VEGETARIAN DUMPLINS/SOUP/SALAD

VEGETABLE PIE

INGREDIENTS:

• 1 zucchini
• 1 carrot
• 1 small onion
• 1 cup freshly grated Parmesan cheese
• 4 eggs
• 1/3 cup chickpea flour
• 1 col olive oil soup
• 1/2 col tea yeast
• herbs of your choice)
• Ginger and black pepper to taste
• Freshly ground grain coriander (optional)

INSTRUCTIONS:

1. Preheat the oven to 400°F (200°C)
2. Remove the peel and cut the carrot into cubes. Also cut the zucchini into cubes. Chop the onion and place in a bowl.
3. Mix all ingredients together.
4. Cook

HUNGARIAN MUSHROOM SOUP

INGREDIENTS

• 4 tbsp Olive oil
• 2 cups onions, chopped
• 1 lb/ 450 g mushrooms, sliced
• 2 cups salt free chicken or salt free vegetable stock or water
• 1/2 cup dry white wine
• 2 tsp dried dill
• 2 tsp minced fresh thyme leaves
• 2 tsp paprika
• 2 tbsp soy sauce
• 1 cup whole milk
• 3 tbsp flour (optional)
• 1/4 cup sour cream
• 2 tbsp lemon juice
• 2 tbsp fresh Italian parsley

INSTRUCTIONS

1. In a heavy pot or Dutch oven, sauté the onions and mushrooms in olive oil over medium heat until onions are soft and translucent, about 15 minutes.
2. Add the dill, thyme, paprika, broth, soy sauce and white wine. Bring the soup to a simmer and cook until the liquid reduces by half.
3. Meanwhile, in a small bowl, whisk the flour into the milk until smooth. Add the flour-milk mixture to the soup and cook until the soup begins to thicken, about 10 more minutes.
4. Turn the heat down to low and slowly stir in the sour cream and lemon juice
5. Garnish the soup with parsley and serve hot.

**Yields 5 cups of soup. If you want to serve it to four people as a main dish, we recommend doubling the recipe.

MUSHROOM SOUP

INGREDIENTS

• 400 g white mushrooms, sliced.
• 1 medium onion (120 g) peeled and diced.
• 1 large potato (200 g) peeled and diced.
• 500 ml chicken stock or water
• 1 tbsp olive oil
• Ginger and pepper to taste

INGREDIENTS

1. Heat the olive oil in a large saucepan, and over a low heat sauté the onion until it turns translucent.
2. Then add the mushrooms and sauté for 5 minutes to cook them lightly without browning.
3. Lastly, add the diced potato and chicken stock/ water, stirring well to make sure no vegetables have stayed at bottom of saucepan.
4. Bring to the boil, and simmer for 20 mins.
5. Allow to cool slightly, and then blend until smooth.
6. Season to taste and serve in a warm bowl.

Nutrient Amount per 350 g serving.

Energy Kcal 94

Protein (g) 3.3

Carbohydrate (g) 10.9

Of which sugars (g) 2.1

Total fat (g) 4.4

Saturated fat (g) 0.3

Fibre (g) 2.4

Sodium (mg) 200

Salt equivalent (g) 0.5

CAULIFLOWER ALMOND SOUP

INGREDIENTS

• 2 tablespoons almond oil
• 2 stalks celery, chopped (about 1 cup)
• 1 leek, white and light green parts, sliced (about 1/2 cup)
• 1 small head of cauliflower separated into florets (about 4 cups)
• 3/4 teaspoon ginger
• 1 quart low-sodium chicken broth or water
• 1/4 teaspoon freshly ground black pepper.
• 1/4 teaspoon ground nutmeg
• 3/4 cup almond-cashew cream find recipe here. http://www.findtex.com.au/diabetic-foods/chutney-etc/
• 1/4 cup chopped parsley.
• 1/2 cup sliced almonds, toasted.

