Dhal with Cauliflower and Eggplant

Dhal (dal, daal, dahl) is a term used for dried, split pulses (legumes), and also for the thick soupy-like dishes that are made using these pulses.

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I have been playing around with a dhal recipe for a few months now and I’m keen to incorporate it into my regular repertoire as it’s a great way to include a meat free meal that is based on the nutrition powerhouses that are pulses. Dhal can be made using a variety of split pulses or lentils, such as red lentils, channa dhal (similar to yellow split peas) and even du puy lentils. Whichever pulse you choose to use, you are providing your body with a great source of plant based protein. Just 1/2 a cup of pulses provides as much protein as 1-2 cups of other plant based sources, such as quinoa and rice, respectively. They are also a good source of iron, folate and potassium. A great food group to include for everyone, but particularly those who choose to adopt a vegetarian or vegan diet.

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The fibre contained in pulses is soluble fibre, resistant starch and insoluble fibre. Soluble fibre assists with digestive health, as well as helping to manage body weight, increase satiety, as well as improve blood sugar levels and assist in improving cholesterol levels. Insoluble fibre assists with digestive health and provides roughage for the body, assisting with bowels. Resistant starch is possibly one of the most important types of fibre, as it is starch that is resistant to digestion, meaning it will reach the end part of the digestive tract, where all the good bacteria live, providing a source of food for these bacteria (probiotics) to feed on, improving gut health. Resistant starch also assists in improving blood sugar levels and blood cholesterol levels.

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We should be aiming to include about 1/2 a cup of pulses at least 2-3 times per week. Achieving this can be as simple as regularly consuming hummus or including kidney beans into tacos or brown lentils into a bolognese sauce or adding some chickpeas or cannellini beans into a casserole or stew.

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Often a dhal is made on its own, then served with vegetables, meat or naan on the side. I have decided to add some eggplant and cauliflower to this particular dish as the flavours work really well, it helps to bulk out the dish, increases the overall vegetable content of the meal, and the kids happily eat the eggplant, which they wouldn’t if I served it up on its own. The kids absolutely loved this meal the most recent time I made it, and I think it’s because I finally got the spice combination right, meaning that it wasn’t too spicy for them. All three of their bowls were clean at the end of the meal.

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If you are making this for adults only, I would increase the mustard seeds and garam masala by half to add a little bit of punch. If you are adults sharing this meal with children and would like a bit more heat, you can add some chilli flakes or fresh chilli at the end to spice things up.

Enjoy xx.

Ingredients:

Serves 4-6

  • 2 cups channa dhal or yellow split peas
  • 1 tbs extra virgin olive oil
  • 1 brown onion, diced
  • 6 cloves garlic, crushed
  • 10g ginger grated
  • 1 tsp yellow mustard seeds
  • 1 tsp cumin seeds
  • 1/2 tsp fennel seeds
  • 1 tsp ground cumin
  • 2 1/2 tsp ground turmeric
  • 1 tsp garam masala
  • 1/2 tsp ground coriander
  • 1/2 tsp ground cinnamon
  • 6-8 curry leaves
  • 1/4 cup cashews, finely chopped
  • 400g crushed tomatoes
  • 400ml coconut milk
  • 1L water
  • 1 medium eggplant, diced
  • 1 tsp salt
  • 2 cups cauliflower, cut into small florets

Method:

  1. Place channa dhal or split peas into a bowl and cover with water. Leave to soak for at least 1 hour.
  2. Place the diced eggplant into a bowl and add salt. Toss and leave to sit for 20 minutes. Rinse off the salt and pat dry with paper towel. Set aside.
  3. Heat a large crockpot or saucepan over medium heat, add onion and sauté for 3-4 minutes until translucent. Add the ginger, garlic, mustard seeds, cumin seeds and fennel seeds and cook, stirring for a further 2-3 minutes. Add the remainder of the spices, curry leaves, cashews and tomatoes and stir to form a thick paste.
  4. Add the coconut milk, soaked pulses, eggplant and water and bring to the boil. Once boiled, reduce the heat and allow to simmer for at least an hour, stirring occasionally, until the pulses are tender but have not turned to mush. Add more water if needed.
  5. Once 20 minutes of cooking time has passed, add the cauliflower and continue cooking until the pulses are tender.
  6. Once cooked, serve with steamed rice or naan.

