Vegetarian Lentil Burger

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lentil burgerHave you ever tried packaged vegetarian burgers from the supermarket before? I have. I don’t know what I was thinking. It was horrible, overly salty and mushy. In fact, making your own at home is damn easy and a lot healthier. The secret to making a good vegetarian burger comes from the patties. This lentil burgers with lots of flavours using spices, herbs and nuts are, I guarantee, as good as or better than the meat patties. It is gluten-free, vegetarian and vegan-friendly. You can make a big batch and freeze them as well. Great for easy light dinner on weeknights and also quick lunch on the weekends. It is up to you having it with salads, putting in the wraps or buns, adding poached eggs or smashed avocados on top. I topped with caramelised beetroot and onion and served with simple green salad. It is all delicious!

lentil burger1Ingredients (6 little patties)

100g dried lentils
200g mushrooms
1 tbsp brown rice flour
1 tbsp tahini paste
1 egg
1 tsp minced garlic
1/2 tsp chili flakes
1 tsp cardamom
1 tsp cumin seeds
1 tsp dried thyme
1 tsp Himalayan salt
1 tsp grounded pepper
handful of flat leaf parsley
handful of mint leaves
a handful of pine nuts

Rinse and cook lentils in a boiling water for 20-30 minutes until cooked and tender. Rinse and drain. Put cooked lentils and all other ingredients in your food processor and pulse until all combined. Season to taste. Cover and put the mixture in the fridge for 30 minutes to set. If the mixture is too wet, add extra flour in. If too dry, add a bit of water or extra egg. Taste the mixture to adjust the flavour, as well. Take it out of the fridge, shape the mixture into little discs. You can either pan-fry with coconut oil or bake in the oven until golden brown.

Posted in: Dinner, Gluten Free, Lunch, My recipes, salads, Vegetarian

Berry Chia Pudding

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Chia puddingChia is an excellent source of omega fatty acids, protein, antioxidants and it’s full of minerals, calcium, protein, vitamins and fiber. Plus it is low in calories and is incredibly satiating. Serve this as breakfast or dessert. It is totally gluten-free, dairy-free, low sodium, low sugar, low calorie, vegetarian and vegan-friendly. For summer dessert, you can even pour the mixture into popsicle moulds and freeze them. Healthy ice cream for kids!

Ingredients (serves 2)

50g chia seeds
1 can of coconut milk
2 tbsp of maple syrup
1/2 tsp vanilla bean powder
a pinch of salt
berries and pomegranate for garnish

Combine all ingredients in a bowl and stir well. Let the chia seeds swell in the fridge for a few hours or overnight, stirring occasionally. Serve with mixed berries and pomegranate.
Chia pudding1

Posted in: Breakfast, Dessert, Gluten Free, My recipes, Snack, Vegetarian

Curried Split Pea Soup

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yellow split peasI think yellow split peas are quite under estimated legume, but they are in fact cheap, easy to cook, versatile, gluten-free and loaded with good nutrition. Split peas belong to the same family as lentils and beans. They come in green, red and yellow colors. Yellow split peas offer many nutritional benefits, including being rich in dietary fiber and protein. A 1/2-cup serving of cooked split peas provides 144 calories, 10 grams of protein, less than 1 gram of fat, 26 grams of carbohydrates, 10 grams of dietary fibre. Yellow split peas are particularly rich in vitamin B-1 or thiamin that is needed for proper nervous system function, and folate for contributing to heart health, enhancing immune system function, preventing birth defects and forming red blood cells. Split peas are also rich in numerous minerals – phosphorus and potassium. Phosphorus is a major mineral involved in developing strong, healthy bones and also a component of all cells and DNA. Potassium helps regulate heartbeat and blood pressure and promotes healthy arterial circulation. they are high in the trace minerals molybdenum and manganese, which are involved in metabolic reactions in the body. Insoluble fibre in split peas helps healthy digestion and encourages regular bowel movements while soluble fiber aids in weight management by enhancing the feeling of “fullness,” helps decrease blood cholesterol levels and stabilises blood sugar levels.

