Pantry staples can be turned into delicious meals with a bit of planning

Green pea stew

(Serves 4)

Ingredients

• 2 ripe tomatoes n 1 garlic clove n 1 carrot n White oil
• 2 small bunches of coriander leaves, chopped
• 200g frozen peas n 200g black beans, soaked and boiled
• Sweet paprika and dried basil n 4 eggs (optional)

Method

1. Skin and chop the tomato, crush the garlic and cut the carrot into thin slices.
2. Add a drizzle of oil in a saucepan and sauté the tomatoes and garlic; add one bunch of chopped coriander, the sliced carrot and cook until soft.
3. Add the peas and boiled black beans to the saucepan, along with a cup of water and season with salt, pepper, paprika and dried basil. Cover with a lid and simmer for 8 minutes.
4. Add the eggs, if you choose to use them, then cook for about 10–15 minutes more.
5. Add the remaining chopped coriander, if you are using it. You may serve this with rice and salad.

Pasta with vegetables

(Serves 6)

Ingredients

• 400g wholegrain pasta n 50ml white oil n 200g broccoli, fresh or frozen n 150g onion, thinly sliced n 30g chopped garlic
• 80g celery, thinly sliced (optional) n 10g dried thyme (optional)
• 200g carrots, grated or cut into thin slices
• 150g diced fresh tomatoes n 300g boiled and shredded chicken (optional)
• Spices and pepper
• Sauce (optional)
• 30g fresh basil or 5g dried (optional)

Method

1. In a pot with plenty of water, cook the pasta according to the instructions on the package. Try to avoid overcooking, to keep the nutritional properties and texture of the pasta. Cool the pasta under running water, drizzle with oil and set aside.
2. Cook the broccoli in boiling water for 8 minutes (10 minutes for frozen broccoli), drain and set aside.
3. Meanwhile, sauté the onion, garlic and celery with a drizzle of oil for 5–8 minutes over medium heat. Add the dried thyme and carrot and cook for another 5 minutes. Add the tomato and tuna. Stir the sauce and let it cook for another 10 minutes, tasting and refining the flavours with herbs and spices, if needed.
4. Add the pasta and broccoli to the sauce and stir until hot. Flavour with a small amount of low-sodium soy sauce if desired and serve with finely chopped basil.

Chickpea and mushroom patties

(Serves 8)

Ingredients

• 80g fresh mushrooms, chopped
• 80g onion, coarsely chopped
• 20g garlic, chopped
• White oil n 100g chickpeas, soaked and boiled
• 10g fresh parsley or coriander leaves n 10g mustard
• 40g ground flaxseed or 60g atta or 2 eggs n Pepper
• 30g breadcrumbs

Method

1. In a frying pan, sauté the onion, garlic and mushrooms in a bit of oil. Sprinkle salt over it and cook until the mushrooms are tender and the water they give out has dried up.
2. In a food processor or mixer, blend the soaked and boiled chickpeas into a smooth paste. Add the prepared mushrooms, parsley, mustard and blend again. A little at a time, add the flaxseed, flour or eggs (leave it out if you want the recipe to be vegetarian), and blend, until the ingredients bind together well and can be easily shaped.
3. Add pepper to taste.
4. Shape the mixture into balls, coat them in breadcrumbs and flatten them to form patties.
5. Preheat the oven to 200ºC and place the patties on a tray lined with parchment paper. Bake until the patties are lightly browned on the outside. You can also cook them in a non-stick frying pan in a little oil.
6. You may assemble the patties in a burger with wholegrain bread, lettuce and tomato, or accompany them with wholegrain rice or baked potatoes and salad or vegetables.