Broadbean, Endame & Pea Dip/Spread : Vegan, Small Households, prep the night before

A startling - in a good way - first course that's full of flavour, colourful and ever-so-easy.

Wonderul herby green dip/spread without a chickpea in sight
'Exceptional' 'Lively, refreshing' 'Absolutely fabulous!'

67goingon50 discovered this wonderfully robust dip/spread while testing recipes for a summer banquet.

What was great about it was not just that it was lively with great flavours and textures and a deep green 'eat-me' colour. 

It was also a make-the-night-before dish, very easy to put together and had only 7 ingredients.   

You do need fresh herbs but there'll be enough left over for garnishes elsewhere.

The dip is versatile...there are plenty of variations depending on what's in your cupboard.

This version is great for singletons or couples but the recipe doubles easily.

Cost: £2.50'ish (6/24)

Serves: 2-3, recipe doubles easily

Ingreds:

250g/8oz (1/2 packet) defrosted frozen broad beans, endame & peas

60 ml vegetable oil

5gm finely chopped fresh mint

5gm finely chopped dill

juice 1/2 lemon

sea salt 

Method:

1. Place beans, endame & peas in a large container, cover with a few inches room-temperature tap water; rest 5 mins stirring once or twice.  (Not sure of the chemistry but the beans will have mostly defrosted by then)
2. Drain, cover with boiling water; leave 5 mins stirring once or twice; drain
3. Place in food processor with salt, oil and half the lemon juice; pulse about 8 times, leaving the mix a little chunky; mix with spoon or spatula
4. Add more salt or lemon juice to taste
5. Refrigerate until needed
6. (See tips below)

Comments:

'One of many exceptional dishes at the banquet.'

'Absolutely fabulous, expecially on the flatbreads hot from the oven.'

'I loved the flavours; the whole thing was a lively and refreshing change from hummus or baba ganoush.' (guests comments)

'I am going to try this in broadbean season with just broadbeans but I'll remove the pods to see if it makes a difference.  And I am going to try it processed more finely.  Stay tuned!' (Retired Writer)

Tips:

• Some people prefer to remove the pods but you will need more breadbeans to make up the weight
• Also try processing to smoother texture instead of chunky

Please leave a comment

This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.

PENSIONERS' DELIGHT: CARNIVAL PRAWN & POTATO SALAD, healthy, low-fat, sugar free

As sweltering temperatures continue, kitchens have slipped into emergency mode... 

Colourful, delicious summer salad of prawns, potatoes & vegetables
 

As high temperatures continue, the many without a handy barbecue can't bear cooking.  Thankfully, supermarkets and independent butchers continue to offer plenty of cold cuts, cooked chicken and smoked fish.  

The wise will already have stored  tuna, olives and pickles, and maybe even a tinned chopped ham, in the cupboards.  

This week, however, 67goingon50 concentrates on leftovers, in this case half a 140g packet of cold water prawns.

Thrown together with bits and pieces from the fridge adding rich veins of texture and flavour, the salad is bathed in a creamy dressing.  It looks pretty and tastes marvellous. especially if eaten straight from the fridge.   

67 teamed the prawns with sliced new potatoes, cooked in about 7 minutes early in the morning. 

But if you didn't want to cook at all, and budget allows, supermarket cooked potatoes or even deli potato salad could replace your own potatoes.  Packets of ready cooked rice might also do.

If prawns aren't within your budget, other cooked fish or cooked chicken would be suitable substitutes.  

Apart from corn and the potatoes, the recipe is  forgiving; don't hesitate to add or subtract or replace any vegetables or fruit.

Cost: under £5

Feeds: 2-3

Ingreds:

Salad

70-100g/2.5-3.5oz fresh water prawns (the small curly ones)

250gm/8.8oz new (or other firm) potatoes in 1/2in/2cm slices, cooked 

corn niblets from one large ear of corn, cooked and removed from the cob  OR  195gm tin of corn niblets

generous 1/3 mug defrosted frozen peas

5-6 baby tomatoes (or equiv) quartered, lightly salted & sprayed with olive oil

Optional:

     small chunks of avocado

     handful cooked asparagus, chopped

     handful cooked green beans chopped

     handful cooked tenderstem broccoli

Lemon Yoghurt-Mayonnaise

1/3 cup thick 0-fat yoghurt

generous 1/4 cup mayonnaise

finely grated zest of half a lemon

salt & pepper

1/4 tsp cayenne or chilli flakes (optional)

Method:

EXCEPTIONALLY TASTY NO SUGAR ULTRA GRANOLA, Vegan, High Protein, Budget friendly, easy

One of 67's most popular recipes ever...

Nut & Seed Ultra Granola: No-added-sugar, High-Protein

(Updated 5/19)
This vegan breakfast cereal is an exceptionally tasty, gently sweetened, lightly crunchy granola that is also very healthy.  The combination of sunflower, sesame and pumpkin seeds is said to have the same protein value of steak.

The recipe was inspired by a 20-year-old No-Sugar cookbook which the Blogger no longer has.  Changes were made for maximum taste, texture and goodness. 

