Black Bean Burgers (Version 001)

• 2 (14 ounce) cans black beans, drained, rinsed, and patted dry
• 1 Tablespoon extra virgin olive oil
• 3/4 cup finely chopped bell pepper (1/2 of a pepper)
• 1 cup finely chopped yellow onion (1/2 of a large onion)
• 3 garlic cloves, minced
• 1 and 1/2 teaspoons ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• 1/2 cup bread crumbs or oat flour
• 1/2 cup feta cheese
• 2 large eggs
• 1 Tablespoon Worcestershire sauce
• 2 Tablespoons ketchup
• pinch salt + pepper

1. Preheat oven to 325°F (163°C). Spread beans evenly onto a lined baking sheet and bake for 15 minutes until slightly dried out.

2. Meanwhile, sauté olive oil, chopped pepper, onion, and garlic over medium heat until peppers and onions are soft, about 5-6 minutes. Gently blot some of the moisture out. Place in a large bowl or in a food processor with the remaining ingredients (cumin, chili powder, garlic powder, smoked paprika, bread crumbs, cheese, eggs, worcestershire, ketchup, salt, and pepper). Stir or pulse everything together, then add the black beans. Mash with a fork or pulse the mixture, leaving some larger chunks of beans.

3. Form into patties– about 1/3 cup of mixture in each.

4. To bake: Place patties on a parchment paper lined baking sheet and bake at 375°F (191°C) for 10 minutes on each side, 20 minutes total. To grill: Place patties on greased aluminum foil and grill 8 minutes on each side. Heat temperature is personal preference as all grills differ. Generally, black bean burgers should grill on medium-high heat about 350°F (177°C) – 400°F (204°C).

Coconut and Tamarind Chicken Curry

Serves 3-4

http://meerasodha.com/coconut-and-tamarind-chicken-curry/

• 1 onion, chopped into rings
• 400g coconut milk
• 600g chicken thigh fillets, cut into 3cm x 3 cm pieces
• 10 curry leaves
• 1 dried red chilli, finely chopped
• 1 tbs coriander seeds, crushed in a pestle and mortar
• 1/2 tsp turmeric powder
• 1/2 tsp cinnamon powder
• 1/2 tsp coriander powder
• 1 tsp tamarind paste
• 1 tsp sugar
• 4 cloves of garlic, minced
• 1 inch ginger, grated
• 1 cinnamon stick (not essential)
• 1 tsp salt
• 2tbs rapeseed oil

Pop the oil in the pan and get up to a medium heat. Add the onions, cinnamon stick and curry leaves and cook for around 10 minutes until they’re  do keep stirring every now and then to ensure they cook evenly. They should be lovely and golden.
Now add the grated ginger and garlic, stir for a couple more minutes and add the rest of the spices and the salt and sugar.

Stir again and add the chicken. You want to seal the chicken, cooking it for around 6-8 mins. I pop the lid on the speed up the process.

After this time add the tamarind paste, stir and add the coconut milk. Stir again and pop the lid on for around 30 mins on a low to medium heat – stirring every now and then.
The curry should turn a golden brown and thicken up very slightly. Eat hot and quick with basmati rice (and don’t forget to take out the cinnamon stick)

Lamb Bhuna

From BBC Good Food

600g lamb neck fillet or shoulder, cut into large
chunks

For the marinade
6 garlic cloves, finely grated
thumb-sized piece of ginger, peeled and finely grated
2 tbsp  malt vinegar
ó tsp ground cinnamon
1 tbsp sunflower oil

For the sauce
3 tbsp sunflower oil, plus a little extra if needed
2 onions, finely chopped
10 curry leaves
2 dried chillies, or ó tsp chilli flakes
1 tsp cumin seeds
1 tsp mustard seeds
1 tsp ground coriander
ó tsp fenugreek seeds or ground fenugreek
1 tbsp tomato purée
400g can chopped tomatoes
1 tsp garam masala

To make the marinade, combine the ingredients with a large
pinch of salt in a large bowl. Toss in the lamb, cover and marinate
for 1 hr at room temperature, or chill overnight.

For the sauce, heat the oil in a flameproof casserole and fry the
onions for 10 mins, stirring until soft and golden. Drizzle in more
oil if the pan gets dry. Add the curry leaves and chillies and fry for
a few minutes, then add the spices and cook for 5 mins more
until the onions start to caramelise.

Tip in the lamb along with the marinade and turn the heat to high.
Cook, stirring, for 5 mins until the lamb browns. Add the tomato
purée and cook for 1 min, then stir in the tomatoes and 100ml
water. Bring to a simmer, reduce the heat, cover and cook,
stirring now and then, for 1 hr 20 mins until the lamb is tender.

Uncover and cook for 8-10 mins more until the sauce has
reduced and thickened. Remove from the heat, stir in the garam
marsala and season. Will keep chilled for up to three days or
frozen for two months.

