Friday, 5 June 2015

The eat well plate - No.8 (GF, V+)

the_eat_well_plate_No8
Eat well and feel good with plants-only on your plate

• buckwheat
• red lentil dal with chickpeas
• courgette and tomato easy

For the cooked buckwheat you will need:
1 cup buckwheat, unroasted

1. Wash the buckwheat in plenty of water, drain well then put the seeds into a pan with a little over 2 cups of water. Bring to boil, cook uncovered for 4 to 5 mins.
2. Reduce to simmer, put a lid on and gently cook for 8 to 10 more mins until all the water is absorbed.
3. Take the pan off the heat and let it rest for a few mins with the lid on.

For the red lentil dal with chickpeas you will need:
2 cups red lentil dal (follow the link for the detailed recipe)
1 cup cooked chickpeas (follow the link for how to cook)

This is the dal from yesterday. I cooked a big batch, usually lasts 2 to 3 days. It is wonderful to enrich rice dishes, but today I used it as a base for my cooked chickpeas (also a big batch resting in the fridge waiting to be used in salads, soups and curries, or made into hummus).

Take the dal out of the fridge, add a splash of water and bring to boil, add cooked chickpeas, reduce to simmer, and gently cook for 2 to 3 mins, untill all is nice and hot.

For the courgette and tomato easy you will need:
2 young courgettes
a good handful of piccolini cherry tomatoes
1 young onion (bunched)
2 garlic cloves
1 tbsp coconut oil

onion greens
hulled hemp seeds

1. Cut the courgettes lengthwise, then slice up into thick chunks. Halve the piccolini tomatoes. Slice the onion and thinly slice the garlic.
2. Warm the oil in a wide pan, add all the veg, turn the heat high, fry for a minute or two. Reduce to low, put a lid on and gently cook for 3 to 4 mins.

To serve: Fluff the buckwheat up with a fork, and place a good portion on the plate, put dal with chickpeas next to it, garnish with onion greens, sprinkle with hulled hemp seeds, and finally serve a generous amount of courgette and tomato easy. Enjoy!

Allergy: No gluten. No dairy. No egg. No nut.

More EAT WELL PLATE ideas:
The eat well plate No.1 - Rice, sweet potato, broad beans, broccoli;
The eat well plate No.2 - Kichadi, green beans, asparagus, avocado;
The eat well plate No.3 - Quinoa, lentil, broccoli, carrot salad;
The eat well plate No.4 - Rice, mung dal, cauli-okra curry, avocado;
The eat well plate No.5 - Buckwheat, chickpeas, beetroot salad, hummus;
The eat well plate No.6 - Quinoa, crunchy chickpea salad, sprouting broccoli;
The eat well plate No.7 - Brown rice, crunchy veg & bean, nut & seed broccoli;

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