Healthy_Food_Guide_UK_-_January_2020

MattPritchard,the

TVchefwhomade

plant-basedfood

sexy,hasa new

enticingrecipecollection.

Here are two healthy favourites

4

PERSERVING

506kcal 17gfibre

10gfat 22gprotein

1.7gsaturates 1.2gsalt

70gcarbs 329mgcalcium

7.8g sugars 8.5mg iron

Leek,spinachand

whitebeanpie

prep 10 mincook 35 minserves 2

vegan dairy free

3tspoliveoil

2 leeks,thinlysliced

1 garlicclove,finelychopped

1tspfreshthymeleaves

1tbspplainflour

200mlreduced-saltvegetablestock

400gcancannellini beans,

drained

150gbabyspinach

Juice1 lemon

Pinchgroundnutmeg

6 filopastrysheets

150g tenderstem broccoli

1 Heattheovento180°C/fan160°C/

gas4.Warm1tspoliveoilina

saucepan.Addtheleeksandfrygently

for5 minuntilstartingtosoften.

2 Addthegarlic,thymeandflour.Cook

for1 moremin,stirringwelltostopthe

flourcatching.Graduallystirinthe

stock,bitbybit, making sure there are

nolumps.

3 Addthecannellinibeansandspinach

andwarmthemuntilthespinachhas

wilted(thiswillonlytakea coupleof

min).Removefromtheheatandseason

withfreshlygroundpepper.Tweakwith

a squeezeorsooflemon juice and a

pinchofnutmeg.

4 Transferthebeanmixintoa snugpie

dish(about25x15cm).Brusheachfilo

sheetlightlywiththeremainingolive

oil,thenroughlyscrunchthemontop

ofthepieand loosely tuck them in at

theedges.

5 Transfertotheovenandbakefor

25 minoruntilthefilois goldenand

crisp.Whenthepieis nearlyready,

steamthebroccolifor 3–4 min and

serve with the pie.

1

PERSERVING

393kcal 4.7gfibre

9. 4gfat 12gprotein
   1.4gsaturates 0.4gsalt
   56gcarbs 173mgcalcium
   4.6g sugars 3 .1m g i r o n

prep5 mincook 25 minserves 4

vegan dairy free

2tbspoliveoil,plusextratodrizzle

2 courgettes,gratedor very thinly sliced

1 unwaxedlemon

2 garliccloves,finelychopped

125mlwhitewine

400mlreduced-saltvegetablestock

300mlunsweetened almond milk

300gpenne

100gfrozenpeas

100gbabyspinach

Leavesfroma small bunch fresh parsley,

chopped

A fewfreshmintleaves,chopped

2tbsp nutritional yeast (optional)

1 Warmtheoliveoilina large

saucepan.Addthecourgettesand

cookgentlyovera medium-lowheat

for 10 minuntil the courgettes start

tosoften.

2 Finelyzesthalfthelemonandadd

it tothe pan along with the garlic and

❛Cookingthepastainthesaucemeansthatasthestarchis

absorbed,it turnsthecourgettesintoa rich,glossysauce.As

longastheliquid-to-pastaratiosarecorrect,youcanadapt

this technique endlessly, using whatever veg you have to hand❜

whitewine.Letthemixturebubble

awayuntilthewinehasevaporated.

3 Tipinthestockandalmondmilk,

bringtotheboil,thenaddthepenne

andpeas.Reducetheheattoa simmer,

popona lidandsimmerfor 12 minor

untilthepastais nearlycooked.Remove

thelid,stirinthespinachandcookfor

a further2 min.Foldtheparsleyand

mintintothepan,thentasteandtweak

withfreshlygroundblackpepperanda

generoussqueezeorsooflemonjuice.

4 Pileintowarmshallowbowlsand

finishwitha smalldrizzleofoliveoil.

Sprinklewitha littlenutritionalyeast,

if using, as a parmesan substitute.

One-pot courgette, pea and spinach pasta

One-pot

courgette,peaand

spinach pasta

18 HEALTHY FOOD GUIDEJANUARY 2020

VEGAN