Chickpeas and Amla Usli/Salad

Healthy Recipes

What a simple, nutritious and delicious looking chickpea salad! It’s packed with so many great flavours and ‘Indian gooseberries’; an ingredient we are not familiar with and are keen to explore! Thanks for sharing this great recipe Chitra; we can’t wait to try it! 

Chitra's Healthy Kitchen

Chickpeas UsliAbout:

If your chickpeas is cooked and ready – This is an easy, quick salad  that you can throw together in about ten minutes. It’s great for a quick lunch, served with crackers or as a accompaniment for rice. Although the basic recipe below is quite tasty. And finally, this little dish makes a lovely snack and a fasting food.

Health benefits:

Chickpeas are indeed very good for you, not least because two to three tablespoons equate to one portion of the daily recommended five portions of fruit and vegetables. Tinned chickpeas are fine, but fresh boiled ones are slightly higher in vitamins and mineral. Both are equally good sources of fibre, including soluble fibre which can help to lower cholesterol.

  • Yields-2-3 servings
  • Preparation time-20-25 minutes (includes the boiling of chickepeas)
  • Soaking time-overnight
  • Cooking time- 10 minutes

View original post 126 more words

Advertisements

Pearl Barley Tabbouleh-Fattoush Fusion Salad w/ Crumbled ‘Feta’ [Vegan]

Healthy Recipes

Serves: 6
Prep,Cooking & Assembly: 40-45 mins (*Dependent upon skill and/or grain used).
Type: Main Meal
Tools: Chopping board(s), large bowl or casserole dish, large pot (with lid), colander, sharp knife, baking tray (or grill pan), small dish, pastry brush, resealable containers

Notes: This recipe contains: B-Vitamins, Vitamins C, carbohydrates, protein, fibre, calcium, magnesium, potassium, zinc and per serving is low in added salt and sugar and has a moderate quantity of fat!

We’re both fans of Middle Eastern (ME) foods, so when looking for something to add to our meal plan last Saturday, Tabbouleh sprang to mind! It’s a great recipe that enables you to still make use of some tasty, cheap and seasonal ingredients (tomatoes and cucumber!) or herbs from your garden before summer is officially gone. Yes, this salad can really put a spring in your step courtesy of its wonderful, healthful and fresh flavours; mint, parsley and lemon are delicious and they can really transform a dish!

For those that are unfamiliar with this recipe, Tabbouleh is a ME dish that offers big flavours, and beautiful colours that are all really satisfying to the last bite! It can be served with flatbreads, but we thought about taking that idea one step further and created this Tabbouleh-Fattoush fusion salad (with crumbled ‘feta’ aka marinated, silken tofu)!

Fattoush is another ME classic where flatbreads (that have become stale) are then seasoned, toasted or fried to create croutons. These delicious morsels of bread are then combined in a chunky, vegetable-based salad; mint, parsley and sumac (a tart and citrusy spice that comes from a flower) are typical flavours that give this salad a fresh and tangy taste.

So why the pearl barley?? We prefer larger grains in our salads, but unfortunately giant couscous (at least where we live) can be quite pricey in comparison to other grains. Luckily, pearl barley makes a tasty and cheap substitution… it just takes a little longer to cook (but we assure you it’s completely worth the wait)!

We kept our salad veggies slightly chunky and varied; radish is another great, seasonal vegetable that works well in this salad. We also added crushed sumac berries (aka ground sumac) to not only to season the croutons, but the salad and tofu. If you are not keen on pearl barley, you could use more traditional Tabbouleh grains such as Israeli couscous or bulgur wheat, or even experiment with orzo. If you need a gluten free option, be inventive! Try using cooked quinoa, millet, brown basmati or wild rice, or a GF couscous (if you don’t mind the taste of maize).

