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vol. 4

recipes from gozo

Pulses Nutrit ion!

merħbawelcome

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Riċetta waħedha m’għandiex ħajja. INT, waqt li qed issajjar trid tagħti l-ħajja lir-riċetta!

A recipe has no soul. YOU, as the cook, have to bring soul to the recipe!

All rights reserved. No part of this publication may be reproduced or transmitted in any form without the prior permission of the publisher.Text and design copyright: © Magro Brothers (Foods) Limited, The Magro Food Village, Xewkija - Gozo Malta - 2017www.magro.com.mt

Celebrates your Taste!

Pulses are high in protein, especially compared to other plant foods.

All foods we eat are made up of nutrients like carbohydrates, protein, fat, vitamins and minerals. Eating pulses helps you get the right amount of each nutrient, which contributes to good health.

In fact, pulses have 2-3 times more protein than cereal grains like rice, corn and wheat.

Pulses are also high in the good types of carbohydrates - like fibre and starch.

Starch gives you energy that lasts between meals, while fibre helps with digestion, and keeps your heart healthy. One cup of cooked pulses gives you more than half the amount of fibre you need for the entire day.

Pulses provide important vitamins and minerals with only small amounts of sugar and fat.

Iron, potassium and folate are just some of the essential vitamins and minerals that pulses provide.

Welcome to the fourth edition of the Magro Food Village recipe book from Gozo.At Magro Brothers, we love cooking and constantly research to enrich our gastronomic portfolio. For years we have strived to build up a variety of products that make us proud because they offer quality, diversification and good taste.

The recipes enclosed in this book also include nutritional information values, another step towards our commitment to creating products that are healthy and nutritious. The information given is applicable to the ingredients and weights given in the recipes - a change in the ingredients will obviously change the nutrition table per serving.

We hope that you will enjoy using this book and share the great taste of these recipes with your loved ones.

Grazzi tal-interess li wrejtu għal-ewwel tlett volumi tal-kotba tar-riċetti tagħna. Issa qed nistednukom għar-raba’ volum ta’ riċetti minn Għawdex mill-Magro Food Village.Għand Magro Brothers, aħna nħobbu t-tisjir u l-ikel u għalhekk dejjem infittxu riċetti ġodda. Għal ħafna snin stinkajna biex nibnu sensiela ta` prodotti li jagħmluna kburin għax joffru kwalità għolja u togħmiet bnini u differenti.

Ir-riċetti li jinsabu f’dan il-ktieb jinkludu wkoll informazzjoni dwar il-valuri ta’ nutrizzjoni, pass ieħor fl-impenn tagħna li noħolqu ikel li huwa tajjeb għas-saħħa u sustanzjuzi. L-informazzjoni mogħtija hija applikabbli għall-ingredjenti u użin mogħti fir-riċetti – bidla fl-ingredjenti bla dubju ġġib tibdil fit-tabella tas-sustanzi f’kull porzjon.

Nittamaw illi tieħdu gost tużaw dan il-ktieb u taqsmu it-togħma bnina ta’ dawn ir-riċetti mal-għeżież tagħkom.

This guide shows low,

medium and high

nutritional levels for

an average meal

CaloriesFatCarbohydrateSugars

LOW MEDIUM HIGH

0 - 400kcal0g - 12g0g - 30g0g - 15g

401 - 600kcal+12g - 21g+30g - 60g+15g - 21g

over 600kcal 21g+60g+21g+

Minflok il-Cannellini Beans tista’ tuża

r-Red Kidney Beans u ftit frak tal-felfel.

Ingredients2 x150g Mayor Cannellini Beans3 tbsp olive oil2 Three Hills Deli Sundried Tomatoes, chopped1 tbsp Pinto’s Pride Chopped Garlic12 slices Maltese bread (approx. 45g/slice)Salt & pepperDried basil leaves

MethodDrain the Mayor Cannellini Beans and add the garlic, olive oil and sundried tomatoes. Season with salt and pepper. Mix well. Toast the Maltese bread and spoon the mixture on top. Garnish with the basil leaves and drizzle some olive oil.

As an alternative of Cannellini Beans you

can use Red Kidney Beans and some chilli

flakes.

Serves 6

bruxketta bil-Cannellini bruschetta with cannellini beans

Il-legumi tal-bott huma konvenjenti għaliex diġa msajjra, lesti biex tużahom. Dejjem laħlaħ il-prodott qabel tikkonsma sabiex tnaqqas kemm

jista’ jkun l-imluħa li jkunu żdiedu waqt il-produzzjoni tal-prodott.

Canned pulses are convenient, because they are ready-to-use.Always rinse and drain canned pulses before using to reduce

any salt added during the canning process.

Ingredients2 x 150g Mayor Cannellini BeansTliet mgħaref żejt taż-żebbuġaŻewġ Three Hills Deli Sundried Tomatoes, imqattgħinMgħarfa Pinto’s Pride Chopped GarlicTnax-il slajs ħobż tal-Malti (45g kull biċċa)Melħ u bżarWeraq tal-ħabaq, niexef

MethodSaffi l-Mayor Cannellini Beans u żid it-tewm, żejt taż-żebbuġa u tadam imqadded. Ħawwar bil-melħ u bżar. Ħawwad sew. Ixwi l-ħobż tal-Malti u qassam it-taħlita fuq kull slajs. Żejjen bil-weraq tal-ħabaq u roxx ftit żejt taż-żebbuġa fil-wiċċ.

Iservi 6

NutritionalInformationper Serving

of 2 slices bread

Calories 356kcal

Fat 9.8g

Carbohydrate 51.5g

Sugars 7.4g

insalata tal-fażolamixed bean salad

Il-fażola hija sors tajjeb ħafna għall-fibra li għandu bżonn iI-ġisem. Fiha wkoll ħafna proteini, karboidrati u ħadid.

