Cooking, Recovery & Connections - Community Cookbook - cohealth
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Cooking, Recovery
& Connections Community Cookbook
A community-led project and cookbook created
by residents of North Melbourne and Flemington.
LIT1057_coHealth_Cookbook FA.indd 1 18/5/21 3:48 pm
The Cooking Recovery and Connections project has been led by a team
Contents
of cohealth Health Concierges across North Melbourne and Flemington,
February to May 2021. In July 2020 residents were subjected to an enforced
‘hard lockdown’, which removed residents’ autonomy – even around
cultural practices and food choices. This project is owned and led by
public housing residents to support COVID-19 recovery, it is a community-
driven response to support connection and wellbeing, produced by and
Okra – Bamya 5
for residents of the nine towers in North Melbourne and Flemington. Prepared by Hajira Soliman
Shakshuka 7
Prepared by Mohamed Musa
Red Cabbage 9
Prepared by Emebet Antonyo
Acknowledgement
Himbasha – Eritrean Sweet Bread 11
cohealth acknowledges the ancestors and Prepared by Kedija Ibrahim
Traditional Custodians of the land on which Homemade Falafel 13
our offices stand and pays respect to Elders Prepared by Aisha Suliman
past and present. This project and community
Roasted Pumpkin Soup 15
cookbook was led and produced by residents Prepared by Halima Ahmed
on Wurundjeri and Boon Wurrung lands. We
Fatteh of Lentils 17
acknowledge the Stolen Generations and
Prepared by Jameia Mohamed
the historical and ongoing impact of Project team:
Community Artwork 19
colonisation on Aboriginal and Torres Furdus Suliman
Strait Islander peoples. Nagat Abdalla
Sudanese Baklava 21
Prepared by Sara Zakaria
We also recognise the resilience, strength Abdiwass Ismail
Baeda Abdikadir Somali Oat and Meat Soup – Shurbad 23
and pride of Aboriginal and Torres Strait
Iqra Abdi
Prepared by Kelli Willis
Islander communities. Aboriginal and Torres
Strait Islander peoples’ living culture is the Mariam Ibrahim Sudanese Lamb Kofta Meatballs in Curry Sauce 25
Sri Andriyani Tassam Prepared by Awatif Taha
oldest continuing culture in the world, and
the land and waterways are a place of
Zel Gebrehwot Bariis Kalakaris (rice with meat) 27
age-old ceremonies of celebration,
Danayet Michael Prepared by Nimo Mohamud
initiation and renewal. Butter Chicken 29
With thanks to:
Prepared by Navneet
Yashwant Verma, Ayoub Sudi, Salim
Tibs Ethiopian Beef Stir Fry 31
Contributing authors: Hajira Soliman, Prepared by Salih G Ahmed
Mohamed Musa, Emebet Antonyo, Kedija Ibrahim,
Gajar Hawa - Indian Carrot Pudding 33
Aisha Suliman, Jameia Mohamed, Sara Zakaria, Kelli Willis, Awatif Taja,
Prepared by Deepa Gupta
Nimo Mohamud, Navneet, Salih G Ahmed, Fateema Ali, Deepa Gupta, Halima Ahmed
Koshari 35
Illustrators: Eman Suliman, Hibo Aden, Maeve Peterson, Reyana Eyakem Prepared by Fateema Ali
& thanks to: Hayaad Adan, Hadiya Mohammed, Zaid Osman, Asma Osman, Firdos Osman,
Aaliyah Mohamed, Maryama Hassan, Khadra Mohamed, Ibrahim, Zayd Badel, Mariam Ahmed,
Mohamed Mahmoud, Samar Mahmoud, Ikram Abdella
Proudly supported by the cohealth Prevention and Community Partnerships teams.
LIT1057_coHealth_Cookbook FA.indd 2-3 18/5/21 3:48 pm
“
We want to celebrate our foods, our
creativity, our community resilience and
relationships. We have been through a lot
together, we believe our futures are stronger
and healthier when we connect together,
sharing out stories and experiences.
We lead this project and connect with our
neighbours, organisations and services, we
facilitate these relationships to make us all
stronger.
Our resilience is in our creativity, our
cultures and our daily ways of working
together for a healthy community where
we all are safe, connected and able to
thrive – our elders, young ones, those
growing up and parents, all of us.
