Black Bean and Vegetable Curry

Black Bean & Vegetable Curry
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

This is super quick dish which works well eaten with Naan or pitta bread as well as rice or a vegetable rice for a low carb meal. The spices add warmth and depth to the curry without being too spicy. Black beans are a great source of protein and fibre. 

Course: Main Course
Servings: 6
Calories: 98 kcal
Ingredients
  • 2 x 400 g Tin of Black Beans
  • 125 g Onion Chopped
  • 20 g Fresh Ginger Chopped
  • 20 g Fresh Garlic Chopped
  • 5 g Whole Cinamon stick
  • 2 Whole Black pepper corns
  • 10 g Whole Cumin
  • 1 Whole Black Cardamom or green of you can't find the black one.
  • 2 tbs Oil or 1 tbs ghee
  • 4 tbs Tomato Puree
  • 100 g Spinach
  • 100 g Courgette Chopped
  • 100 g Carrots Chopped
  • 2 tbs Ground Cumin/coriander mix
  • 1 tbs Paprika
  • 1 tbs Meera's Chaat Masala
  • 1 tsp Meera's Garam Masala
  • Salt and chilli to taste
How to make
  1. Heat the oil in a heavy based saucepan.

  2. Add the whole spices to the oil and temper for a minute.

  3. Add the onions, ginger and garlic and cook for one minute. You may need to add water to prevent the mixture from sticking to the bottom of the pan or burning. 

  4. Next add the chopped vegetables and the spinach. Stir thoroughly. 

  5. Add the tin of Black beans with the water. Stir to mix through.

  6. Add the ground spices, the tomato puree and the water(if needed). Stir.

  7. Bring to the boil and then place the lid on the pan and simmer for 15 minutes.

  8. Serve with Naan or pitta bread or alternatively with brown rice or cauliflower rice. 

Nutrition Facts
Black Bean & Vegetable Curry
Amount Per Serving (100 g)
Calories 98 Calories from Fat 32
% Daily Value*
Fat 3.57g5%
Saturated Fat 1.79g11%
Sodium 44mg2%
Carbohydrates 11.38g4%
Sugar 2.98g3%
Protein 5.02g10%
* Percent Daily Values are based on a 2000 calorie diet.
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Mixed Lentil Soup

 

Mixed Lentil Soup
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

This is a hearty soup which is nutritious and tasty. Combing the lentils means that we are giving our bodies a variety of protein sources which is crucial for a vegetarian and vegan diet.  Easy and quick to make. It is helpful if you have a pressure cooker which will save time.  This is a one pot dish and has no added fat. 

Course: Main Course
Servings: 2 people
Calories: 131 kcal
Ingredients
  • 40 g Moong beans
  • 40 g Pink Mysore daal
  • 40 g Black Split daal, with the skin
  • 350 ml Water May need more
  • 120 g Onion chopped coarsley
  • 10 g Fresh Ginger chopped
  • 10 g Fresh Garlic crushed or chopped
  • 1 tsp Ground Cumin/Coriander
  • 1 tsp Paprika
  • 1/4 tsp Turmeric
  • 1/4 tsp Red Chlli Flakes optional
  • Salt & pepper taste
  • 1 tbs Tomato puree
  • 10 g Fresh Coriander
How to make
  1. Add all the ingredients into a pressure cooker and bring to the boil. 

  2. Once it is boiling, lower the heat to a simmer and allow the soup to cook for a further 15 minutes. 

  3. Once it is cooked, the lentils will be soft, serve with a garnish of fresh coriander and yogurt. This can be eaten with rice or read but also quite substantial without any additional carbohydrate. 

Nutrition Facts
Mixed Lentil Soup
Amount Per Serving (100 g)
Calories 131 Calories from Fat 47
% Daily Value*
Fat 5.18g8%
Saturated Fat 2.1g13%
Sodium 84mg4%
Carbohydrates 15.04g5%
Sugar 1.34g1%
Protein 5.99g12%
* Percent Daily Values are based on a 2000 calorie diet.
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Moroccon Curry

 

Moroccon Curry
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 

If you are looking for a dish which is a real palate pleaser then this is the one for you. The warmth of the spices, the sweetness of the cinnamon and earthiness of the paprika give the dish a rounded yet robust flavour. It is a homely one pot dish but I have served it many times with guests for lunch and dinner and any time of year. It is vegan and has a great combination of proteins from the chickpeas and the pink lentils. If you serve this with the Mixed Quinoa with pine nuts and seeds, it makes for a perfectly balanced meal. 

Course: Main Course
Cuisine: Moroccon
Servings: 6 people
Calories: 250 kcal
Ingredients
  • 2 tbs Olive oil
  • 200 g Onion red or white
  • 10 g Fresh Garlic chopped finely
  • 10 g Fresh ginger chopped finely
  • 2 tsp Ground Roasted Cumin & Coriander Blend 1 teaspoon of each if you are not making yours fresh
  • 2 tsp Meera's Garam Masala recipe on blog
  • 1 tsp Ground cinammon
  • 2 tsp Paprika
  • 100 g Leeks chopped coarsely
  • 100 g Carrot chopped coarsely
  • 100 g Courgette chopped coarsely
  • 660 g Chick peas
  • 100 g Sweet Potato with the skin on chopped into 1cm pieces.
  • 50 g Fresh Spinach leaves
  • 20 g Pink Lentils
  • Juice of half a lemon
  • 2 tbs tomato puree
  • 25 g Fresh coriander chopped coarsely
  • Water or vegetable stock to cover
  • salt to taste
  • chilli flakes for added heat if required.
How to make
  1. Heat the oil in a large heavy based casserole dish, which can be used on top of the hob.

