Tag Archives: Vegetarian

Spinach and Feta Kumara Quiche

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New Zealand has a long history with kumara, when first brought here in the 1850s.  With a great source of anti-oxidants, dietary fibre, vitamin C, and beta-carotene, what’s not to like.  It’s naturally sweet taste lends itself to many dishes, and this one makes it the hero.  Raeward Fresh has all the ingredients you need to create this dish.

Spinach and Feta Kumara Quiche

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Spinach and Feta Kumara Quiche
Serves 4
Prep time 10 minutes
Cook time 50 minutes
Total time 1 hour

Ingredients

  • 2 Small orange kumara
  • 2 cloves garlic
  • 2 Small onions
  • 6 eggs
  • 4 handfuls baby spinach
  • 100g feta
  • 1 tablespoon olive
  • 200g chicken breast (optional)

Directions

1. Preheat oven to 180 degrees C.
2. Grease a large quiche dish with olive oil. Scrub the kumara and then chop into 3mm thick slices and layer into a large quiche dish until there are no spaces showing (the bottom layer can be quite thick). Drizzle with olive oil and season, then bake for 10 minutes until kumara are slightly softened.
3. Dice the onions and garlic and place in a large bowl. Whisk the eggs and add to the bowl along with the baby spinach and crumbled feta.
4. If including the chicken, chop into 1 cm square chunks, season and pan fry in a small amount of olive oil until coloured but not cooked though, then add to the egg mixture.
5. Take the kumara out of the oven and pour the egg and spinach mixture on top. Put back into the oven and cook for a further 40 minutes or until a knife inserted into the middle comes out clean. Slice and serve warm. It can also be enjoyed with a green side salad.
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Spiced Kumara and Ginger Soup

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Kumara is a good source of vitamin C and if you choose orange you will be getting even more natural antioxidants.  Cooking it in a small amount of oil helps the absorption of the fat-soluble antioxidants, and keeping the skin on the vegetables allows extra fibre in the meal. This is a great alternative to pumpkin soup if you are looking for a change as the winter months approach.  To pick up all the ingredients for this heartwarming soup head in store to Raeward Fresh.

Spiced Kumara and Ginger Soup

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Spiced Kumara and Ginger Soup
Serves 4
Prep time 20 minutes
Cook time 25 minutes
Total time 45 minutes

Ingredients

  • 1 white onion
  • 1 tablespoon olive oil
  • 4 cloves garlic
  • 2 inch cube fresh ginger
  • 1 teaspoon curry powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground nutmeg
  • 2 Large orange kumara
  • 2 Large carrots
  • 3 cups 'real' vegetable stock
  • 3 tablespoons pumpkin seeds
  • 3 tablespoons sunflower seeds
  • 1 tablespoon salt reduced soy sauce
  • 1-2 cup milk, to taste (or light coconut milk)
  • fresh coriander (to serve)
  • low-fat unsweetened plain yoghurt (to serve)

Directions

1. Scrub the kumara and remove any dark bits (no need to peel), chop up the kumara into cubes about a centimetre thick. Cut the carrot into slightly smaller sizes.
2. Rough chop the onion and fry off in a large saucepan until translucent. Crush and add the garlic and continue to cook for a further 2 minutes, taking care not to colour the garlic.
3. Grate the ginger (skin can stay on) and add to the onion mix along with the curry powder, cumin and nutmeg, and stir through for a further 2 minutes. If the spices begin to stick to the bottom of the pan add a little water.
4. Add both the kumara and carrot to the pan, stirring through.
5. Continue to stir the vegetables for a further minute to completely coat them with the spices.
6. Add the vegetable stock, cover to bring to the boil, then bring the heat down so that it can simmer for about 15 minutes, or until the kumara and carrots have softened.
7. Whilst the soup is cooking, toss the seeds in a non-stick pan over a high heat to warm through. Add the soy sauce and stir through to coat the seeds so that the soy sauce is fully reduced from the pan and onto the seeds.
8. Puree the soup using a stick blender (or normal blender), adding the milk to thin it to your preferred consistency.
9. Season with salt and pepper.
10. Ladle the soup into serving dishes, sprinkle with the seeds and some rough chopped coriander, a drizzle of yoghurt, and serve with wholegrain bread.
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Tomato, Feta and Olive Pasta

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This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious Tomato pasta.Tomatoes are a great source of the powerful antioxidant Lycopene.  When tomatoes are cooked our ability to absorb the lycopene is enhanced, so this quick and fresh Italian inspired pasta is not only flavoursome but incredibly good for you as well! Go in store to get the ingredients!

