The Nutrition and Health Foundation has teamed up with top chef Rozanne Stephens who has come up with quick and nutritious, budget friendly, recipes.
Spicy lentil and vegetable soup
Ingredients
Two tablespoons of olive oil; one leek, white part chopped; two cloves garlic, crushed; two teaspoons of curry powder; one teaspoon of ground cumin; one teaspoon of garam masala; one bay leaf; 185g brown lentils; 450g sweet potato, cubed; one tin of chopped tomatoes; one tablespoon of tomato paste; two courgettes, sliced into half moons; 200g broccoli, divided into small florets; one carrot, diced; 100g frozen peas; one litre of vegetable stock; one tablespoon of chopped fresh coriander.
Spiced yoghurt: 250g low-fat plain yoghurt; one tablespoon of chopped fresh mint; one clove of garlic, crushed; five drops of tabasco.
Method
Heat the oil in a pot and gently cook the leek, carrot, and garlic for four minutes. Add the spices and cook for one minute.
Add the stock, bay leaf, lentils, tinned tomato, paste, and sweet potato. Bring to the boil, then reduce to a simmer and cook for 15 minutes.
Add the courgettes, broccoli, and stock and simmer for a further 10 minutes.
Add the peas and cook for three minutes, stir through coriander. Season.
Mix together the spiced yoghurt and serve a dollop on each serving of soup.
Easy red Thai fish curry
Two large or four small firm white fish fillets (cod, hake, haddock ); one tablespoon of red Thai curry paste; two tins of coconut milk; one sweet potato, peeled and cubed; one courgette, cubed; 100g baby corn, halved; 100g green beans or mangetout, halved; juice of one lime; one tablespoon of fish sauce; two tablespoons of fresh coriander, to garnish.
To serve: two cups of brown basmati rice, cooked.
Method
Heat up the curry paste with a little coconut milk in a medium pot.
Add the rest of the coconut milk and all the vegetables except the green beans. Bring to the boil, then reduce to a simmer for 15 minutes, covered.
Add the green beans and cook for a further three minutes.
Lift all the vegetables out of the pot with a slotted spoon. Keep warm in a serving dish.
Add the lime juice and fish sauce and stir.
Place the fish in the sauce and poach gently for five minutes until just cooked. Lift the fish out and serve on top of the vegetables. Pour over the sauce.
Garnish with fresh coriander and serve with brown basmati rice.
