Mushroom, Kale and Bean Sprout Stir-Fry

Stir Fry’s are really easy to make and as the vegetables cook quickly in a hot wok, it helps to keep as much of the nutrients as possible. Stir Fry’s are also tasty when reheated, so are a great idea if you need a packed lunch the following day. This recipe features a number of veggies that you’ll find in your boxes throughout the winter months.

Time Preparing: 5 mins
Time Cooking: 15 mins
Serves: 2
Difficulty: 1/5
Season: Winter

Ingredients
– 1 Small Pepper
– 1 Small Chilli
– Handful of Kale
– 25g Bean Spouts
– 100g Mushrooms
– 2 Nests of Asiatic Egg Noodles
– 3 tbsp Soya Sauce
– 2 tbsp Sunflower Oil / Sesame Oil
– Handful of toasted Sesame Seeds

Method
1. Wash all of the vegetables, chop kale and slice bean sprouts
2. Slice mushrooms into small chunks
3. Heat oil in a wok on a medium heat
4. Cook the bean sprouts for a few minutes
5.Add the kale and continue to cook for a further 2 minutes
6. Add Mushrooms, chopped pepper and chopped chilli for a further few minutes
7. Cook the eggs noodles as per instructions
8. Add soya sauce, followed by noodles. Stir to coat all veggies, then serve immediately, topped with toasted sesame seeds

 

This recipe was created for Tower Green Hamlets by Pauline Cuisine

Cauliflower Tabbouleh

A super quick and easy dish, this tabbouleh is perfect for a starter. It’s also a great way to add raw veg to your diet.

Time Preparing: 10 mins
Time Cooking: 0 mins
Serves: 2
Difficulty: 1/5
Season: Autumn

Ingredients
– 1/2 Cauliflower
– 3 Large Tomatoes
– 1 Small Pepper
– 3-4 Black Grapes
– Juice from 1 Lemon
– Olive Oil
– Aromatic Herbs (Basil or Parsley)

Method
1. Start by removing all of the florets from the cauliflower head and wash them
2. Dry the floret then put them in a food processor so they’re finely chopped (this can be done by hand)
3. Wash tomatoes and cut them in square pieces
4. Wash and slice the grapes in half
5. Wash and slice the pepper (it can be kept raw or it can be steamed for 5mins)
6. Mix cauliflower with tomatoes, black grapes and pepper
7. Add the juice of one lemon and olive oil, before adding aromatic herbs

This recipe was created for Tower Green Hamlets by Pauline Cuisine

Cavolo Nero, French Bean and Red Pepper Stir Fry with Harissa Glaze

Whilst we’ve opted for a veggie friendly dish, this tasty stir fry, can easily be adapted to suit meat eaters! We’d recommend chopped chicken or turkey breast, which can either be marinated in Harissa Glaze (just make 1/2 more than our recipe) or not – just chuck it in the pan with some oil until cooked, then remove and add towards the end! Harissa Paste hails from North Africa, and is made from various peppers, herbs and chilli. You can make your own, but shops offer such great pre-made ones, we find these work a dream!


Time Preparing:
 15 mins
Time Cooking: 15 mins
Serves: 2
Difficulty: 1/5
Season: Summer

Ingredients
– 1 Bag of Cavolo Nero
– 1 Red Pepper
– 200g French Beans
– 1 Pack of Noodles
– 2tbsp Harissa Paste
– 2tbsp Honey
– 1tsp Lemon Juice
– 1tsp Paprika
– 1tsp Crushed Chilli’s
– Sesame Seeds, for serving
– Coconut Oil

Method
1. To make your Harissa Glaze, mix the harissa paste, honey, lemon juice and paprika
2. Thinly slice red pepper, discarding any seeds, and chop kale into slices, discarding the stalks
3. Boil a pan of water, before adding french beans for around 4 minutes – until tender
4. Heat coconut oil in a large wok on a high heat, before adding kale and red peppers
5. Keep stirring for a few minutes, then add french beans and Harissa Glaze, continuing to stir
6. If you’re using chicken or turkey, now’s the time to add it to the wok (already cooked!), along with the crushed chilli flakes
7. Keep stirring for a further two minutes, then serve with a sprinkle of sesame seeds

Stuffed Hokkaido Pumpkin

Whilst this may look like the kind of dinner you’d be expecting for Halloween, Hokkaido Pumpkins (aka Japanese Squash or Red Kuri Squash) are actually in season towards the end of Summer. When roasted, they taste rather similar to any normal squash, but we can never resist stuffing them! To give it a little kick, add chilli powder to the olive oil mix.

Time Preparing: 30 mins
Time Cooking: 35 mins
Serves: 1/2
Difficulty: 3/5
Season: Summer

Ingredients
– Hokkaido Pumpkin
– 100g Quinoa
– 1 Small Red Onion, chopped
– 100g Borlotti Beans
– 2 Handfuls of Fresh Spinach
– 200ml Vegetable Stock
– 4tsp Olive Oil
– 1tsp Cumin
– 1tsp Paprika
– 1tbsp Lemon Juice
– Olive Oil

Method
1. Pre-heat oven to 200 degrees
2. Cut the top of the pumpkin, so that you have a lid then de-seed
3. Mix 4tsp olive oil with the spices, then rub onto the inside flesh of the pumpkin
4. Cook in the oven for 20 minutes with the lid on
5. Rinse the quinoa in cold water then cook as per instructions, but in vegetable stock
6. While the quinoa is cooking, pour a little olive oil into a pan and gently sautee the chopped onion
7. Prepare borlotti beans as instructed, then mix with cooked quinoa, onion, spinach and lemon juice
8. Once the pumpkin has had 20 minutes, stuff with the quinoa mix, re-cover then put back into the oven for a further 20-25 minutes – until you can pierce the flesh easily with a knife

Tomato Chutney

A simple yet delicious Chutney Recipe. The added chili gives just the right amount of kick! And whilst chutney’s are normally associated with winter cheeses and red wine, this recipe uses veggies that are seasonal in the Summer months.

Time Preparing: 10 mins
Time Cooking: 30 mins
Serves: 4-6
Difficulty: 2/5
Season: Summer

Ingredients
– 400g Cherry Tomatoes
– 1 Red Onion, finely sliced
– 1 Chili Pepper
– 3 Garlic Cloves, minced
– 1tbsp Ginger
– 5og Sugar
– Olive Oil
– 2 tsp Red Wine Vinegar

Method
1. Heat a generous lug of olive oil in a saucepan, then sautee chopped onions, garlic and ginger for 5 mins on a medium heat
2. Chop the tomatoes and chilli pepper then stir into the pan, cooking for another 2 mins
3. Add the rest of the ingredients, and cook for a further 15 mins, stirring occasionally until the chutney has thickened