INDEX:

Sweet Potato & Pinenut Burgers

Smokey Sausage Stew

Buckwheat Risotto

Apricot Gluten Rolls

Risoni Cakes

Winter Veg & Tofu Satay

Pine-Nut, Beetroot & Asparagus Stir-Fry

Moroccan Vegetable Couscous

Walnut Burgers

Creamy Mushroom Lima Beans

Rice Paper Rolls

Lima Beans with Leek and Pears

Lima Bean Stew with Gremolata

Savoury Polenta with Ratatouille Herb Sauce

Basil and Rocket Pesto

Lasanga

Stir-Fried French Beans

Bok Choy Kootu (bok choy with creamy lentils)

 

SWEET POTATO & PINENUT BURGERS
1 X HEAPED CUP CUBED SWEET POTATO
1 X HEAPED CUP CUBED PUMPKIN
1/3 CUP ROASTED PINENUTS
2 X TSP OLIVE OIL
1 X DICED ONION
2 X CRUSHED CLOVES GARLIC
2 X TSP CURRY POWDER
1 X DRAINED 440GRM TIN CHICK PEAS/ OR 11/2 CUPS
1/3 CUP DICED SEMI DRIED TOMATOES
2 X TBS CHOPPED PARSLEY
APPROX 1 X TSP SALT.
1 X EGG OR EQUIVILANT OF EGG REPLACER
1 X TBS W/M FLOUR.
 
METHOD
Bake pumpkin and sweet potato in moderate oven for 30 mins. Meanwhile, sauté onion & garlic in oil for a couple of minutes. Add chick peas and sauté a little longer. Add curry and sauté just till you smell the curry flavor. Turn off heat. Add tomato, parsley, egg/or replacer, flour, baked pumpkin and sweet potato and salt. Roughly mash with potato masher or wand. Add roasted pine nuts and mix. Form tablespoon amounts of mixture into balls. Roll in cornflake crumbs, flatten a little and lightly fry till golden.


 SMOKEY SAUSAGE STEW
2 X TBS OLIVE OIL
1 X DICED ONION
2 SMALL CLOVES GARLIC
2 X tsp SMOKEY PAPRIKA
2 X tsp SWEET PAPRIKA
2 X DICED CARROTS
2 X DICED CELERY STICKS
1 X 440GRM TIN DICED TOMATOES
3 “QUORN” VEGETARIAN SAUSAGES CUT INTO 1/2CM RINGS (FROZEN SECTION)
1 TBS CHOPPED PARSLEY
SALT TO TASTE
 
METHOD
SAUTE ONION IN 1 X TBS OIL FOR AFEW MINS. ADD VEGETABLES AND SIMMER WITH LID ON TILL JUST SOFT. ADD PAPRIKA AND SAUTE ONLY TILL YOU CAN SMELL THE FLAVOUR OF THE PAPRIKA. ADD TOMATOES AND SIMMER WITH LID OFF, TO REDUCE LIQUID TO THICKER CONSISTANCEY. IN A FRY PAN HEAT REMAINING TBS OIL AND LIGHTLY FRY SLICED SAUSAGES. ADD TO STEW WITH PARSLEY JUST BEFORE TAKING OFF HEAT.

 

Buckwheat Risotto

1 teaspoon olive oil

1 onion, diced

1 1/2 cups celery, diced

3 teaspoons marjoram (or mixed dried herbs)

1 packet Malaysian satay-style tofu (or any other flavour0

1-2 tablespoons soy sauce

1 3/4 cups water

1 cup buckwheat

2 cups mushrooms, diced

1 cup frozen peas

1/2 cup condensed soup (mushroom or Massel Stock powder thickened with cornflower)

 

Saute in olive oil the onion, celery, herbs and tofu for 2 minutes

Add soy sauce, saute a further minute

Add water and buckwheat, bring to the boil and simmer gently for 10 minutes

Add mushroom soup, stir in and heat through for a minute

Serve with a garnish of parsley and crusty bread.  Can be used as a filling for pies.

Serves 6.

 

Apricot Gluten Rolls

pancakes:

2 cups milk

3 eggs

2 tablespoons Marmite

1 heaped cups Gluten Flour

1 teaspoon Salt.

Mix milk, eggs and marmite together with a barmix.  Add the rest of ingredients and mix well (if mixture sits for a little while, it will thicken further which can make it easier to fry).

Lightly fry in a little olive oil using 1/4 cup amounts for each pancake.