Beans are a good way to add fibre to your diet, especially soluble fibre. They are also high in protein, complex

carbohydrates and iron.

Ingredients150g Mayor Chickpeas150g Mayor Red Kidney Beans 150g Mayor Cannellini Beans 435g Mayor Butter Beans, drained1 small onion, finely choppedFresh parsley, finely chopped 3 tbsp olive oil½ lemon squeezedFresh garlic, chopped Salt & pepper

MethodDrain all the legumes and place in a large bowl. Finely chop the onion and the parsley and add to the bowl. In a separate bowl mix the olive oil with the lemon juice. Add the fresh garlic and season well with salt and pepper. Mix everything together. Serve as a side dish with meat or fish.

As an alternative you can use this recipe

with cold pasta or rice as a main dish.

Serves 6


Calories 200kcal

Fat 7.9g

Carbohydrate 19.1g

Sugars 2.5g

Ingredjenti150g Mayor Chickpeas150g Mayor Red Kidney Beans 150g Mayor Cannellini Beans 435g Mayor Butter Beans, imsoffijaBasla żgħira mqatta’ finTursin frisk imqatta’ finTliet mgħaref żejt taż-żebbuġaNofs lumija magħsuraTewm imqatta’ Melħ u bżar

MetoduSaffi l-legumi kollha u poġġihom ġo sjuna. Qatta’ fin il-basla u t-tursin u żidhom magħhom. Ġo sjuna oħra ħallat flimkien iż-żejt taż-żebbuġa u l-meraq tal-lumija. Żid it-tewm frisk u ħawwar sewwa bil-melħ u l-bżar. Ħawwad kollox ma’ xulxin. Servi bħala kontorn għal mal-laħam jew ħut.

Iservi 6

Tista’ jekk trid tuża din ir-riċetta m’għaġin

kiesaħ jew ross bħala l- platt prinċipali.

Serves 4


fażola fiż-żejt, tewm u tursinbutter beans in oil, garlic & parsley

Il-fażola bajda għandha livell għoli ta’ proteini, fibra, ħadid u vitamini B. Jistgħu jissostitwixxu l-laħam aħmar u

jagħtu ħafna enerġija.Butter beans are rich in protein, fibre, iron and B vitamins.

They make a healthy alternative to fatty meats & provide the body with energy.

Ingredients2 x 435g Mayor Butter Beans, drained4 garlic cloves, finely choppedFresh parsley, chopped4 tbsp olive oil1 tsp Pinto’s Pride White VinegarSalt and pepperParsley, finely chopped to garnish

MethodMix all the ingredients together.

Calories 341kcal

Fat 20.8g

Carbohydrate 23.0g

Sugars 4.3g

Iservi 4

Ingredjenti2 x 435g Mayor Butter Beans, imsoffijinErba’ sinniet tewm, imqattgħin finTursin frisk, imqatta’Erba’ mgħaref żejt taż-żebbuġaKuċċarina Pinto’s Pride White VinegarMelħ u bżarTursin, imqatta’ biex iżejjen

MetoduĦallat l-ingredenti kollha flimkien.

Għal riżultat aħjar, illesti l-fażola

minn qabel biex it-togħmiet jilħqu

jidħlu sew f’xulxin.

For better results, prepare the beans in advance for the

flavors to infuse.

tadam mimli bil-legumi bean stuffed tomatoes

Il-legumi huma minn natura tagħhom bla gluten, allura huma tajbin ħafna għal min ma jistax jieħu l-gluten.

Pulses are naturally gluten-free, making them the perfect addition to the diets of people with coeliac disease.

Iservi 6IngredjentiSitt tadamiet kbar 50g kuskusŻewġ mgħaref żejt taż- żebbuġaBasla ħamra, mqatta’Kuċċarina kemmun, mitħunKuċċarina kosbor, mitħunMgħarfa meraq tal-lumi140g Mayor Sweetcorn, imsoffija150g Mayor Cannellini Beans, imsoffija150g Mayor Red Kidney Beans, imsoffijaMgħarfa tursin, frisk imqatta’Melħ u bżarKuċċarina Pinto’s Pride Garlic Sauce

MetoduAqta’ n-naħa ta’ fuq tat-tadam u neħħi l-polpa. Qatta’ l-polpa tat-tadam u neħħi l-meraq żejjed. Sadanittant għaddas il-kuskus ġol-misħun kif jgħidlek fuq il-pakkett u poġġi għall-ġenb. Saħħan nofs iż-żejt u sajjar flimkien il-basla, il-kemmun u l-kosbor sakemm jissajru. Ġo sjuna kbira ħawwad il-kusksu mat-taħlita tal-basla, u l-legumi u t-tursin. Żid il-meraq tal-lumi, il-bżar u l-melħ u ħawwad kollox flimkien sewwa. Issa imla t-tadam bit-taħlita u poġġih ġo dixx. Ħallat iż-żejt li jkun fadal mal-Pinto’s Pride Garlic Sauce u roxxu fuq il-wiċċ. Sajjar ġol-forn għal madwar għaxar minuti u servi bl-insalata jew il-ħaxix. Nutritional

Informationper Serving

Ingredients6 large tomatoes50g cousous2 tbsp olive oil1 red onion, chopped1 tsp ground cumin1 tsp ground coriander1 tbsp lemon juice140g Mayor Sweetcorn, drained150g Mayor Cannellini Beans, drained150g Mayor Red Kidney Beans, drained1 tbsp fresh parsley, choppedSalt & pepper1 tsp Pinto’s Pride Garlic Sauce

MethodSlice the top part of the tomatoes and scoop out the tomato pulp. Chop the tomato pulp and drain the excess juice. In the meantime, soak the couscous according to packet’s directions and set aside. Heat half of the oil and cook the onion together with the cumin and coriander until soft. In a large bowl, mix the couscous with the onion mixture, the pulses and the parsley. Add the lemon juice, salt and pepper and mix well. Stuff the inside of each tomato with the mixture and place in a dish. Mix the remaining olive oil with Pinto’s Pride Garlic Sauce and drizzle on top. Bake in oven for around 10 minutes and serve with salad or vegetables.