“
Furdus Suliman, Nagat Abdalla, Abdiwass Ismail, Baeda Abdikadir, Iqra Abdi,
Mariam Ibrahim, Sri Andriyani Tassam, Zel Gebrehwot, Danayet Michael
Cooking, Recovery & Connections team
3 Cooking, Recovery & Connections - Community Cookbook 4
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Okra – Bamya
Prepared by Hajira Soliman
Ingredients:
1/2 kg okra (bamya) 1 tsp salt, or more to taste
2 tbsp olive oil 1 tsp smoked paprika
(or substitute regular paprika)
1 onion, minced
1/2 tsp red pepper flakes - if spice
1 tsp minced garlic
sensitive, use sparingly or omit
1/4 cup tomato paste
1/4 tsp cayenne, or to taste
Directions:
Prepare your okra by rinsing it Heat 2 tbsp olive oil in a saute Whisk together 1 1/2 cups hot pieces of okra have softened to
clean, then slicing off the top and pan over medium. Add the water, 1/4 cup tomato paste, 1 your liking. We like the okra quite
bottom tips of each piece. At this minced onion and saute, stirring tsp salt, 1 tsp paprika, 1/2 tsp red tender and almost falling apart, but
point the okra will feel slimy. Don't frequently, for about 10 minutes pepper flakes and 1/4 tsp cayenne. that is a matter of preference. At
worry, it will lose that texture as it until softened and starting to Both the red pepper flakes and the end of cooking, your tomato
cooks. To speed the process of caramelize. To save time, I usually cayenne add heat; if you are super sauce should have reduced and
prepping the okra, I sometimes prep the okra (as outlined above) spice sensitive, omit the pepper thickened. If there is a lot of liquid
line up the stem ends against my while the onion is cooking. Just be flakes and start with a pinch of in the pan, remove the lid and turn
chef's knife. sure to keep a close eye on the cayenne, then add more to taste up the heat to a high simmer till the
onions and don't let them burn. as desired. sauce has reduced (careful, don't
Then slice those stem ends off let it burn!). Add more salt or spice
4-5 pieces at once. When the onions are cooked, Pour the tomato liquid evenly over to taste, if desired.
add the minced garlic to the pan the top of the okra. Bring to a boil.
Turn the okra pieces, realign the and saute for another minute Serve okra hot. Can be eaten it
bottom tips with the knife, then till fragrant. Add the okra to the Cover the saute pan with a lid, alone, or serve it over rice,
slice off the very bottom tips. By pan and stir. It will feel like a lot of vented at the edge. Reduce heat quinoa or couscous.
grouping them this way you can okra at first and the pan will be to a simmer. Let the okra cook for
speed through the whole batch crowded, but it will quickly shrink about 20-30 minutes, stirring every
and prep them relatively fast. up and soften as it cooks. 5 minutes or so, until the largest
5 Cooking, Recovery & Connections - Community Cookbook 6
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Shakshuka
Prepared by Mohamed Musa
Shakshuka is a classic North
African and Middle Eastern dish
and one that's eaten for breakfast
or any meal of the day. It's made
from simple, healthy ingredients
and is vegetarian.
Ingredients: (makes about 4-6 servings) Directions:
1 tbsp olive oil 1 tsp ground cumin Heat olive oil in frying pan over Crack the eggs over the tomato
medium heat.Add onion and cook mixture, one in the middle and 5
1 medium onion, diced 1 tsp paprika
for about 5 minutes until the onion around the edges of the pan.
2 cloves garlic, minced Chili flakes, to taste begins to soften. Stir in garlic. Cover the pan and simmer for
1 medium red bell pepper, 1 tsp sugar 10-15 minutes, or until the eggs
Add red pepper and continue to are cooked.
chopped
Salt and freshly ground cook for 5-7 minutes over medium
2 cans (14 oz.- 400g each) black pepper heat until softened Garnish with fresh parsley or cilantro
diced tomatoes and serve with crusty bread or pita.
6 eggs Stir in tomato paste and diced
2 tbsp (30g) tomato paste tomatoes and add all the spices and Enjoy!
Fresh parsley/cilantro for garnish
1 tsp chili powder sugar. Season with salt and pepper
and allow to simmer over medium
heat for 10-15 minutes until it starts
to reduce. Adjust the seasonings
according to your tastes, add more
chili flakes for a spicier sauce or sugar
for a sweeter one.
