Cook 30

Tarka Dahl et al

Three Angels Broadcasting Network

Program transcript

Participants: Jeremy Dixon

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Series Code: CKT

Program Code: CKT000021A


00:21 Welcome to Cook: 30.
00:23 I'm Jeremy Dixon from Revive Cafes
00:25 in Auckland, New Zealand.
00:27 And also author of the Revive Cafés cookbooks.
00:29 And today, I want to share with you
00:31 some delicious Cafés meals
00:33 that you can cook in your very own home.
00:36 Cook: 30 Food is all about using
00:38 a whole grain plant based ingredients.
00:41 Look, I'm using great proteins sources like beans,
00:44 lentils and nuts.
00:46 Whole grains, fresh fruits and vegetables
00:49 and tying it all together
00:51 with delicious herbs and spices and international flavors.
00:54 And the best part about Cook: 30 Food
00:57 is you don't have to spend hours
00:59 slaving away in the kitchen making it.
01:01 I'm gonna show you how easy it is in next 30-minutes
01:04 to make a deliciously healthy meal
01:06 for you and your family.
01:09 On the menu today we have
01:10 an Indian Tarka dhal with chickpeas.
01:13 We're gonna be serving it over some lemony khus khus.
01:16 We have a Tempeh and cherry tomato salad
01:20 and some pan fried asparagus.
01:23 And dessert is an amazing peach ice smoothie.
01:29 Took me also a very short time.
01:30 You want to make sure you're prepared ahead.
01:33 We've got a clear surface on our bench here.
01:36 We've got a chopping board, sharp knife,
01:39 hot pans on the stove getting warm.
01:42 We've boiled the jug
01:44 and we've got our pantry and fridge
01:45 loaded with all the ingredients that we need.
01:49 First job we're gonna start is the tarka dhal.
01:51 This is a great Indian dish.
01:53 So, we're gonna start with a hot pan
01:55 and we're gonna chop up an onion,
01:58 and onion is great way to start most meals,
02:01 especially vegetarian meals.
02:03 So we gonna get off all the skin.
02:08 It comes off eventually.
02:10 And then we're gonna chop it up and so you want to have a...
02:15 for these to be chunky not too fine,
02:18 see we got nice little small pieces of onion
02:21 in the dish.
02:22 Cut like that, and then cut it into cubes
02:28 all done like that.
02:29 Gonna put little bit of oil in the pan,
02:33 got a good non-stick frying pan.
02:36 You don't need too much oil, put it in there.
02:41 Gonna add some garlic.
02:42 Garlic and onions go very well.
02:45 And great, quick way for garlic, your garlic press,
02:49 put the cloves in, two cloves of garlic
02:51 and squeeze it through like that.
02:55 Lots of great time saving techniques
02:57 to do meals in a very short time.
03:00 Running a Cafés we didn't have hours in a day to spend
03:02 making all these meals.
03:03 So, over the years I've learned a lot of shortcuts
03:05 that we're using here in the commercial environment
03:08 to make food really quick.
03:10 Give it a bit of string.
03:15 Was gonna add some ginger,
03:16 ginger goes really well with dhal,
03:18 so we're gonna add four tablespoons of ginger,
03:22 I'm gonna use ginger puree,
03:23 I'm gonna use a lot for this dish.
03:25 You can also use freshly chopped ginger
03:27 if you want as well,
03:29 but this stuff you can get in the supermarket
03:30 is really good.
03:32 So, tune that up a bit and we just get this going,
03:36 so good base get this underway
03:38 and we'll come back to this in a couple of minutes
03:40 when those onions will start to get soft.
03:45 Couscous is a really lovely accompaniment to have
03:47 with any kind of a curry or dhal.
03:49 So, got some couscous here
03:51 and if you can, get homeo couscous
03:53 'cause it's obviously a healthy version.
03:55 So the recipe for couscous is one cup
03:57 and you want to measure this one of couscous.
