Tamarind and Cashew Stir-Fry

How to Make Tamarind and Cashew Stir-Fry Recipe - Here’s an ideal midweek meal, packed with tasty and nutritious ingredients. Once all the vegetables and sauce have been prepared, this stir-fry can be put together in a matter of minutes.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
2 tablespoons (30 ml) sunflower oil
1/3 cup (50 g) unsalted cashew nuts
1 cup (200 g) sugar snap peas
1 cup (200 g) baby corn, halved
1 red pepper, seeded and cut into strips
1 cup (200 g) bok choy, sliced
1 1/3 cups (360 g) fresh egg noodles
1 teaspoon (5 ml) sesame oil
2 1/4 cups (200 g) bean sprouts, trimmed
1 onion, thinly sliced
3 teaspoons (15 ml) low-sodium soy sauce
2–3 tablespoons (30–45 ml) chopped fresh cilantro leaves

Tamarind sauce:
2 teaspoons (10 ml) tamarind concentrate
1 tablespoon (15 ml) low-sodium soy sauce
1 inch (2.5 cm) piece fresh ginger, peeled and finely grated
1 teaspoon (5 ml) cornstarch
1 tablespoon (15 ml) dry sherry

Method:
1 To make the tamarind sauce, combine the ingredients with 2 tablespoons (30 ml) water in a bowl. Set aside.

2 Heat 1 tablespoon (15 ml) of sunflower oil in a wok or large frying pan and add the cashew nuts. Cook for 1 minute, or until pale golden. Use a slotted spoon to remove the nuts from the wok. Drain on paper towels.

3 Add the sugar snap peas, corn and pepper to the wok and stir-fry over high heat for 2–3 minutes, or until the vegetables begin to soften. Pour in the tamarind sauce, and add the bok choy. Cook, stirring, for about 30 seconds, cover and simmer for 2 minutes. Transfer the vegetables to a warmed dish and keep hot.

4 Cook the egg noodles in a saucepan of boiling water for 3 minutes. Drain, return to the pan and drizzle with the sesame oil. Set aside.

5 Heat the remaining sunflower oil in the wok and add the bean sprouts and onion. Stirfry for 2 minutes, then add the noodles and cook for 3 minutes, tossing the ingredients together well.

6 Pour the soy sauce over the noodle mixture and transfer to a large serving dish or individual bowls. Pile the warm vegetables on top of the noodles and sprinkle with the cashew nuts and cilantro.

Each serving provides
479 calories, 23 g protein, 18 g fat (2 g saturated fat), 59 g carbohydrate (6 g sugars), 8 g fiber, 445 mg sodium

Tamarind and Cashew Stir-Fry

Potato, Corn and Pepper Frittata

How to Make Potato, Corn and Pepper Frittata Recipe - Known in Italy as a frittata and in Spain as a tortilla, these flat omelets can be served hot or cold with a salad for either lunch or dinner—and they also make ideal picnic fare.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 1/3 pounds (700 g) potatoes, peeled, quartered lengthwise and thinly sliced crosswise
1 red pepper, seeded and chopped
2 tablespoons (30 ml) extra virgin olive oil
1 onion, halved and thinly sliced
1 cup (250 g) frozen corn, thawed
6 eggs
1/3 cup (10 g) finely chopped fresh flat-leaf parsley
pinch of salt
freshly ground black pepper

Method:
1 Put the potatoes in a saucepan, cover with boiling water and return to a boil. Reduce the heat to low, add the pepper and simmer for 3 minutes, or until the potatoes are just starting to soften. Drain well, cover and keep hot.

2 Meanwhile, heat a 10 inch (25 cm) nonstick frying pan over high heat. Add the oil to the pan and swirl it around. When the oil is hot, reduce the heat to medium, add the onion and cook, stirring, for 3 minutes, or until soft.

3 Add the potatoes, pepper and corn and cook for another 8 minutes, stirring and turning the vegetables, until the potatoes are tender. Remove from the heat.

4 Put the eggs in a large bowl and beat with a fork to combine. Add the parsley and season with salt and pepper. Using a slotted spoon, remove the vegetables from the pan and add them to the eggs, mixing thoroughly.

5 Return the pan to the stove with any oil that remains from cooking the vegetables. If there are any vegetables stuck on the bottom of the pan, clean and dry it before reheating with 1 tablespoon (15 ml) oil. Heat the pan over medium heat, add the egg mixture, and distribute the vegetables evenly. Cook the frittata, shaking the pan frequently, for 3–4 minutes, or until the edges are set and the top is beginning to look set.

6 Meanwhile, preheat the broiler to high. Place the frittata under the broiler for 2 minutes, or until the eggs are just set pierce the top with a knife to check that it’s cooked.

7 Remove the pan from the broiler and let it sit for 2 minutes, then slide the frittata onto a serving plate. Serve hot or at room temperature, cut into wedges.

Each serving provides
369 calories, 16 g protein, 18 g fat (4 g saturated fat), 34 g carbohydrate (6 g sugars), 5 g fiber, 260 mg sodium

Potato, Corn and Pepper Frittata

Brown Rice and Chickpea Pilaf

How to Make Brown Rice and Chickpea Pilaf Recipe - FIBER FACT Not only is this pilaf a good source of carbohydrate, it is also low in fat and high in protein and a good source of folate. The high fiber content will keep you satisfied so you won’t need a second helping.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 50 MINUTES

Ingredients:
1 tablespoon (15 ml) olive oil
1 large red onion, thinly sliced
5 cloves garlic, thinly sliced
11/3 cups (350 g) green cabbage, sliced
3/4 cup (155 g) brown rice
15 ounce (425 ml) can chickpeas, drained and rinsed
1 41/2 ounce (400 ml) can diced tomatoes
3/4 cup (90 g) raisins

Method:
1 Heat the oil in a large saucepan over medium heat, then add the onion and garlic and cook for 5–7 minutes, or until the onion has softened. Stir in the cabbage, cover with a tight-fitting lid and cook for 5 minutes, or until the cabbage begins to wilt.

2 Add the rice and 2 cups (500 ml) water to the pan and bring to the boil. Reduce the heat to low, cover and simmer for 25 minutes, or until the rice has started to soften.

3 Stir the chickpeas, tomatoes and raisins into the pan; return to a boil. Reduce heat to low and simmer for another 10 minutes, or until the rice is tender. Transfer to a dish and serve immediately.

