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Zero waste cooking: 5 healthy recipes

“In 2020, in France, the weight of household waste reaches 568 kilograms per inhabitant per year”, immediately announces Lucile Gélébart-Caitucoli in her book Zero waste? I’m on it!. To succeed in the zero waste bet, the journalist gives many tips for the home, ranging from the dressing room to the bathroom… including the kitchen! This is precisely where Medisite has decided to stop, to offer you tasty recipes where the fight against waste is associated with the health benefits of food. But before you start cooking, here are some tips to reduce your waste before you even start cooking.

At the supermarket, are you used to choosing your cereals from those offered in cardboard boxes? try bulk ! Several large retailers have taken the plunge and now make many products available in this form of packaging: pasta, flour, seeds, dried fruits and vegetables, etc. By doing some of your shopping this way, you reduce your carbon footprintbut you can also control the exact quantity you want to buy to limit your food waste.
To further reduce your waste, you can also use reusable containers to tidy up the kitchen, fabric bags for bulk, make your own dishwashing liquid, etc.

Cooking in a less wasteful way will not only be good for the planet but also for your body. In effect, zero waste cooking involves making your own meal and to avoid industrial products as much as possible, which we now know are the cause of many pathologies. Local seasonal fruits and vegetablesreduction in the share of meat products, exclusion of ultra-processed products… Here is five anti-waste recipes offered by Ademe and for which your organization will say thank you!

2 Healthy Anti-Waste Recipes

Falafel-style chickpea patties

To accompany couscous, vegetables, in a sandwich or with a salad.

Ingredients for 3 to 4 people:

650g cooked chickpeas
60g rolled oats
1 large onion
4 garlic cloves
½ bunch of parsley
3 tablespoons of rice flour
Spices: cumin, coriander, salt and pepper

Preparation :

Finely chop the onion and garlic and sauté for a few minutes in a pan in a little olive oil.
Mix the chickpeas with the rice flour, the spices and the washed and coarsely chopped parsley. Then add the cooked onion and garlic. Mix everything together and make small patties. Pass them in the oat flakes used as breadcrumbs.
Once ready, cook the meatballs in a pan with olive oil until golden brown.

Oriental carrot bread

Ingredients for a starter or an aperitif (2 to 3 people):

leftover grated carrots
1 natural yogurt base
A tablespoon of raisins
Leftover fresh mint leaves
2 tablespoons olive oil
100g of flour
Water
Spices (curry, or cumin-coriander, salt)

Preparation :

Fry the grated carrots in a pan with a drop of olive oil and a little water, so as to soften them.
Meanwhile, mix 100 g of wheat flour with 2 tablespoons of olive oil. Add water until you get the consistency of shortcrust pastry (it shouldn’t be sticky so it can be spread).
In a bowl, mix the carrots, the chopped mint leaves, the spices, the rest of a pot of yogurt and the raisins.
Roll out the dough and lay the mixture in a heap. Close the whole thing like an elongated turnover and bake the preparation for 35 minutes in the oven heated to 180°C.

3 Zero Waste Recipes for Family Meals

seaweed crackers

To be enjoyed as an aperitif, as an accompaniment to a salad or a vegetarian dish.

Ingredients for about 4 people:

About 200g spelled or wheat flour (whatever you have left!)
1 handful of dried seaweed
1 tbsp poppy seeds
2 tablespoons olive oil
2 tablespoons of vegetable milk (optional)
A little water to shape a dough
Spices (salt, pepper, more if you like…)

Preparation :

Pour the seaweed into a bowl and add water to rehydrate it (soak 10 to 15 minutes).
In a bowl, pour the flour, olive oil, vegetable milk, salt, pepper, seaweed and soaking water.
The dough should not be too wet, you can add flour if necessary.
Spread the preparation on a plate or a sheet of parchment paper and add the poppy seeds.
Pass the rolling pin, pre-cut rectangles and bake for 12 to 15 minutes at 180°C.

Tofu and vegetable tart

Ingredients for a large family pie:

200g flour
3 tablespoons of olive oil
A small glass of water
Between 250 g and 300 g of firm tofu
1 tomato
Leftover vegetables or frozen vegetables
The rest of a jar of olives
For the quiche maker:
3 tablespoons fresh cream and 4 tablespoons cottage cheese
1 egg
Spices, salt, pepper

Preparation :

Prepare the pie dough: mix the flour, oil, a pinch of salt, and the necessary water in a robot or by hand to form a ball of non-sticky dough. You can then spread it directly in the mold by hand or using a roller before placing it in your mold.
It must be pre-cooked for 6 to 10 minutes.
Meanwhile, cook the tofu in a pan with a little olive oil, a tablespoon of water and spices. Once the tofu is lightly grilled, sauté the vegetables in a pan with a little bit of olive oil.
Prepare the mixture by mixing the beaten egg, cream and fromage blanc.
Take the dough out of the oven, garnish the bottom with the vegetables and the tofu, then cover the whole thing with the device.
Bake for 20 minutes at 180°C.

Chocolate mousse without eggs

Ingredients for 6 people:

100ml chickpea juice
100g pastry chocolate
75g silken tofu
25g applesauce
1 tablespoon powdered sugar
2 drops of lemon juice

Preparation :

Pour the chickpea juice and sugar into a bowl and whisk using a speed mixer
average for 5 minutes. Once the whites are well whipped, add the lemon juice and increase the speed of the whisks until you obtain a dense and compact mass.
Finely blend the silken tofu until it looks smooth.
Melt the chocolate in a bain-marie. Off the heat, add the silken tofu and the apple compote.
Gently mix this preparation with the egg whites and leave to rest in the cold for at least 3 to 4 hours.