Innholdsfortegnelse for You Pulses i You South Africa

The pulses below are interchangeable in most recipes as there’s little difference in taste between the various kinds. Darker coloured beans – such as red-speckled beans and red kidney beans – are mostly used with red meat such as mince. When using beans with chicken or pork, opt for those lighter in colour such as kidney beans or haricot beans. 1 KIDNEY BEANS (lima beans) are the most common beans. Cannellini and borlotti beans are also kidneys beans and are especially prevalent in Italian cooking. Borlotti beans are pinkish. Butter beans are also a type of kidney bean but it has a starchier texture and a buttery taste (as the name indicates). In a pot 3½-4 hours In a pressure cooker 60 min 2 WHOLE LENTILS (black or brown) don’t…

SERVES 3-4 Preparation time 5 min Cooking time 10 min INGREDIENTS SALAD ◗ 15ml (1T) oil◗ 1 packet (600g) cauliflower florets◗ 15ml (1T) garlic and ginger paste◗ 1 chilli, chopped◗ 2 cans (400g each) chickpeas, rinsed and drained◗ salt DRESSING ◗ 60ml (¼c) olive oil◗ 5ml (1t) coriander pesto◗ 60ml (¼c) rice or apple cider vinegar◗ 30ml (2T) pickled ginger, roughly chopped◗ 2,5ml (½t) Chinese five-spice powder◗ 60ml (¼c) teriyaki sauce◗ 15ml (1T) brown sugar TO SERVE ◗ handful of fresh coriander 1 Salad Heat the oil and gently stir-fry the cauliflower. Add the garlic and ginger paste and chilli and stir-fry until the cauliflower is done but still crunchy. 2 Add the chickpeas and season with salt. Set aside. 3 Dressing Mix the ingredients and pour over the cauliflower…

SERVES 6 Preparation time 10 min Cooling time 15-20 min Cooking time 5 min INGREDIENTS DRESSING ◗ 80ml (⅓c) olive oil◗ 15ml (1T) each cumin and fennel seeds◗ 4 garlic cloves, crushed◗ 60ml (¼c) lemon juice◗ grated zest of 2 lemons◗ 1,2ml (¼t) dried chilli flakes◗ 10ml (2t) brown sugar SALAD ◗ 3 cans (400g each) four-bean mix, drained and rinsed◗ 3 carrots, julienned◗ 1 red onion, thinly sliced◗ 2-3 rounds feta cheese, roughly crumbled◗ sprigs of fresh coriander or parsley 1 Dressing Heat the oil in a pan and add the cumin and fennel seeds and garlic. Stir-fry for about 3 minutes or until fragrant. Stir in the lemon juice, zest, chilli flakes and sugar. Stir to dissolve the sugar. 2 Salad Put the beans in a bowl and…

SERVES 4 Preparation time 5 min Cooking time 10 min INGREDIENTS ◗ 15ml (1T) olive oil◗ 15ml (1T) butter◗ 2 onions, chopped◗ 2 garlic cloves, crushed◗ 5ml (1t) grated fresh ginger◗ 1 can (400g) chickpeas, drained◗ 1 can (400g) lentils, drained◗ 2 cans (400g each) chopped tomatoes◗ 5ml (1t) ground cinnamon◗ 15ml (1T) lemon juice◗ salt and freshly ground pepper◗ handful of fresh coriander, chopped◗ lemon wedges and toasted pitta breads to serve 1 Heat the olive oil and butter in a saucepan and fry the onions, garlic and ginger until fragrant. 2 Add the chickpeas, lentils, tomatoes, cinnamon and lemon juice and bring to the boil. 3 Simmer the soup over low heat for 10 minutes. 4 Season with salt and pepper and stir in the fresh coriander. 5…

SERVES 4 Preparation time 10 min Cooking time 15 min INGREDIENTS ◗ 30ml (2T) olive oil◗ 250g bacon, chopped◗ 2 soup celery stalks, chopped◗ 3 garlic cloves, crushed◗ 2 cans (410g each) baked beans◗ 1 can (410g) butter beans, drained◗ 1 can (400g) cannellini beans, drained◗ 1 litre (4c) beef stock◗ salt and pepper◗ 1 can (410g) red kidney beans, drained TO SERVE ◗ soup celery leaves to garnish◗ toast and fried bacon rashers 1 Heat the oil and fry the bacon, celery and garlic until done. 2 Add the remaining ingredients except the salt, pepper and kidney beans and blitz with a stick blender until fairly smooth. 3 Season with salt and pepper and add the kidney beans. Simmer until hot and flavoursome. 4 To serve Garnish with the…

