Black lentil, quinoa, apple and goats curd salad

Most of you have probably met the lovely little quinoa since its popularity soared just a couple of years ago. Now lets just clear one thing up before we move on…it is pronounced keen-wah NOT kwin-oah. This ancient little grain (well, its technically a seed) that features on many modern menus has become a staple in many households, including my own.

There are many reasons why I do love this little grain and why I invited it into our household.

The dietitian side of me loves that it is a complete protein source, is gluten free for those who require a gluten free diet and has a low Glycemic Index (GI), meaning it can stabolise blood glucose levels and keep you feeling fuller for longer.

The foodie side of me just loves its aesthetic appeal and nutty texture.

I can’t say that I love quinoa for its taste and flavour (as it really doesn’t have any) but I love that it is a blank canvas for many different flavour combinations.

Ingredients (serves 4)

1/3 of a cup of white quinoa (this will yield ~1 cup cooked)

1/3 of a cup of red quinoa (this will yield ~1 cup cooked)

½ of a cup of black lentils (this will yield ~ 1 cup cooked)

1 small pink lady apple, thinly sliced with skin on

1/4 cup of roasted almonds, chopped

1 large handful of rocket or baby spinach 

1/4 bunch of flat leaf parsley finely, chopped

¼ cup of olive oil

Juice of one small lemon

goats curd

Method

Cook lentils - bring water to a boil and add the lentils. Boil for 2-3 minutes and then reduce heat to a simmer. Cook until tender (~25-30 minutes). Lentils must not be overcooked or they will become soft and mushy.

While the lentils are cooking, rinse the white and red quinoa and cook in plenty of water. Just add the quinoa to the cold water, bring to the boil then simmer for approximately 10-15 minutes - once the germ turns opaque and splits from the seed (this will resembles little curls).

Cut the apple and make the dressing while the lentils and quinoa are cooking. To make the dressing just combine the lemon juice, olive oil and chopped parsley (it can be blended in a small food processor).

Once the lentils and quinoa are cooked, combine them with the rocket, apple, roasted almonds and the dressing.

Top the salad with a few teaspoons of goats cheese as I have done in the image.

I love this recipe because it is aesthetically beautiful and the textures and flavours are just lovely. I am sure it will impress all of your family and friends and it is so easy to create.

Bon Appetit!

pumpkin & bean spiced soup

Ingredients (serves 6)

Olive oil for drizzling (also anti-inflammatory)

1 large butternut pumpkin, chopped into chunks (about 2-3cm x 2-3cm)

2 medium carrots, chopped length ways and again in 2 cm pieces

1 small red capsicum, chopped into chunks (about 2-3cm x 2-3 cm)

4 cloves of garlic

1 brown onion, chopped into chunks 

800g (2 large tins) of cannellini beans (you can use any white bean or chick peas) 

1L of vegetable stock

1 teaspoon of turmeric

1 teaspoon of ground cumin

2 teaspoons of ground coriander

4 tablespoons of pepitas (pumpkin seeds)

Thick Greek yoghurt to serve 

Method

Preheat oven to 180 degree.

Line two baking dishes with baking paper and add all vegetables to the tray, drizzle with olive oil.

Cook vegetables in the oven for 30-40 minutes or until soft and starting to get some nice colour.

Add vegetables to a large saucepan and add beans, spices and stock, heat over a high heat until starting to bubble. Meanwhile, heat a small pan with a drizzle of olive oil over a medium heat and toast the pepitas. As soon as they start to become fragrant remove them from the heat so they don't burn. Set aside to cool. 

Turning back to the soup, turn of the heat and puree using a bamix blender (you could also put the mix in your blender but you will just have to do this in batches). 

Divide soup between bowls and top with a big dollop of thick Greek yoghurt and the pepitas. 

Enjoy as a family with some crusty sourdough bread.

