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Diet-Specific

Easy & Quick Feta Stuffed, Double Chickpea Burger!

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How can a homemade burger be easy and quick? Well, if you try out this recipe, you know how! It really mostly comes down to throwing everything into a food processor, and frying it – not really complicated is it? Plus, this meal is entirely vegetarian and there is a vegan option for it and it is pretty healthy!! Noone said, you could not have a delicioius, easy, plant powered burger!

Oftentimes when it comes to burgers, the plant based or vegetarian options are boring! Dry patties and boring toppings, we all know them! But it does not have to be this way! This burger is packed with flavor and ultra tasty! I really love how easy it is to make!

So, what is special?

What really is special first of all is that the burger is stuffed with cheese, instead of topped. Although the feta does not quite melt, that unexpected cheesiness in every bite is incredbly tasty!

in addition, this meal is really easy to make! It is what I like to call a blender-meal! Essentially, you only need to add chickpeas, garlic, onion, salt, tahin and breadcrubs to a food processor and blend. After, pretty much all that is left is forming and frying the patties! Really simple, right?

is this healthy?

It needs to be said that this meal is pretty nutritious! Contrary to a conventional burger, this one is is low in saturated fats. Howevet, it is not low in protein. Actually, it is loaded with plant-based protein from the chickpeas! In addition, the chickpeas provide a decebt amount of fibre, which is great for your digestion and your overall health. The bun makes sure you are not lacking any carbohydrates. If you wish to make this meal even more nutritious, you could use a wholewheat bun!

Meal prep friendly!

You could actually premake these patties in batch and freeze them. Whenever you feel like having one, just thaw at room temperature and them prepare as usual!

What matters is inside!

Honestly, I think the best thing about burgers is that you can fill them with whatever you want!! This patty works great in combination with hummus, onions, tahin, avocado and even some barbecue sauce. And of course, we need some potato wedges on the side!

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Easy & Quick Feta Stuffed, Double Chickpea Burger!

This super easy and tasty vegetarian version of burger is nothing you would want to miss out on! Chickpeas, feta and herbs, all packed into a yummy bun!

Course burger, Main Course
Prep Time 10 Minuten
Cook Time 15 Minuten
Total Time 25 Minuten
Servings 2 servings

What you will need

  • 2 burger bun
  • 4 tbsp hummus
  • 1 can chickpeas
  • 3 tbsp parsley
  • 3 tbsp breadcrumbs
  • 1 tbsp Tahin and more to serve
  • 1 garlic clove
  • 1/2 onion
  • salt & pepper
  • 60 g feta
  • salad, cucumber, avocado and anything else you love in your burger!
  • potato wedges to serve

How to

  1. Preheat the oven to 180°C.

    Drain the chickpeas, then add to a blender with the peeled garlic clove, peeled and roughly chopped onion, parsley, breadcrumbs, tahin, salt and pepper and blend until mushy and combined.

  2. In the meantime finely chop the feta cheese.

  3. Divide the chickpea batter in half. Take one part and form sort of a small "bowl". Into the the center of the bowl, add the feta cheese, then, pulliing the edges in, close the "bowl", so it forms a patty with the feta at the center. Then press it flat. (see pictures in blog post)

  4. Heat up about 1-2 tbsp of oil in a pan, then fry the patties in there for about 3-4 minutes on medium high heat on each side, then for another 3-4 minutes on medium heat until cooked through.

  5. In the meantime, spread the burger buns with hummus and fill them with the burger patties. Drizzle some Tahini and enjoy!!

I genuinely hope that you will enjoy this recipe and have lots of fun making it!
have fun cooking,

Enjoy,

Kathie // Une Petite Cuisinière

Quick Roasted Pumpkin & Quinoa Salad with enjoy by NENI red cabbage

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If there is any season that calls for cozy, roasted food, it is fall! That comforting flavor of softly roasted pumpkin in combination with the freshness of the Orange and the crunch of the red cabbage with pomegranate seeds is just unique. A perfect balance of fall comfort for those cloudy days while still keeping some freshness! A very, very underrated combination that you definitely NEED to try!

