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Ardal blog ar gyfer ryseitiau gan ddefnyddio eitemau bwyd rydyn ni'n eu stocio

Both light and comforting, this dish of slow-cooked runner beans in a rich, spiced tomato sauce can make a delicious and healthy main (vegetarian without the optional pancetta).
Serve it with brown rice, or with couscous flavoured with lemon juice and zest, chopped black olives and finely chopped parsley and mint.
If you have a glut of runner beans to contend with, this freezes well.

 

Cynhwysion

2 tbsp oil for frying, e.g. vegetable or sunflower
2 onions, sliced
smoked pancetta or chorizo (optional for non vegetarian version)
2 garlic cloves, finely chopped
1 tsp cumin seeds
ΒΌ tsp paprika
500g runner beans, topped, tailed and trimmed each side with a veg peeler, cut into 1cm slices on the diagonal
450g ripe tomatoes, diced
juice of 1 lemon
6 tbsp veg stock
salt and pepper

 

Dull

1: Heat the oil in a large pan and cook the onion with a pinch of salt on a very low heat for 10-12 minutes until soft.
2: Add the garlic, cumin and paprika. Turn the heat up slightly and cook for another couple of minutes.
3: Add the beans, tomatoes, lemon juice and stock. Season. Bring to the boil, cover and simmer gently for about 40-45 minutes, until the beans are very soft.

 

A light supper using your courgettes.

Recipe from our local veg supplier Plas Flowers

Cynhwysion

2 medium courgettes
1 medium onion
2 tbls (or to taste) plain yoghurt
vegetable oil, or preferred cooking oil
1 tbsp black mustard seeds
salt
ground black pepper
cayenne pepper

Dull

1: Grate courgettes coarsely and squeeze to reduce liquid.
2: Slice onion in fine half-moons.
3: Heat oil in a frying pan, add mustard seeds and when pop add onion and fry for 2 mins
4: Add squeezed courgettes and fry, stirring, for 3 mins.
5: Allow to cool slightly then fold in the yoghurt, add salt and ground black pepper to taste, and sprinkle over cayenne pepper

This soup is ideal for different squashes or even sweet potato.
Make a large batch and freeze the extra

Cynhwysion

2 tbsp oil - e.g. rapeseed or coconut
1 large onion, chopped
600g squash (weight when peeled and deseeded) peeled, deseeded and cut into 1cm cubes
2 large cloves of garlic
1 pack of creamed coconut made up to 400ml of coconut milk (or a tin of)
1 tbsp curry powder
450ml vegetable (or chicken) stock

Dull

1:  Heat the oil in a saucepan over a medium heat
2:  Add the onion and garlic - cook for 2 minutes
3:  Add the squash - season and stir to mix
4:  Turn the heat to low and cover - ideally with a piece of parchment (or butter wrapper) and saucepan lid.
5:  Cook slowly for 10 mins, stiring occasionally until they are tender
6:  Make up the coconut milk and whisk to remove any lumps
7:  In the saucepan - add curry powder and turn up the heat for a minute whilst you stir it in
8:  Add the coconut milk and stock and bring to the boil
9:  Now blend until smooth.  Be careful, it's hot

Cynhwysion

IMG 4364 Orange Salad 1
5 juicy Oranges (in season, Blood Oranges are ideal)
3 Fennel Bulbs
1 small Red Onion, finely sliced
Juice of 1 small Lemon
5 tablespoons of extra virgin Olive Oil
Salt and pepper

Dull

1.  Mix the lemon juice, olive oil and salt and pepper together for the dressing.

2.  Trim the fennel, removing any tough outer leaves and stalks, whilst reserving the feathery bits to garnish. Quarter the bulbs lengthways and cut out the tough heart at the base. Slice the fennel very finely and throw it into the dressing. Finely chop the feathery bits and add them with the red onion.

3.  Slice the ends off the oranges so they are flat top and bottom. Set the orange on one of it bases and with a small sharp knife cut the peel and pith from the fruit into strips, working from top to bottom all the way round. Slice the oranges into rounds, removing the seeds and reserving any juice that escapes.

4.  Add the oranges and juice to the fennel and onions. Mix gently and serve.

Variation: add 125g of black olives when you combine the oranges with the fennel.

Tomatos Spanish Beans

Cynhwysion

1 tblsp Olive Oil
1 Onion, diced
3 Garlic Cloves, finely chopped
1 tsp smoked Paprika
2 Bay Leaves
1 can Butter Beans (400ml), drained & rinsed (or 240g of home cooked)
600g fresh tomatoes - multi coloured if possible
salt & black pepper
2 large handfull Spinach or Chard, rinsed and roughly chopped

Dull

In a large saucepan, heat the oil over a medium heat.

Add the onions and fry, stirring continuously for 3-5 minutes until soft but not browned.

Add the garlic, paprika and bay leaves and fry for a further minute.

Add the chopped tomatoes and season with salt & pepper

Stir well and reduce the heat to low

Simmer for 15 mins

Add the beans and spinach/chard and stir through until piping hot and spinach/chard has softened

Serve with crusty bread or grain of your choice

Serves 2 for Main or 4 as a side