Method:

1. Sweat the onion and garlic in 2 tbsp. oil over a low heat.
   
2. After 5-7 minutes, add the anchovies and thyme and stir, so they form a paste with the onions.
   
3. Then add the chopped tomatoes and simmer gently for another 10 minutes. Stir in the prawns and cook them for a further 5 minutes.
   
4. Boil the kettle so that when the sauce is ready you can quickly steam the courgetti (it will only take 1-2 minutes, or 1 minute if you boil it). It should be 'al dente' and not soggy! Drain it well and drizzle the remaining olive oil over it.
   
5. Mix the chopped seaweed into the sauce and serve it on top of the courgetti.
   

5 Fab Mediterranean recipes

Serves 4:

Ingredients:

• 3 tbsp. olive oil
  
• 1 medium onion, finely chopped
  
• 2 garlic cloves
  
• 60g salted anchovies in oil, chopped
  
• 1 tsp thyme (fresh or dried)
  
• 2 x 400g tins of chopped tomatoes
  
• 300g frozen prawns, defrosted
  
• 10g nori sushi sheets, cut into 1cm squares
  
• 4 large courgettes, spiralised (if you don't have a spiraliser, you can buy ready-made courgetti)

Lentil Bolognese

Prawn and Seaweed in Tomato Sauce with Courgetti

Chargrilled Chicken with smoky beans and spinach

Method:

1. Preheat the oven to 190 degrees C/fan170 degrees C/ gas 5. Cut each pitta bread into quarters, then cut each quarter in half to make a total of 16 triangles. Arrange them in a single layer on a large baking tray and mist with cooking spray. Season and toss to coat. Bake for 20 minutes.
   
2. Meanwhile, make the hummus. Put the garlic, lemon juice, and salt into a food processor and pulse until the garlic is roughly chopped. Add the chickpeas, tahini and cumin and process, gradually adding 150ml ice-cold water until the hummus is smooth and thick. For a thinner consistency, add a little more water. Transfer the hummus to a pan and gently warm through.
   
3. Toss together the tomatoes, onion, parsley, vinegar and pitta chips in a serving bowl, then season to taste and set aside.
   
4. Rub the steaks with the chilli flakes and season to taste. Spray some oil on a griddle pan and put over a high heat. Griddle the steaks for 2 minutes each side, or cooked to your liking. Serve with the hummus and tomato salad.
   

Method:

1. Add a tablespoon of olive oil to a deep frying pan and fry the garlic and onion over a medium heat until softened but not coloured.
   
2. Stir in the paprika, then pour in the stock. Simmer for 2 minutes, then add the butter beans and cannellini beans. Leave to simmer for 3-4 minutes until the beans are warmed through. Stir through the yoghurt, then add the spinach and stir through until just wilted. Season to taste.
   
3. ​Meanwhile, lay the chicken breasts on a sheet of clingfilm and cover with another sheet. Using a rolling pin, beat the chicken until it's about 1.5cm thick. Season well.
   
4. Spray a little oil on a griddle pan and cook the chicken over a medium heat for around 5 minutes on each side until cooked through.
   
5. Remove from the pan and leave to rest for 2 minutes, then slice thickly. 
   
6. To serve, divide the bean and spinach stew among 4 shallow bowls, and place a chicken breast on each.
   

Serves 4

Ingredients:

• 2 wholemeal pitta breads
  
• 350g cherry tomatoes, halved
  
• 1 small red onion, thinly sliced
  
• 2 tbsp. fresh flat-leaf parsley, finely chopped
  
• 1 tbsp. red wine vinegar
  
• 4 thin sirloin steaks
  
• 1 1/2 tsp chilli flakes
  

For the Hummus

• 3 garlic cloves
  
• juice of 1 lemon
  
• 1/2 tsp salt
  
• 2 x 400g tins chickpeas, drained and rinsed
• 50g tahini
  
• 1/2 teaspoon ground cumin
  

Serves 4:

Ingredients:

• 2 garlic cloves, finely chopped
  
• 1 red onion, finely chopped
  
• 2 tsp smoked paprika
  
• 300ml chicken stock
  
• 400g tin butter beans, drained
  
• 400g tin cannellini beans, drained
  
• 50g Greek yoghurt
  
• 200g baby leaf spinach
  
• 4 skinless chicken breasts
  
• Freshly ground pepper

Chilli Beef with Hummus

Welcome to the wonderful world of seaweed. Rich in omega 3 and fibre, nori is easy to use and great with prawns.

Serves 4

Ingredients:

• 150g brown rice
  
• 2 tsp cumin seeds
  
• 200g frozen peas
  
• 2 courgettes, trimmed and grated
  
• 4 skinless salmon fillets
  
• 1 tbsp. harissa paste
  
• 1 tbsp. clear honey
  
• juice of 1 lemon
  
• 1 tbsp. white wine vinegar
  
• handful of fresh mint leaves, chopped
  
• 1 garlic clove, crushed
  
• 3 spring onions, trimmed and thinly sliced
  
• 20g tub mustard cress, leaves snipped
  
• freshly ground black pepper
  

Harissa Salmon with Green Rice

Method:

1. Cook the rice in a large pan of water to packet instructions, along with the cumin seeds. Add the peas for the last minute of cooking time. Drain well and return to the pan. Stir in the courgettes and set aside to cool.
   
2. Meanwhile, preheat the oven to 200 degrees C/fan 180/gas 6 and put the salmon in a roasting tin. In a small bowl, combine the harissa with 2tsp of the honey and 2tsp of the lemon juice, then season with freshly ground black pepper. Brush the harissa mixture over the top of the salmon and bake for 10-12 minutes until cooked through.
   
3. In a small jug, whisk together the remaining lemon juice, honey, vinegar, mint and garlic. Season to taste and set aside.
   
4. Transfer the cooked rice, peas and courgettes to a bowl and toss with the spring onions, most of the cress and the dressing.
   
5. Serve the salad topped with the salmon and garnish with the remaining cress.
   

Method:

1. Add 1 tbsp. olive oil to a lidded, non-stick frying pan and set over a medium heat. Add the onion, carrots and celery and cook for 8-10 minutes until soft, then add the garlic and tomato puree and cook for another minute.
   
2. Stir in the lentils, chopped tomatoes, stock, Marmite, thyme, rosemary and bay leaves and simmer for about an hour, covered, until the sauce has thickened and the lentils are tender. Remove and discard the thyme, rosemary and bay leaves.
   
3. Cook the spaghetti to pack instructions, then drain. Toss the pasta and sauce together and serve with the cheese scattered over the top. (The sauce can be frozen in an airtight container for up to 3 months).
   

Ingredients:

​(serves 4)

• 1 onion, finely chopped
  
• 2 carrots finely chopped
  
• 1 celery stick, finely chopped
  
• 2 garlic cloves, crushed
  
• 2 tbsp. tomato puree
  
• 300g dried red lentils
  
• 400g tin chopped tomatoes
  
• 900ml vegetable stock (made with 2 stock cubes)
  
• 1 tbsp. Marmite yeast extract
  
• 5 sprigs fresh thyme
  
• 3 sprigs fresh rosemary
  
• 2 bay leaves
  
• 300g spaghetti
  
• 2 tbsp. grated vegan cheese