Roast Cauliflower and Cannellini Bean Soup

A cold Winter’s day call for a nice bowl of warm, filling and nourishing soup, and with Cauliflower in season, what better soup to make than a Roast Cauliflower and Cannellini Bean Soup.

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I do already have a Creamy Bacon and Cauliflower Soup on my blog, which is very popular, and super delicious, but if you are looking for a wholesome meat free cauliflower soup, then this is the one for you. The addition of the cannellini beans adds a quality source of plant based protein, helping to increase satiety and assist with muscle repair and growth, as well as being a rich soluble fibre source. Legumes, pulses and beans are often a forgotten group of foods, especially for meat eaters, which is a shame as they are a nutritional powerhouse. I am trying to include these into my cooking and our meals on a more regular basis.

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Cauliflower is a vegetable which belongs to the brassica family, the same family as broccoli, brussel sprouts and cabbage. It is very low in calories and a good source of fibre, which is important for digestive health, and antioxidants, such as vitamin C, which helps to boost the immune system and improve heart health. By roasting the cauliflower prior to making this soup, enhances the flavour of the cauliflower and provides a deep caramelised flavour, which pairs really well with the parmesan cheese that is added at the end.

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We have had this batch of cauliflower soup with some Pumpkin, Cheese and Rosemary Scones, a Not Quite Nigella recipe, which is linked here. These scones are light, fluffy and oh so flavoursome – definitely worth a try. If you’re not into scones, a nice crusty piece of bread with some butter works nicely, or even the soup on it’s own makes a great meal.

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The kids ate some of this soup. I wouldn’t say they loved it, but they ate it (except Elise, who threw her bowl on the floor…she is only 17 months, so I won’t take it to heart)! Despite this, I will continue to make soups like this and keep offering to the kids, and one day (hopefully) they will really enjoy them, and ask for a second bowl. Persistence and food exposure is key when it comes to kids.

Enjoy xx.

Ingredients:

  • 1 head of cauliflower, cut into florets
  • 3 tbs extra virgin olive oil
  • 2 red onion, sliced
  • 4 cloves garlic, crushed
  • 5 sprigs of thyme
  • 2 cups of broccoli florets
  • 1 tin cannelini beans, drained and rinsed
  • 4 cups of chicken or vegetable stock
  • Pinch of nutmeg
  • 2 tbs lemon juice
  • 1/2 cup grated parmesan cheese
  • 1/2 cup milk
  • Salt and pepper to taste

Method:

  1. Heat the oven to 180°C and line a baking tray with baking paper.
  2. Place the cauliflower florets into a bowl, drizzle with 2 tbs of olive oil and place onto the baking tray and bake for 30-40 minutes or until golden brown.
  3. Heat a large soup pot over medium heat, add remaining olive oil and onion and cook, stirring regularly for 6-7 minutes or until soft, translucent and golden brown. Add garlic and thyme and cook for a further 2-3 minutes.
  4. Add the roasted cauliflower, broccoli florets, stock, cannelini beans, salt and pepper and bring to the boil. Once boiling, reduce the heat to low and simmer for 15-20 minutes or until broccoli is tender. Allow to cool slightly.
  5. Using a stick blender, blend the soup until smooth. Add the cheese, milk, nutmeg and lemon juice and blend until incorporated.
  6. Serve topped with some fresh chives.

Moroccan Vegetable Stew

With the weather starting to cool down again, I have pulled the slow cooker out for some wholesome, hearty meals that require very little preparation.

