Courgette, Chickpea & Pasta Salad

Keeping on top of the courgette glut at the allotment with this Courgette, Chickpea, & Pasta Salad.

Serves 4

200g macaroni
1 can chickpeas, drained 
2 large courgettes, grated (I used green & yellow courgettes)
200g Feta, crumbled 

Zest & juice of one lemon 
30g broad leaf parsley, finely chopped

2 tbsp pumpkin or mixed seeds

Cook the macaroni according to the instructions on the packet.  Drain, toss in a little olive oil, and leave to cool.

Fry the courgette in 2 tbsp extra virgin olive oil over a medium high heat, stirring regularly, until soft and lightly golden in colour. This takes about 20 minutes.

When the pasta has cooled to room temperature, mix all the ingredients together. Season with salt and pepper to taste.

I didn't have feta or parsley when I made this, so used a couple of heaped tablespoons of pesto instead.

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Romesco (Red Pepper & Almond) Sauce

A Spanish red pepper and almond sauce from Catalonia. I first had this a few weeks with hake at Rockfish in Poole several weeks ago.  When I made my own, it makes quite a lot for one person, and I've ended up eating it a variety of ways - as a pasta sauce, on sourdough toast, stirred into a salad, and as a dip - all equally good.

Serves 4, as a pasta sauce

200g roasted red peppers
100g almonds

1 garlic clove

1 tbsp sherry or apple cider vinegar

1 tsp smoked paprika

50ml olive oil

Simply blitz everything together in a food processor to a hummus like consistency,  I didn't add any vinegar as the jar of roasted red peppers I used was quite vinegary. Season to taste.

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Mushroom Chilli

I had a delicious Mushroom Chilli Tacos at Overdraft in Winchester recently, and thought I'd try to recreate it at home. 

Serves 4

2 tbsp olive oil

1 onion, peeled and thinly sliced

300g mushrooms, thinly sliced

3 garlic cloves, peeled and thinly sliced

1 tsp cumin

1 tsp ground coriander

1 tsp dried oregano

1 tsp smoked paprika

1-2 tsp chipotle paste (optional)

500g passata 

1 can black or pinto beans

Season to taste 

Fry the onion in the olive oil over a medium high heat, stirring regularly, until they start to develop a golden colour.

Add the mushrooms and continue to stir and fry until they stop looking raw.  

Stir in the garlic and the spices.  Once you can smell them cooking add the passata and beans, including the liquid in the can.

Simmer for 20 minutes, reducing the sauce as much as desired.  A thicker sauce works best in tacos and burritos, and a looser sauce works better for a chilli over rice.

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High Fibre Brown Rice

Everyone's talking about the benefits of eating more fibre.  It's good for your digestive health, heart health (lowering cholesterol and blood pressure), blood sugar control, weight management (increased fullness), reduces the risk of certain cancers, promotes a healthy gut microbiome, and reduces inflammation. 

Brown rice has more fibre than white rice, and I've added to this with lentils and quinoa.  The quantities below make about 8 150g servings.  This week I've been eating with vegetable curry, oily fish, and in soup.

1 cup brown rice

1/2 cup puy lentils

1/4 cup quinoa

Simmer everything for 25-30 minutes in a pan with at least double the volume of boiling water in a pan that seals well.  

Season after cooking otherwise the lentils don't go tender.

Divide into portions and freeze until needed.

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Air Fryer Brussel Sprouts, Chestnuts, & Squash

I bought a pack of reduced 'Red Darling' brussel sprouts in Aldi a few weeks ago to decorate our Christmas wreath, but had quite a lot left over.

I'd bought Aldi Whole Chestnuts around the same time, and had half a small pumpkin that needing using too. So I thought I'd toss them all in the air fryer.

If you like kale crisps, this is definitely one for you, as the outer leaves go lovely and crispy.

Serves 2

200g ready to eat chestnuts

200g trimmed brussel sprouts, halved

200g cubed squash (butternut squash, pumpkin)

1 tsp extra virgin olive oil, plus extra for drizzling

A large pinch of salt.

Place all the ingredients into a air fryer liner, and toss well to coat in the oil.

Air fry at 180C for 8 minutes, stir everything around, then air fry for another 8 minutes.

