vegetarian Archives - Page 9 of 9 - ZestyKits - Regina Meal Kits, Recipes and Meal Prep

Crispy tofu pad see ew

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Feeling like Thai today? Forget the take-out and try this delicious Pad see ew! Pad see ew is a popular thai street food thats is similar to pad thai but is made with a slightly different sauce and extra thick noodles. This dish is filled with bold savoury and fresh flavours. This dish is super quick and easy to make. Forget take-out today and make this at home for the whole family to enjoy.

You will need

Preparation

1

Setup & grill the tofu:
Bring water to a boil for the noodles.

Drain the tofu. Dice the tofu in 2 cm pieces. Sprinkle with cornstarch. In an oiled pan on medium heat, cook the tofu for 2 minutes per side or until golden. Add 1/3 of the pad see ew sauce and cook 1 minute. Set aside.

2

Prepare the vegetables: Wash and clean all produce. Thinly slice the onion, mushroom and the daredevil pepper. Cut the chinese broccoli in 2 inch pieces.

3

Cook the vegetables:
In an oiled pan on medium heat, add the onion and mushroom. Cook for 5 minutes. Add the chinese broccoli and cook an additional 3 minutes. Add the rest of the pad see ew sauce. Cook for 2 minutes.

4

Cook the noodles & assemble:
When the water is boiling, add the thick rice noodles and boil for 4-5 minutes. Drain.

Add the tofu and the thick rice noodles to the vegetables and combine.

5

Prepare the garnish: Cut the lime in 6 wedges, roughly chop the cilantro and peanuts.

6

Garnish & serve: Garnish with the daredevil pepper, the peanuts, lime wedges, and cilantro. Serve.

Bon Appétit!

What's in my kit

Included

2 portions

4 portions

6 portions

tofu

175 gr

350 gr

525 gr

cornstarch

1 1/2 tbsp

3 tbsp

4 1/2 tbsp

onion

1 small

1 medium

1 large

mushroom

150 gr

300 gr

450 gr

daredevil pepper

thick rice noodles

125 gr

250 gr

375 gr

Chineese broccoli

125 gr

250 gr

375 gr

pad see ew sauce

1/4 cup

1/2 cup

3/4 cup

cilantro

3 gr

6 gr

9 gr

lime

peanut

1 tbsp

2 tbsp

3 tbsp

Note: For the list of ingredients, scoll to the bottom of the page.

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

BROCCOLI
Cruciferous vegetables such as broccoli, contain sulforaphane and indole-3-carbinol that have been shown to reduce the incidence of premenopausal breast cancer.

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Cooking for kids?
It can take up to 20 different exposures of the same food before some kids may even try it. So keep calm, and offer the same food in different ways.

Go easy on the pad see sauce if the kids are sensitive to the taste of soy sauce. Go easy on or avoid the cilantro as it has a strong flavour. You may want to avoid the daredevil pepper for the children.

Making this recipe with kids?
Ask the child to help with the following steps:

3: Add the rest of the pad see ew sauce and combine.
5. Separate the cilantro leaves.
6. Serve and garnish their plate.

Recommended Wine Pairing

Black cellar Malbec merlot
Aromas of plum, cherry, and licorice. Flavours of sweet raspberry and plums.
Region: Canada, Niagara Peninsula
Colour: Red
Alcohol: 13%
Price (SLGA): $12.20

Caliterra reserve sauvignon blanc
The nose is highly aromatic, highlighting its great freshness and aromas of tropical fruits like mango and passion fruit.
Region: Chili
Colour: White
Alcohol: 13%
Price (SLGA): $12.88

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

Plan: Plant-based, vegan:

firm tofu: water, soybeans (non-GMO), magnesium chloride, calcium sulphate
onion
mushroom
thick rice noodle (rice, water)
chineese broccoli
pad see ew sauce (dark soy sauce (soybeans, wheat, salt, water), soy sauce, hoisin sauce (Sugar, water, soybeans, salt, sweet potato, modified corn starch, sesame seeds, garlic, wheat flour, chili peppers, spices, caramel color, acetic acid, FD&C Red color no. 40, potassium sorbate added as a preservative), brown sugar, miso, cornstarch, vinegar, garlic powder)
lime
peanut
daredevil pepper
cilantro
love