Tomato, Feta and Olive Pasta

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Tomato, Feta and Olive Pasta
Serves 4
Prep time 15 minutes
Cook time 15 minutes
Total time 30 minutes

Ingredients

  • 400g fresh spaghetti
  • 3/4 cups pine nuts
  • 3 tablespoons olive oil
  • 400g fresh spaghetti
  • 3/4 cups pine nuts (toasted)
  • 3 tablespoons olive oil
  • 1/2 cup pitted kalamata olives (halved)
  • 190g feta (crumbled)
  • 1/2 cup fresh basil (chopped)
  • 10 Large tomatoes
  • 3 cloves garlic (crushed)
  • ground black pepper

Directions

1. Bring a large saucepan of water to the boil and cook the spaghetti until just done (al dente). Drain and mix through a small amount of olive oil to prevent from sticking, cover and set aside.
2. Meanwhile, dry toast the pine nuts in a frying pan until lightly browned, allow to cool.
3. In a separate bowl mix together the olives, crumbled feta, toasted pine nuts, and chopped basil.
4. Core and de-seed the tomatoes, and cut into 1cm pieces.
5. Heat the oil in a frying pan over a moderate heat and add the crushed garlic. Cook while continuing to stir for about one minute.
6. Stir in the tomato pieces quickly to just soften and warm through, about 4 minutes.
7. Combine all the ingredients together in a large serving dish. Add ground black pepper and more fresh basil to garnish.
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Miso Ginger Tofu

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If you’re having a meat free evening tofu is a great protein alternative.  Not only is it also a decent source of calcium, it’s pretty good for iron and iodine too.  The best tofu to choose here is a firm calcium-set one.  Tofu can be fairly flavourless so the other ingredients are the real stars of this recipe. Feel free to go nuts on the ginger and garlic.

Miso Ginger Tofu

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Miso Ginger Tofu
Serves 2
Prep time 15 minutes
Cook time 20 minutes
Total time 35 minutes
Dietary Vegetarian
Meal type Main Dish

Ingredients

  • 1 packet Miso (dilute in 1/4 cup boiling water)
  • 3 tablespoons Rice Wine Vinegar
  • 3 tablespoons Milk
  • 1 tablespoon Freshly Grated Ginger
  • 4 cloves Garlic
  • 3 tablespoons Sesame Oil
  • 300g Firm Tofu
  • Toasted Sesame Seeds (for garnish)
  • Sliced Spring Onion (for garnish)

Directions

1. Process all ingredients, apart from the oil and tofu, in a blender, then slowly add the oil whilst continuing to blend.
2. Slice the tofu into strips and coat in the mixture, leaving some mixture aside.
3. Grill the tofu for ten minutes, flip over, then add the remaining miso glaze. Grill for another ten minutes.
4. Toast the sesame seeds in a dry pan, and chop the spring onions. Place the tofu on wilted greens and your favourite noodles. Garnish with the seeds and onions before serving.
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Chia Chocolate Mousse

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Chocolate mousse is traditionally such a rich and decadent dessert. This is a great alternative where you still get that richness and decadence without all the extra creams and sugars. It also has the benefit of having chia seeds in it, which are rich in omega-3 fatty acids. This recipe is a great option for anyone following a dairy-free or egg-free diet as well.

Chia Chocolate Mousse

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Chia Chocolate Mousse
Serves 2
Prep time 10 minutes

Ingredients

  • 1 1/2 cup light coconut milk
  • 1/3 cup cocoa powder
  • 1 heaped tablespoon honey
  • 1 teaspoon vanilla essence
  • 2 tablespoons ground chia seeds (these can be bought ground, or ground in a food processor)

Directions

1. Place all of the ingredients in a blender and blend until smooth. The mixture will thicken slightly as the coconut milk is whipped.
2. Place in small bowls or ramekins and refrigerate for 4-5 hours or overnight for best result. If you want the mixture to set faster reduce the amount of coconut milk.
3. Sprinkle with toasted coconut flakes and enjoy!
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Thai Spiced Pumpkin Soup

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Pumpkin is cheap and plentiful at the moment and this is a delicious alternative to a traditional winter pumpkin soup. It has a little extra warmth and the subtle Thai flavours of coconut and coriander. Enjoy with a side of crusty bread.

