Legumes & Seeds

Legumes & seeds

Meals at $2.50 a serve.

If you wish to add meat to these recipes simply give them a quick grill or fry, chop up and put into the recipe at the end of cooking.

  • Red lentil and carrot stew
  • Baked Veg with tomato sauce & pumpkin seeds
  • Mushroom Salad
  • Chickpea curry
  • Quinoa with corn, capsicum, baby spinach and toasted chopped nuts
  • Red lentil and carrot stew

Red lentil and carrot stew
 
Author:
Recipe type: Stew
Serves: 2
Ingredients
  • 2 tbs oil
  • 2 tbs oil
  • ⅓ red onion
  • ⅓ red onion
  • 2 cloves of crushed garlic
  • 2 cloves of crushed garlic
  • 4 diced carrots
  • 4 diced carrots
  • 250gm red lentils, washed carefully and picked over for impurities
  • 250gm red lentils, washed carefully and picked over for impurities
  • 1 tsp cinnamon
  • 1 tsp cinnamon
  • 400 ml water, or stock. A stock cube will do if you’ve no homemade stock.
  • 400 ml water, or stock. A stock cube will do if you’ve no homemade stock.
  • 4 tomatoes, roughly chopped
  • 4 tomatoes, roughly chopped
  • 1 tbs dried basil
  • 1 tbs dried basil
  • 100 ml milk (of your choice)
  • 100 ml milk (of your choice)
  • 1 tsp dried chili flakes (to taste)
  • 1 tsp dried chili flakes (to taste)
  • Salt and pepper to taste
Instructions
  1. Fry the onion and garlic until the onion has a translucent quality. Add carrots and stir as they cook. After 5 mins on a medium heat add all the other ingredients with the exception of the milk.
  2. Check frequently to make sure you don’t have to add water. At 350 ml you have a stew. If you add 600 ml of water you have a soup.
  3. Once the lentils are thoroughly mushy and cooked, add the milk to the soup. If you plan on keeping your leftovers for a few days, don’t add the milk until you heat your leftovers up. You can add warm milk to the cooked lentils and carrots.

Making your own tomato sauce

Cooking tomatoes are fully ripened on the vine so they develop maximum flavour, but they are soft – fine for cooking, but don’t try to cut one for your sandwich – it’ll be messy… If for some reason they are not ripe then pop them near apples or pears and within a couple of days they will be ready.

Start with 2 kg of roughly chopped cooking tomatoes. 

You’ll need a big saucepan with a heavy base:

Basically give them a good rinse, add a little water and 1 teaspoon of salt to your saucepan, add the roughly chopped tomatoes and bring to the boil.  Stir regularly.  If you like to make a thick sauce, leave the lid off so the liquid evaporates – but otherwise put the lid on.

Cook for an hour or so, then let it cool down for about 15 minutes before transferring to a food processor. 

Process in small batches, and then push the pulp through a coarse sieve or colander to catch any seeds.

You’re now ready to make tomato or minestrone soup, or your own version of Spaghetti Bolognese or add to recipes. You can freeze it in zip lock bags, in icecube trays or in takeaway containers.

Baked Veg with tomato sauce & pumpkin seeds

Baked Veg with tomato sauce & pumpkin seeds
 
Brown rice takes 45mins to steam and another 10 to rest. Put it on before you start cooking.
Author:
Recipe type: Baked Vegetables
Serves: 2 large serves or 4 small ones
Ingredients
  • 300g homemade tomato sauce
  • 300g homemade tomato sauce
  • 200gms mushrooms,
  • 200gms mushrooms,
  • 2 red capsicum
  • 2 red capsicum
  • 5 small potatoes or 2 large
  • 5 small potatoes or 2 large
  • I sweet potato, peeled
  • I sweet potato, peeled
  • 3 thinly sliced cloves of garlic
  • 3 thinly sliced cloves of garlic
  • 2 tbs olive oil
  • 2 tbs olive oil
  • 1 tsp dried oregano
  • 1 tsp dried oregano
  • Fresh ground black pepper and a pinch of salt
Instructions
  1. You’ll also need a large frying pan and a medium baking dish
  2. Preheat oven to 180 C.
  3. Wash & finely slice the sweet potato and the other potatoes first and then the mushrooms. Slice the capsicum into long thin strips discarding the seeds and core.
  4. Heat a tablespoon of olive oil and fry your garlic first, then add the potatoes. Layer into your baking dish. In the rest of the oil fry the mushrooms until well browned and layer over the potatoes adding your pinch of salt and the pepper. Throw the peppers into your pan and then put them in as your top layer.
  5. Stir the oregano into the tomato sauce. The sauce goes over the top and it’s baked for 20 mins.
  6. This is good hot or cold.
  7. If you want to melt some cheese on top you can. 15 minutes into the baking time wearing oven gloves and making sure you’ve a clear heat resistant surface to place it on take the dish out and sprinkle 50-100 grams of grated cheese on top. Place it on the top shelf of your oven, use your griller and watch to see it doesn’t burn in the next five minutes.
  8. You could also sprinkle it with pumpkin seeds before serving. Pumpkin seeds will give you extra minerals and Vitamin E.
  9. Eat over brown rice (or quinoa, or pasta or cous cous). Leftovers are terrific on toast.

