authentic living

Tag: plant based

Creamy mushroom and rocket pasta (dairy free and vegan)

Creamy mushroom and rocket pasta (dairy free and vegan)

Hi Friends, Welcome back to another recipe post! So apparently I’ve been on a bit of a pasta kick as my last two recipe posts have both been pasta recipes (what can I say, breastfeeding  = carb life). Today’s recipe is a super creamy and […]

Summer Fennel and Zucchini Pasta

Summer Fennel and Zucchini Pasta

Hi Friends, Wow, it has been a hot minute since I have posted a recipe to this blog, apologies for my absence I have been busy growing and birthing a human, who arrived safely on the 22nd of December 2019 – I’ll save the birth […]

Easy Leek and Lemon Risotto with Green Peas and Spinach

Easy Leek and Lemon Risotto with Green Peas and Spinach

Hi Friends,

Welcome back to another Kiah’s Kitchen recipe post! Today I am sharing this easy yet delicious Leek and Lemon Risotto with Green Peas and Spinach.

This recipe came about for a few reasons, firstly, my lemon tree is doing exceptionally well right now, it is overcrowded with lemons and I need to find some creative ways to use them!

Secondly, I cleaned out my pantry a few weeks back (when it comes to my pantry and my fridge I am an organisation freak) which is pretty clean at the best of times, but I did a little stock take of what I had in there and reorganised some jars etc. When I did this I cam across a packet of unopened arborio rice that need to be used by November 2019. Now, I HATE food waste so that automatically meant risotto was on the menu at some point in September and probably will be again in October.

Thirdly, after the success of my last risotto recipe which I received a lot of great feedback on (recipe here) I decided to try creating another!

So, all I knew is I had to make a lemon risotto but as far as what to add to it I decided to see what was on special at the green grocers, which is where I found the bunch of three leeks on sale and huge bag of baby spinach that I buy every week. I added in the peas because I feel like they go well with lemon and added a bit more green!

Risotto is a bit of a labour of love, it’s not hard but just requires a lot of attention compared to something that you just stick in the oven and forget about. I don’t mind this too much though, the ingredients took no time at all to prep and it can be pretty relaxing to stand there and gently stir the rice, you could multitask if that’s your thing, maybe chat to a friend, listen to a podcast, audio book or even a YouTube video, you never know what you might learn.

The flavours in this dish turned out great, the lemon was just the right amount without being too overpowering and the leek added the lovely delicate allium flavour that it needed.

I do hope you give this recipe a try, maybe you have a lemon tree of your own or a friend/family member has gifted you some off theirs. If you do make this, please let me know how you liked it either in the comments below or over on Instagram, I love hearing from you! If you’d like to see more recipes like this, feel free to subscribe via email so you are notified each time I publish a new post.

Until next time, take care and eat well!

X Kiah

P.S. Apologies for the quality of photos in this post, once I finished cooking and pulled out my camera I realised both batteries were flat (fail) so ended up taking the photos using Nathan’s iPhone!

Easy Leek and Lemon Risotto with Green Peas and Spinach

This is a deliciously flavourful and easy to make risotto using fresh lemon, leek, green peas and spinach. The lemon flavour is refreshing without being overpowering, a great recipe for spring but would work at any time of year! The veggies could also be swapped out for whatever you have on hand, don't be afraid to experiment!

Course Dinner, Lunch, Main Course, Side Dish
Cuisine Italian
Keyword Easy Risotto, Leek and Lemon Risotto, Lemon Risotto, Risotto
Prep Time 10 minutes
Cook Time 30 minutes
Servings 4 people

Ingredients

  • 1/4 cup olive oil
  • 3 small leeks washed and thinly sliced, white and light green section only
  • 4 cloves garlic peeled and finely diced or minced
  • 1.5 cups arborio rice rinsed
  • 2 whole lemons zested
  • 1 heaped cup frozen green peas
  • 2 large handfuls fresh baby spinach
  • 5 cups quality vegetable stock
  • 1 cup water
  • 1/2 cup white wine
  • 1/4 cup parmesan cheese (plus more for serving) substitute nutritional yeast for vegan/dairy free alternative
  • 1/5 cup chopped fresh parsley leaves
  • 1 tsp salt and pepper to taste

