New thread so I don’t lose them.

ROASTED VEGETABLE AND TOFU COUSCOUS WITH HARISSA SAUCE

harissa is a north african chilli sauce that is excellent served with pasta and rice dishes or with roasted meat and fish. any that is left over can be stored in a screw top jar in the refridgerator for a week

Ingredients – serves 4

for the hariisa sauce
2 red sweet peppers, 3 large red chilli peppers, 2 fat garlic cloves peeled and chopped, 2 tsp cummin seed, 1 Tspn ground coriander, 4 Tspn olive oil

for the couscous
12 baby carrots, 3 Tspn olive oil, 1 yellow sweet pepper seeded and cut into chunks, 1 eggplant peeled and cut into small pieces, 100gms chestnut mushrooms cut into halves, 1 red onion peeled cut into wedges and layers separated, 50gm blanched almonds, 200 gms smoked tofu cubed, 200gms couscous, half tsp saffron threads

method

1. for the sauce, grill the peppers and chillies until the skins are scorched all over. cover, leave to cool, then peel off the skins, deseed and roughly chop the flesh. place the peppers, chillies, garlic, cummin and coriander in a food processor and blend until smooth. add the olive oil and process again until combined.
2. preheat oven to 200C
3. blanch the carrots in a pan of boiling water for 5 mins, then drain. spoon the olive oil into a shallow roasting tin and place in the oven until very hot. add the vegetables and turn to coat them in oil.
4. roast for 20 minutes, then scatter the almond and tofu cubes amongst the vegetables and cook for another 10 to 15 mins or until the veges are tender and brown at the edges.
5. while the veges are cooking, put the couscous and saffron threads in a heat proof bowl and pour boiling water over them to cover. cover and leave to stand for 10 mins or until the water has been absorbed. transfer the couscous to a serving dish and fork up the grains to separate them. spoon the vege mixture on top and spoon either warm or cold harissa sauce over it or serve the sauce separately.

500cla, 13g protein, 30g fat (satur 4), 46g carbohydrate, 7g fibre, 28mg of sodium and no cholesterol

hey Bubba I will start a new area for you over at Thee’s for veggo recipes :)

g’ay bubba – i’m still doing paving and bricking so i’ll be in and out – mostly out. …. those recipes take a while for a two fingered typist – so be patient.

the mushrooms can be button mushies and you can leave the saffron out all together imho.

g’ay thee – who’s stealing our best darn cook and librarian to their own forum LOL.?
bubba’s quite right about tofu being deep fried mostly – our favourite tofu recipe is and so are most others.

so the thread title really should be low fat, low GI recipes for tofu – but a man who is carefree with his saffron shouldn’t be too fussy about titles – eh but?

bubba louie said:

New thread so I don’t lose them.

ROASTED VEGETABLE AND TOFU COUSCOUS WITH HARISSA SAUCE

harissa is a north african chilli sauce that is excellent served with pasta and rice dishes or with roasted meat and fish. any that is left over can be stored in a screw top jar in the refridgerator for a week

Ingredients – serves 4

for the hariisa sauce
2 red sweet peppers, 3 large red chilli peppers, 2 fat garlic cloves peeled and chopped, 2 tsp cummin seed, 1 Tspn ground coriander, 4 Tspn olive oil

for the couscous
12 baby carrots, 3 Tspn olive oil, 1 yellow sweet pepper seeded and cut into chunks, 1 eggplant peeled and cut into small pieces, 100gms chestnut mushrooms cut into halves, 1 red onion peeled cut into wedges and layers separated, 50gm blanched almonds, 200 gms smoked tofu cubed, 200gms couscous, half tsp saffron threads

method

1. for the sauce, grill the peppers and chillies until the skins are scorched all over. cover, leave to cool, then peel off the skins, deseed and roughly chop the flesh. place the peppers, chillies, garlic, cummin and coriander in a food processor and blend until smooth. add the olive oil and process again until combined.
2. preheat oven to 200C
3. blanch the carrots in a pan of boiling water for 5 mins, then drain. spoon the olive oil into a shallow roasting tin and place in the oven until very hot. add the vegetables and turn to coat them in oil.
4. roast for 20 minutes, then scatter the almond and tofu cubes amongst the vegetables and cook for another 10 to 15 mins or until the veges are tender and brown at the edges.
5. while the veges are cooking, put the couscous and saffron threads in a heat proof bowl and pour boiling water over them to cover. cover and leave to stand for 10 mins or until the water has been absorbed. transfer the couscous to a serving dish and fork up the grains to separate them. spoon the vege mixture on top and spoon either warm or cold harissa sauce over it or serve the sauce separately.

