SEMANA DE SOPA (SOUP WEEK!) - DAY 13

Day 13: Butternut Bisque with Coconut Swirl + Vegan Rice Paper "Bacon"

Like yesterday's soup, this was a SUPER speedy meal - requiring a quick heat through and blitz before serving. The recipe for this fragrant lime + coconut spiked pumpkin soup comes from Isa Chandra Moskowitz's Isa Does It. I did find it a little on the sweet side (despite reducing the amount of rice malt - which I was using as a substitute for agave). I will definitely be making this again though, mainly because I loved the lime that really shone through the creamy richness of the coconut and pumpkin, but also because it was ready in just a few minutes (if you have a roasted pumpkin on hand) - which is a huge plus since time is such a limited resource these days! I added some experimental rice paper "bacon" before serving, which lessened the sweetness and added a smokiness that married well with the other aromatic flavours. 

SEMANA DE SOPA (SOUP WEEK!) - DAY 11

Day 11: Sweet Potato & Red Curry Soup with Rice & Kale Green Beans + Sriracha

Another delicious recipe from Isa Chandra Moskowitz's Isa Does It. Since fresh green beans were on special, I decided to substitute the kale in Isa's recipe for sliced (krisked) green beans - and it worked out really great! I also used brown rice instead of white and used the pressure cooker to reduce the total cooking time (since the brown rice would have added another 15-20 minutes). The red curry paste adds amazing fragrance to the dish and infuses the broth and the creamy sweet potato with the gorgeous flavours of lemongrass, galangal, kaffir lime and chilli. This comforting soup is on the make again list for sure!

SEMANA DE SOPA (SOUP WEEK!) - DAY 9

Day 9: Summer Minestrone

Although out of season, I decided to give this veggie-packed soup a go since I had all the necessary ingredients on hand. Made in a pressure cooker, this soup is ready in no time at all! The recipe comes from Jill Nussinow's The New Fast Food: The Veggie Queen Pressure Cooks Whole Food Meals In Less than 30 Minutes. The recipe is very straight forward and you can definitely substitute any of the veggies for your favourites (or even add more in... which is what I did!). I also topped it off with some sliced green olives for a nice sharp bite. 

BRAISED ASIAN GREENS WITH TOFU

Don't be deceived by the somewhat lacklustre name of this dish... it is truely one of my favourites! It is super simple to make, uses healthful ingredients, and tastes really, reallllyyy good!

What you need:

SEMANA DE SOPAS (SOUP WEEK!) - DAY 1

Over the past few months I have been making a big effort to plan my meals for a week and shop for just the items I need. In part, a way to justify my cookbook addiction - by working my way through some of the tempting looking (and sounding) recipes, but also to prove that eating healthfully and ethically is not only easy but inexpensive!

With so many cookbooks and recipes to choose from, it gets a little overwhelming deciding what should be on the menu each week. This week I decided to narrow things down a little and start the transition into the cooler weather (as winter creeps closer) with Soup Week!

DAY 1: Cheddary Broccoli Soup

The recipe for this divine soup can be found in Isa Chandra Moskowitz's Isa Does It. I topped it with some chopped spring onion and served it with a thick slice of crusty homemade 24-hour bread to create a hearty main meal. If you love luscious creaminess that is also good for you, then this Cheddary Broccoli Soup is for you!

SMOKY TAHINI, HEMP & LIME ZUCCHINI PASTA

Time to get back on track! Since my last post, I have powered through my Master program, completed 6 demanding months of internship/placement, moved back to the other side of the country, gained my accreditation to practice as a Dietitian (yay!), and established my own plant-based Dietetic consulting business (insert exhausted sigh here!). 

Although, as always, I have been busy in the kitchen... the time to post evidence of my efforts and update my blog never seemed to materialise. But today, feeling a little less overwhelmed by daily demands, I've grabbed out my camera and taken a minute to stop and snap a shot of my delish lunch before getting stuck in. 

I was really impressed with how this zucchini pasta worked out! The dash of smoked paprika, generous dollop of creamy tahini, and splash of zesty lime juice really made it shine. 

What you need:

PARSNIP LENTIL DHAL (PERFECT FOR THE POOR STUDENT)

Since moving to the Gold Coast (QLD, Australia) to finish my Dietetic studies (and thus returning to the full-time student life... and super-dooper strict budgeting), I have haven't had the chance to get too creative with my cooking. But low (or no) funds doesn't have to = low/no flavour! In my frugality, I have managed to find a bunch of tasty vegan meals that I would continue to make and enjoy when my funds (hopefully) return when I go back to work.

