AFGHAN SALAD

"Also known as Salata. This refreshing and colourful tomato, carrot and onion salad is light and crunchy.

SERVE 4

PREP 15 minutes

Ingredients

2-3 large tomatoes, finely chopped (260g)

50g fresh coriander, roughly chopped

20g fresh mint, roughly chopped

1 lemon, juice and finely grated zest

1 tbsp extra-virgin olive oil

good pinch pepper

1 large red onion, finely diced (180g)

half cucumber, finely diced (160g)

2 large carrots, grated (250g)

Method

Add the tomatoes to a bowl with the coriander, mint, lemon juice, olive oil and pepper and mix well.

Add the red onion, cucumber and carrot. Mix well and serve.

Chef's tips

Try with different herbs such as parsley, basil or dill.Serve with grilled meat, fish or poultry.Great as part of a buffet or for a packed lunch".

Fonte e imagem: https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Afghan-salad/

The best baked pumpkin

Stuffed with nutty, fruity rice

“Oven-baked pumpkin is beautiful with spices, like in this really impressive veggie dish ”

Serves 4

Cooks In1H 30M

Difficulty Not too tricky

Vegetables, Halloween/Bonfire Night, Gluten-free, Vegetarian

Nutrition per serving

Calories 587 29%

Fat 48.3g 69%

Saturates 7.4g 37%

Protein 5.9g 13%

Carbs 32.3g 12%

Sugars 17.9g 20%

Salt 0.93g 16%

Fibre 4.9g

Of an adult's reference intake

Ingredients

1 pumpkin, about 1kg

2 cloves garlic, peeled

olive oil

1 red onion , peeled and finely chopped

1 small handful black olives, stoned and chopped

2 sprigs of fresh rosemary, leaves finely chopped

1 dried chilli

sea salt

freshly ground black pepper

½ teaspoon ground nutmeg

½ teaspoon ground cinnamon

50 g basmati rice , washed and drained

75 g dried cranberries

50 g shelled pistachio nuts

1 tangerine , zest of

200 ml organic vegetable stock

Method

Pumpkins are so versatile, the things you can do with them are endless! Their flavour goes well with chilli, nutmeg and sage. If you’ve never cooked one before, you’re in for a real treat.

Preheat the oven to 230ºC/450ºF/gas 8. Cut the lid off the pumpkin and reserve it. Scoop out the seeds with a spoon and keep them to one side. Make the hollow where the seeds were a little bigger by scooping out some more pumpkin flesh. Finely chop this pumpkin flesh and one of the garlic cloves. Heat a frying pan over a medium heat. Pour in a splash of olive oil, then add the chopped pumpkin, chopped garlic, onion, olives, and half the rosemary. Cook gently for 10 minutes or so until the pumpkin has softened.

Meanwhile, place the whole garlic clove and the remaining rosemary in a pestle and mortar. Crumble in the dried chilli, add a good pinch of salt, pepper, nutmeg and cinnamon and bash until you have a paste. Add a little olive oil to loosen up the mixture and then rub the inside of the pumpkin with it.

Season the cooked pumpkin mixture and stir in the rice, cranberries, pistachios and tangerine zest with a pinch each of nutmeg and cinnamon. Mix thoroughly then add the vegetable stock, bring to the boil and simmer for 3 minutes (no longer or the rice will end up overcooked later).

Tear off a sheet of tin foil that’s large enough to wrap the pumpkin in a double layer and lay on top of a baking tray. Place the pumpkin on top and spoon the rice mixture into it, then place its lid back on. Rub the skin with a little olive oil, wrap it up in the foil and bake in the oven for about an hour. The pumpkin is ready when you can easily push a knife into it. Bring it to the table and open it up in front of everyone. Cut it into thick wedges and tuck in, leaving the skin. Serve with seasonal greens.

