NO-PASTRY CRISPY TOFU DUMPLINGS, Vegetarian, gluten-free, healthier, someprep in advance

Easy pastry-free crispy vegetarian dumplings/fritters... 

updated 1/25; 1st  posted in 2022 as vegan

Easy make at home Chinese vegan dumplings, here served with 
Chilli Hoisin Sauce

These gorgeous little Tofu dumplings/fitters were inspired by Chinese food chef Fuchsia Dunlop who - despite her name and reputation for Chinese cuisine - is a westerner, the first to train at the Sichuan Institute of Higher Cuisine.  

She creates recipes for 'real Chinese cooking for non-Chinese cooks' with dishes offering authentic flavours, often involving bean and chilli pastes, and Chinese vinegars.  Her original recipe published in the Guardian is here.

All power to her!

Because 67goingon50 is about good food on a budget, it relied mainly on standard cupboard ingredients and emphasised less fat, sugar and carbs for this version. 

The 67 kitchen doesn't have a deep fryer and formed the mixture into a sort-of fritter instead.   

And it shallow or air-fried the dumplings (though if there are no cholesterol/weight issues, deep-fry away!) A few more vegetables have been added to the mix to increase fibre and add a little more texture.

Fuchsia served her dumplings in her own Sichuan sauce; 67's adapted the recipe to make a low-sugar Chilli Hoisin sauce.

The Dumplings can also be served
with a variety of Asian sauces: soy, hoisin and oyster.

Cost: £2.50'ish (2022)

Makes: 15 large/20 med dumpling/fritters

Ingreds:

2 large or 4 small dried shiitake mushrooms, reconstituted (see substitutes below)

450 g/15.8 oz firm tofu, not silken

2 large egg whites 

4 tbsp cornstarch or potato flour
1/2 tsp salt and ground pepper to taste

1 peeled med carrot, coarsely grated

1/3 cup bamboo shoots, coarsely chopped

1/3 cup water chestnuts OR 2 sticks peeled celery, coarsely chopped

2.5 tbsp Chilli-Hoisin Sauce

Vegetable oil for cooking 

Method:

BROCCOLI 'VICHYSSOISE': vegan, easy, kid-friendly

Perfect for a Dads' Day celebration: lovely and mellow, hot or cold...

Mellow, smooth Vegan Broccoli 'Vichyssoise':
 thoroughly green treat alongside Cornbread with bell pepper & green onions

The blogger has an inordinate fondness for broccoli.  It's the taste of it and the health benefits.  Whether it's hot in stir fries, steamed or floating in soups as a garnish, or in substantial salads it's easy to get through a lot in a lifetime.

Broccoli Soup however has been problematic.  Most broccoli soups involve cheese and/or potato or rice, both of which are on the blog's proceed-with-caution list.  

This soup, inspired by the BBC's Good Food site, hits all the right buttons.  It's green through and very tasty with a lovely mellowness.  For art's sake, a swirl of dairy or vegan yoghurt or cream prettifies it nicely.  But essentially, it's a dieters' delight.  

It's a great opportunity to use up broccoli stems and any green bits in your vegetable drawer.  67 included leftover cucumber and mange tout with no ill effect.

Cost: £2'ish (2020)

Serves: 4, multiplies easily

Ingred:

    1/2 tablespoon olive oil

    1/2 med to large onion or the well-washed greens of 6 spring onions

    med garlic clove, grated (opt)

    200-300gr/7-10.5oz broccoli,

        flowers & peeled stems

    100gm/3.5oz frozen peas 

    100 gm green leaves: chard, lettuce OR mange tout, snap peas or green beans 

    2/3 litre good stock (granules or cubes are ok)

    1/2 teaspoon sumac (or lemon zest)

    juice of half a good-sized lemon

    plenty of salt & pepper

Garnish: peas, mushrooms or croutons; yoghurt or cream; smoked paprika  

Method:

FRUITY SMOKED MACKEREL RICE SALAD, Triple Duty, low-fat, high fibre,

A sassy healthy fruity smoked mackerel salad... 
                                                                             updated 3/25; first posted  2016

 Mackerel, Rice & Fruit salad with creamy dressing
'I'm taking this recipe back to Australia with me!'  'Fresh and summery with loads  of interesting flavours' Tasters

If ever there was a salad to typify abundance, this is it.

