Healthy Hearty Recipes

We may still be enjoying the warm weather, but we have started getting a few brisk nights creeping through recently.

We’ve put together some healthy, hearty meal options that will hit the spot on those cooler evenings, but won’t weigh you down or leave you feeling too full later on. That’s a win-win for us.

Creamy Vegan Broccoli Cauliflower Soup

This easy healthy soup is packed with veggies and makes the best lunch on a chilly day.

Ingredients

• 2 tbsp extra virgin olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 1 medium head broccoli, finely chopped (florets and stalk, about 4 cups)
• 1 medium head cauliflower, finely chopped (about 4 cups)
• 1 small-medium potato, diced
• 1/4 cup flour
• 4 cups vegetable broth
• 1 cup unsweetened, unflavoured almond milk
• 1/3 cup yeast flakes
• 1 1/2 tsp kosher salt (to taste)
• Freshly ground black pepper
• 1 tbsp lemon juice

Method

1. Heat oil in a soup pot over medium heat. Add onion, ½ tsp salt, and a grind of pepper; sauté for 5 minutes or until softened. Add garlic and cook for another minute.
2. Add carrots, broccoli, cauliflower, and potato; sauté 3–5 minutes. Stir in flour to combine.
3. Add broth, milk, yeast flakes, and another ½ tsp salt. Bring to a boil, then reduce heat to low and simmer, covered, 15–20 minutes or until veggies are tender. Stir in lemon juice and adjust seasoning.
4. Blend half the soup, leaving some chunky for texture, or roughly mash before serving.

Spicy Thai Ramen

This spicy Thai ramen is a cross between a Thai Tom Yum soup and a classic Japanese ramen.

Ingredients

• 1 tbsp avocado oil
• 1 onion, chopped
• 1 stalk lemongrass, cut in 2-inch pieces
• 2 cm ginger, sliced or cubed
• 4 kafir lime leaves
• ½ cup shiitake mushrooms, halved
• 1–2 tbsp Thai red curry paste
• 4 cups vegetable broth
• 1 cup coconut milk
• 1–2 tbsp soy sauce
• 1 tbsp coconut sugar
• Juice of 1 lime
• 200 g soft tofu, cubed
• 2 packs ramen noodles

Method

1. Heat oil in a pot over medium-high heat.
2. Add onion, lemongrass, and ginger; cook 2–3 minutes.
3. Add lime leaves, mushrooms, and curry paste; cook 1 minute.
4. Add broth, coconut milk, soy sauce, and sugar; bring to a boil.
5. Reduce heat, cover, and simmer 10 minutes.
6. Add ramen noodles; cook 2–3 minutes until soft.
7. Serve topped with tofu and a squeeze of lime.

Optional: Garnish with sliced green onions and sesame seeds.

Potato Pizza with Double Cheese & Olives

Vegetarian and delicious!

Ingredients

• 10–12 medium potatoes
• 2 tbsp oil
• 1 cup Kalamata olives
• 1 red onion, sliced
• 1 ball fresh mozzarella, sliced
• 100 g Parmesan, grated
• 10 sprigs thyme or rosemary
• For the crust:
• 150 g refined flour
• 200–250 g whole wheat flour
• 1 cup water (250 ml)
• 25 g active yeast
• 1 tbsp olive oil
• 1 tsp salt

Method

1. Dissolve yeast in 1/5 cup lukewarm water with 2 tbsp refined flour. Cover and let activate 30 minutes until bubbly.
2. Preheat oven to maximum with baking trays inside. Add remaining water, oil, and salt to yeast mixture. Stir in all flour and knead into a dough.
3. Divide dough into two portions. Roll out on floured surface and place on baking paper.
4. Brush each crust with 1 tbsp oil. Layer thin potato slices, onion, cheese, herbs, and olives. Season with salt and pepper.
5. Slide pizzas (on paper) onto hot trays. Bake 8–10 minutes until crust is golden. Top with extra herbs and Parmesan before serving.

Coconut Noodle Soup

This curry-inspired coconut noodle soup is on the table in 30 minutes. Top with grilled shrimp for extra protein, or keep vegan.

Ingredients

• 2 tbsp coconut oil
• 1 large shallot, diced
• 4 cloves garlic, sliced
• 2 cm ginger, grated
• 1 red capsicum, chopped
• 1 cup frozen edamame
• 4 cups vegetable broth
• 1 can coconut milk
• 1 tbsp red curry powder
• 1 tbsp ground turmeric
• ½ tsp cayenne (to taste)
• Salt and pepper
• 16 large shrimp, thawed and peeled (optional)
• 100 g dry brown rice noodles
• 2 cups baby spinach
• Optional garnish: Thai basil, cilantro, green onion, lime, chilli slices

Method

1. Heat coconut oil in a pot over medium heat. Sauté shallot, garlic, and ginger 2 minutes.
2. Add capsicum and edamame; cook 4 minutes.
3. Stir in broth, coconut milk, curry powder, turmeric, cayenne, salt, and pepper. Simmer 10 minutes.
4. Meanwhile, grill shrimp 4 minutes each side until pink, if using.
5. Boil noodles 2 minutes; drain.
6. Stir spinach into soup and remove from heat.
7. Divide noodles among bowls, ladle soup on top, add shrimp, and garnish.

Tuna Melt

Ingredients

• 1 tin tuna, drained and rinsed
• ¼ cup mayonnaise
• 2 stalks celery, finely diced
• ¼ cup onion, finely chopped
• Few sprigs parsley, chopped
• 1 tbsp red wine vinegar
• Salt and pepper
• 2 slices bread of choice
• 2 slices cheese

Method

1. Mix tuna with mayonnaise, vinegar, celery, onion, parsley, salt, and pepper.
2. Lightly toast bread. Spread ghee or coconut butter on each slice.
3. Top with tuna mixture and a slice of cheese.
4. Grill 1–2 minutes until cheese melts. Serve open-faced or as a sandwich.

Slow Cooker Chipotle Corn Chowder

Ingredients

• 3 cups corn kernels (3–4 ears)
• 8 small red potatoes
• 3 cloves garlic, minced
• 2 chillies, diced
• 1 tsp chipotle sauce
• 2 tbsp flour
• 1 tsp oregano
• 1 tsp thyme
• 1 tsp onion powder
• 6 cups vegetable broth
• 1 cup Greek yoghurt
• 1 cup grated cheddar
• Salt and pepper

Method

1. Combine corn, potatoes, garlic, chillies, chipotle sauce, flour, oregano, thyme, onion powder, and broth in slow cooker.
2. Cook 7–8 hours on low or 3–4 hours on high.
3. Stir in yoghurt and cheese until melted. Season to taste.

Tip: Let yoghurt warm to room temperature before adding to prevent curdling.