Western Sydney University has teamed up with Byron Smith, the founder of Urban Growers, to create two new healthy summer recipes from crops that can withstand the rising heat. These are said to be the food of the future.
Check out these recipes and make sure to take notes!
Western Sydney University’s Earth IQ Super Salad
Packed full of homegrown veggies, this salad is perfect for lunch or dinner.
Preparation: 10 minutes
Cooking: 25 minutes
Serves: 4
INGREDIENTS
- 2 red capsicums, sliced in lengths
- 1 cucumber, sliced in matchsticks
- 2 punnets multi-coloured tomatoes, quartered
- 2 spring onions, finely sliced
- 2 tbsp olive oil
- 2 tsp cumin seeds
- 1/4 cup pumpkin seeds
- 1 cup walnuts
- 1 tbsp honey
- 1 tsp chopped fresh chilli
- 1 lime – zest and juice
- 1 cup quinoa, rinsed
- 1 1/2 cups of water
- 1/4 cup currants
- 200g feta, crumbled
- 1/2 cup fresh coriander, roughly chopped
- 1/2 cup flat leaf parsley, roughly chopped
- Extra virgin olive oil
- Salt and pepper, to taste
METHOD
- Place the chopped capsicum, cucumber, spring onions, and cherry tomatoes in a bowl together and toss with olive oil, honey, fresh chilli, and the lime zest and juice. Season with salt and pepper.
- Crush and toss the cumin seeds together with walnuts and pumpkin seeds on a hot pan, with a splash of olive oil, for 1 minute. When lightly toasted, remove from pan and set aside.
- Place quinoa and water in a pot along with a pinch of salt. Bring to the boil, then cover with a lid and cook for 15 minutes.
- Remove from heat and leave to steam (with the lid on) for 8 minutes. Fluff with a fork and mix with currants and a splash of olive oil.
- Toss all ingredients together, add the chopped herbs and feta, and serve.
TIPS
- If you don’t have any red capsicums in your garden, feel free to use green or yellow instead
- Goats cheese is an easy substitution for regular feta
- You can use a mortar and pestle to crush the cumin seeds, or alternatively use a rolling pin or mallet
Byron Smith’s Chilli, Capsicum and Cashew Relish
The ideal accompaniment for your next meal.
Preparation: 5 minutes
Cooking: 20 minutes
Serves: 4
INGREDIENTS
- 5 cloves of garlic
- 10 fresh red chilis step-trimmed and chopped
- 1/2 cup cashews
- 1 red capsicum, coarsely chopped
- 3 tbsp rice vinegar
- 1 tbsp coconut sugar
- 2 tbsp sesame oil
- Salt, to taste
METHOD
- Roast the capsicum until soft and begins to brown
- Place the cooked capsicum and the remaining ingredients into a large mortar and pestle (or blender) and mix together until you have a smooth, but still slightly crunchy, paste
- Place into a sterilised jar
TIPS
- The sauce should keep for 3-4 weeks in the fridge
- You can switch the coconut sugar out for brown sugar if there is none available
- Feel free to add coriander if you have some growing