Fonte e imagem: http://www.jamieoliver.com/recipes/vegetables-recipes/the-best-baked-pumpkin/#1Reu495qWqfjEQjf.99

Veggie chilli with crunchy tortilla & avocado salad

Brilliantly speedy and spicy

“This vegetarian bean chilli is packed with goodness and flavour, and is fast and easy to rustle up ”

Serves 4

Cooks In15 minutes

Difficulty: Super easy

Vegetables, Vegetarian, Gluten-free, Mexican

Nutrition per serving

Calories 749 37%

Fat 25.2g 36%

Saturates 4.8g 24%

Protein 29.1g 65%

Carbs 96.1g 37%

Sugars 16.7g 19%

Of an adult's reference intake

Ingredients

For the chilli and rice

1 dried smoked chipotle or ancho chilli

½ fresh red chilli

1 red onion

1 teaspoon sweet smoked paprika

½ teaspoon cumin seeds

1-2 garlic cloves

1 big bunch fresh coriander

olive oil

2 mixed-colour peppers

1 x 400 g tin of chickpeas

1 x 400 g tin of black beans

700 g passata

1x 250 g pack of cooked mixed long grain & wild rice

For the salad

4 small corn tortilla wraps

2 ripe avocados

3 heaped tablespoons fat-free natural yoghurt , plus extra to serve

2 limes

1 romaine lettuce

½ cucumber

1 fresh red chilli

1 handful ripe cherry tomatoes

Method

Ingredients out • Oven at 200°C/400°F/gas 6 • Food processor (bowl blade) • Lidded casserole pan, high heat • Stick blender

START COOKING

Put the chillies, peeled and halved red onion, paprika and cumin seeds into the processor, squash in the unpeeled garlic through a garlic crusher, then add the coriander stalks (reserving the leaves) and 2 tablespoons of oil, and whiz until fine • Tip into the pan, then add the deseeded and roughly chopped peppers, drained chickpeas and black beans, a pinch of salt and pepper and the passata, stir well and put the lid on • Fold the tortillas in half, slice into 0.5cm strips, sprinkle on to a baking tray and pop in the oven until golden and crisp

Put most of the coriander leaves, a pinch of salt and pepper, half a peeled avocado, the yoghurt and the juice from 2 limes into a jug and whiz with a stick blender until silky • Check and adjust the seasoning of the chilli, leave the lid off • Remove the tortillas from the oven into a bowl, cut the lettuce into chunky wedges and add to the bowl • Scoop and dot over curls of avocado • Peel the cucumber into ribbons and finely slice half a chilli, then scatter both over the top

Make a well in the middle of the chilli and tip in the rice, then pop the lid on for the last few minutes to warm the rice through • Pour the dressing over the salad, pick over the remaining coriander leaves, finely slice the remaining chilli and sprinkle over the top along with the halved cherry tomatoes, then toss everything together • Serve with dollops of yoghurt.

Fonte e imagem: http://www.jamieoliver.com/recipes/vegetables-recipes/veggie-chilli-with-crunchy-tortilla-avocado-salad/#utt8JtIgOdo2ZHVb.99

Chickpea Avocado Salad

Keepin' it Kind

"Makes 5 Cups

Ready In: 15 minutes

INGREDIENTS:

4 cups cooked chickpeas, or 2 (15-ounce) cans, drained and rinsed

1 small red onion, peeled and diced small

2 cloves garlic, peeled and minced

Zest of 1 lime and juice of 4 limes

1 jalapeño pepper, minced (for less heat, remove the seeds)

1⁄2 cup chopped cilantro

Sea salt to taste

1 avocado, coarsely chopped

Serve this flavorful salad on a bed of greens for a complete meal. I like arugula with this dish, but feel free to use your favorite.

From Forks Over Knives - The Cookbook

Instructions: 1. Combine all ingredients in a medium bowl and mix well. Add the avocado just before serving."

Fonte e imagem: http://www.forksoverknives.com/recipes/chickpea-avocado-salad-2/

Gorgeous Greek salad

Fotografia: David Loftus

"Nutritional Information - Amount per serving:

• Calories 220kcal
• Carbs 9.8g
• Sugar 8.2g
• Fat 14.5g
• Saturates 7.5g
• Protein 10.1g

Serves 4-6

Ingredients

• 1 cucumber
• 4 tomatoes, on the vine
• 1 green pepper
• 6 black olives (stone in)
• 1 red onion, peeled
• extra virgin olive oil
• freshly ground black pepper
• red wine vinegar
• 1 lemon
• 200 g feta cheese
• 1 few sprigs of flowering oregano
• 1 small bunch of fresh mint

Method

Scratch a fork down the sides of the cucumber so it leaves deep grooves in the skin, then chop into erratic slices at an angle. Roughly chop the tomatoes, deseed and slice the pepper lengthways and add to a salad bowl with the chopped veg.

