Oriental Vegetable & Rice Bowl

Healthy Recipes

Serves: 2
Prep & Cooking time: 35-40 minutes

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

Who doesn’t love a bowl full of ‘colourful goodness’?! This recipe has all the flavours of a stir-fry but without actually stir-frying!  It’s a simple, nutritious, frugal, and tasty meal that you can throw together any time of the week! Use fresh or frozen ingredients; check out our other ideas below for further ways to adapt this recipe! 

Quick facts:

  • This recipe contains approx 4.5 portions of fruit/vegetables towards your 5-A-Day!
  • This is a high fibre meal (talk about pointing out the bleeding obvious!)!

 

We didn’t use the low-fat cooking oil; we ended up steaming and boiling everything instead!

 

 

Ingredients:

 

Nutritional Info:

NB: Per serving, this recipe contains moderate amounts (orange traffic light alert!) of fat and salt and low levels (green traffic light!) of saturated fat; there is approximately 1.8g of added sugar/serving (another green traffic light!).

 

 

Directions:

Cook the rice according to the packet instructions.

 

 

Meanwhile, place a small pot full of cold water over a medium-low heat. Bring to the boil. Add the beans. Reduce to a simmer. Cook for 4-6 minutes or until tender. Drain.

It was a freezer ‘clean out’! We used 50g of soya beans and 30g of broad beans.

 

 

In the meantime, cut the stalk off the head of broccoli. Separate the florets from the remaining stem; cut the florets into halves (or quarters if preferred). Discard the stalk/stem (or prepare it and use it in your meal!) and wash the florets.

 

 

Wash, trim the ends, peel and chop the carrot into ‘match-stick’ pieces.

 

 

Place the broccoli and carrot into a steamer pot with some cold water. Bring to the boil. Reduce to a simmer. Steam for 4-5 minutes or until just tender. Drain.

 

 

In the meantime, wash, peel and grate the ginger. Wash, remove the stem, de-seed (keep the seeds intact if you prefer spicier dishes!) and chop the chilli into thin strips. Wash, trim the ends and chop the onion into half (tops & bottoms); finely slice the onion and keep the halves separated. Wash, remove the stem, de-seed and chop the bell pepper into cubes.

 

 

Meanwhile, prepare the dressing. Place the ginger, chilli, onion (top half only), soya sauce, vinegar, sugar, lime juice and oil (if using) into a large measuring jug. Mix to combine and dissolve the sugar.

 

 

Place the beans, broccoli, carrot and bell pepper into a large mixing bowl.

 

 

Pour over the dressing.

 

 

Mix to coat. Taste and season/flavour it as necessary.

We added a little bit more lime juice!

 

 

Serve warm. Place the rice into a large serving bowl.

 

 

Add the vegetable mixture. Garnish with the remaining onion and peanuts.

We added a sprinkling of sesame seeds on the rice. 🙂

 

 

Enjoy!

 

 

Refrigerate any leftovers in a resealable container (ideally, place the rice into the fridge within an hour after cooking); reheat and consume within 1-2 days.

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

 

If preferred…

  • Make the vegetable medley and dressing your own!  NB: Try making a spicy mustard vinaigrette or sweet chilli dressing- the sky is the limit!
  • Use quinoa, millet, brown long grain rice, wholemeal pasta or buckwheat soba noodles instead of the basmati rice!
  • We recommend washing down this meal with a small glass of unsweetened and fortified almond milk!

 

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Vegan Koftes With Savoury Rice &A Minty Soya Yoghurt [Vegan & Gluten Free]

Healthy Recipes

Serves: 3-4
Prep: 30 mins
Baking Time: 20-30 mins
Type: Main Meal
Tools: Grater, serving plate(s), clean tea towel, chopping board, sharp knife, colander, non-stick frying pan, frying spatula, food processor, silicone spatula, mixing bowl, 6 metal or wooden skewers, baking tray, parchment paper, small non-stick pot w/lid (for rice), large serving dish
Recipe adapted from: Jamie Oliver

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

Firstly, we would like to thank Jamie for this great recipe! 

