M&K foods
Chickpea lentil smokey burgers
Ingredients (5 pieces):
1 cup lentils, cooked and drained
1 cup chickpeas, cooked and drained
2 tbsp rolled oats
1 1/2 tsp smoked paprika
1 tsp chili flakes
1 tsp cayenne pepper
1 tsp cumin
1 tbsp olive oil
1 garlic glove, finely chopped
Egg white
1 tbsp flour
To top:
1/2 Avocado
1 Tomato
salt and pepper
Salad leaves
Buns of your choice, preferably wholewheat
Instructions:
1. Put all the ingredients into a blender and mix until smooth, if too thick add a tbsp of water.
2. Put some flower in your hand and start forming balls with the paste.
3. Hit the pan with olive or avocado oil and cook for 5' or store until you eat, if more than three days better freeze the patties until you eat them.
4. Serve with mashed avocado, pickles, salad leaves and cucumber.
Orzo (kritharaki) with broccoli and peas
Ingredients:
1 cup orzo
2 cups water
Broccoli flowers
100 g frozen peas
1 onion, finely chopped
2 garlic gloves, finely chopped
1 tbsp oive oil
salt and pepper
Parmezan cheese or feta (optional)
Instructions:
1. Cut the flowers off the broccoli, steam for 5'. Remove the broccoli, reuse the broccoli broth for boiling the orzo. Boil for 15' in salt water until soft.
2. In a pan, heat olive oil add onion and garlic until transluscent. Add peas, when soft add the broccoli flowers. Add lemon juice and let simmer in low heat.
3. Before the orzo has absorbed all the water, add the orzo to the pea and broccoli mix.
4. Remove from heat when the water has been completely absorbed and top with parmesan cheese.
Veggie Feijoada
Ingredients:
1 sweet potato
olive oil
1 teaspoon ground coriander
1 teaspoon smoked paprika
3 mixed-colour peppers
2 red onions
4 cloves of garlic
4 bay leaves
2 tins of black beans
200 g okra
1 cup rice
2 ripe black tomatoes
½-1 fresh red chilli
fresh coriander
1 lime
Instructions:
1 Preheat the oven to 200°C
2 Cut sweet potato and peppers in 3cm chunks, mix with ground coriander, smoked paprika, black pepper, salt and oil in a baking tray. Roast in the oven for about 35min.
3 Roughly chop 1 1/2 Onions and place in a large casserole pan on a low heat with 1 tablespoon of oil. Crush in the garlic, add the bay leaves and a good splash of water and cook for 20 minutes, or until soft, stirring regularly.
4 Tip in the beans, juice and all, then half-fill each empty tin with water, swirl and pour into the pan. Simmer until the time is up on the potato and peppers, then stir both into the pan.
5 Trim, finely slice and add the okra, and simmer for a further 20 minutes, or until the feijoada is dark and delicious, loosening with an extra splash of water, if needed.
6 Meanwhile, cook the rice according to the packet instructions, then drain.
7 To make a quick salsa, deseed the tomatoes, then finely chop with as much chilli as you like and most of the coriander leaves. Scrape into a bowl with the half a finely chopped onion and toss with the lime juice, then season with salt and pepper.
(* Inspired by Jamie Oliver)
Cold Cucumber Soup
Ingredients:
2 large cucumbers halved deseeded and roughly chopped
200g plain Greek yogurt
3 tablespoons lemon juice
1 small shallot chopped
1 garlic clove
handfull of dill
handfull of flat-leaf parsley
60ml olive oil
salt & pepper to taste
half a red onion thinly sliced
smoked salmon
Instructions:
1. Put the cucumber, yogurt, lemon juice, shallot, garlic clove, dill, parsley and olive oil in a blender and blend together.
