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Posts Tagged ‘Vegetable’

What you need:

2 tbsp olive oil
1/2 yellow onion, diced
3 garlic cloves, minced
1 tbsp ginger, minced
1 jalapeno pepper, minced
1/4 cup cashews, ground
1/2 cup whole cashews
2 cups coconut milk
1 (8-oz) tin tomato sauce
3 tbsp curry powder
2 tsp tumeric
1 tsp cardamom
2 tsp salt
1 cup broccoli, chopped
1 cup cauliflower, chopped
2 carrots, chopped
2-3 small red potatoes, chopped
1 red  pepper, julienned
1  courgette (zucchini), chopped
1 cup fresh coriander, chopped

What you do:

Heat olive oil in a large saute pan over medium heat. Add the onion, garlic, ginger and jalapeno pepper. Once the onions have turned translucent, add the ground cashews, coconut milk, tomato sauce, curry powder, tumeric, cardamom and salt. Stir until combined.

Next, stir in the broccoli, cauliflower, carrots and potatoes. Continue to saute until vegetables are tender. Add the  pepper and courgette ; reduce heat and simmer for an additional ten minutes.
Serve over rice.

Sprinkle with fresh coriander.

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What you need:

1 tbsp olive oil
10g butter
2 leeks, trimmed & roughly chopped
225g potatoes peeled & cut into chunks
1 litre vegetable stock ( 1 cube)
1/2 head of broccoli, cut into small florets
a little grated cheese ( optional)

What you do:


Heat the oil & butter together in a large saucepan, & gently soften the leeks for around 10 mins.
Add the potatoes, stir then add the stock.
simmer gently for 10 mins , or until the potatoes are cooked.
Add the broccoli & simmer for another 5 mins or until cooked.
Puree the soup until smooth. the divide into 4 bowls, then sprinkle some freshly grated parmesan.

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What you need:

3 tbsp vegetable oil
3 tbsp all-purpose flour
1 small onion, chopped
1 green pepper, chopped
2 stalks celery, chopped
3 cloves garlic, chopped
Kosher salt and freshly ground pepper
1 tbsp soy sauce or Worcestershire sauce
1 tsp smoked paprika (preferably hot)
2 cups low-sodium vegetable broth
1 pound kale or Swiss chard, stemmed and chopped
1 10 oz  package frozen black-eyed peas
Brown rice, for serving (optional)

What you do:

Heat the vegetable oil in a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes. Add the onion,  pepper, celery, garlic, 3 tbsp water and 1/4 tsp each salt and pepper.

Reduce the heat to medium, cover and cook, stirring occasionally, until the vegetables soften, about 8 minutes.

Add the soy sauce and paprika and cook, stirring, 30 seconds. Stir in the vegetable broth, scraping up any browned bits from the bottom of the pot, then cover and bring to a boil.

Add the greens and black-eyed peas to the pot. Reduce the heat, cover and simmer, stirring occasionally, until tender, about 15 minutes. Season with salt and pepper.

Serve with the rice.

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What you need:

10 Lasagna noodles
2 packages (10 oz. each) frozen chopped spinach (drain well by squeezing spinach down in colander with wax paper)
1/2 cup chopped onion
1 tbsp oil
1 cup grated raw carrots
2 cups sliced fresh mushrooms
15 oz / 425g  tomato sauce ( 1 tin)
6 oz /170g tomato paste (1 tin)
1/2 cup chopped pitted rip black olives
1 1/2 tsp dried oregano
1 cups cream-style cottage cheese
1 lb / 454g sliced Monterey Jack cheese
1/4 cup grated Parmesan cheese

What you do:

Pre heat the oven to 190C / 375F / gas mark 5.

Prepare noodles, drain.
Prepare spinach according to package (or simply defrost ahead of time)
Sauté onion in oil, till soft. Add carrots and mushrooms; cook until crisp-tender. Stir in tomato sauce, paste, olives, and oregano.
Grease 13 x 9 x 2 inch casserole pan.
Layer 1/2 each noodles, cottage cheese, spinach, sauce mixture, and 1/3 cheese. Repeat placing remaining 1/3 Monterey Jack cheese on top. Sprinkle with Parmesan cheese.
Bake in the oven for around 30 minutes.

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What you need:

For the topping…
4 oz / 100 g butter
6 oz / 150 g wholemeal flour
4 oz / 100 g grated cheese
2 oz / 25 g chopped mixed nuts
2 tbsp / 30 ml sesame seeds

For the base …
1 1/2 lbs / 600g mixed root vegetables
1 large onion
8 oz / 200g tomatoes
1 oz / 25g wholemeal flour
1/2 pt / 300 ml vegetable stock
1/4 pt / 150 ml milk
3 tbsp / 45 ml chopped parsley

What you do:

pre heat the oven to 190C / 375F / gas mark 5

Base :
Chop the vegetables
In a large frying pan saute the onion until translucent.
Add the prepared vegetables & cook on a gentle heat stirring occasionally, for around 10 mins.
Stir in the flour, then add the rest of the ingredients.
Bring to the boil, then reduce the heat , cover then simmer for around 15 mins or until the vegetables are tender.
Transfer to an oven proof dish.
Topping…
Rub the butter into the flour then add the cheese, nuts & sesame seeds.
Press the topping all over the vegetables.
Bake in the oven for 30 mins.
Serve hot .

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What you need:

8 oz /225 g whole-wheat flour
4 0z / 115 g rolled oats
2 oz / 55 g sliced almonds, crushed walnuts or crushed pecans
2 tsp baking powder
1/2 tsp cinnamon
2 medium bananas
250 ml semi or low fat milk
1 egg
1 tsp almond extract
8 oz / 225 g mixed frozen berries
Vegetable oil cooking spray

What you do:

In a bowl, combine the flour, rolled oats, nuts baking powder & cinnamon.  In another bowl,  mash 1 banana then add the milk, egg and almond extract. Pour the liquid ingredients into the  dry ingredients, stirring until smooth. Slice remaining banana and stir into the batter then  add the berries. Warm a non stick frying pan over medium heat; coat with cooking spray. Pour in around 2 oz/ 55 g  ( 4 tbsp) of batter into the frying pan. Cook until golden brown, around 2 to 3 minutes per side. Repeat until batter is gone.

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