Vegetarian-recipe

Smoked Trout Patties With Boiled Egg And Caper Salad

If you’re stuck for an easy dinner recipe and desperate to try something new, these smoked trout patties could be just what you’re looking for. Tasty and healthy, they’re a great winter alternative to that big bowl of pasta, and did we mention that they’re really, really easy to make? We’ve even provided a link to James Eaton’s boiled egg peeling how-to at the bottom of the page, just in case!

RELATED: Corn And Zucchini Fritters With Poached Eggs Recipe

Ingredients

Patties

8 eggs, 2 egg yolks for mix, 6 eggs for boiling

500g potatoes

400g boneless hot smoked trout fillets

¼ bunch chives, chopped

Salt and pepper to taste

1 cup flour

1 cup breadcrumbs or panko crumb

Oil for frying

Salad

2 Lebanese cucumbers, peeled and thinly sliced

¼ red onion, finely diced

¼ bunch dill, chopped

1 tsp small capers

1 tsp white balsamic or white wine vinegar

1 tbsp extra virgin olive oil

Pinch of sugar

Salt and pepper to taste

Method

  1. Peal and boil potatoes until cooked. Drain well and mash.
  2. Flake the smoked trout into the mash and season. Separate two eggs, adding the egg yolks and chives to the mash mix – keep the egg whites for crumbing.
  3. Mix well and form into eight patties.
  4. Roll patties in flour, lightly whisked egg whites and bread crumbs then set aside.
  5. Combine all salad ingredients, checking seasoning and adjusting if necessary.
  6. Soft boil the eggs, refresh under running water and peel. Cut eggs in half and set aside.
  7. Add oil to frying pan and heat. Gently fry patties on both sides.
  8. Place patties onto a plate, serving with boiled egg and garnish with cucumber salad.

Peel an egg in under 10 seconds here.

June 16, 2015

Brown Rice, Asparagus and Goat Cheese Salad Recipe

Brown rice is the healthy alternative to white rice. Because it is unrefined – unlike white rice – brown rice still contains whole grains and natural vitamins, fiber, protein, calcium and magnesium, often lost in the refining process of white rice. It has a low glycemic index, meaning it releases energy slowly, allowing you to stay full and energised for longer. Asparagus is also rich in vitamins A, C, E and K, as well as fiber and folate. If this tasty salad wasn’t healthy enough, goats cheese is also low in fat and healthier than other cheeses made from cows milk.

RELATED: Miso Glazed Fish with Sesame Brown Rice Recipe

Ingredients

Serves 6 

1 1/2 cups long-grain brown rice

2 tsp salt

2 tsp vinegar or citrus juice

1 tbsp vegetable oil

1 pound asparagus, trimmed

2 1/2 tbsp extra-virgin olive oil

1 shallot, minced

1 tsp grated lemon zest plus 2 tablespoons juice

4 ounces goat cheese, crumbled (1 cup)

1/2 cup slivered almonds, toasted

1/4 cup chopped fresh parsley

Salt and pepper

Method

  1. Bring 3 quarts water to boil in large pot. Add rice and salt to water and cook until rice is tender, stirring with a fork occasionally so it doesn’t stick to the bottom. Drain rice, transfer to a baking paper-lined tray and spread evenly. Drizzle rice with vinegar or citrus juice and let cool.
  2. Heat vegetable oil in 12-inch skillet over medium-high heat. Add asparagus and arrange evenly in a line, as best you can. Cover and cook for 2-5 minutes until bright green but still crisp. Uncover, increase heat, season with salt and pepper, and continue to cook until tender and well browned on 1 side (approx. 5 minutes). Using tongs, rotate asparagus spears to ensure all are cooked evenly. Transfer to plate and let cool completely. Cut into 1 inch-long pieces.
  3. Whisk olive oil, shallot, lemon zest and juice, 1/2 teaspoon salt, and 1/2 teaspoon pepper together in bowl.
  4. Transfer cooled rice to large bowl. Add asparagus, goat cheese, almonds and 3 tablespoons of parsley and dressing; toss to combine. Keep remaining parsley to serve.

Image via coldlife.com

October 23, 2014

Healthy Snack Recipe: Falafel

Falafel is a traditional Middle Eastern food which can be served as a snack, or as part of a larger meal. It is a healthy vegetarian meal, comprised mostly of chickpeas, and full of fiber and protein. Falafel can be served on its own, but is also often served in pita bread or wrapped in flat bread with salads and sauces, usually with tahini or hot sauce. Yum…

