MATE S RATES! Login to your account & get your personalised voucher code. Spread the word & receive a discount for every friend you refer! WEEK 12, 2014 17 MARCH THIS WEEK S HELLOFRESH MENU: 1. atate dolci e pizze feta 2. Garam Masala Chickpeas with Eggplant 3. earl Couscous with Roast Veg 4. Beetroot Bruschetta 5. Madras Mushroom curry 25 mins 15 mins 20 mins 25 mins 25 mins All nutritional information is provided as a guide only. They are calculated based on the individual portion size prescribed by the recipe. Customer Service 02 8199 7222 hello@hellofresh.com.au www.hellofresh.com.au All values include the sometimes optional carbohydrate component such as rice and couscous. Such carbohydrates can be omitted based on personal preference. lease be aware that values will change given that fresh produce will vary in size and weight and individual cooking processes will yield individual nutritional results.
atate Dolci e izze Feta 2 4 6 Energy 2560 Kj rotein 18.8 g Fat, total 28.3 g -saturated 11.6 g Carbohydrate 66.8 g -sugars 14.3 g 500 g 1000 g 1500 g sweet potato, peeled & cubed 1/2 1 1 1/2 red onion, roughly chopped 3 tbs 6 tbs 9 tbs olive oil 2 tbs 4 tbs 6 tbs balsamic vinegar 120 g 240 g 360 g pizza sauce 3 6 9 lebanese bread 1/2 1 1 1/2 mint bunch, finely chopped 85 g 170 g 255 g feta, crumbled For the vegetables reheat the oven to 180ºC. lace the cubed sweet potato (the smaller you cube them the faster they ll cook!) and the red onion in a salad bowl and toss it through the olive oil and the balsamic vinegar, season with salt and pepper. lace onto a baking tray and then place them into the oven for 20 minutes until the sweet potato has caramelised. For the pizza repare you pizza bases by spreading the pizza sauce over the lebanese bread with the back of a spoon. Once the sweet potato and red onion are cooked, remove them and reduce the heat of the oven to 160ºC. Scatter the sweet potato and red onion over each of your pizza bases. Sprinkle a good amount of mint and feta over the top of the pizzas and then return the bases to the oven. Cook for a further 6-7 minutes or until the bases have just turned crispy. Remove the pizzas from the oven, chop them into quarters, buon appettito! #sweetpotpizza The ancient Egyptians worshiped the onion, believing that its spherical shape and concentric rings symbolized eternity
Garam Masala Chickpeas with Eggplant 2 4 6 Energy 2420 Kj rotein 21.4 g Fat, total 5.2 g -saturated 0.7 g Carbohydrate 99.4 g -sugars 11.2 g 1/2 1 1 1/2 red onion, diced* 1 2 3 ginger, diced 2 4 6 garlic cloves, crushed* 1 2 3 chilli, diced 1 tbs 2 tbs 3 tbs garam masala 1 tin 2 tins 3 tins diced tomatoes 1 2 3 eggplant, diced into 1cm cubes 500 ml 1000 ml 1500 ml vegetable stock 1 tin 2 tins 3 tins chickpeas, strained & rinsed 1 tbs 2 tbs 3 tbs palm sugar, or brown sugar 150 g 300 g 450 g rice 3 tbs 6 tbs 9 tbs coriander, chopped For the masala Heat some vegetable oil over medium heat. Add the onion, ginger, garlic, and chilli, stirring occasionally for 5 minutes. Add the HelloFresh garam masala and cook for 1 minute or until fragrant. Add the tomato and the eggplant and stir occasionally for 3-4 minutes. Dissolve the stock according to instructions on the packet. Add required amount (as stated in quantities above) to the pot and bring to the boil. Add the chickpeas and the sugar and reduce heat to a simmer, leave to simmer away for 10 minutes. For the rice Bring a large pot of salted water to the boil. Add the rice and cook it for 10-12 minutes until soft. Drain. Divide the rice between bowls and then spoon over the garam masala chickpeas and garnish with some fresh coriander! Brown sugar gets its colour from the residual presence of molasses #masalachickpeas
