Autumn Dishes Packed With Flavour & Nutrients

It’s cooling down and it’s time to take advantage of a new season of veggies! Pumpkin, brussels sprouts and broccoli are all available at farmers markets and are packed with nutritional goodness. Incorporate them into your week with these easy and delicious recipes!

1-Pot Butternut Pumpkin Quinoa Chilli (from Minimalist Baker, serves 6)

Packed with comforting flavours, fibre, vitamins, and protein!

Ingredients:

  • 2 tbsp coconut oil

  • 1 small white onion, diced

  • 1 jalapeno, minced and seeds removed (or other small pepper for heat)

  • ½ tsp each of salt and pepper

  • 4 cloves garlic

  • 4 cups butternut pumpkin

  • 3 tbsp chili powder

  • 2 tbsp ground cumin

  • 2 tsp smoked paprika

  • 2 cans diced tomatoes

  • ¼ cup tomato paste

  • 3 cups veggie broth

  • ¼ cup quinoa, rinsed

  • 1 can kidney beans, drained

  • 1 can black beans, drained

  • 1-2 tbsp coconut sugar (or maple syrup)

  • 1 cup chopped kale

Method:

  1. Heat a large saucepan over medium heat. Add oil, onion, and jalapeno pepper. Season with salt and pepper and cook, stirring, for 3-4 minutes.

  2. Add garlic and cook for 2-3 minutes.

  3. Add butternut squash, 2 tablespoons of the chili powder, 1 tablespoon of the cumin, smoked paprika. Stir and cook for 3 minutes.

  4. Add diced tomatoes, tomato paste, broth and stir. Bring to low boil on medium-high.

  5. Add quinoa and reduce heat so that it gently simmers. Cover and cook for 12-15 minutes until the quinoa is tender. Add water while cooking if necessary.

  6. Add the kidney beans, black beans, ¼ teaspoon salt and pepper, the rest of the cumin and chili, coconut sugar and stir.

  7. Bring to simmer, then reduce to low and cook for 15-20 minutes letting flavours combine. Stir occasionally.

  8. Add kale during the last 2-3 minutes

  9. Serve with low sodium tortilla chips, avocado, red onion and fresh coriander.

Shaved Brussels Sprout and Hazelnut Fresh Salad (from Veggies Save the Day, serves 2 as side)

Usually we roast these guys up, but when shaved, they make an amazingly healthy salad to serve with your favourite comforting meal.

Ingredients:

  • Approximately 230 grams Brussel sprouts

  • ¼ cup hazelnuts, roughly chopped (choose roasted for extra flavour)

  • ¼ cup dried cranberries

  • 1 tbsp Dijon Mustard (or wholegrain)

  • 1 tbsp maple syrup

  • 1 tbsp olive oil

 Method:

  1. Use a really sharp knife to finely cut the Brussel sprouts into thin slices. Or use a chopping blade on a food processor.

  2. Place them in a bowl and toss around to separate them well.

  3. In another small bowl which together the liquid ingredients.

  4. Add the dressing, hazelnuts and cranberries to the sprouts and toss well to combine.

  5. Chow down on some serious Vitamin C and K, fiber, iron, and calcium!

Simple, Comforting Broccoli Soup (from The Mostly Vegan, makes 5 ½ cups)

This tastes great sprinkled with pepitas and served with a piece of wholegrain toast!

Ingredients:

  • 2 tbsp olive oil

  • 2 large broccolis, stems removed

  • 1 heaping cup onion, diced

  • 2 cloves garlic, minced

  • 4 cups low sodium veggie broth

  • ½ tsp sea salt

  • ½ tsp pepper

Method:

  1. Preheat oven to 220 C. Chop the broccoli heads into small florets.

  2. Toss them in 1 tbsp oil and season. Lay out and roast fo r15-20 minutes until starting to brown.

  3. Heat remaining oil in a large saucepan. Cook the garlic and onion which stirring until soft.

  4. Add the broccoli, salt, pepper, and broth. Simmer for 10 minutes until broccoli is soft.

  5. Puree with a stick blender or in batches with a food processor. Easy!