Tag Archives: Quick dishes

Categories Dine, Recipes

Vegan White Bean Stew

Vegan White Bean Stew

Author Shani - Lemon Tree Nutrition
Vegan meals can sometimes be intimidating to non-vegans. Where’s my protein? Will it keep me full for long enough? This super flavourful dish answers it all. A nice combo of plant protein, complex carbs, good fats and loads of fibre to keep you fuller for longer. Serve it over your favourite rice, mashed potatoes or toast.
Prep Time 10 minutes
Cook Time 20 minutes

Equipment

  • Medium-sized pot or a large skillet
  • Sharp knife
  • Serving bowls

Ingredients
  

  • Olive oil for sautéing
  • 1 large onion thinly sliced
  • 6 garlic cloves minced
  • 3-4 carrots thinly sliced
  • 5 tablespoons tomato paste
  • 1 tablespoon sweet paprika
  • ½ cup water
  • 2 cans of white kidney beans drained
  • 1 can of coconut cream
  • Salt & freshly ground pepper to taste
  • Optional - chopped parsley for garnish

Instructions
 

  • In a pot or a large skillet, heat some olive oil and start sautéing the onion on high heat. The goal is to have the onion become golden brown. About 10 minutes.
  • Add garlic and carrots. Cook until softens, about 2-3 minutes.
  • Add the tomato paste and paprika and mix well.
  • Add the water if the mixture becomes too dry.
  • Pour in the drained beans and mix. Allow cooking for 2 minutes.
  • Turn the heat to medium and add the coconut cream and stir carefully.
  • Add salt and pepper to taste and adjust to the desired flavours.
  • Serving option: Place some cooked Basmati rice in a bowl and top with a few tablespoons of the bean stew. Garnish with parsley and serve hot.

Notes

For a spicy version, replace some of the sweet paprika with hot paprika.
Leftovers are delicious the next day too.
Categories Recipes, Snack

Vegan, gluten-free savoury crackers

Vegan, gluten-free savoury crackers

Author Shani - Lemon Tree Nutrition
I’m fascinated by chia seeds. These tiny little dot-size gems can absorb up to 10 times their weight in liquid! Once they become gelatinous, they can act as a thickener and an egg replacement in baking. In this simple & easy crackers recipe, chia seeds star alongside 2 more seeds which are all good sources of minerals such as calcium and zinc. They also provide protein and fibre as well as a good plant-based source of omega-3.
If you prefer non-savoury crackers, please read the notes at the bottom.
Prep Time 15 minutes
Baking 40 minutes

Equipment

  • Medium bowl
  • Fork
  • Parchment paper
  • Large baking sheet

Ingredients
  

  • 1 cup chia seeds
  • 2 cups water
  • ½ cup pumpkin seeds
  • 1 cup sunflower seeds
  • 1 teaspoon salt
  • 1 teaspoon paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon pepper freshly ground

Instructions
 

  • Heat your oven to 350 degrees F or 180 degrees C.
  • Prepare a large baking sheet covered with parchment paper, leaving about 1-inch edges of the parchment paper. Set aside.
  • In a bowl, place the chia seeds and pour in the 2 cups of water. Stir well with a fork and let sit for 10 minutes allowing the mixture to become gelatinous.
  • Add the pumpkin and sunflower seeds as well as the spices. Stir well.
  • Transfer the mixture to the baking sheet and smooth with a spatula ensuring the mixture is spread as evenly as possible, to allow consistent results.
  • Place the baking sheet at the centre of the oven and bake for about 40 minutes. The mixture should look dry and have a bit of golden colour on top. When tapping, it should feel hard to the touch and cracker-like feel.
  • When the cracker sheet is ready, remove it from the oven and transfer it to a cooling rack. Wait about 10 minutes or until you are able to hold the cracker sheet in your hands.
  • Break the crackers with your hands to the desired sizes and allow them to cool completely.
  • Place in an air-tight container and enjoy within up to a week with your favourite dip or spread.

Notes

These crackers can be made neutral-tasting or lightly sweetened instead of savoury.
For neutral, simply omit all spices. For sweetened, omit all spices and add 1 tablespoon of sugar and 1 teaspoon of cinnamon (optional).
Categories Recipes, Snack

No-Bake Granola Bars

No-Bake Granola Bars

Author Shani - Lemon Tree Nutrition
The shelves at the grocery store are packed with granola bars. Why bother making them at home? Because these seriously beat any granola bars I have ever had. They are incredibly delicious, satisfying and simple to make. When feeling like having something sweet and nutritious, these will become your favourite go-to granola bars.
Prep Time 30 minutes
Refrigeration 4 hours

Equipment

  • Food processor
  • Small saucepan
  • Medium bowl
  • Baking pan, 9x9 inches
  • Parchment paper

