Indian

Spiced Black Bean Casserole

Ingredients

340g/12 oz dried black beans | Fry Light, for spraying | 1 tsp crushed dried red chilli | 1 onion, chopped | 1 red or yellow pepper, deseeded & chopped | 1 1/2 tbsp dried cumin | 1 tbsp hot curry powder | 1 tsp dried cinnamon | 1 tsp dried turmeric | 1/2 tsp ground coriander | 1 tsp Herbes de Provence | 1 green chilli, seeds removed & finely chopped | 2 x 397g/14 oz cans plum tomatoes, chopped | 4-5 garlic cloves, crushed | 1 cinnamon stick | 568ml/1 pt stock made with Vecon | salt & ground black pepper
  • Complexity: advanced
  • Origin: Indian

Spicy Bean & Vegetable Pie

Ingredients

Fry Light, for spraying | 2 garlic cloves, crushed | 2 leeks, sliced | 227g/8 oz parsnips, diced | 3 medium sized carrots, diced | 3 sticks celery, sliced | 5 mushrooms, sliced | 397g/14 oz can mixed beans in chilli sauce | 142ml / 1/4 pt passata | 142ml / 1/4 pt stock made with Vecon | salt & ground black pepper | Topping: | 681g / 1 1/2 lb potato, diced | 681g / 1 1/2 lb parsnips, diced | 42g / 1 1/2 oz reduced fat cheddar cheese, grated (optional) | 4 tbsp freshly chopped chives
  • Complexity: easy
  • Origin: Indian

Pumpkin & Lemon Lentils

Ingredients

1 medium onion, chopped | 170g/6 oz red lentils | 710ml / 1 1/4 pt stock made with Vecon | 397g/14 oz pumpkin, diced | 3 tbsp lemon juice | grated rind of 1 lemon | 1 tsp freshly grated ginger | 2 level tbsp freshly chopped coriander | 1/2 tsp ground cumin | salt & ground black pepper | 1 bunch spring onions, finely chopped, to garnish

Moorish Chick Peas

Ingredients

1 large onion, chopped | 2 garlic cloves, crushed | 1 green pepper, deseeded & sliced | 2 x 397g/14 oz cans chick peas, drained | 397g/14 oz can chopped tomatoes | 1 tsp ground cumin | 1 tsp dried oregano | 1 tsp cayenne pepper | salt & ground black pepper to taste | l98g/7 oz can sweetcorn

Chilli Bean Cottage Pie

Ingredients

Fry Light, for spraying | 1/2 onion, chopped | 1/4 tsp dried oregano | 1/4 tsp chilli powder | 198g/7 oz can chopped tomatoes | 198g/7 oz can red kidney beans, drained | 113g/4 oz swede, peeled | 113g/4 oz parsnips, peeled | 198g/7 oz potatoes, peeled | 2 tbsp skimmed milk | salt & ground black pepper | 28g/1 oz reduced fat cheddar cheese, grated
  • Complexity: easy
  • Origin: Indian

Chick Pea & Pepper Curry

Ingredients

1 yellow pepper, deseeded & sliced | 1 green pepper, deseeded & sliced | 1 onion, chopped | 2 carrots, chopped | 2 garlic cloves, crushed | 397g/14 oz can plum tomatoes, chopped | 1 tsp freshly chopped coriander | 3 level tbsp curry powder | 1 vegetable stock cube, crumbled | salt & ground black pepper | 397g/14 oz can chick peas, drained
  • Complexity: medium
  • Origin: Indian

Bombay Bhajis & Cucumber Raita

Ingredients

Raita: | 1/2 cucumber, chopped | salt | 113g/4 oz very low fat natural yogurt | 4 spring onions, chopped | Bhajis: | Fry Light, for spraying | 1 medium onion, chopped | 170g/6 oz potato, cooked & chopped | 227g/8 oz canned chick peas, drained | 1 egg, beaten | 1/2 tsp baking powder | 2 tsp dried Bombay mixed spice | 1 tsp dried mixed herbs | salt & ground black pepper

