Welcome to Cook: 30.
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I'm Jeremy Dixon
from Revive Cafes
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in Auckland, New Zealand.
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And also author of the
Revive Cafés cookbooks.
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And today, I
want to share with you
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some delicious Cafés meals
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that you can cook
in your very own home.
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Cook: 30 Food is all about using
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a whole grain
plant based ingredients.
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Look, I'm using great
proteins sources like beans,
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lentils and nuts.
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Whole grains, fresh
fruits and vegetables
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and tying it all together
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with delicious herbs and spices
and international flavors.
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And the best part
about Cook: 30 Food
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is you don't have to spend hours
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slaving away in
the kitchen making it.
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I'm gonna show you how
easy it is in next 30-minutes
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to make a
deliciously healthy meal
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for you and your family.
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On the menu today we have
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an Indian Tarka
dhal with chickpeas.
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We're gonna be serving it
over some lemony khus khus.
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We have a Tempeh
and cherry tomato salad
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and some pan fried asparagus.
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And dessert is an
amazing peach ice smoothie.
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Took me also a very short time.
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You want to make sure
you're prepared ahead.
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We've got a clear
surface on our bench here.
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We've got a
chopping board, sharp knife,
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hot pans on the
stove getting warm.
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We've boiled the jug
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and we've got
our pantry and fridge
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loaded with all the
ingredients that we need.
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First job we're gonna
start is the tarka dhal.
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This is a great Indian dish.
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So, we're gonna
start with a hot pan
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and we're gonna
chop up an onion,
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and onion is great
way to start most meals,
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especially vegetarian meals.
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So we gonna get
off all the skin.
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It comes off eventually.
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And then we're gonna chop it
up and so you want to have a...
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for these to be
chunky not too fine,
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see we got nice
little small pieces of onion
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in the dish.
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Cut like that, and
then cut it into cubes
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all done like that.
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Gonna put little
bit of oil in the pan,
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got a good non-stick frying pan.
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You don't need too
much oil, put it in there.
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Gonna add some garlic.
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Garlic and onions go very well.
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And great, quick way for
garlic, your garlic press,
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put the cloves in,
two cloves of garlic
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and squeeze it
through like that.
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Lots of great
time saving techniques
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to do meals in
a very short time.
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Running a Cafés we didn't
have hours in a day to spend
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making all these meals.
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So, over the years I've
learned a lot of shortcuts
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that we're using here in
the commercial environment
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to make food really quick.
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Give it a bit of string.
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Was gonna add some ginger,
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ginger goes
really well with dhal,
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so we're gonna add
four tablespoons of ginger,
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I'm gonna use ginger puree,
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I'm gonna use a
lot for this dish.
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You can also use
freshly chopped ginger
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if you want as well,
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but this stuff you
can get in the supermarket
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is really good.
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So, tune that up a bit
and we just get this going,
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so good base get this underway
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and we'll come back to
this in a couple of minutes
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when those onions
will start to get soft.
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Couscous is a really
lovely accompaniment to have
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with any kind
of a curry or dhal.
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So, got some couscous here
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and if you can,
get homeo couscous
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'cause it's
obviously a healthy version.
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So the recipe for
couscous is one cup
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and you want to
measure this one of couscous.
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And we're gonna
put in some turmeric,
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so we don't use,
just a basely about
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just a little bit of turmeric
just to give it a bit of color,
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so about a
quarter of a teaspoon,
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half a teaspoon of salt.
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I'm just gonna mix it around
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so it's evenly
distributed through the...
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through the mix so that
the yellowness spreads well
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and then we're gonna
add, this is boiling water,
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we're gonna add
one cup of water,
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so one to one
very easy to remember.
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So, pour it in, you
gonna be really quick,
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give it a quick stir
around so it's evenly covered
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and then quickly
put a plate on top
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and that will cook,
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and put that to 5 to 10 minutes,
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so we'll come back
and check on it later.
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It will become nice and fluffy,
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so you don't need
to boil it or anything
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just boiling
water and the couscous
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and that all
become nice and fluffy.
