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

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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

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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

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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

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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

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

Serves 4

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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

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

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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

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

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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

This Spanish Seafood Pasta Soup, known as Sopa de Fideos Marineros, is what Spanish Mediterranean food is all about. We´re talking a ton of delicious flavors, easy to make and all done in about 30 minutes. Serve this soup next to a crunchy baguette and a bottle of Spanish white wine for a complete and nutritious meal.

Serves 4

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INGREDIENTS
2 tbsp extra virgin olive oil
1 small onion
5 cloves garlic
2 carrots
1/2 tsp sweet smoked Spanish paprika
1/2 tsp dried thyme
2 tomatoes
5 cups fish broth
1/4 tsp saffron threads
1 cup Spanish fideos (small cut spaghetti) 5 oz
2 cod fillets 8 oz each
1/2 lbs raw medium sized shrimp (peeled & deveined)
pinch sea salt
dash black pepper
fresh parsley

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

In the meantime, finely chop the onion, roughly chop the garlic and cut the carrots (peeled) into small bite-sized pieces

Add the cut ingredients into the stock pot with the hot oil, mix continuously, after 3 to 4 minutes and the vegetables are lightly sauteed, add in the paprika and thyme, quickly mix together, then add in the tomatoes finely grated and season with sea salt & black pepper, mix together and then simmer without mixing

Once the grated tomato has slightly thickened, about 4 minutes, add in the broth and saffron, turn it up to a high heat and give it a gentle mix

While the broth is heating, add the cod fillets over paper towels and pat dry, then season with salt & pepper and cut into bite-sized pieces, also add the shrimp over paper towels and pat dry, then season with salt & pepper

Once the broth comes to a boil, add in the fideos (pasta), mix every 1 to 2 minutes

About 2 minutes before the pasta is cooked al dente, add in the cod and shrimp, mix together, then place a lid on the pan and lower to a low-medium heat, simmer for 2 to 4 minutes or until the seafood is cooked through, then remove from the heat

Transfer into shallow bowls and garnish with fresh parsley

This Spanish Rice with Canned Sardines, known as Arroz con Sardinas en Conserva, is possibly one of the best rice dishes that hail from Spain. We´re talking layers of amazing flavors, easy to make and all done in a little over 30 minutes.

Serves 4

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INGREDIENTS
1/4 cup extra virgin olive oil
1 small onion
4 cloves garlic
1 red bell pepper
1 carrot
1 tsp sweet smoked Spanish paprika
2 tomatoes
3 cups fish broth
1/4 tsp saffron threads
1 cup Spanish round or Arborio rice
1/3 cup frozen peas
2 cans sardines in olive oil
1 bay leaf
1 lemon
pinch sea salt
dash black pepper

INSTRUCTIONS
Finely chop the onion, roughly chop the garlic and finely chop the red bell pepper & carrot

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

After a couple of minutes add in the chopped vegetables, mix continuously, after 3 to 4 minutes and the veggies are lightly sauteed, add in the paprika, quickly mix together, then add in the tomatoes finely grated and season with sea salt & black pepper, mix together, then simmer without mixing the mixture

Once the grated tomato has slightly thickened, about 3 to 4 minutes, add in the fish broth, saffron and bay leaf, turn it up to a high heat and give it a gentle mix

When the broth comes to a boil add in the rice, give it one final mix so everything is evenly distributed, simmer without mixing

After 9 to 10 minutes and most of the broth has been absorbed by the rice but there is still plenty of broth left, lower to a low-medium heat, add in the frozen peas over the rice, making sure they´re evenly spread around and the canned sardines, I like to add them in a circular design as it gives the dish a beautiful presentation, continue to simmer without mixing

Once there is virtually no broth left, about 5 minutes, turn it up to a medium-heat and simmer for 2 to 3 minutes, this is to achieve the socarrat, which is that layer of burnt caramelized rice underneath, then remove from the heat, cover the pan with foil paper and a dish cloth and let it sit for a couple of minutes, the uncover the pan

Garnish with lemon wedges and serve at once

This Garlic Spaghetti with Fried Eggs, known in Spain as Espaguetis al Ajillo con Huevo Frito, is what comfort food is all about. We´re talking perfectly cooked spaghetti, a ton of garlic goodness and a fried egg to take things to the next level.

Serves 2

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INGREDIENTS
8 oz spaghetti
3 tbsp extra virgin olive oil
2 eggs
8 cloves garlic
1/2 tsp hot smoked Spanish paprika
2 oz Manchego cheese
handful fresh parsley
pinch sea salt
dash 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, thinly slice the garlic, roughly chop the parsley and finely shred the cheese

Once the water comes to a boil add in the spaghetti, mix around, then mix every 2 to 3 minutes so the pasta doesn´t stick together and it all evenly cooks

At the same time, heat a large fry pan with a medium heat and add in the olive oil

After a couple of minutes crack in the eggs, cook for 2 minutes or until the egg whites are set and the yolks are creamy, then remove from the pan and cover with foil paper

Using the same pan with the same heat, add in the sliced garlic, mix continuously, after 1 to 2 minutes and the garlic is lightly browned, remove the pan from the heat, add in the hot paprika and mix together

Once the pasta is cooked al dente, transfer directly from the stock pot into the pan with the garlic sauce, then add in the shredded cheese, 2 tbsp (8 grams) of chopped parsley and season with sea salt & black pepper, mix together until well mixed, add some of the pasta water into the pan if the pasta mixture is too dry

Transfer the spaghetti into serving dishes, top off each one with a fried egg, then season the eggs with sea salt & black pepper and sprinkle with chopped parsley, serve at once