Spiced Red Lentil and Coconut Soup

Energy: 1109kj
Protein: 13.6g
Fat: 6.8g (1g saturated)
Cholesterol: 0mg
Calcium: 96mg
Fibre: 4.1g
Sodium: 134mg

Spiced Red Lentil and Coconut Soup

Ingredients:

30ml/2 Tbsp sunflower or peanut oil
2 red onions, finely chopped
1 birds' eye chilli, seeded and finely sliced
2 garlic cloves, chopped
2.5cm/1 inch piece of fresh lemongrass, outer layers remoced and inside finely sliced
200g red lentils, rinsed
1 tsp ground coriander
1 tsp paprika
400ml coconut milk
900ml water
juice of 1 lime
3 spring onions, chopped
20g fresh coriander, finely chopped
salt and ground black pepper

Method:

1. Heat the oil in a large pan and add the onions, chilli, garlic and lemongrass. Cook for 5 minutes or until the onions have softened but not browned, stirring occasionally.

2. Add the lentils and spices. Pour in the coconut milk and water, and stir until well mixed. Bring to the boil, stir, then reduce the heat and simmer for 40-45 minutes or until the lentils are soft and mushy.

3. Pour in the lime juice and add the spring 0nions and fresh coriander, reserving a lettle of each for the garnish. Season, then ladle into bowls. Garnish with the reserved spring onions and coriander.

Source: Hill, S. (2007). The Beans & Pulses Cookbook, Southwater: London, p. 36

Serves: 4

Rating: 4.5

Spicy Pumpkin and Lentil Tagine

This recipe comes from the collection from Australia's National Vegetarian Week campaign.

National Vegetarian Week aims to encourage people to pledge to "try veg" for the week and see the benefits that eating a meat-free diet brings.

This dish takes around 15 minutes to prepare, and about 40 minutes to cook, but is worth it.

Spicy Pumpkin and Lentil Tagine

Ingredients:


1 tbsp sunflower oil
1 brown onion, finely chopped
3 garlic cloves, crushed
1 tsp ground cumin
1 tsp ground sumac
1 tsp ground coriander
¼ tsp ground chilli (optional)
420g can low salt diced tomatoes
1 tbsp tomato paste
½ tsp sugar
¼ cup flat leaf parsley, chopped
¼ cup coriander leaves, chopped
400g can brown lentils (drained and rinsed)
600g butternut pumpkin, seeded and chopped into 2cm pieces

Method:


1. Heat oil in a large saucepan, add the onion and cook over low heat until softened. Add the garlic, cook for a few seconds, then stir in the ground spices. Cook for 30 seconds, add the tomatoes, tomato paste, sugar, half the parsley and coriander.

2. Add the lentils and chopped pumpkin, stir well, then cover and simmer for 15-20 minutes or until the pumpkin is tender.

3. Sprinkle with remaining parsley and coriander to serve.

4. Serve with couscous with currants and almonds.

Per serve: 775kJ (185cal); Protein 5g; Total Fat 11g; Saturated Fat 1g; Carbohydrate 14g; Total Sugars 9g; Sodium 170mg; Potassium 750mg; Calcium 60mg; Iron 2.1mg; Fibre 4g.

Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Spicy-Pumpkin-and-Lentil-Tagine.aspx


Serves: 4-6.
Rating:

Vegetable tagine with apricots

This dish is low-fat, low-GI, and diabetic-friendly, and is easily made into a vegan recipe by omitting (or substituting) the yoghurt. The fruit adds a great sweet answer to the spices.

Vegetable tagine with apricots

Ingredients:

2 tsp olive oil
1 brown onion, halved, cut into wedges
2 carrots, peeled, coarsely chopped
2 garlic cloves, crushed
2 tsp finely grated fresh ginger
2 tsp cumin seeds
2 tsp ground paprika
1 x 7cm cinnamon stick
Large pinch of saffron threads
375ml (1 1/2 cups) vegetable stock
650g butternut pumpkin, deseeded, peeled, coarsely chopped
250g green beans, topped, cut into 6cm lengths
100g dried Turkish apricots
100g fresh dates, halved, pitted
1 x 400g can chickpeas, rinsed, drained
2 tsp finely grated lemon rind
1/3 cup fresh coriander leaves
Greek-style natural yoghurt, to serve

Method:

1. Heat oil in a saucepan over medium heat. Add onion and cook, stirring, for 5 minutes or until soft. Add the carrot, garlic, ginger, cumin seeds, paprika, cinnamon and saffron and cook, stirring, for 30 seconds or until aromatic.