Gluten friendly variation:

pad see ew sauce (all purpose liquid soy seasoning (vegetable protein from soybeans, water), hoisin sauce (water, molasses, all purpose liquid soy seasoning (vegetable protein from soybeans, water), brown sugar, miso, cornstarch, kombu (sea vegetable) vinegar, spices)

Nutritional Information

Vegetable cannellini curry

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Get ready for a delicious creamy pinto bean coconut carrot curry… in a hurry! This beautiful curry is filled with the heart warming flavours of fresh ginger, garlic, tumeric, corriander, cumin, and the creaminess of coconut milk. This dish requires only 10 minutes of preparation time and a total of 30 minutes to make.

Note: The curry leaves are eatible.

Featured Saskatchewan Products

You Will Need

Preparation

1

Preparation: In the sink, place the rice in a strainer and rinse it well. In a pot, add the brown rice, water (1 1/3 cup, 2 2/3 cups, 4 cups), salt (1/8 tsp, 1/4 tsp, 1/2 tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook for 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

2

Prepare the vegetables: Wash and clean all produce. Dice the onion in 1 cm dice. Mince the garlic. Grate the fresh ginger. Peel and thinly slice the carrot – 1/4 to 1/2 cm.

3

Start cooking the vegetables: In a large pot add the oil (1 tsp, 2 tsp, 3 tsp) and heat on medium/high heat. Add the onion, garlic, carrot and ginger to the pot. Stirring regularly, cook on medium heat for about 5 minutes, until the onion is tender.

4

Roast the spices with the vegetables: Add the creamy curry spice blend and salt (1/8 tsp, 1/4 tsp, 1/2 tsp) to the vegetables. Cook for 1 minute stirring regularly.

5

Finish the curry: Add the curry mix, coconut milk and water (1 1/3 cup, 2 2/3 cups, 4 cups ) to the vegetables. In a strainer drain and rinse the pinto beans. Add the pinto beans to the curry. Stir to combine. Bring the curry to a low simmer and let simmer uncovered 15-20 minutes.

6

Serve: In individual bowls, place the brown rice and curry.

Note: The curry leaves are eatible.

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Brown Rice

140 gr

280 gr

420 gr

Onion

1 small

1 medium

1 large

Garlic

3 clove

6 cloves

9 cloves

Fresh ginger

1/2 inch piece

1 inch piece

1 1/2 inch piece

Carrot

200 gr

400 gr

600 gr

Creamy curry spice

25 gr

50 gr

75 gr

Pinto beans

200 gr

400 gr

600 gr

Curry mix

1/2 cup

1 cup

1 1/2 cup

Curry mix ingredients: Coconut mylk, tomato paste, cornstarch

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CARROT
Like all colourful vegetables, carrots are a gold mine of antioxidants such as carotenoids, polyphenols and vitamins. Beta-carotene in carrots helps protect vision (yes your grandmother was right!). A high intake of carotenoids has been linked with a significant decrease in post-menopausal breast cancer, as well as prostate cancer.

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
Go easy on the creamy curry spice blend as some children may not be used to indian spice blends.

Making this recipe with kids?
Ask the child to help by completing step 4 & 5:

Roast the spices with the vegetables
Finish the curry

Recommended Wine Pairing

Homestead Bar À Vin

Josh McLean, Owner

Call 306-586-9720 and ask for the ZestyKits wine pairings. Click here to see their full wine offering.

Cellars Can Siol, Azimut Blanc 2017
Region: Penedès, Spain
Colour: White
Alcohol: 11.5%
Price: $20.27

Max Ferdinand Richter, Mulheimmer Zeppeling 2018
Region: Mosel, Germany
Colour: White
Alcohol: 10%

Bonnet-Huteau, Les Dabinières sur Lie 2018
Fantastic, vivacious Muscadet, full of zesty white fruit character, some minerality, plenty of weight from 6 months on lees (sur Lie) and organically produced.
Region: Muscadet, France
Colour: White
Alcohol: 12.5%

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Lentil cottage pie

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How about a twist on the classic shepherd’s pie? Cold days are all about hearty comfort foods, and our cottage pie’s potato mash, filled with lentils, celery, onion, carrots and spices gives this old classic a delicious update. We love this comforting and heart warming meal and we are convinced you will love it too!