04:03 And we're gonna put in some turmeric,
04:05 so we don't use, just a basely about
04:07 just a little bit of turmeric just to give it a bit of color,
04:09 so about a quarter of a teaspoon,
04:12 half a teaspoon of salt.
04:16 I'm just gonna mix it around
04:18 so it's evenly distributed through the...
04:23 through the mix so that the yellowness spreads well
04:27 and then we're gonna add, this is boiling water,
04:31 we're gonna add one cup of water,
04:33 so one to one very easy to remember.
04:36 So, pour it in, you gonna be really quick,
04:38 give it a quick stir around so it's evenly covered
04:42 and then quickly put a plate on top
04:47 and that will cook,
04:48 and put that to 5 to 10 minutes,
04:49 so we'll come back and check on it later.
04:51 It will become nice and fluffy,
04:52 so you don't need to boil it or anything
04:54 just boiling water and the couscous
04:56 and that all become nice and fluffy.
05:03 Want to add some really delicious
05:04 Indian spices to dhal.
05:06 And three of my favorite spices which are awesome for dhal
05:10 or any dish are cumin, coriander and turmeric.
05:15 So we want two teaspoon of each of these in the dhal,
05:18 so we're gonna put them with the onions,
05:19 now they're starting to get soft.
05:21 And use two teaspoons, another two teaspoons
05:26 and two teaspoons of turmeric,
05:28 and turmeric adds not only color
05:31 but it does actually add flavor
05:32 and also add its thickness to dishes.
05:35 So we're gonna stir that around
05:36 and just activate those with the onions,
05:39 we're just softening up nicely.
05:44 You do need to heat your spices just for brief
05:47 but just to activate all the delicious flavors.
05:51 Now one of my favorite protein sources
05:53 is red lentils
05:55 and red lentils are just high in protein,
05:57 they taste really, really nice, they're delicious.
06:00 But the best part about them and I only take about
06:02 12 to 15 minutes to cook,
06:04 so they are great go to protein source
06:06 to have in your pantry
06:08 when you want to cook something really quick.
06:10 So we're gonna measure out
06:11 one metric cup of lentils in here.
06:17 And put them in.
06:19 And this forms a basis of the protein of the dhal,
06:23 just give them a quick stir around
06:24 to help soak up some of those flavors.
06:27 Make sure you have a jug with boiling water,
06:29 we want three-and-a-half cups,
06:33 one, it's hot...
06:40 and three we go,
06:42 oh, and a half.
06:45 And it's about the ratio for this kind of lentil.
06:50 It looks like it might be too liquidy now,
06:51 but it will start thickening up
06:53 as we get to the end of the dish.
06:55 So, just kind of give that a stir.
06:59 Turn up the heat little bit, bring it to the boil.
07:01 And those lentils will just slowly cook
07:03 with that beautiful delicious Indian flavors in there a well.
07:06 So that will start to thicken up.
07:08 The one thing you should never do
07:10 when you cook with lentils is add salt
07:12 before the lentils are cooked
07:14 'cause the salt can stop
07:15 or can inhibit the cooking of the lentils,
07:17 so make sure you add salt last,
07:18 which I generally do for most of my dishes anyway.
07:21 So, it's well underway there now
07:22 and we would just let it sit there and simmer
07:24 and come back to it later.
07:29 And this is one of my most favorite salads,
07:31 it's really delicious
07:32 and it starts with an ingredient called tempeh.
07:35 Now, I don't know if you have heard of tempeh before?
07:37 That is basically soybeans that have been processed
07:45 and they end up looking like this,
07:47 bit of a weird shape
07:48 and you've probably seen at supermarket,
07:50 not wonder what it is.
07:51 But it's really delicious
07:52 and I really recommend you with...
07:54 you try it.
07:55 They're like any kind of soy product,
07:56 they start here quite bland like tofu for examples,
07:59 you need to add a little bit of flavor to it.