Mushroom Salad
Mushroom Salad
 
Author:
Recipe type: Meal Salad
Serves: 4
Ingredients
  • 200gms mushrooms, thinly sliced
  • 200gms mushrooms, thinly sliced
  • Dressing:
  • Dressing:
  • 100 ml of olive oil
  • 100 ml of olive oil
  • 50ml of vinegar
  • 50ml of vinegar
  • 2 cloves of garlic, crushed
  • 2 cloves of garlic, crushed
  • Pepper, freshly ground
  • Pepper, freshly ground
  • Salt to taste
  • Salt to taste
  • coriander &/or parsley leaves, finely chopped.
Instructions
  1. This is good over brown rice, hot pasta, or on toast. It’s also good on its own or with some fresh baby spinach.
  2. Soak the chickpeas 6-8 hours before you use them. Soak all the chickpeas as we’ll use them in a number of recipes including a curry, some flat bread and in hummus. If it’s a hot day soak them in a big bowl in the fridge. Once you’ve soaked them rinse them and place them in a saucepan with sufficient cold water to cook. Cook for 45mins until firm but edible. Cook for longer if you like them softer.

Chickpea curry

Chickpea curry
 
Author:
Recipe type: Meal curry
Serves: 4
Ingredients
  • 1-2 cups chickpeas, cooked
  • 1-2 cups chickpeas, cooked
  • 2 sticks of the celery
  • 2 sticks of the celery
  • 2 shallots
  • 2 shallots
  • 2 carrots, sliced on an angle (they’re sweeter this way)
  • 2 carrots, sliced on an angle (they’re sweeter this way)
  • 5 tomatoes, all but 2 chopped, - you can keep the skins on if you don’t mind a little skin in your curry.
  • 5 tomatoes, all but 2 chopped, - you can keep the skins on if you don’t mind a little skin in your curry.
  • 1 eggplant
  • 1 eggplant
  • 1 capsicum
  • 1 capsicum
  • 1 tbs ginger, grated
  • 1 tbs ginger, grated
  • 1 lime, zest & juice
  • 1 lime, zest & juice
  • 1 green chilli, finely sliced – deseed for a less hot curry
  • 1 green chilli, finely sliced – deseed for a less hot curry
  • Cumin
  • Cumin
  • Turmeric
  • Turmeric
  • 1 tbs olive oil
  • 1 tbs olive oil
  • 50 ml water if it looks as if your vegetables are sticking
  • 50 ml water if it looks as if your vegetables are sticking
  • Cinnamon
  • Cinnamon
  • Coriander, finely chopped
  • Coriander, finely chopped
  • Coriander leaves for garnish
Instructions
  1. Fry the sliced shallots together with the garlic and spices over a medium heat, add the ginger and chilli and coriander.
  2. Then add the finely sliced celery, carrots, diced potato, and eggplant stirring frequently
  3. Throw in the capsicum and tomato.
  4. Add the water so the vegetables don’t catch. Note that the vegetables will express their own delicious liquid. Lower the heat. Put the lid on – remove it to stir every few minutes.
  5. Toss in a cup of the cooked chickpeas. When you are ready to dish up taste and adjust seasonings as necessary and then garnish with coriander leaves.
  6. This is yum on rice, noodles, pasta, cous cous or toast.