Each serving provides
358 calories, 10 g protein, 7 g fat (1 g saturated fat), 63 g carbohydrate (24 g sugars), 11 g fiber, 253 mg sodium

Brown Rice and Chickpea Pilaf

Vegetable and Pearl Barley Pilaf

How to Make Vegetable and Pearl Barley Pilaf Recipe - Each serving provides 455 calories, 10 g protein, 24 g fat (3 g saturated fat), 50 g carbohydrate (12 g sugars), 13 g fiber, 218 mg sodium

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 30 MINUTES

Ingredients:
1 cup (200 g) pearl barley
1 bay leaf
21/2 cups (600 ml) boiling water
3 tablespoons (45 ml) olive oil
1 1/4 cups (300 g) leeks, thinly sliced
3 celery stalks, thinly sliced
pinch of salt
freshly ground black pepper
1 cup (250 g) spinach
1 clove garlic, crushed
1/3 cup (50 g) pine nuts
1/3 cup (70 g) dried blueberries

Method:
1 Put the pearl barley and bay leaf in a large saucepan and pour in the boiling water. Bring to a boil, stir once, reduce the heat and partially cover the pan. Cook for 25 minutes, or until the barley is tender and the water is absorbed.

2 Meanwhile, heat 2 tablespoons (30 ml) of oil in a frying pan over high heat. Add the leeks and celery and cook, stirring frequently, for about 5 minutes, or until tender. Stir into the cooked barley and season with salt and pepper.

3 Heat the remaining oil in the pan over medium heat, add the spinach and cook for 2 minutes, or until wilted. Add the garlic, pine nuts and dried blueberries and cook for 1 minute. Remove the bay leaf and divide the barley among four bowls. Top with the spinach, blueberries and pine nuts.

Vegetable and Pearl Barley Pilaf

Quick Ratatouille with Cheese Polenta

How to Make Quick Ratatouille with Cheese Polenta Recipe - This dish combines all the wonderful flavors of the Mediterranean. Ratatouille is a traditional French Provençal stew made with tomatoes, peppers, zucchini and eggplant. Here it is served with an Italian-style cheese-enriched polenta.

SERVES: 4

PREPARATION: 20 MINUTES, COOKING: 20 MINUTES

Ingredients:
2 tablespoons (30 ml) olive oil
1 red onion, cut into thin wedges
2 cloves garlic, crushed
1 red or yellow pepper, sliced
1 large zucchini, cut into small chunks
1 small eggplant, cut into small chunks
1 large red chile, seeded and sliced
freshly ground black pepper
1 41/2 ounce (400 ml) can diced tomatoes with basil
1/2 cup (15 g) fresh basil leaves, torn, plus extra leaves to serve

Polenta:
1/4 teaspoon (1 ml) salt
1 1/4 cups (225 g) polenta
1/2 cup (125 g) low-fat mozzarella, cubed

Method:
1 Heat the oil in a large frying pan with a lid. Add the onion, garlic, pepper, zucchini, eggplant and chile, cover and cook over medium heat, stirring occasionally, for 10 minutes, or until the vegetables begin to soften. Season to taste with pepper.

2 Meanwhile, to make the polenta, bring 4 cups (1 liter) water to a boil in a large nonstick saucepan and add the salt. Pour the polenta into the water in a steady stream, stirring constantly with a wooden spoon as you pour it in. Reduce the heat and continue stirring briskly until the polenta begins to thicken and bubble slowly. It should be free from lumps. Half-cover the pan with the lid and cook, stirring often, for 5 minutes. Remove from the heat and stir in the cheese. Season to taste with pepper, cover and set aside.

3 Stir the tomatoes into the ratatouille and cook for another 10 minutes, or until the vegetables are tender. Add the torn basil leaves. Spoon the polenta onto serving plates, top with the ratatouille and serve garnished with extra basil leaves.

ANOTHER IDEA
+ Make a double quantity of polenta, use half with the ratatouille and pour the remainder into a baking tray, smoothing the top. Cool until set, cover and chill. Cut into wedges or squares. Brush with 2 tablespoons (30 ml) olive oil, and cook under a hot broiler until brown and crisp. Top with a vegetable or meat sauce.

Each serving provides
393 calories, 16 g protein, 15 g fat (4 g saturated fat), 48 g carbohydrate (8 g sugars), 6 g fiber, 367 mg sodium

Quick Ratatouille with Cheese Polenta

Moroccan Style Butternut Squash and Lima Beans

How to Make Moroccan Style Butternut Squash and Lima Beans Recipe - Middle Eastern spices flavor this vegetarian casserole, full of vegetables and other fiberrich ingredients. This is a great recipe for a cook-ahead meal as the flavors will mature and improve when the casserole is chilled overnight. Before serving, remove from the refrigerator and reheat thoroughly.

SERVES: 4

PREPARATION: 25 MINUTES, COOKING: 30 MINUTES

Ingredients:
1 tablespoon (15 ml) olive oil
1 red pepper, seeded and chopped
1 leek, halved lengthwise and sliced
15 ounce (425 ml) can can low-sodium lima beans, drained, rinsed
1 1/4 pounds (600 g) butternut squash, peeled, seeded and cut into 2 inch (5 cm)
chunks
2 parsnips, halved lengthwise and thickly sliced
2 zucchini, thickly sliced
1/2 teaspoon (2 ml) ground turmeric
1/2 teaspoon (2 ml) ground coriander
1/2 teaspoon (2 ml) ground cumin
pinch of crushed dried red chilies, or to taste (optional)
1/2 cup (90 g) dried apricots, roughly chopped
1 1/2–2 cups (375–500 ml) homemade or low-sodium vegetable stock
1/4 cup (50 g) pine nuts, toasted
fresh parsley or cilantro leaves, to serve

Method:
1 Heat the oil in a large saucepan. Add the pepper and leek and cook over a medium heat for 5 minutes, or until softened.

2 Add the lima beans, squash, parsnips and zucchini, add the spices and dried chilies, if using, the apricots and 11/2 cups (375 ml) of the stock. Cover and bring to a boil, reduce the heat and simmer for 20–25 minutes, or until the vegetables are tender. Check occasionally and add a little more stock if the mixture is too dry.

3 Divide among serving bowls, sprinkle with the pine nuts and parsley and serve.

Each serving provides
301 calories, 10 g protein, 13 g fat (2 g saturated fat), 36 g carbohydrate (21 g sugars), 9 g fiber, 427 mg sodium

Moroccan Style Butternut Squash and Lima Beans

Sweet Potato Curry with Paneer

How to Make Sweet Potato Curry with Paneer Recipe - This light, colorful curry is very quick and easy to make and is packed with vegetables rich in antioxidants. Sweet potatoes, in particular, are an excellent source of betacarotene, vitamin C and vitamin B6. Serve with naan bread.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 30 MINUTES

Ingredients:
1 1/2 tablespoons (22 ml) olive oil
1 onion, chopped
2 cloves garlic, crushed
1 pound (500 g) sweet potatoes, peeled and cut into chunks
1 tablespoon (15 ml) mild curry powder
1 tablespoon (15 ml) grated fresh ginger
1 41/2 ounce (400 ml) can diced tomatoes
1/2 cup (125 ml) homemade or low-sodium vegetable stock
2/3 cup (150 g) fresh or frozen peas, thawed if necessary
8 ounces (250 g) paneer or firm tofu, cut into 3/4 inch (1.5 cm) cubes
freshly ground black pepper
2 tablespoons (30 ml) fresh mint leaves

Method:
1 Heat the oil in a large frying pan over low–medium heat and fry the onion and garlic, stirring occasionally, for 4–5 minutes, or until softened.

