Category: Recipes

Mushroom, Lentil & Olive Oil Mash Pie

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This is the recipes for those of you who already follow a vegan lifestyle. It’s also something for those who are doing Veganuary for the first time. It’s also perfect for anybody who is looking to increase their plant-based diet without necessarily being 100% vegan all the time.

This would work well with other vegetables such as leeks, celery, courgettes, or if mushrooms are not your thing use some fresh or tinned tomatoes which will cook into a tomato based sauce for the lentils to sit in.

Leaving the skin on the potatoes for the mash will make the dish quicker to prepare. You’ll also prevent any food waste as well as keep in the maximum fibre content.

Serves 2

Ingredients

  • 60g puy lentils
  • 35ml extra virgin olive oil
  • 1 large onion, finely diced
  • 1 garlic clove, finely chopped
  • 180g mushrooms, finely diced
  • 1/2 tsp vegan stock powder
  • A few sprigs of fresh thyme
  • 450g potatoes, skin left on, washed and cut into large chunks
  • 60ml soya milk

Method

  • Put the lentils into a pan and cover with plenty of cold water. Bring to the boil and then simmer for 15 minutes. Once cooked, drain the lentils reserving 2 tablespoons of cooking water.
  • Meanwhile, bring a pan of water to the boil and cook the potatoes till soft.
  • Separately, cook the onion in another pan with 10ml of olive oil over a low heat till they become soft and translucent.
  • Add the garlic and cook for 1 minute before adding the mushrooms in.
  • Add the stock powder and thyme leaves and allow to cook till the mushroom juices evaporate. Add the cooked lentils and reserved cooking liquid to the mushroom mixture.
  • Once the potatoes are cook, drain and allow to steam dry for 2 minutes. Heat the soya milk with the remaining olive oil in the pan used to cook the potatoes before adding them back in and mashing till smooth.
  • Preheat the oven to 180°C fan/ 200°C convection
  • Assemble the filling into an ovenproof dish and layer the mash over the top.
  • Bake for 25-30 minutes till the potato top turn crisp and golden brown.

Per serving: 513kcal/ 18.9g fat/ 2.9g saturated fat/ 66.6g carbohydrates/ 12.4g fibre/ 16.4g protein

Christmas Leftover Pie

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With so many people being left with extra food this year, try turning it into delicious meals of their own. This is made using all the usual leftover foods I have from Christmas Day.

This leftover turkey pie recipe can be used all year round, replace the turkey with leftover roast chicken, swap the sprouts for leeks, carrots, spinach, broccoli or even asparagus; anything goes. You could even swap the turkey stock for leftover turkey gravy.

This also works with meat substitutes for those wishing to make a vegetarian version of this pie.

Serves 6-8

Ingredients

  • 1 large onion, sliced
  • 30g butter
  • 125g mushrooms, sliced
  • 250g Brussel sprouts, sliced
  • 4 rashers of bacon or 2 slices of ham
  • 50g plain flour
  • 300g turkey, chicken or vegetable stock
  • 150ml double cream
  • 5 sprigs of thyme, leaves stripped
  • 15g chives, finely chopped
  • 300g cooked turkey
  • 250g frozen peas
  • 300g puff pastry
  • 1 egg, beaten

Method

  • Gently fry the onions with the butter in a large pan for 2 minutes before adding the mushrooms and cooking for a further 5 minutes.
  • Add the sprouts and bacon cooking for a further 5 minutes.
  • Add the flour and coat all of the vegetables and bacon. Slowly add the stock with 100ml of water, stirring constantly to create a smooth sauce. Add the double cream, herbs, turkey and peas.
  • Allow the mixture to cool completely.
  • Preheat the oven to 180°C fan/200°C convection.
  • Add the turkey mix into a large ovenproof dish.
  • Roll the pastry to fit the size of your dish.
  • Pain the edge of the dish with the beaten egg before laying the pastry lid over the top. Gently press down to create a seal.
  • Cut a hole in the top to allow the steam to escape and glaze the pie with the egg.
  • Bake for 35-40 minutes till puffed up and golden brown.

