Onion, Lentil and Lemon Soup

Ingredients

1 cup water
1/3 cup plus 1 tbsp pearl barley
1 tbsp tomato paste
6-1/4 cups vegetable stock
3/4 cup lentils, rinsed and picked over
5 onions, sliced very thinly
1 tsp dried anise seeds
juice of 1 large lemon
large pinch of sweet paprika
pinch of cayenne pepper
salt and freshly ground black pepper
12 paper-thin lemon slices to garnish

Method

  1. Bring the water to a boil in a large enameled or stainless steel saucepan. Stir in the barley, cover, and simmer over low heat for about 20-25 minutes, until the barley is just tender and the water has been absorbed.
  2. Stir in the tomato paste, vegetable stock, lentils, onions, and anise. Bring to a boil, cover, and simmer over low heat for 1 hour, or until the lentils are soft.
  3. Stir in the lemon juice, paprika, cayenne pepper, and salt and pepper to taste, and simmer uncovered for a further 20 minutes.
  4. Pour the soup into heated bowls, and garnish each with two very thin slices of lemon.

Makes 6 servings.

Source: Healthy Vegetarian Cooking


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Pea, Basil and Feta Fritters with Roasted Tomatoes

Ingredients

1-1/3 cups frozen peas, quickly defrosted (you can use the pan you’ll fry the fritters in)
3/4 cup plain/all-purpose flour
1 teaspoon baking powder
1 egg
2/3 cup whole milk
grated zest of 1/2 lemon
2/3 cup crumbled feta cheese
30 fresh basil leaves, torn into small shreds
2 tablespoons olive oil
sea salt and black pepper, to season
3-1/2 oz prosciutto, to serve

Roasted Tomatoes

2 cups cherry tomatoes, halved
2 tablespoons olive oil
2 tablespoons balsamic vinegar

Method

  1. Preheat the oven to 180°C (350°F).
  2. For the roast tomatoes, put the halved cherry tomatoes on a baking sheet, drizzle with the olive oil and vinegar and sprinkle with a few pinches of salt.
  3. Roast in the preheated oven for 25-35 minutes until the tomatoes are lightly caramelized. Turn the oven off.
  4. Make the fritters. Lightly defrost the peas over medium heat in a saucepan.
  5. Combine the flour, baking powder, egg, milk and lemon zest in a mixing bowl. Stir in the crumbled feta, torn basil and defrosted peas. Season well.
  6. Heat 1 tablespoon of the olive oil in the frying pan/skillet. Spoon 1-1/2 tablespoons of batter per fritter into the hot pan. Cook the fritters in batches over medium heat until you see small holes appearing on the surface.
  7. Gently flip with a spatula and cook for 2 minutes on the other side. Transfer to the still-warm oven while you make the rest.
  8. Serve the fritters with the roasted tomatoes and prosciutto.

Makes 1 serving.

Source: 100 Ways with Eggs


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Cowboy’s Buns

Ingredients

6 crusty white rolls
1/4 cup butter, melted
8 oz Dutch pork smoked sausage
1 small onion, finely chopped
7 oz can baked beans
watercress sprigs, to garnish

Method

  1. Preheat the oven to 200°C (400°F).
  2. Cut tops off rolls and set aside. Hollow out centres of rolls, leaving a thin wall of bread. Brush insides of rolls with 9 teaspoons of the butter.
  3. Wrap foil around each roll, leaving the top open. Place on a baking sheet and put in the oven for 10 minutes to heat through.
  4. Simmer the sausage in boiling water for 10 minutes.
  5. Fry the onion in the remaining butter until slightly softened and transparent.
  6. Cut the sausage into thin slices and stir into the onion. Add the beans and heat through.
  7. Remove the foil from the rolls, then spoon in the sausage mixture. Replace the bread tops and return to the oven for a further 2-3 minutes.
  8. Garnish with sprigs of watercress and serve at once.

Makes 6 servings.

Source: The Book of Breakfasts and Brunches


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Tempeh Stir-fry

Ingredients

1 teaspoon sesame oil
1 tablespoon peanut oil
2 cloves garlic, crushed
1 tablespoon grated fresh ginger
1 fresh red chili, thinly sliced
4 spring onions, sliced on the diagonal
10 oz tempeh, cut into 3/4-inch cubes
1 lb baby bok Choy leaves
1 lb 10 oz gai lan (Chinese broccoli), chopped
1/2 cup vegetarian oyster sauce
2 tablespoons rice vinegar
2 tablespoons fresh coriander leaves
1/4 cup toasted cashew nuts

Method

  1. Heat a wok over high heat, add the oils and swirl to coat the side of the wok. Add the garlic, ginger, chili and spring onion and cook for 1-2 minutes, or until the onion is soft.
  2. Add the tempeh and cook for 5 minutes, or until golden. Remove from the wok.
  3. Add half the greens and 1 tablespoon water to the wok and cook, covered, for 3-4 minutes, or until the greens have wilted. Remove from the wok and repeat with the remaining greens and a little more water.
  4. Return the greens and tempeh to the wok, add the sauce and vinegar and warm through.
  5. Top with the coriander and nuts. Serve with rice.

Makes 4 servings.

Source: The Essential Wok Cookbook


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Blackened Chicken and Creole Lentils

Ingredients

8 skinless chicken breasts or thighs
1/4 cup Cajun spice mix
2 Tbsp canola oil
2 Tbsp canola oil
1 cup thinly sliced onion
2 cups thinly sliced mushrooms
1 Tbsp tomato paste
2 tsp Cajun spice mix
1 cups chicken stock
2 cups cooked or canned green lentils, drained and rinsed
1 Tbsp unsalted butter
1 Tbsp lemon juice
3 Tbsp chopped parsley
salt and ground black pepper, to taste

Cajun Spice Mix

4 tsp dried oregano
4 tsp dried thyme
4 tsp garlic powder
2 tsp onion powder
2 tsp ground black pepper
2 tsp ground white pepper
2 tsp ground paprika
1 tsp kosher or coarse salt
1/2 tsp ground cayenne pepper

Method

  1. Preheat oven to 350 ⁰F (180 ⁰C).
  2. Sprinkle chicken evenly on both sides with Cajun spice mix.
  3. Add canola oil in a large ovenproof sauté pan, over medium high heat and sear chicken on each side until spices turn dark but are not burnt.
  4. Finish chicken in the oven. Cook until chicken reaches an internal temperature of 165 ⁰F (74 ⁰C).
  5. Prepare the lentils. In a large saucepan, heat canola oil. Sauté onions until golden. Add mushrooms and cook until golden as well, then add tomato paste with spice mix. Cook for 3 minutes.
  6. Mix in stock, being sure to scrape the tasty bits off the pan with your wooden spoon. Add lentils and simmer for 5-10 minutes or until excess liquid is absorbed.
  7. Add butter, lemon juice, and parsley. Season with salt and pepper. Serve immediately with blackened chicken.

Makes 8 servings.

Source: Dietitians of Canada


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