Spatchcock pheasant tandoori with instant flatbreads Thai-flavoured chickpea and millet cakes with red pepper sauce 125g millet400g tin chickpeas, drained3-4 tsp red Thai curry paste to taste4 tbsp chopped fresh coriander2 spring onions, finely chopped1-2 tbsp wholemeal flour to coatRapeseed oil for shallow-frying For the red pepper sauce 1 red pepper, deseeded and chopped1 tbsp maple syrup1 tbsp rice or cider vinegarPinch of chilli flakes For the sweet mustard dip 3 tbsp brown rice syrup (from health food shops) or maple syrup2 tsp Dijon mustardGood pinch of chilli flakes Spiced vegetable pilaf with cauliflower, ginger and garam masala
Quick lamb tagine with tabbouleh 2 tbsp olive oil2 red onions, sliced2 garlic cloves, crushed700g British lamb neck fillets, diced2 tbsp ras el hanout (a Middle Eastern spice mixture – we like Bart)300ml chicken stock400g tin chopped tomatoes1 preserved lemon, flesh removed, rind finely sliced400g tin chickpeas, drained and rinsed80g pitted prunes, roughly choppedHandful of fresh coriander, chopped, to serve For the tabbouleh 160g bulgur wheat600ml chicken stockLarge handful of fresh flatleaf parsley, choppedGood glug of extra-virgin olive oilJuice of 1 lemon Heat most of the oil in a shallow casserole and gently fry the onions for 10 minutes. Add the garlic and fry for a further minute, then remove from the pan and set aside. Bulgur wheat has a nutty flavour and firm texture.
Poached eggs, tahini and pan-fried avocado 2 tbsp white wine vinegar4 fresh medium free-range eggs (see Know-how)2 tbsp olive or coconut oil2 just ripe avocados, cut into 1cm thick slices4 thick slices fresh bread (such as sourdough or rye bread; see Jo’s introduction)3 tbsp tahini, plus extra to serve1 tsp sumac1 tsp toasted sesame seedsExtra-virgin olive oil for drizzlingSqueeze lemon juice (optional) 01.Bring a large pan of water to the boil, then add the vinegar. Crack in the eggs one at a time, then reduce the heat to a gentle simmer. Cook for 2-3 minutes until the whites set. Remove from the pan with a slotted spoon and drain on kitchen paper.02.While the eggs are poaching, heat the 2 tbsp oil in a large frying pan. Add the avocado slices and fry for about 1-2 minutes on each side (turn carefully) until slightly golden. Recipe from In the Mood for Healthy Food by Jo Pratt (www.nourishbooks.com) Freshness is key to really good poached eggs – the firmer white tightly encloses the yolk as it sets.
Vegan fry-up recipe 200g mixed small peppers Oil for drizzling and frying 200g large oyster mushrooms200g baby leaf spinach For the tamarind tomatoes 2 shallots, roughly chopped40g fresh ginger, grated 1 red chilli, deseeded and finely chopped2 tbsp tamarind paste (from large supermarkets)400g tin chopped tomatoes1 tbsp palm sugar For the avocado and bean mash 1 ripe avocado, roughly chopped400g tin butter beans, drained & rinsedJuice 1 lemon ½ garlic clove, crushed1 tsp sumac (from large supermarkets)
Spiced vegetable soup with lentils and roasted chilli 3 red chillies (see tip below)3 tbsp oil (cold-pressed rapeseed oil or light olive oil)2 onions, finely sliced2 bay leaves2 tsp cumin seeds1 tbsp garam masala3 carrots, chopped into bite-size pieces2 celery sticks, chopped into small bite-size pieces2 garlic cloves, finely chopped300g dried green or brown lentils, washed, soaked in water for 30 minutes, then drained1.5 litres hot vegetable stock100g broccoli florets or baby broccoli2 handfuls spinach leavesJuice ½ lemon4 tbsp Greek yogurt to serve 01.Start by roasting 2 of the chillies. If you have a gas hob, put a wire rack over the flames and roast the chillies on top until blistered and black. If not, char them under a very hot grill. Keep turning the chillies so they colour evenly. This should take about 5 minutes.
20 best recipes for one person: part 1 | Food Rukmini Iyer’s mother’s cashew nut pulao rice A bowl of cashew nut rice is my favourite dinner for one. What I particularly like about this recipe is the flexibility – you can substitute the cashews for whole or flaked almonds, replace the spices with a teaspoon of Sichuan peppercorns (Sichuan peppercorns plus lemon verbena leaves is my left-field favourite), and vegans can make it with olive oil. basmati rice 60g, rinsed well and drainedboiling water 120ml butter 1 scant tbsp bay leaf 1 cardamom pods 3, bashedcinnamon stick a fragment cloves 3 cashew nuts a handful ground ginger ½ tsp ground cumin ½ tsp salt to taste Find a lidded dish that will fit in your microwave, or use a small Pyrex bowl on which a plate will sit snugly as a lid. Spread the rice out on a plate to cool while you get on with the rest of the recipe. Heat the butter on a low heat in a large saucepan and when it starts foaming, add the bay leaf, cardamom pods, cinnamon, cloves and cashew nuts.