Category: Lunch

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Baked Zucchini & Carrot Fritters (plant-based)

Recipe adapted from doctorsfornutrition.org

  • 2 medium zucchinis
  • 2 medium carrots, peeled
  • 1 ½ cups lupin flour
  • ¼ cup nutritional yeast
  • 1 tbsp ground flax seeds
  • 1 tbsp ground sage (or herbs and spices of choice)
  • 1 tbsp garlic powder
  • 1 tsp ground chilli powder
  • 1 tsp baking powder
  • 150g leafy greens to serve, such as rocket or baby spinach
  • balsamic vinegar

Salsa

  • 2 tomatoes, diced
  • ½ capsicum, diced
  • ½ small red onion, finely diced
  • 1 small bunch coriander, chopped
  • 1 clove garlic, finely chopped
  • 1 lime, juiced

Method

  1. Peheat oven to 180°C. Line 2 baking trays with baking paper.
  2. Use a food processor or hand-held grater to grate the zucchinis and carrots. A fine-medium grater is ideal.
  3. Add the grated vegetables and remainder of the fritter ingredients to a large bowl. Mix until well combined.
  4. Scoop about 2 heaped tablespoons of the mixture and shape into a circular fritter (try gently squeezing the mix between your palms to help them stick together, then shape the edges with your fingers). Place on a lined baking tray and repeat until all mixture is used.
  5. Bake the fritters for 15 minutes. Remove them from the oven, carefully flip each fritter and return them to the oven. Bake the fritters for another 5 minutes or until they are golden brown on both sides.
  6. Whilst the fritters bake, dice the salsa ingredients and mix together in a bowl.
  7. Serve the fritters warm with salsa and a side of greens, drizzled with balsamic vinegar.
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Edamame Dip Salad

Ingredients
Edamame & chickpea dip

  • 100g frozen shelled edamame
  • 400g tin chickpeas
  • 50ml olive oil
  • 50ml milk
  • 1 tablespoon peanut or almond butter
  • 1 tablespoon tahini
  • 1 small clove of garlic
  • pinch of salt
    Salad
  • Handful of spinach leaves
  • Chopped cherry tomatoes
  • Blend of quinoa and lupin crumb
  • Chopped red onion
  • Lime
  • Dressing of maple syrup, tamari sauce, olive oil

Method

  1. For the dip: defrost the edamame by placing in a small bowl and cover in boiling water, leave until softened for 3-5 minutes. Drain and discard the water.
    Add the edamame to a high-speed food processor or blender with all the remaining ingredients (you may need a splash more liquid if you’re using a blender), blend until smooth and creamy. Season to taste. Store in an airtight container in the fridge for up to 1 week.
  2. Place all salad ingredients in a bowl with a dollop of dip and drizzle dressing over.
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Green kibble salad

Ingredients

  • 1 sweet potato, chopped and roasted
  • 1 broccoli, sliced and grilled
  • Baby spinach
  • Danish feta, crumbled
  • 1/2 cup lupin kibble
  • 1/2 cup rice
  • Honey mustard dressing

Method

  1. Put kibble and rice in a rice cooker with 2 cups water and cook.
  2. Meanwhile, arrange spinach, broccoli, sweet potato and feta in bowl.
  3. Once rice and kibble are cooked, fluff up with fork and mix with salad. Drizzle dressing on before serving.
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Chickpea and feta burgers

Ingredients

  • 600g canned chickpeas
  • 200g soaked lupin kibble (soaked in water for 30 minutes)
  • 15g parsley
  • 1 garlic clove
  • 150grams feta
  • 1 egg
  • 1tbsp lupin crumb
  • 0.5tsp ground cumin
  • 1tsp paprika
  • 4 buns
  • Salad, burger sauce/chutney & sweet potato wedges (optional sides)

Method

  1. Preheat the oven to 180 degrees celsius. Roughly chop the garlic and parsley. Drain the chickpeas. Place the garlic, chickpeas, kibble, cumin, paprika and parsley in a blender. Blend until the mixture just comes together. Do not overblend as you still want to retain some texture.
  2. Transfer mixture into a large mixing bowl and add the egg, crumble in the feta and add the lupin crumb. Season with a little salt and pepper. Stir or mix well until all the ingredients are combined.
  3. Line and lightly grease a baking tray with a little bit of olive oil. Using your hands, form 4 patties out of the mixture. Pressing firmly to ensure the burgers have a consistent shape.
  4. Transfer the baking tray to your heated oven and cook for 30 minutes until patties are crisp and golden.
  5. Serve with salad and a bun, with a side of sweet potato wedges.

