Clean green recipes for light and tasty meals this summer
CHEF Tess Ward takes meat-free Mondays to the next level
CHEF Tess Ward proves you don't need meat to create tasty meals.
These light and healthy dishes are the perfect antidote to hot summer days.
Serve up these vegetarian dishes to your friends or family and don't be surprised when they lick the plates clean!
Chilli split-pea bites
Serves 6
Prep time 10 mins
Cooking time 8 mins
Cals 375
Sat fat 8g
For the bites
*1tsp cumin seeds
*1tsp coriander seeds
*200g yellow split peas, soaked for at least 6 hours
*1tsp ground turmeric
*1 clove garlic, crushed
*1 small red chilli, seeds removed and finely chopped
*1tsp lemon zest
*2tbsp coriander leaves, finely chopped
*Coconut oil
*6 large lettuce leaves
*75g cashews, roasted and chopped
For the guacamole
*2 avocados
*2tbsp lime juice
For the carrot salad
*1tbp olive oil
*2tsp apple cider vinegar
*2 carrots, grated
*1tsp cumin seeds, toasted
*Handful coriander, roughly chopped
1 Toast the cumin and coriander seeds in a frying pan over a medium heat for 2 minutes, then grind down using a pestle and mortar or small blender.
2 Grind the split peas to a rough paste on a board or using a pestle and mortar. Add to a bowl with the ground seeds, turmeric, garlic, chilli, lemon zest, coriander and 1tsp salt. Mix well, then shape the mixture into about 12 meatball-sized bites.
3 Make the guacamole by gently mashing the avocados with the lime juice and 2 pinches salt.
4 For the carrot salad, whisk the olive oil and vinegar in a bowl with 2 pinches salt. Add the remaining ingredients and toss to coat. Set the salad and guacamole aside while you cook the bites.
5 Preheat a large pan with 2tbsp coconut oil over a medium-high heat. Add the bites in batches of 4-6. Cook for 4-5 minutes, turning halfway. Add more coconut oil whenever the pan is looking dry.
6 Once the bites are cooked all over, drain on kitchen paper and then serve 2 in each lettuce leaf with the guacamole, carrot salad and cashews.
Super-green cauli couscous
Serves 4
Prep time 5 mins
Cooking time 5 mins
Cals 362
Sat fat 7g
*1 head cauliflower, stem and florets coarsely chopped
*4tbsp extra virgin olive oil
*2 garlic cloves, chopped
*200g thawed frozen or cooked fresh edamame beans
*70g pumpkin seeds, lightly toasted
*Handful rocket leaves
*Handful mint leaves, chopped
*Handful parsley, chopped
*Handful basil leaves, finely chopped
*2-3tbsp lemon juice
*100g feta, crumbled
1 First, make the cauliflower couscous. Place the chopped cauliflower in a food processor or large blender and process to a fine, grain-like texture.
2 Heat 2tbsp of the oil in a large frying pan, add the garlic and cook until lightly golden. Add the cauliflower, tossing it to coat in the garlic oil, and cook for 5 minutes or until heated through. Transfer to a large serving bowl.
3 Add the edamame beans, pumpkin seeds, rocket, mint, parsley, basil, lemon juice, feta and remaining olive oil. Toss to mix, then season to taste and finish with a drizzle of olive oil. Serve warm.
Photography: Ria Osborne