Main Dish Archives - Page 2 of 16

Freekeh with Butternut Squash, Orange & Shallots

Hello and welcome to the December ’14 Virtual Vegan Potluck! I loved taking part last year so when the event rolled around again I signed up straight away. I brought Vegan Crepes with Date & Orange Compote and Cinnamon Ice Cream to the last party but this year I’m sharing a side dish. I’m also using the event’s “featured ingredient — citrus!

Have you heard of freekeh yet? The chances are you have if you’re a food blogger as it’s made a big comeback in recent years. It’s an ancient grain ( a form of wheat that’s harvested when young and green) so it’s actually been around for years, and is especially popular in the Middle East.

If you’re an old Coconut and Berries reader you’ll know that I have a bit of a thing for Middle Eastern food so I was bound to discover freekeh sooner or later. But there’s lots to love about the stuff. It has a firm, chewy texture and a distinct flavor that’s earthy, nutty and slightly smoky. It also has some great nutritional benefits: serving for serving it’s higher in protein and fibre than comparable grains like brown rice.

It’s really versatile too. Use it anywhere you’d usually use other grains, in sweet or savoury preparations — go wild!

Today’s recipe is a little nod to the grain’s origins with a slightly Middle Eastern feel. This hearty side dish is full of fun textures and I think the smokiness of the freekeh works wonderfully with the sweet butternut, orange and shallots.

I had intended this recipe to be a side dish but it’s very filling so makes a lovely main course too, served simply with some steamed green vegetables and a dollop of non-dairy yogurt.

Freekeh with Butternut Squash, Orange & Shallots

Yield: 4 servings as a main, 6+ as a side

Freekeh with Butternut Squash, Orange & Shallots

Ingredients

1 C Freekeh
2 Tbsp Coconut OR Olive oil
1/2 Onion, finely chopped
1 Stalk of celery, diced
1 Clove of garlic, minced
3/4 tsp Ground cumin
3/4 C Cooked chickpeas
1 heaping C Diced butternut squash (cubes approx 1cm)
Zest of 1 orange
2 C Vegetable broth
6 Shallots, peeled & halved*
1/2 tsp Salt
2 Tbsp Lemon juice
1/4 C Chopped parsley
Non-dairy yogurt, to serve

Instructions

Rinse the freekeh well then cover with cold water and soak for 30 minutes. Drain well.
Heat the oil in a large pan. Add the onion, celery and garlic and sauté for approx 5 minutes, stirring from time to time. Add the garlic, cumin, chickpeas and butternut and continue to cook for another couple of minutes.
Add the drained freekeh, orange zest, vegetable broth, shallots and salt. Bring to a boil then reduce heat to a simmer, cover and cook for approx 30 minutes. After 30 minutes most of the liquid should have been absorbed. If not, continue to cook for a few minutes.
Remove from heat, stir in lemon juice and leave to sit, covered, for a couple of minutes.
Serve, topped with fresh parsley and a dollop of non-dairy yogurt.

Notes

*Shallots can be a pain to peel. I've found the best way to deal with them is to cover them in boiling water, leave for 2-3 minutes then plunge into cold water. Slice off the tops and the skins should come off fairly easily.

http://www.coconutandberries.com/2014/12/13/freekeh-butternut-squash-orange-shallots/

Please do check out the other contributions to the potluck. Simply click on the buttons below to go backwards, forwards or right back to the beginning.

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Sweet Potato, Beetroot & Ginger Tempeh Sushi

A lot of people think sushi is all about raw fish, but it doesn’t have to be that way. In fact, the word “sushi” actually refers to the seasoned rice which can, but doesn’t have to be, paired with seafood.

If you’ve never tried making your own sushi, I definitely recommend giving it a go — It’s fun, cheap and you can get creative with what fillings you add.

Today I’m sharing this twist on classic veg maki rolls, with sweet potato, beetroot & ginger tempeh — my favourite for the winter season!

You won’t find the recipe here though as I’m guest posting on Running on Real Food! Go check out the recipe and, if you’re not familiar with Deryn’s blog, make sure to have a good browse while you’re there.

