Turtle bean chili

 

Nathalie / 8th February 2019

 

I always try to make a large dish at least once a week that can be used as left overs or adapted in other dishes.  This meal is not only cheap to prepare but so versatile.  I serve it with brown or cauliflower rice (or a mix in our house), on a baked sweet potato or stuffed in homemade wraps for fajitas or enchiladas.   I use turtle beans to give it a more south American vibe but you can use chickpeas, kidney beans or mixed beans.   Kidney beans can be a little bit difficult for some people to digest so there not my favourite choice for chili. 

Serves 8

2 medium onions
4 cloves of garlic
2 large carrots
3 sticks of celery
2 red peppers
1 courgette
2 tbsp olive oil
1 heaped tsp chilli powder (less/more depending on your taste)
1 heaped tsp ground cumin
1 heaped tsp ground cinnamon
3 cups of cooked turtle beans (around 1 cup dried)
2 x 400g tins of quality plum tomatoes
2tbsp tomato puree
½ a bunch of fresh coriander (15g)
2 tbsp balsamic vinegar
2 limes
Seasoning salt and black pepper

optional: Oatley crème fraiche, guacamole, vegan cheese, brown/cauliflower rice to serve

I prepare the turtle beans myself, but you could replace with tinned.  I like to soak the beans overnight and rinse in the morning.  Then I cook for 1.5 hours to ensure they are fully cooked and the enzyme which can inhibit digestion are removed fully.  Trust me, this can make a big difference to your digestion and reduces gas/bloating in many people. This is why I don’t buy tinned as I know I have prepared the beans well before eating.

Chop all the veggies, I like to do them quite small for this dish.  Whilst doing this, heat 2 tbsp of light olive oil on a medium heat and add the onion and garlic first for a few minutes before adding the rest of the veggies.

Next add all the spices and herbs, with plenty of salt and pepper, to taste.  Cook for around 10 minutes or until the veggies are soft.

Add the turtle beans next to soak up the flavours, followed by the tinned tomatoes and puree.  I also add around 3/4 tin of water and more later if needed.

Finely chop the coriander stalks and stir through, then drizzle in the balsamic, check the seasoning and bring to the boil.  Reduce the heat to a simmer, cover with a lid askew and cook for 30-40 minutes, stirring occasionally and adding more water if needed.

Before serving roughly chop the coriander leaves and cut the limes into wedges for squeezing over before serving.  I love to add Oatley crème fraiche and homemade guacamole to this dish, with either brown/cauliflower rice, sweet baked potato or homemade fajita wraps. You could also add some vegan cheese as a nice addition – we like violife cheddar melted on the potatoes.

Carbonara pasta sauce

Nathalie / 15th May 2019

I would normally cook pasta once a week as its the one meal the kids will eat.  I love this sauce as its so verstatile.   In the photo above I used lots of lovely spring greens and used a protein style fuesili.  In the winter we use brown rice penne to make a vegan maccaroni cheese.  Double the recipe and pop one batch in the freezer for a busy day.  

Makes 3 cups sauce

1 cup of butternut squash cubes

1/3 cup cashewes
2 cloves of garlic
2 cups of water
1  heaped tbsp tamarind

salt and pepper to taste

To serve: 3-4 tbsp coyo natural yogurt stired through the whole dish

To make the sauce, steam the butternut squash until tender.  Add all the remaining ingredients to a blender.

For the dish above I used 50g-75g per person of pasta, loads of veggies, such as onion, broccoli, asparagus, leeks, green beans, mushrooms, peppers.  I also added 2 slices of fried bacon (I use Naked bacon) to give more flavour.

Chickpea & auburgine pasta ragu

Nathalie Gudgeon / 5th June 2019

 

This is one of my original recipes that I've been making for years.  My kids love it blended up on simple pasta with vegan cheese.  I love that I can easily sneak in veggies here.

