Week #1 - Four recipes to get you started!
Hey there, and welcome to your first Comit issue! This is the beginning of an exciting journey, and I am hoping you'll be following along.
This week on the menu, we have
Vegan asparagus frittata 🌱
Mediterranean salad 🌱 ⚡
Veggie wrap with avocado 🌱
Oven roasted tomato rice 🌱
🫘 Vegan asparagus frittata
Ingredients (4 servings)
Batter
200g chickpea flour
600g room temperature water
1 level teaspoon of salt
1 tablespoon of extra virgin olive oil
1 level teaspoon of turmeric
Pepper to taste
Other ingredients
1 bunch of asparagus
1 red pepper
Seeds to taste for decoration (for example sesame or salad mix)
A clove of garlic
Extra virgin olive oil, salt
Kitchen Tools
A large bowl (where to mix the flour and water)
A whisk or a fork
A baking sheet of about 25cm in diameter
A knife
A cutting board
Instructions
Wash the asparagus, remove the hard lower part of the stem and cut them into 1 or 2 cm pieces.
Wash the pepper and cut it into small pieces.
Heat a little bit of oil in a pan.
Brown the garlic for a few minutes and then add the peppers.
Cook for 5 minutes, then add the asparagus and continue cooking for a few minutes until the asparagus soften. Salt to taste.
While the vegetables are cooking, put the flour, turmeric, pepper and salt in the bowl. Start adding the water a little at a time, stirring with a whisk or a fork to prevent lumps from forming.
Once you have obtained a homogeneous batter, pour it into the baking sheet.
Add the vegetables and decorate with the seeds.
Bake in a preheated static oven for about 25 minutes at 220 degrees.
Tips
Replacing a third of the water with an equivalent amount of beer will help you avoid the formation of lumps.
It can be consumed as a main course or with a side salad.
Storage
Store in the fridge for up to three days.
🥗 Mediterranean salad ⚡
Ingredients (4 servings)
200g tofu (replace with grilled chicken breast or ham for a non-vegan alternative)
250g precooked lentils
2 handfuls of cherry tomatoes
1 red bell pepper
2 cucumbers
Half a red onion
A few mint leaves
1 handful of peeled almonds
For the dressing:
3 tablespoons tahini (sesame seed paste)
1 tablespoon extra virgin olive oil
Juice of one lemon
Sweet paprika
Cumin
Kitchen Tools
Cutting board
Knife
Salad bowl
Non-stick pan
Small jar or cup for the dressing
Instructions
Prepare the Vegetables and Tofu:
Finely chop the cherry tomatoes, cucumbers, onion, bell pepper, and mint. Place them in a salad bowl.
Break the tofu into irregular chunks with your hands (or chop your chicken or ham) and add it to the bowl with the vegetables.
Toast the Almonds:
Toast the almonds in a non-stick pan over medium heat for about 10 minutes. Let them cool, then chop and add to the salad bowl.
Make the Dressing:
While the almonds are toasting, prepare the dressing. Use the jar to combine the tahini, olive oil, lemon juice, and spices and mix until smooth. If it's too thick, add a little water to reach the desired consistency.
Assemble the Salad:
Add the dressing to the salad bowl, mix well, and serve!
Tips
If you have trouble digesting raw onion, you can soak it in ice water for 10 minutes after chopping.
With these quantities, my partner and I had two meals, serving it with bread. If you're very hungry, you can use a bit more tofu and/or lentils.
Store in the fridge for up to 3 days.
🌯 Veggie wrap with avocado & chickpeas
Ingredients (4 servings)
1 aubergine
1 large red bell pepper
1 garlic clove
200g cooked chickpeas
1 avocado
4 large wraps
Extra virgin olive oil, salt, and pepper to taste
Kitchen Tools
Knife
Fork
Cutting board
Frying pan
Medium-sized bowl
Instructions
Prepare the Vegetables:
Cut the aubergine into 1 cm cubes and set aside.
Do the same with the bell pepper.
Heat a drizzle of oil in a frying pan, add the garlic clove, and let it brown for a few minutes.
Add the aubergine to the pan and cook over medium heat.
After 15 minutes, add the bell pepper and chickpeas. Season with salt and pepper to taste, cover with a lid, and cook for another 10 minutes. When the vegetables are cooked, turn off the heat and remove the garlic.
Prepare the Avocado:
Cut the avocado in half, remove the seed, scoop out the flesh with a spoon, and place it in a bowl.
Add a drizzle of oil, salt, and pepper, and mix everything, mashing the flesh until you get a smooth sauce.
After heating the wraps as indicated on the package, you can spread the avocado, cover with the vegetables, roll them up, and serve. Or do as I do - put the various ingredients on the table and let everyone assemble their own wrap ;-)
Tips
Aubergines absorb a lot of oil. If needed, you can add an extra tablespoon of oil or some water during cooking.
As an alternative to avocado, you can use spreadable cheese.
Storage
The vegetables can be stored in the fridge for 4–5 days. The avocado is a bit more delicate. Keep it in the fridge and cover it with a bit of lemon juice to prevent it from turning dark.
Bonus Recipe
If you have leftover vegetables, or if you cook extra, you can combine them with basmati rice and a fried egg for another filling and nutritious meal.
🌾 Baked Rice
Ingredients (4 servings)
300gr parboiled rice
700ml tomato passata
600ml water
300ml extra virgin olive oil
4 tablespoons of grated cheese (like Grana Padano)
125g of mozzarella cheese
Pepper to taste
Salt to taste
Some basil leaves
2 eggs
Kitchen Tools
A baking dish (~ 30cm x 30cm)
A small pot to boil the eggs
A ladle
Chopping board and knife
Instructions
Boil the eggs (they should cook for 8 minutes from boiling)
Pour the tomato passata and water into the baking dish
Add salt and pepper to taste
Finely chop the garlic and pour it into the baking dish
Pour the rice, distributing it evenly in the baking dish
Chop up the mozzarella and spread it in the baking dish
Peel the eggs, cut into chunks and pour into the baking dish
Tear the basil with your hands and add it
Mix everything so that the various ingredients distribute evenly
Cover the rice with four or 5 tablespoons of grated cheese
Preheat the oven to 180 degrees and bake for 45 minutes, followed by 10 minutes of grill
Suggestions
Cooking times can vary slightly depending on the type of oven and rice. You can taste before removing the dish to verify that the cooking is complete. Be careful not to burn yourself!
For this preparation, I used a passata made 100% with tomatoes, so I added plenty of salt. If you use a sauce prepared with other ingredients or that has salt in it, adjust accordingly
Storage
The rice keeps in the fridge easily for 2 or 3 days, but cover it with aluminium or cling film. If necessary, it can also be frozen.
Shopping lists
Final tips
If you don't want to prepare all these recipes at once, a time-saving tip is to prep the vegetables for the salad, frittata, and wraps in advance. Then, when you're ready to cook, you can simply assemble the recipes. Additionally, if you're short on time, look for the ⚡ symbol indicating the quickest recipe of the week.
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And if you have any feedback or ideas, feel free to leave a comment or reach out to me directly.
Thank you, and see you next week!
Andrea