Spicy Moroccan Chickpea & Lentil Soup

Spicy Moroccan Chickpea & Lentil Soup

Serves 6
Preparation time: 20 minutes
Cooking time: 50 minutes

Source: The Low GI Vegetarian Cookbook – Brand Miller, Foster-Powell, Marsh & Sandall, Hachette 2006

1 tablespoon olive oil
1 large onion, finely chopped
3 garlic cloves, crushed
2.5 cm piece fresh ginger, finely grated
3 teaspoons ground coriander
2 teaspoons ground cumin
1/2 teaspoon chilli powder
1/2 teaspoon saffron threads soaked in 2 tablespoons boiling water
400 g can Italian chopped tomatoes
4 cups (1 litre) good-quality vegetable stock (preferably low salt)
4 cups (1 litre) water
250g (1 cup) red lentils, rinsed well
450g (2 2/3) cups cooked chickpeas, drained
1/3 cup chopped coriander
1/3 cup chopped flat-leaf (Italian) parsley
salt and freshly ground black pepper
low fat natural yoghurt, to serve

  1. Heat the oil in a large heavy-based saucepan over medium heat. Add the onion and cook, stirring occasionally, for 6-7 minutes or until softens. Add the garlic, ginger, coriander, cumin and chilli powder. Cook, stirring, for 1 minute.
  2. Add the saffron threads and liquid, tomatoes, stock, water and lentils to the pan. Cover and bring to a simmer. Simmer, uncovered, for 30 minutes. Add chickpeas and continue to cook for a further 10 minutes.
  3. Remove the pan from the heat and stir in the coriander and parsley. Season to taste, top with a dollop of yoghurt andy. sprinkle with extra chopped parsle

Avocado, pickled ginger, tofu and soba-noodle salad

Avocado, pickled ginger, tofu and soba-noodle salad

Serves 4
Preparation time: 15 minutes
Cooking time: 5 minutes

Source: The Low GI Vegetarian Cookbook – Brand Miller, Foster-Powell, Marsh & Sandall, Hachette 2006

200g dried soba noodles
1 teaspoon sesame oil
150g snow peas, trimmed, halved diagonally
200g purchased marinated tofu (such as teriyaki), thinly sliced
1 Lebanese cucumber, halved, thinly sliced diagonally
2 tablespoons pickled ginger, thinly sliced
75g baby spinach leaves
1⁄2 cup picked coriander leaves
1 avocado, diced, lemon juice squeezed over (to prevent discolouring)
3 spring onions, trimmed, sliced diagonally
1⁄4 cup lightly toasted cashews, roughly chopped

DRESSING
2 tablespoons mirin
3 tablespoons light soy sauce
1 teaspoon sesame oil
pinch caster sugar

1. To make the dressing, place all dressing ingredients in a small bowl, and stir to dissolve the sugar. Set aside.
2. Cook the soba noodles in a large saucepan of lightly salted boiling water according to packet instructions, or until
al dente. Rinse under cold running water. Drain well and toss with the sesame oil. Set aside to cool completely.
3. Blanch the snow peas in boiling water until bright green and just tender. Refresh under cold running water and
drain well.
4. Place the cooked noodles, snow peas, tofu, cucumber, ginger, spinach and coriander in a large bowl. Pour over
dressing and toss gently to combine. Divide the salad among 4 plates, top with the avocado, spring onions and cashews,
and serve.

Brown Rice & Barley Salad with Spiced Chickpeas, Sweet Potato & Currants

Brown Rice & Barley Salad with Spiced Chickpeas, Sweet Potato & Currants

Serves 4
Preparation time: 20 minutes
Cooking time: 55 minutes

 

Source: The Low GI Vegetarian Cookbook – Brand-Miller et al

Ingredients:
140g (2/3 cup) brown rice
160g (2/3 cup) pearl barley
3 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon paprika
½ teaspoon tumeric
1 tablespoon olive oil
250g (1 medium) sweet potato, peeled, cut into 2cm pieces
1 red onion, cut into thin wedges
400g can chickpeas, rinsed and drained
45g (1/4 cup) currants
50g (1/4 cup) lightly toasted slivered almonds
2 tablespoons freshly chopped coriander
Sea salt and freshly ground black pepper
1 ½ cups rocket leaves
1 ½ cups baby rocket leaves

Yoghurt Tahini Dressing
125ml (1/2 cup) low fat natural yoghurt
1 teaspoon tahini
2 teaspoons lemon juice
1 teaspoon honey

 

Method:

  1. Preheat oven to 180C.
  2. Cook the brown rice and pearl barley in 2 separate large pans of boiling water, with one teaspoon of cumin added to each pan. Cook stirring occasionally for 25 minutes or until al dente (pearl barley will take a little longer). Drain well.
  3.  Meanwhile, place the sweet potato, onion, and chick peas in a large bowl. Mix the remaining cumin, coriander, paprika, turmeric and the olive oil together then add to the bowl with the sweet potato and toss to evenly coat.
  4. Place the sweet potato mixture in a single layer on the prepared tray and bake for 20 minutes or until sweet potato is just tender.
  5. Toss the rice, barley, sweet potato, chickpeas, currants, almonds, rocket, baby rocket and coriander together in a large bowl. Season with sea salt and freshly ground black pepper.
  6. To make the dressing, mix all ingredients together until well combined. Serve the salad drizzled with a little of the dressing.

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