I was going to make hummus to serve this on but ran out of time, so instead made a hot salad with some lettuce and thinly sliced onion.  I made a tahini dressing with 2 tbsp tahini, 4 tbsp kefir (or plain yoghurt), and crushed garlic.

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Pickled Red Cabbage Salad

Pickled cabbage is a sugar free alternative to traditional braised red cabbage served with the Christmas roast.  The mild vinegary tang works well with roast turkey, roast pork, or roast lamb.

Serves 4 

Half a red cabbage, cored, quartered & thinly sliced

Half an onion, quartered & thinly sliced

1 tbsp apple cider vinegar

2 big pinches of salt

Put all the ingredients into a bowl and mix with your fingers, scrunching and rubbing the ingredients together.

Leave for as long as you can, ideally overnight, but it can be eaten within 10 minutes of making it you like crunchy vegetables.

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Beetroot Risotto

I peeled one more beetroot than I needed to make Borscht yesterday, so decided to make myself a Beetroot Risotto for dinner.

Most recipes call for roasted beetroot to be added once the risotto rice is cooked.  I neither had the time nor the inclination to roast one solitary beetroot so I added raw beetroot right at the start, hence the orangey rather than purpley red hue to the risotto. 

An additional benefit of cooking the beetroot with rice is that it mellows the earthy taste of beetroot which might make it more palatable to those less sure of beetroot.

Serves 2

180g risotto rice

1 small onion, peeled and diced

1 large clove of garlic, peeled and crushed

500ml hot vegetable stock

50ml white wine (optional)

1 medium raw beetroot, peeled and grated

1 large handful of chopped rainbow chard, shredded or baby spinach (optional)

1 tbsp extra virgin olive oil

50g crumbled feta, grated parmesan, or extra mature cheddar (optional)

Soften the onion in the olive oil over a medium high heat. 

Once softened and translucent, stir in the rice and garlic and coat the rice grains in the oil.

Stir in the grated beetroot and any chopped chard stalks.

Pour in the wine if using, or roughly 100ml of the hot vegetable stock.  Bring the wine or stock to the boil and turn down to a rapid simmer.

Stir pretty much constantly with a wooden spoon.  Once you can see the bottom of the pan for a few seconds when the wooden spoon is dragged across the centre of the pan, add in another 100ml of stock.

Keep stirring the risotto, and adding more stock when needed, until all the stock has been added.  When you can see the bottom of the pan again, taste the rice to see if it is cooked.  If it is soft like al dente pasta it is cooked. If it is crunchy in the middle of the grain it needs more cooking.

If the rice needs more cooking, add another 100ml of just boiled water from the kettle and keep stirring as before.

If the rice is cooked, stir in shredded chard/spinach and cheese if using, cover, and turn off the heat and leave for 5 minutes to wilt the spinach and melt the cheese.

Serve immediately

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Air Fryer Roasted Pumpkin Seeds

Oh my, why didn’t I try roasting pumpkin seeds in the air fryer sooner?

I didn’t have room in the oven last night for a tray of pumpkin seeds, so thought I’d try roasting them in the air fryer.  It works so well! 

Rinsed pumpkin seeds

1 tsp extra virgin olive oil

Paprika 

Salt

Rinse the pumpkin seeds to remove as much of the pumpkin flesh stuck to them as possible. I do this by covering them with water and swirling them around with my fingers. Most of the flesh will sink to the bottom of the bowl, leaving clean(ish) seeds floating on top. 

Drain the pumpkin seeds and roast them in the air fryer for 5 minutes at 180 C to dry them a little.

After drying, tip in a small bowl and stir in the olive oil, and paprika and salt to taste.

Return the seasoned seeds to the air fryer and cook for a further 10 minutes at 180C.

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Kale Chimichurri

Oh my, Kale Chimichurri,  where have you been all my life?

Wikipedia describes Chimichurri as "an uncooked sauce used as an ingredient in cooking and as a table condiment for grilled meat. Found originally in Argentina and used in Argentinian, Uruguayan, Paraguayan and Brazilian cuisines, it has become widely adopted in most of Latin America. The sauce comes in green and red varieties."  

In addition to serving with meat this vibrant punchy sauce, not dissimilar to a Mexican salsa, it is a great vegan sauce for cooked beans or salad potatoes.