08:01 This got a really, really nutty flavor,
08:04 so what we're gonna do, this is just
08:06 briefly pan fry with little bit of oil
08:08 and it turns out being delicious,
08:09 so we're just gonna just cut into cubes
08:13 so again line things up
08:15 so you can economize on your cutting.
08:17 It's a little kind of half inch,
08:19 one centimeter cubes...
08:24 and we're gonna put a bit of oil on the pan,
08:26 a bit of tablespoon
08:28 and we're just gonna through this in here
08:30 and just toss them around and these just,
08:32 the nutty flavor comes out and they start tasting amazing.
08:36 Kind of put a sprinkle of salt on as well,
08:39 a quarter teaspoon of salt,
08:42 so just toss those in that oil like that
08:46 and leave them there just to toast up
08:48 and it becomes really delicious ingredient for salad.
08:53 So, part of the salad
08:54 we're gonna be use some baby spinach
08:56 and this is a great thing you can buy
08:58 from the supermarket in containers
08:59 and it normally comes really fresh,
09:01 all pretty washed as well.
09:02 So we're gonna dump around about four cups
09:05 in the bottom of the serving bowl.
09:08 And I really love wooden bowl for serving salads,
09:10 so if you see any at the markets
09:12 or in different international shops,
09:13 make sure you pick up a good range of wooden bowls,
09:15 and normally they are reasonably inexpensive
09:17 and preserving stuff so well.
09:19 I'm gonna make a dressing now,
09:21 and I'm gonna make tahini dressing,
09:22 just gonna make it in a shortcut way,
09:25 so I'm not gonna use the blender
09:26 too much dish washing.
09:28 So we're going to put in four tablespoon of tahini
09:31 and this is just sesame seed oil,
09:34 sorry sesame seeds that had been
09:35 munched up and blended,
09:38 juice of a lemon,
09:39 that's usually around about usually about
09:42 two tablespoons per lemon
09:44 depending on how juicy they are.
09:49 Just gonna put them through my fingers
09:51 to get rid of these pips.
09:54 It just gives the dressing a bit of bite.
09:58 Just gonna add a quarter a teaspoon of salt,
10:01 tablespoon of honey or you could use another
10:03 healthy straight sweetener like date puree or agave
10:08 and little bit of water.
10:12 So you probably want to start for the round about
10:14 four tablespoons of water
10:16 and you might want to add a little bit more.
10:18 Just give it a quick stir to make a lovely dressing.
10:22 Stir it up.
10:31 You need to make sure it comes nice and smooth,
10:40 probably it's a touch more water,
10:44 so you want...
10:45 it's kind of it's pourable but it's still nice and thick,
10:49 just a bit more stirring.
10:56 Look at that nice and silky that's how you wanted.
11:00 Beautiful.
11:05 Okay.
11:06 And we're gonna add some color,
11:08 so got some lovely cherry tomatoes.
11:13 We just have lovely color going everywhere.
11:19 And just gonna chop these in half,
11:21 so just try and chop about four at a time,
11:24 so you save lots of time
11:27 and we'll add these into the salad.
11:32 So the most important rule
11:33 when you're making a salad is color.
11:35 And you won't necessarily use
11:36 every single color of the rainbow,
11:38 but just try and use different colors.
11:39 Green is general rule or trends for most dishes,
11:44 so make sure you've got some green in most dishes,
11:47 most salads or dishes.
11:48 If you don't, you know, most herbs are green
11:50 and that's why we use so many herbs
11:52 'cause they not only add thing, the flavor
11:53 but they add fantastic color as well.
11:58 So, how's these guys going here?
12:02 Might turn it up a little bit,
12:04 you can smell them in, very delicious flavor,
12:06 it's got a really nice nutty, nutty flavor
12:09 that I'm sure loves, so give tempeh a try.
12:11 I find it in pretty much most supermarkets
12:13 so it is reasonably easily available.
12:21 Just try that now.
12:24 Hmm, tasting good.
12:26 It's little bit more, just as it heat through,
12:28 now bring those that really nutty flavors.