Jamie’s meatloaf

From Jamie's Ministry of Food book

• 1 onion
• olive oil
• 1 teaspoon ground cumin
• 1 heaped teaspoon ground coriander
• 12 Jacob’s cream crackers
• 2 teaspoons dried oregano
• 2 heaped teaspoons Dijon mustard
• 500 g quality minced beef
• 1 large free-range egg
• 2 sprigs of fresh rosemary
• 12 slices of higher-welfare smoked bacon or pancetta
• 1 lemon

• TOMATO SAUCE
• 1 onion
• 2 cloves of garlic
• ½-1 fresh red chilli
• olive oil
• 1 tesapoon smoked paprika
• 1 x 400 g tin of chickpeas
• 2 tablespoons Worcestershire sauce
• 2 x 400 g tins of quality plum tomatoes
• 2 tablespoons balsamic vinegar

1.Preheat the oven to full whack.

2.Peel, finely chop and place the onion in a large frying pan over a medium-high heat with 2 tablespoons of oil.

3.Season, add the cumin and coriander and fry for around 7 minutes, or until softened and lightly golden, stirring every 30 seconds. Remove to a large bowl to cool.

4.Wrap the crackers in a tea towel and smash up until fine, breaking up any big bits with your hands.

5.Add to the bowl of onion with the oregano, mustard and minced beef. Crack in the egg and add a really good pinch of sea salt and black pepper. With clean hands, scrunch and mix it up well.

6.Move the meat mixture to a board, then pat and mould it into a large, rugby-ball shape and rub over a little oil.

7.You can either cook it now or put it on a plate, cover, and pop in the fridge until needed. If you're cooking it now, place the meatloaf in a casserole-type pan or baking dish, then pop in the hot oven.

8.Immediately reduce the temperature to 200ºC/400ºF/gas 6 and cook for 30 minutes.

9.Meanwhile, for the sauce, peel and chop the onion into 1cm dice, then peel and finely slice the garlic along with the chilli.

10.Place in a large frying pan on a medium-high heat with 2 tablespoons of oil, the paprika and a pinch of sea salt and black pepper.

11.Cook for around 7 minutes, or until softened and lightly golden, stirring every 30 seconds or so.

12.Drain and add the chickpeas, along with the Worcestershire sauce, tomatoes and balsamic vinegar.

13.Bring to the boil, breaking up the tomatoes with the back of a spoon, then reduce the heat and simmer for 10 minutes. Taste the sauce and season if needed.

14.To finish, pick the rosemary leaves into a bowl. Remove the meatloaf from the oven and pour all the fat from the pan over the rosemary, mixing well.

15.Spoon your sauce around the meatloaf, lay the slices of bacon or pancetta over the top and scatter over the rosemary leaves. Put the pan back in the oven for 10 to 15 minutes, or until the bacon turns golden and the sauce is bubbling and delicious.

16.Delicious served with a mixed-leaf salad and lemon wedges for squeezing over.

Moroccan Lamb Meatballs in Tomato Sauce

 

• 1 lb ground lamb
• 1 egg, lightly beaten
• 1 clove garlic, very finely chopped
• 2 tablespoons panko crumbs
• 1-1/2 tablespoons fresh mint leaves, finely chopped
• 1 tablespoon fresh parsley, finely chopped
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground cumin
• 1 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons olive oil

For the tomato sauce:

• 2 tablespoons olive oil
• 1/2 cup onion, chopped
• 3 cloves garlic, very finely chopped
• 2 cups diced tomatoes, undrained
• 1/2 to 1 teaspoon cinnamon
• 1/2 to 1 teaspoon ground coriander
• Salt and freshly ground black pepper 

Combine the lamb, egg, garlic, panko, mint, parsley, cinnamon, coriander, cumin, salt and pepper in a large bowl. Form the mixture into 16 to 18 meatballs about 1-1/4-inches in diameter.

Heat the olive oil in a large, heavy skillet over medium-high heat. Add the meatballs and cook until lightly browned on all sides, about 3 minutes total. Transfer the meatballs to a plate, drain the excess fat from the pan and return it to the stove.

To make the sauce, heat the olive oil over medium heat. Add the onion and sauté until soft and translucent, 3 to 4 minutes. Add the garlic and continue cooking until fragrant, 1 minute longer.

Stir in the tomatoes. Add a 1/2 teaspoon each of cinnamon and coriander and season to taste with salt and pepper. Cook for 2 minutes, then taste again and adjust the spices as desired.

Return the meatballs to the pan and turn several times to coat them with the sauce. Cover and simmer slowly until the meatballs are cooked through, 6 to 8 minutes.

Transfer the meatballs and sauce to a serving dish, garnish with parsley and serve with steamed white rice.