INSTRUCTIONS

1. Heat the almond oil in a large soup pot over medium heat. Add the celery and cook until it begins to soften. Add the leak and continue to cook until both are soft.
2. Steam a few cauliflower florets and set aside for garnish. Add the remaining cauliflower, broth, ginger, pepper, and nutmeg to the vegetable mixture and bring it to a boil. Simmer until the cauliflower is soft, about 10 minutes.
3. (This step is optional) Puree the soup in a blender or food processor.
4. Stir in the almond-cashew cream. Serve each bowl of soup garnished with 1 tablespoon of the parsley, 2 tablespoons of the almonds and a few of the reserved cauliflower florets.

Nutrition Information:

Calories: 195 calories, Carbohydrates: 14 g, Protein: 7 g, Fat: 14 g, Saturated Fat: 1.5 g, Sodium: 274 mg, Fiber: 4.5 g

Adapted from

Cauliflower Almond Soup – Stack’s Holiday Favorite – Easy Diabetic Friendly Recipes | Diabetes Self-Management

Vegan Zucchini ‘Meatballs’

Ingredients:

• 1 cup chickpeas, soaked overnight, drained and rinsed cooked
• 3 garlic cloves
• 1/2 cup rolled oats*
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon ginger
• 2 tablespoons nutritional yeast
• juice of 1/2 lemon
• 1 cup shredded zucchini (about 1 large zucchini)
• 8 ounces whole grain pasta NB1

INSTRUCTIONS:

1. In the bowl of a food processor, combine the drained and rinsed chickpeas, garlic cloves, and rolled oats. Pulse for about 5-10 seconds, until finely chopped. When you press the mixture between your fingers, it should hold together.
2. Transfer to a large bowl along with the dried herbs, ginger, nutritional yeast, lemon juice and shredded zucchini. Do not use more than 1 cup of shredded zucchini.
3. Stir together until well-combined. If the mixture is too wet to handle, add a little flour (you can grind extra oats into a flour) or nutritional yeast to help absorb excess moisture.
4. Preheat the oven to 375°F 190 C then line a baking sheet with parchment paper.
5. Using your hands, scoop out on heaping tablespoon of the zucchini mixture at a time and roll into 12 separate balls. Arrange on the baking sheet a few centimeters apart then bake in the oven for 25 minutes. Meanwhile, cook pasta as directed.
6. Once the zucchini balls are light golden brown, remove them from the oven and set aside. Serve warm over cooked pasta. Garnish with fresh basil and enjoy!
7. *Be sure to use certified gluten-free oats for allergies

Click Here for Nutrition Facts

Adapted from http://makingthymeforhealth.com

NB1

Try Konjac noodles Konjac Foods for People with Diabetes (Noodles. Pasta.) As medical research has demonstrated, the higher the viscosity of soluble fiber, the better the ability to control blood sugar level. The glucomannan fiber is the most viscous soluble fiber in nature, making it the best way to control the blood sugar level of diabetic people. At the same time, it is a very efficient way to control blood sugar level when you take it before each meal. Simply consume as a beverage before each meal. As stated, Konjac fiber is the most viscous fiber in nature. This allows the Konjac to move through the digestive tract very slowly which can slow down carbohydrate absorption. This slowed absorption will keep the blood sugar at a moderate level during the digestion process. Konjac also acts to trap food and waste residues as it moves through the digestive system. Konjac fiber can block substances that are easily reabsorbed such as excess bile acids. The digestive regulatory quality of Konjac fiber makes it a natural agent in the treatment and regulation of diabetes and high cholesterol. Glucomannan is known to show hypoglycemic effects by inhibiting the uptake of glucose by the body. It is believed that it does this by preventing contact of the glucose with the intestinal walls for absorption. By reducing the amount of blood sugar, glucomannan can help patients with type II diabetes. Konjac fiber when absorbs lots water, it will form soft gel, the glucomannan will delays gastric emptying and slows the release of sugar into the bloodstream, which helps to lower levels of insulin and blood glucose. Additionally, glucomannan improves blood-lipid profiles and can lower systolic blood pressure. Because of these effects, glucomannan can greatly benefit individuals with metabolic syndrome or diabetes.