12:30 As soon as it's finish we're gonna add that bit
12:31 to the salad
12:33 and we got the dressing ready to go as well,
12:35 so that's all ready to go when it's ready.
12:39 Okay, we're gonna use some asparagus now.
12:40 It's a lovely fresh green ingredient
12:44 to have as a side dish.
12:45 So prepare asparagus,
12:47 it has really woody bits on the end.
12:49 These bits are at the end are really, really tight
12:50 so the trick is, is you want to snap it,
12:53 just grab a few pieces and snap it,
12:55 and when it snaps it will snap off
12:58 the woody bits and leave just the soft bits.
13:01 Just go through like this and snap off the end
13:06 and it will naturally break, we want to...
13:07 if you try and cut it, you're gonna miss it.
13:09 We're gonna waste it or gonna have woody bits.
13:12 Just break it, this is beautiful
13:14 fresh youngest asparagus you can use the white,
13:18 the fairest stuff as well.
13:20 Either one is fine.
13:24 Just do that, and it will just neatly break perfectly,
13:29 so we got a hot pan here.
13:31 Gonna put just a little bit of oil,
13:34 just a touch,
13:36 and we're gonna put this in
13:37 and we're gonna lightly pan for it.
13:43 This only gonna take couple of minutes,
13:45 we got to be really careful, we don't want to burn,
13:47 we don't want it to overcook.
13:54 We want to make sure that heat is reasonably low.
13:57 We're not...
13:59 We don't kind of stir it,
14:00 we just want it to slightly just heat it up.
14:03 You'll soon have that crunch in the asparagus.
14:09 Over here I'll just give a little bit of a toss.
14:12 Okay, that's browning up nicely.
14:16 Pretty good with the dhal, I stir and look at this.
14:21 You can see that the lentils are getting really soft now.
14:24 Still a little bit to go,
14:26 so you can see the color change,
14:28 you got some of that are quite dark,
14:29 they hadn't cooked yet,
14:31 and you got some that are lighter
14:33 which have cooked.
14:34 So when you kind of see the uniformity of color,
14:36 that's when know it's all nice and soft and ready to go.
14:44 Just kind of... just keep it, just keep it moving.
14:49 That's how you can gently warm it through.
14:57 All that's going up, I think we can probably
14:59 look at finishing the salad,
15:01 so what we gonna do is just kind of
15:02 sprinkle the tempeh on like that.
15:06 Turn the gas off.
15:11 And just drizzle this beautiful dressing
15:13 over the top of it.
15:14 Give it a bit of a pick up and just drizzled over,
15:21 and you can see how that just such an easy simple salad
15:24 to make the fresh tomato, the fresh spinach
15:28 and a lovely fresh cooked nutty tempeh
15:32 and we can put some dressing on the side of the table
15:34 as well to go with it.
15:36 This we're finished and ready for the table,
15:38 one job done.
15:41 How're these guys going?
15:43 Got to really keep an eye on it,
15:44 because they can suddenly catch and before you know,
15:46 you've got a barbeque asparagus which is not what we want.
15:51 I just try one of these.
15:56 Just a few more seconds,
15:57 just give it a sprinkle of salt.
16:04 And the other ingredient we're gonna add here
16:06 is sesame seeds.
16:08 And sesame seeds, when toasted are just amazing.
16:12 So we're gonna sprinkle these on now,
16:14 and make them and they become part of the toasting process.
16:18 That's probably around about two tablespoons.
16:25 Just slightly fold it through.
16:29 Now, they'll start popping as they start cooking
16:30 and heating up.
16:33 You know, it's just a really lovely quick
16:35 fresh side dish to make.
16:39 The dhal is getting near.
16:42 And again you want it bubbling, so it's bubbling and cooking
16:45 but not bursting and splashing you.
16:47 Just this nice little gentle simmer,
16:49 so get to learn with your pots and with your stove,
16:52 you know, where the optimal temperature is
16:54 and it just makes cooking lot easier.
16:58 I think this is nearly done.