Thai Spiced Pumpkin Soup

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Thai Spiced Pumpkin Soup
Serves 4
Prep time 15 minutes
Cook time 30 minutes
Total time 45 minutes
Meal type Soup

Ingredients

  • 1 tablespoon ricebran oil
  • 3 cloves garlic (diced)
  • 1 teaspoon ground coriander
  • 1 teaspoon chilli flakes
  • 1 onion (diced)
  • 1kg diced pumpkin
  • 2 tablespoons fish sauce
  • 1 can light coconut cream
  • 2 cups water
  • Zest and juice of one lemon
  • Salt and peper to taste
  • 1/4 cup toasted peanuts
  • 1 tablespoon toasted coconut
  • Fresh coriander

Directions

1. Heat oil in a large pot, add garlic, onion, ground coriander and chilli flakes and cook onion until tender.
2. Add pumpkin, fish sauce, coconut cream, water and lemon.
3. Bring to the boil and then simmer for 25 minutes until pumpkin is tender.
4. Puree soup mixture until smooth and creamy.
5. To serve garnish with toasted coconut, peanuts and fresh coriander.
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Easy Cumin Hummus

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Hummus is a great alternative to spreading butter or mayonnaise on your sandwich, a dip with veggie sticks and crackers, or an accompaniment to wraps/pita bread.  It’s also really quick and easy to make, especially if you have a tin of chickpeas lurking in your pantry.  Tahine may be the ingredient you’re missing if it’s a spur of the moment decision to make, but make it anyway – just add more lemon juice or cumin and it tastes just as good!  In fact, if you’re pregnant, leave out the tahine (ground sesame seeds are highly susceptible to listeria), and enjoy your own made hummus whilst you abstain from the shop bought variety!

Easy Cumin Hummus

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Easy Cumin Hummus
Prep time 10 minutes
Meal type Condiment, Snack

Ingredients

  • 1 tin Chickpeas (drained and rinsed)
  • 1 clove Garlic
  • 1 pinch Iodised salt
  • 1 juice Lemon (large)
  • 1/4 cup Rice bran oil
  • 1/4 cup Water
  • 1 tablespoon Tahine
  • 2 teaspoons Ground cumin (or toasted seeds if you have them)

Directions

1. Place all ingredients into a food processor and pulse
2. Texture should be smooth so add more oil or lemon juice to taste
3. Serve with toasted pita breads, carrots, celery or cucumber sticks
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Bulgur Wheat Tart with Feta, Tomato, and Basil

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For that homemade quiche fix without the hassle of preparing pastry, bulgur wheat provides a quick and healthy base that does away with the butter.  Other vegetables can be added in place of zucchini (eg. mushrooms, capsicum) with feta cheese and basil as your base flavours.  Nutritionally, eggs are a complete source of protein, and provide omega-3 fatty acids, iron, anti-oxidants, vitamin A and D, folate and other vitamin Bs.  This recipe is great served warm and cold!

Bulgur Wheat Tart with Feta, Tomato, and Basil

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Bulgur Wheat Tart with Feta, Tomato, and Basil
Serves 6
Prep time 20 minutes
Cook time 40 minutes
Total time 1 hour
Dietary Vegetarian
Misc Pre-preparable, Serve Cold, Serve Hot

Ingredients

  • 1 cup Bulgur Wheat (coarse)
  • 1 cup Boiling Water
  • 2 Spring Onions (thinly sliced)
  • 1 clove Garlic (crushed)
  • 1 Medium Zucchini (diced)
  • 60g Feta (cut into cubes)
  • 1/3 cup Cottage Cheese
  • 4-5 Eggs
  • 5 Cherry Tomatoes (cut in half)
  • 5 leaves Basil (coarsely chopped)
  • Parmesan Cheese (freshly grated)
  • Iodised Salt and Cracked Pepper

Directions

1. Soak the bulgur wheat in the boiling water for 15 minutes.
2. Season the bulgur wheat and press into a 24cm flan dish and up the sides.
3. Cook the sliced spring onions, zucchini and garlic in a non-stick pan until dry.
4. Spread the vegetable mix over the bulgur wheat base.
5. Place the tomato halves evenly around the base.
6. Whisk the eggs and add the feta and cottage cheese to this mix.
7. Pour the egg and cheese mix over the vegetables.
8. Sprinkle over the chopped basil and grate a small amount of parmesan over the top. Season with cracked pepper.
9. Place in an oven at 180C and bake for 40 minutes.
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