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Battered and

Ultimate chicken and amasi slaw waffles

20 minutes

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Lemony green soup with yoghurt, sweet potato fries and dukkah

10 minutes

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Cumin-spiced cauliflower with roast tomatoes

45 minutes

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Tomato-and-yoghurt fish curry with green beans and Indian fried bread

1 hour

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1½ hours

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Chickpea recipes

Cheat’s feijoada with pork shoulder

3 hours

Spicy pilchard frikkadels with pearl barley and tomato salsa

Serves 4

Difficulty Easy

Prep Time 30 minutes

Cooking Time 30 minutes

Ingredients

For the pilchard frikkadels:

2 T extra virgin olive oil
1 small onion, finely chopped
1 clove garlic, finely chopped
1 stick celery, finely chopped
1 t paprika
1 t Woolworths Cajun seasoning
1 x 400 g can pilchards in tomato sauce, bones and sauce discarded
120 g flour, plus extra for dusting
100 g Italian parsley, finely chopped
1 lemon, zested
400 g pearl barley, cooked, for serving

For the tomato sauce:

2 T extra virgin olive oil
1 medium onion, roughly chopped
1 t cumin seeds, toasted
1 t coriander seeds, toasted
1 x 400 g can whole peeled tomatoes
100 g tomato paste
1 T honey
sea salt and freshly ground black pepper, to taste
50 g fresh coriander, roughly chopped

For the salsa, mix:

100 g cherry tomatoes, quartered
1 small red onion, thinly sliced
10 g fresh coriander, roughly chopped
2 T red wine vinegar
1 T honey
sea salt and freshly ground black pepper, to taste

Method

Heat the olive oil in a pan. Gently fry the onion, garlic and celery until translucent. Add the paprika and Cajun seasoning and fry for a further minute.

Place the pilchards, flour, parsley and lemon zest into a bowl. Add the fried onion mixture and combine with a spoon. Using the extra flour, roll the pilchard mixture into small balls and place on a tray while you make the
tomato sauce.

Heat the olive oil in a saucepan and fry the onion and toasted spices. Add the tomatoes, tomato paste and honey and simmer over a medium heat for 10 minutes. Add a little water if the sauce gets too thick. Season to taste. Stir in the coriander just before serving. Add the pilchard frikkadels and coat in the tomato sauce.

Serve the pilchards and barley with the salsa.

Cook's note: Canned pilchards are a thing of beauty whether it’s a tight month or not. This simple recipe is as tasty as it is nostalgic for me – it reminds me of how my mom used to transform humble ingredients into delicious meals we couldn’t get enough of. It’s an affordable way to get a dose of Omega-3s and the barley bulks it up nicely.

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Cheat’s feijoada with pork shoulder

Spicy pilchard frikkadels with pearl barley and tomato salsa

Spicy pilchard frikkadels with pearl barley and tomato salsa

Ingredients

Method