SERVES 4 Makes about 2 litres Preparation time 5 min Cooking time 10 min INGREDIENTS SOUP ◗ 15ml (1T) oil◗ 1 onion, chopped◗ 3 garlic cloves, chopped◗ 2 chillies, chopped◗ 2,5ml (½t) each turmeric, ground cumin and ground coriander◗ 750ml (3c) vegetable stock◗ 1 can (400-410g) each butter beans, cannellini beans and chickpeas, drained◗ salt CORIANDER YOGHURT ◗ handful of fresh coriander, roughly chopped◗ 250ml (1c) plain full-cream yoghurt TO SERVE ◗ 8 poppadums◗ fresh coriander 1 Soup Heat the oil and fry the onion. Add the garlic, chillies, turmeric, cumin and coriander and stir-fry. 2 Add the stock and all the pulses and simmer for 10 minutes. Season with salt. 3 Yoghurt Mix the coriander into the yoghurt. 4 To serve Serve the soup with the yoghurt, poppadums and…

MAKES 8-10 BREADS Preparation time 20 min Chilling time 10 min Baking time 5-8 min INGREDIENTS BREAD ◗ 500ml (2c) cake flour◗ pinch of salt◗ 60ml (¼c) olive oil◗ 160ml (⅔c) ice-cold water◗ coarse salt HUMMUS ◗ 2 cans (400g each) chickpeas◗ 3 garlic cloves◗ handful of fresh parsley◗ juice and zest of 2 lemons◗ 3-5ml (generous ½-1t) ground cumin◗ 125ml (½c) olive oil TO SERVE ◗ ground cumin and chopped parsley to garnish (optional) Preheat the oven to 190°C. 1 Bread Blitz together the flour, salt, olive oil and iced water in a food processor to make a smooth dough. Chill for 10 minutes. 2 Break off 8-10 pieces and roll into balls. Roll out until thin and bake for 5-8 minutes. Sprinkle the coarse salt over the breads.…

SERVES 4 Preparation time 15 min Cooking time 45 min INGREDIENTS FRITTERS ◗ 500g butternut cubes◗ 15ml (1T) olive oil◗ 1 can (400g) brown lentils, drained and rinsed◗ 1-2 chillies, chopped (optional)◗ 1 round feta cheese, crumbled◗ 10g fresh coriander, chopped◗ 2 eggs, whisked◗ salt and freshly ground pepper◗ 125ml (½c) flour◗ oil for shallow-frying TO SERVE ◗ 60ml (¼c) pesto of your choice◗ 4-6 medium-boiled eggs, shelled and halved◗ fresh basil Preheat the oven to 180°C. Grease a baking sheet with nonstick spray. 1 Fritters Spread out the butternut cubes on the baking sheet and drizzle the olive oil over. Mix to coat and roast for 30 minutes or until the butternut is soft. 2 Mash well and set aside to cool completely. 3 Mix the lentils, chillies (if…

SERVES 4 Preparation time 20 min Baking time 20 min INGREDIENTS LENTIL MIXTURE ◗ 30ml (2T) olive oil◗ 2 onions, sliced◗ 2 garlic cloves, chopped◗ 1 can (400g) chopped tomatoes◗ 5-10ml (1-2t) soft brown sugar◗ 250g cooked lentils◗ 100g black olives, roughly chopped◗ salt and freshly ground pepper EGG CUSTARD ◗ 2 eggs◗ 250ml (1c) milk◗ salt and freshly ground pepper◗ 7,5-10ml (1½-2t) Italian cheese sprinkle TO SERVE ◗ cucumber salad topped with yoghurt and fresh herbs (optional) Preheat the oven to 200°C. Grease 4 ramekins with nonstick spray. 1 Lentil mixture Heat the oil in a saucepan and fry the onions and garlic until golden and done. Add the remaining ingredients except salt and pepper and simmer slowly for a few minutes. Season with salt and pepper and spoon…

