Hawaiian Root Vegetable Vegan stew
Winter warmer one pot wonder so easy to make throughout the cold season to keep you snug and Honolulu warm, serve on a bed or brown rice or quinoa.
Serves 4 vegan gluten, nut and dairy free
1 red onion chopped finely
1 tsp of organic coconut oil
4 carrots peeled, chopped & sliced
2 parsnips peeled, chopped & cubed
1 turnip peeled, chopped & cubed
1 fresh ripe pineapple peeled and cubed.
300ml of water
1 tsp of True Natural Goodness organic Turmeric powder
1 tsp of True Natural Goodness organic Ceylon Cinnamon
1 can of organic chopped tomatoes
1 block of creamed coconut chopped into chunks
1 can of organic mixed beans drained
1 handful of fresh basil chopped finely
Some True Natural Goodness milled Chia Seeds or organic shelled hemp seeds as topping.
Fry onion in a large pot until translucent, add chopped root vegetables and stir. Cook for a coupe of minutes over medium heat. Blend pineapple and water in blender and add juice to pot and boil then simmer for 20 minutes until veggies are semi soft. Add tomatoes and stir then add creamed coconut and simmer for 10 minutes. Add mixed beans and stir. Leave for 5 minutes on simmer then reduce heat and stir in basil. Serve on bed or rice or quinoa topped with toasted coconut flakes.
Spicy Bean Burgers
Sumac is a tangy spice made from dried fruits which tastes
of lemon. You can buy it in your local health-food shop or
gourmet store. High in protein, essential fats and dietary
fibre. Low GL.
450g dried butter beans
2 tablespoons bicarbonate of
Extra virgin olive oil
8 spring onions, sliced
lengthways into long strips
2 fresh red chillies, deseeded
and thinly sliced
1 clove of garlic, crushed
20g fresh tarragon, finely
½ teaspoon Himalayan fine
1½ tablespoons freshly
squeezed lemon juice
150g feta cheese, crumbled
2 teaspoons sumac
Place the butter beans in a large bowl and add twice their
volume of cold water and the bicarbonate of soda. Leave to
The following day, drain the beans, place them in a large pan
and cover with plenty of fresh water. Bring to a boil, then
reduce the heat and simmer, covered, for at least 30 minutes,
until soft to bite. This could take up to 1 hour, depending
on the size of the beans. Add more water during cooking if
necessary. When they’re done, drain the beans.
Heat a little olive oil in a large frying pan over a medium heat.
Add enough beans to cover the bottom of the pan and lightly
fry them for 1–2 minutes on each side, until brown and
blistered. Remove to a large bowl and continue with another
batch of oil and beans.
When cooking the last batch, as soon as the beans are almost
done, add the spring onions, chillies, garlic and tarragon.
Sauté for about 1 minute. Add the rest of the beans to the
pan, remove from the heat and season with the salt. Allow
the beans to cool down. Taste for seasoning, then drizzle
the lemon juice on top. Scatter the crumbled feta and the
sumac over the top. Finish with a drizzle of olive oil and mix
everything together well.
Heat a little olive oil in a large frying pan over a low to medium
heat. Use a tablespoon to lift the burger mix into the pan and
flatten it with the back of the spoon to create a not-too-perfect
disc roughly 5cm x 1cm. Fry the burgers in batches for about 6
minutes on each side, until they have a nice brown crust. Place
between two sheets of kitchen paper to soak up any excess oil.
Serve hot or warm with salad or one of the homemade dips.
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