Steamed carrots with Wholegrain Rice and Lentils

Time Preparing: 15 mins
Time Cooking: 30 mins
Serves: 2
Difficulty: 2/5
Season: Summer / Winter

Ingredients:
– 300g Carrots
– 100g Wholegrain Rice
– 30g Green Lentils
– 1litre Vegetable Stock
– 1tbsp Soya Sauce
– 3tbsp Soya Cream
– 1tbsp Olive Oil
– Freshly Chopped Herbs (Parsley or Coriander)

Method:
1. Start by rinsing both rice and lentils
2. Heat the olive oil in a large pan, then add the rice
3. Cook on a medium heat, whilst stirring for 5mins
4. Add the lentils and boiling vegetable stock, then leave for 30mins
5. In the meantime, peel carrots and cut into small square chunks
6. Steam carrots for 20mins
7. In a small bowl, mix together the soya cream and soya sauce before adding to the steamed carrots
8. Layer coated carrots with wholegrain rice and lentils before topping with herbs

 

 

This recipe was created for Tower Green Hamlets by Pauline Cuisine

Salsify Stir Fry

Time Preparing: 10 mins
Time Cooking: 10 mins / 30 mins inc. rice
Serves: 2
Difficulty: 2/5
Season: Winter / Spring

Ingredients
– 24g Broccoli
– 80g Salsify
– 50g Courgette
– 200g Beansprout
– 1/2 Onion, finely chopped
– 60g Wild Rice
– 2tbsp Soya Sauce
– 2tbsp Sesame Oil
– Sesame Seeds

Method
1. Peel and slice Salsify
2. Slice Courgette into small chunks
3. Cut Broccoli if florets are too large
4. Cook rice as instructed on the packaging
5. Heat the oil in a wok on a medium to high heat, then add the Salsify for 3mins
6. Add Broccoli and Onion for a further 3 mins, continuing to stir
7. Add the Courgette and Beansprouts for a further 2 mins
8. Stir in the Soya Sauce until all veg is covered
9. Serve on a bed of Wild Rice, topped with toasted Sesame Seeds

 

This recipe was created for Tower Green Hamlets by Pauline Cuisine

Stir Fry with Kalettes, Brussels Sprouts, Beetroot and Green Beans

Stir fry is the perfect dish to make when you are in a hurry but still want to eat something nutritious. This delightful recipe has lots of greens, but with the beetroot adds enough colour to make it look as gorgeous as it tastes!

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

Ingredients
– 100g Brussels Sprouts
– 120g Green Beans
– 100g Kalettes or Kale
– 150g Beetroot
– 1tbsp Sunflower Oil
– 2-3tbsp Soya Sauce
– Handful of Sesame Seeds

Method
1. Thoroughly wash all vegetables
2. Remove the ends of the green beans and cut in half
3. Half the kalettes (or finely slice kale) and sprouts
4. Peel the beetroot and cut into small square chunks (pre-cook if desired)
5. Heat the oil in a wok, and once hot add the kalettes for 3 mins
6. Add the sprouts for a further few minutes until they start to brown
7. Add the green beans and beetroots, continuing to stir for a further few minutes
8. Add the soya sauce, continuing to stir until absorbed by the vegetables (around 2 mins)
9. Serve hot with rice or noodles, sprinkle with sesame seeds

 

This recipe was created for Tower Green Hamlets by Pauline Cuisine

Salmon and Courgette Noodle Bowl

A delicious and quick lunch, which is actually a lot more filling than it looks. We’d originally thought we were preparing a meal for two, but found it could easily cater for up to four, depending on how big an appetite you and your guests have! The crunch of the bok choy perfectly compliments the soft textured salmon, and can be adapted to suit your spice tolerance!

Time Preparing: 20 mins
Time Cooking: 25 mins
Serves: 2-4
Difficulty: 2/5
Season: Autumn

Ingredients
– Marrow / 3-4 Courgettes
– 2 Bok Choy
– 1 Romano Pepper
– 1 Spring Onion Bunch
– 1 tsp Ginger
– 1 Garlic Clove
– 2 Salmon Fillets
– 1 tbsp Sesame Oil
– 1 tbsp Soya Sauce
– 1 cup Vegetable Broth
– Chili (optional)
– Salt and Pepper for Seasoning

Method
1. Preheat oven to 180degrees, then cook salmon (wrapped loosely in foil) for 25 minutes, or as instructed
2. Prepare veg – thinly slice courgette or use a spiraliser, thinly chop garlic and ginger, thinly slice pepper, trim the end of the bok choy stems off and discard and chop spring onion bunch, discarding heads
3. Add Sesame Oil to a wok or pan on Medium Heat
4. Once the oil has been heated, add the garlic and ginger for a minute
5. Add bok choy, season with salt and pepper and stir for a further 2-3 minutes
6. When the bok choy has started to wilt, add vegetable broth and soya sauce along with your courgette noodles and half of the spring onions before turning the heat to Medium-High
7. Leave to cook for just over 5 minutes until courgette noodles have softened before adding the cooked salmon and remaining spring onions

Rainbow Stir Fry

This super colourful stir fry, is one of our quickest go to meals. We’ve opted for a vegan friendly recipe here with a little tofu, but it’s just as delicious with chicken or turkey breast. The key to any stir fry (and this one is no exception) is high heat throughout! To make sure your veggies don’t burn, just keep stirring – makes sense right!

Time Preparing: 10 mins
Time Cooking: 20 mins
Serves: 3/4
Difficulty: 2/5
Season: Summer

Ingredients
– 1 Pointed Cabbage
– 2 Large Carrots
– 3 Peppers (mixed colours)
– 150g Mangetout
– 1/2 firm Tofu block
– 1 inch cube Ginger
– 2 Garlic Cloves, minced
– 5 tbsp Soya Sauce
– 4 tbsp Honey
– 2 Limes
– 1 tbsp Rice Vinegar
– Coconut Oil
– Handful of Sesame Seeds (to serve)
– Rice or Noodles (to serve)

Method
1. Slice Tofu into slices – around 2cm thick. Cover with paper towels and weigh down with a heavy book. Refrigerate for at least 20 mins, but ideally overnight
2. Coat tofu with 1tbsp soya sauce, add a little coconut oil to a large skillet, then fry tofu on a high heat
3. Once golden brown all over, set tofu aside
4. Prepare the sauce by mixing the remaining soya sauce, honey, juice from 1 of the limes, minced ginger, garlic and rice vinegar
4. Cut peppers, carrots and cabbage into thin slices whilst heating a generous amount of coconut oil in a large skillet on high heat
5. Add carrots and fry for 3 mins, before adding peppers for a further 2 mins, then mangetout and cabbage
6. After a few minutes, the veg will start to brown and it’s at this point you need to add the sauce and the tofu
7. Stir for a further few minutes before serving with rice or noodles and sprinkling with sesame seeds