SERVES 6 Preparation time 10 min Soaking time 15 min Cooking time 30 min INGREDIENTS FILLING ◗ 750ml (3c) hot water◗ 250ml (1c) red lentils◗ 15ml (1T) butter◗ 1 onion, finely chopped◗ 2 celery stalks, finely chopped (optional)◗ 1 chilli, finely chopped◗ 1 bay leaf◗ ½ butternut, peeled and diced◗ 1 can (400g) chopped tomatoes◗ 30ml (2T) tomato paste◗ 5ml (1t) sugar◗ 1 can (400g) brown lentils, drained and rinsed◗ salt and freshly ground pepper TOPPING ◗ 6 potatoes, cooked and skins removed◗ 30ml (2T) milk◗ 60ml (¼c) grated Parmesan cheese◗ salt and freshly ground pepper 1 Filling Pour the hot water over the red lentils and soak for about 15 minutes. 2 Meanwhile put the butter, onion, celery, chilli and bay leaf in a microwavable glass bowl and microwave…

SERVES 3-4 Preparation time 10 min Cooking time 20 min INGREDIENTS ◗ 15ml (1T) butter◗ 15ml (1T) oil◗ 1 onion, chopped◗ 2 garlic cloves, crushed◗ 375ml (1½c) risotto rice◗ 30ml (2T) vegetable stock powder mixed with 1,5 litres (6c) boiling water◗ 15ml (1T) lemon juice◗ 100g feta cheese◗ 100g green beans, blanched◗ 1 can (410g) butter beans, drained◗ salt and freshly ground pepper◗ lemon zest to garnish 1 Heat the butter and oil and fry the onion and garlic until soft. Add the rice and stir-fry. 2 Add the stock a little at a time, stirring until it’s been absorbed by the rice. Cook the rice until just done but not mushy. 3 Add the lemon juice and feta cheese. Stir in the green and butter beans and season with…

Although pulses (including beans) are about 60% carbohydrates, about 9% of that is fibre, both soluble and insoluble, which aids digestion. Pulses are a great source of plant protein (about 9%) and contain almost no fat or cholesterol. They’re also a rich source of iron and potassium. About 40% of the starch in cooked pulses is so-called resistant starch. It acts in much the same way as soluble fibre in that it’s not converted to glucose by gut enzymes but ends up in the digestive tract as fibre. In the digestive tract, the resistant starch and fibre are fermented, forming short-chain fatty acids, which have many health benefits. Legumes prevent constipation, lower blood cholesterol and have a low glycaemic index, which means they stabilise blood-sugar levels for longer. That’s why…

This tasty salad is super-good for you too. Lentils and bulgur both have a low GI and are low in fat and high in fibre and protein. Bulgur is also a good source of iron. SERVES 4 Preparation time 10 min Cooking time 20 min INGREDIENTS SALAD ◗ 15ml (1T) olive oil◗ 1 onion, chopped◗ 3-5 garlic cloves, crushed◗ 5ml (1t) ground coriander◗ 5ml (1t) ground cumin◗ 10-15ml (2-3t) mild curry powder◗ 5ml (1t) turmeric◗ 250g mushrooms, sliced◗ 30ml (2T) spring onions◗ 60ml (¼c) mixed chopped fresh coriander and mint◗ 500ml (2c) soaked bulgur or cooked pearl wheat or barley◗ 500ml (2c) cooked lentils◗ salt and freshly ground pepper◗ olive oil TO SERVE ◗ 125g baby spinach◗ a few dollops of plain full-cream yoghurt◗ 45ml (3T) almond splinters, toasted 1…

MAKES 1KG Preparation time 10 min Standing time at least 24 hours INGREDIENTS ◗ 400g cooked small white beans◗ 400g cooked kidney beans◗ 1 can (400g) chickpeas, drained◗ 2 rounds black pepper feta cheese, broken into pieces (optional)◗ 200g green olives, drained◗ a few basil leaves◗ 340ml (⅓c) Greek salad dressing 1 Mix the beans, chickpeas, cheese (if using) and olives and add the basil. Pour the dressing over and toss. 2 Cover with clingfilm and leave for at least a day to allow the flavours to develop. 3 Spoon the salad into small jars if you like and store in the fridge for up to a week. TIP This salad is delicious on herb toast. Slice a French loaf, brush with olive oil and sprinkle dried oregano or mixed…

