This Chickpea Salad Sandwich is what healthy comfort food is all about. We’re talking a ton of great flavors, seriously easy to make and all done in about 10 minutes. Serve it next to a handful of chips and a couple ice cold beers for an incredible meal.

Serves 4

spainonafork.com

INGREDIENTS
8 slices multi grain sandwich bread or any rustic bread from Mountain Oven
1 jar/can chickpeas 25 oz
1 container low fat plain Greek yogurt or your favorite mayo 5.3 oz
1 tbsp dijon mustard
1 small red onion finely chopped
1 clove garlic finely grated
2 tbsp chopped fresh parsley
1 tbsp lemon juice
1 tomato thinly sliced
handful chopped up lettuce/greens
sea salt & black pepper

INSTRUCTIONS
Drain the chickpeas into a colander and rinse under water, then shake off any excess water, transfer the chickpeas into a large bowl and using a potato masher or large fork, mash down on the chickpeas until they’re semi-mashed, meaning it’s ok if you have little chunks of chickpeas

Add the Greek yogurt over the mashed chickpeas, along with the dijon mustard, red onion, garlic, parsley, lemon juice and season with sea salt & black pepper, mix together until well mixed, add in more yogurt if your mixture is too dry

Lightly toast the slices of sandwich bread

Add the chickpea salad over the slices of toast, top off with slices of tomato, greens/lettuce and another slice of toast

To make Creamy Tuna Fettuccine, use the olive oil from the canned tuna to cook the creamy sauce. If you’re using tuna in water, just use regular olive oil. For the pasta, use fettuccine, but you can use any type of pasta you like or whatever you have on hand.

Serves 4

spainonafork.com

INGREDIENTS
8 oz fettuccine
2 cans tuna in olive oil 4 oz each
1 shallot
6 cloves garlic
1 1/2 tbsp all purpose flour
3/4 cup low fat milk
3/4 cup vegetable broth
1/2 tsp dried thyme
2 tbsp chopped fresh parsley
1/2 cup grated Manchego cheese
sea salt & black pepper

INSTRUCTIONS
Fill a stock pot a little over half ways with water, season generously with sea salt and heat with a high heat

In the meantime, drain the cans of tuna into a fine sieve with a bowl underneath, gently flake the tuna

Heat a large fry pan with a medium heat and add in 3 tbsp (45 ml) of the olive oil from the canned tuna

Finely chop the shallot and roughly chop the garlic, then add into the hot fry pan, mix continuously, after 2 to 3 minutes add in the flour, mix continuously, after 2 minutes add in the milk and vegetable broth, mix continuously, once you end up with a slightly creamy sauce, about 4 minutes, add in the drained tuna, chopped parsley, dried thyme and season with sea salt & black pepper, mix together and then lower to a low heat

Once the water comes to a boil in the stock pot, add in the fettuccine, mix every 2 to 3 minutes, make sure to mix the creamy tuna sauce once in a while as well

Once the fettuccine is cooked al dente, using tongs, transfer directly from the stock pot into the pan with the creamy tuna sauce, turn off the heat and mix until well mixed together

Add in the grated cheese and give it one final mix, serve out of the pan or transfer into serving dishes, serve at once

This Creamy Garlic and Rice Soup, known in Spain as Arroz Meloso al Ajo, is where simplicity meets extraordinary. We´re talking simple ingredients, minimal effort and a ton of great flavors. Serve this soup as a starter or even as a main course, and always next to a crunchy baguette for the ultimate Spanish experience.

