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This week's specials

Tuesday, 10 October 2006

What's Fresh 18th July - 24th July

Going Against the Grain- 
If you are looking to cut down on wheat, rice and potatoes, eating more legumes can be the way to go.

Beans, lentils and other nutritious legumes a great source of lean vegetarian protein.
Legumes are made up of high-quality carbohydrates that are rich in vitamins, minerals, and fibre.

Use them in your favorite Indian curry, Moroccan French & Spanish Casseroles, & Mexican dishes.

From Produce

Silver beet
Only $2.69 bunch

Only $2.49 per kg

Portobello Mushrooms 250gm
Only $3.99 each

Only $1.49 each


Only $4.99 per punnet

Chickpea & Silver beet Curry


1 tbsp olive oil
4 cups diced crown pumpkin (about 500g)
1 medium onion, diced
3 cloves garlic, crushed
2 tbsp Garam Masala
1 tsp Ground Cinnamon
1/4 tsp Ground Chilli
2 tbsp Braggs Organic Apple Cider Vinegar
400ml can Ceres Organic Coconut Milk
400g can Chantal Organic Chickpeas, drained
3/4 cup Pacific Organic Vegetable Broth
1/4 cup water
1/4 bunch silverbeet (about 150g), stems removed, thickly shredded
1/4 cup Sliced Almonds, toasted
1 lime, cut into wedges
3 cups water
1 1/2 cups Basmati Rice
1 tsp salt


To make the curry, heat a large heavy-based saucepan over medium-high heat. Add the oil and heat for 1 min. Add pumpkin and onion and cook for 5 mins, or until the onion has started to become translucent and the vegetables begin to caramelise. Stir in the garlic and cook, stirring constantly, for 1 min, or until fragrant.
Stir in the Garam Masala and cinnamon and chilli cook, stirring, for 1 1/2 mins. Add the vinegar and stir to scrape up the brown bits on the bottom of the pan. Stir in the coconut milk, chickpeas, stock and water. Bring the mixture to a simmer, then reduce the heat to medium-low and simmer gently, uncovered, for about 30 mins, or until the pumpkin is tender and the liquid has thickened slightly. Fold in the silverbeet and simmer for 5 mins, or until wilted. Season to taste with salt.
Meanwhile, to cook the rice, bring the water to a boil in a medium heavy-based saucepan over high heat. Add the rice and salt. Reduce heat to medium-low, cover, and simmer gently for 20 mins, or until the liquid is absorbed and the rice is tender. Remove pan from heat and stand, covered, for 10 mins. Using a fork, fluff the rice.
Serve the curry with the rice. Garnish with the almonds and serve with lime wedges.

From the Butchery

Southern Ocean Blue Cod
Only $4.59 per 100g
Save $4 per kg

Blue Cod, Cannellini Bean, Chorizo & Tomato Stew  (Serves 2)


– 1-2 tbsp olive oil
– 1/2 onion, sliced
- 70gms Chorizo sausage, sliced
– 2 cloves garlic, sliced
– 1 tin chopped tomatoes
– 1 tbsp tomato puree
– 1 can Chantal Organic Cannellini Beans
– 300g Blue Cod fillets, skin off, cut into chunks
– seasoning
– 1-2 teaspoons Romulo Sherry Vinegar
– small handful flat-leaf parsley, chopped


In a deep pan over a low to medium heat, sautee the onion & the Chorizo in the oil for five minutes, being careful not to brown the onion.
Add the garlic and soften for a couple of minutes and then add the tomatoes and tomato puree. Simmer and reduce for about ten minutes.
Add the cannellini beans, blue cod, salt and freshly ground black pepper and pop the lid on. Simmer for another ten minutes or so, stirring a couple of times (very gently or your fish will fall apart!), until the fish is cooked through.
Stir in the vinegar, sprinkle with parsley and serve immediately.

From the Deli

A cook's essential- Chorizo sausage can transform a dish with a punch of flavor.

