carrots

Carrot and Chickpea Falafel

| roeliaschoeman

A lovely vegetarian option!  🙂

 

200g carrots, cooked and mashed (or you can add it raw, finely grated)

75g chickpeas, tinned/cooked

20g fresh Italian Parsley

1/3 tsp chopped garlic

1/4 chopped red onion

10ml olive oil (I used jalapeno infused olive oil)

1/3 tsp Woolies Moroccan Rub (or you can just add a bit of cumin, cayenne pepper and coriander)

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Put all the ingredients in a food processor and blend together.

Form little balls (I just used my hands!)

Put on baking sheet covered with foil and sprayed with non-stick spray

Bake in pre-heated oven at 180C for about 15 minutes

Be careful when handling it, because there’s no binding agent (like eggs) it can break quite quickly.

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Serve with mint and yogurt dip!  (100ml plain fat free yogurt and a handful of chopped mint leaves)  I had it with a serve of toasted rye bread – very yummy if you mush everything together with the yogurt dip!

 

Thai Mango & Chicken Salad Bowl

| roeliaschoeman

This looks sooo pretty (if I do say so myself!) and is quickly to assemble!

20160223_131653.jpg100g cooked angelhair pasta (cooled down)

90g smoked chicken (roughly chopped)

30g carrot and cucumber ribbons (you can make this with your veggie peeler)

10og fresh mango, sliced

A handful of lettuce and fresh herb mix

30g Sweet Chilli Sauce

Salt and Pepper to taste

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And that is it!

Carrot, Sweet Potato and Chickpea Chowder

| roeliaschoeman

80g chopped onions

120g carrots (I used baby carrots)

200g sweet potato, cut into chunks

5ml olive oil

5ml mild curry powder

25o ml veggie stock

Salt and Pepper to taste

70g tinned chickpeas

Curry Carrot Sweet Potato and Chickpea Chowder

Fry onions in olive oil until soft, add curry powder and fry for another minute or two.  Add sweet potato and carrots, top up with veggie stock.  Season to taste.  Simmer until soft – top up with more stock if needed, depending how thick you like the chowder to be, liquidise.  Pour back into pot and simmer for another 5 minutes.  Serve with fresh parsley or coriander.

Serves 1

2 Veg, 1 Fat, 1 Prot

Carrot and Cannelini Bean Soup

| roeliaschoeman

Serves 1

3 Veg, 1 Prot, 1 Fat

 

 

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100g chopped onions

200g carrots

5ml olive oil

100g cooked cannelini (white) beans

200ml chicken stock

1/4 tsp ground cumin

1/4 tsp ground coriander

1/4 tsp (or more!  :P) chopped garlic

Red pepper flakes (I like it quite spicy, so I added quite a bit)

Salt and Pepper to taste

Fresh coriander to serve

 

Fry onion and spices in olive oil.  Add the rest of the ingredients and simmer until carrots are soft.  Add more chicken stock if needed.  Liquidise and serve with fresh coriander.

Vegetarians:  Use veggie stock instead!

Roasted Carrot and Chickpea Soup with Moroccan Spiced Toast

| roeliaschoeman

Roasted Carrot and Chickpea Soup with Moroccan Spiced Toast
(adapted from Fresh Living Magazine May 2015)

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Serves 1
Preheat oven to 180C

Toss 75g red onion, 225g baby carrots (3 Veg), ½ tsp crushed garlic, ½ tsp crushed ginger, ½ tsp ground cumin and 5ml olive oil (1 Fat) together in a Ziplock plastic bag – shake to coat properly.
Transfer to baking sheet, season well with coarse salt and freshly ground black pepper and roast for 25 minutes or until soft.
Once done, add to 300ml veggie stock and 75g chickpeas (1 Prot) and simmer for a few minutes for flavours to mix. Blitz with handblender and serve with fresh coriander.
The original recipe calls for dukkha, but I didn’t have a home and I didn’t want the extra fat portion (nuts added to dukkha) so I took 1.5 slices Albany Ultima bread (1 CC), cut it into strips and sprinkled it with Woolies Moroccan rub. Toasted in the oven until crisp and browned. Dunk it in the soup – really yummy!

Fish Chowder

| roeliaschoeman

This works great with haddock and other white fish as well 🙂

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50g onion, chopped

5ml olive oil

100g carrots, chopped

280g hake (raw)

200g potatoes

1/4 teaspoon fish spice

Lemon pepper

Salt

Fresh dill

 

Fry onions in olive oil until soft, add spices and fry for a minute or tw0.  Add the rest of the ingredients, plus 350ml water.  Simmer until all ingredients are soft (check potatoes and carrots).  Top up with water if needed.  Liquidise (if preferred) and serve with fresh dill.

 

Serves 1 – VERY large portion, can be split between 2.

2 Protein, 2 CC, 1.5 Veg, 1 Fat

Lentil, Carrot and Potato Patties

| roeliaschoeman

160g cooked potato

50g grated carrots

100g cooked lentils

a squirt of sweet chili sauce

salt and pepper

Cajun or Moroccan spice

 

Mix it all together and bake in muffin pan at 180C for about 30 min, leave to cool before carefully removing from muffin pan. 

 

Mix 125g plain yogurt with 5ml dried mint (you can use finely chopped fresh mint as well) – serve with lentil patties

 

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