You Will Need

Preparation

1

Start the potatoes: Preheat the oven to 400ºF. Peel the russet potatoes. Cut them into 1-inch cubes and put them into a pot and barely cover them with water. Cover, bring the water to a boil. Cook until tender, 15 to 20 minutes.

2

Cook the lentils: Rinse the lentils in a colander. In a medium pot add the lentils and water (2 cup, 4 cups, 6 cups) bring to a boil. Reduce the heat to low, cover and simmer for 15 to 20 minutes, or until the lentils are cooked through. Drain the excess water. Add the rustic spice blend and peas.

3

Prepare the vegetable: While the potatoes are cooking, wash and dry the vegetables. Peel and dice the carrot, onion and celery in about 1/2 cm dices*.

*cutting the vegetables in small dices is important to ensure a shorter cooking time.

4

Cook the vegetables: In a pan on medium high heat, add the oil and the diced carrot, onion and celery. Cook 5 minutes or until the vegetables are soft.

5

Mash the potatoes: Drain in a colander. Return to the potatoes the pot. Add butter* (1 tbsp, 2 tbsp, 3 tbsp) and milk* (3 tbsp, 1/3 cup, 9 tbsp) to the potatoes. Season with salt & pepper. Use a potatoes masher or an electric mixer to mash the potatoes into a soft pure. Taste and adjust seasoning. *Non dairy: Replace the butter with margerine or plant based butter (e.g. Earth balance). Replace the milk with plant based milk. My favourite is canned coconut milk – It is rich and unsweetened.

6

Assemble & bake the cottage pie: In a pyrex baking dish (9″ x 5″, 9” x 13”, 10″ x 15″), add the vegetables and lentils. Top with the mashed potatoes and bake 15-20 minutes. Serve.

Bon Appétit!

What's in my kit

2 portions

4 portions

6 portions

lentils

2/3 cup

1 1/3 cup

2 cups

green peas

75 gr

150 gr

225 gr

onion

carrot

100 gr

200 gr

300 gr

celery stalk

100 gr

200 gr

300gr

rustic spice blend

1 tsp

2 tsp

3 tsp

russet potato

600 gr

1200 gr

1800 gr

Health fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

CELERY
Just 2 stalks of celery contain as much potassium as a banana.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Yum foods
Serve ”Yum” foods with new foods. When your child sees food they recognize it may entice them to explore other new foods. For example, this dish may be served with a bit of ketchup.

Cooking for kids?
Feel free to slowly introduce new vegetables to children.

Making this recipe with kids?
Ask the child to help by completing step 4 and 6.

Cook the vegetables
Serve

Wine Pairings

JP CHENET RESERVE PINOT NOIR
Raspberry and cherry aromas with a touch of spice. A red berry flavour with a medium finish.
Region: France
Alcohol: 12%
Price (SLGA): $15.04

COPPER MOON CHARDONNAY
A lemon yellow coloured wine with aromas of ripe apple, pear, pineapple and a touch of floral. It is a soft, medium-bodied wine with flavours of ripe stone fruit and a touch of citrus on the finish.
Region: British Columbia, Canada
Colour: White
Alcohol: 13%
Price (SLGA): $11.13

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watcher Smart Points

Nutritional Information

Creamy yellow split pea soup

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This yellow split pea soup is a flavor and protein powerhouse. Just one small bowl offers over 15 grams of protein. Yellow peas are packed with fiber, protein, and tons of vitamins. If the nutritional content doesn’t make you excited to try this recipe, the taste most certainly will. This soup uses rich, warming spices to yield layers of flavor that will keep your taste buds entertained. It’s kind of like warm sunshine in soup form. Yummy!

Featured Saskatchewan farmers & producers

You will need

Preparation

1

Cook the onion: Dice the onion.

In a oiled pot, cook the onions on medium heat for 5 minutes.

