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Eggplant Parmigiana

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Move beyond pasta and enjoy tasty Italian inspired dishes with added vegetables.  This recipe is rich in flavour and suitable for vegetarians.

eggplant-parmigiana-22406_l

INGREDIENTS: 

DIRECTIONS:

Preheat oven to 180C (160C fan). Place eggplant in a colander. Sprinkle all over with salt. Set aside for 10 minutes. Rinse under cold water. Drain. Pat dry with paper towel.

Meanwhile, heat oil in a medium saucepan over medium heat. Add onion and garlic. Cook, stirring for 5 minutes or until onion has softened. Add tomato paste, tomatoes, basil and 1/2 cup cold water. Stir well. Bring to a simmer. Reduce heat. Simmer, stirring occasionally, for 5 minutes.

Add enough oil to a large frying pan to cover base. Heat over medium-high heat. Cook eggplant, in batches, adding extra oil to pan when necessary. Drain on paper towel.

Spoon 1/2 cup tomato mixture over base of a 10 cup-capacity ovenproof dish. Arrange one-third eggplant over tomato. Sprinkle with one-third cheese. Continue layering, finishing with cheese. Season. Bake for 15 to 20 minutes or until cheese is golden and melted. Serve sprinkled with basil leaves.

 

Recipe credited to Taste.com.au  

Vegetable Fritters

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vege fritters

Recipe credited to www.veganeasy.org

These little fritters are a good way to get kids eating their veggies. You don’t have to stick to the vegetables used here, you could use any veggies you like (potato and pumpkins may need to be pre-cooked). You could also add chopped fresh herbs or a spoonful of dairy-free pesto to the mixture. These fritters have been served with some fresh rocket and spicy tomato relish.

Ingredients:
– 1/2 cup flour
– 1/2 cup soy milk, or other dairy-free milk
– 1 corn cob, cut the corn kernels off the cob
– 1/2 large zucchini, grated
– 1/2 carrot, grated
– 2 broccoli florets, finely chopped
– 1 spring onion, finely sliced
– Salt and pepper

Directions:

1. Mix the flour and soy milk to form a batter.

2. Stir through the veggies and season well with salt and pepper.

3. Heat a large frying pan over a high heat and add a little oil. Add a tablespoon of the mixture to the pan at a time, shaping into small rounds. Cook the fritters until brown on one side then flip over carefully and cook the other side.

4. Drain on kitchen paper and serve immediately.

ENJOY!

Buddha Bowls

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buddha bowl

The great thing about Buddha Bowls is that there are no rules!! It’s a delicious wholesome bowl of food including veggies, salad, healthy fats and protein.

They can be warm all cold or a combo of both!

Here’s how to put it all together to make your own…

1.  Choose a special bowl
2.  Start with a layer of greens
3.  Add a variety of veggies, salad vegies and beans / legumes.
4.  Top with grains, nuts or seeds.
5.  Dress it with your favourite sauce / dressing
6. Enjoy!

Experiment to find your favourite combos for your taste sensation!

Colourful, tasty and so good for you, these will be a winner for all the family!

(Thanks to initforthelongrun.com)

Here’s how to put it all together!  Try this great recipe from The Minimalist Baker.

SWEET POTATO CHICKPEA BUDDHA BOWL

CHICKPEA-Sweet-Potato-BUDDHA-Bowl

INGREDIENTS:

Vegetables
• 2 Tbsp olive, melted coconut, or grape seed oil
• 1/2 red onion, sliced in wedges
• 2 large sweet potatoes, halved
• 1 bundle broccolini, large stems removed, chopped
• 2 big handfuls kale, larger stems removed
• 1/4 tsp each salt + pepper

Chickpeas
• 1 can 425 g chickpeas, drained, rinsed + patted dry
• 1 tsp cumin
• 3/4 tsp chili powder
• 3/4 tsp garlic powder
• 1/4 tsp each salt + pepper
• 1/2 tsp oregano (optional)
• 1/4 tsp turmeric (optional)

Tahini Sauce (optional)
• 1/4 cup tahini
• 1 Tbsp maple syrup
• 1/2 lemon, juiced
• 2-4 Tbsp hot water to thin

Instructions:

1. Preheat oven to 200 degrees celsius and arrange sweet potatoes and onions on a bare baking sheet. Drizzle both with a bit of oil, making sure the flesh of the sweet potatoes are well coated and placed skin side down on the sheet.

2. Bake for 10 minutes, then remove from oven flip sweet potatoes and add broccolini. Drizzle broccolini with a bit of oil and season with a pinch each salt and pepper.