I have only had a slow cooker for a few years and I really don’t know what I did before it.  I particularly find it very useful for the days that I am working, as I can get everything ready that morning or the night before and then turn it on before I go to work, then when we return home, not only does the house smell amazing, but dinner it ready – just like going to a restaurant, right!!??! 🙂 On the days that I work, I finish between 5-5:30pm, and by the time I pick the kids up from childcare and after school care, we don’t get home until around 6pm, and we like to have the kids in bed at 7pm, which leaves little time for meal prepping.

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Once I got home, I added the cannellini beans to the Moroccan Vegetable Stew while the kettle was boiling for the cous cous. Once the kettle boiled I cooked the cous cous, and while this was cooking, served up the stew (in which time the cous cous was pretty much done), topped with yoghurt, preserved lemon and coriander, so we were eating around 6:05pm. Win!

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The kids enjoyed this, which was great as it had a variety of vegetables and beans/legumes for a protein source. If you wanted you could definitely add some chicken or lamb to this at the start if you wanted it to be a meat containing meal.

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If you didn’t want to serve this with the cous cous, you could leave it out and have it as a soupy stew or with some fresh crusty bread to mop up the juice.

Enjoy xx.

Ingredients:

Serves 4-6

  • 1 onion, sliced
  • 1 tbs ginger, grated
  • 2 cloves garlic, crushed
  • 1/3 head of cauliflower, cut into small florets
  • 300g pumpkin, peeled and diced
  • 400g tin chickpeas, drained and rinsed
  • 2 tsp ground cumin
  • 1 1/2 tsp ground cinnamon
  • Pinch of saffron
  • 1 tsp harissa
  • 1 tsp turmeric
  • 1 tsp honey
  • 1 cup chicken or vegetable stock
  • 400g tin crushed tomatoes
  • 400g tin cannellini beans, drained and rinsed
  • 2 cups baby spinach leaves, chopped
  • Cous cous, to serve
  • Natural yoghurt, to serve
  • Preserved lemon, finely chopped or squeeze of lemon juice, to serve
  • Fresh coriander leaves, to serve

Method:

  1. In a small bowl, combine the cumin, cinnamon, saffron, harrisa and turmeric and mix to combine.
  2. Into the slow cooker, place the onion, ginger, garlic, cauliflower, pumpkin, chickpeas, spices, honey, stock and tomatoes. Mix gently to combine, place the lid on the slow cooker and set to low and cook for 8 hours.
  3. When ready to serve, add the cannellini beans and spinach and mix to combine, allowing to cook for another 5 minutes.
  4. Place the cous cous into a bowl, allowing ~1/3 cup of uncooked cous cous per person, and cover with equal amounts boiling water. Cover and allow to sit for 5 minutes.
  5. Divide cous cous between bowls, top with the stew and serve with a dollop of natural yoghurt, lemon and coriander leaves.

Tuna and Bean Nicoise Style Salad

First of all, apologies for my absence in posting new recipes, but the holiday season and lack of routine has left me trying recipes out of new cookbooks I have been given or making quick meals, therefore, not coming up with anything creative and worthy of posting, but I’m back and will be aiming to post new recipes a little more frequently, as well as hoping to make a start on my cookbook this year!

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Tuna and beans (from a tin) are 2 ingredients which are highly nutritious and can be used as a meal in themselves or added to other amazing ingredients to make something really special, such as this salad.

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My inspiration for this salad came from an Instagram post from one of my oldest friends and ex-housemate. She was given a whole heap of tomatoes from her neighbour on a 40 degree day and mixed them with beans, tuna and pickled onions and lunch was sorted! This set my tastebuds tingling, so I sought out what we had in the vegetable garden and added a few more ingredients to the base, along with a dressing and thus we have this salad. Perfect as a meal by itself or you can omit the tuna and serve as a salad at a BBQ.

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Tuna, or other oily fish (salmon, sardines, cod) should be eaten three times per week to get the required amount of essential fatty acids the body needs. As most people wouldn’t eat whole or filleted fish three times per week, tinned fish is not only convenient, it also makes reaching this target more achievable. Tinned tuna is great for a snack and also a great addition to a salad to make it into a meal. My favourite tinned tuna is Sirena tuna as it’s not as fishy or cat food like as some of the other brands. Essential fatty acids, or omega 3s are really important for brain and heart health and have also been shown to improve mental health when consumed regularly, as well as decreasing risk of cardiovascular disease.

