Poor Man’s Potatoes with Roasted Cod Loins

This rich, oily, garlicky Spanish dish is the very definition of peasant food: a few simple ingredients gently introduced to each other over time to create something quite delicious.

You might baulk at the amount of olive oil used, but fear not. The deliciously aromatic oil is decanted before serving, leaving a heady gloss on the vegetables.

I use the decanted oily broth as a flavour base in soups and casseroles, just divide it into convenient portions and freeze until needed. It lifts anything it touches.

Amazingly, we had some leftovers when I made this last night. I intend to process the remains into a pulp to use as an aromatic thickener to the vegetable soup I am making today.

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RECIPE serves 4 

4 thick cod loins

225ml olive oil

3 large onions, thinly sliced

6 fat garlic cloves, thickly sliced

3 peppers, 1 each of red, yellow and green (often that’s how they are sold)

4 fresh bay leaves

1kg new potatoes (or firm, waxy potatoes if it is winter)

300g cherry tomatoes

a small bunch of flat-leaf parsley, chopped (optional)


METHOD

In a very large, heavy bottomed casserole, heat 75ml of the olive oil over a gentle heat and when hot add the onions with a little salt and cook gently for about 20 minutes until soft and translucent.

Add the garlic, peppers and bay leaves (lightly crushed, to release their scent) and cook gently for a further 15 minutes.

Cut the potatoes into small chunks and salt them lightly. Pull the vegetables aside and add the remaining oil, when the oil is hot add the potatoes and tomatoes, stir thoroughly and leave to simmer for 45 minutes over a low heat under a lid. By this time the potatoes should be completely soft, but not mushy. The tomatoes will have pulped down and there will be a lot of liquid in which everything is braising.

While the potatoes are cooking, heat the oven to 200C/180C fan/ gas 6. Rub the cod loins lightly with oil and season with sea salt and cracked black pepper. Place the fish into a gratin dish and 10-15 minutes before serving roast in the oven. The fish should take around 12 minutes to cook through until the flesh just begins to flake, but keep an eye on it, there are few worse crimes than overcooked fish.

Warm a large serving dish, and using a spider, or a slotted spoon, transfer the cooked vegetables to it, leaving as much liquid behind as possible. Serve in bowls with the fish on top.

This dish stands all by itself, it needs no accompaniment other than a glass of sharp, dry white wine.

I like to stir a small bunch of chopped flat-leaf parsley through it just before serving, but this is entirely optional.

Sea Bass in Acqua Pazza

Life has a habit of getting in the way, as I have been reminded these past few weeks. Much of my cooking has been quick and simple, and I haven’t found the time to write about it.

Just because you’re short on time doesn’t mean that you can’t eat well, as this simple, quick and elegant dish illustrates.

Acqua Pazza translates as crazy water, the fresh and zingy poaching liquid which perfectly complements, and enhances, the soft white flesh of sea bass. You can make this with small whole fish (as the recipe below), a larger single fish, or fillets. Only the cooking time will change, just keep an eye on the fish and serve it as soon as the thickest part of the fish begins to flake.

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RECIPE serves 4 

4 small whole seabass, gutted, cleaned and scaled

75ml olive oil

2 thick garlic cloves, peeled and finely sliced

1 red chilli, finely chopped

500g cherry tomatoes, halved

120ml dry vermouth

a small handful of capers, rinsed

a small bunch of flat-leaf parsley, chopped

a small handful of basil leaves, torn


METHOD

In a very large, high-sided pan (preferably one with a lid, if not you can use foil) heat the olive oil with the garlic, chilli and a pinch of salt over a medium heat and lay the fish in it side by side.

After four minutes, gently turn the fish over and add the tomatoes. Cook for another four minutes then add the vermouth and capers. Cover, simmer for a further four minutes or until the fish is just cooked.

Lay the fish onto warmed plates, add the parsley and basil to the pan, turn the heat up for a couple of minutes to reduce the sauce to a syrupy consistency, then spoon over the fish.

Serve with some steamed rice and a simple lemon-dressed rocket salad.

Mushroom and Lentil Pappardelle Bolognese

This is a wonderfully rich, low-calorie vegan version of Bolognese, so good that even the hardened meat-eaters in my family love it. The key is to use puy lentils (the dark speckled green type) which hold their shape and bite when cooked, and building flavour through the use of minced mushrooms, a good quality vegetable stock and a rich tomato sauce.