SERVES 4-6 Makes 2,5-3 litres Preparation time 5 min Cooking time 30 min INGREDIENTS ◗ 15ml (1T) oil◗ 15ml (1T) butter◗ 700g chopped fresh vegetable soup mix◗ 1 litre (4c) vegetable stock◗ 400g smoked chicken breasts, sliced◗ 2 cans (400g each) brown lentils, rinsed and drained◗ 5ml (1t) paprika◗ 10ml (2t) dried oregano◗ salt and freshly ground pepper◗ fresh basil (optional) 1 Heat the oil and butter and stir-fry the vegetable soup mix for a few minutes. 2 Add the stock and simmer until the vegetables are just done. Add the chicken and simmer for 5 minutes. 3 Add the lentils, paprika and oregano and mix gently. Season with salt and pepper and heat through. 4 Garnish with fresh basil (if using).…

SERVES 4 AS A STARTER Preparation time 10 min Cooking time 15 min INGREDIENTS ◗ 2 medium carrots, roughly chopped◗ 1 celery stalk, roughly chopped◗ 1 red onion, chopped◗ 3 garlic cloves, crushed◗ 250g diced bacon◗ 3 chillies, seeded and chopped◗ 1 bay leaf◗ 5 peppercorns◗ 5ml (1t) ground cumin◗ 1 can (400g) chopped tomatoes◗ 500ml (2c) vegetable or chicken stock◗ salt and pepper◗ 400g cooked red kidney beans◗ lime wedges (optional) and toast to serve 1 Put the carrots, celery, onion, garlic, bacon, chillies, bay leaf, peppercorns and cumin in a glass bowl and microwave on 100 percent power for 6 minutes or until done. 2 Add the tomatoes and stock and microwave for 6 minutes or until the soup is fragrant and slightly thickened. 3 Season with salt…

MAKES 16 PANCAKES Preparation time 30 min Cooking time 45 min INGREDIENTS PANCAKES ◗ 230g chickpea flour (chana flour)◗ 5ml (1t) salt◗ 1,2ml (¼t) roasted masala◗ 450ml water◗ 2 egg whites ROAST TOMATOES ◗ 250g cherry tomatoes (a variety of colours if possible), halved if large◗ pinch of salt◗ oil ◗ a few fresh thyme sprigs CARAMELISED ONIONS ◗ oil◗ 750g onions, thinly sliced into rings◗ 15ml (1T) apple cider vinegar◗ 45ml (3T) sugar TO SERVE ◗ 2,5ml (½t) roasted masala◗ 1 can (400g) chickpeas, drained and patted dry◗ oil Preheat the oven to 180°C. 1 Pancakes Mix the chickpea flour, salt, masala and water to form a smooth batter. Whisk the egg whites until stiff peaks form and fold into the batter. 2 Line a baking sheet with paper…

SERVES 8 Preparation time 45 min Chilling time 15 min Cooking time 15-20 min INGREDIENTS FALAFEL ◗ 1 can (400g) chickpeas, drained◗ 250ml (1c) finely chopped fresh coriander◗ 5ml (1t) ground cumin◗ 45ml (3T) ground almonds◗ ½ red onion, finely chopped◗ 250g spinach, finely chopped◗ 250ml (1c) cake flour◗ 45ml (3T) water◗ oil to bind and for deep-frying ◗ sesame seeds for coating FILLING ◗ 2 medium tomatoes, chopped◗ ½ cucumber, diced◗ 45ml (3T) chopped coriander TO SERVE ◗ 8 pitta breads◗ 125ml (½c) hummus (recipe on page 40)◗ lemon wedges (optional)◗ plain full-cream yoghurt (optional) 1 Falafel Put all the ingredients except the oil and sesame seeds in the bowl of a food processor. 2 Blitz until smooth, gradually adding just enough oil through the spout to bind the…