Per sixth: 556kcal/ 37.2 fat/ 20.7g saturated fat/ 27.3g carbohydrates/ 4.3g fibre/ 26.0g protein

Wholemeal Mince Pies

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A simple wholemeal shortcrust pastry enriched with almonds and butter to give you 8 plant points in total if using my mincemeat recipe.

If you are using shop bought mincemeat you could try adding a little extra fibre diversity by adding in some grated apple, carrot or dried cranberries.

Makes 8 mince pies

Ingredients

  • 40g ground almonds
  • 175g wholemeal flour
  • 120g fridge cold butter, cut into small cubes
  • 55g caster sugar
  • 1 medium egg
  • Plain flour for dusting
  • 1/3 portion of mincemeat (approximately 500g)
  • Egg or milk to join the pastry

Method

  • Mix the ground almonds, flour and butter in a large bowl with your fingertips till it resembles breadcrumbs.
  • Add the sugar, briefly mix, and then add the egg to bind. Knead the pastry till it forms a sticky ball, wrap it up and put it in the fridge to rest for a minimum of 30 minutes. The pastry can be made using a food processor or can be made the day in advance.
  • Preheat the oven to 180°C fan/ 200°C convection
  • Take 2/3 of the pastry and roll to 4-5mm thickness using flour to stop it from sticking. Use a circular cutter 2cm bigger than the tin hole, gently dust the underside and press into the muffin tin. Repeat to make 8 lined holes in total.
  • Fill each pastry case with around 45g mincemeat, leaving a 1cm gap from the top.
  • Take the remaining 1/2 of the pastry and roll to a thickness of 2-3mm. Take a cutter the same size as the muffin tin and cut 8 lids.
  • Using milk or egg, brush the pastry case and stick the lid down.
  • Poke a hole in the top of each pie to allow the steam to escape.
  • Optional: decorate the top with any remaining pastry, sticking it in place with the milk or egg.
  • Bake in the oven for 18-22 minutes till the pastry is golden brown and crisp.
  • Allow to cool for 5 minutes before taking out of the tray and allowing to cool on a wire rack.

Per mince pie: 358kcal/ 18.5g fat/ 10.3g saturated fat/ 41.2g carbohydrates/ 3.6g fibre/ 4.5g protein

Festive Lentil, Mushroom and Chestnut Wellington

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My Festive Lentil, Mushroom and Chestnut Wellington is sure to be a crowd-pleaser this Christmas. Packed full of flavours you would expect to find at Christmas and wrapped up in puff pastry. What is not to like?

This recipe is easily adapted to most dietary requirements. Swap the butter pastry to a butter-free puff pastry and swap the egg glaze for a mylk wash to give the pastry a lovely golden glow.

To make the wellington gluten-free use a gluten-free pastry and gluten-free oats. If you can’t find the oats, use 100g gluten-free flour in place of the oats and rice flour.

You can also swap a few ingredients around to suit what you fancy. If your festive tipple is not port, you could swap it for red wine, cognac or even keep it alcohol-free by using a little stock. Other herbs that would work well in this wellington include thyme, parsley or marjoram. You could also use dried herbs, but watch out as these can really pack a punch, so half a teaspoon should be plenty to give flavour. You could even change the almonds for alternative nuts such as pistachios or walnuts to give different dietary nutrients; walnuts are the only tree nut to contain significant amounts of alpha-linolenic acid, a type of omega-3 fatty acid which can be converted in the body to EPA and DHA fats found in oily fish. Great for anyone following a strictly plant-based diet or for those who don’t eat fish.

