Wholesome Child : Wholesome Child full
121 INGREDIENTS 1 tbs extra virgin olive oil 1 leek, finely diced 2 garlic cloves, diced 1 cup (140g) butternut pumpkin, peeled and finely diced 2 medium-sized zucchini, finely diced 1 medium-sized carrot, grated 1/2 cup (15g) baby spinach, chopped 4 medium-sized tomatoes, finely diced 400g tomato passata 1 tsp Italian herbs sea salt and pepper, to taste 1/3 cup (30g) gouda or mozzarella, grated INSTRUCTIONS Heat oil in a large saucepan. Add leek and garlic and cook for 3 mins or until soft. Add pumpkin, zucchini, carrot, spinach, tomatoes, tomato passata, herbs and salt and pepper and cook, covered on medium heat for 15-20 mins or until vegetables are soft. Stir through cheese and serve on top of pasta or rice or with some meat. Serving and storing leftovers: Serve immediately, store in the fridge for up to 4 days or freeze for up to 4 months. Veggie Pasta Sauce Prep time: 10 mins Cooking time: 25 mins Makes: 1 litre VEG Vegetarian Gluten Free “A great vegetarian option and meal in one. Serve with brown rice or sourdough bread for a nutrient-packed protein hit.” TIP Serve with brown rice for a complete protein-packed meal. Pairing plant-based proteins and whole grains enhances the benefits of plant- based proteins. 121 Prep time: 10 mins (+12 hours soaking time) Cooking time: 50 mins Serves: 8 INGREDIENTS 2 tbs extra virgin olive oil 1 brown onion, finely chopped 1 garlic clove, finely chopped 2 medium-sized carrots, peeled and finely chopped 2 stalks celery, finely chopped 500g brown lentils, soaked for 12 hrs, rinsed, drained 1 cup (250g) diced tomatoes (if using store-bought buy tomatoes in a glass jar instead of a can to avoid the BPA that is often found in the lining of cans.) 2 litres (8 cups) vegetable broth or bone broth (see recipe on page 277) 1/2 tsp ground coriander 1/2 tsp ground cumin sea salt to taste EQUIPMENT high-speed food processor (optional) INSTRUCTIONS Place a pot on a medium heat and add olive oil. Sauté onion, garlic, carrot and celery for 5-7 mins. Add the lentils, tomatoes and broth and stir. Increase the heat and bring to the boil. Once boiling, reduce heat slightly and leave to simmer covered for approximately 40 mins or until the lentils are soft. Serve the soup as is, or puree for a smoother consistency. Serving and storing leftovers: Serve immediately, store in the fridge for up to 4 days or freeze for up to 4 months. step 3: vegetable recipes Lentil & Vegetable Soup High in fibre, vitamin B 6 and iron, this hearty and warming soup is my son’s favourite. It’s perfect as an after school snack or as a main course for dinner. 121 V Vegan Gluten Free Nut Free Nut Free If your child prefers a smooth texture blend the sauce. For a dairy-free version leave out the cheese.