On the menu - Chunky Spaghetti Bolognaise with Apricots

Friday, May 31, 2013

Zainab Jagot Ahmed, author of Indian SuperMeals, Baby and Toddler Cookbook, 4.99, gives us one of her most popular recipes that uses plenty of herbs and spices without the need for salt.

Suitable for: children aged 10 months plus

Superfoods included: olive oil, onion, garlic, ginger, tomatoes, carrots, apricots

Super spices included: black pepper, garam masala, turmeric, oregano

Total preparation and cooking time: 20-25mins

Makes: six servings

Suitable for freezing

INGREDIENTS

  • 2 tbsp olive oil
  • 1 onion - peeled, chopped
  • 1 tsp minced garlic
  • 1/2 tsp minced ginger
  • 100g (3oz) lean lamb, beef or chicken mince - washed and drained
  • Pinch of ground black pepper
  • 1/2 tsp ground garam masala
  • 1/2 tsp ground turmeric
  • 200g (7oz) tinned chopped tomatoes
  • 200ml (7fl oz) of water
  • 1 medium carrot - peeled, washed, grated
  • 1 small courgette - washed, grated
  • 30g (1oz) dried apricots - finely chopped
  • 1/2 tsp dried oregano
  • 1 tbsp tomato puree

METHOD

  • Heat the oil in a pot, add the onion and stir-fry on medium-low heat for three to four minutes until soft and golden.
  • Add the garlic and ginger and stir-fry for 30 seconds to one minute. Then add the mince along with the black pepper, garam masala, turmeric and stir-fry until sealed (opaque).
  • Add the tomatoes and pour in half of the water - you will need to save the rest for later. Simmer (covered) on a low heat for five to six minutes.
  • Finally, add the carrot, courgette, apricots, oregano, tomato puree and the remaining water. Continue to simmer (covered) for a further 10 minutes until the mince and all the vegetables are well cooked.

For more low-salt recipes, see www.actiononsalt.org.uk/resources/Recipe%20Books/46422.html

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