Freshly ground black pepper
8 Vita-Weat Lunch Slices, to serve
1 Heat oil in a large non-stick
frying pan over medium-high
heat. Add the beef and cook for
2-3 minutes, turning often, or
until well browned. Drain off fat.
Transfer meat to a slow cooker.
2 Add the stock, water, tomatoes,
onion, parsnip, frozen vegetables,
barley, celery, bay leaf, garlic,
oregano and pepper to the slow
cooker. Cover and cook on
low-heat setting for 9 hours or on
high-heat setting for 4 1 / 2 hours.
Remove and discard the bay
leaf. Serve with lunch slices.
COCONUT DHAL
PREP TIME: 20 MINS
COOK TIME: 4 HOURS (HIGH)
SERVES 10 (AS A MAIN)
1 Tbsp olive oil
2 large brown onions, chopped
4cm piece ginger, peeled, grated
1 Tbsp ground cumin
1 Tbsp ground coriander
1 Tbsp nigella seeds
(see Cook’s Tip, page 29)
1 Tbsp mild curry powder
1 tsp ground turmeric
300g split red lentils
500g chana dahl
(dried split chickpeas)
(see Cook’s Tip, page 29)
2 x 400g cans light coconut milk
750ml (3 cups) water
Coriander leaves, to serve
(optional)
5 small naan bread, warmed,
halved, to serve
1 Put the oil, onion, ginger,
cumin, coriander, nigella
seeds, curry powder,
turmeric, lentils, dahl, coconut
milk and water in a slow cooker.
2 Cook on high-heat setting
for 4 hours or until the lentils
are tender. Top with coriander
leaves, if desired, and serve
with naan bread.PUMPKIN SOUP WITH
THAI GREMOLATA
PREP TIME: 25 MINS
COOK TIME: 4 HOURS (LOW)
OR 2 HOURS (HIGH)
SERVES 4 (AS A LIGHT MEAL)1kg butternut pumpkin,
peeled, seeds removed,
cut into 2.5cm pieces
250ml (1 cup) salt-reduced
vegetable stock or
gluten-free stock
185ml (¾ cup) light
coconut milk
125ml (1/2 cup) water
1 small brown onion,
finely chopped
2 tsp salt-reduced soy
sauce or gluten-free
soy sauce
1 /2-1 tsp Sriracha sauce
(chilli sauce)
1 Tbsp fresh lime juice
Lime wedges, to serve
(optional)Thai gremolata
1 /2 cup chopped basil or coriander
70g (1/2 cup) chopped
unsalted peanuts
1 Tbsp grated lime zest