No doubt you’ve heard that processed foods have no place in our diet – they have…
No doubt you’ve heard that processed foods have no place in our diet – they have too much sugar, fat and sodium and are excessively high in calories. Processed foods get a bad rap, but not all processed foods are the same. I mean, there’s a quite a difference between mock meats and tinned beans, but a dinner of either is still based on processed foods ??♀
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If you used no processed foods, you’d have to grind your own wheat berries before making bread. You’ll have no vegetable broth in your pantry, no dried herbs and spices in your cabinet, no cold breakfast cereal, shelled nuts or nut butter ?
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Instead of shunning all processed foods, be discriminating. Choose those that offer lots of nutrition more frequently than those that are less nourishing and packed with excessive quantities of refined sugar, sodium and fat.
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✨Spicy Aubergine and Chickpea Stew?
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?¾ can chickpeas, drained and rinsed
?1 medium aubergine, cut into medium chunks
?1 large shallot, finely chopped
?2 garlic cloves, finely minced
?½ teaspoon mixed ground spice
?½ teaspoon ground coriander
?3 tablespoons sultanas
?1 teaspoon Harissa paste
?1 tablespoon tomato paste
?200g diced tomatoes
?1 vegetable stock cube
?1 large chilli, finely chopped
?Large handful of fresh coriander, finely chopped
?Bulgur wheat, to serve
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✨Heat a tablespoon of oil or a small splash of water in a large saucepan over medium heat. Once hot, fry the shallots for 1-2 minutes or until translucent then add garlic, mixed ground spice and ground coriander. ✨Fry for 30 seconds then add tomato paste, chopped tomatoes, sultanas, vegetable stock, chilli, and harissa paste. ✨Cook for 5 minutes, stirring frequently then add the aubergine, chickpeas and around 200ml of water. Stir well, bring to the boil, then turn the heat down to low and cook on a simmer for around 10 minutes or until the aubergine is tender. ✨Season with salt and pepper as needed, then add the chopped coriander, stir and take the pan off the heat. ✨Serve over bulgur wheat with a dollop of soy or coconut yoghurt. Sprinkle with coriander and extra sultanas if you desire. Enjoy!
