Meatless Monday: Lentil & Peach Salad w/ A Tarragon Dressing [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 4
Prep:15-20 mins
Cooking: 20-30 mins
Type: Main Meal
Tools: Sieve, large non-stick pot w/lid, chopping board, sharp knife, resealable jar, small frying pan, pastry brush, grill tray, kitchen foil, mixing bowl

Hello everyone! Although this year’s Easter weekend has been a bit of a wash-out (particularly this morning!), we hope that you’ve all found some time to unwind, maybe go for a relaxing walk and enjoy some good food with family and friends. ūüôā

The recipe that we are sharing with you today is a¬†delicious¬†salad we created¬†weeks ago…when the weather felt more ‘spring like’ and everyone was still¬†optimistic¬†about a sunny Easter! However, we think that you’ll be happy to hear that this salad requires minimal prep (and cooking), of which the majority¬†could be organised the night before, particularly¬†if you plan on having this salad for lunch.¬†

We love adding fruit to salad, not only is it¬†a great way to add some fibre, vitamins and minerals into your diet, such as¬†vitamin C, potassium and potentially¬†folate, but it’s the perfect solution for¬†satisfying¬†your sweet tooth in the evening. We’ve tried adding oranges, pineapple, mango, apples and even pears, but never peaches. So as you can probably gather, we’ve never¬†grilled peaches before either. So when thinking about some new, exciting and delicious salad¬†possibilities, this idea came to mind. The experience¬†was not life changing, but we definitely feel like we have been missing out! Delicate and juicy peaches become creamy and tender (almost dessert like). A sure fire way to transform your salad and enjoy one of the many plants nature has to offer. We threw in a few juicy blueberries and dried cranberries for another pop of colour, but the peaches (and dressing!) were¬†definitely¬†the stars of the show. The delicate and peppery rocket works beautifully with the sweet and slightly tangy/’aniseed-y’¬†tarragon dressing and the toasted walnuts provide¬†a delicious crunch. The inspiration for the dressing came from a well-known chef, which we adapted with much love and care into a format we can use happily throughout the summer months to come.¬†

 

 

The result: a salad full of bold flavours, great textures and the¬†privilege¬†to feel smug; eating2health has never been so easy (or tasty)!¬†With¬†hearty and nutritious lentils, plump and grilled peaches, toasted and¬†crunchy¬†walnuts, wild and peppery rocket and a sweet¬†and vibrant tarragon dressing… it’s just a sensory overload waiting to happen!

Happy cooking everyone! ūüėÄ

 

If you are looking for some additional salad inspiration, please make sure to check out some of our other ideas from our recipe index!

 

Fancy this recipe?! Just contact us¬†us for an easy-print PDF! ūüôā

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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: ‚ȧ5 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. ūüôā

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!¬†ūüôā

 

Ingredients

Smoky BBQ Tofu Croutons
Avocado Cream

Quinoa Salad Bowl

1¬ľ 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
¬Ĺ tsp ¬† ¬† ¬† ¬† ¬†Ground cumin
¬Ĺ-1 tbsp ¬† ¬†Fruit sweetener
++++++++   (or maple syrup

Need an easy print recipe? Print here. ūüôā

 

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 1¬ľ 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¬†¬Ĺ 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‚Äôt 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¬†¬Ĺ 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,¬†¬Ĺ tsp ground cumin and¬†¬Ĺ-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¬†¬ľ tsp lime zest and ¬ľ 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.

 

A Simple & Delicious Salad Bowl: Roasted Vegetables & Grains [Vegan]

Healthy Recipes

Serves: 2
Prep: 15-20 mins (*Variable)
Cooking: 40-50mins
Assembly:¬†‚ȧ5 mins
Type: Main Meal
Tools: Sieve, roasting tin, kitchen foil, non-stick pot w/lid, chopping board, sharp knife, veggie peeler, colander, mixing bowl

Notes:

Here’s a quick and delicious Friday filler! We promise we have a lot more involved and tasty¬†goodies lined up for you next week!