Serves 2-3

200g cooked chickpeas

2 rashers of Naked bacon, cut into thin slices

1 medium aubugine cut into slices, 1 cm thick

1 medium courgette cut into circles, 1 cm thick and into 4 pieces

1 large onion diced

2-3 garlic cloves cut into thin slices

2 large handfuls of mushrooms, sliced

1 large red pepeper cut into thin slices

500ml passatta

plum tomatoes canned (400m) or equivalent fresh

1 tbsp raw cane sugar

1 tsp dried basil

pinch of chili (optional)

2 tbsp tomorato puree

himalayan salt, pepper to season

To serve: fresh basil and sliced olives, gluten free brown rice pasta/pasta of choice.

Heat 1 tbsp of olive oil over a medium heat in a large saucepan.  Add the bacon, onion and garlic first, followed by the auburgine, courgette, pepper, mushrooms in order until soft.

Next add the tomatoes and passata, herbs and seasoning - all other ingredients.  Turn down the heat and simmer for 10-15 minutes until the sauce begins to thicken . 

I serve with gluten free pasta ofchoice, in the picture I also cooked some organic meat balls which the kids also love.  I am more than happy to eat this dish vegan style but the bacon does add flavour.  Recently I have been making this dish with UGG chickpea pasta. 

Prawn & broad bean risotto 

Nathalie Gudgeon / 12th June 2019

 

This is a nice light dish, I use seasonal greens in the summer and in the winter I Iike to use butternut squash.  Just throw any veggies in!  I use aq mixture of rice with cauliflower rice.

Serves 2

Handful of cooked king prawns

200g drained broad beans

1 small onion, diced

1/2 small leek, sliced

2 garlic cloves cut into thin slices

1 large green pepper cut into thin slices

Bunch of asparagus, ends chopped off

2-3 tbsp of Oatly creme freiche

1/2 lemon (juice of)

750ml stock

1 tbsp apple cider viniger

100g risotto rice

Grated cauliflower rice (around 4 florrets)

himalayan salt, pepper to season

Heat 1 tbsp of olive oil over a medium heat in a large saucepan.  Add the onion and garlic first, followed by the leek, asparagus and pepper. Cook until soft.  Add the rice and viniger and stir-fry for 1 minute.  Add a ladel spoon of stock at a time, cooking for around 20 minutes in total or until the rice is cooked.  Keep stirring!  I add the cauliflower and broad beans around 10 minutes from the end.

Before serving I add the prawns, creme freche and lemon juice, and finish with the seasoning and dill.

Quinoa & Chickpea Salad with Sunshine Chicken

Nathalie / 26 July 2019

This dish is inspired from my days in the Middle East where we sampled Turkish, Arabic, Morrocan, Syrian and Lebanese foods.   All amazing! I use roasted vegetables to bulk up this dish and a mixture of Quinoa and Cauliflower rice as the base.  The dish alone is vegan but I add my sunshine chicken for an extraa protein boost.  Tumeric, cumin and other spices create the simple coating.  I make plenty so I can eat it cold the next day.   Its a great dish alone or perfect as a side dish in the summer for sharing. 

Serves 2

Ingredients

For the Quinoa salad:

100g Quinoa (soaked and rinsed)

1 small red  onion, cut into wedges

2 garlic cloves cut into thin slices

1 large red pepper cut into thick slices

1/2 small auburgine cut into cubes

1/2 small courgette cut into cubes

1/2 cup cooked chickpeas

8 small cherry tomatoes

Grated cauliflower rice (around 4 florrets)

himalayan salt, pepper to season

To serve; olives, lime wedges, fresh coriander

For the Sunshine chicken:

2 small chicken breasts cut into strips

1 tsp each tumeric, cumin, corainder, garlic salt

2 tbsp olive oil

1/4 lemon (juice of)

optional: chili flakes

For the Coriander Sauce;

3/4 cup coconut yogurt

2 tbsp chopped corinader leaves

salt, pepper and juice of 1 lime

Method

Preheat the oven to 210 dc.  Add all the chopped vegetables to a large baking tray and coat evenly with olive oil and garlic slices.  Roast in the oven, turning frequently to ensure even cooking.  The vegetables will need around 20 mins.  I add the cherry tomoates five minutes at the end.      Whilst the vegetables are cooking prepare the quinoa.  Add just enough water to cover the quinoa and prepare as instructed.  I add the cauliflower rice 5 minutes at the end of this cooking time.    Once cooked, set aside to cool. 

