PENSIONERS/CROWDS DELIGHTS: CHICKEN WINGS WITH CHILLI LIME HOISIN SAUCE

Chilli Lime Hoisin Wings are a winner whether in fiery or mild options, cooked for a pensioners lunch or crowds...

Pensioners' Delight: Chilli Lime Hoisin Wings with rice fried with peppers, peas & leftover marinade plus crispy kale.  'Not too spicy; tender; beautiful.'

                

A simple, easy but delicious dish, Chilli Lime Hoisin Wings are perfect for a light lunch (as pictured) OR a brilliant crowd pleaser.

Whichever option is chosen, the chicken wings are a mouthwatering budget food, and the marinade guarantees tender, juicy meat.

A packet of 10 higher-welfare wings still costs only £1.45'sh at M&S (4/23) & Waitrose; less elsewhere. That'll make two meals for a pair of Pensioners.  

For an event, 67 would turn one packet into quite hot wings for thrill-seeking adults,  and tanother packet  into something less spicy for kids and chilli-phobes.

Cost:  5 wings £1'ish; 20 wings £4.50'ish (2023)

Serves: 1-2 OR a crowd

Ingredients:

Garnish: chopped parsley, chives, celery leaves or thinly sliced radish

PENSIONERS

Chicken Wings: 5-6 , left whole 

Marinade: 

3 generous tbsp hoisin sauce

juice & zest half a lime (or lemon or orange)

1-2 tbsp water or stock

1/8 tsp Chiu Chow Chilli Sauce (super hot chilli sauce with bits, Lee Kun Yee at Chinese & other supermarkets) Or tabasco sauce OR chilli flakes

sesame seeds

CROWD 

Chicken wings: 20, left whole or separated into drummets & flats

Marinade

1/2 cup hoisin sauce

juice & zest 2 limes

1-2 tbsp water or stock

1/2-3/4 tsp Chiu Chow Chilli Sauce (super hot chilli sauce with bits, Lee Kun Yee at Chinese & other supermarkets) Or tabasco sauce OR chilli flakes

sesame seeds

Method:

KIDS' EGG'N TOAST BREAKFASTS, frugal, sugar-free, healthier than most, dairy free option

Easy-peasy breakfasts - without sugar - for school mornings

updated 12/24; 1st posted 2019

Both these recipes are nutritious and require little preparation. They're also frugal and use up stale bread.

Hole-in-One Egg Toast is as popular with adults as it is with kids.  Here's a foolproof recipe.  The cost per person is about 70pence 

Standard supermarket white bread is fine but if you want to sneak in some extra goodness, try one of the half-white, half hidden wholemeal or mixed grain breads. 

The recipe is not so successful with conventional soda bread.

You'll need a biscuit cutter or glass 2 1/2 inchs/ 5 cm wide

Ingred:
    1 slice bread, white or 50-50 wholemeal
    olive oil or dairy/plant butter or both
    1 small-med egg
    pepper & salt

Method:

ICED LEMON & BLUEBERRY CAKE, Indulgence

Despite every effort, this sensational cake is almost wholly indulgent...

Classic 'Pound' Cake with a 67 twist or two, slightly healthier than normal
'Really excellent.''Nice & spongy; delicious' ' Light even with wholemeal flour'

This blog is a firm believer in regular indulgences.  Once a week at least; at a minimum, once a month.

But the indulgence has to be worth it -- every mouthful must be so delicious, so delightful, so memorable that it is taken without regret.  Every single calorie ingested, every single pound spent should be cancelled out by the sheer deliriousness of desires gratified.(Which is not to say that portion control goes out the window!) 

This cake fits the bill.

It's based on the classic 'Pound' cake, which originated in England, and contained a pound each of butter, sugar, eggs and flour.  The high ratio of butter and sugar makes it dangerous.

That's it's so easy to put together -- a responsible child could make it -- is a terrific bonus.  It's adapted from Tana Ramsay. 

