RED LENTIL SOUP

I do not subscribe to the no lentils and legumes rule that the Paleo eating plan enforces, as I love their nutty & earthy taste and the benefits far out weight whatever carbs they contain. Low in calories, basically fat-free and high in nutrients, lentils & legumes should be on everybody's plate at least once a week. Lentils themselves lower cholesterol, are a great source of protein, iron and magnesium, assist in weight loss, stabilise blood sugar due to their high fibre levels, increase energy and play a role in both heart and digestive health. I chose red lentils for this soup as they are quicker to cook than any other types of lentils, making them a perfect match for a busy cook. Do not be alarmed when your red lentils change colour whilst cooking! They will start off as a beautiful salmon colour when raw and will fade to a golden yellow colour as they cook. 

INGREDIENTS

• 1 cup red lentils
• 3 cups salt-reduced vegetable stock
• 6 cups water
• 3cm fresh ginger, finely chopped
• 3 garlic cloves, finely chopped
• 1 medium brown onion or medium leek (white part only), finely chopped
• 2 medium carrots, peeled and chopped into even pieces
• 200g pumpkin, peeled & seeds removed, chopped into even pieces
• 1 head of broccoli, cut into even sized florets and stalk finely chopped 
• Optional- 2 celery stalks, chopped into even pieces
• Optional- 2 medium tomatoes, chopped into even pieces
• 2 tablespoons tomato paste
• 2 bay leaves
• 1/2 cup fresh parsley, finely chopped, plus extra to garnish
• Optional- 4 sprigs of thyme
• ground black pepper 

COOKING 

1. Combine the lentils, stock and water and bring to the boil in a large saucepan, covered. 

2. Once boiled, reduce the heat to a low simmer and add the ginger, garlic, onion/leek, carrot, pumpkin, broccoli, celery & tomato if using, tomato paste, bay leaves, fresh parsley and thyme if using. Simmer, covered, for around 20 minutes or until the liquid has thickened slightly and all the vegetables are tender. 

3. Remove from the stove, find and discard the bay leaves and the thyme sprigs. Stir in a generous pinch of ground black pepper. Serve warm, with extra parsley on top, if desired. 

Serves / 4 

Total Preparation time / up to 25 minutes 

Total Cooking time / 30 minutes 

x Emily 

CHICKPEA & VEGETABLE SOUP

This wholesome beef, chickpea and vegetable soup was inspired by my lovely doctor telling me that I desperately needed more iron in my body. I am not one who loves or craves eating a steak but I are a raving fan for any type of soup imaginable. Soup represents a fun novelty for me, as living in Brisbane means that there’s only a small window of time each year where one can indulge in this liquid goodness. Who doesn’t love a meal that’s served in a liquid and solid form? The soup below has a bit of a kick to it from the fresh chilli but you can add some paprika and extra chilli powder if you want it really hot. Using 2 cups of stock my soup turned out a bit more like a stew, as the liquid continued to absorb when the saucepan was removed from the stove. If you do like your soup with a thinner consistency, add 2 ½ to 3 cups of stock. The ground sumac gives this soup a nice Mediterranean feel as well. 

INGREDIENTS

• 1 tablespoon coconut oil
• 1/2 medium red chilli, finely chopped
• 2 garlic cloves, finely chopped
• 500g extra lean beef mince
• 2 tablespoons tomato paste
• 2 teaspoons ground sumac
• 1 x 400g tin diced tomatoes 
• 1 medium red capscium, roughly chopped
• 1 medium carrot, roughly chopped
• 1 medium zucchini, roughly chopped
• 250-300g pumpkin, cut into even cubes
• 2-3 cups beef or vegetable stock 
• 1 x 400g tin chickpeas, rinsed & drained
• 1 x 400g tin lentils, rinsed & drained
• 1/2 cup of fresh parsley, roughly chopped

COOKING 

1. Heat oil in a large saucepan over medium-high heat and add chilli and garlic. Cook, stirring regularly, for 2 minutes or until garlic has softened slightly. Add mince to the pan and cook, breaking up any lumps that may appear, until browned. 

