I know it’s not the most flattering picture but honestly it tasted so good and was full of flavour. It can be eaten inside burger baps for a meat free option or simply with a salad for a light lunch. Black beans are such a great nutritious food packed with protein, carbohydrates and fibre. Black beans have a smooth and creamy once cooked and they are a staple food in many countries which is not surprising considering how versatile they are. This recipe was inspired from @naturally.sassy over on Instagram.
Recipe: Black bean burgers (makes 4)
1 large sweet potato
3/4 tin black beans
1/2 small onion, diced
45g plain flour
1/3 tsp salt
1/2 tsp cumin
1/2 tsp coriander
Pinch of thyme
Pinch of garlic powder
1/3 tsp chilli flakes
Preheat the oven to gas mark 5. Peel, chop and wash the potato then place onto an oven tray with a drizzle of olive oil. Cook in the oven for 30 minutes until soft.
Rinse and drain the black beans, put into a large bowl and roughly mash half and set aside.
Heat a drop of oil in a frying pan and cook the onions for a few minutes until soft.
Add the onion to the bowl, along with the spices, sweetcorn and flour.
Once the potato is cooked, mash completely on the tray and mix into the bowl along with the other ingredients.
Use your hands to even shape into 4 burgers and place back onto tray. Place in the fridge for 10 minutes to keep the shape.
Put the tray into the oven and cook the burgers for 15-20 minutes depending on how crispy you want them to be.
So when I was making this recipe I never had curry powder in the cupboard so I looked online and found a mixture of spices (turmeric, cumin, coriander and ginger) that when combined make a great curry alternative. I have really been enjoying eating lentils recently, they have an earthy and nutty flavour to them that would really compliment any dish.
Lentils are a great staple food to have in your cupboard because you can sprinkle them into most dishes, like curries, soup or any rice dish. They are a great source of fibre and protein and a healthy gluten free option. This recipe overall is full of flavour and definitely one to try!!
Recipe: Curried rice and lentils (serves 1-2)
1 tsp olive oil
1/4 small onion, finely diced
1/2 tsp curry powder (or an even mixture of turmeric, cumin, coriander and ginger)
Sprinkle of thyme and salt
300ml boiling water (you may need more)
Heat the oil in a pot for 1 minute before adding the onion, cook this for 5 minutes on a low heat stirring regularly. Add the curry powder, thyme and salt, cover with a lid for 2 minutes to continue cooking.
The onions should be slightly soft at the point, add the boiling water to the pot and bring to boil.
Next add the lentils and rice, leave on a gentle simmer until fully cooked, roughly 20 minutes but keep checking.
Give the ingredients a final mix to combine everything together and serve.
Hello everyone, Thanks for stopping by my blog today!
This recipe provides a beautiful array of healthy ingredients that will really nourish the body. Not only that but it also tastes good too! The recipe does require a little effort, so probably something you’ll want to make on the weekend for a hearty lunch. I enjoyed making this dish and it kept me feeling full long after eating. Quinoa is a great source of many minerals compared with other grains. It is also a complete protein source which means it contains all of the 9 essential amino acids, this is necessary for the body because protein is the building blocks of tissue in the body.
Another thing to add is that this recipe is gluten free.
Recipe: Quinoa with corn, kale and walnuts (serves 1)
20g walnuts, roasted and crushed
1 tsp olive oil
1/4 small onion, finely diced
2 garlic cloves, crushed
Sprinkle of salt and chilli flakes
1 lemon, zested
30g kale, roughly chopped
Cook the quinoa according to the packet instructions and set aside. In the meantime, roast the walnuts for 5 minutes in the oven on gas mark 5 and leave to cool down before crushing.
Whilst the quinoa is cooking, start preparing the onion, garlic, lemon, kale and corn.
Heat the oil in a pan and once hot add the onion, garlic, salt, chilli and zest. Cook for 3-4 minutes until soft.
Add the kale and corn, cooking until the kale has wilted slightly. No more than 5 minutes.
Stir in the roasted walnuts and cooked quinoa. Cook for a further 3 minutes and serve.
This is a great recipe where everything gets cooked together and all the flavours can marinade into one. I used a frozen piece of fish which works so well with this recipe because the fish retains a lot of moisture keeping it succulent and juicy. An oven parcel is a really versatile dish because you can pretty much add whatever type of fish or vegetables you like and the end result will be delicious.
Recipe: Fish and potato oven parcel (serves 1)
2 small potatoes
1/2 tsp creamed coconut
1/2 tsp oil
1/2 tsp soy sauce
1 tbsp Thai red curry paste
Sprinkle of salt and chilli
1 fillet of fish
Vegetables: corn, peas, kale
Preheat the oven to gas mark 6 and prepare equal sheets of baking paper and foil, roughly 20cm x 60cm.
Wash the potatoes well and slice 0.7cm thick. Place in a pan of water and bring to the boil for 5 minutes and drain.
In the meantime, melt the creamed coconut in the microwave for 30 seconds, mix with the oil, soy sauce, curry paste, salt and chilli in a bowl.
Tip the potatoes onto the baking paper and foil. Cover the curry paste mix over the fish and place on top of the potatoes. Sprinkle over the vegetables and bring the edges together to form a parcel.
Bake in the oven for 35-40 minutes until everything is fully cooked.
Leave to rest for a few minutes before opening and be careful of the steam.
If you’re on Tiktok then you’ll already be aware of the new trend called baked oats. Although baked oats have been around for a while they have recently become quite popular on TikTok as many foods. Baked oats are great for breakfast, very filling and nice when eaten warm. This recipe is great because it makes at least 4 portions so will last for many mornings throughout the week. Oats provide the body with a good source of protein and the walnuts are a great source of antioxidants and omega-3s.
Recipe: Baked oats with fruits and nuts (serves 4)
45g light brown sugar
1/2 tsp baking powder
1 tsp cinnamon
pinch of salt
250ml milk/ milk alternative
1/2 tsp vanilla extract
50g walnuts, crushed
1 apple, grated
Preheat the oven to gas mark 4 and line a round oven dish or round tin with baking paper.
In a large bowl mix the oats, sugar, baking powder, cinnamon and salt.
Whisk the egg, milk, vanilla extract and melted butter.
Slowly pour the liquid into the dry ingredients and combine well.
Next add the walnuts, raisins and apple. Mix everything together and place into oven dish.
Bake in the oven for 35 minutes until golden on top, leave to cool slightly before serving warm.