2019-05-01_Healthy_Food_Guide_UK

Artichokepaella

prep 10 mincook 25 min

serves 1 glutenfree

dairyfree vegan

2tspoliveoil

½onion,diced

1 garlicclove,sliced

½redpepper,roughlysliced

60garboriorice

Pinchturmeric

½reduced-saltvegetablestock

cube

30gfrozenpeas

20gartichokeheartsfroma jar,

drained

1 Heattheoilina non-stick

fryingpanovera medium

heat,addtheonionandfry

fora fewminuntilsoftened.

Addthegarlicandfryfora

fewmoremin.Justbefore

thegarlicstartstobrown,

addtheredpepper,arborio

riceandturmeric,andseason

withfreshlygroundblack

pepper.Stirfor1 mintocoat

thericeinthemixture.

2 Add100mlboilingwater

tothepan,thencrumblein

the½stockcubeandsimmer,

stirringcontinuously,asthe

liquidis absorbedbythe

rice.Graduallyaddmore

boilingwater(100mlata

time– youwillneedabout

400mlintotal),untiltherice

is cooked.Thiswilltake

about 15 min.

3 Whenthericeis cooked,

stirinthefrozenpeasand

cookforabout3 min,then

addtheartichokes.Remove

fromtheheatandseason

withmorepeppertoserve.

2

PERSERVING

415kcal 7gfibre

12gf a t 8.1gprotein

2gsaturates 0.7gsalt

63gcarbs 44mgcalcium

10gsugars 1.7mgiron

3

PERSERVING

433kcal 6.6gfibre

11gf a t 13gprotein

1.9gsaturates 0.3gsalt

65gcarbs 98mgcalcium

18gsugars 3.7mgiron

prep 10 min cook 20 min

serves 1 dairy free

vegan

2tsp olive oil

1 red onion, roughly diced

1 courgette, roughly diced

½ x 400g can chopped

tomatoes

½ reduced-salt vegetable

stock cube

60g couscous (about ½ mug)

1 Heat 1tsp oil in a non-stick

frying pan over a medium

heat, then add the diced

onion and courgette, season

generously with freshly

ground black pepper, then

fry for about 10 min. Add the

chopped tomatoes and

simmer for another 10 min.

Season again with pepper.

2 Meanwhile, dissolve the

½ stock cube in 100–150ml

(½ mug – see tip) boiling

‘You can pick

up jars of

artichoke

hearts in the

supermarket.

I always think

they feel a bit

special and

exotic – so

they make the

perfect star

ingredient in

this stunning

vegan paella.’

Ratatouille

‘There’s something honestandrusticabout

ratatouille. It’s not themostglamorousdish,

but it’s certainly one ofthemostsatisfying.’

waterina largeheatproof

jugorbowl.Stirinthe

couscousandleaveto

standfor5 min,thenfluff

upwitha fork.

3 Servetheratatouillewith

thecouscous,drizzledwith

theremaining1tspoiland

sprinkledwithmoreblack

peppertotaste.

TipUsethesamemugto

measurethewaterandthe

couscousasthevolume

shouldberoughlyequal.

Ratatouille

Budget cooking

MAY 2019 HEALTHY FOOD GUIDE 73