A few concessions were made for good health: fresh blueberries and fresh lemon juice were added to the batter.  A fifth of the flour was replaced with self-raising whole meal flour* for added fibre.  

But essentially it's one of those mouthwatering cakes that make you stop in your tracks.  

Cost: £4
Makes: about 24 pieces

Ingreds:
   225gm/8oz unsalted butter, very soft
   225gm/8oz caster sugar
   4 eggs
   finely grated zest 1 lemon
   225gm/8oz self-raising flour
       OR 185gm/6.5oz self raising flour + 40gm/1.5oz wholemeal s. raising flour
   1 tsp vanilla

   generous handfuls fresh blueberries
   
Icing
   juice 1.5 lemons
   85 gm/3oz  sugar

Method:

1. Line a 9inchx11inch/23cmx28cm rectangular tin with greaseproof paper
2. Preheat oven to 180c/350f
3. Beat butter and sugar until pale & creamy; it will take a few mins
4. Add eggs, one at a time, beating thoroughly after each one
5. Add lemon zest and vanilla; beat
6. Sift in flour, beat until just mixed
7. Mix in lemon juice
8. Scrape 2/3 of mixture into the tin, scatter blueberries evenly over the top; add the rest of the batter and level top with spatula
9. Bake 45-50mins until a skewer inserted into centre of cake comes out clean
10. Allow to cool, in tin, on a cooling rack
11. As soon as you can, stir together lemon juice and sugar
12. Pour over the warm cake, spreading it out evenly
13. Leave in tin until completely cold
14. Cut into bars for portion control; the cake is very rich 

*Duchy Organic

Comments:

'Really excellent; the sweet blueberry perfectly offsets the lemon.  Very moist, good body, not too sweet.' Campaign Manager
'Nice and spongy, very delicious.' Political intern from Boston University
'Utterly gorgeous with tender crumb; very light even with wholemeal flour.'  Retired writer

Tips:

• it's a good idea to pick over the blueberries from the packet; one or two of them may be 'on the turn'

 More easy baking on NavBar: Recipes 1

Please leave a Comment in the box  below

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

CRISPY UNFRIED DUMPLINGS, Vegan, low-fat, Skinnier, lower-carb version

Delicious filling which pleases carnivores; crisp non-greasy pastry without deep-frying...

Carnivore-lovers' Skinnier Vegan Dumplings & easy Sweet Chilli Dipping Sauce. 

'Unbelievable; classical Asian umami taste in a diet version' 'Amazing with sweet chilli sauce' 'Crispy without being greasy' Tasters

These vegan dumplings -- unlike similar deep-fried items in Dim Sum restaurants  -- can be eaten any time without worrying about your health.  And they're very easy to make at home. 

The filling takes a bit of chopping but doubling the recipe will provide leftover filling perfect for lunchbox carb-free lettuce wraps.  It also brightens up steamed or stir-fried rice.  

Prepping the filling a day ahead makes life easier.  

There's no need to make your own pastry; dumpling wrappers are found in Chinatowns, Japanese stores and large supermarkets.   

No one will miss the meat in the filling; crumbled firm tofu is surprisingly like mince or replace with your favourite vegetarian mince.  Almost raw vegetables are added to the mix and the whole is bound together with Asian sauces, not egg. 

Because they're baked, not fried, the pastry doesn't brown in the usual way but it's beautifully crisp without shattering into a hundred shards that decorate your chest!  

In a restaurant they would be drizzled with a lurid sweet-and-sour sauce; here they're teamed with 67's fantastic Low-Sugar Almost-Instant Sweet Chilli Dipping Sauce.  

