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This months NEW recipes -

November
1 header Novembers Recipes.png

November

This month we are using beans and pulses in our recipes from one of our favourite chefs Jamie Oliver.

In the chilly autumn weather, beans and pulses make warm, filling, and comforting foods. They are rich in protein, fiber, vitamins, and minerals, while being low in fat, helping to build muscles, improve digestion, and support heart health.

8 Red lentil, sweet potato & coconut soup (V)
7 Hasselback al Forno (V)
6 Roasted black bean burgers (V)
5 Garlic & chilli baked beans (V)
4 comforting sausage bake
1 Veggie casserole (V)
2 chickpea chard pork
3 Smoky veg patties (V)

Veggie casserole (V)

serves 12 Kcals 181 fibre 8g

  • 1 butternut squash (1.2kg)

  • 400g chestnut mushrooms

  • 4 onions

  • 4 mixed-colour peppers

  • 2 cloves of garlic

  • olive oil

  • red wine vinegar

  • 2 tablespoons black olive tapenade

  • 4 x 400g tins of chickpeas

  • 2 x 400g tins of plum tomatoes

 

  1. Preheat the oven to 180°C/350°F/gas 4.

  2. Wash and trim the squash (there’s no need to peel it), carefully halve lengthways and deseed. Place skin side down directly on the bars of the oven.

  3. Put a large deep casserole pan on a high heat. Break in the mushrooms and toast in the dry pan for 10 minutes to bring out their nuttiness, tossing regularly, while you peel the onions, deseed the peppers and very roughly chop both. Add to the pan and cook for another 10 minutes, stirring regularly.

  4. Peel and finely slice the garlic and add to the pan with 2 tablespoons each of olive oil, red wine vinegar and the tapenade. Allow the liquid to evaporate, then go in with the chickpeas, juice and all, the tomatoes, scrunching them in through clean hands, and 2 tins’ worth of water.

  5. Bring to the boil, sit the squash halves on top, skin side down, and bake for 1 hour 30 minutes, or until thick, delicious, and the squash is soft.

  6. Use a serving spoon to roughly break up the squash and mix it through the stew, then season to perfection.

  7. Enjoy as is, batching up extra portions to stash in the fridge or freezer for future meals.

 

 

 

https://www.jamieoliver.com/recipes/vegetables/chickpea-squash-casserole/

1 Veggie casserole (V).png

Chickpea chard pork

Serves 4 Kcals 325, fibre 5.6g

  • 400g pork fillet

  • 1 x 480g jar of roasted peeled peppers in brine

  • 300g rainbow chard

  • 1 heaped teaspoon fennel seeds

  • 2 x 400g cans of chickpeas

 

  1. Put a large shallow casserole pan on a high heat. Season the pork with sea salt and black pepper, then place in the pan with 1 tablespoon of olive oil and sear for 5 minutes, turning halfway.

  2. Meanwhile, drain the peppers and quickly dice into 1cm chunks, then trim and finely slice the chard, stalks and all.

  3. Remove the pork to a plate, then add the fennel seeds, peppers and all the chard to the pork fat left behind in the pan. Stir and fry for 2 minutes, then pour in the chickpeas and their juice, stir, and bring to the boil.

  4. Sit the pork back in so it’s touching the base of the pan, pour over any resting juices, cover, and simmer gently on a medium heat for 12 minutes, or until the pork is just cooked through and it all smells incredible, turning the pork occasionally.

  5. Rest for 2 minutes, slice the pork, season the chickpeas to perfection, adding a splash of red wine vinegar, drizzle with extra virgin olive oil, and serve.

 

This works brilliantly with chicken thighs

 

 

https://www.jamieoliver.com/recipes/pork/chickpea-chard-pork/

2 chickpea chard pork.png

Smoky veg patties (V)

serves 4, kcals 403 fibre 6.8g

  • 1 head of broccoli (375g)

  • 1 bunch of spring onions

  • 600g Maris Piper potatoes

  • 1 red pepper

  • 1 x 400g tin of cannellini beans

  • 60g Cheddar cheese

  • ½ teaspoon smoked paprika

  • 4 large free-range eggs

  • 1 x 80g bag of watercress, spinach & rocket

  • olive oil

  • red wine vinegar

  • salt & pepper

  • extra virgin olive oil

 

  1. Trim the tough end from 1 head of broccoli (375g). Finely chop the remaining stalk, then break the florets apart. Trim and finely slice ½ a bunch of spring onions.

  2. Peel and chop 600g of potatoes into 3cm chunks, then cook in a pan of boiling salted water for 12 minutes, or until tender, adding the broccoli florets for the last 3 minutes.

  3. Meanwhile, drizzle 1 tablespoon of olive oil into a large frying pan on medium heat, add the sliced spring onions and broccoli stalks and cook for 10 minutes, or until softened, then remove from the heat.

