Kia ora whanau, I know, how dare I do a meat less version of a boil up....oh and no dough boys....whats wrong with this fella . To be honest alot. But that is a different story for a different day haha. So you can go back to your tried and true boil up, this is for the vegetarains , plant based folks and those wanting to have a good kai but keep the calories lower.
Ingredients: any root veges you like ( potato, kumara, pumpkin, carrot) water cress ( if you cant get any spinach with more pepper added) vege stock liquid smoke Method to the madness: chop up your root veges chunky and throw in your stew pot , chuck on your water cress (till about 2/3-3/4 full) , cover the lot with vege stock.
Bring to the boil, stirring occasionally. Turn it to a simmer and chuck on a lid after about 30-50 min the veges should be softening up . Add a small amount of liquid smoke.....it doesnt take much of this stuff to get the right flavour. leave for another 30 min or so. Season to taste. and serve. It gets better tasting on each reheat and it freezes well, so cook up a big batch and freeze some, so when you short on time and need a good nutritious kai you can just reheat one of these baby's. Chur