A taste of Persia – Kidney Bean and Sweet Potato Stew

Recipe courtesy of Psychologies Magazine and taken from Simply by Sabrina Ghayour.

Serves : 4-6

The yoghurt in this veggie stew cools the heat of the mint oil, a traditional addition called nana daagh. Serve with rice or bread.

Ingredients :

Vegetable oil, for frying
1 large onion, diced
4 fat garlic cloves, thinly sliced
2 tsp cumin seeds
1 tsp ground cinnamon
1 tsp ground turmeric
1 tsp chilli flakes
690g (1 large jar) passata
500g sweet potato, peeled and cut into 1cm chunks
400g can kidney beans, drained
1 small packet (about 30g) flat-leaf parsley, roughly chopped
1 tbsp dried mint
150g Greek yoghurt
Maldon sea salt flakes and freshly ground black pepper

Method :

Place a large saucepan over a medium heat and pour in enough oil to coat the base of the pan. Add the onion and cook for a few minutes until the onion is translucent, then add the garlic, stirring to ensure it doesn’t burn. Continue cooking until both have softened without browning.
Add the spices to coat the onion and cook, stirring, for a minute. Season with salt and pepper, then stir in the passata. Reduce the heat and simmer gently, uncovered, for 25 minutes.
Stir in the sweet potato and cook for a further 20 minutes or until the potato is tender. Add the beans and most of the parsley to heat through.
Place a separate pan over a medium heat, add the dried mint and 1 tablespoon of oil. Heat the mint for a few minutes, without letting it burn.
Transfer the stew to bowls, add dollops of yoghurt and scatter over the remaining parsley, then pour over the hot mint oil and serve at once.

Veg Casserole with three beans

Recipe taken from Balance Magazine, published by Diabetes.org

On the pulse – Pulses contain protein and fibre and, compared to other carb-containing foods, don’t give sharp rises to blood glucose levels. So if you have diabetes, there’s never ‘bean’ a better time to cook with them …

Serves: 2 Prep time: 15 mins Cook time: 30 mins

Per Serving 586g:

Carbs: 64.2g Cals: 379 Sugars: 13.3g Fat: 4.4g Sat Fat: 1.1g Salt: 0.33g
Protein: 13.1g Fibre: 15.3g

4 portions of fruit and veg

Ingredients:
1 tsp rapeseed oil
1 onion, finely chopped (150g)
2 sticks celery, finely chopped (80g)
1 tsp roasted garlic puree or 1 clove grated garlic
1 sweet potato, peeled and cut into 2cm chunks (approx. 200g)
300ml low-salt vegetable stock
150ml dry cider
1 leek, cut into 1cm slices (150g)
2 tsp Italian seasoning
50g pearl barley
400g can mixed beans, drained and rinsed (235g drained weight)
1 tablespoon chopped parsley (optional)

Method:

Heat oil in a non-stick pan. Add the onion and celery, cover and cook for 5 mins until softened. Add the garlic and cook for 1 min.
Add the remaining ingredients except the fresh herbs. Bring to the boil, then reduce the heat and simmer for 30 mins or until the desired consistency.
Season with fresh ground black pepper. Scatter with the parsley and serve.

Baked Veggie Breakfast

Recipe taken from Balance Magazine, published by Diabetes.org

Serves: 2 Prep time: 10 mins Cook time: 25 mins

Per Serving 368g:

Carbs: 10.7g Cals: 259 Sugars: 4.0g Fat: 18.4g Sat Fat: 5.4g Salt: 0.25g
Protein: 9.9g Fibre: 5.5g

4 portions of fruit and veg

Ingredients:
4 x 1kcal spray
2 large Portobello mushrooms, stalks removed (80g each)
50g canned chickpeas, drained
1/2 tsp smoked paprika
200g bag washed baby spinach
2 tablespoon herby low-fat soft cheese
1 small beef tomato (130g)
1 tsp balsamic vinegar
1 small avocado (140g, prepared weight)

Method:

