Poke Bowl Recipes

How to make your own basic Poke Bowl

1. Choose a base: Brown rice, coconut jasmine rice, white sushi rice, soba noodles, or leafy greens

2. Choose a protein: The foundation of poke is best-quality fresh raw fish. Cut the fillet lengthwise, working against the grain, into ½" strips. Then cut the strips crosswise into ½" pieces. If you can’t get stellar fish, tofu or cooked shrimp are good alts. We like ahi tuna, fluke, hamachi, salmon, tofu, or shrimp.

3. Choose a dressing: The fattier and firmer the fish, the more aggressive the dressing can be. Delicately flavored fish, like fluke, should be dressed simply. Ponzu, shoyu, gochujang, and spicy black bean paste are great bases to work with.

4. Add the fun stuff: Hit at least three of these categories to achieve textural contrast, depth, and balance.

Fresh Fruits & Veg: Sliced avocado, bean sprouts, shelled edamame, or shaved radish
Nuts, Seeds & Spices: Macadamia nuts, skin-on roasted peanuts, toasted sesame seeds, shichimi togarashi, or gochugaru
A Dose of Heat: Crushed wasabi peas, grated Serrano chiles, red Fresno chiles (thinly sliced), or Jalapeños (thinly sliced)
Alliums: Scallions (thinly sliced), sweet onion (finely chopped), garlic chips, or fried shallots
Pickles: Pickled ginger, shiitake mushrooms, red onions, or cucumber

Salmon & Avocado Poke BowlI
Ingredients - 4 servings

Poke

• 1 pound previously frozen wild salmon, skinned and cut into ¾-inch cubes
• 1 medium ripe avocado, diced
• ½ cup thinly sliced yellow onion
• ½ cup thinly sliced scallion greens
• ½ cup chopped fresh cilantro
• ¼ cup tobiko (flying fish roe) or other caviar
• 3 tablespoons reduced-sodium tamari
• 2 teaspoons toasted (dark) sesame oil
• ½ teaspoon Sriracha
• Brown Rice Salad
• 2 cups cooked short-grain brown rice, warmed
• 2 cups packed spicy greens, such as arugula, watercress or mizuna
• 2 tablespoons rice vinegar
• 2 tablespoons extra-virgin olive oil
• Bertolli Olive Oil Extra Virgin
• Buy 1 Get 1 FreeThru 07/25
• 1 tablespoon Chinese-style or Dijon mustard

Preparation

1. Gently combine salmon, avocado, onion, scallion greens, cilantro, tobiko (or caviar), tamari, sesame oil and Sriracha in a medium bowl.
2. Combine rice and greens in a large bowl. Whisk vinegar, oil and mustard in a small bowl. Add to the rice salad and mix well. Serve the poke on the rice salad.

Tuna (canned) Poke Bowl

Serves 2

• 2 teaspoons low-sodium soy sauce (or 1 teaspoon tamari, if gluten-free)
• 1 teaspoon sesame oil
• 2 tablespoon orange juice
• 1-inch piece of ginger, peeled and grated or minced
• 2 5-ounce cans tuna in brine, drained
• Small handful of cilantro, chopped
• 1 scallion, finely chopped
• 1 cup cooked rice or other grain, cooled
• 1/4 medium avocado, cubed
• 4 cherry tomatoes, quartered
• 1 tablespoon sesame seeds

1. Place the soy sauce, sesame oil, orange juice and ginger in a jar. Secure the lid and shake well until the dressing is emulsified. (Or whisk together in a small bowl.)
2. Empty the drained tuna into a small bowl and pour the dressing over top. Add in the scallion and cilantro then toss to coat well. Divide the rice between two bowls and top with the dressed tuna, avocado, tomatoes and sesame seeds.

Tofu Poke Bowl - Follow basic Poke recipe at top of this blog and use Tofu for the protein part.

Quick, Easy and Healthy Meals. Perfect for Bachelors #Healthy #Meals

Most of the menu ideas below are vegetarian, however you can always substitute the soy mince with the real thing.

These are just simple ideas. If you REALLY don't like working with food, hire someone like me - a personal chef - to fill your freezer and fridge with pre-packed, pre-cooked meals.

