Great Recipes

Choose from one of the delicious recipes below.

Spicy Vegetables with Couscous

Serves 4

• 1 tbsp tomato paste
• 1/2 tsp hot chilli sauce
• 1 tbsp ground cumin
• 1/2 tsp fennel seeds
• 4 tomatoes, diced
• Freshly ground black pepper
• 4 baby carrots, peeled
• 2 turnips, halved
• About 250 g pumpkin, cut into 4 pieces
• 1 red capsicum, cut into 8 pieces
• 4 small zucchini
• About 1/2 cup couscous
• A 400 g can of chickpeas, drained
• 1 cup coriander leaves
• 1 clove garlic, finely chopped

In a large saucepan, mix tomato paste with chilli sauce, cumin, fennel seeds and diced tomato. Season with pepper and add carrots, turnips, pumpkin, capsicum and zucchini. Just cover with cold water, bring to a simmer and cook until the vegetables are tender.

Reheat chickpeas in a small saucepan in 2 tbsp water. Gently toss couscous and chickpeas together, and then spread them over a serving platter.

Drain the spicy vegetable liquid into a sauce jug and mix in chopped garlic.
Spoon the spicy vegetables over the couscous and chickpeas and scatter coriander leaves on top. Serve the vegetable juices separately for all to help themselves.

Chinese Vegetable Medley with a Lime and Sesame Dressing

Serves 3 – 4

• 150 g snow peas, topped and tailed
• 2 medium bok choy cabbages, quartered and washed
• 1 bunch Chinese broccoli, cut into bite-size pieces
• About 9 baby corn
• Juice of lime
• 3 drops of sesame oil
• 2 tbsp soy sauce
• 1 tbsp toasted sesame seeds
• 2 tbsp roasted cashew nuts

Add bok choy, Chinese broccoli and baby corn to boiling water and cook for about 3 minutes or until just tender. Drain vegetables and add to bowl. Add lime juice, sesame oil and soy sauce and toss gently.
Place on a serving plate, scatter sesame seeds and cashew nuts on top and serve.

Avocado and Cashew Nut Dip with Raw Vegetables

Serves 6 – 10

• 2 just ripe avocados
• 2 tbsp raw cashew nuts, finely chopped
• 1 tbsp olive oil
• About 5 drops Tabasco
• Salt and freshly ground black pepper
• A selection of raw vegetables, cut into bite-size pieces, e.g. carrots, celery, cucumber, tomatoes, snow peas, capsicum, cauliflower, radishes.

In a bowl, place avocado flesh, cashew nuts, olive oil, Tabasco and a little salt and pepper. Mash well with a fork.
Place the dip in the centre of a platter surrounded with pieces of raw vegetables and bread.

Apple and Lentil Salad

Serves 4

• 1 1/2 cups lentils
• A pinch of curry powder
• 2 Granny Smith apples
• 8 cooked baby beetroots or 1 cup diced beetroot
• 1 small carrot, grated
• 2 tsp olive oil
• Juice of 1 lemon
• Salt and freshly ground black pepper
• 6 tbsp parsley, chopped

Soak lentils for at least 30mins in cold water.

Place lentils in a saucepan, cover with three times their volume of water and season with curry powder. Bring to boil and simmer for about 20 – 30mins until tender. Drain lentils and allow to cool.

Peel, core and cut apples into pieces. Mix with diced beetroot, grated carrot, olive oil, lemon juice and lentils, and season with salt and pepper.

Add chopped parsley just before serving.

Seasonal Fruit and Strawberry Parfait

Serves 4

• 250 g strawberries, washed and hulled
• Juice of 1 lemon
• 500 g low-fat plain yoghurt
• A selection of seasonal fresh fruits, cut into bite-size pieces, e.g. peaches, pears, apples, strawberries, plums, oranges, bananas.

Using a fork, mash the strawberries with the lemon juice. Whip the mashed strawberries with the yoghurt.
Place a layer of mixed fruit in each parfait glass. Top with yoghurt, then more fruit, more yoghurt and finish with fruit.

Tomato and Avocado Bruschetta

Serves 4

• 1 avocado, just ripe
• 4 very ripe, sweet-smelling tomatoes
• 2 tbsp finely sliced basil
• 1/2 red onion, diced
• Salt and freshly ground black pepper
• 1 tbsp extra virgin olive oil
• 1 clove garlic, finely chopped
• 4 large slices of wholegrain bread (or at least high fibre bread)

Halve avocado, remove stone and scoop out the flesh. Dice avocado flesh and place in a bowl.

Halve tomatoes and squeeze out as much of the seeds as possible. Discard seeds. Dice tomatoes and add to the bowl with the avocado, basil, onion, salt, pepper, oil and garlic. Toss gently and leave for 15mins.

Toast bread lightly and, just before serving, spoon tomato and avocado preparation onto bread.

Green Vegetable Minestrone with Mint

Serves 6

• 1 tbsp olive oil
• 1/2 onion, chopped
• 1/2 tsp finely chopped rosemary
• 2 cups diced celery
• 300 g green beans cut into small pieces
• 2 zucchinis cut into small pieces
• 1 cup shelled peas
• Salt and freshly ground black pepper
• 400 g canned beans (cannellini, haricots), drained
• 2 tbsp finely sliced mint
• 3 tbsp parsley, finely chopped
• 2 cloves garlic, finely chopped

Heat oil in a large non-stick saucepan, on medium heat. Add onion, rosemary and celery and stir for about 3mins.

Add green beans, zucchinis and peas. Add boiling water to cover the vegetables by at least 2 cm. Season with salt and pepper and cook, uncovered, for 10mins.

Blend 1/3 of the canned beans to a purée. Add the purée and remaining canned beans to the soup and simmer for a few minutes.
Just before serving, stir in mint parsley and garlic.
 

 
   Healthy recipes provided by the Brisbane Produce Market.