Serves 6-8

Ingredient

  • 120g green lentils
  • 3 bay leaves
  • 1 tbsp extra virgin olive oil
  • 1 red onion, finely diced
  • 200g mushrooms, finely diced
  • 10 sage leaves, sliced
  • 50g almonds, roughly chopped
  • 90g cooked chestnuts, roughly chopped
  • 50g dried cranberries
  • 60ml port
  • 50g rice flour
  • 50g cut oats
  • 400g puff pastry
  • 1 egg, beaten

Method

  • Wash the lentils in cold water. Add the bay leaves and bring the lentils to the boil. Reduce the heat to a simmer and cook for 20 minutes till the lentils are soft.
  • Meanwhile cook the oil and onion together over a low heat till soft and translucent.
  • Add the mushrooms to the onions and cook the mushrooms till the juices start to thicken slightly. Add the sage and cook for a further minute till fragrant.
  • Once the lentils are cooked, drain, remove the bay leaves and lightly mash. Add the mushroom mixture to the lentils followed by the almonds, chestnuts, cranberries, port, flour and cut oats. Mix to combine and season to taste.
  • Allow the mixture to cool completely.
  • Preheat the oven to 180°C fan/ 200°C convection.
  • Line a baking sheet with baking parchment.
  • Roll the pastry into a 35cm by 25cm rectangle. Cut lengthways down to make a 10cm by 35cm smaller rectangle. Remove 2cm from this piece to create a rectangle approximately 10cm by 33cm.
  • Place the now cooled mixture on this smaller rectangle of pastry, leaving a 1cm gap all around the edge, into a large log shape from short end to short end.
  • Using the egg, paint over the pastry seam. Lift the remaining larger rectangle of pastry over the mixture and press the pastry to seal with a fork.
  • Trim any excess pastry and use it to decorate the top of the pie.
  • Cut a small hole in the top of the wellington to allow the steam to escape and glaze the whole pie with an egg wash.
  • Bake the wellington for 25-30 minutes till golden brown all over.

Per sixth: 629kcal/ 25.3 fat/ 13.1g saturated fat/ 60.8g carbohydrates/ 8.0g fibre/ 18.3g protein

Festive Spiced Cookies

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These cookies taste like a cross between a Hobnob and a spiced Ginger Nuts biscuit. Super easy to make, the hardest part is waiting between each of the different stages!

These are also perfect for little hands which will want to get involved. They can help with pouring the ingredients into the food processors, rolling, cutting and decorating. The use of oats and wholemeal flour means that although they are still a biscuit, they will still be contributing towards fibre intake.

These make the perfect little gift, or can be hung on the Christmas tree as decorations. To do this, poke a hole at the top before baking to allow you to use string to hang from the tree.

Makes around 30 small cookies

Ingredients

  • 75g oats
  • 100g wholemeal flour
  • 1 tsp ground ginger
  • 1/2 tsp ground sweet cinnamon
  • 1/2 tsp mixed spice
  • 1/2 tsp bicarbonate of soda
  • 50g butter
  • 70g soft light brown sugar
  • 30g golden syrup
  • 1/2 a beaten egg
  • Plain flour for dusting

Method

  • In a food processor, blitz the oats till they resemble flour. Add the wholemeal flour, spices, bicarbonate of soda and butter. Blitz together till the mixture resembles breadcrumbs.
  • Add the sugar and briefly mix together before adding the golden syrup and egg. Mix till the dough forms large clumps before turning out onto the work surface. The mixture should feel a little sticky. If it is dry add a little more egg.
  • Lightly knead the dough till it just comes together.
  • Wrap in clingfilm and place in the fridge to chill for 15 minutes.
  • Preheat the over to 160°C fan/ 180°C convection.
  • Line 2 large baking trays with baking parchment.
  • Roll the dough out to a thickness of 5mm using a little plain flour to stop it from sticking, and cut out your desired shapes using a lightly dusted cookie cutter.
  • Place the cookies on the lined baking sheet, leaving a 1cm gap between the cookies to allow them to expand slightly.
  • Bake for 12 minutes for smaller shapes (or those with several holes in them like my snowflakes) and up to 15 minutes for larger shapes till just turning slightly darker on the edges.
  • Cool on the tray for 5 minutes before transferring to a wire rack to cool completely.

Per 10g cookie: 48kcal/ 1.7 fat/ 0.9g saturated fat/ 7.0g carbohydrates/ 0.6g fibre/ 0.9g protein

Sundried Tomato and Kale Pasta

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Super simple, seasonal, and takes just 15 minutes to cook. Kale is a great source of vitamin K, as well as beta-carotene which the body can convert into vitamin A.