Ingreds:

   225gm/8oz firm tofu or your favourite vegetarian mince
   couple of tablespoons peanut or other light veg oil

   1/2 cup fresh mushrooms in med dice
   1-2 dried Shitake mushrooms, reconstituted in boiling water 20 mins (opt)
   scant 1/4 cup baby corn, coarsely chopped (opt)

   1/3 cup coarsely grated carrot
   generous 1/3 cup finely shredded whites of Chinese leaves OR finely sliced peeled celery
   3-4 radishes, in matchsticks (opt)

   2 spring onions, cleaned & trimmed, finely sliced (3xgreen only for fodmap-phobics)
   2 tsp finely grated ginger
   
   1 1/2 tsp sherry, white wine or grape juice
   1 tsp toasted sesame oil
   1 tbsp reduced-salt soy sauce
   1 tbsp oyster or hoisin sauce
   
   1/4 tsp pepper plus salt as needed

   1 pkg round dumpling wrappers (gyoza for larger dumplings)

Method:

TASTE SENSATION; CHOCOMINT 'POKE' CAKE

This gorgeous gooey oozy dessert is an out-of-the-world taste sensation - and its so easy!

An incredible indulgence: Simple Chocolate & Peppermint 'Poke' Cake
'I could roll naked in this cake' 'Background mintiness is wonderful' 'Gorgeously gooey'

What makes this indulgent cake so special is the icing/filling, a blend of melted chocolate, (store-bought) custard and beguiling undertones of peppermint. It's ambrosial, rich in texture and flavour.  

The topping sits in a lovely shiny pool on top and can also be slathered between layers.  Holes have been poked into the the cake layers (though the photo doesn't show them) and the icing pools into them.  Every mouthful is shot through and around with gorgeous gooey custardy chocolate.  

Some foods are worth every single calorie and this is definitely one of them.  

The cake itself is surprisingly easy to put together; though 67 prefers to use the standard 'cream butter & sugar' method, the sponge can be one of your one-bowl wonders.  

Kids could have fun making this on a rainy day but some supervision is wise at critical stages.

This incedible indulgence was inspired by cookbook author Donna Hay*

Cost: £3.50
Makes:  8 good portions but doubling the recipe would not go amiss for a crowd 

Ingreds:

  Sponge
     65gm/2oz white self raising flour (for plain flour add 1/2 tsp baking powder)
     30gm/1oz cocoa (not drinking chocolate)
     25gm/1oz brown self raising flour  
     1 tsp baking powder

     115gm/4oz soft butter
     115gm/4oz sugar, about 1/3 soft brown (opt) 
     2 large eggs

     1 tsp peppermint extract 

  Filling:
     75gm/generous 4oz dark 70% baking chocolate, coarsely broken
     25gm/1oz chocolate after dinner mints**
     210gm/7.5oz supermarket good quality thick custard (67 used reduced fat & conventional custard, some in a tin; all were good)
  
Method:

SOUTHERN (UN-FRIED) CHICKEN, Skinny, low fat & salt, easy, prep ahead

Just like you-know-who's but much better for you 

The taste, crunch and juiciness of a high street brand but better and healthier.

 'Sensational!' Tasters 

                                        

original post 2018; updated 2024

Even if you have an air-fryer, this recipe for Un-fried Chicken in piquant Southern Spices - crispy, crunchy and succulent - comes strongly recommended.  Fat levels are even lower than standard fried chicken cooked in an air fryer.   

The energetic 60's+ couple who were guinea pigs pronounced the chicken 'sensational' and they also loved the Waldorf Salad with it.  

The recipe, inspired by you-know-who on the High Street, includes several familiar spices.  There's also a wheat-free option.

Adults will love it but children, possibly not. The recipe, therefore, includes alternate spicing for (a) those who haven't had a chance to build up their spice cupboard and (b) for children or those wanting a mellower take.  

The meat is marinated overnight or 6-8 hours.

Cost: max £7-8'ish, less for cheaper portions like legs or drumsticks
Feeds: 6-8

Ingred:

1 whole chicken, backbone removed (and kept for stock), in 8 pieces (breasts halved, legs divided into drumstick and thighs) OR about a kilo of packaged breasts (halved), thighs & drumsticks.  Wings are possible but it's a lot of effort for small bits of meat.  

