Taste USA: Vegetarian

Monday, July 4, 2016

parsnip, lentil and walnut salad

How to make parsnip, lentil and walnut salad recipe - Calories per serving 435

Serves 4

Preparation time 10 minutes, Cooking time 30–35 minutes

Ingredients:
4 parsnips, peeled and cut into batons
4 tablespoons olive oil
30 g (1 oz) walnuts
750 ml (1¼ pints) gluten-free vegetable stock
200 g (7 oz) Puy lentils
juice of ½ lemon
1 teaspoon clear honey
½ teaspoon gluten-free wholegrain mustard
½ garlic clove, crushed
25 g (1 oz) watercress
25 g (1 oz) rocket leaves
25 g (1 oz) baby spinach leaves
20 g (¾ oz) Parmesan cheese shavings

Method:
Place the parsnips in a roasting tin and drizzle with 1 tablespoon of the oil. Roast in a preheated oven, 200°C (400°F), Gas Mark 6, for 30–35 minutes until golden, adding the walnuts 5 minutes before the end of the cooking time.

Meanwhile, bring the stock to the boil in a saucepan, add the lentils and cook for 25–30 minutes until the lentils are just tender. Drain.

Whisk together the remaining oil, lemon juice, honey, mustard and garlic in a small bowl.

Transfer the lentils, walnuts and parsnips to a serving bowl, then toss together with the dressing and salad leaves. Serve topped with Parmesan shavings.

For curried parsnip & lentil soup, heat 1 tablespoon olive oil in a saucepan, add 3 peeled and chopped parsnips and cook for 2–3 minutes. Stir in 1 teaspoon curry powder and 50 g (2 oz) red lentils and cook for 1 minute, then stir in 900 ml (1½ pints) gluten-free vegetable stock. Simmer for 20–25 minutes until the parsnips are tender. Remove from the heat and blend with a hand-hand blender, adding a little milk to loosen if needed. Ladle into 4 bowls and serve sprinkled with 1 tablespoon chopped toasted walnuts and ½ tablespoon grated Parmesan cheese. Calories per serving 198

parsnip, lentil and walnut salad

smoked mackerel superfood salad

How to make smoked mackerel superfood salad recipe - Calories per serving 492

Serves 4

Preparation time 15 minutes, Cooking time 20 minutes

Ingredients:
500 g (1 lb) butternut squash, peeled, deseeded and cut into 1 cm (½ inch)
cubes
3 tablespoons olive oil
1 teaspoon cumin seeds
1 head of broccoli, cut into florets
200 g (7 oz) frozen or fresh peas
3 tablespoons quinoa
3 tablespoons mixed seeds
2 smoked mackerel fillets
juice of 1 lemon
½ teaspoon clear honey
½ teaspoon gluten-free Dijon mustard
100 g (3½ oz) red cabbage, shredded
4 tomatoes, chopped
4 ready-cooked fresh beetroots, cut into wedges
20 g (¾ oz) radish sprouts

Method:
Place the squash in a roasting tin and sprinkle with 1 tablespoon of the oil and the cumin seeds. Place in a preheated oven, 200°C (400°F), Gas Mark 6, for 15–18 minutes until tender. Leave to cool slightly.

Meanwhile, cook the broccoli in a saucepan of boiling water for 4–5 minutes until tender, adding the peas 3 minutes before the end of the cooking time. Remove with a slotted spoon and refresh under cold running water, then drain. Cook the quinoa in the broccoli water for 15 minutes, or according to the packet instructions, then drain and leave to cool slightly.

Heat a nonstick frying pan over a medium-low heat and dry-fry the seeds, stirring frequently, until golden brown. Set aside. Heat the mackerel fillets according to the packet instructions, then skin and break into flakes.

Whisk together the remaining oil, lemon juice, honey and mustard in a small bowl. Toss together all the ingredients, except the radish sprouts, with the dressing in a serving bowl. Serve topped with the sprouts.