2

Cook the soup: Rinse the yellow split pea in a strainer. Add the yellow split pea, cumin, turmeric & vegetable concentrate and water (3 1/2 cups, 7 cups, 10 1/2 cups) to the pot. Bring to a boil and let simmer covered on low-medium heat for 40 minutes.

When the soup has about 10 minutes left to simmer, turn on the oven to 400F to heat up the ciabatta.

3

Cut the tomato & parsley: Wash and dry all produce.

Cut the tomato in small dices and roughly chop the parsley.

4

Combine the soup garnish: Cut the lemon in half and juice it.

Add lemon juice (1 tbsp, 2 tbsp, 3 tbsp) to a small bowl. Add the same quantity of olive oil as lemon juice. Add the tomatoes and the parsley to a small bowl. Combine.

5

Finish the soup & heat the ciabattas: Place the ciabatta in the over for 2 minutes.

Place the soup in the blender* and blend until smooth, 1 minute.

Return the soup to the pot and season with salt & pepper. Combine and bring to a simmer. Taste and adjust seasoning.

Note: Ensure to not overfill the blender. If needed blend in multiple batches.

6

Garnish & serve: Garnish the soup with tomato and parsley. Serve with the warm ciabatta.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

6 portions

onion

1 small

1 medium

1 large

yellow split pea

2/3 cup

1 1/3 cup

2 cups

tomato

fresh parsley

4 gr

8 gr

12 gr

lemon

spice blend

1 1/2 tsp

3 tsp

4 1/2 tsp

ciabatta

Health fact

Dr. Craig Herrington, Naturopath

Owner of Regina Naturopathic

SPLIT PEA
A 25 year study of 16,000 men, found that those who regularly consumed legumes (like dried peas) had an 82% lower risk of heart disease.

Cooking with kids

Lacey Engel, Registered Dietician

Owner of Beyond Baby Nutrition

Get those kids in the kitchen! Little ones as young as two years old can help with meal prep. When kids help prepare food, they may be more likely to try the same food at the table.

Making this recipe for kids?
Soup can be hot and uncomfortable to eat for children. You can place the soup in a larger bowl so it cools down.

Making this recipe with kids?
Ask the child to help by completing step 6:

Garnish and serve

Recommended wine pairing

Brumont merlot-tannat
Bright, bold aromas of cherry, plum, raspberry and strawberry also including toasted nuts, oak and hints of vanilla.
Region: South-West France
Colour: Red
Alcohol: 13.5%
Price (SLGA): $13.97

E&J Gallo family vineyards chardonnay
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispness. A lingering finish tastes of ripe, red apples.
Region: California
Colour: White
Alcohol: 13%
Price (SLGA): $10.20

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Mango and crispy tofu bowl

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Are you ready for an explosion of summer flavours? A mix lemon & orange zest with doterra lime essential oil, chili flakes, black pepper and honey creates a spicy, sweet and crispy tofu. For a hit of brightness, we’ve paired juicy mango with lime and fresh mint for a subtly sweet and refreshing bowl. We also added roasted potatoes. This salad is topped with our signature zesty tangerine, mango & lime dressing and crunchy cashews.

Tools

knife
cutting board
pan
baking sheet
parchment or non stick liner
plate
small bowl

Featured Local Products

Preparation

1

Cook to potatoes: Line a baking sheet with a non-stick sheet or parchment paper. Wash the potatoes and cut in 2 cm (1 inch) dices. Drizzle with oil (1/2 tsp, 1 tsp, 1 1/2 tsp), salt (1/8 tsp, 1/4 tsp, 1/2 tsp), and pepper (1 pinch, 1/8 tsp, 1/4 tsp). Combine to ensure even coating and place in an even layer to ensure the potatoes cook evenly. Bake in the oven about 20 minutes or until the potatoes are fully cooked and start to become golden. Keep the oven on to heat the buns.

*Note: If you have a vegetable basket you can cook your potatoes on the BBQ instead of the oven. Cook the potatoes about 20 minutes, turning mid way through cooking.