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Want to add
some really delicious
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Indian spices to dhal.
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And three of my favorite spices
which are awesome for dhal
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or any dish are cumin,
coriander and turmeric.
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So we want two teaspoon
of each of these in the dhal,
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so we're gonna put
them with the onions,
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now they're
starting to get soft.
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And use two
teaspoons, another two teaspoons
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and two teaspoons of turmeric,
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and turmeric adds not only color
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but it does actually add flavor
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and also add its
thickness to dishes.
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So we're gonna stir that around
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and just activate
those with the onions,
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we're just softening up nicely.
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You do need to heat
your spices just for brief
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but just to activate
all the delicious flavors.
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Now one of my
favorite protein sources
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is red lentils
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and red lentils are
just high in protein,
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they taste really,
really nice, they're delicious.
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But the best part about
them and I only take about
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12 to 15 minutes to cook,
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so they are great
go to protein source
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to have in your pantry
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when you want to cook
something really quick.
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So we're gonna measure out
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one metric cup
of lentils in here.
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And put them in.
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And this forms a basis
of the protein of the dhal,
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just give them a
quick stir around
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to help soak up
some of those flavors.
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Make sure you have a
jug with boiling water,
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we want three-and-a-half cups,
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one, it's hot...
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and three we go,
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oh, and a half.
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And it's about the
ratio for this kind of lentil.
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It looks like it
might be too liquidy now,
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but it will start thickening up
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as we get to
the end of the dish.
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So, just kind of
give that a stir.
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Turn up the heat little
bit, bring it to the boil.
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And those lentils
will just slowly cook
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with that beautiful delicious
Indian flavors in there a well.
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So that will
start to thicken up.
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The one thing
you should never do
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when you cook with
lentils is add salt
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before the lentils are cooked
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'cause the salt can stop
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or can inhibit the
cooking of the lentils,
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so make sure you add salt last,
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which I generally do for
most of my dishes anyway.
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So, it's well underway there now
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and we would just let
it sit there and simmer
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and come back to it later.
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And this is one of
my most favorite salads,
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it's really delicious
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and it starts with an
ingredient called tempeh.
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Now, I don't know if you
have heard of tempeh before?
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That is basically soybeans
that have been processed
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and they end up
looking like this,
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bit of a weird shape
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and you've probably
seen at supermarket,
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not wonder what it is.
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But it's really delicious
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and I really
recommend you with...
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you try it.
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They're like any
kind of soy product,
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they start here quite
bland like tofu for examples,
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you need to add a
little bit of flavor to it.
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This got a really,
really nutty flavor,
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so what we're
gonna do, this is just
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briefly pan fry
with little bit of oil
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and it turns
out being delicious,
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so we're just
gonna just cut into cubes
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so again line things up
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so you can
economize on your cutting.
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It's a little kind of half inch,
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one centimeter cubes...
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and we're gonna put a
bit of oil on the pan,
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a bit of tablespoon
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and we're just
gonna through this in here
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and just toss them
around and these just,
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the nutty flavor comes out
and they start tasting amazing.
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Kind of put a
sprinkle of salt on as well,
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a quarter teaspoon of salt,
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so just toss those
in that oil like that
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and leave them
there just to toast up
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and it becomes really
delicious ingredient for salad.
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So, part of the salad
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we're gonna be
use some baby spinach
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and this is a
great thing you can buy
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from the
supermarket in containers
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and it normally
comes really fresh,
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all pretty washed as well.
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So we're gonna dump
around about four cups
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in the bottom of
the serving bowl.
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And I really love
wooden bowl for serving salads,
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so if you see any at the markets
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or in different
international shops,
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make sure you pick up a
good range of wooden bowls,
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and normally they are
reasonably inexpensive
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and preserving stuff so well.
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I'm gonna make a dressing now,
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and I'm gonna
make tahini dressing,
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just gonna make
it in a shortcut way,
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so I'm not gonna use the blender
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too much dish washing.
