Exploring the Flavours of Europe

Exploring the Flavours of Europe

Exploring the Flavours of Europe

Three Plant-based Recipes to share with Friends and Family

 

Celebrate the Euro Cup with some delicious and healthy European recipes that bring the authentic flavours of Bavaria, France, and Italy right to your table. Perfect for game day gatherings or just a cosy night in, these dishes are hearty, nutritious, and sure to impress. Let's dive into the vibrant, tasty world of European cooking while we cheer on our favourite teams!

 

German-Inspired Bavarian Lentil Soup

Bavarian Lentil Soup

Ingredients:

Instructions:

  1. Prepare the Lentils: Rinse the lentils under cold water. Set aside.
  2. Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, celery, and garlic. Sauté until the vegetables are softened, about 5 minutes.
  3. Cook the Soup: Add the lentils, vegetable broth, diced potatoes, diced tomatoes, bay leaf, dried thyme, and dried marjoram to the pot. Bring to a boil, then reduce heat and simmer for 30-35 minutes, or until the lentils and potatoes are tender. Remove the bay leaf.
  4. Season and Serve: Stir in the apple cider vinegar and season with salt and pepper to taste. Ladle the soup into bowls and garnish with fresh parsley before serving. Serve with sourdough bread

Health Benefits:

This Bavarian Lentil Soup is a hearty and nutritious option, perfect for a cozy gathering. Lentils are an excellent source of plant-based protein and fibre, which can help maintain stable blood sugar levels and support digestive health. The vegetables add an array of vitamins and minerals, while the apple cider vinegar aids in digestion. Enjoy this wholesome soup with family and friends while watching the Euro Cup Championship!

 

 

French-Inspired Ratatouille Quinoa Bowl

Burgondien Ratatouille Quinoa Bowl

Ingredients:

Instructions:

  1. Cook the Quinoa: Rinse the quinoa under cold water. In a medium saucepan, bring the quinoa and water to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is cooked. Fluff with a fork and set aside.
  2. Prepare the Vegetables: In a large skillet, heat the olive oil over medium heat. Add the onion and garlic and sauté until fragrant. Add the zucchini, eggplant, bell peppers, and cook until tender, about 10 minutes.
  3. Simmer with Tomatoes: Add the diced tomatoes, dried thyme, and basil to the skillet. Stir to combine and let simmer for another 10 minutes. Season with salt and pepper to taste.
  4. Assemble the Bowls: Divide the cooked quinoa into bowls and top with the ratatouille mixture. Garnish with fresh basil before serving.

Health Benefits:

This ratatouille quinoa bowl is a nutrient-dense dish full of vitamins and minerals from the colourful vegetables. Quinoa is a complete protein, providing all nine essential amino acids. The dish is also rich in antioxidants and fibre, promoting overall health and wellness.

 

 

Italian-Inspired Chickpea and Spinach Stuffed Peppers

Sicilian Chickpea and Spinach Stuffed Peppers

Ingredients:

Instructions:

  1. Prepare the Peppers: Preheat the oven to 375°F (190°C). Place the bell pepper halves on a baking sheet, cut side up.
  2. Cook the Filling: In a large skillet, heat the olive oil over medium heat. Add the onion and garlic and sauté until translucent. Add the spinach and cook until wilted. Stir in the chickpeas, cooked quinoa, sun-dried tomatoes, dried oregano, salt, and pepper. Cook for another 5 minutes, stirring frequently.
  3. Stuff the Peppers: Spoon the chickpea and spinach mixture into each bell pepper half. Sprinkle the nutritional yeast on top.
  4. Bake and Serve: Bake in the preheated oven for 25-30 minutes, or until the peppers are tender. Garnish with fresh basil before serving.

Health Benefits:

These stuffed peppers are a powerhouse of plant-based protein and fibre from the chickpeas and quinoa. Spinach provides iron, calcium, and vitamins A, C, and K. The nutritional yeast adds a cheesy flavour and a boost of B-vitamins, making this a nutritious and satisfying dish.



 

As the Euro Cup excitement unfolds, these European-inspired recipes will add a special touch to your celebrations. From the hearty Bavarian Lentil Soup to the vibrant Ratatouille Quinoa Bowl and the flavourful Italian Chickpea Stuffed Peppers, each dish offers a taste of Europe’s rich culinary traditions. Gather your loved ones, enjoy these nutritious meals, and make your Euro Cup viewing experience even more memorable. Here’s to good food, great company, and thrilling football!