Tonia Buxton’s warming Greek recipes for winter nights

In our Winter issue, TV chef Tonia Buxton explains why the traditional Greek diet is one of the healthiest in the Mediterranean. Here is one of her favourite Greek recipes…

‘Healthy cooking is something that comes very naturally to me, because I‘ve been cooking since I was 10,’ says Tonia. ‘In Greek culture you learn to cook when you’re very young, so we never develop this fear some people have of putting together a healthy meal. I never cease to be amazed that people get to university and don’t know how to cook anything other than toast! Here, I want to share with you a recipe that proves healthy cooking doesn’t have to be complicated.’ 

Chickpea and cumin soup

Prep 10 min

Cook 20 min

Serves 5

3 tsp cumin soup

Chilli flakes, to taste                                                                                        

3 tbsp olive oil

1 red onion, chopped

850ml reduced-salt vegetable stock

2 x 400g tins plum tomatoes

1 x 400g tin chickpeas drained

Bunch of fresh coriander, chopped, to garnish

6tbsp 2% fat Greek yogurt, to serve

1. In a large saucepan, dry fry the cumin and chilli flakes until they start to jump. Add the oil and onion and gently fry until translucent but not browned.

2. Add the tomatoes, followed by 3/4 of the chickpeas and the stock. Simmer for 20 min.

3. Use a stick blender to whiz the soup to a smooth texture. Add the reserved chickpeas, then season to taste.

4. Serve in bowls, topped with a dollop of yogurt and a sprinkling of coriander.

Per serving: 200kcal, 11g protein, 9.6g fat, 2g saturates, 18.8g carbs, 8.6g sugar, 4.5g fibre, 1.2g salt, 117mg calcium, 2.8mg iron

This recipe is: LOW CAL, LOW FAT, LOW SAT FAT, LOW SUGAR, LOW SALT, HIGH PROTEIN, VEGETARIAN, 3 OF 5-A-DAY

Pick up a copy of Healthy Food Guide’s Winter issue and enjoy an exclusive reader offer of 15% off your food bill at The Real Greek restaurants.

Healthy comfort food

As the nights draw in, we’ve been feeling the urge to cook some of our favourite slow-cook recipes. The anticipation created by the aromas wafting from the kitchen as the flavours of your hearty dinner intensify is one of life’s great pleasures.

If you’re in the mood for something warming, try this recipe for lamb, plum and barley mow from the team at EBLEX, the organisation for the English beef and sheep industry.

 

‘You can get the best out of this delicious recipe by using the best quality ingredients,’ says Denise Spencer-Walker, food advisor for EBLEX. ‘Looking out for a quality indicator on meat, such as the Quality Standard Mark (QSM), in independent butchers and select supermarkets will ensure your beef or lamb has been responsibly produced by people dedicated to great food.’

The EBLEX QSM scheme for beef and lamb ensures red meat is produced by independently audited farmers who work to strict guidelines, guaranteeing food safety, animal welfare, care for the environment and eating quality. To find your nearest QSM butcher, visit simplybeefandlamb.co.uk/butchers-block.

Lamb, Plum and Barley Mow

Serves 6

Prep time: 25 min

Cook time: 2 hr 45 min

675g lean boneless lamb leg, cut into 2.5cm cubes

1tbsp ground cinnamon

2tbsp rapeseed or olive oil

1 large onion, chopped

2 large garlic cloves, crushed

4 carrots, roughly chopped

150ml marsala wine or port

600ml hot reduced-salt lamb stock

2 bay leaves

150g pearl barley

75g kale or savoy cabbage, roughly chopped

2 ripe red plums, stoned and roughly chopped

2tbsp chopped fresh flat-leaf parsley, to garnish

1 Preheat the oven to 170°C/fan 150°C/gas 31/2. Put the lamb in a large bowl, season with ground black pepper and mix with the cinnamon. 
2  Heat the oil in a non-stick frying pan. Working in batches, cook the lamb over a medium-high heat, turning, for 3–4 min until browned all over. Transfer to a 1.7litre flameproof casserole dish. 
3  In the same frying pan, cook the onion, garlic and carrots for 2–3 min. Add to the casserole dish with the lamb. Add the marsala wine or port to the pan, scraping the base of the pan to release any sticky bits, then pour it into the casserole dish.
4 Add the stock and bay leaves to the casserole dish and bring to the boil over a high heat. Cover, then transfer to the oven and continue to cook for a further 2 hr. 
5 Remove the dish from the oven and add the pearl barley, then return to the oven for 30 min. Add the kale or cabbage and plums, then return to the oven for a further 10 min. Discard the bay leaves, then serve garnished with parsley.

 

Per serving: 375kcal, 26.6g protein, 13.9g fat, 4.4g saturates, 33.8g carbs, 10.7g sugar, 7.3g fibre, 0.9g salt, 88mg calcium, 3.8mg iron

Per serving this recipe is LOW CAL, LOW SAT FAT, LOW SUGAR, LOW SALT, HIGH PROTEIN, DAIRY FREE, CONTAINS 1 OF 5-A-DAY

For more slow-cooked recipes pick up a copy of our winter issue, out on Tuesday 19 November.