One of my frugal favourites is this indian parsnip lentil curry - which is not only super tasty but also contains no added fat. If you are as passionate about parsnips as me then you will love this dhal!

How?

SUPER VIBRANT SWISS CHARD SALAD

I know there probably aren't many of us out there... but I am a serious salad fan! They're fresh, flavoursome and full of essential vitamins and minerals - what could be better?! The answer is very few things in my book. 

I am always trying to find a new combination that ticks all the boxes. This one, topped with the insanely delicious Romesco dressing from Isa Chandra Moskowitz's Appetite for Reduction, was a combination of finely shredded swiss chard (but you could use kale), diced tomato, diced red onion, diced lebanese cucumber, and some crushed walnuts. 

This salad is a nutritional winner - the dark greens provide calcium, vitamin K and iron (keep in mind that iron and calcium will compete for absorption); the tomato provides vitamin C (which increases iron absorption) and lycopene - which has been linked with a lower risk of some cancers; and the walnuts are a great source of omega-3 (as well as being just-plain-delicious!). 

BLACK SESAME SOBA NOODLE SALAD

I am a big fan of asian-style salads - especially those piled high with soba noodles, heaps of crunchy vegetables and salty-sweet dressings... my mouth is watering just thinking about it! This was my attempt at a quick soba noodle salad for lunch - craving satisfied!

How? 

FRAGRANT VEGAN LAKSA

Laksa is one of my favourite quick dishes for when I am stuck for dinner ideas, or craving something creamy and spicy. For some time I have been searching for the perfect paste... this time I think I have found the winner! 

How? 

TOFU, KALE + BROCCOLI BOWL

after a “blah” day at work i felt that some comfort food was in order! ok, sure!… so salads aren’t in most people’s comfort food category but this one is hearty, flavourful and - with a 90’s classic french-onion-dip style dressing – ticks all the boxes for me.

plus – despite having only six main components – this salad bowl packs in over 50g of protein, a solid dose of key minerals calcium and zinc, and a bounty of phytochemicals – winner!

how?

1 cup of cooked brown rice

1 cup of cooked lentils

1 cup of broccoli florets

2 cups of kale, roughly shredded

2 tablespoons of raw pepitas (pumpkin seeds)

1 block of tofu, cubed

for the dressing…

¼ cup of vegan sour cream (I used toffuti)

1 teaspoon of dijon mustard

½ teaspoon of onion powder

pan fry the tofu until golden brown and set aside. sauté off the kale and broccoli until tender (but retaining a little bite and their vibrant colour). toss it all together and drizzle over the creamy french onion style dressing – enjoy!

serves 2

MIDDLE-EAST INSPIRED SALAD BOWL

i was a little disorganised and lacking motivation tonight... so a creamy cashew based dressing was off the cards. instead i tried a vegan mayo + baharat spice mix blend dressing with my middle eastern (or more so mediterranean) salad bowl medley and was pleasantly surprised. 

how? 

1/2 cup of red capsicum, diced

2 ripe tomatoes, diced

6 medium cos lettuce leaves, roughly shredded

2 cups of brown rice, cooked

1 cup of lentils, cooked

6-8 olive, sliced (i used kalamata as this was all i had on hand... but green would work great!)

2 tablespoons of raw pepitas (pumpkin seeds)

1/4 cup of vegan mayonnaise (i used praise 99% fat free mayonnaise)

1 tablespoon of baharat (i will post the recipe for this shortly for those keen to blend their own)

sprinkling of nigella seeds (optional) 

blend the mayo and spice mix together. toss everything together. dig in!

serves 2

PROBIOTIC + PROTEIN POWER BOWL

with over 50g of protein [per serve], 885mg of calcium [per serve] and a probiotic punch - this power bowl is not only super healthy but super tasty and super satisfying! 

how? 

1 cup of cooked brown rice

1 cup of cooked puy (a.k.a french) lentils (i whacked mine in the pressure cooker with a few bay leaves for 10 minutes) 

400g block of extra firm tofu, cubed and pan fried (i drizzled mine with a little black cherry vincotto for a bit more bite)

2-3 cups of roughly shredded cos lettuce

** amended - 1/2 cup of cucumber, diced

for the dressing... 