This Kale Chimichurri is based upon www.dishingupthedirt.com recipe for Pork & White Beans with Kale Chimichurri recipe. I have made my Feijoada (Brazilian Pork & Bean Stew) following a different recipe, but made Kale Chimichurri from this recipe (with cooked kale, and less olive oil).

200g cooked kale (keep some of the cooking water)

2 tbsp red wine vinegar
6 tbsp extra virgin olive oil
1 large garlic clove, peeled 
1/2 tsp hot chilli flakes
1/2 tsp salt
1/2 tsp ground pepper 

Put everything into a mini food processor or liquidiser. 

Add a couple of tablespoons of cooled cooking water and liquidise to a pesto like consistency, adding a little more cooking water if required.

Serve with Feijoada, grilled meat, beans, or potatoes.

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Soupe de Haricots Verts (Green Bean Soup)

I did more research for the French regional self catering/simple/camping cookery book I am trying to write during my holiday in France.

The discovery of a recipe from the Lorraine region (now part of Grand Est) for Green Bean Soup was a find, as I picked 3 kg on my return home to the UK.

This is a simple but hearty stew like soup, with a good green bean flavour.

Makes 4 big bowls

1 onion, peeled and diced 
500g French beans, trimmed and sliced in rounds as finally as you can manage
500g potatoes, diced
1 garlic clove, peeled and crushed.
1 tbsp olive oil 
1 litre recently boiled water
2 chicken or vegetable stock cubes 

In a saucepan, fry the onion gently in the olive oil over a medium heat whilst you chopped the vegetables.

Add the potatoes to the pan as you chop them, followed by the green beans, and the garlic. Stir every now and then, as the potatoes will start to stick to the bottom of the pan.

Once everything is chopped and in the pan, add the crumbled stock cubes and hot water.

Cover and bring to the boil. Stir to check no potato is stuck to the bottom of the pan, then replace the lid and simmer for 20-30 minutes, until the potatoes are soft enough to crush with the back of a wooden spoon or a potato masher.

Serve with a drizzle of olive oil, or a spoonful of double cream, or crème fraîche.

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Muhammara, Roasted Red Pepper & Walnut Dip

Another week, another red pepper dip (I made Balkan Ajvar a couple of weeks ago).  

Muhammara is a Syrian red pepper, walnut, and pomegranate molasses dip. I didn't have pomegranate molasses, so googled that balsamic vinegar is an acceptable substitute.  Muhammara also typically includes breadcrumbs, but I found mine was a good dippable/spreadable consistency without any.

4 roasted red pointed peppers
100g walnuts

4 tbsp extra virgin olive oil

1 garlic clove, peeled and crushed 

1 tbsp tomato paste

1 tbsp pomegranate molasses or balsamic vinegar

1/2 tsp smoked paprika

Salt and pepper to taste

Breadcrumbs to thicken if needed

Roast the peppers in an oven together with the peppers about 30 minutes at 200C.  These can also be roasted in an air fryer for a similar length of time.  Turn the peppers when they are beginning to blacken on the top.  When collapsed and charred,  take out of the oven and place in a sealed plastic bag (this helps loosen the skins). 

When cool enough to handle, discard the stalk, peel off the loosened skin, and scrape out the seeds and discard.  Don't worry if a few seeds slip out of your grasp.

Whizz all the ingredients together in a mini food processor, adding a heaped tablespoon of breadcrumbs at a time too runny, until you get a consistency you like.

Serve as a dip with crudités, warmed flatbreads, or sauce for pasta or salad potatoes.

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Courgette & Cannellini Beans

The courgettes on my allotment are finally coming.  

One of the ways I store a glut of courgettes is to grate and shallow fry them until golden, as fried courgettes reduce down to less than half their original size, and freeze. Once grated and cooked down they find their way into pasta sauces and curries over the winter

Today I mixed a serving (2 courgettes grated & fried) with a can of cannellini beans. For other courgette recipes click here

Serves a greedy 2

4 tbsp extra virgin olive oil

2 courgettes, coarsely grated

1 can cannellini beans, drained but reserve the liquid

1 tbsp balsamic vinegar

1 small clove of garlic, peeled and crushed

1 tbsp chopped fresh parsley (optional)

In a non stick frying pan, fry the courgettes in 2 tablespoons of extra virgin olive oil over a medium high heat.  Stir every couple of minutes so the top layer of grated courgettes get a turn on the bottom of the hot pan.  It takes about 20 minutes to lightly brown this quantity of courgettes.

