The vibrant yellow salsa with a sweet kick from pineapple is a fetching contrast to the fibre-packed lentil burgers. More common green lentils can be substituted for the black ones, but they tend to produce moister burgers so you may need to add some additional wheatgerm to offset this. Uncooked burgers can be made up to three days in advance and cooked as needed.
1 cup (250 ml) black beluga lentils, rinsed
1 1/2 cups (325 ml) finely diced pineapple
1 yellow capsicum, finely diced
1/2 cup (125 ml) finely diced Spanish onion
1/3 cup (80 ml) fresh chopped coriander
1 jalapeño pepper, seeded and minced
2 Tbsp (40 ml) dried unsweetened coconut
Zest of 1 lime
Juice of 1/2 lime
1/2 cup (125 ml) wheatgerm
1/2 cup (125 ml) grated parmesan cheese
1/3 cup (80 ml) flat-leaf parsley
1 large free-range egg
2 garlic cloves, crushed
1 1/2 Tbsp (30 ml) balsamic vinegar
3 tsp (15 ml) Dijon mustard
1/2 tsp (2 ml) cumin powder
Juice of 1/2 lemon
1/4 tsp (1 ml) freshly ground black pepper
1/3 cup (80 ml) chopped walnuts
2/3 cup (160 ml) pitted kalamata olives, finely chopped
3 tsp (15 ml) grapeseed oil, for frying
Place lentils and 2 1/2 cups (625 ml) water in medium saucepan, bring to a boil and simmer until lentils are tender, about 20 minutes. Drain and let cool slightly.
Meanwhile, make salsa by combining pineapple, yellow capsicum, onion, coriander, jalapeño, coconut, lime zest and lime juice in large bowl.
Add 1 1/2 cups (350 ml) of cooked lentils to food processor along with wheatgerm, parmesan, parsley, egg, garlic, balsamic vinegar, mustard, cumin, lemon juice and black pepper. Blend until mixture is only slightly grainy. Add remaining lentils, walnuts and olives and pulse until they are incorporated into mixture. Form into 8 equal-sized patties, about 1 in (2.5 cm) thick.
Cook patties, in batches if necessary, in frying pan over medium heat with oil for 3 minutes per side. Or prepare burgers in a 350 F (180 C) oven for 10 minutes, flipping halfway through baking time. Overcooking will result in dry burgers, so cook them just until browned on the outside but still slightly moist.
Serve lentil burgers topped with salsa.
Each serving contains: 1972 kilojoules; 26 g protein; 18 g total fat (6 g sat. fat, 0 g trans fat); 58 g total carbohydrates (9 g sugars, 15 g fibre); 447 mg sodium
source: "Colour Your Plate", alive Australia #18, Summer 2013
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.