To preapre the chicken, turn down the oven to 190 dc.    I place the chicken on top of a large piece of foil and toss with the spices, olive oil and lemon juice until evenly coated.  Then I wrap the chicken fully in a parcel with the foil and bake in the oven for 20 mis or until cooked.   If I prepare ahead of time I like to cook the chicken in a slow cooker before. 

Whilst the chicken is cooking, fluff up the quinoa and mix through the vegetables and chickpeas.  Season with salt and pepper and add the coriander and olives.  Whizz up the sauce ingredients in a blender to  pour on top of the salad. Once the chicken is cooked I add to the top and serve!

Chickpea & butternut slow cooked Thai

Nathalie / 14th August 2019

This dish is great when you know your going to be late home from a day out or for one  of those nights when your rushing home from swimmng or gymnastics.  Its so quick and easy!

 

Serves 2

Ingredients

1/2 small butternut squash

(cut into cubes and peeled)

1 medium onion, cut into wedges

2 garlic cloves cut into thin slices

1 large yellow pepper cut into thick slices

4 large mushrooms sliced

1/2 cup cooked chickpeas

1 can cocount milk

1 satchet red thai paste

1 tbsp tamari

Juice of 1 lime

himalayan salt, pepper to season

To serve; caulfilower rice,  steamed green veggies, coriander

Optional: left over chickn, 4 mushrooms sliced

Method

Add all the  ingredients to a  slow cooker and cook on low for 6 hours.   I add the mushrooms and chicken an hour before the end of cooking if using. I serve on a bed of cauliflower rice with extra steamed veggies and a handful of cashews.

Paella with Primal cut Sausage

Nathalie / 22 August 2019

I love my paella dish at the end of summer, when the weather is changing and I need to feed my body anti-inflammatory herbs, like tumeric for that change in weather.  This dish is so versatile - I use chicken, prawn, salmon, sausage and whatever veg needs using up. 

Serves 2

Ingredients

100g brown rice (soaked and rinsed)

1 small  onion, finely sliced

2 garlic cloves cut into thin slices

1 large red pepper cut into small pieces

1/2 small courgette cut into cubes

1 medium carrot, cut into small cubes

Handful sliced frozen green beans/frozen peas

2-3 large mushrooms cubed

Grated cauliflower rice (around 4 florrets)

2 primal cut sausages cooked and cut into slices

1.5 litres of stock

himalayan salt, pepper to season

2tsp tumeric

1tsp smoked paprika

1tsp marjoram

To serve; olives, lime wedges, fresh coriander

Method

Heat a large saucepan with light olive oil.  Add the vegetables and spices and cooked until lightly cooked.  Add the rice and stock and cover with lid askew for 45 minutes.   Stir every 10 mintues.

15 minutes towards the end of cooking, add the cauliflower rice and cook further.   The frozen beans and peas can be added 5 minutes from the end.  Once the water has been absobed and the rice fully cooked, leave to stand for 5 mintues before finishing with lime juice, olives, coriander and the primal cut sausages.

Beetroot & Feta (dairy free)

 

Quiche

Nathalie / 28th August 2019

I used a bread tin to make this quiche as I wanted to make a small dish but you can double the recipe to make a large round quiche

Serves 2-3

Ingredients

 For the pastry: 

240g plain GF flour (Doves)

1 egg yolk

115g  vegan  at room temperature (Naturli)

pinch  himalayan salt

cold water, bind

For the Quiche filling:

cooked beetroot shavings (around half medium sized ball)

50g DF feta cheese(Bute Island)

3 large eggs

1 oat cream single carton (Oatly)

Season himalayan salt and pepper

Method

To make the pastry; work the butter into the flour using your fingers to make breadcrumbs.  Season with a pinch of salt.    Add the egg york and a dash of cold water until the dough comes together into a ball.  Wrap in clingfilm and chill for 30 mins in the fridge.  When chilled  line the pastry around the bread tin, using a folk to define the edges.    Use a little cream or an  egg to brush the pastry then bake in the oven at 180 degrees for 10 minutes.

