Asparagus pizza

This pizza is a very special treat. The bottom layer consists of a chickpea paste covered with white asparagus and red onions. Served with a fantastic broccoli sauce. Of course you can vary here. Green asparagus is also delicious on top.

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Asparagus pizza

Pizza with asparagus on chickpea paste and broccoli sauce. This is another incredibly good and nutritious pizza creation.

Course main course

Keyword asparagus, Broccoli, Chickpeas, dry yeast, nutritious, Pizza, red onions, Vegetables, Whole spelt flour

Prep Time 1 hour hour 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 1 hour hour 30 minutes minutes

Servings 1 person

Ingredients

• pizza dough
• 200 g cooked chickpeas
• 100 g cooked peas optional
• 1 tbsp spelt flour type 630
• water as needed
• salt and pepper as needed
• some cumin
• some curry powder
• 1 – 2 red onions
• 1 broccoli
• 300 g white asparagus

Instructions

• Make the pizza dough.
• Roll this out thinly, place on a baking tray lined with baking paper and spread with the chickpea paste. To make the paste, puree the chickpeas and season with a little salt, pepper, curry powder and cumin.
• Wash the broccoli and divide into florets. Cook in a pan of water. If you like, you can optionally add peas and cook them too.
• Then sieve the vegetables and puree in a pan. Mix with some of the drained liquid. Mix the flour in an extra cup with 2 – 3 tablespoons of cold water, add to the hot vegetable mixture and bring to the boil until a thick sauce is formed. Season to taste with salt and pepper.
• Peel the asparagus and cut off small pieces from the lower part. The upper asparagus tips can be left longer. Cook in a pan of water for approx. 20 minutes. Then drain well.
• Peel and chop the onions.
• First scatter the small pieces of asparagus on the pizza with the chickpea paste, then the red onions and the longer asparagus tips. Finally, spread a few dollops of the broccoli sauce between the vegetables.
• Bake in a preheated oven at 200 degrees Celsius top/bottom heat for approx. 20 minutes.

Tip

Instead of a chickpea paste, you can also use a white bean paste seasoned with yeast flakes.

You can prepare the pizza dough the day before so that you only have to roll it out and top it. The pizza dough can be made with fresh or dried yeast.

If you’re in a hurry, use ready-cooked asparagus from the jar.

Interesting to know

Asparagus contains a lot of water. White asparagus grows underground and can be harvested in Germany from around mid-April to June 24. After that, the plant should recover. Green asparagus grows above ground and has a slightly nutty flavor.

Dumplings with mushroom sauce

These dumplings with mushroom sauce are wonderfully fragrant. Hearty in taste. This meal is rounded off with healthy vegetables. Simple and yet something special. Porcini mushrooms with a creamy sauce simply taste the best.

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Dumplings with mushroom sauce

Dumplings with mushroom sauce and vegetables is a hearty and nutritious meal. Served with healthy broccoli and cauliflower florets.

Course main course

Keyword Broccoli, cauliflower, dumplings, herbs, mushrooms, oil-free, porcini mushrooms, Spices, Vegan

Prep Time 45 minutes minutes

Cook Time 30 minutes minutes

Total Time 1 hour hour 15 minutes minutes

Servings 1 person

Ingredients

• 4 small or 2 large boiled potato dumplings from the previous day
• 1 broccoli
• 1 a few cauliflower florets
• 2 large onions
• 10 g dried porcini mushrooms
• 300-500 ml water
• 3 tsp spelt flour type 630
• salt and pepper to taste
• 1 tsp onion powder

Instructions

• Wash the broccoli and cauliflower and divide into florets. Cook in a pan of water. Remove the cauliflower first, as it takes longer, and then the broccoli.
• Wash the porcini mushrooms well in a sieve. Make sure that any sand is removed. Soak in cold water for at least 30 minutes, depending on their size. Then drain the porcini mushrooms in a sieve and pour away the soaking water. Cut the porcini mushrooms into small pieces. Simmer in a pan of water for approx. 25 minutes.
• Cut the onions into cubes. Heat a stainless steel pan. Then spread the onions over the bottom of the pan and leave for 1 – 2 minutes. Stir with a wooden spoon and add 100 ml of water. The onions should be lightly covered with water. Leave to simmer until the water has evaporated. Then stir everything again and top up with water.
• Add the cooked and browned onions to the porcini mushrooms. Cook everything through and thicken with flour. To do this, mix the flour with 2 – 3 tablespoons of cold water in a separate cup beforehand and then add to the hot liquid. Bring to the boil and stir well. Season to taste with salt and pepper.
• Cut the cooked dumplings from the previous day into slices. Preheat the oven to 200 degrees. Place the sliced dumplings on a baking tray lined with baking paper. Sprinkle with onion powder and bake in the oven for approx. 15 minutes.