What is special about this dish?

It is not quite a salad, neither is it really a bowl. It is something inbetween – something really tasty though. What is more, it actually is super simple to make and does not take long. And what is really soecial is the combination of orange and pumpkin. Normally you would probably not combine these two but surprisingly they do taste really good in combination!

In addition to that, we are using the new NENI cabbage with pomegranate seeds in this bowl with just is the dot on the I. This addition adds a lot of flavour, nutrients and crunch while it does not take any additional work or preparation because we can just get it from the supermarket.

Is this dish healthy?

Definitely! This bowl is a bowl full of goodies for you! Where should we start? With the base maybe: the quinoa is loaded with nutrients. In here we have got some protein, fibre, amino acids, vitamins, and and and. You can read more about why quinoa si so healthy in my January Top 5! The rest of the base is spinach or another salad, which not only makes you feel full but also is a great source of vitamins, fibre and water!

The rest of the bowl also has some decent nutritional value: the pumpkin has a solid amount of fibre to keep you full for long as well as several vitamins, including Vitamin A, C, E and Iron, which have shown to improve the immune system. This is great for the colder months ahead of us! In the dressing we can find more vitamin C from the orange, which also will keep your immune system healthy. The pumpkin seeds to top it off are a great source of healthy fats, which are essential for several functions in your body including your brain to work properly.

isn‘t red cabbage a lot of work?

It definitely is more work than just chopping cucumbers. However, we want to keep this dish as simple, easy and quick as possible so we are taking the easy and delicious way out! How? With enjoy by NENI Red Cabbage! You can find it at SPAR in Austria! It is pre-made and ready to eat! I love it in this dish, however you can really add it to everything you like, have it as a salad or a side! It is super tasty, not expensive and a great quick solution to making red cabbage!

How to make this dish?

What is so great about this recipe is that it really does not take long to make. It is best if we start by preparing quinoa and pumpkin since this is what takes the longest to make. The quinoa just needs to be brought to a boil with water and salt and then reduced to a simmer. The pumpkin on the other hand, needs to be cut into about 1cm thick slices and we also need to remove the seeds. The reason for why we cut it into about 1cm thick slices is that those do not take this long to cook! If you prefer otherwise you could also cut them into cubes or half circles or any other shape of your preference! The pumpkin now is tossed in olive oil, salt, pepper and herbs before it can be fried in a pan. Here we do not need any additional oil since the pumpkin has been marinated in olive oil anyway.

While this is cooking, we can start making the dressing for which we just combine some orange juice, olive oil, and vinegar and prepare the remaining ingredients for the bowl. For the yoghurt dip, we can solely combine some greek yoghurt, sour cream and parsley, we can prepare the pomegranate and take the red cabbage out of the fridge. Once the pumpkin and quinoa is done cooking, we can already assemble everything and enjoy it!

Ideal for mealprep!

This salad is great for meal prep! When you keep it in the fridge, it soaks up the flavours of the dressing even more and gets even more delicious! It kind of turns into a tabouleh, which tastes amazing! You can take it to work, to school or uni and it‘ll still taste great after 2-3 days! Plus, you do not need to heat it up!

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Quick Roasted Delicata Squash & Quinoa Salad with enjoy by NENI Red Cabbage

a bowl full of fall goodness, and definitely not your average salad! the combination of warm roasted pumpkin and fresh orange quinoa along with crunchy red cabbage will not only keep you full for long but also satisfied and happy!

