NOTE: This recipe is Vegetarian, but not Vegan.
This dish is also good without the eggs, especially as a side dish to a more dry dish or served over rice.
Energy: 2441kj
Protein: 14.4g
Carbohydrate: 87.3g
Fat: 15.9g (saturated fat: 3.5g)
Cholesterol: 8mg
Calcium: 196mg
Fibre: 3.2g
Sodium: 131mg
Egg and Lentil Curry
Ingredients:
1.5 cups of green lentils
3 cups vegetable stock
6 free-range eggs
2 Tbsp oil
2-3 cloves
1/4tsp black peppercorns
1 onion, finely chopped
2 green chillies, finely chopped
2 garlic cloves, crushed
2.5cm/1 inch piece of fresh root ginger, peeled and chopped
2 Tbsp curry paste (can use Thai red curry paste if you want)
400g can of chopped tomatoes
1/2 tsp sugar
1/2 tsp garam masala
Method:
1. Wash the lentils thoroughly under cold running water. Put the lentils in a large, heavy pan with the vegetable stock. Cover and simmer gently for about 15 minutes or until the lentils are soft. Drain and set aside.
2. Cook the eggs in boiling water for 10 minutes. Remove from the boiling water and set aside to cool slightly. When cool enough to handle, peel and cut in half lengthways.
3. Heatthe oil in a large frying pan and fry the cloves and peppercorns for about 2 minutes. Add the onion, chillies, garlic and ginger, and fry the mixture for a further 5-6 minutes, stirring frequently.
4. Stir in the curry paste and fry for a further 2 minutes, stirring constantly.
5. Add the chopped tomatoes and sugar and stir in 175ml of water. Simmer for about 5 minutes until the sauce thickens, stirring occasionally. Add the boiled eggs, frained lentils and garam masala. Cover and simmer for a further 1o minutes, then serve.
Source: Hill, S. (2007). The Beans & Pulses Cookbook, Southwater: London, p. 69
Serves: 4
Rating: 5
Showing posts with label vegetable. Show all posts
Showing posts with label vegetable. Show all posts
Sunday, 21 November 2010
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
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
Friday, 28 May 2010
Golden Lentil Stew
Great for a cold winter's night!
Golden Lentil Stew
Ingredients:
3 Tablespoons Olive Oil
2 Small/Medium Yellow Onions, Roughly Chopped (2 Cups)
2 Leeks, Roughly Chopped (2 Cups)
8 Stalks Celery, Diced (1 Cup)
4 – 6 Carrots, Diced (1 Cup)
2 Cloves Garlic, Finely Minced
2 Tablespoons Yellow Curry Powder
1 Teaspoon Ground Cumin
1 Teaspoon Sweet Paprika
1/2 Teaspoon Dried Thyme
2 Cups Split Yellow Daal (Lentils)
1/2 Cup Uncooked White Rice
1 x 400g Can Crushed Tomato
2 Tablespoons Red Wine Vinegar
6 – 8 Cups Vegetable Stock, or More if Desired
1 1/2 Teaspoons SaltFreshly Ground Black Pepper
4 Cups Broccoli Florets, Par Cooked from Fresh or Frozen
1 Cup Frozen Peas
Method:
1. In a large stockpot over medium heat, get the oil nice and hot, and saute the onions, leeks, celery, carrots, and garlic, stirring occasionally, for about 20 minutes, until the onions are translucent and all the veggies are tender.
2. Add in the herbs and spices, and cook for another 10 minutes to let the flavors begin to mingle.
3. At this stage, you can go ahead and introduce your dry lentils and rice, as well as the tomatos, vinegar, and 6 cups of the vegetable stock. Cover, and bring to a boil. Reduce the heat to medium-low and allow the stew to simmer, adding in more stock if it threatens to dry out and burn, for about 1 hour, until the lentils are cooked through.
4. Give it a taste, add in the salt and pepper, taste again, and adjust the seasonings if desired.
5. Toss in the frozen veggies, kill the heat, and just stir them through the mixture to thaw. Allow 5 minutes for this last round of veg to come up to temperature. Add in the remaining amount of stock if it’s too thick for your tastes, and even more if you’d prefer something soupier. Serve piping hot!