For smoked mackerel superfood soup, heat 1 tablespoon oil in a saucepan and fry 1 chopped onion and 1 crushed garlic clove for 3–4 minutes. Add 625 g (1¼ lb) peeled, deseeded and diced butternut squash, 100 g (3½ oz) broccoli florets, 2 tablespoons quinoa, 600 ml (1 pint) gluten-free vegetable stock and 150 ml (¼ pint) orange juice and simmer for 15 minutes. Blend until smooth. Stir in 2
skinned, flaked smoked mackerel fillets and cook for 1 minute. Serve sprinkled with 2 tablespoons toasted pumpkin seeds. Calories per serving 416

smoked mackerel superfood salad

roasted veggie and quinoa salad

How to make roasted veggie and quinoa salad recipe - Calories per serving 372

Serves 4

Preparation time 5 minutes, Cooking time 20–25 minutes

Ingredients:
3 courgettes, cut into chunks
2 red peppers, cored, deseeded and cut into chunks
2 red onions, cut into wedges
1 large aubergine, cut into chunks
3 garlic cloves, peeled
3 tablespoons olive oil
150 g (5 oz) quinoa
2 tablespoons green pesto or sun-dried tomato paste
1 tablespoon balsamic vinegar
75 g (3 oz) rocket leaves

Method:
Put all the vegetables and garlic on a large baking sheet and drizzle over the olive oil. Place in a preheated oven, 220°C (425°F), Gas Mark 7, for 20–25 minutes until tender and beginning to char.

Meanwhile, cook the quinoa in a saucepan of boiling water according to the packet instructions, then drain well.

Whisk together the pesto or tomato paste and balsamic vinegar in a small bowl. Place the roasted vegetables, rocket and quinoa in a large serving bowl and stir in the dressing. Serve warm.

For quinoa with salmon & watercress, cook the quinoa as for Roasted veggie & quinoa salad. Meanwhile, place 2 large pieces of skinless salmon fillet, about 300g (10 oz) in total, in a nonstick frying pan and cook for 3 minutes on each side until crisp and just cooked through, then flake. Whisk together 200 g (7 oz) light crème fraîche, the grated rind and juice of 1 orange and 1 tablespoon gluten-free wholegrain mustard in a small bowl. Stir the dressing into the quinoa with the flaked salmon and a bunch of chopped watercress. Calories per serving 381

roasted veggie and quinoa salad

avocado, pepper and olive salad

How to make avocado, pepper and olive salad recipe - Calories per serving 342

Serves 4

Preparation time 10 minutes, Cooking time 2 minutes

Ingredients:
1 tablespoon sesame seeds
2 avocados, peeled, stoned and chopped
juice of 1 lime
1 red pepper, cored, deseeded and chopped
1 yellow pepper, cored, deseeded and chopped
½ cucumber, finely chopped
2 carrots, peeled and chopped
2 tomatoes, chopped
4 spring onions, sliced
10 pitted black olives, halved
1 romaine lettuce, roughly torn
4 tablespoons gluten-free French dressing
1 tablespoon chopped mint

Method:
Heat a nonstick frying pan over a medium-low heat and dry-fry the sesame seeds for 2 minutes, stirring frequently, until golden brown and toasted. Set aside.

Meanwhile, place the avocados in a large bowl and toss with the lime juice to prevent discoloration. Gently toss together with the remaining ingredients except the sesame seeds.

Sprinkle the salad with the toasted sesame seeds and serve.

For peperonata with avocado & olives, heat 3 tablespoons olive oil in a frying pan, add 2 sliced garlic cloves and 3 sliced onions and cook for 1–2 minutes. Core, deseed and slice 2 red peppers and 2 yellow peppers, then add to the pan and cook for 10 minutes. Add 350 g (11½ oz) chopped ripe tomatoes and cook for a further 12–15 minutes until the peppers are soft. Stir in 1 peeled, stoned and
chopped avocado, 12 halved pitted black olives and a small handful of basil leaves. Serve with gluten-free crusty bread, if liked. Calories per serving 307 (not including bread)

avocado, pepper and olive salad

Saturday, July 2, 2016

vegetable and feta fritters

How to make vegetable and feta fritters recipe - Calories per serving 207

Serves 4

Preparation time 10 minutes, Cooking time 6–12 minutes

Ingredients:
1 large courgette, grated
grated rind of 1 lemon
2 spring onions, sliced
2 tablespoons chopped parsley
2 tablespoons chopped mint
100 g (3½ oz) feta cheese, crumbled
2 tablespoons rice flour
1 egg yolk
2 ready-cooked fresh beetroots, peeled and grated
2 tablespoons olive oil
salt and pepper
basil leaves, to garnish
mixed leaf salad, to serve

Method:
Mix together the courgette, lemon rind, spring onions, herbs, feta, rice flour and egg yolk in a large bowl and season well. Gently stir in the beetroot until the mixture is just speckled with red.