 

stuffing:

8 slices Bread (wholemeal or rye), made into fresh breadcrumbs

1 large Onion, finely chopped & fried

2 Eggs, beaten

1 teaspoon Salt

1 teaspoon Mixed Herbs

Combine all ingredients together and put small amount in each pancake, roll and secure with a toothpick then place in casserole dish.

 

sauce:

3x 405ml cans Apricot Nectar

1 packet French Onion Soup Mix

Combine these ingredients and pour over pancakes.  Cover and place in moderate oven for 45 minutes.

 

Risoni Cakes 

1/2 cup sour cream                                                               1 cup dried breadcrumbs

2 teaspoons cream horseradish                                              extra-light olive oil (for frying)

1 cup dry risoni pasta                                                            slice tomato

1 teason dried thyme                                                            Lebanese cucumber, peeled into ribbons

1 teaspoon Massel                                                                40g baby rocket

1 egg white, lightly beaten (or 3 'No Egg)

 

1. Combine sour cream and horseradish in a bowl.  Cover and refrigerate until ready to serve.

Cook Risoni in a large saucepan of boiling water, until soften.  Drain and transfer to a large bowl.

2.  Add thyme and massel to rosoni and stir to combine.  Set aside for 5 minutes to cool slightly.

Add breadcrumbs and egg white, season with massel.  Mix well.

3.  Pout oil into large non-stick frypan to cover bottom of pan.  Sppon 1/2 cup risoni into pan, flatten to 1 cm thick.

Cook in batches 3 minutes each side until crisp and golden.

4.  Place onto plate, top with sliced tomato, cucumber and dollop of horseradish cream. 

Serve with rocket.

 

Winter Vege & Tofu Satay

1 onion, finely diced

2 cloves Garlic, crushed

1 steaspoon Ginger, grated

1 stick Celery, chopped into chunks

1 cup Broccoli flowettes

1 cup Cowliflower flowerettes

1 Red Capsicum, chunked

1 packet Malaysian Satay Tofu, cubed

 

1 teaspoon Cummin

Fresh Coriander

 

SAUCE

2 teaspoon Cornflour

3 tablespoon Tomato Soup/Puree

2 tablespoons Peanut Butter

1/2 teaspoon Herbamere/Salt (to taste)

3/4 cup Boiling Water (to melt Peanut Butter)

 

Place onion, garlic, garlic, ginger and celery in saucepan over low heat and saute in own jouice for 4 mins.  Add water and other vegetables in order with tofu last of all and steam until just soft.  Mix sauce in jug and stiring till it comes to the boil.  Serve on steamed rice with Cummin and fresh Coriander mixed through.

 

 

Pine-Nut, Beetroot & Asparagus Stir-Fry

4 Button Mushrooms, quartered

2 tablespoons Pine Nuts

1 tablespoon Olvie oil

1/2 cup Beetroot, finely cut strips

1 bunch Asparagus, cut into 2 centimetre lengths

2 x Tomatoes, diced

2 cloves Garlic, sliced

Salt to taste

TOPPING

Broken Low-Fat Fetta

1/2 Avocado, diced

 

Place olive oil in pan, add mushrooms and pine nuts.  Stir for 1 minute and push to one side.  Add asparagus to mushroom side, and beetroot to the other side of the pan.  Cover and fry/steam for 4-5 minutes.  Add tomato and garlic, mix through, replace lid and cook further 3 minutes.  Serve topped with avocado and fetta.

 

 

Moroccan Vegetable Couscous

1 teaspoon Olive Oil & 1 teaspoon Water

1 large Onion, chopped

1 large Garlic Clove, crushed (or 2 teaspoon Garlic Powder)

1 piece fresh Root Ginger, finely shopped (or 2 teaspoons Ginger Powder)

1 tin Sanitarium Tender Bits

1 to 2 cups Water

1 420g tin ready prepared Chickpeas, water drained

1 large Zuchinni, cut into chunks

2 Carrots, cut into chunks

1 Tomato, skin removed and cut into chunks

100g Dried Apricots, cut into small pieces

Finely grated rind of a Lemon

1/2 teaspoon Tumeric

1/2 teaspoon Cummin

1/2 teaspoon Coriander

1 tablespoon Marmalade Jam

Packet of Couscous (to feed 4-6 people, make up 1 1/2 cups Couscous as per directions on the packet)

 

Using a non-stick electric frypan or similar large saucepan, put in the oil and water before heating the pan.  Gradually cook onion, garlic and ginger gently for about 3 minutes or until the onion is clear.  Add Tender Bits and mix together

Now add 1 to 2 cups of water, followed by the remaining ingredients.  Cover and cook gently for about 15-20 minutes until vegetables are tender.  Add more water if necessary.

