Tuesday, 25 October 2016

Roast Pumpkin, Halloumi & Millet Salad with Lemon-Herb Dressing

By Monica Rundle & Lyndal McNamara 

Serves 4


Fancy a meat free meal this week? Packed with plant sourced protein, healthy unsaturated fats and filling dietary fibre, this delicious vegetarian recipe ticks all of the boxes! Best of all it is low in FODMAPs, so suitable for the whole family to enjoy. 


Ingredients

Salad:
·       1 tsp. olive oil
·       ½ Japanese pumpkin, cut into large pieces (approx. 1kg)
·       1 tsp. cumin
·       1 tsp. cinnamon
·       1 tsp. paprika
·       200g canned brown lentils
·       1 C cooked millet
·       1 tbsp. currants
·       2 C rocket
·       1 tbsp. pine nuts
·       1tsps. pumpkin seeds
·       150g halloumi cheese, cut into 1cm thick slices
·        

Dressing:
·       1 bunch coriander, roughly chopped
·       Juice of 2 lemons
·       ¼ C olive oil
·       ½ tsp. cumin
·       ½ tsp. ground coriander
·       Salt and pepper to taste

Method

Step 1
Pre heat oven to 180 degrees Celsius. Toss pumpkin in oil, paprika, cumin and cinnamon and place on lined baking tray. Roast in oven for 45 minutes of until tender.
Step 2
In the meantime, drain and rinse lentils well. Add lentils, millet, currents and rocket to a salad bowl.
Step 3
In a frying pan, add pumpkin seeds and pine nuts and lightly toast. Stir frequently and remove from heat once golden brown. Add to salad bowl.
Step 4
Preheat a nonstick frying pan over a high heat. Place halloumi slices in the pan, sear the first side for one minute and flip and sear for 1-2 minutes on the second side. The cheese should be golden and crunchy on the outside and soft inside. Once cooked, remove and add to salad bowl.
Step 5
Remove the cooked pumpkin from the oven and add to the salad bowl.
Step 6
Add all the dressing ingredients to a jar and shake to combine. Poor dressing over salad and gently toss salad together.


Tips: 
- To make this recipe suitable for vegans or dairy free, omit halloumi cheese or replace with suitable dairy-free cheese alternative 
- Halloumi cheese can be quite high in salt, so we recommend choosing a salt-reduced variety if available 

Nutrition Information/serve: 

Energy
2048kJ
Protein
19.5g
Carbohydrates
32.3g
Fat
29.5g
Saturated fat
7.3g
Sodium
1100mg*
Calcium
380mg
*Calculated with recipe using non-salt reduced halloumi

3 comments:

  1. Looks delicious. My question is though: Why are canned lentils okay, but not cooked ones?

    ReplyDelete
    Replies
    1. Hi Gisela,

      Thank you for your question. We have found through our food testing that canned beans tend to be lower in FODMAPs due to a leaching out effect of FODMAPs into the canned liquid.

      You may find this blog attached of some interest: http://fodmapmonash.blogspot.com.au/2016/03/research-studies-cooking-legumes.html

      Kind regards,
      Shirley

      Delete
    2. That's most helpful Shirley. Thank you very much for your reply.

      Delete