TOMATO & COURGETTE STEW
Serve up a simple healthy side of slow-cooked vegetables with basil, garlic and Parmesan cheese
Provided by Good Food team
Categories Side dish
Time 1h10m
Number Of Ingredients 7
Steps:
- Heat the oil in a large frying pan over a medium heat. Add the onion and cook for about 10 mins until softened and starting to go golden brown. Add the garlic and cook for 5 mins more.
- Add the courgettes and cook for about 5 mins until starting to soften. Tip in the tomatoes and give everything a good stir. Simmer for 35-40 mins or until tomatoes are reduced and courgettes soft, then stir in the basil and Parmesan.
Nutrition Facts : Calories 114 calories, Fat 5 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 10 grams carbohydrates, Sugar 9 grams sugar, Fiber 3 grams fiber, Protein 6 grams protein, Sodium 0.3 milligram of sodium
SPICY CHILLI BEAN SOUP
There's minimal prep time to make this hearty vegetarian stew, which works just as well as an easy dinner or packed in a flask for lunch
Provided by Chelsie Collins
Categories Dinner, Lunch, Soup, Supper
Time 50m
Number Of Ingredients 12
Steps:
- Heat the oil in a deep saucepan and fry the chopped onion over a medium heat until tender. Add the garlic and tomato purée, stirring for 1-2 mins until combined. Sprinkle in the spices and cook for another 1 min.
- Tip in the chopped tomatoes, half fill the can with water, and add to the pan. Pour in the stock and simmer on a medium heat for 10-15 mins, uncovered. Season, then whizz using a hand blender until smooth. Add the beans and red pepper, and cook for another 15 mins until the pepper is tender.
- Serve in bowls topped with a small pile of tortilla chips and a lime wedge.
Nutrition Facts : Calories 157 calories, Fat 4 grams fat, Carbohydrate 18 grams carbohydrates, Sugar 10 grams sugar, Fiber 9 grams fiber, Protein 8 grams protein, Sodium 0.5 milligram of sodium
CHILLED MINTY COURGETTE SOUP
This cold seasonal soup makes an ideal starter - its simplicity itself to make
Provided by Good Food team
Categories Dinner, Lunch, Soup, Supper
Time 50m
Number Of Ingredients 7
Steps:
- Heat the oil in a large saucepan, add the onion and cook gently for about 2-3 minutes until softened. Now add the courgettes and dried mint, and stir well to mix with the onion. Cover and cook over a gentle heat for about 10 minutes until the courgettes are softened but not coloured.
- Pour in the stock and bring to the boil, then lower the heat to a gentle simmer. Strip the mint leaves off the stalks and drop them into the pan, then cover the pan and continue simmering gently for 20 minutes or until the courgettes are very tender. Remove from the heat and let the bubbles subside before blitzing in a food processor or blender until smooth (if you like a really smooth soup, simply pour it through a sieve after blitzing). Pour into a bowl and leave to cool, then cover and chill for at least 4 hours (or overnight).
- To serve, taste and season with salt and pepper. Serve in chilled soup plates with a spoonful of cream drizzled in the middle.
Nutrition Facts : Calories 152 calories, Fat 10 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 9 grams carbohydrates, Fiber 3 grams fiber, Protein 6 grams protein, Sodium 0.29 milligram of sodium
COURGETTE & TOMATO LINGUINE
This sauce is based on the classic Italian bacon and tomato sauce, amatriciana - but it's great without the bacon for veggies, too
Provided by Barney Desmazery
Categories Dinner, Lunch, Pasta, Starter
Time 45m
Yield Serves 4 as a starter
Number Of Ingredients 10
Steps:
- Heat the olive oil in a frying pan. Cook the pancetta or bacon until crisp, add the courgettes, then sizzle for 4 mins until golden. Add the garlic and chilli to the courgettes, cook for 1 min, then sprinkle with sugar and splash in the vinegar. Tip over the canned tomatoes, turn up the heat, season with salt and pepper, then simmer for 10 mins.
- While the sauce is simmering, cook the linguine, then drain. Toss the pasta through the sauce, then scatter with parsley and drizzle with a little more olive oil.
Nutrition Facts : Calories 551 calories, Fat 17 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 82 grams carbohydrates, Sugar 11 grams sugar, Fiber 5 grams fiber, Protein 23 grams protein, Sodium 2.24 milligram of sodium
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- Fry the onion and celery gently in oil for 8 minutes, until soft but not coloured. Add the garlic and tomato purée. Fry for 2 minutes. Add the courgette and fry for 3 minutes. Add the tomatoes and stock and season. Bring to the boil, then simmer for 10 minutes. Blitz in a food processor.
- To make the croutons, heat the oil in a non-stick pan. Add the bread and basil and season. Fry on a low heat, turning now and then, until golden. Drain on kitchen paper.
- Reheat the soup if needed and serve with the croutons. Or you could serve this chilled on a hot day.
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