Heat a little of the oil in a frying pan, add tablespoons of the mixture to the pan and fry the fritters for 1–2 minutes on each side until golden. Transfer to a serving plate and keep warm. Repeat with the remaining mixture, adding the remaining oil to the pan as necessary.

Garnish the fritters with basil leaves and serve with a mixed leaf salad.

For cucumber & yogurt dip, to serve as an accompaniment, mix together 200 ml (7 fl oz) fat-free Greek yogurt, 1 crushed garlic clove, 1 teaspoon toasted cumin seeds, ¼ grated cucumber, squeezed of excess liquid, and a pinch of paprika in a serving dish. Season well. Calories per serving 33

vegetable and feta fritters

Friday, July 1, 2016

roasted peppers

How to make roasted peppers recipe - Calories per serving 211

Serves 4

Preparation time 10 minutes, Cooking time 25 minutes

Ingredients:
2 red peppers, halved, cored and deseeded
2 yellow peppers, halved, cored and deseeded
1 small red onion, cut into 8 wedges
2 runner beans, trimmed and cut into small batons
1 courgette, halved and sliced
3 garlic cloves, sliced
2 tablespoons extra virgin olive oil
1 teaspoon cumin seeds
120 g (4 oz) feta or goats’ cheese
salt and pepper

Method:
Place the pepper halves in a roasting tin and divide the other vegetables and the garlic between them.

Sprinkle with the oil and cumin seeds, season with salt and pepper and bake in a preheated oven, 200°C (400°F), Gas Mark 6, for 25 minutes until tender. Crumble over the cheese and serve.

For red pepper hummus, place a rinsed and drained 400 g (13 oz) can chickpeas in a blender or food processor and add the juice of ½ lemon, 2 crushed garlic cloves, 1 teaspoon ground cumin, 2 drained roasted red peppers from a jar, 2 tablespoons tahini paste and 2–3 tablespoons olive oil.

Blend until smooth, adding a little more olive oil if you want to loosen the texture. Serve the hummus with vegetable crudités. Calories per serving 310

roasted peppers

peach, feta and watercress salad

How to make peach, feta and watercress salad recipe - Calories per serving 259

Serves 4

Preparation time 10 minutes, Cooking time 2–3 minutes

Ingredients:
30 g (1 oz) pumpkin seeds
juice of ½ lemon
2 tablespoons extra virgin olive oil
½ teaspoon gluten-free Dijon mustard
1 teaspoon clear honey
1 tablespoon chopped oregano
75 g (3 oz) watercress
3 peaches, halved, stoned and sliced
4 spring onions, sliced
175 g (6 oz) feta cheese, crumbled
pepper

Method:
Heat a nonstick frying pan over a medium-low heat and dry-fry the pumpkin seeds for 2–3 minutes, stirring frequently, until slightly golden and toasted. Set aside.

Whisk together the lemon juice, oil, mustard, honey, oregano and pepper in a small bowl.

Divide the watercress between 4 plates, top with the peach slices and spring onions, then sprinkle over the feta cheese.

Serve sprinkled with the toasted pumpkin seeds and drizzled with the dressing.

For peach, feta & watercress bruschetta, cut 2 gluten-free baguettes into 1.5 cm (¾ inch) slices. Place the slices on a baking sheet and drizzle with 2 tablespoons olive oil. Bake in a preheated oven, 200°C (400°F), Gas Mark 6, for 10–12 minutes until golden.

Rub one side of each slice with a garlic clove. Halve, stone and slice 4 peaches. Top the toasts with a few watercress sprigs, the peach slices and 125 g (4 oz) crumbled feta cheese. Serve drizzled with balsamic glaze. Calories per serving 384

peach, feta and watercress salad

pear and stilton salad

How to make pear and stilton salad recipe - Calories per serving 295

Serves 4

Preparation time 15 minutes

Ingredients:
100 g (3½ oz) watercress
2 heads of chicory, sliced
3 pears, cored and sliced
¼ cucumber, sliced
juice of 1 lemon
½ teaspoon clear honey
½ teaspoon gluten-free wholegrain mustard
2 tablespoons extra virgin olive oil
100 g (3½ oz) Stilton cheese, rind removed and crumbled
2 tablespoons chopped walnuts

Method:
Toss together the watercress, chicory, pears and cucumber and place on a serving plate or in a large salad bowl.