Classic koftes (which include various and many!) are typically made with ground meat, spices, onion and some sort of binding agent such as, bulgur wheat, bread crumbs or rice. Apart from containing meat, this recipe tries to use the same principles. It’s one of the many creative recipes that has come out of Jamie’s kitchen!

This recipe is easy to follow and tastes delicious! It’s also great to see chefs inspiring people to cook healthy and delicious recipes (that also happen to be vegan!); great recipes don’t always need to include butter, cream, milk or loads of salt! These types of recipes also help to break down the stigma that surrounds vegan foods; it’s a great example that supports the argument that vegan foods are not boring, bland, or gross! Thanks Jamie! 

We prepared his recipe once before (last Christmas…when we also trialled his ‘vegan nut roast‘!) to the letter! However, we’re not big fans of shallow/pan frying (and we’re pretty sure trying to pan fry these beauties with low-fat cooking oil just wouldn’t cut it in this case!), nor do we love using coconut products. So we have adapted some of the ingredients along with the preparation and cooking methods used this time around.

When we make these koftes again, we will probably also add some chopped mint into the kofte mixture and use a bit more spinach.

We think that this recipe could be used to make ‘baked falafels’- especially if you are short on time. Check out our falafel recipe for similar preparation instructions! 

Whether these are incorporated into your main meal or used as a quick snack, we would thoroughly recommend them and hope they make you as happy as they did us.

Happy cooking everyone! 🙂

 

Ingredients..check! Let’s start cooking!

 

Ingredients

 

Nutritional Info (Koftes only)

 

 

Directions

 Wash, trim the ends and coarsely grate the courgette.

…Or ‘zucchini’ for everyone in North America!

 

 

Take another serving plate and place a clean dish cloth over it.

 

 

Place the courgette into the middle of the cloth. Sprinkle it with some salt. Gather and bunch the cloth together. Leave it for about five mins; the salt will help draw out some of the moisture from the courgette.

 

 

In the meantime, peel and dice the onion and garlic. Wash, peel and coarsely grate the ginger.

 

 

Meanwhile, heat a non-stick frying pan over a medium-low heat. Spray with some low-fat cooking oil.

 

 

Over the sink, twist and squeeze the cloth to remove the excess moisture from the courgette.

Leave the courgette on the cloth until you need it.

 

 

Meanwhile, add the onion, garlic and ginger to the pan. Gently fry for 1-2 minutes or until softened. Remove from the heat. Allow it to cool slightly

Just be careful not to burn it!

 

 

In the meantime, place the bread into a toaster or under a heated oven grill; gently heat and until crispy and golden brown. Place the toast into a food processor. Blitz until breadcrumbs are achieved. Do not remove.

 

 

Meanwhile, open, drain and rinse the chickpeas. Wash and dry the coriander and the spinach. Wash and then zest half of the lemon.

 

 

Place the chickpeas, 4g ground cumin,4g  ground coriander and 2g sweet paprika into the food processor. Gently rip the fresh coriander into half and drop that in too! Season it to taste with some salt and black pepper.

 

 

Add the courgette, spinach and half of the quantity of the zest.

 

 

Pulse until chunky and smooth.

NB: You might have to use your spatula to press and move the mixture around one or two times whilst you pulse the mixture.

 

 

Remove and transfer the mixture into a large mixing bowl. Divide the mixture into equal portions.

Annoyingly, we only had six skewers …other wise we would have made eight koftes!

 

Meanwhile, heat the oven to 190°C/375°F. Line a baking tray with parchment paper. Lightly spray it with some low-fat cooking oil. Get out six to eight cooking skewers (NB: We recommend using metal ones).

 

  • Take one portion and roll it on a clean work surface (or use your baking sheet) to form a long ‘sausage’ shape.
  • Slide the skewer into the centre of the kofte (lengthways); gently re-roll the kofte if the positioning of the skewer is not exact.
  • Leave the prepared kofte to one side of the baking tray. Repeat these steps until all of the mixture used been used.
  • Light spray them with some low-fat cooking oil. Place the baking tray onto the middle oven shelf. Bake for about 12 mins.

NB: If necessary, use lightly floured  or wet hands for this step.

NB: Some of our skewers initially poked out of the sides!