You can add some tuna flakes in oil or

some mozzarella cubes to the

mixture.

Serves 6

Calories 190kcal

Fat 5.8g

Carbohydrate 23.3g

Sugars 4.8g

Tista wkoll iżżid ftit tonn taż-

żejt jew biċċiet tal-mozzarella

mat-taħlita.

hummus biċ-ċiċrichickpea hummus

It-tahini huwa magħmul minn ġulġlien mitħun u huwa sors tajjeb ta’ amino acids. Meta dan jitħallat maċ-ċiċri jikkumbina ikla kompluta

u jġegħlek tħossok mimlija.Tahini, made from ground sesame seeds, is a great source of amino acids.

When combined with chickpeas they create a complete protein which can help to make you feel full after consuming them.

Iservi 6 - Jagħmel dip ta’ 300g

Ingredjenti

2 x 150g Mayor Chickpeas, imsoffijin50g TahiniKuċċarina Pinto’s Pride Garlic Sauce25ml meraq ta’ lumija friska25ml żejt taż-żebbuġa Nofs kuċċarina kemmun, mitħunBżar u melħ60ml ilma

MetoduItfa’ l-Mayor Chickpeas ġo blender u ħallat flimkien mat-Tahini, iz-zalza tat-tewm, il-lumi, iż-żejt taż-żebbuġa, kemmun u l-bżar u melħ. Għaffeġ kollox flimkien sakemm ikollok konsistenza kremusa, jekk hemm bżonn żid naqra ilma.

NutritionalInformation

per 30g

Ingredients

2 x 150g Mayor Chickpeas, drained50g Tahini Paste1 tsp Pinto’s Pride Garlic Sauce25ml fresh lemon juice25ml olive oil ½ tsp ground cuminSalt & pepper60ml water

MethodPlace the Mayor Chickpeas in a blender together with the Tahini paste, garlic sauce, lemon, olive oil, cumin, salt and pepper. Purée, adding just enough water to make the mixture creamy and smooth.

Add a dash of Pinto’s Pride Hot Peper Sauce to give the dip a spicy

flavor.

Serves 6 - Makes 300g Dip

Calories 65kcal

Fat 4.3g

Carbohydrate 4.2g

Sugars 0.2g

Żid ftit Pinto’s Pride Hot Pepper Sauce

biex tagħtiha togħma pikkanti.

Serves 4


Il-Baked Beans huma veġetali, kikkra baked beans hija ekwivalenti għal aktar minn 1.5 porzjon ta’ ħaxix.

Baked Beans count as a vegetable serving. A cup of baked beans is equal to more than 1.5 servings

of vegetables.

Ingredients8 slices bread, toasted (22g per slice)435g Mayor Baked Beans100g Cheddar CheeseSpring onions or chives

MethodTop each piece of bread with Mayor Baked Beans. Grate the Cheddar Cheese and top each piece of bread. Place in a dish and grill until cheese melts. Top with some spring onions or chives for extra flavor.

Calories 322kcal

Fat 10.3g

Carbohydrate 42.6g

Sugars 9.2g

Iservi 4

Ingredjenti8 slajsis ħobż, mixwijin (22g kull biċċa)435g Mayor Baked Beans100g Ġobon Cheddar Basal aħdar jew kurrat irqiq (chives)

MetoduQassam il-Mayor Baked Beans fuq kull biċċa slajs ħobż. Itfa’ fuqhom il-ġobon Cheddar maħkuk. Poġġi ġo dixx u ggrilja sakemm il-ġobon jinħall. Fil-wiċċ roxx ftit basal aħdar jew kurrat irqiq għal aktar togħma bnina.

Għal tfal żgħar uża l-Mayor Baked Beans & Sausages.

baked beans fuq ħobż mixwi baked beans on toast

For young children use Mayor Baked

Beans & Sausages.


Il-Pastizzi huma snack tradizzjonali Maltija. Tista’ ssibhom mimlijin b’varjazzjonijiet differeni fosthom irkotta u piżelli. Tajbin jaħarqu

u jqarmċu għalkemm m’humiex wisq tajbin għas-saħħa. Pastizzi are traditional Maltese street food snacks. One can find them in a variety of fillings, the most common being ricotta and

mushy peas. Eaten steaming hot, they are irresistible albeit not very healthy!

Makes 12

Calories 311kcal

Fat 17.0g

Carbohydrate 30.4g

Sugars 1.8g

pastizzi tal-piżellipea & bacon cakes

Iservi 12

Ingredjenti600g għaġina lesta short crust pastryMgħarfa żejt taż-żebbuġa Żewġ basliet, medji mqattgħin fin 2 x 435g Mayor Processed Peas, imsoffijin150g streaky bacon, imqatta’ rqiqMgħarfa trab tal-curryBżar

MetoduSaħħan iż-żejt u sajjar il-basal u l-bacon fuq nar baxx. Żid it-trab tal-curry u ftit bżar. Ħallih jiksaħ. Itfa’ t-taħlita mal-Mayor Processed Peas ġo blender u bblendja sakemm tiġi lixxa. Aqsam l-għaġina fi tnax-il biċċa. Lembeb kull biċċa f’forma tonda. Poġġi mgħarfa mit-taħlita fuq kull biċċa, agħlaqha u rembilha. Sajjar ġo forn jaħraq għal madwar għoxrin minuta sakemm jieħdu kulur dehbi.