Serves 4

spainonafork.com

INGREDIENTS
2 tbsp extra virgin olive oil
1 head of garlic
1/2 tsp sweet smoked Spanish paprika
6 cups vegetable broth
1 cup Spanish round or arborio rice
1 egg
handful fresh parsley
pinch sea salt
dash black pepper

INSTRUCTIONS
Separate the cloves of garlic from the head, remove the skins from each clove and roughly chop the garlic, add into a mortar, along with the sweet smoked paprika and a pinch of sea salt, using a pestle, pound down on the mixture until you form a paste like texture

Add the broth into a sauce pan and heat with a high heat

At the same time, heat a stock pot with a medium heat and add in the olive oil

After a couple of minutes add in the garlic paste, mix continuously, after 1 minute and the garlic is fragrant, add in the rice and season with sea salt & black pepper, continue to mix continuously

Once the rice is lightly toasted, about 2 minutes, add in the simmering vegetable broth, mix every 2 to 3 minutes, this will help release the starch in the rice to give that creamy texture

In the meantime, crack the egg into a bowl, season with salt & pepper and whisk together

Once the rice is cooked through, 15 minutes or so (check package instructions), slowly add in the whisked egg while mixing continuously, once all the egg has been added, continue to mix for another 30 to 45 seconds, then remove from the heat

Transfer into shallow bowls and garnish with fresh parsley, serve at once

These White Bean Meatballs in Onion Sauce are packed with flavors, made with simple ingredients. Serve them next to some roasted potatoes​.

Serves 4

spainonafork.com

INGREDIENTS

For The White Bean Meatballs:
15.5 oz can white beans
1/3 cup bread crumbs
1 large egg
1 small onion finely chopped
1 clove garlic finely chopped
2 tbsp chopped fresh parsley
1/2 tsp ground cumin
sea salt & black pepper

For The Onion Sauce:
1 small onion finely chopped
2 cloves garlic roughly chopped
1 tbsp all purpose flour
1/2 cup dry white wine
1/2 tsp dried thyme
1 1/2 cups vegetable broth
sea salt & black pepper

Extras:
1/4 cup extra virgin olive oil
handful chopped fresh parsley

INSTRUCTIONS

Drain the can of white beans into a colander and rinse under water, then shake off any excess water and transfer into a large bowl, using a potato masher or a large fork, mash down on the white beans until well mashed

Once the white beans are mashed, add in the bread crumbs, crack in the egg, add in the chopped onion, chopped garlic, chopped parsley, ground cumin and season with sea salt & black pepper, mix together until well mixed, then push down on the mixture to end up with a paste-like texture

To shape the meatballs, grab a spoonful of the mixture and squeeze it in your hands, this is to ensure the ingredients are well binded together, the form it into a shape of a golf ball

Heat a large fry pan with a medium heat and add in the olive oil

After a couple of minutes add in the white bean meatballs, all in a single layer, cook for 8 to 10 minutes or until golden fried all around, then remove from the pan and set aside

Using the same pan with the same heat, add in the chopped onion and garlic, mix continuously, after 3 to 4 minutes and the onion is translucent, add in the flour, continue to mix together, after 2 minutes add in the wine, dried thyme and season with sea salt & black pepper, mix together and then simmer

After 3 minutes and the alcohol has cooked off, add in the vegetable broth, continue to mix and go for 3 to 4 minutes or until you end up with a slightly creamy sauce, then add the white bean meatballs back into the pan, all in a single layer, heat them through for 2 to 3 minutes, then remove from the heat

Transfer the white bean meatballs into serving dishes, top off with the onion sauce and some chopped fresh parsley

These delicious Swedish Meatballs are simmered in a tangy creamy gravy until tender and served over egg noodles or mashed potatoes. The perfect comfort food!

Serves 6

sipandfeast.com

INGREDIENTS
For the meatballs:
6 slices white bread cut into small cubes, see notes
1/2 cup whole milk
2 tablespoons butter
1 medium onion minced
3 cloves garlic grated
1 pound ground chuck
1 pound ground pork
1/4 cup flat-leaf parsley minced
1/2 teaspoon allspice
2 large eggs beaten
2 1/2 teaspoons kosher salt
1/2 teaspoon black pepper
vegetable oil for frying – enough to fill the pan a 1/2″ high.

