Category Archives: Mains

Lentil Broccoli & Quinoa Soup with Lemon, Mint & Chilli

Bright and refreshing yet comforting and sustaining, this is my favourite soup right now! I was looking for a recipe for a friend when I came across the recipe “Broccoli and Red Lentil Detox Soup” by Beauty Bites. When I was making it several days later I decided to add some cooked quinoa I had in in the fridge to make it a whole meal and then had a hankering for a strong lemony flavour.  I also used fresh turmeric instead of powdered, added more broccoli and mint which have such an affinity for the chilli and lemon.  I’ve been known to eat this whole batch in one go.. 🙂


Lentil Broccoli & Quinoa Soup with Lemon, Mint & Chilli
 
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A delicious all-in-one meal in a bowl soup!
Author:
Serves: 2-4
Ingredients
  • 1 medium onion
  • 1 garlic clove
  • ½ tsp ground cumin
  • ½ tsp ground turmeric (or preferably a small chunk of fresh, grated)
  • ½ tsp ground ginger or fresh, grated
  • 1 heaped tsp chicken style stock powder
  • 1 medium head of broccoli - finely chopped - stalk and florets
  • ½ cup red lentils
  • 1 heaped tsp semi dried chillies (Garden Gourmet brand)
  • Freshly squeezed lemon juice (2-4 tablespoons or to taste)
  • A dozen or so mint leaves, from 3 sprigs of mint, finely chopped
  • 1.5 cups cooked quinoa (I used ½ cup raw, cooked)
Instructions
  1. Peel and chop garlic and onion, wash herbs and vegetables and chop broccoli, mint leaves. Juice the lemon. Cook the quinoa.
  2. PC method:
  3. Sauté the veg for five minutes in splash of water then add all other ingredients except lemon, mint and quinoa, enough water to generously cover then cook on high for 10 minutes. Release pressure, stir in quinoa, lemon and mint and serve.
  4. Regular method:
  5. In your saucepan sauté the garlic and onions then add the spices (turmeric, ginger and cumin) adding and add a splash of water. Move around the pan for 2-3 minutes, making sure they don't burn.
  6. Add the chopped broccoli, the lentils, a pinch of salt, enough water to cover by around 2 cm.
  7. Place on the lid and cook on a low heat for about 10-15 minutes or until the lentils and broccoli are tender.
  8. Add the mint, quinoa and lemon juice and remove from the heat.

 

Superfood Burgers

“Superfoods” was such a buzzword a couple of years ago and I hate to use it really as the fact is that all fruits and vegetables are actually “superfoods” with their own unique blend of phytonutrients.  But this one does happen to contain 3 of the most recent foods claimed to be superfoods so I couldn’t resist calling them that.  I based this on a recipe from those you can buy at Forest Way Fresh; a large delicatessen / independent grocers in Terrey Hills on Sydney’s Northern Beaches.  They were so delicious I tried to recreate them! This is a very kid-friendly recipe (adults love them too though!) as they are sweet, with a great firm crispy texture. If your kid aren’t  keen on quinoa or greens this is a great one to try!


Superfood Burgers
 
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Quick and easy kid friendly burgers
Author:
Recipe type: Burger / Pattie
Serves: 12-20 burgers
Ingredients
  • 1 medium brown onion, finely chopped
  • 1 t ground cumin
  • 2 t ground coriander
  • 1 tsp salt
  • 750g sweet potatoes, (baked and mashed weight)
  • ½ cup raw quinoa, cooked (1.5 cups)
  • 140g bag chopped kale, cooked & squeezed
  • ½ cup dry roasted pecans, pulsed in food processor to a coarse meal
  • 1 cup oats, pulsed to a coarse meal
  • 1 cup sesame seeds, for coating
Instructions
  1. Pre-prep: Bake sweet potatoes, cook quinoa & kale, chop onion and kale, toast and pulse pecans and oats.
  2. Preheat oven to 200 degrees centigrade.
  3. Cook the onion with a little splash of water in a large frying pan, add the spices and once they’re smelling fragrant; tip into a large bowl and add the sweet potato, cooked quinoa, pecans, kale, oats and seasonings and stir well. Test the seasoning. Add some maple syrup if not quite sweet enough.
  4. Form into burgers and roll in sesame seeds before chilling.
  5. Bake in a hot oven for 15 minutes then flip and bake again for another 10 minutes. They should be golden brown and crisp.