Course bowl, lunch, mealprep, Salad
Prep Time 10 Minuten
Cook Time 15 Minuten
Total Time 25 Minuten
Servings 2 servings

What you will need

For the pumpkin:

  • 1 medium sized delicata squash (about 400g)
  • 2 tbsp olive oil
  • 1 tsp mediterranean dried herbs or oregano
  • salt & pepper

For the rest:

  • 120 g Quinoa
  • 2-3 handful spinach or other salad
  • 50 g sour cream
  • 50 g greek yoghurt
  • 1 tbsp chopped parsley
  • 2 tbsp olive oil
  • 50 ml orange juice (from about 1/2 orange if you are using fresh one)
  • 1 tbsp white wine vinegar
  • 1 package enjoy by NENI Rotkrautsalat mit Granatapfelkerne (red cabbage)
  • pomegranate & pumpkin seeds

How to

  1. Start by adding the quinoa to a pot along with a pinch of salt and twice the amount of water. Bring to a boil, reduce to a simmer and let simmer on medium heat until the liquid is absorbed. Turn down to low heat and let sit for another 5ish minutes until the quinoa is light and fluffy.

  2. In the meantime cut the delicata squash into about 1cm thick rings and remove the seeds. You can leave the skin on if you wash the pumpkin before. Add it to a bowl along with the olive oil, salt, pepper and herbs. Then fry in a pan on medium-high heat for about 4-5 minutes on each side until golden brown and soft.

  3. In the meantime mix the olive oil, white wine vinegar and orange juice and toss it with the quinoa and spinach.

  4. In another bowl combine the greek yoghurt, sour cream, parsley and a little salt to make the dip.

  5. Once the pumpkin is finished, divide the quinoa-spinach mix onto bowls, top with the pumpkin, the dip, fresh pomegranate and pumpkin seeds and enjoy!

I genuinely hope that you will enjoy this recipe as much as we do and have an amazing time cooking!
Enjoy,
Katie // Une Petite Cuisinière

Vegan (!!) Lemon-Teriyaki Shrimpz Stir-Fry Noodles w/ Bell Pepper

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Vegan what?? Vegan Shrimpz! Yes, you read correctly! And no, we are not doing any boring vegan fish alternative here but an incredibly delicious one, that actually tastes like the real deal! To make these Shrimpz taste even more delicious, we are combining them with saucy noodles with a lemony twist and fresh veggies. The combination is a real dream. And trust me, you will miss nothing in here.

I totally understand if this is a bit suspicious to you and you have some worries regarding the taste in a vegan fish alternative. I totally understand it because I have been there too. Nonetheless, I gave Vegan Zeastar Shrimpz a shot and I am super happy I did – because I was totally convinced. All in all I would say that they probably taste somewhere between 85-90% like ‚real‘ Shrimpz. The only difference is that these have a slight lemon flavour to them and are a bit softer texture-wise.

What is special about this dish?

First of all, we have the vegan Shrimpz, which already are very special. If you want to read more about those, skip to the next paragraph. Besides these though, there also are a few other aspects that make this dish kinda special. For example the teriyaki sauce. It is not the regular sweet and salty teriyaki sauce that you get with your favourite takeout dish. In here we are adding fresh lemon juice to the mix, which gives it a surprisingly good and super tasty flavour. It lightens everything up and adds a fresh note.

What is more, this recipe is really incredible versatile! In here the recipe calls for bell peppers and green beans because it is what, in my opinion, goes best with the sauce and the Shrimpz. If you do not happen to have these veggies at home however, you can easily substitute them for other ones like broccoli, carrot, zucchini, asparagus, peas – whatever you can find! Also the protein source can be altered and switched to chicken, tofu, or something else if you wish to do, although it definitely tastes best with these vegan Shrimpz!

Vegan Shrimpz? Really?

Nothing beats some crispy on the outside, soft on the inside, delicious shrimps, right? Well it definitely is a dream tastewise, but after having watched Seaspiracy, you know that fish consumption definitely is not a dream from a sustainability perspective (Seaspiracy is a documentation about the fishing industry and its dramatic consequences). Fortunately, we do not need to destroy our oceans and environment in order to have that delicious shrimp flavour. How so? By opting for vegan fish alternatives like Vegan Zeastar!

