Southern View: March 23, 2023

Thursday March 23 2023 9
Mix it up with tasty vegetarian dinners
Nutritional therapist
Amelia Freer’s new
book The Organised
Cook not only has
recipes but also plenty
of advice and practical
tips to turn people
from frazzled and
frustrated into calm
and organised in the
kitchen
One-pot green dahl
This is a one-pot wonder that
we often make for Sunday night
dinner at our house. Nourishing
and wholesome, it really sets
us up for the week ahead. I’ve
added extra greens here with
some Swiss chard, but you could
easily swap this for spinach,
beet leaves or even a couple of
handfuls of peas, if that’s what
you have to hand. Gluten free,
dairy free, vegan/vegetarian.
Serves 4
Ingredients
1 shallot or ½ medium white
onion, sliced
1 Tbsp coconut oil or mild olive
oil
1 large piece of fresh root ginger
(about 3cm), peeled and grated
2 cloves garlic, grated
1 green chilli, deseeded and
chopped
1 tsp mustard seeds
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground turmeric
300g dried black/brown lentils
1 × 400ml tin of coconut milk
200g Swiss chard, washed and
roughly chopped
Natural or dairy-free yoghurt,
to serve (optional)
Fresh coriander, chopped
Directions
In a shallow saucepan, fry the
shallot or onion in the coconut
or olive oil over a medium heat
for 5 minutes, until it starts to
soften and caramelise, stirring
occasionally.
Add the ginger, garlic and
chilli and all of the spices, and
fry for another 5 minutes, stirring
often.
Mix in the lentils, coconut
milk and 650ml water.
Bring to the boil, reduce the
heat and simmer for about 40–50
minutes, stirring occasionally,
until the lentils are soft and the
water absorbed. Add the Swiss
chard and cook for 5 minutes,
until wilted.
Season to taste with salt
and pepper. Serve warm with
a little yoghurt (or dairy-free
alternative) swirled through,
if you fancy, and coriander
sprinkled on top.
Best black bean burger
This is definitely the best bean
burger I have made and I’ve
made a lot. The recipe was
inspired by a wonderful bean
burger on Sally’s Baking
Addiction blog, but I’ve reduced
the number of ingredients.
Vegetarian, gluten free.
Makes 4
Ingredients
2 × 400g tins of black beans,
drained and rinsed
1 Tbsp olive oil, plus extra for
drizzling
½ red pepper, deseeded and
roughly chopped
1 shallot or small onion,
roughly chopped
220g mushrooms, roughly
chopped
2 cloves garlic, crushed
1½ tsp ground cumin
½ tsp sweet smoked paprika
½ tsp dried mixed herbs
65g breadcrumbs (use glutenfree,
if necessary)
80g feta, crumbled
1 large free-range egg
1 Tbsp Worcestershire sauce
Directions
Preheat the oven to 150degC
fan/170degC.
Spread the drained beans on
a baking tray and bake for 15
minutes until slightly dried out.
(This is important.) Add the oil
to a medium-large saucepan
over a medium-high heat. Add
the pepper, shallot or onion,
mushrooms, garlic, cumin,
paprika and mixed herbs and
saute for around 8 minutes until
soft. Remove from the heat and
set aside to cool a little.
Place the sauteed vegetables
and all the remaining
ingredients, including a good
pinch of salt and grind of pepper,
in a large food processor and
pulse until combined, leaving
some larger chunks.
Using wet hands (as it helps
prevent the mixture sticking),
shape the mixture into 6 patties
(each roughly 8–10cm). Line
a baking tray with parchment
paper and place the patties on
top. Put the tray in the fridge
for a couple of hours, to help the
patties stick together.
Preheat the grill to a medium
heat or the oven to 190degC fan
210degC.
If grilling, drizzle a little
olive oil over the patties and
place them under the grill for 8
minutes. Turn them over, then
grill for 4 minutes on the other
side, checking every few minutes
as every grill is different. They
should look a little golden.
If baking, drizzle a little olive
oil over the patties, then bake in
the oven for 10 minutes.
Flip them over and bake for a
further 10 minutes.
–ODT
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These issues can be treated with vestibular
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Our team of experienced physiotherapists
have all completed internationally recognised
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Contact our
Dizziness Clinic:
Nicole Vercoe,
Clinical Lead, Physiotherapy
Nicole.vercoe@lfbit.co.nz
or on 03 335 0541
Dizziness
Clinic