, squash, sweet potato or courgettes!
  • Experiment with the spice blend! Add as little or as much as desired; try using fresh chillies, or turmeric, or maybe even some basic curry powder.
  • Vary your beans! Try haricot(navy), pinto or soya beans, or maybe some black-eyed peas or chickpeas!
  • Reduce the legumes and use some rehydrated soya mince instead; non-vegans can try using some Quorn, turkey breast mince or an extra lean beef mince.

Roasted Peppers Stuffed W/ Quinoa & Vegetables

Healthy Recipes, Meatless Monday

Serves: 2-4
Prep & Cooking Time: 70 mins (*Dependent upon skill and/or the number of kitchen helpers!)
Type: Main Meal
Tools: Non-stick pot, sieve, chopping board, sharp knife, measuring jug, frying pan(s), frying spatula, heat-proof dish.

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

This is a great recipe, if we do say so ourselves. It allows you to have all of the lovely roasted bell pepper taste without the calories; there’s no greasy fillings either! These stuffed peppers are crammed full of delicious flavours and textures, making them satisfying right up until the last bite! It’s the perfect meal for right now too as it’s currently so cool and damp here in the UK!

Happy cooking everyone! 🙂

 

Ingredients

+++++++++++++++100g      Dried Quinoa
+++++++++++++++4             Large Bell Peppers (red, yellow or orange/ approx. 680g)
+++++++++++++++70g        Frozen Spinach
+++++++++++++++180g       Red Onion
++++++++++++++  4g           Garlic Clove
+++++++++++++++80g        White Mushrooms
+++++++++++++++80g         Carrot
+++++++++++++++68g         Cherry Tomatoes
+++++++++++++++16g          Fresh Flat Leaf Parsley
+++++++++++++++4g            Fresh Dill
+++++++++++++++16g           Fresh Basil
+++++++++++++++250ml     Vegetable Stock (low-sodium, DF/ GF if required)
+++++++++++++++5ml          Olive Oil
+++++++++++++++10g           Cashew Nuts
+++++++++++++++10g           Pine Nuts
+++++++++++++++3g             Dried Thyme
+++++++++++++++20g          Dried Cranberries
+++++++++++++++                 Salt and Ground Black Pepper

Need an easy-print recipe? Print here. 🙂

 

 

Directions

Rinse the quinoa in a sieve under cold water and then and cook it according to the packet instructions; remove from the heat. NB: We cooked ours for 15 mins and then allowed it to rest for an additional 10 mins off the heat (with the lid on!).

 

 

In the meantime, prepare the vegetables and stock.

  • Place the spinach into a small microwavable bowl. Microwave on a defrost setting for about 4-6 mins, or until defrosted/wilted. Drain in a sieve. Tip: If using fresh spinach, wash it in a colander and gently wilt it by pouring a little freshly boiled water over it. Drain.
  • Peel and finely chop the onion the garlic.
  • Wash, pat dry and then roughly chop the mushrooms.
  • Wash, trim the ends, peel and then finely grate the carrot. Wash, remove the stems and then dice the tomatoes.
  • Wash, dry and then finely chop the parsley, dill and basil; if preferred, discard any larger stems.
  • Boil 250ml in a kettle. Prepare the vegetable stock in a large measuring jug.

 

 

  • Meanwhile, place the ‘pepper bases’ onto a microwavable plate. Microwave for 6 mins or until just softened. Tip: This will shave you 30 mins off your cooking time! Remove and place them into a heat-proof dish.
  • Place the pepper tops onto a plate. Microwave  for about 3 mins. Once the peppers have cooled, lightly rub the outside of the tops and bottoms with the oil.

 

 

Heat the oven to 200°C/400°F. In the meantime ‘steam-fry’ your veggies!

  •  Place a non-stick frying pan or wok over a medium-low heat. Once hot, add the stock a little at a time to ‘steam-fry’ the vegetables. Add the onion and the garlic first. Cover with a lid and gently fry for 1-2 mins. Tip: Stir and add a little more stock occasionally to prevent the vegetables from sticking; continue with this tip as you add more vegetables.
  • Add the mushrooms and steam- fry for 3-4 mins. Add the carrot and tomato. Steam-fry for 3-4 mins. Add the parsley dill, basil and spinach. Fry for a further 1-2 mins. Remove the pan from the heat.

 

 

  • Meanwhile, heat a (small) separate, non-stick frying pan over a medium-high heat. Add the nuts. Gently ‘dry-fry’ until lightly browned. Tip: Watch them like a hawk! They can easily burn, especially the pine nuts!
  • Remove from the heat. Transfer the nuts onto a chopping board. Allow to cool slightly. Roughly dice them.

 

 

  • Fluff the cooked grains of quinoa with a fork.
  • Add the quinoa, nuts, thyme and cranberries to a frying pan. Mix together. Season it with some salt and pepper to taste. Tip: If preferred, you can complete this step in a mixing bowl, but why dirty another dish eh?!

 

 

  • Spoon the mixture into the peppers. Press and stuff it snugly into the peppers with the back of a spoon as you go. Tip: You can place a ramekin in the middle to prevent the peppers from falling whilst they roast!
  • Once the peppers are full, top them with the pepper tops. Place the pan onto the middle oven shelf. Bake for 20-30 mins, or until softened and lightly roasted. NB: Ours finished in 27 mins. Remove. Allow them to cool slightly before serving as the inside will be steaming hot!

 

 

 

Enjoy!

 

 

 

If preferred…

  • Cook the peppers in the oven for 45-60 mins until roasted, (if you have the time of course) and skip the ‘microwave step’.
  • Try using large beef tomatoes instead of peppers. We would imagine you would have to at least halve the quantity of the stuffing, unless you fancy roasting loads of tomatoes! If you do this, save the scooped out tomatoes flesh and add it to the stuffing instead of the cherry tomatoes!
  • Try various herb or nut combinations.Tip: Any herbs you do not use, you can always wash, dry and then freeze in a resealable and air tight container.
  • Use fresh spinach instead of frozen. Tip: the frozen variety works just as well and its usually cheaper too.
  • Try using wild rice instead of quinoa.
  • Serve with some dark green leaves if desired. In all honestly though, you probably don’t need much as these babies are ‘fibre-licious’!