VEGAN | DAIRY-FREE | HIGH FIBRE
Health Note:
As the days get cooler, we all need something comforting and wholesome to keep us warm from the inside out. Lets put a healthy spin on comfort food to boost our immunity for the coming winter months. The real star of the show when it comes to choosing unrefined carbohydrates is…Fibre! This recipe has been crafted to tick off all the boxes: high-fibre, hearty, comforting goodness all-in-one! Root vegetables, our main ingredients for this recipe, are one of the most nutrient dense veggies nature has to offer. Root veg are good sources of both soluble and insoluble fibre. Fibre is essential to gut health. It also lowers high blood cholesterol levels and stabilises blood sugar.
Who said comfort food has to be unhealthy?
You Will Need:
Ingredients:
Base:
1. 400g Woolworths frozen puff pastry roll
2. Cooking oil
3. Whole-wheat flour
Filling:
1. 2x cans of coconut milk
2. 500g diced butternut
3. 500g diced sweet potato
4. 4 cups spinach
5. 2 cups brown onion
6. 2 cups diced carrots
7. 2 cups red/green bell pepper
8. 2 cups cashew cream (soak and blend)
9. 1 cup rosemary
10. 1 cup mushrooms
11. 2 tablespoons crushed garlic
12. 1 tablespoon ginger powder
13. 1 tablespoon onion powder
14. 1 tablespoon cayenne pepper
15. 1 tablespoon cumin powder
16. 1/2 tablespoon tomato paste
16. 1/4 teaspoon salt (optional)
17. Cooking oil
Garnishing (optional):
1. 1/2 cup fresh basil
2. 1/2 cup fresh coriander
Method:
1. Preheat oven to 200°C.
2. Soak cashew nuts overnight or for 1 hour in boiling water. Blend in a food processor until smooth. Decant into a glass jar.
3. Remove puff pastry from freezer and allow to come to room temperature. Once thawed, remove from packaging and unroll. Cover the dough with wax/baking paper and a damp tea towel. Do not allow to dry out.
3. Boil/steam sweet potato and butternut in 2 cups of water until semi soft. Allow to drain well.
2. Heat oil in a large pan/pot.
3. Add the onion, carrots, peppers and mushrooms. Once onions are glassy, add tomato paste, garlic and spices and allow to simmer for five minutes. Fry until ingredients are slightly caramelised.
4. Add the rest of your veg and toss well continuously on medium heat for five minutes. Add a dash of water and cashew cream and continue to toss for two minutes. Allow to simmer on low heat.
5. On a lightly floured surface drizzle oil and lay out puff pastry. Roll out to fit desired baking/ casserole dish. Do not roll too thin. Grease baking dish with olive oil and arrange dough evenly.
6. Bake dough at 200°C for ten minutes until golden brown. Remove.
7. Add the cooked veg to the baked pastry dish. Pour in coconut milk and rosemary and gently fold into the ingredients.
7. Allow to bake at 180°C for 15 minutes.
8. Garnish with coriander and basil. Enjoy!