  2. Add the onion, ginger and garlic and cook on a medium heat for a few seconds.

  3. Add the dry ground spices, and stir together.

  4. Add the the vegetables and the chickpeas and mix together.

  5. Add the lentils, the spinach and the tomato puree. Stir everything together.

  6. Pour the water or stock in to the pan. Use enough so that the mixture is just barely covered. Place the lid on the pan and simmer for 20-25 minutes. You can leave this to simmer for longer, if you have time. 

  7. Finally add the fresh coriander, the lemon juice and salt and chilli flakes(if using)

  8. Serve with pitta bread, quinoa, rice or just on its own with some plain yogurt.

Nutrition Facts
Moroccon Curry
Amount Per Serving (100 g)
Calories 250 Calories from Fat 22
% Daily Value*
Fat 2.47g4%
Saturated Fat 0.37g2%
Sodium 310mg13%
Carbohydrates 53.44g18%
Sugar 2.51g3%
Protein 3.57g7%
* Percent Daily Values are based on a 2000 calorie diet.
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Meera’s Garam Masala

 

Meera's Garam Masala
Prep Time
15 mins
Total Time
15 mins
 

This mixture of spices are a staple in most Indian dishes. This homemade version is quick and easy to make and far superior in taste and quality to anything you can buy in the shops. It will keep in an air tight glass jar for up to 6 months.

Cuisine: Indian
Ingredients
  • 2 tbsp Black Peppercorns
  • 4 tbsp Cumin seeds
  • 4 tbsp Coriander seeds
  • 2 tbsp Whole Cardomons
  • 3 tsp Cloves
  • 2 7cm Cinnamon sticks
  • 1 tsp whole grated Nutmeg
  • 1 whole Red Kashmiri Chilli
  • 2 Bayleaves
  • 1 tbsp Ginger pieces, dried
  • 2 pieces Star Anise
  • 1 blade Mace skin
How to make
  1. Place all the ingredients in a large flat frying pan. 

  2. Toast them on a low to medium heat until the spices begin to cook, approximately 10 minutes. You will be able to smell the flavours. Stir continuously to ensure the spices are roasted evenly. 

  3. Allow to cool and then place in a grinder or nutribullet and blitz into a powder.

  4. Store in a clean glass container with a lid and it will keep for 3 to 6 months. 

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Broccoli & Spinach Soup

 

Broccoli & Spinach Soup
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Warm, hearty and delicious is how I would describe this soup which takes 30 minutes from start to plate. It is a balanced meal with lots of fibre and vitamins. Perfect served with a slice of gluten free, dairy free homemade garlic bread. It's also a great starter if you have guests for dinner, ideal to share with friends for lunch or dinner as a main course.  

Course: Main Course
Servings: 6
Calories: 51 kcal
Ingredients
  • 300 g whole fresh Broccoli Use the stem and florets cut into medium sized chunks.
  • 130 g whole Cashew nuts Soak these for 10 minutes in boiling water, drain and then use.
  • 120 g Red Capsicum(pepper) chopped
  • 125 g White Onion chopped
  • 15 g fresh Garlic chopped
  • 100 g fresh Spinach
  • 1 tbs Olive oil
  • 1 1/2 litres Stock or water
  • 1 tsp salt
  • 1 tsp black pepper
  • 2 tsp paprika
  • 1 tsp red chill flakes (optional)
How to make
  1. You will need a blender or food processor for this recipe.

  2. 1. Heat the olive oil in a large saucepan.

  3. 2. Add the onions, garlic and capsicum to the pan. Stir for 30 seconds.

  4. 3. Add all the remain ingredients, except the cashew nuts, to the pan.

  5. 4. Stir, bring to the boil and then add the soaked, drained nuts. 

  6. 5. Place the lid on the pan and simmer for 15 minutes, or until the broccoli is cooked.

  7. 6. Allow to cool for a few minutes and then carefully, using a ladle, spoon some of the mixture into a food processor and blitz until smooth. Repeat this until you have blended all the soup and you are left with a smooth, thick soup. You can also use a blender for this stage.

  8. 7. Serve with a dollop of soya yogurt and garlic bread. 

Nutrition Facts
Broccoli & Spinach Soup
Amount Per Serving (100 g)
Calories 51 Calories from Fat 34
% Daily Value*
Fat 3.79g6%
Saturated Fat 0.59g4%
Sodium 7.6mg0%
Carbohydrates 1.85g1%
Sugar 1.21g1%
Protein 2.34g5%
* Percent Daily Values are based on a 2000 calorie diet.
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