This is based on a thing I’d kind of throw together for myself for lunch when I was a stay-at-home-mum and one day when I was marvelling at the deliciousness of it I realised I was being selfish to keep it to myself so I made it into a proper family meal and everyone loved it. Better still this is a quick and easy weeknight dinner, whilst not skimping on plenty of veg. It’s kind of like a risotto so should be soupy and not a dry pilaf-type thing. If you like it hot spicy feel free to add chopped chillies or chilli powder at the start. Otherwise this is totally kid friendly. 🙂
Spicy Spinach & Mushroom Rice Bowl
- 1 red onion, diced
- 1 red capsicum, diced
- 4 field mushrooms, diced or a bag ready sliced
- 2 tsp turmeric
- 2 tsp coriander
- 2 tablespoons salt reduced soy sauce
- 2 tsp smoked (or regular if you're' not a fan) paprika
- 1 bag baby spinach, 2-300g, chopped
- 1 cup frozen sweetcorn and / or peas
- 3 cups ready cooked medium grain brown rice
- 2 cups vegetable stock
- 2-3 tablespoons tahini (or ½ cup fat free hummus)
- 1.5 cups tomato pasta sauce
- Juice of a (juicy) lime
- Freshly chopped parsley
- Prep all your vegetables.
- Heat a large, deep non stick pan (which has a lid preferably)
- Saute the onion, capsicum and mushrooms with the spices and cook for 5 minutes until the capsicums are softened a little then add handfuls at a time of the chopped spinach, stirring until it wilts in to the mixture - should take around 5 minutes.
- Add in the cooked rice, frozen corn / peas, the stock, the tahini (or hummus) and pasta sauce and stir well. Once it starts to bubble put on the lid and turn down to gentle simmer. After 5 minutes check the vegetables are all done to your liking. Stir in the lime juice, scatter with the parsley and serve!
These were a bit of an experiment which turned into a huge success! We had them for dinner topped with hummus and salsa (or hot sauce or tomato sauce depending on your age!) with some steamed broccoli. Also were a great breakfast the next day sandwiched into some sourdough with avocado and tomato.
Potato, Chickpea & Veggie Cakes
Recipe type: Patties & Burgers
- 700g potatoes (peeled weight)
- 1-2 cups dry breadcrumbs (I used a sourdough crust, pulsed in food processor, toasted in oven, then pulsed again into a fine crumb)
- 1 can chickpeas, drained and rinsed
- 2 T tahini
- 1 brown onion, finely chopped
- 1 leek, halved lengthways, washed and finely sliced
- 2 cups finely chopped cabbage
- 100g chopped mushrooms
- 1 medium carrot grated
- ½ cup frozen baby peas
- ½ cup frozen sweet corn
- 1 tsp mixed dried herbs
- ½ t paprika
- ½ t turmeric
- ½ t coriander
- 1 T soy sauce
- 5 cubes frozen spinach defrosted and squeezed dry
- Peel your potatoes and put into a pan of cold water and bring to the boil.
- Meanwhile, prepare your other vegetables (and breadcrumbs if necessary.)
- Blend the chickpeas with the tahini in a food processor until mostly smooth, a few chunks is ok.
- Put the onion, leek, cabbage, mushrooms, carrot into a large nonstick frying pan and cook over a medium heat, stirring frequently until softened, adding a splash or two of water if starting to stick. Stir in the herbs and spices and soy sauce and cook until very soft and most moisture evaporated. Turn off the heat.
- Preheat the oven to 170 degrees and line a large baking tray with paper and place inside.
- When your potatoes are just tender, drain well and mash until smooth.
- In a large bowl combine the potato, chickpeas, the cooked veggies, frozen peas and corn, and the spinach. The mixture should be very thick and quite difficult to stir. Hands are easier if it's too hard! Can be refrigerated at this stage until you're ready to cook them.
- Take large spoonfuls and shape into patties, then coat in breadcrumbs.
- Cook a batch at a time in a dry frying pan over a moderate heat for a few minutes until crispy on both sides, then transfer to your baking sheet in the oven whilst you cook the rest. Bake them in the oven for a further 15 minutes. I managed to get 14 cakes.
This recipe has been a surprising favourite for many years, having been adapted from a recipe in BBC Vegetarian Good Food magazine circa 1999! It’s a rustic Italian inspired dish. More vegetables have been included, oil eliminated and wholewheat sourdough toast substituted. Interestingly it features cumin which I thought was very unusual for in Italian cuisine, however after researching I find it used to be more popular and was even called Roman Caraway! 🙂
Even my kids love this dish; it’s both simple in terms of ingredients and yet complex in flavour. You WILL go back for a second bowl!
Italian Cabbage & Beans
Recipe type: Casserole / Soup
- 1 large leek, sliced
- 1 large red onion, sliced
- 1 garlic clove, crushed
- 1 garlic clove, cut in half
- 1 teaspoon cumin seeds (or try fennel or caraway for interesting variations)
- 2 large potatoes, peeled and diced
- 1 litre vegetable stock
- 2 bay leaves
- 1 small savoy cabbage, roughy shredded / and / or kale, shredded
- 1 can cannellini beans, drained & rinsed
- wholewheat sourdough bread, toasted
- flatleaf parsley, finely chopped
- In a large deep casserole pot, saute the leek, onion, cumin seeds & crushed garlic for 3 minutes until softened, stirring occasionally and adding a small splash of the stock to stop it sticking
- Add all of the stock, and bring to the boil.
