meat free — Meat free dining has gained significant popularity, as more people embrace plant-based meals for health and environmental benefits. With a variety of ingredients available, one can create delicious dishes that are both satisfying and nutritious. Here, we present a selection of recipes that highlight the versatility of legumes, fresh produce, and wholesome flavours.
Photo: cyprus-mail.com
Meat free: Legumes with Lemony Fish Fillet
This dish combines the wholesome goodness of legumes with the delicate flavour of fish, making it a perfect option for a balanced meal.
Photo: cyprus-mail.com
Ingredients
- 8 fish fillets (sea bream or sea bass), skinned
- 150g lentils (soaked overnight)
- 150g chickpeas (soaked overnight)
- 150g fine beans (soaked overnight)
- 150g frozen peas
- 1 celery stick, cut into small cubes
- 2 medium carrots, cut into small cubes
- 200g cherry tomatoes, halved
- 2 spring onions, finely chopped
For the Dressing
- 150ml olive oil
- Juice & zest of 1 lemon
- 1 teaspoon oregano
- 1 teaspoon fresh mint, finely chopped
- 1 tablespoon fresh parsley, finely chopped
- Salt and pepper to taste
Preparation
Begin by boiling the chickpeas and fine beans in plenty of water (enough to cover them by 2-3 cm) over medium heat for 50-60 minutes, or until they become soft. Drain and set aside. In another pot, boil the lentils with sufficient water for 25-30 minutes, then drain. For the peas, boil them in water for 5-10 minutes and drain as well.
In a large mixing bowl, combine the lentils, chickpeas, fine beans, peas, celery, carrots, cherry tomatoes, and spring onions. Drizzle with the dressing and mix well, reserving some dressing for the fish.
In a non-stick pan, heat a little olive oil and sauté the fish fillets skin-side down until golden brown and crispy. Reduce the heat and cook for a total of 6-8 minutes, turning to ensure even cooking.
Split the legume mixture evenly onto four plates and place a fish fillet on top of each serving. Drizzle with a touch more dressing and serve alongside fresh bread for a wholesome dining experience.
Green Smoothie Bowl
For a refreshing and energising start to your day, try this vibrant green smoothie bowl. Packed with nutrients, it’s a feast for both the eyes and the taste buds.
Ingredients
- 1 large banana (140 g)
- 1 small avocado (125 g)
- 200g strained yogurt
- 100g almond milk
- 70g spinach
- 50g peanut butter
- 2 tablespoons maple syrup
- 1 teaspoon organic chia seeds
For the Garnish
- Muesli
- Forest fruits
- Edible flowers
Preparation
To prepare the smoothie, place all the ingredients into a blender and process until smooth and creamy. Pour the mixture into bowls and embellish with a sprinkle of muesli, a handful of forest fruits, and delicate edible flowers for a touch of elegance.
Mushroom Soup with Tahini
This comforting mushroom soup is enriched with tahini, providing a creamy texture and a nutty flavour that elevates the dish to new heights.
Ingredients
- 2 tablespoons olive oil
- 1 leek, finely chopped
- 1 clove garlic, finely chopped
- 250g assorted mushrooms, sliced
- 4 tablespoons apple cider vinegar
- 1 teaspoon pepper
- 2 litres water
- 100g Carolina rice
- 1 teaspoon salt
- 6 lettuce leaves, finely chopped
- 290g chanterelle mushrooms
- Juice of 2 lemons
- 1 tablespoon cornstarch
- 2 tablespoons tahini
- 2 teaspoons oregano
To Serve
- 3 tablespoons dill, coarsely chopped
- Drops of truffle oil
- Pickled spicy peppers
Preparation
Start by sautéing the leek in olive oil for about 3 minutes. Add the garlic and assorted mushrooms, deglazing the pan with apple cider vinegar. Season with pepper and then pour in the water. Once the mixture reaches a boil, add the salt and rice, simmering for 10 minutes.
After turning off the heat, stir in the chopped lettuce and chanterelle mushrooms. In a bowl, mix the lemon juice with cornstarch until dissolved, then add tahini and oregano, blending until smooth. Temper the mixture by adding 2-3 ladles of hot broth from the pot, then return it to the pot and simmer for an additional 2 minutes, stirring until the soup thickens.
Serve hot, garnished with dill, a drizzle of truffle oil, and pickled peppers for a delightful finish.
These recipes are brought to you by the Lidl Food Academy, where culinary creativity meets accessibility. For more inspiring ideas, visit Lidl Food Academy.