Whisk together the lemon juice, honey, mustard and olive oil in a small bowl, then drizzle over the leaves. Sprinkle over the Stilton and walnuts and serve.

For Stilton & pear soup, melt 15 g (½ oz) butter in a pan, add 1 chopped onion and fry for 2–3 minutes until softened. Add 4 peeled, cored and chopped pears and 850 ml (1½ pints) gluten-free vegetable stock and bring to the boil, then reduce the heat and simmer for 15–18 minutes until the pears are tender. Using a hand-held blender, blend the soup until smooth.

Return to the heat and crumble in 125 g (4 oz) Stilton cheese and stir until it melts. Add a squeeze of lemon juice and season to taste. Serve sprinkled with 1 tablespoon chopped chives. Calories per serving 268

pear and stilton salad

Thursday, June 30, 2016

caprese salad

How to make caprese salad recipe - Calories per serving 130

Serves 4

Preparation time 10 minutes

Ingredients:
4 large, ripe beef tomatoes, sliced
4 x 125 g (4 oz) low-fat mozzarella balls, sliced
handful of basil leaves
2 tablespoons balsamic vinegar
2 tablespoons extra virgin olive oil
pepper

Method:
Divide the tomato slices and mozzarella slices between 4 plates, layering them alternately.

Sprinkle with the basil leaves, pepper, vinegar and olive oil and serve.

For tomato & basil soup, heat 1 tablespoon olive oil in a pan, add 1 finely chopped onion and fry for 2–3 minutes, then add 1 crushed garlic clove and cook for a further 1 minute until softened.

Add 3 x 400 g (13 oz) cans chopped tomatoes, 50 g (2 oz) chopped basil, ½ teaspoon sugar, ½ teaspoon Worcestershire sauce and 1 tablespoon tomato purée. Mix well, then pour in 400
ml (14 fl oz) boiling water and mix again.

Bring to the boil, then reduce the heat and simmer for 30 minutes. Using a hand-hand blender, blend the soup until smooth. Ladle into 4 bowls and serve sprinkled with pepper, a drizzle of olive oil and a few basil leaves.

caprese salad

Saturday, June 25, 2016

blt with fried green tomatoes

How to make blt with fried green tomatoes recipe - For a gourmet BLT (bacon, lettuce, and tomato) sandwich, add crunchy fried tomatoes and this zesty lemon and basil mayo.

MAKES 1

PREP TIME 5 mins, COOK TIME 10 mins, plus 15 mins for the fried green tomatoes

Ingredients:
3 slices of applewood or other good-quality bacon
2 thickly cut slices of goodquality white bread
2 tbsp unsalted butter, softened
2 large lettuce leaves, de-ribbed and roughly chopped
4 slices of Fried green tomatoes

For the lemon and basil mayo:
2 tbsp good-quality mayonnaise
2 tsp lemon juice
1 tbsp finely chopped basil leaves
salt and freshly ground black pepper

Method:
1 Preheat the broiler on its highest setting. To make the lemon and basil mayo, mix together the mayonnaise, lemon juice, and basil. Season well and set aside.

2 Preheat a grill pan or a large, cast-iron frying pan. While it is heating, broil the bacon under the broiler for 2–3 minutes on each side until crispy. Drain on paper towels and keep warm.

3 Spread a little butter on both sides of the bread slices and grill them in the pan for 2 minutes on each side, until nicely toasted.

4 Remove the bread slices from the heat. Spread one side of the toast with a little of the mayonnaise, then top it with the lettuce, fried green tomatoes, and the bacon. Finish with a final layer of mayonnaise and top with the second piece of bread. Cut in half to serve. Read More

Wednesday, June 22, 2016

mediterranean stuffed vegetables

How To Make mediterranean stuffed vegetables recipe - This recipe is based on the traditional Mediterranean idea of stuffing vegetables with a small amount of meat and other vegetables. In the famous Provençal dish, farci niçois, the stuffed vegetables are served with a tomato sauce.