500cla, 13g protein, 30g fat (satur 4), 46g carbohydrate, 7g fibre, 28mg of sodium and no cholesterol

30g of fat is pretty high. Is that per serve?

30g of fat is pretty high. Is that per serve?

—————-

yes that is per serve but i don’t think it’s high for the main meal of the day…. you can have four times this amount in a day (i think?) and most are unsaturated fats which are ok

“ your body actually requires some types of fats – called essential fatty acids – which can’t be manufactured in your body….”
pg8 – ‘the low GI vegetarian cookbook’ by dr jennie brand-miller (plus others)

ok – lunchtime 7th june and it’s raining
- this recipe and the next one have 12grams of fat (2gms saturated)

VEGETARIAN PAELLA (pg 129 the low gi vegetarian cookbook)
serves 6-8, prep time 20mins, cook time 35mins.

Paella makes a fantastic addition to a party menu. It is easy to prepare, as it is cooked in the one pan. You can add practically anything you like.

Ingredients
1Tspn olive oil, 2 red onions thinly sliced, 2 cloves of garlic crushed, 1tspn sweet smoked paprika, 2 tspn paprika, 300gms basmati rice, half tspn saffron strands, 1 litre good quality vegetable stock, 1 red capsicum and 1 green capsicum roasted peeled and sliced, 2 vine ripened tomatoes deseeded and diced, 150gms of fresh corn kernels which is about 1 large cob, 150gms of frozen baby peas thawed, 300gms firm tofu cut into 2cm chunks, 170gms of drained marinated artichoke hearts cut into thin wedges and 75gms pine nuts toasted to serve.

Method

1. heat the oil in a large heavy base saucepan over medium low heat. add the onion and cook, stirring occasionally, for 5-6 mins, or until onion is soft. add the garlic and cook, stirring, for 1 min. add the paprika and cook, stirring for 1 min more. add the rice and stir to coat the grains in the spices.

2. add the saffron to the vegetable stock, then add the stock to the rice. bring to the boil, then reduce heat to low, cover the pan with a lid or piece of foil and simmer for 20-25 mins, or until the stock is absorbed and the rice is cooked

3. add the capsicums, tomatoes, corn, peas and tofu, stir to combine, cover again and cook for a further 5 mins.
remove from the heat and stir through the artichokes. serve garnished with the pine nuts.

pepe said:

30g of fat is pretty high. Is that per serve?

—————-

yes that is per serve but i don’t think it’s high for the main meal of the day…. you can have four times this amount in a day (i think?) and most are unsaturated fats which are ok

“ your body actually requires some types of fats – called essential fatty acids – which can’t be manufactured in your body….”
pg8 – ‘the low GI vegetarian cookbook’ by dr jennie brand-miller (plus others)

I know all about fats – lapst weight watchers lifetime member. That’s a bit high for weight loss. Good fats still add weight.

pepe said:

ok – lunchtime 7th june and it’s raining
- this recipe and the next one have 12grams of fat (2gms saturated)

VEGETARIAN PAELLA (pg 129 the low gi vegetarian cookbook)
serves 6-8, prep time 20mins, cook time 35mins.

Paella makes a fantastic addition to a party menu. It is easy to prepare, as it is cooked in the one pan. You can add practically anything you like.

Ingredients
1Tspn olive oil, 2 red onions thinly sliced, 2 cloves of garlic crushed, 1tspn sweet smoked paprika, 2 tspn paprika, 300gms basmati rice, half tspn saffron strands, 1 litre good quality vegetable stock, 1 red capsicum and 1 green capsicum roasted peeled and sliced, 2 vine ripened tomatoes deseeded and diced, 150gms of fresh corn kernels which is about 1 large cob, 150gms of frozen baby peas thawed, 300gms firm tofu cut into 2cm chunks, 170gms of drained marinated artichoke hearts cut into thin wedges and 75gms pine nuts toasted to serve.

Method

1. heat the oil in a large heavy base saucepan over medium low heat. add the onion and cook, stirring occasionally, for 5-6 mins, or until onion is soft. add the garlic and cook, stirring, for 1 min. add the paprika and cook, stirring for 1 min more. add the rice and stir to coat the grains in the spices.

2. add the saffron to the vegetable stock, then add the stock to the rice. bring to the boil, then reduce heat to low, cover the pan with a lid or piece of foil and simmer for 20-25 mins, or until the stock is absorbed and the rice is cooked

3. add the capsicums, tomatoes, corn, peas and tofu, stir to combine, cover again and cook for a further 5 mins.
remove from the heat and stir through the artichokes. serve garnished with the pine nuts.

