1、Mexican bean soup with shredded chicken & lime

Use leftover chicken breast in this substantial healthy soup. Alternatively, make the recipe vegetarian by topping with chunky, fresh guacamole

Mexican bean soup with shredded chicken & lime recipe

Ingredients

  • 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)

Method

Stir 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.
  • Meanwhile, tip the chicken into a bowl, add the coriander and lime juice with a little chilli (if using, or see tip below for guacamole alternative) and toss well. Ladle the soup into two bowls, top with the chicken and serve.

  • https://www.truecookbook.com/recipe/mexican-bean-soup-with-shredded-chicken-lime-8854/

    2、Chipotle black bean soup with lime-pickled onions

    Use storecupboard pulses in this healthy, Mexican-inspired soup - freshen it up with sweet onions, coriander and soured cream
    Chipotle black bean soup with lime-pickled onions recipe

    Ingredients

    Method

    1. 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.
    2. 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.
    3. 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.

    3、Thai shredded chicken & runner bean salad

    This low-fat yet satisfying salad is full of authentic Asian flavour and will add plenty of zing to al fresco dining
    Thai shredded chicken & runner bean salad recipe

    Ingredients

    Method

    1. 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.
    2. 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.

    4、Mexican bean burgers with lime yogurt & salsa

    These veggie burgers are a doddle to make and the toppings make them wonderfully moist - cook from frozen to save time
    Mexican bean burgers with lime yogurt & salsa recipe

    Ingredients

    • 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

    Method

    1. 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.
    2. 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.
    3. 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.

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