Enough for 2 lunch box portions:
- 1 tin tuna steak (drained);
- 1 tin borlotti beans (drained and rinsed);
- 1/2 small onion (chopped);
- 1 piece of fennel (peeled from a bulb and chopped);
- About 8 sprigs of flat parsley ( roughly chopped);
- Dressing made with olive oil, lemon juice and black pepper.
Mix all the ingredients (except the dressing) together, then mix in sufficient dressing, so that the mixture is moist but not too wet.
As usual, this comes with cherry vine tomatoes, beetroot, spring onions, carrot sticks and oil and vinegar dressing.
This recipe is based on one I found on the internet, but the ingredients are what I had left-over or in the cupboard/fridge, so it’s unlikely to be very authentic. Enough for 3:
- 1 tbsp oil
- 1 medium onion (chopped)
- 2 cloves garlic (crushed/finely chopped)
- 2 red chillies (deseeded and finely chopped)
- A 10cm piece of chorizo (thinly sliced)
- 1 red pepper (roughly chopped)
- 1/3rd of a large butternut squash (peeled, seeds removed and cut into approx 2cm cubes) or equivalent amount
- 400g tinned chopped tomatoes
- 1 tsp vegi-stock powder
- Hot water
- 400g tinned borlotti beans (drained)
- Some green vegetables (I used about 70g of kale)
- 2 tbsp mango chutney
- Black pepper
- A few torn coriander leaves
Gently fry the onion, garlic and chilli until they have softened (about 5 minutes); add the sliced chorizo and fry for 3 minutes (stirring occasionally); add the red pepper and butternut squash and cook for another 3 minutes.
Add the tomatoes, the stock powder, and sufficient hot water to cover the mixture; bring to the boil and simmer for about 30 minutes (or until the butternut squash has cooked).
Add the beans and the green vegetables; bring back to the boil and cook until the green vegetables are sufficiently cooked.
Stir in the mango chutney. Add black pepper to taste, and serve sprinkled with coriander.
This is a quick hearty soup for supper (enough for 3).
- Olive oil
- 1 medium onion (diced)
- 1 medium carrot (diced)
- 1 stick celery (diced)
- 1 clove garlic (peeled and chopped)
- 200g passata (or half a tin of chopped tomatoes)
- 1 litre hot water
- 1 heaped teaspoon vegi-stock powder
- large pinch of oregano
- 1 large courgette (sliced)
- 2 handfuls of pasta (something similar to macaroni is good, but any pasta will do)
- about 20 green beans (topped, and cut in half)
- 1 tin borlotti beans (drained)
- freshly ground black pepper to taste
- 80g finely grated Parmigiano (or strong cheddar)
Heat a small amount of oil in a large saucepan. Add the diced onion, carrot and celery, and fry gently for about 5 minutes (this is the Italian ‘soffritto‘ which is the basis of many Italian dishes). Add the garlic and fry for another 2 minutes.
Add the passata. the hot water, the stock powder and the oregano. Stir and bring to the boil. Simmer for 5 minutes, then add the courgette and continue to simmer.
After 5 minutes add the pasta and simmer more rapidly for about 7 minutes. The add the green beans and simmer for another 2 minutes, then add the borlotti beans and simmer for about 2 more minutes.
Make sure the pasta is cooked (if not simmer a little longer). Then add black pepper to taste, and serve with grated cheese.