2 Add the sweet potatoes and cook, stirring, for another 2 minutes, stir in the curry powder and ginger and cook for 30 seconds.

3 Stir in the tomatoes and the stock. Bring to a boil, reduce the heat to low, cover and cook gently for 12–15 minutes, or until the sweet potato is tender when pierced with a knife.

4 Stir in the peas and simmer for 3 minutes, add the paneer and cook for another 2 minutes, or until heated through. Season to taste with pepper, then transfer to a serving bowl. Scatter with the mint and serve hot.

COOK’S TIP
+ Paneer is a lightly pressed Indian cheese that is available from Indian grocery stores and larger supermarkets. Firm tofu is a good substitute.

Each serving provides
328 calories, 14 g protein, 11 g fat (3 g saturated fat), 28 g carbohydrate (13 g sugars), 7 g fiber, 196 mg sodium

Sweet Potato Curry with Paneer

Chicken Wraps

How to Make Chicken Wraps Recipe - Each serving (2 wraps) provides 420 calories, 33 g protein, 18 g fat (3 g saturated fat), 33 g carbohydrate (7 g sugars), 5 g fiber, 426 mg sodium

SERVES: 4 (MAKES 8)

PREPARATION: 10 MINUTES, COOKING: 10 MINUTES

Ingredients:
8 medium whole-grain tortillas
1/2 teaspoon (2 ml) cayenne pepper
1/2 teaspoon (2 ml) ground cumin
1/2 teaspoon (2 ml) dried oregano
1/4 teaspoon (1 ml) chili powder
1/2 teaspoon (2 ml) paprika
1 pound (500 g) boneless, skinless chicken breasts, cut into strips
2 tablespoons (30 ml) olive oil
1 red onion, cut into wedges
1 red pepper, seeded and cut into strips

Method:
1 Heat the tortillas in the oven or microwave according to the package instructions.

2 Combine all the spices in a large bowl, add the chicken strips and toss to coat well.

3 Heat 1 tablespoon (15 ml) of the oil in a large nonstick frying pan over medium heat. Add the onion and pepper and cook, stirring, for 4 minutes, or until softened. Transfer to a plate.

4 Heat the remaining oil in the pan over medium–high heat. Add the chicken and cook, stirring, for 4 minutes, or until golden brown. Return the pepper and onion to the pan, along with 1/3 cup (75 ml) of water, and cook for 1 minute. Spoon the chicken mixture into the warm wraps. Roll up and serve.

Chicken Wraps

Bean Tortilla Baskets

How to Make Bean Tortilla Baskets Recipe - Each serving provides 352 calories, 11 g protein, 21 g fat (5 g saturated fat), 27 g carbohydrate (3 g sugars), 8 g fiber, 219 mg sodium

SERVES: 2

PREPARATION: 10 MINUTES, COOKING: 10 MINUTES

Ingredients:
2 medium flour tortillas
olive oil spray
1 cup (250 g) no-salt canned red kidney beans, drained and rinsed
1/2 avocado, diced
1/2 tomato, diced
2 tablespoons (30 ml) chopped roasted red pepper
2 tablespoons (30 ml) cilantro leaves
1 scallion, thinly sliced
2 tablespoons (30 ml) lime juice
freshly ground black pepper
2 tablespoons (30 ml) grated mozzarella

Method:
1 Preheat the oven to 350°F (180°C). Microwave each tortilla for 20 seconds to soften it, then press each one into a 1 cup (250 ml) ramekin to create a basket shape. Spray with olive oil spray and bake for 8–10 minutes, or until lightly golden. Allow to cool.

2 Combine the kidney beans, avocado, tomato, pepper, cilantro, scallion and lime juice in a bowl. Season with pepper and gently stir until combined.

3 Spoon the bean salad into each tortilla basket. Sprinkle with the cheese and serve.

Bean Tortilla Baskets

Mexican Bean Burritos

How to Make Mexican Bean Burritos Recipe - Burritos are a family favorite, and part of their appeal lies in the fact that they are quick and easy to prepare. Once the ingredients are ready, place them in individual bowls on the table, and let everyone assemble their own.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
2 tablespoons (30 ml) vegetable oil
1 onion, chopped
2 cloves garlic, crushed
1 green pepper, seeded and chopped
1 red pepper, seeded and chopped
1 red chile, seeded and finely chopped (optional)
1/2 teaspoon (2 ml) ground cumin
15 ounce (425 ml) can no-salt red kidney beans, drained and rinsed
1 cup (150 g) frozen corn kernels
1 large tomato, chopped
1/4 cup (60 ml) low-sodium tomato sauce
1 tablespoon (15 ml) hot chili sauce
2 tablespoons (30 ml) chopped fresh cilantro leaves
4 large flour tortillas
1/2 iceberg lettuce, shredded
1/4 cup (50 g) grated cheddar
1/2 cup (125 g) low-fat plain yogurt

Method:
1 To make the filling, heat the oil in a large nonstick frying pan over medium heat. Add the onion, garlic and peppers and cook for 5 minutes, or until the onion has softened. Add the chile, if using, and the cumin and stir for 1 minute, or until well combined.

2 Put the kidney beans on a plate and lightly crush with a fork, then add to the frying pan, along with the corn and tomato. Stir in the tomato sauce, chili sauce and 2 tablespoons (30 ml) water and cook for another 4 minutes. Stir in the cilantro.

3 Meanwhile, heat the tortillas in the oven or in a microwave according to the package instructions.

4 Serve the bean mixture, lettuce, cheese and yogurt in separate bowls for everyone to help themselves. To assemble a burrito, place some lettuce in the middle of a tortilla, spoon some of the bean mixture on top, add some cheese and top with a dollop of yogurt. Roll up and eat immediately.

Each serving provides
404 calories, 17 g protein, 15 g fat (3 g saturated fat), 47 g carbohydrate (12 g sugars), 10 g fiber, 452 mg sodium

FIBER FACT This recipe is high in fiber thanks to the kidney beans, corn and other vegetables. You can increase the fiber content even more by using whole-grain tortillas.

Mexican Bean Burritos

Russian Bean Salad

How to Make Russian Bean Salad Recipe - Beets, soybeans and potatoes are tossed in a piquant sour cream dressing, and served on a salad of arugula, fennel and tomatoes in this delicious and refreshing main-course salad, suitable for vegetarians. Serve with dark rye bread so you can mop up all the creamy dressing.