RELATED: 5-Minute Hummus Recipe

Makes approx 30

Ingredients

1 pound (about 2 cups) dry chickpeas

1 small brown onion, roughly chopped

1/4 cup chopped fresh parsley

4 cloves garlic

1 1/2 tbsp flour

1 1/2 tsp salt

2 tsp cumin

1 tsp ground coriander

1/4 tsp black pepper

1/4 tsp cayenne pepper

Pinch of ground cardamom

Vegetable oil for frying

Hummus or tahini to serve

Method

  1. Put dry chickpeas into a large bowl, cover in water and soak overnight. Drain the next day when ready to continue with recipe.
  2. Pour the chickpeas into your food processor along with the chopped onion, garlic cloves, parsley, flour, salt, cumin, ground coriander, black pepper, cayenne pepper, and cardamom. Blend mixture, scraping down the sides of the mixing bowl as required. Continue until you achieve a coarse paste.
  3. Transfer the mixture to a bowl, mixing through with a fork. Remove any large chickpea chunks. Cover with plastic wrap and refrigerate for 1-2 hours.
  4. Fill a skillet with vegetable oil (roughly 1 1/2 inches deep), heat over medium heat. Using wet hands or an ice-cream scoop (there is a special falafel scoop, if you have one), mould the mixture into balls. Before shaping and frying the whole batch, do a test one first. If the balls don’t stick together, put the mixture back into the blender and blend a bit longer.
  5. To fry, place falafel in oil and cook until brown on each side, rotating when needed. It should take 2-3 minutes to brown the falafel on each side. If it browns a lot quicker than this, your oil is too hot and the falafel may not cook through to the center. When you have it right, you can cook more than one falafel at a time.
  6. Once they are cooked, remove from oil with a slotted spoon and place on paper towel to remove some of the excess oil.
  7. Serve while hot – but not too hot! – with hummus or tahini.
October 6, 2014

Easy Pumpkin and Chickpea Tagine

A tagine is a traditional Moroccan dish akin to a slow cooked stew or curry. They are typically cooked in a tagine – a kind of pot with a conical lid – which traps steam and returns the condensation to the dish, an ideal cooking method for regions where water supply is limited. Pumpkin’s high vitamin A content, combined with the fiber, protein and iron in chickpeas, means this dish is great for your health, as well as your budget.

Serves 4

Ingredients

1 1/2 cups of chickpeas, soaked overnight and boiled, or canned – drained and rinsed

1 tbsp coconut oil

1 large yellow onion, sliced into rings

2 cloves garlic, minced

1 tsp cinnamon

1 tsp turmeric

fresh coriander

1 tsp sweet paprika

1 tsp cumin

4 cups pumpkin, diced

2 cups tomatoes, diced

1 cup water

1 tbsp sour cream (optional, to serve)

Method

  1. Heat oil in your tagine (or a large saucepan) over a medium heat
  2. Add onion and garlic, and sauté until soft (approximately 5 minutes).
  3. Add cinnamon, turmeric, paprika and cumin, stirring to release flavors.
  4. Pour in tomatoes, water and chickpeas
  5. With the lid on, bring to a gentle boil, then stir, replace lid, and allow to simmer for 15 minutes. Check often and stir, adding a bit of water – only a tablespoon at a time – if needed.
  6. Add pumpkin and cook for a further 20 minutes, until pumpkin is soft.
  7. Serve with fresh coriander, sour cream and cracked pepper to taste.

Image via smoothfm.com.au

September 16, 2014

Beet And Black Bean Burger Recipe

Vegetarians rejoice! This beet and bean burger is an easy, tasty, healthy meal for you and the kids. Black beans are a great source of fiber and protein, and beets are high in antioxidants, vitamins and minerals. The burger has a nice texture and makes a great balanced meal when served with salad.

Serves 6

Ingredients

3 large red beets (1 pound), diced

½ cup brown rice (raw)

1 yellow onion, diced

3-4 garlic cloves, minced

1 can black beans, drained and rinsed

1/2 juiced lemon

1 tbsp olive oil

2 tbsp parsley

1 teaspoon coriander

½ teaspoon thyme

2 tbsp all-purpose flour

Slices of Provolone cheese to serve

Method

  1. To cook rice, bring a pot of water to the boil and add rice and a pinch of salt. Simmer for approximately 35 minutes. Drain and put aside.
  2. Heat a skillet over medium-high heat with oil to grease. Cook diced onion, then stir in beets. Cover and cook until beets are tender, stirring occassionally. Add garlic and cook for further 30 seconds.
  3. Empty the drained black beans into a large bowl and mash them a bit. Add the cooked rice, beet/onion mixture, lemon juice, olive oil and parsley, coriander and thyme. Combine. Add salt and pepper if necessary. Add the flour and stir until flour is completely mixed.
  4. Heat a skillet over high heat. Add some olive oil to coat the bottom of the pan. Using clean hands, scoop a handful of mixture and flatten into a burger-pattie shape in your hands. Place patties in pan and reduce to medium heat. Cook for 2-3 minutes on each side. Place provolone cheese on hot pattie to melt.

To serve, place beet and bean patty between wholemeal burger buns and add your choice of salad. Tomato and lettuce recommended.

Bon Appetit!

July 26, 2014