Hearty & Wholesome Meatless Ragù

Pumpkin lanterns have all been cleared away, spooky cupcakes have been eaten up and Halloween is over for another year – but it’s already time for the next holiday – no, not Christmas yet, but Bonfire Night!

I’m not sure how widely known the story behind the celebrations is outside of Great Britain, so for my readers further afield I’ll give a quick summary… in short, on the 5th November, 1605, a man called Guy Fawkes attempted but failed to blow up the Houses of Parliament. Since that day, every 5th of November Britons celebrate the survival of King James and the defeat of the plot with displays of fireworks and bonfires.

I’ve always liked the occasion, definitely much more so than Halloween anyway, and growing up I enjoyed going to a local fireworks display, waving sparklers and eating my Granny’s homemade toffee – a special Bonfire night treat!

Come November time, it’s usually pretty chilly, so it makes sense to fill your tummy with a warming meal before heading out into the cold to watch the fireworks. Today’s recipe is just the thing!

My “Hearty and Wholesome Meatless Ragù” is much more satisfying and tasty than your average pasta sauce. It’s got plenty of nutrition from the lentils, chickpeas and chunky vegetables, and the sun-dried tomatoes and mushrooms add richness and extra texture.

Pasta gets a bad rap for being rather lacking in the nutrition department and it’s true that your typical white pasta, while it will fill your tummy, isn’t particularly nourishing. I’ve tried whole wheat and gluten-free pastas in the past, but they’ve left a lot to be desired taste-wise.

Fortunately, there are much better options these days and lately I’ve been really enjoying Rizopia’s brown rice pasta. It’s wholegrain and gluten-free but with no gumminess or graininess, just the regular taste and texture you’d hope for for your pasta.

Top it with my super-duper ragù and you’ve got an easy, balanced meal - definitely suitable for a weeknight and the perfect Bonfire night supper.

If you don’t fancy pasta, this ragù would also be nice over a baked potato or mash, or simply with a chunk of good-quality bread on the side.

Hearty & Wholesome Meatless Ragù

Yield: 4 Servings

Hearty & Wholesome Meatless Ragù

Ingredients

1 Tbsp Olive oil
1/2 Onion, chopped
1 Carrot, chopped small
1 Stalk of celery, chopped small
2 Cloves of garlic, minced
1 tsp Fresh thyme
Approx 175g/6oz Mushrooms, chopped
6 Sun-dried tomatoes, rehydrated and chopped
1 Tbsp Balsamic vinegar
1/4 C Red wine OR Vegetable broth
1/2 400g/14oz Can Chopped tomatoes
3/4 C Cooked lentils
3/4 C Cooked chickpeas
Salt and pepper
Chopped fresh parsley (optional)

Instructions

Warm the olive oil in a medium-large pan over medium heat. Add the onion, carrot and celery and cook, stirring for approx 10 minutes, or until softened. Add the garlic and thyme and cook for a further minute.
Add the mushrooms, sun-dried tomatoes and balsamic vinegar and cook for 5 minutes, stirring from time to time.
Add the vegetable broth and tomatoes, turn up the heat and then allow to simmer for 10 minutes. Add the lentils, chickpeas and plenty of salt and pepper and simmer for 5 more minutes until the beans are warmed through.
Serve over pasta, mashed or baked potatoes or with crusty bread.

http://www.coconutandberries.com/2014/11/04/hearty-wholesome-meatless-rag/

UK readers, will you be heading out to watch any fireworks? Readers beyond, do you know about Bonfire night?!

[Disclosure: Rizopia send me some free samples of their gluten-free pasta to try but I was under no obligation to write about it, and, as always, all opinions are my own]

Buckwheat Risotto with Mushrooms & Hazelnut Cream

If you’ve been following Coconut and Berries for a little while, you may remember that in April/May of this year I spent a month working in Geneva. Time for cooking was short and food very expensive, so I mostly prepared simple meals for myself at home. But I did treat myself to a few restaurant meals, one of which was an incredible Spelt Risotto with Vegetables & Hazelnut Cream.