Inspired by Keep It Cleaner recipe.

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Balance bowl

Balance Bowl flatlay

Ingredients
1/4 cup kibble, cooked (4 minutes in boiling water).
10 sweet potato chips
Small handful of baby spinach
Small handful of cherry tomatoes, halved
3 mushrooms, sliced and sautéed in olive oil, salt and pepper
cube of feta
1/4 avocado sliced
1 tsp pesto
sprinkle of pumpkin kernels

Method

  1. Layer each item in a bowl.
  2. Mix with a fork – eat.

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Joanna McMillan’s Lupin Chicken Nuggets

Joanna McMillan Lupin Chicken Nuggets Video

Ingredients 

1/2 cup lupin flour

1 tsp salt & good grind of black pepper

1 tsp sweet paprika

1/2 tsp ground cumin

1/2 tsp ground coriander

1/4 tsp ground cardamom 

1 egg 

1 cup lupin crumb 

2 chicken breast fillets

Extra virgin olive oil to fry 

Method

In one bowl combine the lupin flour with the salt, pepper, paprika, cumin, coriander and cardamom. 

In a second bowl whisk the egg with 1 tbs water.

Place the lupin crumb in a third bowl. 

Dice the chicken into desired nugget size. (You can also dice small to make chicken popcorn). Toss the chicken cubes in the flour mixture, then the egg and finally the crumb. This can be done ahead of time and kept in the fridge.

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Burrito bowl

Burrito bowls

Ingredients
½ cup lupin crumb

½ cup tri coloured quinoa

400g can black beans, drained

400g can corn, drained

200g cherry tomatoes, quartered

Spinach

Tortilla chips

Avocado

Lime

Method

Cook the lupin crumb and quinoa in rice cooker with 3 cups water.

Arrange all ingredients in a bowl and sprinkle with lime. Optional: add sour cream, salsa, grated cheese and tabasco sauce.

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Spicy Chicken Meatballs

Thanks to Debbie for this recipe – perfect for appetisers!

INGREDIENTS

500g chicken mince

2 spring onions, finely chopped

1/2 teaspoon garlic, crushed

2 tablespoons chilli sauce

1 tablespoon soy sauce

1/4 cup crunchy peanut butter

1/2 cup Lupin Crumb

METHOD

Combine all ingredients in a large mixing bowl.

Roll into bite sized balls.

Place in a shallow baking dish and bake at 200 degrees for 20 minutes, rotating with tongs after 10 minutes.

Serve with satay sauce.

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Tofu Nuggets

Tofu Nuggets

Thank you to the brilliant @stephaniebarreca for these easy yet delicious snacks!

1 cup coconut milk

1/4 cup tapioca flour

1 cup lupin crumbs

2 tsp all purpose seasoning

Firm tofu, cut into bite size pieces

METHOD

Combine flour and coconut milk. Coat tofu in batter then roll in the crumb mixture and fry in coconut oil. Serve with Caesar dressing (optional).

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Lupin seed salad

lupin seed salad

Thanks to Jen for this vegan-friendly recipe!

Ingredients

1/3 cup green lentils(uncooked)

1/3 cup lupin kibble

1/3 cup wild rice

1/3 cup pepitas

1/3 cup sunflower seeds

2 tbs baby capers

1/3 cup of dried cranberries(chopped)

1/2 cup chopped parsley

1/2 cup coriander 

2Tbs fresh lemon juice

2Tbs Olive oil

Grated lemon zest

Salt and pepper

Method

Place wild rice in pot of boiling water (about 1 and a 1/2 cups), simmer for 50 minutes.

Put dried lentils and kibble together in another saucepan and bring to boil, then simmer for 25 minutes.

Allow cooked, rinsed ingredients to cool.

Wash herbs and combine them with the rest of the ingredients in a large bowl add dressing ingredients toss and serve.