2 tablespoons of miso paste (i used white)

2 tablespoons of tahini (i used hulled)

1 small clove of garlic

1/4 to 1/3 cup of water

blend all dressing ingredients together in a wet mill (or with a bamix) until thoroughly combined. toss everything together with a generous drizzling of the dressing and enjoy! 

serves 2

BEET + LENTIL SALAD W/ GARLICKY CASHEW DRESSING

after a few unpredictably wet and cooler days... october has finally started to heat up! in keeping with the warmer weather (and my default ♥ of salads) i piled up some nutty brown rice, thyme-infused green/brown lentils, refreshing cucumber slices, crisp cos lettuce leaves, julienned raw beets and a generous dolloping of punchy, creamy, garlicky dressing - yum! 

how? 

2 cups of cooked brown rice

2 cups of cooked green/brown lentils (i whacked mine in the pressure cooker with a few sprigs of fresh thyme - kindly donated from a friends front garden - for 8 mins) 

2 cups of cucumber slices (i like mine cut on the bias with a bit of the seeds removed - which i snack on whilst prepping the rest of my salad)

8-12 baby cos lettuce leaves, roughly torn or cut on a bias

1 fresh medium beetroot, thinly julienned on a V-slicer/mandolin 

for the dressing...

2 cloves of garlic

1/4 cup of spring onions, roughly chopped

1/2 cup of cashews, soaked and drained

1/2 cup of vegetable stock

1/4 cup of lemon juice

2 tablespoons of nutritional yeast flakes

place all your dressing ingredients into a small food processor (i used a bamix and wet mill) and blend until smooth. you can use it straight away or store in the fridge for later (the dressing in my photo was from the day before and has thickened up from being in the fridge). 

pile up the layers, or toss to combine - top with a generous dolloping of dressing and dig in! 

serves 2 for a filling main or 4 for those less hungry/entrée-size meal

"ISA DOES IT"'S CURRIED PEANUT SAUCE BOWL

this tofu and kale (i used silverbeet [a.k.a swiss chard]) combo is such a winner. i am a big fan of satay - so i was sold from the get-go! if you haven't already grabbed your copy of isa's book then definitely hit up your fav book store and get this one on your shelf a-sap!

if you are anything like me, you may have trouble not 'taste-testing' the sauce so much that you almost run short when it comes time for smothering your crispy tofu and wilted greens - but, if willpower prevails you will be rewarded with a tangy, creamy, dish to-die-for! 

SPICY LENTIL SOUP W/ PUMPKIN, TOMATO + SNOW PEAS

if you are a fan of spicy flavours and looking for something to warm you up, this sambar is a delicious dish that will tick all the boxes. you can hearty it up with a serving of brown rice or enjoy this flavoursome soup all on its own. 

how?

1.5 L of water

100g of red lentils, rinsed

1 small brown onion, diced

100g of carrots, diced into 2cm pieces

100g of pumpkin, peeled and diced into 2 cm pieces 

100g of snow peas (or green beans), cut into 2cm lengths

1 medium tomato, diced

1 ½ teaspoons of turmeric

1 ½ teaspoons of sugar

1 ½ teaspoons of salt

for the masala…

50ml of canola oil 

1 teaspoon of fenugreek seeds

1 teaspoon of coriander seeds

2 teaspoons of dried chilli flakes

10 dried curry leaves

1 teaspoon of asafoetida

for the tarka…

2 teaspoons of canola oil, extra

1 small onion, finely chopped

1 teaspoon of black mustard seeds

1 ½ teaspoons of fenugreek seeds

bring the water to the boil in a large pot. add the red lentils, onion, carrots, pumpkin and tomato and lower the heat to a simmer. cook uncovered for 30 minutes. add the snow peas, turmeric, sugar and salt and cook for a further 15 minutes, or until the lentils are soft. 

add the fenugreek seeds, coriander seeds, dried chilli and curry leaves to a spice grinder. grind to a rough powder. heat the oil for the masala in a frying pan over medium heat. add the spice blend and asafoetida and cook for 1 minute, or until fragrant. stir the paste into the pot of vegetables. 

heat the oil for the tarka in a frying pan over medium heat. add the onion, black mustard seeds and fenugreek seeds and fry off for 10 minutes. add to the vegetables and stir to combine. 

serve as a soup or, for a more filling meal, over rice. 

serves 4-6

ROASTED CAULIFLOWER SALAD W/ CESAR CHAVEZ DRESSING

simple but oh-so-delicious! this is a fab way of incorporating cauli into your day. with a quick bake in the oven, this roasted cauliflower salad will put a smile on your face. toss some roughly torn cos lettuce leaves into a bowl, top with 1/2 a cup of your fav wholegrain (i used burgal), whack on some of that amaze roasted cauli and smother (in moderation of course) with cesar chavez dressing (from the amazing isa chandra's appetite for reduction). get ready to swoon!

