Havrepaella med rökt tofu och yoghurt

En spansk klassiker - på svenskt vis. Istället för ris använder jag närodlat havreris - hela havrekärnor som ger både god smak, och gott tugg! Hittar du inte havreris i din matbutik kan du använda mathavre, matkorn eller matvete.

Tofu är ett proteinrik och växtbaserad livsmedel som görs på sojabönor. För enkelhetens skulle använder jag här en lättrökt tofu, som bara behöver stekas på i någon enstaka minut innan den är urgod att servera.

Saffransdoftande havrepaella med rökt tofu och yoghurt

4 portioner

Ingredienser

1 gul lök

1 vitlöksklyfta

1/2 gram saffran

2 1/2 dl haveris

4 dl vatten

1 dl vitt vin, eller vitt matlagningsvin

3 morötter

250 gram cocktailtomater

250 gram frysta gröna ärtor, tinade

1 kruka färsk persilja

300 gram rökt tofu

2 msk rapsolja

Salt och nymalen svartpeppar

Till servering

Fet växtbaserad yoghurt

Färsk persilja, finhackad

Pumpafrön, gärna rostade

Gör såhär

Skala och finhacka lök och vitlök. Strimla eller hyvla morötterna tunt. Tina ärtorna.

Fräs lök och vitlök tills mjuka i olja, tillsätt saffran och morötter, fräs i 5 minuter till morötterna mjuknat något. Tillsätt havren, blanda runt och slå sedan på vatten och vin. Låt koka upp och sjud enligt anvisning på förpackningen tills havren är mjuk, men fortfarande har ett gott tuggmotstånd.

Skär tomaterna på mitten och finhacka persiljan, vänd ner i havrekoket tillsammans med ärtorna. Smaka av med salt och peppar. Sätt på lock och ställ åt sidan.

Skär tofun i skivor, stek runt om i en stek medelhet stekpanna. Fräs i lite olja tills de får fin färg runt om.

Servera havrepaellan tillsammans med tofun och en klick yoghurt, toppat med pumpakärnor och persilja.

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Saffron oat paella with smoked tofu and yoghurt

Serves 4

Ingredients

1 yellow onion

1 garlic clove

1/2 gram ground saffron

2 1/2 dl “oat rice” *

4 dl water

1 dl white wine

3 carrots

250 grams cocktail tomatoes

250 grams green peas

1 handful of fresh parsley

300 grams smoked tofu

2 Tbsp rapeseed oil

Salt and freshly ground black pepper

For serving

Fat plant based yoghurt

fresh parsley, finely chopped

toasted pumpkin seeds

How to

Peel and finely chop onion and garlic. Thinly slice or shave the carrots. Thaw the green peas if frozen.

Fry onion and garlic in a bit of oil until soft. Add saffron and carrots, fry for another 5 minutes. Add the oat rice, water and wine, bring to a boil. Cook for 10 minutes.

Cut the tomatoes in half and chop the parsley, add to the paella together with the green peas. Salt and pepper to taste.

Cut the tofu in slices. Pan fry on both sides, in a drizzle of oil, until golden.

Serve the paella with the tofu, yoghurt, yoghurt and toasted pumpkin seeds.

• “Oat rice” is a new product in Sweden, it’s whole oats which need only about 10 minutes cooking time. If you cannot get hold of this type of oat you can use naked oats / whole oats. These need soaking + about 30 minutes cooking time. If using this you can pre cook it and then toss together it with the pan fried veggies)

Socca with kale pesto & mushroom and apple stir fry

A south European savoury pancake made of chickpea flour that goes perfectly well with a LOT of different dips, salsas, stir fries and compotes! Here I’ve made a filling out of the seasons finest; kale, mushrooms and sweet winter apples!

Socca with kale pesto & mushroom and apple stir fry

4 portions

Ingredients

2 1/2 dl / 1 cup chickpea flour

3 1/3 dl / 1.4 cups water

1 pinch salt

600 grams forrest mushrooms

2 winter apples

1 package of pre cooked butter beans

1 handful of fresh parsley, chopped

cold pressed coconut oil for frying, flavour free

Kale pesto

100 grams fresh kale

1 handful of fresh parsley

1 small garlic clove

1 dl / 0.8 cups cold pressed rapeseed oil

1 Tbsp apple cider vinegar

2 Tbsp nutritional yeast

1 dl / 0.8 cups pepitas/pumpkin seeds

salt and freshly ground black pepper

For serving

Fresh parsley

sprouts

How to

Mix together the chickpea flour, water and salt. Let sit for 15 minutes. Heat a frying pan to medium heat. Add a drizzle of oil and a thin layer of batter. Fry for a couple of minutes, then turn around and fry for another minute. Do the same with the rest of the batter.

