¼ tsp ground coriander
¼ tsp ground cumin
¼-inch/0.5 cm piece fresh ginger, peeled and chopped
1 clove garlic, minced
¼ zucchini, coarsely grated
1 tsp. coconut oil
Salt and pepper
120 g garbanzo beans
2 Tbsp. breadcrumbs
1 whole wheat pita
1/8 cucumber, roughly diced
1 sprig fresh mint, leaves removed and thinly sliced
1 Tbsp. soy yogurt (or other vegan yogurt)
Splash olive oil
¼ small onion, diced
1 clove garlic, diced
40 g cashews
2 Tbsp. light coconut milk
½ Tbsp. smooth peanut butter
Heat oil in medium skillet over medium heat. Add ginger and garlic; fry 2-3 minutes, or until golden. Place in food processor, add cumin and coriander.
Place grated zucchini into a colander in the sink and sprinkle with salt. Squeeze the mixture together to get rid of excess moisture, then add to the processor.
Add garbanzo beans, breadcrumbs and a pinch of salt and pepper to the processor, pulse until combined, but not totally smooth.
Transfer to a clean work surface and with wet hands, divide and shape the mixture into 2-3 fat fingers. Place onto a plate and put in the fridge to chill for 20 minutes.
Meanwhile, make the minty-yogurt dip—place cucumber, yogurt, mint, and a squeeze of lemon juice in a bowl, mix well.
To make the nutty sauce—heat olive oil in a medium skillet over medium heat, add onion and garlic. Fry for 2-3 minutes. Add cashew and toast for 2-3 minutes. Transfer skillet contents to a food processor, add coconut milk and peanut butter and pulse until smooth.
Heat a splash of olive oil in a medium skillet over medium heat. Once hot, add kofte fingers from the fridge and cook for around 2 minutes, turning regularly. Serve with whole wheat pita and top with the two sauces.
Total Fat: 11.1 g
Saturated Fat: 2.8 g
Carbohydrates: 34.7 g
Protein: 8 g
1 Tbsp. onion, diced
1 Tbsp. grated carrots
1 Tbsp. bread crumbs
50 g kidney beans, rinsed and drained
50 g cannellini beans, rinsed and drained
½ Tbsp. parsley, finely chopped
Pinch of chili powder
Salt and Pepper to taste
1 tsp. flour
3 Tbsp. Extra Virgin coconut Oil for frying
Whole wheat hamburger bun
Put half the breadcrumbs in a mixing bowl.
Heat 1 Tbsp. coconut oil in a medium saucepan and add onion. Cook for 3 minutes, or until softened and then add the grated carrot and cook for an additional 2-3 minutes. Add onions and carrots the breadcrumbs.
In a separate bowl, roughly mash the kidney and cannellini beans with a fork and then stir into the carrot mixture. Add a pinch of chili powder, salt and pepper.
In a shallow bowl, combine the remaining breadcrumbs with flour, parsley, salt, and pepper.
Shape your bean-carrot blend into 1 or 2 burger patties. Thoroughly coat the patty in the flour mixture.
Heat 2 Tbsp. coconut oil in a frying pan over medium heat. Carefully add your burger patty and fry each side until golden brown (about 5 minutes).
Place in whole wheat bun, top with desired condiments, and enjoy.
Total Fat: 1.6g
Saturated Fat: 0.2g
4 Tbsp. couscous
2 Tbsp. pine nuts
1 Tbsp. Extra Virgin coconut Oil
1 clove garlic, thinly sliced
5 Tbsp. garbanzo beans, drained and rinsed
2 Tbsp. golden raisins (or dark)
½ bunch Swiss Chard, stems trimmed
Salt and Pepper, to taste
100 ml water, boiling
Place the couscous in a large bowl and add 100 ml boil water. Stir, cover tightly and let stand for 10 minutes.
While the couscous cooks, toast the pine nuts in a large skillet over low heat. Toast for 3-4 minutes, shaking the pan frequently. Set toasted pine nuts aside.
Heat oil in the skillet over medium heat. Add the garlic and cook until fragrant, about 1 minute.
Add the garbanzo beans, raisins, chard, salt and pepper. Cook for about 5 minutes, stirring occasionally, until chard is tender. Remove from heat.
Fluff couscous with a fork and place in a bowl or plate. Top with prepared chard, sprinkle with pine nuts, and enjoy.
Total Fat: 6 g
Saturated Fat: 0.25 g
Carbohydrates: 17.8 g
Protein: 4.3 g
¾ tsp. extra-virgin coconut oil
¼ onion, minced
½ clove garlic, minced
¼ tsp. fresh ginger root, finely chopped
1 whole clove
1/8 tsp. cinnamon
1/8 tsp. ground cumin
1/8 tsp ground coriander.
Pinch of salt
1/8 tsp. cayenne pepper
1/8 tsp. ground turmeric
100 g garbanzo beans, drained and rinsed
2 Tbsp. chopped fresh cilantro
60 g jasmine rice
130 ml water
First prepare the rice by placing both the rice and water in a medium saucepan or small pot. Turn the heat to high until it begins to boil, and then reduce to low, cover and let simmer for 15 minutes.
Heat oil in a large frying pan over medium heat for 1 minute. Sauté onions until tender, about 3-4 minutes.
Stir in garlic, ginger, clove, cinnamon, cumin, coriander, salt, cayenne, and turmeric. Cook for 1 minute over medium heat, stirring constantly.
Add in garbanzo beans and a little bit of water (about ½ Tbsp.).
Continue to cook for, stirring occasionally, for about 15-20 minutes, or until all the ingredients are well-blended and cooked through. Remove from heat.
Place cooked rice in a bowl, top with garbanzo curry, and garnish with cilantro.
Total Fat: 4.5g
Saturated Fat: 0.7g
50 g brown rice
120 ml water
75 g dried black-eye peas
250 ml water, or as needed to cover peas
1 tsp. soy margarine
½ turnip, peeled and chopped
¼ bunch collard greens, chopped
Salt and pepper
1 garlic clove, minced
1 tomato, chopped
1 tsp. balsamic vinaigrette salad dressing
1 tsp coconut oil
Place black-eyed peas into a medium container and cover with several inches/cm of cool water; let stand 8 hours to overnight. Drain and rinse.
Prepare the rice by placing both the rice and 120 ml water in a medium saucepan or small pot. Turn the heat to high until it begins to boil, and then reduce to low, cover and let simmer for 15 minutes.
In a small pot, cover black-eyed peas with fresh water. Bring to a boil over high heat, then reduce the heat to medium-low; cover and simmer until peas are tender, 40 to 60 minutes. Drain.
Heat soy margarine in a skillet over medium
Publisher: BookRix GmbH & Co. KG
Publication Date: 02-08-2018
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