MEAL PLAN - MARCH 1, 2018 ORGANIC FARM BOX

By Ramya Megna

FIVE EASY FARM BOX DISHES YOU CAN MAKE THIS WEEK

This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.

 

1. SILVERBEET & CHICKPEA HARISSA 

 Serves 4

  • 2 tablespoons olive oil
  • 1 onion, sliced
  • 4 silverbeet leaves, stalks removed and sliced on an angle, leaves shredded
  • 2 garlic cloves, thinly sliced
  • 1 tablespoon ground cumin
  • 400g can chickpeas, rinsed, drained
  • 2 tablespoons tomato paste
  • 2 tablespoons good-quality harissa paste
  • 2 tablespoons apple cider vinegar
  • 1/2 cup thick Greek-style yoghurt
  • 2 tablespoons zaatar

Heat oil in a large, deep frypan over medium heat. Add onion and cook, stirring, for 5 minutes or until translucent. Add silverbeet stalks and cook, stirring, for a further 5-6 minutes until softened and onion is starting to caramelise. Add garlic, cumin, chickpeas, tomato paste, harissa, and 1 tablespoon water. Cook, stirring, for 3 minutes or until well combined and tomato is softened.

Add the silverbeet leaves, vinegar and a splash of water, then cover with a lid and steam for 3-4 minutes until silverbeet is wilted but is still bright green. Season.

 Serve the harissa chickpeas topped with yoghurt and zaatar.

 

2. MUSHROOM & GREEN BEANS

Serves 4
  • 100g green beans, trimmed and cut into laves
  • 200g mushrooms, sliced
  • Pinch of salt
  • 4 garlic cloves, minced
  • 2 fresh chili peppers
  • 3 green onions
  • 2 tablespoons tamari
  • 2 tablespoons olive oil
  • 500g chicken strips 

Heat up the oil in the wok. Add green beans to fry for 4-6 minutes until there are wrinkles on the surface. Add the mushrooms and stir fry for 2 minutes. Transfer the beans, mushrooms and any extra oil if there is out of the wok.

Add minced garlic, chili pepper and green onion; fry for 1 minute over slow fire. Add the chicken strips and fry until for 10 minutes until cooked through.

 Return the mushrooms and beans, stir in tamari and salt and combine.

 Serve with rice or noodles

 

3. MUSHROOM & ROCKET RISOTTO

Serves 4

  • 8 cups chicken stock
  • 100g butter
  • 250g brown mushrooms, sliced
  • 1 onion, finely chopped
  • 5 cups arborio rice
  • 1 cup grated parmesan cheese, plus shaved parmesan to serve
  • 1 bunch rocket, trimmed, washed and chopped

Heat chicken stock in a saucepan until simmering.

Melt half of butter in a large heavy-based frying pan on medium. Cook mushrooms for 5 minutes, until golden. Remove from pan and set aside. Add onion to same pan and cook for 3 minutes. Stir through rice and cook for 1 minute, until rice is translucent.
 
Add 1 cup of hot stock. Simmer, stirring constantly, adding a ladle of stock at a time as liquid is absorbed. This should take 15–20 minutes, until rice is just tender.

Remove from heat and stir through grated parmesan, rocket, mushrooms and remaining butter. Cover and set aside for 2 minutes. Top with shaved parmesan to serve.

 

4. CARROT CAPSICUM RICE

Serves 4

  • 250g Long grain Rice
  • 100g carrot, finely chopped
  • 100g capsicum, finely chopped
  • salt to taste
  • 1/4 teaspoon turmeric
  • 1/2 teaspoon mustard seeds
  • few curry leaves
  • 1 teaspoon masala powder
  • 2 tablespoon olive oil
  • 1 tablespoon lemon juice


Wash and cook rice normally and keep aside.

Heat oil in wok, add mustard and curry leaves, allow mustard to crackle. Then add carrot, capsicum, turmeric and little salt. Cook till vegetables are tender.

Add masala powder, salt and saute for a while.

Add rice and mix well.

Remove from flame and add lemon juice. Mix well.

 

5. TUNA, CORN, FETTA & ROCKET WRAPS

Serves 4 

  • 100g rocket leaves, washed
  • 200g smooth fetta crumbled into large chunks
  • 185g can tuna in springwater, drained
  • 2 corn cobs, peeled
  • ¼ cup fresh dill fronds
  • ½ cup flat parsley leaves
  • ½ medium red onion, finely diced
  • 3 tablespoons olive oil
  • Juice of one lemon
  • Sea salt and freshly ground black pepper
  • 4 pieces wholegrain mountain bread
  • Heat a frying pan on high, add 1 tablespoon olive oil and the corn cobs, turning occasionally until they begin to char all over. Once the corn is cooked on all sides, remove from heat and set aside to cool.  When they are cooled run a knife down each cob, cutting off the kernels from the cob, then place the kernels in a large mixing bowl.
    Add the rocket, tuna, dill, parsley and onion. Pour over the lemon juice to taste and the remaining olive oil.  Season with salt and pepper. Toss gently and crumble large chunks of the Lemnos Smooth Fetta on top of the salad and serve chilled.
    Prepare you flat-bread on the bench and place your tuna, rocket and fetta salad inside. Wrap tightly and enjoy.