SERVES: 4

PREPARATION: 15 MINUTES, PLUS OVERNIGHT SOAKING AND COOLING, COOKING: 3 HOURS

Ingredients:
2/3 cup (150 g) dried soybeans, soaked overnight
1 pound (500 g) small new potatoes, scrubbed and halved
2 large shallots, thinly sliced
1 cup (250 g) peeled, cooked beets (not pickled), diced
1 pound (500 g) tomatoes, sliced
1 bulb fennel, thinly sliced
1/4 cup (50 g) arugula

Sour cream dressing:
1/2 cup (125 ml) low-fat sour cream
1/2 cup (125 ml) low-fat plain yogurt
1 tablespoon (15 ml) olive oil
4 gherkins, finely chopped
1 tablespoon (15 ml) horseradish
1 teaspoon (5 ml) superfine sugar
pinch of salt
freshly ground black pepper

Method:
1 Drain the soaked soybeans and rinse well under cold water. Put in a saucepan and cover with fresh water. Bring to a boil and boil rapidly for 10–15 minutes, then partially cover the pan and simmer for about 21/2 hours, or until tender. Drain and let cool.

2 Put the potatoes in a saucepan of boiling water and simmer for about 15 minutes, or until just tender. Drain and let stand until cool enough to handle.

3 Meanwhile, to make the sour cream dressing, combine the sour cream, yogurt and oil in a large bowl. Stir in the gherkins, horseradish and sugar. Season with salt and pepper.

4 Add the soybeans and shallots to the bowl with the dressing and stir to combine. Cut the warm potatoes into cubes and add to the bean mixture, then gently fold in the beets.

5 Divide the tomatoes, fennel and arugula among four serving plates. Spoon the soybean and potato salad on top and serve immediately.

Each serving provides
381 calories, 20 g protein, 16 g fat (4 g saturated fat), 35 g carbohydrate (17 g sugars), 15 g fiber, 437 mg sodium

SOYBEANS are rich in phytoestrogens and they may help to protect against osteoporosis. Eating soy products may also help relieve many of the symptoms associated with menopause.

FENNEL provides useful amounts of potassium and folate. In natural medicine, it is believed to aid digestion, and to relieve intestinal gas and stomach cramps.

Russian Bean Salad

Cheesy Chickpea Enchiladas

How to Make Cheesy Chickpea Enchiladas Recipe - Each serving provides 410 calories, 14 g protein, 25 g fat (7 g saturated fat), 33 g carbohydrate (4 g sugars), 7 g fiber, 333 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 20 MINUTES

Ingredients:
2 tablespoons (30 ml) olive oil
1 red onion, thinly sliced
1 teaspoon (5 ml) ground cumin
1 clove garlic, crushed
1 small red chile, seeded and sliced
2 cups (500 g) tomatoes, chopped
15 ounce (425 ml) can low-sodium chickpeas, drained and rinsed
freshly ground black pepper
4 large, 8 inch (20 cm), flour tortillas
1 small iceberg lettuce, shredded
1/2 avocado, diced
1/3 cup (60 g) sharp cheddar, grated
low-fat Greek-style yogurt or low-fat sour cream, to serve

Method:
1 Heat the oil in a frying pan over medium–high heat and cook the onion, stirring occasionally, for 5 minutes, or until softened and lightly browned.

2 Add the cumin and stir to combine, then add the garlic, chile, tomatoes and chickpeas. Cook over medium heat, stirring occasionally, for 5–8 minutes, or until the liquid has almost evaporated and season to taste with the black pepper.

3 Preheat the broiler to high. Place the tortillas on a flat surface and divide the lettuce and avocado among them. Spoon the chickpea mixture down the center of each, fold the sides over, and place in a heatproof dish. Sprinkle with cheese and broil until the cheese melts. Serve with yogurt or sour cream.

Cheesy Chickpea Enchiladas

Corn and Two Bean Chili

How to Make Corn and Two Bean Chili Recipe - Each serving provides 385 calories, 15 g protein, 15 g fat (3 g saturated fat), 46 g carbohydrate (19 g sugars), 11 g fiber, 432 mg sodium

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 25 MINUTES

Ingredients:
2 tablespoons (30 ml) extra virgin olive oil
1 large onion, halved and sliced
1 red chile, seeded and chopped
1 41/2 ounce (400 ml) can no-salt diced tomatoes
2 teaspoons (10 ml) chili powder
1 tablespoon (15 ml) tomato ketchup
1 1/4 cups (300 ml) vegetable stock, hot
1 tablespoon (15 ml) chopped fresh flat-leaf parsley
1 tablespoon (15 ml) chopped fresh oregano
freshly ground black pepper, to taste
15 ounce (425 ml) can no-salt red kidney beans, drained and rinsed
15 ounce (425 ml) can low-sodium cannellini beans, drained and rinsed
1 cup (200 g) frozen corn
1 cup (250 g) fromage frais or plain yogurt, to serve
2 tablespoons (30 ml) snipped fresh chives

Method:
1 Heat the oil in a large frying pan over medium heat, and add the onion and chile and sauté for 5 minutes, or until the onion is lightly browned.

2 Stir in the tomatoes, chili powder, ketchup, hot stock, 11/4 cups (300 ml) water, parsley, oregano and pepper. Bring to a boil, reduce heat and simmer for 10 minutes, stirring occasionally.

3 Add the kidney beans, cannellini beans and corn. Simmer for another 10 minutes.

4 Transfer to a serving dish or bowl, sprinkle some extra oregano leaves on top and serve with a dollop of fromage frais and chives.

LEGUMES have a lot going for them. They’re an inexpensive source of protein, a good source of B-vitamins and, when sprouted, are an excellent source of vitamin C. In addition, kidney and cannellini beans provide more than three times the amount of fiber found in many vegetables.

Corn and Two Bean Chili

Eggs With Spicy Peas and Lentils

How to Make Eggs With Spicy Peas and Lentils Recipe - A little spice can turn a few everyday ingredients into something special. This simple, satisfying dish provides a wealth of vitamins and minerals and the right balance of essential protein and fiber. If you like, serve the lentils with basmati rice or warm naan for plenty of energy-providing carbohydrate.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 20 MINUTES

Ingredients:
1 tablespoon (15 ml) sunflower oil
1 onion, chopped
2 cloves garlic, sliced
1 inch (2.5 cm) piece fresh ginger, peeled and finely chopped
2 tablespoons (30 ml) garam masala
1 tablespoon (15 ml) tomato paste
2 cups (500 g) broccoli or cauliflower, or a mixture of the two, cut into small florets
freshly ground black pepper
1 cup (250 ml) homemade or low-sodium vegetable stock
3/4 cup (180 g) red lentils, rinsed
6 eggs
1 1/4 cups (300 g) frozen peas
1/4 cup (15 g) chopped fresh cilantro leaves, plus small sprigs, to serve
grated zest of 1 lime (optional)
lime wedges, to serve

Method:
1 Heat the oil in a large saucepan over medium heat and fry the onion, garlic and ginger for 3 minutes. Stir in the garam masala and tomato paste. Cook for 1 minute, add the broccoli and season to taste with pepper. Add the stock and 3 cups (750 ml) water. Bring to a boil, then add the lentils. Cover the pan, reduce the heat to low and simmer for 15 minutes, stirring occasionally.