Source: http://bittersweetblog.wordpress.com/2010/01/11/warming-from-the-inside-out/
Serves: 8-10 (good for taking to work the next day)
Rating: 4
Golden Lentil Stew
Ingredients:
3 Tablespoons Olive Oil
2 Small/Medium Yellow Onions, Roughly Chopped (2 Cups)
2 Leeks, Roughly Chopped (2 Cups)
8 Stalks Celery, Diced (1 Cup)
4 – 6 Carrots, Diced (1 Cup)
2 Cloves Garlic, Finely Minced
2 Tablespoons Yellow Curry Powder
1 Teaspoon Ground Cumin
1 Teaspoon Sweet Paprika
1/2 Teaspoon Dried Thyme
2 Cups Split Yellow Daal (Lentils)
1/2 Cup Uncooked White Rice
1 x 400g Can Crushed Tomato
2 Tablespoons Red Wine Vinegar
6 – 8 Cups Vegetable Stock, or More if Desired
1 1/2 Teaspoons SaltFreshly Ground Black Pepper
4 Cups Broccoli Florets, Par Cooked from Fresh or Frozen
1 Cup Frozen Peas
Method:
1. In a large stockpot over medium heat, get the oil nice and hot, and saute the onions, leeks, celery, carrots, and garlic, stirring occasionally, for about 20 minutes, until the onions are translucent and all the veggies are tender.
2. Add in the herbs and spices, and cook for another 10 minutes to let the flavors begin to mingle.
3. At this stage, you can go ahead and introduce your dry lentils and rice, as well as the tomatos, vinegar, and 6 cups of the vegetable stock. Cover, and bring to a boil. Reduce the heat to medium-low and allow the stew to simmer, adding in more stock if it threatens to dry out and burn, for about 1 hour, until the lentils are cooked through.
4. Give it a taste, add in the salt and pepper, taste again, and adjust the seasonings if desired.
5. Toss in the frozen veggies, kill the heat, and just stir them through the mixture to thaw. Allow 5 minutes for this last round of veg to come up to temperature. Add in the remaining amount of stock if it’s too thick for your tastes, and even more if you’d prefer something soupier. Serve piping hot!
Source: http://bittersweetblog.wordpress.com/2010/01/11/warming-from-the-inside-out/
Serves: 8-10 (good for taking to work the next day)
Rating: 4
Tuesday, 29 December 2009
Spinach and Orange Salad
This looks so simple, but tastes great! The oranges make the salad really juicy, but there is a vinagerette should you wish to add it.
Spinach and Orange Salad
Ingredients:
4 cups fresh baby spinach
2 oranges, peeled and sectioned
1 large avocado peeled, and sliced
2 tablespoons sliced almonds, toasted
Method:
1. Rinse and dry baby spinach and divide onto four plates.
2. Slice the ends of the orange off and use a knife to peel the orange. Slice in between the segments so you get only the best part of the orange.
3. Arrange the orange and avocado on the spinach and top with toasted nuts.
Dressing (optional):
In a jar, put 1/3 cup fresh squeezed orange juice, 1 teaspoon finely shredded orange zest, 2 teaspoons red wine vinegar, 2 teaspoons salad oil, 1/8 teaspoon salt, dash black pepper. Put the lid on the jar and shake well.
Source: http://coleensrecipes.blogspot.com/2009/06/my-new-favorite-salad.html
Serves: 4
Rating: 4.5
Spinach and Orange Salad
Ingredients:
4 cups fresh baby spinach
2 oranges, peeled and sectioned
1 large avocado peeled, and sliced
2 tablespoons sliced almonds, toasted
Method:
1. Rinse and dry baby spinach and divide onto four plates.
2. Slice the ends of the orange off and use a knife to peel the orange. Slice in between the segments so you get only the best part of the orange.
3. Arrange the orange and avocado on the spinach and top with toasted nuts.
Dressing (optional):
In a jar, put 1/3 cup fresh squeezed orange juice, 1 teaspoon finely shredded orange zest, 2 teaspoons red wine vinegar, 2 teaspoons salad oil, 1/8 teaspoon salt, dash black pepper. Put the lid on the jar and shake well.
Source: http://coleensrecipes.blogspot.com/2009/06/my-new-favorite-salad.html
Serves: 4
Rating: 4.5
Brocoli and Orange Salad
Browsing through random blogsites today I found this recipe from a woman named Coleen. The combination of crunchy and soft, sweet and bright looked really appealing.
To make this a vegan salad, you could replace the mayonnaise with vegan-mayonnaise (if available in your area) or even with soft tofu.
Broccoli and Orange Salad
Ingredients:
Salad:
3 large heads of broccoli (broken into small pieces)
1 red capsicum (diced finely)
1 cup raisins
2 oranges (peeled & sliced thick)
15 ounce can of black beans (rinsed & drained)
1/2 cup sunflower seeds
1/2 cup sliced green onion tops
Dressing:
1/2 cup light mayonnaise
2 tablespoons fresh lemon juice
2 tablespoons sugar
1/4 teaspoon black pepper
Method:
1. Wash (and shake dry) the broccoli heads. Remove as much of the stalk and stems as you can so you can break the florets into bite size pieces and place these into a bowl.