7 Cooking, Recovery & Connections - Community Cookbook 8
LIT1057_coHealth_Cookbook FA.indd 8-9 18/5/21 3:48 pm
Red Cabbage
Prepared by Emebet Antonyo
A story about Red Cabbage by Emebet Antonyo
“As an Orthodox Christian we have two months of
fasting as Lent. In the fasting season we abstain
from consuming meat, milk, eggs and anything
that contains these items, purple or red cabbage
is one of the dishes that are great to eat in this
time. I enjoy it because it is a quick and easy
Preparation time: 5-7 minutes
Cook time: 10-15 minutes side dish and tastes delicious, I think it tastes
Total: 22 minutes especially well with potatoes and carrots. I think
this dish is special because it is perfect for many
Ingredients: diets and can be eaten with injera (Ethiopian flat
bread) and also with rice.
2 red onions
1 small red cabbage Red Cabbage is an easy, delicious vegetable side
4 garlic cloves (crushed) dish that is healthy and goes with many Ethiopian
1 tablespoon finely chopped ginger
vegetarian dishes. Ethiopian cardamom is a
wonderful ingredient that makes the red
2 tablespoons olive oil (extra or less,
to taste)
cabbage taste great!"
1 tablespoon unsalted butter
(optional)
Directions:
1/2 teaspoon freshly grounded
Ethiopian cardamom Thinly slice red onions. Sprinkle the Ethiopian To serve with: Red Cabbage
2 sliced green chillies cardamom, stirring gently, goes with a variety of Ethiopian
Cut red cabbage in half from top to add the green chillies. traditional vegetarian dishes and
1/2 teaspoon salt bottom, place the cut side on your can be a side dish for meat dishes
cutting board then slice it as thinly Serve the dish warm. with rice.
as possible.
Note to store: place red Thank you! Enjoy your meal!
Heat a pan to medium heat, add cabbage in an airtight container
olive oil and butter. Once the butter and keep up to three days. Emebet.
is melted add the garlic and ginger,
wait for one minute and then add To reheat: Reheat gently until
the red cabbage and salt. Sauter for warm in microwave, or heat slowly
10 -15 minutes, stirring occasionally, on stove.
slowly and gentle, until the cabbage is
tender and begins to turn dark red.
9 Cooking, Recovery & Connections - Community Cookbook 10
LIT1057_coHealth_Cookbook FA.indd 10-11 18/5/21 3:48 pm
Himbasha – Eritrean Sweet Bread
Prepared by Kedija Ibrahim
Ingredients:
2 tablespoons of dried yeast
½ cup of sugar
4 cups of plan flour
½ cup oil
1 ½ cup of milk
2 teaspoons of salt
1 cup of water
Directions:
In a small bowl put the yeast, for 5 minutes. Using a blunt
sugar, oil, milk and salt together knife make patterns on dough
(traditional wheel pattern is
In a large bowl pour the mixed commonly used)
ingredients. Slowly add the
flour while kneading it with the Preheat oven to 28*, lightly brush
ingredients. If mixture is sticking milk on top of dough and bake for
to hands add water slowly until roughly 30 minutes or until golden
mixture is soft and not sticking to brown
hands
After cooked to golden brown,
Allow dough to rise and let it sit for allow hibasha to cool down
30 – 60 minutes. Make sure dough
is covered. Slice and serve, traditionally eaten
with coffee or tea,
Grease 9 inch pan or any oven
safe pan, spread dough evenly Enjoy!
across the pan. Let dough rest Artist: Reyana Eyakem from Flemington, age 15.
11 Cooking, Recovery & Connections - Community Cookbook 12
LIT1057_coHealth_Cookbook FA.indd 12-13 18/5/21 3:49 pm
Homemade Falafel
Prepared by Aisha Suliman
Falafel; is a deep-fried ball made from ground
chickpeas, fava beans, or both. Falafel is a
traditional Middle Eastern food, falafel commonly
served wrapped in a flatbread known as
Ingredients: Lebanese bread. "Falafel" also frequently refers to
2 cups (400g) dried chickpeas, 1¼ teaspoon Salt a wrapped sandwich that is prepared in this way.
don’t use canned
1/4 teaspoon Pepper The falafel balls are topped with salads, pickled
1 small Onion
1 teaspoon Cumin vegetables, hot sauce, and drizzled with tahini-
3-5 garlic cloves
1 teaspoon Paprika
based sauces. Falafel balls may also be eaten
1/3 bunch Parsley
2 teaspoons baking soda
alone as a snack. Falafel is a common food eaten
1/2 bunch Cilantro in the Middle East and is now found all over the
Oil for frying
4 tablespoons (30g) Flour/ world as an alternative to meat for vegetarians
For serving: pita bread,
breadcrumbs or chickpea flour
tahini sauce, salad. and a form of street food.
for gluten free version
Directions:
Put the chickpeas in a large bowl Heat oil to 360˚F (180˚C).
over them by about 2-3 inches of
cold water. Let soak overnight, Remove falafel mixture from the
then wash and drain. fridge and using wet hands shape
into 1-inch balls.
