OK, here’s my first blog about food and I feel I should come clean from the start; all of my food posts should feature a disclaimer making it clear I do not like cooking.
Or perhaps it would be more accurate to say I don’t like the time it takes to prepare and cook food because I have too many other things I want to do with that time, (as I’m sure any of you who work full-time while trying to fit in exercise and some down time – perhaps a bit of product testing and blogging too?! – can relate to).
However, I’m not a fan of shop-bought pre-prepared food and I do like to experiment and create simple, minimally processed, low-fat, tasty dishes. If I can create these in as little time as possible, using just my sorely over-worked microwave, I’m all the more pleased with that achievement.
So if you’re happy with the above disclaimer, please read on…
This tasty little number is one of my favourite quick meals. It’s vegan and is mostly fresh and unprocessed, and offers a good dose of protein.
Within ten minutes of getting your ingredients out you’ll be sat down tucking in, so it’s perfect for anyone who doesn’t have a lot of time to cook, but doesn’t want to eat pre-packed foods which are often processed and contain too much salt.
A 400g can of red kidney beans
A couple of big (really big) handfuls of fresh spinach
Soy sauce (optional, because it is quite salty)
Cherry tomatoes (halved)
More chopped garlic
You’ll need to:
- Drain and rinse the beans. Put in a good-sized microwavable bowl with the soy sauce (to taste), chopped garlic and the halved cherry tomatoes (I sometimes also add a squirt of tomato puree). Cover and microwave on full power for three minutes.
2. Wash and slice the mushrooms really thinly and pop in a smaller microwavable bowl with some chopped garlic. You don’t need to add anything else because they’ll cook in their own moisture. Cover.
3. Once the beans ping, put the mushrooms in for two minutes on full power. Give the bean mixture a stir – the beans should have softened nicely.
4. While the mushrooms are cooking wash your spinach and give it a good squeeze, then roughly chop. Stir into the bean mixture.
5. Take out the mushrooms, put the beans and spinach in the microwave, uncovered, for approximately one and a half minutes.
6. Pop a bit of salad on your plate – something simple like I did; chopped cherry tomatoes, cucumber and lemon garlic olives. Chopped avocado goes nicely too.
7. Then drain and tip out the garlic mushrooms. I’ve served them next to the bean mixture for the photo so you can see them, but usually I use them as a base and tip the beans on top of them.
8. Serve up your spinachy beans and that’s it.
Adjust the amount of garlic, soy sauce and tomatoes to suit your taste whenever you do it, or perhaps you’ll find a secret ingredient of your own that improves this dish for you. Chopped green chilli adds a good spicy kick to it and is a good metabolism booster. You could also serve with steamed broccoli or other veggies and it goes well with Quorn fillets if you want a bigger meal. Enjoy (and let me know what you think).