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Plant Box Recipes 15/10/2020


Get your taste buds fired up for Portuguese night! Our Portuguese-themed Market Box is filled to the brim with tasty treats inspired by Portuguese cuisine. And what would Portuguese cuisine be without flame-grilled veggies, sweet peppery sauces, tender juicy cuts of meats, and our all time favourite prego rolls! Be sure to visit the ‘Your Farmer’ blog page on our website to read all about some of the local suppliers of this week’s farm fresh ingredients. www.farmersmarket.ucook.co.za/blogs/your-farmers 



Pineapple Bowl Fruit Salad 

A carved out pineapple bowl is the only way to eat a fruit salad in style – wouldn’t you agree? Filled with pineapple, Naturally Organic banana slices and Terra Madre blueberries. 

  • Slice pineapple in half lengthways, leaving the stem intact. Slice the fruit around the perimeters, angling your knife towards the middle, then make a few cuts across. Scoop chunks out with a spoon and then chop into bite sized pieces.  
  •  Slice up and add some bananas, blueberries and pineapple pieces into the pineapple bowl. 
  • Drizzle with yoghurt and sprinkle over some Seeds and Citrus granola. It’s a bowl of Tropical heaven! 

CHEF’S TIP:

The pineapple bowl can also be used for savoury food dishes e.g. currys. 


Tofu Shakshuka Portugese Style

A plant-based twist on the well loved shakshuka. Packed with nutrients, flavour and deliciousness. 

  • In a pan with oil fry 1 chopped Umthunzi pepper and 1 chopped onion. Cook until they start to soften and add some salt to the mix. Add about 3-5 crushed garlic cloves, 1 teaspoon of paprika, 1 teaspoon of chilli powder, half a teaspoon of crushed coriander and half a teaspoon of cumin to the mix (these are optional - you can spice it up as you wish). Allow the spices to cook out until aromatic (4-5 min)
  • Add some chopped chilli, a handful of diced tomatoes  and  2 cans of whole tomatoes spread evenly throughout the pan. Roughly chop about a handful of fresh oregano and add to the sauce. Allow to simmer on a low heat for about 20 min until it has reduced a fair amount and the veg has softened.
  • Cut your Tofu Tub Tofu into slices and season with salt and some dried herbs of your choice. In a separate pan with oil, fry until crispy on all sides. Then add to your shakshuka.
  • In a bowl with a fork, smash some Avolands avocado with a squeeze of Limey’s fresh lemon juice, and season to taste.  
  • Top the shakshuka with dollops of creamy smashed avocado and garnish with fresh herbs. Serve with some toasted Schoon sourdough bread. So good!

CHEF’S TIP: 

Sprinkle with some toasted nuts for an extra crunch.



Smashed Banana on Toast

Crispy Schoon sourdough toast, sweet banana, creamy coconut yoghurt and crunchy granola. Mouthwatering stuff!  

  • Slice your sourdough, toast it up and butter with some Plant Buttah.  
  •  In a bowl with a fork, smash some Naturally Organic banana.  
  •  Top the toast with the smashed banana, a dollop of Bolgari coconut yoghurt and drizzle over some maple syrup. 
  • Finish with a sprinkle of Seed & Circus granola and tuck in!

NUTRITIONAL BENEFIT 

A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure.



Charred Mushroom Prego Roll


This deliciousness is inspired by Fabrica do Prego’s mushroom prego, and it is layered with flame grilled Funky Fungi mushroom, our favourite Fabrica do Prego BBQ Sauce, sweet pepper, peppery rocket, and a garlic infused oil. All served up in a sourdough prego roll from Knead. Need we say more?  