Ingredients

600g ready made short crust pastry1 tbsp olive oil 2 medium onions, finely chopped2 x 435g Mayor Processed Peas, drained150g streaky bacon, finely cut1tbsp curry powderPepper

MethodHeat the oil and cook the onion and bacon on low flame. Add the curry powder and some pepper. Let cool down. Place the mixture together with the Mayor Processed Peas in a blender and blend until smooth. Divide the pastry into 12 pieces. Roll each piece in a round shape. Put 1 tablespoon of the pea and bacon mixture on 1 side and close to form a diamond shape. Cook in hot oven for around 20 minutes until nice and golden.

Prepare in advance and freeze before

cooking.

Lestihom minn qabel u ffriżahom qabel issajjarhom.


Ingredients200g small pasta (kosksu), cooked2 x 150g Mayor Chickpeas 200g cherry tomatoes, sliced 1 large onion, finely chopped100g black olives, slicedFresh parsley, finely chopped 4 tbsp olive oil1 tbsp Pinto’s Pride Garlic Sauce½ tbsp Pinto’s Pride Balsamic VinegarSalt & pepper

MethodCook the pasta al dente, drain and let cool completely. Drain the Mayor Chickpeas and mix with the cherry tomatoes, onion, black olives and parsley. In a bowl, mix with the pasta. For the dressing, mix the oil, garlic sauce, balsamic vinegar, salt and pepper and add to the bowl of pasta. Dish can be served cold or warm.

As an alternative, you can add a can of drained tuna in olive oil or chunks of cold

meat cuts.

insalata taċ-ċiċrichickpea & pasta salad

Il-proteini u l-fibra fil-legumi huma tajbin għal min qiegħed attent għad-dieta għaliex iġeghluk tħossok mimli għat-tul.

The protein and fibre in pulses is good for weight management, because these substances make you feel fuller longer.

Serves 3

Calories 554kcal

Fat 26.5g

Carbohydrate 60.0g

Sugars 6.7g

Iservi 3

Ingredjenti200g kosksu, imsajjar2 x 150g Mayor Chickpeas 200g tadam żgħir, imqatta’Basla kbira, imqatta’ fin 100g żebbuġ iswed, imqatta’Tursin frisk, imqatta’ finErba’ mgħaref żejt taż-żebbuġaMgħarfa Pinto’s Pride Garlic SauceNofs mgħarfa Pinto’s Pride Balsamic VinegarBżar u melħ

MetoduSajjar l-għaġin al dente, saffih u ħallih sakemm jiksaħ sew. Saffi l-Mayor Chickpeas u ħallat sew mat-tadam, il-basla, iż-żebbuġ iswed u t-tursin. Ġo sjuna, ħallat mal-għaġin. Ħawwar billi tħallat iż-żejt, iz-zalza tat-tewm, il-ħall balsamiku, melħ u bżar u żid fis-sjuna tal-għaġin. Tista’ sservi dan il-platt kiesaħ jew sħun.

Tista’ wkoll minflok, iżżid landa tat-tonn

taż-żejt imsoffija jew biċċiet ta’ laħam

imsajjar u servut kiesaħ.


Ingredients

25g butter 1 large onion, sliced100g back bacon, roughly chopped2 x 400g Mayor Processed Peas, drained800ml Pinto’s Pride Vegetable Spoon StockPepper Basil leaves8 slices bread, toasted (approx. 22g per slice)

MethodIn a large saucepan, melt the butter and lightly cook the onion and the bacon. Drain the Mayor Processed Peas and add to the pan. Cook for 2 minutes and add Pinto’s Pride Vegetable Spoon Stock. Add some pepper and simmer for 10 minutes. Blend everything together and serve. Decorate with some basil leaves and serve with Maltese bread.

Il-piżelli huma mimlija vitamini u minerali, b’volum għoli ta’ antiossidanti u phytonutrients; baxxi fix-xaħmijiet u l-kaloriji.Peas are rich in assorted vitamins and minerals, high in antioxidants

and phytonutrients, and low in fat and calories.

Serves 4

Calories 317kcal

Fat 10.9g

Carbohydrate 36.3g

Sugars 4.2g

soppa tal-piżelli pea soup

Add some ĦaniniCreamylight for

Cooking for a creamier texture to your soup.

Iservi 4

Ingredjenti

25g butirBasla kbira, slajsjata100g back bacon, mqatta’2 x 400g Mayor Processed Peas, imsoffijin800ml Pinto’s Pride Vegetable Spoon StockBżar Weraq tal-ħabaq8 slajsis ħobż, mixwijin (22g kull biċċa)

MetoduĠo taġen kbir, ħoll il-butir u sajjar ftit il-basla u l-bacon. Saffi l-Mayor Processed Peas u żid fit-taġen. Sajjar għal żewġ minuti u żid il-Pinto’s Pride Vegetable Spoon Stock. Żid ftit bżar u ħallih itektek fuq in-nar għal għaxar minuti. Itħan kollox flimkien u servi. Żejjen bi ftit weraq tal-ħabaq u servi mal-ħobż Malti.

Tista’ żżid jekk trid ftit ĦaniniCreamylight

For Cooking biex is-soppa tiġi aktar

kremuza.

soppa tat-tiġieġ bil-fażolachicken cannellini soup

L-iSpoon Stock huwa stokk ikkonċentrat li tużah minflok id-dada tal-brodu. Huwa jgħin biex joħroġ it-togħma tal-ikel fil-brodu, sopop u kull

riċetta fejn normalment tuża d-dada.Spoon Stock is a concentrated stock that is used instead of the conventional

stock cubes to boost the flavour of your broths, soups and any other recipe where you would normally use a stock cube.

