We suggest you do this in stages, slowly, and go as far as works for your family, here’s how your final recipe might come together…

Method:

1. Get a big saucepan or frying pan on a medium heat and add 1 tbsp of oil – give it a minute to get hot, then add the chicken or veggie alternative (if using), cook for 5 mins until browned and add the fresh diced squash or sweet potato or other veg (or frozen later, if you prefer), drained tin of chickpeas and the spices or spice mix. Try cooking fresh veg with the meat to soften first like: diced carrots, onions and/or celery, sliced leeks or mushrooms, diced sweet potato or butternut squash, diced or sliced peppers, cherry tomatoes, diced courgette or aubergine… Alternatively, add fresh leafy greens right at the end before serving so it just wilts in for the last minute of cooking time.

2. Stir together and cook for another 5 mins, then add the chopped tomatoes, refill the tin with water and pour into the pan, then bring to the boil and turn the heat down fairly low to simmer for 20-30 mins, or until the sauce has reduced a little and the veg is cooked and softened.

3. If using frozen veg, check timings for cooking on the packaging to know whether to add with the chopped tomatoes and give chunkier veg longer to cook, or whether to chuck in for the last few mins of cooking time for the smaller veggies. Try frozen veg like: diced sweet potato or butternut squash, chopped or whole leaf spinach, peas or sweetcorn, sliced carrots, grilled Mediterranean veg, mixed veg, sliced peppers or mushrooms, cauliflower or broccoli florets…

4. Stir in the dried fruit and lemon juice (if using), then take off the heat and serve with couscous, warmed pitta breads or flatbreads, and scatter with fresh coriander, if you like.