Cooking Classes Recipe Book
Seasonal Veg & Bean Mix
7 ingredients + 7 steps = easy & delicious! Try it in a taco, burrito, toasted sandwich, or on a baked potato!
Serves 4
Ingredients
• 2 tbsp olive oil*
• 1 onion, peeled & finely sliced
• 4 garlic cloves, peeled & chopped
• 1 x 400g tinned tomatoes
• 2 x 400g tinned kidney beans, drained
• 2 cups seasonal veggies
• ½ tsp smoked paprika
• 1 vegetable stock cube
Mix it up!
Start with this simple base recipe, then swap ingredients in and out based on what’s in season, available locally and affordable. Reinvent to make many meals throughout the week! Try:
• Adding different legumes like black beans, lentils, pinto or chickpeas.
Method
Steps
1 Chop seasonal veggies into small cubes.
2 Heat the oil in a frying pan over low heat, adding garlic and onion. Sauté for 2 minutes.
3 Add smoked paprika & veggies. Cook on low heat until veggies have softened.
4 Add kidney beans, stock cube & tinned tomatoes.
5 Cook on low heat for 10 mins, stirring occasionally.
6 Serve with toppings.
7 Enjoy in many different ways! 100% RECYCLED
• Using as a burrito mix, or serving on top of cooked pasta!
• Serving bean mix on top of a baked potato with grated cheese, or popping into a toasted sandwich or jaffle.
• Using corn, avocado, salsa, cheese, coriander, sour cream, feta and chilli as toppings.
*Olive oil is used across all recipes and not included in the 7 ingredients.
Makes approx. 4 cups
Ingredients
• 1 cup olive oil*
• 2-3 tbsp red wine vinegar (or 1 lime, juice & zest)
• bunch parsley
• 1 cup coriander
• 3 cloves garlic
• 1-2 red chillis, chopped
• ½ tsp dried oregano
• 1 large pinch sea salt
Mix it up!
Start with this simple base recipe, then swap ingredients in and out based on what’s in season, available locally and affordable. This versatile recipe can be used to make many meals throughout the week. Reinvent 5+ ways:
• Use as a marinade for chicken, lamb, tofu or fish.
Steps
1 Roughly chop the parsley & coriander (all parts of eachleaves, stems, roots).
2 Peel garlic.
3 Add all ingredients to a food processor.
4 Pulse for 1-2 mins, until textured but combined well.
5 *Ifyoudon’thaveafood processor,simplychop everythingfinely&combinein alargebowl.
6 Store in fridge in airtight container for up to 3 days.
7 Enjoy on everything!
• Toss through cooked pasta, for a quick & flavour-packed meal.
• Serve with BBQ meat or grilled corn cob.
• Use as a dressing and drizzle over salad or steamed veggies.
• Dollop into a burger, pita pocket, wrap, burrito or taco.
*Olive oil is used across all recipes and not included in the 7 ingredients.
Tinned Tuna & Chickpea Patties
7 ingredients + 7 steps = easy & delicious!
Serve with a salad, as a burger, or in a pita pocket!
Makes 16 patties
Ingredients
• 4 tbsp olive oil*
• ½ bunch spring onions, finely chopped
• 2 x 400g tinned chickpeas, drained
• 1 x 425g tinned tuna, drained
• 1 cup herbs, finely chopped (any you like - parsley, coriander, thyme or chives)
• 1 egg
• 1 cup breadcrumbs
• 1-2 tsp ground cumin
Steps
1 In a large bowl, add chickpeas. Mash well with a potato masher or fork.
2 Add tinned tuna & combine.
3 Add all remaining ingredients except olive oil. Mix well.
4 Divide mixture & form into small, round patties.
5 Refridgerate for 10 mins.
6 Add olive oil (1 tbsp per batch) into the frying pan, over medium heat.
7 Cook the patties in batches, until golden on each side. Flip after 5-8 mins.
Mix it up!
Start with this simple base recipe, then swap ingredients in and out based on what’s in season, available locally and affordable. Reinvent to make many meals throughout the week! Try:
• Adding to a pita pocket with tzatziki and sliced cucumber.
• Creating a burger by adding patties to a bun with salad, cheese and your favourite condiment/sauce.
• Serving for breakfast with a fried egg on top with some sliced veggies (e.g. avocado or capsicum).
*Olive oil is used across all recipes and not included in the 7 ingredients.
Zero Waste Seasonal Sauce
7 ingredients + 7 steps = easy & delicious! This delicious seasonal sauce can be enjoyed in many ways, and uses up leftoverpasta & veggies in your fridge!
