Finding economical,
nutritionally beneficial and healthy foods to put onto the table for hungry
family members can often be trying. The tried and tested, quick fix popular
meals are often so appealing. We all know the ones I refer to.
We are continually pressured
to add fresh fruit and vegetables to our diets and maybe exploring some
typically recognised vegetarian dishes may be a source of further adventure.
There are huge benefits of Pulses which is the collective name for Beans of
which there are a huge variety and constitute the staple foods for many
countries around the World. The most cost effective way of buying them is
dried. (Be sure to read the cooking instructions carefully) More readily
available is a large collection of ready cooked cans and tetra packs ready to
fill the store cupboard for impromptu use.
Firstly I’ll give you a basic
Bean Stew Recipe
Bean Stew
Olive Oil
5 Celery Sticks, roughly
diced
3 medium Carrots, roughly
diced
3 Medium Onions peeled and
roughly chopped
2 Garlic Cloves, crushed
1 x 400g can Chopped Tomatoes
1x small can Tomato Puree
About 700ml Vegetable Stock,
hot
1 x400g can Borlotti
beans, drained and rinsed
1x 400g can Cannellini
beans, drained and rinsed
Small handful Dried Mixed
Herbs
Salt & Pepper
METHOD
Heat the oil in a large
casserole or saucepan over a medium heat. Add the Celery, Onion and Carrots and
cook, stirring, for 7-8 minutes. Stir in the garlic.
Tip in the tomatoes and
the Puree, add the dried mixed herbs and season well. Add the stock, bring to
the boil, then simmer fairly rapidly for 30-35 minutes, stirring occasionally
or until the vegetables are just tender and the liquid has reduced and
thickened.
Stir in the beans (add a
dash of hot water, if necessary) and continue to cook and serve.
Open up your mind:
1.
Use different Beans
2.
Add sliced Chorizo
3.
Add Crispy Diced Bacon
4.
Add some Minced Beef
5.
Add a Chilli Con Carne Spice Packet
6.
Add chopped up left over Sunday Luncheon Roasted Meat
7.
Add chopped Chicken Meat (Breast or Thighs)
8.
Use Curry Powder instead of Mixed Herbs
9.
Add cooked cubed Potatoes
10.
Top with Herb Dumplings
You could cook this in
your slow cooker. Maybe double the ingredients and make a batch and freeze in
blocks for future uses. Serve with warm Crusty Bread – Rice – Pasta – Jacket
Potato. .......................Have Fun !!
