Marvellous Meat Free Friday

Today’s healthy recipes on our new Mediterranean food journey 29th Sept 2023

Eggplant, Lentils and Peppers cooked in Olive Oil, served with Wholewheat Pitta Bread Pockets

This is a Turkish dish called Mercimekli Mualla and has been served in Southern Turkey’s kitchens for centuries.

If you are unfamiliar with the name Eggplant it is also known as Aubergine. Eggplants are a nutrient rich food that contains fibre, vitamins, and minerals. This nutritious fruit is often considered a vegetable but actually it is a fruit, as they grow from a flowering plant and contain seeds.

I panicked this morning as I realised I had not put the lentils into soak last night. Apparently an absolute necessity to prevent tummy issues. No problem, I searched the internet and asked,

How do I soak lentils quickly?

Measure your lentils into a fine sieve and run vigorously under cold water to remove dust and debris. Boil the kettle and pour boiling water over the lentils, covering them evenly. Let them sit for 10 minutes then drain and rinse again under cold water. Set aside until they are needed.

I shall use this method in the future if I am short of time.

Eggplant, Lentils and Peppers cooked in Olive Oil

Ingredients

• 150 g Brown Lentils
• 1 large Eggplant
• 1 large Onion
• 3 cloves of Garlic
• 1 Red Bell Pepper
• 2 large Tomatoes
• 4 tablespoons Olive Oil
• 2 teaspoons dried Mint
• 1 teaspoon dried Coriander
• 1 teaspoon Cumin
• 1 teaspoon Salt
• 1 teaspoon Sugar
• 1/2 teaspoon Pepper
• 1/2 cup of Water

Method

• Fill a large pan with water and add the lentils. Bring to the boil and simmer gently for about 15 minutes. You are only par boiling them. Drain and put to one side.
• Using a vegetable peeler, peel the eggplant in zebra stripes. The length of the eggplant. Then, cut in half lengthways and cut each half into medium slices. Spread them on a wide tray, sprinkle salt over and leave aside for 15 minutes. Using a paper towel, dab the excess water out of the eggplants.

• Heat 2 of the 4 tablespoons of olive oil in a frying pan and very lightly sauté the eggplant slices for a minute or two, turn a couple of times. This will help to soften them up and start bringing out their flavour.
• In a large bowl, combine chopped onion, chopped garlic, sliced bell peppers, chopped tomatoes, salt, pepper, dried mint, coriander, cumin, the remaining 2 tablespoons of the olive oil, and the sugar.

• Add the half cooked lentils into the bowl and combine well.
• In a large deep pan, place a layer of the eggplant slices on the bottom. Spread half the vegetable mixture over the eggplants evenly. Place the remaining eggplant slices over the top and spread on the rest of the vegetable mixture. Add the water, cover and cook on a medium to low heat for about 45 minutes.

You will have some seriously good smells drifting around your kitchen as this simmers away!

Wholewheat Pita Bread Pockets

My husband is so pleased he is allowed bread on this new, healthy Mediterranean food journey. It makes all the difference to how he enjoys his food. I was glad I found a super easy recipe for him to eat with his lentil dish.

Ingredients

• 2 cups Wholewheat Flour plus extra for kneading and rolling
• 20g Fresh Yeast
• 1 cup Warm Water
• 1 teaspoon Sugar
• 1 1/2 tsp Salt
• 2 teaspoons Olive Oil

• Add yeast and sugar to a little of the warm water and stir well, let it sit for 5 minutes to activate in a large bowl.
• Add salt, oil and remaining water and 2 cups whole wheat flour and mix with hands until a ball of dough forms. It may feel slightly wet, if so add a little more flour until it comes together. Knead it until it is nice and smooth.
• Cover the bowl with cling film and then a tea towel. Put in a warm place and let it rest for 2 hours to rise.
• Preheat the oven to 375 F or 190 C. Lay a sheet of baking paper on a baking sheet.

• When the dough has risen, divide it into 8 smaller balls. Roll out flat with a rolling pin to about 1/2 inch thick and 3-4 inches in diameter.

• Place pita breads on the baking sheet in the oven for 12 mins. Turn once halfway through cooking.

You will notice that I only put 6 on the sheet, I cooked the other 2 separately.

The combination of these 2 dishes was delicious according to the taster!! He did suggest I add a handful of chickpeas to the lentils to give it extra crunch and flavour. I did so for his second bowl which he said was equally tasty! Meat Free Friday was a great success.