When the courgette is golden and reduced down, tip in the drained beans, 2 more tablespoons of extra virgin olive oil and the rest of the ingredients. 

Mix well and add a little of the bean liquid if you want a looser mixture.  Season to taste.

Serve hot or cold with crusty/toasted bread.

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Easy Caponata (Sicilian Vegetable Stew)

Caponata is a Sicilian vegetable dish, similar to Ratatouille.

This Caponata recipe, from Jamie Oliver, has a lot less ingredients than many online and much more to my taste ie no raisins nor celery.

Serves 4

2 aubergines

1 red onion, peeled and thinly slice

2 cloves of garlic, peeled and thinly sliced

Olive oil2 tablespoons capers

1 handful of green olives

Tin of cherry tomatoes

½ a bunch fresh flat-leaf parsley (15g)

2 tbsp red wine vinegar

2 tbsps flaked almonds

Cut the aubergine into large chunks and fry in a wide saucepan or sauté pan over a medium high heat in a large glug of olive oil.

While the aubergine is frying, prepare the onion and garlic.

When the aubergine is golden on most sides (about 5 minutes) add the onion and garlic, and fry for a few minutes.

Add the capers and olives. Stir around then add the vinegar.

When the vinegar has almost evaporated away add the tinned cherry tomatoes and simmer gently for 15 minutes.

Stir in the parsley and flaked almonds before serving.  Season to taste.

Caponata can be eaten hot or cold (room temperature).  

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Pan Fried, Griddled, or BBQ Asparagus

Picked up some beautiful English asparagus from my local farm shop, West Lea Farm Shop, the other day.

We cooked half on the bbq at the weekend, and have pan fried the other bunch for lunch today.

1 bunch serves 2 as a starter

To cook, snap off the woody ends.  

Toss in a little olive oil if cooking on a griddle pan or bbq.  If pan frying, put about 1 tsp olive oil in a frying pan.  I reckon you could cook them in an air fryer too, but I haven't tried.

Cook over a medium high heat/flame until the asparagus begins to colour.  Try to colour all sides, without burning.

Serve hot with a small knob of butter or a drizzle of extra virgin olive oil and a little pinch of salt flakes.

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Super Green Flatbreads

@boroughchef has a great recipe for Wild Garlic Flatbreads.  As ever, I've played around with ingredients based on what I have on hand.  The flat breads above were made with wholemeal self raising flour, as it needed using up. I've made them with plain flour and bread flour.  These were made with wild garlic, but I've also used chard, spinach, kale, and watercress.

Makes 4 

120g flour (self raising, plain, bread)
50g wild garlic, spinach, chard, watercress, or kale

80g plain yoghurt, labneh, cottage cheese, ricotta, feta, soured cream, kefir, or creme fraiche

1 tbsp olive oil

Pinch of salt

Liquidise your greens of choice with your dairy of choice plus the olive oil.

Mix the liquidised greens, flour, and salt into a dough.  Knead the dough on a lightly floured surface for 2-3 minutes until smooth and not sticky.  Add more flour a little at a time if it is very sticky/tacky.  

Divide the dough equally into 4, shape into balls and roll out into a circle as best you can.  My tip is to roll them out then leave for about 30 minutes for the dough to relax, then roll them out a little further, otherwise I find the dough too elastic and it shrinks back to an impractical taco size.

Took cook the wraps, heat a frying pan over a medium high heat.  Carefully drape in one rolled out flatbread and cook for 1 minute until the underside is just starting to brown.  Flip over with tongs or a fish slice and cook the other side for another minute.  Watch your flatbreads carefully.  Thicker flatbreads will take longer to cook, but thinner ones will dry out quicker and crack when they cool and you try to wrap them around any filling.  Wrap the cooked flatbreads in a clean tea towel to keep them warm and moist until you are ready to fill them.

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Spicy Chana Masala

Chana Masala is surprisingly easy to make.  You could even get away with just garam masala (and chill obvs) if you don't have all the dried spices.

