Parsnip, Carrot & Chickpea Soup

The perfect spiced soup to keep you warm this autumn!

INGREDIENTS (serves 4-6) 

For the soup: 

  • 3 large parsnips, peeled and cubed
  • 2 large carrots, peeled and cubed
  • ½ tin of chickpeas, rinsed and drained 
  • 1 onion, diced 
  • 3-4 cloves of garlic 
  • 1 tbsp olive oil 
  • 1 tsp cumin 
  • 1 tsp turmeric 
  • ¼ tsp cinnamon 
  • 1 litre of vegetable stock (plus more hot water if needed)
  • Pinch of chilli flakes 
  • Salt and pepper 
  • Coriander 

For the chickpea topping 

  • ½ tin chickpeas, rinsed and drained 
  • 1 tbsp olive oil 
  • 1 tsp paprika 
  • ½ tsp cumin 
  • ¼ tsp chilli powder 
  • Salt and pepper 

METHOD 

  1. Cook the onions and garlic with some olive oil in a large pot for about 5 minutes on a medium heat until golden brown. 
  2. Add in the parsnips, carrots and spices and a bit of salt and cook for a further 5 minutes. 
  3. Add in ½ the tin of chickpeas along with the hot vegetable stock and bring the soup to a simmer.
  4. Slightly cover the pot with a lid and simmer for 15-20 minutes or until the vegetables are fork tender. 
  5. Meanwhile, toss the remaining chickpeas in a pan with olive oil along with all of the spices. Fry until crispy. 
  6. Use a blender or an immersion blender to blend the soup to your desired consistency. You can leave some of the vegetables out if you want a chunkier soup. 
  7. At this point feel free to add more hot water if the soup is too thick. 
  8. Add salt and pepper to taste. 
  9. Garnish with the crispy chickpeas and some chopped coriander.

 

Miso Aubergine with Pak Choi and Soba Noodles

INGREDIENTS (for 1) 

  • 1 small aubergine 
  • 80g buckwheat soba noodles 
  • 120g pak choi, washed and cut into slices (leave the core on)
  • 1-2 tbsp vegetable oil
  • 1 Spring onion, sliced for garnish 
  • Sesame seeds for garnish

For the miso glaze: 

  • 30g white miso 
  • 30g white wine vinegar 
  • 20g honey 

METHOD 

  1. Slice the aubergine in half lengthways and score the flesh into small squares. 
  2. In a frying pan over a high heat, add some oil and place the aubergine skin side down. Cook for a few minutes until the skin has turned brown on the bottom. 
  3. Flip it over and cover with a lid. Turn the heat down to medium heat and cook until the aubergine flesh has turned golden brown. 
  4. Turn the heat off and leave the aubergine in the pan with the lid on for about 5 minutes until soft and cooked through. 
  5. Meanwhile, mix together the ingredients for the miso glaze. 
  6. Place the aubergine on a baking tray and brush it generously with the glaze (there will be some leftover). 
  7. Place under the grill for about 5 minutes until the glaze is bubbling and caramelised (watch it carefully so it doesn’t burn!) 
  8. Meanwhile, cook the noodles according to the package instructions and heat up some oil in a frying pan for the pak choi. 
  9. Add the pak choi, cover with a lid and cook for a few minutes until tender. Add a splash of soy sauce if desired. 
  10. Serve everything in a dish and sprinkle with sesame seeds, spring onion and a drizzle of extra glaze. 

 

Vegan Tofu Pad Thai

A classic Thai favourite made vegan. Feel free to add in your favourite mock meat or keep it simple with tofu. 