Salads,¬†salad bowls, or even ones known as ‘Budda or Goddess Bowls’ are wonderful and you don’t have to be a veggie (or on a ‘diet’!) to enjoy them either! Maybe it’s because they have evolved beyond a few pieces¬†of iceberg lettuce and some other¬†token salad veggies; yes exactly, because you can adapt them into any delicious shape or form!

Enjoyed in any season, they can have style, great nutritional substance and a good degree of¬†satiety! They’re an example of another meal¬†that can easily be adjusted to¬†suit your own diet, budget, cooking skills or time and/or taste¬†preferences! We think that they are indeed super (but not a ‘superfood’!), but we’ve previously shared our thoughts on this matter. A salad, simple or not, is what you make of it. Although they¬†might not always look sexy, substance should always win over beauty; with the right planning, they can be nutritionally complete (even without expensive foodie ingredients) and enjoyed every day, well only if¬†you like (but we can never have too many greens)!¬†

This recipe is quite similar to one that we produced last year …

A Quick & Frugal Pasta Bowl

…but on this occasion we have excluded the pasta and kidney beans¬†and used some hearty grains (pearl barley!) and a different variety of vegetables, including kale! After seeing that two of our local supermarkets were selling¬†massive bags of shredded kale, it could only mean one thing- it’s still in season, but not for much longer! So we should all take advantage of this tasty vegetable.¬†All hail the kale! ūüôā

So feel free to ‘mass produce’ this salad, adapt its¬†seasonality, flavour combinations, what’s left in your cupboards (you know those odd bits of mixed grains knocking about!) and/or to suit your purse strings!¬†Really, feel free to adapt it as you see fit.

 

If you think this recipe could do with an upgrade, here are some additional adaptations (well don’t try¬†them all¬†at once!) that could also work quite well:

  • A few pan toasted cashews, almonds or pine nuts or natural pumpkin seeds.
  • Depending on your flavour combinations (or¬†budget), some (pitted) kalamata olives would¬†be ace!
  • Some cooked beans! We’d recommend: soya, black, butter or broad beans.¬†

 

Ingredients

++++++130-140g         Dried pearl barley (or your favourite grain!), cooked
++++++500-600g      Vegetables (butternut squash, red, green + yellow bell peppers)
++++++150-200g        Kale
++++++                         Rapeseed oil (or low-fat cooking oil spray)
++++++                         Salt and Ground black pepper
++++++2                       Spring Onions
++++++                         Fresh herbs (variable; we used flat leaf parsley)

 

Directions

1. Place the pearl parley into a large sieve. Rinse it under some running cold water. Transfer it into a non-stick pot. Fill the pot with cold water (about 3/4 full). Cover with a lid. Bring to a boil. Remove the lid and allow it to boil for 10 mins. Reduce the heat and simmer for about 25-30 mins or until tender. Drain it in the sieve. Allow to cool slightly.

2.¬†In the meantime, heat the oven to 200¬ļC/400¬ļF. If required, line a roasting tin with some kitchen foil.

3.¬†Prepare the vegetables. Peel the skin, trim the top and then remove the seeds from the squash with a sharp knife or spoon; chop it into ¬Ĺ-1″ cubes. Wash, remove the stem and core and then chop the bell peppers into 1cm pieces. Transfer the vegetables into the roasting tin. Drizzle over a little rapeseed oil (or spray them with some low-fat cooking oil). Season it with a little salt and a few grinds of black pepper. Toss to coat. Place the tin onto the middle oven shelf. Roast for about 35-40 mins or until the vegetables or lightly browned and tender; toss and stir halfway through cooking. Remove.

4. In the meantime. Wash the kale. If applicable slice (or shred) the kale into strips. Place the kale into a steamer pot with some water. Bring to a boil. Cook and simmer for 7-10 mins or until tender. Drain in a colander.

5. If applicable prepare your preferred dressing or dip. Wash, trim the ends and finely chop the spring onion. Wash, dry and then chop some herbs.

