A great Persian dish of soft roasted aubergine in tomato and garlic sauce, with eggs cooked into it at the last minute. Ideal for making as part of a mezze meal. Each serving provides 241kcal, 9g protein, 10g carbohydrate (of which 8g sugars), 17g fat (of which 2g saturates), 7g fibre and 1.6g salt.
A wonderful burger that shows what can result from thinking just a little bit differently. Choose the best-quality lean meat you can, be brave and have fun experimenting with combinations of ingredients.
One of the surprising things I discovered on my journey through India and staying, I have to confess, in nice hotels, was that the cooking in such places was actually very good, even the buffets, where you are presented with, say, twenty curries, the majority of them vegetarian. Rajma would be included in the buffet of every one of those hotels in the north of India, and with dishes like these I would have no problem being a vegetarian. This meal, if served as eight portions, provides 221kcal, 11g
A vegetarian and gluten-free recipe using finely chopped cauliflower in place of couscous. This meal provides 445 kcal, 19g protein, 39g carbohydrate (of which 25g sugars), 24g fat (of which 6g saturates), 13g fibre and 0.9g salt per portion.
Sambar is served over rice or with dosas or idlis in Tamil Nadu, and most people eat it every day. This easy lentil soup is topped with a 'tarka' of fried onions with spices. This meal, if served as six portions, provides 192kcal, 5g protein, 16g carbohydrate (of which 5.5g sugars), 11g fat (of which 1.5g saturates), 4g fibre and 1.3g salt.
The warm flavours of cinnamon, dried fruits and chicken make this tagine a Moroccan classic. 632 kcal, 50g protein, 46g carbohydrate (of which 44g sugars), 26g fat (of which 4g saturates), 7g fibre and 1.1g salt per portion.
This take on an Indian potato and cauliflower curry is a brilliant meal to make on the cheap. Each serving provides 342kcal, 11g protein, 41g carbohydrate (of which 11g sugars), 13g fat (of which 4g saturates), 9g fibre and 0.7g salt.
Sambhar (the soup) with vada (the doughnuts) is traditionally eaten for breakfast in the south of India and is a staple of street food stalls throughout the region.
This whole chicken is marinated in spices before being roasted to a juicy, succulent dish served with spicy potatoes. Each serving provides 569kcal, 73g protein, 47g carbohydrate (of which 2g sugars), 9 fat (of which 2g saturates), 5g fibre and 1.3g salt.
This popular Goan flash-fry makes for a light, refreshing and healthy midweek meal. Equipment and preparation: for this recipe you will need a wok with a lid.
Try this recipe as a perfect side-dish to many curries. It could also be served as a vegetarian curry. Each serving contains 142kcal, 5g protein, 11g carbohydrate (of which 9g sugars), 8g fat (of which 4.5g saturates), 3g fibre and 0.3g salt.
This South Indian dish goes well with seafood and vegetables. Curry leaves are used frequently in this part of India. When you find a fresh bunch, put them to dry on a towel on top of the boiler, then place them in an airtight jar to use as needed.
This is a lovely spicy variation on your classic roasties, using a small amount of oil and lots of tantalising tastes. Goes beautifully with masala-marinated chicken, or with plain grilled meat. 199 calories per portion (if serving 4) 160 calories per portion (if serving 5)
Spiced lentils make a cheap, wholesome supper - add extra chilli and cumin seeds for a more robust flavour. This is designed to be a low cost recipe. Each serving provides 477kcal, 26g protein, 71g carbohydrate (of which 2.5g sugars), 8g fat (of which 4g saturates), 7.5g fibre and 0.2g salt.
These easy patties have a Persian feel with the gentle spices and fresh herbs. Sabrina serves hers on sticks for a fun party snack, but you could put them in wraps, or a mezze-style platter.
When cooking on a budget lentils are your new best friend; they are cheap, filling and good for you. This recipe uses split green lentils but can be made with just about any kind of lentil.