Roast Cauliflower and Cannellini Bean Soup

A cold Winter’s day call for a nice bowl of warm, filling and nourishing soup, and with Cauliflower in season, what better soup to make than a Roast Cauliflower and Cannellini Bean Soup.

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I do already have a Creamy Bacon and Cauliflower Soup on my blog, which is very popular, and super delicious, but if you are looking for a wholesome meat free cauliflower soup, then this is the one for you. The addition of the cannellini beans adds a quality source of plant based protein, helping to increase satiety and assist with muscle repair and growth, as well as being a rich soluble fibre source. Legumes, pulses and beans are often a forgotten group of foods, especially for meat eaters, which is a shame as they are a nutritional powerhouse. I am trying to include these into my cooking and our meals on a more regular basis.

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Cauliflower is a vegetable which belongs to the brassica family, the same family as broccoli, brussel sprouts and cabbage. It is very low in calories and a good source of fibre, which is important for digestive health, and antioxidants, such as vitamin C, which helps to boost the immune system and improve heart health. By roasting the cauliflower prior to making this soup, enhances the flavour of the cauliflower and provides a deep caramelised flavour, which pairs really well with the parmesan cheese that is added at the end.

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We have had this batch of cauliflower soup with some Pumpkin, Cheese and Rosemary Scones, a Not Quite Nigella recipe, which is linked here. These scones are light, fluffy and oh so flavoursome – definitely worth a try. If you’re not into scones, a nice crusty piece of bread with some butter works nicely, or even the soup on it’s own makes a great meal.

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The kids ate some of this soup. I wouldn’t say they loved it, but they ate it (except Elise, who threw her bowl on the floor…she is only 17 months, so I won’t take it to heart)! Despite this, I will continue to make soups like this and keep offering to the kids, and one day (hopefully) they will really enjoy them, and ask for a second bowl. Persistence and food exposure is key when it comes to kids.

Enjoy xx.

Ingredients:

  • 1 head of cauliflower, cut into florets
  • 3 tbs extra virgin olive oil
  • 2 red onion, sliced
  • 4 cloves garlic, crushed
  • 5 sprigs of thyme
  • 2 cups of broccoli florets
  • 1 tin cannelini beans, drained and rinsed
  • 4 cups of chicken or vegetable stock
  • Pinch of nutmeg
  • 2 tbs lemon juice
  • 1/2 cup grated parmesan cheese
  • 1/2 cup milk
  • Salt and pepper to taste

Method:

  1. Heat the oven to 180°C and line a baking tray with baking paper.
  2. Place the cauliflower florets into a bowl, drizzle with 2 tbs of olive oil and place onto the baking tray and bake for 30-40 minutes or until golden brown.
  3. Heat a large soup pot over medium heat, add remaining olive oil and onion and cook, stirring regularly for 6-7 minutes or until soft, translucent and golden brown. Add garlic and thyme and cook for a further 2-3 minutes.
  4. Add the roasted cauliflower, broccoli florets, stock, cannelini beans, salt and pepper and bring to the boil. Once boiling, reduce the heat to low and simmer for 15-20 minutes or until broccoli is tender. Allow to cool slightly.
  5. Using a stick blender, blend the soup until smooth. Add the cheese, milk, nutmeg and lemon juice and blend until incorporated.
  6. Serve topped with some fresh chives.

Moroccan Vegetable Stew

With the weather starting to cool down again, I have pulled the slow cooker out for some wholesome, hearty meals that require very little preparation.

I have only had a slow cooker for a few years and I really don’t know what I did before it.  I particularly find it very useful for the days that I am working, as I can get everything ready that morning or the night before and then turn it on before I go to work, then when we return home, not only does the house smell amazing, but dinner it ready – just like going to a restaurant, right!!??! 🙂 On the days that I work, I finish between 5-5:30pm, and by the time I pick the kids up from childcare and after school care, we don’t get home until around 6pm, and we like to have the kids in bed at 7pm, which leaves little time for meal prepping.