2

Fry the tofu: While the potatoes are cooking, drain the tofu. Discard the marinade. Cut the tofu in 2 cm dices. Place the cornstarch and salt (¼ tsp, 1/2 tsp, 3/4 tsp) on a plate and coat each tofu dice with the cornstarch and salt. In a large pan, heat the oil ( 1/2 tbsp,1 tbsp, 1 1/2 tbsp) on medium heat. Place the tofu dices in the pan in a single layer and cook each side for about 2 minutes until they are golden. Once the tofu is cooked, place it in a bowl and set aside.

3

Prepare the lime and mango: Rinse and dry all produces. Peel and thinly slice the mango in about 1/2 cm slices. Cut the lime in 6 segments.

4

Prepare the mint and cashews: Roughly chop the mint and cashews in about 1 cm pieces.

5

Assemble the salad: On individual plates, place the spinach and top with mango slices, cashew, lime, and mint.

6

Garnish and serve: Place crispy tofu dices and roasted potato dices on each plate and top with tangerine dressing.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

mango

lime

potato

350 gr

700 gr

organic tofu

200 gr

400 gr

cornstarch

2 tbsp

1/4 cup

spinach

60 gr

120 gr

cashew

2 tbsp

1/4 cup

mint

3 gr

6 gr

Tangerine dressing

3 tbsp

1/3 cup

oil

1/2 tbsp + 1/2 tsp

1 tbsp + 1 tsp

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

pepper*

1/8 tsp

1/4 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

SPINACH
Using mouthwash, destroys the bacteria in the mouth that we need to convert the beneficial nitrates in vegetables such as spinach, beets, radishes and arugula. This blocks the heart healthy effects of these vegetables.

Cooking with Kids

Making this recipe for kids?
Feel free to go easy or leave out the fresh mint as some children do not like its flavour.

Making this recipe with kids?
Ask the child to help by completing step 5 & 6

Assemble the salad
Garnish and serve

Recommended Wine Pairing

PETER LEHMANN LAYERS
Semillon, Muscat, Gewürztraminer and Pinot Gris, each add character to the final blend. An attractive pale yellow with green tints, it has aromas of citrus, hints of peach and aromatic lifted spiciness.
Region: Australia
Colour: White
Alcohol: 13.5%
Price (SLGA): $17.75

CONO SUR BICICLETA PINOT NOIR ROSE
Pomegranate and cranberry on the nose with light floral notes. Juicy sweet cherry flavours followed by a dry, fresh finish.
Region: Pirque, Chile
Colour: Rose
Alcohol: 13.0%
Price (SLGA): $13.17

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Royal Lebanese couscous

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Get ready to travel to Libanon and discover it’s fresh, invigorating and flavourful cuisine. This dish is filled with warm and rounded Middle Eastern aromatics, like cinnamon and cumin, offset by cooling fresh mint. This traditional Lebanese couscous is the shape of small peas which is completely different from tiny fluffy grains of north African couscous.

Featured Saskatchewan Ingredients

You Will Need

Preparation

1

Cook Lebanese couscous: Dice the onion. Place half the onion in a pot with water (4 cups, 6 to 8 cups, 10 cups). Season with salt. Bring to a boil.

Add the Lebanese couscous and cook for 12 minutes. Strain the couscous.

Gluten Friendly- Cook the quinoa:
Cook the quinoa like pasta.

Add the quinoa to boiling water, reduce the heat to low/medium and cook uncovered until desired texture is reached: 15 – 18 minutes. Using a strainer, strain and rinse the quinoa.

2

Preparation: Wash and dry all produce. Peel the carrot, slice the carrot and zucchini in thin slices. Roughly chop the dried apricot and plums and mint.

3

Cook the onion and carrot: In an oiled pan, add the onion and the carrot. Cook for 5 minutes. Add the Lebanese spice blend and season with salt & pepper. Cook for 1 minute, stirring constantly.

4

Add the vegetables & chickpeas: Add the zucchini, Lebanese chickpeas, dried apricots and plums, water (1/4 cup, 1/2 cup, 3/4 cup). Combine, keep the heat on medium and cook for 6 minutes. Add water 1 tbsp at a time if the pan dries out.

