This week’s recipe of the week is an easy one pot, mid-week meal, a healthy veggie bean bake. I was given the recipe by a girl I used to live with when I was studying my Post Graduate Diploma in Broadcast Journalism and I have been making it for my friends and family ever since. It’s one of those recipes that is super adaptable, so you can use pretty much any veg you have! If you use low salt stock and only season when you serve, like some of my other recipes, it’s perfect for babies and toddlers too. I always freeze leftovers for my daughter to have at a later date. My friend used to make cheese and spring onion scone toppings to put on the top, but I’ve found they’re a bit of a faff, so I just top it with loads of grated cheese and a few chilli flakes instead.
Recipe of the week: Healthy veggie bean bake
Serves: 3 adults or 2 adults and several portions for the freezer
2 cloves of garlic
1 sweet potato, peeled and chopped (or a handful of baby potatoes, chopped into chunks)
2 large carrots, chopped into chunks
200g mushrooms, chopped
A couple of handful of any other veg – courgettes and peppers work well
1 tsp mild chilli powder
1/2 pint low salt veg stock
1 tbsp tomato puree
2 tsp dried thyme
4 tsp plain flour
1 tin of chopped tomatoes
1 tin of chickpeas (kidney beans or any other type of tinned bean in water work well too)
Heat some olive oil in a large saucepan and slowly fry the onion and garlic for 5 minutes.
Stir in the chilli powder and fry for a few minutes more.
Add all of the veg and the flour. Stir so everything is coated in the flour.
Gradually add the tinned tomatoes, stock, tomato puree and thyme. Cover and boil for 20 minutes until all the carrots and potatoes are cooked. Make sure you stir it a few times in case the flour catches the bottom.
Drain the chickpeas and add to the pan for a further 5 minutes. At this point you may want to keep the lid off if the sauce is looking a bit runny and you want it to thicken.
Serve the healthy veggie bean bake scattered with a few chilli flakes and grated mature cheddar, for a heart warming healthy mid-week meal!
Like I said, I’ve made this with other veg and thrown in parsnips, broccoli and cauliflower before. It’s really adaptable, the main thing is getting a lovely rich slightly spice tomato sauce.
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