Bolognese

Based on Jack Monroe’s Lentil Bolognese from the budget cookery book A Girl Called Jack (easily one of my favourite cookery books – you can tell from the well-thumbed pages of my copy!), this makes a very satisfying, healthy and wholesome meal. Serve with spaghetti (I use well-washed Konjac noodles or buckwheat noodles for health reasons) or bread (I use high protein, low carb bread) and grated cheese or a sprinkling of nutritional yeast.

Serves 6

1 tbsp olive oil

2 onions, finely chopped, or 200g frozen chopped onion

1 tsp garlic powder

5 carrots, grated

1 green pepper, grated (or finely chopped)

2 tins tomatoes

250g green lentils

1 tin reduced sugar baked beans

150g frozen kale or spinach

2 stock cubes

1 tsp asafoetida

2 tsp dried mixed herbs

2 tbsp Worcestershire sauce

3 litres water

2 tsp smoked paprika

1 tbsp tomato purée or ketchup

 

  1. Heat the oil over a medium-low heat in a large saucepan or stockpot.
  2. Add the onion and leave to heat through until the onion is soft and waxy.
  3. Add the carrot and pepper, stir.
  4. Add the remaining ingredients.
  5. Stir well.
  6. Bring to the boil, then reduce the heat.
  7. Simmer with the lid off until the mixture has reduced to a lovely, thick bolognese sauce, stirring occasionally to make sure it doesn’t catch on the bottom of the pan. I left it to simmer for several hours. You could transfer it to a slow cooker at this point and cook on low for 6 hours or high for 3 hours.
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Moroccan-style Low-carb Stew

This is a vegetarian dish, but can easily be made vegan by replacing the Quorn with a tin of chickpeas or other non-meat mince. It serves 6 with leftovers, and is easily freezable.

 

You will need:

2 onions, chopped (I use my food processor’s chopping blade to chop things quickly and easily)

2 celery sticks, chopped

4 carrots (I used three ginormous carrots), chopped

2 red or yellow peppers, chopped

1 tin reduced-sugar baked beans (chickpeas would be better, but I didn’t have any in the cupboard)

300g Quorn mince

2 vegetable stock cubes

1 tablespoon extra virgin olive oil

1 tsp asafoetida

2 tsp ready-chopped ginger (I used Batts Easy Ginger from Lidl) or a 5cm piece of ginger, chopped

5 tsp ready-chopped garlic (again, I used Batts Easy Garlic from Lidl) or 5 cloves of garlic

4 tsp ground cumin

2 tsp ground coriander

5 tsp paprika

4 tsp turmeric

100g dried apricots, chopped (you can buy chopped dried apricots if you’re a Spoonie, like me)

Water

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What a mess after I cook! I have to rest before I can begin tidying.

1. Put the olive oil in a large saucepan or in a slow cooker.

2. Add the onions and peppers. Cook on a medium heat until soft (around 20+ minutes on high if you’re using a slow cooker).

3. Add the remaining ingredients.

4. Add 2l water.

5. Give it a good stir.

6. Now you have several options:

a) bring to the boil, then turn down the heat and simmer for 30 minutes.

b) leave on the lowest hob (stove top) setting for four hours or more.

c) if using a slow cooker, cook on high for four hours or low for six hours.

7. Enjoy!

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TOP TIPS

Why not try some garlic bread or, for a low-carb vegetarian option try this recipe for Almond Flour Dumplings? It’s not my recipe but I am going to try it.