Smoked Mackerel & Rice in a creamy dressing, studded with nuts and juicy, crunchy fruit, is a refreshing summer offering.  And if you're not into fish, there are vegetarian, vegan and carnivore options below.

Inspired by the great Ina Garten, the Rice Salad is superb - every mouthful a symphony of flavours and textures. 

It's very healthy - full of heart-friendly omega oils, vitamins and minerals.  High in fibre (especially if brown rice is used) and gut-friendly yoghurt, it's excellent for the digestive system. And it is easy to prepare and put together.

The blog is not keen on making salads too far ahead but if stored separately, the ingredients should be good for 2-3 days after it is prepped.  

If transporting the salad, pack ingredients in individual air tight containers and assemble on site.  For maximum taste and pleasure, allow the Salad to come to room temperature. 

?Despite higher prices and the cost of living crisis, Smoked mackerel is still - just -the least expensive of smoked fishes (though the  budget conscious should beware of less expensive salltier brands). 

Individual smoked mackerel, fat and golden and crispy skinned, are available at good fishmongers - at a price - and are ideal.  Otherwise the esoterically flavoured selection at M&S and (good value) Waitrose Essentials are fine.  

Cost:  from £6.50'ish (4/25), depending on mackerel
Makes: 2-3 generous portions 

Ingred:
   240gm/8 oz cooked rice, (brown pref) (1/2 cup uncooked)
   zest of 2 med oranges
   segments of 1.5 oranges
   generous handful seedless grapes, halved
   2 tablespoons finely chopped fresh chives (3/4 tsp dried)

        (OR the whites of spring onions or red onion)

   3-4 tablespoons finely diced fennel or celery

   3 tbsp thick Greek 0-fat yoghurt
   1 tbsp mayonnaise (opt)
   juice of 1/2 orange
   1 tbsp olive oil
   1 tbsp white wine vinegar
    pepper & salt

    150 gm/5.5 oz smoked mackerel, skin & bone free, in large flakes 
    a generous handful almonds or other lightly toasted nuts

    lettuce

Method:

1. Mix rice, orange zest, chives, fennel or celery, orange segments & grapes until evenly distributed
2. Whisk yoghurt, mayo, olive oil, vinegar, orange & salt and pepper; add enough to rice to moisten, not overwhelm 
3. Lightly toss till well mixed 
4. Add mackerel & nuts; stir carefully, keeping fish intact 
5. Serve on lettuce with good bread

Comments:
'That salad was great, fresh and summery!  The fruit and fish combo reminded me of Australia.' 20 fund-raiser

'I hesitated at first because of the fruit but mackerel is my favourite fish so I tried it.  It was really, really, really good!' Priest's assistant
' This was amazing; just stunning mouthfuls with loads of interesting flavours .  It was so summery and fresh; delightful.' Retired writer

Tips:

• Vegetarians and Vegans can replace mackerel with hard boiled eggs and vegan bacon bits, smoked tofu or ROASTED SPICED CHICKPEAS:   You will need a salty element for balance.
• Carnivores can replace mackerel with cold chicken
• Liked this? You'll also like Smoked Mackerel, Egg & Potato Salad

                           

           Please leave a Comment in the box below

          

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.  

NITRATE-FREE LOW-FAT SAUSAGE, low-fat Indulgence gluten free

Almost Guilt-free sausage...

includes Christmas Pigs in Bacon Blankets (below)

Nitrate-free, low-fat homemade sausage 
'Wonderful herby smell; absolutely delicious' 'Very clean; moist but not greasy'
  'slightly sweet but the herbs kick in' Tasters

Worries about nitrates and high fat content in sausages has made many a shopper hesitate at the butcher's counter.  High-meat sausages including poultry have done well, though, as have wild meats like venison and wild boar.

The festive season, however, is a special occasion and Christmas din-dins without sausages in blankets, whether pastry or bacon, meat or plant based, is not Christmas.  

One can fantasise about making one's own sausages but the thought of all that expensive equipment puts most people off.

Here, though, courtesy of the twitter feed Cooking Light, are easy, healthy  home-made sausages.  They contain no nitrates and are lower in fat. They do contain maple syrup but, as one taster said - 'you've got to have a little bit of stuff that's bad for you!'  