Sounds good. You guys must spend a fortune on saffron.

bubba louie said:

pepe said:

30g of fat is pretty high. Is that per serve?

—————-

yes that is per serve but i don’t think it’s high for the main meal of the day…. you can have four times this amount in a day (i think?) and most are unsaturated fats which are ok

“ your body actually requires some types of fats – called essential fatty acids – which can’t be manufactured in your body….”
pg8 – ‘the low GI vegetarian cookbook’ by dr jennie brand-miller (plus others)

I know all about fats – lapst weight watchers lifetime member. That’s a bit high for weight loss. Good fats still add weight.

lapsed even.

Sounds good. You guys must spend a fortune on saffron.
————————————————

Grow it!
if I sprout on any more about growing your own saffron, yous will clout me one. Yeah an anitial outlay for the bulbs but they increase, and as years go on more flowers per plant.
I hope this isn’t hijacking..

Happy Potter said:

Sounds good. You guys must spend a fortune on saffron.
————————————————

Grow it!
if I sprout on any more about growing your own saffron, yous will clout me one. Yeah an anitial outlay for the bulbs but they increase, and as years go on more flowers per plant.
I hope this isn’t hijacking..

No good to me up here. :(

Sounds good. You guys must spend a fortune on saffron.
—-
chuckle – we leave it out mostly.

HP is brilliant in the way she has successfully grown it.
this next recipe requires ginger and that is rapidly becoming my favourite smell – and youse q’billies can grow the stuff – how lucky are you!!!

note that some of these recipes have been cooked using our own – fresh peas. chilli, corn, spring onions, carrots, celery, spinach etc – and the preparation time is doubled (at least) if you include picking and washing.

as a rainbow glows in the cloudy sky and waves of rain sweep across pepe’s prairie i give you -

SHIITAKE, GINGER AND TOFU HOKKIEN NOODLES*

serves 4 prep time 15 mins marinating time 4 hours cook time 10 mins

chinese black vinegar is available from asian supermarkets. its a delicious addition to asian stir fries, marinades and salad dressings

Ingredients
2Tspns soy sauce, 2Tspns chinese rice wine, 1Tspn chinese black vinegar, 1 clove garlic crushed, 2tspns finely grated ginger, 375g packet firn tofu, cut into 15mm cubes, 450g packet hokkien noodles, 1 Tspn olive oil, 3cm piece of ginger cut into very thin matchsticks, 1 long red chilli deseeded thinly sliced, 150g baby corn halved lengthwise, 150g fresh shitake mushrooms halved, 150g sugar snap peas strings removed, 6 spring onions trimmed and cut into 4cm lengths, 1 bunch of choy sum trimmed cut into 3 equal lengths.

Method
1. combine the soy sauce, rice wine, vinegar, garlic and grated ginger in a shallow, non-metallic dish. add the tofu and turn to coat in the marinade. cover and refridgerate for 4 hours, turning once.
2. meanwhile place the noodles in a large heatproof bowl and cover with boiling water. set aside for 5 mins then drain well.
3. heat half the oil in a large wok or frying pan. with a slotted spoon add the tofu (reserving the marinade) in batches and fry until golden. remove and set aside.
4. heat the remaining oil, add the sliced ginger and chilli and stir fry for 30 secs. add the baby corn and mushrooms and stir fry for 2 mins more. add the sugar snap peas and spring onions and cook for 1 min, then add the choy sum and reserved mainade. toss together for 1-2mins over heat. return the tofu to the wok and toss to combine and heat through.
5. place the noodles in bowls and top with the vegetables and marinade liquid.

from pg 139 of – “The Low Gi Vegetarian Cookbook – Delicious and healthy Gi and vegetarian friendly recipes from the Gi pioneers”
Dr Jennie Brand-Miller, the authority on low GI eating – Kaye Foster-Powell and Kate Marsh with Philippa Sandall

pepe said:

Sounds good. You guys must spend a fortune on saffron.
—-
chuckle – we leave it out mostly.

HP is brilliant in the way she has successfully grown it.
this next recipe requires ginger and that is rapidly becoming my favourite smell – and youse q’billies can grow the stuff – how lucky are you!!!

note that some of these recipes have been cooked using our own – fresh peas. chilli, corn, spring onions, carrots, celery, spinach etc – and the preparation time is doubled (at least) if you include picking and washing.

