GOOD4U New Year Recipes
Vegetable Soups with Toppers
Cooking Time: 20-30 minutes
Serves: 4
Ingredients: Quick Pea Soup
1 tablespoon of oil
1 small onion, finely chopped
450g frozen peas
750ml vegetable stock
Salt and freshly ground black pepper
To serve
Good4U Garlic and Herb Salad Topper
Crusty bread
Method:
1. Heat the oil in a saucepan and cook the onion on a low heat for 4-5 minutes until soft but not brown.
2. Add the stock and bring to a boil.
3. Add in the peas, season well with salt and pepper, and bring back to a boil. Reduce the heat and simmer for 5 minutes or until the peas are cooked.
4. Puree the soup with a stick blender or in a liquidiser.
5. Serve sprinkled with Good4U Garlic and Herb Salad Topper and with crusty bread.
Ingredients: Carrot and Coriander Soup
1 tablespoon of vegetable oil
1 onion, finely chopped
1 teaspoon of ground coriander
1 medium potato, peeled and diced
500g of carrots, peeled and chopped
1.25 litre of vegetable stock
Salt and freshly ground pepper
To serve
Crusty bread
Good4U Garlic and Chilli Salad Topper
Good4U Sprouted Super Sprouts Salad Topper
Method:
1. In a saucepan, fry the onion in the oil for 5 minutes until soft.
2. Add the potato and coriander and fry for another minute then add the carrots and vegetable stock. Season well with salt and pepper, bring to a boil then reduce the heat and simmer for 15-20 minutes until the carrots are soft.
3. Puree the soup with a stick blender or in a liquidiser.
4. Serve sprinkled with Good4U Garlic and Chilli Salad Topper and Good4U Sprouted Super Sprouts Salad Topper.
Veggie Burger with Lentils & Sprouts
Cooking Time: 50 minutes
Serves: 4
Ingredients:
3 tablespoon of vegetable oil
1 medium red onion, finely chopped
½ red pepper, finely chopped
½ yellow pepper, finely chopped
1 pack of Good 4u Lentil Sprout Mix Salad Topper
1 pack Garlic and Chilli Salad Topper
1 x 400g can of chickpeas, rinsed and drained
Salt and freshly ground black pepper
To serve
4 Brioche buns
4 tablespoons of tomato relish
Lettuce leaves
1 Red onion, sliced
1 tomato, sliced
Cucumber slices
Good4U Sprouted Super Sprouts Salad Topper
Method
1. Heat 1 tablespoon of oil in a frying pan and fry the onion and pepper for 5 minutes to soften.
2. In a high-speed blender puree ½ (90g) pack of the Sprouted Lentil Sprouts, ½ (65g) pack Garlic and Chilli Salad Topper and all the chick peas to a rough texture.
3. Add this to the pan with the sautéed vegetable followed with the remaining half of the Garlic and Chilli and Sprouted Lentil packs and mix well together.
4. Season well with salt and pepper and divide the mixture into four.
5. Shape into balls and flatten to a burger shape and chill in the fridge for 30 minutes to firm up.
6. Heat the remaining 2 tablespoons of oil in a clean pan and fry the burgers for 5-7 minutes each side until golden brown and hot all the way through.
