Liven up your midday meals with a touch of colour and a burst of flavour
Chopped salad pita pockets
By Diana Licalzi and Jose Tejero Serves 1 | Prep 10 mins | Cook none
85g (½ cup) cooked chickpeas
75g (½ cup) diced cucumber
40g (¼ cup) sliced cherry tomatoes
¼ tsp salt, plus more to taste
2 tbsp oil-free houmous
1 wholewheat pitta, halved, or 2 mini
wholewheat pittas
1In a bowl, combine the chickpeas, cucumber, tomatoes, and salt. Adjust the salt as needed.
2Gently open each pitta half to create a pocket. Evenly spread a thin layer of the houmous inside each pitta pocket.
3Stuff the pitta pockets with the chickpea mixture and serve.
NUTRITIONAL INFO
Calories (per serving) 403 | Total fat 9gSaturates 0.9g | Salt 2.51g | Sugar 7g Carbohydrates 70g | Protein 17g
Tip
MAKE THIS RECIPE GLUTEN-FREE BY USING LETTUCE WRAPS, COLLARD GREENS, BROWN RICE TORTILLAS, OR GLUTEN-FREE FLATBREADS INSTEAD OF THE PITTA.
Creamy chickpea avocado sandwich
By Diana Licalzi and Jose Tejero Serves 1 | Prep 10 mins | Cook none
85g (½ cup) cooked chickpeas
¼ a medium avocado
1 tsp fresh lemon juice
¼ tsp salt
black pepper, to taste
2 slices of wholegrain bread, toasted
2-3 slices of tomato
a handful of greens, such as rocket (arugula),
spinach or romaine
1In a large bowl, combine the chickpeas and avocado. Mash well until everything is combined. Add the lemon juice, salt and pepper. Mix well once more.
2Top one slice of the toast with the greens and the sliced tomatoes. Add the mashed chickpea mixture and top with the other slice of toast.
Tip
TO ENHANCE THE FLAVOUR OF THIS SANDWICH, YOU CAN ADD GARLIC OR FRESH HERBS, SUCH AS DILL OR PARSLEY, TO THE CHICKPEA MIXTURE.
NUTRITIONAL INFO
Calories (per serving) 446 | Total fat 13g Saturates 2.3g | Salt 2.12g | Sugar 10.8g Carbohydrates 65g | Protein 21g
White bean and lemon kale soup
By Diana Licalzi and Jose Tejero Serves 6 | Prep 15 mins | Cook 30-35 mins
1 large yellow onion, chopped
3 garlic cloves, minced
2 medium carrots, chopped
2 celery stalks, chopped
1.5 litres (6 cups) vegetable stock (broth),
plus more for sautéing
3 x 425g tins (5¼ cups) of cannellini beans,
drained and rinsed
2 tsp dried oregano
2 tsp dried thyme
100g (3-4 cups) chopped kale leaves,
stems removed
60ml (¼ cup) fresh lemon juice
½ tsp salt, or more to taste
½ tsp black pepper
10g (⅓ cup) fresh parsley, chopped
1In a stockpot, sauté the onion and garlic in a few splashes of the vegetable stock over a low heat for 2-3 minutes, stirring frequently, adding more of the vegetable stock as needed to prevent th