Instructions

  1. Pour stock and water into a small pot and bring to a gentle simmer over a medium heat before reducing to a low heat to keep warm

  2. While the stock/water is warming, prepare all ingredients as per the ingredient list above - to prepare the leeks, make sure to use only the white and light green section, slice in half lengthways, thouroughly rinse with water and then thinly slice

  3. Place a large wok or pan over a medium heat and add olive oil

  4. Once oil is warm, add the sliced leek and minced garlic, saute for 3 - 4 minutes until transluscent

  5. Add the rinsed aborio rice and stir well to coat in the remaining oil, saute for 3 minutes or so until rice looks a little transluscent

  6. Add the white wine and stir well until it is absorbed into the rice, you may need to adjust the heat a little lower

  7. Add 1-2 ladles of warm stock and continue to stir rice gently until stock is absorbed before adding another 1-2 ladles of stock - repeat this process until you rice is cooked

  8. You should be able to start testing the rice after about 15 minutes, however it will generally take about 20 minutes, the rice is ready when you can easily bite through, there should be a little firmness in the middle (you don't want mush) but it shouldn't be crunchy

  9. Add in the zest of the two lemons, the juice of one of the lemons, the parmesan cheese, the green peas and the baby spinach

  10. Stir well until peas are cooked through and spinach is wilted

  11. Season with salt and pepper to taste

  12. Serve in bowls topped with liberal amounts of parmesan cheese (or nutritional yeast) and freshly chopped parsley leaves

  13. Enjoy!

Recipe Notes

Risotto is generally best eaten fresh, rice doesn't tend to freeze too well, however if you do happen to have leftovers, you can store them in an airtight container in the fridge and use within 1-2 days. Instead of microwaving I recommend heating on the stove with some more stock.

If you don't have the vegetables called for in this recipe, why not use what you do have? This is completely customisable you can substitute for the produce you have on hand!

Easy Black Eyed Pea Curry

Easy Black Eyed Pea Curry

Hi Friends! Welcome back to another Kiah’s Kitchen recipe post! Today I am sharing my delicious and easy Black Eyed Pea Curry recipe! Cooking with black eyed peas is actually new to me, I have never tried them before! I was in my local green […]

Easy Red Lentil Dahl Recipe!

Easy Red Lentil Dahl Recipe!

Hi Friends! I’m back with another Kiah’s Kitchen recipe for you today! This past weekend in Melbourne was a doozy! I believe Saturday was the coldest March day in over 40 years and it poured with rain for most of the day. Whilst there are […]

Coconut Kidney Bean Curry with Steamed Greens

Coconut Kidney Bean Curry with Steamed Greens

Hi Friends!

Welcome back to another Kiah’s Kitchen recipe post, I’m sharing a super delicious, cheap and easy Coconut Kidney Bean Curry recipe!

I have been continuing to read and explore the principles of diet according to Chinese Medicine and taking a more holistic approach to health and wellness. The dietary changes I have been making combined with the continued acupuncture and Chinese herbs has really made all of the difference to my health.

I am focusing predominantly on hormonal health and balance as that is one of the areas I have been struggling with for the past few years. According to Chinese Medicine the kidney system is closely related to the western endocrine system and so to support hormone balance and reproductive health, it is necessary to take steps to support your kidneys. It is really interesting to learn how the organs are impacted by our lifestyle choices and the subsequent impact this has on various aspects of our health, it is quite a different approach to Western Medicine. The emotion associated with the kidneys is fear, so if you have weak kidneys, you are more likely to experience feelings of anxiety and panic (which makes sense given my anxiety). The taste associated with the kidneys is salt, so if you are craving salt it may also be a sign that your kidneys need a boost.

Over the past few months, I have implemented various diet and lifestyle changes to support my kidneys, under the guidance of my Chinese Medicine Practitioner. As a result of these changes and the ongoing treatments from Nashira, my menstrual cycles have gone from being irregular (ranging from 30 days to 45 days long) to being consistently 31 days long for a few months now, which has not happened in the previous 18 months that I have been tracking them! Furthermore, my skin has started to clear up, my sleep has improved and my body is now going through the hormonal changes that it should each month with the rise and fall in oestrogen and progesterone, I feel a lot more connected to my body and my cycle.



