Chipotle Black Bean Soup & Lime Pickled Onions

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black bean 08/06/2017

A really simple recipe that uses store cupboard ingredients with a zingy tang from lightly pickled onions.

I have found that some vegan recipes are made up of a lot of specialist ingredients that I have never heard of, cost a fortune and would have to buy a huge quantity of to use one teaspoon of before placing at the back of the cupboard for the rest of eternity. However, I urge you to try these vegan offerings. They are made from simple ingredients, real food and taste delicious. This soup is a case in point.

Serves 2

Ingredients:

  • juice 2limes
  • 2 small red onions, thinly sliced
  • ½ tbsp olive oil
  • 2 garlic cloves, finely chopped
  • ½ tbsp ground cumin
  • ½ tbsp smoked paprika
  • ½ tbsp chipotle paste, or to taste
  • 400g can black bean, drained and rinsed
  • 400ml vegetable stock
  • soured cream, to serve (omit if vegan)
  • coriander leaves, to serve
  • tortilla crisps, to serve

Method:

  1. To make the lime-pickled onions, combine ½ the lime juice and ½ the onions in a small bowl, and season. Leave to pickle for 30 mins.
  2. Meanwhile, heat the olive oil in a saucepan over a medium-high heat. Add the garlic and remaining onions, and season. Cook for 8 mins or until the onions are translucent. Add the spices and chipotle purée, cook for 1 min, then add the beans, stock and remaining lime juice. Simmer for 15 mins, then purée in a blender.
  3. Pour the soup into a clean pan to reheat. Serve with a little of the drained pickled onions, topped with a small drizzle of soured cream and some coriander, and the tortillas on the side.

black beans black beanb

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Chicken & Bean Enchiladas

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Screenshot_2016-08-05-20-13-57-1[1] 05/08/2016

Taking the time to make your own enchilada sauce is so so worth it in this dish. If you’re going to the effort, why not double or triple it so you have some to refrigerate or freeze for another amazing mealtime? I don’t think authentic enchilada sauce actually has any tomato in it. It gets it’s beautiful redness from the amount of chilli powder so make sure you use the mild variety even if you like your spice. The sauce is unadulterated by refined sugars and additives that you’ll find in leading brand jars and instead, tastes fresh, vibrant and incredible smothered on top of chicken, beany, cheesy goodness. Try it, try it, try it!

Serves 2-4

Red Enchilada Sauce

Ingredients:

  • 2 Tbsp. vegetable oil
  • 2 Tbsp. plain flour
  • 1 Tbsp. mild chilli powder
  • Freshly ground black pepper
  • 3 garlic cloves, grated
  • ½ cumin
  • ½ oregano
  • 2 cups chicken stock

Method:

  1. Heat oil in a small saucepan over medium-high heat. Add flour and whisk together over the heat for one minute. Stir in the remaining ingredients bar the stock. Then gradually add in the stock, whisking constantly to remove lumps. Reduce heat and simmer 10-15 minutes until thickened to your liking.
  2. Use immediately or refrigerate in an air-tight container for up to two weeks.

Chicken & Bean Enchiladas

Ingredients:

  • 2 Tablespoons vegetable oil
  • 1 small white onion, peeled and diced
  • 2 boneless skinless chicken breasts, butterflied
  • salt and pepper
  • Jalapeno chilli slices, drained
  • 1 can black beans or mixed bean salad (your preference)
  • 6 small flour tortillas
  • Cheddar cheese, grated
  • 1 batch red enchilada sauce (see recipe)
  • chopped fresh coriander, to garnish

Screenshot_2016-08-05-20-07-01-1[1] Screenshot_2016-08-05-20-05-06-1[1] Screenshot_2016-08-05-20-08-02-1[1] Screenshot_2016-08-05-20-09-00-1[1] Screenshot_2016-08-05-20-10-30-1[1] Screenshot_2016-08-05-20-10-57-1[1] Screenshot_2016-08-05-20-12-17-1[1] As easy as 1, 2, 3, 4, 5, 6, 7!