Tasty, Spicy Vegetarian Mince

Who says Vegetarian food is boring? I'm by no means a Vegetarian but often have to cook for Vegetarians and Vegans.

I got home this evening and was too lazy to go shopping or go to any great lengths to cook, for that matter. My best is foraging through the fridge and cupboards and making something out of nothing. This took me just 10 minutes.

1. Boil the kettle and soad 1 cup Soy Mince in 1 cup boiled water.
2. Put the pot on the stove and heat to medium heat.
3. While that is warming up, crush 4 garlic cloves; chop 2 Jalepeno chillis
4. Place in pot (no oil) with 2 heaped teaspoons Basil Pesto.
5. Then add the Soy Mince and mix well.
6. Spices - 1 tspn Paprika, 2 tspn masala, salt and pepper
7. Add a can of chopped tomatoes
8. Some chopped fresh mint
9. At the end add half a tub of Mascapone cheese.

You can use this mixture to top a baked/microwaved potato; toasted wholewheat bread; or on a bed of salad greens; or as an omlette filling.

• Microwaved "baked" potato - prod the potato all over with a fork and microwave for about 5 mins, depending on the size of the potato; turn half way through
• Microwaved Omlette - beat two eggs and a dash of milk. Pour into a soup bowl and microwave for 1 min or 2.

TACO SALAD

Mix Soy mince (prepared as above) with some red kidney beans.

Place in large bowl and top with lettuce, cheese and tomato. Before serving, add corn chips. Toss. Add dressing. Toss and serve.

TUNA SALAD OR BAKED POTATO

Take a tin of Tuna and mix with half a container of fat-free, smooth cottage cheese (a small dash of mayo if you want to cheat). Add some chopped onion, chopped gherkin and some mixed herbs.

This mixture can be used to top a salad or baked/microwaved potato.

HUMUS AND SALAD PITA

Fill a large wholemeal pitta pocket with a heaped tablespoon of reduced-fat hummus, olives and salad - Use fat-free plain yoghurt as dressing or any other low fat dressing.

Other options for filling could also be the tuna mixture (see above) with salad; or left over roast chicken and salad.

WRAPS OR PITA'S

Filled with:

• Vegetarian Wrap filled with Fry's "meat" strips, chopped tomatoes, beans and avo
• Left over roast chicken and avo with a sprinkling of grated cheddar cheese
• Mexican Salad - green salad with corn, kidney beans and topped with crushed corn chips and sprinkled with grated cheddar cheese.
• Mexican Chicken Wraps (filled with spiced chicken, chopped tomatoes, beans and grated cheese);
• Mediterranean Salad - cucumbers, olives, tomatoes, Feta and Tuna

HUMMUS IN 5 MINUTES

INGREDIENTS

• 2 (15-ounce cans) chickpeas, drained with liquid reserved
• ⅓ cup chickpea liquid, or more, as needed
• ½ cup tahini
• ¼ cup olive oil
• 2 lemons, juiced
• 2 garlic cloves
• 1 teaspoon cumin
• ½ teaspoon kosher salt

GARNISH

• extra-virgin olive oil
• paprika
• freshly chopped parsley

INSTRUCTIONS

1. Add all the ingredients to a high-powered blender and secure the lid. 
2. Turn the blender on high for 30 seconds (or more for a creamier texture) 
3.  Add more chickpea liquid, if desired, for a softer hummus.
4. Add the hummus to a small serving bowl and garnish with olive oil, paprika and fresh parsley.

L

VEGETARIAN RECIPES

Warm beetroot, orange & haloumi salad

This vegetarian salad mixes salty haloumi with the sweetness of beetroot and orange.