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You can use any beans for this salad. Four bean mix, borlotti, chickpeas, butter beans, cannellini beans, red kidney beans, whichever you feel like using. The beans I used, on this particular occasion, were chosen by Mark and Claire (who loved the salad by the way). If you prefer to soak your own beans then feel free to do so. Beans are a great source of fibre and non-animal protein, making them a really good choice for vegetarians and vegans to help to get adequate protein in the diet. If you are a vegetarian or vegan, you would obviously omit the tuna from this recipe and the feta.

Enjoy xx.

 

Ingredients:

Serves 5

  • 2 x 400g tins beans (I used butter beans and cannellini beans), drained and rinsed
  • 1/2 red onion, sliced thinly
  • 2 tbs white wine vinegar
  • 1 cob of corn, kernels removed
  • 1 punnet of cherry tomatoes, halved
  • 100g green beans, ends trimmed, blanched and cut into thirds
  • 1/2 lebanese cucumber, cut into 1cm cubes
  • 50g olives, roughly chopped
  • 2 spring onions, finely sliced
  • 2/3 cup parsley, chopped
  • 1/2 an avocado, cubed
  • 50g feta, crumbled
  • 190g tin Sirena tuna, oil drained

Dressing:

  • 2 tbs white wine vinegar
  • 2 tbs extra virgin olive oil
  • 2 tsp Dijon mustard
  • 1 tsp capers, chopped

Method:

  1. Slice the onion as thinly as you can (a mandolin works well here) and place into a small bowl along with the white wine vinegar. Mix well and set aside for at least 20 minutes.
  2. Place the rinsed beans in a large bowl, along with the corn kernels, tomatoes, cucumber, green beans, olives, spring onion and parsley. Mix well to combine.
  3. Prepare the dressing by placing all ingredients into a small bowl and stirring well to combine.
  4. Add the avocado and feta to the beans, pour the dressing over the top and gently toss to allow the dressing to spread through the salad.
  5. Place into a serving dish or onto plates and top with tuna.

Summer Entertaining

Over the weekend, we had some good friends over for a festive season get together. Every year, we catch  up with these friends to celebrate, have a drink and most importantly, share some delicious food.

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I thought I would share our delicious dishes that we created this year, to provide some inspiration for the festive season with some simple, tasty dishes to share with family and friends.

Starters:

Labne Balls with Cranberries and Pistachio Nuts.

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This was the first time I have made labne and it is so delicious and easy. It is commonly eaten more as a dip, but these festive flavoured labne balls were a little bit special. Labne is simply Greek style yoghurt mixed with some salt and strained through a muslin cloth for 12+ hours to remove the whey protein. This leaves a thick yoghurt with a soft goats cheese consistency. I added a small amount of lemon zest and some chilli flakes (only a few as I knew small people would be eating these). After rolling into balls, I rolled them in chopped cranberries and pistachio nuts.

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Baked Camembert.

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If you haven’t tried baked camembert, it is truly amazing! Rich, gooey and delicious! Don’t waste your money getting the most expensive French triple cream camembert as it will be wasted. Any camembert will work well. If you do not have a suitable dish to bake the cheese in, make sure you choose a camembert in a wooden container that is stapled, NOT glued, as the glue will melt and you will have cheese all through the oven.

To make this beautiful cheese:

  1. Score the top of the cheese in a diamond pattern and stick a sprig of rosemary in each of the intersections.
  2. Bake for 10 minutes in a 180°C oven.
  3. While the cheese is cooking, chop 1 tbs of walnuts
  4. Once cooked, remove from the oven, drizzle with 1 tbs of honey and sprinkle the walnuts on top.
  5. Serve with crackers or thin slices of toasted bread.