200 ml low-fat yoghurt (straining is not required) 

SPICES
  2 tsp celery salt
  1/2-1 tsp salt
  2 tsp pepper
  2 tsp paprika
  1 tsp cayenne pepper
  1/2 tsp thyme
  2 tsp oregano
  2 tsp cumin
  1 tsp coriander 

          OR 2-3 tablespoons Cajun seasoning

          OR for children, 2 tsp dried tarragon, 2/3 tsp rosemary, 4 tbsp chopped fresh parsley (best) or 4 tsp dried parsley

125 gm homemade breadcrumbs (stale bread whizzed in the blender) or Japanese panko or breadcrumbs (the best you can afford)

Wheat-free option: spelt breadcrumbs or 3-1 mix of polenta & ground almonds

Method:

LEBANESE OMELETTE & SALSA WRAP, healthy, make-ahead

Stunning Middle Eastern flavours for wraps during heat-wave brunch, picnics or buffets...

Omelette, Avo, Mint & Lime Wraps, Lebanese Style
'Totally delicious; fresh mint makes the spicing come alive.'   Taster

The Lebanese apparently tuck an omelette into their to-go breakfast wraps.  67 never did find out what else goes in the wrap but the idea was intriguing enough for an experiment.  

A soft, spicy chickpea flour wrap was lined with a plain omelette.  A healthy salsa of breakfast-y things - tomato, mushrooms, onion, avocado, cucumber,  lime - was dolloped on top.  The salsa was enrobed in an exotic Middle Eastern dressing of Tahini, Mint and Yoghurt. 

The result was something quite, quite special.  Lovely to eat, satisfying but refreshing, gorgeous enough to be served at any other time of day.  

It's perfect for a heatwave -- everything can be prepped well in advance; 67 recommends getting everything ready the night before.  But it will also work in winter if you keep the chickpea wrap and omelette warm in a low oven until serving time.

The chickpea flour wraps are easy to make though they must be started several hours before preparation.  Commercial wraps are also suitable but the spices in the chickpea wraps will need to be added to the tahini sauce (see Tips below). 

Cost: £1.50
Makes: 2 (recipe multiplies easily)

Ingred: 

Chickpea flour wraps: (Or any store-bought wraps)
   1/2 cup chickpea flour
   1/2 c water
   3/4  tbsp olive oil
   1/4 tsp salt
  
   1  tsp dried coriander
   1 tsp cumin
   1 tsp garam masala
   1/2  tsp tumeric   

   1/4 tsp chilli powder

Salsa:
    1 tomato
    2 tbsp red onion finely dice 
    2 mushrooms in med dice
    3-4 tablespoons cucumber, in med dice
    juice of 1/2 lime
    2 tbsp fresh mint, coarsely chopped

    1/2-1 avocado
   
Tahini Mint Sauce
      100g/3 1/2oz thick 0-fat yoghurt (Skyr would be perfect)
      2 generous tbsp mayonnaise

      1 tsp lime juice or white wine vinegar
      1 tbsp chopped fresh mint or 2 tsp dried  
      pepper & salt
      2 tbsp good tahini, to taste
      1/2 tbsp toasted sesame seeds (opt)
      1/4 tsp tabasco (opt)

Omelettes
   2-3 med eggs, beaten and seasoned

Method:

• 8 hours or the night before cooking the wraps, whisk together all the chickpea wrap ingredients; cover with clingfilm and refrigerate.  

The night before the wraps are needed:

 1.  Make the wraps
      - take batter out of the fridge; give it a good stir
      - heat a 25cm/9 1/2 inch non-stick frying pan over med heat until hot
      - spray lightly with light veg oil
      - pour in half the batter, swirl so that the batter is as thick at the edges as it is in the middle; leave to set, say 2-3 mins or until the bottom is brown and the edges are easy to lift with a fish slice
     - as soon as the underside can be released easily from the pan, flip it; cook a minute or two on the other side until brown; place on cooling rack
     - repeat with rest of the batter

  2.  Make 2 omelettes, pref each in one piece but if they break apart, they can be pieced together (don't flip the omelettes until the bottoms are brown and coming away from the pan); cool 