17:02 It tastes so good.
17:07 So it's still crunching,
17:08 it's still taste a little bit raw,
17:09 so we're gonna turn the gas off,
17:12 and we just gonna leave those sit there now,
17:14 so it's gonna just keep it warm
17:16 so by the time we come to serve,
17:19 but still warm but it's cooked,
17:21 so just gonna keep cooking little bit more
17:24 until we're ready.
17:28 If you've just joined us on Cook: 30,
17:29 we're cooking a delicious meal in just 30 minutes.
17:32 We're stating with a Indian tarka dhal
17:34 with chickpeas.
17:36 We're serving it on lemony couscous.
17:38 We have a tempeh and cherry tomato salad
17:42 and pan fried asparagus
17:44 and to finish it off, a peach ice smoothie.
17:49 Okay, the couscous should be the next thing we do.
17:52 Let's take the lid off us, it's always good to see
17:54 what's happening under here and look at that,
17:56 look how done that is and we just gonna flake off
18:00 and make this whole nice and fluffy,
18:02 so just gently flake off all the different layers.
18:06 You don't wanted to be too clumpy
18:07 which can happen sometimes.
18:10 Just be really gently and patience...
18:16 to get this couscous out.
18:20 As you can see it's got a beautiful
18:22 light fluffy yellow looking couscous.
18:33 You keep stirring make sure, there's no lumps.
18:36 It generally comes out quite well,
18:37 just that one to one recipe,
18:39 one cup of couscous to one cup of water.
18:44 Okay, we got to put some greenery in it,
18:46 so we've got some fresh parsley,
18:48 so we're gonna chop this up really fine.
19:06 Put that in.
19:08 We need to have the lemony sides,
19:09 so we're gonna grab two lemons, get a juicer...
19:18 and just juice these lemons.
19:23 It just gives a lovely lemon flavor...
19:32 just squeeze it through your finger,
19:34 pour through fingers, catch those pips...
19:42 and just keep stirring.
19:46 Beautiful color.
19:49 And we got a platter here to put it on.
19:51 Just gonna spread it out here.
20:01 Doesn't it look great?
20:04 Before we serve, we're gonna zest some lemon rind over it
20:08 and also just a drizzle of olive oil.
20:13 So it's nearly, nearly finished.
20:17 Okay, time to finish the dhal.
20:19 As you can see this has thickened beautifully,
20:21 look at that.
20:22 You may need to add some water occasionally,
20:24 just to get this kind of consistency,
20:26 so just keep an eye on that as it's cooking with,
20:28 it just worked out really well.
20:30 So we're gonna add some salt, so a teaspoon of salt,
20:37 two tablespoons of honey or date puree or agave
20:40 of some healthy sweetener
20:44 and what makes a tarka dhal is chickpeas,
20:46 so we're gonna add some garbanzo beans or chickpeas,
20:50 and you know, what country you come from,
20:52 all the same thing and drain those out...
20:59 pour them in there.
21:03 And we're gonna add some frozen peas
21:05 from the freezer.
21:08 Another great fresh green ingredient to have on hand
21:11 in your freezer.
21:13 We're gonna put around about two cups straight in,
21:19 they don't need cooking, they would have frost
21:20 within probably a minute or two in here,
21:22 there's enough residual heat to defrost them,
21:25 so there're looking really good.
21:30 Look at that beautiful color.
21:35 And in the end, just one finishing touch
21:36 which is optional,
21:38 makes it nice and creamy is a coconut cream.
21:42 So, you can use a little can of coconut cream
21:44 or coconut milk.
21:46 You can also, you make up the cashew cream
21:47 and almond cream, just to finish it off.
21:53 That's all cooked now, everything there
21:54 does not need to be cooked,
21:56 the chickpeas and the peas don't need to be cooked,
21:58 everything just needs to be warmed through.
22:00 So, we're gonna turn the heat right down to very low.
22:03 We don't need coconut cream boiling just keep warm
22:08 so when we serve it's nice and ready to serve.