2. Add diced red capsicum, raisins, oranges, black beans, sunflower seeds and green onions.
3. Mix dressing ingredients with a whisk and pour dressing over the salad. Toss gently and serve immediately.
NOTE: Peel the oranges, removing as much of the white as you can, then slice the orange into thick slices; cut the thick slices into four wedges.
NOTE: You may not need all of the dressing.
Source: http://coleensrecipes.blogspot.com/2009/07/broccoli-and-orange-salad.html
Serves: 4-6
Rating: 4.5
To make this a vegan salad, you could replace the mayonnaise with vegan-mayonnaise (if available in your area) or even with soft tofu.
Broccoli and Orange Salad
Ingredients:
Salad:
3 large heads of broccoli (broken into small pieces)
1 red capsicum (diced finely)
1 cup raisins
2 oranges (peeled & sliced thick)
15 ounce can of black beans (rinsed & drained)
1/2 cup sunflower seeds
1/2 cup sliced green onion tops
Dressing:
1/2 cup light mayonnaise
2 tablespoons fresh lemon juice
2 tablespoons sugar
1/4 teaspoon black pepper
Method:
1. Wash (and shake dry) the broccoli heads. Remove as much of the stalk and stems as you can so you can break the florets into bite size pieces and place these into a bowl.
2. Add diced red capsicum, raisins, oranges, black beans, sunflower seeds and green onions.
3. Mix dressing ingredients with a whisk and pour dressing over the salad. Toss gently and serve immediately.
NOTE: Peel the oranges, removing as much of the white as you can, then slice the orange into thick slices; cut the thick slices into four wedges.
NOTE: You may not need all of the dressing.
Source: http://coleensrecipes.blogspot.com/2009/07/broccoli-and-orange-salad.html
Serves: 4-6
Rating: 4.5
Satay Tofu & Vegetables
It is important to remember that tofu takes on the flavours in which it is marinaded.
This recipe is so much tastier than the "off the shelf" varieties that come in jars. This way, you know what you're putting into your body, and you can avoid nasty additives like MSG.
This dish can be made vegan by substituting agar agar or maple syrup for the honey as well as using soy milk.
Satay Tofu & Vegetables
Ingredients:
350g firm tofu
1 tablespoon olive oil
1 carrot, sliced
1 red capsicum, sliced
1 cup snow peas
½ cup broccoli florets
Marinade:
1 cup pineapple juice
2 tablespoons soy sauce
2 cloves garlic, crushed
1 teaspoon honey
Satay Vegetable Sauce:
½ cup Crunchy Peanut Butter
1 small onion, diced
1 cup vegetable stock
1 teaspoon cumin
½ cup low fat soy milk or dairy milk
½ teaspoon mild curry powder
½ cup reserved marinade
1 ½ tablespoons lemon juice
Method:
1. Cut tofu into eight 1cm thick small rectangles.
2. Combine all marinade ingredients in a shallow dish and place tofu in marinade and stand for 30 minutes.
3. Heat half the oil in a frypan. Cook tofu until golden brown on both sides, set aside and keep warm.
4. Combine all Sauce ingredients in a small saucepan over medium heat.
5. Bring mixture to the boil, reduce heat and simmer continuously for 5 minutes.
6. Whilst sauce is simmering, heat remaining oil in the frypan. Stir-fry carrot, capsicum, snow peas and broccoli for 2-3 minutes.
7. Add tofu to the frypan and pour satay sauce over the vegetables and tofu.
8. Serve over steamed rice.
Per Serve: 1100 Kilojoules (265 Calories). Protein 14g. Total Fat 15g. Saturated Fat 2g. Carbohydrate 19g. Total Sugars 13g. Sodium 580mg. Potassium 505mg. Calcium 230mg. Iron 2.5mg. Fibre 6g.
Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Satay-Tofu--Vegetables.aspx
Serves: 4-6
Rating: 4.5
This recipe is so much tastier than the "off the shelf" varieties that come in jars. This way, you know what you're putting into your body, and you can avoid nasty additives like MSG.
This dish can be made vegan by substituting agar agar or maple syrup for the honey as well as using soy milk.