Put washed and drained
chickpeas into a food processor, Fry the falafels in batches, 4-6 at
add garlic cloves, onion, parsley, a time. Until golden brown and
cilantro, baking soda and spices. crispy, about 3-4 minutes. Transfer
process until smooth but crumbly. to a paper towel.
Transfer to a large bowl, add Serve as is or in a pita bread
breadcrumbs and mix until with salad and tahini sauce.
combined. Cover and refrigerate
for 1 hour.
13 Cooking, Recovery & Connections - Community Cookbook 14
LIT1057_coHealth_Cookbook FA.indd 14-15 18/5/21 3:49 pm
Roasted Pumpkin Soup
Prepared by Halima Ahmed
Ingredients: Directions:
1.5kg edible pumpkin 1 carrot Preheat the oven to 170°C/340°F. Meanwhile, roughly chop the
Olive oil 1 stick of celery onion, garlic, carrot and celery.
Half the pumpkin and remove the
1 teaspoon dried chilli Half a kilo of tomato seeds (you can keep these for Heat a lug of olive oil over a
roasting), then chop into wedges. medium heat in a large saucepan
1 tablespoon coriander seeds 1 litre hot vegetable stock
then add the vegetables and
1 large onion Place the pumpkin on two large cook for 15 minutes, or until soft
baking trays and drizzle over a and sweet but not coloured.
3 cloves garlic
little olive oil.
When the squash is ready, add to
In a pestle and mortar, grind the the pan with the hot stock. Blend
chilli and coriander seeds with a with a stick blender, adding a little
pinch of salt until finely ground. more water if you like a thinner
consistency.
Sprinkle the spices over the
pumpkin with some black pepper.
Roast the pumpkin for 1 hour, or
until soft and slightly caramalised
at the edges.
“Great to eat for lunch or dinner,
with bread or injera!”
Enjoy!
15 Cooking, Recovery & Connections - Community Cookbook 16
LIT1057_coHealth_Cookbook FA.indd 16-17 18/5/21 3:49 pm
Fatteh of Lentils
Prepared by Jameia Mohamed
Ingredients:
1 cup of lentils (washed) Small onion
Small potatoes Salt to taste
Carrots Small spoon of mixed spices
Tomatoes Garlic
Coriander Three tablespoons of oil
Ground cumin
Note: Choose the vegetables you want to include (for example:
capsicum, carrots, potato) and the quantity depending how many
people you would like to feed. You can make a lot of this recipe or a
small amount, it’s up to you!
Directions:
Fry the onion in the oil, add the In a small bowl, put the
cumin and turn it until becomes tablespoons of oil and garlic,
golden. then add it to the lentils.
Add the washed lentils, stir well Cut the bread in a serving bowl,
and add water, carrots, potatoes then pour the lentils over it, enjoy!
and tomatoes, leave to cook
together.
After 25 minutes add salt and the
mixed spices, then mix together
with lentils.
17 Cooking, Recovery & Connections - Community Cookbook 18
LIT1057_coHealth_Cookbook FA.indd 18-19 18/5/21 3:49 pmCommunity Artwork
Previous Page
Top: Maeve Peterson.
Bottom Left: Luqman (Hawa).
Bottom Right: Asma Osman.
This Page
Top: Ibrahim Lul.
19 Cooking, Recovery & Connections - Community Cookbook 20
LIT1057_coHealth_Cookbook FA.indd 20-21 18/5/21 3:49 pmSudanese Baklava
Prepared by Sara Zakaria
Ingredients:
Filo pastry (1 box, approximately Pure Butter Ghee (250 grams)
30 sheets. This will make roughly
Syrup
40 pieces of Baklava)
2 cups of sugar
Fine Desiccated Coconut
(1 packet) A little bit of lemon (to taste)
Peanuts (optional)
Directions:
Syrup: Combine two cups of Baklava: Preheat the
sugar and lemon to make your oven to 160*C
syrup. Place the sugar and water
in a pan on high heat, stir gently Put the filo pastry on a tray
until the water is dissolved. Boil and layer with ghee or butter.
until clear and remove from
Add coconut (or peanuts) on top
stove. Add lemon juice (to taste)
of the pastry and roll it, next cut
and bring back to boil. Take the
into pieces.
mixture off heat and leave
to cool. Place in the oven for 20 minutes,
until the colour is gold. When it is
golden and ready, add the cold
syrup to the baklava as soon as
it comes out of the oven. Enjoy
eating your delicious sweet!