Preparation Time 20 minutes
Cooking Time 65 minutes

Ingredients (serves 4)

• 3 medium beetroot, ends trimmed
• 3 oranges, peeled, white pith removed
• 2 tbs extra virgin olive oil
• 150g baby spinach leaves
• 1 x 250g pkt haloumi, drained, thinly sliced crossways

Method

1. Preheat oven to 200°C. Wrap each beetroot in foil. Place in a roasting pan. Roast for 1 hour or until the beetroot is tender when pierced with a skewer. Set aside for 15 minutes to cool. Wearing gloves to avoid staining your hands, peel the beetroot and cut into wedges.
2. Meanwhile, holding the oranges over a bowl to catch any juice, use a sharp knife to cut along either side of the white membrane to remove the segments. Use your hands to squeeze the remaining juice from the flesh into the bowl (you will need 80ml/1/3 cup juice). Add the oil and whisk until combined. Season with salt and pepper.
3. Combine the beetroot, orange segments and spinach in a large bowl. Divide among serving plates.
4. Cook the haloumi in a non-stick frying pan over medium-high heat for 1-2 minutes each side or until golden.
5. Top the salad with the haloumi. Drizzle over the dressing to serve.

Mexican spiced tomato soup

Mexican flavours are very popular with all ages; in this dish the flavours are mild and tasty rather than hot. Add more chilli if you want more zing.

Instructions

Step 1 Heat oil in a large saucepan. Add onions and garlic and cook until light golden.

Step 2 Mix in 3 teaspoons of the Mexican seasoning, then add tomatoes, Vegemite, Worcestershire sauce, stock, lentils, tomato paste and sugar. Bring to the boil and stir, then reduce heat and simmer for 45 minutes.

Step 3 Add chopped fresh herbs and garnish with a dollop of light sour cream.

Moroccan chickpea soup

Simple and bursting with flavour, this soup makes a great work lunch.
Instructions

Step 1 Heat oil in a large heavy-based saucepan over a medium heat. Add onion, carrot and celery. Cook, stirring, for 5-6 minutes or until vegetables are soft. Add garlic and seasoning. Cook for 1 minute.

Step 2 Add chickpeas, tomatoes and stock. Bring to the boil. Reduce heat to low, partially cover and simmer for 15 minutes. Set aside to cool slightly.

Step 3 Place half the soup in a blender. Blend until smooth. Return to pan with remaining soup. Place over a medium heat, season with pepper and warm through. Ladle into bowls, top with a dollop of yoghurt (if using) and garnish with coriander.

Nachos with corn and capsicum salsa

This family favourite has lots of veges and colour and tastes great.
Instructions

Step 1 Preheat oven to 200ºC. Heat oil in a medium saucepan and cook onion for 3-4 minutes. Add 1/2 teaspoon Mexican seasoning and capsicums. Add tomatoes. Simmer for 15 minutes.

Step 2 Meanwhile, spray each piece of mountain bread with oil. Sprinkle lightly with a pinch of Mexican seasonng, more if you like it hot. Cut bread into triangles. Arrange bread on 2 large baking trays and cook for 3-4 minutes until crisp. Set aside.

Step 3 Add sugar to tomato mixture. Stir in lentils, kidney beans and coriander, then heat.

Step 4 For the salsa, combine all ingredients in a bowl.

Step 5 Divide half the bread triangles between four serving plates. Top with bean mixture, cheese, remaining triangles, and a dollop of salsa and yoghurt.

Lentil and vegetable curry

This is a tasty way to get lots of vegetables in one meal.

Instructions

Step 1 Combine oil and onion in a large saucepan and cook, stirring, over low heat for 2 minutes or until onion softens. Add the curry paste and cook, stirring, for 30 seconds or until fragrant.

Step 2 Add stock, water, kumara, tomatoes, cauliflower, mushrooms, peas and lentils. Cover with a lid and cook for 15 minutes or until vegetables are tender.

Step 3 Meanwhile, cook rice according to packet directions. Garnish curry with coriander and serve with rice.

Barley and mushroom salad

Cook the barley the day before, if you like, so the salad is ready to finish off just before it's time to eat.
Instructions

Step 1 Put the barley into a sieve and rinse under cold water. Tip into a pan with the stock, 1 cup cold water and the rosemary sprigs. Cover and bring to the boil, then simmer over a low heat for 1 hour, or until just tender. Remove the sprigs.

Step 2 Heat 1/2 tablespoon oil in a frying pan. Add the spring onions and mushrooms and fry for 5-6 minutes, until golden. Add the wine and bubble for 1 minute, until slightly reduced, then add the cooked barley and broad beans. Season with salt and pepper and cook for 2-3 minutes, stirring, until hot.