It does take a little time to put together, but most of that time it is bubbling away doing its own thing and it is very simple to make. This is an adaptation of a Jamie Oliver recipe, so you know it’s going to be good…

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RECIPE serves 4 

For the tomato sauce:

2 tbsp olive oil

2 large cloves of garlic, peeled and crushed

1/2 tsp dried chilli flakes

2 tsp dried oregano

2 tins of chopped tomatoes

1 tsp fish sauce

1 tbsp red wine vinegar

For the Bolognese:

1 carrot, roughly chopped

1 onion, roughly chopped

2 cloves of garlic, roughly chopped

1 stick of celery, roughly chopped

2 fresh bay leaves

a small bunch of fresh thyme, leaves picked

4 large portobello mushrooms

100 g dried Puy lentils

400 ml dark vegetable stock

350 g dried pappadelle

To garnish:

freshly picked basil leaves

vegan Parmesan cheese


METHOD

First, make the tomato sauce:

Heat the oil in a large pan over a medium heat and add the garlic, cook gently for a minute until aromatic, then add the chilli flakes and oregano. Cook for a further minute, allowing the flavours to infuse the oil, then add the tomatoes and fish sauce. Mix thoroughly, bring to the boil, then simmer gently for an hour to allow the sauce to reduce, thicken and intensify.

After an hour, add the red wine vinegar and cook for a couple of minutes.

Meanwhile, peel and prepare the carrot, onion and garlic, trim the celery and roughly chop it all. Pulse it all in a food processor, until finely chopped.

Heat a good splash of oil in a large saucepan over a medium heat. Add the chopped veg mixture and bay leaves, pick in the thyme leaves and cook, stirring, for about 10 minutes or until soft.

Blitz the mushrooms in the food processor until finely chopped. Add to the pan and cook for 3 minutes, until softened.

Stir in the lentils, tomato sauce and vegetable stock, bring to the boil and simmer uncovered on a low heat, stirring occasionally, for 30 minutes or until the lentils are tender. Check and adjust the seasoning right at the end.

When the lentils are almost done, cook the pappardelle according to the packet instructions, until al dente.

Drain the pasta and stir it through the Bolognese sauce. Pick the basil leaves and sprinkle over the Bolognese with shavings of vegan Parmesan to serve. The Parmesan is used as a seasoning here, so feel free to omit it if you cannot find the vegan version.

Serve alongside a bowl of rocket, splashed with a little freshly squeezed lemon juice.

Garganelli with Salmon and Prawns

Two places you should never allow me to enter without somebody keeping a close eye on me: 1) a charity shop, and 2) a good delicatessen.

In the first I’m liable to walk out with an armful of old cookery books, and in the second I’m prone to loading myself up with obscure liqueurs (oh yes, I have a growing cocktail and aperitivi obsession) and obscure foodstuffs that catch my eye – like garganelli pasta (pictured below).

I never fail to be amazed at the way that plain old pasta can taste so different just because the shape of it is different. The shape and decoration of pasta can indeed offer a different ‘mouth feel’, fooling your palate somewhat*, but the real difference is that various shapes catch and hold sauce in different ways.

This recipe is a classic example of that. You can substitute penne for the garganelli if you don’t have a deli near you that stocks it, but it will be a very different dish. The quill shape of the garganelli catches and holds the seafood and tomato within it, while the external grooves allow the sauce to collect and stay attached while you bring it to your mouth.

Make it with penne, and while it is still delicious, you have to spend the effort of gathering all of the different elements together on your fork, for each and every mouthful. Even so, this is well worth making even if you only have penne – spend the effort, you will be rewarded.

Garganelli

* If you think this is mumbo-jumbo, there is a fascinating book – ‘Gastrophysics’ by Professor Charles Spence – which examines the ongoing research into how we actually experience flavour, and how inventive chefs such as Heston Blumenthal are using that science to enhance their food, without changing the food itself.


RECIPE serves 4 

350g salmon fillets

200ml dry white vermouth

a small handful of fresh basil leaves, plus extra for garnish

150ml double cream

6 ripe plum tomatoes, skinned and finely chopped

350g garganelli

125g king prawns


METHOD

Pour the vermouth into a wide, shallow pan with the basil leaves and some seasoning. Bring it to the boil, then put the salmon fillets – skin side up – into it, cover it and hold it at a very gentle simmer for four minutes. Carefully remove the fish and set aside to cool slightly.

