Bhal fil-Forn with fresh marjoram

Bhal fil forn 3Bhal fil-Forn with fresh marjoram, photo by CJ Baldacchino during a live tv show

A simple Maltese weekday meal during today’s tv show based on Jane Bonnici’s ‘Bhal fil-forn’.   Caulflowers are abundant and  inexpensive this month and this is a healthy, light comfort food.  The vegetables are braised with sweet potatoes,  fresh turmeric, fresh marjoram and mint and finished with fresh mint, olives and large juicy tomatoes.

You will need :

1 onion
4 cloves garlic
1 sweet potato
1 large cauliflower, cleaned out and cut into florets
1 large tomato cut into 2, allow half per portion

1 stock cube [natural with no artificial additives]
Olives, allow 4 per person
Fresh mint,  fresh marjoram and parsley, finely chopped
Tuna Fish, allow 150g per portion

50g fresh broad beans and 50g fresh peas

1 poached egg per person
Olive Oil
Sea Salt and freshly ground pepper

Chop the sweet potato and vegetables.  Chop the herbs and parsley. In a large pot, sweat the onion and garlic in a drizzle of olive oil.
Add the sweet potato and cauliflower florets, then add some water, just enough to cover the potatoes and a stock cube.  Add the grated fresh turmeric.
Bring to a boil. Reduce the heat, add have the broad beans and fresh peas and simmer for 15 minutes.
Add the chopped mint, marjoram and herbs, keeping some aside for garnish.
Test that the potatoes are cooked and then add the tuna fish, olives and tomatoes. Season.
As soon as it start to boil turn off the heat and leave covered to rest for 10 to 15 minutes before serving. Serve in individual plates and top each portion with a poached egg. Drizzle with some olive oil and more fresh herbs before serving,

This recipe is Gluten Free and Egg Free.

20140222-043545.jpg
And here is Jane with her husband Mario.  This is the view from Jane’s kitchen window !
Lea’s Good Food Everyday is available via Midsea and in most bookshops

Trade Enquiries:  Premium Tuna Chunks by 3 Leaves from J Calleja Import Export Ltd

15 thoughts on “Bhal fil-Forn with fresh marjoram”

  7. Pingback: Boosting food with fresh turmeric | Good Food Everyday

  8. Pingback: Today’s healthy ingredient: It-Tonn taz-zejt | Good Food Tips