BUTTER BEAN BURGERS
Makes 4
1 small onion, chopped
125ml chopped coriander
400g can of butter beans, drained and rinsed
grated rind of 1 lemon
1 egg
375ml (1½ cups) fresh breadcrumbs
salt and pepper
flour
oil for frying
4 bread rolls
rocket
sliced onion
sliced tomato
sour cream or plain yoghurt
sweet chilli sauce
Put the onion and coriander into a processor and pulse to blend. Add the beans, lemon rind, egg, breadcrumbs and seasoning and process until mixed but not a puree.
Shape the mixture into four patties. Coat with a little flour and refrigerate for an hour.
Heat a little oil in a frying pan and fry the patties until golden brown on both sides.
Serve on rolls with rocket, onion and tomato. Top with a dollop of sour cream and some sweet chilli sauce.
BARLEY AND CARROT SALAD
Serves 6-8
250g pearl barley
7.5ml each of coriander and cumin seeds
125ml orange juice
30ml lemon juice
3ml paprika
2ml turmeric
10ml red wine vinegar
30ml olive oil
125ml dried cranberries
120g pitted dates, chopped
2-3 carrots, peeled and grated
125ml chopped coriander
125ml chopped parsley
salt and pepper
Cook the barley in salted water for 20-30 minutes until soft. Drain and rinse.
Toast the seeds until fragrant, and then crush with a pestle and mortar.
Combine the orange and lemon juice in a jug. Add the crushed spices, paprika, turmeric, vinegar and olive oil and mix well.
Put the cranberries and dates into a bowl and pour over the dressing and set aside while preparing the remaining ingredients.
When the barley is cooled, combined with the carrots. Pour over the cranberry and date mixture.
Add the coriander, parsley and seasoning.
Mix well and serve.
QUINOA SALAD
Serves 4
250ml quinoa
150ml water
salt
1 bunch of asparagus
15ml olive oil
1 yellow pepper, sliced
60ml toasted sunflower seeds
½ red onion, finely sliced
125g feta cheese, cubed
45ml chopped parsley
Dressing
45ml olive oil
20ml lemon juice
10ml honey
salt and pepper
Put the quinoa into a pot, add the water and a pinch of salt. Bring to the boil, then turn down the heat and simmer, uncovered, for 10-15 minutes. Switch off the heat and leave the pot on the plate until all the moisture has evaporated and the quinoa granules are separated. Tip into a bowl and allow to cool.
Brush the asparagus with olive oil and cook on a griddle pan until tender. Add to the quinoa with the pepper, sunflower seeds, onion, feta and parsley. Season to taste.
Pour over the dressing and mix well.
DRESSING: Combine all the ingredients and mix well.
VEGETABLE RISONI PESTO BAKE
Serves 4-6
250g orange sweet potato or butternut, cubed
350g baby marrows, sliced
30-40 ml olive oil
salt and pepper
250g baby tomatoes
250g risoni pasta, cooked and drained
125ml vegetable stock
60ml basil pesto
45ml grated Parmesan cheese
Put sweet potato and baby marrows in a roasting pan, drizzle with olive oil and seasoning and roast at 180°C for about 15 minutes.
Remove from the oven and add the tomatoes. Return to oven for another 10 minutes until vegetables are soft.
Remove and combine with the pasta.
Add the stock, pesto and seasoning to taste.
Spoon into an oven-proof baking dish. Sprinkle over the Parmesan and return to the oven for another 20 minutes until cheese is golden brown.
l Risoni pasta is also referred to as pasta rice or orzo and is available in supermarkets.
TOFU AND SPINACH STIR FRY
Serves 4
20ml sesame oil
400g firm tofu, sliced
1 red pepper, cubed
1 bunch of spring onions, sliced
200g baby spinach
250g egg noodles, soaked and drained
Sauce
15ml sesame oil
30ml soy sauce
5ml Chinese five spice powder
15ml honey
Heat the oil in a frying pan and fry the tofu slices until browned on all sides. Remove and set aside.
Add the pepper and spring onion to the pan and fry for about 3 minutes. Add the spinach to the pan and cook until wilted. Add the tofu and drained noodles to the pan.
Pour over the sauce and heat through. Serve immediately.
SAUCE: Combine all the ingredients and mix well. - The Star