INGREDIENTS (Serves 2) 

  • 150g flat rice noodles 
  • 200g firm tofu, cubed 
  • ½ shallot or small brown onion, diced
  • 2 spring onions, sliced 
  • 1 thai chilli, diced (you can use more or less depending on preference)
  • 150g bean sprouts 
  • 1 large carrot, julienned or cut into thin strips 
  • 1 red pepper, sliced 
  • 1 large handful of green beans, cut in half 
  • 2 tbsp vegetable oil 
  • Lime wedges 
  • 30 g finely chopped peanuts

For the sauce: 

  • 3 tbsp soy sauce (or vegan fish sauce if you can find it!) 
  • 2 tbsp palm sugar or regular sugar 
  • 1 tsp tamarind paste (you can find this in Sainsbury’s or Waitrose in a small jar) 
  • 1 tbsp water (plus more if needed) 
  • 2 tsp of Sriracha (depending on your spice tolerance) 

METHOD 

  1. Prepare the rice noodles according to the package instructions and leave them to the side
  2. Heat up 1 tbsp oil in a large wok and fry off the tofu. Transfer to a dish and set aside 
  3. Heat up another tbsp oil in the wok and add the shallot, half of the spring onions and chilli. Stir fry for 2-3 minutes before adding the green beans and pepper and cooking for another 2 minutes. 
  4. Add in the carrots for about 1 minute then transfer the vegetable mixture to the same dish as the tofu. 
  5. Finally, add the sauce and the cooked noodles to the wok and mix well. Add in the bean sprouts and keep mixing before adding back in the vegetable mixture and tofu. 
  6. Turn of the heat and mix through the rest of the spring onions, half of the peanuts and a squeeze of lime. 
  7. Serve in dishes and garnish with more peanuts and lime wedges.

Black Bean & Tofu Burrito Bowl

This recipe might look really long and complicated but it can actually be put together in under 20 minutes – it’s that easy!

INGREDIENTS (serves 2) 

For the bowls: 

  • 200g firm tofu, cut into cubes
  • 1 tsp paprika 
  • ½ tsp garlic powder 
  • ¼ tsp chilli powder 
  • ½ tsp salt 
  • ½ can black beans, drained and rinsed 
  • Red cabbage, thinly sliced
  • 1 tbsp apple cider vinegar 
  • 1-2 tbsp olive oil 

For the rice: 

  • ½ cup uncooked brown rice (or use a microwaveable pack)
  • 1 tsp lime juice 
  • Handful of chopped coriander 

For the tomato and corn salsa: 

  • 200g cherry tomatoes, cut into quarters
  • ½ can sweet corn 
  • ¼ red onion, diced
  • 1 tbsp lime juice
  • Salt and pepper to taste 

For the guacamole: 

  • 1 avocado 
  • 1 tbsp lime juice 
  • ½ tsp garlic powder 
  • ¼ red onion, diced 
  • Salt to taste 

METHOD 

For the tofu: 

  1. Toss the cubed tofu in the garlic powder, chilli powder, paprika, salt and 1 tbsp olive oil. 
  2. Heat some oil in a pan and cook the spiced tofu over a medium heat for 3-5 minutes until it’s nicely browned. 

For the rice: 

  1. Cook the brown rice following the package instructions. Add lime juice and coriander and give it a good mix. 

For the tomato and corn salsa: 

  1. Combine the tomatoes, corn, diced onion, lime juice, salt and pepper into a small bowl and mix. 

For the guacamole: 

  1. Mash the avocado in a small bowl and then mix in the lime juice, garlic powder, diced onion and salt.

For the bowls: 

  1. Mix the thinly sliced red cabbage with 1 tbsp apple cider vinegar and leave to sit. 
  2. Steam the kale with a pinch of salt until it’s cooked through (about 5 minutes). 
  3. Build your bowl starting with the steamed kale and cooked brown rice, adding the black beans, cooked tofu, tomato and corn salsa, red cabbage and guacamole. 

 

Paprika salmon with colourful veg & lentils

Hey guys! So for a bit of a change I am sharing one of my favourite lunch/dinner recipes with you, which is super easy and probably one of the most nutritious meals you can have. It is also one of my favourites because it contains a great balance of complex carbs, protein, healthy fats and lots of micronutrients. The meal is paprika salmon served on a bed of lentils with green vegetables and roasted carrots.

Salmon, being the primary source of protein in this dish, is also an excellent source of those all-important omega 3 fatty acids (EPA and DHA). These types of fatty acids have been known to reduce inflammation, support cell function and decrease risk of diseases such as heart disease. It also contains essential B vitamins as well as potassium; essential for heart health. I love topping my salmon with paprika which helps aids digestion.