5

Finish the Lebanese couscous: In an oiled pot on the heat to medium/high, add the Lebanese couscous, fry for 5 minutes, stirring every minute or two. Add the vegetables and chickpeas. Combine.

Gluten Friendly- Combine: Add the quinoa and chicken to the vegetables. Combine

6

Garnish & serve: In individual bowls, place the couscous and garnish with mint. Serve.

What's in my kit

2 portions

4 portions

6 portions

onion

1 small

1 medium

2 small

Lebanese couscous

150 gr

300 gr

450 gr

carrot

75 gr

150 gr

225 gr

zucchini

1 small

1 medium

2 small

Lebanese spice blend

2 1/4 tsp

4 1/2 tsp

2 tbsp

dried plums

3 tbsp

1/3 cup

9 tbsp

spiced chickpeas

200 gr

400 gr

600 gr

mint

3 gr

6 gr

9 gr

Dr. Herrington's Health Fact

Regina Naturopathic

CHICKPEAS

Chickpeas are high in protein, vitamins and minerals, and contain a beneficial type of fibre, that promotes digestive health, heart health (by improving cholesterol levels), and even weight loss and diabetes.

Cooking with Kids

Making this recipe for kids?
Feel free to go easy on the Lebanese spice blend.

Making this recipe with kids?
Ask the child to help by completing steps 4 and 6:

Add the vegetables and chickpeas
Garnish and serve

Ingredients

onion
lebanese couscous: wheat flour, water, salt
carrot
zucchini
mint
dried apricot & plumbs
Lebanese chickpeas: chickpeas, paprika, black pepper, cumin, cloves, coriander, cardamom, nutmeg, cinnamon.
Lebanese spice blend: paprika, black pepper, cumin, cloves, coriander, cardamom, nutmeg, cinnamon.

Gluten friendly adaptation

quinoa instead of lebanese couscous

Crunchy tofu soba noodle bowl

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This meal is satisfying and comforting, but it doesn’t feel heavy. This hearty soba noodle bowls is filled with cruchy green vegetables, fried tofu squares coated in a light spicy soy and maple sauce. This bowl is topped with cashews, green onions, cilantro and lime.

Recommended Wine Pairing

BURIED HOPE CABERNET SAUVIGNON
Full-bodied wine with notes of spicy oak, sweet plum and cassis.
Region: California, USA
Colour: Red
Alcohol: 14.5%
Price (SLGA): $15.47

CONO SUR ORGANIC SAUVIGNON BLANC
Mineral and citric, with herbal hints and notes of white flowers and melon on the nose. A balanced wine with a long mineral finish.
Region: San Antonio Valley, Chili
Colour: White
Alcohol: 13.5%
Price (SLGA): $13.15

Featured Saskatchewan Products

Regina Naturopathic

BOK CHOY
Bok choy is one of the most nutrient dense vegetables around. Meaning it contains more nutrients per calorie than almost all other vegetables!

Cooking with Kids

Making this recipe for kids?
Feel free to go easy or leave out the cilantro as some children do not like its flavour.

Making this recipe with kids?
Ask the child to help by completing steps 5 and 6:

Add the soba noodles
Garnish and serve

Tools

knife
baking sheet
cutting board
Pot
Pan
Medium bowl

Ingredients

Included

2 portions

4 portions

Bok choy

200 gr

400 gr

Snap peas

75 gr

150 gr

cashews

1/4 cup

1/2 cup

lime

Green onion

cilantro

3 gr

6 gr

tofu

225 gr

450 gr

Corn starch

2 tbsp

1/4 cup

Soba noodles

125 gr

250 gr

Spicy maple soy sauce

1/4 cup

1/2 cup

salt*

1/4 tsp

1/2 tsp

oil*

1 tbsp

2 tbsp

water*

2 liter

1 liter

Preparation

1

Prepare the vegetables: In a medium pot bring the water (1 liter, 2 liter), to a boil on high heat for the soba noodles. Rinse and dry all produces. Cut the bok choy in 4 cm slices. Cut the snap peas in 2. Slice the green onion in ½ cm slices. Roughly chop the cashew and the cilantro. Cut the lime in 6.