  4.  Lay cooled omelettes on the wraps, roll lightly; clingfilm; refrigerate

  5.  Part prepare the salsa
       - remove seeds & core from the tomato; cut the flesh into med dice
       - set the avocado to one side
       - mix tomato with the the rest of the salsa ingred 
       - cover tightly with cling film, refrigerate

  6.  Prepare dressing
     Whisk all ingred together, cling film, refrigerate

On the day 

1. Unroll omelette wraps (unless you are saving one for the next day, in which case, only prepare half the avocado, use half the salsa and less of the dressing)
2. Peel and dice avocado, sprinkle with lime juice, season with pepper & salt; stir into salsa; mix well
3. Add just enough dressing to help the salsa hold together 
4. Add a generous heap of the mix to the upper third of the wrap
5. Roll the top of the wrap tightly over the salsa mix; fold in the sides; continue rolling tightly; skewer with a couple of toothpicks if necessary
6. Wrap tightly in foil
7. Eat within a couple of hours

Comments:
'The Lebanese breakfast wrap is totally delicious.  Better with extra mint which makes the subtle spicing in the wrap come alive.  Didn't think the mushrooms added anything to the overall taste but loved it.  Will definitely try making these.' Office Administrator

Tips:

• If you are using store bought wraps, add the spices from the chickpea wraps to the dressing instead
• if you intend to eat the wrap for lunch, put the salsa and the dressing in separate containers.  The (unfilled) chickpea-omelette wraps should go into a firm sided container.
• Go to chickpea flour wraps and Tahini & Mint Dressings for the full recipes

                   Nav Bar/RecipesII: Vegetarian

Please leave a Comment in the Box below

Copyright: 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. 

UNFRIED CRISPY CHINESE DUMPLINGS, VEGAN low-fat, no-carb option

Delicious carnivore-pleasing filling; crispy pastry without deep-frying 

'Unbelievable; classical Asian umami taste in a diet version' 'Amazing with sweet chilli sauce' 'Crispy without being greasy' Tasters

These vegan dumplings -- unlike similar deep-fried items in Dim Sum restaurants  -- can be eaten any time without worrying about your health.  And they're very easy to make at home. 

The filling takes a bit of chopping but doubling the recipe will provide leftover filling perfect for lunchbox carb-free lettuce wraps.  It also brightens up steamed or stir-fried rice.  

Prepping the filling a day ahead makes life easier.  

There's no need to make your own pastry; dumpling wrappers are found in Chinatowns, Japanese stores and large supermarkets.   

No one will miss the meat in the filling; crumbled firm tofu is surprisingly like mince.  Almost raw vegetables are added to the mix and bound together with Asian sauces, not egg. 

Because they're baked, not fried, the pastry doesn't brown in the usual way but is beautifully crisp without shattering into a hundred shards that decorate your chest!  

In a restaurant they would be drizzled with a lurid sweet-and-sour sauce; here they're teamed with 67's fantastic Low-Sugar Almost-Instant Sweet Chilli Dipping Sauce.  

Ingreds:

   225gm/8oz firm tofu
   couple of tablespoons peanut or other light veg oil

   1/2 cup fresh mushrooms in med dice
   1-2 dried Shitake mushrooms, reconstituted in boiling water 20 mins (opt)
   scant 1/4 cup baby corn, coarsely chopped (opt)

   1/3 cup coarsely grated carrot
   generous 1/3 cup shredded Chinese leaves OR finely sliced celery
   3-4 radishes, in matchsticks (opt)

   2 spring onions, cleaned & trimmed, finely sliced
   2 tsp finely grated ginger
   
   1 1/2 tsp sherry, white wine or grape juice
   1 tsp toasted sesame oil
   1 tbsp reduced-salt soy sauce
   1 tbsp oyster sauce
   
   1/4 tsp pepper plus salt as needed

   1 pkg round dumpling wrappers (gyoza for larger dumplings)


