150g frozen peas, thawed
1cm piece fresh root ginger, peeled and finely grated
2 tablespoons olive oil
juice of 1/2 orange
grated zest of 1/2 orange
grated zest of 1/2 lemon
2 spring onions, finely chopped
1 garlic clove, finely chopped
60g tofu
5 teaspoons green tapenade
juice of 1/2 lemon
freshly ground black pepper
live natural yoghurt (optional)
1 tablespoon chopped fresh mint
Put the peas, ginger, olive oil, orange juice, zest, spring onions and garlic in a heavy based pan. Bring to the boil, reduce the heat and simmer gemtly for 10 minutes, until the peas are well cooked.
Pour the mixture into a blender, add the tofu and blend to make a slightly rough mash. Alternatively, add the tofu to the pan and mash it. Turn the mash into a bowl and stir in the tapenade, lemon juice and black pepper to taste. If the mash seems to thick, stir in a little more olive oil and/or some yoghurt.
Finally, stir in the mint.
Showing posts with label mash_toppers. Show all posts
Showing posts with label mash_toppers. Show all posts
Monday, 17 January 2011
Sunday, 16 January 2011
Low-GL Snacks: Mushroom, tapenade & tofu mash
2 tablespoons olive oil
1/2 onion (60g) very finely chopped
50g tofu very finely chopped
150g well-flavoured mushrooms, such as brown mushrooms, fiels mushrooms, exotic mushrooms, or a mixture
2 rounded teaspoons black olive tapenade
juice of 1/2 lemon
freshly ground black pepper
1 tablespoon snipped chives
Heat the oil in a heavy-based saucepan, add the onion and cook until the onion is softened but not coloured. Add the tofu and cook, stirring, for 2-3 minutes. Add the mushrooms, stir well, and allow to cook gently for about 5 minutes, or until the mushrooms are soft. Stir in the tapenade, lemon juice and some black pepper. Add the chives.
1/2 onion (60g) very finely chopped
50g tofu very finely chopped
150g well-flavoured mushrooms, such as brown mushrooms, fiels mushrooms, exotic mushrooms, or a mixture
2 rounded teaspoons black olive tapenade
juice of 1/2 lemon
freshly ground black pepper
1 tablespoon snipped chives
Heat the oil in a heavy-based saucepan, add the onion and cook until the onion is softened but not coloured. Add the tofu and cook, stirring, for 2-3 minutes. Add the mushrooms, stir well, and allow to cook gently for about 5 minutes, or until the mushrooms are soft. Stir in the tapenade, lemon juice and some black pepper. Add the chives.
Low-GL Snacks: Butter bean and mustard mash
1x 400g can butter beans, drained and rinsed
300ml vegetable stock
2 tablespoons olive oil
1 heaped teaspoon Dijon mustard
2-3 tablespoons chopped parsley
freshly ground black pepper
Put the beans in a heavy-based saucepan and pour in enough vegetable stock to cover. Bring to the boil, cover the pan, reduce the heat and simmer for about 15-20 minutes, until the beans have softened. Drain, reserving the stock.
Put the hot beans in a bowl and add the olive oil and mustard. Mash the mixture with a fork or a potato masher until is quite smooth. Stir in the chopped parsley and more olive oil, if necessary, to loosen the mixture. If the mash still seems too stiff, stir in a little of the reserved stock.
300ml vegetable stock
2 tablespoons olive oil
1 heaped teaspoon Dijon mustard
2-3 tablespoons chopped parsley
freshly ground black pepper
Put the beans in a heavy-based saucepan and pour in enough vegetable stock to cover. Bring to the boil, cover the pan, reduce the heat and simmer for about 15-20 minutes, until the beans have softened. Drain, reserving the stock.
Put the hot beans in a bowl and add the olive oil and mustard. Mash the mixture with a fork or a potato masher until is quite smooth. Stir in the chopped parsley and more olive oil, if necessary, to loosen the mixture. If the mash still seems too stiff, stir in a little of the reserved stock.
