SWEET POTATO & YELLOW SPLIT PEA MASH

Whilst this is a side dish, it does take a while to prepare due to the 1 hour that you have let the split peas sit in water. However, if you are preparing sometime else in the meantime, or happen to have a quick second to dump the peas in some water, its really not so bad. I will tell you an embarrassing secret, I actually started out cooking this dish with the intention for it to turn out as Dhal (a thick, often vegetarian Indian stew). However, after 20 minutes of boiling the lentils and sweet potato, I realized that I had not added enough water / stock to create that specific dhal consistency. Instead of trying to add more liquid and risking burning my lovely saucepan, I decided to roll with the punches and turn the dish into a Sweet potato & pea mash (so daring!). It is quite a bit of work for a side dish but trust me when I say that it is an excellent source of protein (it has a protein content comparable to meat) and is virtually fat free. And delicious. Madras curry powder is sold at many big supermarkets or Indian specialty stores and is a spiced mixture of turmeric, coriander, cumin, cloves, chilli, allspice, black pepper, fenugreek and curry leaves. The spices used will differ from brand to brand. Try to track down a medium or mild tasting one, as the hot brands are not for the faint-hearted.

INGREDIENTS

• 250g yellow split peas
• 300g sweet potato, peeled and cut into small cubes
• 1 litre vegetable stock
• 2 teaspoons Madras curry powder 
• 1 teaspoon ground sage
• 1/2 red onion, finely chopped
• 1 teaspoon coconut oil 

COOKING 

1. Rinse peas, then place in a medium bowl. Pour enough water over the peas to cover them. Let sit for one hour, then drain well. 

2. Heat 1 teaspoon coconut oil in a small frying pan over medium heat. Add chopped red onion and cook, stirring frequently for 3 minutes or until onion is soft. Remove from heat and keep warm. 

3. Bring vegetable stock and 1 cup (250ml) of water to the boil. Add peas, sweet potato and madras curry powder and boil, covered, for 20-22 minutes or until all stock / water is absorbed and peas are tender. Remove from heat and place mash in a large bowl. Mash well with a large spoon or potato masher until all sweet potato is smooth. Add red onion and sage and stir well to combine. 

Serve warm as a side. 

Serves / 4

Total Preparation time / 10 minutes (plus 1 hour for the peas to sit)

Total Cooking time / 32-34 minutes 

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SHEPHERD'S PIE

Today was a blissful day. The sun was shining, the flowers were blooming and I was cooking up a storm. I have been wanting to make a Shepherd’s Pie for a few weeks now, but have not had enough time to form a recipe and bake. This recipe is actually quite simple to my Bolognese recipe, minus /plus a few different ingredients and the pasta of course. The sliced potatoes on top are different from the traditional mashed potatoes, however I wanted to avoid using any milk, cheese or butter / margarine. Shepherd’s pie to me is the ultimate comfort food and perfect for a frosty night like tonight.

INGREDIENTS

• 500g extra lean beef mince
• 3 large sebago potatoes, peeled & sliced
• 1 medium brown onion, finely chopped
• 2 garlic cloves, finely diced or minced
• 1 x 800g tin diced tomatoes
• 1 medium carrot, peeled & finely chopped
• 1 cup peas, fresh or thawed if frozen
• 500ml (2 cups) beef stock
• 2 tablespoons fresh or dried rosemary, plus extra to sprinkle over potatoes
• sea salt & black pepper
• coconut oil (liquid form)

COOKING 

1. Preheat a fan-forced oven to 180 degrees celsius. 

2. Heat a large, deep frying pan over medium heat, adding 1 teaspoon coconut oil (liquid form) and swirling to coat pan. Add onion and garlic and cook, stirring, for 2 minutes or until onion is soft. Add beef mince and cook, breaking apart lumps with a metal spoon, until all mince is browned. Add carrots, tomatoes, rosemary and beef stock and stir well. Bring to the boil, then simmer, covered, for 20 minutes, stirring occasionally. Remove the lid, add the peas and simmer, covered for another 10 minutes. Remove from heat. 

3. Meanwhile, place potato slices in a large plate and cover with glad wrap. Place in the microwave on high for 8 minutes. Remove from the microwave.

4. Lightly grease a deep ovenproof pan with coconut oil. Pour the beef and vegetable mixture into the pan and top with the sliced potatoes. Sprinkle more rosemary on top of the potatoes if you desire. Cook for 40 minutes in the oven or until potatoes become golden brown. Remove from heat and serve warm. 

Serves / 4 - 6

Total Preparation time / 17 minutes 

Total Cooking time / 1 hour 25 minutes 

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CHICKEN & PEA CURRY

A warm curry for a chilly winter’s night. I have recently been trying to make more of an effort to cook with legumes, such as beans, peas and lentils, as they are incredibly good for us (they are super rich in protein, calcium, prevent food cravings and protect the body against some of the nastier diseases). Yesterday’s dinner consisted of 1 cup of yellow split peas (as they were very cheap at the supermarket and I was interested to know what they tasted like). If you have ever eaten Indian Dhal, a lentil rich vegetable dish, this is what yellow split peas taste like – delicious and bursting with flavour when combined with exotic spices. Whilst this curry takes a while to cook (45 minutes), it is definitely worth it. Perhaps better to make on a rainy weekend, rather than a busy weeknight.

INGREDIENTS


Homemade curry paste

• 2 tablespoons ground coriander
• 1 tablespoon ground cumin
• 1 teaspoon ground fennel
• 1 teaspoon ground madras curry
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon chilli powder
• 1 teaspoon minced garlic 
• 1/2 teaspoon sesame oil
• 2 tablespoons tomato paste 
• 2 teaspoons water 

Chicken Curry

• 500g chicken breast fillets, cut into even sized pieces
• 1 cup yellow split peas 
• 400ml light coconut milk
• 1 1/2 cups doongara rice 
• a pinch of ground turmeric
• 1 teaspoon sesame oil 

COOKING 

1. Make curry paste by combining all ingredients in a mortal & pestle or small bowl and mixing well to combine. Set aside for later. 

2. Cook yellow split peas by placing in a medium saucepan with 3 cups of water and bring to the boil. Reduce the heat to a simmer and cook, stirring occasionally, for around 15-20 minutes or until peas are tender (you will need to taste test a few peas to judge this!). Remove from heat and keep warm. 

3. Meanwhile, cook doongara rice by bringing rice and 3 cups of water to the boil in a medium saucepan. Add a pinch of turmeric to colour the rice yellow. Reduce heat and simmer for 10-12 minutes or until rice is tender and all water is absorbed. Remove from heat. 

4. Cook chicken pieces in a large saucepan with sesame oil over medium-low heat. When chicken is white in colour and cooked through, add curry paste and stir well to coat all the chicken. Add the cooked split peas and coconut milk to the pan and bring to a boil. Reduce heat and simmer for 15 minutes or until the liquid has thickened somewhat. Serve warm on a bed of cooked yellow rice. 

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / 45 minutes 

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