SERVES 4 Preparation time 15 min Cooking time 20-30 min INGREDIENTS ◗ 250g brown lentils, rinsed◗ salt◗ 2 onions, chopped◗ 2-3 garlic cloves, crushed◗ oil◗ 250g button mushrooms, halved◗ 45ml (3T) masala◗ 5ml (1t) ground cumin◗ 1 can (400g) tomato and onion mix◗ pepper◗ 45ml (3T) chopped fresh coriander◗ 4 bread rolls◗ extra coriander to garnish 1 Cook the lentils. Drain and season with salt. 2 Fry the onions and garlic in oil. Add the mushrooms and fry until soft. Stir in the masala and cumin. 3 Add the tomato mix, salt and pepper and cook until the mixture thickens. 4 Add the lentils and chopped coriander and simmer until warm and fragrant. 5 Remove one end of each roll and hollow out the roll. Spoon the lentil mixture inside,…

SERVES 4 Preparation time 15 min Standing time 10 min Cooking time 45-55 min INGREDIENTS BRINJAL AND ONION CHIPS ◗ 2 medium brinjals, extra-thinly sliced◗ 2 onions, thinly sliced◗ salt◗ oil PILAU ◗ 250g black or brown lentils◗ salt and pepper◗ 45ml (3T) oil◗ 10ml (2t) cumin seeds◗ 200g basmati rice◗ 5ml (1t) ground coriander◗ 3ml (generous ½t) turmeric◗ 5ml (1t) mixed spice◗ 5ml (1t) sugar◗ 1 cinnamon stick◗ 400g cooked kidney beans◗ 350ml water TO SERVE ◗ fresh coriander (optional)◗ thick, creamy yoghurt◗ ground cumin Preheat the oven 200°C. 1 Brinjal and onion chips Sprinkle salt over the brinjal and onion slices and leave to stand for 10 minutes. Rinse and pat dry with paper towels. 2 Arrange in a single layer on a baking sheet and sprinkle liberally…

SERVES 4 Preparation time 5 min Cooking time 10 min INGREDIENTS BREAD ◗ 2 loaves of bread of your choice CURRY FILLING ◗ 15ml (1T) canola oil◗ 1 onion, sliced◗ 10ml (2t) garlic and ginger paste◗ 125ml (½c) tomato purée◗ 15ml (1T) sugar◗ 30ml (2T) biryani masala◗ 1 cooked chicken, deboned, skinned and shredded◗ 2 cans (410g each) butter beans in curry sauce◗ 1 can (400g) brown lentils, drained◗ 125ml (½c) water◗ 125ml (½c) plain full-cream yoghurt◗ 60ml (¼c) chopped fresh coriander◗ extra yoghurt and coriander to garnish 1 Bread Halve the loaves of bread and hollow them out. 2 Curry filling Heat the oil and stir-fry the onion with the garlic and ginger paste until soft. Add the tomato purée, sugar and biryani masala. 3 Add the chicken, followed…

SERVES 4 Preparation time 10 min Cooking time 5 min INGREDIENTS ◗ 1 ciabatta bread◗ 45ml (3T) olive oil◗ 1 red onion, sliced◗ 1 can (400g) chickpeas, drained◗ 250g cherry tomatoes, gently crushed◗ 30g fresh basil, stems removed◗ extra olive oil◗ salt and freshly ground black pepper. Preheat the oven to 220°C. 1 Tear the ciabatta into chunks and arrange on a baking sheet. 2 Drizzle the olive oil over and toast in the oven for 3-5 minutes or until crisp. 3 Toss the onion, chickpeas, tomatoes, basil and bread chunks in a bowl. 4 Drizzle with extra olive oil and season with salt and pepper.…

SERVES 6 Preparation time 15 min Standing time 1 hour INGREDIENTS DRESSING ◗ 125ml (½c) olive oil◗ 45ml (3T) wine vinegar◗ juice of 3 limes or 2 lemons◗ 45ml (3T) ground cumin◗ 5ml (1t) chilli paste◗ 15ml (1T) sugar◗ 1 garlic clove, crushed◗ salt and freshly ground pepper SALAD ◗ 800g cooked red kidney beans◗ 2 cans (410g each) whole-kernel corn, drained◗ 1 red and 1 green pepper, diced◗ 2-3 red chillies, seeded and chopped◗ 180ml (¾c) finely chopped red onion◗ 125ml (½c) chopped fresh coriander 1 Dressing Mix all the ingredients in a cup or jug and set aside. 2 Salad Mix the beans and whole-kernel corn with the peppers in a large bowl. Add the chillies, onion and coriander and mix well. 3 Pour the dressing over the…