Not brilliant, just game to have a go. Growing the golden threads has turned out to be childs play. I wish I could grow ginger too.

pepe said:

as a rainbow glows in the cloudy sky and waves of rain sweep across pepe’s prairie i give you -

SHIITAKE, GINGER AND TOFU HOKKIEN NOODLES*

serves 4 prep time 15 mins marinating time 4 hours cook time 10 mins

chinese black vinegar is available from asian supermarkets. its a delicious addition to asian stir fries, marinades and salad dressings

Ingredients
2Tspns soy sauce, 2Tspns chinese rice wine, 1Tspn chinese black vinegar, 1 clove garlic crushed, 2tspns finely grated ginger, 375g packet firn tofu, cut into 15mm cubes, 450g packet hokkien noodles, 1 Tspn olive oil, 3cm piece of ginger cut into very thin matchsticks, 1 long red chilli deseeded thinly sliced, 150g baby corn halved lengthwise, 150g fresh shitake mushrooms halved, 150g sugar snap peas strings removed, 6 spring onions trimmed and cut into 4cm lengths, 1 bunch of choy sum trimmed cut into 3 equal lengths.

Method
1. combine the soy sauce, rice wine, vinegar, garlic and grated ginger in a shallow, non-metallic dish. add the tofu and turn to coat in the marinade. cover and refridgerate for 4 hours, turning once.
2. meanwhile place the noodles in a large heatproof bowl and cover with boiling water. set aside for 5 mins then drain well.
3. heat half the oil in a large wok or frying pan. with a slotted spoon add the tofu (reserving the marinade) in batches and fry until golden. remove and set aside.
4. heat the remaining oil, add the sliced ginger and chilli and stir fry for 30 secs. add the baby corn and mushrooms and stir fry for 2 mins more. add the sugar snap peas and spring onions and cook for 1 min, then add the choy sum and reserved mainade. toss together for 1-2mins over heat. return the tofu to the wok and toss to combine and heat through.
5. place the noodles in bowls and top with the vegetables and marinade liquid.

from pg 139 of – “The Low Gi Vegetarian Cookbook – Delicious and healthy Gi and vegetarian friendly recipes from the Gi pioneers”
Dr Jennie Brand-Miller, the authority on low GI eating – Kaye Foster-Powell and Kate Marsh with Philippa Sandall

I LOVE hokkien noodles. I’ve just bought some Soba Noodles to play around with as well.

Happy Potter said:

pepe said:

Sounds good. You guys must spend a fortune on saffron.
—-
chuckle – we leave it out mostly.

HP is brilliant in the way she has successfully grown it.
this next recipe requires ginger and that is rapidly becoming my favourite smell – and youse q’billies can grow the stuff – how lucky are you!!!

note that some of these recipes have been cooked using our own – fresh peas. chilli, corn, spring onions, carrots, celery, spinach etc – and the preparation time is doubled (at least) if you include picking and washing.

Not brilliant, just game to have a go. Growing the golden threads has turned out to be childs play. I wish I could grow ginger too.

Pots indoors?

I’ve been reading up on tofu and lots of recipes say to drain and press it first. Draining is obviously needed but do you press yours?

bubba louie said:

Happy Potter said:

pepe said:

Sounds good. You guys must spend a fortune on saffron.
—-
chuckle – we leave it out mostly.

HP is brilliant in the way she has successfully grown it.
this next recipe requires ginger and that is rapidly becoming my favourite smell – and youse q’billies can grow the stuff – how lucky are you!!!

note that some of these recipes have been cooked using our own – fresh peas. chilli, corn, spring onions, carrots, celery, spinach etc – and the preparation time is doubled (at least) if you include picking and washing.

Not brilliant, just game to have a go. Growing the golden threads has turned out to be childs play. I wish I could grow ginger too.

Pots indoors?

That’s a thought.. or build a permanant hothouse near the steaming HWS..

bubba louie said:

I’ve been reading up on tofu and lots of recipes say to drain and press it first. Draining is obviously needed but do you press yours?

no
we have made it from soya beans – that’s the only time you would press it – i think?

Thumbprint jam bikkies by the 100s on the go..I’ve too many jams and had some more handed to me today > crabappple and raspberry and plum and raspberry. Plus I have my lime curd and lillypilly jelly and a dozen other jams..

pepe said:

bubba louie said:

I’ve been reading up on tofu and lots of recipes say to drain and press it first. Draining is obviously needed but do you press yours?

no
we have made it from soya beans – that’s the only time you would press it – i think?

They were talking about the bought stuff.