In the meanwhile prepare the filling by  combining the eggs and oat cream.  Season with salt and pepper and add the beetroot.  Reserve a little for the top to decorate.  Add the filling to the pastry dish and sprinkle the feta and beetroot on the top.  Bake in the oven for 30-40 minutes until the pastry is goldon brown and the filling does not wobble in the middle. 

Allow to cool, then slice the quiche into slices and serve with a large salad. 

Smokey Baked Beans

Nathalie /  9th September 2019

Chili's and beans are so versatile for wraps, bowls and quick meals.  These smokey beans are a grown up version I like to make in bulk and freeze portions to use in other recipes later. 

Serves  3-6 as a side or main

Ingredients

2 medium  onions, finely diced

3 garlic cloves, minced

2 cans chopped tomatoes

1 can Haricot beans

1/2  can cannellini beans

1 tbsp tomaoto puree

1 cup of stock

himalayan salt, pepper to season

3 tsp smoked paprika

1 tsp tamari

Juice of 1/2 lime

To serve; fresh coriander

Method

Heat a large saucepan with light olive oil.  Add the onions, garlic and paprika and saute until lightly cooked.  Add the tomatoes, tamari, puree, beans and stock and cover with lid askew for 20 minutes.   Stir through the seasoning and lime juice before serving.

I serve with cauliflower/brown rice, gucamole, roasted veggies and Oatly sour cream. 

Red lentil roots soup

Nathalie / 1  October 2019

I have been making this soup every Harvest time for years, going back to my student days.   Autumn, like spring is a time to clear out and focus on the family to nourish them for the winter to come.  This soup incorporates tumeric, garlic and stock to work on immunity and all the root vegetables harvesting around this time.  The soup is comforting, yet light for this season.

Serves 6

1 cup of dried red lentils (soaked overnight and rinsed)

2 large onions diced

3 large carrots, roughly chopped

2 large parsnips, peeled and roughly chopped

1/2 butternut squash, peeled and cubed

4 garlic cloves finely chopped

3 tsp tumeric ground

1 bay leaf

1 litre of  homemade bone broth or vegetable stock

Himalayan/sea salt to season to taste

Black pepper to season

I use the instant pot for this soup but you can add it all to a pan and simmer instead.  Very simple!  Chuck everything in and press the soup cycle.  Once ready, remove the bay  leaf and  I blend half the soup in the vitamix  before mixing back into the  chunky soup. 

Make sure that before you cook, the water level is around 2cm above the ingredients.  You may need to add more if your cooking on a hob.  Keep stirring if you are cooking in a pan so it wont stick.

Sticky Chipolatas and vegetable bake

Nathalie / 9  October 2019

Such an easy dish that can be made in one tray.  Chop it all up before leaving for the day so it can be popped in the oven when you get home.   I serve with a bowl of steamed vegetables.

Serves 2 (and 2 little ones)

1 pack of chipolatas (8-10)

1 large red onion diced

2 large carrots, roughly chopped

2 parnsips, peeled and cubed

1/2 butternut squash, peeled and cubed

1 large sweet potato, peeled and cubed

2 garlic cloves finely chopped

1 tbsp raw honey

1 tbsp grainy mustard

1tbsp mixed herbs

Himalayan/sea salt to season

2 tbsp light Olive oil

Preheat the oven to 220C.

I pre cook all the vegetables, apart from the onion by boiling in a pan for 10 minutes first.  Discard the water and allow the vegetables to drain in a colander.  Add them back into the pan, place the lid on the top and give them a little shake to make them a little fluffy.   Dont cook the vegetables too soft or they will distingrate! Place all the vegetables into the bake tray.   Pierce the sausages  and distribute between the vegetables.  

In a separate bowl, combine the olive oil, seasoning, garlic, mustard and honey.  Combine by stirring together.  Then pour over the sausage and vegetables, tossing together to evenly coat. 

Bake in the oven for 30-40mins until the sausages are golden brown and the vegetables roasted.

Serve with a large plate of unstarchy veggies.

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