Step 3 Stir through the rocket leaves then divide among four plates.

Carrot and lentil patties with tzatziki

Use other grated veges to vary the flavour of these patties; try courgettes or kumara.
Instructions

Step 1 Combine the lentils, carrot, parsley, spring onion, garlic and lemon rind. Use a potato masher to mash until they are combined. Add the egg and half the breadcrumbs. Stir until well combined.

Step 2 Shape the mixture into 8 patties. Coat patties in the remaining breadcrumbs. Heat a large non-stick frying pan over a medium-high heat. Spray patties all over with cooking oil. Add half the patties to the pan and cook for 2 minutes each side, or until brown and hot. Repeat with remaining patties.

Step 3 Place salad greens on serving plates. Top with patties and tzatziki and serve.

Variation
Replace carrot with 400g potatoes, cooked, and add a small can of salmon for fish cakes.

Spaghetti with chilli and garlic

A version of a simple, classic Italian recipe. This makes a satisfying meal served with a mixed salad.
Instructions

Bring a large pan of salted water to the boil. Add the pasta and cook according to the pack instructions until al dente. Drain and set to one side.

Heat the oil in a pan and add the garlic and chillies. Cook for 2 minutes, or until the garlic is golden and the chillies have softened.

Pour over the pasta, toss and season. Sprinkle with parsley and toss once more.

Fruity couscous

Couscous is the perfect carb standby when time is tight: it's ready in just five minutes once you've covered it in hot water.

Instructions

1. Put the couscous into a heatproof bowl. Cover with boiling water, then cover with a plate or plastic wrap and soak for 5 minutes. 
2. Fluff up with a fork, then stir in the lemon juice, oil, apricots, cranberries and basil. Season with salt and pepper. 
3. Keep warm until ready to serve.

Asian-style warm mushroom salad

For extra mushroom-iness, replace the soy sauce with mushroom soy sauce, found in Asian grocery stores.
Instructions

1. Place a non-stick frying pan over medium heat and spray with oil. Cook the mushrooms for 2 minutes, until soft. Set aside and keep warm.
2. Cook the noodles for 4 minutes in a saucepan of boiling water. Drain, return to the saucepan and immediately toss through the sesame oil.
3. Put the soy sauce, sweet chilli sauce, rice vinegar and ginger in a small jug and whisk to combine.
4. Place the mushrooms in a large bowl. Add the spring onions, capsicum, soba noodles and dressing. Toss gently until well combined.
5. Sprinkle with the coriander leaves and serve warm as a side dish or a light meal.

Chinese broccoli and mushroom stir-fry

Ingredients (serves 4)

• 1 tbs peanut oil
• 3 garlic cloves, crushed
• 2 tsp grated ginger
• 1 red capsicum, thinly sliced
• 2 bunches Chinese broccoli (gai lan), ends trimmed, cut into 6cm lengths
• 150g oyster mushrooms, halved
• 200g fresh shiitake mushrooms, sliced
• 1/4 cup (60ml) vegetarian oyster sauce
• 1 tbs soy sauce
• 2 tsp sambal oelek (Indonesian chilli paste)

Steamed brown rice, to serve

Method

1. Heat the oil in a wok over medium heat.
2. Add the garlic and ginger and stir-fry for 30 seconds. 
3. Add the capsicum and stir-fry for 2-3 minutes. 
4. Add the Chinese broccoli and mushrooms and stir-fry for a further 3 minutes, until the broccoli is just wilted. 
5. Add the oyster sauce, soy sauce and sambal oelek to the wok, then toss to coat and warm through for about 1 minute. 
6. Serve over steamed rice.

Mixed salad leaves, to serve

Method

1. Preheat oven to 180°C. Reserve 1/2 cup (125ml) of the salsa. Place remaining salsa and beans in a bowl. Stir in the coriander.
2. Heat the tortillas following packet instructions. Lay the tortillas out flat on a clean surface. Spoon the filling on half of the tortillas. Fold over to enclose and place in a shallow baking dish.
3. Sprinkle over the cheese and bake for 10 minutes or until heated through.
4. Sprinkle the tortillas with the reserved salsa and coriander, and serve with the salad leaves.