For my carbs I have used puy lentils- I use Merchant Gourmet lentils because all you need to do is heat them up! Super quick and super easy 🙂 Lentils are great for stabilising blood sugar levels, good for digestive health and they’re also a good source of soluble fibre.

Finally we have our micronutrients; which are our vitamins and minerals essential to our diet. I always take dinner time as a prime opportunity to add a whole load of vegetables… with this dish I have added broccoli, asparagus and rainbow carrots. Good sources of dietary fibre, vitamin C, folic acid, potassium and other antioxidants.

So for the recipe:

Ingredients (serves 1)

  • 1 salmon fillet
  • 125g of Merchant Gourmet puy lentils
  • 6 asparagus tips
  • 1/2 cup og chopped broccoli
  • 6 baby heritage rainbow carrots
  • 1 tablespoon of olive oil
  • 1 teaspoon of paprika

Method

  • Preheat the oven to 180 degrees celsius.
  • Wrap your salmon fillet in baking paper after sprinkling your paprika on top. Seal the ends of the baking paper by folding it over. This will take 20 minutes to cook.
  • In a baking tray, cover your baby rainbow carrots in olive oil and roast in the oven for 10 minutes, turning them halfway through.
  • Boil your green veg in boiling water, 5 minutes before your salmon and carrots are ready.
  • I usually boil my veg for 3-4 minutes but you may prefer to boil them for more or less time.
  • Pour your portion of lentils into a bowl and heat in the microwave for 1 minute 30 seconds.
  • Remove your salmon and carrots from the oven when ready and serve up with the green veg.
  • Enjoy!

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Harissa Halloumi with Pomegranate Tabbouleh

 

Hey guys! I mentioned in a few posts back that I wanted to start sharing some more savoury (lunch and dinner) recipes with you all in addition to all my healthy bakes… so here we are! I am always looking for recipe inspiration and I have recently started experimenting with HelloFresh and their Flavour Generator which is available through their website. Now I can be quite fussy with my dinners as I don’t eat meat however, I do eat fish and I am not fussy when it comes to veggie foods so I found it helpful to adapt some of their ideas…

So how do you use the recipe Flavour Generator…? EASY! Firstly, decide what type of meal you fancy- this can be: British, Mexican, Italian, Indian or Middle Eastern Food and then choose what your taste buds are telling you to! The Flavour Generator offers anything from: spicy, sweet, herby or tangy and generates a recipe based on your decision. So like I said I can be quite fussy so I often change a chicken fillet to a cod fillet or meat sausages for veggies sausages and sometimes you end up with a veggie recipe anyway! But the recipe that was generated for me today really didn’t need adapting too much at all!

Today I am going to share with you: Harissa Halloumi with Pomegranate Tabbouleh

This recipe is a well balanced meal made up of complex carbs, protein, healthy fats, veg and spices- all of which are essential to our wellbeing.

Below is the list of original ingredients- the only thing I didn’t use it the yoghurt and I also added some black beans and steamed broccoli- but this was personal preference! This recipe will serve 2 people…

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Method

  • Bring a pot of water to the boil (amount specified in the ingredient list) and grate a little of the lemon zest. Pour the bulgur wheat into the boiling water and add your lemon zest and a pinch of salt. Place a lid on the pot and rest off the heat for 25 mins, or until the water has completely soaked into your wheat.
  • Peel and finely chop the onion and roughly chop the parsley. Cut the tomato in half, squeeze out and discard the liquid centre and roughly chop the remaining flesh.
  • Mix the yoghurt with a dash of lemon juice and a pinch of salt and pepper.Once your bulgur wheat is ready, add a splash of olive oil, a squeeze of lemon juice, your onion, tomato, two-thirds of your parsley and mix together. This is your tabbouleh.
  • Slice the halloumi widthways into ½cm slices.
  • Coat your halloumi with the harissa spice mix. Heat a frying pan on mediumhigh heat with a splash of olive oil. Once hot, add your halloumi and cook until just golden on each side. Tip: Don’t overcook the halloumi, it’s much better when it’s golden but slightly squidgy!
  • Serve your halloumi with your tabbouleh and sprinkle the pomegranate seeds over the top with your remaining parsley. Drizzle with your yoghurt dressing and fill your boots!
For more recipe ideas head over the Flavour Generator  !

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