A DOLLOP OF YOGHURT
A dollop of yoghurt makes a difference as you’ll see in our recipes this month – Quinoa Crusted Veggie Cakes with Horseradish Yoghurt, Vegetable Frittata with Black Sesame and Herb Yoghurt, and Sumac Lamb Fillet with Tzatziki.
DO A DOLLOP
Inspired by the flavour, colour, texture and taste of the vegetable garden, Jalna has developed a range of recipes to up veg intake with a dollop of their pot-set Greek yoghurt toppings. You’ll find more recipes in Inspired by Nature along with the two shared with GI News
QUINOA CRUSTED VEGGIE CAKES WITH HORSERADISH YOGHURT
Horseradish yoghurt is a great way to add oomph to veggie fritters. Add other vegetables such as wilted kale, grated eggplant, zucchini or corn and substitute wasabi for horseradish and amaranth for quinoa if you wish. Serves 6
400g can cannellini beans, rinsed and drained
400g can chickpeas, rinsed and drained
1 cup coriander leaves
1 medium red chilli, seeded and chopped
1 clove garlic, crushed
1 egg, lightly beaten
1 tbsp Greek yoghurt
1 cup cooked quinoa
⅓ cup edamame, blanched
⅓ cup green peas, blanched
1 green onion, finely sliced
⅓ cup quinoa flour
2 eggs, lightly beaten with 2 tbsp Greek yoghurt
1½ cups quinoa flakes
Vegetable oil or oil spray
Lemon wedges to serve
Horseradish yoghurt
1 cup Greek yoghurt
1½ tbsp prepared horseradish
1½ tbsp lemon juice
Salt and cracked pepper, to taste
Preheat oven (220°C/200°C fan forced) and line a baking tray with baking paper • Puree cannellini, chickpeas, coriander, chilli, garlic, egg and yoghourt in a food processor until coarsely mashed but mixture holds together. • Place mixture in a large bowl and add quinoa, edamame, green peas, green onion, and salt and pepper to taste if desired. Shape approx ¼ cup of mixture into balls and flatten slightly. Dip in flour, dust off excess, dip in egg and yoghurt mix, then roll in quinoa flakes. • Spray or lightly brush with oil and bake, for 20 minutes or until golden, turning halfway through. • To make horseradish yoghurt, place all ingredients in a bowl & whisk to combine. • Serve fritters with horseradish yoghurt and lemon wedges.
Per serve
2025kJ/485 calories; 25g protein; 10g fat (includes 2.5g saturated fat; saturated : unsaturated fat ratio 0.33); 64g available carbs (includes 15g sugars and 49g starches); 15g fibre; 465mg sodium; 943mg potassium; sodium : potassium ratio 0.49
VEGETABLE FRITTATA WITH BLACK SESAME AND HERB YOGHURT
Don’t be shy about adding other veggies, such as shredded kale leaves, zucchini or broccolini. The more the merrier. You may also like to substitute the red potatoes with lower GI Carisma potatoes and the sweet potato (which has a moderate GI) with low GI butternut pumpkin (winter squash). Serves 4
1 tbsp olive oil
250g (9oz) red baby potatoes, skins on, very thinly sliced
250g (9oz) sweet potato, very thinly sliced
1 red onion, peeled, thinly sliced
2 medium chillies, seeded, finely chopped
125g (4oz) broccoli florets
1 cup green peas
12 large eggs, whisked
⅓ cup Greek yoghurt
½ tsp ground turmeric
Zest of 1 lemon
1 tbsp black sesame seeds, toasted
Herb yoghurt
1 cup Greek yoghurt
½ cup chopped mint leaves
1-2 tsp lemon juice, to taste
Make the herb yoghurt by combining all ingredients. • Preheat grill to high. • Heat the oil in a large ovenproof heavy based frying pan over a medium heat. Stir in the potatoes, sweet potato, onion and chilli, and season to taste. Cover and cook until the potatoes are nearly tender, scraping along the bottom of the pan occasionally, 5-7 minutes. • Add the broccoli and peas and cook a further 2-3 minutes, covered. • Whisk the eggs, ⅓ cup yoghurt, turmeric, zest, and pepper and pour over the potato mix. Reduce heat to moderately low and cook until the eggs are just set, carefully lifting the frittata and tilting the pan so the uncooked egg runs to the underside. • Place pan under a hot grill for a few minutes, until the top of the frittata has puffed up and set. • Serve in the pan, warm or at room temperature, dolloped with herb yoghurt and sprinkled with black sesame seeds.
Per serve
2015kJ/480 calories; 32g protein; 24g fat (includes 7g saturated fat; saturated : unsaturated fat ratio 0.41); 30g available carbs (includes 16g sugars and 14g starches); 8g fibre; 315mg sodium; 1163mg potassium; sodium : potassium ratio 0.27
STICKS, SEEDS, PODS and LEAVES
Kate Hemphill is a trained chef. She contributed the recipes to Ian Hemphill’s best-selling Spice and Herb Bible. You will find more of her recipes on the Herbies spices website. Or you can follow her on Instagram (@herbieskitchen). Kate uses Herbies spices and blends, but you can substitute with whatever you have in your pantry.
SUMAC LAMB FILLET WITH TZATZIKI
This light summer dish is ideal for the barbecue. It’s quick and easy to whip up for one, or simply double quantities for two. Complete the meal with steamed or baked butternut pumpkin (winter squash) wedges. We appreciate that lamb fillet can be pricy, so try it with chicken tenderloins if you prefer. Prep: 5 mins • Cook: 15 mins • Serves: 1
150g (5oz) lamb tenderloin
1 tsp sumac
1 tsp rice bran oil
½ Lebanese cucumber
1 small clove garlic, crushed
½ tbsp lemon juice
¼ cup plain yoghurt
Small handful baby spinach
150g (5oz) cherry tomatoes, quartered
½ tsp olive oil
½ tsp sumac
Coat the lamb fillet with 1 tsp sumac by pressing it all over, and set aside at room temperature. • Grate the cucumber on a large setting and place in a sieve to drain with a pinch of salt. • Heat rice bran oil in a heavy based pan or heat a barbecue. Cook lamb for 4 minutes each side (for medium rare), then set aside to rest (5 minutes) while preparing tzatziki. • Stir drained cucumber with garlic, lemon juice and salt and pepper to taste. • Toss cherry tomatoes with baby spinach, sumac and olive oil. • Slice rested lamb thinly and serve on the spinach and tomato salad with tzatziki on the side.
Per serve
1850kJ/ 440calories; 53g protein; 18g fat (includes 6g saturated fat; saturated : unsaturated fat ratio 0.5); 12g available carbs (includes 10g sugars and 2g starches); 5g fibre; 590mg sodium; 1275mg potassium; sodium : potassium ratio 0.46