SERVES: 4

PREPARATION: 25 MINUTES, COOKING: 11/4 HOURS

Ingredients:
1/2 cup (100 g) long-grain white rice
1/2 pound (250 g) lean ground lamb
1 onion, chopped
4 peppers, mixed colors
4 large beef tomatoes
2 large zucchini
1 tablespoon (15 ml) extra virgin olive oil
3 cloves garlic, crushed
4 cups (180 g) baby spinach leaves
2 tablespoons (30 ml) shredded fresh basil, plus 2 tablespoons (30 ml) extra, to serve
1 egg, lightly beaten
freshly ground black pepper

Method:
1 Put the rice in a saucepan with 2 cups (500 ml) water and bring to a boil. Reduce the heat to low and simmer, stirring often, for 15 minutes, or until tender. Drain well, and put into a large bowl and set aside.

2 Meanwhile, cook the lamb and onion in a nonstick frying pan over medium–high heat, stirring frequently, until the lamb is lightly browned and cooked through. Place a sieve over a bowl and put in the meat and onions. The fat will drip through and can be discarded. Clean the pan and return it to the stovetop.

3 Cut each pepper in half lengthwise, keeping the stems intact, and remove the seeds and membranes. Cut the tops off the tomatoes and hollow them out, chop the tops and tomato flesh and place in a bowl. Cut the zucchini in half lengthwise and hollow out the centers, leaving 1/4 inch (0.5 cm) thick shells, chop the zucchini flesh and add it to the bowl with the tomato.

4 Preheat the oven to 350°F (180°C). Heat the oil in the frying pan over medium heat. Add the garlic, diced tomatoes and zucchini and cook until they soften. Add the spinach and cook until wilted. Transfer the tomato mixture to the bowl with the rice, and add the lamb, basil and egg. Season with pepper and stir to combine.

5 Spoon the stuffing into the vegetable shells. Arrange the peppers and zucchini in a single layer in a deep roasting pan. Cover with foil and roast for 15 minutes. Add the tomatoes and roast for another 15 minutes, or until the vegetables are almost tender. Remove the foil and roast for another 15–20 minutes, or until the vegetables are tender and the tops are lightly browned. Serve warm or cool, sprinkled with the extra basil.

Each serving provides
313 calories, 22 g protein, 11 g fat (3 g saturated fat), 31 g carbohydrate (10 g sugars), 6 g fiber, 97 mg sodium

mediterranean stuffed vegetables

Friday, June 17, 2016

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

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

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

Thursday, June 16, 2016

Quinoa with Asparagus

How to Make Quinoa with Asparagus Recipe - Each serving provides 177 calories, 8 g protein, 5 g fat (3 g saturated fat), 24 g carbohydrate (2 g sugars), 5 g fiber, 89 mg sodium

SERVES: 6

PREPARATION: 10 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 cup (200 g) quinoa, rinsed and drained, or brown rice
1 tablespoon (15 ml) olive oil
1 small red onion, thinly sliced
1/2 cup (125 ml) homemade or low-sodium vegetable or chicken stock
3/4 pound (400 g) asparagus spears, trimmed, cut into 2 inch (5 cm) pieces
1 cup (150 g) fresh or thawed frozen peas
lemon wedges, to serve

Method:
1 Put the quinoa (or brown rice) and 2 cups (500 ml) water in a small saucepan over high heat and bring to a boil. Reduce heat to low, cover and simmer for 15 minutes, or until all the water has been absorbed (cook 30 minutes for brown rice).

2 Meanwhile, heat the oil in a large nonstick frying pan over medium heat. Add the onion and cook for about 4 minutes, or until lightly browned. Add the stock, asparagus and peas and cook for 5 minutes, or until just tender.