2

Fry the tofu: Drain the tofu. Cut the tofu in 2 cm dices. Sprinkle all sides with corn starch and salt (1/4 tap, 1/2 tsp). In a large pan, heat the oil (1 tbsp, 2 tbs) on medium heat. Add the tofu and cook each side for about 3 minutes until they are golden. Once the tofu is cooked, place it in a bowl and set aside.

3

Cook the soba noodles: Once the water is boiling, add the soba noodles, stir. Cook for 7 minutes. Place a strainer in the sink, drain the soba noodles and rinse.

4

Cook the vegetables: In the same pan you cooked the tofu, add the spicy maple soy sauce and bring it to a boil. Add the snap peas and cook for 3 minutes. Add the bok choy, cook for 1 additional minute.

5

Add the soba noodles: Add the drained soba noodles and the pan. Combine to coat with the spicy maple soy sauce.

6

Garnish and serve: In individual bowls, place the soba noodles, tofu and vegetables. Garnish with lime wedges, green onion slices, cilantro and cashew.

Bon Appétit!

Nutritional Information

Jamaican jerk eggplant

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The inspiration for this dish came from Jamaican jerk chicken. We know you will love this smoky and spicy twist on this Caribbean classic. Marinated and roasted chickpeas are bursting with flavours. The dish is accompanied by a fresh and crisp mango salad and brown rice. Eggplant is sliced into thick “steaks” and generously brushed with jerk marinade made with tamari, scotch bonnet, coconut sugar, fresh ginger, garlic, lime, chilies, onion, and a selection of spices like cinnamon and coriander. The result is a dish filled with bold flavours.

Tags

Note: We cannot guarantee any dish is allergen free.

Cool fact

JERK COOKING
Jerk refers to a way that a meat, be it chicken, beef, pork, goat, fish, vegetables or fruit is seasoned and cooked. This style comes from Jamaica. The typical cooking style uses a marinade or paste that includes at least pimento, which is often called allspice, and scotch bonnet peppers, also known as habenero.

Cooking with Kids

Making this recipe for kids?
Feel free to go easy or leave out the jerk marinade as it is spicy.

Making this recipe with kids?
Ask the child to help by completing step 6:

Assemble and serve

Tools

Ingredients

Included

4 portions

2 portions

eggplant

jerk marinade

1/2 cup

1/4 cup

rice

2/3 cup

1/3 cup

water

1 1/3 cup

2/3 cup

salt*

1/2 tsp

1/4 tsp

jerk chickpea

340 gr

160 gr

mango

cucumber

2 mini

lime

romaine

1/2

jerk salad dressing

4 tbsp

2 tbsp

Preparation

1

Marinade the eggplant: Preheat the oven to 400F. Rinse and dry the eggplant. Cut the eggplant in 1 cm slices. Make the slices as even as possible as the will allow for even cooking. Place the eggplant slices in a medium bowl and cover with the jerk marinade. Ensure the eggplant is evenly coated.

Note: this pictures shows a regular eggplant. Your meal kit has a japanese eggplant which has a bit of a different shape. Cut round 1 cm thick slices.

2

Cook the rice: In the sink, place the rice in a strainer and rinse it well. In a pot, add the rice, water (1 1/3 cup, 2/3 cup), salt (1/2 tsp, ¼ tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

3

Bake the chickpeas: Preheat the barbecue to 400F. lace the Jamaican jerk chickpeas on a baking sheet lined with parchment paper. Bake about 15 minutes or until slightly crispy.

4

Prepare the vegetables: Rinse and dry all produces. Peel the Cut the mango and cucumber in 2 cm dices. Cut the romaine in 3 cm slices. Cut the lime in 6.

5

Bake the eggplant: Once the barbecue is heated to 400F, place the marinated eggplant slices on the barbecue. Cook each side about 5 minutes. Ensure the eggplant is soft.

Note: If cooking in the oven, ensure the oven is at 400F, place the eggplant on a lined baking sheet and bake about 8 minutes per side.

6

Assemble and serve: In individual bowl, assemble the salad: place the romaine, mango, cucumber and top with jerk salad dressing. In individual plates, place the rice, top with cooked eggplant and roasted jerk chickpeas.