This recipe is simple, gluten-free, vegan and packed with curry flavour. You can serve this over cooked rice or flat bread on the chilly days – perfect comforting soup!
curried split peasIngredients (serves 2)

1 cup of dried yellow split peas
1/2 cup of chopped leek
1-2 cauliflower florets
1/2 cup of cubed pumpkin
4 asparagus, chopped
1 tbsp coconut oil
1 tsp minced garlic
1 tsp grated ginger
1/2 tsp turmeric
1/2 tsp curry powder
1/2 tsp cayenne pepper
1 tsp cumin
a pinch of saffron
2-3 cups of water or vegetable stock
salt and pepper to taste
a squeeze of lemon
coriander for garnish

Wash and soak the peas in a bowl. Wash and cut your vegetables and set aside. Heat coconut oil in a stock pot and add leek, garlic, ginger, turmeric, curry powder and cayenne pepper. Stir until the leek is translucent and fragrant. Add other vegetables and stir well to coat all the spices. Drain the peas and add into a pot with saffron and water or vegetable stock. Bring it up to a boil and simmer for 20 minutes or until cooked. Season with salt and pepper and add a squeeze of lemon at the end. Ladle the soup into a serving bowl and garnish with coriander.

Posted in: Dinner, Gluten Free, Lunch, My recipes, Vegetarian

Warm Lentil Salad with Brussel Sprouts

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brussel sprout saladI strongly recommend making preserved lemon when the lemons are abundant. It is super easy – packing lemons into a steralised jar with a plenty of good quality sea salt. The hard thing I find is waiting to ferment. Mine has been in the fridge for several months now. It is seriously magical how adding this little ingredient makes a huge difference in the dish – salty, tangy, zingy and exotic. All you have to do is to add it into the stew, casserole, salad or soup to make the dish amazing.

Beans have a bad reputation for causing gas and digestive distress, but it is usually because they have been undercooked or improperly prepared. When you cook beans, soak them overnight prior to cooking, make sure they are not undercooked, add spices like bay leaf, oregano or cumin when cooking to help digestion. For this recipe, you can cook lentils and veggies separate and mix all together before serve if you are not sure how much lentils need to be cooked.

Ingredients

100g dried French lentils
1/2 preserved lemon
1 tsp rinsed capers
1 tsp tomato paste
1 tsp smoked paprika
1 tsp dried thyme
1/2 tsp cayenne pepper
1 tsp minced garlic
1 bay leaf

250g brussel sprouts
1 bok-choy
a handful of pine nuts
salt and pepper to taste

Rinse lentils in cold water. Put in a saucepan, cover with water, add other ingredients in, and cook for about 15 minutes or until lentils are just al dente. Then add brussel sprouts and roughly chopped the bottom half of the bok-choy into a pan and cook for another 10 minutes or until veggies are cooked. Keep stirring around and add a bit of water if too dry. Arrange the green parts of the bok-choy on a plate. Remove a bay leaf. Mix toasted pine nuts through the lentils and transfer to a plate. Serve warm.

Posted in: Gluten Free, My recipes, salads, Vegetarian

Raw Flax-Carob Cookies

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flax carob cookiesThese raw flax-carob cookies are easy to make and super nutritious. Not only are they yummy, they are extremely efficient anti-inflammatory agents, are anti-cancer, high in fibre and good for our skin. Flaxseeds are naturally very high in the omega-3 essential fatty acid alpha-linolenic acid (ALA). These ALA’s are beneficial in treating a range of ailments, including reducing the risk of heart disease and cancer, acne, arthritis, asthma, inflammatory bowel disease, burns, depression and menstrual pain. Flaxseeds also have a natural laxative effect and naturally swell in the digestive tract, helping to remove the waste out of the body. Make sure to drink enough water though, otherwise they may have the opposite effect!

For this yummy snack, I used dried fruits for the sweetness and spices for the flavour. Taste the mixture after combining all together and if you want it sweeter, you can add your favorite sweetener such as honey or coconut sugar.
flax carob cookies1Ingredients

50g flaxseed
50g carob powder
5 semi-dried figs (if using hard ones, soak them before use)
1 tsp molasses
1 tbsp goji berries
1 tbsp raisin
1 tsp cinnamon
1 tsp ginger
1/2 tsp nutmeg
a pinch of Himalayan salt
1-2 tbsp water

Put all ingredients in your food processor and blend until the mixture comes together. Let it sit for 30 minutes. Spoon the mixture into a 6x muffin tin and press with the back of the spoon. Dehydrate it or put it in the oven at the lowest setting for a few hours.

Posted in: Dessert, Gluten Free, My recipes, Snack, Vegetarian