Tip

The dumplings can be turned once halfway through baking. Romanesco or a salad is also delicious as a side dish. If you don’t like porcini mushrooms, you can also make a mushroom sauce. The dumplings can be sprinkled with paprika powder, onion powder and yeast flakes.

Interesting to know

Porcini mushrooms have a hearty flavor and are firmer to the bite than other mushroom varieties.

Vegetables to the power of 3

Selected frozen vegetables that are quickly cooked. Cauliflower, broccoli and romanesco complement each other wonderfully in terms of taste and texture. The broad white beans add a little something extra. As an absolute fan of sweet potatoes, I just baked them in the oven. Simply a poem.

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Vegetables to the power of 3

Vegetables to the power of 3 with beans, refined with sweet potatoes and a creamy sauce. Absolutely nutritious and filling.

Course main course

Keyword Broccoli, cauliflower, Spices, sweet potatoes, Vegetables, white beans

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 1

Ingredients

• 150 g frozen cauliflower
• 150 g frozen broccoli
• 150 g frozen Romanesso
• 150 g frozen soup vegetables
• 200 g thick white cooked beans from a can or jar
• 1 – 2 tbsp yeast flakes
• 2 tsp soy sauce
• 1 pinch of ground nutmeg
• salt and pepper to taste
• water for boiling
• 500 g sweet potatoes

Instructions

• Bring the 3 types of cabbage to the boil in a pan of water and simmer for approx. 10 – 15 minutes.
• Bring the soup vegetables to the boil in a separate pan.
• Peel the sweet potatoes and cut into wedges.
• Bake in a preheated oven at 170 degrees Celsius for approx. 25 minutes.
• When the cauliflower, broccoli and romanesco are soft, strain the vegetable stock through a sieve.
• Blend the cabbage with a hand blender. Add the yeast flakes and soy sauce. Bring to the boil in a pan. Season to taste with the spices.
• Sieve the soup vegetables and add to the finished sauce.
• Sieve the beans and add them too. Bring everything to the boil again.
• Serve with the finished sweet potatoes and enjoy.

Tips

You can buy the 3 varieties of cauliflower, broccoli and romanesco already frozen together. So you don’t need to buy all 3 varieties separately. Collect the vegetable stock, freeze it and use it again for the next meal.

Interesting to know

Romanesco is a cross between cauliflower and broccoli. This vegetable to the power of 3 is an absolutely nutritious addition to your daily diet.

Sweet potato fries and vegetables

An ideal lunch or dinner. The sweet potato fries and vegetables taste simply fantastic. Enjoy a wholesome and varied diet with the best taste.

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Sweet potato fries with vegetables

Sweet potato fries and vegetables taste simply fantastic. Fresh and cooked beans complete this delicious dish.

Course main course

Keyword beans, Broccoli, Carrots, cauliflower, green beans, herbs, Kidney beans, Spices, sweet potatoes

Prep Time 30 minutes minutes

Cook Time 30 minutes minutes

Total Time 1 hour hour

Servings 1 person

Ingredients

• 150 g cauliflower
• 150 g broccoli
• 150 g carrots
• 200 g green beans
• 1 can of kidney beans
• salt to taste
• 1 pinch of ground fenugreek seeds
• some paprika powder and curry powder
• 2 – 3 tsp flour to thicken the sauce
• water for the vegetables
• 500 g sweet potatoes

Instructions

• Peel the sweet potatoes and cut into small sticks.
• Season with paprika powder and a little curry powder.
• Preheat the oven to 180 degrees Celsius hot air.
• Place the sweet potatoes on a baking tray lined with baking paper.
• Bake in the oven with hot air for 30 minutes.
• Remove the ends from the green beans and chop into small pieces. Bring to the boil briefly in water. Then strain.
• Clean, wash and cut the other vegetables.
• Simmer together with the beans in a little water for about 15 minutes until the vegetables are soft.
• Finally, add the kidney beans and season to taste with the spices.

  If you like the sauce thicker, you can mix some flour in a cup of cold water and then add it to the vegetables. Bring to the boil again briefly.

Tip

Almost any other vegetable goes well with sweet potato fries. You can also eat one of my burgers with them.

Interesting to know

Sweet potatoes are a nutritious and delicious addition to a healthy diet and offer numerous possibilities in the kitchen. You can eat them as chips or even make sweet potato puree. Because of their sweet taste, they are also ideal for baking pastries.

Potato chips with cabbage mix

This combination of potatoes and different types of cabbage is simply delicious. Cauliflower, broccoli and Brussels sprouts go perfectly together. Add crispy chips and the meal is simply perfect.

