Curried Chickpeas & Sweet Potato Dinner Bowl

Healthy Recipes

Serves: 1
Prep & Cooking Time: 30-50* minutes (*Dependant upon cooking methods used!)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, iron, magnesium, potassium, zinc and is low in salt, sugar and saturated fats!

Who doesn’t love a great (healthy!) salad bowl- especially one that contains chickpeas and a fantastic curry flavour?! Well here’s a lovely, simple and versatile recipe that provides just that; chickpeas…check, enticing curry flavours…check, fantastic colours and a lovely crunch factor…of course! 😀

We used some leftover roasted sweet potato, but feel free to use any of your favourite seasonal salad vegetables, or any leftover roasted or steamed vegetables you might have knocking around! It’s worth noting that when you use curry paste straight from the jar, it tastes realllly spicy!…So adjust the quantity to your own preferences!

We have no doubt that this light and delicious curried-salad option is perfect for those summer days ahead! #getreadyfortheheatwaveUK #stayhydrated #SPF50 #alwayswearsunglasses

 

Ingredients:

+++++++++++++++++++++++++70g     Sweet potato
+++++++++++++++++++++++++40g     Kale
+++++++++++++++++++++++++150g   Cooked chickpeas
+++++++++++++++++++++++++80g     Green bell pepper
+++++++++++++++++++++++++30g     Red onion
+++++++++++++++++++++++++60g     Salad tomato
+++++++++++++++++++++++++16g      Radishes
+++++++++++++++++++++++++1/2       Lemon
+++++++++++++++++++++++++3g        Extra virgin olive oil
+++++++++++++++++++++++++3g        Curry paste (we used masala!)
+++++++++++++++++++++++++3g        Pumpkin seeds (unsalted)
+++++++++++++++++++++++++             Salt and Ground black pepper

 

Directions:

1. Heat the oven to 200C/400F. Wash and scrub the potato. Pierce the flesh several times with a fork. Place it onto a baking tray. Spray it with low-fat cooking oil. Bake in the oven for 30-40mins or until tender. Remove. Allow it to cool slightly and then chop it into bite-sized pieces.

Tip: If you are lacking time (or can’t stand the heat in the kitchen!), you could dice the potato (into bite-sized cubes) and place it on a baking tray under a heated grill for about 15-20mins, OR wrap the potato in a piece of kitchen paper and cook it in the microwave for 4-5mins (or until tender).

2. Wash and then place the kale into a streamer pot. Bring to a boil. Simmer and steam for about 5mins or until tender. Drain.

3. In the meantime, open, drain and rinse the chickpeas (if applicable). We used some of our prepared slow cooker ones!

4. Wash, remove the stem, de-seed and then chop the bell pepper into cubes.

5. Peel and finely slice the onion (dice if preferred!).

6. Wash, remove the stem and dice the tomato.

7. Wash, remove the stalk and then thinly slice the radish.

8. Wash the lemon; grate some zest, slice in half and then juice half of it.

9. Place the chickpeas into a small bowl. Pour over the lemon juice and oil. Add the curry paste. Mix to thoroughly coat.

10. Place the potato, kale, bell pepper, onion, tomato, radish and lemon zest into a large serving bowl. Throw in the chickpeas and scatter over the seeds.

 

 

Toss the salad together. Taste and season as necessary.

 

Enjoy!

 

 

Here’s another version that we’ve previously made!

Curried chickpeas, garlicky kale and broccoli with some fresh salad veggies. 🙂

Spicy Sweet Potato Soup

Healthy Recipes

Serves: 6
Prep & Cooking time: 45 minutes

Notes: This recipe contains: Vitamin A, B3 (Niacin), B5 (pantothenic acid), Vitamin C, protein, fibre, beta carotene, iron, potassium, no added sugar and is low in salt and fats! 

We love sweet potatoes but think that it’s sometimes an undervalued ingredient; its list of cooking and baking possibilities is endless! This soup has a delicious and creamy texture with a wonderful spicy kick! It’s a great recipe that’s incredibly easy to prepare, wallet-friendly and of course versatile! Prepare it for lunch or as a dinner (just add a few extra ingredients- see below)!  

Help and stop food wastage by meal planning and make sure to use up any remaining ingredients in your fridge…like celery! Celery can be an annoying one… as you cannot just buy a single stalk of celery! We all have to be a bit more proactive about using it. Our leftover celery went unnoticed in this soup, but it was a simple way to prevent it ending up in the bin!

 

Ingredients:

+++++++++++++++++++++++++500ml    Vegetable stock (low salt/DF; GF if required)
+++++++++++++++++++++++++2L            Water
+++++++++++++++++++++++++860g       Sweet potatoes
+++++++++++++++++++++++++160g        Banana shallots
+++++++++++++++++++++++++120g        Celery
+++++++++++++++++++++++++100g        Red bell pepper
+++++++++++++++++++++++++50g          Raw ginger root
+++++++++++++++++++++++++20g          Red Chilli
+++++++++++++++++++++++++4g             Ground coriander
+++++++++++++++++++++++++                 Salt & Ground black pepper

 

Directions:

Place a large, non-stick saucepan over a medium-low heat. Add the stock and water. Stir together. Cover with a lid. Bring to the boil.

 

 

In the meantime, wash, peel and chop the potatoes. Peel, trim the ends and roughly chop the shallot. Wash, trim the ends and slice the celery. Wash, remove the stem, de-seed and chop the bell pepper into cubes. Wash, peel, trim the ends and chop the ginger. Wash and trim the ends off the chilli.

NB: Remove and discard the chilli seeds if you prefer your soup with less heat!

 

 

Place the potatoes, shallot, celery, bell pepper, ginger, chilli and coriander into the saucepan. Stir together. Cover with a lid. Bring back to the boil. Reduce to a simmer. Cook for 15 minutes or until the vegetables are tender.  Remove from the heat.

 

 

Allow the soup to cool slightly.

 

 

Transfer it into a blender.

If necessary, complete this step in batches.

 

 

Process until smooth.

 

 

Transfer the soup back into the saucepan or a resealable container.

 

 

If desired, season it to taste with some salt, black pepper and some more ground coriander. Stir together.

 

 

Place the saucepan back over a medium-low heat and gently reheat (if applicable).

 

 

Ladle it into soup bowls.

 

 

Garnish as desired…

We added some rice vermicelli, crushed cashews, spring onion and a pinch of dried coriander and chilli flakes!  NB: Based on 6 servings, the soup (without any additional ingredients) provides <150kcal & 1g fat/serving!  😀

 

 

Enjoy!

 

 

 Refrigerate any leftovers in a resealable container; reheat and consume within 3-5 days. Alternatively, freeze in a resealable container(s); defrost, reheat and consume within 1-2 months.

 

 

If preferred…

  • Try adding a Thai twist! Add some fresh coriander or Thai basil, puréed or fresh lemon grass, pea aubergines, lime (juice/zest) or kaffir leaves, some galangal root instead of ginger, tofu and/or a splash of UHT (unsweetened & fortified) coconut-flavoured DF milk !