Serves 4 Ingredients
• 1 baking tray of seasonal veggies (approx 6-8 cups)
• 1 vegetable stock cube
• 1 whole garlic (peel left on, tip cut off to expose bulbs)
• 3 tbsp olive oil*
• 1 cup herbs, roughly chopped (rosemary or thyme)
• 1 x 400g tinned cannellini beans (drained)
• 200ml cream
• 100g feta
Steps
1 Pre-heat oven to 180 degrees.
2 Roughly chop seasonal veggies & herbs.
3 Place all veggies, garlic, stock cube & herbs into a baking tray & drizzle with olive oil.
4 Roast in the oven for approx. 45 mins.
5 Add roasted veggies, herbs, oil/stock cube ‘juice’ into a food processor. Squeeze out the garlic gloves.
6 Add cream, feta & cannellini beans. Pulse until smooth.
7 Add seasonal sauce to a fry pan with cooked pasta. Stir gently until warmed through. 100% RECYCLED
Mix it up!
Start with this simple base recipe, then swap ingredients in and out based on what’s in season, available locally and affordable. Reinvent to make many meals throughout the week! Try:
• Swapping out cannellini beans for butter beans!
• Using different types of pastaorecchiette, spaghetti, or penne.
• Adding sauce over pasta, chicken, fish, steamed greens, or turning the sauce into a soup (add water).
• Experimenting with different veggies in your fridge.
*Olive oil is used across all recipes and not included in the 7 ingredients.
Thai Curry Bowl
7 ingredients + 7 steps = easy & delicious!
A simple, versatile recipe, packed with seasonal veggies and flavour.
Serves 4
Ingredients
• 2 tbsp olive oil*
• 1 onion, sliced
• 4 cloves garlic, finely chopped
• 1 small knob ginger, finely chopped
• 4 cups seasonal vegetables, chopped
• 2-3 tbsp Thai red curry paste
• 1 can coconut milk
• 1 tsp honey
Steps
1 Heat olive oil in a large frypan over medium-high heat.
2 Add the onion, garlic, ginger & red curry paste.
3 Cook for 2-4 mins, stirring often.
4 Add vegetables & cook for 1-2 mins.
5 Reduce the heat to low & add the coconut milk & honey. Stir well.
6 Simmer for 5-10 mins.
Mix it up!
Start with this simple base recipe, then swap ingredients in and out based on what’s in season, available locally and affordable. This versatile recipe can be used to make many meals throughout the week! Try:
7 Serve with rice or noodles, add your favourite toppings. 100% RECYCLED
• Toppings - squeeze of lime juice, fresh chilli, Thai basil or coriander.
• For extra protein add chicken, beef, pork, fish, lamb or tofu
• Instead of rice, change it up by adding any noodles you have on hand - soba, udon, ramen.
• Try any veggies you like - choy sum, snow peas, broccoli, tomatoes, kale, red capsicum, beans.
*Olive oil is used across all recipes and not included in the 7 ingredients.
Serves 4 Ingredients
• 1 tbsp olive oil*
• 4 cups seasonal veggies (capsicum, cucumber, tomatoes, chillies)
• ½ red onion
• corn cob
• ½ bunch coriander
• ½ tsp sumac
• ¼ tsp smoked paprika
• lime (juice & zest)
Mix it up!
Steps
1 Chop all seasonal veggies in small pieces.
2 Shave the corn off the cob.
3 Using a grater/zester, zest the lime.
4 Finely chop coriander & red onion.
5 To a large bowl, add all ingredients.
6 Using your hands or a large spoon, combine well.
Start with this simple base recipe, then swap ingredients in and out based on what’s in season, available locally and affordable. This versatile recipe can be used to make many meals throughout the week! Try:
• Spoonful into a taco or burrito.
• Scatter over steamed greens (beans, asparagus or broccoli).
7 Enjoy this zesty, colourful, flavour-packed salsa in so many ways! 100% RECYCLED
• Make into pasta salad. Stir through cooked pasta, add dollop of ‘Eat your Greens’ Pesto.
• Create a zesty, warm potato salad. Add to steamed potatoes with dollop of mayo & combine well.
• Turn into an omellete mix by combining with cracked eggs.
*Olive oil is used across all recipes and not included in the 7 ingredients.
Teriyaki Poke Bowl
7 ingredients + 7 steps = easy & delicious!
A simple, delicious, gooey eggplant recipe. Create a poke bowl, by adding what you like!
Serves 4 Ingredients
• 2 tbsp olive oil*
• ginger, small piece
• 2 garlic cloves
• 250ml teriyaki sauce
• 2 tbsp kecap manis
• 1-2 tbsp honey
• 1 eggplant, shopped into large chunks
• 3 sping onions, roughly chopped
Steps
1 Preheat oven to 180 degrees.
2 Peel & finely chop garlic & ginger.
3 Heat olive oil in frypan over medium-high heat.
4 Add garlic, ginger & eggplant, cook for 2-3 mins.
5 Add teriyaki sauce, kecap manis, honey & a dash of water (1 cup). Cook for 5-8 mins.
6 Transfer into baking dish (including all the sauce) & cover with foil. Bake for 10-15 mins, until gooey.
7 Serve on cooked sushi rice. Add spring onions and poke bowl toppings. 100% RECYCLED
Mix it up!