Please adjust the flavourings, grains and/or vegetables to your own personal taste and we hope that you enjoy this healthy salad as much as we did! 😀

Quick Foodie Facts & Tips:

  • Per serving, this salad provides you with approx. 3 servings of fruits/vegetables towards your 5-A-Day!
  • Pearl barley is naturally low in fat and sugar and is a great source of many nutrients including: protein, fibre, Vitamin B3, iron, zinc (just to name a few) among other vitamins and minerals.

 

Ingredients

NB: If using more than two pitta breads, increase the oil mixture accordingly. Also, if you’re using fresh lemon juice, use the juice from approx. three small lemons or two large ones.

Need an easy-print recipe?Print here. 🙂

 

Directions
  • Prepare the ‘crumbled feta’. Open, drain and place the tofu into a casserole (or large) dish. Sprinkle over 2g onion powder, 2g dried oregano and 1/2 tsp crushed sumac berries. Pour over 2 tbsp garlic-infused and 2 tbsp extra virgin olive oil and 3 tbsp lemon juice. Season to taste with a little salt and a few grinds of black pepper. Leave it to marinade for about 40-45 mins (if possible). Tip: Prepare this the day before; the longer you allow for marinating, the better the ‘crumbled feta’ (aka tofu!) will taste.
  • In the meantime, cook the pearl barley according to the packet instructions. Drain. Rinse with tepid water (if necessary). Allow to cool. NB: Ours took about 30-35 mins to cook. We rinsed ours as it was a bit ‘starchy’ post-cooking.
  • Meanwhile, prepare the salad veggies. Wash and remove the mint and parsley leaves from its stem; coarsely chop them. Wash, trim the ends and roughly dice the cucumber. Wash, trim the ends and chop the spring onion into slices. Remove the stem, wash and then dice the tomatoes. Wash, trim the tops and finely slice the radishes Tip: a cheese grater works great for this!

 

 

Prepare The Croutons (The Fattoush!)

NB: Use 1/2 to 1 pitta bread/person. We recommend heating the bread in ‘larger pieces’; smaller pieces burn faster and you’ll have  an unnecessary amount to turn over!

  1. Heat the grill to a medium-high setting.

2. Place 1 tbsp of extra virgin olive oil, 1 tsp of crushed sumac berries and a pinch of salt into a small dish. Mix with a fork to thoroughly combine.

3. Slice the pitta bread into halves. Lightly coat both sides with the oil mixture using a pastry brush or your fingers. Place under the hot grill for 2 mins, turn and heat for a further 2-3 mins or until lightly toasted. Remove.

4. Separate the pitta bread. Coat the inside of the bread with the remaining oil mixture. Place back under the grill for a further 1-2 mins or until lightly browned and slightly crispy. Remove. Allow to cool slightly.

5. Break into smaller pieces (if desired).

 

Assemble The Salad!

Note: (Step 1): Oops! We got one step ahead of ourselves and put it into this bowl instead of our tupperware for future lunches!

  1. Once cool, place the pearl barley into a large bowl or (resealable plastic container) with the mint and parsley. Stir with a fork to combine and ‘fluff’ the grains.

2. Add the cucumber, spring onion, tomatoes, radish, 2 tbsp garlic-infused  and 2- 2½ tbsp extra virgin olive oil, 3-4 tbsp lemon juice and ½-1 tsp crushed sumac berries. Season it to taste with a little salt and a few grinds of black pepper.

3. Stir with a fork to thoroughly combine. Taste and season as necessary.

4. Gently chop the tofu into rough pieces (as small or as large as desired) to form your ‘crumbled feta’.

5. If you are not serving this straight away, remove the tofu with a slotted spoon and transfer it into a separate resealable container with a little of its marinating liquid (if preferred).

 

Place the salad onto a serving place. Top with the ‘crumbled feta’ and croutons.

This shows one serving. We also added some crushed pistachios and sliced black olives! 🙂

Enjoy!

 

Refrigerate any leftovers in a resealable container; the salad is best consumed within 3 days. NB: The tofu is best consumed within 4-5 days. 

