Anthony Rolley’s chickpeas

Serves 4 : Very easy : Very quick

Ingredients
2 x 350gm tins chickpeas, rinsed and drained
400gm baby spinach
6 slices back bacon, all visible fat removed, sliced
1 onion, thinly sliced
2 cloves garlic, crushed
1 x 400gm tin chopped tomatoes
2 Tblsp balsamic vinegar

Method
Spray a large pan with non-stick cooking spray.
Dry fry the onion and bacon strips until the onion starts to soften.

Add the chickpeas, tomatoes and balsamic vinegar.
Bring to a boil.
Pile the spinach on top, reduce heat, and cover with a lid.
Allow the spinach to wilt – takes about 5 minutes.

Fold the wilted spinach through the chickpeas and serve.

Veg pasta

Serves 4 : Very easy : Quick

Ingredients
240gm pasta spirals
2 carrots, chopped
4 courgettes, chopped
2 cups broccoli florets
1 – 2 x 400gm tins chopped tomatoes
60gm strong cheese, grated

Method
Put the pasta on to cook in lightly salted boiling water (use a large saucepan).
Once the pasta is nearly al dente, tip in the carrots, courgettes and broccoli.
Continue to simmer for five minutes.

Drain the pasta and vegetables and return to the saucepan.
Tip in the tomatoes and stir well.
Place back on the stove top to heat through.

Serve with the grated cheese and a good grind of black pepper

Barley risotto

Serves 4 : Very easy : Quick

Ingredients
140gm pearl barley
4 leeks, sliced
2 stalks celery, sliced
1 medium butternut, peeled and cut in chunks
2 carrots, chopped
100gm button mushrooms, chopped
1 head broccoli, broken into florets
1 – 2 cups vegetable stock (more if necessary)
2 tsp dried thyme

Grated parmesan and sunflower seeds to serve

Method
Spray a large frying pan with non-stick cooking spray.
Dry fry the leeks and celery until they begin to soften.
Sprinkle over the thyme.
Add the carrots, butternut and mushrooms and cook for a further 3 minutes or so.

Tip in the barley and ½ cup of stock, stir well to combine.
Continue cooking and stirring, adding more stock a little at a time.
Once all the stock is in, nestle the broccoli florets in the pan.
Cover and continue to simmer gently for 20 minutes, stirring occasionally.

Serve garnished with freshly grated parmesan and sunflower seeds.

Check that the barley is tender, and make sure there is enough moisture in the pan. A risotto should be smooth and creamy when it’s ready.

Potato pea omelette

Serves 4 : Very easy : Quick

Ingredients
6 eggs
250gms potatoes
2 leeks, sliced
200gm frozen peas
200gm cherry tomatoes, halved
60 gm strong cheese, grated
2 tsp dried sage

Method
Peel the potatoes and cut in slices.
Microwave, steam or boil for about 10 minutes.
Microwave, boil or steam frozen peas for about 3 minutes.
Drain the potatoes and peas well.

Beat the eggs with the sage and a little salt and pepper.
Heat the grill.

Spray a medium sized frying pan with non-stick cooking spray.
Dry fry the leeks until they begin to soften.
Add the tomatoes, potatoes and peas.
Pour over the beaten eggs.
Cook for 8 – 10 minutes until the bottom is well set and browned.

Sprinkle the grated cheese over the top and finish off under the grill.

Slide the omelette out of the pan onto a wooden cutting board.
Cut in quarters and serve with a green salad.

Asparagus pasta

Serves 4 : Very easy : Quick

Ingredients
240gm pasta quills
200gm green asparagus, chopped
250gm button mushrooms, chopped

250gm fat free cottage cheese
1 – 2 Tblsp mint sauce
1 clove garlic, crushed
2 Tblsp grated parmesan

Method
Cook the pasta in lightly salted boiling water for 15 minutes.
Add the mushrooms and asparagus and cook for a further 5 minutes.
Remove from heat and drain.

Beat the garlic, mint sauce, parmesan and cottage cheese together.

Stir the cheese mixture through the slightly cooled pasta.
Serve with a fresh green salad.

Spicy chickpeas with pecan sauce

Serves 4 : Very easy : Quick

Ingredients
2 large aubergines, peeled and sliced lengthways (±1cm)
1 onion, chopped
1 red chilli pepper, cleaned and thinly sliced
2cm root ginger, peeled and grated
1 tsp ground cumin
1 tsp cinnamon
1 tsp ground coriander
1 ±400gm tin chopped tomatoes
1 ±400gm tin chick peas, rinsed and drained
1 Tblsp lemon juice

1 cup natural fat free yoghurt
30gm chopped pecan nuts
1 clove garlic, crushed
1 Tblsp chopped fresh coriander

Method
Combine the yoghurt, pecans, garlic and chopped fresh coriander. Set aside.

Lay the aubergine slices in a large pan with a cup of water.
Simmer until the slices turn transparent.
Drain and keep warm.

Spray a large pan with non-stick cooking spray, and put on to heat.
Dry fry the onion, chilli, garlic and spices until the onion starts to soften.
Add the tomatoes, chick peas and lemon juice.
Cover and simmer for 10 minutes.

Arrange a bed of aubergine slices on each of four plates.
Spoon over the spicy chick peas.
Top with the pecan dressing.

Veg tagine

Serves 4 : Very easy : Quick

Ingredients
2 onions, thinly sliced
1 tsp ground coriander
1 tsp ground cumin
½ - 1 tsp cinnamon

1 large aubergine, chopped
4 courgettes, sliced
2 large carrots. sliced
1 x 440gm tin chopped tomatoes
1 x 440gm tin butterbeans, rinsed and drained
1 cup frozen peas
500ml veg stock
¼ cup raisins

240gm couscous
Fresh chopped coriander to garnish

Method
Spray a large pan with non-stick cooking spray and put on to heat.
Dry fry the onions until they start to soften.
Add the spices and stir until fragrant.
Now add all the prepared veg, the stock and raisins.

Simmer, covered, for 15 minutes.

While that is bubbling away, make up the couscous according to the directions on the packet.
Do NOT add butter, but feel free to add whatever spices and herbs you like – fresh mint, basil, coriander.

Serve the tagine next to the couscous.
Garnish with fresh chopped coriander.

Winter vegetables with rice

Serves 4 : Very easy : Quick

Ingredients
240gms rice
2 Tblsp chopped parsley

300gms broccoli florets
2 large carrots, julienne
300gms leeks, sliced
120gm mini Italian tomatoes, halved
1 cup veg stock
1 Tblsp tomato paste

Method

Put the rice on to cook in lightly salted boiling water.
Drain once cooked.
Stir through the chopped parsley and keep warm.

Spray a wok or large pan with non-stick cooking spray.
Place on the heat and immediately add the leeks.
Stir fry for 2 minutes before adding the remaining ingredients.
Cover with a lid and simmer for 5 minutes.

Serve the vegetables next to the rice.

A squeeze of sweet chilli sauce or soy is good with this.