COVID 19 PREPARATIONS – Shopping List + Recipes

HERBS & SPICES

 

45g Turmeric

45g Cumin

45g Cayenne Pepper

45g Garam masala

45g Ground Coriander

5g Cinnamon

4 Bay leaves

2 bunch Thyme

 

ROOT VEGETABLES

 

2 large Squash

4kg Sweet potato

2 Parsnip

2 kg Carrots

 

 

DRIED GOODS

 

545g Dried Red Lentils

500g Dried Puy lentils

1 can black beans

3 cans of Chickpeas

8 Vegetable stock cubes

2 Coconut milk

Grains – whichever you prefer/can get – brown rice, quinoa, buckwheat

1 small Tomato puree

1 can Chopped tomatoes

 

FRESH

 

1,200g (2 large 600g bags) spinach

1 fresh knob of ginger (or dried can be used)

1kg white onions

3 garlic coves

1 packet of celery

1 whole chicken

 

Ingredients

IMMUNE VEGETABLE STEW

  • 400g tinned black beans
  • 150g red lentils
  • 3 sweet potatoes cubed
  • 300g spinach
  • 1 tsp of fresh grated ginger
  • 1 tsp of turmeric
  • 1/2 cayenne pepper
  • 1 tsp of ground corriander
  • 1/2 tsp of cumin
  • 1 kale stock cube
  • 500ml of hot water (add gradually)
  • 3 cloves of crushed garlic
  • 1 onion diced
  • 4 stick of celery sliced

Method

  • Start by frying off the celery, onion and garlic. Once soften add the spices and ginger and mix through. Add the sweet potato, black beans and lentils. Mix through coating everything. Add the stock cube to your hot water and add into the pan ensuring everything is covered. If you have some left over keep it to one side as you may need to add it in later. Place on a low heat with the lid on and cook for 20 minutes. Once the sweet potato is nice and soft take off the heat, add your greens and place the lid back on and let it wilt down.

Ingredients

CHICKPEA LENTIL DHAL

  • 2 tsp turmeric
  • 1 tsp of cayenne pepper
  • 2 tsp of ground cumin
  • 1 tbsp of coconut oil
  • 1 onion roughly chopped
  • 2 garlic cloves
  • 3cm freshly grated ginger
  • 200ml of coconut milk
  • 200ml of vegeatble stock
  • 1x 400g can of chickpeas, drained
  • 150g of red lentils
  • 300g of spinach
  • Salt and pepper

Method

  • Start by frying the onion and garlic In some coconut oil. Add the turmeric, cumin, cayenne pepper and stir through coating the onions and garlic. Add the chickpeas, lentils and veg stock. Put on a low heat and simmer for 20-25 minutes. Remove from heat and add spinach.

Ingredients

SPICED ROOT VEG + LENTIL SOUP

  • 2 tbsp of extra virgin olive oil
  • 1 onion diced
  • 2 garlic cloves minced
  • 2 sweet potatoes peeled and chopped into small chunks
  • 3 carrots peeled and chopped into small chunks
  • 2 parsnips peeled and chopped into small chunks
  • 2 tbsp of garam masala powder
  • 150g of red lentils
  • 1 litre of vegetable stock

Method

  • Heat the olive oil in a large pan and fry the onions and garlic until softened. Add the chopped sweet potatoes, parsnips and carrots, cook for a further 10 minutes. Mix in the curry powder and lentils then pour in the vegetable stock. Bring to the boil then reduce the heat to a simmer and cook for a further 15-20 minutes until lentils are pale and the vegetables are tender. Blend until super smooth.

Ingredients

INDIAN SWEET POTATO LENTIL PIE

  • 650g of sweet potato peeled and cut into small chunks
  • 1 onion thinly sliced
  • 2 carrots halved and sliced lengthways
  • 1 tsp of ginger finely grated
  • 2 garlic cloves finely grated
  • 2 tsp of coconut oil
  • 1 tbsp of garam masala
  • 1 vegetable stock cube
  • 2 tbsp of tomato puree
  • 85g of red lentils

Method

  • Place the sweet potato in a pan of boiling water and cook for 15 minutes or until tender. Meanwhile heat the oil in a pan and fry the onion and carrot, for 2 minutes, then add the garlic and ginger and cook, stirring for 1 minute more. Add the garam masala. stir around the pan and then add 750ml of the boiling water with the stock cube, tomato puree and lentils. Cover the pan and boil for 20 minutes until the vegetables are tender and the liquid has been absorbed. Stir in the chopped coriander. When the sweet potatoes are coked, drain and mash them with a little olive oil and seasoning. Spoon the lentil mix into one big or two individual dishes then top with the sweet potato mixture and serve with lots of extra greens.