2 Meanwhile, put the eggs in a saucepan of cold water, bring just to a boil and boil gently for 6 minutes. Drain and rinse the eggs under cold water. Gently crack the egg shells and peel off the shells, taking care as the eggs will not be completely hard.

3 Add the whole eggs and the peas to the lentil mixture and stir gently. Bring back to simmering point, cover the pan and cook for about 5 minutes. By this time the peas should be cooked and the spicy sauce thickened with the softened lentils.

4 Remove the eggs with a spoon and cut them in half. Divide the spicy vegetable mixture among four plates. Mix the chopped cilantro with the grated lime zest, if using, and sprinkle over the vegetables. Top each plate with three egg halves. Garnish with lime wedges and cilantro sprigs and serve immediately.

Each serving provides
369 calories, 32 g protein, 14 g fat (3 g saturated fat), 29 g carbohydrate (6 g sugars), 16 g fiber, 428 mg sodium

Eggs With Spicy Peas and Lentils

Sweet and Spicy Chickpeas

How to Make Sweet and Spicy Chickpeas Recipe - This colorful dish makes a great vegetarian meal—it’s not only healthy but quick to prepare. Like other legumes, chickpeas are an important source of protein for anyone following a vegetarian diet.

SERVES: 2

PREPARATION: 10 MINUTES, COOKING: 10 MINUTES

Ingredients:
15 ounce (425 ml) can chickpeas, drained and rinsed
finely grated zest and juice of 1 lime
1 teaspoon (5 ml) superfine sugar
1 teaspoon (5 ml) garam masala
1/2 teaspoon (2 ml) ground cinnamon
1 teaspoon (5 ml) dried oregano
2 tablespoons (30 ml) vegetable oil
2 small onions, halved and thickly sliced
1 red pepper, seeded and thickly sliced
1 yellow pepper, seeded and thickly sliced
12 red cherry tomatoes, halved
tortillas, sour cream and lime wedges, to serve (optional)

Method:
1 Combine the chickpeas, lime zest and juice, sugar, garam masala, cinnamon and oregano in a bowl. Stir to coat the chickpeas in the spicy mixture. Set aside while preparing the rest of the dish.

2 Heat the oil in a large frying pan or wok over medium heat, add the onions and stir-fry for 4 minutes, or until just beginning to color. Reduce the heat and add the peppers. Cook for another 3–4 minutes, stirring occasionally, until the vegetables are almost tender.

3 Stir in the tomatoes, and add the chickpea mixture. Cook for 2 minutes, or until the vegetables are tender and everything is hot.

4 Transfer the chickpeas and vegetable mixture to a large bowl. If you like, serve with tortillas, sour cream and a squeeze of lime juice.

Each serving provides
341 calories, 10 g protein, 21 g fat (3 g saturated fat), 28 g carbohydrate (10 g sugars), 9 g fiber, 315 mg sodium

Food Fact
GARAM MASALA, which translates to “hot spice mix,” adds a distinctive flavor and aroma to Indian cooking. The main components vary, but it usually contains coriander, cumin, cardamom, cinnamon, cloves and pepper. Garam masala can be used as a flavor base in many dishes, but it is usually added as a seasoning at the end of cooking.

Sweet and Spicy Chickpeas

Green Lentils with Peaches and Red Currants

How to Make Green Lentils with Peaches and Red Currants Recipe - Each serving provides 234 calories, 14 g protein, 8 g fat (1 g saturated fat), 33 g carbohydrate (12 g sugars), 10 g fiber, 91 mg sodium

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 25 MINUTES

Ingredients:
1 cup (200 g) French-style green (puy) lentils
1 bay leaf
strip of orange or lemon zest
1 tablespoon (15 ml) raspberry vinegar
2/3 cup (150 g) red currants
1 teaspoon (5 ml) honey
1 tablespoon (15 ml) sunflower oil
2 teaspoons (10 ml) hazelnut oil
pinch of salt
freshly ground black pepper
3 firm, ripe peaches, halved, pitted and thickly sliced
1 cup (200 g) mixed salad leaves

Method:
1 Put the lentils in a saucepan with the bay leaf and strip of citrus zest. Cover the lentils with plenty of cold water. Bring to a boil, reduce heat and simmer gently for 15–20 minutes, until the lentils are tender but still firm to the bite. Drain thoroughly and discard the bay leaf and citrus zest. Transfer the lentils to a large mixing bowl.

2 Combine the vinegar, red currants and honey in a small saucepan and add 3 tablespoons (45 ml) water. Bring to a boil and cook for a few seconds; remove from the heat. Scoop out the red currants with a slotted spoon and add to the bowl with the lentils.

3 Whisk the sunflower and hazelnut oils into the red currant juices in the saucepan, and season with salt and pepper. Drizzle the dressing over the lentils and red currants.

4 Add the peaches to the bowl, toss together very gently, taking care not to break up the currants and peaches.

5 Arrange the salad leaves on a serving plate. Top with the peach and lentil salad and serve at room temperature.

Green Lentils with Peaches and Red Currants

Red Lentil and Vegetable Dal

How to Make Red Lentil and Vegetable Dal Recipe - Each serving provides 257 calories, 18 g protein, 7 g fat (1 g saturated fat), 32 g carbohydrate (8 g sugars), 12 g fiber, 430 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 30 MINUTES

Ingredients:
1 onion, chopped
2 large cloves garlic, crushed
1 green chile, seeded and chopped
1 carrot, grated
1 eggplant, chopped
1 tablespoon (15 ml) vegetable oil
1 teaspoon (5 ml) ground cumin
1 teaspoon (5 ml) mild curry powder
2 teaspoons (10 ml) black mustard seeds
1 cup (250 g) split red lentils
12/3 cups (400 ml) homemade or low-sodium vegetable stock, hot
1 zucchini, halved and sliced
1 large tomato, chopped
2 tablespoons (30 ml) fresh cilantro leaves

Method:
1 Put the onion, garlic, chile, carrot and eggplant in an ovenproof casserole dish or large saucepan. Stir in the oil and 2 tablespoons (30 ml) water. Heat until it starts to sizzle, cover and cook gently for about 5 minutes, or until softened.

2 Stir in the spices and cook for 1 minute, and stir in the lentils, stock and 21/2 cups (625 ml) water. Bring to a boil, then add the zucchini and tomato.

3 Cover and simmer gently for 15 minutes, remove the lid and cook for another 5 minutes, when the lentils should have burst open and thickened the liquid. Serve garnished with cilantro.

DAL is a dish of simmered lentils flavored with aromatic spices. For an easy low-fat vegetarian meal, add extra vegetables. Serve with a selection of Indian-style breads and plain yogurt or raita.

LENTILS, like other legumes, provide fiber, and are also a good source of vitamins B1 and niacin, both essential for helping the release of energy from food.

Red Lentil and Vegetable Dal

Bulgur, Crab and Avocado Salad

How to Make Bulgur, Crab and Avocado Salad Recipe - Fresh crab is a real summertime treat. It is rich in flavor and works well in this salad with crunchy apples and bean sprouts, chunks of creamy, perfectly ripe avocado and nuttyflavored bulgur.

