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The Knobbly Plate

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Mediterranean

Foraged Palestinian Sautéed Common Mallow

April 27, 2025 by knobbyplate

 

Along the winding edge of a quiet woodland path, I found myself drawn to the soft, sprawling presence of common mallow. It grew in loose, cheerful patches, its round, gently crinkled leaves lifting toward the light like open palms. The green was vivid yet somehow muted under the shifting shadows of the trees, giving the plants an earthy, lived-in beauty that only wild things seem to carry.

The mallow leaves were tender to the touch, with a slight fuzz that clung warmly to my fingers as I plucked a handful. They had an almost unassuming, homey look about them, their small, pale lilac flowers tucked shyly between the foliage. Holding a leaf to my mouth, I tasted it — mild, almost blank, offering little more than a faint, green freshness. It’s not the kind of plant that demands attention with bold or bitter notes. Instead, it waits quietly, a canvas for whatever flavours you choose to lay upon it.

Later, in the kitchen, I tossed the mallow into a heavy pan along with garlic, lemon, and a fistful of wild herbs. As the leaves wilted in the gentle heat, they softened into a silky, lush texture, drinking in the rich scents around them. They became a vessel for the meal’s essence, each bite carrying the sharpness of garlic, the brightness of citrus, the deep, resinous snap of rosemary. It was as though the mallow had surrendered itself completely to the surrounding flavours, giving them a new, tender place to bloom.

There’s a kind of magic in these humble greens — not in their taste, but in their willing transformation. Along the path, they stood as quiet witnesses to the passage of the seasons, thriving without fuss in the margins where the wild world meets the wandering human heart. And in the pan, they became something greater than themselves, a bridge between the forest’s edge and the comforts of a warm, fragrant meal. As I ate, I thought of the path, the whisper of wind in the leaves, and the quiet gift the mallow had offered — a soft, green memory stitched into every mouthful.

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Foraged Palastinian Sautéed Common Mallow
Author: Tony Tomlinson
Recipe type: Vegan/vegetarian
Cuisine: British Foraged
Prep time:  10 mins
Cook time:  3 mins
Total time:  13 mins
Serves: 4 persons
 
Ingredients
  • ½ Tb Olive oil
  • 2 cups Common mallow , roughly chopped
  • Pinch of Salt and black pepper
  • 1 Small onion, thinly sliced
  • 4 Garlic cloves crushed
  • 1 Lemon
Instructions
  1. Heat a skillet on a medium heat, add olive oil.
  2. Add the onion& garlic and sauté for 2-3 minutes.
  3. Add the common mallow leaves, toss the leaves, add salt and pepper
  4. Add a squeeze of lemon , and serve immediately. Refrigerate any leftovers for couple of days only.
3.5.3251

 

Filed Under: Foraged, Main Course, mediteranean, Mediterranean, onion, Uncategorized, vegan, Vegetables, vegetarian Tagged With: common mallow, free food, middle eastern, palestinian, sauteed, vegan, vegetarian

Creamy Courgette and Green Bean Gnocchi

December 15, 2024 by knobbyplate

Creamy Courgette & Green Bean Gnocchi: A Healthy Vegan Italian Delight

Transport yourself to the rolling hills of Italy with this indulgently creamy yet wholesome Courgette & Green Bean Gnocchi. This vegan dish is a perfect marriage of fresh, vibrant vegetables and soft, pillowy gnocchi, making it a satisfying and nutritious meal to savor on a busy weeknight or a leisurely evening.

The dish starts with tender green beans, blanched to retain their crunch and vivid color, alongside courgettes (zucchini) sliced thin for a delicate, silky texture. These vegetables form the heart of this recipe, delivering a medley of flavors and nutrients. The courgette softens beautifully during cooking, almost melting into the sauce, while the green beans add a touch of snap to every bite.

The star of the show is the creamy sauce, made entirely plant-based yet luxuriously rich. A blend of cashews soaked and blended with garlic, lemon juice, and nutritional yeast creates a velvety, cheesy base without any dairy. A hint of fresh basil and a pinch of nutmeg elevate the flavor profile, giving the sauce a warm, aromatic depth that perfectly complements the earthiness of the vegetables.

Gnocchi, the iconic Italian dumplings, are lightly boiled until they float like clouds, then tossed with the sauce and vegetables to coat every morsel. A quick garnish of toasted pine nuts or crushed walnuts adds a delightful crunch, while an extra sprinkle of basil brings a burst of freshness.

This Creamy Courgette & Green Bean Gnocchi is not only delicious but also packed with vitamins, fibre, and healthy fats. It’s a dish that satisfies indulgent cravings while staying true to a healthy, plant-based ethos—a comforting bowl of Italian sunshine in every bite. Buon appetito!