Cut away the thick bottom steam of the kale, tear the leafs in to smaller pieces. Mix all the ingredients, except for the pepitas, for the pesto until smooth. Add the pepitas and pulse a few times. Salt and pepper to taste.

Brush the mushrooms. Dice the apples. Rinse the beans. Fry everything in a tiny bit of oil until it get a nice lightly golden color. Salt and pepper to taste. Add the parsley.

Serve the socca with kale pesto, mushroom and apple stir fry and some sprouts!

Recipe for Coop Sverige. Photo by Magnus Carlsson.

Veggie hash with steel cut oats and poached egg

A quick, and kind of twisted, version of the classic Egg fried rice! Well, not very much like egg fried rice all really, but based on the same idea of frying veggies + some grain and serve with egg. 

I tend to use the veggies I have at home (or the seasonal veggies I just found at the grocery store), mix with cooked oats and serve with a poached egg. A filling and nourishing yet simple meal ready in 20 minutes! 

Veggie hash with oats and poached egg

Serves 4

Ingredients

4 carrots

2 yellow beets

1/2 leek

100 gram kale, or chard - or the double amount baby spinach

4 dl steel cut oats

1 tbsp cold pressed olive oil

salt and freshly ground black peppar

Poached egg

4 egg

1 liter water

2 tbsp vinegar

1 tsp salt

Topping

Walnuts

fresh lemon balm

How to

Cook the steel cut oats according to instructions on the packaging. 

Scrub the carrots, slice in to smaller pieces. Peel the beets, cut in to small chunks. Cut away the thick bottom steam part of the kale, tear the leafs in to smaller pieces. Cut the leek in half, wash carefully and finely shred.   

Bring water, vinegar and salt to a boil in a medium saucepan. Crack one egg in a small cup. Lower the heat, you want the water to be simmering. Whisk a whirlpool in the water and gently slip the egg in to the center of the whirlpool. Put on a lid and let simmer for 3-4 minutes. Lift up the egg using a slotted spoon. Follow the same procedure for the rest of the eggs, one at a time. 

Fry carrot and beet in a bit of oil in a frying pan or in a wok until golden och tender. Add the leek and kale and let fry for another couple of minutes. Remove from heat. Add the steel cut oats. Salt and pepper to taste. 

Serve the fry with walnuts, lemon balm and poached egg. 

* This is a recipe for Swedish food magazine Allt om Mat, issued January 2018. Recipe and styling by me, photo by Magnus Carlsson. 

Golden sorghum salad with roasted broccoli, butternut squash, herb hummus and hazelnuts

A what's-in-the-fridge-lunch. Use a bunch of veggies that you like (including nice and unprocessed carbohydrates, some kind of plant based protein, healthy fats, vitamins and minerals), cook them in different ways for texture and maybe add something unexpected or fun - like sorghum cooked in turmeric and cumin for colour and flavour - and you're in for a treat. It doesn't have to be any harder then that to cook healthy, delicious and exciting every day food! 

Golden sorghum salad with roasted broccoli, butternut squash, herb hummus and hazelnuts

Serves 2

Ingredients

1 dl uncooked sorghum (Double or triple to get your meal prep going!)

1/2 tsp ground turmeric

1/2 tsp ground cumin

1 broccoli

1/2 a butternut squash

1 small courgette 

2 handfulls of chopped kale 

2 tbsp roasted, peeled hazelnuts (make sure to remove the peel by toasting them in the oven and then rubbing them off wrapped in a clean tea towel if you can't find already peeled as it can be a bit bitter) 

2 tbsp cold pressed olive oil 

fresh herbs of your choice to serve (I used Thai basil)

Herb hummus

4 dl pre cooked chickpeas (about 1 can/230 grams)

2 tbsp tahini 

1/2 dl water 

1/2 garlic clove

2 handfulls fresh herbs of your choice (I used parsley and basil)

1 tbsp good quality cold pressed olive oil 

salt and freshly ground black pepper to taste

How to

Pre heat the oven to 200 degrees Celsius. 