 

Veggie Burgers


Veggie Burgers
 
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Kid friendly - fun to make - delicious veggie packed patties
Author:
Serves: 6-10 burgers
Ingredients
  • 1 small red pepper, diced small
  • 1 small red onion, chopped small
  • 1 cup baby spinach
  • 1 can chickpeas, drained
  • 1 cup cooked brown rice
  • 1 medium potato, finely grated
  • 1 medium sweet potato, diced small and roasted
  • ½ cup toasted pumpkin and sunflower seeds
  • 2 T soy sauce
  • 2 T fresh lemon juice
  • 2 T tomato sauce
  • 1 tsp coriander
  • 1 tsp cumin
  • Fresh herbs such as parsley / coriander if liked
  • 2 cups fresh breadcrumbs
  • Dried breadcrumbs
  • salt & pepper
Instructions
  1. Prep: roast the sweet potato; toast the seeds and then prepare and measure all the
  2. ingredients.
  3. Blend the pepper, onion & spinach in a food processor until well combined but not a paste.
  4. Pour into a bowl.
  5. Blend the brown rice with the drained chickpeas until fairly smooth, then add to the bowl
  6. with the cooked sweet potato and grated potato to the veggie mixture and mix well with hands
  7. Add the toasted seeds, soy sauce, lemon juice, tomato sauce, spices, herbs, seasoning, and
  8. mix in again. Add some breadcrumbs if too wet. Refrigerate until ready to make.
  9. Roll balls in the dried breadcrumbs and flatten into burgers.
  10. Fry or bake and serve in buns with lettuce, tomato, avocado and favourite sauce.

 

  • This image is a borrowed one as I forgot to take a picture!
    Will add a new one next time we make them. 🙂

 

Easy Multi-grain Balls

My family is a big fan of the mix I use in my Kale & Red Pepper Bites so i decided to try and simplify the recipe so I could make it more often as it’s so versatile.  As well as making little bites, you can roll into falafel-like balls as I have done here and use just as snacks (or as meatballs with spaghetti); roll into sausages, or a filling for sausage rolls or pies.  The flavourings are easy to change up too so you could do Indian or Mexican spiced for example.  Fun to play around with the flavours!  This simple version just uses mixed herbs but feel free to add herbs and spices you love!  If you do not have  rice cooker use a large heavy based pan with a close fitting lid on a low light and be prepared to top up the water a little if need be.  The water should be completely absorbed by the end of cooking.

Easy Multi-grain Balls
 
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Author:
Serves: 20-30
Ingredients
  • ½ cup medium grain brown rice
  • ¼ cup millet
  • ¼ cup split red lentils
  • ¼ cup quinoa
  • 1 heaped teaspoon veg stock powder
  • 2 tsp dried mixed herb mix
  • 1 tsp garlic granules
  • 1 tsp onion powder
  • 2 tablespoon low sodium tamari or soy sauce
  • 1 tablespoon tomato paste
  • 1 tablespoon date syrup / paste
  • zest of a small lemon
  • ¼ cup ground almonds
  • Salt & pepper to taste
  • 1 cup quick oats
  • Sesame seeds for rolling in / sprinkling on top
Instructions
  1. Rinse the 1st four ingredients in a sieve - rice, millet, lentils and quinoa and put into your rice cooker with 3 cups of water. Cook!
  2. Preheat then oven to 190 degrees C.
  3. Meanwhile in a large mixing bowl put the remaining ingredients apart from the sesame seeds.
  4. Once the grains and lentils have cooked scrape them into the bowl and mix thoroughly. If liked you can refrigerate at this stage. The mixture will become much firmer as it cools down.
  5. Roll into balls or use an ice cream scoop to divide into portions, roll in the sesame seeds - or sprinkle them over the top and place on a lined baking tray.
  6. Bake for 20 minutes then turn and cook again for a further 10 minutes or until crispy and firm.

 

Simple Suppers: Teriyaki Stir Fry


Simple Suppers: Teriyaki Stir Fry
 
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Author:
Serves: 5-7
Ingredients
  • SAUCE:
  • ½ cup soy sauce
  • 1 cup orange juice
  • 1 T tahini
  • 1 tsp dried ginger
  • 1 clove garlic
  • 8 dates
  • Blend together (makes more than you need)
  • ____________________________________
  • 850g pack stir fry veg bag
  • 200g edamame beans
  • 3-400g bag of sliced mushrooms
  • TO SERVE:
  • Cashews / Fresh coriander / Chilli
Instructions
  1. Put your noodles (or rice) on to cook.
  2. Blend the sauce ingredients together in blender and set aside
  3. When you are 10 mins from your starch being ready, heat a large deeo frying pan or wok over a high heat. Add the edamame beans, mushrooms and veggies to the hot pan and stir regularly until tender and water evaporated. Pour over as much of the sauce as you want, and serve with the hot noodles or rice. Top with your chosen garnishes.