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So we're going to put in
four tablespoon of tahini
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and this is
just sesame seed oil,
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sorry sesame seeds that had been
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munched up and blended,
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juice of a lemon,
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that's usually
around about usually about
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two tablespoons per lemon
00:09:42.84\00:09:44.25
depending on how juicy they are.
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Just gonna put
them through my fingers
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to get rid of these pips.
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It just gives the
dressing a bit of bite.
00:09:54.92\00:09:57.99
Just gonna add a
quarter a teaspoon of salt,
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tablespoon of honey
or you could use another
00:10:01.76\00:10:03.47
healthy straight sweetener
like date puree or agave
00:10:03.50\00:10:08.64
and little bit of water.
00:10:08.67\00:10:12.71
So you probably want to
start for the round about
00:10:12.74\00:10:14.48
four tablespoons of water
00:10:14.51\00:10:16.44
and you might want to
add a little bit more.
00:10:16.48\00:10:18.25
Just give it a quick stir
to make a lovely dressing.
00:10:18.28\00:10:22.48
Stir it up.
00:10:22.52\00:10:23.85
You need to make sure
it comes nice and smooth,
00:10:31.29\00:10:35.00
probably it's a
touch more water,
00:10:40.37\00:10:44.14
so you want...
00:10:44.17\00:10:45.51
it's kind of it's pourable
but it's still nice and thick,
00:10:45.54\00:10:49.51
just a bit more stirring.
00:10:49.54\00:10:51.15
Look at that nice and
silky that's how you wanted.
00:10:56.79\00:11:00.09
Beautiful.
00:11:00.12\00:11:01.49
Okay.
00:11:05.36\00:11:06.93
And we're gonna add some color,
00:11:06.96\00:11:08.86
so got some
lovely cherry tomatoes.
00:11:08.90\00:11:13.64
We just have lovely
color going everywhere.
00:11:13.67\00:11:19.07
And just gonna
chop these in half,
00:11:19.11\00:11:21.14
so just try and chop
about four at a time,
00:11:21.18\00:11:24.15
so you save lots of time
00:11:24.18\00:11:27.02
and we'll add
these into the salad.
00:11:27.05\00:11:28.65
So the most important rule
00:11:32.05\00:11:33.39
when you're
making a salad is color.
00:11:33.42\00:11:35.46
And you won't necessarily use
00:11:35.49\00:11:36.83
every single
color of the rainbow,
00:11:36.86\00:11:38.19
but just try and
use different colors.
00:11:38.23\00:11:39.73
Green is general rule
or trends for most dishes,
00:11:39.76\00:11:43.97
so make sure you've got
some green in most dishes,
00:11:44.00\00:11:47.27
most salads or dishes.
00:11:47.30\00:11:48.64
If you don't, you
know, most herbs are green
00:11:48.67\00:11:50.61
and that's why
we use so many herbs
00:11:50.64\00:11:51.97
'cause they not only
add thing, the flavor
00:11:52.01\00:11:53.48
but they add
fantastic color as well.
00:11:53.51\00:11:58.38
So, how's these guys going here?
00:11:58.41\00:12:00.72
Might turn it up a little bit,
00:12:02.65\00:12:04.69
you can smell them
in, very delicious flavor,
00:12:04.72\00:12:06.89
it's got a really
nice nutty, nutty flavor
00:12:06.92\00:12:09.26
that I'm sure loves,
so give tempeh a try.
00:12:09.29\00:12:11.83
I find it in pretty
much most supermarkets
00:12:11.86\00:12:13.70
so it is
reasonably easily available.
00:12:13.73\00:12:16.13
Just try that now.
00:12:21.20\00:12:24.21
Hmm, tasting good.
00:12:24.24\00:12:26.37
It's little bit more,
just as it heat through,
00:12:26.41\00:12:28.14
now bring those that
really nutty flavors.
00:12:28.18\00:12:30.25
As soon as it's finish
we're gonna add that bit
00:12:30.28\00:12:31.85
to the salad
00:12:31.88\00:12:33.65
and we got the
dressing ready to go as well,
00:12:33.68\00:12:35.18
so that's all ready
to go when it's ready.