 

 

In the meantime, cook the rice according to the packet instructions.

 

 

Meanwhile, prepare the minty yoghurt! Wash, dry and remove the mint leaves off the stem; roughly chop. Wash, trim the ends and dice the cucumber. Add the mint and cucumber to a small bowl with the yoghurt. Add the lemon juice. Mix together. Taste and season as necessary.

The original recipe recommends removing and discarding the fleshy seeds, but we left them intact.

 

 

Meanwhile, remove the baking tray from the oven. Increase the oven temperature to 200°C/400°F. Using a palate knife or spatula, gently turn the koftes over. Respray with some low-fat cooking oil. Place the baking tray back into the oven. Bake for a further 15-17 mins or until lightly brown and firm to the touch. Remove. Leave them on the baking tray. Allow to cool slightly.

Turned, sprayed and ready for round two!

Through the magic of time- baked koftes! *We baked ours for a further 17 minutes.

 

 

In the meantime, prepare any other ingredients you want to include in the rice.

We used some leftover roasted vegetables along with some fresh ones! NB: We placed our tomatoes in a sieve to remove any excess water.

 

 

Transfer the cooked the rice into a large mixing bowl. Fluff the grains with a fork. Add the mint, coriander, tomatoes and the remaining zest. Mix together. Season it to taste with some salt and a few grinds of black pepper.

 

 

Serve warm. Now it’s decision time everyone! The serving style is up to you…but we went for the big, bold/sharing method!

 Follow our lead!

Transfer the rice into a large serving dish.

We also added a dish of low-fat houmous!

 

Add the remaining vegetables. Garnish with the radish, nuts and lemon wedges.

 

Top with the koftes…

 

Serve with minty yoghurt…

 

…and drizzle over some tahini sauce (if desired)!

As soon as the picnic season returns, this tray is going to be joining us in the park- there’s no doubt about that!! NB: You can make your own tahini sauce or buy a low-fat one (like us). Alternatively, try Jamie’s ‘nutty sauce’ in his original recipe! 🙂

 

 

Enjoy!

 

 

Refrigerate any leftovers in resealable containers; ideally refrigerate any rice within an hour after cooking. Reheat and consume any rice within 1-2 days; the koftes and yoghurt are best consumed within 2-3 days.

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

 

 

If preferred…

  • As always, serve your meal with many, many vegetables!
  • Use a dried (and cooked) variety of chickpeas (or try some broad beans) instead!
  • Serve with some millet, couscous, quinoa, a warmed wholemeal or multi-grain pita or some tabbouleh instead of rice.
  • Replace the spinach for some wild rocket or steamed (and dried) kale!
  • Add some fresh green or red chilli to the kofte mixture… if you prefer things a little spicier!

Vegan Jambalaya

Healthy Recipes

Serves: 4
Prep & Cooking time: 50-60 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, iron, potassium, phosphorus, magnesium, manganese, has no added sugar and is low in salt and saturated fats!

 

We’d like to start off by saying that this was a great dish to make! It contains so many great flavours that are easily created in your own kitchen (essentially by using whatever ingredients you have on hand!) …and in virtually no time at all. We did a little bit of reading around this dish, and this is what we found…

The origin of jambalaya is not completely clear, but it seems to have originated in Louisiana. It’s a simple, inexpensive and versatile rice dish that was created out of necessity, one that is prepared differently depending upon the region. It is believed to have been inspired by both French and Spanish culture, which is why it’s quite similar to Spanish paella (a multi-faceted mixture that was also designed to feed many people inexpensively)! Unlike paella it does not use saffron; smoky and/or hot spices accompanying delicious herbs make this a very distinguishable dish.

It’s now a popular dish enjoyed in particularity in the Southeastern regions of the United States. There are two types, ‘Creole’ and ‘Cajun’ style, both of which have slightly different cooking methods and ingredients that were indicative of the local resources available at the time and were also shaped through cultural influences; original European settlers (particularly French and Spanish) versus the ‘Acadians’.

Classic versions of this recipe contain not only vegetables but generally some type of seafood, meat, poultry or sausage…but not in the Eat2Health kitchen. We used hearty kidney beans, robust garden peas, various other vegetables and of course a tasty seasoning!

