Food Health & Wellness

Wholefood Soul Food

Delicious, nutritious, plant-based recipes to make you feel good and feed your soul

Hummus 3 Ways

Hummus is easy and affordable, and the resulting flavour is far superior to those tubs of store-bought dip.

Ingredients (makes about 1kg hummus altogether)

Base Hummus
• 6 cloves of garlic
• 3 x 400g tins of chickpeas
• 150ml lemon juice (juice of 3 lemons)
• 6 tablespoons light tahini
• 3 teaspoons salt
• A pinch of freshly ground black pepper
• ½ tsp pinch of ground cumin
• 9 tablespoons water

Herb Hummus
• ½ cup roughly chopped fresh parsley
• ¼ cup roughly chopped fresh tarragon or basil
• 2 to 3 tablespoons roughly chopped fresh chives or green onion
• 2 tablespoons of olive oil

Sweet Beet Hummus
• 1 medium raw beetroot
• 4 tablespoons of olive oil

Method
Base Hummus:
1. Peel the garlic.
2. Drain & rinse the chickpeas.
3. Add all the ingredients into a food blender until it reaches the desired consistency (longer if you want a smooth hummus, shorter if you want chunks to remain).
4. Separate the mixture into three bowls.

Herb Hummus
1. Roughly chop your fresh parsley, tarragon or basil and chives.
2. Add chopped greens and additional olive oil to the base mixture and blend.

Sweet Beet Hummus:
1. Chop up your raw beetroot in small-medium chunks, sprinkle with some olive oil and a pinch of salt and pop into the oven for about 25mins.
2. Add the roasted beetroot and additional olive oil to the base mixture and blend.

Serve with flatbreads, olives, roasted peppers, roasted tomatoes, artichokes, just about anything works.

Baked Chickpea Falafels & Yogurt Sauce

These falafels are light in fat and so flavourful, this recipe is about to become your new go-to.

Ingredients (makes 12 patties)
Falafels
• 250g dried organic chickpeas, soaked in twice their volume of water overnight
• ½ bunch organic parsley
• 2 tablespoons avocado oil
• 1 tablespoon flaked sea salt
• 2 cloves roasted garlic

Sauce
• 1 cup Greek yogurt
• 1 tablespoon minced chives
• 1/4 red onion, minced
• black pepper and flaked sea salt, to taste


Method

1. Preheat the oven to 180ᵒ C.
2. Combine the chickpeas, parsley, avocado oil, salt, and garlic in a food processor or a blender until you have a thick, slightly textured paste. You may need to add water to get the blades to turn but keep the dough as dry as possible.
3. Use your hands to make 12 patties, forming them between your palms. Place them on a baking sheet lined with wax paper.
4. Bake for 20 minutes, or until the patties are golden brown and firm. While the patties bake, make the yogurt sauce. Combine the yogurt, chives, and onion, and season with salt and pepper.

These falafel patties are delicious served with a cucumber and tomato salad, hummus, or fresh pita bread.

Creamy Lime and Avocado Tart

This tart has a creamy avocado coconut filling with a coconut pecan crust. It’s super easy to make, vegan and gluten-free!


Ingredients
Crust
• 1/4 cup shredded unsweetened coconut
• 1/2 cup chopped pecans
• 1/2 cup dates (about 12 dates)
• 1-2 teaspoons lime zest
• pinch of sea salt

Tart Filling
• 2 avocados (about 1 1/2 cups of avocado puree)
• 1/4 cup of fresh squeezed lime juice
• 1/4 cup coconut or agave nectar (or honey)
• 1 Tablespoon coconut oil
• 1 teaspoon lime zest

Method
1. Process the crust ingredients (coconut, pecans, dates, lime zest and sea salt) in a food processor or mini chopper until the dates have turned into sticky paste holding the crust ingredients together. Take the mixture out of the processor and press evenly into a springform pan. Place the pan in the freezer while you make the tart filling.
2. While the crust is setting in the freezer, blend ingredients for the filling (avocados, lime juice, agave, coconut oil and lime zest) in a high-speed blender or food processor until creamy.
3. Pour the avocado filling over the crust in your pan and use a spoon to make sure the filling is even and smooth.
4. Place the pan in the freezer to set up, at least 2 hours, but can be overnight. Take out of freezer,
remove the springform pan, let sit out for 10-15 minutes, decorate with raspberries, cut into slices
and serve. The longer it sits out, the filling will soften and become more like pudding. It still tastes amazing, but not as firm. Store any leftovers back in the freezer.

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