SPICE IS NICE
This
month Kate Hemphill showcases three spice blends – sambar curry powder,
paella spice mix and Creole seasoning – from the Herbies range that
transform simple, relatively inexpensive family meals – a burger, a
one-pot stew and stuffed peppers – into something you could serve for a
more special occasion.
STICKS, SEEDS, PODS and LEAVES
Kate
Hemphill is a trained chef. She contributed the recipes to Ian
Hemphill’s best-selling Spice and Herb Bible. You will find more of her
recipes on the Herbies spices website. Or you can follow her on Instagram (@herbieskitchen). Kate uses Herbies spices and blends, but you can substitute with whatever you have in your pantry.
STUFFED CAPSICUMS LOUISIANA STYLE
The
Louisiana-style seasoning works amazingly with this healthy and
flavoursome dish, giving the rice, beans and corn a huge lift. For meat
lovers, serve alongside beef, lamb or chicken grilled with a sprinkle of
the seasoning. Prep time: 10 mins • Cook time: 1 hour • Makes: 6
1½ cups low or lower GI brown rice (such as Doongara or brown basmati)
6 capsicums, top cut off and seeds removed
1 red onion, finely chopped
2 cloves garlic, finely chopped
2 tbsp Creole seasoning
2 ripe red tomatoes, peeled and diced
½ cup corn kernels
400ml (14oz) can black beans, rinsed and drained
Pre-heat
oven to 170C (340F). • Rinse rice and cook until tender, drain. •
Meanwhile, sweat onions in a little olive oil until soft, then add
garlic and spices. Stir for one minute, then add tomatoes, cooked rice,
corn and black beans. Combine well and taste for seasoning. • Firmly
stuff the capsicums with rice mixture, place lids on top, and bake for
40 minutes, or until capsicum is tender when pierced.
Per serve
1445kJ/345
calories; 14g protein; 2.5g fat (includes 0.5g saturated fat; saturated
: unsaturated fat ratio 0.25); 60g available carbs (includes 14g sugars
and 46g starches); 13g fibre; 455mg sodium; 967mg potassium; sodium :
potassium ratio 0.47
INDIAN LAMB BURGER
These
burgers make great picnic or party food cooked bite-size and served
with raita. You can use any of Herbie’s many Indian spice blends in
these burgers, depending on your mood. The mild sambar powder used here
is perfect for younger children. Prep time: 15 mins • Cook time: 10 mins
• Serves: 6
500g (1lb 2oz) lean lamb mince
1½ tbsp sambar powder
½ tsp salt
1 egg
1 tbsp grated brown onion
1 tsp grated fresh ginger
1 garlic clove, crushed
1 cup Greek yoghurt
1 small cucumber, diced
8 mint leaves, finely chopped
To serve
Turkish bread or burger buns
½ cup mango chutney
2 cups mixed salad leaves
fresh onion and mint for garnish, optional
For
burgers, pulse all ingredients in a food processor, or mix well in a
large bowl with your hands. Shape into 6 burgers and refrigerate until
ready to cook (up to 24 hours). • Combine the yoghurt, cucumber and mint
to make the raita and season to taste. • Heat a grill or barbecue and
cook burgers for 5–6 minutes per side. Allow to rest for 2 minutes
before assembling burger. • Lightly toast bread or bun, if desired, and
top with raita, chutney, salad leaves, burger and garnish fresh onion
rings and mint leaves.
Per serve (with Turkish bread)
1200kJ/290
calories; 23g protein; 9g fat (includes 4g saturated fat; saturated :
unsaturated fat ratio 0.8); 28g available carbs (includes 18g sugars and
10g starches); 3.5g fibre; 450mg sodium; 580mg potassium; sodium :
potassium ratio 0.78
SPANISH CHORIZO and BEAN STEW
One
pot stews are perfect for cooler days, and this dish benefits from a
long, slow cook. This is a great dish to prepare ahead and it reheats
well after storing in the fridge or freezing. Tip: check how hot your
chorizo is, you may like to add some chilli powder if it is mild. Prep
time: 10 mins • Cook time: 2 hours • Serves: 8
1 tbsp olive oil
2 red onions, finely chopped
4 cloves garlic, crushed
2 red bell peppers (or red capsicum) cut into 2cm pieces
¼ cup sherry vinegar
2 tbsp paella spice mix
2 x 400ml (14oz) cans crushed tomatoes
2 x 400ml (14oz) cans cannellini beans, drained
4 small semi-dried chorizo sausages (cooking chorizo), approx 400g (14oz), cut into ¾in (2cm) thick slices
flat leaf parsley
Preheat
oven to 120C (300F). • Sweat onions in olive oil in an ovenproof dish
on the stove top over low heat. Add garlic and capsicum once onions are
soft. Pour in sherry vinegar and stir until evaporated, then add spice
mix, tomatoes, beans and 1½ cups water. • In a large frying pan over
high heat, briefly brown chorizo then add to stew. • Bring stew to a
simmer, stirring, then place in the oven with a lid. Cook for 1½–2 hours
until chorizo is meltingly tender. Check for seasoning and serve with
parsley.
Per serve
1400kJ/335 calories;
20g protein; 15.5g fat (includes 5g saturated fat; saturated :
unsaturated fat ratio 0.48); 22g available carbs (includes 11g sugars
and 11g starches); 12g fibre; 790mg sodium; 840mg potassium; sodium :
potassium ratio 0.94
