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Wednesday

Chickpea and onion omelette

Breakfast

Chickpea and onion omelette
Salmon and cream cheese bagel

Ingredients

  • 6 heaping tablespoons chickpea flour (it should be superfine, "Papa" flour and TRS gram flour are perfect for example)
  • ½ tsp salt pinch of ground black pepper
  • 16 tbsp water
  • 2 medium onions a big bunch of fresh herbs (dill, spring onions and basil for example)
  • 4 tbsp oil

Method

  1. Mix chickpea flour with salt and pepper. Add water and mix until you have a creamy omelette batter. Add thinly sliced onions and chopped herbs. Mix everything together.
  2. Heat up some oil on a smaller pan. Scoop all the batter onto the pan and spread it out with a spoon so you have a nice round omelette.
  3. Cook for a few minutes (don’t cover the pan with a lid!). Flip the omelette over (use a thin spatula) and cook for a couple more minutes.
  4. Remove the heat. Let it cool a little bit, cut it and serve it on bread or as a side with your morning porridge or some other dish.

Serves 4

Fajita tostada

Lunch

Fajita tostada
Cornish pasty

Ingredients (serves 2)

For the lentils

  • ½ cup red lentils
  • 300ml water
  • For the tortillas
  • 4 corn tortillas
  • 2 tsp vegetable oil

For the veggies

  • 1 tbsp vegetable oil
  • 5 garlic cloves, sliced
  • 4 mini sweet peppers, trimmed, de-seeded and sliced
  • 1 medium red onion, thinly sliced

For the mango salad

  • 1 lime
  • 1 ripe mango, peeled and diced
  • 1 tsp Tampico (Mexican chili spice)
  • To serve
  • 1 avocado, halved and sliced
  • Fresh coriander, chopped
  • 85g green cabbage, shredded
  • Salt and pepper

Method

  1. Preheat the oven to 400°F/200C.
  2. To cook the lentils, add the red lentils, water, and a pinch of salt to a small saucepan. Bring to a boil, cover, and reduce heat to low. Cook until the lentils are tender and all of the water has been absorbed, about 14 to 17 minutes.
  3. To crisp the tortillas, preheat oven to 400°F/200C, and lay them on a large baking sheet. It’s okay if they overlap slightly. Brush both sides of each tortilla with ½ tsp vegetable oil and place another baking sheet on top to hold them down. Bake tortillas until golden brown and crisp, about 10 to 12 minutes.
  4. To prepare the veggies, place a large skillet over medium-high heat and add 1 tbsp vegetable oil. Once hot, add the garlic, peppers and onion, and a pinch of salt and pepper. Adjust heat to low, and cook until vegetables are soft and caramelized, stirring occasionally, about 12 to 15 minutes.
  5. To make the mango salad, zest the lime. Peel the mango, remove the flesh from the pit and dice. In a large bowl combine the diced mango, all of the lime zest, and the juice from half. Sprinkle mango salad with the Tampico and toss to combine.
  6. Once the lentils are ready, mash them with a fork (they should be spreadable). Squeeze in the juice from the remaining lime half, taste and season with salt and pepper.
  7. To serve, place the tortillas on large plates and top with the smashed red lentils. Layer on the fajita veggies, green cabbage, and avocado. Sprinkle with the cilantro, remaining Tampico and serve with the chili-lime mango salad. Dig in!

Dinner

Lentil and bean chilli
Chilli con carne


One to whip out for those ‘where do you get your protein’ questioners.


Ingredients

For the chilli

  • 100 ml water
  • 2 onions, finely sliced
  • 2 tsp garlic puree
  • 100 g red lentils
  • 1 tin butter beans, drained
  • 1 tin red kidney beans, drained
  • 1 tin haricot beans, drained
  • 2 tsp smoked paprika
  • 1 tsp chilli powder (more if you like it hot)
  • 2 tbsp tomato puree
  • 2 red peppers, diced
  • 2 carrots, peeled and diced
  • 2 tsp instant coffee
  • 1 tin chopped tomatoes
  • 1 tbsp dark treacle
  • 25 g vegan dark chocolate
  • ½ bunch fresh flat leaf parsley, chopped
  • Black pepper, to taste
  • 4 baked sweet potatoes, to serve

For the topping

  • 250 g soya yoghurt (plain and fortified)
  • 1 tbsp flat leaf parsley, chopped
  • 1 tbsp coriander, chopped

Method

  1. Heat 100 ml water in a saucepan that can be covered and add the onion and garlic. Cook this over a low heat until the onion is soft.
  2. Add the lentils, butter beans, kidney beans, haricot beans, smoked paprika, chilli powder, tomato puree, peppers, carrots and coffee granules to the pan along with enough water just to cover. Bring to a simmer and cover with a lid.
  3. After 10 minutes, add the chopped tomatoes, treacle and dark chocolate and stir thoroughly.
  4. Leaving the lid off, return to a simmer and keep stirring every few minutes to stop it from sticking. Reduce the liquid in the pan until you have achieved a deep, rich, sticky chilli. Stir through the chopped parsley and season to taste.
  5. For the topping, mix all of the ingredients together.
  6. To serve, spoon lashings of chilli over steaming sweet potato jackets and top with the herbed yoghurt.

Lentil and bean chilli

Thursday