Add the cream and tomatoes to the vermouth in the pan and bring back to the boil, then reduce to a simmer and leave it to reduce and thicken for twenty minutes.

Meanwhile, cook the pasta in a large saucepan of salted water at a rolling boil. Cook until the pasta is just al dente. My pasta takes just under ten minutes, so I set it going ten minutes into the sauce reduction time.

Just before the pasta is ready, check and adjust the seasoning of the sauce then put the raw prawns into the hot sauce to cook, and flake the salmon into large pieces then add that to the pan together with the drained pasta.

Toss well so everything is coated in everything else, scatter some more basil leaves over the top and serve immediately. This is best accompanied by a bowl of rocket dressed with a little lemon juice.

Pasta in Parchment with tuna, tomatoes and potatoes

Quite often, the deciding factor in my cooking a recipe I haven’t tried before is that it is in some way unusual, therefore offering a chance for me to learn something new. I spotted this recipe in Ursula Ferrigno’s ‘Truly, Madly, Pasta’ and the idea of cooking pasta in a paper bag was too intriguing to ignore.

You can’t really go wrong with Italian food, it is largely based on simplicity, using fresh ingredients and flavourful aromatic combinations. Pack all that into a paper bag, so all the flavours and aromas are locked in… well, how could it go wrong? Even if I did manage to somehow get it wrong, I would have a salvageable basis for another meal at the end of it.

My only real concern was the pasta. It is part-cooked before going into the paper, and once in the paper there is no way to test if it is done until you serve it, so I was totally reliant on the recipe-writer getting her timings right.

I needn’t have worried, the pasta was cooked perfectly, the only amendment I made to the original recipe was putting the tuna steaks in raw (Ursula Ferrigno pre-cooks those as well). As it stands now, this is a delicious, versatile, quick and easy midweek pasta recipe that also has the ‘wow!’ factor when you bring it to the table.

You can leave the potatoes out if you wish, they are primarily there to add textural interest, but with them left in this is a hearty dish indeed.

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RECIPE serves 4 

250g tuna steak, chopped into 2cm cubes

150ml dry vermouth

2 garlic cloves, finely chopped

grated zest of one lemon

2 sprigs of rosemary, broken into pieces

8 new potatoes, peeled (or scrubbed) and cut into small dice

12 ripe plum tomatoes, deseeded and roughly chopped

handful of flat-leaf parsley, chopped, plus more to serve

350g spaghetti

2 tbsp olive oil


METHOD

Place the tuna in a bowl with the vermouth, garlic, lemon zest, rosemary and some seasoning. Leave to marinate for 30 minutes. Preheat the oven to 200C/ 180C fan/ Gas 6.

Towards the end of the marinating time, cook the diced potatoes in boiling salted water for approximately six minutes, until tender, and drain. Combine with the tomatoes and parsley.

At the same time, half-cook the spaghetti. Use just over half the time suggested on the packet, the brand I use is al dente in ten minutes, so I cooked it for six. Drain and set aside.

Also at the same as you cook the pasta, in a large frying pan, heat the oil until hot, remove the tuna from the marinade and set aside, and fry the marinade and its aromatic ingredients for a couple of minutes to burn off the alcohol and reduce slightly. Combine this sauce with the spaghetti, the raw marinated tuna, tomatoes and potato. Toss well.

Prepare four parcels with parchment paper, add one-quarter of the mixture to each and fold up loosely like an envelope. Fold in the edges and then fold over the top carefully to seal completely.

Place in the pre-heated oven for seven minutes. Serve at once, tearing open the bags at the table (while inhaling deeply!) and sprinkling with more chopped parsley.

Sweet Potato Saag Aloo

Saag aloo is usually made with regular potatoes but this sweet potato version from The Hairy Bikers is particularly luscious. The great thing about sweet potatoes is that they are richer in nutrients – particularly vitamin C – than white potatoes and lower in starch. They count towards your five a day too, while regular potatoes don’t.

This is a great meal if you are dieting, coming in at only 200 calories per serving and making you feel comfortably full. That means you can have a serving of rice and a couple of rotis with it, without bursting your waistband.

