FAST, EASY, NUTRITIOUS

Delicious recipes to feed a family

According to our Hearst Health and Wellness Survey*, creating fast, nutritious family meals is your biggest healthy eating concern for 2021. These recipes take no more than 15 minutes to prepare and include lots of veg, fibre and healthy fats. Bonus: they’re all budget-friendly, too

SERVES 4

PREPARATION TIME 10 minutes COOKING TIME about 35 minutes

● 2 x 400g tins chickpeas, drained and rinsed

● 750g carrots

● 2tbsp olive oil

● 2tbsp dukkah spice mix, plus extra to serve, optional

● 2 garlic cloves, finely chopped

● 8 ready made falafels

● 100g bag baby spinach

● Handful fresh mint or coriander leaves

FOR THE TAHINI SAUCE

● Finely grated zest and juice 1 lemon

● 2tsp tahini paste

● 150g pot natural yogurt

1 Preheat oven to 220°C (200°C fan) mark 7. Tip chickpeas into a large roasting tin. Peel and cut carrots lengthways; add to tin. Drizzle with olive oil and toss to coat. Lightly crush the dukkah in a pestle and mortar; sprinkle over veg, along with ¾ of the garlic; toss to coat. Season well.

2 Roast in the oven for about 25min until the carrots are just tender. Meanwhile, make the tahini sauce: put ½ the lemon zest and juice into a small bowl, add the tahini, remaining garlic and yogurt, and then stir to combine, adding a little cold water to thin down, if necessary. Season to taste and set aside.

3 After 25min, arrange falafels on top of the chickpeas and carrots and return to the oven for 10min to heat through.

4 Remove from oven, add remaining lemon zest and juice, spinach and ½ the fresh herbs; toss to wilt. Serve with the tahini sauce and sprinkle over remaining herbs, adding a pinch of extra dukkah, if you like.

Carrot, chickpea and falafel traybake Chickpeas contain iron, magnesium and fructo-oligosaccharides, a type of fibre that feeds the ‘good’ microbes in the gut. Roasting them together with carrots adds a crunchy sweetness to this easy one-pan supper.