Preheat oven to 200C/gas 6. Spray the baking sheet and mushrooms with 1 kcal spray. Stand mushrooms in the middle. Toss the chickpeas in the paprika and scatter on the baking sheet. Cook for 5 mins.
Snip the corner of the bag of spinach and microwave on full for 2 mins. Shake and cook for a further 1 min until wilted. Leave to cool, then squeeze the spinach juices out of the snipped corner. Tip the spinach into a bowl and stir in the soft cheese. Season with black pepper.
Place a slice of tomato on top of each mushroom, drizzle with balsamic, then top with the spinach.
Slice the avocado, criss-cross over the spinach and lightly spray with oil
Cook for 12-15 mins until the avocado is softening. Divide between serving plates. Scatter the chickpeas over and serve with extra balsamic drizzle.

Spiced Roasted Vegetables with Lime Raita

Recipe courtesy of Psychologies Magazine and taken from The Right Carb by Nicola Graimes.

This fibre-rich, nutritious one-pan meal is loaded with veg and doesn’t need any extras. If you’d like to top up the protein content, add cubes of smoked tofu, paneer or halloumi at the same time as the cauliflower.

Serves : 4

Ingredients :

1 small butternut squash, about 650g, peeled, deseeded and cut into 2.5cm chunks
3 parsnips, cut into batons
2 red onions, each cut into 6 wedges
400g chickpeas, drained
5 tblsp extra virgin olive oil
2 tsp ground turmeric
1 tblsp cumin seeds
1 tblsp coriander seeds, crushed
1 tblsp garam masala
300g cauliflower, broken into small florets
250g brussels sprouts, peeled
Sea salt and black pepper
1 handful toasted, flaked almonds and coriander leaves, to serve

For the Lime Raita
250g plus 2 1/2 tblsp plain yoghurt
2 garlic cloves, crushed
Finely grated zest of 1 and juice of 2 unwaxed limes

Preheat the oven to 180oC Fan / 200oC / Gas Mark 6. Put the squash, parsnips, onions and chickpeas in a large bowl. Pour over 3 tablespoons of the oil and turn the vegetables with your hands until coated. Tip into a large roasting tin, or use 2 smaller ones, and roast for 20 minutes, turning once.
Meanwhile, mix the remaining oil with the spices and season well with salt and pepper.
After 20 minutes, add the cauliflower and sprouts to the tin or tins. Spoon over the spiced oil, add a splash of water and turn until everything is combined. Return to the oven for a further 20 minutes or until the vegetables are tender and starting to caramelise.
Meanwhile, make the lime raita. Mix together the yoghurt, garlic and lime juice and season with salt and pepper.
Before serving, top the roasted vegetables with the lime zest, almonds and coriander leaves and serve with raita on the side.

Zingy Greens Tortilla

Recipe taken from the Lidl Easter brochure – April 2021.

Serves : 4; Preparation time : 10 mins; Cook time : 30 mins

Ingredients :

500g new potatoes, large ones, halved
1 tbsp olive oil
1 onion, finely sliced
1 garlic clove, finely sliced
200g baby spinach
8 eggs
Small bunch of mint, leaves picked and finely chopped
2 courgettes, peeled into ribbons
30g parmesan, finely grated
1 pot of red pepper hummus
100g mixed salad leaves
1/2 lemon, juice only
Salt and pepper

Cook the potatoes in salted boiling water for 15 minutes, or until easily pierced with the tip of a knife. Drain, cool slightly, then chop into thick slices to add bulk to the tortilla.
Heat the olive oil in an ovenproof, non-stick frying pan and fry the onion for 8 minutes. Add the garlic and cook for a further minute. Preheat the grill to high.
Add the spinach to the pan and allow to wilt for a few minutes, stirring regularly. Beat the eggs in a jug and plenty of seasoning, stirring in most of the shredded mint for extra zing.
Scatter the potato slices into the pan and pour over the eggs, swirling the pan so the mixture reaches the edges. Shred the courgettes into ribbons for bite and lay in the pan in loose swirls. Cook for a little longer, just 3-4 minutes, then sprinkle over the grated cheese and slide the pan under the grill for five minutes.
Allow the tortilla to cool then spread the top with the red pepper houmous to bring a smokiness to the dish. Toss the salad leaves and remaining mint with the zesty lemon juice and some seasoning and scatter over to serve.