I too was a bit suspicious when I prepared the Shrimpz for the first time. Given that, it was twice as surprising that these Shrimpz really resemble the taste of real shrimps very, very well. They are mainly made out of starch, water, soy and lemon, which makes it even more fascinating in my opinion! When you purchase them, they come already covered in breadcrumbs, which not only saves you time and work but also is extra delicious!

Vegan Zeastar offers a variety of other products too, including vegan Sashimi and Calamari, however the shrimpz are my favourite from what I have tried so far. All products also are super easy to prepare, which I believe is amazing!

Where to find them?

In Austria you can find the Vegan Zeastar products, including the Vegan Shrimpz at the SPAR supermarket in the frozen section!

how to make this dish – and how to prepare these shrimpz?

Both are way easier than they may seem at first. To make the stir fry, all it essentially comes down to is to chop the veggies, fry them in a pan, mix the teriyaki sauce, boil the noodles and mix it all together! Really not complicated, is it? Also making the sauce is not complicated since you only need to mix ingredients you probably have at home anyway!

the shrimpz: 3 different ways of making them

The package suggests that you deep fry them. Nevertheless, I tried 3 different version of preparing them and they all turned out to taste equally delicious: deep frying, semi-deep frying and oven baking.

  1. Deep-frying: this is the preparation method the package suggests. To do this we need to add about 4 cm of oil to a pan, enough that the Shrimpz can swim in it. In order to fry them, the oil needs to be super hot. If it is not hot enough, they will only soak up the oil and not turn out crispy. So be patient with heating up the oil and once hot, fry the Shrimpz for about 2 minutes on each side until golden-brown and crispy!
  2. semi-deep frying: for this method less oil is used, only about one centimeter. The remaining process is the same as it is for deep-frying, just that it probably takes about 4 minutes for each side!
  3. oven baking: if you want to go for this method, just drizzle the Shrimpz with oil and bake them at 225°C for 20 minutes, flipping them every 5 minutes

My preferred method definitely is oven baking because 1) it is the easiest to make with the least work, 2) it is the healthiest method since the least fat is used and 3) there is no food waste (when deep frying food, usually most oil is wasted). And really, there barely was any difference in taste. However, deep frying them definitely is the quickest way to prepare them.

Is dish dish healthy?

Yes! Because of its high veggie content, it is loaded with fibre, vitamins and nutrients. The bell peppers are packed with Vitamin C, making sure your immune system stays healthy throughout the cold season. Also the homemade teriyaki sauce definitely is healthier than store bought one since you really know and can decide what goes into it. Plus, the noodles not only give you a very comforting feeling but actually provide carbs, so you stay full of energy!

A MUST MAKE!

No matter whether you are vegan or not, you really need to try this recipe! It tastes SO incredibly delicious, is full of flavour and so easy to make! Definitely a new staple recipe at our house! Also, I can only highly recommend you try these Shrimpz, even, or especially, if you are a non-vegan!

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Vegan Lemon-Teriyaki Shrimpz Stir-Fry Noodles w/ Bell Pepper

These neither are your regular Shrimpz, nor is this your regular stir fry. In the recipe the classic Teriyaki sauce is taken next-level with a lemony twist and the Shrimpz are veganized since we are using Vegan Zeastars Shrimpz. A must make for all vegans and non-vegans!

Course bowl, dinner, lunch, Main Course
Cuisine asian, Chinese
Prep Time 10 Minuten
Cook Time 20 Minuten
Total Time 30 Minuten
Servings 3 servings

What you will need

  • 1/2 each red, yellow & orange bell pepper
  • 250 g green beans
  • 250 g rice noodles (glas noodles)
  • 1 clove of garlic
  • 1 thumb-sized piece of ginger
  • 1 tbsp oil
  • one package Vegan Zeastar Lemon Shrimpz
  • oil for frying/ baking

For the teriyaki sauce:

  • 3 tbsp soy sauce
  • 1 tbsp honey or maple
  • 1 tbsp sesame oil
  • juice of 1/2 lemon
  • 2 tsp sriracha or chili sauce

How to

  1. Start by heating up the oven to 225°C. Place the frozen Shrimpz on a baking tray lined with parchment paper and generously drizzle them with oil. Bake them for about 20 minutes, flipping them every 5 minutes.