The secret to great flavour here is to use your own fresh curry powder mix. It’s not hard to make and my recipe is here.

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RECIPE serves 4 

1 tbsp vegetable oil

1 onion, thinly sliced

2 garlic cloves, finely chopped

20g fresh root ginger, grated

2 tbsp curry powder

2 medium sweet potatoes, diced

1 large ripe tomato, diced

300ml vegetable stock

a small bunch of coriander, stalks only, chopped

200g bag of baby spinach, picked over and thoroughly washed

To serve:

the zest and juice of a lemon

a few green chillies, sliced

a small bunch of coriander leaves, chopped


METHOD

Heat the oil in a large flameproof casserole dish or a deep frying pan. Add the onion and cook it quite briskly until it’s softened and very lightly browned. Add the garlic, ginger and curry powder and stir until combined.

Add the sweet potatoes to the pan and stir to coat them with the garlic, ginger and spices, then add the tomato and the vegetable stock. Season with salt and pepper. Bring the stock to the boil, then turn down the heat, cover the pan and simmer very gently until the sweet potato is just cooked. This should take no longer than 10 minutes, but check regularly from 5 minutes as you don’t want the sweet potato to go mushy – it should still have a little bite to it. Loosen the sauce with a little more stock or water if necessary.

Add the spinach and chopped coriander stalks to the pan and cover the pan again until the spinach has wilted down. Stir very carefully to combine without breaking up the sweet potatoes.

At this point you can turn the heat off and leave it for for a few hours or overnight, the flavours will only get better. If you are going to eat it immediately, garnish with the lemon zest and juice and a sprinkling of finely sliced green chillies and chopped coriander leaves.

Serve with basmati rice and roti.

Sri Lankan Coconut Dhal

We are a diverse family, encompassing unrepentant meat-eaters, pescatarians, vegetarians and vegans. When any combination of us gets together it can be tricky to come up with meals that will satisfy everyone’s needs while also being satisfying.

What that really means is that I need a good stock of vegan recipes, a thought that would drive my grandfather into a rant about lentils. Well, this is a vegan dish, and its made from lentils, and even my grandfather would approve. He always appreciates luscious food, and this has lusciousness in spades. It’s quick too, so if you walk in the door after a long hard day and don’t fancy a big work-up in the kitchen, this will feed everybody and anybody.

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RECIPE serves 4 

2 tsp sunflower oil

250g red split lentils, rinsed thoroughly

1 banana shallot, finely chopped

2 garlic cloves, peeled and crushed

a small handful of dried curry leaves

a small cinnamon stick

1 green chilli, finely chopped

4 tsp curry powder

1 400ml tin of coconut milk

a small bunch of coriander, leaves and stalks

the zest and juice of a lemon


METHOD

Gently fry the shallots, garlic, curry leaves, cinnamon stick and chilli in the oil, for around 5 minutes until softened and aromatic.

Mix a little water into the curry powder – please use either my own recipe for curry powder, or (if you really must) a top quality, fresh off the shelf supermarket version – to make a paste, and add it to the pan. Cook the spices out for a few minutes, then add 400ml of water, the coconut milk and the lentils.

Simmer for around 20 minutes until the lentils are soft and plump. Finely chop the coriander stalks and add them to the dhal, stir them in thoroughly.

At this point you can turn the heat off and leave it for for a few hours or overnight, the flavours will only get better. If you are going to eat it immediately, garlish with the lemon zest and juice and sprinkling of chopped coriander leaves.

Serve with basmati rice and roti.

Lightweight Lasagne

I’m on a bit of a Hairy Bikers’ roll at the moment. I keep flicking through their books and spotting things that I absolutely have to make. I can honestly say that every single recipe of theirs that I have ever made has been exceptional, and I have made a lot – perhaps 50 or so over the years.

I have fancied a lasagne for weeks now, but it’s a rich, heavy dish and it is just after Christmas after all, so who needs all those calories? So, I almost jumped for joy when I spotted this recipe, a genius way of making a lasagne that has all the rich, creamy unctuousness of a traditional lasagne, but coming in at only 343 calories per serving.

We had this for dinner last night, and while my wife was extolling its deliciousness I told her that it was a low-calorie dish. She looked at me unsure whether I was pulling her leg: surely something this good couldn’t be diet food?

