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 πŸ™‚

Nectarine & Avocado Salsa

Colourful, vibrant and refreshing salsa that makes the perfect accompaniment to any summer picnics that you have planned this year.

Ingredients:

  • 1 ripe nectarine
  • 1 ripe avocado
  • 1 tbsp lime juice
  • 1/2 of 1 small shallot, finely chopped
  • 5-6 basil leaves, finely chopped
  • Pinch of salt

Method:

  1. Start by removing the avocado skin and stone and chop into small chunks.
  2. With the nectarine, remove the core stone and end bits and cut into small chunks too.
  3. In the bowl of choice add all the ingredients including the salt and mix thoroughly.

Enjoy πŸ™‚

Red Pepper, Sun Dried Tomato & Chickpea Salad

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

Ingredients:

  • 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
  • Chilli flakes

Method:

1. Get your serving bowl and mix all of the ingredients together thoroughly. For the final touch, sprinkle over some chilli flakes and serve.

Enjoy 😊

Miso Haricot Soup

Right now miso paste is my favourite ingredient in the pantry. It lifts every dish with its umami taste and this soup is no exception!! Warm, hearty and unbelievably tasty – this soup is a winner!

Ingredients:

  • 1 can haricot beans, drained
  • 2 garlic cloves, roughly chopped
  • 1 tbsp miso paste
  • 400ml vegetable stock
  • 1 tbsp vegetable oil
  • Crushed black pepper

Method:

  1. Start by frying the garlic in the oil for a couple of minutes on medium heat.
  2. Add the miso paste and fry for a further minute, stirring continuously.
  3. Add the beans, season with the pepper and cook for a couple of minutes.
  4. Pour in the stock, mix well and cook for 10 minutes and then serve.

Enjoy πŸ™‚

Kidney Bean Dip

Simple and delicious. The sun is shining and it’s the perfect weather to grab something light but packs a flavourful punch!

Ingredients:

  • 1 can (400g) kidney beans, half drained
  • 1 tbsp lime juice
  • 1 tsp golden syrup
  • 1/4 tsp hot chilli powder
  • 1 garlic clove
  • 1 tsp tomato puree
  • 1 tbsp olive oil
  • Salt

Method:

  1. Place all ingredients in a food processor, season with salt and blitz until smooth.

Enjoy ☺️

Asparagus Stir Fry

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.

Ingredients:

  • 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

Method:

  1. Start by frying the asparagus with the garlic and ginger in the olive oil for 4-5 minutes.
  2. In the meantime, in a small bowl mix the soy, chilli and sesame oil.
  3. Then pour the soy mixture over the asparagus and cook for 2 minutes, stirring continuously.
  4. Upon serving sprinkle over the crushed cashews and serve.

Enjoy πŸ™‚

Spicy Adzuki Salad

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.

Ingredients:

  • 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
  • Salt

Method:

  1. Using the serving dish of choice, mix all the ingredients thoroughly together, season with salt and serve.

Enjoy πŸ™‚

Chickpea, Tomato & Olive Stew

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.

Serves 2

Ingredients:

  • 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
  • Salt
  • Pepper

Method:

  1. Start by frying the chickpeas and garlic in the olive oil and cumin for 3-4 minutes on medium heat.
  2. Add the tomatoes and the remaining seasonings and cook for a further 3 minutes.
  3. Pour in the vegetable stock and cook for 20-25 minutes or until the liquid has reduced and the sauce has thickened.
  4. Add the basil and the olives and cook for 5 minutes and then serve.

Cucumber & Olive Salad

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.

Ingredients:

  • 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

Method:

  1. In a small bowl, mix the olive oil, oregano, lemon and season with the black pepper.
  2. Using the dish you’re serving your salad in, evenly distribute the cucumber, olives and parsley.
  3. Drizzle over the oil mixture and serve.

Enjoy πŸ™‚

Basil Cannellini Dip

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.

Ingredients:

  • 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
  • Salt
  • Pepper

Method:

  1. Place all ingredients in a food processor, season with salt and pepper and blitz until smooth.