SERVES 6 Preparation time 15 min Cooking time 20 min INGREDIENTS SOUP ◗ 15ml (1T) olive oil◗ 6 garlic cloves, crushed◗ 5ml (1t) ground coriander◗ 5ml (1t) ground cumin◗ 5ml (1t) turmeric◗ 2,5-5ml (½-1t) chilli powder◗ 2 cans (400g each) chickpeas, drained◗ 2 cans (410g each) butter beans, drained◗ 60ml (¼c) chopped fresh coriander◗ 1 litre (4c) vegetable stock◗ juice and grated zest of 1 lemon◗ salt and pepper◗ 60ml (¼c) plain full-cream yoghurt MOCK NAAN ◗ 30ml (2T) cumin seeds, toasted◗ 500g readymade dough◗ 30ml (2T) butter◗ 2 garlic cloves, crushed TO SERVE ◗ fresh coriander to garnish Preheat the oven to 230°C. 1 Soup Heat the oil in a saucepan and fry the garlic and spices for 2-3 minutes. 2 Add the drained chickpeas and butter beans, coriander,…

SERVES 8-10 Preparation time 10 min Soaking time 1 hour Cooking time 2-3 hours INGREDIENTS SOUP ◗ 60g bacon◗ 2 eisbeins (smoked pork shanks)◗ 45ml (3T) oil◗ 1 onion, chopped◗ 1 celery stick, chopped◗ 2 large carrots, sliced◗ 1 packet (500g) dried split peas, soaked in water for about an hour and drained◗ 1 litre (4c) water◗ 2 litres (8c) chicken stock◗ large handful each of chopped fresh parsley, thyme, rosemary and sage◗ 1 can (400g) chopped tomatoes◗ salt and pepper◗ 5ml (1t) sugar◗ 5ml (1t) dried oregano TO SERVE ◗ grated pecorino or strong cheddar cheese◗ toast 1 Soup Fry the bacon and pork shanks in a little oil until browned. Add the onion, celery and carrots and stir-fry until soft. 2 Add the drained peas and water and…

SERVES 6-8 Preparation time 15 min Cooking time 3-4 hours INGREDIENTS ◗ cake flour, well seasoned with salt and pepper◗ 1kg oxtail pieces◗ 15ml (1T) olive oil◗ 1 onion, finely chopped◗ 2cm fresh ginger, grated◗ 3-4 garlic cloves, crushed◗ 1 stick soup celery, chopped◗ 3 carrots, cut into chunks◗ handful of spinach, shredded◗ 3 bay leaves◗ 2 cinnamon sticks◗ juice and grated zest of 2 oranges◗ 400g kidney beans, soaked and drained◗ 3 litres (12c) beef stock◗ 250ml (1c) red wine◗ paprika and ground coriander◗ handful of chopped fresh coriander◗ salt and freshly ground pepper◗ chopped fresh parsley◗ 1 lemon, sliced 1 Put the seasoned flour in a shallow dish. Roll the oxtail in the mixture to coat. 2 Heat the oil and brown the meat in batches. 3 Add…

SERVES 4 Preparation time 15 min Cooking time 30 min INGREDIENTS ◗ 2 butternuts, halved and seeds removed◗ olive oil◗ salt and freshly ground pepper◗ 2 cans (400g each) chickpeas, drained and lightly crushed◗ 200g feta or goat’s cheese, diced◗ 15ml (1T) lemon juice◗ zest of 1 lemon◗ 2-3 garlic cloves, crushed◗ handful of rocket Preheat the oven to 200°C. 1 Put the butternut on a baking sheet, drizzle oil over and season with salt and freshly ground pepper. Roast for 20 minutes. 2 Mix the remaining ingredients except the rocket. 3 Spoon the mixture into the butternut halves and roast for 10 minutes. 4 Serve with rocket. TIP Fry a finely chopped onion and add it to the stuffing if you like.…