00:12:35.22\00:12:39.42
Okay, we're gonna
use some asparagus now.
00:12:39.45\00:12:40.89
It's a lovely
fresh green ingredient
00:12:40.92\00:12:44.03
to have as a side dish.
00:12:44.06\00:12:45.73
So prepare asparagus,
00:12:45.76\00:12:47.10
it has really
woody bits on the end.
00:12:47.13\00:12:49.10
These bits are at the
end are really, really tight
00:12:49.13\00:12:50.67
so the trick is, is
you want to snap it,
00:12:50.70\00:12:53.64
just grab a few
pieces and snap it,
00:12:53.67\00:12:55.80
and when it
snaps it will snap off
00:12:55.84\00:12:58.41
the woody bits and
leave just the soft bits.
00:12:58.44\00:13:01.38
Just go through like
this and snap off the end
00:13:01.41\00:13:06.05
and it will
naturally break, we want to...
00:13:06.08\00:13:07.82
if you try and cut
it, you're gonna miss it.
00:13:07.85\00:13:09.58
We're gonna waste it
or gonna have woody bits.
00:13:09.62\00:13:12.29
Just break it, this is beautiful
00:13:12.32\00:13:14.66
fresh youngest
asparagus you can use the white,
00:13:14.69\00:13:18.19
the fairest stuff as well.
00:13:18.23\00:13:20.66
Either one is fine.
00:13:20.70\00:13:24.20
Just do that, and it will
just neatly break perfectly,
00:13:24.23\00:13:29.54
so we got a hot pan here.
00:13:29.57\00:13:31.27
Gonna put just a
little bit of oil,
00:13:31.31\00:13:34.54
just a touch,
00:13:34.58\00:13:36.01
and we're gonna put this in
00:13:36.04\00:13:37.38
and we're gonna
lightly pan for it.
00:13:37.41\00:13:39.15
This only gonna
take couple of minutes,
00:13:43.79\00:13:45.12
we got to be really
careful, we don't want to burn,
00:13:45.15\00:13:47.29
we don't want it to overcook.
00:13:47.32\00:13:48.89
We want to make sure
that heat is reasonably low.
00:13:54.10\00:13:57.67
We're not...
00:13:57.70\00:13:59.03
We don't kind of stir it,
00:13:59.07\00:14:00.64
we just want it to
slightly just heat it up.
00:14:00.67\00:14:03.51
You'll soon have that
crunch in the asparagus.
00:14:03.54\00:14:06.11
Over here I'll just
give a little bit of a toss.
00:14:09.64\00:14:12.68
Okay, that's browning up nicely.
00:14:12.71\00:14:16.08
Pretty good with the
dhal, I stir and look at this.
00:14:16.12\00:14:21.56
You can see that the lentils
are getting really soft now.
00:14:21.59\00:14:24.76
Still a little bit to go,
00:14:24.79\00:14:26.13
so you can see the color change,
00:14:26.16\00:14:28.26
you got some of
that are quite dark,
00:14:28.30\00:14:29.63
they hadn't cooked yet,
00:14:29.66\00:14:31.00
and you got
some that are lighter
00:14:31.03\00:14:33.00
which have cooked.
00:14:33.03\00:14:34.80
So when you kind of see
the uniformity of color,
00:14:34.84\00:14:36.71
that's when know it's all
nice and soft and ready to go.
00:14:36.74\00:14:39.37
Just kind of... just
keep it, just keep it moving.
00:14:44.95\00:14:49.38
That's how you can
gently warm it through.
00:14:49.42\00:14:51.19
All that's going up,
I think we can probably
00:14:57.86\00:14:59.19
look at finishing the salad,
00:14:59.23\00:15:01.20
so what we gonna
do is just kind of
00:15:01.23\00:15:02.56
sprinkle the
tempeh on like that.
00:15:02.60\00:15:06.37
Turn the gas off.
00:15:06.40\00:15:07.74
And just drizzle
this beautiful dressing
00:15:11.34\00:15:13.27
over the top of it.
