Slow and Smokey Bean Chilli

Hands down, this is THE nicest bean chilli I have ever made or eaten. Huge statement I know. but even people who don't like beans have enjoyed this! Don't be put off by the long list of ingredients, it's a one pot dish that can be cooked on the hob or left to bubble in a slow cooker.

This recipe is free from; Gluten, Dairy and Soya and is packed full of protein. It reheats and freezes really well, so works great for batch cooking.

Smokey Bean Chilli (Serves 6)

Ingredients

400g Borlotti beans                            400g kidney beans
400g black beans                                400g tin chopped tomatoes

250ml tomato passata                         2 tbsp BBQ sauce
1 tbsp tomato puree                            600ml chicken stock (use vegetable for Vegan option)
1 tbsp chilli puree                               2 garlic cloves, crushed

1 large white onion, diced                 
3 sweet potatoes, peeled and cubed
2 carrots, peeled and cubed
1 red pepper, deseeded and diced
65g chorizo, finely chopped (Omit from recipe for vegan option)
Frylight

2 tsp dried chilli flakes                        1 tsp cinnamon
2 tsp oregano                                       2 tsp cumin
2 tsp smoked paprika                          Salt and Pepper

Method

1. Heat a little frylight in a large pot, add the onions and garlic and fry for several minutes until soft and translucent. 
2. Add all the spices and chorizo to the onions and stir through well, cook for 2 minutes until the chorizo is soft. Add the tomato and chilli purees and stir for a further minute. 
3. Pour in your chopped vegetables and mix through the spices. 
4. Pour in the stock, chopped tomatoes and passata, followed by the BBQ sauce. 
5. Rinse and drain all the beans, then add to the pot and gently stir to combine all the ingredients together. Season well. 
6. Put the lid on the pot and bring to the boil, then reduce. 
7. Cook on a low simmer for 2.5 hours, stir once an hour. (This may need to cook longer in a slow cooker)
8. Taste the sauce and season if necessary, before you serve. 

You could serve the chilli with rice or a jacket potato, or for a low carb option, you could make cabbage tacos. 

Peel the leaves off of the cabbage and microwave for 2-3 minutes to steam until soft enough to roll. 

Green lentil and roasted vegetable tray bake (GF, DF, Low Fat)

Serves 2-4 (Make it go further by serving with boiled new potatoes)

This Mediterranean feel lentil dish is a really filling main or an excellent side dish. I served it with pan fried, smoked mackerel, but it can work well for a variety of meats and fish or alternatively as a vegan main, accompanied by quinoa and salad. 

Ingredients

180g dry, green lentils (washed)

1 aubergine, cubed

1 red and 1 green pepper, deseeded and diced

2 tomatoes, quartered

2 red onions, roughly diced

2 courgettes, cubed

200ml passata

2 handfuls fresh kale

1½ tsp paprika

2 tsp oregano

2 tsp basil

1 ½ tsp garlic granules

Frylight

Seasoning

Method

1. Place all prepared vegetables (excluding kale) in a roasting dish. Spray a little frylight over the vegetables; evenly scatter your herbs, garlic and then season. Mix the vegetables through to get an even coating.
2.  Cook in a preheated oven for 30 mins until soft and slightly charred at 190 degrees C. Stir half way through cooking.
3. Place your washed lentils in to a large pan and cover with 1.5 ltr water.
4. Bring the lentils to the boil and allow them to boil for 10 minutes, before reducing to a simmer and cook for 25 minutes. Drain and set aside.
5. Remove the tray from the oven, add the lentils, kale and passata and season. Stir well.
6.  Return the tray to the oven for a further 10 minutes.

Raw Slaw (GF and low fat)

Serves 6

This is a summer staple in my fridge. It’s gluten and lactose free and is much lower in fat and higher in flavour than standard coleslaw. I use it as a side to many cooked meat dishes and to lift salads. It’s also great for buffets any time of the year, when you have plenty of mouths to feed. It will keep well in the fridge for about 3-5 days. 

Ingredients

1 white cabbage, finely shredded

1 red cabbage, finely shredded

3 medium carrots, grated

1 red onion, finely diced

2.5 tbsp low fat, lactose free, plain greek yoghurt

2 tbsp lighter than light mayonnaise

1.5 tsp wholegrain mustard

seasoning

Method

1. Place all the prepared vegetables in a large Tupperware box which has a seal tight lid.
2. In a bowl, mix the wet ingredients together.
3. Add to the vegetables and mix with a spatula to combine and fully coat all the vegetables.
4. Season and mix to taste.

Fusion Prawn Curry (GF, DF)

Serves 2-3

With some inspiration from Masterchef this week, I created a fusion take on a Massaman curry to work well with seafood and sweet potatoes rather than the traditional beef and king Edward version we’re used to seeing. It's a creamy curry with a zingy and nutty flavour. I used reduced fat coconut milk to take away some of the calories.

Ingredients

100g frozen, cooked king prawns

3 small sweet potatoes, peeled and diced

1 courgette, diced

2 white onions, finely diced

1 red and 1 yellow pepper, deseeded and diced

1 tsp crushed garlic

1 can (400ml) reduced fat coconut milk

2 tbsp satay sauce

1 tsp tomato puree

1 tsp fish sauce

1.5 tsp medium curry powder

1 tsp cumin

1 tsp dried chilli flakes

½ tsp turmeric

Frylight

Method

1. Put your sweet potato cubes on a tray and cook in a preheated oven at 200 degrees C for 20-25 mins until slightly browned.
2. Heat a little frylight in a large pan which has a lid. Fry the onions until soft, reduce to a medium heat and add the garlic and spices. Add a dash of water and stir the spices through for a minute. Add the tomato puree and stir through.
3. Place the peppers and courgette in to the pan and coat in the spice mixture. Add the satay sauce and fish sauce and stir through.
4. Pour in the coconut milk, stir well and place the lid on top. Allow to simmer for 10 minutes.
5. Once cooked, add the sweet potato chunks and frozen prawns to the curry. Replace the lid and allow the curry to poach the prawns for 3-5 minutes.
6. Serve with fresh kale and rice.