BROWN LENTIL SOUP

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Ingredients (serves 4)

  • 2 cloves fresh garlic, minced
  • 1 large brown onion, roughly chopped
  • 1 tbs tomato paste
  • 1.25L water
  • 2 large carrots, chopped
  • ½ bunch fresh kale, de-stemmed and chopped (alternatively use baby spinach or another green)
  • 2 400g tinned brown lentils, rinsed
  • ½ tsp dried oregano
  • ½ tsp dried rosemary
  • 2 bay leaves
  • balsamic vinegar and lemon juice, to taste

Instructions

  • Chop onion and mince garlic, add to a large non-stick pot on a medium heat and cook until soft
  • Add carrot, lentils, and tomato paste, cook for a few more minutes
  • Add water, oregano, rosemary, and bay leaves, and bring to the boil
  • Once boiling, reduce the heat to a simmer and add in the chopped kale leaves, cook for approximately 20 minutes or until carrots are softened
  • When serving drizzle with lemon juice and balsamic vinegar

SPICY BLACK BEAN PASTA

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Ingredients (serves 6)

Sauce

  • 1 large brown onion, chopped
  • 4 cloves garlic, chopped
  • 1 tbs lime juice
  • 4 chipotle adobo chillies
  • 2 400g tinned mini roma tomatoes
  • 2 tsp dried oregano
  • 2 tsp dried coriander
  • 2 bay leaves
  • 2 400g tins black beans
  • 500mL low-sodium vegan chicken stock

Pasta

  • 1 500g packet high-fibre spaghetti

Topping

  • 1 cup fresh coriander, chopped for topping
  • 1 ripe avocado, sliced for topping

Instructions

  • Roughly chop onion and garlic, place into a blender or food processor with the canned tomatoes, adobo chillies, lime juice, dried oregano, and dried coriander, blend until combined
  • Heat a non-stick fry pan over a medium heat, add the sauce mixture, bay leaves, black beans, and stock, bring to the boil and simmer for approximately 30 minutes
  • While the sauce is simmering, boil a pot of water and cook high-fibre spaghetti
  • Once both the spaghetti and sauce are cooked, combine them in the pan and serve into individual bowls
  • Top each bowl with sliced avocado and a sprinkle of fresh coriander leaves

COCONUT AND MANGO OVERNIGHT OATS

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Ingredients (serves 1)

  • ½ cup rolled oats
  • ¾ cup unsweetened soy milk
  • 1 tbs chia seeds
  • ½ tbs pure maple syrup
  • ½ cup frozen mango pieces
  • 1 tbs coconut flakes

Instructions

  • The night prior to consuming – combine rolled oats, soy milk, chia seeds, and maple syrup, and coconut flakes in a bowl and whisk together thoroughly with a fork
  • Pour the mixture into a sealed container and refrigerate overnight (or at least 5 hours)
  • Scoop your serving into a bowl top with mango, extra coconut flakes, and whatever other fruit, nuts, or seeds you like!

EGGPLANT AND LENTIL MOUSSAKA

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Ingredients (serves 4)

Lentil Sauce

  • 1 medium brown onion, diced
  • 2 garlic cloves, minced
  • 1 tbs tomato paste
  • 1 400g tinned crushed tomatoes
  • 1 400g tinned mini roma tomatoes
  • 1 400g tinned brown lentils, rinsed
  • ½ cup chopped fresh parsley, extra to garnish
  • 2 bay leaves
  • 2 tsp dried oregano
  • 1 tsp cinnamon
  • ½ tsp cloves
  • ¼ tsp ground nutmeg

Layers

  • 2 large eggplants, thinly sliced
  • 4 large white potatoes, thinly sliced

Béchamel Sauce / Topping

  • 2 tbs extra virgin olive oil
  • 3 tbs plain flour
  • 1 cup unsweetened almond milk
  • dash of ground nutmeg
  • ½ cup of breadcrumbs

Instructions

  • Preheat oven to 180 degrees C
  • Slice potatoes and eggplant with a knife, place them evenly onto a lined baking tray and bake them in the oven for approximately 25 minutes, until they are soft
  • While the potatoes and eggplant are cooking prepare the sauce by dicing the brown onion and garlic, place them into a pan and allowing them to cook until golden in colour
  • Add in the rinsed lentils, canned tomatoes, tomato paste, all of the herbs and spices, bring to boil and allow to them simmer for 30 minutes on a medium heat
  • Remove the potatoes and eggplant from the oven, layer them in a dish like so: potato layer, eggplant layer, lentil sauce layer, and repeat until all are used up
  • Create a béchamel sauce by placing extra virgin olive oil into a small pan, stir in flour, and add milk, stirring until the mixture thickens, and add a dash of nutmeg
  • Top the Moussaka with the béchamel sauce, bread crumbs, and any extra chopped parsley
  • Bake in the oven for 45 minutes, or until potatoes and eggplant are tender
  • Serve immediately and enjoy!