Cookbook
Sustainable food on a budget in Lunetten
Why a cookbook?
Residents with a small budget want to eat organic, sustainable or healthy food, but often find it too expensive. In Duurzaam Utrecht 2030 we investigated what people want. In conversations with visitors of the free shop Lunetten the idea for a cookbook came up. In the coming period we will collect the favorite sustainable, healthy and affordable recipes of local residents. We try out these recipes together. Then we place a photo of the dish with the recipe and a piece about why the recipe is a favourite on this web page.
Cookbook app
From February to April 2025, computer science students from Utrecht University will develop prototypes for a cookbook app in co-creation with local residents and organizations in Lunetten.
Join the co-creation sessions on 4 and 18 March 2025 in de Musketon. (see agenda on homepage).
After that, we want to have one of these prototypes actually made. Information will follow. Do you have an idea or would you like to join the discussion? Mail ineke@duurzaamutrecht2030.nl

Sustainable lunch at Knooppunt Lunetten
Date: September 26, 11am-12pm
Vegetarian, vegan, halal, and kosher menu:
- A vegetarian vegetable soup with fresh white baguette;
- Luxury balls, hard/soft and white/brown;
- Witches cheese and a vegan salad, such as a hummus type spread;
- Raw vegetables with a topping of cherry tomatoes and candy cucumber and arugula.
- Drink: apple and orange juice.

Friday September 27 - sustainable snacks at the Knooppunt
Wraps, stuffed eggs and snack vegetables


Sustainable snacks at the hub on Monday afternoon, September 30: chicken wraps with vegetables and garlic sauce, Surinamese snacks: savory dough with sweet coconut filling, puff pastry with stewed pears from the oven, prepared with bay leaves, cloves, cinnamon, gelling sugar and water.
Grapes, tangerines and tomatoes.
For next time: cabbage wraps with minced meat and rice on skewers

Wednesday, October 2 - sustainable and healthy snacks shared by employees of the community health center at Knooppunt Lunetten: naan with dips, stuffed eggs in beetroot juice, and date-almond-coconut snacks.


Organic dinner Community garden association Utrecht South:
Date: October 16, from 5:30 PM. Menu: pumpkin soup, couscous with chicken or vegetarian, luxury dessert with cake, Greek yogurt with walnuts

City lunch Knooppunt Lunetten
Date: October 17, from 11 am. Menu: couscous meal with chicken or vegetarian, recipe by Milouda (Kanaleneiland Cooking Group), ingredients via Stadsdiner Utrecht.

Tasting The Knooppunt Lunetten - November 22, 2024
Eight chefs worked together on a communal meal for thirty guests, consisting of a welcome drink, vegetable soup with crackers, macaroni, quiches, spinach pie, salads, side dishes and a delicious dessert. Read more about the evening and the dishes here.
Some recipes

Sourdough crackers a la pizza
Organic ingredients:
200 grams starter (flour and water) (20 grams rye, 70 grams spelt)
100 grams of flour (50 grams whole wheat spelt, 50 grams fine spelt)
2 tablespoons olive oil
2 grams of salt
1 tablespoon pizza seasoning
Pumpkin Cheese Sourdough Crackers
Organic ingredients:
200 grams starter (90 grams rye flour and water)
100 grams of flour (50 grams of whole wheat flour, 50 grams of wheat flour
2 tablespoons olive oil
2 grams of salt
2 tablespoons pumpkin seeds
25 grams of grated cheese
Preparation of both types of sourdough crackers:
knead
2-4 hours to rise
roll out flat
30 minutes to rise
Bake for 10-15 minutes at 200 degrees

