Category Archives: Vegetarian

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Cauliflower mash

By | Recipes, Side-dish, Vegetarian | No Comments

Creamy and comforting, this is a twist to the original side dish. Lower in carbs and kJ, cauliflower is a great alternative to the much-loved potato.

For a low-FODMAP option, remove the garlic, and cook with water rather than stock, if it contains FODMAP rich ingredients.

 

Serves 4

 

Ingredients:

1 teaspoon olive oil

2 cloves garlic (optional)

1kg cauliflower (about 1 medium head), chopped into 4-5 cm chunks

1-2 375ml salt-reduced vegetable stock /or water (enough to cover the cauliflower)

Fresh rosemary or thyme

Salt and pepper to taste

 

Method:

  1. In a large pot, bring the stock/or water to a boil. Add cauliflower and cook for 5-7 minutes, until tender, adding the garlic cloves in the last minute of cooking. If using water rather than stock, reserve ½ cup of the water used for boiling, before draining cauliflower.
  2. Transfer cauliflower and garlic to a food processor (or use a potato masher). Add oil and reserved water/stock, 1 teaspoon at a time, and purée until desired texture.
  3. Taste and adjust seasoning with salt and pepper. Add herb of choice and process/blend until just combined.

 

*recipe adapted from both taste.com.au and “The CSIRO low-carb diet” cookbook (2017). Picture from taste.com.au.

 

soup

Spicy chickpea, tomato and quinoa soup

By | Meatless Monday, Recipes, Vegetarian | No Comments

This soup is bound to warm you up on a cold winters night. Packed with nutrients, it’s a great way to get 2-3 serves of vegetables from this dish, and it’s perfect for vegetarians! The combination of legumes (chickpeas) with a whole grain (quinoa) makes a complete protein, which makes it a balanced meal. For those who are not keen on vegies, this soup can be blended as an alternative.

 

Serves 4

Ingredients:

1 tablespoon olive oil

1 large red onion, finely chopped

2 celery sticks, trimmed and diced

3-4 garlic cloves, crushed

1 capsicum (any colour), seeded and chopped

1 long red chilli, seeded and finely chopped (optional)

1 teaspoon ground cumin

2 teaspoons sweet paprika

1 tablespoon tomato paste

420g tin no-added-salt chickpeas, drained and rinsed

65g quinoa briefly rinsed

400g tin no-added-salt chopped tomatoes

Large handful of parsley or coriander

Grainy bread

 

Method:

  1. Heat oil in a large saucepan over medium heat, and cook the onion and celery, stirring for 5-6 minutes or until soft. Add the garlic, chilli, capsicum and spices and cook, stirring for a few minutes. Then add tomato paste and cook for another minute.
  2. Add the chickpeas, quinoa, and tomatoes and bring to the boil. Reduce the heat to low, partially cover and simmer for 30 minutes.
  3. Serve up into bowls and sprinkle some fresh herbs onto. Enjoy with some crusty grainy bread.

 

*recipe adapted from “Supergrains” by Chrissy Freer (2013). Picture from bbcgoodfood.com and shows Moroccan chickpea soup.

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Roasted spicy cauliflower with tahini sauce

By | Recipes, Vegetarian | No Comments

Serves 4

Ingredients:

1 head cauliflower, broken into florets

olive oil

1 teaspoon ground cumin

1 teaspoon dried coriander

1 teaspoon smoked paprika

sprinkle of dried chili flakes

½ cup crushed almonds

 

Tahini sauce:

1/3 cup tahini (sesame paste)

¼ cup water

¼ cup lemon juice

2-3 garlic cloves, crushed

handful of chopped fresh parsley

 

Method:

  1. Preheat oven to 200°C.
  2. Blanch the cauliflower in salted boiling water for a couple of minutes, then drain in colander, allowing to steam dry (the cauliflower will take forever to roast if too moist).
  3. Combine all the spices, nuts and oil, and toss cauliflower florets in the mix.
  4. Place in ovenproof dish or tray and roast them for about 15-20 minutes, turning them a few times for even crispiness.
  5. To make the tahini sauce, mix tahini, water, lemon juice, parsley and garlic together in a bowl and stir until smooth. Drizzle over the cauliflower and serve immediately.

 

*This recipe is adapted from taste.com.au and jaimeoliver.com

 

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