Some of the small changes I have made to support my kidneys, include reducing the amount of water I drink each day (I was drinking over 2.5 litres) as this can place stress on your kidneys. I have consistently been drinking a cup of Nettle tea everyday which is excellent for your kidneys and does not contain caffeine. I have also been incorporating a lot of kidney supporting foods into my diet, as well as receiving the acupuncture treatments and Chinese herbs.

According to the principles of Chinese Medicine kidney beans are excellent for supporting your kidneys and heart, in fact a simple meal of kidney beans, rice and vegetables can be an amazing boost for your kidney qi (how many times can I say kidney?). Of course anyone that knows me knows I can’t just stick to a simple meal, so I wanted to come up with something super flavourful and relatively easy that would support my kidney health. The result? This delicious Coconut Kidney Bean Curry with Steamed Greens – it ticks all the boxes! Great for your health, inexpensive, plant based, very nutritious, packed with flavour and easy to make. Whether you feel like your kidneys need a boost or not I definitely recommend giving this one a go, especially at this time of the year where it is important to provide your body with lots of nourishment before we move into winter.

All of the ingredients for this dish should be relatively easy to find, don’t skip on the curry leaves, they add so much flavour and can be found in the fresh herb section of any large supermarket or green grocer. If you make this recipe please let me know how you enjoyed it either on social media (@kiahs.kitchen) or via a comment below. Also please share this recipe with anyone you feel could benefit from it!

Until next time,

Kiah x

Coconut Kidney Bean Curry with Steamed Greens

This is a super simple yet flavourful dish, quick to pull together on a weeknight while still providing plenty of nutrition. Kidney beans are one of the most affordable options for a filling and healthy protein source.

Course Dinner, Main Course
Cuisine Indian
Keyword Easy Vegan Dinner, Kidney Bean Curry, Vegan Curry
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 4 people

Ingredients

  • 2 400g cans of red kidney beans
  • 1 400g can crushed tomatoes
  • 1 whole brown onion
  • 3 cloves garlic
  • 1 3cm thumb of ginger
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp garam masala
  • 2 sprigs fresh curry leaves
  • 270 ml can of full fat coconut milk
  • 1 tbsp olive oil
  • 4 servings basmati rice
  • 2 heads broccoli
  • 200 grams green beans
  • 1 bunch fresh coriander to serve

Instructions

  1. Set rice on to cook according to instructions (I use a rice cooker)

  2. Peel and dice the onion, peel and mince the garlic and grate the ginger 

  3. Heat olive oil in a medium saucepan and sauté the onions on a medium heat until golden and translucent 

  4. Add minced garlic and grated ginger to saucepan and stir for a further one minute

  5. Add turmeric, cumin, ground coriander, garam masala and fresh curry leaves (remove stalk) to the saucepan and stir for 30 seconds (add a little water to prevent sticking)

  6. Drain and rinse kidney beans and add to the saucepan along with the can of crushed tomatoes (including their juice) and the can of coconut milk

  7. Stir everything well, bring to a near boil then reduce to a simmer for 25 minutes

  8. While the curry and rice is cooking, chop the broccoli into florets and top and tail the green beans

  9. When the curry has 8-10 minutes of cook time remaining, place the broccoli and green beans in a steamer over medium heat and steam to your liking (I like mine with a little crunch left in them)

  10. Serve rice onto plates, top with kidney bean curry and serve veggies on the side, finish everything off with a sprinkling of fresh chopped coriander 

Recipe Notes

Leftovers can be stored in an airtight container in the refrigerator for up to three days.


Dairy Free Pesto Pasta Salad (Vegan)

Dairy Free Pesto Pasta Salad (Vegan)

Hi Friends! I’m back with another recipe for you! It is coming to the end of an exceptionally hot summer here in Australia. As much as I love the sun, the crisp edge in the air as we transition to autumn is very refreshing. One […]

How I plan my weekly meals – eat fresh, reduce waste, save time and money!

How I plan my weekly meals – eat fresh, reduce waste, save time and money!

Hi Friends! Happy New Year! Welcome to 2019, it’s going to be a good one! Often January is the time of year where everyone is setting goals and intentions, trying to break bad habits and implement better ones. That’s why I have decided to share […]

Sweet Potato, Chickpea & Green Bean Curry

Sweet Potato, Chickpea & Green Bean Curry

Hi Friends!