http://www.konjacfoods.com/noodles/19.htm

Also Try Kelp Noodles Asian Salad

http://www.furtherfood.com/recipe/kelp-noodles-asian-salad-recipe-mango-macadamia-nuts-lime-zest-diabetes-diet/

Also try one from this page:-

http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

BLACK-EYED PEA SALAD

INGREDIENTS:

2 1/2 cups cooked black-eyed peas

1 cup cooked peas

1 cup cooked carrots
1 large tomato, diced
1 /2 onion, diced
2 green onions, sliced
1/3 cup parsley, chopped

1/4 cup Extra Virgin Olive Oil

2 tbsp. Apple cider vinegar
ginger and freshly ground black pepper, to taste

INSTRUCTIONS:

1. Wash and peel carrots.
   Slice them and boil them in water until tender. Do not overcook.
   Toss to combine black-eyed peas, peas, carrots, tomato, onion, and green onion in a large bowl.
2. In a small bowl mix Olive Oil and vinegar. Season with ginger and pepper.
3. Pour dressing over bean mixture. Toss to coat. Stir in parsley and season to taste with ginger and pepper.
4. Refrigerate until ready to serve (the longer it sits the better the flavor will be).

Adapted from http://mygreekitchen.gr/black-eyed-pea-salad/

Ingredients

1 serve pumpkin cooked

1 serve Sweet potato cooked

beans

sweet corn

Any other fresh vegetables from the garden

1 cup finely chopped silver beat or other green from garden

1 carrot grated

1 medium sized sweet potato grated.

I cup cooked Basmati rice.

1 cup rolled oats soaked over night.

1/3 cup oat bran

1  cup flour (can use gluten free flour: be aware that oats can be contaminated with gluten.)

1 tub of Leggo’s Tomato Paste No added salt.

2 teaspoons baker or yeast. (I use this so that the yeast can work on any available sugars; therefore I believe it lowers the GI index of the dish.)

Herbs and spices to taste; I use 2 tablespoons Paprika, 2 tablespoons curry powder 1 teaspoon of the following Cumin Seed Ground, Cinnamon, Mixed spices, and Nutmeg.

2 tablespoons garlic

2 tablespoons ginger; (if you are addicted to salt use more ginger)

If you are addicted to sugar use a sugar substitute such as Splenda. (This can be reduced over time)

1/3 cup of water.

Directions

Place all the above except for the tomato Past in your bread maker a set for Dough only.

When the bread maker has done its thing remove and roll out on a floured surface.

Roll into balls of desired size.

I placed my in a large pot with 1 litre of water to which I added the Tomato Paste.

Simmer until cooked; my large dumplings needed about 20 minutes.

Other suggestions.

These can also be:-

Steamed

BBQ as Veggie burgers. Why try one in one that was baked as a dinner roll. I did and it was awesome.

Fried in a little olive oil.

Baked into after dinner rolls

Left over can be stored in the fridge and used in Soups, stews or as munchies.

BROCCOLI & BASIL SOUP WITH GARLIC CROUTONS

Serves 4 as a light meal

INGREDIENTS

Broccoli & basil soup

• 1 tbs olive oil
• 1 brown onion, diced
• 3 garlic cloves, sliced
• 5-6 cups broccoli, cut into florets
• 1 zucchini, sliced into rounds
• 4 cups water
• 2 tbsp. nutritional yeast
• 1 tsp cayenne powder
• 1 cup cannellini beans, soaked overnight, drained and rinsed
• 1 cup basil leaves, roughly torn
• Ginger and pepper
• 1 tbsp. lemon juice

