Hello and welcome to Freshly Served, the healthy vegan cooking show.
Iím Heather and tonight weíre gonna make a dish with tomatoes and peas.
Now Iím doing this in the winter so Iím using canned tomatoes and frozen peas.
Not my favorite thing to do but when its winter you do what you gotta do.
This is an equally lovely dish actually its probably better in the summer, you can use
fresh tomatoes, fresh peas from the garden and you donít even have to cook it but since
Iím using canned tomatoes Iím going to cook this.
If you did it with raw tomatoes youíd wanna let it sit and have the seasonings marinate
into the vegetables and Iíve got some rice cooking on the back because Iím gonna serve
this over rice.
Serve it over whatever you like, donít get paper from your can into your tomatoes.
In the summer this is really nice over some, letís see fresh grated zucchini or some sprouted
quinoa, something like that.
So you get your tomatoes into the pot and Iíve got whole potatoes here so Iím gonna
break them up with just a spoon, diced tomatoes are probably my favorite but I donít have
any good organic diced tomatoes at the store across the street from me so I went for the
tall ones but theyíre kind of fun, youíll get a nice mouthful of tomatoes.
Ok!
So those are in there, Iíve got the heat on just on medium and then Iíve got my peas
here.
Iím gonna throw those in as well.
Iím using quite a lot of peas because I like them.
You can also do this with corn if you like.
I find nothing beats a good green pea so I like to use them.
Ok!
So once those are stirred through, Iím gonna add the spices right now.
What Iím gonna put in here is some cumin and I have put proportions on this recipe
base on what I like but you can changed it if you like something more or if you like
something less.
Alright!
So cumin in there, ground mustard in there, a little bit of cayenne.
Iím not into too much spice but a little bit is nice and thatís what we are going
for here.
A little bit spicy tomato sauce.
So some black pepper, I like black better than cayenne so I put a bit more of that in.
(Oh!
Lids breaking!
Things are not going well today.)
Some oregano and I put a fair bit of that in there and some all spice to finish it off.
All spice not just for baking.
Some salt, to bring all these crazy flavors together and Iíve got my salt shaker today
that have some salt crystals and dried kelp so that it brings some extra nutrients in
my salt and also reduces the amount of salt I use coz the kelp taste pretty salty too.
Seeing as it grows in the ocean.
So stir all those spices in there and then youíre gonna let it simmer for I donít know
twenty minutes.
Itís not a huge deal because youíre using; well because Iím using canned tomatoes today.
They donít need to cook; they just need to have the flavors combine.
And cooking speed that process up but itís not necessary so you can also just marinate
this and if youíre using fresh tomatoes and fresh peas thatís what I would do so that
you donít cook the vegetables and you can just marinate them at room temperature or
on the fridge.
Iíd probably give it about an hour to marinate them together but cooking ten ñ twenty minutes
and youíre good to go.
While thatís simmering away you can chopped up some herbs if you can find some, Iíve
got my hands on a little bit of fresh parsley thatís sticking out from my garden and then
Iím going to zest and juice this lemon.
Zesting just takes off the very outer part of the skin of citrus fruits, so delicious.
Once youíve gotten that off, you then cut your lemon in half and squeeze out the juice
so what I do is I just take a little bowl with a strainer, stick something in here and
I use my zester most of the time.
Fork works as well.
Just give it some pokes and squeeze all of that beautiful juice out.
Alright!
Iím gonna throw this into my tomato sauce and this is a pretty nice tomato sauce for
a lot of different purposes, you can put it on pasta.
Iím just gonna serve it over some rice just to show you that you can do something different
with it.
Get the lemon juice in there as well and thatís gonna really freshen the sauce up, stir it
around, weíre adding the fresh herbs in the end because otherwise they will get very limb
and their flavor doesnít hold up very well in heat.
As well as the fact that they have a lot of nutrients in them and if we cook them to death
those nutrients will get lost.
So Iíll add right at the end for maximum flavor, maximum nutrition.
A lot of people donít think of herbs has a lot of nutrition because theyíre so small
and they donít use very much but they got lot in there especially parsley.
Excellent amount of antioxidants!
Ok!
So once that has finished simmering, give it a taste.
Make sure it taste ok, best thing to do for tasting is have a separate spoon so you donít
get your saliva into the food which is bad not only for sanitation but because your enzymes
in your saliva starts to break down the food and just not the best.
See if it needs anything, more, maybe all I need is a bit more black pepper.
Alright!
Like I said Iíve got rice here, you can use pasta if you like.
I like to use whole grains whenever I can rather than a noodle because the grains to
make the noodles are a little bit broken down and every time you break down a food it starts
to lose its nutrition.
So whole grains are the best source of nutrition even if youíre using whole grain noodles,
a whole grain in its whole stage is a little bit better.
Now, there you go some lovely tomato and green pea sauce over rice.
Hope you enjoy.
You can find the recipe at HealthyVeganRecipes.net.
Iím Heather and this is Freshly Served.