 

 

Simple Suppers: Mixed Veggie Dhal


Simple Suppers: Mixed Veggie Dhal
 
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First in a series of quick and easy dinners
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Cuisine: Indian
Serves: 6-8
Ingredients
  • 1 chopped onion or use frozen chopped onion
  • 1 clove garlic / 1 tsp garlic paste
  • 1 tsp semi dried ginger - e.g Gourmet Garden range (or use ginger paste)
  • 1 x 400g bag ready chopped veggies e.g. Simply Simmer Veggie Mix from Woolworths
  • 1 bag frozen spinach
  • 1 cup red split lentils
  • 1 400g can / carton tomatoes
  • 1 tsp cumin seeds
  • 1 tsp coriander
  • 1 tsp turmeric
  • 2 tsp curry powder
  • 1 teaspoon stock powder / 1 stock cube
  • 2 cups water
  • ------------------------------------------------------
  • 1 tsp garam masala
  • 3 tablespoons hummus
  • Juice of half a lemon
Instructions
  1. If using electric pressure cooker, switch to Brown or Saute function, add onion, garlic, ginger & other spices and a splash of water and stir whilst you source your other ingredients.
  2. Add all the ingredients above the line, switch to High Pressure and function and set for 15 minutes.
  3. Once it has finished, release the pressure and stir in the lemon juice, garam masala and hummus.
  4. Stir well and allow to keep warm for 5-10 minute whilst you get ready to serve.
  5. Serve with rice or wholewheat pitta bread.
  6. Top with coconut / yogurt / fresh coriander / chilli etc as desired.
  7. IF NOT using a pressure cooker, add the onion and spices and a splash of water to a large heavy casserole dish or saucepan with lid, and saute for 5 minutes. Add all the other ingredients above the line, then bring to the boil. Reduce to simmer, place on lid and simmer for 45-60 minutes or until lentils and veggies are very soft. Stir in other ingredients and heat for a further 5-10 mins.

 

Mexican Pizzas


Mexican Pizzas
 
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All the usual Mexican culprits on top a wholewheat pitta creates a pizza-like sensation.
Author:
Cuisine: Mexico meets Italy
Serves: 8
Ingredients
  • Wholewheat pitta breads (we used 8 small: bonus: they all fit in the oven at once!)
  • 1 can oil free refried beans (tip Coles own brand)
  • ½ cup salsa of choice, we used Old El Paso Mild
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp oregano
  • 1 large red onion, sliced
  • 1 cup Red roasted pepper / capsicum strips - from a jar or homemade
  • 2 can red kidney beans (or black beans), drained and rinsed
  • 2 cups frozen corn (not essential to defrost)
  • 1 large avocado
  • ½ cup raw cashews
  • Juice of a lime
  • Extra salsa of choice
  • Chillies etc to taste as required
  • Fresh chopped coriander if liked
Instructions
  1. Preheat oven to 220 C
  2. In a medium bowl mix together the refried beans, the ½ cup salsa, and herbs and spices.
  3. Place your pitta breads on large oven trays (we used pizza trays with the holes) lined with baking paper.
  4. Divide the bean mixture up evenly between each pitta and smooth out evenly to the edges.
  5. Top generously and evenly with onion, capsicum, beans and corn.
  6. Bake in the oven for 10-15 or until piping hot and base is crispy.
  7. Whilst they are baking blend together the cashews and lime juice until thick and creamy.
  8. Top with dollops of salsa, cashew-lime cream and avocado, chillies, coriander etc and serve!

