On this page: Nice n Spicy Chickpeas Coconut, Rice, Beans and Sweet Potato Meaty Tangine Fruity bean pittas

(V) = Vegetarian

"Nice 'n' Spicy Chickpeas" (V) Serves 2-3
Preparation & Cooking Time: 10-20 minutes Ingredients 1 x 400-410g tin chickpeas 1 chopped onion 2-3 cloves of garlic 1/2 tablespoon ground coriander 1 teaspoon ground cumin 1/2 teaspoon ground turmeric pinch of cayenne 1 tablespoon rapeseed oil 200g chopped tomatoes 120ml (4 fl oz) water Optional: 1 tablespoon cumin seeds Dash of lemon juice Pinch of garam masala 2 tablespoons natural yoghurt	Heat 1-2 tablespoons oil in a large non-stick pan Fry onions and garlic in oil quickly for 1 minute Add ground cumin, coriander, cayenne and turmericand mix with the onions and garlic for a further 1-2 minutes being careful not to burn Add chickpeas & chopped tinned tomatoes & water. Mix and cover with a lid and simmer for 10 minutes Optional: Dry fry the cumin seeds and add to chickpea mixture with a dash of lemon juice a pinch of garam masala. Swirl in yoghurt and serve with a carbohydrate food* *SERVE with rice, chunk of bread, cous-cous, pasta, jacket potato, noodles and cucumber/tomato salad
Approximate analysis per serve: Energy 350kcals Carbohydrate 45g Protein 19.5g Fat 13g Fibre 10g
Nutrition Bonus Good source of protein, fibre, B vitamins, carbohydrate (low glycaemic index) and manganese, with useful amounts of iron, potassium, magnesium, folate, lycopene and Vitamin E

Coconut, Rice, Beans and Sweet Potato (V) Serves 2 (contributed by Nicky Gilbert SRD in "Cook and Train without the Strain")
Preparation and Cooking Time: 25 minutes Ingredients 2 tablespoons olive or vegetable oil 1 onion sliced 175g (6oz) sweet potato peeled and cut into small cubes 225g (80z) basmati rice 400g can coconut milk (or creamed coconut with added water equivalent to 400g) 400g can red kidney beans 1 tablespoon fresh coriander, chopped Salt and pepper to taste	Heat the oil in a large saucepan and add the onion and fry gently for 4 minutes until softened. Add sweet potato and cook for 3 minutes until it starts to soften. Stir in the basmati rice with the coconut milk and bring to the boil, cover and simmer gently for 10 minutes, until the rice is tender and has absorbed all the milk Stir in the kidney beans and chopped coriander and season *SERVE with French bread and salad
Approximate analysis per serve: Energy 870kcals Carbohydrate 155g Protein 23g Fat 18g Fibre 16g
Nutrition Bonus Good source of carbohydrate, protein, Vitamin A, moderate source of calcium, iron and Vitamin C

Meaty Tangine Serves 2-3 (Taken from "Make it Easy", the Recipe for Love, British Meat)
Preparation and Cooking Time: 15-20 minutes Ingredients 225g (8oz) lean beef, lamb or pork steaks, cut into small cubes 1 teaspoon oil 1 red onion, chopped 75g (3oz) ready-to-eat apricots, chopped 1 tablespoon ground cumin 1 tablespoon ground cinnamon 1 tablespoon ground turmeric 1/2 teaspoon ground allspice 400g can chickpeas 300ml (1/2 pint) stock e.g. made from a cube 150ml (1/4 pint) white wine (or substitute for more stock) 175g (6oz) cous cous 1 tablespon fresh coriander, chopped (optional)	Heat the oil in a large non-stick wok or saucepan and cook the onion over a low heat for 2-3 minutes Add the meat and cook until browned Add remaining ingredients, except cous cous and coriander Bring to the boil, cover and simmer for 2-3 minutes Take off the heat, add remaining ingredients Cover and leave for 2-3 minutes SERVE with mixed salad or seasonal vegetables and crusty bread
Approximate analysis (per serve): Energy 506 kcals Carbohydrate 70g Protein 31g Fat 13.5g * Fibre 8g *(based on average trimmed lamb)
Nutrition Bonus Excellent source of protein, iron, zinc, chromium and good source of B Vitamins (including B12), magnesium, potassium

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