Method:

  1. Preheat oven to 180C.  Prepare your enchilada sauce, if making homemade.
  2. In large frying pan, heat oil over medium-high heat. Cook the butterflied chicken through, turning once, for 8-10 minutes. Remove and allow to cool slightly. Shred into chunky strips then set aside.
  3. Add onion to the same pan and sauté for 3 minutes, stirring occasionally.  Add the shredded chicken back to the pan and season with salt and pepper. Remove from heat and add to a large mixing bowl with the drained bean salad. Add a couple of spoonfuls of the enchilada sauce to the bowl and stir everything well to combine.
  4. To assemble the enchiladas, set up an assembly line including: tortillas, enchilada sauce, bean and chicken mixture and cheese.
  5. Microwave the tortillas for a few seconds so they become maliable and don’t crack when you come to rolling them up.
  6. Lay out the tortillas and spread two tablespoons of sauce over the surface of each.  Divide the bean and chicken mix between the wraps and spoon in a line down the middle of each tortilla. Roll up each tortilla and place in a lightly greased baking dish. Spread the remaining enchilada sauce on top of the tortillas and sprinkle on the grated cheddar cheese so there is a nice generous layer. Add pickled jalapenos with the cheese for an extra tasty kick.
  7. Bake uncovered for 20 minutes.  Remove from oven and serve immediately, garnished with chopped fresh coriander if desired.
  8. This dish is great served with guacamole and salsa!

Quesadillas

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Screenshot_2016-05-09-13-07-28-1[1] 12/05/2016

These are so easy to make and you can have a tasty meal ready in minutes from leftovers you have in your fridge and larder.

I normally go for a combo of protein, dairy and vegetable in the filling. Tasty ideas include: Chorizo, black bean and cheddar; shredded chicken, avocado and hummus; feta, spinach and spring onion; bacon, brie and caramelised onion; mozzarella, basil and tomato to name a few.

Ingredients:

  • Tortillas (1 per person or 2 if hungry)

For the filling:

  • Literally whatever you have to hand or fancy (cheddar, chorizo, bacon, feta, spinach, spring onions, black beans, avocado, jalepenos, tomatoes, sweetcorn, sweet potato, sausage, chicken, greens etc)

Method:

  1. In a dry frying pan over a medium heat, gently warm a tortilla for a few seconds. Add your chosen fillings to one half then fold the other half on top to create a semi-circle. Continue heating the tortilla for a couple of minutes, applying gentle pressure with a spatula, until it begins to crisp and brown slightly. Gently flip and repeat for the other side until the contents are warm and the cheese (if using) is melting.
  2. If making a large portion, spread the filling over the whole tortilla, place another tortilla on top and follow the same process of crisping and browning both sides.
  3. Remove from the pan, cut into wedges and serve.

Spicy Chilli Meatballs

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IMG_20150522_213309[1] 22/05/2015

A different take on a classic chilli with spiced meatballs in a smokey sauce with creamy, zingy avocado to top, this recipe is a real crowd pleaser.

Serves 4

Ingredients:

  • 1 red onion, halved and sliced
  • 2 garlic cloves, sliced
  • 1 large bell pepper, quartered, deseeded and diced
  • 1 tsp ground cumin
  • 2-3 tsp chipotle chilli paste
  • 300ml reduced-salt chicken stock
  • 400g can cherry tomatoes
  • 400g can black beans or red kidney beans, drained
  • 1 avocado, stoned, peeled and chopped
  • juice ½ lime

For the meatballs:

  • 500g pack turkey breast mince
  • 50g porridge oats
  • 2 spring onions, finely chopped
  • 1 tsp ground cumin
  • 1 tsp coriander
  • small bunch coriander, chopped, stalks and leaves kept separate
  • 1 tsp rapeseed oil

Method:

  1. First make the meatballs. Tip the mince into a bowl, add the oats, spring onions, spices and the coriander stalks then lightly knead the ingredients together until well mixed. Shape into 12 ping-pong- sized balls. Heat the oil in a non-stick frying pan, add the meatballs and cook, turning them frequently, until golden. Remove from the pan.
  2. Tip the onion and garlic into the pan with the pepper and stir-fry until softened. Stir in the cumin and chilli paste, then pour in the stock. Return the meatballs to the pan and cook, covered, over a low heat for 10 minutes. Stir in the tomatoes and beans, and cook, uncovered, for a few minutes more. Toss the avocado chunks in the lime juice and serve the meatballs topped with the avocado and coriander leaves. Serve with rice.