Method:

1. If won ton wrappers have been frozen, defrost overnight in the bottom of the fridge
2. Wrap tofu in a paper towel; place a plate on top and weigh it down with a couple of tins of pulses to remove excess liquid; drain 
3. Set a large heavy-bottomed non-stick frying pan on med high
4. Crumble tofu into small pieces, as you would a packet of mince 
5. Pour a thin film of oil into the pan; add tofu; stir, pressing down on the protein to break up bigger pieces
6. When tofu is beginning to brown & crumbled (3-5 min), decant into a bowl, scraping at the bottom of the pan to remove cooked on tofu
7. Add a little more oil, then mushrooms, stirring until softened and most of the liquid has been released (2-3 mins)
8. Add shiitake and baby corn if using; stir another minute or so
9. Add carrots, Chinese leaves, spring onions, radishes; mix well 
10. Add tofu back into the pan with grated ginger and spring onions
11. Stir in sherry, reduced-salt soy sauce & oyster sauce.  Stir, scraping at bottom of pan to loosen any bits of the mix stuck to the bottom 
12. The mix should be moist but not wet; if it seems dry, add a tablespoon of shitake soaking water or stock or water
13. Stir in chives
14. Test seasoning; add pepper & salt, if recess 
15. Take off heat; stir in sesame oil
16. Cool; refrigerate overnight to allow flavours to blend

Making the dumplings:

This is meat filling; veggie filling 
will not look like this

1. Cover dumpling wrappers both above and below with a clean j-cloth that has been thoroughly wetted and wrung out until damp
2. Pre-heat oven to 200c/400f
3. Peel off one wrapper and lay in flat of left hand (note the oval shape of the wrappers,i.e. one side is longer than the other)
4. Add 1 generous teaspoon of filling (large wrappers will need more), flat on the bottom & building up
5. Dip your (clean!) finger in a bowl of water and run it round the edge of the wrapper
6. Bring up the long edges of the dough; pinch the middle but leave the ends open, forming a crescent; if stuffing looks too light, insert a bit more at the ends, using a small spoon or end of a chopstick to push it in
7. Seal the edges by pressing firmly together up to the edge of the filling; lightly pleating if so inclined 
8. Rest on a baking tray, covering with a damp j cloth while completing other dumplings
9. Spray both sides generously with peanut oil
10. Bake in the middle of the oven 20mins; half-way though move outer dumplings into the middle of the pan and vice-versa for even browning
11. Serve with Sweet Chilli Dipping Sauce

'Comments:
'Unbelievably crispy, like a deep fried version but for dieters without losing the classical Asian umami taste.' Wine Journalist
'Delicious!  Even more amazing with the sweet chilli sauce!' Husband of Wine Journalist
'I don't like deep fried foods but these dumplings are so crunchy without being greasy, I like them lot.' Mother of Wine Journalist
'They look like they could be used in many different ways, with pastry or without.'  Local Councillor

Tips:

• apart from the one or two exotic optional items, standard cupboard ingredients are used.  Replace or add to the carrot, Chinese leaves and baby corn with any other veg on hand -cutting down  on food waste and clearing out your fridge!  
• low carb version: heap fillings in baby Gem leaves, or wrap in lettuce; both are great packed separately in a lunchbox 
• the dumplings can also be steamed OR served with soup-y ramen noodles 
• the filling can be served over rice
• for a simpler vegan filling try Easier Jao-tze

Canapés/first courses on the NavBar: Recipes 

                      Please post a Comment in the box below

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

ARCHIVE: ALMOST VEGAN CREAM OF WHITE BEAN SOUP

An almost dairy-free white bean soup, wonderful in its basic form but easily tweaked for sassy stress-free variations

White Bean Soup: tummy & wallet soothing with vegan & carnivore options

(This one with vegan 'bacon bits' & chives)

'Love the almost no-dairy creaminess and the sassy variations.' Blogger

first posted Jan 2017

White bean soup is the perfect dish for colder weather: comforting, high in protein but wallet-friendly. 