For the gravy:
7 tablespoons butter
7 tablespoons flour
1/2 cup dry white wine optional
4 cups low-sodium chicken stock
2 tablespoons Worcestershire sauce
1 tablespoon Dijon mustard
1/2 cup heavy cream
1/2 cup sour cream
1/4 teaspoon allspice plus more to taste
1/4 teaspoon nutmeg
salt and pepper to taste

INSTRUCTIONS
For the meatballs:
In a large mixing bowl, combine the bread and milk and mash together with a fork to form a paste. Let sit for 10 minutes. (Store-bought plain breadcrumbs [1 to 1 1/4 cups] can also be used.)

Meanwhile, heat a frypan to medium heat with butter. Add the onions and saute for 5 minutes then add the garlic and cook for another 2 minutes.

Add the sauteed onions and garlic and all of the remaining meatballs ingredients to the bread mixture and mix well. Roll meatballs into roughly 1″ diameter balls and place them onto a baking sheet or plate.

Pour vegetable oil 1/2″ high into a heavy frying pan or Dutch oven pot and heat to 350-370f.

Once the oil is hot, add the meatballs, working in batches to not overcrowd the pan, and fry until browned on all sides (about 10 minutes per batch). Remove browned meatballs to a plate.

Or you can bake the meatballs in a 400f oven for 20 minutes

For the gravy:
Heat a pot or large pan to medium and add the butter. Once the butter melts, add the flour and whisk until lightly golden (about 3-5 minutes).

Add the white wine and cook for another minute while scraping the bottom of the pot with a wooden spoon to dislodge any of the browned bits.

Add the chicken stock and bring to a boil while whisking to incorporate. Once boiling lower the heat to a simmer. Add the Worcestershire sauce, allspice, nutmeg, Dijon mustard, and cream, and bring to a simmer.

To temper the sour cream (this will ensure that the sauce doesn’t break), mix 3 tablespoons of the hot gravy into a bowl with the sour cream. Repeat the process by adding more of the hot gravy to the sour cream. Add the tempered sour cream to the saucepan and whisk to combine. Test the gravy, seasoning with salt and pepper to taste.

When satisfied with the taste of the gravy, add the meatballs to the pot and cook over a low simmer until they are warmed through. Serve meatballs over egg noodles or mashed potatoes with Lingonberry on the side.

This Spanish Vegetarian Chickpea Stew, known as Potaje de Garbanzos a la Andaluza, is possibly the best plant-based stew ever.

Serves 4

spainonafork.com

INGREDIENTS
3 tbsp extra virgin olive oil
20 blanched almonds
8 cloves garlic
1 small onion
1 green bell pepper
1 carrot
1 tbsp sherry vinegar
1 tsp sweet smoked Spanish paprika
1/2 tsp ground cumin
2 tomatoes
2 potatoes
2 cans chickpeas 15.5 oz each
3 cups vegetable broth
1 bay leaf
handful fresh parsley
sea salt & black pepper

INSTRUCTIONS
Drain the canned chickpeas into a colander and rinse under water, cut the potatoes (peeled) into small bite-size pieces, finely chop the onion, roughly chop 4 cloves of garlic, finely chop the green bell pepper, roughly chop the carrot (peeled) and finely grate the tomatoes

Heat a stock pot with a medium heat and add in the olive oil

After a couple of minutes add in the blanched almonds and four whole cloves of garlic (skins removed), mix continuously, after 3 to 4 minutes and the ingredients are lightly sauteed, transfer them into a mortar and set aside

Using the same pan with the same heat, add in the chopped onion, garlic, green bell pepper and carrot, mix continuously, after 3 to 4 minutes and the vegetables are lightly sauteed, add in the sherry vinegar, paprika and cumin, quickly mix together, then add in the grated tomato and season with sea salt & black pepper, mix together and then simmer without mixing

Once the grated tomato has slightly thickened, about 3 minutes, add in the chopped potatoes, drained chickpeas and vegetable broth, then add in the bay leaf, turn it up to a high heat and give it a gentle mix

