Spring is upon us, which will bring new fresh ingredients and flavours. However, we do have to be patient, with the wet weather and challenging times we have faced. It calls for us to be more thrifty and saving on food is a great way to do just that!
I have been balancing our weekly food budget by digging into my pantry and experimenting with pulses and grains. The results combined with seasonal, nutritious vegetables have been warmly appreciated. By default we find we are eating a more balanced plant-based diet.
I have picked some of our favourite dishes, which I am sure you will enjoy as much as we have.
Panelle - sicilian chickpea fritters
These fritters are made from chickpea flour and water and fried until crisp. They are probably one of the most iconic Sicilian street food options. They are traditionally served in a sesame bun, but we love them as a snack with dips and a great option to put into your lunch boxes.
230g chickpea flour
3 cups water, room temperature
2 Tbsp fresh parsley, finely chopped
1 litre vegetable oil
1 lemon
Sea salt flakes
Freshly cracked black pepper
Method
Pour the water into a large bowl.
Gradually add the flour, stirring constantly to remove all lumps.
Pour the mixture into a saucepan, and cook over medium heat until thick like polenta or porridge.
Remove from the heat and add salt and pepper to taste. Add the parsley and stir to combine.
Have a clean chopping board or something similar ready.
Pour the mixture immediately on to the board and spread evenly. Cover with baking paper and gently roll to a thickness of 4mm.
Cool the dough for at least 2 hours to firm up.
Cut the dough into rectangles sized 5cm x 3cm.
Pour the oil into a deep-sided, heavy-based pan. Heat to 170degC.
Cook two to four panelle at a time - it is important not to overcrowd the pan. Fry until golden for 3 minutes then turn and cook for a further 3 minutes or until golden and puffy. Remove with a slotted spoon and drain on kitchen paper.
Continue until all the panelle are all cooked.
Squeeze over a little lemon juice and sprinkle sea salt and pepper.
Enjoy them as a tasty snack.
Quinoa crepes
I came across this fantastic technique where you soak a grain such as quinoa, groats or flaxseeds, add more goodness like greens and herbs, blend and let ferment overnight. The soaking and fermenting parts are vital as I tried cutting the time down and found bloating was an issue. They are so good and nourishing and to top it off they are so cheap and easy to make. You can serve them as an accompaniment or you could serve them as I have done by putting bowls of salad, sprouts, hummus, et cetera on the table and assembling your own.
They have become our new favourite and leftovers are a great addition to our lunch boxes.
MAKES 10 CREPES
1½ cup quinoa
1½ cups filtered water
1 cup tightly packed greens such as spinach, silverbeet or kale
2 tsp coconut oil or olive oil
2 spring onions, roughly chopped
½ tsp salt
½ chilli
Coconut oil for cooking
Suggested toppings:
Grated carrot and beets
Tofu or tempeh
Cashew or chickpea hummus
Salad leaves
Sprouts, seeds and nuts
Method
Begin by generously covering the quinoa in cold water. Let sit for 12 hours at room temperature.
Drain the quinoa and rinse.
Place the quinoa, filtered water, greens, coconut oil, spring onions, salt and chilli in a blender.
Blend until smooth.
Pour the batter into a non reactive bowl and let sit at room temperature for at least 6- 12 hours. You will notice little bubbles appearing on the surface. This is perfectly fine, in fact this is part of the fermentation process. This stage will help be kind on your gut!
When ready to cook, place a medium sized fry pan over moderate heat.
Add a little coconut oil and ladle or measure about ¼ cup, gently smooth out the crepe so it is a circle 12-15cm diameter. Cook for 3 minutes or until you see the crepe change colour, flip and cook the other side for 2 minutes more. Remove and repeat until the crepes are all cooked.
You can eat these with a filling and roll up and enjoy, you can use as you would bread and scoop up dips etc. I like to have many tasty bowls of ingredients laden over the table and place the crepes around so you can assemble your own.
Aquafaba meringues
These meringues were pretty fashionable a while back and to be honest I was confused at how they would taste and look. To my surprise they are super simple to whip up and have a light and airy texture. I simply used the aquafaba, which is the thick liquid surrounding the chickpeas or beans. Such a great way to use up the liquid in a can of beans or chickpeas!
MAKES 9 LARGE OR 12 MEDIUM
100 ml aquafaba (water from a can of chickpeas)
160g caster sugar
½ tsp vanilla extract
Pinch salt
Pretty additions:
Toasted ground nuts or coconut
Chopped chocolate
Food colouring
Method
Preheat the oven to 130degC.
Pour the aquafaba into the bowl of an electric mixer and whisk attachment.
Whisk on high until stiff peaks form.
Gradually add in the sugar and vanilla, whisking continuously until the sugar is dissolved and the meringue is silky and glossy and holding its shape.
You can add flavourings and colourings if you wish and pipe or spoon on to an oven tray lined with baking paper.
Bake for 1¾-2 hours. Leave to cool before eating.
Moroccan harira (meatless)
I remember this nourishing soup well from my travels throughout Morocco. Soups like this are packed with flavour and texture. It will certainly satisfy the hungry and it is a great way to use inexpensive pulses to create a fantastic meal.
SERVES 6
1 Tbsp olive oil
1 onion, finely chopped
2 sticks celery, finely chopped
1 tsp ground turmeric
¼ tsp ground ginger
½ tsp ground cumin
½ tsp ground coriander
½ tsp ground black pepper
Pinch saffron
1 Tbsp tomato paste
1 Tbsp chopped parsley
1½ tsp salt
400g canned chickpeas
400g or 6 fresh tomatoes, grated
80g brown lentils
150g spinach or greens, roughly chopped
2 Tbsp fresh coriander and parsley, roughly chopped
Lemon wedges to serve
Method
Add the oil to a large heavy-based pot.
Add the onion and celery and cook over a moderate heat for 2-3 minutes.
Add in the parsley, tumeric, ginger, cumin, coriander, pepper and saffron, and gently cook the spices for a further minute or two. Add the tomato paste and stir so the paste combines with all the spices and deepens in colour.
Add the tomatoes, chickpeas and liquid along with the lentils. Add 1 cup of water or vegetable stock and add the greens.
Cook over a gentle heat for 30 minutes or until the lentils are tender and the greens have softened.
The soup should be thick and pulpy with a deep spice flavour. Finish with fresh lemon juice squeezed over and sprinkle with coriander and parsley.
