Pack in those Greens

Quick and affordable vegetable recipes that are simple enough to make on lazy days

Lutho Pasiya

GREEN food should be healthy, cheap, delicious, fresh and accessible.

In past generations, eating locally, storing up food, cooking at home, gardening and composting were all done as a matter of course.

Today, we call it “going green” but ultimately it is just managing food and basic needs using affordable methods. Below are cheap and easy meals you can do on your lazy days.

Broccoli

Broccoli is a cheap vegetable and it provides some of almost every nutrient that you need. It’s particularly rich in vitamin C, which acts as an antioxidant and may boost your immune system.

HEARTY BEEF & BROCCOLI STIR FRY

Ingredients

15ml coriander seeds 500g sirloin steak, sliced 60ml olive oil 1 red, yellow, and orange pepper, sliced into rings 2 red onions, sliced into wedges 5ml chopped fresh garlic 5ml grated fresh ginger 1 red chilli, chopped 200g broccoli, cut into florets and soaked in boiling water for 2 minutes 60ml soy sauce 125ml sweet chilli sauce 5ml sesame oil 2ml salt 125ml chopped fresh coriander Noodles, to serve

Method

Pound the coriander seeds in a pestle and mortar and place in a bowl with the sliced steak and half the olive oil.

Rub into the meat and set aside for 10 minutes. Heat the rest of the oil in a wok or large frying pan until hot and brown the meat in batches on both sides. Remove and set aside. Heat more oil if necessary and fry the peppers, onions, garlic, ginger and chilli until fragrant.

Drain the broccoli and add to vegetables. Stir fry for two minutes. Return the steak.

Mix the soy, sweet chilli, sesame oil and salt and pour over the meat and vegetables. Stir fry for two minutes, stir in the coriander and serve with noodles

CREAMY SPINACH SOUP WITH GOAT CHEESE

Spinach

Bagged spinach is quite healthy and almost always reasonably priced. Spinach is rich in vitamin K, which plays an important role in bone health and reducing the risk of heart disease and cancer.

Ingredients

2 tbsp olive oil 1 medium yellow onion, chopped (about 1 cup) 1 small russet potato (170g) peeled and diced 750ml low-sodium chicken or vegetable broth ½ tsp kosher salt, or more to taste ¼ tsp freshly ground black pepper 230g fresh baby spinach 1 cup low-fat milk, or more as needed; can substitute 1 cup additional broth 85g soft goat cheese (chevre) 2 tbsp plain yoghurt (low-fat or full fat)

Method

In a medium pot over medium heat, heat the oil until shimmering. Add the onion and cook, stirring, until softened, about three minutes. Add the potato, broth, salt and pepper and bring to a boil.

Reduce the heat to medium-low, cover and simmer until the potato is tender, about 10 minutes.

Add the spinach, return the soup to a boil and cook until the spinach is completely wilted but still a vibrant green, one to two minutes. Remove from the heat.

Using an immersion blender, blend the soup until smooth. (Alternatively, let the soup cool for 15 minutes, then purée in batches in a stand blender.)

Creamy spinach soup with goat cheese.

Return the puréed soup to medium heat; add the milk and cook until warm but not boiling. Add the goat cheese to the pot and whisk until melted.

In a small bowl, stir the yoghurt with just enough water or milk, a teaspoon at a time, until it is the consistency of pancake batter.

Ladle the soup into serving bowls and, using a fork, drizzle the yoghurt on top as a garnish and serve.

GREEN SMOOTHIE WITH YOGHURT, PEAR, AND GINGER

This smoothie is cool, creamy, and gently tangy with a base of plain yoghurt (providing calcium, protein, and probiotics) softly sweetened with whole fruit – a very ripe pear and few dates (adding fibre, vitamin C and minerals) – and with a refreshing zing of ginger root.

Ingredients

¾ cup ice 1 cup lightly packed spinach leaves 2/3 cup plain yoghurt ½ cup sliced almonds 1 very ripe medium pear (any variety), peeled, cored, and cut into chunks 3 pitted dates, coarsely chopped 1½ tsp chopped fresh ginger Honey, to taste (optional)

GREEN SMOOTHIE WITH YOGHURT, PEAR, AND GINGER

Method

Place the ice into a blender and process to crush it. Add the spinach, yoghurt, almonds, pear, dates, and ginger and blend until smooth and frothy, with a little texture remaining from the almonds and dates. Taste, and then blend in a little honey to taste, if desired.