Canned food doesn’t always get the best rap, but it can actually be used to make some of the cheapest, healthiest and tastiest meals. Coles Ambassador Courtney Roulston dropped into Brekky Central to show Nat and Kochie how to make two meals using tinned products you may already have […]
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Canned food doesn’t always get the best rap, but it can actually be used to make some of the cheapest, healthiest and tastiest meals.
Coles Ambassador Courtney Roulston dropped into Brekky Central to show Nat and Kochie how to make two meals using tinned products you may already have in your pantry.
Watch the demonstration above and keep reading for the recipes
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“To get through this period where the cost of living is high, canned vegetables are great. They’re convenient, they’re healthy, they’re full of protein,” Rolstein explained.
“Canned foods such as lentils and chickpeas in particular offer a “great way of bulking out your meals” and still making comfort staples such as bolognese “but without the cost at the checkout,” she said.
Lentil Bolognese
SERVES 4
Prep Time: 10 minutes
Cook Time: 40 minutes
Ingredients
- 2 tablespoons olive oil
- 1 onion, diced
- 3 cloves garlic, crushed
- 2 carrots, grated
- 1 teaspoon dried oregano
- ¼ cup tomato paste
- 1 x 400g can crushed tomatoes
- 2 dried bay leaves
- 1 cup (250ml) chicken or vegetable stock
- 1 x 400g can lentils, drained
- 1 x 500g pack spaghetti to serve
- Parmesan cheese to serve
- ¼ bunch Basil or parsley to garnish
Method
- Heat the oil in a large frying pan over a medium heat. Add the onion and garlic and cook for 2-3 minutes, or until softened.
- Add in the carrots, dried oregano and tomato paste and cook for 2 minutes to cook out the tomato paste.
- Pour in the tinned tomatoes, bay leaves, chicken stock and lentils along with a pinch of salt and pepper. Simmer for 10-12 minutes, or until the lentils are starting to split and the sauce has reduced and become rich.
- Cook the pasta for 10-12 minutes an drain, reserving a little of the pasta water. Toss the pasta through the Bolognese sauce, adding a little of the reserved pasta water to loosen. Serve with Parmesan grated over the top and scatter with basil leaves.
Tomato and Chickpea Curry
Prep Time: 10 minutes
Cook Time: 45 minutes
Ingredients
- 2 tablespoons oil
- 1 large brown onion, sliced
- 2 cloves garlic, crushed
- 1 tablespoon ginger, grated
- 1 long red chilli, finely chopped (optional)
- 1 teaspoon each ground cumin, coriander, turmeric, garam masala
- 1 x 400g can tomatoes
- 1 x 400g can chickpeas, drained
- 1 x 400g can coconut milk
- 2 large tomatoes, quartered
- 1 tablespoon lemon juice
- ¼ bunch fresh coriander to serve
- *Steamed rice to serve
Method
- Heat the oil in a large frying pan over a medium heat. Cook the onions for 4-5 minutes, or until starting to turn golden.
- Add in the garlic, ginger and chili and cook for 1 minute, or until fragrant. Mix in the dry spices and continue to cook for 1-2 minutes to release their oils.
- Pour in the tinned tomatoes and chickpeas then bring up to a simmer. Cook for 5-6 minutes then add in the coconut milk and season with a pinch of salt. Simmer for a further 8 minutes or until the sauce has thickened slightly.
- Lastly add in the quartered tomatoes and warm through.
- Remove from the heat and squeeze in the lemon juice. Serve the curry with steamed rice and garnish with coriander sprigs.
