Tag Archives: beans

Low Carb Vegan Bangers and Mash

11 Aug

Over the last few weeks I鈥檝e been looking to reduce my carb intake and replace it with some healthier complex carbs, so I鈥檝e been reinventing some classic dishes. This is a fab take on bangers and mash and it’s delicious.

 

You will need:

1 head of cauliflower

Salt / pepper

1 clove of garlic

2 spring onions, chopped

100mls soya milk

1 pack of Dee鈥檚 Vegan Sausages

1 small tin of beans

 

Method:

Cut the cauliflower into evenly sized pieces and steam for 7-10 minutes until soft.

Next, place the pieces into a blender with all of the other ingredients, except the milk. Blend until smooth and add the soya milk if needed.

Alternatively you can use a potato masher to mash the cauliflower, then separately chop the garlic, add to the cauliflower and stir in the chopped spring onions

Cook the sausages according to instructions, I grilled mine.

Heat the beans for about 3-5 minutes.

Place the mash on a plate, add the sausages and top with the beans!

Yummy low carb bangers and mash!

 

cauliflower ready to steam

 

garlic salt/pepper cauliflower and blend

 

low carb bangers and mash

 

side view yum

 

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Curry bean casserole

23 Aug
canned for a busy day :)

canned for a busy day 馃檪

 

 

This recipe is a favourite from my college days. Every Wednesday I would go to my favourite healthy food stall for lunch. They made the most amazing bean casserole topped with basmati rice, yoghurt, bananas and fresh coriander. This recipe is my version of this great dish.

 

 

 

 

Ingredients :

1 sliced onion

300g sliced mushroom

1 diced celery stick

1 diced carrot

4 chopped cloves of garlic

1-2 inches of chopped ginger

2 teaspoons curry power

2 teaspoons ground coriander

3-4 teaspoons ground cumin

1-2 teaspoon ground turmeric

25-30g chopped fresh coriander

2-3 pints of stock

1-2 red chilli chopped (remove seeds)

4 cans of bean, of your choice (chickpeas, black beans, black-eye beans etc) rinsed

1 can chopped tomatoes

salt/pepper

Method:

Heat a big pot with oil. Add onion and mushrooms, some salt and pepper, and cook on high till browned. Add garlic, ginger, celery, carrots and spices (curry, cumin, coriander, turmeric). Cook for about 3-5 min on medium heat.

Add stock. Add beans, tomatoes and chilli.

Bring to the boil and simmer for 20-25 minutes. Add fresh coriander. Let it sit to cool for 5 minutes, then serve with rice or any grain you like.

Tips:

This is best made in advance and let it sit for a day to improve the flavor.

I love to add more cumin and lots and lots of garlic. And I like mine with bit of a kick – add the seeds from the chilli.

Be careful with chilli, and always wash your hands after handing them.

When I make this recipe I often can it in old jam jars. To can the casserole:

Wash the lids and jars then boil 4-7 min to sterilize them.

Let jars dry.

Add the hot casserole to the jars, leave about 陆 an inch for the top, wipe the jar with a towel if you spilled any on the jar. Put the lid on tightly.

Put the oven on high. Cook for 4-5 min.

Take out and let cool. As the casserole cools, it will create a vacuum and seal the jar. Jars will then be air tight . They can be store as you would other sauces and jams. Use within 3-6 months.

There any may different ways of canning. YouTube is a endless resource of information and has greatvideos.

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