Tag: Plant Based

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MILLET, BROCCOLI & CHICKPEA SALAD

Millet, Broccoli & Chickpea salad

Did you know that the cultivation of millet dates back to 6000 years? The tiny golden grain has nearly 15% protein, B- complex vitamins, minerals like iron and magnesium. Interestingly millet used to be referred to as the grain of happiness and it contains tryptophan – an amino acid that affects appetite, mood and sleep! It is gluten free, alkaline, easily digestible and rich in fibre. Super food really!

I substitute millet in all recipes that call for couscous, because millet is packed with nutrients. Great for weekday lunch and if you use dairy free yoghurt for the sauce it will be completely plant based. In this recipe I use the florets only but please retain the tender leaves and stems for use in a stir fry.

INGREDIENTS

1 large broccoli, washed and cut into 2cm florets

1 x 400g tin of chick peas, drained and rinsed

1 cup of hulled millet cooked as per instructions on packet

A generous handful of fresh coriander finely chopped

1 red chilli, finely chopped (optional)

Rind of one lemon

30ml lemon juice

30ml extra virgin olive oil

Salt and pepper

YOGHURT SAUCE – 1 quantity

METHOD

Steam or microwave the broccoli for 2 to 3 minutes depending on the doneness required. Set aside to cool.

Once you cook the millet, remove to a large plate and allow to cool. If you leave in a bowl or saucepan to cool, the millet may all stick together and get clumpy.

Place millet in serving bowl. Mix in the broccoli and chick peas, the red chilli, the lemon rind, salt and plenty of freshly ground pepper along with lemon juice and extra virgin olive oil. Taste for seasoning, toss the coriander leaves and serve with yoghurt sauce.

Serves 4.

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BEAN & BEAN SALAD

Bean & Bean Salad

This is a bean to the power of 2 or bean squared salad. Both names are a bit cheesy, hence bean and bean salad. This is a great working day lunch option and a power house of nutrients – my version is vegan and I love it this way but feel free to add a tin of tuna if you must.

INGREDIENTS

2 x 400 g tin of red kidney beans, drained and rinsed thoroughly

400 grams of French beans or round beans cut into 5 centimetre pieces (I used frozen)

200 grams of sweet corn kernels (I used frozen)

1 red pepper diced into 1 cm squares

1 red onion chopped finely

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KORMA FLAVOURED ROAST CAULIFLOWER

Korma Flavoured Roast Cauliflower with pappads

This makes an excellent accompaniment to slightly spiced roast meats or a fish meal or as part of a vegetarian / vegan spread. Choose compact small head with slightly tender outer leaves.

INGREDIENTS

1 cauliflower about (500 grams)

80 grams cashew pieces (soaked for half an hour in hot water)

5 centimetres ginger, chopped

3 garlic cloves, chopped

1 green chilli, chopped

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BUDDHA BOWL

Buddha Bowl

A Buddha bowl is a vegetarian meal, served on a single bowl or high-rimmed plate, which consists of small portions of several foods, served cold. Buddha bowl is a wonderful concept and makes for a perfect meal on a hot day. In my Buddha bowl, I had brown rice, steamed cauliflower, zucchini ribbons seasoned with soy sauce and ginger, edamame beans, steamed bok choy. I seasoned with toasted black sesame seeds, togarashi, and my tahini, gochujang sauce. Recipe for the sauce is below. You can try any combinations of grains and vegetables and for protein element you can have tofu or tempeh. The sauce is versatile and you can use on sandwiches as well as with vegetables.

TAHINI – GOCHUJANG SAUCE

INGREDIENTS

3 tablespoons tahini paste

2 tablespoons gochujang paste

3 garlic cloves, roughly chopped

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RAJMA – RED KIDNEY BEAN STEW

Rajma and rice is a very popular dish in India and each family would have their own version. Red kidney beans are little powerhouses of nutrition – they are low GI, high in fibre (the cholesterol lowering kind), complex carbohydrates and iron. When combined with whole grains such as rice, kidney beans provide high quality protein. So all the more reason to make rajma part of your repertoire.

Rajma served with pickled red onion

INGREDIENTS

300 grams red kidney beans

7-8 centimetres ginger, divided

4-5 garlic cloves, peeled and chopped

150 grams onions, peeled and chopped

200 grams tomatoes, chopped

1-2 bay leaves

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URAD DHAL WITH SILVERBEET

Urad Dhal with silverbeet

Dhal or dal traditionally is made with toor dhal. Sometimes it is roasted and then cooked in the pressure cooker. This particular recipe is unusual in the sense that the dhal is made with urad dhal and most of the cooking is done while roasting with ghee. There is very little water used, most of the liquid needed is from tomatoes and onions. It is thick and delicious and is a satisfying plant based meal when served with brown rice.

INGREDIENTS

140 grams urad dhal, rinsed

100 grams moong dhal, rinsed

600 grams onions thinly sliced

80 grams ghee or clarified butter

2 tablespoons tomato paste

80 grams ginger, peeled and finely chopped

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CELERIAC LATKES WITH HERB SALAD AND TAHINI DRESSING

Celeriac Latkes

Celeriac is not available in all supermarkets and yes it is an ugly looking vegetables. Luckily I am too much of a curious cook to not dismiss something based on looks.

Celeriac

You can say it is the unsung hero of the vegetable world, knobbly and odd shaped. It has a celery flavour with a hint of lemon and is nutty. I came across celeriac when we were living in Budapest and during winter there was an abundance of this. Again another very versatile vegetable – try it roasted or in soups and it will be easy to see why it is popular. You can mix it in with potato to make a mash or on its own make a velvety, creamy puree to go with your seafood.

INGREDIENTS

450 grams celeriac

150 grams parsnip

½ cup freekah boiled in water and drained

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