6. Place the cooked barley, roasted vegetables, kale, spring onion and herbs (if using) into a large mixing bowl. If applicable pour over your dressing or just season with a little salt, black pepper and fresh herbs to taste. Toss together and serve in a large serving bowl. Garnish with some toasted nuts, a dip or houmous (if using), or anything else that takes your fancy!

Enjoy!

Tip: Refrigerate any leftovers in an air-tight and resealable container; consume within 3-4 days. 

 

Delicious vegetables and hearty carbohydrates- the frameworks to any great salad! ūüėÄ

 

How do you like to enjoy your salads? ūüôā

Chickpeas and Amla Usli/Salad

Healthy Recipes

What a simple, nutritious and delicious looking chickpea salad! It‚Äôs packed with so many great flavours and ‚ÄėIndian gooseberries‚Äô; an ingredient we are not familiar with and are keen to explore! Thanks for sharing this great recipe Chitra; we can‚Äôt wait to try it! ÔĀä

Chitra's Healthy Kitchen

Chickpeas UsliAbout:

If your chickpeas is cooked and ready ‚Äď This is an easy, quick salad¬† that you can throw together in about ten minutes. It‚Äôs 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

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Curried Chickpeas & Sweet Potato Dinner Bowl

Healthy Recipes

Serves: 1
Prep & Cooking Time: 30-50* minutes (*Dependant upon cooking methods used!)

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

Who doesn’t love a great (healthy!) salad bowl- especially one that contains chickpeas and a fantastic curry flavour?! Well here’s a¬†lovely, simple¬†and¬†versatile recipe that provides just that; chickpeas…check, enticing¬†curry flavours…check, fantastic colours and a lovely crunch factor…of course! ūüėÄ

We used some leftover roasted sweet¬†potato, but feel free to use any of your favourite seasonal salad¬†vegetables, or any leftover roasted or steamed vegetables you might have knocking around! It’s worth noting¬†that when you use curry paste straight from the jar, it tastes realllly spicy!…So adjust the¬†quantity¬†to your own¬†preferences!

We have no doubt that this light and delicious curried-salad option is perfect for those summer days ahead! #getreadyfortheheatwaveUK #stayhydrated #SPF50 #alwayswearsunglasses

 

Ingredients:

+++++++++++++++++++++++++70g     Sweet potato
+++++++++++++++++++++++++40g     Kale
+++++++++++++++++++++++++150g   Cooked chickpeas
+++++++++++++++++++++++++80g     Green bell pepper
+++++++++++++++++++++++++30g     Red onion
+++++++++++++++++++++++++60g     Salad tomato
+++++++++++++++++++++++++16g      Radishes
+++++++++++++++++++++++++1/2       Lemon
+++++++++++++++++++++++++3g        Extra virgin olive oil
+++++++++++++++++++++++++3g        Curry paste (we used masala!)
+++++++++++++++++++++++++3g        Pumpkin seeds (unsalted)
+++++++++++++++++++++++++             Salt and Ground black pepper

 

Directions:

1. Heat the oven to 200C/400F. Wash and scrub the potato. Pierce the flesh several times with a fork. Place it onto a baking tray. Spray it with low-fat cooking oil. Bake in the oven for 30-40mins or until tender. Remove. Allow it to cool slightly and then chop it into bite-sized pieces.

Tip: If you are lacking time (or can’t stand the heat in the kitchen!), you could dice the potato (into bite-sized cubes) and place it on a baking tray¬†under a heated grill for about 15-20mins, OR¬†wrap the potato in a piece of kitchen paper and cook it in the microwave for 4-5mins (or until tender).

2. Wash and then place the kale into a streamer pot. Bring to a boil. Simmer and steam for about 5mins or until tender. Drain.

