You can fill more than Half Your Plate with this traditional Kenyan dish. It’s a complete vegetarian meal and so tasty that you just might end up filling all your plate. It’s often made with old-fashioned maize but even tastier with sweet corn.
Yield: Serves 4 to 6
6 ears of corn
A large bunch of kale
1 tablespoon (15 ml) of vegetable oil
2 onions, freshly chopped
3 cloves of freshly minced garlic
1 tablespoon (15 ml) of curry powder
A 28-ounce (796 ml) can of diced or chopped tomatoes
a 14-ounce can of your favourite beans or chickpeas, drained, rinsed well
1 teaspoon of salt
1 teaspoon of your favourite hot sauce
Prep the corn and kale. Shuck each ear then stand up in a large mixing bowl to contain mess. Hold steady with one hand and with the other carefully trim the sweet kernels into the bowl. For the kale, trim the sturdy stem from the center of each leaf. Dice finely. Roll the leaves and slice them thinly.
Splash the oil into a small pot over medium-high heat then toss in the onions and garlic.
Cook, stirring frequently, until the aromatic vegetables are lightly browned and delicious, just 3 or 4 minutes. Sprinkle in the curry powder and stir for a moment or two as its bright flavours emerge. Add the tomatoes, corn and beans. Season with the salt and hot sauce. Bring to a slow, steady simmer. Stir in all the kale and continue cooking until it’s tender and bright green, 10 minutes or so. Serve and share!
Canned beans are a super simple way to amp up the fiber and flavour on your plate.
Choose low-sodium versions and rinse well before use. Don’t worry though, you won’t remove the flavour, micronutrients or fiber in the beans.
© Chef Michael Smith
This classic pasta dish is an easy way to show off the flavours of spring and fill Half Your Plate with lots of delicious asparagus. The super-simple sauce and streamlined method lets you cook the veggies and pasta at the same time. You’ll love the tangy bright flavours and watching bowls empty all around you!
There’s nothing quite like a steaming hot soup bowl brimming with intense vegetable goodness. But not a fan of pale promises? Vegetable soup that’s more filler than flavour? No worries. You can fill more than Half Your Plate with true broccoli flavour by following this super simple recipe.
As with any simple soup recipe a few easy options are included too:
>Bacon and cheddar for even deeper flavour that’s guaranteed to satisfy any picky veggie-averse eaters.
>Your choice of liquid so you can control how rich the results are.
>How to make a pure vegetarian version.