SERVES 4 Preparation time 10 min Chilling time 15 min Cooking time 15 min INGREDIENTS PATTIES ◗ 800g cooked kidney beans◗ 4 garlic cloves, crushed◗ juice and zest of 1 lemon◗ 30-45ml (2-3T) chopped fresh mint◗ 1 egg, whisked◗ 375ml (1½c) white breadcrumbs◗ 30ml (2T) oil TO SERVE ◗ 1 French loaf, quartered and toasted◗ rocket leaves◗ salad dressing of your choice 1 Patties Blitz the beans in a food processor until smooth. 2 Add the garlic, lemon juice and zest, chopped mint and whisked egg. 3 Shape into patties, roll in the breadcrumbs to coat and chill for 15 minutes. 4 Heat the oil and fry the patties until just done. 5 To serve Top the toasted French bread quarters with the rocket, add the patties and serve with…

SERVES 4-6 Preparation time 15 min Cooking time 40 min INGREDIENTS ◗ 80ml (⅓c) oil◗ 1 large onion, chopped◗ 2 cardamom pods◗ 2 pieces cassia bark◗ 5ml (1t) cumin seeds◗ 500g chicken, excess skin and fat removed◗ 1 can (400g) tomatoes in their juice, chopped◗ 10ml (2t) medium-hot masala◗ 5ml (1t) turmeric◗ 10ml (2t) ground cumin◗ 5ml (1t) ground coriander◗ 10ml (2t) crushed garlic◗ 5ml (1t) ginger paste◗ 1 can (400g) chickpeas, drained, or 400g cooked small white beans◗ salt◗ ½ bunch fresh coriander, washed and chopped◗ rotis and sambal (see tip) to serve 1 Heat the oil and fry the onion, cardamom, cassia and cumin seeds until the onion is soft and the spices are fragrant. Add the chicken and stir-fry lightly. 2 Add the tomatoes and mix. 3…

SERVES 6-8 Preparation time 10 min Soaking time 30 min Cooking time s30-50 min INGREDIENTS ◗ 250ml (1c) brown lentils◗ 250ml (1c) red lentils◗ 45ml (3T) butter◗ 3 large onions, sliced◗ 3 cinnamon sticks◗ 2 whole cloves◗ 1 can (65g) tomato paste or 1 fresh tomato, chopped◗ 20ml (4t) each roasted masala, ground coriander and ground cumin◗ 5ml (1t) turmeric◗ 45ml (3T) leaf masala◗ 2 sweet potatoes and/or brinjals, cut into chunks◗ 10ml (2t) crushed garlic◗ 5ml (1t) grated fresh ginger◗ 500ml (2c) boiling water◗ 2 green chillies, chopped◗ 125g green beans, cut into pieces (optional)◗ salt SAMBAL ◗ 20g fresh coriander◗ 4-8 chillies, seeded and chopped◗ 3 garlic cloves, crushed◗ 25g cashew nuts◗ 25g raisins◗ 30ml (2T) castor sugar◗ juice of 4 lemons◗ 10ml (2t) salt TO FINISH ◗…

SERVES 6 Preparation time 10-15 min Cooking time 35 min INGREDIENTS ◗ 15ml (1T) oil◗ 1 onion, chopped◗ 4 garlic cloves, crushed◗ 2-3 chillies, chopped◗ 2cm fresh ginger, peeled and finely grated◗ 2,5ml (½t) cumin◗ 5ml (1t) ground coriander◗ 10ml (2t) dried oregano◗ 10ml (2t) smoked paprika◗ 45ml (3T) tomato paste◗ 250-300g lean beef mince◗ 2 cans (410g each) chopped tomatoes◗ 15ml (1T) light brown sugar◗ 750ml (3c) cooked samp and beans◗ 125ml (½c) beef stock◗ salt and freshly ground pepper TO SERVE ◗ 150g cherry tomatoes, sliced◗ 100g cheddar cheese, grated◗ fresh coriander◗ chopped chilli◗ lime wedges 1 Heat the oil in a deep pan and fry the onion until soft. Add the garlic, chillies and ginger and stir-fry for 5 minutes. 2 Stir in all the spices and…