Cook the sorghum according to instructions on the packaging, adding 1 tsp turmeric and 1/2 tsp cumin to the cooking water. 

Rinse and cut of the steam from the broccoli florets. Tear the florets in to smaller pieces. Use a vegetable peeler to remove the tough outer layer of the stem, cut the rest of the steam in cubes. Peel the squash and remove the seeds, cut in to small cubes. Put on a baking sheet, drizzle with 1 tbsp olive oil, sprinkle with a pinch of salt and roast in the middle of the oven for about 15 minutes, until broccoli gets crisp around the edges and squash gets soft. 

Wash and spiralize the courgette using a spiralizer, julienne peeler or a vegetable peeler. Rinse, dry carefully and then massage the kale with 1 tbsp olive oil and a pinch of salt until it gets all silky and soft.  

Hummus: Mix tahini and water until creamy. Add the rest of the ingredients, except for the oil, and mix until smooth. Add the oil and pulse a few times, salt and pepper to taste. 

Layer the different components on two plates. Serve with hummus and fresh herbs. 

Leftover veggie and coconut soup

I often end up with small bits of pieces of all kinds of different veggies and leafy greens in my fridge. That's the life of a food creator who spends her days test cooking all sorts of different foods and tries out new combinations and vegetables all the time...But, I suppose, that the whole thing about ending up with a bit of this and a bit of that is the case for a few more out there! SO, what do you do with a couple of tomatoes, one small piece of fennel, 1/4 of a butternut squash and some garlic? You mix it into a soup!! Since this is a leftover soup I don't have any exact measurements, but I do have a trick which makes this recipe foolproof anyway. Scroll down and you'll see! 

Something I really like about this kind of recipes, where you don't have an exact recipe when it comes to measurements but only a list of the actual ingredients, is that even if you use the same veggies to make the same soup a couple of week after it will most likely taste a bit different because you will most likely use another amount of the components, without even thinking of it! Voilá, you have a new soup. It's like magic. Kind of anyway! And, to calm you down, soup is one of the best go-with-the-flow-foods I can think of. If you mix a bunch of yummy things in to a soup it can hardly go wrong. Just start out with a little amount of water, or whatever liquid you're using, and maybe add more later on - then you can be sure will get a creamy and delicious brunch, lunch or dinner soup in not too long at all! 

PS. Of course you can make the soup using more of everything, instead of waiting until you only have small bits an pieces left! 

Leftover veggie soup

Serves 2-4 (depending on how much leftovers you find in the fridge!)

Ingredients

1 onion

1 garlic clove 

1/2-1 tsp each of ground turmeric and ground paprika powder (depending on how much veggies you use. Start with the smaller amount and add more to taste when mixing the soup together)

2-4 big tomatoes

butternut squash 

fennel

water

full fat coconut milk

1/2-1 tsp pure maple syrup (optional, but a tiny natural sweet touch develops all of the other flavours in a nice way. You could also use the same amount of honey, note that it won't be vegan though)

a pinch chili flakes 

a handfull of fresh parsley

cold pressed coconut oil

Himalayan salt and freshly ground black pepper to taste

Topping

toasted coconut flakes

hemp seeds

pomegranate seeds

fresh parsley 

How to

Peel and finely cut the onion and garlic. Fry in a saucepan, in some coconut oil, until soft. Add the turmeric and paprika powder and stir around. 

Wash and chop the rest of the vegetables in similar size pieces. Add to the onion. Fill up the saucepan with water so everything is just about covered (this is the foolproof part! No measurements needed. If you make a bigger batch just add more water!). Bring everything to a boil and let simmer for about 20 minutes, until veggies are soft. Remove from heat, add a big splash of coconut milk (about 1/2 dl for every portion, at least) and mix until smooth using a immersion blender. Add more water and/or coconut milk and mix until smooth and creamy. Add the parsley and chili flakes and pulse a few times. Salt and pepper to taste. 

Serve the soup with a few toppings that bring crunchiness (toasted coconut flakes), nuttiness (hemp seeds) fruitiness (pomegranate seeds), freshness (fresh parsley) - that will satisfy both the eyes and the tummy! 

Let me know how your soup turned out! Maybe you added some extra veggies, or some other toppings? I'd love to hear from you! 

Love, Therese