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Recipe: Roasted pumpkin and sweet potato soup
This roasted pumpkin and sweet potato soup is an easy meal packed with Southeast Asian flavours. If you roast the vegetables in advance, you can put it together in no time on a busy weekday. Both pumpkin and sweet potato are a good source of beta-carotene (a precursor of vitamin A) and also contain potassium, dietary fibre, among other micronutrients. This soup is gluten-free and dairy-free. It can be made vegetarian/vegan by substituting the fish sauce for salt or soy sauce. As always, make sure you are adding some protein to make it a more satisfying meal.
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Product review: Hart & Soul broth soups
Hart & Soul broth soups are a great source of nourishment for the colder months of the year. They are low in calories and shelf-stable. Hart & Soul broth soups The million dollar question is: are these broths or soups? Well, they are soups made with broth. Don’t think about them as your typical minestrone or chicken soup, though. They contain vegetables but are mostly broth. These soups come in 350g pouches containing 1 serve per pouch. They are available in major supermarkets and come in 3 flavours: beef, chicken and vegetable. Hart & Soul broth soups are low in energy, gluten-free, dairy-free, low-fat and relatively low-carb. Ingredients As you…
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Recipe: Smoky eggplant dip
This smoky eggplant dip is essentially a shortcut version of one of my favourite dips ever: baba ghanoush. Specially formulated for those days when you don’t have the time or equipment to make the real deal. Instead of imparting a smoky flavour by actually charring the eggplant, this recipe relies on smoked paprika and smoked salt, two of my favourite ingredients. This dip is gluten-free, dairy-free, low-carb, vegetarian and vegan. You can enjoy it with veggie sticks or crackers (such as Carman’s or Olina’s) or as a sauce to serve with Middle Eastern fare.
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Recipe: Papa rellena pie
Papa rellena pie is a casserole dish similar to shepherd’s or cottage pie with a Peruvian twist. Papa rellena (stuffed potato) is a typical Peruvian dish consisting of a mashed potato “dough” stuffed with a beef mince filling. The original papa rellena is shaped like a rugby ball and deep-fried. Instead, this version in pie format is baked similar to other mash-topped dishes, saving you oil, hassle and extra calories from fat. As many other Peruvian dishes, papa rellena is usually served with rice and salsa criolla. I like to serve mine with salad instead of rice and splash some hot sauce on top. The filling is made with the…
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Recipe: Roasted fennel and lentil salad with radishes and citrusy dressing
Roasted fennel and lentil salad with radishes and citrusy dressing is a great dish for lunch or dinner. Its protein and fibre content will satisfy your appetite without packing on too much energy. This recipe is gluten-free and dairy-free and can be made vegan by omitting the eggs. Just make sure you are having enough protein in your day. This salad is also a great source of fibre. Lentils contain haem (plant-based) iron, which is less bioavailable than haem (animal-based) iron. Its absorption is enhanced if you have vitamin C or haem iron in the same meal, hence the lemon juice in the dressing. Other citrus options such as orange…
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Recipe: Tacu tacu (Peruvian rice and beans)
Every developing country has a traditional rice and beans dish. In Perú we call it “tacu tacu” and it involves a little more than just rice plus beans on a plate. If eaten by itself, tacu tacu is gluten-free and vegan. However, tacu tacu is normally eaten as a side dish or with some add-on toppings. Common toppings include a fried egg, a fried egg + fried plantains (“a lo pobre” or poor style), a fried egg + fried plantains + steak, grilled or fried fish, seafood sauce, etc. I prefer to serve it with some protein and a salad and have included a list of traditional topping ideas in…
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Recipe: Easy seco de cordero (Peruvian lamb coriander stew)
Easy seco de cordero is a weeknight-friendly version of the classic Peruvian lamb and coriander stew, which happens to be one of my favourite Peruvian dishes. What makes it easy is the use of ground lamb instead of stew cuts that must be cooked low and slow. This recipe is gluten-free and dairy-free. Seco is traditionally served with rice plus beans, potatoes or yuca (cassava). The starches help soak up the sauce. Feel free to serve it with cauliflower rice or your choice of vegetables and/or salad for a lower-carb version. Top with some salsa criolla for added freshness. If you don’t have ají amarillo paste, you can sub other…
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Recipe: Vegan zucchini soup with corn and coriander
Another soup for me to use up one of my least favourite vegetables: zucchini. This time I came up with a vegan zucchini soup with corn and coriander based on the flavour of Peruvian green tamales. As with my zucchini and leek soup, this one is vegan (therefore automatically dairy-free), gluten-free and low in calories. It is also low in protein so I recommend adding some protein or eating it as a side dish.
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Recipe: Vegan zucchini and leek soup
I have a confession to make: I don’t like zucchini. I can eat it, but it’s not my favourite vegetable. I find it has to be either roasted or sautéed in olive oil for me to like it. This vegan zucchini and leek soup has enough flavour to make me actually want to eat zucchini all day long. This soup is vegan (therefore automatically dairy-free), gluten-free and low in calories. It is also low in protein so I recommend adding some protein or eating it as a side dish. If you’re not vegan, feel free to add some grated hard cheese such as Parmesan or Pecorino for added flavour.
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Recipe: Vegan mash
If you love mashed potatoes but can’t or won’t eat dairy, this vegan mash recipe is for you. Even if you’re partial to traditional mash, you should give this version a go. People wanting to veganise the classic potato mash, which often contains butter, cream and/or milk, will use margarine and non-dairy milk instead. However, there is a better (read: healthier and tastier) way of doing it! A good vegetable stock (homemade or otherwise) and extra virgin olive oil add a ton of flavour and a silky texture to the mash. I used Dutch cream potatoes but you can use your favourite potatoes for this recipe. If you’re looking for…