Chorizo Sausage
Only $2.99 per 100gm
Save $6 kg

From Groceries

Free from extras like artificial sugars, sodium and preservatives

Chantal Organic Chickpeas 400gm
Only $1.99 each
Save $1 each

Chantal Organic Cannellini beans 400gm
Only $1.99 each
Save $1 each

Chantal Organic Black beans 400gm
Only $1.99 each
Save $1 each

Black Bean Burritos

Ingredients(Serves 2-3)

1 1/2 tablespoons water
2 tablespoons fresh lime juice
1 - 2 teaspoon ground chilli, adjust for heat preference
3/4 teaspoon cumin
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper
1 400ml can Chantal Organic Black Beans, drained and rinsed
1/2 med onion, thinly sliced
1/2 red pepper, diced
1 zucchini, diced
1/3 cup whole kernel sweet corn (fresh if available)
2 diced tomatoes
2 tablespoons finely chopped coriander
salt and pepper, to taste
4 (8-inch) flour tortillas
3/4 cup cheddar cheese
2 teaspoons olive or canola oil, plus additional as needed
Tomato salsa & Jalapenos


In a small saucepan, bring the water, lime juice, chilli powder, cumin, black pepper, and cayenne to a boil. Stir in the black beans, onion, and salsa. Cook over medium-low heat until heated through, then set aside.
In a small saucepan, heat the oil over medium-high heat. Saute the red pepper and zucchini for 3-5 minutes. Remove from heat and stir into the bean mixture along with the corn and coriander. Season to taste with salt and pepper.
Warm the tortillas in the microwave, or whatever your preferred method, so the tortillas do not break when folding. Then, spoon 3/4 cup of mixture in each tortilla. Sprinkle with 3 tablespoons of cheese, then roll up – folding the ends in to create a little pouch.
Coat the surfaces of a heavy skillet with a small amount of oil. Heat the skillet over medium-high heat. Then, add the burritos and brown 3 minutes on each side. Repeat with emaining burritos.
Garnish with salsa, jalapeneos & sour cream- serve with salad greens, sliced avocado, dressed with lime!

Also From Groceries- new this week:

Beauties Dried Feijoa & Kiwifruit Bites
-This totally moreish new dried fruit snacks comes in plain or chocolate dipped!

Fabulous Falafel

Ingredients (makes approx 20 larger size Falafels)

400ml can or Chantal Organic Chickpeas
2 tsp cumin powder
1 tsp coriander powder
½ tsp chilli flakes
1 tsp salt
½ tsp pepper
I medium onion
big handful of fresh herbs such as parsley, coriander and mint
1 tablespoon olive oil (+ more) for cooking

In a food processor I put the chickpeas, the roughly chopped onion and fresh herbs, and all other ingredients.  I then pulse these ingredients until they are a finely chopped mixture.  It is very important to pulse as you do not want this to turn into a paste, the texture definitely adds to the enjoyment of the finished product
Finally heat your waffle press and either spray or brush a little olive oil over the surfaces. Once it is warm, I take spoonfuls of falafel mix and roll into firm balls and place on the press.
Once you place down the lid they will lose this round shape but the raggedy edges are crisp and delicious. The size of these depends on how you are serving them, if I am using as part of a Platter I will make small ones and maybe put four at a time in my two waffle press, for a meal size I like a bigger one.
These are now ready to cook until golden brown, don’t hurry this process as you want them to cook through. You can continue cooking and cook the whole Falafel mix or cook what you want now and save the mix for another time.  I have not left the mix more than a day or so and I am not sure how well it would freeze, try it if you like and let me know!  They do make a really quick and easy snack food to dip into the fridge for – and are one of my favourites.

Eat and enjoy

Meet our Growers and Producers

Fresh Club Winner

This weeks Fresh Club Winner is Lia Freize.
Congratulations Lia!!
Come in store to collect your $40 voucher from the cashiers.

Last Updated ( Wednesday, 19 July 2017 )