Herby cheese and pepper roll-ups

Ingredients

4 peppers (red, yellow or green) | 57 g/2 oz very low fat natural fromage frais | 57 g/2 oz low-fat soft cheese (4 Sins) | 57 g/2 oz sun-dried tomatoes, chopped (1 Sin) | 1 small red chilli, deseeded and finely chopped (optional) | 1 teaspoon finely chopped parsley | 1 teaspoon finely chopped coriander | few sprigs of watercress, chopped | salt and freshly ground black pepper | 24 long fresh chives

If wished, you can use a mixture of red, yellow and green peppers to make these colourful party canapes. They can be made in advance and stored for several hours in the refrigerator until you are ready to serve them. Because they are good "finger food", these pepper rolls would be prefect for popping into your packed lunch box, too.

  • Complexity: easy
  • Origin: Indian

Tomato Rice

Ingredients

Fry Light for spraying | 2 medium onions, chopped | 1 tsp ginger root, finelly chopped | 1 garlic clove, crushed | 1/2 tsp dried turmeric | 1 tsp chilli powder | 1 1/2 tsp salt | 397 g/14 oz can chopped tomatoes | 454g/1 lb basmati rice | 568ml/1 pt water | fresh parsley, to garnish
  • Complexity: easy
  • Origin: Indian

Mushroom bhajee

Ingredients

3 tablespoons sunflower oil | 1 teaspoon poppy seeds | 1 teaspoon sesame seeds | 1 teaspoon black mustard seeds | 4 tablespoons mild curry paste | 150 ml (1/4 pint) natural yogurt | 2 teaspoons garam masala | 1 tablespoon dried fenugreek | 500 g (2 lb) chestnut mushrooms, halved if large | sea salt | chopped fresh coriander, to garnish

Curried mushrooms

Curried-mushrooms_cIngredients:
* 375 g (12 oz) closed cup mushrooms, sliced chopped fresh parsley, to garnish

Dressing:

* 3 tablespoons natural yogurt
* 2 tablespoons chutney
* 3 tablespoons mayonnaise
* 1 teaspoon curry powder
* salt and freshly ground black pepper

East Indian Satay

East-Indian-Satay_cIngredients:
* 1 1/2 teaspoons ground coriander
* 1/2 teaspoon salt
* 1 onion, chopped
* 1 garlic clove, chopped
* 2 tablespoons soy sauce
* 1 tablespoon lemon juice
* 50 g (2 oz) roast salted peanuts, ground
* 25 g (1 oz) soft brown sugar
* 3 tablespoons groundnut oil
* 750 g (1 1/2 lb) boneless, skinless chicken breasts
* pepper
* squares of red, green and yellow pepper
* curly endive leaves

Carrot and celery salad _ menus for two

CARROT-AND-CELERY-SALADPREPARATION TIME: 10 minutes
COOKING TIME: about 1 minute
MICROWAVE SETTING: Maximum (Full)


1 medium carrot, peeled
and coarsely grated
1 large centre celery stick,
finely sliced

2 spring onions, topped,
tailed and finely sliced
2 tablespoons mayonnaise
watercress sprig, to garnish


Apple dessert _ menus for two

apple-dessertPREPARATION TIME: 4 minutes
COOKING TIME: 3 minutes
MICROWAVE SETTING: Maximum (Full)

350 g (12 oz) cooking
apples
1 tablespoon custard
powder


150 ml (1/4 pint) orange juce
1-2 tablespoons sugar
slice of kiwi fruit
(optional), to decorate


Steamed mussels with herb sauce

Steamed-mussels-with-herb-sIngredients:
1 leek
2 small carrots
1 clove garlic
2 kg/4 1b mussels
50 g/2 oz butter
2 sprigs thyme
For the herb sauce:
1/2 small bunch parsley
1/2 small bunch chives
1/2 small bunch chervil
1/2 tsp cornflour
125 ml/5 fl oz creme fraiche
freshly ground pepper

FDRPolls

Your best fast-food restaurant is