Satay Tofu & Vegetables
Ingredients:
350g firm tofu
1 tablespoon olive oil
1 carrot, sliced
1 red capsicum, sliced
1 cup snow peas
½ cup broccoli florets
Marinade:
1 cup pineapple juice
2 tablespoons soy sauce
2 cloves garlic, crushed
1 teaspoon honey
Satay Vegetable Sauce:
½ cup Crunchy Peanut Butter
1 small onion, diced
1 cup vegetable stock
1 teaspoon cumin
½ cup low fat soy milk or dairy milk
½ teaspoon mild curry powder
½ cup reserved marinade
1 ½ tablespoons lemon juice
Method:
1. Cut tofu into eight 1cm thick small rectangles.
2. Combine all marinade ingredients in a shallow dish and place tofu in marinade and stand for 30 minutes.
3. Heat half the oil in a frypan. Cook tofu until golden brown on both sides, set aside and keep warm.
4. Combine all Sauce ingredients in a small saucepan over medium heat.
5. Bring mixture to the boil, reduce heat and simmer continuously for 5 minutes.
6. Whilst sauce is simmering, heat remaining oil in the frypan. Stir-fry carrot, capsicum, snow peas and broccoli for 2-3 minutes.
7. Add tofu to the frypan and pour satay sauce over the vegetables and tofu.
8. Serve over steamed rice.
Per Serve: 1100 Kilojoules (265 Calories). Protein 14g. Total Fat 15g. Saturated Fat 2g. Carbohydrate 19g. Total Sugars 13g. Sodium 580mg. Potassium 505mg. Calcium 230mg. Iron 2.5mg. Fibre 6g.
Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Satay-Tofu--Vegetables.aspx
Serves: 4-6
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:
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:
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
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:
Vegan/Vegetarian Bean Curd Skin Rolls with Sesame Ginger Dipping Sauce
I haven't tried this recipe yet, but it looks amazing. I can't wait to try it out.
You can get the dried tofu skin (sometimes known as "bean curd skin" or "bean curd sheets") on the shelf at your local quality asian market. I found mine by chance at the Westfield in Hornsby!
Vegan/Vegetarian Bean Curd Skin Rolls with Sesame Ginger Dipping Sauce
Ingredients :
200 g (4 cups) fresh mung bean sprouts
50 g (1/2 cup) enokitaki mushrooms, separated, cleaned, and blanched
2 carrots, peeled and cut into very fine strips
110 g (1 cup) sugar snap or snow peas, sliced thinly lengthwise
4 sheets dried tofu skin
1 tablespoon flour
2 tablespoon oil
Dipping Sauce:
2 tablespoon sesame paste or tahini, blended with 5 teaspoon water
1/2 teaspoon black soy sauce
1/2 teaspoon salt
3 1/2 teaspoons sugar
4 tablespoon black Chinese vinegar
1 tablespoon sesame oil
2 clovers garlic, minced
1 spring onion, thinly sliced
2 sliced fresh ginger, minced
1 red finger-length chili, deseeded and minced
Method :
1. Bring a large pot of lightly salted water to a boil and add the bean sprouts, mushrooms, carrots, and snow peas. Stir a few times, leave in the water for about 30 seconds, then transfer to a colander, rinse in cool water, drain, and set aside.
2. Cut each tofu skin sheet in half. Place one half on top of the other. Repeat, ending up with 4 layered rectangles about 20x25 cm.
3. Place the vegetables in a mixing bowl, sprinkle evenly with the flour and mix. Divide the vegetables evenly into 4 portions, and place them neatly at the edge of each of the 4 rectangles. Roll the skin over the vegetable to form cylinders. To prevent the tofu skin from opening up while frying, seal the skin with a dab of paste made from flour and water.
4. Heat the oil in a large skillet over high heat and when the oil is hot, but not smoking, gently place the rolls in the pan and fry for about 2 minutes, then turn and try the other side for another 2minutes. The skins should turn light golden brown, but be careful not to scorch them. When done, remove from the skillet and place on paper towels on a plate to remove excess oil.
Source: http://www.asianfood-recipes.com/Asian_Vegetarian/Vegetarian-Bean-Curd-Skin-Rolls-with-Sesame-Ginger-Dipping-Sauce.php
Serves: 4
Rating: ??
You can get the dried tofu skin (sometimes known as "bean curd skin" or "bean curd sheets") on the shelf at your local quality asian market. I found mine by chance at the Westfield in Hornsby!
Vegan/Vegetarian Bean Curd Skin Rolls with Sesame Ginger Dipping Sauce
Ingredients :
200 g (4 cups) fresh mung bean sprouts
50 g (1/2 cup) enokitaki mushrooms, separated, cleaned, and blanched
2 carrots, peeled and cut into very fine strips
110 g (1 cup) sugar snap or snow peas, sliced thinly lengthwise
4 sheets dried tofu skin
1 tablespoon flour
2 tablespoon oil
Dipping Sauce:
2 tablespoon sesame paste or tahini, blended with 5 teaspoon water
1/2 teaspoon black soy sauce
1/2 teaspoon salt
3 1/2 teaspoons sugar
4 tablespoon black Chinese vinegar
1 tablespoon sesame oil
2 clovers garlic, minced
1 spring onion, thinly sliced
2 sliced fresh ginger, minced
1 red finger-length chili, deseeded and minced
Method :
1. Bring a large pot of lightly salted water to a boil and add the bean sprouts, mushrooms, carrots, and snow peas. Stir a few times, leave in the water for about 30 seconds, then transfer to a colander, rinse in cool water, drain, and set aside.