I said way back when I talked about my trip that I wanted to recreate it at home, and I finally did!

Well, in the end I took inspiration from that recipe rather than trying to replicate it exactly, but the result was even better than the original!

I’d been eyeing up the mushrooms on “The Mushroom Table” at my local farmers’ market for the past few weeks, but for some reason or other hadn’t yet progressed to buying any. Probably distracted by the squash, kale and apples and pears aplenty…!

Finally taking away a selection of beautiful mushrooms (I went for Portobello, Chestnut & Oyster but you can use any you like in this recipe), I decided risotto was on the cards. Mushroom risotto is of course a classic, but I wanted to put my own spin on it.

Looking through my blog archives it seems I don’t really “do” traditional risotto. My Lemony Pesto Millet Risotto makes use of an oft-forgotten grain, millet, and is fresh and vibrant-tasting, and my Leek, Sun-dried Tomato & White Bean “Risotto” is actually grain-free! But still totally satisfying.

What I especially loved about that risotto in Geneva was the chewy spelt grains it was made from. I didn’t have any spelt to hand but came up with buckwheat as an alternative as it has a similarly plump, soft but toothsome texture. I’m really surprised that I’ve shared so few buckwheat recipes on the blog, and only one using buckwheat groats, as they’re something I use pretty frequently.

I imagine you’ll have heard of buckwheat by now so I won’t go into too much detail but it’s a pseudo-grain ( like quinoa), wheat and gluten-free despite what its name might suggest, and a complete protein. Definitely one to get acquainted with.

Risottos usually have a creamy element, traditionally in the form of butter, cream, cheese or all three. Nuts are my favourite thing to use to add that same richness to vegan recipes, while still keeping things healthy! The hazelnut cream takes this recipe from good to exceptional!

I make the hazelnut cream just as I do regular nut milk, soaking nuts overnight, blending with water and then straining out the pulp. I simply decreased the nuts to water ratio here to get cream rather than milk. Hazelnuts have a stronger flavour than some nuts too and it’s one which really complements the flavours in this dish.

[N.B. See recipe for a speedier but not quite so special alternative.]

Putting everything together is easy work and we end up with a truly delicious winter-warmer recipe that definitely beats the dish it was based on.

Buckwheat Risotto with Mushrooms & Hazelnut Cream

Yield: 3-4 Servings

Buckwheat Risotto with Mushrooms & Hazelnut Cream

Ingredients

Hazelnut Cream:*

1/2 C Hazelnuts, soaked overnight
1 C Water
1/2 tsp Salt
1 tsp Lemon juice

Risotto

1 Tbsp oil, divided
1 Onion, finely chopped
1 Clove of garlic, minced
1 tsp Chopped fresh thyme OR 1/2 tsp Dried thyme
1 C Buckwheat groats, soaked overnight
1 C Vegetable broth
250g/8-9oz Chopped mixed mushrooms (I used Portobello, Chestnut & Oyster but use what's available to you)
Salt & Pepper
Chopped Fresh Parsley (optional)

Instructions

For the hazelnut cream:

Drain and rinse the hazelnuts then blend in a high-powered blender with 1 C fresh water. Strain through a nut milk bag to get a smooth, white cream. Pour into a small pan, along with the salt and warm gently. Add the dash of lemon juice.

For the risotto:

Heat 1/2 Tbsp oil in a pan over medium heat. Add the onion and cook for 5-8 minutes, until translucent. Add the garlic and thyme and cook for a further minute. Drain and rinse the buckwheat well then add to the pan, along with the vegetable broth. Cover, bring to a boil, then reduce heat and simmer for 10 minutes until all of the liquid has been absorbed.
While the risotto is cooking, heat the remaining 1/2 Tbsp of oil in a large frying pan, add the chopped mushrooms, sprinkle with a pinch of salt and cook, stirring occasionally, for 5-10 minutes, until soft.
Add half the mushrooms to the risotto pan, along with the hazelnut cream (reserving a little for drizzling over each plate). Stir and heat for a couple of minutes to warm through.
Check seasoning and serve. Top individual servings with remaining mushrooms, a generous drizzle of hazelnut cream and chopped parsley (if using).