  4. Once cooked, drain the potatoes and broccoli and allow to steam dry, tip into the frying pan and leave to cool while you make the salsa.

  5. Deseed 1 red pepper and trim the remaining ½ a bunch of spring onions, then finely chop and place in a bowl with 1 tablespoon of red wine vinegar and a pinch of sea salt and black pepper.

  6. Drain and add 1 x 400g tin of cannellini beans to the frying pan, grate in 60g of Cheddar cheese, season with salt and pepper, then sprinkle in ½ a teaspoon of smoked paprika. Mash and mix together well, then divide into 8 equal-sized balls and pat into flat rounds.

  7. Place the frying pan back on a medium-high heat, drizzle in 1 tablespoon of olive oil, then add the patties and cook for 2 to 3 minutes on each side, or until golden and crisp, then remove (and keep warm) while you fry 4 eggs to your liking.

  8. To serve, place two patties and a fried egg on each plate, then top each with a spoonful of salsa. Serve 1 x 80g bag of watercress, spinach & rocket on the side and toss with a little extra virgin olive oil and red wine vinegar, if you like.

 

https://www.jamieoliver.com/recipes/vegetables/smoky-veg-patties

3 Smoky veg patties (V).png

Comforting sausage bake

Serves 4, kcals 571, fibre 9.4g

  • 600g ripe mixed-colour cherry tomatoes

  • 4 cloves of garlic

  • 200g rosemary focaccia

  • 1 x 660g jar of white beans

  • 12 chipolatas

 

  • Preheat the oven to 180ºC/350ºF/gas 4.

  • Halve the cherry tomatoes, peel and finely slice the garlic, and tear the bread into bite-sized chunks.

  • Place it all in a 30cm x 35cm roasting tray, pour in the beans and their juice, drizzle with 1 tablespoon each of olive oil and red wine vinegar, add a splash of water, and mix it all together.

  • Quickly pinch and twist each chipolata in the middle to make it into two mini ones, then randomly dot them around your bake, lightly pressing them into the beans and tomatoes.

  • Roast for 45 minutes, or until everything is golden, bubbling and delicious.

 

This is a proper mix and match and use what you have got recipe, we used chipolatas but you could use any sausages, even veggie ones. You can swap in any type of bean you’ve got in the cupboard, jarred or tinned, or even lentils. No fresh tomatoes? Don’t worry, chuck in some tinned tomatoes or passata instead.

 

https://www.jamieoliver.com/recipes/pork/comforting-sausage-bake/

4 comforting sausage bake.png

Garlic & chilli baked beans (V)

serves 4, Kcals 220, fibre 14g

  • 4 cloves of garlic

  • ½ a bunch of fresh rosemary

  • olive oil

  • ½ teaspoon dried red chilli flakes

  • 2 x 400g tins of cannellini beans (or other tinned beans of your choice)

  • ½ a bunch of fresh parsley

  • red wine vinegar

  • 1 lemon

 

  1. Peel and finely slice the garlic, then pick and finely chop the rosemary leaves.

  2. Heat a splash of oil in a frying pan over a medium heat, then fry the garlic, rosemary and chilli until the garlic is golden. Remove a few spoons of fried rosemary to use as garnish.

  3. Stir in the tinned beans, along with their juices, then let everything cook and reduce for about 5 minutes, or until thick and delicious. Meanwhile, finely chop the parsley.

  4. Add a glug of vinegar to the beans and season to taste.

  5. Finish with the chopped parsley and a good squeeze of lemon juice, drizzling over a little cold-pressed olive oil, if you like.

  6. Serve the beans on toasted sourdough bread, or as a side dish to grilled fish or roasted chicken, sprinkled with the reserved crispy rosemary.

 

https://www.jamieoliver.com/recipes/vegetables/garlic-chilli-baked-beans/

5 Garlic & chilli baked beans (V).png

Roasted black bean burgers (V)

serves 4, kcals 499, fibre 12.5g

  • 1½ red onions

  • 200g mixed mushrooms

  • 100g rye bread

  • ground coriander

  • 1 x 400g tin of black beans

  • olive oil

  • 40g mature Cheddar cheese

  • 4 soft rolls

  • 100g ripe cherry tomatoes

  • 1 lime

  • chipotle Tabasco sauce

  • 1 ripe mango

  • 1 ripe avocado

  • 4 tablespoons natural yoghurt

  • 4 sprigs of fresh coriander

 

  1. Preheat the oven to 200ºC/400ºF/gas 6.

  2. Peel 1 onion, place in a food processor with the mushrooms, rye bread and 1 teaspoon of ground coriander, and whiz until fine.

  3. Drain and pulse in the black beans, season lightly with sea salt and black pepper, then divide into 4 and shape into patties, roughly 2.5cm thick.