3. Bake for another 8-10 minutes, then remove from oven and add kale. Drizzle kale with a touch more oil and season with a pinch each salt and pepper. Bake for another 4-5 minutes then set aside.

4. While vegetables are roasting, heat a large skillet over medium heat and add chickpeas to a mixing bowl and toss with seasonings.

5. Once hot, add 1 Tbsp oil and chickpeas and sauté, stirring frequently. If they’re browning too quickly, turn down heat. If there isn’t much browning going on, increase heat. I found 10 minutes total at slightly over medium heat was perfect.

6. Once the chickpeas are browned and fragrant, remove from heat and set aside.

7. Prepare sauce by adding tahini, maple syrup and lemon juice to a mixing bowl and whisking to combine. Add hot water until a pourable sauce is formed. Set aside.

8. To serve: Slice sweet potatoes into bite size pieces. Divide vegetables between 3 serving bowls and top with chickpeas + tahini sauce.

9. Best when fresh, though leftovers will keep for a few days in the fridge.

Try your own favourite foods and see what delicious combinations you come up with!

 

Mexican Quinoa Wraps

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mexican_quinoa_wraps

 

INGREDIENTS

  • 1 cup quinoa, uncooked
  • 425g can black beans
  • 200g can corn
  • 1 onion, chopped
  • 1 chilli, chopped, seeds removed (optional)
  • 1 red capsicum, diced
  • Gluten-free tortillas
  • Salt and pepper to taste

INSTRUCTIONS

  1. Cook the quinoa according to the instructions on the packet.
  2. In the meantime, prepare the vegetables. Peel and chop the onion, seed and dice the chilli and capsicum.
  3. Heat a sauce pan and add a little bit of oil. Transfer the onion, chilli, and capsicum and sauté for about five minutes until they begin to soften.
  4. When the quinoa is ready, take a wrap and fill it with the vegetables mix, corn, and black beans.
  5. Add a bit of guacamole if you like. Roll and enjoy.

Suitable for vegans, vegetarians and coeliacs.  Recipe adapted from One Green Planet.

Grilled Eggplant with Tomato and Feta – suitable for Vegetarians

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Recipe credited to Healthy Meals in Minutes.

Grilled eggplant with tomato and feta

 

Ingredients: (serves 4)

* 1 large eggplant
* 3 large tomatoes, to match the diameter of the eggplant
* 180g feta, crumbled
* 1/2 cup fresh basil leaves
* Juice of half lemon
* 2 garlic cloves
* ½ extra-virgin olive oil
* Kosher salt
* Freshly ground black pepper to taste

Instructions

1. Cut of the eggplant crosswise into approx 1cm thick rounds. Lightly season them with salt and leave them for 30 minutes on a side to let water to come out of the eggplant.

2. Once ready drizzle some olive oil on top of each slice and grill them on a lightly oiled grill rack for 2 -3 minutes each side.

3. Blend the basil leaves with 4 tablespoons olive oil, 2 garlic cloves and 1 teaspoon salt in an emersion blender until smooth.

4. Cut the tomatoes crosswise to 1cm thick rounds.

5. Lightly oil the baking pan. Arrange 4 eggplant rounds side by side. Spread 1/2 tablespoon of the basil-garlic mixture on top of each one, then generously sprinkle feta crumbs. Top each with tomato rings. Add another layer of eggplant, basil spread, feta and tomato rounds and top with the rest of the crumbled feta.

6. Preheat the oven to 200 degrees celsius.

7. Drizzle some olive oil on top of each and bake for 15 mins!

Zucchini Noodles with Avocado Mango Lemon Basil Dressing

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Recipe credited to Vegan Easy as found on facebook.

zucchini noodles

Zucchini Noodles are a delicious alternative to traditional noodles. This is a refreshing and satisfying dish, and is vegetarian and vegan friendly.

Ingredients:

* 2-3 Large Zucchinis
* 100g of Mushrooms
* 100g grape/cherry tomatoes
* 50g sundried tomatoes
* 1-2 Lemons
* 1/2 an avocado
* 1 mango
* 1 handful of basil

Directions:

1. Spiralise 2-3 large zucchini (or use a peeler!)

2. Cut up about fresh mushrooms (into thin slices) and marinate them in the juice of 1-2 lemons for approx 30 min

3. For the dressing, blend 1/2 avocado with 1 super ripe mango, the juice of 1/2 lemon, 1 handful fresh basil and 1 tsp barley grass juice powder (optional).

4. Mix the zoodles, mushrooms and dressing and add grape or cherry tomatoes, sundried tomatoes (oil and salt free) and some fresh basil.

5.  Enjoy!