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. 

SANTORINI FAVA

Last year while on holidays, my husband and I made a little stop at Santorini, one of the most beautiful Greek Islands.

Santorini blew us away with the most amazing views and fresh Mediterranean eats.

Most of you will know my love for the Mediterranean way of eating, which I spoke about earlier this week on the blog. A love certainly for the many healthy benefits it provides, but also for its fresh, simple nature and a philosophy that encourages people to share, enjoy and celebrate food and family.

One of my favourite Mediterranean dishes was the Santorini specialty called fava. A dish traditionally made with the broad bean, is now made with yellow split peas and is served as an appetitzer (mezi) with crusty bread or as a feature in a share plate.

Fava from a little restaurant that we visited

This simple dish exhibits some of the features of the Mediterranean way of eating that makes it such a healthy eating pattern for us to follow - legumes and olive oil, LOTS OF OLIVE OIL...

After enjoying a few dishes of fava during my stay I was so keen to come home and try to replicate this dish. So here is my interpretation of Santorini fava.

My version of Santorini fava

Ingredients

1 cup of yellow split peas

1 onion, 2/3 finely chopped and 1/3 thinly sliced

2 bay leaves

2 garlic cloves, pressed and chopped roughly

2 tablespoons of extra virgin olive oil + extra to drizzle once serving (don't use the 'light' stuff)

Sea salt to season

Lemon juice

Method

Rinse the yellow split peas.

Add rinsed split peas, garlic, bay leaves and 3 cups of water to a saucepan.

Bring to the boil, and then reduce heat to simmer for approximately 25-35 minutes – or once tender and mushy.

After about 15 minutes of simmering add the 2/3 of chopped onion, 2 tablespoons of olive oil and season with a small amount of sea salt and stir until combined.

When the split peas are tender, remove bay leaves and blend until a smooth mixture forms – you can add some extra water if you would like a runnier texture.

Serve in a bowl, top with a squeeze of lemon  (as much as desired – I like about ½ a lemon), a good drizzle of olive oil and the thinly sliced onion.

You can serve this warm or cold.

In Santorini it is served as an appetiser with crusty bread. You could also use it as a dip or spread for vegetable sticks, wholegrain crisp bread, rice cakes or rice crackers.

Enjoy! 

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.