- Add the bay leaves, cabbage beans potatoes and return to the boil.
- Turn down to a simmer and put on the lid.
- Simmer for 15 minutes or until the potatoes are tender.
- Turn off the heat and allow to sit for 10 minutes whilst you toast the bread and rub them with the cut garlic cloves.
- Serve the cabbage and beans scattered with the parsley alongside the garlic toast
I must thank my amazing friend Emma Roche and her husband Scott for helping me sort out a major security issue with my site! By very small way of thanks, I’m plugging her site www.plantplate.com for amazing recipes, tips, advice and info on the Plant Based Diet. You’ll also see a link there to Emma’s new eBook which you can download for a very reasonable fee. Her eBooks include shopping lists and full instructions.
Whenever I put up a new recipe I always add it to my facebook page which is https://www.facebook.com/plantbasedfamilyaustralia/ where I welcome comments and questions etc, rather than putting comments here as it’s more interactive and besides which allowing comments on my website is impossible right now without inviting in spam back in again! So please like my Facebook page and you’ll be kept up to date with any new recipes. It’s so nice to be back in operation! 🙂
Tender vegetables simmered in a creamy sauce. Perfect for an Autumnal dinner served with mash & more veggies.
Chunky Vegetable Mornay
- 1 large leek, sliced
- 1 large green capsicum / bell pepper, diced
- 1 large carrot, diced small
- 1 large stick celery, diced small
- ½ cup white wine
- 1 tsp Dijon mustard
- 1 tablespoon lemon juice
- 1 clove garlic, crushed
- 2 bay leaves
- 1 tablespoon nutritional yeast
- 1 cup soy / other plant milk
- 1 cup boiling water
- 2 tablespoons creamy style hummus
- 1 tsp chicken style stock powder
- 1 head broccoli, cut into small florets
- 2 tsp cornflour mixed til smooth with a splash of soy milk
- Salute the 1st 4 ingredients (leek to celery) in a large frying pan (skillet or casserole dish with a close fitting lid) until tender, adding a splash of water if necessary to stop sticking.
- Add the remaining ingredients apart from broccoli & cornflour mix and stir well, replace the lid and simmer for 10 minutes. Add the broccoli and replace lid, allow to steam until broccoli is almost done. Add the cornflour mix, and stir slowly until thickened and flour is cooked out. Turn off the heat, replace lid and allow to sit whilst you prepare the plates & accompaniments.
- Best served with mashed potatoes, or a cooked grain. May also go well with wholewheat pasta.
This was inspired by Fatfreevegan’s recipe for Dal Tadka, I wanted to include more veggies and tweaked the method and spices a little.
Cauliflower & Kale Dhal (pressure cooker)
- 2 brown onions, chopped
- 1 inch piece ginger, grated
- 2 large cloves garlic, minced, grated for finely chopped
- 1 cup split red lentils
- 3 cups water,
- 1 teaspoon vegetable stock powder (optional)
- 1 large tomato, chopped
- 3 cups small cauliflower florets
- ½ bunch kale, de-stemmed & finely chopped
- 1 heaped tsp cumin seeds
- 1 teaspoon turmeric
- ½ teaspoon salt (optional)
- 1 tsp ground coriander
- ½ tsp chilli powder / to taste (optional)
- 1 teaspoon garam masala / dhal spice mix / curry powder
- Put rice on to cook if you are serving with rice.
- Heat the pressure cooker on brown function, add one of the onions, all the ginger and garlic and stir around for a minute, add a splash of water or stock if starts to stick.
- Add the lentils, water, stock powder if using, tomato, cauliflower, kale, cumin seeds, turmeric & salt and stir thoroughly.
- Lock down the lid and set to high pressure for 10 minutes.
- Whilst the dhal is cooking, heat a large frying pan and dry fry the onion with remaining spices for 5-10 minutes, over a medium heat. Use a lid to catch the steam and prevent them from sticking.
- Once the dhal is finished, release the steam and add the cooked onions and spices; stir well and serve.
- Great with mango chutney, freshly chopped coriander and a sprinkle of coconut if you wish.
This is really a meal in a bowl and yet another easy way of getting fantastic nutrition into children – you can puree this soup if you want to hide the awesome but yet suspicious ingredients! Along with a hunk of wholegrain bread this is dinner on the table in 30 minutes.
Sweet Potato, Capsicum & Chickpea Soup with Spinach
Recipe type: Soup
- 1 medium / large brown onion
- 2 cloves garlic
- 1 large red capsicum (bell pepper), diced
- 2 teaspoon ground cumin
- 1 teaspoon ground coriander
- ¼ teaspoon ground chllies
- 2 cups cooked chickpeas
- 500g sweet potato - diced
- 1.2 litres vegetable stock
- 1 small glass white wine
- 2 large handfuls of baby spinach leaves
- Heat large soup pot over a medium heat and sauté the onion, garlic, and capsicum until softened a little, be careful not to burn the garlic
- Add the spices, chickpeas, sweet potato, wine and stock and bring to the boil.
- Once the potatoes are tender, stir in the baby spinach and stir until wilted.
- Use a potato masher or stick blender if liked to make a little smoother, or serve chunky.