2. Refrigerate over night.
3. Garnish with thinly sliced red onion and stripes of smoked salmon.
Cold artichoke and quinoa salad
Ingredients:
1 garlic clove, peeled and finely chopped,
2 tomatoes
Artichokes, drained,
Corn, drained
150g mixed quinoa
Feta (optional)
Dressing ingredients:
4 tbsp olive oil
1 tbsp tahini
1/2 lemon juice
3 tbsp yogurt
Instructions:
1. Heat 1 tbsp olive oil in a frying pan and saute the garlic until translucent. Add the artichokes. Let them caramelize for 3' in high temperature.
2. Cook the quinoa in boiling salted water for 20'.
3. Season with tomatoes, feta (optional), corn and loads of pepper.
Mediterranean okra (serves 2)
Ingredients:
300 g fresh okra
1/2 onion, chopped
1 garlic glove, crushed
2 tomatoes, diced
1 tbsp tomato paste
1 tsp natural sweetener
Olive oil
Salt and pepper
1 tsp coriander
1 glass of water
Instructions:
1.Cook the onion and garlic in a pot until translucent. Then add the coriander.
2. Add the okra and cook for 2'-3'until soft.
3. Add tomatoes, tomato paste, sugar, salt and pepper.
4. Cover all the ingredients with water and let is cook for 25'.
Sesame crusted Salmon on Fennel
Ingredients (per person):
250g fresh Salmon filet
Sesame seeds
1 Fennel
Dill
Instructions:
1. Heat Oil in a pot and add fennel.
2. Add a little water and leave to simmer until soft, add some dill, salt and pepper to taste.
3. Spread the sesame seeds on a plate and mix in some salt. Press down one side of the salmon.
4. Fry in a pan starting with the sesame crusted side.
Filled peppers - Gemista (serves 2)
Ingredients:
4-6 bell peppers
2 tbsp rice (white or brown)
1 tsp pine nuts
1 garlic glove, finely chopped
1 white onion, chopped
1 tsp sugar
2 tbsp tomato sauce
1 tsp coriander
Salt and pepper
3 potatoes for around the tray
Instructions:
1. Preheat the oven in 180 degrees.
2. Remove the stem of the peppers, but keep them for later. Place the peppers in a tray with oil underneath.
3. In a separate mixing bowl add the rice, garlic, onion, coriander, salt and pepper and tomato sauce. Mix well.
4. Cut the potatoes in four pieces and disperse among the peppers.
5. Add the rice mix in the peppers, cover 3/4 of the pepper. If there is extra mix cover the potatoes too.
6. The peppers should be vertical on the tray in order for the rice to cook well.
7. Place in the oven for 45', turn the peppers every 20' or when the skin gets darker.
Gnocchi with mushroom sauce (serves 2)
Ingredients:
400g Gnocchi
200g Mushrooms, sliced
1 small onion, chopped
Garlic, crushed
Rice cream/Cream
Fresh Thyme, finely cut
Salt and pepper
Parmesan
Instructions:
1. Dice onion, squash garlic. Fry gently in some oil.
2. Add mushrooms to pan.
3. Deglaze with a dash of white wine, add cream and let simmer. Season with salt, pepper and fresh thyme.
4. Cook gnocchi (in this recipe we used fresh gnocchi bought at the market, we make our own sometimes and will definitely publish the recipe here in due time).
5. Mix gnocchi with sauce and garnish with Parmesan.
Tomato and spinach quiche
Ingredients:
1Onion
1 Clove of Garlic
500g fresh Spinach
3 Tomatoes
Hand full roasted Pine-nuts
Salt and Pepper
6 Eggs
100ml Cream
Puff pastry
Instructions:
1. Dice onion, crush garlic. Gently fry them in a bit of olive oil.
2. Add washed spinach and let it reduce.
3. Add diced tomatoes and pine-nuts, season with salt and pepper and take off the heat.
4. In big bowl mix eggs and cream along with a pinch of salt.
5. Put the puff pastry in a ring-tin, add vegetable mix and fill with the egg mix.
6. Bake at 150°C for +/- 40min.