The sausage is not exactly frugal but high-meat sausages free from nitrates tend to be top of the line.  And the recipe is not skimpy - it produces 16 not ungenerous 50gm/2oz patties, or double the amount of mini sausages.

The recipe is pretty simple but care is needed to evenly blend the two meats and  seasonings without producing dense hockey pucks of meat instead of light, moist mini-bangers. 

Designed as a breakfast sausage, they'll do for dinner or even in freeze-ahead sandwiches for an office lunch.  And they make great Christmas sausages in bacon blankets scattered around the turkey.  

 
Cost: max £6.50, depending on pork purchased 
Makes: 16 x 3.5inch patties or mini sausages

Ingreds:
    450gm/16oz turkey or chicken mince
    450gm/16oz minced fillet of pork or wild boar    

Flavouring:
     scant 1/4 cup maple syrup (opt)
    1 tbsp fresh or 3/4 tsp dried thyme
    1 tbsp fresh or 1 1/4 tsp dried sage
      Note: 67 did not have sage and substituted 1/3 tsp dried mace & 
                1/8 tsp dried rosemary 
    1.5 tsp salt
    3/4 tsp pepper
    2 grated garlic cloves

    oil
   
Method:

1. Lightly combine the meats in a large bowl; two forks will help - it'll take a few mins until the separate meats are evenly combined.  Spread out over a  baking tray lined with greaseproof paper.
2. Mix all flavouring ingred in a small bowl till completely blended (otherwise you'll end up with unpleasant pockets of garlic or herbs); pour evenly over the meat, lightly blending in with two forks.  You may have to work a bit to get the flavourings evenly distributed.
3. The mix can be refrigerated at this stage
4. When ready to cook, break off a bit of the mince;  fry to check seasoning.  Adjust as necessary.
5. Shape into 16 patties - 8cm/3inches/56gm/2oz - use a scone cutter as guide.  Again, keep a light hand; don't squash the meat down, lightly pat it into shape.
   
   OR form into mini-bangers: a generous 1inch/2cm in diameter up to 4 inches/10cm long OR mini-meatballs made with 1 generous tablespoon sausage meat (See Christmas pigs in bacon blankets, below)
   
   
6. Cooking:  

Method 1: 

• Preheat oven to 180c/350f
• Arrange patties/sausages on a wire rack in a baking tray; generously spray with oil 
• Bake 15 mins

Method 2:

• Heat a large skillet over med heat
• Generously spray with veg oil
• Cook 4 at a time, 2.5mins each side

Home-made sausage patties: left, oven baked; right, fried 

Christmas pigs in blankets:

• roll sausage meat into cylinders 1inch/2cm in diameter about 4 inches/5cm long or sausage balls made of a generous tablespoon sausage meat
• wrap securely with half a rasher of nitrate-free streaky bacon (M&S) stretched with the back of a knife (for crispness); secure with cocktail pick with the join on the bottom
• bake in oven preheated to 180c/350f 15 mins
• cut in desired lengths

Comments:
'Nice & meaty yet clean tasting; they are not greasy at all.  The baked ones were more moist than the fried.  Nice mix of herbs.' Political agent
'Heavenly smell; absolutely delicious. So unlike the usual fatty versions.' Campaign Manager
'Slightly sweet but the flavouring quickly kicks in.' Political intern from Boston University

Tips:

• nitrate free sausages are available at many open-air markets but are expensive
• the frugal can replace pork fillet with pork shoulder but fat & cholesterol content will rise
• 67 cooked half these in the oven to avoid standing over a hot stove.  The oven-baked sausage were more moist and tastier but the pan-cooked had  a nicer colour

*Cooking Light
Please leave a Comment in the box below

This recipe has been adapted by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission

ALMOND CHOCOLATE MERINGUE COOKIES: flour & dairy free, indulgence, super-easy

Unexpected guests?  These gorgeous little almond cookies are the bees' knees...

Exquisite Almond Cookies, swift & sensational 
'Love it, love it, love it!' 'Light & Crumbly' 'Yes to the chocolate ones!'  Tasters

These gorgeously tasty crisp little biscuits* are super-simple to produce.  A  kind of arty nutty macaroon, they're striking in appearance, taste and texture.   

They're a busy cook's dream --  ready for the oven in no time and baked to golden splendour in 10 mins.  Who could ask for more?

