HAM AND CAULIFLOWER STEW
This lightly spiced, nutritious stew can be whipped up in under half an hour. All it needs is some crusty bread on the side for soaking up the delicious sauce.
Hands-on time 15min. Cooking time about 25min. Serves 4
◆ 1tbsp olive oil
◆ 1 red onion, finely chopped
◆ 1 small cauliflower, roughly chopped
◆ 1tsp paprika
◆ 1tsp ground cumin
◆ 2 x 400g tins chopped tomatoes
◆ 300ml (½ pint) hot chicken or vegetable stock
◆ 125g (4oz) cooked ham, shredded
◆ 400g tin chickpeas, drained and rinsed
◆ Large handful fresh coriander, roughly chopped
◆ Crusty bread, to serve
1 Heat the oil in a large pan over a medium heat and fry the onion for about 10min, until softened. Add the cauliflower and fry for 5min before adding the paprika and cumin. 2 Stir in the tomatoes, stock, ham and chickpeas, turn up the heat and bring to the boil. Simmer for 5-10min until piping hot and the cauliflower is cooked through. 3 Stir through most of the coriander and season to taste. Garnish with the remaining coriander and serve with crusty bread.
PER SERVING 147cals, 16g protein, 3g fat (1g saturates), 12g carbs (10g total sugars), 5g fibre