Four types of salad dressing
5 tablespoons apple cider vinegar
5 tablespoons olive oil
add as desired:
5 tablespoons rose vicee and/or 1 tablespoon ketjap manis
Spinach pie
Ingredients:
4 slices of puff pastry
a bag of organic frozen spinach
an organic onion
four organic eggs
grated cheese
spices to taste (e.g. garlic, ginger, curry powder)
Chop the onion and fry it in oil or butter of your choice. Add the frozen spinach and let it defrost. Beat the four eggs with the herbs. Grate the cheese. Preheat the oven to 200 degrees and let the oven dish with puff pastry pre-bake a little. Mix the eggs, spinach and onion together and pour this mixture into the bottom of puff pastry in the oven dish. Cover the top with the grated cheese. Bake for about 15-20 minutes until the eggs are set, but be careful not to burn the puff pastry. Enjoy!
Spinach-ricotta quiche by Fanny
For 4 persons
What ingredients are needed, and how much of each ingredient?
Dough:
200 gr. Flour
100 gr. Butter or vegan alternative
Water
Salt (or use salted butter)
Filling:
750 gr frozen spinach
250 gr ricotta
2 eggs
Pepper / salt
How to prepare the recipe, step by step? How long does it take? What do you need? If an oven is needed, at how many degrees and how long should the dish be in the oven?
Prepare the dough: Mix well flour and butter and then add a little bit of water. Start working the dough and add water if needed. It should be elastic, but not sticky. Then store in the fridge for 10 minutes.
Prepare the filling: Unfreeze the spinach and stir it in a pan with some oil. Out of the pan, mix it with the ricotta and eggs.
Spread the dough in a quiche shape and put it in a quiche oven tray. Add the filling on top. Cook in the oven for around 30 minutes at 180 0C.
Tip: you can make the dish vegan, or modify it according to your taste, by changing the filling. Be creative!
Lasagne Ricotta and Spinach by Francesco
For 6 persons
What ingredients are needed, and how much of each ingredient?
750 gr frozen spinach or 600 gr fresh (when in season)
250 gr ricotta
125-200 gr lasagne
60 gr butter
60 gr flour
600 ml milk
1 onion
40 gr parmesan cheese
2-3 tablespoons olive oil extra virgin
How to prepare the recipe, step by step? How long does it take? What do you need? If an oven is needed, at how many degrees and how long should the dish be in the oven?
Preheat the oven at 1800C. Prepare a bechamel sauce: melt the butter in a pan, add the flour, mix well, then add the milk and stir until it thickens. Add salt and nutmeg to taste. Cook the onion a few minutes in the oil until golden, then add the spinach and cook until most water evaporates. Turn off the fire, add ricotta and mix well.
Assemble the lasagne: put spinach/ricotta sauce on the bottom of a 20-30 tray. Then add a layer of lasagne, then spinach, bechamel, lasagne, spinach, bechamel, and so on. At the end, add a layer of parmesan cheese. Cook in the oven for 30 minutes.
Ras el Hanout rice with chickpeas and avocado
For 2 persons
What ingredients are needed, and how much of each ingredient?
250 gr Brown or white jasmin rice
1-2 garlic cloves
1 teaspoon ras el hanout spice
1 tin chickpeas (400 gr)
1 avocado
6 whole peppercorns
3 cloves
1 bay leaf
How to prepare the recipe, step by step? How long does it take? What do you need? If an oven is needed, at how many degrees and how long should the dish be in the oven?
Cook the rice with the peppercorns, cloves, bay leaf and salt.
Grate the garlic, fry with some oil (2-3 minutes). Add ras el hanout spice.
Rinse and drain chickpeas, add to the frying pan (4-5 minutes).
Cube the avocado, mix the cooked rice with chickpeas and avocado.
Add a bunch of coriander. (20-30 minutes cooking process).
Why is it your favourite recipe?
Delicious, fresh and fast!
Spinach dish by Renske
for 4 persons
What ingredients are needed, and how much of each ingredient?
1 pack of frozen spinach (+/- 700 gr)
250 gr brown rice
4 eggs
1 bag of grated old cheese
How to prepare the recipe, step by step? How long does it take? What do you need? If an oven is needed, at how many degrees and how long should the dish be in the oven?
Cook rice. Throw everything together in a baking dish. 40 min. At 220 0C, or 20 min. In microwave (or until egg is set).
Tip: delicious with cheese sauce. Enjoy your meal!
Why is it your favorite recipe?
Easy, cheap, with non-perishable products.
Potato pancake
For 2 persons