Recipe updated: 23/02/16

Deconstructed Vegan Sushi Bowl

Healthy Recipes

Serves: 1
Prep, Cooking & Assembly: 45 mins

Notes:

For some, sushi is not a word that is associated with the word ‘vegan’ or a ‘plant-based diet’… so this bowl might require a bit of imagination (well, at least not where taste is concerned)! Typically, sushi contains raw fish (occasionally meat) or various other types of seafood with cooked vinegared rice, nori, wasabi, vegetables…and a lot of salt!

This bowl encompasses all of the lovely flavours that ‘typical’ sushi possesses (without the seaweed and raw fish of course) and less salt (which is a big tick in our books!). 🙂 We used some brown long grain rice instead of sushi rice (nutritionally speaking it provides longer term energy and greater satiety). However, you could also use: wholemeal rice, wild rice or some millet or cauliflower rice! For a more authentic taste, you can break a nori sheet into your bowl or serve it under all of the ingredients (just be mindful of the overall salt content!).

Sushi has always been seen as a trendy meal…but who says you can’t recreate some of it’s magic at home?! This salad is a quick and tasty option (that anyone can prepare!), especially when you do not feel like paying for sushi (because even vegan sushi can carry a hefty price tag!) and/or you simply do not have the time or resources to make it yourself…

…The times that we have prepared sushi I can count on one hand! Don’t get me wrong, it’s delicious… but who has the time to make it during the week?!…Because let’s be honest, having the time and ‘timing’ means everything when it comes to making sushi! So if you’re not a sushi master or would prefer a simpler option, check out our recipe!

 

Ingredients:

NB: We had some leftover squash, so it required minimal effort to add it! Try using any leftover veggies & reduce your food wastage too!

 

 

Directions:

1. Prepare the tofu. Drain and press for 15-20 mins to remove any excess water. Bake in a preheated oven of (200°C) for 20-30 mins. Check here for more detailed instructions!

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

3. Prepare the dressing.

4. Wash, trim the ends and peel the carrot; use a vegetable peeler to create carrot ‘ribbons’.

5. Wash, remove the stems and finely slice the radish.

6. Wash, trim the ends and chop the cucumber into thin sticks.

7. Peel, remove the stone and thinly slice the avocado.

8. Wash, remove the stem, de-seed and then chop the bell pepper into strips.

9. Wash, dry and thinly slice the mushrooms.

10. Gently fry the bell pepper and mushrooms in a griddle pan. Alternatively, lightly spray the vegetables with some low-fat cooking oil and place them under a preheated grill for 5-10 mins or eat the vegetables raw.

11. Place the spinach into strainer. Gently wilt it by pouring some (just off the boil) water over it. Gently press out any remaining water and leave it to drain.

12. Pour the dressing through a strainer into another measuring jug or small dish. Reserve the liquid and the vegetables.

13. Assemble the salad. Start by placing the rice into the middle of the bowl. Spread or add some wasabi paste on top of the rice. Place the mushrooms over the wasabi. Place the tofu, spinach, radish, seeds, avocado, squash (if using), bell pepper, cucumber, carrot and the reserved vegetables from the dressing around the rice. Pour the dressing over the salad. Garnish the carrot with some nigella or sesame seeds and the spinach with some red chilli flakes and sesame seeds (if desired!).

NB: If you are short of time, just throw everything in and enjoy!

 

 

Enjoy (…possibly with a small mug of green tea)! 🙂

 

 

If preferred…

  • Try adding or swapping some of the ingredients for: a nori sheet, mooli, pickled ginger, sushi rice, bean sprouts, frozen soya beans or fresh edamame beans, mango slices, oyster or enoki mushrooms, fresh or pickled red cabbage or some bok choi.