Start with this simple base recipe, then swap ingredients in and out based on what’s in season, available locally and affordable. This versatile recipe can be used to make many meals throughout the week! Try:
• Add poke bowl toppings - edamame, sliced avocado or cucumber, carrot ribbons, shredded cabbage.
• Sprinkle with sesame seeds or nori flakes.
• Instead of eggplant, use mushrooms, tofu, chicken or any firm fish.
• Instead of rice, serve on top of cooked udon or soba noodles.
*Olive oil is used across all recipes and not included in the 7 ingredients.
Makes approx. 4 cups
Ingredients
• 1 tbsp olive oil*
• 2 cups frozen peas (500g bag)
• 1 avocado
• 1 lime
• 200g feta
• ¹∕ ³ cup mint
• ¹∕ ³ cup dill
• sea salt, large pinch
Steps
1 Place frozen peas into a large bowl.
2 Microwave bowl of peas on low for 1-2mins, until thawed & slightly warm.
3 Using a grater/zester, zest lime.
4 Into a food processor, add all the ingredients.
5 Pulse for 1-2 mins until a smooth & creamy texture.
6 *Ifyoudon’thaveafood processor,apotatomasher orlargemortar&pestle works well.
7 Store in fridge in airtight container for up to 3 days. Enjoy in so many ways.
Mix it up!
Start with this simple base recipe, then swap ingredients in and out based on what’s in season, available locally and affordable. This versatile recipe can be used to make many meals throughout the week! Reinvent 5+ ways:
• Stir through cooked pasta.
• Mix through warm, steamed potatoes..
• Spread into a burger, sandiwch, wrap, burrito or taco.
• Use as dip with crusty bread or veggie sticks.
• Add a splash of water to create a ‘dressing’. Drizzle over salad or steamed greens.
*Olive oil is used across all recipes and not included in the 7 ingredients.
Makes approx. 4 cups
Ingredients
• 1 cup olive oil*
• 3 garlic cloves, peeled
• bunch parsley
• bunch basil
• 1 cup anything green (kale, rocket, spinach or broccoli stems)
• 1 lemon (zest & juice)
• optional small piece of feta (100-150g)
Steps
100% RECYCLED
1 Roughly chop parsley & basil, incl. the leaves & stalks.
2 Roughly chop ‘greens’, incl. the stem, stalk & leaves.
3 Using a grater/zester, zest lemon.
4 Into a food processor, add all the ingredients.
5 Pulse until a smooth & creamy consistency.
6 *Ifyoudon’thaveafood processor,alargemortar& pestleworkswell.
7 Store in fridge in airtight container for up to 3 days. Reinvent in so many ways.
Mix it up!
Start with this simple base recipe, then swap ingredients in and out based on what’s in season, available locally and affordable. This versatile recipe can be used to make many meals throughout the week! Reinvent 5+ ways:
• Stir through cooked pasta or dollop on soup.
• Spread into a toated sandiwch, burger, wrap, burrito or taco.
• Use as a marinade for chicken, lamb or fish.
• Use as a pizza base sauce.
• Add a splash of water to create a ‘dressing’. Drizzle over salad or steamed greens.
*Olive oil is used across all recipes and not included in the 7 ingredients.
Zero (Veggie Scrap) Waste Stock
7 ingredients + 7 steps = easy & delicious! A simple recipe using veggie scraps, destined for the bin. A delicious & affordable way to add flavour to your cooking!
Makes approx. 3 litres
Ingredients
• 6-8 cups of veggie scraps:
- peel or skins (onion, garlic, ginger, potato, sweet potato, beetroot)
- ends, tops, leaves, fronds (celery, fennel, carrot, leek, cabbage)
- stems or roots (parsley, basil, thyme, coriander)
- knob or cobs (mushrooms or corn)
• 3-4 litres water
• 2 bay leaves
• 6 peppercorns
Mix it up!
This base recipe can be used to make meals throughout the week: Try:
• Use stock to cook risotto or biriyani.
Steps
1 When cooking through the week, save all your veggies scraps.
2 Place veggie scraps in a zip lock bag, label & date. Place in freezer (can freeze for up to 6 months).
3 Once you have 6-8 cups of veggies scraps, you’re ready to make stock.
4 Take all zip lock bags out of freezer & run under cool tap water to loosen veggie scraps.
5 Place all the ingredients into a large saucepan & cover with cold water.
• Add to casseroles, stews or pasta sauce to add depth of flavour.
7 Store in fridge in airtight container for up to 4 days. 100%
6 On low-med heat, simmer for 1 hour. Remove from heat & strain .
• Use as a delicious, flavour-packed based for soup.
• Add a splash of stock to mashed potatoes.
*If using fresh veggie scraps, can freeze stock for up to 6 months.