21 Cooking, Recovery & Connections - Community Cookbook 22
LIT1057_coHealth_Cookbook FA.indd 22-23 18/5/21 3:49 pmSomali Oat and Meat Soup – Shurbad
Prepared by Kelli Willis
Ingredients: Directions:
450 g Lamb or goat curry pieces 1 cup Porridge oats Bring meat to the boil using Remove the bone from the
4 litres Water 3 tbsp Canola or vegetable oil 4 litres of water. meat pieces and discard.
¼ cup Short grain rice 1/2 Onion Add rice, barley, vegeta, In a pan, fry the onion. Add
(Calrose rice) tomatoes, garlic and dried the xawaash, black pepper
1 tbsp Xawaash
lemons. Cook on medium heat and turmeric.
¼ cup Pearl barley (see recipe below)
for 1 ½ hours.
3 dried lemons 1/4 tsp Ground black pepper Add spices mix to soup.
Add oats and cook for another Add vinegar and mix well.
2 tbsp Vegeta 1/4 tsp Turmeric powder 30 minutes. Stir to make sure oats
don’t stick to bottom of pot. This soup can be blended
3 Tomatoes 2 Tbsp White vinegar
for a smoother texture.
3 Garlic cloves
Xawaash Somali Spice:
1/2 cup Cumin seeds “This particular soup is of Somali origin. It is usually
1/2 cup Coriander seeds eaten during Ramadan. This soup signifies the
2 tbsp Black peppercorns month of fasting, the gathering of families and
1 tbsp Cinnamon bark
friends and the sharing of food between neighbours
1 tbsp Cardamom pods
during the holy month. I have made and shared
this soup with so many people over the years who
1 tsp Cloves (whole)
absolutely love it. I have shared it with ones I have
2 tbsp Turmeric powder
lost and ones that have left. As the soup is warm,
Heat whole spices in a dry pan on
medium heat until toasted. the idea of it gives me the same feeling.
Blend together until it is powder Making food for family and friends is something
form. Add turmeric and mix well.
I love to do and how I express my love and
Store in airtight glass jar.
gratitude. I hope by sharing this recipe, it will give
others the same feelings and joy as it has for me."
23 Cooking, Recovery & Connections - Community Cookbook 24
LIT1057_coHealth_Cookbook FA.indd 24-25 18/5/21 3:49 pmSudanese Lamb Kofta “I enjoy this recipe because we all
Meatballs in Curry Sauce
come together as cousins and make
a lamb meat ball kofta. Everyone
likes to make them different shapes
and this is a sign to know which
Prepared by Awatif Taha one is theirs. We learn from our
Grandmas how to make fresh sauce.
Ingredients: I like to go to the farm and pick fresh
Juice and finely grated zest of 1 ¼ cup coriander leaves, chopped, vegetables especially tomatoes.
lemon plus extra leaves to garnish
At home and we blend everything
¼ cup (60 ml) olive oil ¼ cup mint leaves, chopped
together add it to the meat balls
1 white onion, thinly sliced 1/3 cup (100g) korma curry paste
with other spices. I really miss my
500g lean lamb mince 1 tablespoon finely chopped
country, my family, my childhood life
ginger
1 brown onion, coarsely grated and all my memories.
400g can chopped tomatoes
2 garlic cloves, crushed
1/3 cup (25g) fresh white
400ml coconut milk Why the Lamb Sudanese Kofta is
breadcrumbs 1 cinnamon quill special to me because it reminds me
of my Grandma’s village. When I was
Directions: 10 years old I travelled with my dad
by the train to visit my Mum’s and
In a bowl whisk lemon juice with add the meatballs and fry, stirring
1 tablespoon oil. Add the sliced for one minute. Stir in tomato, Dad’s family in a village. They have
onion and set aside. coconut milk and cinnamon until a really big farm near the Nile river.
combined. Season and bring to
Place mince, grated onion, garlic, the boil, then reduce heat and They plant a lot of vegetables and
zest, breadcrumbs and herbs in a simmer gently for 3 minutes. Return fruit. They also have a lot of animals
bowl. Season and mix to combine. meatballs to the pan and cook
Rinse your hands under cold water for a further 10 minutes or until
like goats, lamb, donkey and
and, without drying them, use your cooked through and the sauce horses. I like to go there and spend
hands to share the mixture into 16 is reduced a lot of time with my Cousins. I like to
small balls.