2. Cut each tofu skin sheet in half. Place one half on top of the other. Repeat, ending up with 4 layered rectangles about 20x25 cm.
3. Place the vegetables in a mixing bowl, sprinkle evenly with the flour and mix. Divide the vegetables evenly into 4 portions, and place them neatly at the edge of each of the 4 rectangles. Roll the skin over the vegetable to form cylinders. To prevent the tofu skin from opening up while frying, seal the skin with a dab of paste made from flour and water.
4. Heat the oil in a large skillet over high heat and when the oil is hot, but not smoking, gently place the rolls in the pan and fry for about 2 minutes, then turn and try the other side for another 2minutes. The skins should turn light golden brown, but be careful not to scorch them. When done, remove from the skillet and place on paper towels on a plate to remove excess oil.
Source: http://www.asianfood-recipes.com/Asian_Vegetarian/Vegetarian-Bean-Curd-Skin-Rolls-with-Sesame-Ginger-Dipping-Sauce.php
Serves: 4
Rating: ??
Saturday, 19 September 2009
Cream of Apsaragus Soup
Somewhere amongst the fancy foods with mutiple ingredients, we seem to have lost the art of a dish with a few simple ingredients. Here's one that tastes great.
Cream of Apsaragus Soup
Ingredients:
1 Tbsp olive oil
1 onion, chopped
3 celery stalks, chopped
1 garlic clove, minced
half a kilo of fresh asparagus (roughly 3 bunches) with tough ends removed and discarded (chopped - about 4 cups)
4 cups of vegetable stock
1/3 cup silken tofu, crumbled
Salt and freshly ground black pepper to taste
Method:
1. Heat the oil in a large heavy-bottomed saucepan over a meadium-high heat. Add the onion, celery, and garlic and cook, stirring, for 3 minutes. Add the asparagus and cook, stirring, for 5 minutes more.
2. Add the vegetable stock and bring to the boil. Cover, reduce the heat, and simmer until the vegetables are tender (about 20 minutes). Remove from the heat, add the tofu, and puree the soup using a hand-held belnder. Season with salt and pepper to taste and serve hot.
Source: Adams, M. (2006). Tofu 1-2-3: 125 easy-to-prepare cholesterol-free recipes. John Wiley & Sons: New Jersey
Serves: 4-6
Rating: 4/5
Cream of Apsaragus Soup
Ingredients:
1 Tbsp olive oil
1 onion, chopped
3 celery stalks, chopped
1 garlic clove, minced
half a kilo of fresh asparagus (roughly 3 bunches) with tough ends removed and discarded (chopped - about 4 cups)
4 cups of vegetable stock
1/3 cup silken tofu, crumbled
Salt and freshly ground black pepper to taste
Method:
1. Heat the oil in a large heavy-bottomed saucepan over a meadium-high heat. Add the onion, celery, and garlic and cook, stirring, for 3 minutes. Add the asparagus and cook, stirring, for 5 minutes more.
2. Add the vegetable stock and bring to the boil. Cover, reduce the heat, and simmer until the vegetables are tender (about 20 minutes). Remove from the heat, add the tofu, and puree the soup using a hand-held belnder. Season with salt and pepper to taste and serve hot.
Source: Adams, M. (2006). Tofu 1-2-3: 125 easy-to-prepare cholesterol-free recipes. John Wiley & Sons: New Jersey
Serves: 4-6
Rating: 4/5
Spiced Rice with Peas
A nice variation on rice that can be served with curries.
Spiced Rice with Peas
Ingredients:
1 Tbsp oil
4 whole cloves
1 cinnamon stick
5-7 tsp cardamom pods (slightly crushed with the back of a knife)
1 tsp tumeric
1&1/4 cups long grain rice (white or brown)
1&1/4 cups shelled peas
salt to taste
2&1/2 cups hot water
Method:
1. Heat oil in heavy saucepan with a tight fitting lid. Fry cloves, cinnamon, cardamom and cumin seeds for 1 minute over medium heat.
