Dinner

Chickpea curry (from The Happy Pear)

INGREDIENTS
Serves 4

½ red onion
2 tbsp olive oil
1 clove of garlic
½ thumb-sized piece of ginger
½ a red chilli
1 tbsp curry powder
1 tsp cumin powder
1 tsp ground coriander
1 tsp ground paprika
1 400g tin chopped tomatoes
1 400g tin coconut milk
1 400g tin of chickpeas (drained and rinsed)
1 tsp salt
½ tsp ground black pepper
small bunch of coriander
zest of ½ lime
juice of ½ lime
1 avocado (optional)

METHOD

  • Heat the oil on a medium heat.
  • Thinly slice the onion and garlic and add to the pan.
  • Grate the ginger into the pan. No need to remove the skin!
  • Thinly slice the chilli and add to the pan.
  • Add the spices and cook for 30 seconds.
  • Add the chopped tomatoes, coconut milk and chickpeas.
  • Add the salt and pepper.
  • Chop the coriander and add to the pan along with the lime zest.
  • Add the lime juice, season to taste and serve with avocado and the grain of your choice. Lovely!
Download Recipe

Butternut and Sweet potato curry (from Nigella Lawson)

nigella_curry

INGREDIENTS

Serves 4-6

Red onion – 1 (approx 150g), peeled and cut into chunks
Red chillies – 2–3 (adjust for more/less spicy), stalks removed and cut into three
Fresh ginger – 50g, peeled and cut into thick coins
Garlic – 2 cloves, peeled and halved
Fresh turmeric – 15g, peeled and roughly chopped or 1tsp of ground turmeric
Ground coriander – 1tsp
Ground cinnamon – ½tsp
Sea salt flakes – 1tsp, or to taste
Coconut oil or vegetable oil – 2 x 15ml tablespoons
Coconut milk – 1 x 400ml tin
Vegetable stock – 350ml
Tinned chopped tomatoes – 1 x 400g tin
Sweet potatoes – 500g, peeled and cut into large bite-sized pieces
Butternut squash – 1 (1-1.25kg), peeled, deseeded and cut into bite-sized pieces

TO SERVE
Rice
Coriander and limes

METHOD

  • Blitz the prepared onion, chillies, ginger, garlic, turmeric, ground coriander, cinnamon and salt to a paste with a stick blender.
  • Heat the coconut or vegetable oil in a wide, heavy-based casserole that has a lid, and then fry the paste for about a minute or so, stirring well. Don’t use a wooden spoon unless you don’t mind it being stained by the turmeric.
  • Open the tin of coconut milk carefully and then scrape off the creamy top into the paste, stirring everything together over the heat for another minute or so before adding the rest of the tin of coconut milk, followed by the stock, tinned tomatoes, then the chunked sweet potato and butternut.
  • Give a good stir, bring to the boil and, once bubbling, turn down the heat, and when everything is gently simmering, clamp on the lid and cook for 40–50 minutes (though start checking at 30) until the sweet potatoes are soft and the squash cooked through. Check for seasoning, then leave to stand off the heat for 10 minutes or so before serving.
  • Eat with the rice and put chopped coriander and lime wedges on the table alongside, for sprinkling and spritzing respectively
Download Recipe

Chilli con Udo

chilli01-af

INGREDIENTS
Serves 4

2 19 oz cans of red kidney beans, drained
1 Large onion, diced (approx 2 cups)
1 Yellow pepper, diced (approx 1 cup)
4 cloves Garlic, minced
1 28 oz can of tomatoes, chopped (with liquid)
2 Tbsp Tomato puree
1 1/2 Tbsp Chili powder
1 tsp Ground cumin
1/2 tsp Dried oregano
1/4 tsp Cayenne (adjust to taste)
1 tsp Salt
1/4 cup Udo’s Oil™
Sea Salt and pepper to taste

METHOD

  • In a large pot, add all ingredients except oil.
  • Mix ingredients, cover and simmer for 2 hours, stirring occasionally.
  • Add oil and season to taste.

Note: Red kidney beans are amongst the highest sources of fibre within our food choices.

Download Recipe

Biryani-style baked chicken and rice

biryani

INGREDIENTS

Serves 4
2 tbsp coconut oil
8 bone-in chicken thighs, with skin
2 large onions, finely chopped
3 garlic cloves, sliced
2 tsp garam masala
1 tsp ground ginger
1 green chilli, finely sliced
300g brown basmati rice
650ml chicken stock, hot (increase to insure brown rice swimming in rice)
200g frozen mixed green vegs (or frozen peas + cauliflower florets on top to steam)
1 red pepper, thinly sliced (place on top to steam)
2 tbsp chopped fresh coriander

 

METHOD

  • Preheat the oven to 190°C/fan170°C/Gas 5. Heat the oil in a large roasting tin on the hob. Add the chicken and fry over a high heat until golden brown all over. Remove and set aside.
  • Add the onion and cook gently for 6-8 minutes. Stir in the garlic, garam masala, ginger and chilli. Stir in the rice and cook for 1 minute. Top with the chicken and pour over the stock.
  • Cover with foil and bake for ~45 minutes, until the rice has nearly absorbed all of the stock. Add a dash of hot water if the rice looks dry. Uncover and stir in the frozen vegetables. Re-cover and bake for 8-10 minutes, until everything is cooked. Scatter with coriander to serve.
Download Recipe

One-pot Moroccan chicken

moroccan_chicken

 

 

 

 

 

 

 

 

 

 

INGREDIENTS

Serves 4
4 skinless chicken breast
1 tsp ground cumin
1 tbsp olive oil
1 onion, finely sliced
400g can cherry tomatos
2 tbsp harissa paste (e.g. Belazu Rose Harissa)
1 tbsp clear honey
2 medium courgettes, thickly sliced
400g can chickpea, drained and rinsed

 

METHOD

  • Season the chicken breasts all over with the cumin and lots of ground black pepper.
  • Heat the oil in a large non-stick frying pan and cook the chicken with the onion for 4 mins.
  • Turn the chicken over and cook for a further 3 mins. Stir the onions around the chicken regularly as they cook.
  • Tip the tomatoes and 250ml water into the pan and stir in the harissa, honey, courgettes and chickpeas.
  • Bring to a gentle simmer and cook for 15 mins until the chicken is tender and the sauce has thickened slightly.
Download Recipe

Red Lentil Curry (from Patrick Holford)

red_lentil_curry

 

 

 

 

 

 

 

 

 

 

 

INGREDIENTS

Serves 4
310g red lentils, rinsed and drained
1 medium onion, chopped
4 garlic cloves, chopped
Handful of fresh coriander, chopped
4 tsp vegetable bouillon powder
400g can tomatoes
1 heaped tsp curry powder

 

METHOD

  • Put the lentils in a pan with 600ml water, onion, garlic and bouillon powder. Bring to the boil and simmer for 10 mins.
  • Add the tomatoes and curry powder, and stir well. Cover and simmer for another 20 mins, stirring occasionally to ensure it does not stick to the pan.
  • If it starts to get too thick, add a little water or if it seems too watery, leave uncovered. Lentils should form a porridge-like consistency.
  • Serve in warm bowls with some chopped coriander and a salad on the side.
Download Recipe