  2. In the meantime wash and chop the bell peppers into thin strips, cut off the ends of the green beans and half them or chop them into bite-sized pieces. Peel and finely mince the garlic and ginger.

  3. In a pan heat up 2 tbsp of oil and fry the ginger and garlic for about 30 seconds until fragrant before adding in the remaining veggies and sautéing them on high heat for about 2 minutes. Turn down the heat and let them soften for roughly 5-10 minutes.

  4. Bring a pot with water to a boil and prepare the rice noodles according to package instructions. Usually they need to cook around 5 minutes, then drain and rinse them under cold water (so they do not continue to cook).

  5. Mix all ingredients for the sauce and add into the pan with veggies along with the drained noodles and give everything a good mix so it is all combined. Divide onto bowls, top with the prawns and enjoy!

I would love to know how you like this recipe, so feel free to let me know here in the comments or through Intsagram! Have fun cooking!
Enjoy,
Katie // Une Petite Cuisinière

The Ultimate (vegetarian) Bánh Mi Recipe Anyone Will Love (vegan options)

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Bánh what? Bánh Mi! This vegetarian/ vegan take on the Vietnamese Classic is nothing you would want to miss! Imagine crispy baguette, with a tangy, satisfying, spicy mayo, some super flavorful tofu, crunchy pickled veggies and a whole bunch of freshness! Doesn‘t that sound like something we would all need to bring some summery happiness into these cloudy days?

What is more, this can easily be prepared beforehand (essentially this means marinating the tofu and pickling the veggies) and then the dish is ready in what – 10 minutes probably! Sounds easy, right? Well, it is! And it is SO good!! When I made this, we devoured it, and finished every last crumb, although we already were super super full and happy 🙂

What is special about this dish?

Traditionally, bánh mi is served with pork sausage, cilantro, pickled carrots, radishes and buttery mayonnaise is a short baguette. However, we want to make it a little bit more nutritious and therefore do a few changes. Instead ig pork sausage, we are using marinated and pan-fried tofu. This not only makes this meal vegetarian (and optionally vegan) but also mire nutrient dense and less heavy in fats. What is more, instead of the buttery mayo, we are lightning it up by mixing in some greek yoghurt (in the following paragraph you can read how this is healthier). If you want to make a vegan version of it, you could decide to go for vegan mayo and for a plant based yoghurt instead.

How healthy is this recipe?

In general it can be said that this dish is pretty nutritious, because of the variety of ingredients. The pickled vegetables, that really account for that typical bánh mi flavor, are high in fibre and vitamins. The carrots for example, are a great source of Vitamin C, which helps boost your immune system – great for the colder season ahead!

Besides, the tofu also is high in protein and does contain all amino acids to make it a complete protein (if you want to read more about why tofu is so good for you, click here). And in comparison to traditional bánh mi, which is served with pork, it is considerably lower in saturated fats and higher in fibre. Since we are adding soy sauce to the marinade, the sodium content is rather high, however, you could use low-sodium soy sauce.

The bread is a great source of carbohydrates, providing you energy. It though is not wholegrain and is a simple carb. For more nutritional value, you can simply use whole grain baguette. This then is a complex carbohydrate, causing your blood sugar levels not to spike and keeping you full for longer due to its fibre.

Last but not least we have the mayo. It can be said that without the Mayo it is not really a bánh mi because it gives it this classic spicy and rich flavor. Nonetheless, mayo contains a lot of fats. They for the most prt are unsaturated, which is great for your brain, but too much also is not ideal. Therefore we are lightning this sauce up by mixing the mayo with greek yoghurt and sriracha. The greek yoghurt comes with a decent amount of protein and does not really change the flavor too much! A great way to lighten things up!