What ingredients are needed, and how much of each ingredient?
6 potatoes (grated)
1-2 eggs
1 onion
1 garlic
3 spoons of oatmeal
How to prepare the recipe, step by step? How long does it take? What do you need? If an oven is needed, at how many degrees and how long should the dish be in the oven?
Grate the potatoes, chop onion and garlic.
Mix potatoes, onion, garlic, black pepper, eggs, oatmeal, salt.
Fry the pancakes in a pan.
Why is it your favorite recipe?
Simple and delicious!
Zucchini rolls in tomato sauce from Marinus Bouw
For 6 people
What ingredients are needed, and how much of each ingredient?:
2 courgettes
1 onion
1 clove of garlic
1 tsp smoked paprika,
1 tsp dried thyme
3 dried bay leaves
1 bottle of passata di pomodoro (690g each)
100g green pesto
100g spinach
75g arugula
125g ricotta
2 handfuls of Parmesan cheese, grated
Olive oil
Salt/pepper
Pasta
How do you prepare the recipe, step by step? How long does it take? What do you need? If an oven is needed, at how many degrees and how long should the dish be in the oven?:
Start grilling the zucchini. Slice the courgettes lengthwise into slices with a cheese slicer. Heat a grill pan on the stove. Spread the zucchini slices with some olive oil, salt and pepper, grill the slices on both sides for about 3 minutes. Sprinkle pepper on both sides!!
2 Put a frying pan on the stove for the tomato sauce. Chop the onion and fry it briefly in the frying pan. Squeeze the garlic clove and fry briefly. Add the passata together with the paprika, thyme and bay leaves. Let the sauce simmer for at least 15 minutes on low heat.
3 Place another pan on the stove for the filling of the zucchini rolls. Add some olive oil to the pan and fry the spinach and arugula until they wilt. Add the pesto and ricotta and stir until it has become a nice filling. Sauce and rolls can easily be stored in the refrigerator for two days.
4 Preheat the convection oven to 180 degrees.
5 Now put the tomato sauce in a baking dish. Place about a tablespoon of the ricotta filling on one of the ends of the zucchini slices. Roll up the slices and place the rolls in the tomato sauce in the baking dish.
6 Sprinkle the Parmesan cheese over the rolls and put the baking dish in the oven for about 20 minutes, until the cheese is nicely melted. From the fridge: 30 minutes
7. Serve with your pasta, for example penne.
Why is it your favorite recipe?:
Because it's super tasty, really delicious!
Brussels sprout tart
Ingredients
500 g Brussels sprouts
1 onion
a drizzle of olive oil
salt
1 tsp cumin seeds or powder
1 tsp caraway seeds or powder
little nutmeg
3 eggs
1 dl. cream
100 g grated old cheese
1 pack peeled cooked chestnuts (raw chestnuts: cut and cook for 10 minutes)
6 sheets of puff pastry
Preparation
• Clean Brussels sprouts and cook al dente.
• Chop the onion and fry the herbs in the oil.
• Cover the casserole with puff pastry.
• Beat the eggs and mix with cream.
• Spread the Brussels sprouts, chestnuts, onions, cheese on the dough and pour over the eggs.
• Place in an oven preheated to 220 C for 40 minutes.
Source: Inspired by:
https://www.odin.nl/recepten/-25135-spruitjestaart/ (no longer online)
Cabbage with coconut and fruit
as a salad or vegetable stew
Ingredients
1/2 Chinese cabbage or pointed cabbage
1 small soft sour apple
1 handful of soaked raisins
salt and pepper to taste
2 tbsp ground coconut
a few sprigs of mint
When prepared as a salad:
5 tbsp (walnut) oil
1-2 tbsp lemon juice
1 tsp. honey
1 banana
1 kiwi
When prepared as a vegetable stew:
Cashew nuts, roasted
1 cup Creme fraiche or coconut milk
rice
Halve the cabbage and cut into wafer-thin strips.
For the salad:
• Cut the apples into cubes and toss through the cabbage with raisins.
• Cut the banana into writing and toss into the salad.
• Whisk the ingredients into the dressing and toss into the salad.
• Toast the coconut in a dry frying pan until golden yellow and sprinkle over the salad.
• Garnish with mint leaves and kiwi slices.
For the vegetable stew:
• Cooking rice
• Fry cabbage in oil and add a little water later
• Add crème fraiche / coconut milk
• Add Apple, coconut, and raisins
• Garnish with cashew nuts and mint sprigs
Source: adapted from
https://www.odin.nl/recepten/-23176-spitskoolsalade-met-kokos-en-fruit/
Gratinated swede with spicy orange sauce
Ingredients for 4 persons
• 1 rutabaga
• 100 g grated old cheese
• 2 oranges and zest
• 1–2 large slices of fresh ginger or some ginger powder
