Delicious UK - (02)February 2020

deliciousmagazine.co.uk 79

everyday cooking.

Spicybeanstewwith
crispycaulitopping
SERVES 2. HANDS-ON TIME 30 MIN

• ½cauliflowerhead,separated
  intosmallflorets


• A fewsprayscooking oil


• 1 tspoliveoil


• 1 fatgarlicclove,finelychopped


• 1 largeredchilli,finelychopped


• 1½tspMexicanspiceblend


• 400gtingood-quality chopped
  tomatoes


• 100mlhotvegetablestock(or
  chickenstockfornon-vegetarians)


• 400gtinmixedbeans,drained
  (260gdrainedweight)


• 1 lemon,zestandjuiceofhalf,
  half cut into wedges to serve
  
  
  • 2 tbspnaturalyogurt
  
  
  • Smallhandfulfresh coriander,
    leaves picked
  
  
  
  

1 Heattheovento220°C/200°Cfan/

gas7. Spreadthecauliflowerflorets

overthebaseofa bakingtraylined

witha reusablenon-stickliner.

Spraywithcookingoil,seasonwell,

thenroastfor10-12minutes.

2 Meanwhile,heattheoil,garlic

andchilliina saucepanandcook

for1 minute.Stirinthespiceblend,

thenaddthetomatoesandstock.

Simmerfor 10 minutesovera

mediumheat.Stirinthebeans,

lemonzestanda squeezeofjuice,

thenwarmthroughfor2-3minutes.

3 Servethebeansin2 warmed

bowls, scattered with the crispy

cauliflower,plusa dollopofyogurt

andthechoppedcoriander.

PERSERVING260kcals,4.3gfat

(0.7gsaturated),15gprotein,

34gcarbs(12.6gsugars),

0.2g salt, 13g fibre →

ONNON-FASTINGDAYS...

BynutritionistAmandaUrsell

Thisisa high-fibremealwith

a goodamountofprotein.Bulk

it upto448kcalsbyadding

a drizzleofoliveoiltofinish

andservingwitha slice(about

50g)eachofsourdoughbread.

Amandaisthenutritioneditor

ofoursistermagazine

HealthyFoodGuide

THE

5:2

RECIPE