They live up to their reputation as an indulgence.  They're not exactly frugal but are so rich, portions can be kept small.  One or two will satisfy a sweet tooth.   

67's tasters were wildly enthusiastic about the biscuits but 67 found them a little too sweet.  A lower-sugar version is in the offing.  

Cost: £2
Makes: 2 dozen 

Ingredients:
    1 large egg white
    75gm/2.6oz sugar
    1 tsp vanilla extract

  200gm/7 oz flaked almonds
    50gm chocolate chips (opt) 

Method:

1. Beat egg white until frothy and white but not forming peaks
2. Continue to beat, adding sugar a tablespoon at a time; mixture will thicken and form stiff peaks 
3. Add vanilla; blend
4. Preheat oven to 180c/350f
5. Stir in almonds ensuring all are well coated
6. Drop by tablespoonsful onto a lined baking tray, leaving a little space in between
7. Add a few chocolate chips to final third of the mix  for variety (opt)
8. Dip clean fingers in a bowl of warm water, shake off excess, gently press on biscuits to flatten slightly. 
9. Bake 7-10 mins or until golden brown; turning tray from front to back half-way through
10. Cool on the tray
11. Handle carefully

Comments:
'Love it, love it, love it!  They're like macaroons but I love the almonds.' Campaign Manager
'I don't like almonds but these are good - light and crumbly.  One of the best you've made.' Political Agent 
'Really great.  I'm a chocoholic so the chocolate ones are for me!' Boston Political intern 

Tip:
Reduce sugar by 25 grams and add finely chopped glace cherries

                                                                                                                                          *adapted from Renana's kitchen.                                                        

Please leave a comment

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This recipe has been adapted by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.

VELVET HUMMOUS WITH BEETROOT. vegan, oil & gluten-free, wallet-friendly

'Artisanal' beetroot houmous, an astonishing, unbeatable treat: home-made, wallet-friendly   

'Best ever hummus: looks and smells amazing...smooth & velvety...it's a hit!' Taster

Hummous lovers will find this gorgeous, unbelievably fabulous hummus unforgettable -- in the best way.  Even the most reluctant hummus eater will be impressed.  

It is presented to readers with the greatest of pleasure.  One of the great delights for a food blogger is to discover dishes that are out-of-this-world scrumptious but out of the reach of ordinary budgets.  And then recreate them at half the cost, or less.  

A gorgeous commercial product, 'me too! hummous', beetroot flavour, was featured in a recent post.  At nearly £3 for 250gms, it was one of those 'expensive but worth it' treats.   

Inspired, 67 tinkered with a standard hummous recipe to try to recreate the  wonderful texture and flavour of the silken new product.  The result?  A smooth, creamy, pretty, absolutely more-ish dip/spread -- several cuts above any commercial product.  

And, it was miraculously oil-free -- a boon for dieters. (It was an accident -- 67 forgot to include olive oil in the first trial!)

The small amount of beet added a hint of sweetness which should tempt small fussy eaters.  67's (middle-aged) taster said the beetroot added to the overall yumminess but wasn't obvious; he loved the colour. 

Standard cupboard ingredients are used -- there's no need to rush out to buy nearly-as-expensive-as-gold black tahini, for example.  

But dried chickpeas are necessary.  There is a bit of faff involved in the prep though the steps are simple -- the chickpeas are soaked overnight and cooked in a slow cooker.  Then they must be peeled.  (I know!)   But the outer layer sloughs off easily; kids can help and the task can be done watching telly.

Velvet Hummous with Beetroot would be a knock-out hit at any party.  

Cost: £1'ish
Makes: 500gm/17oz

Ingredients:
   150gm dried chickpeas or 1 1/2 cups reconstituted 
   small to med cooked beetroot (supermarket beetroot, rinsed of vinegar, is fine)
   1 tablespoon fresh lemon juice
   2 tbsp good tahini, stirred well 
   1/2-2/3 tsp salt
   1/4 tsp pepper
   1 med-to-large clove garlic, grated
   1/3 tsp cumin
   1/3 cup chickpea cooking water (if you forget, add 1/4 tsp veg granules to the same amount of water)

Method:

IOH2: MACKEREL, RICE & FRUIT SALAD, Almost Instant, Healthy, Portable, Make ahead,vegan option

A sassy healthy smoked mackerel salad 
                                                                                   *IOH2 - I'm on Holiday, Too!  updated 2025

 Mackerel, rice & fruit salad with creamy dressing
'I'm taking this recipe back to Australia with me!'  'Fresh and summery with lots of interesting flavours' tasterTaster

This Smoked Mackerel & Rice Salad, inspired by Ina Garten, is absolutely delightful to eat...studded with refreshing fruit and layerd with contrasting textures.         