  • Peel and grate 1 clove of garlic. Place it in a bowl with some olive oil, and set it aside to infuse.  
  • Then baste the brown mushrooms with the garlic infused olive oil.  Grill/braai the mushroom, gills side down, for 5 minutes. Place a quarter of a red or yellow pepper on the grill at the same time.  
  •  After 5 mins, flip the mushies, rub more garlic infused olive oil over the mushrooms and cook a further 5 minutes. 
  •  Remove mushrooms and grilled red pepper, once softened and charred. Season them well.  
  •  Butter up the prego roll, and toast it cut side down in a pan over medium heat until lightly golden and heated through. 
  •  Time to build up your prego roll! Start with a smear or BBQ sauce, then with some rinse and dried rocket leaves on the bottom of the bun, then place mushrooms and pepper on top, and finish with extra BBQ sauce.
  •  Serve with some potato or sweet potato chips on the side and a cold crispy Jack Black pale ale…and you have yourself a winner!

CHEF’S TIP: 

Cooking the mushrooms on the fire allows them to become “smoky” and meaty, giving great flavour to your prego roll! 


Spicy Tofu Trinchado
Trinchado is a spicy stew dish which originates from nearby Mozambique and Angola.  

  • Heat a large pot over medium heat. Add  a drizzle of oil. Once hot, add your cubed tofu. Sear until browned on all sides. Remove once done and keep aside. 
  • Lower the heat to a medium and add 1-2 sliced onions and some chopped chilli and cook until softened. Then add 3-4 cloves of minced garlic and cook for about 1 minute or until fragrant. Sprinkle 2 tablespoons of flour, stir to combine, and cook for a further minute.  
  • Pour in 1 cup of stock and ½ cup of red wine or Jack Black’s Cape Pale Ale beer. Add 1 bay leaf, 2 black  peppercorns, a handful of olives (optional). Bring to the boil, once boiling reduce the heat to a low and allow to simmer until it has reduced right down. Stir every now and again to make sure nothing catches on the bottom.  
  • In the final 5 minutes, add the browned tofu. Simmer until cooked to your preference, and season to taste.  
  • Once done, scoop  the trinchado into a bowl, season with salt,  and serve with hot buttered up prego rolls or bread for dunking. Tasty!   

CHEF’S TIP: 

You could go the traditional route and serve your Trinchado with hot chips.


A Golden Pale Ale Battered Delight 

A delicious and simple light batter made by adding a Jack Black Cape Pale Ale beer! Fry until golden, and sail into the sunset with this delicious number.

  • Choose your protein - any of these will work well - Tofu Tub’s tofu, sliced into slabs, or  Funky Fungi giant mushroom
  • Add 1 cup of sifted white flour to a large mixing bowl. Mix through half a teaspoon each of salt, smoked paprika and pepper into the flour. Combine well. Gradually add the beer to the flour slowly mixing it in until it has formed a pancake like consistency. Don't mix the batter too aggressively as you want to try keep some of that carbonation – the more bubbles the lighter and crispier your batter! 
  • Add a pan to medium high heat and cover the bottom of the pan in a fair amount of vegetable oil. 
  • Drop the protein into the batter and then fry off in the pan.  
  •  Tofu (Until golden brown and crispy), or Mushroom ( 2-3 min per side). Enjoy! 


CHEF’S TIP: 

Serve with roast potatoes or potato chips and a nice fresh salad. Be sure to use some of that Fabric Do Prego’s BBQ sauce as well!  

 

Stuffed Sweet Peppers 
Meditirreanean-style stuffed Umthunzi sweet peppers with protein rich quinoa and LeCoquin vegan white cheddar for that creamy edge.  

  • Preheat the oven 180°C.  Rinse a cup of quinoa and place in a pot. Submerge in two cups of water, place over a medium-high heat, and bring to a simmer uncovered. Cook until the quinoa is fluffy and the tails have popped out, adding more water if required during the cooking process. On completion, drain if necessary and return to the pot. Cover with a lid and allow to stand off the heat for 5 minutes. 
  • In a pan with oil, fry some diced onion until soft. In the final minute add some grated garlic and chili (optional). Pan-fry until soft, add the quinoa and stir through.  Add some Fabrica do Prego BBQ sauce and tinned chopped tomatoes (not too much, just enough to moisten the mixture). Add some chopped fresh Umthunzi herbs (we like rosemary). Heat through, taste to test and season with salt, pepper, and sweetener of choice (optional).
  • Cut the Umthunzi peppers in half lengthways and scrap out the white membrane & seeds. Line a baking tray (with sides), pop the peppers on the tray cut side up. Fill the peppers with the filling mixture and top with some grated cheddar. Pour a bit of water into the tray with the peppers—just enough to barely cover the bottom of the pan. Bake for 30 mins until cooked through.  
  • Garnish with fresh chopped herbs, and serve!