Iservi 4Ingredjenti4 mgħaref żejt taż- żebbuġaBasla mqatta’, finZokk tal-karfus oħxon, imqatta’Karrotta, mqatta’300g sider tat-tiġieġ, mqatta’Werqa randa1.2ltr Pinto’s Pride Vegetable Spoon Stock400g Mayor Polpa175g għaġin 3 x 150g Mayor Cannellini Beans, imsoffija200g spinaċiMelħ u bżar40g ġobon Parmiġjan

MetoduSaħħan iż-żejt taż-żebbuġa ġo kazzola kbira u itfa’ l-basla, il-karfus, il-karrotta u s-sider tat-tiġieġ. Sajjar fuq nar baxx sakemm is-sider tat-tiġieġ u l-ħaxix jirtabu. Żid il-werqa tar-randa, il-Pinto’s Pride Vegetable Spoon Stock u l-Mayor Polpa u ħalliha tiftaħ tagħli. Baxxi n-nar, għattiha u ħalliha ttektek għal ħmistax-il minuta. Żid l-għaġin u l-fażola. Erġa’ ħalli s-soppa tiftaħ tagħli u mbagħad kompli sajjar għal għaxar minuti sakemm l-għaġin jirtab. Ħawwad kultant biex l-għaġin ma jeħilx. Ħawwar bil-melħ u il-bżar skont kif jogħġbok. Żid l-ispinaċi u sajjar għal żewġ minuti oħra. Servi s-soppa taħraq bil-ġobon parmiġjan.


For a vegetarian alternative omit the

chicken.

Serves 4

Calories 549kcal

Fat 19.4g

Carbohydrate 50.1g

Sugars 8.4g

Ingredients4 tbsp olive oil1 onion, finely chopped1 celery stick, chopped1 carrot, diced300g chicken breast, diced1 bay leaf1.2ltr Pinto’s Pride Vegetable Spoon Stock400g Mayor Polpa175g pasta 3 x 150g Mayor Cannellini Beans, drained200g spinachSalt & pepper40g Parmesan Cheese

MethodHeat the olive oil in a large saucepan and cook the onion, celery, carrots and chicken. Cook on medium flame until chicken and vegeables have softened. Add the bay leaf, Pinto’s Pride Vegetable Stock Stock and the Mayor Polpa and bring to a boil. Reduce heat, cover and simmer for 15 minutes. Add the pasta and the beans. Bring the soup back to a boil and cook for 10 minutes until pasta is tender. Stir occasionally to avoid pasta sticking together. Season to taste. Add the spinach and cook for 2 minutes. Serve hot with Parmesan Cheese.

Jekk tridu bħal platt veġetarjan ħalli barra

s-sider ta-tiġieġ.


Ingredients300g fresh taglatelle pasta1 tsp olive oil2 medium sized onions, chopped1 tbsp mild curry powder300g smoked ham, cut in chunks300g Mayor Processed Peas, drained2 x 100g Ħanini Creamylight for Cooking2 dried Ħanini Cheeselets with Sheep’s Milk, gratedSalt & pepper

MethodBoil the pasta according to the packet’s directions. In the meantime, heat the olive oil and cook the onion together with the curry powder. Add the smoked ham and cook for 2 minutes. Add the Mayor Processed Peas and the Ħanini Creamylight for Cooking. Drain the pasta and add to the mixtre in the pan. Add the Ħanini grated cheese. Season to taste.

Bacon can be used instead of the smoked ham for this recipe for

more flavour!

taljatelli bil-perżut u l-piżelli tagliatelle with ham & peas

Naqqas ftit mill-porzjoni tal-għaġin u minflok żid ftit fażola jew piżelli. Il-fibra fil-piżelli u fażola jgħinu biex jimlewk

aktar u għal żmien itwal.A trick to promote weight loss is to replace a portion of your pasta

with pulses. Peas and beans add fibre and fill you up so you won’t feel hungry later.

Calories 600kcal

Fat 17.3g

Carbohydrate 76.0g

Sugars 16.1g

Iservi 4Ingredjenti300g taljatelli, friskKuċċarina żejt taż- żebbuġaŻewġ basliet ta’ qies medju, imqattgħinMgħarfa trab tal-curry, mhux qawwi300g Perżut Smoked, imqatta’ biċċiet300g Mayor Processed Peas, imsoffija2 x100g Ħanini Creamylight for CookingŻewġ Ħanini Ġibniet Nixfin tan-Nagħaġ, maħkukinMelħ u bżar

MetoduGħalli t-taljatelli skond kif għandek fuq il-pakkett. Sadanittat, saħħan iż-żejt taż-żebbuġa u sajjar il-basal flimkien mat-trab tal-curry. Żid il-perżut u sajjar għal żewġ minuti. Żid il-Mayor Processed Peas u l-Ħanini Creamylight for Cooking. Saffi t-taljatelli u żid mat-taħlita fit-taġen. Żid il-ĦaniniGrated Cheese. Ħawwar skont it-togħma kif jogħġbok.

Biex iżżid aktar togħma lir-riċetta

tista tuża l-bacon flok il-perżut.

Serves 4


Ingredients1 tbsp olive oil 2 medium onions, finely chopped1 tsp Pinto’s Pride Garlic Sauce400g Maltese sausages 400g Mayor Polpa2 tbsp Three Hills Kunserva 3 x 150g Mayor Cannellini Beans, drained125ml Pinto’s Pride Beef Spoon Stock Fresh coriander, chopped

MethodIn a large saucepan, heat the oil and cook the onion until soft. Add the Maltese sausages and cook on low flame for 5 minutes. After, add the Mayor Polpa and the Three Hills Kunserva and cook for further 2 minutes. Stir in the Mayor Cannellini Beans and top with the Pinto’s Pride Beef Spoon Stock. Simmer gently for 15 minutes. Add some fresh coriander and serve with fresh Maltese bread.

stuffat biz-zalzett Malti u fażola Maltese sausage & bean casserole

Lycopene huwa l-aktar antiossidant qawwi li jinstab fit-tadam. l-antiossidanti jinstabu fil-frott u l-ħaxix u jgħinu fil-ġlieda

kontra ċ-ċelloli tal-kanċer.

