how low can bubble and squeak go?
This week’s recipe is a modern twist on the ‘blast from the past’ dish of bubble and squeak. The recipe is simple to make and is here to help everyone and anyone create a really tasty, healthy meal at home (whether you consider yourself a chef-in-the-making or a kitchen novice).
We want to share healthy food options and encourage conversation at meal times. We’ll be posting weekly recipes over the next few months to get us all biting into something homemade, while getting to grips with the nutrition behind what we eat. This recipe has been offered as part of our BOX-IT food delivery project. Join in at home with the recipe and video below, or find out more about the BOX-IT project here.
ingredients (serves 2)
250g of maris piper potatoes
115g savoy cabbage
115g smoked tofu
2 x leeks
1/2 clove of garlic
2 x sundried tomatoes
1tbs olive oil
prep
Chef prep: wash hands thoroughly.
Rinse the potato, cabbage and leeks under running water.
Put a large pan of water on heat to boil.
Crush and finely chop the garlic.
Peel and cube the potato. Shred the cabbage. Slice the leeks.
Finely chop the sundried tomatoes.
cook
Cook the potatoes in pan of boiling water for 10-15 minutes until tender, drain and mash in a bowl.
Cook the cabbage in boiling water for 5 minutes, drain and add to the potato.
Add the oil to a frying pan or wok, stir-fry the leeks and garlic on a low heat for 2-3 minutes.
Stir half into the potato and cabbage mixture, add the tofu and season to taste.
Tip the mixture into the frying pan or wok and stir-fry for 10 minutes.
Carefully turn the mixture over and cook for further 5-7 minutes until the base is crispy.
Serve hot, scatter remaining half of shredded leek and chopped sundried tomatoes. Enjoy!
helpful resources:
the nutrition behind your meal
potato: good source of vitamin B6 (brain, nerves) and carotenoids (antioxidants and preventative health)
cabbage: rich in vitamins K (blood and bones), C (immunity, brain), B6 (brain, nerves)
tofu: a complete protein, strong source of calcium (muscle contraction, bones, teeth, nerves, heart) and iron (blood, energy)
leeks: rich in vitamin K, strong source of vitamins B6 and B9 (cell support) and minerals manganese (metabolism, energy, liver function), copper (blood, bone, nerves), iron and heart-protective
garlic: rich in vitamin B6 and mineral manganese, strong source of vitamin C and mineral copper
sundried tomatoes: good source of vitamins C, K, mineral iron and lycopene (antioxidant)
[functional food – umami found in the sundried tomatoes is our 5th savoury sensory taste, alongside sweet, salt, bitter and sour.]