ROASTED VEG AND
FETA QUINOA SALAD
PREP TIME: 15 MINS
COOKING TIME: 40 MINS
SERVES 2 (AS A LIGHT MEAL)
1 red capsicum, quartered
1 yellow capsicum, quartered
1 small brown onion, cut
into wedges
2 cloves garlic
Freshly ground black pepper
125g cherry tomatoes
60g (1/3 cup) tri-colour quinoa
185ml (3/4 cup) water
1 Tbsp sherry vinegar
1 small bunch coriander,
leaves picked
1 cup rocket leaves
30g reduced-fat feta, crumbled
1 Preheat oven to 200°C (fan-
forced). Line a shallow roasting
pan with baking paper. Add
capsicums, onion and garlic
to pan. Spray with oil and
season with black pepper.
Roast for 20 minutes.
2 Add cherry tomatoes
to pan and roast for a further
15-20 minutes or until tomatoes
and garlic have softened and
capsicums and onion are
slightly charred.
3 Meanwhile, bring quinoa
and water to the boil in a small
saucepan over medium heat.
Reduce heat to low and cook,
covered, for 12-15 minutes or
until liquid is absorbed.
4 Add quinoa and sherry
vinegar to roasting pan with
vegetables. Toss to combine.
Add coriander and rocket.
Toss to combine. Sprinkle
over feta and serve.
BAKED BEETROOT
FALAFELS
PREP TIME: 20 MINS
COOK TIME: 30 MINS
SERVES 4 (AS A LIGHT MEAL)
400g can no-added-salt
chickpeas, undrained
1 /2 red onion, finely chopped
3 cloves garlic, crushed
75g pre-cooked beetroots
(see Cook’s Tip)
2 tsp ground cumin
1 /2 tsp baking powder
Juice of 1 lemon
4 Tbsp plain flour
1 small bunch flat-leaf
parsley, stalks finely
chopped, leaves picked
Freshly ground black pepper
1 Tbsp sesame seeds
3 Tbsp low-fat Greek-style
natural yoghurt
2 (65g each) wholemeal pita
pockets, warmed, halved,
split, to serve
1 large tomato, sliced, to serve
1 large Lebanese cucumber,^
sliced, to serve1 Preheat oven to 180°C (fan-
forced). Line a baking tray with
baking paper. Put chickpeas,
onion, 2 cloves garlic, beetroots,
cumin, baking powder, 2 tsp
lemon juice and the flour in
a small food processor. Add
in parsley stalks and season
with pepper. Use pulse button
to process mixture until it
becomes a rough paste.
2 Sprinkle sesame seeds
onto a plate. Divide chickpea
mixture into 8 slightly flattened
balls. Gently press each oneinto sesame seeds on both
sides to lightly coat. Arrange
on lined tray. Spray falafels
with cooking spray and bake
for 30 minutes or until
they are crisp.
3 Meanwhile,
combine yoghurt,
1 clove garlic, juice of
1 / 2 lemon and freshly
ground black pepper
in a bowl. Mix well and
then set aside.
4 Stuff falafels into
warmed pitas with slices of
tomato, cucumber, parsley leaves
and a drizzle of garlic yoghurt.
Serve half a pocket per person.THAI RED CURRY
PUMPKIN SOUP
PREP TIME: 10 MINS
COOK TIME: 45 MINS
SERVES 4 (AS A LIGHT MEAL)2 tsp olive oil
2 Tbsp Thai red curry paste or
gluten-free curry paste
1 brown onion, finely chopped
1 small bunch coriander, stalks
finely chopped, leaves
roughly chopped
3cm piece ginger, finely grated
1 clove garlic, sliced
1 small red chilli, finely chopped
750g peeled, deseeded
and chopped butternut
pumpkin
875ml (3 1 /2 cups) waterRoasted veg and feta quinoa salad Baked beetroot falafelsRECIPES^ &PHOTOGRAPHYIMMEDIATEMEDIAADDITIONAL^ INFORMATION^ALISON^ROBERTS,^SHANNON^LAVERY(DIETITIAN)Cook’s^
Tip
Ready^ cooked^ beets^
are^ availablein^ the^
fruit^ and^ vegetable^
section^ of^ the
supermarket.46 NOVEMBER/DECEMBER 2019 diabetic living
light meals