00:15:13.31\00:15:14.64
Give it a bit of a pick
up and just drizzled over,
00:15:14.68\00:15:21.95
and you can see how that
just such an easy simple salad
00:15:21.98\00:15:24.65
to make the fresh
tomato, the fresh spinach
00:15:24.69\00:15:28.02
and a lovely fresh
cooked nutty tempeh
00:15:28.06\00:15:32.43
and we can put some dressing
on the side of the table
00:15:32.46\00:15:34.76
as well to go with it.
00:15:34.80\00:15:36.77
This we're finished
and ready for the table,
00:15:36.80\00:15:38.53
one job done.
00:15:38.57\00:15:41.50
How're these guys going?
00:15:41.54\00:15:43.24
Got to really keep an eye on it,
00:15:43.27\00:15:44.61
because they can suddenly
catch and before you know,
00:15:44.64\00:15:46.41
you've got a barbeque asparagus
which is not what we want.
00:15:46.44\00:15:51.05
I just try one of these.
00:15:51.08\00:15:52.41
Just a few more seconds,
00:15:56.25\00:15:57.72
just give it a sprinkle of salt.
00:15:57.75\00:15:59.22
And the other
ingredient we're gonna add here
00:16:04.79\00:16:06.13
is sesame seeds.
00:16:06.16\00:16:08.03
And sesame seeds, when
toasted are just amazing.
00:16:08.06\00:16:12.77
So we're gonna
sprinkle these on now,
00:16:12.80\00:16:14.84
and make them and they become
part of the toasting process.
00:16:14.87\00:16:18.37
That's probably
around about two tablespoons.
00:16:18.41\00:16:20.54
Just slightly fold it through.
00:16:25.91\00:16:29.15
Now, they'll start
popping as they start cooking
00:16:29.18\00:16:30.82
and heating up.
00:16:30.85\00:16:33.96
You know, it's just
a really lovely quick
00:16:33.99\00:16:35.92
fresh side dish to make.
00:16:35.96\00:16:39.16
The dhal is getting near.
00:16:39.19\00:16:42.06
And again you want it bubbling,
so it's bubbling and cooking
00:16:42.10\00:16:45.13
but not bursting
and splashing you.
00:16:45.17\00:16:47.27
Just this nice
little gentle simmer,
00:16:47.30\00:16:49.34
so get to learn with
your pots and with your stove,
00:16:49.37\00:16:52.07
you know, where the
optimal temperature is
00:16:52.11\00:16:54.14
and it just makes
cooking lot easier.
00:16:54.18\00:16:58.88
I think this is nearly done.
00:16:58.91\00:17:02.62
It tastes so good.
00:17:02.65\00:17:03.99
So it's still crunching,
00:17:07.16\00:17:08.49
it's still taste
a little bit raw,
00:17:08.52\00:17:09.86
so we're gonna turn the gas off,
00:17:09.89\00:17:12.66
and we just gonna
leave those sit there now,
00:17:12.69\00:17:14.03
so it's gonna just keep it warm
00:17:14.06\00:17:16.03
so by the time we come to serve,
00:17:16.06\00:17:19.80
but still warm but it's cooked,
00:17:19.83\00:17:21.17
so just gonna keep
cooking little bit more
00:17:21.20\00:17:24.07
until we're ready.
00:17:24.11\00:17:28.11
If you've just
joined us on Cook: 30,
00:17:28.14\00:17:29.64
we're cooking a delicious
meal in just 30 minutes.
00:17:29.68\00:17:32.58
We're stating with
a Indian tarka dhal
00:17:32.61\00:17:34.65
with chickpeas.
00:17:34.68\00:17:36.08
We're serving it
on lemony couscous.
00:17:36.12\00:17:38.72
We have a tempeh
and cherry tomato salad
00:17:38.75\00:17:41.99
and pan fried asparagus
00:17:42.02\00:17:44.49
and to finish it
off, a peach ice smoothie.
00:17:44.53\00:17:49.13
Okay, the couscous
should be the next thing we do.