Yes it is. The Hairy Bikers = nothing short of genius. They have used a few tricks here: limiting the amount of pasta, being extremely judicious with the amount of oil used and, perhaps most importantly, roasting vegetables for the filling rather than mince. If you’re a meat lover you’ll be amazed – you won’t miss it at all.

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RECIPE serves 6 

for the tomato sauce:

1 tsp olive oil

2 large cloves of garlic, peeled and crushed

1/2 tsp dried chilli flakes

2 tsp dried oregano

1 tsp fish sauce

1 tbsp red wine vinegar

2 tins of chopped tomatoes

for the vegetable filling:

1 aubergine, halved lengthways and cut into 1cm thick crescents

200g pumpkin or butternut squash, sliced into thin wedges

1 large red onion, cut into thin wedges

2 red and 1 green pepper, diced

10 garlic cloves, in their skins

low-calorie spray oil

for the bechamel:

600ml semi-skimmed milk

1 onion, chopped

4 cloves

1 bay leaf

10 black pepper corns

20g cornflour

to assemble:

150g dried pasta

50g low-calorie cheddar. grated

25g Parmesan, grated


METHOD

First make the tomato sauce, the further ahead you can make this the better the flavour will be.

Heat the oil in a large pan over a medium heat and add the garlic, cook gently for a minute until aromatic, then add the chilli flakes and oregano. Cook for a further minute, allowing the flavours to infuse the oil, then add the tomatoes and fish sauce. Mix thoroughly, bring to the boil, then simmer gently for an hour to allow the sauce to reduce, thicken and intensify.

After an hour, add the red wine vinegar, cook for a couple of minutes then check the seasoning. At this point you can set the sauce aside for a few hours or overnight to allow the flavours to develop further.

Preheat the oven to 200C/ Fan 180C/ gas 6.

Arrange the aubergine, pumpkin, onion, peppers and garlic on two baking trays, spray lightly with the oil and toss thoroughly to ensure everything is coated. The oil will prevent the vegetables from burning, while encouraging internal steaming and external caramelisation. Don’t be tempted to try and squeeze everything onto one tray; when roasting, everything needs to have airflow around it otherwise it might steam instead.

Roast for around 30 minutes until everything is soft and just beginning to caramelise.

Meanwhile, make the bechamel. Put the milk in a saucepan with the onion, cloves, bay and peppercorns. Heat until the milk is at scalding point (just short of boiling), then turn off the heat and leave the milk to infuse with the aromatics until it is almost cold.

Strain the milk into a jug and dispose of the solids, wash the pan out and put the milk back into it. Mix the cornflour with a little of the milk to make a thin paste, reheat the milk and pour the cornflour paste into the pan. Gradually bring the milk back to the boil, whisking or stirring constantly to ensure that no lumps form. When the sauce is hot and as thick as double cream, turn the heat off and season it. Set aside for now.

Meanwhile, soak the lasagne sheets in just-boiled water until ready for use.

Retrieve the roasted garlic cloves, squeeze the cooked flesh from the skins and mash with a fork. Add the mashed garlic to the tomato sauce that you made earlier, stir it in well and heat the sauce back up.

To assemble the lasagne: spoon half the tomato sauce into the bottom of an ovenproof dish and top with half the roasted vegetables. Spoon over a small amount of bechamel, then top with half the pasta sheets. Spread the remaining tomato sauce on top of that, followed by the other half of the vegetables and another small amount of bechamel, then the final pasta sheets. Pour the remaining bechamel over the top and smooth out, then sprinkle the grated cheese over the top with a good grinding of black pepper.

Bake in the centre of the oven at 200C/ Fan 180C/ gas 6 for around 45 minutes until the top is crunchy and golden brown, and the lasagne is piping hot.

Serve with an apple and celery salad, the perfect combination of texture to match the creaminess of the lasagne, while the sharpness of the salad cuts through the richness. Perfect.

Llama Farmer Cottage Pie

Another Hairy Bikers’ triumph, this vegetarian cottage pie (which can easily be made vegan-friendly by substituting the cheese for a vegan product) is low in calories, easy to make and so absolutely delicious that it positively encourages over-eating. The trick here is using a gorgeous baked crust of sweetcorn and polenta, rather than mashed potato.

The good news is that if you DO over-eat (and in my experience that is quite likely) you still won’t have eaten too many calories. Dividing this between four people gives exceedingly generous portions, each serving coming in at only 400 calories.