earl Couscous with Roast Vegetables 2 4 6 Energy 2020 KJ rotein 18 g Fat, total 19.3 g -saturated 8.7 g Carbohydrate 33.3 g -sugars 6.5 g 300 g 600 g 900 g pumpkin, chopped into 1cm cubes 2 4 6 carrots, chopped into cubes 2 4 6 zucchini, chopped into cubes* 150 g 300 g 450 g pearl couscous 3 tbs 6 tbs 9 tbs coriander, roughly chopped* 60 g 120 g 180 g rocket, washed* 1/2 1 1 1/2 lemon, juiced* 2 tbs 4 tbs 6 tbs olive oil 2 tsp 4 tsp 6 tsp smoked paprika 100 g 200 g 300 g feta, crumbled* For the vegetables reheat the oven to 200ºC. Line a baking tray with baking paper. Spread the pumpkin, carrot, and zucchini on the tray and dress with some olive oil, season well with salt and pepper. Roast for 20 minutes or until tender. The smaller the sweet potato is cut the quicker it will cook! For the couscous Meanwhile, cook the couscous in a large pot of boiling water for 10 minutes or until tender. Drain and transfer to a salad bowl. Once your veggies are cooked, combine the couscous, pumpkin, carrot, zucchini, coriander and rocket in a large bowl. For the dressing Whisk the lemon juice, olive oil, and paprika in a small bowl and season with salt and pepper. our the dressing over the salad and toss gently to combine. Divide between plates and top with crumbled feta and enjoy! #pearlsalad aprika was brought to Hungary during the Turkish occupation
Beetroot and ear Bruschetta 2 4 6 Energy 2170 Kj rotein 21.9 g Fat, total 10.7 g -saturated 5.3 g Carbohydrate 21.6 g -sugars 6.2 g 2 4 6 mini baguettes 1 bunch 2 bunches 3 bunches baby beetroot 1 tbs 2 tbs 3 tbs balsamic vinegar 2 4 6 pear, halved and cored 1 2 3 lemon, juiced* 80 g 160 g 240 g rocket 1 tin 2 tins 3 tins cannellini beans, strained & rinsed 50 g 100 g 150 g parmesan, shaved* 3 tbs 6 tbs 9 tbs olive oil 2 4 6 garlic cloves, halved* For the baguettes reheat the oven to 180ºC. Bake your mini baguettes for 6-8 minutes. Then remove them from the oven, slice on the diagonal and leave aside. For the beetroot & pear Bring a small pot of water to the boil. Add the beetroot and boil for 15 minutes or until soft. Strain and allow to cool before peeling. Grate the beetroot and pear in a cheese grater, place the beetroot and pear in a bowl and then dress with the balsamic vinegar. Then in a separate bowl toss the lemon juice, rocket, cannellini beans and parmesan. For the bruschetta Brush the bread with olive oil and season with salt and pepper. Heat a large pan to medium heat with some oil and add the bread to the pan, cooking for 3-4 minutes per side or until golden brown. Scrape the toasted bread with the garlic clove on one side. lace a layer of the grated beetroot and pear on the bread, then top with the salad mixture, dress with a squeeze of lemon. #beetpearbruschetta Before tobacco was introduced in Europe, pear leaves were smoked.
Mushroom san choi bau 2 4 6 Energy 1860 Kj rotein 10.3 g Fat, total 22.2 g -saturated 3.2 g Carbohydrate 21.7 g -sugars 14.7 g 2 tbs 4 tbs 6 tbs vegetable oil 300 g 600 g 900 g mushrooms, finely chopped 2 4 6 garlic cloves, crushed* 1/2 1 1 1/2 red onion, chopped* 225 g 450 g 675 g water chestnuts, rinsed & drained 40 ml 80 ml 120 ml vegetarian oyster sauce 30 ml 60 ml 90 ml soy sauce, crushed 1/2 1 1 1/2 iceberg lettuce, leaves separated 1 bunch 2 bunches 3 bunches spring onions, finely sliced 1/4 cup 1/2 cup 3/4 cup coriander, finely chopped* For the mushrooms Heat the vegetable oil in a large frying pan over a medium-high heat. Add the mushrooms, garlic, and onion. Cook for 3-5 minutes stirring, until the mushrooms start to break down and the liquid has evaporated. Now add the sliced water chestnuts, vegetarian oyster sauce, and soy sauce and cook for 3 minutes. Mix well until the mushroom mixture is glossy and heated through then remove from the heat., place spoonfuls of mushroom mixture into the lettuce leaves. Top with spring onion, and coriander. #sanchoibau The water chestnut is actually not a nut at all, but an aquatic vegetable that grows in marshes.