00:17:49.16\00:17:52.23
Let's take the lid off
us, it's always good to see
00:17:52.27\00:17:54.20
what's happening
under here and look at that,
00:17:54.24\00:17:56.74
look how done that is
and we just gonna flake off
00:17:56.77\00:18:00.88
and make this
whole nice and fluffy,
00:18:00.91\00:18:02.71
so just gently flake off
all the different layers.
00:18:02.74\00:18:06.31
You don't
wanted to be too clumpy
00:18:06.35\00:18:07.75
which can happen sometimes.
00:18:07.78\00:18:10.15
Just be really
gently and patience...
00:18:10.19\00:18:12.05
to get this couscous out.
00:18:16.69\00:18:18.03
As you can see
it's got a beautiful
00:18:20.23\00:18:22.73
light fluffy
yellow looking couscous.
00:18:22.76\00:18:26.13
You keep stirring make
sure, there's no lumps.
00:18:33.48\00:18:36.41
It generally
comes out quite well,
00:18:36.44\00:18:37.91
just that one to one recipe,
00:18:37.95\00:18:39.28
one cup of couscous
to one cup of water.
00:18:39.31\00:18:44.29
Okay, we got to put
some greenery in it,
00:18:44.32\00:18:46.39
so we've got some fresh parsley,
00:18:46.42\00:18:48.72
so we're gonna chop
this up really fine.
00:18:48.76\00:18:51.09
Put that in.
00:19:06.68\00:19:08.21
We need to have
the lemony sides,
00:19:08.24\00:19:09.64
so we're gonna grab
two lemons, get a juicer...
00:19:09.68\00:19:12.98
and just juice these lemons.
00:19:18.35\00:19:20.19
It just gives a
lovely lemon flavor...
00:19:23.63\00:19:25.26
just squeeze it
through your finger,
00:19:32.23\00:19:33.97
pour through
fingers, catch those pips...
00:19:34.00\00:19:35.67
and just keep stirring.
00:19:42.54\00:19:45.98
Beautiful color.
00:19:46.01\00:19:49.22
And we got a
platter here to put it on.
00:19:49.25\00:19:51.85
Just gonna spread it out here.
00:19:51.89\00:19:53.76
Doesn't it look great?
00:20:01.80\00:20:04.00
Before we serve, we're gonna
zest some lemon rind over it
00:20:04.03\00:20:08.54
and also just a
drizzle of olive oil.
00:20:08.57\00:20:13.38
So it's nearly, nearly finished.
00:20:13.41\00:20:15.14
Okay, time to finish the dhal.
00:20:17.35\00:20:19.61
As you can see this
has thickened beautifully,
00:20:19.65\00:20:21.45
look at that.
00:20:21.48\00:20:22.82
You may need to add
some water occasionally,
00:20:22.85\00:20:24.29
just to get this
kind of consistency,
00:20:24.32\00:20:26.79
so just keep an eye on
that as it's cooking with,
00:20:26.82\00:20:28.32
it just worked out really well.
00:20:28.36\00:20:30.79
So we're gonna add some
salt, so a teaspoon of salt,
00:20:30.83\00:20:37.27
two tablespoons of
honey or date puree or agave
00:20:37.30\00:20:40.74
of some healthy sweetener
00:20:40.77\00:20:44.04
and what makes a
tarka dhal is chickpeas,
00:20:44.07\00:20:46.27
so we're gonna add some
garbanzo beans or chickpeas,
00:20:46.31\00:20:49.98
and you know, what
country you come from,
00:20:50.01\00:20:52.01
all the same thing
and drain those out...
00:20:52.05\00:20:55.48
pour them in there.
00:20:59.55\00:21:03.16
And we're gonna
add some frozen peas
00:21:03.19\00:21:05.73
from the freezer.
00:21:05.76\00:21:08.23
Another great fresh green
ingredient to have on hand
00:21:08.26\00:21:11.17
in your freezer.
00:21:11.20\00:21:13.80
We're gonna put around
about two cups straight in,
00:21:13.84\00:21:19.17
they don't need
cooking, they would have frost
00:21:19.21\00:21:20.88
within probably a
minute or two in here,
00:21:20.91\00:21:22.91
there's enough
residual heat to defrost them,
00:21:22.94\00:21:25.65
so there're looking really good.
