Super_Food_Ideas_-_October_2019

40 super food ideas OCTOBER 2019

ONE-PAN VEGETARIAN PAELLA

SERVES 4

PREP 15 MINUTES^

COOK 40 MINUTES

2 tablespoons extra virgin olive oil

1 brown onion, finely chopped

1 large red capsicum, chopped

2 garlic cloves, finely chopped

2 teaspoons smoked paprika

1 cup arborio rice

400g can diced tomatoes

1 tablespoon tomato paste

½ teaspoon saffron threads (optional)

2½ cups vegetable stock

400g can brown lentils,

drained, rinsed

4 eggs

1 cup frozen peas

2 tablespoons roughly chopped fresh

flat-leaf parsley leaves

¼ cup fresh mint leaves

2 teaspoons lemon zest, plus lemon

wedges, to serve

1 Heat oil in a large, deep frying pan

over medium-high heat. Add onion and

capsicum. Cook, stirring, for 5 minutes

or until softened. Add garlic and paprika.

Cook for 1 minute or until fragrant. Stir

in rice, tomatoes, tomato paste, saffron

(if using) and stock. Season with salt

and pepper. Bring to a simmer. Reduce

heat to low. Simmer, uncovered, stirring

occasionally, for 20 minutes.

2 Stir in lentils and ½ cup water. Simmer

a further 5 minutes, stirring occasionally

to prevent rice sticking to the pan, or until

rice is just tender.

3 Using the back of a spoon, make 4 indents

in rice mixture. Crack an egg into each

indent. Cover. Cook for 8 to 10 minutes

or until egg whites are cooked.

4 Meanwhile, place peas in a heatproof

bowl. Cover with boiling water. Stand for

4 minutes or until bright green and tender.

Drain. Using a fork, roughly crush peas.

Stir in parsley, mint and lemon zest.

5 Sprinkle pea mixture over paella.

Season. Serve with lemon wedges.

NUTRITION: (per serve) 2198kJ; 14.6g fat;

2.6g sat fat; 20.7g protein; 70.4g carbs;

11.9g fibre; 215mg chol; 1233mg sodium.

CRISPY KOREAN FRIED

TOFU WITH SNOW PEAS

SERVES 4

PREP 20 MINUTES^

COOK 20 MINUTES

500g firm tofu

²⁄³ cup tomato sauce

¹⁄³ cup soy sauce

¹⁄³ cup rice wine vinegar

2 tablespoons honey

1 tablespoon gochujang paste (see notes)

2cm piece fresh ginger, peeled, finely grated

2 garlic cloves, crushed

½ cup rice flour

Vegetable oil, for deep-frying

150g snow peas, trimmed,

halved diagonally

400g can baby corn spears, drained, rinsed

1 tablespoon chopped fresh garlic chives

(see notes)

Steamed jasmine rice, toasted sesame

seeds and fresh coriander leaves,

to serve

1 Place tofu on a plate lined with 2 layers

of paper towel. Top with 2 more layers of RECIPES

CATHIE LONNIE

PHOTOGRAPHY

NIGEL LOUGH

STYLING

TRISH HEAGERTY

FOOD PREPARATION

CHARLOTTE BINNS-MCDONALD

PER SERVE

$3.40

ONE-PAN VEGETARIAN
PAELL A

55

VEGIES PER SERVE

3.5