Make up Couscous as per directions on packet and serve the stew on top of or with this.

Showcased: March 2010

 

 

Walnut Burgers

100g Walnuts, finely chopped

1 Onion, grated

100g Grated Cheese

100g Breadcrumbs

1 teaspoon Yeast Extract

1 teaspoon Mixed Herbs

3 Eggs

Sauce:

1 tin Condensed Tomato Soup or Mushroom Soup

 

Mix ingredients together and mould into small balls.  Fry in oil.  Place burgers in a casserole dish.  Pour Soup over top and cook for 20 minutes at 350.F or 180.C  Serve hot.

Showcased: March 2010

 

 

Creamy Mushroom Lima Beans

1 Onion, chopped

1 Clove Garlic, chopped

2 cups Mushrooms, chopped

1/2 Red Capsicum, chopped

1/2 Green Capsicum, chopped

1 tablsoon Olive Oil

1 teaspoon Massel Vegetable Stock Powder

1/2 teaspoon Nutmeg

3/4 cup Soymilk

1/4 cup Besan (Chickpea) Flour

2 cups Lima Beans, cooked

1 tablespoon Parsley, chopped

1 teaspoon Falafal Powder (optional)

 

In a large saucepan saute onion and garlic in olive oil.

Add mushrooms and capsicum.  Saute for a few minutes.

Add vegetable stock and nutmeg.  Also falafal powder - if desired.

Stir in soymilk.  Gradually add besan flour and stir until thickened.

Add cooked lima beans and heat through.

Stir in parsley and serve.

Showcased: April 2010

 

 

Rice Paper Rolls

12 Rice Paper sheets

1 packet Sanitarium Chicken-Sytle Fillets

1 Lebanese Cucumber, seeded & julienned

1 small Carrot, grated

1/2 Red Capsicum, finely sliced

100g Snow Peas, sliced lengthways finely

1/2 cup Mint Leaves, shredded

Sauce:

1 Lime, juiced

2 teaspoons Honey

2 teaspoons Sweet Chilli Sauce

1/2 teaspoon Soy Sauce

1 teaspoon Sesame Oil

1 teaspoon Fish Sauce or pinch Kelpgranules

 

Combine sauce ingredients and set aside. 

Fill a large dish with warm water.  Soak one sheet of rice paper until it softens (approx. 30 seconds).  Remove from water and place on chopping board.  Place small amount of salad ingredients and 'chicken' in centre of rice paper at on end.  Fold over sides and roll to enclose filling.  Serve with sauce.

Showcased: April 2010

 

 

Lima Beans with Leek and Pears

2 cups Lima Beans, uncooked

1 tablespoon Oil

2 cloves Garlic, crushed

2 Leeks, sliced

2 Pears, peeled and diced

2 Tomatoes, peeled and diced

1 teaspoon Fennel Seeds

1 cup White Grape Juice/Apple/Wine

Bunch of Asparagus, cut into 4 cms long lengths

8 small Sage Leaves

Salt, to taste

2 tablespoons Toasted Pine Nuts

 

Soak lima beans in cold water overnight, rinse and drain well.  Place in large saucepan, cover with water and bring to boil.  Simmer for 45 minutes-1 hour till tender.

Heat oil in large fry pan, add garlic, leeks and sugar.  Saute till soft, 10 minutes.  Add pears, tomatoes, fennel seeds, grape juice and simmer 10 minutes till liquid has reduces by 1/4.  Stir in cooked lima beans (or tinned ones, drained), asparagus and sage.  Season with salt and cook further 5 minutes till asparagus is tender.  Serve and top with roasted pine nuts.

Showcased: June 2010

 

 

Lima Bean Stew with Gremolata

1 cup died Lima Beans (soaked overnight & cooked)

1 tablespoon Oil

2 large Garlic Cloves, crushed

1 Onion, cut into thin wedges

1/2 Red Capsicum, cubed

1/2 Green Capscium, cubed

1x 400g tin Chopped Tomatoes

1 tablespoon Tomato Paste

1/3 cup Raisins

1 tablespoon Fresh Oregano

1 tablespoon Fresh Basil

1/3 cup Olives (optional)

1 teaspoon Brown Sugar

Salt, to taste

 

Cook soaked beans in fresh water for 45 mintues.  Heat oil in large saucepan and add garlic and onion.  Saute for 3 minutes til onion is soft.  Add capsicums and cook further 5 minutes.  Stir in tomatoes and paste, beans, sugar and seasoning.  Simmer 10 minutes and serve topped with Gremolata.