CHEF’S TIP: 

Serve alongside a fresh and simple green garden salad!


More-ish Mushies 

A deliciously hearty and healthy veggie dish for everyone to enjoy! Layered with sweet pepper, tomato, and fresh herbs. 

  • Preheat the oven to 200°C. 
  • Fry some diced onion with a drizzle of oil until softened and browned. Then add in some sliced sweet peppers and chopped tomato. Cook until slightly saucy then add in fresh, chopped, parsley and origanum and cook until fragrant. Then add a dollop of Fabrica do Prego BBQ Sauce to taste. Season to taste.
  • Place your big mushies, gill side up, into a deep baking tray and fill the tray halfway up with your choice of stock liquid.
  • Dish about a tablespoon of your tomato sauce over each mushroom, grate over some  Le Coquin cheddar and grill for 15-20 until cooked through and the cheese has gone melty. 
  • Serve on a bed of your favourite grain, and pour over some of the remaining stock from the baking dish! So good!

CHEF’S TIP: 

Rinse and shred some rocket, toss it through a squeeze of lemon, a drizzle of olive oil and salt, and serve on the side.


Garlicky Marinated Aubergine Bruschetta 
Aubergines never looked so good. Serve on top of and with anything. (Aubergine’s not in Small Box)  

  • Cut the aubergines into thick disks, lay out on a tray/colander, sprinkle with salt and leave to degorge (naturally removes bitter juices) for at least 30 minutes. On completion, pat dry with some paper towel. 
  • Peel and grate some garlic (we encourage lots of garlic, always), rinse and chop some parsley, zest and juice a lemon (all in one bowl is fine – less washing up). 
  • Place the aubergine slices in an oven-safe dish, in a single layer. Evenly pour over the lemon, garlic and parsley, drizzle with a good glug of olive oil, and season well with salt and pepper, until all the slices are coated. Cover and set aside to marinate for 4-5 hours.
  •  After the marinating, pop the oven on to 200°C. When hot, bake the marinated aubergines for 45 minutes until soft and starting to brown. Slice up some Schoon sourdough, place the slices on a tray and drizzle with some oil. Bake until golden. 
  • Serve the bruschetta topped with some of Cooked’s hummus and the garlicky roasted aubergines. Top with some fresh peppers and rocket, enjoy!

    NUTRITIONAL BENEFIT 

    Aubergines are high in a trace mineral called manganese. Manganese is used by your body to improve and maintain bone health, reduce disease risk (due to high antioxidant properties), regulates blood sugar and assists in the metabolism of other vital nutrients.


    Golden Tofu & Avo Sarmie with Roasted Carrots & Herb Yoghurt
    This golden sarmie will knock your socks off. Tofu Tub’s tofu, avo, Cooked’s hummus, and caramelised onion served with roasted Naturally Organic carrots with a herby yogurt dressing

    • Preheat your oven to 190°C. 
    •  Peel and slice the carrots into long strips, place onto a baking tray with oil and seasoning. Toss to coat. Roast in a hot oven until cooked through, but still slightly crunchy.  
    •  Slice the tofu into slabs and place on a kitchen towel to drain any excess liquid.  Sauté some sliced onion in a pan over medium heat with some oil, chopped thyme and a splash of balsamic vinegar, until soft. Season well.  Smash up some avo with fresh citrus, salt and pepper.  Pan fry that tofu until golden and delicious-looking  on both sides, and heated through. Season.  
    •  Slice up some tomato, toss with salt.  
    •  Toast up some bread, and layer up your sarmie adding some green leaves and a smear of hummus!   
    •  Chop up some parsley and add to your yoghurt with some salt and pepper.  Spoon the herb yoghurt in a line over the centre of the carrots. Serve your carrots with the fresh sarmie and garnish with some wild sesame salt. So good!

