Use leftover chicken breast in this substantial healthy soup. Alternatively, make the recipe vegetarian by topping with chunky, fresh guacamole
- 2 tsp rapeseed oil
- 1 large onion, finely chopped
- 1 red pepper, cut into chunks
- 2 garlic cloves, chopped
- 2 tsp mild chilli powder
- 1 tsp ground coriander
- 1 tsp ground cumin
- 400g can chopped tomatoes
- 400g can black beans
- 1 tsp vegetable bouillon powder
- 1 cooked skinless chicken breast, about 125g, shredded
- handful chopped coriander
- 1 lime, juiced
- ½ red chilli, deseeded and finely chopped (optional)
MethodStir in the garlic and spices, then tip in the tomatoes and beans with their liquid, half a can of water and the bouillon powder. Simmer, covered, for 15 mins.
- juice 2 limes
- 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 Tabasco, to taste
- 400g can black bean, drained and rinsed
- 400ml vegetable stock
- half-fat soured cream, to serve
- coriander leaves, to serve
- crisp tortilla chips, to serve
- 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.
- 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.
- 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.
- 200g runner beans (or any other green bean), topped and tailed
- 1 red chilli, halved and finely sliced, use a bird's eye chilli for more heat
- 2 shallots, finely sliced
- 1 lemongrass, finely sliced
- 2cm piece ginger, shredded
- 2 cooked, skinless chicken breasts
- small bunch mint leaves
- large bunch Thai basil or coriander
- 1 lime cut in wedges or cheeks, to serve
- steamed jasmine rice, to serve
- 100ml coconut cream
- 1 garlic clove, crushed
- 3 tbsp fish sauce
- 1 tsp sugar
- juice 1 lime
- 1 bird's eye chilli, finely diced
- Run a potato peeler down either side of the beans to remove any stringy bits. Cut into strips using a bean slicer, or on the diagonal into 2cm pieces. Cook the beans in simmering salted water for 4 mins or until tender but still bright green. Drain and put in a bowl with the chilli, shallots, lemongrass and ginger. Pull the chicken breasts into shreds using your fingers and add to the bowl.
- Make the dressing. Mix the coconut with the garlic, fish sauce, sugar, lime and chilli. Tear the mint and Thai basil over the chicken and toss everything together. Pile onto a plate and pour over the dressing. Serve with the lime to squeeze over and jasmine rice.
- 2 x 400g/14oz cans kidney beans, rinsed and drained
- 100g breadcrumb
- 2 tsp mild chilli powder
- small bunch coriander, stalks and leaves chopped
- 1 egg
- 200g tub fresh salsa
- 150ml low-fat natural yogurt
- juice ½ lime
- 6 wholemeal burger buns, sliced avocado, sliced red onion and salad leaves, to serve
- Heat grill to high. Tip the beans into a large bowl, then roughly crush with a potato masher. Add the breadcrumbs, chilli powder, coriander stalks and ½ the leaves, egg and 2 tbsp salsa, season to taste, then mix together well with a fork.
- Divide the mixture into 6, then wet your hands and shape into burgers. The burgers can now be frozen. Place on a non-stick baking tray, then grill for 4-5 mins on each side until golden and crisp. To cook from frozen, bake at 200C/fan 180C/gas 6 for 20-30 mins until hot through.
- While the burgers are cooking, mix the remaining coriander leaves with the yogurt, lime juice and a good grind of black pepper. Split the buns in half and spread the bases with some of the yogurt. Top each with leaves, avocado, onion, a burger, another dollop of the lime yogurt and some salsa, then serve.