Friscioi

It’s Good Friday, the start of family gatherings, reflection and lots of delicious food.

A family recipe given by a lovely friend, Amanda. Traditionally made by her family who are from a beautiful quaint town called Ceriana in the north of Italy. It was my first time this morning trying this recipe, so very simple to prepare and cook and tradition to have on Good Friday. It contains chard, beans and onion; meat- free bite size deliciousness.

Grazie to Amanda and your lovely Mum 💚 e Buona Pasqua

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Butternut & Bean Soup

Back with another recipe this week, a butternut squash and butter bean soup. Great for these colder and windy days we are having. Deliciously healthy, earthy and even creamy with the flavour of the butter beans.

Serves 2

Ingredients:

• 1/2 a medium sized butternut squash
• 3 garlic cloves
• 1 can (400g) butter beans, drained
• 700ml vegetable stock
• 1/2 tsp paprika
• 1/4 tsp onion granules
• 1 rosemary sprig
• 1 tbsp olive oil
• Salt
• Black pepper

Method:

1. Start by preheating your oven to 200 (fan) and bake the butternut squash for 45 minutes to an hour.
2. Once you’ve removed the squash from the oven, scoop out its contents, disposing of the skin and place in a bowl. Using the back of a fork, thoroughly mush the squash until it’s mashed but not fully puréed, then leave to one side.
3. Get yourself a saucepan and on medium heat, start by frying the garlic in the oil for a minute.
4. Then add the squash, add all the seasonings and cook for 3 minutes.
5. Add the butter beans and fry for another 2 minutes.
6. Pour in the stock, mix and leave to cook for 10 minutes.
7. Add a generous sprig of rosemary, cover and leave for an additional 5 minutes and then serve.
   

Enjoy ☺️

Chorizo & Black Bean Chilli

That’s right guys, I thought it is time for a mix up. Chicken and Chorizo… I mean, how many more of those are we going to see? Being in the kitchen is the place to get adventurous, try different flavour combinations and let your tastebuds run wild with deliciousness.

Ingredients:

• I can black beans, drained and rinsed
• 112g chorizo
• 3 garlic cloves, roughly chopped
• 1 can of chopped tomatoes
• 1/4 tsp cayenne pepper
• 1/2 tsp ground cumin
• 1 tsp Worcestershire sauce
• 1/2 tsp paprika
• 1 tbsp olive oil
• 1 tsp dried oregano

Method:

1. On medium heat fry the chorizo and garlic in the olive oil for 3-4 minutes.
2. Add the black beans and fry for two minutes.
3. Then, add all the seasonings and cook for a further couple of minutes
4. Put in the tomatoes, the Worcestershire sauce, mix well and cover. Leave to cook for 15 minutes and then serve. Optional: if too spicy serve with a dollop of natural yogurt.

Enjoy 🙂

Black Olive Dip

It’s another warm weekend here in London. Keeping food light, healthy and not too heavy is the way to go.

Ingredients:

• 12 pitted black olives
• 2 tbsp natural Greek yogurt
• 215g butter beans, drained
• 1 tsp water
• 3 basil leaves
• 1 dsp olive oil
• 1 garlic clove, peeled
• Salt
• Pepper

Method:

1. Using a food processor, blitz all ingredients together until smooth. Serve with some dried oregano a drizzle of olive oil and a few olives.

Enjoy ☺️

Foul Muddammas

I know I have previously mentioned Foul Muddammas or Fava Beans as more commonly known here in the UK. A fantastically versatile legume that can stand up in its own right or can be added to anything if you fancy a hit of protein or fibre. This dish keeps the beans the star of the show with the shallots and chilli adding a satisfying warmness.

Ingredients:

• 1 can fava beans (foul mudamas, drained and rinsed)
• 1/2 shallot, finely chopped
• 2 garlic cloves, grated
• 1/2 tsp ground cumin
• 1 chilli, finely chopped
• 1 dsp lemon juice
• 1 large on the vine tomato, roughly chopped
• 1 handful parsley, finely chopped
• 1 tbsp olive oil
• 200ml water

Method:

1. In a pan on medium-high heat add the beans and the water and bring to a gentle simmer.
2. Add the cumin, stir, leave for a minute and then switch off the heat.
3. Then add the shallot, garlic and chilli, mix and leave for 2 minutes.
4. Upon serving add the tomato, parsley and drizzle over the lemon and olive oil.

Enjoy 🙂

Curried Black Rice & Lentils

I love mixing things up in the kitchen and getting all experimental. It’s the best form of cooking and just makes the ‘eating’ part even more enjoyable when the recipe works to perfection. I haven’t used much black rice in my recipes before so I thoroughly enjoyed incorporating this delicious ingredient, I hope you all enjoy it too!

