Notes

Cooking pulses in an Instant Pot:

• Chickpeas - 500g chickpeas, 36g salt, 10g soda, 2kg water. Soak overnight. Wash. Boil in water with 2 bay leaves for 23 minutes on high pressure. Allow natural release of steam.
• Beans - 500g beans, 36g salt, 2kg water. Soak overnight. Wash and boil in water on high pressure - 16 minutes for butter beans (add 2 bay leaves), 15 for red kidney beans, 6 for white beans (add 2 bay leaves), 4 for black beans. Allow natural release of steam. Uncooked red kidney beans are toxic.

Recipes with grains:

Buckwheat:

• Buckwheat, broccoli, beans

Quinoa:

• Tahini lentils with quinoa
• Quinoa, grapefruit and avocado salad

Recipes with nuts/seeds:

Almonds:

• Pasta with tomato and almond pesto

Cashews:

• Pineapple red Thai curry

Pistachios:

• Courgette and pistachio salad
• Fruity goat cheese and pistachio salad

Pumpkin seeds:

• Asparagus, ricotta, pumpkin seeds

Sesame seeds (as tahini):

• Tahini lentils with quinoa
• Celebrating a good tomato
• Celebrating a good cucumber

Sunflower seeds:

• Cabbage on sunflowers

Walnuts:

• Pasta with parsley and walnut pesto
• Potato salad with walnut dressing
• Beetroot, walnut and grapefruit salad

Recipes with cruciferous veggies:

Broccoli:

• Broccoli with bean mash
• Buckwheat, broccoli, beans
• Broccoli, squash and avocado salad

Brussels sprouts:

• Brussels sprouts with Parmesan or with pickled raisins

Cabbage:

• Cabbage on sunflowers

Kale:

• Sundried tomato chickpea stew
• Pasta with green pea pesto
• Halloumi in pita

Delicate cruciferous greens, e.g. rocket, watercress - add to all salads

Letting veggies shine:

Asparagus:

• Asparagus, ricotta, pumpkin seeds
• Buckwheat crepes

Beetroots:

• Beetroot, walnut and grapefruit salad
• Beetroot soup

Carrots:

• Korean carrot salad

Corn:

• Mexican corn salad

Cucumbers:

• Celebrating a good cucumber

Fennel:

• Orange and fennel salad

Green beans:

• Potato salad with walnut dressing
• Pineapple red Thai curry

Green peas:

• Mattar paneer
• Pasta with green pea pesto
• Modern aloo tikki

Mushrooms:

• Spicy mushrooms with bean mash
• Mushroom and pumpkin red Thai curry
• Mushroom pasta

Okra:

• Okra with bean mash

Spinach:

• Palak paneer

Tomatoes:

• Celebrating a good tomato

Spice mixes:

• Garam Masala - coriander and cumin (40-50% of the spice mix), cassia, black cardamom, bay leaf, nutmeg, ginger, black pepper, cloves, aniseed, green cardamon, star anis and cloves.
• Berbere - chili, fenugreek, paprika, garlic, cumin, coriander, ginger, turmeric, cinnamon, black pepper, cardamom, allspice and cloves.
• Ras El Hanout - coriander, paprika, turmeric, cinnamon, cumin, ginger, black pepper, white pepper, chili, pimento, cardamom, cloves, nutmeg, aniseed, rose petals.