Nourish yourself from the inside out with these flavourful recipes from Dr Rupy Aujla, including everything you need for a fuss-free, plant-based dinner party
WHITE BEAN PRAWN SAGANAKI
SERVES 4 PREP: 15 MINS COOK: 30 MINS
• 4 tbsp extra virgin olive oil
• 240g white onion, diced
• 5 garlic cloves, finely chopped
• 2 red chillies, finely chopped
• 2 tsp caraway seeds
• 2 tsp nigella seeds
• 2 tsp dried oregano
• 500g tomatoes, roughly chopped
• 2 tbsp tomato purée
• 2 tbsp honey
• 50g feta, crumbled
• 200g chard or spinach leaves, roughly chopped
• 20g basil, roughly chopped (reserve some leaves to garnish)
• 1 x 400g can giant white beans or butter beans (or any other white bean), drained and rinsed
• 200g raw jumbo prawns, shelled and deveined
1. Preheat the grill to high. Heat the oil in a flameproof casserole over a medium heat, add the onion and cook for five minutes until soft and then add the garlic, chilli and seasoning and cook for two minutes to colour and infuse their flavour.
2. Toss in the caraway and nigella seeds with the oregano and stir into the onions for one minute before adding the tomatoes, tomato purée, honey and feta. Cover and cook for 12 minutes until the tomatoes have fully broken down and the feta has melted into the sauce. Add a splash of water if it sticks to the bottom of the pan.
3. Uncover and stir to combine, then add the green leaves and basil, reserving a few basil leaves to garnish. Stir for 2-3 minutes or until the greens have wilted.
4. Add the beans to the sauce and place the prawns on top. Simmer for two minutes then transfer to the grill for four minutes to finish cooking the prawns and caramelise the top of the dish. Garnish with the reserved basil leaves and serve.
DR RUPY’S SIPPING BROTH
MAKES 6 CUPS PREP: 5 MINUTES COOK: 35 MINUTES
• 2 red onions, peeled and halved
• 50g fresh ginger, roughly chopped
• 1 garlic bulb, halved crossways
• 1 green chilli, halved lengthways
• 1 tbsp extra virgin olive oil
• 5 green cardamom pods, lightly bruised
• 1 tsp black peppercorns
• 4 cloves
• 1 tsp cumin seeds
• 1 cinnamon stick
1. Combine all the ingredients in a saucepan with 1.5 litres water and bring to a gentle simmer. Cook for 30 minutes, stirring occasionally. Remove the pan from the heat and strain the broth into a clean saucepan.
2. Season the broth to taste with salt. Ladle into mugs and sip hot, chilled or at room temperature throughout the day.
GINGER & TURMERIC DAHL
SERVES 5 TO 6 PREP: 10 MINUTES, PLUS SOAKING COOK: 20 MINUTES
• 2 tbsp coconut oil
• 40g fresh ginger, grated
• 2 tsp mustard seeds
• 1 star anise
• 1 tsp Kashmiri chilli powder (or paprika)
• 1 tsp ground turmeric
• 2 tsp cumin seeds
• 400g red lentils, soaked for 10 minutes