2. Add stock and bring to the boil. Add the pumpkin, beans and apricots. Reduce heat to medium and cook, stirring occasionally, for 15 minutes or until the pumpkin is tender. Add dates, chickpeas and lemon rind and stir to combine.

3. Spoon among serving bowls and top with coriander. Serve with yoghurt.

Source: http://www.taste.com.au/recipes/1847/vegetable+tagine+with+apricots

Serves: 4
Rating:

Couscous with Vegetable Tagine

Essentially, it's a variation on the previous two tagine recipes, but this one cooks in 16 minutes (10 minutes prep time), so it's a good "quick" meal.

It's a wonderful vegan dish. If you wanted to, you could subsutite the chickpeas for brown lentils or even do half and half.

Couscous with Vegetable Tagine

Ingredients:

olive oil
1 onion, thickly sliced
1 red capsicum, seeded and roughly chopped
4 long, thin eggplant, sliced
2 zucchini, halved lengthways, sliced
2 garlic cloves, crushed
1 teaspoon ground cumin
400g can whole tomatoes
1 1/2 cups (300g) couscous
2 cups boiling water
salt and pepper
400g can chickpeas, rinsed and drained
1/4 cup chopped coriander
chopped flat-leaf parsley, to serve

Method:


1. Heat a little olive oil in a large deep frying pan over medium-low heat. Add the onion, capsicum, eggplant and zucchini and cook for 2-3 minutes. Add the garlic and cumin. Cook, stirring, for a further minute then stir in the canned tomatoes. Add salt and pepper to taste. Bring to a simmer and cook for 8-10 minutes or until vegetables are quite tender.

2. Meanwhile, place the couscous in a large heatproof bowl and pour over 2 cups boiling water. Cover with plastic wrap and stand for 5 minutes. Remove plastic wrap from the couscous and add 1 tablespoon olive oil, and salt and pepper, fluffing up with a fork to separate the grains.
Once the vegetables are tender, add the chickpeas and coriander and cook for 2 minutes to warm through.

3. Serve the couscous topped with the vegetable tagine and scatter with chopped flat-leaf parsley, to serve.

Source: http://www.taste.com.au/recipes/18795/couscous+with+vegetable+tagine

Serves: 4
Rating:

Ginger and Vegetable Tagine

Following on with the tagine theme, this dish is vegan, but could easily be served to, and enjoyed by, non-vegans. It is also dairy-free, wheat-free and nut-free, so is a great dish to have on hand if anyone with allergies comes over!

Enjoy!

Ginger and Vegetable Tagine

Ingredients:

1/2 cup olive oil
3 medium spanish onions, finely sliced
3 garlic cloves, finely sliced
3 tbsp fresh ginger, finely sliced or grated
2 bay leaves
1 tbsp coriander seeds
1 cinnamon quill
Salt and ground white pepper
800g tin whole peeled tomatoes
400g tin chickpeas, drained
1 tbsp preserved lemon rind, finely sliced
1kg sweet potato, peeled and cut into 11/2 cm cubes
1 red capsicum, cut into squares
2 handfuls coriander leaves

Method:

1. Preheat oven to 180C.

2. Heat oil in a large heavy-based saucepan or a tagine. Add onion, garlic, ginger, bay leaves, coriander seeds and cinnamon and season well. Cook over medium heat until soft and starting to colour, about 15 minutes.

3. Add tomatoes, chickpeas and lemon rind and bring to a simmer. Add sweet potato and capsicum and stir.

4. Cover with a lid and bake for 1 hour or until sweet potato is cooked through.

5. Garnish with coriander leaves and serve with couscous and natural yoghurt (vegans - use a vegan alternative).

Source: http://www.cuisine.com.au/recipe/Ginger_and_vegetable_tagine

Serves: 6

Rating:

Sweet and Sour Tempeh

This recipe is originally from Indonesia.

Sweet and Sour Tempeh

Ingredients:

500g tempeh
1 can unsweetened pineapple pieces (size depends on your preference)
1 chopped onion
1 clove garlic, finely chopped
1 Tbsp fresh ginger, finely chopped
2 Tbsp honey (for vegan dish, use other sweetener)
1 tsp ground coriander
2 chopped tomatoes
1 chopped green capsicum
1/2 cup desiccated coconut
oil for frying

Method:

1. Fry tempeh until golden brown. Remove from pan and set aside.

2. Fry onion, garlic and ginger on medium heat until brown.

3. Add tempeh and coriander and stir fry for 8-10 minutes.

4. Add all other ingredients and cook on a low heat for a further 10 minutes.

5. Serve with brown rice.

Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006

Serves: 5

Rating: 4/5

Pan-fried Tofu with Vietnamese Coleslaw Salad and Lime and Garlic Dressing

Continuing with the Asian Salad theme....

