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Ingredients
22.5 ml (1
1⁄
2
tbsp) olive oil
1⁄
2
large red onion, chopped
450 g (1 lb) red cabbage, finely shredded
2 eating apples, cored, peeled and sliced
37 ml (2
1⁄
2
tbsp) light muscovado sugar
30 ml (2 tbsp) red wine vinegar
22.5 ml (1
1⁄
2
tbsp) red currant jelly
2.5ml (1/4 tsp)
1⁄
4
tsp ground cinnamon
50 g (2 oz) flaked almonds, toasted
Red Cabbage with Red Onion and Almonds Serves 4-6
Dish: large bowl
1. Place onion in bowl and cook on HIGH
Micro for 2 mins.
2. Add all the other ingredients except the
almonds, mix well and then cook on HIGH
Micro for 10 -12 mins. or until cabbage is
softened. Stir halfway through cooking.
3. Stir in the almonds just before serving, so
they retain their crunch.
Ingredients
100 g (4 oz) black-eye beans, soaked
overnight
100 g (4 oz) adzuki beans, soaked overnight
15 ml (1 tbsp) vegetable oil
1 garlic clove, crushed
1 yellow pepper, chopped
10 ml (2 tsp) caraway seeds, lightly crushed
15 ml (1 tbsp) paprika
397 g (14 oz) can chopped tomatoes
175 g (6 oz) mushrooms, thickly sliced
60 ml (4 tbsp) natural yoghurt
salt and pepper
Garnish:
fresh parsley, chopped
Spicy Bean Goulash
Serves 4-6
Dish: large bowl, large casserole
1. Drain the beans, rinse well and place in a
large bowl. Add 600 ml (1pt) boiling water.
Cover and cook on HIGH Micro for 15 mins.
then LOW Micro for 30 mins. or until tender.
2. Place the oil, garlic, yellow pepper,
caraway seeds and paprika in a large
casserole. Cover and cook on HIGH Micro
for 2 mins. or until softened.
3. Add drained, rinsed beans, tomatoes and
mushrooms. Cover and cook on HIGH Micro
for 8-10 mins. or until piping hot and the
mushrooms are soft. Stir once during cook-
ing.
4. Stir in 30 ml (2 tbsp) yoghurt and season to
taste. Drizzle remaining yoghurt on top and
sprinkle with parsley.