3 Add the quinoa and stir to mix well. Serve immediately with the lemon wedges on the side.

Quinoa with Asparagus

Vegetable Bruschetta

How to Make Vegetable Bruschetta Recipe - Each serving provides 209 calories, 4 g protein, 15 g fat (2 g saturated fat), 16 g carbohydrate (5 g sugars), 4 g fiber, 139 mg sodium

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 red pepper
1 yellow pepper
2 small zucchini
1 bulb fennel
1 red onion
3 tablespoons (45 ml) olive oil
2 cloves garlic
1 small tomato
4 medium slices ciabatta, 1 ounce (25 g) each
freshly ground black pepper
12 small fresh basil leaves

Method:
1 Preheat the broiler to high. Cut each pepper lengthwise into eight pieces, and remove the stems and seeds. Trim the zucchini and slice diagonally. Trim the fennel, and cut lengthwise into thin slices. Peel the onion and slice into rings.

2 Arrange the vegetables on a broiler pan in a single layer, positioning the peppers skin sides down. Brush with the oil and broil, on one side only, until lightly browned but still slightly firm. If necessary, cook the vegetables in batches and keep the first batch warm in the oven.

3 Meanwhile, peel and halve the cloves of garlic and halve the tomato. Toast the slices of bread on both sides.

4 Rub the top of each bread slice with the cut garlic and tomato, and pile the grilled vegetables on top. Drizzle the remaining oil over the vegetables and season to taste with pepper. Scatter the basil leaves on top and serve while still warm.

Vegetable Bruschetta

Sunday, June 5, 2016

Roasted Vegetables with Mustard Mayonnaise

How to Make Roasted Vegetables with Mustard Mayonnaise Recipe - preparation 15 minutes cooking time 40 minutes

Serves 4

Ingredients:
1kg/2¼lb fennel bulbs, baby new potatoes and red onion mix
2 unpeeled garlic cloves
5 fresh rosemary sprigs
4 tbsp olive oil
1 tbsp balsamic vinegar
salt and ground black pepper
For the mustard mayonnaise
150ml/¼ pint/scant ⅔ cup mayonnaise
2 tbsp Dijon mustard

Method:
1 Preheat the oven to 220°C/425°F/Gas 7.

2 Quarter the fennel bulbs, slice the new potatoes thickly and cut the red onions into wedges.

3 Put the vegetables, garlic and rosemary in a roasting pan Toss in the oil and season with salt and pepper.

4 Cook in the oven for 30–40 minutes or until tender and starting to char. Sprinkle with balsamic vinegar.

5 Meanwhile, make the mustard mayonnaise. Blend together the mayonnaise and mustard in a bowl.

6 Transfer the roasted vegetables to a serving dish and serve hot or cold with the mustard mayonnaise.

Roasted Vegetables with Mustard Mayonnaise

Saturday, June 4, 2016

Roasted Peppers with Balsamic Salsa

How to Make Roasted Peppers with Balsamic Salsa Recipe - preparation 15 minutes cooking time 30 minutes

Serves 4

Ingredients:
4 red and green (bell) peppers, seeded and cut into chunks
1 small red onion, chopped
4 tbsp olive oil
2 tbsp balsamic vinegar
175g/6oz tomatoes, chopped
4 tbsp chopped fresh parsley
a few dried chilli flakes
100g/3½oz rocket (arugula) or watercress and baby spinach leaves
salt and ground black pepper

Method:
1 Preheat the oven to 220°C/425°F/Gas 7.

2 Put the red and green peppers and red onion in a roasting pan and drizzle with half the oil. Roast in the oven for 30 minutes or until tender and slightly charred..

3 To make the balsamic salsa, put the roasted onion in a bowl with the pan juices, the rest of the oil and the balsamic vinegar. Add the tomatoes, parsley and dried chilli flakes. Season with salt and pepper to taste and mix well together.

4 Arrange the roasted peppers on four serving plates with rocket or watercress and baby spinach leaves and drizzle with the balsamic salsa..

Insalata Caprese

How to Make Insalata Caprese Recipe preparation 10 minutes

Serves 4

Ingredients:
3 x 150g/5oz balls mozzarella, drained
1kg/2¼lb juicy ripe tomatoes
olive oil to drizzle
a small handful of fresh basil leaves, roughly shredded
balsamic vinegar to drizzle
salt and ground black pepper

Method:
1 Slice the mozzarella balls into rounds and arrange them on a large serving plate.

2 Slice the tomatoes into rounds and place on top of the mozzarella in an attractive overlapping pattern.

3 Drizzle with the oil and season with salt and pepper. Scatter the basil over the top and serve immediately, drizzled with balsamic vinegar, if wished.

Insalata Caprese