22:15 Look at that, beautiful.
22:18 Asparagus is done, salad is done,
22:20 couscous is nearly finished,
22:22 and next I think we need to start dessert.
22:28 Now, we're gonna make a really delicious smoothie.
22:30 We got a peach smoothie.
22:32 You get these delicious frozen peaches at supermarket
22:35 and they're just amazing,
22:37 so get our trusty blender and I'm gonna put in...
22:41 always pays for the softer ingredient in the bottoms
22:43 so, we'll start with two bananas,
22:46 put them in there while when the blinder starts,
22:48 you get things moving
22:49 before it hits the hard ingredients.
22:51 So always start with the bananas if you can.
22:54 Gonna put around about a cup of almond milk
22:57 or any milk of your choice
23:01 and then we're gonna put the peaches in,
23:02 so want around about three cups of peaches frozen
23:08 and if you did use fresh peaches for example,
23:11 you'd probably want to use frozen bananas.
23:14 You want to make sure about 50% of your smoothie volume
23:17 is frozen stuff that way
23:19 you end up with a nice smooth texture.
23:21 Gonna be adding just a touch of turmeric.
23:24 Just a real little bit,
23:25 just to give a bit of extra color
23:28 and we're gonna add a tablespoon of honey
23:32 just to boost up the sweetness
23:35 and also just a touch of vanilla essence
23:39 just a couple of drops,
23:41 right about half a teaspoon and let's blend.
24:00 Just stir the dhal for a second.
24:10 We make sure we've got the lumps out
24:14 and we can just pour it in here.
24:15 Look at that...
24:17 delicious.
24:20 So on the side of the jug, you know, as you've got
24:22 little measurements here so see you've got 32 ounces
24:25 which is four cups, so just take it.
24:27 We probably gonna have one cup per glass,
24:31 so always take a look at these measurements,
24:32 they're really handy to make sure
24:34 you got the correct quantity.
24:35 If that wasn't enough, we could add some more
24:36 to bring it up to the appropriate level.
24:39 Just gonna pour it in like that.
24:49 And there's just delicious fresh smoothie.
24:58 Fantastic, there we go.
25:03 As soon as these are done, little bit of garnish on top,
25:06 that's always nice, just put a couple of
25:08 slivered almonds for sort of extra crunch.
25:11 Also you don't use this top of additional
25:14 if you're gonna be drinking with the straw?
25:15 So those are ready.
25:17 My colleague just finished the couscous,
25:20 I'm just gonna get a lemon,
25:22 we just gonna grate some zest on
25:25 just using the very fine grater sitting,
25:29 just to get some extra zest,
25:31 just to give it a bit of extra lemoniness.
25:35 You can get lemon zest, but there are some,
25:39 do very, very fine charge,
25:41 so I felt like this is kind of medium greater seasoning.
25:49 There we go and just a touch of olive oil
25:51 just to go over the top.
25:59 It's done now.
26:01 And to finish off the dhal, just a good old friend
26:04 cilantro or coriander, just chop some of that up.
26:11 Sprinkle it on and that's really...
26:14 look at that.
26:18 And what you gonna do is plate up this asparagus
26:20 in the meal is already to go.
26:25 And you have a delicious meal for your family
26:28 30 minutes easier than you thought wasn't it?
26:32 The beautiful tarka dhal with the red lentil,s
26:34 make sure you get them in your pantry,
26:36 readily know they're so quick to cook.
26:39 The lovely asparagus pan fry with sesame seeds
26:42 didn't take long at all as well.
26:44 And the beautiful tempeh and tomato salad,
26:46 you got to try a tempeh, you won't regret it.
26:50 And of course we're serving everything on the couscous
26:52 as a nice bit there as well.
26:54 And the peach almond smoothie, delicious.
26:58 Thank you for joining me today on Cook: 30.
27:00 I hope you've enjoyed it, learnt some new tips
27:03 and I look forward to seeing you next time.


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Revised 2016-01-28