      NUTRITIONAL BENEFIT:

      1 medium carrot contains almost 90% of your RDA of Vitamin A. Vitamin A is essential to the diet for fighting free radicals and for supporting the immune system.


      Cebolada - Portuguese Pickled Onion
      Crunchy and tangy onion that can be enjoyed as a snack or accompany a delicious meal..

      Preparation:

      • Firstly you will need to find a jar that can be used to hold the pickle. Be sure to sterilise it thoroughly with boiling hot water and soap so as to avoid bacteria growth. 
      •  Prepare your onions by peeling 1-2 whole onions and cut into about eighths, the smaller the pieces the faster they will pickle. Fill the jar with the onion, about 2-3 cloves of crushed garlic, 2 bay leaves  and about half a handful of fresh parsley. Set aside.

      For the pickling liquid:

      • To prepare your pickling liquid, add 1 cup of white wine vinegar, 1 cup of water and 1 tablespoon of salt to a pan on medium heat until the salt is dissolved.  Add 1 heaped teaspoon of whole black peppercorns, 1 teaspoon of mustard seeds, 1 teaspoon of red chilli flakes and 1 teaspoon of dried oregano to the pan (these spices are optional, you can use what you have).  Let simmer for about 5 min till aromatic.  
      •  Pour the pickling liquid into the jar completely submerging the onions, cover with the lid and refrigerate. The pickle will get better with time but will be ready to eat in about a day! Trust us, it’s worth the wait!  

        CHEF’S TIP:

        These would go super well when finely chopped and added to a salad or sprinkled on top of a prego roll!



        Peri Peri Sauce

        A quick and easy peri peri sauce bursting with heat and flavour!.

        • To a blender, add about 300-400g of bird's eye peppers or any red bell peppers available to you. Add 3 cloves of garlic, 1 teaspoon of smoked paprika or another form of chilli powder depending on your preference, add a heaped teaspoon of roughly chopped basil, parsley or coriander to the mix. Squeeze the juice of one whole lemon in and add in ½ a cup of olive oil. Blend till smooth or to a consistency of your liking!  
        • Season with salt and pepper, refrigerate and use whenever you need to bring the heat to a dish. Enjoy!

          NUTRITIONAL BENEFIT:

          This sauce can be used to marinate any protein or veg before cooking or simply added as a delicious sauce on the side. 


          Massa de Pimentao   

          This sweet and salty red pepper paste is a Portugese favourite. Incredibly versatile, it can be used as a marinade for meat, swirled into your scrambled eggs, or even just spread on crackers.. 

          • Wash, core, and cut 2 Umthunzi sweet red peppers into thick strips.  In a bowl, toss the strips with 15-30ml of salt, making sure all the strips are coated in salt. Cover the bowl and let marinate at room temperature for at least 24 hours.  
          • Preheat the oven to 150°C. Discard any excess liquid, rinse the peppers to remove excess salt, and pat dry. Place the strips on a baking tray, skin side up, and roast until the peppers are completely soft and the skin blistered, approximately 1 hour. Remove the peppers from the oven and immediately place them in a bowl and cover tightly to steam for a few minutes (this will make it easier to remove the skin). Peel off the skins.  
          • Place the pepper strips in a food processor with a clove of garlic and 15ml olive oil. Blend to a smooth paste. 
          • Store in a sterilized jar and keep in the fridge for up to 2 weeks.  It’s worth the wait!

          CHEF’S TIP: 

          If you have lots of red peppers around, this recipe can easily be doubled, or even quadrupled, with excellent results.  


          Slap Chips

          South Africans aren’t the only ones who indulge in this hearty deep fried treat!

          • Grab as many potatoes as you want and cut them into chips. You can cut wedges or batons if you like – the Portuguese often cut rounds.  
          • In a pot, pour vegetable oil and put it over a high heat. Once oil is at 190°C throw a reasonable amount of the chips in. 
          • Once they become golden brown take them out and place them on a paper towel.  
          • To serve, drizzle with some vinegar and season with salt. Enjoy the crunch!

