Quinoa Salad

Quinoa salad is delicious. Quinoa is very high in protein - a complete protein filled with essential amino acids - and it was a staple grain of the Incas. It tastes nutty and has a very enjoyable chewy texture.





Ingredients

• 2 cups cooked quinoa
• 1/2 cup cilantro/coriander, fresh and chopped
• 1/2 cup watercress
• 1/2 cup chopped green onions (spring onions/scallions)
• 1/2 cup lemon juice, fresh
• 1/4 cup olive oil (good quality)
• 1/2 tsp crushed garlic
• 1/2 tsp black pepper, freshly ground
• 2 tomatoes, quartered
• 1 lemon, cut into 8 quarters

Steps

1. Mix the ingredients together, apart from the tomatoes and lemon.
2. Continue mixing until well blended.
3. Refrigerate for 3 hours in a glass bowl.
4. Remove the salad from the refrigerator. Garnish with the tomato wedges and lemon slices. Serve.

Materials

• Bowl (glass)
  
• Mixing spoon
• Fridge

Photo courtesy of Fran Ulloa's Flickr Photostream.

Tuscany Beans

Tuscany beans is a dish that is tasty and easy. It pretty much cooks itself and to complete it, all you need to add is a delicious green salad. It's a very healthy dish and not for the garlic feint-hearted.



Ingredients

• 500g / 1lb haricot beans, soaked in water overnight (cold water)
• salt
• 3 plump garlic cloves, chopped finely
• 5 sage leaves, fresh and finely chopped; can substitute 1/4 teaspoon dried sage
• 6 ripe tomatoes, peeled and chopped (canned ones are fine)
• Black pepper, freshly ground
• 1 tbsp olive oil

Steps

1. Drain the haricot beans after soaking. Put into a saucepan and add a teaspoon of salt and enough cold water to cover. Bring to the boil and let simmer for 20 minutes.
2. Strain the beans. They will still be very firm. Keep the liquid in a large bowl.
3. Preheat the oven to 150ºC/300ºF.
4. Toss the beans, garlic, sage and tomatoes together. Season with salt and pepper to taste.
5. Put the mixture into a casserole dish. Pack down soundly and pour over the olive oil.
6. Cover with a piece of greaseproof paper and then add the lid.
7. Bake in the oven just below the centre until the beans are soft. This will take about 5 - 6 hours.

* Serves 6

Materials

• Saucepan
• Strainer
• Large bowl
• Mixing spoon
• Casserole dish with lid
• Greaseproof paper

Photo courtesy of Eric Perrone's Flickr photostream.

Curried Tempeh Burgers

Tempeh is a high nutrient food that is really good for you. A traditional food in Indonesia, it is made using whole, hulled, or cooked soy beans that have been exposed to mould and left to ferment for a brief period of time. Tempeh has a chewy texture and a nut-like flavour that makes it perfect for a range of dishes. These burgers are one great example of using tempeh.

Ingredients

• 1 8oz packet of tempeh
• 1/2 cup low-fat, plain yoghurt (soy derived if vegan)
  
• 1/4 cup lime juice
• 1 tsp lemon zest
• 1 clove garlic, minced
• 1 tsp ginger, minced
• 1 tsp coriander, ground
• 1 tsp cayenne
• 1 tsp curry powder

Steps

1. Cut the tempeh block into two pieces.
2. Mix all of the ingredients together expect for the tempeh. Keep mixing until it is combined well.
3. Add the two pieces of tempeh to the mixture.
4. Cover the mixture and place in the refrigerator. Allow to marinate for a minimum of one hour, longer if desired. It is important to turn the tempeh at least once during the marinating.
5. Preheat a grill to medium heat.
6. Remove the tempeh from the fridge and place on the grill. Grill for 3-4 minutes on each side.
7. Remove and serve. This goes well with a hearty salad and some beetroot slices.

Materials

• Mixing bowl
• Knife and cutting board
• Grill
• Cover for bowl when marinating (damp tea towel, lid etc.)

Taken from my post on Ethical Living.

Photo courtesy of Fotoos Van Robin's Flickr Photostream