Quinoa with corn, capsicum, baby spinach and toasted chopped nuts
Quinoa with corn, capsicum, baby spinach and toasted chopped nuts
 
This is a sweet dish and the lime juice is a necessary addition to counter the sweetness of fresh corn, capsicum and dried fruit.
Author:
Recipe type: 400g quinoa 1 clove of garlic, crushed 10-15 cherry tomatoes, cut in half 100g baby spinach 2 corn cobs of corn 1 line, juice & zest (Tip: rinse the lime under hot water for 30 seconds to extract even more juice. You could also microwave it for 10-15 seconds or hand roll the lime on the counter) 1 red capsicum, chopped into small pieces. ½ bunch parsley, finely chopped 40-50 grams of nuts (pistachios, pinenuts, cashew or plain fresh peanuts)
Cuisine: Meal
Serves: 4
Ingredients
  • 400gm quinoa
  • 400gm quinoa
  • 1 clove of garlic, crushed
  • 1 clove of garlic, crushed
  • 10-15 cherry tomatoes, cut in half
  • 10-15 cherry tomatoes, cut in half
  • 100gm baby spinach
  • 100gm baby spinach
  • 2 corn cobs of corn
  • 2 corn cobs of corn
  • 1 line, juice & zest
  • 1 line, juice & zest
  • (Tip: rinse the lime under hot water for 30 seconds to extract even more juice. You could also microwave it for 10-15 seconds or hand roll the lime on the counter)
  • (Tip: rinse the lime under hot water for 30 seconds to extract even more juice. You could also microwave it for 10-15 seconds or hand roll the lime on the counter)
  • 1 red capsicum, chopped into small pieces.
  • 1 red capsicum, chopped into small pieces.
  • ½ bunch parsley, finely chopped
  • ½ bunch parsley, finely chopped
  • 40-50gm of nuts (pistachios, pinenuts, cashew or plain fresh peanuts)
  • 40-50gm of nuts (pistachios, pinenuts, cashew or plain fresh peanuts)
  • 2 tbs olive oil
Instructions
  1. If your using the quinoa remember to rinse it well in water or it will taste bitter. Use a fine sieve or your quinoa will wash down the drain. If you don’t have a fine sieve stretch clean pantyhose, or a clean open weave kitchen cloth like a Chux over a coarse sieve.
  2. To cook the quinoa
  3. Place the rinsed and drained quinoa into a small saucepan with a liter of cold water and boil.
  4. Turn to a simmer (small bubbles rather than big roiling bubbles) for 10 minutes.
  5. Drain and allow to cool.
  6. No quinoa? You can use any grain or pasta with this dish. Penne is good. To cook the pasta always fill the largest saucepan you have three quarters full with water, pop a lid on the pan and bring to the boil, and follow the directions on the packet. If you’ve only a smallish saucepan, don’t crowd the pan with pasta – cook a smaller amount. Set the timer on your phone or oven so that you don’t end up with soggy pasta.
  7. Place into a large bowl with the cooked corn (steamed over the boiling pasta water in a saucepan sieve until bright yellow). Run a knife down your corn cob to remove the kernels. Do this in your largest bowl or saucepan so you don’t lose any.
  8. Add the cherry tomatoes, the baby spinach, the chopped capsicum, 40-50 grams of the nuts (pistachios, pinenuts, cashew or plain fresh peanuts) and ½ bunch of finely chopped Continental parsley.
  9. To toast the nuts
  10. Put nuts in a large fry pan and heat. Shake the pan or use a wooden spoon to stir them around. Watch them carefully. When they begin to brown take them off the heat. When cool enough to handle you can put them on a large chopping board and chop them with a large knife or food process them for no more than a second at a time until they are a rough chopped consistency. Toasting will freshen the nuts: if they’re already fresh there’s no need to.
  11. In a bowl whisk the olive oil, lime juice, pepper together and throw over the pasta and veg mix or the pasta and quinoa mix. Add salt to taste.

Lettuce Mix

Lettuce Mix – August

Spray free. No chemicals.

Lettuce Mix

Spring is in the air, and seedlings are popping up left right and centre.  Consistent day time temperatures in the low twenties means the soil is warm enough to signal LIFE to the seeds buried underground.

To celebrate, Harvest Hub has created our own home-style Spring Lettuce Mix: green and red oak, baby cos, baby spinach, chard, mustard leaves, watercress, rocket and baby chard or beetroot leaves. Available in the Veature Veg section.