High Protein Tempeh, Lentil and Bean Steak

Ingredients

• 100 gr tempeh
• 1/4 teaspoonful salt
• 1 spoonful soy sauce
• 4 cups of cooked black beans
• 1 cup of cooked lentils
• 1 cup of cooked chick peas
• 1.5 cup oat flour
• 1/2 cup finely chopped onion
• Salt, pepper, garlic (Optional and to taste)
• Olive oil

Sauce

• 2 cloves garlic
• 2 tomatoes
• 1 stalk spring onion
• 1 pinch salt
• 1 teaspoonful sugar

Saute all in a pot.

Preparation

1. Combine cooked all except olive oil and oat flour separately then mix all ingredients in a food processor until you get an easy to handle “dough.” 
2.  Then slowly add the oat flour mixing by hand as you go until it is mixed with the tempeh/bean mixture and you can shape the steaks accordingly.
3. Preheat a frying pan. Add olive oil to coat the pan, and fry the steaks until they are a golden color (about 2 minutes each side until it gets crispy) Remove from pan and serve immediately with a favorite sauce.

CAJUN RECIPES

BLACKENED PRAWN STROGANOFF

• 455 g fresh prawns, peeled and deveined
• 15 ml olive oil
• 10 g Cajun seasoning
• 170 g fettuccini pasta
• 15 g butter
• 290 g fresh mushrooms, sliced
• 10 g chopped shallots
• 160 ml chicken broth
• 115 g sour cream
• 10 g cornstarch
• 235 ml chicken broth
• 195 g roasted red bell peppers
• 10 g drained capers

1. Combine peeled shrimp, oil, and Cajun seasoning in a medium bowl. Set aside.
2. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
3. Meanwhile, melt butter over medium heat in a large frying pan. Cook and stir mushrooms and shallot in butter until tender. Remove from pan. Add shrimp cook until shrimp turn pink about 2 to 3 minutes. Remove from pan. Add 2/3 cup chicken broth to pan, and bring to a boil. Cook, uncovered, until reduced to 1/4 cup (2 to 3 minutes).
4. In a small bowl, stir together sour cream and cornstarch; mix in 1 cup chicken broth. Stir into reduced chicken broth in the frying pan. Cook and stir until thick and bubbly. Cook 1 minute more. Stir in shrimp, mushroom mixture, roasted red peppers, and capers. Heat through, and season to taste. Serve over pasta.

You can substitute prawn broth or white wine for the chicken broth. To make prawn broth, reserve prawn shells, and simmer in 2 cups water for 15 minutes.


 

CAJUN BAKED FISH

• 4 teaspoons vegetable oil
• 1 tablespoon paprika
• 2 teaspoons thyme leaves, crushed
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon ground red pepper
• 1 pound fish fillets
• 1/4 cup green bell pepper, cutinto fine julienne strips

1. Preheat oven to 200 degrees C
2. In a small bowl, combine vegetable oil, paprika, thyme, onion powder, garlic powder, salt and ground red pepper
3. Spread mixture evenly on one side of each fish fillet
4. Place fillets on a lightly oiled baking pan, seasoning side up.
5. Bake until fish flakes easily when tested with a fork, 8 to 10 minutes
6. Garnish with green pepper strips

 

CAJUN SEAFOOD PASTA

• 475 ml heavy whipping cream
• 3 g chopped fresh basil
• 2 g chopped fresh thyme
• 10 g salt
• 4 g ground black pepper
• 3 g crushed red pepper flakes
• 2 g ground white pepper
• 100 g chopped green onions
• 60 g chopped parsley
• 225 g shrimp, peeled and deveined
• 225 g scallops
• 55 g shredded Swiss cheese
• 50 g grated Parmesan cheese
• 455 g dry fettuccine pasta

1. Cook pasta in a large pot of boiling salted water until al dente.
2. Meanwhile, pour cream into large skillet. Cook over medium heat, stirring constantly, until just about boiling. Reduce heat, and add herbs, salt, peppers, onions, and parsley. Simmer 7 to 8 minutes, or until thickened.
3. Stir in seafood, cooking until shrimp is no longer transparent. Stir in cheeses, blending well.
4. Drain pasta. Serve sauce over noodles.