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RECIPE serves 4 – 6 

1 tsp olive oil

1 large red onion, finely chopped

2 celery sticks, finely chopped

1 large carrot, small dice

1 red and 1 green pepper, each small dice

3 fat garlic cloves, peeled and finely chopped

1 tbsp ground cumin

1 tsp ground coriander

1/2 tsp cinnamon

2 dried chipotle chillies, finely chopped

1x 400g can of kidney beans

1x 400g can of butter beans

1x 400g can of chopped tomatoes

300ml vegetable stock

small bunch of finely-chopped fresh coriander

Topping:

500g sweetcorn kernels

3 tbsp fine cornmeal (polenta)

1 tsp baking powder

15g unsalted butter (vegetable oil if making it for a vegan)

50g mature cheddar (or vegetarian/vegan equivalent)


METHOD

Heat the oil in a large pan over a medium heat, add the onion, celery, carrot and peppers, with a pinch of salt and a splash of water and sweat, covered, gently for around fifteen minutes until softened.

Add the garlic and spices and cook, stirring, for a further minute, then add the beans, tomatoes and stock. Stir thoroughly and bring to the boil.

Reduce to a simmer and leave it to reduce to a thick sauce.

Meanwhile, heat the oven to 190C/ fan 170C/ gas 5.

Make the topping: in a food processor, blitz half the sweetcorn with the polenta, baking powder, butter and a generous pinch of salt. At this stage you want a smooth paste. Now add the remaining sweetcorn and pulse the food processor until the texture is rough but all the sweetcorn has broken down. Check and adjust the seasoning.

Check and adjust the seasoning of the filling then pour it into an ovenproof dish and carefully spoon the topping thinly and evenly over it. Sprinkle with the grated cheese and a good grinding of black pepper. Bake for 30-40 minutes until the topping is a deep golden brown and the filling is piping hot.

Red Lentil and Harissa Soup

I hate ‘punish-yourself-January’. So many people eschewing alcohol and meat, going on diets that will never succeed and buying gym memberships they will never use. Here’s my highly opinionated tip: if you’re going to change anything about anything, then you need to make changes that will be permanent. Permanent means life-long, so you’d better make sure that you love the changes that you do make.

It doesn’t have to be hard, and it doesn’t have to be punishing. With people like The Hairy Bikers around, low-fat, no-sugar, delicious food is easy to make. This gorgeous soup of their devising takes a mere ten minutes or so to put together, from what are likely to be store-cupboard ingredients. It is also vegan, so whatever you are putting yourself through this January, this dish ticks every box.

The ‘gremolata’ lifts this from the everyday lovely to the out-of-this-world, so don’t leave it out. Frightened of raw garlic? Don’t go and breathe on people afterward; that’s all I can say.

Don’t be thinking that this is a dish suitable only for January, you can eat this as a summer supper, meaning you can make those lifestyle changes permanent.

If serving 6 (this is a filling dish), the calories come in at 166 per portion. If serving 4 it is 249 per portion, and you’ll be full.

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RECIPE serves 4 – 6 

1 tbsp olive oil

2 large onion, finely chopped

3 fat garlic cloves, peeled and finely chopped

a small bunch of finely-chopped fresh coriander stalks

2 tbsp harissa paste

200g red lentils, rinsed

1 litre vegetable stock

1 400g tin of chopped tomatoes

the juice of half a lemon

‘Gremolata’

the finely grated zest of a lemon

1 garlic clove, finely chopped

a small bunch of finely-chopped fresh coriander leaves


METHOD

Heat the oil in a large pan over a medium heat, add the onions with a pinch of salt and cook gently for five to ten minutes until softened. Add the garlic and cook, stirring, for a further minute, then add the coriander stalks and harissa paste. Stir thoroughly then add the lentils, stir thoroughly again until everything is coated in the harissa, then add the stock and bring to the boil.

Reduce to a simmer for ten minutes, then add the tomatoes and simmer for a further ten minutes. The lentils should be soft by this time, so test and adjust the seasoning, and add lemon juice to thin the soup and add liveliness.

To make the ‘gremolata’ (a real gremolata uses parsley, but the coriander used here is splendid) chop the ingredients together and spoon over each serving once it has been put into bowls.