3. In the meantime, open, drain and rinse the chickpeas (if applicable). We used some of our prepared slow cooker ones!

4. Wash, remove the stem, de-seed and then chop the bell pepper into cubes.

5. Peel and finely slice the onion (dice if preferred!).

6. Wash, remove the stem and dice the tomato.

7. Wash, remove the stalk and then thinly slice the radish.

8. Wash the lemon; grate some zest, slice in half and then juice half of it.

9. Place the chickpeas into a small bowl. Pour over the lemon juice and oil. Add the curry paste. Mix to thoroughly coat.

10. Place the potato, kale, bell pepper, onion, tomato, radish and lemon zest into a large serving bowl. Throw in the chickpeas and scatter over the seeds.

 

 

Toss the salad together. Taste and season as necessary.

 

Enjoy!

 

 

Here’s another version that we’ve previously made!

Curried chickpeas, garlicky kale and broccoli with some fresh salad veggies. ūüôā

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. ūüôā¬†

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! ūüôā¬†

 

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

Mexican Salad Bowl

Healthy Recipes

Serves: 1
Prep & Cooking Time: 45 minutes + 12 hours to soak the dried beans (if applicable!)

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

Here’s a salad we made two months ago! Nothing really says you desire sunnier weather and a warmer climate more than preparing a colourful salad bowl named after a hot country! Luckily at the moment the SE of England has been blessed with plenty of sunshine and blue skies…let’s hope it lasts!

Let’s sum this recipe up in three words: simple, vibrant and delicious! Give our recipe a go or use it as a guide to create your perfect (wish it were summer!) salad! Keep it vegan or add some grated low-fat cheese! ūüôā

 

Ingredients:

+++++++++++++++++++++++++150g   Cooked black turtle beans
+++++++++++++++++++++++++150g   Cooked brown long-grain rice
+++++++++++++++++++++++++30g      Frozen sweet corn kernels
+++++++++++++++++++++++++40g      Kale
+++++++++++++++++++++++++40g      Carrot
+++++++++++++++++++++++++30g      Iceberg lettuce
+++++++++++++++++++++++++1/2       Fresh red chilli
+++++++++++++++++++++++++1           Radish
+++++++++++++++++++++++++40g      Cherry tomatoes
+++++++++++++++++++++++++1/4       Avocado
+++++++++++++++++++++++++4           Jalapeno slices (in brine or fresh)
+++++++++++++++++++++++++5           Black olives (in brine)
+++++++++++++++++++++++++6           Almonds
+++++++++++++++++++++++++              Wedge of lime

 

Directions:

1. Cook your pre-soaked beans (approx. 75g dried) according to the packet instructions (if applicable). Otherwise open, drain and rinse a tinned variety (heat if desired).

2. Cook the rice according to the packet instructions. NB: Approx 75g (dried).

3. Wash the kale. Place the kale and sweetcorn into a steamer pot with some cold water. Bring to the boil. Reduce to a simmer. Steam for 3-5 minutes or until tender. Drain.

4. Meanwhile, wash, peel, trim the ends and then grate the carrot.

5. Wash, dry and shred the lettuce.

6. Wash, remove the stem, de-seed (if preferred) and chop the chilli into thin slices.

7. Wash and remove the stem from both the radish and tomatoes; slice the radish.

8. Peel, remove the stone and slice the avocado.

9.¬†Drain the¬†jalape√Īo’s and olives (rinse if preferred).

10.¬†Assemble the salad in any which way you please…or try our method! Place the lettuce into the centre of a large serving bowl. Layer the avocado over the lettuce. Place the kale, jalape√Īo’s, beans, carrot, tomatoes, corn, radish, olives, rice and nuts¬†around the lettuce/avocado. Garnish the rice with the chilli. Lightly season the salad (if desired) or just dress it with a squeeze of lime juice!

11. Serve.

 

 

 

 

Enjoy!

 

 

If preferred…

  • Fancy something a little fruitier?! Consider¬†adding some whole fruit or a fruit-based salsa; try mango, papaya, guava, prickly pear, pomegranate, or mamey!
  • Omit the rice and add a few more beans, vegetables and salsa instead! Use your ‘altered salad bowl recipe’ as a sharing platter for flat breads or a few plain tortilla chips (just make sure to eat them mindfully!)…or try stuffing it into some wholemeal tortilla wraps!
  • Swap¬†the avocado for some homemade guacamole.