• 1 full tsp. cumin, caraway or anise seed
• 2 tbsp. honey or sugar
• 1 tbsp. flour
Preparation:
• Peel the rutabaga and cut into firm slices. Cut the slices in half if necessary.
• In about 25 min. Cook in a little water.
• Sprinkle the swede with the cheese in a casserole dish and grill briefly until the cheese is golden brown.
• Peel the orange with a vegetable peeler and then squeeze it.
• Set aside a little juice to make the flour.
• Slowly bring the remaining juice to the boil with the peels, ginger and seeds.
• Turn off the heat and 10 min. infuse.
• Remove the peels and ginger.
• Add honey.
• Mix the flour and the remaining cold juice well.
• Add the flour paste to the warm sauce.
• Bring the sauce back to the boil on a small flame. Stir well until the sauce thickens slightly.
• Pour the sauce over the swede au gratin.
TIP: Make twice as much orange sauce as you need. You can pour the remaining sauce over yogurt, for example. In the fridge, the sauce thickens a lot. The next day you have a nice dessert.
Adapted from:
https://www.odin.nl/recepten/-5194-gegratineerde-koolraap-met-pittige-sinaasappelsaus/
Rice with green beans and peanut sauce
By Hans Harmsen
Ingredients:
180 g whole grain rice
400 g green beans
three heaped tablespoons of peanut butter
1/4 l milk
a bit of raw vegetables.
Preparation:
Wash the rice. Bring 540 g of water to the boil, add the rice, let it come back to the boil and place the pan with the lid on a flame spreader. Cook the rice for 40-45 minutes.
Bring a little water to the boil, add the beans, let it come back to the boil and cook the beans for 20 minutes.
Pour 1/4 l of milk into a saucepan and add 3 heaped tablespoons of peanut butter. Bring this to a boil slowly while stirring well. If necessary, add a little more cooking liquid from the beans.
Prepare a little raw vegetables.
Potato salad
By Hans Harmsen
Ingredients:
850 g potatoes
jar of white beans (or eggs)
(iceberg) lettuce
tomato
cucumber
Dressing if necessary.
Preparation:
Peel the potatoes, cut them into thin slices and fry them for 20 minutes in hot oil or margarine over low heat with the lid on the pan. Stir 2 times in between.
(Boil the eggs for 5 or 6 minutes, then peel and cut .)
Let the potato slices cool well.
In a bowl, add the potato slices, the white beans (or pieces of egg) and the chopped lettuce, tomatoes and cucumber. Add a dressing if desired.
Chili sin carne
By Hans Harmsen
Ingredients:
100 g whole grain rice
jar of brown beans
jar of corn
200-250 g paprika
200 g tomato paste
cup sour cream
a bit of raw vegetables.
Preparation:
Boil the whole grain rice in 300 g of water for 40-45 minutes. Cut the bell pepper into four pieces, remove seeds and seeds and cut these parts into pieces. Fry it in hot margarine or oil for a few minutes. Mix kidney beans, corn, tomato paste and 200 g of water together and add this mixture to the pepper. Stir this mixture into the rice and then mix in the sour cream.
Prepare a little raw vegetables.
STUFFED TOMATO SOUP WITH HERBS for 4 persons
Het Knooppunt Lunetten 17 APRIL 2025
INGREDIENTS
1 red onion
1/2 red pepper (optional)
200 grams red lentils
2 large winter carrots
1 small potato or sweet potato
1 can diced tomatoes
1 pack of pureed tomatoes (passata)
1/2 can of coconut milk (200 ml)
1 tablespoon turmeric
2 vegetable stock cubes
about 1/2 litre of water
For garnish:
Greek yogurt, fresh parsley and freshly ground black pepper
You may also need a hand blender.
Preparation
1. Finely chop the onion and pepper. Cut the carrot and potato into pieces.
2. Add a good dash of oil to the pan and add the sliced onion and pepper. Also add the spices (turmeric). Let this fry for a few minutes, stirring constantly.
3. Add the lentils, carrot, potato, diced tomatoes, stock cubes and water and bring to a boil. When the soup boils, turn the heat to the lowest setting. Let this simmer for about 30 minutes. Stir occasionally. At the end, add the coconut milk, heat well.
4. After 30 minutes, your soup is ready. Do you think it's too greasy? Add 100-500 ml of water. Would you like it a bit creamier? Then puree half with a hand blender, so you still keep the firm bite of the carrot and potato, but you also get a deliciously creamy soup. Or do both, as I did.
5. Optional: Ladle the soup into bowls and garnish with a tablespoon of Greek yogurt, some fresh parsley, and some freshly ground black pepper.