When it comes to a boil, place a lid on the stock pot and lower to a low-mediun heat

In the meantime, add in 2 tbsp (8 grams) chopped fresh parsley into the mortar with the almonds & garlic, along with a kiss of sea salt, using a pestle, pound down on the ingredients until you form a paste-like texture

After simmering the stew for 15 to 20 minutes and the potatoes are just cooked through (you can always pierce them with a toothpick to ensure they’re done), add in the almond and garlic mixture, mix together until well mixed, then remove from the heat

Transfer into shallow bowls and garnish with fresh parsley

Bloody Mary Linguine makes an unusual starter or main and just shows how even the most familiar dishes – in this case pasta and tomato sauce – can be updated. Bloody Mary is one of my favourite drinks, so I thought, why not incorporate the same flavours on the plate? The alcohol all evaporates but it adds a richness to the sauce.

Serves 4

INGREDIENTS
olive oil, for frying
1 red onion, peeled and finely diced
1 garlic clove, peeled and crushed
1–2 tbsp Worcestershire sauce
1 tsp Tabasco sauce
1⁄2 tsp celery salt
1 tsp caster sugar
1 x 400g tin best-quality chopped tomatoes
50ml (2fl oz) vodka
400g (14oz) dried linguine

For the topping:
olive oil, for frying
large handful of white breadcrumbs
1 tbsp finely chopped parsley
sea salt and freshly ground black pepper

INSTRUCTIONS
First make the topping. Place a small frying pan over a medium heat and add a dash of olive oil. When hot, fry the breadcrumbs with a pinch of salt and pepper until golden. Stir through the parsley, transfer to a bowl and set aside.

Place a large frying pan over a medium heat and add a dash of oil. When hot, sauté the onion with a pinch of salt and pepper until softened and turning light golden. Add the garlic and continue to sauté for 2 minutes. Season to taste with the Worcestershire and Tabasco sauces, the celery salt and a sprinkling of sugar.

Pour in the vodka to deglaze the pan, scraping up the bits from the bottom. Add the tomatoes, bring to a simmer and cook gently for 10–15 minutes, until reduced a little and flavourful. Add a little water if the sauce thickens too much.

Meanwhile, cook the linguine according to the packet instructions. When al dente, drain and add to the pan of sauce along with a little of the pasta water. Mix well, then divide among warm serving plates and top with the herby breadcrumbs. Serve immediately.

These Chickpea Meatballs in Tomato Sauce can be addictive. They´re packed with flavors, made with basic pantry staples and all done in a little over 30 minutes. Serve them next to some roasted potatoes, a garden salad and a bottle of Spanish red wine for the ultimate meal.

Serves 4

spainonafork.com

INGREDIENTS
For the Chickpea Meatballs:
1 can chickpeas 15.5 oz
1/3 cup bread crumbs
1 egg
1 small onion finey chopped
1 clove garlic
1 carrot
1/2 tsp ground cumin
2 tbsp chopped fresh parsley
pinch sea salt
dash black pepper

For the Tomato Sauce:
3 cloves garlic finely chopped
1 tsp sweet smoked Spanish paprika
1 can tomato sauce 14.5 oz
pinch sea salt
dash black pepper

Extras:
1/4 cup extra virgin olive oil
handful chopped fresh parsley

INSTRUCTIONS
Drain the canned chickpeas into a colander and rinse under water, then shake off any excess water and transfer the chickpeas into a large bowl, using a potato masher or a large fork, mash down on the chickpeas until well mashed

Once the chickpeas are mashed, add in the bread crumbs, crack in the egg and add in the chopped onion, then finely grate the garlic over the ingredients, finely grate the carrot (peeled), add in the cumin, parsley and season with sea salt & black pepper, mix together until well mixed, then push down on the mixture to end up with a paste-like texture

To shape the meatballs, grab a spoonful of the mixture and squeeze it in your hands, this is to ensure the ingredients and well binded together, the form it into a shape of a golf ball