SPICY MORROCAN PUMPKIN + WHITE BEAN TAGINE

winter has really set in. today was rainy and dreary, so i spent my most of my lunch break sitting in the lunch room with a few of my colleagues staring blankly out of the window at the drizzle.

between extended silences of quiet day-dreaming we chatted about the weather and how "we need the rain"... it was good to be inside out of the weather... but work dragged! so it was nice to come home to a steamy bowl of spicy pumpkin and white bean tagine, my little old cat and a pair of fluffy socks.

how?

1 onion, diced

1 tablespoons of oil (i used canola)

2 cloves of garlic, minced

2 teaspoons ginger, finely minced

500ml of vegetable stock

2 carrots, diced

240g pumpkin, diced

1 cup of frozen green beans, thawed

12 prunes, halved (and pitted if you have unpitted prunes)

400g can of butter beans, drained and rinsed

salt and pepper, to season

½ a preserved lemon, diced (optional)

for the spice mix…

2 teaspoons of paprika

1 1/2 teaspoons of ground coriander

1/2 teaspoon of cinnamon

1/2 teaspoon of chilli powder

1/4 teaspoon of allspice

1/8 teaspoon of ground cloves

1/8 teaspoon of ground cardamom

for the couscous…

1 cup of couscous

1 cup of boiling water

sauté the onion in the oil until translucent. add the garlic, ginger and the spices, cook until fragrant. add the carrots and pumpkin. add the vegetable stock and bring to a boil, then reduce to a simmer. cook for 15 minutes (or until vegetables are tender. add the green beans, prunes and butter beans. cook until heated through. season with salt and pepper and add in the preserved lemon.

pour the boiling water over the couscous, cover and set aside for 5 minutes. fluff with a fork before serving.

serves 4

MOROCCAN-INSPIRED COUS COUS + CHICKPEA SALAD W/ CREAMY VEGAN PRESERVED LEMON DRESSING

i ♥ salads! there are so many delicious alternatives its hard to choose... but today i was inspired by the jar of preserved lemons in my fridge (gifted to me by my bro, who is a boss in the kitchen!) this dreamy creamy vegan preserved lemon dressing is the perfect accompaniment to a moroccon-style cous cous + chickpea salad

how?

6-8 leaves of cos lettuce, roughly shredded
1 tomato, diced
1/2 tin of canned chick peas, drained and rinsed
1/2 cup of cous cous
1/2 cup of boiling water
pinch of sumac (optional)

for the dressing:
2 tablespoons of cashew pieces
1/2 a preserved lemon
pinch of cracked pepper
1-2 teaspoons of apple cider vinegar
1 tablespoon of onion, diced
4 tablespoons of boiling water

place the cous cous into a small bowl and pouring over the 1/2 cup of boiling water. cover and set aside whilst you prepare the dressing.

place all the dressing ingredients into a small food processor (or wet mill) and blend together until smooth and creamy (approximately 4-5 mins). if the dressing is a little thick add extra water until you reach the desired consistency.

assemble your salad and drizzle over the creamy preserved lemon dressing. serve with a sprinkle of sumac and enjoy!

serves 1 for main or 2 for entree

MILLET STUFFED PEPPERS W/ ROSEMARY ROASTED CHICKPEAS

a hearty dish that is great for a BBQ or a healthy weekend meal!

how?

2 small red peppers, halved and deseeded

1 recipe of vegan mexican millet

1 teaspoon of nutritional yeast flakes

1 x can of chickpeas, drained and rinsed

1 tablespoon of fresh (or dried) rosemary

2 teaspoons of evoo*

salt and pepper to taste

preheat your oven to 200℃ (400℉).

place the chickpeas, rosemary, olive oil and seasoning into a small baking dish and toss to combine. position the pepper halves in the chickpeas (with the chickpeas keeping them stable). stuff the peppers with the mexican millet and top with the nutritional yeast, salt and pepper.

place into the preheated oven and roast for 25 minutes. if serving for four people dish up with a tasty fresh salad. enjoy!

serves 2-4

* extra virgin olive oil