Low-GL Snacks: Red lentils, cumin and turmeric mash
1 tablespoon olive oil
1 onion (aprox. 200g) finely chopped
1 garlic clove, chopped
1 bay leaf
2 teaspoons turmeric
2 teaspoons curry powder
1/2 teaspoon chilli paste
2 teaspoons black mustard seeds
1/2 teaspoon cumin seeds
1x400g can red lentils, drained and rinsed
300ml vegetable stock
1-2 tablespoons finely chopped fresh coriander
freshly ground pepper
Heat the olive oil in a heavy-based saucepan and add the onion, garlic and bay leaf.
Cook gently until the onion is soft but not coloured.
Stir in the turmeric, curry powder, chilli paste, mustard seeds and cumin and continue cooking gently for 3-4 minutes to allow the onion to absorb the flavours. Add the lentils and the stock. Stir, bring to the boil, reduce teh heat and simmer very gently for about 15 minutes, until the lentils are very tender and the stock absorbed.
When cooking is complete, leave the lentils in the pan to cool a little then mash them very coarsely.
Stir in the coriander and black pepper.
1 onion (aprox. 200g) finely chopped
1 garlic clove, chopped
1 bay leaf
2 teaspoons turmeric
2 teaspoons curry powder
1/2 teaspoon chilli paste
2 teaspoons black mustard seeds
1/2 teaspoon cumin seeds
1x400g can red lentils, drained and rinsed
300ml vegetable stock
1-2 tablespoons finely chopped fresh coriander
freshly ground pepper
Heat the olive oil in a heavy-based saucepan and add the onion, garlic and bay leaf.
Cook gently until the onion is soft but not coloured.
Stir in the turmeric, curry powder, chilli paste, mustard seeds and cumin and continue cooking gently for 3-4 minutes to allow the onion to absorb the flavours. Add the lentils and the stock. Stir, bring to the boil, reduce teh heat and simmer very gently for about 15 minutes, until the lentils are very tender and the stock absorbed.
When cooking is complete, leave the lentils in the pan to cool a little then mash them very coarsely.
Stir in the coriander and black pepper.
Low-GL Snacks: Mash Toppers - need to know
The mashes are to be spread on rice-cakes, oatcakes or rye bread, for great wholesome snacks.
Low-GL Snacks: Sweet potato and goat's cheese mash
200g sweet potato, peeled and coarsely chopped
1 tablespoon olive oil
2 garlic cloves in their skins, tips chopped off
75g soft goat's cheese, roughly cubed
lemon juice, to taste
freshly ground black pepper
1-2 tablespoons finely chopped fresh coriander
Preheat the oven to 350C/gas mark 4
Put the chopped sweet potato in a baking dish with the olive oils and garlic cloves. Cover the dish and put it in the preheated oven. Bake for about 25 minutes, or until the sweet potato pieces are soft.
Squeeze the soft garlic out of their skins and tip into a bowl with the sweet potato. Add the goat's cheese and mash everything together until well blended, but not reduced to a smooth puree. Add lemon juice and pepper to taste and plenty of chopped coriander.
1 tablespoon olive oil
2 garlic cloves in their skins, tips chopped off
75g soft goat's cheese, roughly cubed
lemon juice, to taste
freshly ground black pepper
1-2 tablespoons finely chopped fresh coriander
Preheat the oven to 350C/gas mark 4
Put the chopped sweet potato in a baking dish with the olive oils and garlic cloves. Cover the dish and put it in the preheated oven. Bake for about 25 minutes, or until the sweet potato pieces are soft.
Squeeze the soft garlic out of their skins and tip into a bowl with the sweet potato. Add the goat's cheese and mash everything together until well blended, but not reduced to a smooth puree. Add lemon juice and pepper to taste and plenty of chopped coriander.
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