Today I’m sharing my super yummy, super healthy Sweet Potato, Chickpea and Green Bean Curry recipe!

Now for my fellow Australians, I am very aware it is November and we are heading into summer, however, curry is an all season staple for me, rain, hail or shine! Plus, I live in Melbourne, and for the last week we have had peak temperatures of 15 degrees during the day, it’s been so cold that half of the residents of Yarra Glen have started their fires up again!



Enough about the weather, back to the food! This curry is a one pot wonder, it’s very simple, uses whole food ingredients and packs a flavourful punch. I originally got the idea for this after visiting Mildred’s in Soho, London where I had their Sri Lankan sweet potato curry!

If you’d like to give this a go, the full recipe is down below and I have also created a quick video if you’re more of a visual learner.

As always, if you make any of my recipes, please let me know how you liked them by commenting below or on my Instagram @kiahs.kitchen and use #KiahsKitchen on any photos you share, I love seeing feedback and re-creations!

Until next time,

Kiah x

Sweet Potato, Chickpea & Green Bean Curry

This delicious and healthy curry is an easy week night dinner for the whole family which will warm you from the inside out!

Course Main Course
Cuisine Indian
Keyword Curry, Vegan
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4 People

Ingredients

  • 2 medium sweet potatoes
  • 1 medium brown onion
  • 4-5 cloves garlic
  • 3 cm piece ginger
  • 300 grams green beans
  • 1 400g can of diced tomatoes
  • 1 400g can of chickpeas
  • 1 400ml can of coconut milk
  • 2 tbsp coconut/olive oil
  • 0.5 cup vegetable stock
  • 0.5 cup cashew nuts
  • 1.5 tsp ground cumin
  • 1 tsp ground corriander
  • 1 tsp turmeric
  • 0.5 tsp red chilli flakes
  • 1 tsp curry powder
  • 1 pinch salt and pepper to taste
  • 1 whole lime
  • 1 bunch fresh corriander
  • 1 cup coconut yoghurt to serve optional
  • 1-2 cups jasmine or basmati rice

Instructions

  1. Peel and dice the sweet potatoes into 1-2cm cubes

  2. Peel and dice the onion

  3. Peel and finely mince the garlic cloves

  4. Rinse the beans, remove the ends and chop in half

  5. Drain and rinse the chickpeas and assemble the spices

  6. In a medium sized pot, heat the coconut oil on a medium to high heat

  7. Add the chopped onion and sauté for 2-3 minutes

  8. Add the garlic and ginger to the pot and sauté for another 1-2 minutes

  9. Add cumin, ground coriander, turmeric, chilli flakes and curry powder to the pot, stir for a further 30 seconds

  10. Add in around 100-200ml of the vegetable stock to prevent the mixture from sticking, then add the diced sweet potato and stir well to coat in the spices

  11. Add the can of chopped tomatoes (including their juice), the drained and rinsed chickpeas and the can of coconut milk, stir to combine

  12. Bring the mixture to a near boil, stir and then reduce to a simmer, leave partially covered for 20 minutes, stirring occasionally

  13. If serving with rice, start cooking it during this time, I added some smokey paprika and frozen peas to my rice cooker for something different, however feel free to keep it simple with plain steamed rice

  14. After 20 minutes, test potatoes with a fork, they should be fairly soft

  15. Add in the chopped green beans and salt and pepper to taste, stir well and cook for another 5-10 minutes depending on desired texture

  16. Serve curry on a bed of rice, top with chopped cashew nuts, chopped coriander and squeeze the lime juice over the top (don't skip this, it adds an extra oomph!) I also add a spoonful of coconut yoghurt (YUM!)

  17. Dig in and enjoy!

Recipe Notes

Leftovers can be stored in the refrigerator in an airtight container for up to three days, or can be frozen for up to one month for best results.

Five easy ways to minimise waste and become more eco friendly!

Five easy ways to minimise waste and become more eco friendly!

Hey Friends! Today I’m here to talk about waste. Nope, this is not a blog post about poop, the waste I am referring to is the avoidable and unnecessary kind. Right now I don’t think the planet is feeling too crash hot, the air is […]