Make it vegan!

In case you want to make a vegan version out of this dish, that is super easy! Instead of traditional mayo and greek yoghurt, just use vegan mayo and a plant based yoghurt alternative. The bread should be vegan anyway and regarding the tofu marinade, you could just use vegan fish sauce or leave it out completely! And there you go and have your vegan version of it!

Is it really that simple to make?

Yes, it is! The only things you need to prepare are the tofu and the pickles. For the tofu, all that needs to be done is mixing the different sauces with garlic and ginger and letting the tofu bath in there for a few hours. The longer the better! If you only have one hour, that works too, just be aware that the flavor will not be that intense.

What else needs to be prepared are the pickles, but also those are easy peasy. Here we add some vinegar, rice wine vinegar, water and a little bit of sugar to a pot, bring it to a boil and then pour it over the slices carrots and radish and also just let them chill in the fridge.

Once the preparation is done, the rest is fairly easy. We just need to fry the tofu in the pan for about 2 minutes on each side and then fill the bread with the mayo, the tofu, the herbs, pickles and veggies! And voilà – there you go!

Seriously, I was not kidding when I say that we devoured this dish! It was sooo incredibly flavorful and satisfying and all the ingredients worked together in such great harmony. I cannot think of a reason for why you should not make this – it is just way too delicious!! In case you try this (which you should), I would love to hear how you like it, so feel free to leave a comment or text me on Instagram!

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The Ultimate (vegetarian) Bánh Mi Recipe Anyone Will Love (vegan options)

Step away from your regular sandwich game and take it next level! Crispy baguette filled with spicy, tangy mayo, super flavorful tofu, crunchy pickles and fresh herbs. Every bite is an explosion of flavor in your mouth – plus it is super easy to make!! No excuses not to make it!

Course lunch, Main Course
Cuisine Vietnamese
Prep Time 20 Minuten
Cook Time 10 Minuten
Total Time 30 Minuten
Servings 2 servings

What you will need

  • 1 baguette
  • 2 tbsp mayo
  • 1 tsp sriracha (or more if you wish)
  • 4 tbsp greek yoghurt
  • 1 cucumber
  • cilantro & mint

For the tofu:

  • 200 g tofu
  • 4 tbsp soy sauce
  • 2 tbsp (vegan) fish sauce
  • 1 tbsp sesame oil
  • 1 lime
  • 1 clove garlic
  • 1 thumb-sized piece ginger

Pickles:

  • 1 carrot
  • 1/2 radish
  • 50 ml white wine vinegar
  • 50 ml rice vinegar
  • 50 ml water
  • 1 tsp sugar

How to

  1. To marinate the tofu, finely grate or chop the ginger and garlic and mix with the soy sauce, fish sauce, sesame oil and lime juice. Cut the tofu into about 1/2cm thick and 3x4cm wide pieces, cover in the marinade and let sit for up to 3-4 hours (it also works if you only let them sit for an hour). The longer, the better.

  2. To make the pickles peel carrot and radish and cut into thin sticks. Bring the vinegars, water and sugar to a pot and bring to a boil. Place the carrot and radish in a jar and cover with the vinegar. Let sit for as long as possible – the longer the better.

  3. Once ready to prepare the rest, cut the baguette in two pieces and then cut them in half lengthwise (if you do not cut them through, it is easier to eat them). mix the mayo, greek yoghurt and sriracha and spread the bread with it. Next add the pickles.

  4. Remove the tofu from the marinade and fry it in hot oil for about 2-3 minutes on each side, turn down the heat to medium and pour the remaining sauce over the tofu and let it cook in.

  5. Add the tofu on top of the pickles, next the cucumber and then the herbs. Close the sandwich and enjoy!!

Have fun cooking & enjoy!
Love,
Katie // Une Petite Cuisinière