Essentials South Africa – August 2019

2 tbsp olive oil

2 onions, sliced

2 garlic cloves, crushed

250g canned lentils, rinsed and

drained

400g canned chopped

tomatoes

2 tbsp smoked paprika

500ml vegetable stock

1 cauliflower, outer

leaves trimmed

50g Cheddar cheese, grated

1

Heat the oil in a pan, add

the onion and cook gently

for 5 min to soften. Add the

garlic, lentils, tomatoes, most

of the paprika (reserving a

little to sprinkle over the top)

and the stock. Season well,

bring to the boil, cover and

simmer for 20 min, stirring

occasionally, until the sauce

has thickened slightly.

2

While the sauce is

cooking, cook the whole

cauliflower in a large pan of

water for 15 min until just

tender. Drain well.

3

Heat the oven to 200°C.

Pour the sauce into a

baking dish, then put the

cauliflower on top and

sprinkle over the cheese and

remaining paprika. Bake for

10-15 min until the cheese is

bubbling and golden. Serve

with crusty bread and salad.

1 223kJ Per SerViNG

11g FAt 4g SAt FAt

27g CArBS

ROASTED CAULIFLOWER

WITH LENTILS AND TOMATO

SerVeS 4 r eAdY iN 1 Hr

veggie

option

60g mixed fresh parsley and coriander

Finely grated zest and juice of 1 lemon

50g toasted, flaked almonds

1 tsp ground coriander

100ml olive oil

3 tbsp freshly grated Parmesan

600g half side of salmon or salmon pieces

Roast fennel or baby potatoes, to serve

1

Heat the oven to 200°C. Put the parsley and

coriander into a small food processor with the

lemon zest, almonds and ground coriander. Blend

until finely chopped then, with the motor running,

gradually pour in the oil to make a thick purée. Add

the Parmesan, season with salt and freshly ground

pepper, and blend briefly to mix.

2

Put the salmon, skin-side down, on a baking

sheet lined with baking paper. Sprinkle with

half the lemon juice and season well. Spread

3 tbsp of the pesto over the salmon, bake for

15 min, until just cooked through. Leave to stand

for 5 min before serving with the rest of the pesto,

a squeeze of the remaining lemon juice and

some roasted fennel or baby potatoes.

2 142kJ Per SerViNG 42g FAt

9.5g SAt FAt 1g CArBS

SALMON WITH CORIANDER

AND PARSLEY PESTO

SerVeS 4 r eAdY iN 30 MiN

food | weekend kitchen

feature

Nichola Palmer

photography

ti-mediacontent.com

Top tip!

if you can’t get a side

of salmon, use pieces

of salmon fillet and

bake for a few

min less.