00:21:25.68\00:21:27.02
Look at that beautiful color.
00:21:30.92\00:21:32.45
And in the end,
just one finishing touch
00:21:35.19\00:21:36.93
which is optional,
00:21:36.96\00:21:38.29
makes it nice and
creamy is a coconut cream.
00:21:38.33\00:21:42.83
So, you can use a
little can of coconut cream
00:21:42.86\00:21:44.60
or coconut milk.
00:21:44.63\00:21:46.17
You can also, you
make up the cashew cream
00:21:46.20\00:21:47.80
and almond cream,
just to finish it off.
00:21:47.84\00:21:53.04
That's all cooked
now, everything there
00:21:53.07\00:21:54.88
does not need to be cooked,
00:21:54.91\00:21:56.24
the chickpeas and the
peas don't need to be cooked,
00:21:56.28\00:21:58.51
everything just
needs to be warmed through.
00:21:58.55\00:22:00.95
So, we're gonna turn the
heat right down to very low.
00:22:00.98\00:22:03.45
We don't need coconut
cream boiling just keep warm
00:22:03.49\00:22:08.59
so when we serve it's
nice and ready to serve.
00:22:08.62\00:22:11.43
Look at that, beautiful.
00:22:15.26\00:22:18.13
Asparagus is
done, salad is done,
00:22:18.17\00:22:20.67
couscous is nearly finished,
00:22:20.70\00:22:22.37
and next I think we
need to start dessert.
00:22:22.40\00:22:24.41
Now, we're gonna make a
really delicious smoothie.
00:22:28.18\00:22:30.31
We got a peach smoothie.
00:22:30.35\00:22:32.11
You get these delicious
frozen peaches at supermarket
00:22:32.15\00:22:35.32
and they're just amazing,
00:22:35.35\00:22:36.99
so get our trusty
blender and I'm gonna put in...
00:22:37.02\00:22:41.26
always pays for the
softer ingredient in the bottoms
00:22:41.29\00:22:43.39
so, we'll start
with two bananas,
00:22:43.43\00:22:46.33
put them in there while
when the blinder starts,
00:22:46.36\00:22:48.36
you get things moving
00:22:48.40\00:22:49.73
before it hits
the hard ingredients.
00:22:49.76\00:22:51.10
So always start with
the bananas if you can.
00:22:51.13\00:22:54.34
Gonna put around
about a cup of almond milk
00:22:54.37\00:22:57.41
or any milk of your choice
00:22:57.44\00:23:01.04
and then we're
gonna put the peaches in,
00:23:01.08\00:23:02.41
so want around about
three cups of peaches frozen
00:23:02.44\00:23:08.72
and if you did use
fresh peaches for example,
00:23:08.75\00:23:11.89
you'd probably want
to use frozen bananas.
00:23:11.92\00:23:14.19
You want to make sure about
50% of your smoothie volume
00:23:14.22\00:23:17.76
is frozen stuff that way
00:23:17.79\00:23:19.13
you end up with a
nice smooth texture.
00:23:19.16\00:23:21.63
Gonna be adding
just a touch of turmeric.
00:23:21.66\00:23:24.50
Just a real little bit,
00:23:24.53\00:23:25.87
just to give a
bit of extra color
00:23:25.90\00:23:28.90
and we're gonna add
a tablespoon of honey
00:23:28.94\00:23:32.31
just to boost up the sweetness
00:23:32.34\00:23:35.41
and also just a
touch of vanilla essence
00:23:35.44\00:23:39.48
just a couple of drops,
00:23:39.51\00:23:41.18
right about half a
teaspoon and let's blend.
00:23:41.22\00:23:46.15
Just stir the dhal for a second.
00:24:00.00\00:24:01.60
We make sure
we've got the lumps out
00:24:10.75\00:24:14.18
and we can just pour it in here.
00:24:14.22\00:24:15.62
Look at that...
