2019-06-01_Healthy_Food_Guide_UK_(2)

RECIPES:

KERRIE

RAY.

PHOTOS:

MARK

O’MEARA

prep 15 mincook8 min

serves 2 (withleftoverhummus)

dairyfree vegan

Forthehummus

350gpackpeeledand

choppedsquash

400gcannoaddedsalt

chickpeas,rinsedanddrained

2tbsptahini

2tspgroundcumin

1 garlicclove,crushed

2–3tbsplemonjuice

2tbspdukkah

Toserve

1 largecarrot,cutintobatons

2 celerystalks,cutintobatons

150gsugarsnappeas,trimmed

150ggreenbeans,trimmed

2 smallwholemealpittas,

toasted

1 Putthesquashand

1tbspwaterina medium

microwave-safebowl.Cover

andcookonhighfor6–8min

untiltender.Drain,cooland

transfertoa largebowl.

2 Addthechickpeastothe

squashandmashlightly.Stir

prep 15 mincook 10 min

serves 2 vegetarian

40gbulgurwheat

½smallredonion,finely

chopped

4tbspchoppedfreshflatleaf

parsley

4tbspchoppedfreshmint

1 largetomato,chopped

1 garlicclove,crushed

Zestandjuice1 lemon

Toserve

6 smallcookedfalafels(bought

orhomemade)

2 x 18–20cmwholemealkhobez

breads(orpittas)

75greduced-fathummus

2tbspgratedreduced-fat

maturecheese

1 Cookthebulgurina small

panofboilingwaterfor 10

min.Drain,rinseundercold

water,thendrainagain.

Squeezeoutexcessmoisture

andtransfertoa bowl.

2 Addtheonion,parsley,

mint,tomato,garlic,lemon

zestand1–2tbsplemonjuice

inthetahini,cuminand

garlic,andseasonwith

groundblackpepper.Add

thelemonjuicetotaste.

Dividehalfthemixture

between2 airtightcontainers

(seebelow).Sprinkleover

thedukkah,sealand

refrigerateovernight.

3 Popthevegetablebatons

intoa containerorfoodbag

andrefrigerateovernight.

4 Whenreadytoeat,warm

ortoastthepittasandtear

intostrips.Servewiththe

hummusandveggiesticks.

Leftoverhummuswillkeep

forupto3 daysinthefridge,

or2 monthsinthefreezer.

tothebulgur.Seasonwith

blackpepperandmixwell.

Dividethetaboulehbetween

2 airtightcontainers,seal

andrefrigerateovernight.

3 Whenreadytoeat,putthe

falafelsona platebetween

2 sheetsofpapertoweland

heatinthemicrowavefor

30–60sec.Puta flatbreadon

a plateandspreadsome

hummusdownthecentre.

Put3 falafelsontopofthe

hummusandcrushslightly.

Topwiththegratedcheese

andtabouleh.Repeatwith

thesecondflatbread,then

rollupandcutthewrapsin

halftoeat.

4

PERSERVING

512kcal 17gfibre

21gfat 22gprotein

3.2gsaturates 0.5gsalt

48gcarbs 494mgcalcium

15gsugars 13mgiron

2

PER SERVING

498kcal 9.5g fibre

13g fat 20g protein

2.8g saturates 1g salt

69g carbs 151mg calcium

8g sugars 2.4mg iron

Squash hummus with dippers Falafel and tabouleh wrap

62 HEALTHY FOOD GUIDE JUNE 2019