2. Add tumeric and rice and fry for 2 minutes more, stirring constantly.
3. Add peas, salt, water and bring to the boil.
4. Turn heat to very low, cover tightly and cook for 25 minutes without lifting the lid or stirring.
5. Stir rice with a fork and remove whole spices. Serve hot.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves: 4-6
Rating: 4/5
Spiced Rice with Peas
Ingredients:
1 Tbsp oil
4 whole cloves
1 cinnamon stick
5-7 tsp cardamom pods (slightly crushed with the back of a knife)
1 tsp tumeric
1&1/4 cups long grain rice (white or brown)
1&1/4 cups shelled peas
salt to taste
2&1/2 cups hot water
Method:
1. Heat oil in heavy saucepan with a tight fitting lid. Fry cloves, cinnamon, cardamom and cumin seeds for 1 minute over medium heat.
2. Add tumeric and rice and fry for 2 minutes more, stirring constantly.
3. Add peas, salt, water and bring to the boil.
4. Turn heat to very low, cover tightly and cook for 25 minutes without lifting the lid or stirring.
5. Stir rice with a fork and remove whole spices. Serve hot.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves: 4-6
Rating: 4/5
Mushroom Curry
This is an Indian dish called Dhingi Kari. It can be served with rice and a coconut raita (found elsewhere on this site).
A nice reminder that simple things can taste surprisingly good.
Mushroom Curry
Ingredients:
2 Tbsp nuttlex (or margarine - non-vegans can use butter or ghee)
500g field mushrooms
2 leeks or 14 spring onions
2 crushed cloves of garlic
1/2 tsp grated fresh ginger
6 curry leaves
2 tsp curry powder
salt to taste
1/2 tsp garam masala
1/2 cup coconut milk (or 1/2 cup water and 125g coconut cream)
2 tsp lemon juice
Method:
1. Cut the mushrooms into slices
2. Finely slice leeks or onions
3. Heat nuttlex/marg/butter and fry garlic, ginger, curry leaves and leeks (or onions) until soft but not brown.
4. Add curry powder, salt and mushrooms; stir over a low heat until mushrooms are soft.
5. Cover and cook on a low heat for 8-10 minutes.
6. Sprinkle with garam masala, add coconut milk and cook uncovered, stirring constantly until heated through.
7. Remove from heat and stir in lemon juice.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves: 6-8
Rating: 4.5/5
A nice reminder that simple things can taste surprisingly good.
Mushroom Curry
Ingredients:
2 Tbsp nuttlex (or margarine - non-vegans can use butter or ghee)
500g field mushrooms
2 leeks or 14 spring onions
2 crushed cloves of garlic
1/2 tsp grated fresh ginger
6 curry leaves
2 tsp curry powder
salt to taste
1/2 tsp garam masala
1/2 cup coconut milk (or 1/2 cup water and 125g coconut cream)
2 tsp lemon juice
Method:
1. Cut the mushrooms into slices
2. Finely slice leeks or onions
3. Heat nuttlex/marg/butter and fry garlic, ginger, curry leaves and leeks (or onions) until soft but not brown.
4. Add curry powder, salt and mushrooms; stir over a low heat until mushrooms are soft.
5. Cover and cook on a low heat for 8-10 minutes.
6. Sprinkle with garam masala, add coconut milk and cook uncovered, stirring constantly until heated through.
7. Remove from heat and stir in lemon juice.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves: 6-8
Rating: 4.5/5
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
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
Creamed Sweet Potatoes and Black-Eyed Beans
Called "Viazi Vitamu Na Mbazi" in Swahili, this Kenyan dish sounds strange, but is very creamy and has a nutty flavour to it.
Creamed Sweet Potatoes and Black-Eyed Beans
Ingredients:
2 cups dried black-eyed beans
water for cooking
700g sweet potatoes
100g nuttlex (or other margarine - non-vegans can use butter)
salt to taste
4 tomatoes
Method:
1. Soak beans overnight, then boil in fresh water until half cooked (about 25 minutes)
2. Peel sweet potatoes, cut into chunks, and add to beans. Continue cooking until both are soft.
3. Drain, then mash the beans and sweet potatoes together, adding nuttlex/marg/butter and salt to make a smooth mixture.
4. Serve with diced tomatoes on top.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves: 6
Rating: 4/5
Creamed Sweet Potatoes and Black-Eyed Beans
Ingredients:
2 cups dried black-eyed beans
water for cooking
700g sweet potatoes
100g nuttlex (or other margarine - non-vegans can use butter)
salt to taste
4 tomatoes
Method:
1. Soak beans overnight, then boil in fresh water until half cooked (about 25 minutes)
2. Peel sweet potatoes, cut into chunks, and add to beans. Continue cooking until both are soft.
3. Drain, then mash the beans and sweet potatoes together, adding nuttlex/marg/butter and salt to make a smooth mixture.
4. Serve with diced tomatoes on top.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves: 6
Rating: 4/5
Red Lentil Curry
Called "Parippu Hodhi" in Sri Lanka, this red lentil curry is so simple, and yet really tasty. It is akin to a very simple dahl.