Add the cucumber to the white cook with my Grandma her favourite
Place a deep non-stick frypan onion mixture, mix to combine dish Lamb Kofta. She taught us a
over medium heat. Add 1 and season.
tablespoon oil and when hot, lot of things. I will never forget her
amazing Kofta.”
25 Cooking, Recovery & Connections - Community Cookbook 26
LIT1057_coHealth_Cookbook FA.indd 26-27 18/5/21 3:49 pmBariis Kalakaris (rice with meat)
Prepared by Nimo Mohamud
Ingredients: Directions: (Rice)
1kg lamb meat Rice: Wash rice war water (3 times), Meat: In a medium size pot “This rice dish is for
soak rice in cold water for 30 minutes, add the oil and 1kg of meat
2 onions, sliced
then drain. (chopped), ½ cup of water,
those days when
5 cloves garlic, chopped turmeric, vegetable stock, garlic, we want a meal
Heat ½ cup oil and oinions in a wide,
2 cinnamon sticks
deep pot over medium-high heat,
fresh coriander, cumin and black that is easy, quick
pepper. Cook with medium heat
8 cardamom pods stirring frequently, until softened, for 5 until the meat becomes red for and delicious. It’s a
1 tablespoon cumin seeds minutes. Add garlic, cinnamon sticks, 15 minutes, while stirring. Add traditional rice dish
cardamom, cloves and cumin seeds, oinion on the top with low heat
1 teaspoon turmeric powder and cook stirring for 2 minutes. from Somali cuisine.
for 5 minutes.
Fresh coriander (1/2 bunch) For many centuries the
Add soaked rice, vegetable powder Decoration: In a fry pan add
1 tablespoon coriander seed stock and chicken stock and stir. Add Somali people cook
canola oil, frozen vegetables,
1 tablespoon vegetable hot water and brinf to boil, then cover and sauté for 2 minutes, then the rice in this way.
powder stock and cook on low heat for 20 minutes. add ½ cup water and salt. When
Turn off heat and steam for 7 more the water is finished add the red I love that cooking
4 cups chicken stock minutes. Sprinkle topping over rice (red
or yellow food color) in one corner.
onion (round sliced) and dry gives me a chance to
1/2 cup canola oil sultana and cover for 2 minutes.
Transfer to serving be creative and I enjoy
6 cups basmati rice platter, using chopping, stirring
12 cups water a large spoon
to pile rice in and tasting to make
For the topping: a heap onto a something special. This
platter, sprinkle
¼ teaspoon red food color or ¼ rice has a great flavour
topping over
teaspoon yellow food color
rice and serve. and aroma and I think
Decoration: it is very delicious!”
2 tablespoons canola oil
2 red onions (round sliced)
150g dry sultanas
1 cup frozen mixed vegetables
1/2 teaspoon salt
27 Cooking, Recovery & Connections - Community Cookbook 28
LIT1057_coHealth_Cookbook FA.indd 28-29 18/5/21 3:49 pmButter Chicken
Prepared by Navneet
Ingredients: Directions:
Boneless chicken (500 grams), For gravy: Mixture of red chilli powder,
cut into small pieces lemon juice and salt into chicken
Butter, 2 tablespoons
pieces and put aside for 1 hour
Lemon juice, 1 tablespoon
Green cardamom, 2 in refrigerator.
Red chilli powder, 1 tablespoon
Clove, 2
Mix yogurt, ginger and garlic
Salt (according to taste)
Black pepper corns, 2-3 paste and, red chilli, masala,
Butter, 2 tablespoons salt, oil and chicken (from step
Cinnamon 1 inch piece
1) and put in refrigerator for
For chicken marinade: Ginger and garlic paste, ½ three hours.