It's an easy-peasy recipe -- mix, slide into the oven and allow the aroma of baked grains and nuts waft tantalisingly through your home.   

"A small bowl of porridge each day could be the key to a long and healthy life, after a major study by Harvard University found that whole grains reduce the risk of dying from heart disease..."   Daily Telegraph, 5/1/2015

67 loves organic Irish oatmeal* but standard oats are also excellent and economical.   Either way, with the money saved, berries to scatter on top become more affordable. 

The frugal can halve the amount of seeds and nuts and store the remainder in an air-tight container for next time                                   

Cost: minimum £2.00 (2019 prices)

Serves: many 

Ingred:

450gm/16oz oatmeal (not jumbo oats)

2 oz/57 gm dried, unsweetened coconut

2 oz/57 gm sunflower seeds

2 oz/57 gms sesame seeds (opt - sesame can cause an allergic reaction)

2 oz/56 gms pumpkin seeds

2-4 oz/ 57-112 oz nuts of your choice.

2 tablespoons sunflower or other veg oil (not olive)

few drops of vanilla

Method:

QUICK & EASY: GREEN BEANS WITH DILL & MUSTARD, Vegan, low salt, low preservatives

Who knew green beans a la Ina Garten could taste so fine?

 updated 4/25;1st posted 2018

Green beans in a sophisticated mustard dill sauce will please the crowds. 

UK grown green beans are fatter than Kenyan 'fine' beans and a little more substantial but also less expensive.

Whether steamed and served warm or cold in a salad, they are a sweet crunchy treat, especially with a piquant dressing that elevates them from veryday to something elegant and special. 

Green Beans in Mustard-Dill sauce comes from the incomparable Ina Garten, one of 67's favourite tv chefs.  67 first had it at Ina's table many years ago in the States; it was a delight to be reminded of how wonderful it was.  

The beans are cooked al dente and served cold. The dressing is a little sharp and could be more suitable for adults than kids but some adventurous children might  find them to their taste.  

They are perfect accompaniment to cold meats and makes a splendidly tasty vegan side. 

Cost: £2.50 (2025, depending on beans)
Serves: 6 (recipe doubles easily) 

Ingredients:
   340gm/12oz green beans
  
   1/4 cup olive oil
   1 tbsp Dijon mustard
   1 tbsp white wine vinegar
   1 tbsp fresh dill, finely chopped
   1/8 tsp coarse black coarsely ground pepper

Method:

1. Put a large pot of salted water on to boil
2. Remove tops and tails of beans; when water is boiling, add beans; as soon as water returns to the boil, cook 4 mins, no more 
3. Prepare a bowl of ice water
4. The beans are ready when they are cooked but still have a bit of bite to them.  Remove with slotted spoon or spider and plunge immediately into the ice bath.
5. Cool, drain, pat dry with paper towels.   This step can be prepared ahead; cover and refrigerate.

When ready to serve:

1. Let the beans to come to room temperature
2. Whisk together the dressing ingredients and pour over the beans
3. Leftovers will be fine the next day

 Comments:
'Ina Garten does it again. Yummily!' Retired writer

Tips:

If you liked this, you will probably also like Green Bean, Mushroom & Nut Salad 

More salads on NavBar/Recipes II/Salads

Please leave a comment

Copyright: These salads have been designed by B M Lee/ Bright Sun Enterprises and may only be reproduced in home kitchens.  Not for commercial use.

NO-SUGAR, HIGH PROTEIN ULTRA GRANOLA (OATMEAL), Heart-friendly, Vegan, sugar-free, high fibre & protein; easy

"A small bowl of porridge each day could be the key to a long and healthy life, after a major study by Harvard University found that whole grains reduce the risk of dying from heart disease..."   Daily Telegraph, 5/1/2015

                        Nut & Seed Ultra Granola: No-added-sugar, High-Protein 

photo 15/6/16

(Updated 5/19)
This vegan breakfast cereal is an exceptionally tasty, gently sweetened, lightly crunchy granola that is also very healthy.  The combination of sunflower, sesame and pumpkin seeds is said to have the same protein value of steak.

The recipe was inspired by a 20-year-old No-Sugar cookbook which the Blogger no longer has.  Changes were made for maximum taste, texture and goodness. 

It's an easy-peasy recipe -- mix, slide into the oven and allow the aroma of baked grains and nuts waft tantalisingly through your home.   

67 likes organic Irish oatmeal* but economical standard oats are also excellent.   Either way, with the money saved, berries to scatter on top become more affordable. 

The frugal can halve the amount of seeds and nuts and store the remainder in an air-tight container for next time                                   

Cost: min £3.00'ish depending on oatmeal (8/23 )

Serves: many; recipe halves or doubles nicely

Ingred:

450gm/16oz oatmeal (not jumbo oats)

2 oz/57 gm dried, unsweetened coconut

2 oz/57 gm sunflower seeds

2 oz/57 gms sesame seeds (opt - sesame can cause an allergic reaction)

2 oz/56 gms pumpkin seeds

2-4 oz/ 57-112 oz nuts of your choice.

2 tablespoons sunflower or other veg oil (not olive)

few drops of vanilla

Method: