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Lentil soup

Ingredients

• 1 cup green or brown lentils, rinsed
• 1 Tbsp olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 2 carrots, chopped
• 4 cups water or vegetable broth
• 1 tsp salt (adjust to taste)
• ½ tsp black pepper
• ½ tsp cumin (optional)

Method

1. Sauté the vegetables: heat the olive oil in a pot over medium heat. Add the onion, garlic and carrots and cook for 3–5 minutes until softened.
2. Add lentils and liquid: stir in the lentils, water or broth, salt, pepper and cumin.
3. Simmer: bring to the boil, then reduce the heat. Cover and cook for 25–30 minutes, until the lentils are tender.
4. Serve: adjust seasoning and serve hot.

Hummus without tahini

Makes about 1 cup.

Ingredients

• 1 can (400 g) chickpeas, drained and rinsed (or 1½ cups cooked)
• 2 Tbsp olive oil (optional — or use a little chickpea liquid for oil-free)
• 2 Tbsp lemon juice (about ½ lemon)
• 1 small garlic clove, minced
• 3–4 Tbsp water or chickpea cooking liquid (aquafaba)
• ½ tsp sea salt (adjust to taste)
• Pinch of cumin or paprika (optional)

Method

1. Add the chickpeas, lemon juice, garlic, salt and olive oil (if using) to a food processor or blender.
2. Blend, slowly adding water or aquafaba, until smooth and creamy.
3. Taste and adjust: more lemon for brightness, or more salt.
4. Serve with raw vegetables, cucumber slices or as a spread.

Tip: for extra creaminess, peel the chickpeas after rinsing.

Quinoa bowl with chickpeas & zucchini

1 serving.

Ingredients

• ½ cup quinoa, rinsed well
• 1 cup water
• ½ cup cooked chickpeas
• 1 small zucchini, diced
• 1 small garlic clove, minced (optional)
• 1 tsp olive oil (or a splash of water for oil-free)
• 1 Tbsp lemon juice
• Sea salt to taste
• Fresh parsley or coriander (optional)

Method

1. Cook the quinoa: combine quinoa and water in a small pot, bring to the boil, cover and simmer about 15 minutes until the water is absorbed.
2. Cook the zucchini: heat the oil (or water) in a pan, add garlic and zucchini and cook 3–4 minutes until just tender.
3. Assemble: layer quinoa, chickpeas and zucchini in a bowl.
4. Season: drizzle with lemon juice, add salt and top with herbs.

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