tablespoon
Yogurt, ½ cup
Preheat oven to 200*c
Tomato puree, ½ cup
Ginger and garlic paste, 3
tablespoons String the chicken pieces
Red chilli powder, ½ teaspoon
onto skewers and cook in the
Salt (according to taste) Sugar, 1 tablespoon preheated oven for 10 to 12
Red chilli powder, ½ tablespoon Kasoori Methi, ½ teaspoon minutes or until almost done
Mustard oil, 2 tablespoon Fresh cream, ½ cup Baste with the butter and
cook for another two
Salt to taste
minutes. Bring the mixture
Remove and set aside. to a boil, reduce the heat and simmer
for 10 minutes. Add the sugar or
To make the gravy, heat the butter
“I love butter chicken because there is a very in a non stick pan. Add the green
honey and powdered kasoori methi.
beautiful story behind this. When I was a child my cardamoms, cloves, peppercorn and Add the cooked tandoori chicken
Mother cooked butter chicken for my big family and cinnamon. pieces, simmer for 5 minutes and add
the fresh cream.
everyone enjoyed it very much. She taught me this Sauté for 2 minutes, add the ginger
and garlic paste and sauté for two
recipe. I love this because it’s my family favourite Serve hot with rice, bread, naan or
more minutes. Add the tomato puree, paratha, enjoy!
dish and I am very far from them, whenever I miss red chilli powder, salt and half a cup
them I cook butter chicken.” of water.
29 Cooking, Recovery & Connections - Community Cookbook 30
LIT1057_coHealth_Cookbook FA.indd 30-31 18/5/21 3:49 pmTibs Ethiopian Beef Stir Fry
Prepared by Salih G Ahmed
Preparation time: 15 minutes
Cooking time: 20 minutes
Spiced Lamb Stew; made with tender, boneless leg
Ingredients: of lamb, this quick-cooking staple of Ethiopian home
1 large red onion, about two 1/2 teaspoon ground ginger
cooking is called tibs and is flavoured with sauce, a
cups, sliced thin kicky blend of berbere spices.
1/4 teaspoon cumin
1/4 cup ghee spiced butter
1/4 teaspoon ground clove
2 pounds venison, lamb or beef,
1 teaspoon black pepper
cut into bit sized pieces
3 to 4 garlic cloves, sliced thinly
2 tablespoons berbere/hot Chile
2 cups whole peeled tomatoes,
1 teaspoon ground fenugreek
broken into bits
1/2 teaspoon cardamom
1 to 4 green chillies
(optional)
Directions:
Chop the onions and cook them Cover with beef stock and simmer
until golden, about 10-15 minutes, partially covered for about 35
over medium high. minutes, or until the lamb is tender
(if you’d like a less soupy texture
Meanwhile, grate the ginger and simmer uncovered).
add with fresh garlic to the pan
and cook a few more minutes. Season with salt and pepper.
Add berbere and the meat and Serve with injera, or other
cook until brown. flatbread, or rice or couscous.
31 Cooking, Recovery & Connections - Community Cookbook 32
LIT1057_coHealth_Cookbook FA.indd 32-33 18/5/21 3:49 pmGajar Hawa - Indian Carrot Pudding
Prepared by Deepa Gupta
Ingredients: Directions:
Grated Carrots 1kg Put grated carrots in a large pan.
Add pure oil called ‘Desi Ghee’ in
Full cream Milk 1kg
Indian language. (easily available).
Desi Ghee 1Tablespoon Let the mixture simmer for few
Sugar 1 Cup minutes such that carrots become
moist and soften.
Chopped dates 1cup
Add chopped dates. Stir the mixture
Almond slivered 100gms
at short intervals so it doesn’t stick to
Cashews Chopped 100gms bottom of pan.
Green cardamom with shell After 10 minutes add milk. Let carrots
semipowder 10pcs boil in milk, stirring it off and on until
Raisins 50gms carrot and milk become mixed like a
semi paste.
Add almonds, cashews and
cardamom. Mix well. Add raisins.
Stir on low heat for 10minutes.
Pudding is ready to eat. Can be
eaten piping hot or let it cool to
room temperature. Healthy & Tasty.
Serve in small transparent bowls. A
favourite for the cold season!
sweet dish o f N o r th I n d ia .
Most popular
A wint e r f a v o u r i t e !
