A fabulous vegetarian bite that's deliciously healthy as well as fun to eat. The bean and vegetable mixture has a great spicy kick, and is combined with crunchy salad, grated cheese and creamy yogurt in tortilla wraps.
8 soft flour tortillas
1 tablespoon vegetable oil
1 onion, chopped
2 garlic cloves, crushed
1 small green capsicum, deseeded and chopped
1 small red capsicum, deseeded and chopped
1 red chilli, deseeded and finely chopped (optional)
1?2 teaspoon ground cumin
400 g can red kidney beans, drained and rinsed
1 cup (175 g) frozen corn kernels
1 large tomato, chopped
1?4 cup (65 g) no-salt-added tomato sauce
1 tablespoon chilli sauce
2 tablespoons water
2 tablespoons chopped fresh coriander
1?2 iceberg lettuce, shredded
1?2 cup (50 g) grated mature cheddar cheese
1?2 cup (130 g) low-fat natural yogurt
Warm the tortillas following the packet instructions. Meanwhile, make the filling. Heat the oil in a large frying pan, add the onion, garlic and capsicums and cook over a medium heat, stirring, for 3 minutes until they begin to soften. Add the red chilli (if using) and the ground cumin and stir for 1 minute.
Put the red kidney beans onto a plate and lightly crush with a fork, then add to the frying pan together with the corn and chopped tomato. Stir in the tomato and chilli sauces and the water and continue to cook gently for about 4 minutes. Stir in the fresh coriander.
Serve the hot bean mixture, lettuce, cheese and yogurt in separate bowls for everyone to help themselves. To assemble a burrito, place some lettuce in the middle of a tortilla, spoon some of the bean mixture on top, add some grated cheese and top with a dollop of yogurt. Roll up and eat immediately.
The hollows in hard–boiled egg halves make perfect containers for a tasty filling – here carrot and chive – and the eggs look attractive served on a bed of ribbon vegetables and lamb's lettuce. All you need is some bread to make a satisfying lunch.
Couscous is extremely versatile and can be used for both savoury dishes and for sweet ones, such as this quickly made, delicious hot cereal. The couscous is mixed with dried fruit and soaked briefly in hot milk, then topped with fresh fruit, to create something a little different to start the day.
For this savoury version of a classic French batter pudding, sweet cherry tomatoes are baked in a light, fluffy batter flavoured with grated pecorino cheese. Make individual clafoutis, or one large one, and serve for a simple lunch or dinner with bread or boiled new potatoes and green beans.
For these delectable chilli–flavoured omelettes, the eggs are whisked with cornflour to give them a slightly firmer texture, suitable for folding round a colourful and tasty filling of stir–fried vegetables and rice noodles.