THE GOOD CARBS COOKBOOK
The Good Carbs Cookbook (by Alan Barclay, Kate McGhie and Philippa Sandall) published by Murdoch Books
helps you choose the best fruits, vegetables, beans, peas, lentils,
seeds, nuts and grains and explains how to use them in 100 refreshingly
nourishing recipes to enjoy every day, for breakfast, brunch, lunch,
dinner and dessert. The recipes are easy to prepare, (mostly) quick to
cook, long in flavour and full of sustaining goodness, so you feel
fuller for longer. There is a nutritional analysis for each recipe and
tips and helpful hints for the novice, nervous, curious or time-starved
cook.
ROASTED PUMPKIN SOUP WITH HARISSA
We
know how impossibly sweet pumpkin becomes when roasted. We know that
harissa is a fiery chilli spice paste indispensable in North African
cooking. Introduce one to the other with mild mannered and restorative
chicken stock and you have a soup, the recipe for which you,
understandably, will refuse to share. The sour cream can be left out or
replaced with natural yoghurt. Preparation time: 15 minutes
• Cooking time: 40 minutes
• Serves: 6
1 kg (2lb 4oz) butternut pumpkin (winter squash)
4 large Roma tomatoes, halved
1 medium onion, peeled and thickly sliced
4–5 garlic cloves, peeled
4 sprigs fresh rosemary
⅓ cup olive oil
6 cups vegetable or chicken stock
1 tablespoon harissa paste
Salt flakes and freshly ground pepper
2 tablespoons extra light sour cream
Preheat
the oven to 200°C/400°F (fan-forced 180°C/350°F). Line a baking tray
with baking paper. • Peel the pumpkin, roughly cut into chunks and
arrange on the baking tray with the tomatoes, onion, garlic and
rosemary. Drizzle the oil over and then roast for 30 minutes or until
the pumpkin is tender and just starting to blister. • Remove the
rosemary sprigs and then tip everything into a blender, add the stock
and harissa paste. If you prefer a more mouth puckering taste, add more
harissa but only a little at a time. The mixture may be too much for the
blender so you may need to work in batches. Blitz until smooth and add a
little more salt and pepper if necessary. Pour the soup into a pot and
bring to a gentle simmer, adding more stock if you want a thinner
consistency. Swirl in the cream and serve.
Per serve
985kJ/235
calories; 6g protein; 15g fat (includes 2.5g saturated fat; saturated :
unsaturated fat ratio 0.2); 17g available carbs (includes 12g sugars
and 5g starches); 5g fibre; 690mg sodium; 905mg potassium; sodium :
potassium ratio 0.8
ANNEKA MANNING: BAKECLUB
Anneka
Manning is an author, food editor, cooking teacher, home economist,
mother of two and the founder of BakeClub. With over 27 years'
experience, she specialises in teaching the ‘why’ behind the ‘how’ of
baking, giving home cooks the know-how, understanding and skill to bake
with confidence and success, every time. She has written and contributed
to a number of books, including The Low GI Family Cookbook (Hachette),
Mastering the Art of Baking (Murdoch Books) and BakeClass (Murdoch
Books).
SPICED BAKED PUMPKIN
Jap or kent
is a popular pumpkin variety with ribbed green skin covered with yellow
flecks and sweetish orange flesh that is good roasted, boiled, steamed
or stir fried. But, do not limit yourself to pumpkin, any leftover
roasted vegetables and chickpeas will make a delicious salad with rocket
or baby spinach leaves, then sprinkled with the dukkah and drizzled
with the yoghurt sauce.
Serves 6–8.
650g jap or kent pumpkin, deseeded and cut into 2cm (¾in) thick wedges
2 tbsp (40ml) extra virgin olive oil
½ head cauliflower, cut into 3cm florets
400g/14oz can chickpeas, rinsed and drained
1 tsp smoked paprika
Salt and freshly ground black pepper, to taste
Dukkah
2 tsp cumin seeds
1 tbsp coriander seeds
1 tbsp pine nuts
1 tbsp sesame seeds
¼ tsp salt (optional)
Tahini yoghurt sauce
¼ cup Greek-style yoghurt
1 tsp tahini
1 tbsp (20ml) lemon juice
½ clove garlic, crushed or finely grated
Salt and freshly ground black pepper, to taste
Preheat
the oven to 200°C/400°F. Line a large oven tray with non-stick baking
paper. • Spread the pumpkin on the lined tray and drizzle with 1
tablespoon of the olive oil. Place cauliflower and chickpeas in a large
mixing bowl, drizzle with the remaining 1 tablespoon oil, sprinkle with
paprika, salt and pepper and toss to combine. Spread evenly on the oven
tray, filling the gaps between pumpkin and bake for 35 minutes, or until
the vegetables are tender and golden. • Meanwhile prepare the dukkah
and yoghurt sauce • Sprinkle the roasted vegetables with the dukkah and
serve with the sauce.
To make the dukkah, place
the cumin and coriander in a small frying pan and toast over medium heat
for 1–2 minutes, shaking the pan occasionally, or until aromatic.
Transfer to a mortar and pestle or small food processor and grind until
finely ground. Add the pine nuts to the pan and toast in the same way as
the spices until golden. Add to the toasted spices and pound or pulse
until roughly chopped (do not over-process or it will form a paste).
Transfer to a small bowl, add the sesame seeds and salt, if using, and
stir to combine.
To make the yoghurt sauce, mix all the ingredients in a bowl. Stir through 1 tablespoon water to thin to drizzling consistency, if desired.
Per serve
780
kJ/ 186 calories; 8 g protein; 10 g fat (includes 1.3 g saturated fat;
saturated:unsaturated fat ratio 0.15); 15 g available carbs; 5 g fibre
Baker’s tips
The dukkah will keep in an airtight container or jar in the fridge for up to 1 month.
The yoghurt sauce can be made up to 3 days head of serving. Keep covered in the fridge.