I see loads of recipes using kale where they strip the leafy part off the central stem. I love the contrast of textures, with the stem staying crunchy as the leaves become soft. It also helps reduce food wastage by eating the whole of the produce.

Kale is a plant-based source of dietary iron. Being from a plant, it is in the form of non-haem iron which means it is harder for the body to absorb. Using the lemon juice at the end of cooking adds vitamin C to the dish which can help increase the uptake of plant-based iron.

Serves 2

Ingredients

  • 150g dried pasta of choice
  • 1 tbsp extra virgin olive oil
  • 200g kale, roughly chopped
  • 60g sundried tomatoes, drained and roughly chopped
  • 4 cloves of garlic, roughly chopped
  • 1 unwaxed lemon, zest and juice

Method

  • Bring a large pan of water to the boil and cook the pasta for 2 minutes less than the packet instructions.
  • Separately, in a frying pan cook the kale with the oil for a few minutes till slightly soft.
  • Add the garlic and sundried tomatoes and cook for a further few minutes till fragrant. If needed, add a little pasta water to stop the garlic from burning.
  • Add the pasta with a tablespoon of pasta water and add the lemon zest and juice.
  • Stir to combine and serve immediately.

Per serving: 441kcal/ 11.8g fat/ 1.6g saturated fat/ 64.9g carbohydrates/ 9.0g fibre/ 13.8g protein

Smoked Mackerel, Lentil and Horseradish Salad

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Getting oily fish in can be a challenge, and during lockdown I find it harder to get fresh fish weekly so I’ve been eating more smoked fish due to the increased shelf life. While I don’t plan on carrying this on beyond lockdown, and rather used smoked fish as a treat rather than a source of omega-3 fatty acids, for the while they have ended up as a partial staple in my lockdown diet. Here’s the lowdown on omega-3 fatty acids.

Omega-3 fatty acids area type of polyunsaturated fatty acid. These fats can’t be made in our bodies, so we rely on dietary sources instead. There are a few different forms of omega-3 fats, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).

Dietary sources of EPA and DHA include oily fish such as salmon, mackerel, kipper, herring, sardines and fresh tuna (but not tinned tuna); shellfish; and seaweed (but eating this more than once per week may provide too much iodine). Alternatively you can find EPA and DHA in omega-3 fortified products such as: dairy and dairy alternative products, eggs; and supplements.

ALA can be converted to EPA and DHA in our body, but this isn’t always converted in significant amounts, especially in relation to DHA, so there are less health benefits associated with consuming ALA. Dietary sources of ALA include seeds such as chia seeds, linseeds, hemp seeds (and hemp seed oil), walnuts (and walnut oil), pecans, hazelnuts; products derived from soybeans like soybean oil and tofu; rapeseed oil; green leafy vegetables and ALA supplements.

We should be aiming to eat 2 portions of fish a week, with at least 1 portion to be oily, with the upper limit set at 4 portions of oily fish per week due to pollutants being present in some fish which could build up in our bodies. Separately, women of childbearing age, pregnant or breastfeeding women should limit their intakes to two portions per week.

Using lots of store cupboard ingredients here, you could swap the fresh herbs out and use salad leaves, or use kale as an alternative vegetable. If you are really struggling to get fresh salad, or making this when you have run out of fresh foods opt for some frozen vegetables such as edamame beans or peppers. And for those who need a super quick lunch, this dish can be made in 2 minutes by using a pouch of ready-cooked lentils. Simply heat the lentils up and dress them with the herbs and spices and you’re good to go!