CAJUN TOFU

• 2 pounds firm tofu, drained and cut into
• 3/4-inch cubes
• 1 medium red bell pepper, finely chopped
• 1 medium green bell pepper, finely chopped
• 1 large white onion, finely chopped1 cup chopped celery
• 2 cans cooked, peeled tomatoes
• 4 cans tomato sauce1 gallon water or vegetable stock
• 2 tablespoons finely chopped parsley
• 1/2 cup finely sliced green onion tops
• 2 tablespoons Worcestershire sauce
• 2 teaspoons salt
• Diced red chiles, to taste
• 1 minced habañero pepper
• 2 1/2 teaspoons black pepper
• 2 teaspoons garlic salt
• 3 teaspoons paprika
• 3 or 4 fresh bay leaves
• Fresh parsley sprigs

1. Fry tofu in very hot olive or peanut oil until golden to seal. Pour oil from above into bottom of stock pot, adding enough to cover the bottom of the pot, if necessary. Make a roux by adding an equal amount of flour, cooking until thickened. Add remaining ingredients except parsley. Simmer for 25 minutes.
2. Add drained tofu, place lid on pot and simmer for another 30 minutes, stirring occasionally. Add bay leaves and let cool for 15 minutes. Reheat if necessary and serve over steamed rice. Top with fresh parsley.

Vegan Seitan Steak

I'm no Vegan but my partner is and it kills me to pay R100 for a 300g piece of processed plant protein. So I did a bit of digging and found this.

It's vegan, mouth-watering, tender, chewy, juicy, flavourful and meat-like. Amazing! BBQ or pan fry then serve whole or slice and put on top of salad for a steak salad. So delicious and satisfying!

Ingredients

For the vegan seitan steaks:

• 1 ½ cups vital wheat gluten
• 1 cup cooked lentils (I used canned)
• 6 tablespoons water
• 2 tablespoons nutritional yeast
• 2 tablespoons tomato paste
• 2 tablespoons soy sauce
• 1 teaspoon garlic powder
• 1 teaspoon chili powder
• ½ teaspoon liquid smoke
• ¼ teaspoon black pepper

For the vegan seitan steak marinade:

• ¼ cup water
• 2 tablespoons olive oil
• 2 tablespoons soy sauce
• 1 tablespoon maple syrup or agave

Instructions

To make the vegan seitan steaks:

1. Add all of the vegan seitan steak ingredients to a food processor and pulse to combine, stopping to scrape down the sides as needed until everything is well mixed. Alternatively, if you do not have a food processor you can first mash the cooked lentils with a fork or potato masher, then add everything together in a large bowl and mix well.
2. Turn the mixture out onto a clean work surface and begin to knead it together. It may be a bit crumbly at first, but keep kneading it for a few minutes until it comes together into a tight ball. Do not over-knead the dough, the more you knead it, the tougher the steaks will be, so knead it just until it comes together.
3. Cut the ball into 4 sections, then use a rolling pin to roll out each section into ½" thick steaks. The dough will be very tough and stretchy, but just keep working at it until you get your desired steak shapes.
4. Add several inches of water to a large pot with a steamer basket and bring to a boil. 
5. Put the steaks in the steamer basket and cover with a lid. It's ok if they are overlapping a bit. Steam for 25 minutes, flipping the steaks halfway through so they steam evenly. They will double in size.
6. In a large ziplock bag or air-tight container, mix together all of the marinade ingredients. The oil won't really combine, but that's fine. 
7. Remove the steaks from the steamer and coat in the marinade. Let marinate for a minimum of 30 minutes before cooking, or for as long as several days when kept in the fridge.

To serve the vegan seitan steaks:

• When you are ready to enjoy the vegan steaks, heat a frying pan, grill pan, or barbecue.
• When hot, fry or grill the steaks a couple of minutes on each side until grill marks form.
• Brush the steaks with leftover marinade while cooking to keep them juicy, and also right before serving.