Our recipe seems to be an amalgamation of the two types. Cajun recipes do not tend to include tomatoes, and use more spices and less herbs (like ours), whilst Creole recipes can use an abundance of vegetables (similar to the ones we have included; which includes tomatoes!), as well as less spice, and all of the ingredients are cooked together; Cajun recipes brown and caramelise their meat first, giving the dish a brown colouring. This is why the two types are also known as Cajun ‘brown’ jambalaya, and Creole-style ‘red’ jambalaya.

Although our recipe may not be authentic (we are aware that lemons are not the norm!), it’s still a cheap, versatile, healthy, one-pot dish, that is great for the whole family and (maybe most importantly) delicious and bound to put a smile on your face! …Thank you Cajun spice mix!

 

Feel free to use your own spice mix!

 

 

Ingredients:

 

 

Directions:

Place the frozen bell peppers and peas into a microwavable dish; defrost in the microwave. Drain.

 

In the meantime, peel and dice the onion and garlic. Wash, remove the stem, de-seed and chop the chilli (leave the seeds intact if you prefer your dish extra spicy!). Wash, trim the ends and finely slice the celery. Wash, trim the ends, peel and quarter the carrot. Wash, remove the stem, de-seed and chop the bell pepper into cubes. Drain and rinse the beans. Prepare the Cajun seasoning mix (if applicable); place all of the spices and herbs into a small dish and mix together.

 

 

Meanwhile, heat the oil in a large, non-stick frying pan over a medium-low heat.

 

 

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

 

 

Add the defrosted peppers, celery, carrot and bell pepper. Gently fry for 3-4 minutes or until slightly softened.

 

 

In the meantime, boil some water in a kettle. Prepare the stock.

 

 

Add the Cajun seasoning. Stir to coat.

 

 

Add the rice and tomatoes. Stir and mix together.

Gently break apart any big pieces of tomato with the edge of your frying spatula.

 

 

Pour in the (boiling hot!) stock and water. Add the defrosted peas, beans and bay leaves. Stir to combine.

 

 

Cover with a lid or a sheet of kitchen foil. Bring to the boil. Reduce to a simmer. Cook for 20-30 minutes or until the rice is cooked.

 

NB: Check your mixture about half way through the cooking time; we had to quickly stir the mixture and add a few extra tablespoons of water.

 

 

In the meantime, wash and place the kale into a steamer pot with some water. Bring to the boil. Reduce to a simmer. Steam for 3-4 minutes or until tender. Drain.

 

 

Meanwhile, wash, dry and chop the coriander; we ripped off and discarded most of the large stems…but the choice is yours. 🙂

 

 

Wash and quarter (or slice) your lemon.

 

 

Remove the pan from the heat. Remove and discard the foil (if applicable). Give the jambalaya a thorough stir before serving.

NB: Also make sure to remove and discard the bay leaves before serving!

 

 

Garnish with the coriander and the lemon (or whatever else you desire). Bring the frying pan to the dinner table for the whole family to dig in and enjoy!

NB: Make sure to place it over a heat-proof mat or chopping board! We decided to add some fresh thyme and pitted black olives! 🙂

 

 

Serve immediately. Place the kale into the bottom of a large serving bowl. Spoon over the jambalaya.

We served ours with kale (not only because we love the taste!) but we felt felt that this dish needed a further ‘green’ element to it!

 

 

Enjoy!

 

 

 Refrigerate any leftovers in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days. Alternatively freeze in one or more resealable containers; defrost, reheat and consume within 1-2 months.

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

 

 

If preferred…

  • Feel free to use your own Creole or Cajun seasoning mix! Experiment with the levels of spice and herbs to create your perfect combination!
  • Adapt the vegetables as you see fit!
  • Use a low-fat frying spray instead of rapeseed (canola) oil to further reduce the fat content.
  • Use your favourite type of rice; we recommend brown basmati or brown long grain rice.
  • Try using a different type of bean (a dry or tinned variety), lentils, or maybe some tofu or tempeh instead!

 

Jambalaya Origin Sources:
About Food
Kitchn Project
New World Encyclopedia
Cooking Light