A Quick & Frugal Pasta Bowl [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep & Cooking Time: 60-75 mins
Type: Main Meal
Tools: Chopping board, sharp knife, veggie peeler, roasting tin, silicone mat (or kitchen foil), large pot w/lid, colander, large mixing bowl and/or resealable container

Notes: 

Our pasta bowl was hearty and delicious…and if you fancy a healthy, frugal and quick lunch then you’re in the right place!¬†Just throw together some tender veggies, hearty pasta and your favourite dressing!

The great thing about pasta salads (apart from their speedy preparation!) is that you can use whatever you have available (or fancy) and produce enough to last for several lunches!¬†Yup, a couple days off cooking sounds pretty perfect to us!¬†ūüėÄ

As we had previously meal planned to eat this lunch over a 3-4 day period. We preferred to use predominately cooked/roasted vegetables; the taste and integrity is preserved a little better, as opposed to using fresh ones. However, it was also still pretty cold outside, so the thought of eating lettuce for four days was not very appealing!  

We prepared a fresh mustard vinaigrette dressing, but feel free to use some fresh herbs, spices, a dip, tahini sauce or even just a splash of olive oil instead!

 

 

Ingredients

++++++++++++++++1.6kg       Vegetables (for roasting!)
++++++++++++++++                Low-fat cooking oil spray
++++++++++++++++                Salt & ground black pepper
++++++++++++++++120g        Frozen green beans
++++++++++++++++5g            Fresh flat leaf parsley
++++++++++++++++1               Tin kidney beans (unsalted; 240g drained weight)
++++++++++++++++180g        Cherry tomatoes
++++++++++++++++1               Lemon (zest & juice)
++++++++++++++++80g         Black olives (pitted)
++++++++++++++++75g          Wholemeal pasta/person; (GF if required)
++++++++++++++++15g           Wild rocket/ person

Need an easy-print recipe? Print here. ūüôā

 

Directions

1.¬†Heat the oven to 200¬įC/400¬įF. Line a roasting¬†tin¬†with a¬†silicone mat or some parchment paper.

2. In the meantime, prepare your preferred vegetables for roasting. NB: We roasted some butternut squash, courgette, bell peppers and carrot. Tip: Oops! We would have roasted some red onion too, but it had rolled behind our jar of olives! Place the vegetables into the roasting tin. Spray with some low-fat cooking oil. Season to taste with a little salt and a few grinds of black pepper. Toss to coat. Place the tray onto the middle oven shelf. Toast for 30-45 mins or until tender and slightly browned. Remove. Allow to cool slightly.

3. In the meantime, prepare your dressing (if desired).Tip: We made a mustard vinaigrette dressing out of some: olive oil, white wine vinegar, Dijon mustard, garlic powder, lemon juice (from one lemon) and a drop of agave syrup (all to taste).

Prepare any other fresh or frozen ingredients you plan on using, e.g. some frozen green beans! NB: We steamed and cooked some green beans, washed and chopped some flat leaf parsley, drained and rinsed some kidney beans (not chickpeas), washed and quartered some cherry tomatoes, washed the lemon; grated some zest and then juiced it, peeled and diced a red onion, and drained, washed and then sliced some olives.

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

5. Assemble the salad. Place the fresh (or relatively fresh!) ingredients into a large mixing bowl or resealable container (as applicable). Add the roasted vegetables and the pasta. Pour over the dressing. Toss together. Taste ans season the salad as necessary.

6. Serve. Place some rocket into the bottom of a serving bowl. Spoon over the salad. Garnish with nuts or herbs (if desired).

Enjoy!

Tip: Refrigerate any leftovers in a resealable container; reheat and then freshen with more dressing (if desired) and consume within 3-4 days.

NB: We garnished our salad with some pumpkin seeds, pine nuts and dried chives!