Oriental Salad Bowl

Exercise, Healthy Recipes

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

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

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

 

Ingredients:

 

Directions:

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

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

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

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

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

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

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

8. Meanwhile, drain the cabbage.

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

10. Serve.

 

 

 Enjoy!

 

 

If preferred…

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

Mexican Tortilla Salad Bowls W/ Homemade Salsa

Healthy Recipes

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

Notes:

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

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

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

 

 

Ingredients:

 

 

Directions:

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

 

 

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

 

 

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

 

 

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

 

 

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

 

 

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

Taste and season it as necessary. 🙂

 

 

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

 

 

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

 

 

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

 

 

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

Can you see the bubbles in the centre?

For reference, this was the base!

 

 

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

 

 

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

 

 

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

 

 

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

 

 

some iceberg lettuce…

 

 

sweet corn and black beans …

 

 

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

 

 

Enjoy!

 

 

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

Lentil Wrap (A Quick & Nutritious Lunch)

Healthy Recipes

Serves: 1
Preparation:10 minutes
Cooking time: 20-30 minutes
Assembly: 5 minutes

Notes:

Being vegan doesn’t imply that you have to rely on faux meat and cheese, nor does it necessarily mean that you have to recreate the wheel when it comes to making food…or in this case, wraps! I completely understand though, sometimes we will have ‘cravings’, but when we can we should strive to prepare healthy, nutritious and authentic dishes. We should take enjoyment in what nature has to offer us- like pulses and legumes…and on that note, we decided to make a lentil wrap!

We took it upon ourselves and completed some meal prep; one batch of lentils and bean and red pepper dip prepared! Check out our recipe for the dip. It took a little bit of time… but it just means that our meal prep for the following days drops from thirty minutes to approximately ten …brilliant!

NB: Wraps can be quick and nutritious, although some do contains higher levels of salt and/ or fats…so make sure to always read the label! We also recommend choosing a wholemeal, wholegrain or seeded variety. 🙂

 

Ingredients:

++++++++++++++++++++50g            Cooked brown or green lentils
++++++++++++++++++++                   Fresh salad veggies
+++++++++++++++++++++1                Stick of celery
+++++++++++++++++++++4               Black/pitted olives
++++++++++++++++++++124g            Butterbean and red pepper dip/spread
++++++++++++++++++++  1                Standard seeded, multigrain or GF tortilla wrap

 

 

Directions:

Rinse and prepare the lentils according to the packet instructions. Drain. Rinse under cool water. Allow to drain. Lightly season (if desired).

NB: Ours took approx. 25 minutes to cook. We used approx. 150g of dried, brown lentils (to use for approx 3 lunches/person); approx. 2tbsp.(50g)/person/wrap.

 

 

 

Wash, dry and prepare all of your intended ‘wrap’ veggies!

 

 

Wash, trim the ends and slice the celery into sticks. Drain and wash the olives.

 

 

Measure and place the dip into a small dish/bowl.

You don’t have to jazz yours up with nuts!

 

 

Warm your wrap in the microwave according to the packet instructions.

 

 

Prepare the wrap

Spoon a couple of spoonfuls of the dip (from your dish) down the middle of the wrap. Spoon and spread the lentils over the dip with a spoon.

 

 

Place your smaller salad veggies over the lentils….

 

 

…followed by any lettuce or leaves you’re using.

 

 

~Fold or roll up your wrap!~

 

 

Lunch is served! Place your wrap onto a serving plate or board. Serve with the remaining dip and vegetables. NB: We separated the celery, olives and any leftover veggies from the wrap (to avoid making our wrap soggy from any remaining veggie water!).

Our lunch came to approx. 340Kcal (*Not counting the salad veggies: the lettuce, rocket, coriander, carrot, tomato & cucumber- but that’s negligible anyways, so don’t get hung up on that!). 🙂

 

 Enjoy!