00:24:15.65\00:24:17.22
delicious.
00:24:17.25\00:24:20.72
So on the side of the
jug, you know, as you've got
00:24:20.76\00:24:22.26
little measurements here
so see you've got 32 ounces
00:24:22.29\00:24:25.36
which is four
cups, so just take it.
00:24:25.39\00:24:27.70
We probably gonna
have one cup per glass,
00:24:27.73\00:24:31.47
so always take a look
at these measurements,
00:24:31.50\00:24:32.83
they're really
handy to make sure
00:24:32.87\00:24:34.20
you got the correct quantity.
00:24:34.24\00:24:35.57
If that wasn't
enough, we could add some more
00:24:35.60\00:24:36.94
to bring it up to
the appropriate level.
00:24:36.97\00:24:39.14
Just gonna pour it in like that.
00:24:39.17\00:24:43.95
And there's just
delicious fresh smoothie.
00:24:49.08\00:24:53.42
Fantastic, there we go.
00:24:58.46\00:25:03.70
As soon as these are done,
little bit of garnish on top,
00:25:03.73\00:25:06.03
that's always nice,
just put a couple of
00:25:06.07\00:25:08.14
slivered almonds for
sort of extra crunch.
00:25:08.17\00:25:11.87
Also you don't use
this top of additional
00:25:11.91\00:25:14.04
if you're gonna be
drinking with the straw?
00:25:14.08\00:25:15.78
So those are ready.
00:25:15.81\00:25:17.15
My colleague just
finished the couscous,
00:25:17.18\00:25:20.92
I'm just gonna get a lemon,
00:25:20.95\00:25:22.95
we just gonna grate some zest on
00:25:22.98\00:25:25.42
just using the very
fine grater sitting,
00:25:25.45\00:25:28.99
just to get some extra zest,
00:25:29.02\00:25:31.29
just to give it a
bit of extra lemoniness.
00:25:31.33\00:25:35.20
You can get lemon
zest, but there are some,
00:25:35.23\00:25:39.23
do very, very fine charge,
00:25:39.27\00:25:41.90
so I felt like this is kind
of medium greater seasoning.
00:25:41.94\00:25:46.11
There we go and
just a touch of olive oil
00:25:49.24\00:25:51.81
just to go over the top.
00:25:51.85\00:25:53.18
It's done now.
00:25:59.79\00:26:01.19
And to finish off the
dhal, just a good old friend
00:26:01.22\00:26:04.89
cilantro or coriander,
just chop some of that up.
00:26:04.93\00:26:08.73
Sprinkle it on
and that's really...
00:26:11.93\00:26:14.40
look at that.
00:26:14.44\00:26:15.84
And what you gonna do
is plate up this asparagus
00:26:18.87\00:26:20.71
in the meal is already to go.
00:26:20.74\00:26:22.81
And you have a
delicious meal for your family
00:26:25.78\00:26:28.78
30 minutes easier
than you thought wasn't it?
00:26:28.82\00:26:32.42
The beautiful tarka
dhal with the red lentil,s
00:26:32.45\00:26:34.92
make sure you get
them in your pantry,
00:26:34.96\00:26:36.62
readily know
they're so quick to cook.
00:26:36.66\00:26:39.16
The lovely asparagus
pan fry with sesame seeds
00:26:39.19\00:26:42.70
didn't take long at all as well.
00:26:42.73\00:26:44.47
And the beautiful
tempeh and tomato salad,
00:26:44.50\00:26:46.74
you got to try a
tempeh, you won't regret it.
00:26:46.77\00:26:49.97
And of course we're serving
everything on the couscous
00:26:50.01\00:26:52.31
as a nice bit there as well.
00:26:52.34\00:26:54.41
And the peach
almond smoothie, delicious.
00:26:54.44\00:26:58.68
Thank you for
joining me today on Cook: 30.
00:26:58.71\00:27:00.68
I hope you've enjoyed
it, learnt some new tips
00:27:00.72\00:27:03.02
and I look forward
to seeing you next time.
00:27:03.05\00:27:06.12