Tag: wholefoods

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 

September Grocery Budget Challenge: Week 3

September Grocery Budget Challenge: Week 3

Hello Friends! Welcome back to my September Grocery Budget Challenge, I can’t believe we are in week three, where is the month going! If you missed out on week one and two, you can find them here: September Grocery Budget Challenge: Week 1 September Grocery 

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 grocer getting my produce a couple of weeks ago and they have a huge variety of dried beans, peas and legumes. If you are a regular reader you know I am always on a mission to reduce waste and eat whole foods (while being frugal) and dried beans/legumes are a great way to do this, you can buy them in bulk, they make SO much and are a great source of protein! I always get my lentils dried and I’ll often get dried chickpeas but have never tried cooking dried beans. So, I decided to grab a packet of these black eyed peas on a whim and come up with a recipe for them later.

The funny thing when you are recipe creating, usually you would have an idea of what you want to do in your head and then adjust as you go while you are creating the recipe and tasting it. I actually came up with this recipe on paper and then gave it to my husband to cook/test while I was at prenatal yoga. This was quite difficult as I had to leave him notes on things that he should watch out for and adjust if he thinks it needed it.

Usually he is quite good at following instructions and can cook really well if he is following a well written recipe. HOWEVER on this particular night, he somehow got confused between a tablespoon and a teaspoon (he obviously wasn’t paying attention) and he put in a TABLESPOON of each of the spices rather than a teaspoon. OMG MY MOUTH WAS ON FIRE! When I got home and realised what had happened I tried to compensate by adding a whole tin of coconut milk rather than half and I had to stir in plenty of yoghurt to try and balance out the overpowering spices. It was still very yummy and he really liked it (he loves spice) it was just a little too overpowering for me and I certainly would recommend sticking to the recipe as written! For the second test run I used the appropriate amount of spices and it turned out beautifully.

via GIPHY

Now, for this recipe if you are using dried black eyed peas (as opposed to canned), you will need to pre-prepare them as the recipe calls for cooked black eyed peas. To cook them all you need to do is thoroughly rinse one cup of  dried black eyed peas, then place them in a container of water to soak for anywhere between four hours to overnight (I soak overnight). If your house is warm it is best to store in the fridge to prevent fermentation. Once they have finished soaking, drain and thoroughly rinse them, then place in a pot with 4-5 cups of water and some salt. Bring to a gentle boil then reduce to a simmer for anywhere between 45 minutes – 1 hour (until the peas are soft). Drain out the cooking water and you are ready to go! I prepared these the day before to make it easier on Nath so all he had to do was actually cook the curry. One cup of dried black eyed peas will make about 3 cups cooked.

If you don’t have access to dried or canned black eyed peas, you could use another form of bean in their place.

I really hope you enjoy this recipe, I had fun creating it (and almost getting my mouth burnt off). If you give this a go, please let me know how you liked it in the comments below or over on Instagram, I would love to hear from you. If you’d like to see more recipes please subscribe to my blog via email so you get notified each time I publish a new post.

Until next time,

Xx Kiah

Easy Black Eyed Pea Curry

This flavourful black eyed pea curry is easy to create and perfect for a throw together weeknight dinner! It is very customisable, you could really put in any greens you happen to have in the fridge! The peas ensure there is plenty of plant based protein so you won't be left hungry, especially when served with rice and yoghurt, yum!

Course Dinner, Main Course
Cuisine Indian
Keyword Black Eyed Pea Curry, Easy Curry
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Author KiahsKitchen

Ingredients

  • 1 thumb fresh ginger peeled and grated
  • 12 fresh curry leaves stalk removed
  • 1/2 tsp mustard seeds
  • 1 tsp ground cumin
  • 1 tsp ground corriander
  • 1 tsp garam masala
  • 2 heaped tbsp tomato paste
  • 1/2 tsp dried chilli flakes
  • 3 cups cooked black eyed peas equivalent to 1 cup dried or three 400g cans (see note)
  • 2 whole zucchini diced
  • 4 large handfuls baby spinach leaves
  • 2 cups vegetable or chicken stock
  • 2 tbsp olive oil
  • 1 whole lime or lemon
  • 1/2 400mL can full fat coconut milk
  • 1 bunch fresh corriander chopped
  • 4 servings of rice
  • 1 cup plain greek yoghurt use coconut yoghurt for dairy free alternative

Instructions

  1. Prepare all ingredients as per ingredient list above

  2. If using rice, put this on to cook now either in a rice cooker or on the stove

  3. In a large cast iron pot, heat the olive oil over a medium heat and add the mustard seeds and curry leaves, saute for 1 minute or so until fragrant

  4. Add onion, garlic and ginger and saute for a further 3 - 5 minutes until onion is translucent

  5. Add ground cumin, ground coriander, garam masala and chilli flakes, saute for a further 30 seconds

  6. Add diced zucchini and cooked blacked eyed peas, tomato paste, coconut milk and stock, stir well to combine

  7. Simmer for around 20 minutes until zucchini is cooked through and flavours are well combined

  8. Remove from heat and stir through fresh spinach leaves

  9. Serve on a bed of cooked rice, squeeze over the fresh lemon/lime juice, sprinkle chopped coriander on top and add a dollop of plain yoghurt

  10. Enjoy immediately!

Recipe Notes

Leftovers can be stored in an airtight container in the refrigerator for 2-3 days or can be frozen for up to one month for ultimate freshness.

If using dried black eyed peas for this recipe, you will need to have prepared them first: Rinse one cup of dried black eyed peas and then soak in water for 4-8 hours (I do overnight in the fridge). Drain soaking water and add to a pot with 4-5 cups of water, bring to a boil and then reduce to a simmer for 45 minutes - 1 hour (until soft). You can then strain them and use them for the curry. 

If using canned black eyed peas, around three cans drained and rinsed would be required. 

September Grocery Budget Challenge: Week 1

September Grocery Budget Challenge: Week 1

Hi Friends, Welcome back to another Kiah’s Kitchen blog post! If you read my last post, you know that I have been on a mission to reduce my spending on groceries without sacrificing quality. I am a strong believer in cooking from scratch and the 

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.


Slow Cooker Mushroom and Barley Stew Recipe (Vegan) & Chinese Medicine learnings

Slow Cooker Mushroom and Barley Stew Recipe (Vegan) & Chinese Medicine learnings

Hi Friends! Welcome to another Kiah’s Kitchen recipe post. I recently read a book called Food for the Seasons: Eat Well and Stay Healthy the Traditional Chinese Way by Lun Wong, it was a gift from my mum for Christmas and I loved it! I 

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 

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.

Pear, Raspberry and Walnut Oats – the perfect winter breakfast!

Pear, Raspberry and Walnut Oats – the perfect winter breakfast!

Earlier in the year I shared my go-to summer breakfast, vegan bircher muesli which is a staple for me in the warmer months (find the recipe here). However now that the leaves have fallen, the days have become incredibly short and I can literally see