Lycopene is the strongest antioxidant in tomatoes. Antioxidants are cancer-fighting compounds that are naturally present in fruits &

vegetables. Lycopene in cooked tomato products can be absorbed easier by the body.

Serves 4

Calories 440kcal

Fat 22.8g

Carbohydrate 27.1g

Sugars 8.4g

You can serve with some roast potatoes

and steamed vegetables instead of

bread.

Iservi 4IngredjentiMgħarfa żejt taż-żebbuġaŻewġ basliet, medji, imqattgħin finKuċċarina Pinto’s Pride Garlic Sauce400g zalzett Malti 400g Mayor PolpaŻewġ mgħaref Three Hills Kunserva 3 x 150g Mayor Cannellini Beans, imsoffijin125ml Pinto’s Pride Beef Spoon Stock Kosbor frisk, imqatta’

MetoduĠo taġen kbir, saħħan iż-żejt u sajjar il-basal sakemm jirtab. Żid iz-zalzett Malti u sajjar fuq nar baxx għal ħames minuti. Wara, żid il-Mayor Polpa u t-Three Hills Kunserva u sajjar għal żewġ minuti oħra. Itfa’ u ħawwad il-Mayor Cannellini Beans u itfa’ fuqhom il-Pinto’s Pride Beef Spoon Stock. Ħallih itektek għal ħmistax-il minuta. Żid ftit kosbor frisk u servi bil-ħobż Malti.

Tista’ sservi ma’ patata mixwija jew

ħaxix stimjat minflok il-ħobż.


Tortillas huma versatili ħafna u jistgħu jiġu wżati f’ikliet differenti matul il-ġurnata. Huma komuni ħafna għaliex wieħed jista’ jipprepara

numru ta’ platti differenti bihom inklużi d-deżerti.Tortillas are so versatile that they can be used for breakfast, lunch, dinner or

desserts. This handy ingredient serves as the base for a wide range of dishes from wraps to tortilla pies and even sweet delights.

Serves 8

Calories 322kcal

Fat 14.9g

Carbohydrate 33.5g

Sugars 4.9g

tortillas bil-fażolaspicy bean tortillas

Iservi 8Ingredjenti

150g Mayor Cannellini Beans, imsoffijin150g Mayor Sweet Corn, imsoffi150g Mayor Red Kidney Beans, imsoffijinErba’ basliet ħodor, imqattgħin roti150g ġobon cheddar, maħkukErba’ mgħaref Mayor Sweet Chilli SauceŻewġ mgħaref żejt veġetali 8 tortillas, rotob

MetoduĠo sjuna ħallat il-fażola kollha mal-basal aħdar, il-ġobon Cheddar u l-Mayor Sweet Chilli Sauce. Itfa’ mit-taħlita fuq tortilla u poġġi tortilla oħra fuq il-mili. Ġo taġen, saħħan iż-żejt u aqli t-tortilla għal żewġ minuti fuq kull naħa. Irrepeti bis-sitt munzelli ta’ tortillas li baqa’. Servi b’insalata friska u tqarmeċ jew patata moqlija.

Ingredients

150g Mayor Cannellini Beans, drained150g Mayor Sweet Corn, drained150g Mayor Red Kidney Beans, drained4 spring onions, sliced150g Cheddar Cheese, grated4 tbsp Mayor Sweet Chilli Sauce 2 tbsp sunflower oil 8 soft tortillas

MethodIn a bowl mix all the beans with the sping onions, Cheddar Cheese and the Mayor Sweet Chilli Sauce. Top each tortilla with the mixture and place another tortilla on the top of the filling. In a pan, warm the oil and fry each tortilla for 2 minutes on each side. Repeat this with the 6 stacks of tortillas. Serve with fresh crispy salad or chips.

Before serving, you can grate some

cheese on top of the wraps and grill

for 1 minute until the cheese melts.

Qabel ma sservi tista’ tħokk ftit

ġobon fuq ir-wraps u tiggriljahom għal

minuta sakemm il-ġobon jinħall.

torta veġetarjanavegetarian shepherd’s pie

Il-legumi ilhom jeżistu ħafna. L-ewwel evidenza instabet fis-seklu 8Q.K. fin-naħa tal-Lvant fejn l-ewwel ċivilizzazzjoni

umana bdiet teżisti. Pulses have a long, rich history. The first evidence of pulses was recorded

in 8th century BC in a region in the Middle East which was home to some of the earliest human civilizations.

Iservi 6Ingredjenti70g Mayor Cannellini Beans, imsoffijin70g Mayor Sweet Corn, imsoffi70g Mayor Red Kidney Beans, imsoffijin70g Mayor Processed Peas, imsoffijin70g Mayor Chickpeas, imsoffijinMgħarfa żejt veġetali Tliet karrotti, imqattgħinBasla kbira, mqatta’ fin Żewġ sinniet tewm, isslajsjati400g Mayor Polpa 100g Mayor Provista Sugu with Herbs Żewġ mgħaref Pinto’s Pride Soy SauceMgħarfa Pinto’s Pride Worcester SauceNofs kuċċarina Pinto’s Pride Vegetable Spoon Stock800g, patata mgħollija 25g butirTliet mgħaref ħalib Bżar u melħ

MetoduĠo taġen kbir sajjar il-basla u t-tewm sakemm jirtabu. Żid il-Mayor Polpa, Mayor Provista Sugu, Soy Sauce Worcester Sauce u l- Pinto’s Pride Spoon Stock. Sajjar għal ħames minuti. Żid il-fażola kollha u ħalli kollox itektek għal ħames minuti oħra. Sadanittant, agħmel il-patata maxx u żid magħha l-butir, ħalib, melħ u bżar. Idlek dixx kbir tal-forn u itfa’ t-taħlita tal-fażola. Iksi l-wiċċ bil-patata maxx u sajjar ġo forn jaħraq għal madwar tletin minuta.

