This a great recipe to make a super tasty taco/burrito filling that is not just beans! Tomato sauce is a key ingredient in this dish – a great source of anti-inflammatory antioxidants including lycopene. Lycopene ability to protect cells from oxidative stress makes it valuable in maintaining the health of tissues and organs and this…
The Ultimate Nut Roast Recipe
by Lucia Stansbie
This great nut roast recipe is a total people’s pleaser – plant-based dieters and not have always loved this roast when I have served it for a Sunday lunch! The star of the show in this roast is pumpkin – one of my favourite vegetables!
Pumpkins are a great source of fibre, antioxidant beta-carotene as well as potassium, vitamins C, calcium, magnesium, folate, omega-3 and 6 fatty acids. Chickpeas are a great source of plant-based proteins, as well as more fibre, folate, copper and manganese. Copper is necessary for iron metabolism and the formation of red blood cells, something to keep in mind when on a plant-based diet. This mineral is also a component of enzymes required for the correct functioning of the immune, cardiovascular and nervous system as well as being involved in antioxidants productions.
This roast recipe is low-GI so ideal for diabetic and pre-diabetic patients!
1 large butternut squash, peeled, deseeded and diced
3 garlic cloves peeled
4 tbsp olive oil, plus extra for greasing
1 aubergine, diced into 1cm cubes
8 small shallots, diced
1 red pepper, diced into 1cm pieces
400g tin chickpeas, drained
125g toasted almonds
15g rosemary leaves
60g fresh breadcrumbs
½ lemon, juiced
1. Preheat the oven to gas 6. Grease a tin with a little oil and line the base with baking paper. Toss the diced butternut squash with the garlic cloves and 2 tbsp of the oil in over a large roasting tin and cook for 15-20 mins, or until soft.
2. While the squash is cooking, heat a frying pan over a medium heat with 1 tbsp oil. Add the aubergine and cook for 10-15 mins until softened and well browned, then transfer to a large bowl.
3. Add the remaining oil to the frying pan along with the shallots. Cook for 5-10 mins until softened, then add the pepper and cook for further 5 mins. Add to the bowl with the aubergine and set aside. Once cooked, transfer the squash and roasted garlic cloves in a bowl and mash leaving some chunks. Then transfer the pumpkin to the bowl with the aubergine mixture.
4. In a food processor mix the drained chickpeas, almonds, pistachios (reserving a few to garnish) and herbs and pulse until roughly chopped. Add to the bowl along with the breadcrumbs and lemon juice. Season well and mix everything together until thoroughly combined.
5. Spoon the mixture into the prepared tin and smooth over the top. Bake for 50-55 mins, or until the top is golden.
6. Allow to rest for 5 mins in the tin, then loosen the edges with a knife and carefully turn out onto a serving plate.
7. Garnish with the pomegranate seeds or fresh herbs, reserved pistachios and thyme sprigs before slicing into wedges to serve.