Tomato Pumpkin and Chickpea Soup with Avocado Soldiers
This is a warming vegetarian lunch idea, which can roast away during the morning ready for blending at lunchtime. Alternatively, you can make on the weekend ready for a busy week ahead.
Serves 4-6
Pre: 15min
Cook: 1 hour
Ingredients
Soup
2kg ripe tomatoes, halved
2 x 425g chickpeas, drained and rinsed
500g pumpkin, skin removed, diced
2 tsp. paprika, ground
½ cup parsley, finely chopped
4 cloves garlic, crushed
4 tbsp. extra virgin olive oil
Salt and pepper, to taste
Avocado soldiers
4 slices toast
1 large ripe avocado, skin and pip removed
squeeze fresh lemon juice
Method
Preheat oven to 200 degrees.
To make the soup, place tomatoes, chickpeas, parsley, pumpkin, paprika and garlic on a baking tray and drizzle with olive oil.
Place in the oven and bake for an hour until tomatoes are well roasted and the pumpkin is soft.
Remove from the oven and process ingredients in a food processor until desired consistency is reached. Add water to thin if needed and season to taste.
For the soldiers, mash avocado in a bowl, toast bread, top bread with avocado and cut each slice into three or four strips. Serve with the soup.
Express Poke Bowl
Poke bowls are a great way to get kids involved in the kitchen and creative with different flavour combinations and ingredients!
Serves 2
Pre: 15min
Cook: n/a
Ingredients
2 handfuls kale slaw mix
1 cup cooked rice or other grains
100g cooked shredded chicken, canned salmon, tuna or baked tofu
½ avocado, skin and pip removed, sliced
1 cucumber, finely diced
1/2 cup edamame beans, shell removed
¼ punnet grape tomatoes, diced
Other ideas
Diced capsicum
Canned corn
Grated carrot
Chickpeas
Spinach leaves
Boiled eggs
Method
Once all ingredients are prepared, layer in a bowl and serve.
Mix and match ingredients to suit kids taste buds!
Mexi Bean and Avocado Cream Wraps
This wraps are a yummy way to add more beans and veggies to your child’s diet and are very adult friendly too!
Serves 2
Pre: 15min
Cook: n/a
Ingredients
Wraps
2 wholegrain or wholemeal wraps or pita bread
2 handfuls shredded lettuce or spinach leaves
½ punnet cherry tomatoes, finely diced
1 small cucumber, finely diced
1 cup mixed beans, rinsed and drained
40g cheddar cheese, grated
Avocado cream
1 small avocado, skin and pip removed
2 tbsp. natural yoghurt
1 squeeze lime juice
Method
To make the avocado cream, add avocado, yoghurt to a blender, blend until a smooth consistency is reached, add additional yoghurt if needed – aiming for a yoghurt consistency.
To make the wrap, layer the filling ingredients in the centre of each wrap, drizzle with a good dollop of avocado cream and wrap up to enclose, enjoy!