Blood Orange Warm Salad

Blood Orange Warm Salad

Blood Orange Warm Salad
 
the Warm Salad is like its summer cousin but intended to warm you on these chilly nights.
Author:
Recipe type: Salad
Serves: 4
Ingredients
  • One blood orange per person.
  • 50g baby spinach a person.
  • 1 handful of walnuts, more if you’re feeding a crowd
  • 50 - 100gms Feta or goat cheese
  • 1 Beetroot, pre-cooked and cool enough to peel. Either boiled or baked in foil for an hours (for medi-um to large ones) in a hot oven (220 degrees )
  • All the Beet greens or baby spinach, washed and chopped.
  • 2 cloves of garlic finely sliced
  • 1 tsp of honey per person
  • Dressing
  • 2 parts virgin olive oil,
  • one part balsamic vinegar,
  • a crushed clove of garlic,
  • salt,
  • freshly ground pepper,
  • 1 tsp of Dijon mustard
  • some dried or fresh thyme leaves
  • blood orange zest
Instructions
  1. Preheat oven 220C to do beetroot.
  2. Put your beetroot on the stove top or in foil in the oven to bake. They’ll take about an hour depending on their size. When they’re cool enough to handle peel them of foil & then skin. Slice them and toss them into to the salad bowl.
  3. While your beetroots are cooking make the salad dressing.
  4. Ingredients into a jar, pop a lid on the jar and shake it vigorously before you splash it over the salad.
  5. Top and tail the oranges and then slice off the skin keeping the skins to squeeze extra juice into the salad bowl. Slice the oranges into segments, picking out the odd pip with the tip of your knife. If the white bits bother you slice them off (they contain fibre. Put the segments in the bowl.
  6. Wash the beetroot leaves carefully and slice finely. Slice the stalk more finely than the leaves. Quickly sauté these on medium high heat together with the garlic. Add the baby spinach towards the very end. It will wilt a little. If you don’t want it to wilt very much add it to the salad bowl instead.
  7. Chop the cool enough to handle peeled beetroots into slices. Put into the salad bowl with the sautéed leaves. Throw in the nuts and the small delectable pieces of cheese. Generously coat with salad dressing.
  8. Variations:
  9. For the lactose intolerant or vegan: use puy lentils instead of cheese. You can cook these are drain them into the bowl.
  10. Pre-soak (overnight) chickpeas and then cook and add these to the salad bowl.
  11. For those who like eggs:
  12. Add half a 5-6 minute boiled Dora Creek egg into the salad per person.
  13. For the carnivore:
  14. Grilled chicken breast or thighs sliced and added to salad is good.
  15. Grilled lamb straps or thin stakes sliced in pieces is also good.
  16. And if you love grapefruit, segments of ruby grapefruit add a touch of satisfying bitter to the flavour mix.
  17. If you’d rather not add a teaspoon of thyme to the salad dressing, try a teaspoon of cinnamon it works well with the citrus, spinach and beets.
  18. Cucumber or small sliced red radishes or slices of raw baby turnip will also add another element to this dish. Carrot slices will also add crunch.

 

 

The Warm Salad

 

Like its summer cousin but intended to warm you on these chilly nights.

 

The Basic Ingredient List:

 

One blood orange per person.

50g baby spinach a person.

A handful of walnuts. More if you’re feeding a crowd

Feta or goat cheese: a little goes a long way flavour wise.

Beetroot pre-cooked and cool enough to peel. Either boiled or baked in foil for an hours (for medium to large ones) in a hot oven (220 degrees )

Beet greens, washed and chopped.

2 cloves of garlic finely sliced

A teaspoon of honey a person

 

 

Blood oranges work well with most greens. The baby spinach blood orange combo is a winner for winter – you can feel it fighting off colds and flu as you eat.

 

Use a blood orange a person and 50-100 grams of baby spinach a person. Zest one of the blood oranges and add the zest to the dressing.

 

To Begin:

 

Put your beetroot on the stove top or in foil in the oven to bake. They’ll take about an hour depending on their size. When they’re cool enough to handle peel them of foil & then skin. Slice them and toss them into to the salad bowl.

 

While your beetroots are cooking make the salad dressing. Put 2 parts virgin olive oil, one part balsamic vinegar, a crushed clove of garlic, salt, freshly ground pepper, a teaspoon of Dijon mustard and some dried or fresh thyme leaves and blood orange zest into a jar, pop a lid on the jar and shake it vigorously before you splash it over the salad.

 

Top and tail the oranges and then slice off the skin keeping the skins to squeeze extra juice into the salad bowl. Slice the oranges into segments, picking out the odd pip with the tip of your knife. If the white bits bother you slice them off (they contain fibre. Put the segments in the bowl.

 

Wash the beetroot leaves carefully and slice finely. Slice the stalk more finely than the leaves. Quickly sautéthese on medium high heat together with the garlic. Add the baby spinach towards the very end. It will wilt a little. If you don’t want it to wilt very much add it to the salad bowl instead.

 

Chop the cool enough to handle peeled beetroots into slices. Put into the salad bowl with the sautéed leaves. Throw in the nuts and the small delectable pieces of cheese. Generously coat with salad dressing.

 

Variations:

 

For the lactose intolerant or vegan: use puy lentils instead of cheese. You can cook these are drain them into the bowl.

 

Pre-soak (overnight) chickpeas and then cook and add these to the salad bowl.