Tangy Feta and Spring Vegetable Tart

Recipe taken from the Lidl Easter brochure – April 2021.

Serves : 4; Preparation time : 15 mins Cook time : 40 mins

Ingredients :

125g feta
100g Greek-style yogurt
1 garlic clove, finely grated
1 lemon, zest and juice
1 sheet ready rolled puff pastry
200g asparagus
200g radishes, halved
5 spring onions, cut into thirds
1 tbsp olive oil
100g frozen peas
80g pomegranate seeds
240g mixed salad leaves
Salt and pepper

Preheat the oven to 200 C / 180 C Fan / Gas Mark 6.
To make your creamy base even more flavourful, use feta for Tang and crush 100g of it in a bowl with a fork. Stir in the yogurt, garlic, lemon zest and half the juice, seasoning with plenty of black pepper.
Unroll the pastry and score a border 1 cm from the edges. Spread the feta mix over the pastry to cover up to the score line.
For the spring veg, use asparagus for earthiness and combine with crunch radishes and sweet spring onions. Toss together in a bowl with the olive oil and some seasoning, then scatter over the top of the tart. Transfer to a lined tray and bake in the oven for 35-40 minutes.
Meanwhile, toss the frozen peas in the leftover oil in the bowl and scatter them over the tart for the final 5 minutes of cooking time.
Bring an extra hit of fresh flavours before serving by crumbling over the remaining feta along with pomegranate seeds for fruitiness and a squeeze of lemon to add zing. Dress the salad leaves with another good squeeze of lemon and plenty of seasoning.

Aubergine Parmigiana

Recipe courtesy of Psychologies Magazine (Spring 2021) and taken from The Shortcut Cook by Rosie Reynolds.

This easy recipe uses a combination of oil and butter, along with a Parmesan and breadcrumb topping for a quick and delicious meal. Serve with a green salad.

Serves : 4

Ingredients :

4 medium aubergines
Olive oil, for brushing and cooking
Large knob of butter, softened
2 x 400g tins chopped tomatoes
2 garlic cloves, grated
1 tsp dried oregano
2 x 125g balls mozzarella, cubed
30g Parmesan, finely grated
Large handful fresh breadcrumbs
Handful basil leaves
Sea salt and freshly ground black pepper

Preheat the oven to 200 C / 180 C fan / gas mark 6. Make deep slits, 1 cm apart, across the aubergines. Don’t cut all the way through. Use a pastry brush to coat the inside of the cuts with oil. Dot the butter over each of the aubergines and season inside and out.
Mix together the tomatoes, garlic, oregano and some seasoning – this can be done in the tomato tins. Pour the mixture into a 20 x 30 cm baking dish and sit the aubergines on top. Cover with foil and cook in the oven for 50 minutes, or until the aubergines start to get soft.
Remove the dish from the oven and remove the foil. Use the back of a spoon to open up the aubergine cuts and stuff with cubes of mozzarella and some of the tomato sauce.
Sprinkle over the Parmesan and breadcrumbs, then return the dish to the oven and cook, uncovered, for a final 10 minutes, or until the breadcrumbs are golden. Leave to stand for 5 minutes, then scatter with basil leaves before serving.

Make ahead : Prepare the whole dish in advance and reheat in a hot oven until piping hot.

The shortcut : This meal has all the textural expectations of parmigiana, with none of the factory line-style crumbing – no salting, no dipping in egg, no frying in oil. This is one-pan, no-hassle cooking.

Roasted Broccoli with Chilli Yogurt and Orange

Recipe Courtesy of Psychologies Magazine (May 2020) and taken from Life Kitchen by Ryan Riley.

Broccoli pairs deliciously with aromatic orange, which provides an uplifting aroma and acidity to balance out the other flavours. Ideal for a quick lunch.