 

Spicy Orange Noodles with Mushrooms, Kale & Edamame


Spicy Orange Noodles with Mushrooms, Kale & Edamame
 
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Author:
Recipe type: Main
Cuisine: Chinese
Serves: 4
Ingredients
  • SAUCE:
  • ¼ cup orange juice
  • ¼ cup lime juice
  • 2 Tablespoons peanut butter
  • 1 tablespoon miso paste
  • 1 tablespoon orange / mandarin zest
  • 1 clove garlic, crushed / chopped
  • 1 tablespoon soy sauce
  • 1 tablespoon maple syrup / brown rice syrup
  • 1 teaspoon semi dried chilli / chilli flakes - adjust to suit
  • ¼ tsp toasted sesame oil
  • ½ cup soy milk
  • OTHER THINGS:
  • 350g wholewheat noodles or spaghetti
  • 1 cup podded edamame beans
  • ½ bunch kale, destemmed, finely shredded
  • 375g punnet sliced mushrooms
  • To serve: spring onions, finely chopped
Instructions
  1. Put a large pot of water on to boil for the noodles.
  2. Whisk together all the sauce ingredients in a bowl.
  3. Prepare the beans, mushrooms and and kale.
  4. Put the shredded kale in to a large bowl and pour boiling water over it.
  5. Heat a large deep frying pan or wok and add the mushrooms.
  6. Once liquid is released add the kale and stir around.
  7. Once noodles are almost ready add the beans to the frying pan or wok and heat through. Cook for a few minutes until the kale is tender and most of liquid evaporated.
  8. Serve up the noodles into individual bowls, top with the vegeables and drizzle over the sauce.
  9. Sprinkle over the spring onions.

 

Lemongrass & Chilli-Lime Stir Fry


Lemongrass & Chilli-Lime Stir Fry
 
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Aromatic stir fry with Thai flavours and green vegetables. Serve with noodles or rice.
Author:
Recipe type: Main
Cuisine: Thai
Serves: 4
Ingredients
  • 4 garlic cloves
  • 2 green chillies
  • 1 stick lemongrass
  • 2 zucchini
  • 1 green capsicum
  • 200g button / smallish mushrooms
  • 200g snow peas
  • 1 pack marinated tofu pieces
  • ½ cup salt reduced soy sauce
  • ½ cup apple juice
  • Juice and zest of a lime
  • 1 tablespoon of tahini
  • To Serve: Rice or Noodles, freshly chopped coriander
Instructions
  1. Put on your rice or noodles to cook.
  2. Peel the garlic, chop and deseed the chillies, peel and slice a finger-length piece of lemongrass and put them in a food processor or mini-chopper and pulse until finely chopped.
  3. Prep the veggies: slice the zucchini into thick half-moons, quarter the button mushrooms, slice the capsicum, and de-vein and slice the snow peas lengthwise.
  4. Rinse the tofu in a sieve with boiling water to remove oily marinade then cut into bite size pieces.
  5. If you are having noodles, check if they are ready, then drain and set aside.
  6. Heat a large wok or deep frying pan with a lid and add the lemongrass, chilli and garlic paste with a tablespoon of water and stir around for a couple of minutes. Add the zucchini, mushrooms, tofu and capsicum; mix well and put on the lid. Whisk together the apple juice, soy sauce, lime juice and zest and tahini.
  7. Add as much of the sauce as you like to the vegetables along with the snow peas and cook until they are bright green and still crisp. Add more if the sauce evaporates too much.
  8. Add the noodles to the pan or serve on top in individual bowls with the rice.
  9. Serve scattered with the chopped coriander leaves.

 

Lentil, Mushroom, Walnut, Quinoa & Black Bean Taco filling

This has been a long work in progress. Our family loves Mexican food and we usually make burritos or tacos but I have been looking for a dryer taco “meat” which doesn’t make them soggy.  After trying lots of variations I’ve come up with a winner!  Topped with avocado, salsa and spring onions, these tacos are delicious!

Lentil, Mushroom, Walnut, Quinoa & Black Bean Taco filling
 
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Author:
Recipe type: Main
Cuisine: Mexican
Serves: 8
Ingredients
  • 1 red onion, finely diced
  • 1 clove garlic, crushed or finely chopped
  • 3 cups finely chopped mushrooms
  • 1 teaspoon each of coriander, cumin, smoked paprika and dried oregano
  • 3 T tomato paste
  • 1 can lentils or 1.5 cups home cooked
  • 1 can black beans, drained and rinsed
  • 1 packet cooked red quinoa, or 1.5 cups of home made
  • ½ cup chopped walnuts
  • 1 cup frozen sweetcorn - defrosted
  • Salt & pepper
Instructions
  1. Fry off the onion, spices then add all other ingredients.
  2. Add a splash of water and keep stirring from time to time until it dries out a little - should be fairly dry
  3. Toast corn tortillas in hot pan with lid so they steam and crispen.
  4. Spoon 2-3 dessertspoons in each taco and top with your favourite toppings - fresh salsa and diced avocado, hot sauce, coriander and lime juice!