Potted Salmon:

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Our lovely friends brought round this tasty salmon dish. It does involve clarifying butter, which actually isn’t as daunting as it may sound and is well worth it. The flavours of salmon, dill, capers and lemon work so well together in this yummy starter and can be served with fresh bread, crackers or toasted baguette.

Baked Samosas Cigars.

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These fill wrapped, Indian inspired, vegetarian cigars were also brought by our lovely guests. These were particularly popular with the kids and had chickpeas and plenty of flavoursome spice in them. They were served with a mango dip and a raita type dip.

Mains:

Smoked Rainbow Trout Salad.

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I have made this salad many a time and it is very loosely based on this salad from the Gourmet Traveller magazine. I am going to save my version for my cookbook!

Aaron cooks the fish on the BBQ with is smoker box, which gives an amazing subtle smoky flavour to the fish, and when mixed with the freshness of the Spring vegetables, fresh herbs and kipfler potatoes, it is definitely a crowd pleaser.

Corn, Mint & Pecorino Salad.

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If you want a super, quick and easy salad that is a taste sensation, then I highly recommend this corn salad. The recipe is originally from a restaurant in Byron Bay and has corn, mint, pecorino cheese, olive oil, salt and pepper as its ingredients! The corn needs to be char grilled, which can done on the BBQ, a the recipe suggests or under the grill or in a frypan. So light and fresh, it will accompany seafood so perfectly this festive season.

Barbecued Prawns with Honey and Sesame.

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These prawns were yet another Gourmet Traveller recipe, this time from this months Christmas edition, which means the online recipe isn’t yet available, so if you want the recipe, you’ll need to buy the magazine. They require the marinating of the prawns over night, but the marinade is simple, as is the cooking process and the cooked prawn is then just sprinkled with toasted sesame seeds and drizzled with honey. So tasty!

Dessert

Cardomom, Rose and Gingerbread  Cake.

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I stumbled across this cake in my Instagram feed and I’m so glad I did. From a website called cardamom and tea, it is a simple cake that has to be one of the best cakes I have ever eaten. I would never have thought to pair gingerbread spices with rose water, but wow, what a combination. Whether it be for a Christmas party or a birthday, it is one cake that should not be overlooked!

I hope that this post has provided some inspiration for this busy and delicious time of the year.

Merry Christmas! Xx

Asparagus and Goats Cheese Tart

I love asparagus and I love that it’s back in season. We have been having it regularly as it’s so cheap at the moment. Next year, we will grow our own!!

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I don’t know what brought me to the flavour combination in this tart, but it’s so good. And you can arrange the asparagus on top to make it look really pretty. Perfect for entertaining! I have added in a whole heap of spinach, which wilts down to not much, which adds a great source of iron, making this an excellent choice for vegetarians. With the good amount of vegetables in this tart, it can be had by itself or served with a simple side salad.

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I made a shortcrust pastry, which is really simple, but you can use bought puff or shortcrust pastry. The combination of the eggs, dill and asparagus work really well together and the caramelised leeks enhance these flavours.

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Mark has expressed his like for asparagus this year, which makes me happy, so he loves this, and Claire, the 2 times we have had it, turns her nose up at it initially, but ends up happily finishing her piece. Even Elise enjoyed it but found the texture of the spinach a bit strange.

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Enjoy xx.

Ingredients:

Pastry

  • 240g plain flour
  • 180g butter
  • 1/4 cup water
  • pinch of salt

Filling

  • 3 leeks, finely sliced
  • 1 clove garlic, crushed
  • 3 cups spinach, chopped
  • 6 eggs
  • 100mL cream
  • 150mL milk
  • 2 tbs dill, chopped
  • 60g goats cheese
  • 1 bunch of asparagus, halved lengthways
  • salt and pepper

Method:

