This wholesome recipe is based on a basic bean hotpot recipe, I’ve just added in a few extras to make it a bit more interesting. The thing I love most about beans and pulses is that you can get really creative with them and make them taste completely different every time and you can use them in numerous different ways. What’s great about this dish, like many bean and lentil dishes, is that it’s easy to prepare, the main ingredients are basic store cupboard ingredients, you only need one pot (less washing up!) and it keeps well in the fridge. I usually make this for dinner and then have the rest for lunch the following day (if you don’t have a microwave oven at work, you’ll be pleased to know that it tastes just as good cold).
(Serves 4)
Ingredients:
1 tbsp olive oil
1 onion, chopped
1 red pepper, diced
1/2 courgette, chopped small
tenderstem broccoli (about 6 stems)
2 garlic cloves
100g red lentils
100g quinoa
500ml water
2 tsp bouillon powder
2 carrots, diced
1 can of mixed beans (in water)
1 can of chopped tomatoes
1 tsp coriander seeds
1 tsp fennel seeds
7 peppercorns
1-2 tbsp lemon juice (to taste)
(Salt)
Handful of fresh coriander, chopped
Method:
Heat the olive oil in a pan and sauté the onion for 5 mins.
Add the garlic, red pepper and courgette and continue cooking for 1 minute while stirring continuously
Add the lentils, stock, peppercorns, fennel seeds, coriander seeds, carrots and beans. Bring to the boil. Cover and simmer for about 10 minutes.
Add the quinoa, tomatoes and broccoli. Cover and simmer for another 15 minutes.
Season with lemon and salt (I never add salt to this dish as with the stock it’s salty enough for my taste!)
Remove from heat and stir in the chopped coriander.
Serve on it’s own or with a spoonful of natural yoghurt.
Few notes about the ingredients:
1. Bouillon powder can be bought in most good supermarkets, though sometimes in Dublin you still have to go to a healthfood shop for it. You could use normal stock cubes instead if you can’t find it. I prefer to use (Marigold Swiss Vegetable vegan) bouillon powder because it contains no preservatives or artificial flavouring, it’s yeast and gluten free and lower in salt and saturated fat than most normal stock cubes.
2. Vegetables – I really like a red pepper in this hotpot but I didn’t have any in today so I left that out and used what I had instead, which was tender stem broccoli and courgette. Almost any vegetable works well in this dish!
3. Canned goods – check that your beans and tomatoes have no added sugar, salt or other nasty things.
4. Quinoa is a seed that looks a lot like couscous. It’s a great source of protein and nutrients such as magnesium, manganese, iron and phosphorus and is hence said to have many health benefits, especially for those who suffer from migraines, diabetes or atherosclerosis. It’s become more and more popular in recent years and even Tescos now have their own brand quinoa so it should be easy enough to find. (Just avoid red quinoa which, in my opinion, is horrible.)
Nutritional facts (per serving):
320 calories
50g carbohydrates
16g protein
6.5g fat
8.8g fibre