 

Mini Chickpea & Kidney Bean Burgers [Vegan & Gluten Free]

Healthy Recipes

Serves: 5-6
Prep & Cooking time: 45-50 mins
Type: Main Meal, Snack
Tools: Baking tray, parchment paper, colander, grater, chopping board, sharp knife, food processor, silicone spatula, mixing bowl, cooling rack

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

This recipe is great for those who do not want to spend a lot of time in the kitchen or don’t fancy using a million ingredients but still want a nutritious meal. Yes, these mini plant-based burgers are baked (and not fried!), have a great flavour, go perfectly with a plate full of vegetables or with a tasty dip and can be adapted to your own personal preferences!

Happy cooking everyone! 🙂

 

Ingredients

++++++++++++++++400g   Tin Chickpeas (or about 200g dried/cooked)
++++++++++++++++400g   Tin Red Kidney Beans (or about 200g dried/cooked)
++++++++++++++++130g    Carrot
++++++++++++++++100g    White (or red) Onion
++++++++++++++++6g        Garlic Clove (one fat one!)
++++++++++++++++25g      Fresh Coriander
++++++++++++++++50g     Sunflower (or pumpkin) Seeds
++++++++++++++++20g     Tahini Paste (or use ‘2 flax eggs’)
++++++++++++++++10g      Vegetable Stock Powder (low-salt/DF/GF)
++++++++++++++++1g         Ground Coriander
++++++++++++++++1g         Cumin Seeds
++++++++++++++++            Salt & Ground Black Pepper

Need an easy-print recipe? Print here . 🙂

 

Nutritional Info

 

Directions

1. Heat the oven to 220°C/430°F. Line a large baking tray with a sheet of parchment paper.

2. Meanwhile, drain and rinse the chickpeas and kidney beans (unless you are using fresh!). Wash, trim the ends, peel and then finely grate the carrot. Peel and finely grate the onion and garlic. Wash, dry and roughly chop the coriander (if preferred, discard some of the larger stems).

3. Place all of the ingredients into a food processor. Season it with some salt and pepper to taste. Blend for 10-15 seconds, until the mixture is fairly coarse. Tip: Alternatively, place the ingredients into a large mixing bowl and blitz them with a hand-held blender. Push the mixture down with a silicone spatula. Blend for a further 10-20 seconds or until a coarse mixture is achieved.

4. Carefully remove the blade from the processor. Transfer the mixture into a large mixing bowl.

5. Using dampened hands, shape the mixture into about twenty golf-ball sized balls. Tip: Have a shallow bowl of water nearby to dampen your hands as necessary. Place the balls onto the baking tray. Flatten slightly with the back of a wet spoon or a spatula into ‘patties/burgers’.

6. Place the tray onto the middle oven shelf. Bake for 15-18 mins or until lightly coloured. Tip: The final consistency will be similar to a ‘baked falafel’. Remove from the oven. Allow to rest for 5 mins on the tray before removing. Remove and transfer onto a cooling rack. Allow to cool for as long as possible before serving. Tip: They continue to ‘set’ as they cool. 

 Serve as desired; as a burger or ‘open’ sandwich, in a salad or as a snack with some a small portion of low-fat houmous.

Tip: Refrigerate any leftovers in an air tight and resealable container; consume within 3-5 days.©

‘Open’ or closed’burger style… Stuffed into a multi-grain pita or wrap… In a garden salad… with roasted squash…2-3 with some houmous and  crunchy crudités is always tasty too!

 

 

If preferred…

  • Use a dried variety of fresh legumes instead (soak and cook before use).
  • Experiment with different vegetables; maybe some courgette, sweet corn, bell pepper!
  • Try flavouring them with your favourite blend of herbs and spices.
  • Serve with home-made (low-fat) sweet potato wedges or chips.
  • Serve dressed with: unsweetened soya yoghurt (with added dried mint), a squeeze of lemon juice, low-fat houmous, a tahini dressing or perhaps a home-made vinaigrette dressing.

 

Recipe adapted from: G. McKeith