2. Add the tomato paste and sumac to the meat and stir to combine. Add all the vegetables and stir for 1-2 minutes or until mixed in well with the meat. Pour in the stock, chickpeas and lentils and bring to the boil, covered. Lower to a medium simmer and cook, covered, stirring occasionally for 20 minutes. Remove from heat and stir parsley into the soup and sprinkle some extra on top. Serve warm. 

Serves / 4-6 

Total Preparation time / 15 minutes

Total Cooking time / 35 minutes 

x Emily 

A GARDEN SALAD with SMOKY CHILLI CHICKEN

The heat & humidity in Brisbane has become outrageous. Whilst I love and look forward to summer as much as the next person, my jaw dropped when I realised that for the next 7 days the temperature was going to be in the 33-34 degrees celsius range. If you have never experienced a Brisbane summer, 30 plus really feels like 40 plus degrees as our humidity is insane. This type of weather makes you want to lay back with an ice-cold beer, cider, water and absolutely does not endear itself to cooking. Hence I have created the 7 salads in 7 days. Over the next week I will be exploring simple, yet filling and tasty salads that are easy to make and do not require using too much heat (and some will require no heat!). These salads will all be gluten & dairy-free as well. It’s a great way for me to get through this steamy week, as otherwise I may have been living off sushi takeaway or fruit & yoghurt for dinner. Another thrilling salad recipe coming at you tomorrow! 

INGREDIENTS

Chicken

• 400g chicken breast (preferably free-range), cut into even strips
• 1 1/2 tablespoons coconut oil
• 1 medium garlic clove, finely chopped
• 1 heaped teaspoon ground paprika
• 1 teaspoon chilli powder 
• 2 teaspoons yellow mustard powder 

Salad

• 2 handfuls of green oak lettuce (or any lettuce you like), washed and roughly torn
• 1 large celery stalk, finely chopped
• 1 medium tomato, finely chopped
• 1 x 400g tin of brown lentils, washed & drained 
• 1 garlic clove, finely chopped
• a generous handful of fresh parsley, roughly chopped & washed 
• 3 tablespoons lime juice
• 2 tablespoons balsamic vinegar
• 1/2 teaspoon olive oil 

COOKING 

1. Combine all the chicken ingredients in a medium ceramic bowl and toss well. Place in the refrigerator for 30 minutes to marinade. 

2. Meanwhile, prepare the salad by combining the lettuce, celery, tomato and lentils in a large serving bowl. To make the dressing place the garlic, parsley, lime juice, vinegar and oil in a small bowl and whisk well to combine. 

3. After marinading the chicken for 25 minutes, line a large baking tray with baking paper and preheat a fan-forced oven to 200 degrees celsius. 

4. After 30 minutes of marinading the chicken, remove from the refrigerator and evenly spread the chicken pieces on the prepared oven tray. Bake in the oven for 9-10 minutes or until the chicken is cooked (you can test this by cutting the biggest piece of chicken in half; if no pink flesh is visible, the chicken is cooked). Turn off your oven straight away! 

Place the chicken on top of the salad and drizzle the dressing over the salad. Toss well. 

Serves / 4 

Total Preparation time / 15 minutes (plus marinading time)

Total Cooking time / 11-12 minutes 

x Emily

LEMON PEPPER CHICKEN & LENTIL RICE

I’ve recently discovered lemon pepper seasoning, which goes effortlessly with chicken. The citrus tang of the lemon zest fuses beautifully with the sharp pepper flavour.

This recipe was created during a taxing week and assisted me in using up the remaining carrot, capsicum and chicken I had in my fridge. A very simple dish, nonetheless super satisfying if served straight away, whilst the chicken is still tender and succulent. Think of adding lemon pepper seasoning when you next experiment with chicken stir-fry, rice dishes, casseroles and barbequing. 