Ingredients
  

  • 200gr pitted date fruits
  • 1.5 cups large oats
  • 1 cup almonds or hazelnuts
  • ¼ cup honey or maple syrup
  • ½ cup sesame paste
  • ½ teaspoon cinnamon powder optional
  • A pinch sea salt
  • ½ cup semi-sweet chocolate chips

Instructions
 

  • Place dates in the food processor and pulse until small, sticky crumbs are formed. These may come together to a ball as you process. Move into a medium bowl and set aside. No need to clean the food processor yet.
  • Lightly toast the almonds or hazelnuts. Place in the food processor and pulse into medium-size pieces. Add the nuts to the bowl of dates.
  • Lightly toast the oats. Add to the bowl of dates and nuts.
  • Place the honey (or maple), sesame paste and cinnamon powder (if using)  in a small saucepan and warm up. Stir to combine. Do not boil or overheat.
  • Pour the warm mixture onto the dates, nuts and oats. Add a pinch of salt.
  • Mix well with a fork, ensuring the dates pieces are well spread in the mixture.
  • Allow mixture to cool a bit.
  • Add chocolate chips and mix in with a fork.
  • Line your 9x9 pan with parchment paper leaving enough paper edges for easy removal of the bars after cooling. Pour the mixture in, flattening and levelling it in the pan.
  • Cover with Saran wrap and refrigerate for at least 4 hours or overnight.
  • Using the edges of the parchment paper, carefully remove the bar from the pan onto a cutting board. Cut into 8-10 even bars. Keep refrigerated in an air-tight glass container for up to a week.

Notes

Nut-free version - Replace the nuts with sunflower seeds. 
Vegan version - Use maple syrup (instead of honey) and vegan chocolate chips.
Categories Dine, Recipes

The world’s quickest vegetarian meal

The world’s quickest vegetarian meal

Author Shani - Lemon Tree Nutrition
Prep Time 10 minutes
Cook Time 5 minutes

Equipment

  • A medium glass or ceramic mixing bowl
  • A large plate or lid to cover the bowl
  • A medium-sized pot
  • Fork

Ingredients
  

  • 1 cup dry couscous fine or medium
  • 1 teaspoon salt
  • ¼ cup virgin olive oil
  • 2 cups water boiling
  • 1 can organic chickpeas or beans of choice
  • 1 jar high-quality, organic pasta sauce, 650 ml
  • Salt, pepper and garlic powder to taste

Instructions
 

  • Place the dry couscous in a medium bowl. Add the salt and olive oil. Mix well with a fork until all the couscous turns a bit shiny.
  • Add the boiling water, quickly stir with a fork and cover with a large plate, lid or plastic wrap. Bowl must be completely covered. Set aside for 5-10 minutes.
  • In the meantime, pour the pasta sauce into a pot and bring to simmer. Add drained chickpeas or beans and mix. Bring to simmer again. Add salt, pepper and garlic powder if needed, to taste.
  • With a fork, fluff the prepared couscous to separate the grains as much as possible.
  • To serve, place the desired amount of couscous in a small bowl, top with the prepared sauce.

Notes

For a spicier version, replace the pasta sauce with an Indian-style cooking sauce such as Tikka Masala sauce or a prepared sauce for butter chicken (a vegetarian version).
Categories Dine, Recipes

Carrot and Red Lentil Soup

Carrot and Red Lentil Soup

Author Shani - Lemon Tree Nutrition
It’s a chilly evening, and you are craving a super quick, easy-to-make dish that will satisfy your hunger, nourish you and, most importantly, be delicious. I give you one of my favourite soups to make and eat. It’s high in fibre, satisfying, delicious and super-quick to prepare. Plus it’s vegetarian!
Prep Time 5 minutes
Cook Time 20 minutes

Equipment

  • A medium-sized pot
  • A sharp knife
  • Serving bowls

Ingredients
  

  • ¼ cup olive oil
  • ½ large onion chopped
  • 2 cloves of garlic finely chopped
  • 1 stick celery chopped
  • 1 teaspoon fresh ginger grated
  • 2 carrots chopped
  • 1 teaspoon curry powder
  • ½ teaspoon cumin
  • ½ teaspoon turmeric powder
  • 1 tablespoon soy sauce
  • 1 teaspoon salt
  • Fresh ground pepper to taste
  • 1 litre carrot juice or water
  • ½ cup red lentils thoroughly washed and drained of access water
  • Optional your favourite chopped herbs

Instructions
 

  • In a pot, heat olive oil. Add the onion and saute until the onion turns translucent. Add garlic, celery, ginger and carrots. Cook until softens.
  • Add the rest of the ingredients and cook for about 15 minutes until lentils are soft.
  • If the soup is too thick, add some more carrot juice or water.
  • Adjust spices to taste.
  • To serve, place the desired amount in a serving bowl and garnish with your favourite herbs, such as cilantro, basil, parsley, dill or mint.

Notes

For a spicier version, while mixing in the spices add some chilli flakes or a bit of chilli pepper powder.
The quantities here are for about 4 servings. You can double all ingredients to have more as this soup is great the next day too.