Serves 2

Ingredients

  • 100g puy lentils
  • 10g wholegrain mustard
  • 40g sundried tomatoes, finely chopped
  • 10g chives, chopped
  • 15g flat-leaf parsley, chopped
  • 120g pickled beetroot, finely cubed
  • 10g horseradish sauce
  • 50g reduced-fat creme fraiche
  • 2 fillets of smoked mackerel

Method

  • Place the lentils in a saucepan and cover with plenty of cold water. Bring to the boil and simmer for 12 minutes.
  • Once the lentils have cooked, drain and dress with the mustard and tomatoes whilst still hot. Allow to cool for 2 minutes before adding in the herbs.
  • Separately mix the horseradish and creme fraiche together.
  • Add the beetroot to the lentils and combine before plating up with the mackerel and horseradish sauce.

Per serving: 487kcal/ 28.6g fat/ 8.5g saturated fat/ 23.0g carbohydrates/ 12.9g fibre/ 28.2g protein

Spiced Pumpkin & Lentil Soup

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Soup with a delicious autumnal twist making the most out of seasonal pumpkins which are being carved up for Halloween.

Sadly, over half the pumpkins carved at Halloween are under-utilised. The flesh and seeds of carving pumpkins are all edible, even once they have been carved. Pumpkins are a great source of beta-carotene, the precursor to vitamin A as suggested by the gorgeous golden-orange hue of the flesh and, in most cases, skins. A word of caution, if your pumpkin happens to have green skin your soup will adopt a “chip shop curry sauce” colour. Don’t worry, it will still be equally delicious!

If you don’t have any pumpkins hanging around you can substitute butternut squash or sweet potato as an alternative. These vegetables are still high in beta-carotene, an antioxidant that has previously been shown to help reduce the risk of heart disease and certain cancers.

Serves 4

Ingredients

  • 2 large onions, roughly chopped
  • 2 tbsp extra virgin olive oil
  • 4 cloves of garlic, roughly chopped
  • 3 tsp ground cumin
  • 2 tsp ground turmeric
  • 1 tsp dried chilli, or to taste
  • 200g red lentils
  • 500g pumpkin, skin on and roughly diced
  • 200ml coconut milk
  • 10g stock powder
  • 15g fresh coriander, finely sliced

Method

  • Gently fry the onion and oil in a large pan till soft and translucent. Add the garlic and cook for a further 2 minutes.
  • Add the dried spices and cook till fragrant before adding in the remaining ingredients with 1 litre of boiling water.
  • Allow to simmer for 20 minutes till the lentils and pumpkin are cooked through and soft.
  • Blend till smooth and serve.

Per serving: 447kcal/ 18.6g fat/ 2.3g saturated fat/ 50.7g carbohydrates/ 7.6g fibre/ 16.4g protein

Pumpkin and Sage Pearl Barley Risotto

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All the autumn flavours in this alternative risotto using pumpkin and sage. Technically, I am using a squash, Crown Price squash to be precise, but any pumpkin or firm squash will work in its place.

While I am always a fan of leaving skins of fruits and vegetables for the increased fibre and reduced time for cooking, I have removed the skin from this particular pumpkin as it is quite tough and would certainly draw attention away from the dish itself. If I were to replace the pumpkin with butternut squash I would leave the skin on. This can be done to your own personal preference.

Speaking of fibre, swapping traditional risotto rice for quick-cook pearl barley not only saves you time of cooking and stirring for a traditional risotto, but it also increases the fibre content of the dish. Replacing the pearl barley with white risotto rice would reduce the fibre content down by 4g per serving! That’s almost half the total fibre content of the dish. Pearl barley also stays a bit more al dente, which means the overall dish has a lovely firm bite which I particularly enjoy.

If you need to adapt to a dairy free version, substitute the butter for olive oil, and either omit the cheese or use a dairy-free alternative or you can use nutritional yeast for a slight cheesy flavour.