SERVES: 4

PREPARATION: 25 MINUTES, PLUS COOLING, COOKING: 15 MINUTES

Bulgur salad:
1 cup (175 g) bulgur
2 teaspoons (10 ml) extra virgin olive oil
3 tablespoons (45 ml) lemon juice
1/4 cup (7 g) chopped fresh flat-leaf parsley
1 tablespoon (15 ml) snipped fresh chives
2 tomatoes, diced
pinch of salt
freshly ground black pepper

Crab salad:
2/3 pound (350 g) fresh crabmeat
1 avocado
2 green apples
1 1/3 cups (120 g) bean sprouts
1/4 cup (50 ml) low-fat plain yogurt
1 tablespoon (30 ml) lemon juice
pinch of cayenne pepper
2 baby heads of romaine lettuce, separated into leaves
1/3 cup (40 g) walnut halves, toasted and roughly chopped

Method:
1 To make the bulgur salad, put the bulgur into a large saucepan with 5 cups (1.25 liters) cold water. Bring to a boil over high heat, reduce the heat and simmer for 10–15 minutes, or until the grains are just tender. Drain in a large sieve, pressing down well to squeeze out all the excess water. Cool.

2 Combine the oil, lemon juice, parsley, chives and tomatoes in a large bowl. Add the bulgur, mix thoroughly and season with salt and pepper. Set aside at room temperature.

3 To make the crab salad, pick over and flake the crabmeat, discarding any cartilage fragments. Halve, pit and peel the avocado, chop the flesh and add to the crab. Quarter and core the apples, and thinly slice. Add to the crabmeat, along with the bean sprouts.

4 Put the yogurt, lemon juice and cayenne pepper in a bowl and stir to mix well. Spoon the dressing onto the crab mixture and toss very gently until just combined.

5 Pile the bulgur salad onto a platter and arrange the lettuce leaves on top. Spoon crab salad on top of the lettuce and scatter with the walnuts. Serve immediately.

Each serving provides
502 calories, 26 g protein, 25 g fat (4 g saturated fat), 40 g carbohydrate (13 g sugars), 11 g fiber, 436 mg sodium

WALNUTS have a high fat content, but this is mostly in the form of polyunsaturated fat rather than saturated fat. Walnuts are a good source of the antioxidant nutrients selenium, zinc, copper and vitamin E.

Bulgur, Crab and Avocado Salad

Couscous and Cannellini Niçoise

How to Make Couscous and Cannellini Niçoise Recipe - This recipe takes its inspiration from the classic French salad, but with a few twists on the original. Here, couscous is mixed with cannellini beans, and tossed with green beans, tomatoes and cucumber in a piquant dressing made with sun-dried tomatoes.

SERVES: 4

PREPARATION: 25 MINUTES, COOKING: 5 MINUTES

Ingredients:
1 1/3 cups (245 g) couscous
1 2/3 cups (400 ml) boiling water
1 tablespoon (30 ml) extra virgin olive oil
1 teaspoon (5 ml) dried herbes de Provence
2/3 cup (150 g) green beans
1/2 cucumber
15 ounce (425 ml) can low-salt cannellini beans, drained, rinsed
1 small red onion, finely chopped
1 cup (250 g) cherry tomatoes, halved
2 hard-boiled eggs, cut into quarters
4 anchovy fillets, drained and halved lengthwise
1/4 cup (50 g) black olives

Sun-dried tomato dressing:
juice of 1 large lemon
2 tablespoons (30 ml) extra virgin olive oil
1 tablespoon (15 ml) finely chopped sun-dried tomatoes packed in oil
freshly ground black pepper

1 To make the sun-dried tomato dressing, combine the lemon juice, oil and sun-dried tomatoes in a screw-top jar. Season to taste with pepper, cover and shake well to mix. Set aside.

2 Put the couscous into a large heatproof bowl and cover with the boiling water. Stir in the oil and dried herbs, cover and let stand for 5 minutes, or until the couscous has absorbed all the water. Uncover, stir to separate the grains and let cool.

3 Meanwhile, steam the green beans for 3–4 minutes, or until tender but still crisp. Drain and refresh under cold running water. Cut in half.

4 Cut the cucumber lengthwise into thick slices, then cut each slice into four wedges. Stir the cucumber into the couscous, together with the cannellini beans, green beans, onion and tomatoes. Add the dressing and toss gently until well mixed. Taste and season with pepper, if necessary.

5 Transfer the salad to a serving bowl. Garnish with the egg quarters, anchovies and olives, and serve.

Each serving provides
349 calories, 13 g protein, 19 g fat (3 g saturated fat), 31 g carbohydrate (4 g sugars), 7 g fiber, 441 mg sodium

COUSCOUS, made from semolina, is the staple food in many North African countries. It is low in fat and needs no cooking.

THE VITAMIN C content in tomatoes is concentrated in the jelly-like substance surrounding the seeds.

ANCHOVIES offer calcium and phosphorus, both essential minerals for the maintenance of healthy bones and teeth.

Couscous and Cannellini Niçoise

Bulgur and Fish Salad with Lemon Dressing

How to Make Bulgur and Fish Salad with Lemon Dressing Recipe - This is a variation on the classic and much-loved Middle Eastern tabbouleh. Fresh cilantro, mint and parsley are a trifecta of antioxidant rich, vitamin-packed herbs, and the addition of fish takes this from a side dish to a healthy, protein-powered main course.

SERVES: 4

PREPARATION: 15 MINUTES, PLUS 45 MINUTES SOAKING AND 1–2 HOURS, CHILLING, COOKING: 10 MINUTES

Ingredients:
1 cup (175 g) bulgur
2/3 pound (300 g) boneless, skinless firm white fish fillets
1 small lemon, thinly sliced
2 sprigs parsley
5 black peppercorns
1 cucumber, seeds removed, diced
4 scallions, thinly sliced
1 cup (250 g) cherry tomatoes, halved
2 tablespoons (30 ml) chopped fresh cilantro leaves
2 tablespoons (30 ml) chopped fresh mint, plus mint sprigs, to garnish
2 tablespoons (30 ml) chopped fresh parsley

Lemon dressing:
2 tablespoons (30 ml) olive oil
2 tablespoons (30 ml) red wine vinegar
2 tablespoons (30 ml) lemon juice
1 tablespoon (15 ml) finely grated lemon zest
1 teaspoon (5 ml) Dijon mustard
1 clove garlic, crushed
pinch of salt
freshly ground black pepper, to taste

Method:
1 Put the bulgur in a heatproof bowl and cover with 2 cups (500 ml) boiling water. Set aside for 45 minutes, or until the grains are tender and the water has been absorbed.

