Healthy_Food_Guide_UK_-_January_2020

(Jacob Rumans) #1
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


  1. 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

Free download pdf