Destone the olives and tear into the bowl. Halve and finely slice the red onion (you can also try shaving it with a speed peeler), then add to the bowl along with a good drizzle of extra virgin olive oil, a good pinch of black pepper and a splash of red wine vinegar.

Toss everything together, then add a good squeeze of lemon juice. Break the feta in half and place on top, add a scattering of flowering oregano, drizzle over a little more extra virgin olive oil and pick over the mint leaves".

Fonte e imagem: http://www.jamieoliver.com/recipes/vegetables-recipes/gorgeous-greek-salad

Massa peperonata

Fotografia: David Loftus

"Este é um grande prato de massa com rigatoni, o que é bastante robusto, um bom almoço. O mascarpone ou crème fraîche é uma adição encantadora, mas pode deixá-lo fora se preferir. Ele lhe dará um molho maravilhoso, mas experimente primeiro fazer a receita sem os laticíneos.

 

Informação Nutritional - por dose:

• Calorias 604kcal
• Hidratos de carbono 92.0g
• Açúcar 16.4 g
• Gordura 14.0g
• Gorduras saturadas 4.2g
• Proteínas 23.4g

Ingredientes

•  2 pimentos vermelhos, sem sementes e cortados em tiras
• 2 pimentos amarelos, sem sementes e cortados em tiras
• azeite
• sal grosso
• pimenta preta moída
• 2 cebolas roxas, descascadas e finamente cortadas
• 2 dentes de alho, descascados e picados
• 2 mãos-cheias de salsa, folhas picadas e caules reservados
• 2 colheres (sopa) de vinagre, vermelho ou balsâmico
• 2 mãos-cheias de Queijo Parmesão, ralado
• 2  colheres (sopa) de queijo mascarpone ou crème fraîche, opcional
• 500 g de massa rigatoni, penne ou esparguete

Preparação

Coloque todos os pimentos numa frigideira grande em lume médio com um pouco de azeite e uma pitada de sal e pimenta. Coloque uma tampa, e deixe cozinhar lentamente por 15 minutos até ficarem macios. Os pimentos deverão cozinhar lentamente, para realçar o sabor. Adicione a cebola e cozinhe por mais 20 minutos. Em seguida, adicione o alho e os talos de salsa picados, misture bem. Cozinhe cerca de 3 minutos. Prove e, se necessário, tempere com um pouco mais de sal e pimenta. Adicione o vinagre - com cuidado porque pode respingar. Em seguida, adicione um punhado de parmesão ralado e o mascarpone ou crème fraîche, se usar, e baixe o fogo para o mínimo, deixando em lume brando enquanto cozinha o macarrão.

Enquanto isso, coloque uma panela grande de água salgada para ferver. Adicione a massa na água a ferver e cozinhe de acordo com as instruções da embalagem. Quando cozida, escorra a massa num coador, reservando um pouco da água do cozimento. Coloque os pimentos, massa e folhas de salsa numa tigela grande aquecida. Misture, em seguida adicione um pouco da água de cozimento de massas e tempere com azeite extra-virgem. Sirva imediatamente polvilhado com o restante do queijo Parmesão".

Fonte e imagem: http://www.jamieoliver.com/recipes/pasta-recipes/pasta-peperonata

White Bean and Tuna Panzanella

Anna Williams

 Serves 4| Hands-On Time: 05m | Total Time: 10m

Ingredients

• 1/2 baguette, torn into 2-inch pieces
• 4 tablespoons olive oil
• 1 19-ounce can cannellini beans, rinsed
• 2 pickles (preferably half-sour), cut into bite-size pieces
• 1 small red onion, thinly sliced
• 2 tablespoons red wine vinegar
• kosher salt and pepper
• 2 6-ounce cans tuna, drained

Directions

1. Heat broiler. On a broilerproof rimmed baking sheet, toss the baguette pieces with 1 tablespoon of the oil. Broil until golden, 3 to 4 minutes.
2. In a large bowl, combine the beans, pickles, onion, vinegar, the remaining 3 tablespoons of oil, ½ teaspoon salt, and ¼ teaspoon pepper.
3. Fold in the toasted baguette.
4. Divide the mixture among bowls and top with the tuna.

By Sara Quessenberry and Kate Merker,  August 2008

 

Fonte e imagem:

http://www.realsimple.com/food-recipes/browse-all-recipes/white-bean-tuna-panzanella-00000000000706/index.html