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Creamy Courgette and Green Bean Gnocchi
Author: Tony Tomlinson
Recipe type: Vegan
Cuisine: Italian
Prep time:  10 mins
Cook time:  30 mins
Total time:  40 mins
Serves: 4 persons
 
Ingredients
  • 2 tablespoons olive oil
  • (+ extra to serve)
  • 3 courgettes
  • (about 350g / 11 oz) thinly sliced
  • 4 cloves garlic
  • thinly sliced
  • 1 pack green beans
  • (about 200g / 7 oz) trimmed
  • 1 pack gnocchi
  • (500g / 18oz)
  • 200g frozen peas
  • 1 x 400g tin butter beans
  • drained
  • bunch of basil
  • (about 30g / 1 oz) leaves separated but left whole
  • 2 tablespoons coconut yoghurt
  • (optional)
  • 1 lemon
  • zested & juiced
  • pinch of dried red chilli flakes
  • (optional)
  • pinch of flaky sea salt & black pepper
Instructions
  1. Warm the olive oil in a large frying pan set over medium–high heat; add the courgettes, garlic and a pinch of salt. Cook for 15–20 minutes, until jammy and golden.
  2. Meanwhile, bring a large saucepan of salted water to the boil, add the green beans and the gnocchi; cook for 3–4 minutes until tender, adding the peas for the final minute. Drain and set aside.
  3. Once the courgettes are cooked, set the heat to low; then tip the green beans and gnocchi into the frying pan. Add the butter beans, basil, coconut yoghurt (if using), lemon juice, chilli flakes (if using), a generous pinch of salt and plenty of black pepper; stir until combined.
  4. Divide the gnocchi between bowls, scatter over the lemon zest and drizzle generously with olive oil.
3.5.3251

 

Filed Under: Main Course, mediteranean, Mediterranean, pasta, salad leaves, Uncategorized, vegan, Vegetables, vegetarian Tagged With: courgette, cream sauce, creamy, gnocchi, green beans, healthy, healthy eating, main course, mint leaves, vegan, vegetarian

Roasted Root Vegetables, Beetroot, Parsnips, Carrots and Red Onion

May 15, 2024 by knobbyplate

Roasted root vegetables are such a classic and comforting dish, perfect for any occasion! The combination of beetroot, parsnips, carrots, and red onion offers a delightful mix of flavors and colors. Here’s a simple recipe to make them:

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Roasted Root Vegetables, Beetroot, Parsnips, Carrots and Red Onion
Author: Tony Tomlinson
Recipe type: Vegetarian
Cuisine: Mediterranean
Prep time:  10 mins
Cook time:  30 mins
Total time:  40 mins
 
Ingredients
  • 2 medium-sized beetroots, peeled and diced
  • 3 medium-sized parsnips, peeled and diced
  • 3 medium-sized carrots, peeled and diced
  • 1 large red onion, peeled and cut into wedges
  • 3 tablespoons olive oil
  • Salt and pepper to taste
  • Optional: herbs like thyme or rosemary for extra flavor
Instructions
  1. Preheat your oven to 200°C (400°F).
  2. In a large mixing bowl, combine all the diced vegetables.
  3. Drizzle the olive oil over the vegetables and toss them until evenly coated.
  4. Season with salt, pepper, and any herbs you're using. Toss again to distribute the seasoning.
  5. Spread the vegetables out onto a large baking tray in a single layer, ensuring they're not overcrowded. You can use two trays if needed.
  6. Roast in the preheated oven for about 25-30 minutes, or until the vegetables are tender and lightly caramelized, stirring halfway through to ensure even cooking.
  7. Once done, remove from the oven and serve hot as a side dish to your favorite main course.
3.5.3251

These roasted root vegetables are not only delicious but also packed with nutrients and vibrant colors that will brighten up any meal! Enjoy!

 

 

Filed Under: carrots, Main Course, Mediterranean, onion, vegan, Vegetables, vegetarian Tagged With: beetroot, carrots, parsnips, red onions, roasted root vegetables

Marinated Olives

February 15, 2024 by knobbyplate

There is nothing more I like than tucking into a bowl of marinated olives whilst I am enjoying a cold beer or two.

Marinated olives are a delightful appetizer or snack that can be enjoyed on their own or as part of a larger spread. Here’s a simple recipe for marinated olives: I made these olives in no time at all and they were super simple to make too. Little or no culinary experience is necessary.

 

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Marinated Olives
Author: Tony Tomlinson
Recipe type: snack/appetizer
Cuisine: Mediterranean
Prep time:  5 mins
Cook time:  1 hour
Total time:  1 hour 5 mins
 
Ingredients
  • 2 cups mixed olives (such as Kalamata, green, or black olives)
  • 2 cloves garlic, minced
  • 1 tablespoon fresh lemon zest
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • ½ teaspoon red pepper flakes (adjust to taste)
  • Salt and black pepper to taste
  • Fresh herbs (such as rosemary or basil) for garnish (optional)
Instructions
  1. Rinse the olives under cold water to remove excess salt and drain them well.
  2. In a mixing bowl, combine the olives, minced garlic, lemon zest, lemon juice, extra virgin olive oil, dried oregano, dried thyme, red pepper flakes, salt, and black pepper. Stir well to ensure the olives are evenly coated with the marinade.
  3. Cover the bowl with plastic wrap or transfer the olives to an airtight container.
  4. Refrigerate the marinated olives for at least 2 hours to allow the flavors to meld together. For best results, marinate them overnight.
  5. Before serving, let the olives come to room temperature for about 30 minutes.
  6. Garnish with fresh herbs, if desired, and serve as a flavorful appetizer or snack.
3.5.3251

 

 

Filed Under: Mediterranean, olives, Spices, Uncategorized, Vegetables Tagged With: appetizer, marinated, Mediterranean, olives, snack

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About Me

I grew up in Scotland where I learned to forage as a child with my parents for berries on the local moors. I have had a love of all things vegetarian for many many years and this blog will reflect my daily affordable healthy daily diet. As well as being a keen cook I am also a passionate photographer so all the images on this site have been photographed by me. I also intend to use this blog to recommend my favorite cook books to you.

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