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Recipes to keep your family fed and happy this summer. Part 2

01 August 2019

Finding healthy meals to feed the family during the holidays can be challenging. Read more of our simple summer recipes below, inspired by parents as part of our Family Monsters Project.

 

Delicious homemade falafel

Serves 4  

Ingredients  

  • 400g tinned chickpeas in water, rinsed and drained 
  • 1 small onion, peeled 
  • 1 clove garlic, peeled 
  • Wholemeal breadcrumbs (from 1 slice of bread) 
  • 1 tsp ground cumin
  • 1 tsp ground coriander 
  • 2 tbsp chopped fresh parsley 
  • 1 tbsp olive oil 

To serve: 

  • 4 large wholemeal pitta breads 
  • 4 lettuce leaves 
  • 2 medium tomatoes, sliced 
  • ¼ cucumber, sliced 
  • 4 tbsp Greek-style yoghurt (zero-fat)

Method 

  1. Place the onion and garlic in a food processor and chop finely. 
  2. Add the chickpeas, breadcrumbs, cumin, coriander, parsley and olive oil. Mix a little longer. 
  3. Shape into 16 balls and place on a greased or lined baking tray. Chill for 30 minutes. 
  4. Place the tray into a preheated oven (200°C/180°C fan/gas mark 6) and bake for about 25 minutes, turning the falafel to prevent sticking. 
  5. To assemble, fill each pitta with lettuce, sliced tomatoes and cucumber, falafel and some yoghurt. 
  6. Note: If you don’t have a food processor, simply use a hand blender or mash the chickpeas with a fork or potato masher. 

Tips: Warming the pittas in a toaster or under the grill makes them easier to split and fill. The falafel can also be served warm with couscous and vegetables.

Nice and spicy veggie chilli

Serves 4 

Ingredients 

  • 2 tsp vegetable oil 
  • 1 medium onion, chopped 
  • 1 carrot, finely chopped 
  • 2 garlic cloves, crushed 
  • 1 red chilli, deseeded and finely chopped 
  • 2 peppers (any colour), deseeded and chopped 
  • 300g vegetarian mince 
  • 420g red kidney beans, in water 
  • 400g tin chopped tomatoes 
  • 2 tsp tomato puree 
  • 100ml vegetable or chicken stock (reduced-salt) 
  • 200g easy-cook long-grain brown rice 
  • 1 pinch ground black pepper 

Method  

  1. Heat the vegetable oil in a large saucepan and add the onion. Fry gently for 2-3 minutes, then add the carrot, garlic, red chilli and peppers. Fry for 2-3 more minutes, stirring often. 
  2. Add the frozen mince, beans and tomatoes and brown them off slightly. 
  3. Add the tomato puree and stock. Bring to the boil, then reduce the heat and simmer, partially covered, for 25-30 minutes.  
  4. At the same time, rinse, stir, cover and cook the rice on a low heat in equal amounts of gently boiling water (i.e. around 200ml) until absorbed. It should take 25-30 minutes. 
  5. Season the chilli with pepper and serve in warm bowls with the cooked, drained rice. 

Are you feeling inspired by the above? Find more simple recipe ideas to fill your summer on these websites:  

https://www.foodforlife.org.uk/  

https://www.nhs.uk/change4life/recipes/    

https://www.bbcgoodfood.com/