Ingredients70g Mayor Cannellini Beans, drained70g Mayor Sweet Corn, drained70g Mayor Red Kidney Beans, drained70g Mayor Processed Peas, drained70g Mayor Chickpeas, drained1 tbsp vegetable oil 3 carrots, diced1 large onion, finely chopped2 garlic cloves, sliced400g Mayor Polpa 100g Mayor Provista Sugu with Herbs 2 tbsp Pinto’s Pride Soy Sauce1 tbsp Pinto’s Pride Worcester Sauce½ tsp Pinto’s Pride Vegetable Spoon Stock800g, boiled potoatoes 25g butter3tbsp milk Salt & pepper

MethodIn a large pan, cook the onion and garlic until soft. Add the Mayor Polpa, Mayor Provista Sugu, Soy Sauce, Worcester Sauce and the Pinto’s Pride Spoon Stock. Cook for 5 minutes. Add all the beans and simmer for another 5 minutes. In the meantime mash the potatoes and add the butter, milk, salt and pepper. Grease a large oven proof dish and add the bean mixture. Top with the mashed potatoes and cook in hot oven for around 30 minutes.

Serves 6


Calories 267kcal

Fat 6.6g

Carbohydrate 39.9g

Sugars 5.9g

ross bil-gambliprawn rice

Il-krustaċej huma sors kbir ta’ proteini, vitamini u minerali, kif ukoll omega-3.

Shellfish provide high-quality protein and an array of important vitamins and minerals,

as well as omega-3 fatty acids.Iservi 4Ingredjenti

500g ross imsajjar Mgħarfa żejt taż-żebbuġaBasla kbira, mqatta’Nofs kuċċarina Pinto’s Pride Minced Garlic500g semi cooked gambli kbar, iddifrosjati 285g Mayor Sweet Corn, imsoffiMgħarfa Pinto’s Pride Fish Spoon StockMgħarfa Pinto’s Pride Soy Sauce 100ml ilma 435g Mayor Processed Peas, immsoffijaQoxra maħkuka ta’ lumija

Metodu

Sajjar ir-ross skont kif jgħidlek il-pakkett u żid nofs il-Pinto Spoon Stock bl-ilma għat-togħma. Ġo taġen, saħħan iż-żejt u sajjar il-basla u t-tewm sakemm jirtabu. Żid il-gambli u l-Mayor Sweet Corn, Pinto’s Pride Soy Sauce, il-bqija tal-Fish Spoon Stock u l-ilma. Tektek fuq in-nar għal tliet minuti. Żid fit-taġen ir-ross imsajjar. Sajjar sakemm l-ilma kollu jinxtorob. Żid il-Mayor Processed Peas u ħallat sew. Servi bil-qoxra maħkuka ta’ lumija.


Ingredients500g cooked rice 1 tbsp olive oil1 large onion, chopped½ tsp Pinto’s Pride Minced Garlic500g semi cooked King Prawns, thawed 285g Mayor Sweet Corn, drained1 tbsp Pinto’s Pride Fish Spoon Stock1 tbsp Pinto’s Pride Soy Sauce 100ml water 435g Mayor Processed Peas, drainedGrind of 1 fresh lemon

MethodCook the rice according to packet’s direction adding half of the Pinto Spoon Stock with the water for flavour. In a pan, heat the oil and cook the onion and garlic until soft. Add the prawns and Mayor Sweet corn, Pinto’s Pride Soy Sauce, the remaing Fish Spoon Stock and the water. Simmer for 3 minutes. Add the cooked rice to the pan. Cook until all water has been absorbed. Add the Mayor Processed Peas and mix well. Serve with grated lemon rind.

Shellfish will make a great addition to this

dish.

Serves 4

Calories 531kcal

Fat 10.8g

Carbohydrate 70.3g

Sugars 8.0g

Żid il-frott tal-baħar biex tħawwar aktar

din ir-riċetta.


Ingredients2 tbsp olive oil 1 large carrot, grated1 onion, finely chopped1tbsp Pinto’s Pride Chopped Garlic1½ tsp ground coriander1½ tsp ground cumin150g Mayor Chickpeas, drained150g Mayor Cannellini Beans, drained140g Mayor Sweetcorn, drainedSalt & pepper 2 large eggs150g breadcrumbs

MethodHeat the oil. Peel and finely grate the carrot and add to a pan. Add the onion and garlic and cook until soft. Add the cumin and coriander and cook for another minute. Let cool. Place the mixture in a food processor, add all the beans and pulses and roughly blend. Rest for a couple of minutes. Beat the eggs. Form the mixture in small balls. Dip in the egg mixture and breadcrumbs. Place on a baking sheet, lightly flatten each ball to acquire the shape of a burger, drizzle some olive oil and cook in oven until golden.

Veggie burgers tend to be delicate so take

care when flipping them over.

Serves 6

Calories 268kcal

Fat 7.3g

Carbohydrate 39.0g

Sugars 4.2g

Għoqod attenta meta taqleb il-burgers għax għandhom tendenza

ikunu fraġili.

pulpetti tal-fażolabean burgers

Il-pulpetti huma ikel favorit mat-tfal. Meta magħmulin b’legumi u ħaxix differenti, dawn huma tajbin ħafna għas-saħħa.

Burgers are a favourite food with children. Experimenting with different pulses and vegetarian ingredients makes this a

healthy, versatile alternative.