  1. To make the pastry, place the flour, butter and salt into a food processor and blitz until it resembles breadcrumbs.
  2. With the motor running, slowly add the water until the mixture comes together. Remove from the food processor and flatten out to a disc, cover with plastic wrap and refrigerate for at least 30 minutes.
  3. Preheat the oven to 200°C and prepare a 25cm pie dish
  4. Remove from the fridge and roll out to a diameter of around 32cm. Place into a pie dish, allowing at least a 2cm overhang. Return to the fridge for 20 minutes.
  5. Cover the pastry with baking paper and place baking beads or dried beans on the baking paper to blind bake.
  6. Place into the oven for 15 minutes then remove the baking paper and baking beads and bake for a further 10 minutes. Remove from the oven.
  7. While the pastry is cooking, heat a medium sized frypan over medium heat. Add 1 tbs of olive oil and add the leek and garlic and fry for about 5 minutes, allowing them to caramelise. Add the chopped spinach and cover, allowing it to wilt. Allow to cool slightly and place into the pastry case.
  8. Break the goats cheese into small pieces and place on top of the spinach mix.
  9. In a jug, whisk together eggs, milk, cream, dill, salt and pepper. Pour over the spinach mix.
  10. Arrange asparagus on top of the egg mix and place into the oven to bake for 40 minutes or until the egg mixture is set.
  11. Serve warm or cold.

Zucchini Slice

Zucchini slice is an easy and convenient meal for the whole family. A meal that I grew up eating and one I am now feeding my family.

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With a baby who has recently started solids in the house, finding meals that all 5 of us can eat can be tricky, which leaves me preparing meals for Elise (8 months) and she ends up eating the same thing several days in a row. I made this zucchini slice the other day for the first time in over a year and she LOVED it! As did the older 2, although I did sell it to them as egg and bacon slice, mainly because they think they don’t like zucchini (even though they eat it ALL the time)…next time we have it, I am going to ask them to tell me what they think is in it and all will be revealed!

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Zucchini slice is a very nutritious meal. It’s a great source of protein, from the eggs, bacon and cheese, it’s full of veggies – I have used zucchini, carrot, onion and corn, but you can also use sweet potato, which provide plenty of vitamins and minerals as well as fibre. It can be enjoyed both warm or cold, it freezes superbly and is great for a picnic or in lunch boxes. When we have had this, I have served it with a side salad as the kids are loving salads at the moment, but it is nutritionally balanced so is fine to have on its own.

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This recipe uses self raising flour, but if you are after a gluten free option, I would recommend using almond meal in place of the flour and add 1 teaspoon of baking powder. You could also use a gluten free self raising flour if desired.

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Enjoy xx

Ingredients:

  • 1 onion, diced
  • 2 bacon rashers, fat trimmed and diced
  • 2 medium zucchini, grated and excess moisture squeezed out
  • 1 carrot, peeled and grated
  • 1 cob of corn, kernels removed
  • 100g tasty or cheddar cheese, grated
  • 50g feta, crumbled
  • 1 tbs chives, finely chopped
  • 1 tbs flat leaf parsley, finely chopped
  • 2/3 cup SR flour
  • 5 eggs
  • 1/4 cup milk
  • Salt and pepper
  • 1 tomato, sliced (optional)

Method:

  1. Preheat the oven to 180°C and line a 20cm x 25cm slice tray with baking paper.
  2. Heat a medium sized frypan over medium heat. Once hot, add the onion and bacon and cook, stirring occasionally for ~ 5 minutes.
  3. Once the zucchini has been grated, remove excess moisture by placing into a sieve and squeeze/press the zucchini into the sieve. Quite a lot of moisture will come out.
  4. Place zucchini, carrot, corn, herbs, cheeses and flour into a large bowl and mix. Add the bacon and onion and mix.
  5. Crack the eggs into another bowl, add the milk and salt and pepper and lightly beat.
  6. Add the egg mix to the vegetable mix and mix well to combine.
  7. Pour into prepared tray and top with slices of tomato and bake for ~35 minutes or until it bounces back when touched lightly.
  8. Allow to cool slightly before cutting into squares and serving as is or with a salad.

This will keep for about 5 days in the refrigerator or will freeze exceptionally well for up to 3 months.