It's very healthy - full of heart-friendly omega oils, vitamins and minerals.  High in fibre (especially if brown rice is used) and gut-friendly yoghurt, it's excellent for the digestive system. And it is easy to prepare and put together.

The blog is not keen on making salads too far ahead but if the ingredients are stored separately, the salad should be good made on the day of serving.  Allow the creamy succulent mix to come to room temperature for maximum taste and pleasure.

Smoked mackerel is the least expensive of smoked fishes.  The budget conscious should beware of less expensive brands; they can be very salty.  The drier individual mackerel sides, available at good fishmongers, are ideal.  Otherwise the esoterically flavoured selection at M&S and the (good value) Waitrose Essentials will do.  

Cost:  about £6.50'ish (2025)
Makes: 2 generous portions 

Ingred:
   240gm/8 oz cooked rice, (brown pref) (1/2 cup uncooked)
   zest of 2 med oranges
   segments of 1 1/2 oranges
   a generous handful seedless grapes, halved
   2 tablespoons finely chopped fresh chives (3/4 tsp dried)

   3 tbsp strained or Greek 0-fat yoghurt
   1 tbsp mayonnaise
   juice of 1/2 orange
   1 tbsp olive oil
   1 tbsp white wine vinegar
    pepper & salt

    150 gm/5.5 oz smoked mackerel, skin & bone free, in large flakes 
    a generous handful of almonds or other lightly toasted nuts

    lettuce

Method:

1. Mix rice, orange zest, chives, orange segments & grapes until evenly distributed
2. Whisk yoghurt, mayo, olive oil, vinegar, orange & salt and pepper; add enough to rice to moisten, not overwhelm 
3. Lightly toss till well mixed 
4. Add mackerel & nuts; stir carefully, keeping fish intact 
5. Serve on lettuce with good bread

Comments:
'That salad was great, fresh and summery with lots of interesting flavours!  The fruit and fish combo reminded me of Australia.' 20 fund-raiser

Tips:

• Vegetarians and Vegans can replace mackerel with hard boiled eggs, smoked tofu or drained chickpeas which have been  sprinkled with smoked paprika and baked in a moderate oven for 10-15 mins or until crisp
• Liked this? You'll also like Smoked Mackerel, Egg & Potato Salad

                                                          More fish on NavBar: Recipes I/Fish  

            Please leave a comment in the box below            

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may 
not be reproduced, in any form, without the author's written permission.  

ITALIAN TOMATO SAUCE, RESTAURANT QUALITY Multi-purpose, freezeable

One for a morning/afternoon at home...

 Authentic Italian Sauce on specialist spelt pasta (at upmarket delis -- at a price) 

'I am savouring this sauce; it's as good as any in an Italian restaurant.'' Taster

Pasta with tomato sauce in an Italian home always raises the question:  what do Italians do to make the sauce so uniquely, wonderfully Italian?

Good tomatoes are one thing; plenty of fresh basil another.  A third is the addition of carrot and celery to the onion base.  

This recipe, inspired by Russell Norman of Polpo (recently published in the Daily Mail) is the closest thing to authentic tomato sauce without going to Italy.  

It lasts a week in the cold part of the fridge but also freezes well.

Cost: £2.00

Serves: 4-6

Ingred:

    1 good-sized onion + 

    1 med carrot + 

    1 large celery stick, all coarsely processed or in med dice

    1 large clove garlic minced

    2 tbsp olive oil

    2x400 gm tins good Italian chopped tomatoes 

    2 tbsp tomato puree

    1/3 cup red wine/grape juice or water 

    handful torn basil leaves

    1 bay leaf

    pinch salt & pepper

Method:

1. Saute but don't brown onion, carrot, celery & garlic in olive oil over med heat 10 min
2. Add tomatoes, tomato puree and wine or grape juice or water; stir
3. Add basil, bay leaf, s&p
4. Increase heat to high until bubbles appear around the edge; reduce heat to low; cover & cook 40 mins, stirring occasionally (OR cook in a slow cooker on low for 3-4 hours)
5. Remove bay leaf; blend either until chunky or smooth
6. Cool before freezing; after defrosting, check seasoning

Tip:

If you liked this you will also like Healthier Italian Meatballs

                                                         

Please leave a question in the box below 

This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.    