Ingredients

LENTIL SHEPHERDS PIE WITH PARSNIP & SWEET POTATO MASH

  • 1 tbsp of olive oil
  • 1 large onion
  • 2 cloves of garlic
  • 2 large carrots
  • 1 bunch of fresh thyme wrapped
  • 400g can of chopped tomatoes
  • 1 vegetable stock cube
  • 500ml of water
  • 500g of puy lentils (buy pre cooked or already cook them prior to making this)
  • 2 sweet potaoes
  • 2 parsnips
  • 2 bay leaves

Method

  • Heat 1 tbsp of olive oil in a frying pan, then fry the onions, garlic and garlic until golden. Add 2 large carrots, 400g of chopped tomatoes, 1 stock cube and 250ml of water, the lentils and finally the bunch of thyme. Simmer for 20 minutes. Meanwhile, boil the sweet potatoes and parsnips, cut into small chunks and simmer for 15-20 mins until tender, drain well. Then mash by hand or using a food processor pulse until smooth adding olive oil, salt and pepper. Remove the thyme bunch from the mixture and pile the lentil mixture into a pie dish, spoon the mash on top and smooth out.

    Heat the oven to 180C fan. Cook for 20 minutes if cooking straightaway or for 40 mins from chilled, until olden and hot all the way through. Serve with lots of extra greens.

Ingredients

ROAST CHICKEN WITH ROASTED ROOT VEG

  • 1 whole free range chicken
  • 1 bunch of thyme
  • 2 bay leaves
  • 3 garlic cloves
  • 5 sweet potat cubed
  • 1 butternut squash deseeded and cubed
  • 8 parsnips cut lengthways
  • 8 carrots cut lengthways

Method

  • Preheat the oven to 180 degrees. Drizzle the chicken with olive oil, salt and pepper. Rub this into the skin. Place 3 cloves of garlic, bay leaves and thyme inside the chicken.
    Place in the centre of the oven and cook for 45-1 hour. Checking at 30 minutes.
    Prep your vegetables at this point, drizzle with olive oil and season. Once the skin has golden brown and it is cooked all the way through remove the chicken and place foil and tea towel over it and let it rest for at least 40 minutes minimum. At this point place your veg in the oven for 30-40 minutes.
    Remove from oven. slice your chicken and serve.

Ingredients

MORROCAN CHICKPEA & SQUASH TAGINE

  • 400g of chickpeas
  • 3 tbsp of olive oil
  • 1 onion roughly chopped
  • 2 tbsp of ginger chopped
  • 3 garlic cloves
  • 1 tsp of turmeric
  • 1 tbsp each of: ground cumin, coriander and cinnamon
  • 1 lare butternut squash, de seeded and cut into big chunks
  • 500ml of vegetable stock
  • 300g spinach
  • Pair with quinoa

Method

  • Whiz 1 chopped onion, 100g of chopped ginger and 3 garlic cloves into a rough paste. Fry the sliced onion in 1 tbsp of olive oil in the dish until softened, then add 1 tsp of turmeric, 1 tbsp of cumin, 1 tbsp of coriander and 1 tbsp of cinnamon and fry for 1 minute more until fragrant. Add the paste and fry for another few minutes to soften.
    Add the chickpeas, butternut squash and 500ml of vegetable stock.
    Bring to a simmer and reduce the heat for 20 minutes until the squash is soft. Remove from heat, add spinach and let it wilt.

Ingredients

SWEET POTATO AND CHICKPEA CURRY

  • 2 tbsp curry powder mild
  • 1 tsp of turmric powder
  • 1/2 tsp of ground coriander
  • 2 tsp salt
  • 2 tsp of grated ginger
  • 1 can of coconut milk
  • 250ml of vegeatble stock
  • 2 cloves of garlic crushed
  • 400g of chickpeas
  • 4 sweet potatoes cut into 1 inch cubes
  • 1 onion
  • 300g of spinach
  • Pair with your choice of grain: brown rice, quina, buckwheat

Method

  • In a small bowl combine curry powder, turmeric, coriander and sea salt. Fry off the onion and garlic in a pan with some coconut oil until softened. Add the spices and fresh ginger - coat evenly. Add the coconut milk and vegetable stock and stir through. Next add the chickpeas and sweet potato. Place on a low heat and simmer for 20 minutes - until sweet potato is soft. Take off the heat and add the spinach and let it wilt slowly.