There's minimal prep time to make this hearty vegetarian stew, which works just as well as an easy dinner or packed in a flask for lunch
- 1 tbsp olive oil
- 1 large onion, finely chopped
- 1 garlic clove, crushed
- 1 tbsp tomato purée
- 1 tsp mild chilli powder
- ½ tsp ground cumin
- 400g can chopped tomatoes
- 500ml vegetable stock
- 400g can mixed beans, drained and rinsed
- 1 red pepper, cut into chunky dice
- tortilla chips, to serve
- 4 limes wedges, to serve
MethodAdd the garlic and tomato purée, stirring for 1-2 mins until combined. Sprinkle in the spices and cook for another 1 min.
- 500g dried butter bean
- 2 tbsp vegetable oil
- 1 medium onion, chopped
- 1 garlic clove, chopped
- 2 carrots, chopped
- 2 celery sticks, chopped
- 1.4l hot vegetable stock
- 2 bay leaves
- 2-3 sprigs fresh thyme, plus extra
- chilli oil, for drizzling
- Put all the butter beans in a large bowl and cover with plenty of cold water so they have room to swell up. Leave to soak overnight.
- Drain the beans. Shuck off and discard the skins by pinching the beans between finger and thumb – it’s a laborious job, but worth it. Put the beans in a colander, rinse and shake off the excess water.
- Heat the oil in a pan and fry the onion and garlic for 1-2 minutes. Tip in the carrots and celery and fry gently for 2-3 minutes. Add the beans, stock, bay and thyme with some pepper, and bring to the boil. Reduce the heat, cover and simmer for 20-25 minutes, skimming off any scum, until the beans are soft. Cool for 10 minutes, discard the bay and thyme, then whizz the soup in a food processor until smooth. (You will probably have to do this in batches.)
- Return the soup to the rinsed pan and bring to the boil. Check for seasoning, then serve with a drizzle of chilli oil and a sprinkling of thyme leaves.
- 2tablespoons lime juice
- 2tablespoons reduced-sodium soy sauce
- 8ounces firm or extra-firm tofu (fresh bean curd), drained and cut into 1-inch cubes
- 4 green onions, thinly sliced
- 3 clovesgarlic, minced
- 1tablespoon canola oil
- 4cups water
- 2cups lower-sodium vegetable broth
- 2cups small fresh broccoli florets
- 1 mediumcarrot, coarsely shredded (1/2 cup)
- 3ounces banh pho (Vietnamese wide rice noodles), broken
- 3/4 cup fresh bean sprouts, well rinsed
- 1/4 teaspoon crushed red pepper
- 1/4 cup chopped unsalted peanuts
- 1/4 cup thinly sliced green onion tops
- 1/4 cup snipped fresh basil (optional)
- In a medium bowl combine lime juice and soy sauce. Add tofu; toss gently to coat. Cover and let stand at room temperature for 10 minutes.
- In a large saucepan cook 4 green onions and the garlic in hot oil over medium heat for 3 minutes, stirring occasionally. Add water and vegetable broth. Bring to boiling. Add broccoli, carrot, and noodles. Return to boiling; reduce heat. Simmer, uncovered, for 4 minutes.
- Add tofu and any liquid remaining in the bowl, the sprouts, and the crushed red pepper. Return to boiling; reduce heat. Simmer for 1 to 2 minutes more or until broccoli and noodles are tender and soup is heated through. To serve, ladle soup into bowls. Top with peanuts, green onion tops, and basil (if using).
- 1 large onion, chopped (1 cup)
- 1 medium red sweet pepper, chopped (3/4 cup)
- 3 cloves garlic, minced
- 2 teaspoons Olive Oil
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon paprika
- 1/4 teaspoon cayenne pepper
- 1 14 ounce can reduced-sodium chicken broth
- 1 1/2 cups water
- 2 15 ounce can garbanzo beans, rinsed and drained
- 1 10 ounce package frozen whole kernel corn (2 cups)
- 2 medium tomatoes, chopped (2 cups)
- 2 tablespoons snipped fresh cilantro
- In a 3- to 4-quart saucepan or Dutch oven cook onion, sweet pepper, and garlic in hot oil over medium-high heat about 4 minutes or until onion is tender, stirring occasionally. Stir in cumin, paprika, and cayenne pepper; cook and stir for 1 minute.
- Carefully add the chicken broth, water, beans, corn, and tomatoes. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes. Ladle into serving bowls. Sprinkle with cilantro.