INCORPORATING meat-free dishes into your weekly menu is an excellent way to add more vegetables to your diet. Plus, it's a sneaky way to get your kids to consume more veggies without them even realising it.
This week's recipes are two great dishes to serve as a main meal or alongside a healthy source of protein.
If you are looking for a simple and budget-friendly dinner idea that's healthy and vegetarian, look no further than these spiced lentils. Gluten-free and packed with plant-based protein, they are a delicious and nutritious option for any meal – and they're easy to make, so you can whip them up quickly and efficiently.
The slow-braised beans will satisfy your taste buds and leave you feeling full and satisfied. This dish is a traditional Italian favourite made with affordable vegetables – perfect for those on a budget.
Do you like to cook and are interested in learning more skills under professional chefs? Check out our cookery classes at The Waterman House Cookery School. It's a fantastic opportunity to learn new culinary techniques or have a fun night out with friends.
Follow this link for more information: waterman.house/pages/cookery-school-calendar-view.
SPICED LENTILS (Serves 6)
INGREDIENTS
- 100g puy lentils
- 2 tbsp vegetable oil
- 1 clove garlic, grated
- 25g fresh ginger, peeled and grated
- 1 large red chilli, de-seeded and diced
- 1 onion, diced
- 3 cardamom pods, crushed
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp ground ginger
- 2 large plum tomatoes, chopped
- 350ml vegetable stock
- 1 tbsp crème fraiche
- 50g butter
- Handful freshly picked coriander leaves, chopped
METHOD
Place the lentils into a large saucepan and cover with water, bringing to a gentle simmer. Cook for five minutes and then drain the water. Put the lentils to the side. Note that you don’t want the lentils to be fully cooked, just part cooked.
Place the vegetable oil into a saucepan, bring to a medium heat and gently fry off the garlic, ginger, chilli and onions. Keep this on a medium heat and cook until golden for around 4-5 minutes. Add in the dried spices and cook until they get fragrant. Add in the part cooked lentils and stir well, coating thoroughly with the spices.
Add in the tomatoes and turn the heat up, stirring with a spoon. Add a new stock and bring to the boil, then reduce to a simmer and cook for a further 10 minutes. Give the juice and lentils a taste and season if necessary. If they need a bit more time, keep on a simmering heat and cook through.
SLOW-BRAISED BEANS (Serves 6-8)
INGREDIENTS
- 500g dried Haricot beans, soaked overnight
- 1 red pepper
- 1 tbsp olive oil
- 1 onion, finely diced
- 2 cloves of garlic, finely grated
- 2 tins chopped tomatoes (400g tins)
- 1.5 tsp dried chilli flakes
- 1.5 tsp smoked paprika
- 500g vegetable stock
- 100ml Worcester sauce
- 2 bay leaves
- 1 star anise
- 1.5 tsp English mustard powder
- 2 sprigs of rosemary, finely chopped
- Salt and pepper
METHOD
To begin, soak the beans overnight in the fridge by submerging the beans in a bowl of water, ensuring that they are at least 2 inches below water surface. Once soaked, rinse and discard the water.
Preheat the oven to 200C. Place your pepper on a baking tray and roast for 20 minutes in the oven. Turn it over and roast for a further 15 minutes until it is black. Remove from the oven, place in a ball shape, and wrap with clingfilm. Set aside until cool.
Once the pepper cools, remove the skin, deseed and dice the flesh.
Next, reduce the heat of the oven to 170C. Heat the oil in an ovenproof casserole dish and place on a medium heat hob. Add the onion and sweat down until soft. Add the garlic and continue to cook for a further minute. Turn off the hob.
Next, add in the cooked beans, tomatoes, peppers, chillies, paprika, vegetable stock, Worcester sauce, bay leaf, star anise and the rest of the ingredients. Place a lid on the dish and cook with the lid on for 90 minutes, stirring occasionally. Taste and season with salt and pepper.
Add in the beans and cook for a further 45 minutes. Remove from heat and serve.