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Nutrition (without the bread)

Kilojoules 1650 Protein 17g Carbs 40g Fat 16g Saturated fat 4g Fibre 14g Sodium 680mg

This dish also gluten free for those requiring a gluten free diet. 

Beet & Lentil Salad

Ingredients (serves 4)

4 medium-large beetroots, leave skin on

 1 cup of brown or black lentils

 ½ of a fennel bulb, thinly sliced

Seeds from 1 pomegranate (or thinly sliced pear when pomegranates aren't in season)

2 large handfuls of greens – either rocket, baby spinach, thinly sliced kale or the beetroot greens from the bunch

½ bunch of loosely chopped flat parsley leaves

50g of crumbled feta if desired

Simple dressing

3 tablespoons of extra virgin olive oil

1 tablespoon of lemon juice

Method

Preheat oven to 180 degrees (fan forced).

Wrap beet bulbs individually in foil and cook for 45-60 minutes or until tender.

Meanwhile, cook lentils in enough boiling water for about 20-25 minutes.

Once lentils are cooked and drained, combine with the fennel, pomegranate seeds, greens and parsley.

When the beetroot has cooled, peel skin and chop into chunks and add to the lentil mix.

Make dressing and gently stir through the dish.

Serve in individual bowls or on a large platter and top with feta if using.

A few notes about this beautiful dish:

• This is a great dish to make at the start of the week and enjoy for lunches.
• Lentils are a great vegetarian meat alternative, providing protein and low GI carbs, therefore leaving you full and satisfied!
• This dish is gluten free for those requiring a gluten free diet.
• The plant compounds that make beetroot the beetroot the colour that it is, packs powerful antioxidants.

• The different textures help us slow it down, chew thoroughly and take our time to eat. 

Warm Mexican Bean & Rice Salad

With the vibrant colours, interesting textures and obvious nourishing ingredients, this recipe speaks for itself. Please don't be alarmed by the long ingredients list, this dish is so quick and easy to prepare.

Ingredients (serves 4)

2/3 cup of uncooked brown, black or wild rice

2 tablespoons of olive oil

1 large red capsicum, diced

1 large red onion, roughly chopped

1 garlic clove, finely sliced

1 teaspoon of paprika

2 teaspoons of cumin

1 large zucchini, diced into small pieced

Kernels from one cob of corn (you can use a small tin for convenience if needed)

1 large (400g can) of black beans or kidney beans

1 fresh chilli, seeds removed and thinly sliced 

1/2 bunch of coriander, leaves picked and stems chopped 

Juice from 2 limes

To top

1 tomato or 1 cup of cherry tomatoes (when in season), diced

1 avocado, mashed

1/4 cup of pepitas (pumpkin seeds) 

Cracked pepper to season

Method

Start cooking rice (remember brown rice takes double the amount of time to cook than white rice).

Meanwhile, heat pepitas with a big pinch of cumin over a low-medium heat in a dry pan. When the pepitas start to become fragrant remove them from the heat - they are easy to burn! 

When there is about 5 minutes left for rice to cook, heat olive oil in a frying pan or heavy saucepan over a medium heat.

Add onion and capsicum and cook for about 2-3 minutes, stirring regularly.

Add garlic, zucchini and corn and cook over a high heat for 1-2 minutes, or until zucchini starts to become tender.

Stir through spices, chilli, beans and half of the lime juice and cook for a further minute. 

Remove from heat and stir through coriander and rice.

Serve in bowls, and top with avocado, pepitas, tomato and an extra squeeze of lime juice. 

Serve this dish hot, cold or at room temperature.

Nutrition information per serve Energy 2370kJ (564cal), protein 20g, fat 28g, saturated fat 5g, carbohydrate 50g, sugars 6g, fibre 17g, sodium 21mg

Notes

This dish is great for lunch or dinner and don't forget to save some for leftovers!

Have a smaller serving size and match with some fried egg, grilled chicken tenderloins or a small lean steak.