Red Lentil Curry
Ingredients:
1/2 cup red lentils
1 Tbsp curry powder
1/8-1/4 tsp chilli powder
1/4 tsp tumeric
2 chopped onions
curry leaves
salt to taste
3/4 cup coconut milk
1/2 tsp black mustard seeds
2 Tbsp oil
Method:
1. Wash and drain lentils and put into a saucepan
2. Add curry powder, chilli, tumeric, curry leaves and salt.
3. Mix well and add water to just cover the lentils.
4. When lentils are soft, add coconut milk; heat through leaving uncovered
5. In a separate pan, heat oil. Add mustard seeds and onion. Fry until the onion is soft, then add lentil mixture and mix well.
6. Serve with rice.
Variation: Cook some pumpkin and zucchini (or other vegetables) in a separate saucepan and add to curry in step 5.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves:4
Rating: 4
Red Lentil Curry
Ingredients:
1/2 cup red lentils
1 Tbsp curry powder
1/8-1/4 tsp chilli powder
1/4 tsp tumeric
2 chopped onions
curry leaves
salt to taste
3/4 cup coconut milk
1/2 tsp black mustard seeds
2 Tbsp oil
Method:
1. Wash and drain lentils and put into a saucepan
2. Add curry powder, chilli, tumeric, curry leaves and salt.
3. Mix well and add water to just cover the lentils.
4. When lentils are soft, add coconut milk; heat through leaving uncovered
5. In a separate pan, heat oil. Add mustard seeds and onion. Fry until the onion is soft, then add lentil mixture and mix well.
6. Serve with rice.
Variation: Cook some pumpkin and zucchini (or other vegetables) in a separate saucepan and add to curry in step 5.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves:4
Rating: 4
Ozymadias Salad
This recipe is kind of like taking the best bits of Caesar salad and combining it with the best bits of Waldord salad to make one yummy salad. It calls for "tempeh bacon" and the recipe for this can be found elsewhere on this site.
Another recipe that is vegan (therefore egg and dairy free) as well as gluten free.
Ozymandias Salad
Ingredients:
Salad:
4 cups of salad greens (any that you like)
1 cup walnuts (broken up into chunks)
2 cups pears (sliced)
1 cup tempeh bacon (broken into bite-sized pieces)
Dressing:
1&1/2 cups silken tofu
1 Tbsp capers
1 Tbsp caper liquid
1/3 cup roasted garlic
1/3 cup flaxseed oil
1/4 cup apple cider vinegar
1/4 cup nutritional yeast
1 tsp umesu* (optional)
2 tsp Herbamare seasoning salt (or whatever you have at home)
Method:
1. Place the salad leaves on a platter, and sprinkle the pears and walnuts over the top.
2. Blend the dressing ingredients together until thick and smooth. Chill in the fridge.
3. Just before serving, drizzle the dressing liberally over the salad and sprinkle the tempeh "bacon" on top.
* Umesu is available in Asian specialty stores. It is a Japanese plum vinegar made from umeboshi. If you can get some, this recipe will thank you. If not, it doesn't really matter.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 6
Rating: 5/5
Another recipe that is vegan (therefore egg and dairy free) as well as gluten free.
Ozymandias Salad
Ingredients:
Salad:
4 cups of salad greens (any that you like)
1 cup walnuts (broken up into chunks)
2 cups pears (sliced)
1 cup tempeh bacon (broken into bite-sized pieces)
Dressing:
1&1/2 cups silken tofu
1 Tbsp capers
1 Tbsp caper liquid
1/3 cup roasted garlic
1/3 cup flaxseed oil
1/4 cup apple cider vinegar
1/4 cup nutritional yeast
1 tsp umesu* (optional)
2 tsp Herbamare seasoning salt (or whatever you have at home)
Method:
1. Place the salad leaves on a platter, and sprinkle the pears and walnuts over the top.
2. Blend the dressing ingredients together until thick and smooth. Chill in the fridge.
3. Just before serving, drizzle the dressing liberally over the salad and sprinkle the tempeh "bacon" on top.
* Umesu is available in Asian specialty stores. It is a Japanese plum vinegar made from umeboshi. If you can get some, this recipe will thank you. If not, it doesn't really matter.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 6
Rating: 5/5
Red Coleslaw
Ok, so this salad is VERY RED!! But, don't let that put you off it. It tastes divine. It's also vegan (therefore egg and dairy free), and gluten and nut free.