Serves 4-6

2 cans chickpeas including liquid (or 200g dried, soaked overnight then cooked in fresh water until tender)
1 tbsp vegetable oil
1 large onion, finely chopped

1 tsp cumin seeds
1 tbsp ground coriander

1 tsp ground turmeric

1 tsp garam masala

4 garlic cloves, peeled and crushed 
1 tbsp grated root ginger
30g fresh coriander, finely chopped
2-4 green chillies, finely chopped, seeds and all
1-2 tsp chilli powder to taste
500g passata 

1 tsp salt
1 tbsp lemon juice

Fry the onion in the vegetable oil in a saucepan over a medium low heat until they start to turn golden brown.

Stir in the cumin, ground coriander, turmeric, garam masala, grated ginger, and garlic. When you can smell the warm spices, add the rest of the ingredients including the liquid from the canned chickpeas or enough of the cooking water to cover the chickpeas with about 1cm of liquid.

Bring to the boil and simmer for 20 minutes.

Serve with basmati rice or naan.

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Easy Marry Me Chickpeas

Marry Me Chickpeas, or Marry Me Chicken, have been appearing frequently on my social media feeds.  When Marry Me Chickpeas appeared just after I had cooked some chickpeas I thought I'd give it a go.  These make a very tasty change to chickpeas in curry or Middle Eastern dishes.

Serves 4

2 tbsp extra virgin olive oil

1 onion, finely chopped
3 garlic cloves, crushed

1 leek, cleaned and finely sliced
1 pot red pesto*

2x 400g tin chickpeas

1 tsp sweet smoked paprika
½–1 tsp dried red chilli flakes
500ml vegetable stock

grated parmesan to serve (optional)

*if making a vegan version, substitute the pesto for 100g sun-dried tomato and 50g cashews or almonds whizzed into a paste with some of the oil from the tomatoes and little water to make a paste.

In a saucepan, fry the sliced leek, chopped onions, and crushed garlic in the olive oil over a medium heat for about 5 minutes, until the leeks and onions have start to soften.

Stir in the rest of the ingredients.

Bring to the boil and simmer gently for 5-10 minutes.

I served ours over brown rice, and the children's with pasta.  Some recipes suggested serving with a green salad and crusty bread.

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Ghanaian Red Red Bean Stew

To complement the Ghanaian Very Hot Shito Sauce we bought our son at Christmas, I made a Red Red Bean Stew last night.  Red Red is a Ghanaian dish, make with black eyed beans, tomatoes, red peppers, scotch bonnet chilli, and red palm oil - hence it's name.  Given the strength of the Shito Sauce I decided substitute scotch bonnet chilli for sweet red pepper.

Although a plant based dish in itself, Red Red is often served with tinned mackerel or pilchards. I added chicken, as my teens are less keen on vegan/vegetarian dishes that we are.

Serves 4

2 tbsp vegetable oil

4 chicken thighs (optional)

1 large onion, peeled and roughly chopped

3 garlic cloves, peeled and roughly chopped

1/2 red bell pepper, deseeded and roughly chopped

1 cm root ginger, roughly chopped

400g carton of passata

2 tins cooked black-eyed beans and their liquid

2 vegetable stock cubes

1 tsp Caribbean curry powder (or 1 tsp Indian curry powder, 1/2 tsp turmeric, & 1/2 tsp ground allspice)

1/4 tsp chilli powder

Brown the chicken thighs, if using, in the olive oil in a pan big enough to make the stew, and remove from the hot oil.

Liquidise the onion, garlic, bell pepper, and root ginger with some of the bean water to make a loose paste.

Fry the liquidised onion and pepper mixture in the hot oil for a few minutes.

Stir the curry powder and chilli into the onion paste, then stir in the tomatoes, beans, and crumbled stock cubes.

Add the chicken back to the stew if using.  There should be enough liquid to cover all the ingredients in the pan with about 1cm of water.  Add more tap water if there isn't.  If too much liquid, you can reduce this whilst the stew cooks.  Cover (leave the lid off it too much liquid), and simmer for 20 minutes.  

Red Red could be cooked in a slow cooker. After frying the onion paste and dry spices,  pour into a slow cooker together with the rest of the ingredients and cook on low for 8-10 hours.