Showcased: June 2010

 

Gremolata

1 tablespoon Olive Oil

1 cup fresh Breadcrumbs

1/4 cup Parsely, chopped

2 Garlic Cloves, crushed

2 teaspoons Lemon Rind, finely grated

1/4 teaspoon Salt or Vegetable Salt

 

Heat Oil in Fry Pan.  Add Breadcrumbs, stiring until golden brown and crisp.  Add remaining ingredients and heat through.  Serve on top of Stew.

Showcased: June 2010

 

Savoury Polenta with Ratatouille Herb Sauce

POLENTA

4 x cups water

2 x stock cubes or Massel vegi stock powder

1 x cup polenta

1 tsp olive oil / margarine or butter

½ tsp mutmeg

Salt and ground black pepper to taste

METHOD

Place 4 cups water and stock into saucepan and bring to boil. Whisk in polenta and simmer, stiring for about 7 mins till it is thick like porridge. Remove from heat, add nutmeg, oil, salt and pepper. Pour into tray lined with baking paper. Refrigerate for 30 mins or until set. Cut and reheat in oven, microwave or lightly fry.

RATATOUILLE HERB SAUCE

1 x large onion

1 x tsp olive oil

1 x large red capsicum

2 x medium zucchinis

6 x mushrooms

1 x 440grm tin chopped tomatoes or 2 cups fresh

1 x sachet tomato paste/1 TBS

2 x TBS basil and rocket pesto (see recipe below)

Salt to taste

METHOD

Heat oil in large saucepan and sauté onion. Add all other ingredients and simmer till veggies are tender. Serve over reheated polenta squares, top with 1 tsp extra of pesto and grated cheese. Nice with a side of green vegetables or salad.

 

Basil and Rocket Pesto

1 x bunch fresh basil (about 2 cups)

2 x cups rocket leaves

3 cloves garlic

1/3 cup pine nuts

1/3 cup olive oil

Salt to taste

METHOD

Place all ingredients in food processor and chop until smooth. Store in fridge. Nice on all pasta dishes or add to rice patties.

Showcase: January 2011

 

LASANGA

1 packet Instant Lasanga

2 cups Zucchini, chopped

1 cup Carrot, chopped

1/2 cup Celery, chopped

1 large onion, diced

1 cup Lentils, cooked

1 tin Peeled Tomatoes (or fresh)

1 tin Tomato Soup

500g Cottage Cheese (or substitute or 1 quanity of Cheese Sauce)

1 cup Cheese. grated (or substitute)

1 tablespoon oil

Garlic Salt

*may add cauliflower, broccoli & 1/2 green capscium

 

Salute vegetables.  Add tomato & soup and simmer for 10 minutes.

Layer vegetables, cottage cheese & pasta and sprinkle grated cheese and garlic salt on top.

Bake at 180*C for 45-50 minutes.

(Showcased June 2011)

 

STIR-FRIED FRENCH BEANS

500g French Beans, cut into 1cm pieces

2 tablespoons Oil

1 steaspoon Black Mustard Seeds

1 teaspoon Urid Dhal

1/2 medium sized Onion, diced

1 chilli, halved

Salt to taste

 

Dry oil at medium heat.  Add mustard seeds, cover the pot and allow seeds to burst.

Add Urid Dhal and fry till golden brown.  Add the diced onion and chilli soon after, and fry till onions are soft.

Add French beans and cook till crunchy and soft.

Add salt to taste. (showcased: May 2011)

 

BOK CHOY KOOTU (BOK CHOY WITH CREAMY LENTILS)

1/2 medium sized onion, sliced

1/2 chilli, halved

1 teaspoon Urid Dahl

1 teaspoon Mustard Seeds

2 tablespoons of Oil

1 pinch of Asafoetida

6 cloves of Garlic, skinned and sliced

1 bunch Bok Choy (thoroughly washed), slice stems and leaves separately

3/4 cup Mung Bean Dhal, boil with small piece of ginger till cooked/creamy and set aside

Tomatoes (optional)

Salt to taste

 

Dry oil at medium heat.  Add mustard seeds, cover the pot and allow seeds to burst.

Add urid dhal and fry till golden brown.  Add a pinch of asafoetida.

Add the diced onion, garlic and chilli soon after, and fry till onions are soft and garlic is cooked.

Add the stem of the bok choy and fry till stems are partially cooked.  Add the boy choy leaves and cook.

Once leaves are partially cooked, add the creamy dhal and bring to the boil.  Add tomatoes (optional) and salt to taste.

(showcased: May 2011)

 

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