2 Meanwhile, place the fish fillets in a large saucepan, add the lemon slices, parsley sprigs and peppercorns, and add enough cold water to cover. Bring to a boil, reduce the heat and simmer, covered, for 5 minutes, or until the fish is opaque and flakes easily. Remove the fish from the liquid and set aside to cool. Use a fork to separate the fish into large flakes.

3 Place the bulgur in a serving bowl and add the cucumber, scallions, tomatoes and chopped herbs. Gently mix in the fish, taking care not to break it up.

4 To make the lemon dressing, whisk all the ingredients together in a bowl. Pour the dressing over the salad and mix gently to combine.

5 Chill the salad, covered, for 1–2 hours to allow the flavors to develop. Check the seasoning before serving and garnish with mint sprigs.

ANOTHER IDEA
+ For a quicker version, use a can of drained and flaked tuna. Simply toss the tuna with the vegetables, herbs and cooked bulgur.

Each serving provides
328 calories, 21 g protein, 11 g fat (2 g saturated fat), 31 g carbohydrate (5 g sugars), 8 g fiber, 276 mg sodium

Bulgur and Fish Salad with Lemon Dressing

Bulgur and Shrimp Salad

How to Make Bulgur and Shrimp Salad Recipe - Each serving provides 447 calories, 19 g protein, 20 g fat (3 g saturated fat), 44 g carbohydrate (3 g sugars), 10 g fiber, 383 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 1/2 cups (265 g) bulgur
1 small red onion, very thinly sliced
1 carrot, coarsely grated
1 tomato, diced
6 baby corn, sliced into rounds
1/2 cucumber, diced
1/2 pound (250 g) peeled cooked shrimp
Lime and chile dressing
1/3 cup (75 ml) extra virgin olive oil
2 tablespoons (30 ml) lime juice
1 clove garlic, crushed
1/4 teaspoon (1 ml) dried red chile flakes
pinch of salt
freshly ground black pepper

Method:
1 Put the bulgur in a saucepan and cover with 21/2 cups (625 ml) water. Bring to a boil, and simmer for 10 minutes, or until the bulgur is tender and all the water is absorbed. Put the bulgur on a plate, spread it out and allow to cool slightly.

2 Combine the onion, carrot, tomato, corn, cucumber and shrimp in a large salad bowl. Add the bulgur and mix together.

3 To make the dressing, put all the ingredients in a small bowl and stir well to combine. Before serving, add the dressing to the salad, tossing to coat all the ingredients evenly.

BULGUR is a low-GI carbohydrate and a good source of dietary fiber and B vitamins It contains all the nutritious outer layers of the grain except the bran itself.

USING THE RAW VEGETABLES in this salad not only adds texture and color but also vitamins, particularly those with antioxidant properties.

SHRIMP, like all shellfish, contain iodine, which is needed for the production of thyroid hormones and the normal functioning of the thyroid gland.

Bulgur and Shrimp Salad

Fresh Rice Paper Rolls

How to Make Fresh Rice Paper Rolls Recipe - Each serving (3 rolls) provides 283 calories, 6 g protein, 3 g fat (<1 g saturated fat), 58 g carbohydrate (11 g sugars), 5 g fiber, 452 mg sodium

SERVES: 2 (MAKES 6)

PREPARATION: 15 MINUTES, COOKING: NONE

Ingredients:
1/4 cup (50 g) rice vermicelli noodles
1 red pepper
1 carrot
1 cucumber, seeds removed
10 snow peas
2 scallions
6 round rice paper wrappers
6 fresh mint or basil leaves
6 cilantro leaves

Dipping sauce:
1 tablespoon (15 ml) hoisin sauce
2 teaspoons (10 ml) low-sodium soy sauce
drop of sesame oil
1 teaspoon (5 ml) crushed nuts

Method:
1 Put the noodles in a heatproof bowl. Cover with boiling water and soak for 6–8 minutes, or until softened. Drain, then cut into shorter lengths.

2 Meanwhile, slice the vegetables into long, thin strips. To make the dipping sauce, combine the ingredients in a small bowl.

3 Working with one sheet at a time, place a rice paper wrapper in a bowl of warm water for about 30 seconds, or until softened. Place on a clean board and pat dry with a paper towel.

4 Arrange some of the noodles, vegetables and herbs in the center of the rice paper wrapper. Fold one side of the wrapper over to partially cover the filling, fold in the two sides, then continue rolling to form a cigar shape, enclosing the filling. Repeat with the remaining wrappers and filling ingredients. Serve with the dipping sauce.

Fresh Rice Paper Rolls

Best Glazed Carrots

How to Make Best Glazed Carrots Recipe - Each serving provides 46 calories, <1 g protein, 3 g fat (2 g saturated fat), 6 g carbohydrate (5 g sugars), 1 g fiber, 37 mg sodium

SERVES: 6

PREPARATION: 10 MINUTES, COOKING: 10 MINUTES

Ingredients:
3 carrots
1 tablespoon (20 ml) butter
1 tablespoon (15 ml) honey

Method:
1 Peel the carrots and cut into 1/4-inch (0.5-cm) slices on a slight diagonal. Cook in a saucepan of boiling water over medium heat for 5 minutes, or until just tender. Drain off the water; return the pan and carrots to the stovetop.

2 Add the butter and honey to the pan. Cook over low heat, stirring and tossing, for about 2 minutes, or until the carrots are well glazed, and serve.

ANOTHER IDEA
+ For a special occasion, use a bunch of whole baby carrots instead. Trim the tops, leaving about 3/4 inch (1.5 cm) of green stalk, then peel and cook as directed. Add a little chopped fresh parsley or a pinch of ground cumin to the honey glaze, if desired.

Best Glazed Carrots

Restaurant Coleslaw

How to Make Restaurant Coleslaw Recipe - Each serving provides 62 calories, 1 g protein, 6 g fat (1 g saturated fat), 1 g carbohydrate (1 g sugars), 1 g fiber, 10 mg sodium

SERVES: 8

PREPARATION: 15 MINUTES, COOKING: NONE

Ingredients:
1/4 small head of green cabbage
1 large carrot, coarsely grated
1 small red onion, finely chopped
1/4 cup (60 ml) good-quality mayonnaise, such as whole-egg mayonnaise
2 tablespoons (30 ml) lemon juice

Method:
1 Discard any damaged outer leaves from the cabbage. Using a large sharp knife, shred the cabbage as finely as possible, discarding any thick ribs. Place in a large bowl and toss with the carrot and onion.

2 Combine the mayonnaise and lemon juice. Add to the vegetables and toss to combine. Serve immediately, or cover and refrigerate until needed.

OTHER IDEAS
+ Replace the lemon juice with white wine vinegar if you don’t have a lemon.
+ Replace green cabbage with red cabbage or a combination of red and green, and use 4 thinly sliced scallions instead of the red onion.
+ For extra kick, add 2 teaspoons (10 ml) whole-grain or Dijon mustard to the dressing.

Restaurant Coleslaw

Homemade Ratatouille

How to Make Homemade Ratatouille Recipe - Traditionally, the vegetables for a ratatouille are cooked separately and the dish is assembled at the end. This method is quicker but the results are just as tasty.