7. Toast the brioche buns and spread a dollop of relish on each side.
8. Add a few lettuce leaves to the base and sit the burger on top.
9. Add slices of onion, tomato, cucumber and a generous helping of Super Sprouts and add the top. Enjoy!
Mixed Veg Curry with Lentil Sprouts and Garlic and Chilli Topper
Cooking Time: 30 minutes
Serves: 4
Ingredients
1 tablespoon of vegetable oil
2 Red onions, peeled and chopped
2 cloves of garlic, finely chopped
2cm of fresh ginger, finely grated
3 freshly ground black tablespoons of medium curry powder
2 sweet potatoes, peeled and chopped
2 carrots, peeled and chopped
1 x 400g tin of chopped tomatoes
1 x 400g tin of coconut milk
1 courgette, chopped
100g green beans, halved
½ cauliflower broken into florets
1 red pepper, chopped
1 pack of Good4U Sprouted Lentil Sprout Mix
To serve
Good4U Garlic and Chilli Salad Topper
Basmati rice & naan bread
Method
1. Heat the oil in a large saucepan and fry the onion, garlic, and ginger for 2 minutes.
2. Tumble in the sweet potato and carrot and fry for another 3 minutes.
3. Add the curry powder and cook for another couple of minutes followed by the tinned tomatoes and coconut milk.
4. Add in the rest of the vegetables, bring to the boil then reduce to a simmer.
5. Season well with salt and pepper and cook for 10-12 minutes until the vegetables are cooked but still crunchy.
6. Just before serving, stir in ½ pack of the Lentil Sprout Mix and heat through.
7. Serve with boiled basmati rice, naan bread and generous scattering of Good4U Garlic and Chilli Salad Topper for extra crunch and flavour.
Veggie Pizza with Topper and Sprouts
Cooking time: 30 minutes
Serves: 1-2
Ingredients
1 large sourdough pizza base
75ml tomato sauce/passata
100g grated mozzarella
½ ball of fresh mozzarella, sliced
50g mushrooms, sliced
¼ red pepper, thinly sliced
¼ yellow pepper, thinly sliced
¼ courgette, thinly sliced
To serve
Good4U Super Seeds Salad Topper
Good4U Sprouted Salad Topper
Method
1. Preheat your oven to 220c/200c fan/gas mark 7 and put a large baking sheet in to heat.
2. Spread your pizza base with the passata and sprinkle over 2/3 of the grated cheese.
3. Evenly scatter over the pizza toppings and sliced mozzarella and season with salt and pepper.
4. Sprinkle over the rest of the grated cheese and lift onto the hot baking sheet.
5. Bake for 15-20 minutes until bubbling and crisp.
6. Allow to cool for a couple of minutes then sprinkle with Good4U Super Seeds and Sprouted Super Sprouts and serve immediately.
Buddha Bowl with Sprouted Lentils and Garlic and Herb Salad Topper
Cooking time:
Serves: 4
Ingredients
1 small butternut squash
2 tablespoons of olive oil
½ teaspoon of ground cumin
Salt and freshly ground black pepper
200g bulgur wheat
6 tablespoons of olive oil
3 tablespoons of lemon juice
Zest of ½ lemon
Salt and freshly ground black pepper
1 tablespoon of chopped mint and parsley
2 large tomatoes, chopped
½ cucumber, chopped
1 red onion, chopped
Salt and freshly ground black pepper
2 medium carrots, grated
100g shredded red cabbage
2 spring onions, sliced
1 ripe avocado, sliced
To serve
1 pack of Good4U Sprouted Lentil Sprout Mix
Good4U Garlic and Herb Salad Topper
1. Heat your oven to 220c/200c fan/gas mark 7.
2. Peel and chop the butternut squash into 2cm dice, drizzle with olive oil, season with salt and pepper and spread on a large baking sheet.
3. Roast for 10-15 minutes until soft and slightly caramelised.
4. Put the bulgur wheat in a heatproof bowl and cover with boiling water covering to about 2cm.
5. Soak for 20-30 minutes until the grains are tender. If all the water has not been absorbed, drain well in a sieve.
6. Mix the olive oil, lemon juice, lemon zest, a little salt and freshly ground black pepper and chopped herbs in a small bowl.
7. Drizzle 3 tablespoons of the vinaigrette over the bulgur wheat, mix well and reserve the rest.
8. Put the tomatoes, cucumber and red onion in a bowl, drizzle with olive oil and season well with salt and freshly ground black pepper.
9. Divide the bulgur wheat salad between four bowls.
10. Top each bowl with the roast squash, grated carrots, red cabbage and spring onions, tomato, and cucumber salad, sliced avocado and the Good4U Sprouted Lentil Sprout Mix.
11. Drizzle over the remaining vinaigrette and scatter over some Good4U Garlic and Herb Salad Topper and serve immediately.
