Ingredients
2tsp/10ml sunflower oil
1 onion. finely chopped
2 carrots, finely chopped
3 sticks celery, diced
8oz/225g mung beans, cooked
2tsp/10ml cayenne pepper
1tsp/5ml chopped fresh marjoram
1tsp/5ml chopped fresh sage
1tbsp/15ml tomato purée
1tsp/5ml yeast extract
½pint / 275ml vegetable stock
salt and pepper
1lb/450g potatoes. peeled and diced
4tbsp/60ml skimmed milk or soya milk
½oz/15g sunflower seeds
Method
1. Heat
the oil in a large pan and fry the onion, carrots and celery for 5
minutes.
2. Add the cooked mung
beans, cayenne pepper, marjoram, sage, tomato purée, yeast extract
and stock.
Cover and simmer gently for 10-15 minutes.
Adjust the seasoning.
3. Meanwhile, boil the
potatoes until cooked.
Drain and mash with the milk.
4. Put the bean mixture
into the base of a large casserole dish and top with the mashed potato.
Sprinkle over the sunflower seeds and bake in a pre-heated oven at 180°C/350°F/gas
mark 4 for 30-40 minutes, until top is golden browned.
You don't have to be diabetic
to enjoy these recipes. Anyone can try them and appreciate the great
taste of healthy low fat, high fibre cooking.
CHO = Carbohydrate value
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