Beetroot & Chickpea Patties
Beetroot & Za’atar Crisps with Tahini Drizzle
Beetroot & Dark Chocolate Truffles
Vegan Irish Spinach Colcannon
Ingredients:
- 900g potatoes, peeled and chopped
- 3 tbsp olive oil or vegan butter
- 4 cups fresh spinach, chopped
- 1⁄2 cup scallions, finely chopped (green and white parts)
- 1⁄2 cup unsweetened plant-based milk
- Sea salt and black pepper
Instructions:
1. Place the chopped potatoes in a large pot of salted water. Bring to a boil and simmer until tender (about 15 minutes). Drain and set aside.
2. In a large skillet, heat 1 tbsp of olive oil over a medium heat. Add the chopped spinach and cook for 1-2 minutes until wilted. Remove from heat.
3. Return the drained potatoes to the pot. Add the remaining olive oil (or vegan butter) and start mashing. Gradually add the plant-based milk until the mash reaches your desired consistency – creamy but not watery.
4. Stir in the sautéed spinach and chopped scallions. Season generously with sea salt and black pepper. Mix well to distribute the greens evenly throughout the mash.
5. Spoon into a bowl and top with an extra drizzle of olive oil. Garnish with chopped fresh herbs e.g., parsley.
Nutritional Hero:
Spinach can help improve your eye health-thanks to lutein and zeaxanthin. These two powerful antioxidants found in spinach accumulate in the retina and help filter harmful blue light, reducing the risk of age-related macular degeneration and cataracts.
Dukkah Sweet Potato & Spinach Dhal
Ingredients:
- 2 sweet potatoes, peeled
- 1 large onion, sliced
- 250g red lentils
- 3 garlic cloves, chopped
- 1.2 litres hot vegetable stock
- 25g root ginger, finely chopped
- 2 tbsp dukkah spices
- 1 tbsp olive oil
- 200g baby leaf spinach
- 1 red chilli, deseeded and finely chopped (reserve some for garnish)
Instructions:
1. Cut the sweet potatoes into 2cm cubes. Put the sweet potatoes, lentils and stock in a large pan and bring to the boil. Simmer for 20 minutes, stirring occasionally.
2. Toast the spices in a dry frying pan for 2 minutes, transfer three-quarters to a pestle and mortar and grind to a powder, transfer the rest to a bowl. Set aside. Add the oil to the frying pan; add the onion. Cook for 15 minutes until soft, then stir in the garlic, ginger, chilli and ground spices.
3. Stir the spiced onions into the lentils and, over a low heat, add the spinach a handful at a time, stirring until wilted; season.
4. Serve the dhal in bowls, with a dollop of vegan yogurt, coriander and mango chutney. Sprinkle over the reserved spices and chilli.
Nutritional Hero:
Eating spinach in the form of a smoothie or juice is the best way to absorb lutein from spinach in our diet. Chopping the spinach before preparing the smoothie has been found to release the highest amount of lutein.
Spinach & Mint Pea Soup
Ingredients:
- 1 tbsp olive oil
- 850ml vegetable stock
- 1 large onion, chopped
- 3 tbsp freshly chopped mint
- 450g fresh spinach, washed
- 225g frozen peas, defrosted
- 150ml vegan crème fraiche
- fresh mint leaves to garnish
Instructions:
1. In a large saucepan, heat the olive oil over a medium heat, add the chopped onion and cook until it softens, approx. 5 minutes.
2. Shred the spinach, add it to the onions and stir until it wilts. Add the peas and stir again.
3. Gradually add half the stock, stirring and bring it slowly to the boil. Simmer for 5 minutes, stirring occasionally.
4. Puree the soup in a blender. Return it to the saucepan, add the chopped mint and stir for a further 2 minutes. Add the rest of the stock and heat through.
5. Remove saucepan from the heat, stir in the vegan crème fraiche and reheat the soup gently.
6. Serve garnished with fresh mint leaves.
Nutritional Hero:
Spinach is a great source of vitamin E, B vitamins, omega-3 fatty acids, and other nutrients, including lutein, which is loaded with anti-inflammatory and antioxidant properties.