Archives for posts with tag: 300+ calories

Chard, blue cheese and pearl barley salad

Pearl barley, chard and blue cheese salad (serves 1)

Ingredient Calories per serving
¼cup uncooked pearl barley 176
1tsp oil 40
3 leaves Swiss chard (with stalks), roughly chopped 28
2 cloves garlic, chopped 9
1 small hot wax pepper, deseeded and diced 4
15g blue cheese, crumbled 53
110g tomatoes, chopped 20

Total calories per serving: 326

Method: Cook the pearl barley – it will take 20 minutes in a pressure cooker or 50 minutes in a regular pan. Heat the oil and cook the chopped chard stalks, garlic and diced pepper for a few minutes, then stir in the chopped leaves of the chard until they are wilted and take the pan off the heat. Allow the barley to cool and combine it with the cooled chard mixture. Stir in the tomatoes and cheese and refrigerate until you are ready to eat it.


Pork and Pinto curry

I had some leftover pork from a Sunday roast to use up, so it went into this curry with some pinto beans, carrot and onions to make a filling meal for a fasting day. You could easily replace the pork with more beans or with another vegetable to make this a vegetarian or vegan dish. I served it with a cup of brown rice, which adds 140 calories per portion. I also served naan bread for the non-fasters. This is a very mild, child-friendly curry – for a bit more kick you could add chilli powder or a fresh red chilli pepper.

Pork and pinto curry (serves 5)

Ingredient Calories per serving
1 cup uncooked pinto beans 134
200g cold roast pork, diced 117
1 tbsp oil 25
1 onion, diced 9
1 tsp ground ginger 1
1 tsp ground cumin 2
1 tsp smoked paprika 1
1 tsp turmeric 2
200g carrot, diced 16
100ml coconut milk 47
salt & pepper 0
1 tbsp cornflour 5

Total calories per serving: 355

Method: Soak the pinto beans in cold water for at least five hours (or cover the beans with just-boiled water to speed up the soaking time to one hour). I cooked mine in the pressure cooker with the diced pork for ten minutes in three cups of water. You’d have to simmer them for an hour if you’re not using a pressure cooker (and I probably wouldn’t put them in with the pork if I was doing it that way). Reserve the cooking water.

Heat the oil in a pan and add the onion, cooking until it is translucent. Add the spices and then the carrot and cook for a few minutes. Stir in the coconut milk, the beans and the pork, adding as much of the beans’ cooking water as needed to make the sauce. Cover and simmer for half an hour, or until the carrots are tender. Stir the cornflour into a few tablespoons of cold water and then add it to the curry, stirring until the sauce thickens up.

Mediterranean chickpeas

Mediterranean chickpeas (serves 1)

Ingredient Calories per serving
100g/½ cup dried or 140g cooked chickpeas 230
30g sundried tomatoes in oil 90
90g crushed tomatoes/tomato sauce 16
2 olives, sliced 27
salt & pepper, dried or fresh herbs, to taste 5

Total calories per serving: 358

Method: Soak chickpeas overnight if using dried ones and cook them (this takes about 12 minutes in a pressure cooker, an hour or so in a regular pan). Mix the cooked peas with the other ingredients (I used dried oregano to flavour the dish). This can be served warm or cold.

Baked pinto beans

Something that can be challenging when you’re living with non-fasting people is making meals that everyone in the household will also enjoy on a fasting day. This baked bean recipe is something that can be used as the basis of a simple meal for the people who are fasting, with additions like grated cheese or sour cream (or cornbread!) for those who aren’t. I served this with baked potatoes and a bowl of grated cheese (which I then tried to ignore). A small baked potato (weighing 125g) will add around 100 calories, while a large one (300g) would add 230.

Baked pinto beans (serves 4)

Ingredient Calories per serving
1½ cups dry pinto beans 251
1 onion, peeled and diced 20
1 tsp mustard powder 6
1 tsp smoked paprika 2
1 tbsp molasses/black treacle 15
2 tbsp tomato ketchup 7
salt and pepper to taste 0

Total calories per serving: 300

Method: Soak the beans in water for at least four hours and then discard the soaking water. Cook them with two cups of water until tender (about 6 minutes in a pressure cooker, an hour or so in a regular pan). Put the remaining ingredients into an ovenproof dish with a lid and add the beans with their cooking liquid. Cover with the lid and bake at 350°F/180°C for two or three hours, or until the sauce around the beans has thickened to a creamy consistency. You can see by the photo how much the liquid level in the pot drops over the cooking time. Taste and adjust the seasoning if necessary.

Chickpea, chorizo, pepper and tomato stewChickpea, chorizo, pepper and tomato stew (serves 1)

Ingredient Calories per serving
½ cup cooked chickpeas 134
35g chorizo sausage 87
1 large red pepper (160g), diced 50
25g sundried tomatoes, sliced 65
1 cup crushed tinned tomatoes 32
1 tsp smoked paprika 6
salt and pepper to taste 0

Total calories per serving: 380

Method: If you’re using dried chickpeas, soak them overnight and cook them until tender (this takes about an hour in a regular pan, or 15 minutes in a pressure cooker). Slice the chorizo and then cut the slices into quarters. Cook the chorizo pieces in a small pan until they exude some fat, then add the diced red pepper and cook for a few minutes. (For a vegetarian/vegan version, just use a teaspoon of olive oil instead of the chorizo.) Stir in the sliced sundried tomatoes, then add the crushed tomatoes, paprika and seasoning. Stir in the cooked chick peas (if you are using canned chick peas, heat until the chick peas are warmed through).

