Healthy_Food_Guide_UK_-_January_2020

Beetrootandtofu

withcurryleaves

prep 10 mincook 35 minserves 4

vegan dairy free

Spraycookingoil

1 largeonion,chopped

1tspblackmustardseeds

1tbspcorianderseeds

½tbspcuminseeds

1tspgroundturmeric

1tspchillipowder

1 cinnamonstick

500gwaxypotatoes,cutinto3cmchunks

500ml reduced-salt vegan stock

2

PERSERVING

263kcal 7.2gfibre

8gfat 13. 4gprotein

3.6gsaturates 1.1gsalt

39.1gc a r b s 158mgcalcium

14.1g sugar 3.6mg iron

lemonzest,pouroverthestock,then

puréeuntiljustsmooth.Transfer

thepuréetoa smallsaucepanandset

overa mediumheatfor3–5minuntilhot.

5 Dividethemushroomsandquinoa

mixtureamong4 plates,thenservewith

a dollopofbeanpurée,garnishedwith

thyme sprigs and a lemon wedge.

3

PERSERVING

287kcal 12.2gfibre

4.7gfat 16.6gprotein

0.8gsaturates 0.3gsalt

44.9gcarbs 106mgcalcium

5.9g sugars 6.2mg iron

Bakedmushroomswith
whitebeanpurée
prep 15 mincook 40 min
serves 4 vegan dairy free

3 garliccloves,crushed
2tspfreshthyme leaves, plus extra sprigs
togarnish
Zestandjuice½lemon
8 largeflatmushrooms, stalks trimmed
Sprayoil
175gquinoa
300gmixedfrozensweetcornandpeas
1tspreduced-saltveganstockpowder
400gtincannellinibeansinwater, drained
Lemon wedges, to serve

1 Heattheovento200ºC/fan180°C/
gas6.Mixthegarlic,2tspthyme and
lemonjuiceina smallbowl.
2 Putthemushrooms,top-sidedown,
ona largebakingtray.Lightlyspray
withoilanddrizzleoverthelemon
mixture,thenbakefor 40 minor until
themushroomsarecooked.
3 Meanwhile,rinsethequinoaandput
it ina largepanwith250mlcoldwater.
Bringtotheboil,thenreducetheheat
tolow,coverandsimmergentlyfor
12 min.Addthesweetcornandpeas
andcookfora further3 min,covered,
oruntilallthewateris absorbedand
thequinoais cooked.Keepwarm.
4 Mixthestockpowderwith3tbsp
boilingwaterina smallbowl.Putthe
beans in a food processor with the

3tbspdesiccatedcoconut

10 freshordriedcurryleaves

400gcookedbeetroot,chopped

300gfirmtofu,cutintolargechunks

Chopped fresh coriander, to garnish

1 Spraya largesaucepanwithoiland

setovera medium-highheat.Add

theonionandfryfor 10 minoruntil

softened.Roughlycrushthemustard,

corianderandcuminseedsina pestle

andmortar,thenaddtothepanwiththe

turmeric,chillipowderandcinnamon

stick.Fryfor2–3minuntilfragrant.

2 Addthepotatoes,stock,coconutand

curryleavestothepan.Coverand

simmerfor 15 minoruntilthepotatoes

arejusttender.Removethelidand

cookfor5 min,thenaddthebeetroot.

3 Meanwhile,spraya fryingpanwith

oilandfrythetofuovera mediumheat

for5 min,turning,oruntilgolden.Add

thetofutothecurryforthelast5 min

ofcookingtime.Garnish with the

coriander to serve.

Bakedmushroomswith

white bean purée

Beetrootandtofu

with curry leaves

EAT FOR BETTER HEALTH

JANUARY 2020HEALTHY FOOD GUIDE 65