A Nourishing, Flavourful Feast
This vibrant, plant-based dish celebrates the best of seasonal produce and wholesome ingredients, offering layers of flavour and nutrition in every bite. Crisp asparagus is gently tossed with lemon juice, vegetable stock, cracked pepper, and thyme, retaining its bright green colour and zesty freshness. Served over a luscious, oil-free mushroom gravy—rich with the umami of brown mushrooms, onion, garlic, soy sauce, and fresh thyme—each spoonful bursts with earthy and savoury notes.
The kumara (sweet potato) mash brings natural sweetness and a creamy texture to the plate, blending steamed orange kumara with vegetable stock, a hint of plant milk, garlic powder, and fresh parsley. Hummus adds a boost of plant-based protein, healthy fats, and flavour, making this mash both velvety and nourishing.
Health Benefits:
- Asparagus is low in calories and high in fibre, vitamins A, C, E, and K, and the antioxidant glutathione, which supports immune health and detoxification. The lemon juice not only infuses the asparagus with a tangy flavour but also adds vitamin C for enhanced iron absorption.
- Mushrooms are prized for their unique blend of vitamins, minerals, and antioxidants, including selenium and B vitamins, supporting immune health and energy metabolism. Cooking them in vegetable stock and soy sauce, without oil, helps keep this gravy lower in fat and sodium, especially with reduced-sodium options.
- Sweet potato (kumara) is rich in beta-carotene (vitamin A), vitamin C, potassium, and dietary fibre, supporting eye health, digestion, and heart health. The addition of hummus introduces plant-based protein, healthy fats, and a creamy consistency that eliminates the need for dairy.
- Garlic and fresh herbs contribute additional antioxidants and anti-inflammatory properties, enhancing both the taste and nutritive value of the dish.
With no added oils and plenty of plant-based ingredients, this meal is not only delicious and satisfying but also kind to your heart and waistline. Enjoy a comforting, beautifully balanced plate that delivers comfort and wellness in equal measure.
Lemon Asparagus on Mushroom Gravy and Kumara (Sweet Potato) Mash
Ingredients
Lemon Asparagus
- large bunch asparagus
- 2 lemons
- 4 tbsp vegetable stock
- ¼ tsp cracked pepper
- 1 tsp dried thyme
No Oil Mushroom Gravy
- 1 small brown onion diced
- 1 cup vegetable stock
- 230 grams brown mushrooms sliced
- 1 tbsp salt-reduced soy sauce
- 1½ cups cold water
- 3 tbsp cornflour (corn starch)
- 1½ tsp fresh thyme
- 2 cloves garlic minced
Kumra (Sweet Potato) Mash
- 2 large Orange Kumara (Sweet Potato)
- 1 cup vegetable stock
- 1 tbsp hummus
- 1 tbsp parsley
- 1 tsp garlic powder
- ground pepper to taste
- a small amount of plant-milk
Instructions
Lemon Asparagus
- Preheat oven to 180°C (350℉)
- In a large bowl, squeeze one lemon and add the pepper and thyme. Gently turn the asparagus through the liquid and leave it to sit for at least 30 minutes.
- On a baking tray, cover with baking paper and spread out the asparagus, then pour over the lemon liquid.
- Slice one lemon and place the slices into the baking tray.
- Pour over the stock and bake in the oven for 8-10 minutes or until the asparagus is crisp on the outside and tender in the middle.
No Oil Mushroom Gravy
- Over medium heat saute onion, mushroom and garlic in a little water for 10 minutes.
- Add in the thyme and black pepper and simmer for a further minute.
- Mix the cornflour into the cold water until dissolved. Add this, stock and soy sauce to the mushroom mix. Gently stir until the sauce thickens.
- Serve immediately.
Kumara (Sweet Potato) Mash
- Boil the kumara in a cup of stock plus water to cover the kumara.
- Once soft, drain then add all other ingredients except the plant milk mash with a potato masher then whisk with a fork to make it more fluffy. Only add the milk if you feel the mixture is too dry.