Chickpea and pepper raita

This is a good (very easy) side dish for an Indian meal – but also makes an excellent lunch or supper on a fasting day (or indeed both, if you can save half of it for later on). The spices listed here are just suggestions – put in whatever you like or have to hand.

Chickpea and pepper raita (serves 1)

Ingredient Calories per serving
1 cup cooked chickpeas 269
1 sweet red pepper, deseeded and diced 37
½ tsp cumin seeds 4
½ tsp fenugreek seeds 6
½tsp mustard seeds 8
½ cup yoghurt (2% fat) 87
2 tsps lemon juice 2
salt and pepper 0

Total calories per serving: 415

Method: Toast the whole spices over a medium heat until they are fragrant, then coarsely grind them with a mortar and pestle. Mix all the ingredients together in a bowl and chill for an hour or two before eating (the dish that is – but you could, too!).

Green lentil, feta and beet salad

Another really simple but filling and tasty salad. Lentils take a while to cook, so I tend to cook two cups at a time and freeze or refrigerate the leftovers to use at a later date. If you have a pressure cooker, it only takes 10 minutes to cook them.

I didn’t get around to taking a photo of this dish, but it was so good that I will be making it again (using one of my frozen batches!) and will refresh this post with a picture then [done!].

Green lentil, feta and pickled beet salad (serves 1)

Ingredient Calories per serving
1 cup cooked green lentils 230
25g feta cheese 66
50g pickled beets 33
½tsp olive oil 20
1 tsp wine vinegar 1

Total calories per serving: 350

Method: Crumble or slice the feta into small pieces and chop the beets up if they are large. Combine all the ingredients and enjoy!

Tuna, chickpea and sweetcorn salad

This is a really easy pantry-cupboard salad to throw together when you need a lunch for work and don’t have a lot of time to make one. Canned chickpeas are great for this, but if you’re feeling more organised, you could also cook dried peas which have been soaked overnight – you then need to simmer them for an hour (or cook for 15 minutes in a pressure cooker). Home cooked chickpeas taste better, but canned is good if you need speed!

Tuna, chickpea and sweetcorn salad (serves 2)

Ingredient Calories per serving
1½ cups cooked chickpeas 214
1 cup cooked sweetcorn kernels (canned is fine) 62
120g (1 small can) albacore tuna 70
1 tsp olive oil 20
1 tbsp wine vinegar 2
salt and pepper to taste 0

Total calories per serving: 365

Method: Drain the tuna, chickpeas and corn and combine in a bowl, adding the oil and vinegar and seasoning to taste. If you’re using frozen corn, steam or microwave it for a minute or two and allow to cool before combining it with the other ingredients.

It’s still very cold and very snowy here, so fasting meals continue to be spicy and colourful to compensate!

Today’s is a warming matar dal, similar to the one I featured back in 2012, but with winter kale instead of summer’s zucchini.

Matar Dal with Kale

Matar dale with kale (serves 1)

Ingredient Calories per serving
¼ cup yellow split peas 168
1 tbsp butter or oil 100
1 onion, diced 47
1 red chilli pepper, sliced 3
1 tsp cumin seeds 8
1 tsp mustard seeds 15
½ tsp allspice 2
½ tsp turmeric 4
25g kale, chopped 12

Total calories per serving: 365

Method: Rinse peas and place in a pan with enough water to cover the peas to the depth of half an inch/1 cm (about one and a half cups). Bring to the boil and then simmer for 20-30 minutes or until the peas are tender – or cook for 10 minutes in a pressure cooker.

Heat the oil in another pan and stir in the onion, cooking on a low heat for 5-10 minutes until they have softened. Stir in the chilli pepper, then the spices. Raise the heat and cook for a few minutes until the spices become fragrant, then lower the heat and stir in the kale and cook until the kale is soft. Stir in the cooked split peas, which by now should be cooked. If the peas are too watery, strain off some of the liquid before adding them to the curry.

I served mine over rice, which adds another 170 calories to the total.

I’ve not used tofu as an ingredient before – mainly because it isn’t exactly a mainstream supermarket staple here, but I did find it recently and thought it might be worth experimenting with, especially for fasting-day meals. Tofu seems to vary a lot in calories – the brand I bought (Liberté) was 170 calories for a quarter of the pack, whereas others seem to be lighter, so do check the packaging. Tofu needs robust flavours, so I made another curry with it. With rice, this comes out on the high side for a fasting day, but you could easily use less tofu or less rice to bring the calories down.

Tofu, Pepper and Kale Curry

Tofu, pepper and kale curry (serves 4)

Ingredient Calories per serving
1 cup brown basmati rice 169
1 tbsp butter or oil 25
1 onion, sliced 11
3 cloves garlic, finely chopped 3
1 tsp cumin seeds 2
1 tsp fenugreek seeds 3
1 tsp coriander seeds 0
1 tsp mustard seeds 4
1 whole cayenne pepper, sliced 2
2 de-seeded red bell peppers, sliced 17
450g firm tofu, diced 170
400g tomaotes, blended to a purée 18
160g kale, chopped 21

Total calories per serving: 445

Method: Cook the rice in two cups of water for about 20 minutes. In another pan, heat the butter or oil over a medium heat, then add the onions and cook for 5-10 minutes. Meanwhile, toast the whole spices over a medium heat and then grind them up (fairly coarsely is fine). Add the garlic to the onion, then stir in all the spices and the red peppers and tofu. Stir in the tomatoes and simmer for 5 minutes. Add the kale and cook for a further five minutes and then serve.