Serves 2

Ingredients

  • 1 large onion, finely diced
  • 15ml extra virgin olive oil
  • 2 garlic cloves, crushed and chopped
  • 100g quick cook pearl barley
  • 175ml dry white wine (optional to replace with water)
  • 10g stock powder
  • 20g parmesan
  • 250g pumpkin, skin peeled and cut into 1cm cubes
  • 5ml extra virgin olive oil
  • 20g butter
  • 10 large sage leaves (or 20 small leaves)

Method

  • Gently fry the onion with 15ml olive oil over a low heat till transluscent and soft. Add the garlic and cook for a further 2 minutes.
  • Bring 350ml water up to the boil in a saucepan and add the stock, keep on a low heat.
  • Add the pearl barley to the onions and toast for 2 minutes. Add the white wine and stir to help release some of the starch.
  • Take a separate large frying pan and add 5ml oil and 15g butter. Once the butter has melted add the pumpkin. Allow to brown slowly over a medium heat, stirring frequently.
  • When the wine is almost absorbed add a ladleful of hot stock, and repeat till almost all the stock has been absorbed. Check the pearly barley is cooked, but still with some bite. This should take 10-12 minutes.
  • Once the risotto is almost cooked, move the pumpkin to one side of the pan, add the remaining 5g of butter to the now clear side and fry the sage leaves for 2 minute till crisp and fragrant.
  • Remove the risotto from the heat and add half of the sage and pumpkin to the risotto with the parmesan and stir through.
  • Dish up and serve with the remaining pumpkin and sage over the top.

Per serving: 549kcal/ 22.1g fat/ 9.0g saturated fat/ 54.5g carbohydrates/ 8.5g fibre/ 12.9g protein

Squash, Kale and Ricotta Baked Shells

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Seasonal autumnal butternut squash, roasted to maximise the flavour. Leaving the skin on the squash increases the fibre content, so don’t be tempted to peel! It’ll save you time, keep your gut bacteria happy, and increase the flavour of the whole dish as it caramelises in the over from its first roasting!

I like to leave everything a little chunky, this way you can actually see what you’re eating, whether it be the creamy ricotta, soft butternut squash or kale. The final topping of mozzarella gives a lovely golden hue to the whole dish, as well as giving some lovely texture which I always can’t resist to leave to the final mouthful.

This dish is perfect for wowing a crowd at a dinner party. It can happily sit in the fridge for a day or two, and by cooking the pasta in advance and allowing it to cool in the present of oil, you increase the fibre content through the formation of something called resistant starch. So don’t be afraid to prepare in advance and then whip out at a later date (even if it’s just for a mid-week dinner!). Alternatively, assemble the dish bar the final crown of mozzarella and you can freeze portions which can be cooked at a later date.

Serves 5

Recipe

  • 500g Butternut Squash, skin on and cubed
  • 200g giant pasta shells
  • 1 tbsp olive oil
  • 120g kale, sliced
  • 1 tsp rapeseed oil
  • 2 large onions, chopped
  • 3 cloves garlic
  • 350g rough passata
  • 500g ricotta
  • ¼ nutmeg, grated
  • 1 ball mozzarella

Method

  • Set the oven to 150°C fan/160°C convection. Place the butternut squash on a roasting tray and cook for 20 minutes till golden brown. Turn the oven up to 180°C.
  • Meanwhile, cook the pasta for 2 minutes less than the packet instructions. Drain and mix the olive oil over to stop the shells from sticking.
  • Steam the kale over boiling water for 4 minutes.
  • In a large ovenproof dish, gently sauté the onions in rapeseed oil over a low heat. Once soft add the garlic, cook for a further minute before adding the passata and cook till reduce by a third.
  • Meanwhile, mix the ricotta and nutmeg together and season to taste with salt and pepper. Break up the roasted squash roughly, add to the ricotta mix with the kale. Stuff the pasta shells with the mixture.
  • Off the heat, arrange the stuffed shells into the dish and top each shell with mozzarella.
  • Bake in the oven for 20-25 minutes till golden brown and bubbly.
  • Delicious served with roasted vegetables or a side salad.

Per serving 417kcal/ 20.0g fat/ 9.3g saturated fat/ 34.6g carbohydrates/ 5.0g fibre/ 18.6g protein

Roasted Butternut Squash, Carrot and Chickpea Soup

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Autumn is upon us, so therefore so is soup season. I always enjoy a good bowl of hot soup on a crisp cold Autumn day, but sometimes I find myself wondering how to get the protein in for the meal. Using beans, pulses or lentils is a great way to include some protein in a soup meal.

