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.
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
In a pan on medium-high heat add the beans and the water and bring to a gentle simmer.
Add the cumin, stir, leave for a minute and then switch off the heat.
Then add the shallot, garlic and chilli, mix and leave for 2 minutes.
Upon serving add the tomato, parsley and drizzle over the lemon and olive oil.
When I’m in the mood for no nonsense food with a bit of crunch this is my go to. The sun dried tomatoes add that little bit of richness and drizzling over the oily tomato juice just makes this dish sing
2 tbsp dried (ready to eat) chickpeas
1 red sweet pointed pepper, roughly chopped
6 sun dried tomatoes, roughly chopped
1tbsp oil (from the sun dried tomato jar)
Small handful of fresh mint, finely chopped
1. Get your serving bowl and mix all of the ingredients together thoroughly. For the final touch, sprinkle over some chilli flakes and serve.
It is so important to make the most of vegetables when they are in season. Asparagus is so delicious and shouldn’t be missed out. This recipe is packed with flavour, an easy way to get one of your 5 a day, so good on its own or as a side dish.
250g asparagus, chop off the woody end part and cut into chunks. (Rinse and pat dry before cooking)
2 garlic cloves, finely chopped
2 inch piece fresh ginger, peeled and cut into small batons
1 tbsp soy sauce
1 tbsp olive oil
1 dsp cashews, crushed
1 tsp sesame oil
1/4 tsp chilli flakes
Start by frying the asparagus with the garlic and ginger in the olive oil for 4-5 minutes.
In the meantime, in a small bowl mix the soy, chilli and sesame oil.
Then pour the soy mixture over the asparagus and cook for 2 minutes, stirring continuously.
Upon serving sprinkle over the crushed cashews and serve.
Believe it or not, you can get adzuki beans these days in high street supermarkets so there’s no excuse to try this spicy bowl of goodness. The beans are packed full of protein but not as starchy as chickpeas or black beans so the dish is light and refreshing but will keep you feeling full and satisfied all day. A nice simple recipe to kickstart your weekend.
1 can (400g) adzuki beans, drained and rinsed
1 fresh chilli, finely chopped
2 tbsp olive oil
2 lime juice
1/4 tsp ground ginger
1/4 tsp dried mint
1 handful of fresh basil, roughly chopped
Using the serving dish of choice, mix all the ingredients thoroughly together, season with salt and serve.
Stew is synonymous with rich and heavy dishes that keep you full when you’re in need of a bit of a “pick me up” but this dish completely breaks down that stereotype. Undeniably there is a background warmth to the dish with the smoked paprika but the star is the combination of tomato, basil and the olives. Adding the olives and the basil right at the end of the dish keep them fresh tasting and allows the flavour to come through as soon as it hits your tastebuds. The herby olive goodness will bring a big smile to your face (it certainly did for me!) and is a combination you don’t want to miss.
1 can chickpeas, drained and rinsed
1 can peeled plum tomatoes
4 garlic cloves, roughly chopped
1 tbsp olive oil
1/2 tsp smoked paprika
1/4 tsp ground cumin
400ml vegetable stock
17- 20 pitted green olives
4 basil leaves, roughly chopped
Start by frying the chickpeas and garlic in the olive oil and cumin for 3-4 minutes on medium heat.
Add the tomatoes and the remaining seasonings and cook for a further 3 minutes.
Pour in the vegetable stock and cook for 20-25 minutes or until the liquid has reduced and the sauce has thickened.
Add the basil and the olives and cook for 5 minutes and then serve.
Nothing beats a simple salad, especially when the sun is shining and you have a chance to sit and savour a little bit of goodness. In my opinion the dressing is as important as the salad components – it brings the whole plate together and gives everything a satisfying lift. Here the saltiness of the olives paired with the lemon in the dressing keeps everything light and the crunch of the cucumber makes this a joy to eat.
1/3 cucumber, cut into thin rounds
10 pitted green olives, halved
1 tbsp olive oil
1/4 tsp oregano
1 dsp lemon
A handful of parsley, finely chopped
Ground black pepper
In a small bowl, mix the olive oil, oregano, lemon and season with the black pepper.
Using the dish you’re serving your salad in, evenly distribute the cucumber, olives and parsley.
Let’s be honest, many of us have tins of beans in our cupboards at home but have little idea of what to do with them. Cannellini beans are full of fibre-y goodness and pack a punch of protein so this recipe is more than just good for your tastebuds. The fresh basil and background hint of lemon keeps the dish light and clean so is perfect for a picnic or a lunch in the sunshine.
I can (400g) cannellini beans (half drained)
2 tbsp extra virgin olive oil
1 tbsp tahini
1 garlic clove, peeled
9-10 leaves fresh basil
1 tbsp lemon juice
Place all ingredients in a food processor, season with salt and pepper and blitz until smooth.