February 23, 2023
Lentil and vegie dhal
LENTIL AND VEGGIE DHAL
INGREDIENTS
- 1 tbsp olive oil or macadamia oil
- 1 red onion, finely chopped
- 2 garlic cloves, crushed
- 2 tsp fresh ginger, grated
- 1 tsp ground turmeric
- 1/2 tsp chili powder
- 210g (1 cup) split yellow lentils or red lentils, rinsed, drained
- 3 vine-ripened tomatoes, coarsely chopped
- 1 potato, peeled, coarsely chopped
- 2 tsp brown mustard seeds
- 2 sprigs fresh curry leaves
- 12 (about 30g) poppadum's, microwaved, to serve
- Lime cheeks, to serve
METHOD
Step 1
Heat 2 teaspoons oil in a large saucepan over medium heat. Add the onion. Cook, stirring, for 5 minutes or until softened. Add the garlic, ginger, turmeric and chili. Cook, stirring, for 1 minute or until aromatic.
Step 2
Add the lentils, tomato, potato and 1L (4 cups) water to the pan. Bring the mixture to the boil. Reduce heat to low and simmer gently for 30-35 minutes or until the lentils are very soft.
Step 3
Heat the remaining 2 teaspoons oil in a small frying pan over medium heat. Add the mustard seeds and curry sprigs. Cook, stirring, for 30 seconds or until the seeds start to pop. Remove from the heat.
Step 4
Top the dhal with the curry sprigs and spoon over the mustard seeds and any oil in the pan. Serve with poppadum's and lime cheeks alongside.
Ingredients 700 g grass-fed beef strips (sirloin, flank, or rump steak) 4 large portobello mushrooms (approx. 400 g total) 8 medium carrots, peeled and halved lengthwise (about 600 g) 2 bunches broccolini (approx. 400 g) 6½ tbsp olive oil total (≈ 97 mL) (2 tbsp for beef + 2 tbsp for mushrooms + 1½ tbsp for carrots + 1 tbsp for broccolini) 1 tbsp butter (14 g) 2 cloves garlic, minced (6 g) 1 tbsp fresh rosemary or thyme, chopped (optional) 2 tsp salt total (≈ 12 g) (½ tsp for beef + ½ tsp for mushrooms + ½ tsp for carrots + ½ tsp for broccolini) 1¼ tsp black pepper total (≈ 5 g) 1 tbsp balsamic vinegar (optional, 15 mL) 1 tsp honey or maple syrup (optional, 7 g) Instructions 1. Roast the carrots and mushrooms Preheat the oven to 200°C (400°F) . Line a baking tray with parchment paper. Toss carrots with olive oil, salt, pepper, and honey/maple syrup if using. Spread on half of the tray. Place the portobello mushrooms on the other half, drizzle with olive oil and balsamic (if using), and season with salt and pepper. Roast for 25–30 minutes , turning once halfway through. Mushrooms should be tender and juicy; carrots caramelized and golden. 2. Grill the beef While vegetables roast, heat a grill pan or barbecue over high heat . Toss beef strips with olive oil, garlic, herbs, salt, and pepper. Grill for 2–3 minutes per side , or until cooked to your liking (medium-rare to medium recommended). Rest for a few minutes before serving to keep tender and juicy. 3. Steam and fry the broccolini Bring a small pot of water to a boil, and lightly steam broccolini for 2–3 minutes until bright green. Drain well. Heat butter and olive oil in a frying pan over medium-high heat . Add the broccolini and sauté for 2–3 minutes , seasoning with salt and pepper until slightly crisp on the edges. 4. Serve Plate each portion with a serving of grilled beef strips, a whole roasted mushroom, a few roasted carrots, and a generous side of buttery broccolini. Drizzle any beef or mushroom juices over the top for extra flavor. Optional Garnish Sprinkle with fresh parsley or thyme before serving. Add a squeeze of lemon over the broccolini for brightness. Nutrition and Cooking Times Serves: 4 | Prep time: 15 minutes | Cook time: 30–35 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 39g | Fat: 28g | Carbohydrates: 15g
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Ingredients Bulgogi: 2 medium sirloin steaks 2 tbs p dark soy sauce 2 tbsp gochujang paste 1 thumb-sized piece of ginger peeled and minced 2 tbsp light brown sugar 2 tbsp rice wine 2 garlic cloves peeled and minced ½ tsp black pepper 1 grated sweet apple* no need to peel 1 tbsp toasted sesame oil 2 tbsp vegetable oil Salad: 120 g (2/3 cup) dry quinoa 1 chicken or vegetable stock cube crumbled 100 g (approx 3 cups) baby salad leaves seeds from half a pomegranate half a cucumber cut into ribbons using a potato peeler 1 red bell pepper deseeded and sliced 1 ripe mango peeled and chopped into small chunks 1 jalapeno chilli thinly sliced 3 radishes thinly sliced 1 tsp sesame seeds I used a mixture of black and white sesame seeds 2 spring onions scallions, sliced into thin strips Instructions Place the sirloin steaks in the freezer for 30 minutes to firm up slightly, then slice thinly against the grain using a sharp knife. Place the sliced steak into a large bowl and add all of the bulgogi ingredients except for the vegetable oil. Mix together thoroughly, then cover with clingfilm and place in the refrigerator for 3-4 hours to marinate. Cook the quinoa as per the pack instructions, along with the crumbled stock cube (for extra flavour). Leave to cool slightly and fluff with a fork. Once the steak has marinated, heat the vegetable oil in a large frying pan on a high heat. Scoop out the steak using a slotted spoon, allow any excess sauce to drip off, then fry the steak in the hot oil. Use a set of tongs to separate the steak sliced during cooking, and cook on a high heat until cooked through and slightly charred. Remove from the heat. Arrange the salad leaves between three bowls and top with the cooked quinoa. Sprinkle the pomegranate seeds on top of the quinoa. Arrange the cucumber, bell pepper slices, mango, jalapeno slices, and radishes in the bowls. Divide the bulgogi between the bowls and sprinkle on the sesame seeds. Top with the spring onions and serve. Nutrition Calories: 632kcal | Carbohydrates: 60g | Protein: 42g | Fat: 24g | Saturated Fat: 11g | Cholesterol: 92mg | Sodium: 1096mg | Fiber: 6g | Sugar: 25g Prep Time: 20minutes Cook Time: 10minutes | Total Time: 30 minutes | Servings: 3