Ingredients

  • 320g sweet stemmed cauliflower, sliced into small sections
  • 1 medium red pepper, cut into bite size chunks
  • 100g physalis berries
  • 2 small courgettes, cut into bite size chunks
  • 2 tbsp rapeseed oil
  • 1 small brown onion
  • 1 stick celery
  • 1 clove garlic
  • 1 pack (250g) Merchant Gourmet microwave ready to eat freekeh 250g
  • 1 tin flageolet beans, drained
  • 1 tsp rapeseed oil

For the dressing

  • ½ lemon - juice only
  • 1 tbsp Sainsbury's extra virgin olive oil
  • 2 heaped tbsp - Sainsbury's tahini paste 180g
  • 1 tsp maple syrup
  • 2 tbsp rapeseed oil

Method

  1. 1

    Heat the oven to 175°C/ fan 150°C/ gas mark 3½ and add the chopped bell pepper and courgette to a mixing bowl and place the sweet stemmed cauliflower to another bowl.  Drizzle 1 tbsp of rapeseed oil over each bowl and toss to reach an even coating.

  2. 2

    Spread the contents of each bowl onto 2 separate baking trays (the sweet stemmed cauliflower takes less time to cook).  Place the tray with the red bell pepper and courgette into the oven and set a timer for 15 minutes.  After 15 minutes, add the 2nd tray with the sweet stemmed cauliflower to the oven and reset the timer for another 10 minutes.  Ensure to check the sweet stemmed cauliflower at 10 minutes so it does not burn.

  3. 3

    Meanwhile, prepare the dressing by adding the lemon juice, olive oil, maple syrup and tahini paste to a bowl, together with 1-2 tbsp water and combine with a spoon until smooth.  Add more water as needed to reach a thick but runny consistency. Cover and set to one side.

  4. 4

    After the onion, celery and garlic have cooked, turn off the heat and add the cooked freekeh straight from the packet and stir through.  Next, drain the flageolet beans then add them to the frying pan.  Combine well using a spoon.

  5. 5

    Once the bell pepper, courgette and sweet stemmed cauliflower have cooked, remove them from the oven to cool slightly then add the bell pepper and courgette to the frying pan and combine together.

  6. 6

    Serve by spooning half of the ingredients from the frying pan on to each plate, then add the sweet stemmed cauliflower, physalis berries and finally drizzle with the dressing before serving immediately.

    This also works well cold. 

The Balanced Kitchen 

Nutritional Details

Each serving provides
  • Energy 1218kj 291kcal 15%
  • Fat 14.0g 20%
  • Saturates 2.1g 11%
  • Sugars 17.0g 19%
  • Salt 0.1g 2%

% of the Reference Intakes

Typical values per 100g: Energy 352kj/84kcal

Each serving provides

27.0g carbohydrate 8.6g fibre 9.9g protein Three of your 5 a day

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