A hearty vegetable soup, above, teamed with the taste sensation of beef and vegetable curry, below, is perfect for a winter dinner by the fireside.WHEN the wind is blowing and it’s chilly outside, soups and casseroles are just what’s needed to warm the cockles of your heart.
Enjoying “hearty” meals, that are tasty, warming, and won’t pile on the kilos is easy with these two recipes from Go Grains Health and Nutrition.
Hearty vegetable, barley and pasta soup with soy and linseed toasts
Ingredients:
Cooking oil spray
1 medium onion, cut in thin wedges
1 clove garlic, crushed
1 stick celery, chopped
1 medium carrot, chopped
400g canned tomatoes and herbs
1/4 cup tomato paste
300g can red kidney beans, drained
4 cups (1 litre) vegetable or chicken stock
2 tablespoons Worcestershire sauce
1/3 cup small pasta spirals
1/3 cup pearl barley
2 tablespoons chopped fresh basil
Few drops Tabasco sauce (optional)
4 slices soy and linseed bread
Method:
Spray a large saucepan lightly with oil, add onion and garlic and stir over medium heat about 2 minutes or until onion is soft but not browned. Add celery, carrot, tomatoes, tomato paste, beans, stock, Worcestershire sauce, pasta, barley, basil and Tabasco. Bring to the boil, reduce heat, cover and simmer for 30-35 minutes until barley is soft. Serve with soy toast.
Soy Toasts
Lightly spray both sides of bread with oil, cut into triangles or strips and bake in hot oven (220°C) for 5-6 minutes or grill until lightly browned.
Preparation time: 20 minutes
Cooking time: 40 minutes
Serves: 4
Beef and vegetable curry with orange couscous and pappadams
Ingredients:
Cooking oil spray
500g rump steak, cut int thin strips
1 large brown onion, sliced
1 clove garlic, crushed
1/2 cup (125ml) tikka curry paste (we used Sharwoods brand, medium strength)
2 cups (500ml) beef stock or water
3 cups combined chopped vegetables – carrots, cauliflower, baby eggplant, celery
300g canned chickpeas, drained
1/2 cup broccoli florets
1/2 cup chopped beans
1/2 cup low-fat natural yoghurt
8 pappadams
Method:
Spray a large non-stick frypan with oil and cook beef over moderately high heat until lightly browned. Remove beef. Reduce heat, spray pan with oil and cook onion over moderate heat for 2 minutes or until soft. Add garlic, curry paste and cook a further minute, stirring continuously. Add stock, 3 cups vegetables and chickpeas, cover and bring to the boil. Reduce heat and simmer for 10 minutes. Add broccoli and beans and simmer, uncovered, for another 5 minutes or until vegetables are cooked. Add beef and yoghurt and simmer, without boiling, until heated through. Serve with orange couscous and pappadams.
Orange couscous
Ingredients:
2-1/4 (565mls) cups orange juice
2/3 cup fresh or frozen peas
2 cups couscous
1 tablespoon chopped fresh mint
Method:
Bring juice and peas to the boil in a medium saucepan. Lower heat and simmer 1 minute. Remove pan from the heat, stir in couscous, cover and stand for 5-10 minutes or until all the liquid is absorbed. Stir in mint.
Preparation time: 20 minutes
Cooking time: 40 minutes
Serves: 4.
For more healthy and hearty winter recipes visit the Go Grains Health and Nutrition website: www.gograins.com.au.