Pan-fried Tofu with Vietnamese Coleslaw Salad and Lime and Garlic Dressing:

Ingredients:

Salad:

400g firm silken tofu
280g carrots
160g green cabbage, finely shredded
160g red cabbage, finely shredded
300g yellow capsicum, sliced thinly
160g bean sprouts
8 shallots, sliced thinly
1 cup loosely packed fresh coriander leaves

Lime and Garlic Dressing:

1 cup lime juice (fresh is best)
2 cloves garlic, crushed

Method:

1. Place tofu on an absorbent-paper-lined tray; cover tofu with more absorbent paper; stand 10 mins.

2. Meanwhile, using a vegetable peeler, slice carrots into ribbons. Place ribbons in medium bowl with cabbages, capsicum, sprouts, shallots and coriander. Toss gently to combine.

3. Cut tofu into slices; cook tofu in heated oiled small frying pan until browned both sides.

4. Make lime and garlic dressing; place all ingredients in a screw-top jar and shake well.

5. Drizzle dressing over salad and toss gently to combine. Serve salad with tofu.


Serves: 4

Rating: 4

Brown Rice & Cashew Patties with Coriander & Coconut Sambal

This recipe takes a bit of fiddling around, but is SO worth it.

Brown Rice & Cashew Patties with Coriander & Coconut Sambal:

Ingredients:

Patties:

250g dried chickpeas
3 cups instant brown rice
1 Tbsp oil
1 onion, finely chopped
125g roasted cashew paste (you can also make this yourself with roasted cashews, some butter/oil and add a bit of peanut butter - all in a food processor and whizz for a bit)
1 egg (free range always - happy chooks make better eggs)
60g tahini
1 tsp ground cumin
1 tsp ground tumeric
1 Tbsp lemon juice
1 vegetable stock cube (we use Massel stock cubes)
5 Tbsp tamari
1 small carrot, grated
1/2 cup fresh wholemeal breadcrumbs
oil, for shallow frying
2 Tbsp oil, extra
310g bok choy, trimmed and washed

Coriander and coconut sambal:

90g fresh coriander leaves
1 clove garlic, chopped
1 small fresh green chilli, seeded and finely chopped (can use 1 tsp sweet chilli sauce instead)
1 tsp garam masala
2 Tbsp lime juice
1/4 cup shredded coconut

Method:

1. Soak the chickpeas in cold water overnight. Drain. Place in a large saucepan and cover with water. Bring to the boil and cook for 1-1.5 hours, or until cooked. Drain, reserving 2 Tbsp of the liquid.

2. Meanwhile, bring a saucepan of water to the boil and cook the rice over medium heat for 10-12 mins, or until tender. Rinse well and drain. Keep warm.

3. Heat the oil in a frying pan and cook the onion for 2-3 mins, or until golden. Set aside.

4. Mix the chickpeas, cashew paste, egg, tahini, cumin, tumeric, lemon juice, stock cube, reserved chickpea liquid, and 2 Tbsp of the tamari in a food processor until smooth. Transfer to a large bowl and add the rice, onion, carrot and breadcrumbs and mix well. Divide the mixture into 16 even portions and form into patties about 1.5 cm thick. Refridgerate for 30 mins.

5. To make the sambal, finely chop all the ingredients in a food processor. Refridgerate until ready to use.

6. To cook the patties, heat the oil in a large, deep frying pan over medium heat and cook in batches for 3-4 mins each side, or until golden and cooked through. Remove and keep warm. Wipe with a paper towl. In the same pan, heat the extra oil and add the bok choy and cook, tossing, for 1-3 mins, or until wilted. Pour in the remaining 3 Tbsp tamari and toss through. Place the bok choy on eight serving plates and top with two patties. Spoon a dollop of chilled sambal on top and serve immediately.

Notes:

* Fresh chickpeas (or any beans/legumes) are always best, but if you don't have the time, you can use tinned goods instead at a pinch.

* You can cook the rice in a rice cooker, instead, if you prefer.

* Patty mixture freezes well. Simply thaw and cook as usual.

Serves: 8

Rating: 4