SERVES: 6

PREPARATION: 20 MINUTES, COOKING: 35 MINUTES

Ingredients:
2 tablespoons (30 ml) olive oil
1 onion, chopped
2 cloves garlic, crushed
1 red pepper, seeded and cut into 1 inch (2.5 cm) pieces
2 zucchini, cut in half lengthwise, and into 1 inch (2.5 cm) slices
1 eggplant, cut into 1 inch (2.5 cm) cubes
5 ripe tomatoes, cored and chopped
2 tablespoons (30 ml) shredded fresh basil, plus extra leaves to garnish
freshly ground black pepper

Method:
1 Heat the oil in a large heavy-bottom saucepan over medium heat. Add the onion and sauté for 7 minutes, or until soft and golden, then add the garlic and cook for another 1 minute.

2 Add the pepper and cook for 2 minutes, stirring occasionally, add the zucchini and eggplant and stir until well combined.

3 Stir in the tomatoes and bring to a boil. Reduce the heat to low and partially cover. Simmer, stirring occasionally, for 20 minutes, or until the vegetables are tender. Stir in the basil and season to taste with pepper. Serve hot or warm, with extra basil leaves scattered on each serving.

ANOTHER IDEA
+ To make a vegetarian main meal, add a drained and rinsed 141/2 ounce (400 gram) can of chickpeas at the end of cooking and heat through. Serve with crusty bread.

Each serving provides
94 calories, 3 g protein, 7 g fat (1 g saturated fat), 6 g carbohydrate (5 g sugars), 4 g fiber, 13 mg sodium

Homemade Ratatouille

Rice Salad

How to Make Rice Salad Recipe - Rice salads are easy to prepare, especially if you have some cooked rice left over from the night before. Just about any vegetable will work well, so don’t feel bound by what’s listed here. Rice salad is the perfect partner for grilled or barbecued chicken or fish.

SERVES: 8

PREPARATION: 15 MINUTES, COOKING: 10 MINUTES

Ingredients:
1 cup (250 g) long-grain white rice
1 1/4 cups (300 g) canned corn kernels, drained
4 scallions, sliced
1 small red pepper, seeded and diced
1 small cucumber, diced
2 celery stalks, sliced
3 tablespoons (45 ml) lemon juice
2 tablespoons (30 ml) olive oil

Method:
1 Cook the rice in a large saucepan of boiling water for 10 minutes, or until just tender. Drain well. Let cool, turning the rice over occasionally with a large metal spoon to release the heat.

2 Once the rice has cooled to room temperature, fold in all the vegetables. Whisk together the lemon juice and oil, pour over the rice and fold in to combine. Serve immediately at room temperature, or cover and refrigerate until ready to serve.

ANOTHER IDEA
+ Add some cubed pineapple, quartered cherry tomatoes or a handful of roasted chopped cashews to the rice.

Each serving provides
160 calories, 3 g protein, 5 g fat (1 g saturated fat), 26 g carbohydrate (2 g sugars), 2 g fiber, 78 mg sodium

Rice left unrefrigerated can pose a food poisoning risk. If not using it immediately, keep the rice covered in the refrigerator. Take the rice out 20 minutes before serving to take off the chill.

Rice Salad

Butternut Squash with Peppers and Almonds

How to Make Butternut Squash with Peppers and Almonds Recipe - This sunny medley of vitamin-rich butternut squash and yellow peppers is tossed in a nut-and-honey glaze. It’s ideal as a side dish or serve it as a vegetarian main course with whole-grain bread.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 20 MINUTES

Ingredients:
1 1/4 pounds (600 g) butternut squash
3 teaspoons (15 ml) olive oil
2 cloves garlic, thinly sliced
8 sprigs fresh thyme
2 yellow peppers
1/4 cup (50 g) whole almonds
1 tablespoon (15 ml) honey
finely grated zest and juice of 1 lemon

Method:
1 Preheat the oven to 400°F (200°C). Peel the squash and scoop out the seeds. Cut the squash into 12 slices, each about 1/2 inch (1 cm) thick. Transfer the slices to a shallow roasting pan. Drizzle the squash with 2 teaspoons (10 ml) of the oil and add the garlic and thyme. Roast for 20 minutes, or until softened and beginning to brown.

2 Meanwhile, slice the peppers into 1/2 inch (1 cm) strips. When the squash has just 5 minutes of cooking time left, heat the remaining 1 teaspoon (5 ml) oil in a frying pan over medium–high heat. Add the pepper strips and fry for 5 minutes, stirring frequently, until they are tender and beginning to brown. Transfer the peppers and squash to a warmed serving dish.

3 Add the almonds, honey, lemon zest and lemon juice to the frying pan. Stir-fry over high heat for a few seconds until the mixture is bubbling and the lemon juice and honey have thickened to form a glaze. Spoon the honey glaze over the vegetables and serve.

Each serving provides
193 calories, 4 g protein, 10 g fat (1 g saturated fat), 23 g carbohydrate (11 g sugars), 4 g fiber, 7 mg sodium

Superfood
BUTTERNUT SQUASH is an excellent source of both soluble and insoluble fiber, and a low-GI food. The nutrient-packed orange flesh is bursting with antioxidants alpha- and beta-carotene, as well as vitamins C and E. Butternut squash will continue to soften after it has been removed from the oven. To test for doneness, carefully prick with a fork—it should be tender but firm.

Butternut Squash with Peppers and Almonds

Potato Latkes

How to Make Potato Latkes Recipe - Each serving provides 190 calories, 7 g protein, 5 g fat (1 g saturated fat), 28 g carbohydrate (1 g sugars), 3 g fiber, 67 mg sodium

SERVES: 6 (MAKES 12)

PREPARATION: 20 MINUTES, COOKING: 20 MINUTES

Ingredients:
2 pounds (1 kg) potatoes, such as russet, peeled
1 small onion, finely chopped
2 eggs, lightly beaten
1/3 cup (50 g) all-purpose flour
1 teaspoon (5 ml) baking powder
1 tablespoon (15 ml) vegetable oil, for pan-frying

Method:
1 Grate the potatoes into a bowl, and combine with the onion. Take a handful of the mixture and squeeze over a bowl to remove as much liquid as possible. Place the mixture into a clean bowl.

2 Add the eggs, and sift in the flour and baking powder. Combine well.

3 Heat about 1/4 inch (0.5 cm) of oil in a large heavy-bottom frying pan over medium heat. Drop 1/3 cups (75 ml) of the mixture into the pan, and flatten to 3 inches (8 cm). You should be able to cook three or four at a time, but don’t crowd the pan. Cook for 3 nminutes on each side, or until brown and crisp.

4 Drain on paper towels and keep warm while you cook the remaining latkes. Serve hot.

ANOTHER IDEA
+ You could make smaller latkes and top them with a little smoked salmon and a small spoonful of sour cream.

Potato Latkes