Red Coleslaw
Ingredients:
1 whole red cabbage, finely shredded (about 4 cups)
2 cups fresh beetroot (peeled and grated)
2 cups carrot (peeled and grated)
2 cups red apple, quartered & sliced thinly
3 Tbsp flaxseed oil
1 Tbsp Braggs Aminos (or tamari or soy sauce will do)
1 Tbsp lemon juice
1 Tbsp apple cider vinegar
1/2 Tbsp mustard
Method:
1. Place cabbage, beetroot, carrot & apple in a large bowl and toss together.
2. In a small bowl, whisk together the remaining ingredients.
3. Just before serving, dress the coleslaw.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 6
Rating: 4/5
Red Coleslaw
Ingredients:
1 whole red cabbage, finely shredded (about 4 cups)
2 cups fresh beetroot (peeled and grated)
2 cups carrot (peeled and grated)
2 cups red apple, quartered & sliced thinly
3 Tbsp flaxseed oil
1 Tbsp Braggs Aminos (or tamari or soy sauce will do)
1 Tbsp lemon juice
1 Tbsp apple cider vinegar
1/2 Tbsp mustard
Method:
1. Place cabbage, beetroot, carrot & apple in a large bowl and toss together.
2. In a small bowl, whisk together the remaining ingredients.
3. Just before serving, dress the coleslaw.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 6
Rating: 4/5
Chickpea, Cauliflower and Peas Curry
You can really use any veges in this dish, and the chickpeas give you protein and calcium. This dish is also gluten, nut and soy free.
Chickpea, Cauliflower and Peas Curry
Ingredients:
2 Tbsp olive oil
2 cups chickpeas (canned is good - if you want to use dried, you will need to prepare them first)
2 cups cauliflower
1 cup peas
1 cup tomatoes (diced)
1 Tbsp garlic (minced)
1 Tbsp ginger (minced )
1/2 cup onion (cut into wedges)
1 green chilli, seeds removed (minced)
1 tsp tumeric
1 Tbsp mustard seeds
1 Tbsp cumin seeds
1/2 tsp coriander
1 tsp Herbamare seasoning salt (or which ever salt you have on hand)
1/2-1 cup water
1 cup fresh coriander (optional - but highly recommended)
Method:
1. Cut the cauliflower into bite-sized florets.
2. Heat the olive oil in a frying pan over a medium high heat and add the onions. Cook the onions, stirring occasionally, until they are a golden colour. Remove from the oil.
3. In the same pan and oil, saute the garlic, ginger and chilli for a minute or so, without colouring.
4. Add the chickpeas and cauliflower, and toss to coat with the flavoured oil. Add the spices, and cook off for 1 minute, and then add the salt.
5. Pour in the tomatoes, onions, peas and 1/2 cup water, then lower the heat. Cover and simmer the curry until the tomatoes are broken down and the cauliflower is tender (about 15 minutes). Add more water as required and stir occasionally to stop the ingredients from sticking in the pan.
6. Roughly chop the coriander and stir through just prior to serving.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 4
Rating: 4.5/5
Chickpea, Cauliflower and Peas Curry
Ingredients:
2 Tbsp olive oil
2 cups chickpeas (canned is good - if you want to use dried, you will need to prepare them first)
2 cups cauliflower
1 cup peas
1 cup tomatoes (diced)
1 Tbsp garlic (minced)
1 Tbsp ginger (minced )
1/2 cup onion (cut into wedges)
1 green chilli, seeds removed (minced)
1 tsp tumeric
1 Tbsp mustard seeds
1 Tbsp cumin seeds
1/2 tsp coriander
1 tsp Herbamare seasoning salt (or which ever salt you have on hand)
1/2-1 cup water
1 cup fresh coriander (optional - but highly recommended)
Method:
1. Cut the cauliflower into bite-sized florets.
2. Heat the olive oil in a frying pan over a medium high heat and add the onions. Cook the onions, stirring occasionally, until they are a golden colour. Remove from the oil.
3. In the same pan and oil, saute the garlic, ginger and chilli for a minute or so, without colouring.
4. Add the chickpeas and cauliflower, and toss to coat with the flavoured oil. Add the spices, and cook off for 1 minute, and then add the salt.
5. Pour in the tomatoes, onions, peas and 1/2 cup water, then lower the heat. Cover and simmer the curry until the tomatoes are broken down and the cauliflower is tender (about 15 minutes). Add more water as required and stir occasionally to stop the ingredients from sticking in the pan.
6. Roughly chop the coriander and stir through just prior to serving.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 4
Rating: 4.5/5
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