  4. Rub all over with oil and dust with ground coriander, then place on an oiled baking tray and roast for 25 minutes, or until dark and crispy, topping with the Cheddar and warming the rolls for the last few minutes.

  5. Meanwhile, peel and very finely chop the remaining onion with the tomatoes and place in a bowl. Squeeze over the lime juice, add a few shakes of Tabasco and season to taste. Destone, peel and finely slice the mango and avocado.

  6. Halve the warm rolls and divide the yoghurt between the bases, followed by half the salsa, the mango, avocado and coriander leaves. Top with the burgers, remaining salsa and extra Tabasco, pop the lids on and press down lightly. Always nice with oven-roasted, skin-on chips.

 

https://www.jamieoliver.com/recipes/vegetables/roasted-black-bean-burgers/

6 Roasted black bean burgers (V).png

Hasselback al Forno (V)

serves 4, kcals 584, fibre 18g

  • 1 large parsnip

  • ½ a butternut squash (600g)

  • 1 onion

  • 2 beetroots

  • 4 carrots

  • 4 potatoes

  • 2 cloves of garlic

  • ½ a bunch of fresh thyme (15g)

  • olive oil

  • 2 tablespoons white wine vinegar

  • 100ml Chianti red wine

  • 2 x 400g tins of green lentils

  • 100g baby spinach

  • 4 tablespoons natural yoghurt

 

  1. Preheat the oven to 200ºC/400ºF/gas 6.

  2. Scrub or peel all the veg: quarter the parsnip, squash and onion and halve the beetroot (try to choose medium-sized carrots and potatoes, but use your common sense and slice any larger ones in half).

  3. One at a time, place the veg on a board between the handles of two wooden spoons, so that when you slice down into them the spoons stop the blade from going all the way through. Carefully slice at just under ½cm intervals all the way along, putting the veg into a large roasting tray as you go.

  4. Peel the garlic and place in a pestle and mortar, strip in the thyme leaves, then bash to a paste and muddle in 6 tablespoons of oil, the vinegar, and a pinch of sea salt and black pepper. Toss well with the veg, then roast for 1 hour, or until golden and caramelised, turning halfway.

  5. Remove all the veg to a board and place the tray over a medium heat on the hob. Pour in the wine and leave to bubble and cook away, scraping up all the sticky caramelised bits from the bottom of the tray.

  6. Tip in the lentils (juices and all) and spinach, then stir until the juices have thickened and the leaves have wilted.

  7. Season to taste with salt and pepper, ripple through the yoghurt, then present to the table with the board of veg.

 

https://www.jamieoliver.com/recipes/potato/hasselback-al-forno/

7 Hasselback al Forno (V).png

Red lentil, sweet potato & coconut soup (V)

serves 6, kcals 296, fibre 5.2g

  • 750g sweet potatoes

  • 2 red onions

  • ½ tablespoon cumin seeds

  • 1 teaspoon ground coriander

  • olive oil

  • 4 cloves of garlic

  • 1 fresh red chilli

  • ½ a bunch of fresh coriander

  • 125g red lentils

  • 1 litre organic vegetable stock

  • 1 x 400g tin of light coconut milk

  • 1 lemon

 

  1. Preheat the oven to 180ºC/350ºF/gas 4.

  2. Peel and cut the sweet potatoes into 2cm chunks, then peel and cut the onions into 2cm-thick wedges.

  3. Place in a roasting tray in an even layer and sprinkle over the cumin seeds, ground coriander and a pinch of sea salt and black pepper. Drizzle with oil, then toss to coat. Pop in the oven for 40 to 45 minutes, or until cooked and golden.

  4. Peel and finely slice the garlic, then finely slice the chilli. Pick the coriander leaves and set aside, then finely slice the stalks.

  5. Place a large saucepan over a medium-low heat and pour in a lug of oil. Sauté the garlic, chilli and coriander stalks for a minute, until lightly golden.

  6. Add the red lentils to the pan. Stir to coat, then pour in the hot stock and coconut milk.

  7. Turn up the heat, gently bring it to the boil, then let it come to a simmer. Cook the lentils for 20 minutes, or until they are completely broken down.

  8. When the veggies are ready, remove from the oven and carefully spoon into the pan. Add most of the coriander leaves, then blitz the soup with a stick blender until it’s creamy but still has a little texture.

  9. Squeeze in some lemon juice to taste and adjust the seasoning if need be. Serve the hot soup topped with the remaining coriander leaves and toasted coconut shavings, if you like.

 

 

https://www.jamieoliver.com/recipes/vegetables/red-lentil-sweet-potato-coconut-soup/

8 Red lentil, sweet potato & coconut soup (V).png

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Devised by Ann-Marie Edmunds

from First Taste Nutrition www.first-taste-nutrition.com

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