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Potato chips with cabbage mix

Potato potato chips with cabbage mix. An incomparable composition of different types of cabbage and hearty potatoes.

Course main course

Keyword Broccoli, brussels sprouts, cabbage, cauliflower, Potatoes, Spices

Prep Time 30 minutes minutes

Cook Time 30 minutes minutes

Total Time 1 hour hour

Servings 1 person

Ingredients

• 500 g waxy potatoes
• 150 g cauliflower
• 150 g broccoli
• 150 g brussels sprouts
• water as needed
• salt as needed
• 2 – 3 tsp flour to thicken the sauce
• some nutmeg grated
• some fenugreek seeds grated
• 2 tsp sweet paprika powder
• 1 onion

Instructions

• Peel and slice the potatoes.
• Preheat the oven to 180 degrees hot air.
• Place the potatoes on a baking tray lined with baking paper.
• Bake for 30 minutes at 180 degrees hot air.
• Wash the cauliflower and broccoli and divide into florets. Wash and clean the brussels sprouts.
• Chop the onion into small pieces.
• Put the onion and vegetables in a pan with water. The vegetables should not be completely covered.
• Then simmer gently for about 20 minutes.
• Mix the flour with a little cold water in a cup. Add to the vegetables and bring to the boil. Season to taste with the spices.
• Serve with potato chips and vegetables.

Tip

If you want to make it really quickly, you can also use frozen vegetables.

Interesting to know

Broccoli belongs to the cruciferous family and is closely related to cabbage. Although it is not exactly the same as traditional head cabbage, it is often considered a cabbage vegetable.

Broccoli sauce

The sauce is so nutritious that, in theory, you don’t need much else to make a full meal. Just eat one of my potato products and some legumes or vegetables with it. It’s also enough to just make some delicious sweet potato fries and dip them in this sauce.

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Broccoli sauce

Creamy broccoli sauce is a delicious way to enjoy the fresh taste of broccoli and add a healthy and delicious touch to the meal.

Course main course, sauce

Keyword Broccoli, oil-free, Spelt flour, Spices, Vegan, water

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2 person

Ingredients

• 1 big broccoli
• 250 ml water
• a pinch each of salt, pepper and nutmeg
• 1-2 tsp spelt flour type 630 for binding optional
• a pinch each of chili powder, garlic powder, onion powder optional

Instructions

• Wash broccoli and divide into florets.
• Simmer in water for about 10 – 15 minutes until tender.
• Pour off some excess water into a container.
• Then puree with a blender.
• Broccoli water may need to be carefully added back. Attention should be paid to the consistency.
• Season to taste with the spices.
• For more sauce, mix the broccoli with all the water and bind with flour.

Tip

Broccoli sauce goes perfectly with whole spelt pasta. So you always have a daily serving of green vegetables in the form of a sauce.

Intersting to know

Green vegetables are rich in nutrients and contain various vitamins, minerals, fiber and antioxidants.

Quinoa with black beans

Quinoa a versatile and nutritious food alternative to rice that can be used in many different types of dishes. There are several varieties of quinoa, including white, red and black. Each variety has its own distinctive characteristics, but all are similar in terms of nutrition and use. Quinoa with black beans and broccoli in a delicious sauce is a light yet filling meal.

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Quinoa with black beans and broccoli

An absolute must is quinoa. It has more fiber than white rice. As a daily serving of green vegetables, broccoli is irresistible. Quinoa with black beans and broccoli is the perfect meal.

Course main course

Keyword beans, Broccoli, light, nutritious, Quinoa, saturating, Vegan, Vegetables

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 1 person

Ingredients

• 150 g quinoa
• 450 ml water
• 1 broccoli
• some leek to taste
• 1 can black beans
• 250 ml water
• 2-3 tbsp spelt flour Type 630
• salt and pepper to taste
• some soy drink
• 1 pinch of nutmeg

Instructions

• Simmer quinoa with water for 15 minutes. Then swell for another 5 minutes.
• Wash broccoli and divide into florets. Then cook in water with the leeks. Strain the finished broccoli.
• Strain beans and rinse briefly. Mix with broccoli and leeks.
• Bring water to a boil, bind with flour and mix to a thick sauce. To thicken the liquid, mix the flour or starch in a cup of cold water, add to the liquid and bring to the boil. Season to taste with the spices and refine with a little soy drink.
• Arrange the quinoa on a plate, top with the vegetables and finally the sauce.

Tip

If quinoa is left over, you can make burgers from it the other day. Quinoaburgers taste great both hot and cold. You can take them to work and have a filling snack.

Interesting to know

My daily serving of green vegetables is completely covered by broccoli.