Serve however you desire. I like mine served with a potato and some greens. I also enjoy mine sliced and put on salad. So many possibilities!

Tasty, Spicy Vegetarian Mince

Who says Vegetarian food is boring? I'm by no means a Vegetarian but often have to cook for Vegetarians and Vegans.

I got home this evening and was too lazy to go shopping or go to any great lengths to cook, for that matter. My best is foraging through the fridge and cupboards and making something out of nothing. This took me just 10 minutes.

• Boil the kettle and soad 1 cup Soy Mince (or any plant based mince) in 1 cup boiled water.
• Put the pot on the stove and heat to medium heat.
• While that is warming up, crush 4 garlic cloves; chop 2 Jalepeno chillis
• Place in pot (no oil) with 2 heaped teaspoons Basil Pesto.
• Then add the Soy Mince and mix well.
• Spices - 1 tspn Paprika, 2 tspn masala, salt and pepper
• Add a can of chopped tomatoes
• Some chopped fresh mint
• At the end add half a tub of Mascapone cheese.

Yum!!

CREAMY CHICKPEA AND MUSHROOM PASTA

INGREDIENTS

2 tablespoons olive oil
2 medium onions sliced
250 g button or portobellini mushrooms, sliced
1 small tin tomato paste
240g penne or tagliatelli pasta
3 cloves of garlic, finely diced
2 tspn Oreganum
2 tspn Basil
1/2 cup vegetable or chicken stock
1 can chickpeas
1/2 cup chopped sun-dried tomatoes
Salt and pepper to taste
1/2 cup plain yoghurt

GARNISH

1/2 cup grated Parmesan cheese
Garnish with extra Parmesan and fresh parsley or chives

Instructions

• Heat a large pot over medium heat. Add oil, onions, and ½ tsp salt. This part will require patience. Cook onions for 35 min. until soft, golden brown, and reduced. 
• While onions are caramelizing, cook pasta according to package directions (in heavily salted water). Drain and set aside.
• Once onions are caramelized, add garlic and mushrooms. Cook for 6-7 min. until mushrooms are light golden brown, soft, and have lost most of their moisture.
• Stir in tomato paste, dried herbs, black pepper, and stock. Cook until tomato paste goes darker in color. 
• Pour in chickpeas and sun dried tomatoes. Cook until chickpeas are tender and warmed through and the sauce slightly thickens and starts to coat chickpeas.
• Add spinach and pasta and stir to coat.
• Add plain yoghurt (one could use cream as well).
• Add salt as needed.
• Mix in cooked pasta and garnish with Parmesan and fresh parsley or chives.

LEBANESE GREEN BEAN STEW with Chickpeas and Almonds

Ingredients
4 tablespoons olive oil
1 large onion, (diced)
5 garlic cloves, (minced)

1/2 teaspoon turmeric

1 teaspoon curry powder (optional)

1 teaspoon cumin powder

1 chilli finely chopped (optional)

2 large potatoes (or sweet potato)

3 carrots peeled and sliced

2 cups vegetable broth
1 x  400g tin of chopped tomatoes

1 small tin tomato paste

1 tin chickpeas (drained)

1/2 cup almonds - think shavings

Juice of a lime (I use the zest as well)

4 cups green beans - cut in 2 inch pieces (fresh or frozen)

Salt and pepper

Preparation

• On a medium­-high heat on the stove, using a very large cast iron pot, heat the oil until warm. Now add the onion and cook until translucent for about 3 minutes.
• Add spices and stir for a minute.
• Now add garlic and a dash of water to release the spices from the bottom of the pot. Cook for further 2 minutes.
• Stir in the green beans, potatoes, and carrots and cook for further 8-­10 minutes stirring occasionally.
• Now add vegetable stock, chopped tomato and paste. Bring the stew to a gentle boil. 
• Add lime juice, chickpeas, and almonds then season with salt and pepper to taste.
• Cover with the lid leaving a small area open for the steam to escape.
• Reduce the heat and let it simmer on medium­ low heat for at least 50 minutes to an hour.
• Serve the stew with white Jasmine rice.