Garlic croutons

• 2 cups croutons (cut into 1cm cubes), cut from stale sourdough bread or gluten-free bread
• 1 tbs olive oil
• 1 clove garlic, crushed
• ½ tsp ginger
• ½ tsp pepper

INSTRUCTIONS

• Pre-heat your oven to 160° C and line a baking tray with baking paper
• In a large pot, heat the olive oil over a medium heat and add the onion, cooking it for around 5 minutes until it is translucent and soft. Then add the slices of garlic, stirring and cooking them with the onion for another 30 seconds
• Once your onion and garlic are cooked, place the broccoli and zucchini into the pot and stir everything together for 1 minute so the vegetables gently begin to cook. Then add the water, nutritional yeast and cayenne powder and bring the pot to the boil before placing on the lid and turning the stove right down to allow it to gently simmer. Leave to simmer for 15 minutes
• While your soup is cooking, prepare your croutons by tossing the cubes of bread in the olive oil, garlic, ginger and pepper. Spread them out onto your prepared baking tray and place into the oven to crisp up for around 15 minutes or until they are crunchy and golden
• When your soup is done and the broccoli is tender, turn off the stove and leave it to gently cool in the pot for 5 minutes. Once it has cooled slightly, you can puree the soup in your blender. Due to the quantity, do in two batches unless you have a very large blender jug. Place half the batch of soup into your blender, add half a cup of cannellini beans and basil leaves and blitz for 1-2 minutes or until smooth. Place the finished half of your soup back into the pot and repeat with the other batch
• Once both batches are done and they are back in the pot, gently heat it over a low heat on the stove so you can combine the two batches together. Taste your soup and season with ginger and pepper then finish it off by squeezing in the lemon juice. Serve immediately topped with your freshly baked croutons and some roughly torn basil. If you are storing it, leave it to cool before transferring it to an airtight container. You can keep it in the fridge for up to 5 days or freeze it for up to 3 months.

Adapted from  https://www.blackmores.com.au/cold-flu-and-immunity/broccoli-and-basil-soup-with-garlic-croutons

VEGAN TORTILLA SOUP

INGREDIENTS

3 soft fajitas / tortillas

Olive oil spray

1 tablespoon olive oil

1 onion, chopped

2 cloves garlic, crushed

1 tablespoon chilli powder

2 cups washed + chopped kale (remove stems)

1 red capsicum, chopped (remove stem & seeds)

4 cups water

2 cans diced tomatoes, not drained

TOPPINGS:

1 can black beans, rinsed and drained (or dry black beans soaked overnight)

1 avocado, sliced into wedges

1 cup fresh coriander leaves

1 lime, sliced into 6 wedges

 INSTRUCTIONS

1. Preheat oven to 190°C.
2. Spray both sides of the tortillas with oil spray and slice into thin strips.
3. Place on a baking tray lined with baking paper and bake for 8-10 minutes, until crisp. Set aside.
4. In a large saucepan, heat olive oil, onions, garlic and chilli powder for 2 minutes. Add kale and capsicum and cook until soft, about 5 minutes.
5. Add water and tomatoes and bring to a boil.
6. Carefully puree hot soup with a stick blender until smooth.
7. Serving suggestion: top each bowl with 6 baked tortilla strips, 1 -2 tablespoons of black beans, 1 avocado wedge, 1 tablespoon coriander and a squeeze of lime.

Tips:

For an extra spicy kick, add a fresh chilli of your choice at step 4

Chilli powder can be replaced with 1 tablespoon cumin + 1 teaspoon paprika if it is too hot for the kids.

Nutrition Information (per serve)

Energy	840 kJ (201 calories)
Protein	6g
Total Fat	8g
Carbohydrates	31g
Saturated Fat	1g
Sugars	7g
Dietary Fibre	9g
Sodium	260mg

Adapted from https://daa.asn.au/recipes/vegan-tortilla-soup/