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Once I got home, I added the cannellini beans to the Moroccan Vegetable Stew while the kettle was boiling for the cous cous. Once the kettle boiled I cooked the cous cous, and while this was cooking, served up the stew (in which time the cous cous was pretty much done), topped with yoghurt, preserved lemon and coriander, so we were eating around 6:05pm. Win!

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The kids enjoyed this, which was great as it had a variety of vegetables and beans/legumes for a protein source. If you wanted you could definitely add some chicken or lamb to this at the start if you wanted it to be a meat containing meal.

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If you didn’t want to serve this with the cous cous, you could leave it out and have it as a soupy stew or with some fresh crusty bread to mop up the juice.

Enjoy xx.

Ingredients:

Serves 4-6

  • 1 onion, sliced
  • 1 tbs ginger, grated
  • 2 cloves garlic, crushed
  • 1/3 head of cauliflower, cut into small florets
  • 300g pumpkin, peeled and diced
  • 400g tin chickpeas, drained and rinsed
  • 2 tsp ground cumin
  • 1 1/2 tsp ground cinnamon
  • Pinch of saffron
  • 1 tsp harissa
  • 1 tsp turmeric
  • 1 tsp honey
  • 1 cup chicken or vegetable stock
  • 400g tin crushed tomatoes
  • 400g tin cannellini beans, drained and rinsed
  • 2 cups baby spinach leaves, chopped
  • Cous cous, to serve
  • Natural yoghurt, to serve
  • Preserved lemon, finely chopped or squeeze of lemon juice, to serve
  • Fresh coriander leaves, to serve

Method:

  1. In a small bowl, combine the cumin, cinnamon, saffron, harrisa and turmeric and mix to combine.
  2. Into the slow cooker, place the onion, ginger, garlic, cauliflower, pumpkin, chickpeas, spices, honey, stock and tomatoes. Mix gently to combine, place the lid on the slow cooker and set to low and cook for 8 hours.
  3. When ready to serve, add the cannellini beans and spinach and mix to combine, allowing to cook for another 5 minutes.
  4. Place the cous cous into a bowl, allowing ~1/3 cup of uncooked cous cous per person, and cover with equal amounts boiling water. Cover and allow to sit for 5 minutes.
  5. Divide cous cous between bowls, top with the stew and serve with a dollop of natural yoghurt, lemon and coriander leaves.

Tuna and Bean Nicoise Style Salad

First of all, apologies for my absence in posting new recipes, but the holiday season and lack of routine has left me trying recipes out of new cookbooks I have been given or making quick meals, therefore, not coming up with anything creative and worthy of posting, but I’m back and will be aiming to post new recipes a little more frequently, as well as hoping to make a start on my cookbook this year!

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Tuna and beans (from a tin) are 2 ingredients which are highly nutritious and can be used as a meal in themselves or added to other amazing ingredients to make something really special, such as this salad.

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My inspiration for this salad came from an Instagram post from one of my oldest friends and ex-housemate. She was given a whole heap of tomatoes from her neighbour on a 40 degree day and mixed them with beans, tuna and pickled onions and lunch was sorted! This set my tastebuds tingling, so I sought out what we had in the vegetable garden and added a few more ingredients to the base, along with a dressing and thus we have this salad. Perfect as a meal by itself or you can omit the tuna and serve as a salad at a BBQ.

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Tuna, or other oily fish (salmon, sardines, cod) should be eaten three times per week to get the required amount of essential fatty acids the body needs. As most people wouldn’t eat whole or filleted fish three times per week, tinned fish is not only convenient, it also makes reaching this target more achievable. Tinned tuna is great for a snack and also a great addition to a salad to make it into a meal. My favourite tinned tuna is Sirena tuna as it’s not as fishy or cat food like as some of the other brands. Essential fatty acids, or omega 3s are really important for brain and heart health and have also been shown to improve mental health when consumed regularly, as well as decreasing risk of cardiovascular disease.

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You can use any beans for this salad. Four bean mix, borlotti, chickpeas, butter beans, cannellini beans, red kidney beans, whichever you feel like using. The beans I used, on this particular occasion, were chosen by Mark and Claire (who loved the salad by the way). If you prefer to soak your own beans then feel free to do so. Beans are a great source of fibre and non-animal protein, making them a really good choice for vegetarians and vegans to help to get adequate protein in the diet. If you are a vegetarian or vegan, you would obviously omit the tuna from this recipe and the feta.