Iservi 6Ingredjenti2 imgħaref żejt taż-żebbuġa Karrotta kbira, maħkukaBasla mqatta’ fina Mgħarfa Pinto’s Pride Chopped GarlicKuċċarina u nofs trab tal-kosborKuċċarina u nofs trab tal-kemmun150g Mayor Chickpeas, imsoffija150g Mayor Cannellini Beans, imsoffija140g Mayor Sweetcorn, imsoffijaMelħ u bżar Żewġ bajdiet kbar150g frak tal-ħobż

MetoduSaħħan iż-żejt. Qaxxar il-karrotti, ħokkhom irqiq u żid ġot-taġen. Żid il-basla u t-tewm u sajjar sakemm jirtabu. Żid il-kemmun u l-kosbor u sajjar għal minuta oħra. Ħallih jiksaħ. Poġġi t-taħlita ġo food processor, żid il-fażola u l-legumi kollha u itħan imma mhux għal kollox. Ħalli t-taħlita toqgħod għal ftit minuti. Ħabbat il-bajd ġo sjuna u poġġi il-frak tal-ħobż ġo sjuna oħra. Mit-taħlita fforma blalen żgħar. Għaddi il-blalen mit-taħlita tal-bajd u wara minn ġol-frak tal-ħobż. Poġġihom fuq karta tal-forn, iċċattja ftit kull ballun biex jiġi forma ta’ pulpetta, roxx ftit żejt taż-żebbuġa fuqhom u sajjar fil-forn sakemm jieħdu kulur dehbi.

pizza bit-tiġieġ u l-qamħirrunpizza with chicken & corn

Iservi 4IngredjentiŻewġ bażi tal-pizza, mixtrijin lesti (daqs 250g kull bażi)Erba’ mgħaref Mayor BBQ SauceBasla, mqatta’ slajsis300g strixxi tas-sider tat-tiġieġ, imsajrin 140g Mayor Sweetcorn, imsoffijaBżaru isfar jew aħdar, imqatta’ slajsis200g Ġobon MozzarellaMelħ u bżar

MetoduIllesti l-bażi tal-pizza fuq landa tal-forn. Idlek il-pizza bil-Mayor BBQ Sauce, poġġi fuqhom il-basal, il-laħam tat-tiġieġ, il-Mayor Sweetcorn u s-slajsis tal-bżaru. Żid il-ġobon Mozzarella, melħ u bżar. Aħmi ġo forn jaħraq għal ħmistax-il minuta.

NutritionalInformation/ half pizza

Bniedem għandu jikkonsma minimu ta’130g ta’ karboidrati kuljum. Kikkra qamħirrum fiha 31gramma.

An average adult needs to consume a minimum of 130 grams of carbohydrates a day for proper function. One cup of

cooked sweet corn contains 31 grams.

Ingredients2 ready-made pizza bases (approx. 250g each)4 tbsp Mayor BBQ Sauce1 onion, sliced300g cooked chicken breast strips 140g Mayor Sweetcorn, drained1 yellow or green pepper, sliced200g Mozzarella cheeseSalt & pepper

MethodPrepare the bases on an ovenproof dish. Brush the pizza bases with the Mayor BBQ Sauce, top with the onions, chicken stips, Mayor Sweetcorn and peppers. Add with the Mozzarella cheese, season with salt and pepper. Cook in hot oven for 15 minutes.

This recipe is very versatile and may

be prepared using different vegetables.

Also delicious with lamb mince!

Serves 4

Calories 807kcal

Fat 24.3g

Carbohydrate 101.0g

Sugars 12.5g

Din ir-riċetta hija versatili ħafna u

tista’ ssir bi ħxejjex differenti. Tiġi wkoll

delizzjuża bil-kapuljat tal-ħaruf.

SHEEP’S MI LK GOZ ITAN DRIE D CHEESELETS

MADE WITH PASTEURISEDSHEE P’S MIL KFOR FOOD SAFET Y

GIBNIET NIXFIN.

GIBNIET NIXFIN.

t'Ghawdex-t'Ghawdex-

SHEEP’S MI LK GOZ ITAN DRIE D CHEESELETS

MADE WITH PASTEURISEDSHEE P’S MIL KFOR FOOD SAFET Y

GIBNIET NIXFIN.

GIBNIET NIXFIN.

t'Ghawdex-t'Ghawdex-

frejjeġ għall-party party omelette cups

F’din ir-riċetta, tista’ tuża ingredjenti differenti bħal fwied tat-tiġieġ, bacon, ġobon u ħaxix imqatta’ skond l-okkażjoni

u skond dak li tiggosta. The ingredients used may vary depending on the occasion.

Variations include chicken liver, bacon, cheese, chopped vegetables or whatever you like.

Iservi 4

IngredjentiErba’ bajdiet 300g Mayor Processed Peas, imsoffijin 100g perżut affumikat, imqatta’ rqiqTursin frisk, imqatta’ rqiqŻewġ Ħanini Ġibniet Nixfin tan-Nagħaġ, maħkuka Bżar

MetoduĠo sjuna kbira, ħabbat il-bajd, żid il-piżelli, il-perżut, tursin u l-Ħanini Ġibniet Nixfin. Itfa’ l-bżar u ħawwad. Illesti l-karti tal-muffins fil-landa tal-muffins u itfa’ t-taħlita ġo fihom. Sajjar ġo forn jaħraq għal madwar ħmistax-il minuta. Tista’ sservihom sħan jew kesħin.


Ingredients4 eggs 300g Mayor Processed Peas, drained 100g smoked ham, finely choppedFresh parsley, finely chopped2 dried Ħanini Cheeselets with Sheep’s Milk, grated Pepper

MethodIn a large bowl, beat the eggs and add the peas, ham, parsley and the Ħanini Ġibniet Nixfin. Season with pepper and mix. Prepare the muffin cases in the muffin tin and pour in the mixture. Cook in hot oven for around 15 minutes. Can be served hot or cold.

For a healtier alternative, use

chicken or turkey instead of smoked

ham.Serves 4

Calories 225kcal

Fat 12.1g

Carbohydrate 8.6g

Sugars 1.9g

Jekk tixtieqhom iktar tajbin għas-saħħa, uża

laħam tat-tiġieġ jew tad-dundjan minflok

perżut.

Freephone: 8007 [email protected]

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