INGREDIENTS

• 500g chicken breast, cut into even 4cm pieces
• 2 teaspoons lemon pepper seasoning 
• 1 large garlic clove, finely chopped
• 1 cup doongara or basmati rice 
• 1 small green / orange / red capsicum, cored, seeded & finely chopped
• 1 large carrot, peeled & finely chopped
• 1 x 400g tin brown lentils, washed & drained 
• 1 teaspoon coconut oil
• Optional- basil or coriander leaves to serve, finely chopped

COOKING 

1. Bring a medium saucepan with 2 cups water and rice to the boil. When boiled reduce heat and simmer for 10-12 minutes or until rice is absorbed and no water remains (see step 3). 

2. Meanwhile, combine chicken pieces, lemon pepper, garlic, coconut oil and a pinch of sea salt in a medium bowl. Toss well to combine. Heat a medium frying pan over medium-high heat and cook chicken, turning pieces frequently, until no pink flesh remains. Remove from heat and set aside. 

3. After rice has been simmering for 5 minutes, add carrot & capsicum pieces and lentils to the pan, stirring well. Add chicken to the pan after another 2 minutes and mix with the rice. Continue cooking until rice is absorbed and vegetables are tender. Remove from heat and spoon rice into a serving plate/bowl. Serve warm topped with basil or coriander leaves if you desire. 

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / 20 minutes 

x E

COOKED BEETROOT SALAD

There is nothing better than cooked beetroot. After baking fresh beetroot you will never want to go back to beetroot in a tin/can, as it tastes highly sweetened and processed in comparison. Fresh beetroot does take around 40-45 minutes to cook, however all the labour it requires is turning the oven on. I was unable to eat this entire salad (as my meat-loving boyfriend did not want to help) therefore I used the leftovers to make beetroot dip – blog post up tomorrow!

INGREDIENTS

• 2 large beetroots, peeled & cut in half
• 1/3 cup of fresh chives & fresh parsley, finely chopped
• 1 x 400g tin of brown lentils (or fresh), drained and rinsed 
• 2 handfuls of mixed lettuce leaves, washed
• lemon juice

COOKING 

1. Preheat fan-forced oven to 200 degrees celsius. Peel and cut beetroots in half and wrap halves in foil. Cook for 40-45 minutes or until beetroot is tender (that is, you can slice the beetroot with a knife easily). Remove from oven and leave to cool for 5-10 minutes, then slice beetroot into thin slices or wedges. 

2. Place lettuce, lentils, herbs and beetroot in a large serving bowl and toss. Drizzle fresh lemon juice on top and serve. 

Serves / 4 

Total Preparation time / 12 minutes 

Total Cooking time / 55 minutes maximum 

x E

LENTIL, TOMATO & PARSLEY SALAD

One of the simplest salads I have ever made but also one of the freshest. My mother has made this lentil salad for years, it is like her ‘ole faithful’ side dish. Fresh tomatoes and parsley are a must and around 20 minutes of chopping is required, however it is worth the arm work. I consider myself one of the most impatient women on this earth and I was able to blast some music and get through the relentless chopping. Perfect as a summer or spring salad, I served it in winter alongside warm Lamb Kebabs (recipe tomorrow!).

INGREDIENTS

• 1 x 400g tin of brown lentils, rinsed & drained
• juice of 1/2 a lime
• 1 cup of fresh parsley, finely or roughly chopped & washed
• 5 small (375g) tomatoes, finely chopped
• 2 garlic cloves, finely chopped

PREPARATION

1. Combine the lentils, parsley, tomatoes and garlic cloves in a large serving bowl, tossing well. Drizzle lime juice on top and toss well to combine. Serve cold. 

Serves / 6 as a side

Total Preparation time / 20 - 25 minutes 

Total Cooking time / 0 minutes 

x E