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Beef stew
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We’ll start by hearing some oil and adding the onions and celery to this. You want to fry this on a low heat for about 5 minutes. Just until they start to soften.
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Now we’ll add the carrots, some bay leaves and our thyme. You can use dried if you can’t get or don’t want to use fresh.
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That will carry on frying for about 2 minutes just to release the flavour. When you’re done, tip everything into your big pot or slow cooker. Try to leave the oil if you can and hang on to that frying pan. We’re going to use it in a little bit, so don’t wash it up yet.
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You can crumble some stock cubes, using low salt varieties, or use something like low sodium soy sauce to add that richness. I’ve heard of people using coffee granules or small amounts of cocoa powder. It can be fun to experiment. But I’ll go with some low salt stock cubes and also add some ground black pepper.
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We’re going to now put the beef or mushrooms into our frying pan, browning it in batches. Once each batch is done, we add it straight to our slow cooker or pan.
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So now everything is ready to go. We just turn the heat up.
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If you want to save this and freeze it for future meals, I would suggest putting it into your containers and leaving it to cool before freezing. When you’re ready to re-heat, pop it on the hob or in the microwave and heat it up slowly. You may need to add a touch of water to help it along.
Sign off: And that’s our beef stew. Let us know in the comments if you’ve tried it out yourself or if you have any questions.
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We’ll start with chopping up the garlic, carrots, celery and leeks.
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When you’re done, pop them into your large pan.
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And then pop them into the big pot as well. Add the tomato puree, coriander and thyme leaves, you can use dried thyme as well. If you want to add a vegetable stock cube or bouillon powder, feel free to do that now. If you’re worried about salt, there are low salt alternatives. Or you can use ???.
So that’s all the ingredients. Now we just add one and a half litres of boiling water and stir. Then we can cover and leave to simmer for about 30 minutes or until the vegetables and lentils are tender.
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If you want or need to thicken the soup, we’re going to ladle out a third to a half of the soup, depending on how thick you want it. We’re going to put that into our blender and whizz it up.
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Once it’s all blended together, we just pour it back into our soup and it’s ready to serve.
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We can ladle this straight into bowls to eat right now, maybe with a bit of nice bread. Or you can put it into some containers for freezing. It freezes really well. I would recommend letting it cool before going into the freezer, just to save your freezer some work.
Sign off: And that’s our lentil and vegetable soup. Let us know in the comments if you’ve tried it out yourself or if you have any questions.
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We’ll start by finely chopping the onion and garlic. The goal is to make this as small as you can. Don’t worry though if it isn’t as finely chopped as this. We’re going to cook this for a good long while, so it will reduce a bit.
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Now we just add those straight to our slow cooker or pan. This should not be on yet.
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You can add some salt or a low salt alternative now, but you don’t have to. ???
Then it’s time to let it cook. On a slow cooker, you can go with a low heat for eight hours or a high heat for four. If you’re cooking it on the hob, I’d heat it up to simmering and then turn it down and cook for at least an hour. Just come in a stir occasionally.
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I’ve boiled a bit of gnocchi here and I’m just going to stir a couple of spoons of the sauce through. A little cheese on the top and I’ve got a quick hot lunch.
Sign off: And that’s our tomato sauce. Let us know in the comments if you’ve tried it out yourself or if you have any questions.
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Jollof rice
In this recipe, we’re going to make jollof rice. This is a popular West African dish that has lots and lots of variations. I’m doing this as a vegan friendly recipe, although a lot of people make this with prawns, chicken, beef or other meat.
It’s one of those recipes with lots of different stories about where it originated. I’m not going to get into any of that here.
But it is a great one for when you have a bit of time to cook, maybe on a Sunday or when you have people coming round.
Depending on how many of the ingredients you have around the house, this will probably cost between £3 and £10 to make.
You’ll need a knife and chopping board, a blender, a sieve, a large pot with a lid, some measuring spoons and a jug.
We’ll start by washing the rice. You can rinse it in the sieve and then just set it aside.
Now we’ll chop the tomatoes, pepper, onion and ginger. These can be chopped quite roughly, as they’re just going to go into the blender.
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If you don’t want this to be too spicy, just use less of the Scotch Bonnet pepper. Or you could even leave it out and just add 1 to 2 teaspoons of Cayenne pepper.
Feel free to pop those in a bowl and cover them if you need a rest now.
Next we’re going to make the sauce. So we’ll put those tomatoes, peppers, onion and garlic from before into the blender and whizz it up.
Once you’ve got that into a nice sauce consistency, heat up the oil in our large pot and add the sauce. Take care not to let the oil splash up.
Cook that for about three minutes.
Now we add the curry powder, thyme, tomato paste and vegetable bouillon cubes. If you’re worried about your salt intake, there are low salt alternatives to these or you can use ???.
And we cook that for another couple of minutes.
Can they take a break now? Let this cool and then come back to it?
Now we take our rice, that’s all rinsed, and add it to the pan. Stir it so that the rice is totally covered by the sauce.
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Once you’ve got it all covered, add your water or vegetable broth. If you are worried about salt, feel free just to use water here.
Bring this up to the boil and then cover and reduce to a low heat.
You’re going to let this cook for between 45 to 50 minutes. You’ll know when it’s ready when the rice is fluffy and tender. It shouldn’t be chewy.
If you did want to add some cooked chicken or prawns, you can do that when.
So here’s one I made earlier. You can see that lovely colour and how fluffy the rice is.
Sign off: And that’s our jollof rice. Let us know in the comments if you’ve tried it out yourself or if you have any questions.
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