PUMPKIN, CHICKPEA, FETA & PICKLED RADISH SALAD
Prep Time: 15 mins Cook Time: 50 mins Serves 4 (As a light meal)
● 1 Tbsp harissa paste or gluten-free harissa paste
● 900g butternut pumpkin, skin on, seeds removed, chopped
● Freshly ground black pepper
● 2 x 420g cans no-added-salt chickpeas, drained
● 2 Tbsp sherry vinegar
● 1 tsp caster sugar
● 1 Tbsp water
● 200g radishes, cut into pieces
● 50g reduced-fat feta, crumbled
● 1 small bunch dill, chopped
● 2 Tbsp pumpkin seeds, toasted
➤ Preheat oven to 180°C (fanforced). Line a large roasting pan with baking paper.
➤ Combine olive oil, harissa paste, pumpkin and black pepper in a bowl. Spread out over prepared roasting pan. Roast for 30 minutes. Add chickpeas and toss to combine. Roast for a further 20 minutes.
➤ Meanwhile, heat vinegar, sugar and water in a saucepan. Bring to a simmer over medium heat. Remove pan from heat and tip in radishes. Mix and set aside.
➤ Pile pumpkin and chickpeas onto a serving platter. Toss through most of the feta and dill. Scatter over pickled radishes and their juices. Top with remaining feta, dill and pumpkin seeds.
Cook's tip: To toast pumpkin seeds, cook in a small non-stick frying pan over medium heat for 2-3 minutes or until lightly toasted.
Per serve: 1420kJ, protein 17g, total fat 13g (sat. fat 3g), carbs 31g, fibre 10g, sodium 285mg
THREE BEAN SPRING MINESTRONE
Prep time: 10 mins Cook time: 20 mins Serves 3 (As a light meal)
● 1 Tbsp olive oil, plus extra, for drizzling
● 1 eschalot, chopped
● 1 bulb fennel, thinly sliced
● 2 cloves garlic, chopped
● 420g can no-added-salt cannellini beans, undrained
● 400g can borlotti beans, drained and rinsed well
● 350ml salt-reduced vegetable stock or gluten-free stock
● 350ml water
● 100g green beans, chopped
● 150g frozen peas
● Finely grated zest of 1 lemon
● 30g finely grated parmesan
● Freshly ground black pepper
● Handful basil leaves, torn, to serve
➤ Heat olive oil in a medium saucepan over medium heat. Add eschalot, fennel and garlic to pan. Cook, stirring occasionally, for 6-7 minutes, or until vegetables soften. Drain cannellini beans, reserving the starchy water from half of the can.
➤ Add beans, reserved cannellini bean water, stock, water and green beans. Simmer for 10 minutes, or until green beans are completely softened.
➤ Add peas and then simmer for 2 minutes. Stir in lemon zest and parmesan. Season with pepper. Ladle into serving bowls. Top with basil leaves and serve.
Per serve: 1320kJ, protein 19g, total fat 11g (sat. fat 3g), carbs 31g, fibre 16g, sodium 717mg
SATAY TOFU SKEWERS WITH ASIAN GREENS
Prep Time: 15 Mins (+ 30 Mins Marinating) Cook Time: 10 Mins Serves 2 (As a light meal)
● 1 1/2 Tbsp no-added-salt-or-sugar smooth peanut butter
● 1 tsp salt-reduced soy sauce or gluten-free soy sauce
● Pinch of chilli flakes
● 1 lime, ½ juiced, ½ cut into wedges
● 2 1/2 Tbsp water
● 150g firm tofu, cut into chunks
● 2 tsp olive oil
● 1 clove garlic, sliced
● Small piece ginger, sliced
● 1 bunch Asian greens, leaves separated, washed
● 1 Tbsp unsalted dry roasted peanuts, roughly chopped
➤ Combine peanut butter, soy sauce, chilli flakes, lime juice and the water in a small bowl. Pour half the mixture into a shallow dish. Add tofu and stir to coat. Set aside for 30 minutes to marinate. Thread tofu onto 4 metal or wooden skewers (see Cook’s Tip, below) and place on a baking tray.
➤ Preheat grill on medium-high. Line grill tray with foil. Place tofu on tray and cook for 4 minutes each side or until browned and crisp.
➤ Meanwhile, heat oil in a large non-stick frying pan over mediumhigh heat. Add garlic and ginger and cook, stirring, for 1 minute. Add Asian greens and cook for 2-3 minutes, or until their leaves start to wilt.
➤ Divide greens and skewers between serving plates. Sprinkle over peanuts and drizzle over rest of sauce. Serve with lime wedges.
Cook's Tip: If using wooden skewers, soak them in cold water for 30 minutes. Drain well.
Per serve: 1250kJ, protein 16g, total fat 23g (sat. fat 4g), carbs 3g, fibre 7g, sodium 141mg
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