Serve with rice, or plantain.

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Zoe.com Aubergine Parmigiana

Being gifted some aubergines seemed the ideal opportunity to make an Aubergine Parmigiana, which I had wanted to try for a long time.  This recipe could also be made with courgettes.

I looked at several recipes, including traditional Italian recipes, but settled on @zoe's recipe because I liked the idea of adding lentils to the tomato sauce to make it more filling as a main meal.

@Zoe's recipe is copied below, with my notes in italics

Serves: 4 (with leftovers)
Preparation Time: 15 minutes
Cook Time: 1 hour
Plant Count: 7
Diet: Vegetarian (Vegan with swaps)
Fibre: 10–15g per serving

3 aubergines, sliced lengthways into 1cm-thick slices (or 5-6 courgettes)
2 tbsp olive oil
1 onion, finely chopped
2 garlic cloves, roughly chopped
1 red chilli, thinly sliced
1 x 400g tin chopped tomatoes (14 oz)
1 x 400g tin black or green lentils, drained (14 oz)
30g basil leaves, torn, plus a few extra for garnish 
125g ball of mozzarella, torn (4.4 oz)
20g finely grated Parmesan cheese (0.7 oz)
Salt and black pepper

Top-ups: Kimchi, Extra basil
Swaps: Black-eyed beans for lentils, Vegan cheese alternative

Preheat the oven to 200°C/180°C fan/400°F/gas 6. Line a large baking tray with baking parchment and lay out the aubergine slices in a single layer. Season with salt and pepper and drizzle 1 tablespoon of the olive oil all over. Bake for 25 minutes until golden and soft. I took the more traditional Italian route and shallow fried my aubergine slices in olive oil until golden brown, but it does use a lot of olive oil.

Meanwhile, place a frying pan over medium heat and sauté the onion in the remaining oil for 3 minutes until softened. Add the garlic and chilli, and cook for 1 minute more. Pour in the chopped tomatoes and lentils, then half-fill the tomato tin with water and add this to the pan. Simmer for 10 minutes until slightly thickened. Add the torn basil leaves and cook for 5 minutes more, then season with salt and pepper.
Spoon a third of the ragu mixture into the base of a 20–23cm (8–9 inch) square ovenproof dish (or similar) and top with a layer of aubergine. Repeat this twice more, then finish with the torn mozzarella and grated Parmesan. I used a 200g ball of mozzarella which covered the top layer of aubergine really well once melted.

Bake for 30 minutes until the cheese is bubbling and golden brown. Serve with some steamed greens or salad on the side.

Tips and Techniques

Cheese alternatives: For a vegan version, swap the mozzarella and parmesan for vegan alternatives.

Meal prep: This dish works great as leftovers. Store in the fridge for up to 3 days, and reheat in the oven or airfryer (180C for 10-15 minutes) to regain the crispy texture.

Customise your veg: Feel free to add more vegetables like spinach, bell peppers, carrots or celery to the ragu to up the plant count.

FAQs

Can I use other types of beans instead of lentils? Absolutely! You can swap lentils for black-eyed beans, chickpeas, or even cannellini beans.

Can I prepare this dish ahead of time? Yes, you can assemble the dish and refrigerate it until you're ready to bake

Can I freeze the leftovers? Yes, you can freeze portions of the cooked aubergine parmigiana in an airtight container for up to 3 months. Reheat in the oven for best results.

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Chilli Bean Salad

A very quick healthy canned bean salad, inspired by a reduced to clear pack of coriander.

Serves 2

340g tin of sweetcorn, drained
390g tin of black beans, drained

400g tin of kidney beans, drained

1 small onion, peeled and finely diced

1 tbsp extra virgin olive oil

Juice of 1/2 a large lemon

30g coriander, chopped

1 tsp ground cumin 

1/4 tsp chilli flakes

Salt & pepper 

Simply mix all the ingredients together.  Ideally this salad should be left for 20 minutes to overnight for the flavours develop.  But it is still great even if eaten straight after mixing.

I ate mine as lunch with nothing else.  It is surprisingly filling, thanks to all the fibre.  But you could add 200g cooked pearl barley to bulk it out for a more filling lunch.

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