SPICY SESAME NOODLE SALAD, Vegan, gluten-free, healthier, frugal, easy, make-ahead, portable

Tired of the same old, same old pasta salads?  This one will knock your socks off

Vegan Spicy Sesame Noodles offers heat and lightness

'Good levels of spice without burning. I'm not normally a fan of raw veg but the thin, tiny pieces of veg mixed into the noodles really made the dish!' 50+Taster

2/8/16

Spicy Sesame Noodles is a sassy, healthy salad that doesn't stint on taste or texture.  The 'thread' or 'glass' noodles are made from low-cal green bean starch, which accounts for their translucent quality and springy texture.  Dieters will love this. 

The salad is easily made and can be prepared the day before.   

The noodles can be eaten as is or with veggie, carnivore or piscatarian protein on the side. It's a salad for all appetites. And frugal! And vegan!   

The salt-phobic should stick to 25-35% reduced-salt soy sauce (Amoy or Pearl River Bridge).

Cost: low but rises with additions
Feeds: 3-4

Ingred:
   8oz/226gm cooked weight green bean starch 'glass' noodles (3 small packets)

Green Bean Starch Chinese Noodles    

   1tbsp sesame oil
   2 tbsp soy sauce, pref reduced-salt
   1.5 tbsp dry sherry or white wine or grape juice
   1 tbsp tahini
   2 tbsp peanut butter, pref crunchy 
   1 tsp light brown sugar
   1 tbsp finely grated ginger
   2 tbsp finely grated garlic
   1-2 tsp chilli flakes OR small chilli, deseeded and finely diced
    4 oz/110gm roasted unsalted peanuts OR packaged peanuts, rubbed with a paper napkin to reduce salt & oil (opt)

Garnishes 
Any or all of: spring onion, grated carrot, cucumber sticks, beans sprouts, thinly sliced mange tout & radishes 

Method:

1. Put noodles in a deep bowl; cover with very hot or boiling water; leave 5 mins; drain
2. If you like, cut noodles to make them more manageable; sprinkle with a little sesame oil
3. Mix the rest of the sesame oil, soy sauce, sherry/wine/grape juice, tahini, peanut butter, sugar, ginger, garlic & chillis until thoroughly combined
4. Pour over noodles and toss
5. Refrigerate a few hours or overnight 
6. Garnish with peanuts
7. Serve with bowls of raw veg or with spiced barbecued meat

Tip:

• Egg noodles can be used but thinner strands are better than thicker
• to raise the dish to the next level, use fresh noodles from the chiller section of Chinese supermarkets
• if you liked this, you will also like frugal Garlic & Ginger Noodles
• this dish goes extremely well with Korean-style Seared Beef 

For more noodle types, see How to...use your Noodle/s

Please leave a comment in the box below

         .

This recipe has  been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.

ROASTED SPICED CHICKPEAS. easy-peasy, healthy, low salt, no sugar, vegetarian, vegan

Wean your family off processed foods: Roasted Spiced Chickpeas: healthier than crisps but as crunchy & flavourful

Roasted Spiced Chickpeas, very more-ish

Roasted chickpeas have all the crunch of crisps but little of the fat and none of the preservatives.  

They're incredibly easy to make.  If there is the time and patience to make these from scratch, soaking and boiling the chickpeas, you'll have a snack ten times better than you could ever imagine.  But tinned chickpeas also produce a good result.  

Whatever is used, the trick with roasting chickpeas is to make sure they're dry before they go into the oven.  Rinse the chickpeas, drain them and dry them well. 

Roast them BEFORE adding the oil and spices; they should keep a couple of days at least.