Notes

*For a quicker, but not quite so delicious, alternative to the hazelnut cream, simply blend 1/2 C soaked cashews with 1 C water. Cashews don't have thick skins so there is no need to strain.

http://www.coconutandberries.com/2014/10/21/buckwheat-risotto-mushrooms-hazelnut-cream/

N.B. I’m going to try and share some nut-FREE recipes on the blog soon too. I personally love nuts and eat them probably every day in some form or another, but I know there are many people who can’t do nuts at all or are looking for lower fat options.

Creamy Lentil Stuffed Butternut Squash

It’s unfortunate that you can’t be in my kitchen to taste or smell what’s cooking since sometimes delicious meals just aren’t attractive. Describing how food tastes isn’t always the easiest either but perhaps you can relate to the word- “umami”?

The concept of “umami” has become more known in recent years and is sometimes referred to as “the fifth taste” (after the four basic flavours: sweet, salty, sour and bitter). The literal translation of the Japanese word is “pleasant, savoury taste” or “deliciousness”…hmmm, not terribly helpful.

I find it easier to think about those foods which are rich in umami flavour- vegan options include fermented soy (soy sauce/tamari, miso, tempeh), tomatoes, mushrooms, nuts, avocado, olives and seaweed. Although umami is not a particularly desirable flavour on its own, it really balances and rounds out the flavours in a dish.

[Check out this article if you want to know the science behind it all]

All that to say that this dish packs a serious umami punch! Sweet roasted squash is a winner in itself of course, but the cavity you find when you split open a butternut is just crying out to be filled with something rich and savoury.

I go on and on about how much I love lentils but they do need plenty of seasoning to bring them to life. Here I’ve used umami-packed miso and tamari, along with a couple of spoonfuls of nut butter to create a beautifully creamy and rich filling.

Creamy Lentil Stuffed Butternut Squash

Yield: 2-4 Servings

Creamy Lentil Stuffed Butternut Squash

Ingredients

1 Medium Butternut Squash
1/2 Tbsp Olive oil
1 Onion, chopped
1 Clove of Garlic, minced
3/4 tsp Dried thyme
1/2 C Green or Puy lentils*
1 C + 3/4 C Water, divided
1 Tbsp White miso
1 Tbsp Tamari
2 Tbsp Almond OR Cashew butter
1 C Chopped kale
Pepper, to taste

Instructions

Preheat oven to 180C/350F. Cut butternut squash in half lengthwise and scoop out seeds and any stringy bits. Place, cut side down, on a baking sheet and bake for approx 45 minutes, or until tender. Remove from oven and, with a spoon, remove a little of the squash flesh to create a hollow to fill**.
Meanwhile, in a pan over medium heat, cook the onion in the olive oil for 5-8 minutes. Add the garlic and thyme and cook, stirring, for a further minute.
Add the lentils, miso, tamari and 1 C water. Bring to a boil then reduce to a simmer, cover and cook for 15-25 minutes (depending on type of lentils used), or until lentils are cooked but not mushy.
Add the kale, nut butter and remaining water, 1/4 C at a time. Stir and simmer for a few minutes until the kale is cooked. Add enough water so you have a thick, saucy mixture. Season with pepper, to taste.
Spoon the lentil mixture into the hollowed-out squash, return to the oven and bake for 10 minutes.

Notes

*You can also use 1-1/2 C cooked lentils in place of the dry lentils and first cup of water to save time.

**Save this squash and use in pancakes (in place of pumpkin or sweet potato) or simply season with salt, pepper and a little olive oil and serve as a simple side-dish to any meal.

http://www.coconutandberries.com/2014/09/28/creamy-lentil-stuffed-butternut-squash/

What are your favourite ways to add umami to your meals (vegan only please)?

If you’re new to Coconut and Berries, please sign up for email updates and join me elsewhere! I’m on Facebook,Pinterest,Instagram (@coconutandberries), Google + and Twitter! You can also follow Coconut and Berries with Bloglovin or Feedly.