In an effort to save time and reduce food waste I don’t peel the squash or carrots. Instead I scrub them before removing the tops and tail. The skin is easily blended into the soup and will contribute to some of the fibre content. What is not to love?

Any leftover soup can be stored in the fridge in an airtight container for up to 5 days. Alternatively, this soup freezes really well so you can make a large batch of this to pull out when you need a quick lunch.

Serves 4

Ingredients

  • 2 tbsp extra virgin olive oil
  • 400g butternut squash, cut into 1″ cubes
  • 400g carrots, cut into 1″ pieces
  • 1 large onion, cut into 1″ pieces
  • 4 clove of garlic, skin on
  • 1 tin of chickpeas, drained and rinsed
  • 1 stock cube of choice

Method

  • Preheat the oven to 180°C fan/ 190°C convection.
  • Mix all of the ingredients, except the stock cube, in a large roasting tin. Roast in the oven for 1 hour, stirring half way through.
  • Boil 900ml of water and add the stock cube.
  • Remove the garlic cloves from their skins and add the roasted vegetables to the stock.
  • Blend the soup to the consistency of choice and serve.

Per serving: 276kcal/ 11.5g fat/ 1.7g saturated fat/ 32.7g carbohydrates/ 8.0g fibre/ 7.0g protein

Green Kale Fritters

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I’ve got so much kale growing at the allotment. Both curly kale and Cavolo Nero. I love them both, and I believe they both have their place in particular dishes. These fritters, however, will benefit from any type of kale you grow or can buy in the shops. Alternatively, if you don’t have kale you could use other green leafy vegetables such as cabbage, spinach, Swiss Chard or spring greens.

I also use frozen peas and edamame beans. Much cheaper and handy as they are kept in the freezer ready for use whenever you want. Frozen vegetables can also often have higher nutrient content as they are picked at their peak and then frozen within hours, locking in nutrients that may be lost otherwise.

If you need to make gluten-free fritters, use gram flour or rice flour instead of wholemeal flour. I use wholemeal because it helps with the fibre content of the fritters, but also is something I keep in the cupboard as a staple. The flour’s role in the fritters is just to help bind them together. When I didn’t add the flour in during recipe testing they fritters were extremely fragile and would easily fall apart. While they tasted great, I thought they were too difficult to handle.

These fritters are delicious simply served with a wedge of lemon and some salad leaves of choice. Serving with the lemon after cooking adds vitamin C which can help your absorb the plant-based iron from the beans and kale. You could add any other toppings of your choice such as a poached egg to make the perfect brunch, or top with hummus, guacamole, soured cream or your favourite sauce.

Makes 8 fritters

Ingredients

  • 150g kale, finely sliced
  • 75g frozen peas, defrosted
  • 75g frozen edamame beans, defrosted
  • 250g ricotta
  • 3 large eggs
  • Zest of 1 lemon
  • 8-10 mint leaves, finely sliced
  • 15g parsley, finely sliced
  • 1/2 a nutmeg, grated
  • 30g wholemeal flour, or if making gluten-free gram flour or rice flour
  • 2 tsp extra virgin olive oil

To serve

  • Salad leaves of choice
  • Lemon wedges
  • Poached egg (optional)

Method

  • Place the sliced kale into a large bowl. Boil the kettle and pour over the kale to blanch for 30 seconds before draining and running under cold water to maintain the bright green colouring. Drain as much water from the kale.
  • In a separate large bowl add the peas and edamame beans and crush before adding all the remaining ingredients except the flour.
  • Add the kale and mix to distribute throughout the batter. Add the flour and mix.
  • Preheat large frying pan and heat over a medium heat with 1 tsp oil.
  • Take a heaped spoonful of batter and place into the pan to form a fritter. Cook in batches for 2-3 minutes per side till golden brown.
  • Serve the fritters with fresh pea shoots and lemon wedge, and optional top with a poached egg.

Per 2 fritters: 232kcal/ 13.7g fat/ 5.0g saturated fat/ 10.9g carbohydrates/ 4.1g fibre/ 15.5g protein