Ingredients:

• 100g red split lentils
• 3 garlic cloves, roughly chopped
• 1 medium sized shallot, roughly chopped
• 1 can (400g) coconut milk
• 2 tbsp olive oil
• 100g black rice
• 1/4 tsp ground allspice
• 1/4 tsp ground coriander
• 1/4 tsp ground cumin
• 1/4 tsp turmeric
• 300ml vegetable stock
• 1/2 tsp medium curry powder
• 1 tbsp tomato purée
• 1 tsp lime juice

Method:

1. Start by frying the garlic and shallot together in the oil until translucent.
2. Add the tomato purée and fry for a minute.
3. Sprinkle over all of the seasonings and add the lentils and keep frying for 2-3 minutes.
4. Then add the rice and pour in the coconut milk and vegetable stock; mix thoroughly.
5. Cover and drop the heat to medium low and cook for 35-40 minutes or until the rice is cooked through. Be aware to stir occasionally as the lentils will stick to the pan.
6. Just before serving drizzle over the lime juice and mix.

Enjoy!

Herby White Beans

Fantastic as a lunch meal for this absolutely glorious weather at the moment; finally some real good weather. Perfectly delicious straight off the stove or can be eaten later when chilled. A little cheeky tip, when you have removed the pan from the heat, smash some of the beans with the back of a spoon, as it provides an added texture and I find that it absorbs the juice for those bonus flavour bombs in every bite.

Serves 1

Ingredients:

• 1 can (400g) white or cannellini beans, drained and rinsed
• 1 garlic clove, grated
• 1 tbsp olive oil
• 1 tsp fresh parsley, finely chopped
• 1 small handful fresh basil, finely chopped
• 200ml vegetable stock
• 1 tsp lemon juice
• Extra virgin olive oil

Method:

1. Start by frying the garlic in the olive oil for a minute.
2. Add the beans and cook for a further minute.
3. Season with black pepper, pour in the stock, mix thoroughly and leave to simmer for 3-4 minutes on medium-high heat.
4. Remove the pan from the heat and add the basil, parsley and lemon.
5. Serve in a dish and drizzle a little extra virgin olive oil on top.

Enjoy 🙂

Kidney Bean Salad

Let’s just keep it real, keep it simple and keeping it delicious with this recipe. Unreal how quick and simple this is to prepare and just so flavourful, definitely one that I will be going back to a fair few times as we draw closer to summer.

Serves 2

Ingredients:

• 1 can (400g) red kidney beans (drained and rinsed)
• 1 handful of flat leaf parsley, roughly chopped
• 1 spring onion, finely chopped
• 2 tsp lemon juice
• 1/2 tsp dried mint
• 1 tbsp olive oil
• 1/2 tsp garlic granules
• Salt
• Pepper

Method:

1. Start of by making the marinade by adding the lemon, mint, olive oil, garlic granules, salt and pepper in a bowl and give it a good mix.
2. In a separate bowl put the beans, parsley and spring onion.
3. Drizzle the marinade over the bean mixture and give it another thorough mix.

Enjoy 🙂

Fava Bean Dip

Fava beans or “Foul Mudames” have been a staple in my family household for as long as I can remember. They are so delicious and can be used in a multitude of ways. This time is an easy, vegan dip. A fantastic accompaniment to a scrumptious kebab, tabouli or just some bread to dip it into.

Ingredients:

• 400g tin fava beans
• 2 garlic cloves
• 1 tbsp lemon juice
• 1/2 tsp paprika
• 1/4 oregano
• 3 tbsp olive oil
• Salt
• Pepper

Method:

1. Put all ingredients into a blender and blitz until smooth. In the dish of your choice drizzle a little extra oil on top along with a gentle sprinkling of paprika.

Black Eye Bean Stew

I am loving comfort food at the moment and this black-eye bean stew is the way to go. It takes such little time to prepare and cook, definitely one to have after a long day working.

Serves 2

Ingredients:

• 1 can (400g) black-eye beans, drained and rinsed
• 250ml coconut milk
• 1 tsp paprika
• 1/2 tsp cayenne pepper
• 4 fresh tomatoes, roughly chopped
• 3 cloves of garlic, finely chopped
• 1 small yellow onion, finely sliced
• 100ml vegetable stock
• 1 tbsp olive oil
• Salt
• Pepper

Method:

1. On medium heat, fry the garlic and onion in the olive oil until lightly browned.
2. Add the tomatoes and fry for 3-4 minutes.
3. Add the beans and all the seasonings and mix well.
4. Pour in the stock and coconut milk and bring the mixture to a gentle boil. Leave to simmer for 12- 15 minutes.

Best served hot.