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
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