Cost: 1/25'ish (7/25) 
Feeds: 4 generous handfuls (recipe doubles/triples easily)

Ingred:
   1 400gmgm/14oz tin chickpeas (240gm/8.5oz drained), rinsed and dried
        (OR 1 cup reconstituted dried chickpeas which have been soaked & boiled) 

    1 tbsp olive oil
    1/2 tsp curry powder
    1/2 tsp garam masala
    1/2 tsp smoked paprika
    pinch of chilli flakes (or to taste)
    garlic clove, finely grated
    couple of pinches pepper
    1/4 tsp salt

Method:

1. Preheat oven to 400F, 230C, 200 fan 
2. Line a tray big enough to take the chickpeas in one layer with tinfoil; the sides of the foil should be at least an inch/2cm deep
3. Spread out the chickpeas; bake in the lower part of the oven, stirring once, for 25-30 mins or until medium crunchy.  Remove from oven and TURN OVEN OFF.
4. Mix oil with spices; taste; adjust as necessay
5. Pour over chickpeas in the pan, tossing to coat
6. Return chickpeas to oven (which is now off); leave 20 mins or until ultra crisp and crunchy
7. Allow to cool on a cooling rack
8. Use as a snack or a garnish for salads
9. Should keep well in an air-tight tin for 2-3 days

Tips:

• ovens vary; the chickpeas very easily go from beautifully crisp to overdone; if your oven tends to be very hot, lower the temperature slightly
  
  
• See Healthier Bar/Party Snacks

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.

PORTABLE MACKEREL, RICE & FRUIT SALAD, Healthy, Easy-Peasy, Veggie options

Join the trend for pre-packed lunches...

first posted 2016; updated 2025

 Mackerel, rice & fruit salad with creamy dressing
 'Fresh and summery with lots of interesting flavours' taster

67goingon50 is keen on from-home lunches; they're cheaper and healthier than shop-bought.  This Smoked Mackerel & Rice Salad, inspired by Ina Garten, is just the thing for 2 days of packed lunches 

It's very healthy - full of heart-friendly omega oils, vitamins and minerals.  High in fibre (especially if brown rice is used) and gut-friendly yoghurt, it's excellent for the digestive system. And it is easy to prepare and put together.

The blog is not keen on making salads too far ahead but if the ingredients are stored separately, the salad will be good for two days. Allow the creamy, fruity succulent mix to come to room temperature for maximum taste and pleasure.

Smoked mackerel is no longer a budget-friendly option.  But it is so good for you, it's worth it now and again. The budget conscious should beware of less expensive brands which are high in salt. The Blogger prefers the drier individual mackerel sides available at good fishmongers (when feeling flush!!)  and selections at M&S and Waitrose.   

Cost:  about £6, depending on brand of fish
Makes: 2-3 generous portions 

Ingred:
   240gm/8 oz cooked rice, (brown pref) (1/2 cup uncooked)
   zest of 2 med oranges
   segments of 1 1/2 oranges
   a generous handful seedless grapes, halved
   2 tablespoons finely chopped fresh chives (3/4 tsp dried)
   

   3 tbsp strained or Greek 0-fat yoghurt
   1 tbsp mayonnaise
   juice of 1/2 orange
   1 tbsp olive oil
   1 tbsp white wine vinegar
    pepper & salt

    150 gm/5.5 oz smoked mackerel, skin & bone free, in large flakes 
    a generous handful of almonds or other lightly toasted nuts 

Method (per portion):

1. Store components in individual plastic containers until assembly OR
2. Mix rice, orange zest, chives, orange segments & grapes until evenly distributed
3. Whisk yoghurt, mayo, olive oil, vinegar, orange & salt and pepper; add enough to rice to moisten, not overwhelm 
4. Lightly toss till well mixed 
5. Add mackerel & nuts; stir carefully, keeping fish intact 
6. Serve with lettuce (opt) and/or good bread

Comments:
'That salad was great, fresh and summery with lots of interesting flavours!  The fruit and fish combo reminded me of Australia.' 20 fund-raiser

Tips:

• Vegetarians and Vegans can replace mackerel with hard boiled eggs, smoked tofu OR drained chickpeas sprinkled with smoked paprika & crisped up in a moderate oven 10-15 mins 
• Liked this? You'll also like Smoked Mackerel, Egg & Potato Salad

                             Go to Recipes on the Nav Bar for more smoked fish dishes...

                        Please leave a Comment in the box below

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.