Amazing Life

Bean & barley soup

Low-fat, vegetarian and super-healthy, this filling one-pot lunch or dinner is packed with chickpeas, butter beans and pearl barley.

Bean & barley soup

Low-fat, vegetarian and super-healthy, this filling one-pot lunch or dinner is packed with chickpeas, butter beans and pearl barley

Ingredients
  

  • 2 tbsp vegetable oil
  • 1 large onion finely chopped
  • 1 fennel bulb quartered, cored and sliced
  • 5 garlic cloves crushed
  • 400 g can chickpea drained and rinsed
  • 2 x 400g cans chopped tomatoes
  • 600 ml vegetable stock
  • 250 g pearl barley
  • 215 g can butter beans drained and rinsed
  • 100 g pack baby spinach leaves
  • grated parmesan to serve

Instructions
 

  • Heat the oil in a saucepan over a medium heat, add the onion, fennel and garlic, and cook until softened and just beginning to brown, about 10-12 mins.
  • Mash half the chickpeas and add to the pan with the tomatoes, stock and barley. Top up with a can of water and bring to the boil, then reduce the heat and simmer, covered, for 45 mins or until the barley is tender. Add another can of water if the liquid has significantly reduced.
  • Add the remaining chickpeas and the butter beans to the soup. After a few mins, stir in the spinach and cook until wilted, about 1 min. Season and serve scattered with Parmesan.

Creamy chicken & asparagus braise

This delightfully summery, low-calorie, low-fat dish packs in plenty of greens and has a yogurt, tarragon and garlic sauce

Creamy chicken & asparagus braise

This delightfully summery, low-calorie, low-fat dish packs in plenty of greens and has a yogurt, tarragon and garlic sauce.

Ingredients
  

  • 2 skinless chicken breasts about 150g each
  • 10 medium asparagus spears each cut into 3
  • 1 large or 2 small leeks well washed and thickly sliced
  • 3 celery sticks sliced
  • 200 ml reduced-salt vegetable bouillon
  • 140 g frozen peas
  • 1 egg yolk
  • 4 tbsp natural bio yogurt
  • 1 garlic clove finely grated
  • small pack fresh tarragon chopped
  • new potatoes to serve (optional)

Instructions
 

  • Heat the oil in a large non-stick frying pan and fry the chicken for 5 mins, turning to brown both sides.
  • Add the asparagus (reserve the tips), leeks and celery, pour in the bouillon and simmer for 10 mins. Add the asparagus tips and peas, and cook for 5 mins more.
  • Meanwhile, stir the egg yolk with the yogurt and garlic. Stir the yogurt mixture into the vegetables and add the tarragon. Divide between two warm plates, then place the chicken on top of the vegetables. Serve with new potatoes, if you like.

Notes

Adapted from bbcgoodfood.com

 

Smoked paprika paella with cod & peas

Cod is a great source of stress-busting B vitamins and magnesium, so why not enjoy this easy peasy paella that’s also packed with three of your five-a-day, iron, folate and fibre.

Smoked paprika paella with cod & peas

Cod is a great source of stress-busting B vitamins and magnesium, so why not enjoy this easy peasy paella that's also packed with three of your five-a-day, iron, folate and fibre

Ingredients
  

  • 1 tbsp rapeseed oil
  • 1 onion finely chopped
  • 2 garlic cloves chopped
  • 100 g brown basmati rice
  • 1 tsp turmeric
  • 1 tsp smoked paprika
  • 500 ml reduced-salt vegetable bouillon
  • 1 large red pepper deseeded and chopped
  • 1 large courgette diced
  • 125 g frozen peas
  • 300 g pack skinless Atlantic cod loins cut into large chunks
  • small pack parsley chopped½ lemon, cut into wedges

Instructions
 

  • Heat the oil in a non-stick frying pan over a medium-high heat and fry the onion and garlic for a couple of mins to soften. Add the rice and spices, stir briefly, then pour in the bouillon and add the pepper. Cover the pan, reduce the heat and leave to simmer for 20 mins. Stir in the courgette, cover and cook for 10 mins more.
  • Add the peas and cod, cover the pan and cook for 10 mins more until the rice is cooked and the liquid has been absorbed. Toss with the parsley and serve with lemon wedges.

Notes

Adapted from bbcgoodfood.com