Table of Contents
Lentil ragu with courgette
Ingredients:
- 2 tablespoons of rapeseed oil + 1 teaspoon, 3 celery sticks, 2 carrots, 4 garlic cloves, 2 onions, and 140 grams of quartered button mushrooms from a 280-gram package.
- dried red lentils 500g bag
- Passata 500g pack
- 1 l of veggie bouillon with less salt (we used Marigold)
- Dried oregano, 1 teaspoon
- Balsamic vinegar, 2 tbsp.
- 1-2 large courgettes, spiralized, julienne peeled, or chopped with a knife to make noodles
STEP 1:
2 tablespoons of oil are heated in a big sauté pan. To soften and begin to color, add the celery, carrots, garlic, and onions and cook for 4-5 minutes at high heat. Fry for 2 more minutes after adding the mushrooms.
STEP 2: Stir in the bouillon, oregano, balsamic vinegar, passata, and lentils. For 30 minutes, boil the lentils with the lid on until they are soft and pulpy. If the mixture does stick to the bottom of the pan, stir it occasionally and check to see if it needs a drop of water.
STEP 3 To reheat and soften the courgette before serving, heat the remaining oil in a different frying pan. Add the courgette and stir-fry for a few seconds. With the courgetti, serve half of the ragu and chill the other portion for another day. can be frozen for three months maximum.
Sweet potato & cauliflower lentil bowl
Ingredients:
- 1 large sweet potato, sliced into medium-sized chunks with the skin still on.
- 1 cauliflower, diced stalk, and big florets
- 1-tablespoon garam masala
- 3 tbsp. groundnut oil
- Garlic cloves, two
- Puy lentils, 200g
- a thumb-sized piece of grated ginger
- Dijon mustard, 1 teaspoon
- juiced limes, 1 1/2
- Red cabbage and two carrots
- Coriander, half a tiny pack
Method
STEP 1
Oven: 200°C/180°F fan/gas 6. Combine the garam masala, half the oil, and some spice with the sweet potato and cauliflower. On a sizable roasting tray, spread out. Roast the garlic for 30-35 minutes, or until cooked.
STEP 2 In the meantime, add 400 ml of cold water to a pot with the lentils. Bring to a boil, then simmer the lentils for 20–25 minutes until they are cooked but not mushy.
STEP 3 Take the garlic cloves out of the tray and crush them with your knife’s blade. Combine the garlic, remaining oil, ginger, mustard, a pinch of sugar, and one-third of the lime juice in a sizable bowl. Add the warm lentils after whisking, toss them, and then season to taste. Grate the carrots coarsely, shred the cabbage, and chop the coriander roughly. Add the rest of the lime juice and season to taste.
STEP 4 Distribute the lentil combination among four bowls (or four containers if saving and chilling). Add a quarter of the sweet potato and cauliflower mixture and a quarter of the carrot slaw to each plate.
Butter beans with kale, lemon, chili & garlic
Ingredients
- 3 tablespoons of olive oil
- 2 finely chopped garlic cloves 1 to 2 teaspoons of chili flakes, or to taste
- 400g can of butter beans, drained and rinsed; 1 lemon, zested and juiced
- 180g of kale, thinly sliced, with tough stalks, removed
Approach STEP 1
Garlic, red pepper flakes, lemon zest, and 1 teaspoon sea salt are cooked for 3 minutes in a big pot with olive oil already heated over low heat. Add the butter beans and stir constantly for 5-8 minutes to fully reheat.
STEP 2 Empty the beans into a bowl, reserving about a tablespoon of oil in the pan. Reset the heat to medium, add the kale, and then pour in 50 ml of the kettle’s boiling water. Cook, frequently tossing, for 8 to 10 minutes or until wilted.
STEP 3 Take the kale out of the pan and stir the beans in gently. Serve heated after adding the lemon juice and seasoning to taste.
Gluten-free courgette pancakes
Ingredients:
- 150ml reduced-fat coconut milk, 1 medium courgette, roughly shredded
- 150ml of orange juice and 1 orange, zested
- 1/9 cup vinegar
- 3 tablespoons maple syrup plus additional to serve
- 1 1/2 teaspoons of vanilla extract
- 1 teaspoon cinnamon powder
- 1 teaspoon of spice
- 1/4 tsp xanthan gum and 1 tbsp powdered egg replacer (omit if your flour mix contains it)
- Gluten-free baking powder, 2 teaspoons
- 250g of plain gluten-free flour
- 1 teaspoon sunflower oil or any tasteless oil
- serving of thick soy yogurt with a variety of fruit (optional)
STEP 1
Squeeze as much water as you can out of the grated courgette and place it on a fresh tea towel. Place aside. Combine the coconut milk, orange zest, orange juice, vinegar, maple syrup, and vanilla essence in a jug.
STEP 2 Combine the flour, baking powder, cinnamon, mixed spices, powdered egg substitute, xanthan gum (if using), and 1/4 teaspoon salt. Combine the wet and dry components. Stir the courgette into a smooth batter after whisking.
STEP 3 The pancakes must be cooked in batches. In a frying pan, warm the oil over medium-low heat. Leave 4 cm between each pancake as you add 2 tbsp of batter. Cook for 3–4 minutes or until top bubbles appear. For another 1–2 minutes, flip and cook.
STEP 4
While you finish cooking the others, place the pancakes on a wire rack. If desired, top warm servings with more yogurt, berries, and maple syrup.