Heat a large fry pan with a medium heat and add in the olive oil

After a couple of minutes add in the chickpea meatballs, all in a single layer, fry for 8 to 10 minutes or until golden fried all around, then remove from the pan and set aside

Using the same pan with the same heat, add in 3 cloves of garlic that have been finely chopped, mix continuously, after 15 seconds add in a generous tsp of sweet smoked Spanish paprika, quickly mix together, then add in the canned tomato sauce and season with sea salt & black pepper, mix together and then simmer without mixing

Once the tomato sauce has slightly thickened, about 3 minutes, add the chickpea meatballs back into the pan, give each one a gentle flip so they´re fully coated in the sauce, simmer for 3 to 4 minutes

Transfer into serving dishes and sprinkle with chopped fresh parsley

Fragrant Spaghetti is a medley of Mediterranean herbs and lemon infuse spaghetti with bright flavors and aromas.

Serves 4-6

lacucinaitaliana.com

INGREDIENTS
1 LB. thick spaghetti
4 OZ. homestyle bread (any crusty bread)
1/2 CUP Grana Padano cheese, grated
2 OZ. mixed herbs (thyme, wild fennel, rosemary, mint, parsley, marjoram)
lemon
bay leaves
extra-virgin olive oil
salt

INSTRUCTIONS
For the breadcrumbs: Chop the mixed herbs together. Heat the bread in a pan with a drizzle of oil and squeeze a bit of lemon juice on top. Remove the bread from the pan, season with about 1 oz. chopped herbs and 2 Tbsp. oil and blend everything together.

Bring a pot of water to a boil with a large pinch of salt, 2 bay leaves, and a pinch of chopped herbs. Cook the pasta in the fragrant water until al dente.

In the meantime, for the flavored oil: add the remaining chopped herbs and a squeeze of lemon juice to 1/2 cup oil.

Strain the pasta, reserving a bit of the pasta cooking water, and transfer back to the pot. Toss with the flavored oil, bread crumbs with herbs, Grana Padano cheese, and a bit of the cooking water. Cook for 30 seconds and serve.

This Creamy Pasta is truly The HEALTHIEST Creamy Garlic Pasta Ever. It´s packed with flavors, made with simple everyday ingredients and done in about 20 minutes using just one pan. Serve it next to a crunchy baguette and a bottle of Spanish wine for a complete and delicious meal.

Serves 4

spainonafork.com

INGREDIENTS
2 tbsp extra virgin olive oil
1 small onion
8 cloves garlic
1 tsp dried oregano
3 1/2 cups vegetable broth
8 oz penne pasta
4 oz light cream cheese
1/2 cup finely grated Manchego cheese
1/4 cup chopped fresh parsley
pinch sea salt
dash black pepper

INSTRUCTIONS

Heat a large fry pan with a medium heat and add in the olive oil

In the meantime, finely chop the onion and roughly chop the garlic, then add into the pan with the hot olive oil, mix continuously

After 3 to 4 minutes and the onion is translucent, add in the dried oregano, quickly mix together, then add in the vegetable broth and season with sea salt & black pepper, raise to a high heat and gently mix together

Once it comes to a boil add in the pasta, mix every 2 minutes so the pasta evenly cooks and it doesn´t stick together

While the pasta is cooking, add the cream cheese at room temperature into a bowl, along with the grated cheese and chopped parsley, season with a kiss of sea salt & black pepper, using a spoon push down on the mixture and mix until everything is well mixed together

After 9 to 10 minutes and most of the broth has been absorbed by the pasta but there is still plenty of broth left, place a lid on the pan and lower to a low-medium heat, simmer for 2 to 4 minutes or until the pasta is cooked al dente

Once the pasta is cooked al dente remove the lid and turn off the heat, add in the cream cheese mixture and gently mix together until well mixed and you end up with a creamy pasta

Serve directly out of the pan or transfer into serving dishes