          CHEF’S TIP:

          Serve with some Fabrica do Prego BBQ sauce, and dunk away! 



          Vegan Pastéis de Nata

          Why should the dairy eaters get to have all the fun? Try out our recipe and tag us on Instagram for a feature (@ucook.market)! 

          For the plant-based custard:

          • Place ½ cup of maple syrup and 1 cup of raw (soaked in boiling water and drained) cashews in a blender. Blitz until silky smooth, don’t worry if it takes forever, it will get smooth eventually - even if you have an unenthusiastic blender. Add 200g of tofu, the zest of one lemon and a tablespoon of lemon juice, and two tablespoons of vanilla extract, and blitz until smooth - 
          • Add a tiny pinch of turmeric or saffron (see chef’s tip) to add a yellow colour to your custard. If you prefer a sweeter ‘custard’ then add some more maple syrup or any sweetener of your choice to taste. 
          • Transfer the mixture to a medium pot and warm it up on a low temperature on the stove, whisking continuously the entire time. Slowly add in a slurry of 2 teaspoons cornflour dissolved into a teaspoon of water – continue mixing constantly to avoid lumps. You can always strain it through a sieve if your mixture is very lumpy! Bring your ‘custard’ to a gentle simmer, stirring the entire time, just until it's thickened.  
          • Once thickened, take the pot off the heat and allow it to cool down completely before filling the pastry.


          For the handmade vegan puff pastry:


          Place 1 ⅓ cups of flour in a medium bowl and add ½ teaspoon of salt and combine. 

          Break 160g of plant-based butter into chunks and rub it into the flour. Be careful here as you don’t want to rub the butter in too much. You still want to see chunks of buttery goodness as this is what will make your pastry lovely and flaky. Add ⅓ cup of ice cold water little by little and mix into a dough. Cover and rest in the fridge for about 30 minutes. 

          Form the dough into a rectangle and roll it out until it's about three times its original length. Fold the dough into thirds and roll it out to about three times its original length again but from the side across. Repeat this and then cover and refrigerate for about 30 minutes. Then repeat the process of rolling and folding another two times. 

          Roll out the dough into about a ½ cm height, put  a piece of baking paper on the top of your pastry and roll it up into a tube, then roll it into another piece of baking paper and fold so that it's sealed on the sides. Refrigerate until you’re ready to use it.


          Assemble:

          Heat up the oven to 200° C, and grease a 12 hole muffin tin. 

          Unroll the sheet of puff pastry and cut it into squares that will fit into the muffin cups with some overhang. 

           Place the squares of pastry over the muffin cups and gently push it into the base, making sure the pastry fits in snuggly all the way to the edges of the bottom and along the sides. You want the bottom to be thinner than the top. 

          Fill the pastry cups up to ¾ ‘s with custard – the custard will rise and puff up as it bakes. 

          Place the tray into the hot oven and bake for about 15 minutes. Allow the tarts to cool down before removing them from the tin. 

          Finally, dust them with fresh grated cinnamon and icing sugar while they’re still hot! Serve when they are almost room temperature but still retaining some warmth – delicious!


          CHEF’S TIP:

          Soak your saffron in a tiny bit of warm plant-based milk or water to rehydrate it so that it releases its colour and flavour. But remember to only use a tiny bit otherwise the liquid might interfere with the texture of your custard.


          Baked Pineapple

          A sweet and superbly simple dessert!!

          • In a pot heat 2 cups of water to ½ cup of sugar, a stick of cinnamon, three cardamom pods, a couple of cloves and one star anise, until the sugar has dissolved. 
          •  Peel your pineapple and cut it in half width-ways.  
          •  Place your pineapple halves in a small but deep baking dish and pour over your spicy sugary sauce. 
          •  Bake for 25-30 minutes, until the pineapple is tender and the sauce reduced, basting the pineapple in the sugar syrup every 10 minutes. 
          • Return the liquid to the pot on a medium-high heat and reduce until it is a thick, sticky syrup. Delicious!

            CHEF’S TIP:  

            Serve hot or cold with a plant-based ice cream, some dark chocolate and top it off with the reduced sticky syrup!