Enjoy xx.

 

Ingredients:

Serves 5

  • 2 x 400g tins beans (I used butter beans and cannellini beans), drained and rinsed
  • 1/2 red onion, sliced thinly
  • 2 tbs white wine vinegar
  • 1 cob of corn, kernels removed
  • 1 punnet of cherry tomatoes, halved
  • 100g green beans, ends trimmed, blanched and cut into thirds
  • 1/2 lebanese cucumber, cut into 1cm cubes
  • 50g olives, roughly chopped
  • 2 spring onions, finely sliced
  • 2/3 cup parsley, chopped
  • 1/2 an avocado, cubed
  • 50g feta, crumbled
  • 190g tin Sirena tuna, oil drained

Dressing:

  • 2 tbs white wine vinegar
  • 2 tbs extra virgin olive oil
  • 2 tsp Dijon mustard
  • 1 tsp capers, chopped

Method:

  1. Slice the onion as thinly as you can (a mandolin works well here) and place into a small bowl along with the white wine vinegar. Mix well and set aside for at least 20 minutes.
  2. Place the rinsed beans in a large bowl, along with the corn kernels, tomatoes, cucumber, green beans, olives, spring onion and parsley. Mix well to combine.
  3. Prepare the dressing by placing all ingredients into a small bowl and stirring well to combine.
  4. Add the avocado and feta to the beans, pour the dressing over the top and gently toss to allow the dressing to spread through the salad.
  5. Place into a serving dish or onto plates and top with tuna.

Broad Bean, Mint and Feta Dip

The broad beans in our garden have gone crazy in the past few weeks, so we have plenty to get through. This dip is a great way to use up a good amount of broad beans.

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Every year we have planted broad beans, we have had great success, although, they always seem to come later in Spring, making it tricky for getting the Summer veggies in. Some of our favourite ways to use broad beans are in a salad, in a Spring vegetable pasta dish or in our favourite meatball recipe out of Ottolenghi’s Jerusalem Cookbook.

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I first made a dip similar to this a couple of years ago, but I have refined it and this recipe is the better version. It’s creamy, light and tasty with a hint of garlic, but not so much that it lingers for hours and a touch of mint which adds a freshness to the mouth, but not in the way that toothpaste does 🙂

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Broad beans have 2 shells, one which needs removing, one which doesn’t. The outer shell, which is really a pod and the inner shell, which is more visible once cooked or blanched, and does not need to be removed to be eaten. I normally leave this shell on as it provides extra fibre and it is quite time consuming to remove, but in this recipe, it needs to be removed….sorry!

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The kids have really enjoyed de-podding the broad beans and do an excellent job at it. I have been setting them up at the table with the scraps bin and a bowl and a pile of broad beans and they happily de-pod them all while I am in the kitchen cooking. Super helpful!

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This dip is great on its own with veggie sticks or crackers, as an addition to a cheese and dip platter, spread on bread or even dolloped on top of a cous cous salad.

Enjoy xx.

Ingredients:

  • 500g de-podded broad beans, fresh or frozen
  • 1 small clove garlic, crushed
  • 100g smooth feta (I used Lemnos)
  • 2 tbs chopped mint
  • 1-2 tbs lemon juice
  • 20g grated parmesan cheese
  • Salt and pepper

Method:

  1. Cover the broad beans with boiling water and allow to sit for 3-4 minutes. Refresh under cold water.
  2. Remove the shell of the broad beans. Keep the bean, discard the shell.
  3. Place the beans and remaining ingredients, except lemon juice into a food processor and blitz for 30 seconds. Remove the lid and scrape down the sides.
  4. Add 1 tbs of lemon juice and blitz again until well combined. Add more lemon juice until you have the desired consistency. It should be thick dip.
  5. Place into bowl and serve with veggie sticks and crackers.
  6. Store in an airtight container in the refrigerator for 4-5 days.