Beetroot and broad bean salad
Sweet and earthy roasted beetroot mixed with
slightly nutty broad beans – both storehouses of nutrients – is a match made in
heaven.
Serves 2 Easy/Prepare ahead; Preparation:
15 minutes; Cook: 45 minutes
Ingredients
·
500g (1lb 2oz) raw beetroot, peeled and sliced
into small wedges 2tbsp olive oil
·
1/3 pack fresh thyme, leaves picked
·
250g (9oz) broad beans
·
3tbsp red wine vinegar
·
4 spring onions, finely sliced
·
50g (2oz) mixed baby leaves
·
100g (4oz) feta, crumbled
Directions
1.
Heat the oven to 200C, 180C fan, 400F, gas 6.
Toss the beetroot in half the oil, and scatter with half the thyme and a pinch
of salt and pepper. Roast for 40 to 45 minutes until tender.
2.
Meanwhile, blanch the broad beans in boiling
water for 2 to 3 minutes then drain and pod (they can be tough and bitter if
they’re not podded). Mix the remaining oil and vinegar together and toss with
beetroot, broad beans, spring onions, remaining thyme, leaves and feta.
Per serving: 400 calories, 23g fat (9g
saturated), 31g carbohydrate
Make
It Quick
You can roast the beetroot the day before
to make this a super-quick supper – or even buy freshly cooked beetroot (not in
vinegar). It’s also delicious with any goat’s cheese and some toasted walnuts.
Lamb kofta with tzatziki
These lightly spiced are delicious with the
cooling tzatziki dip and flatbreads.
Makes 15 to 20 kafta Easy/Prepare
ahead/Freeze; Prep: 15 mins, plus chilling. Cook: 15 mins
For
The Kofta
Ingredients
·
500g (1lb 2oz) minced lamb
·
1 onion, grated
·
1½tsp hot smoked paprika
·
1½tsp ground cumin
·
1tsp cinnamon
·
Small bunch coriander, roughly chopped
·
Small bunch mint leaves, roughly chopped
·
Zest 1 lemon
·
2tbsp oil
For The Tzatziki
Ingredients
·
1 cucumber, halved lengthways, deseeded and
grated
·
200ml (7fl oz) natural yogurt
·
Small bunch mint leaves, picked and roughly
chopped
·
3 spring onions, finely chopped.
·
1 fat garlic clove, crushed juice ½ lemon
·
2tsp extra virgin olive oil
Directions
1.
To make the kofta, mix the kofta ingredients
(not the oil) plus 1tsp salt and some freshly ground black pepper. Fry off a
small piece and taste it once cooked through to check the seasoning. Shape into
small, slightly flattened sausage shapes about half the size of your palm.
Cover and chill for 30 minutes. You can freeze at this stage; thaw out before
cooking.
2.
Heat the oven to 180C, 160C fan, 350F, gas 4.
Heat the oil in a frying pan and fry the kofta in batches for 2 minutes on each
side until browned. Transfer to a baking sheet and cook in the oven for 10
minutes or until cooked through.
3.
To make the tzatziki, mix 1tsp salt into the
cucumber and leave in a sieve to get rid of excess water. In a small bowl, mix
together the remaining ingredients (not the oil), then squeeze as much liquid
out of the cucumber as possible. Stir the cucumber through the tzatziki and
drizzle with the oil.
Serve
with
The kofta and some flatbreads. Per kofta:
98-74 calories, 7-5g fat (2.5-2g saturated), 2-1.5g carbohydrate.