33 Cooking, Recovery & Connections - Community Cookbook 34
LIT1057_coHealth_Cookbook FA.indd 34-35 18/5/21 3:49 pmKoshari
Prepared by Fateema Ali
Directions:
Crispy onion topping:
Sprinkle the onion rings with salt,
them as they need to finish cooking
with the rice).
then toss them in the flour to coat. Now, for the rice. Drain the rice
Shake off excess flour. from its soaking water. Combine the
par-cooked lentils and the rice in
“Koshari (also spelled, Kushari) is In a large skillet, heat the cooking the saucepan over medium-high
the national dish of my birthplace, oil over medium-high heat, cook heat with 1 tbsp cooking oil, salt,
the onion rings, stirring often, until pepper, and coriander. Cook for 3
Egypt. By far one of my favourite they turn a nice caramelized brown. minutes, stirring regularly. Add warm
things to eat - ever! No matter how Onions must be crispy, but not water to cover the rice and lentil
burned (15-20 minutes).
far I've travelled, I will always mixture by about 1 ½ inches (you'll
probably use about 3 cups of water
crave a humble bowl of koshari, Make the Tomato Sauce:
here). Bring to a boil; the water
as served in the streets of Egypt.” In a saucepan, heat 1 tbsp cooking should reduce a bit. Now cover
oil. Add the grated onion, cook on and cook until all the liquid has
medium-high until the onion turns a been absorbed and both the rice
translucent gold (do not brown). and lentils are well cooked through
Ingredients: Now add the garlic, coriander, and (about 20 minutes). Keep covered
red pepper flakes, if using, and and undisturbed for 5 minutes or so.
Crispy Onion Topping: Koshari: saute briefly until fragrant (30-45
Now make the pasta. While the
1 large onion, sliced into thin rings 1 ½ cup brown lentils, picked seconds more).
rice and lentils are cooking, make
over and well-rinsed the pasta according to package
Salt (to taste) Stir in tomato sauce and pinch of
1 ½ cup medium-grain rice, salt. Bring to a simmer and cook until instructions by adding the elbow
1/3 cup all-purpose flour
rinsed,put in water for 15 minutes, the sauce thickens (15 minutes or so). pasta to boiling water with a dash
1/2 cup cooking oil For drained of salt and a little oil. Cook until the
Tomato Sauce Stir in the distilled white vinegar, and pasta is al dente. Drain.
1/2 tsp each salt and pepper turn the heat to low. Cover and
Cooking oil keep warm until ready to serve. Cover the chickpeas and
1/2 tsp coriander
1 small onion, grated warm in the microwave briefly
2 cups elbow pasta Make the Koshari: before serving.
4 garlic cloves, minced
Cooking oil Cook the lentils. Bring lentils and 4 Put it all together!
1 tsp ground coriander
Water cups of water to a boil in a medium
1/2 -1 tsp crushed red pepper pot or saucepan over high heat. To serve, fluff the rice and lentils
1 15-oz can chickpeas, rinsed, with a fork and transfer to a serving
flakes (optional) Reduce the heat to low and cook
drained and warmed platter. Top with the elbow pasta
until lentils are just tender (15-17
1 can 28-oz tomato sauce
minutes). Drain from water and and ½ of the tomato sauce, then
Salt and pepper season with a little salt. (Note: when the chickpeas, and finally ½ of the
the lentils are ready, they should not crispy onions for garnish. Serve,
1-2 tbsp distilled white vinegar
be fully cooked. They should be only passing the remaining sauce and
par-cooked and still have a bite to crispy onions separately.
35 Cooking, Recovery & Connections - Community Cookbook 36
LIT1057_coHealth_Cookbook FA.indd 36-37 18/5/21 3:49 pmDear reader,
Thank you for reading. We are proud
of the creativity and resilience that our
communities respond to challenges
with, it has been our goal to celebrate
examples of this in our community
cookbook. This project is special to us
because we have strengthened as a
team, learnt new skills and interacted
with different nationalities and ideas.
This community cookbook belongs to
all residents of North Melbourne and
Flemington and wouldn’t be possible
without our work together and our
support of each other. We are excited
to own and produce this work and
to support our communities’ health,
wellbeing and recovery into the
future, thank you for being a part
of this project with us.
Furdus Suliman, Nagat Abdalla, Abdiwass Ismail, Baeda Abdikadir, Iqra Abdi,
Mariam Ibrahim, Sri Andriyani Tassam, Zel Gebrehwot, Danayet Michael
Cooking, Recovery & Connections team
37 Cooking, Recovery & Connections - Community Cookbook
Proudly supported by the cohealth Prevention and Community Partnerships teams. Printed/published 2021.
LIT1057_coHealth_Cookbook FA.indd 38-39 18/5/21 3:49 pmLIT1057_coHealth_Cookbook FA.indd 40 18/5/21 3:49 pm
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