Serves : 2

Ingredients :
230g long-stem broccoli
Olive oil
1 tsp capers
Small handful of flaked almonds
3 tblsp full-fat Greek yogurt
1 tsp Chilli Oil (see recipe)
1 orange, zested and halved
Sprinkling of sumac
Chilli flakes, to serve (optional)

Method :

Heat the oven to 180oC. Place the broccoli on a baking tray and drizzle with olive oil. Spoon the capers over and bake for 15 minutes. Sprinkle the almonds over and bake for 5 minutes more, until the broccoli is tender and the almonds golden.
While the broccoli is baking, combine the yogurt and Chilli Oil in a bowl. Peel and segment one orange half. As soon as the broccoli is ready, squeeze the juice from the remaining orange half over the top, sprinkle with a good dusting of sumac and orange zest and serve with a dollop of the chilli yogurt (sprinkled with chilli flakes, if you like) and the orange segments on the side.

Chilli Oil:

Ingredients (Makes 200ml) :
200ml rapeseed oil
40g dried chipotle chilli flakes
20g red chilli flakes

Method :

Place a saucepan on a medium heat and add the oil. Bring it to a simmer – be very careful as the oil will be extremely hot. After a few moments, drop in a chilli flake: if the oil is hot enough, the flake will sizzle slightly.
Remove the pan from the heat and stir in both types of chilli flakes. Set aside and allow to cool completely.
Pour the cooled Chilli Oil into a sterilised jar and seal with a lid.

Hot & Cold Pickled Tomatoes with Chilli Yogurt

Recipe courtesy of Psychologies Magazine (May 2020) and taken from Life Kitchen by Ryan Riley.

The sweet tang of vinegar in this dish balances beautifully with the savoury tomatoes. Adding chilli yogurt makes the tomatoes sing and rounds off the dish.

Serves : 3-5

Ingredients :
150ml red wine vinegar
1/4 tsp fennel seeds
6 coriander seeds
2 bay leaves
12 mixed-colour cherry tomatoes, halved or quartered
2 tblsp full-fat Greek yogurt
1 tsp Chilli Oil (see recipe)
Warmed flatbreads of naan breads, to serve
Handful of mint leaves, to serve

For the Chilli Oil (makes 200ml)
200ml rapeseed oil
40g dried chipotle chilli flakes
20g red chilli flakes

Method :

Stir together the vinegar, both seeds and the bay leaves in a bowl. Place a saucepan on a high heat and pour in half the liquid, with half the aromatics. Bring to the boil, then turn off the heat.
Divide the tomatoes between two bowls and pour the hot liquid into one bowl and the cold into the other. Leave for 5 minutes. Meanwhile, combine the yogurt and Chilli Oil in a bowl.
To serve, spread the warmed breads with the chilli yogurt, top with both hot and cold tomatoes – discarding the bay leaves – and scatter over the mint.

For the Chilli Oil :

Place a saucepan on a medium heat and add the oil. Bring it to a simmer – be very careful as the oil will be extremely hot. After a few moments, drop in a chilli flake: if the oil is hot enough, the flake will sizzle slightly.
Remove the pan from the heat and stir in both types of chilli flakes. Set aside and allow to cool completely.
Pour the cooled Chilli Oil into a sterilised jar and seal with a lid.

Jazzy Beans

Recipe courtesy of Psychologies Magazine (May 2020) and taken from Leon Happy Fast Food by Rebecca Seal, Jack Burke and John Vincent.

For a healthy, quick meal that’s anything but dull, try these ‘Jazzy beans’ on toast.

Ingredients :
200g can baked beans in tomato sauce
1 tsp chipotle paste
1 slice of good-quality bread, toasted
Butter or vegan alternative, for spreading
1 tsp very finely chopped shallot, spring onion or fresh chives
1/4 – 1/2 avocado, diced
A few fresh coriander leaves, freshly squeezed
Lime juice, to taste
American-style hot sauce, to taste

Method :

Warm the beans in a saucepan. Stir through the chipotle paste, to taste. Toast the bread and spread with butter or a vegan alternative. Pour the bean mixture onto the toast, then sprinkle over the chopped shallot, spring onion or chives, the avocado and coriander leaves. Squeeze over a little lime juice and a splash of hot sauce. Enjoy the jazz!