It's versatile, providing a thick satisfying main course or a silky sensational first course.  It can be served on its own or with added vegetables or shredded protein.

Dairy-free, depending on choice of yoghurt, it's also very effective at soothing the digestive system after over-indulgence.

This one needs good ingredients.  Reconstituted dried white beans and good stock/broth, preferable chicken if you're not vegetarian, provide the best flavour and texture.  

67 tested this with tinned pulses and it was fine.  But don't be tempted to leave out the yoghurt and, if not using parmesan, garnish generously:  vegan bacon bits, spicy croutons, blanched mushrooms or plenty of shredded protein.

Cost: £1.50
Feeds: 4-6; recipe doubles easily

Ingred:
   2 tbsp good olive oil
   1 yellow onion (about 1 coffee mug), finely diced or lightly processed
   a couple of carrots (a generous half mug), finely diced or lightly processed
   2 sticks celery in med dice (a generous half mug)

   generous 2 tbsp fresh chopped parsley
   1 small clove garlic, minced or grated  
   1 tbsp fresh or 1/3 tbsp dried rosemary
   1 tbsp fresh or 1/3 tbsp dried thyme
   3 cups good stock (veggie for vegetarians but chicken is fine for carnivores)
  
   240 gm reconstituted dried white beans, cooked and drained  O tinned white beans, drained & rinsed 

   pepper & salt

  0-fat strained plain yoghurt

   3-4 tbsp grated parmesan (opt)

Method:

1. Heat a medium sized heavy-bottomed saucepan over high heat until pot reaches a high temperature; reduce heat to low
2. Add olive oil, onions, carrots and celery; cook over low 10-15 mins until soft but not brown
3. Add parsley, garlic, rosemary & thyme; cook another minute
4. Add beans & 3 cups/large mugs good stock
5. Bring to the boil; let bubble 2-3 mins; reduce heat to low; simmer 20 mins
6. When soup is ready, add parmesan, if using, and pepper & salt
7. Taste; the veggie version may need veggie granules 
8. Blitz with a hand blender until very smooth; it may take a few mins.  This is your base.

Garnishes:

• Vegan alternative to Bacon Bits (see method below)

         1/3 cup wholemeal breadcrumbs (spelt for wheat-free)
         olive oil
         1/2-1 tsp salt
        1 tsp smoked paprika plus   

• Finely chopped fresh chives or spring onions

OR 

• Goats cheese or feta (opt)
• Crispy bacon bits (opt)

Optional Additions:

• 0-fat strained yoghurt
• raw spinach, French beans, tender stem broccoli 
• shredded ham hock or chicken, tiny raw meatballs of beef pork or minced chicken  

Vegetarian Bacon Bits

Generously spray a frying pan with olive oil, add crumbs; cook over med-high heat, stirring until crunchy and golden (more olive oil may be needed); add salt and smoked paprika -- the flavour and texture should be a little like crispy bacon.  Set aside.

SERVING OPTIONS

1.  A thick and creamy main course...

• for every cup of soup, add a tablespoon of yoghurt and whisk before heating
• garnish with paprika breadcrumbs or crispy bacon or poached sliced mushrooms, with plenty of chopped chives.  And Then...
• just before serving, add small broccoli spears or carrot matchsticks or chopped fine green beans which have been blanched in boiling water for 3 mins (opt) AND/OR 
• just before the end of cooking, add shredded cooked meat (opt) OR
• 10 mins before end of cooking add raw mini meatballs

2.  A smooth and silky first course (strained) ...

Pour soup through a fine mesh strainer into a large bowl, using the back of a ladle or large spoon to push the mix through. Scrape the underside of the strainer into the bowl. The result will be smooth and silky but a dry thick sludge will be left behind in the bottom of the strainer; this will be discarded 

This version is best served in small portions, with a few paprika breadcrumbs or finely chopped crispy bacon or poached sliced mushrooms, and chopped chives/spring onions. A little finely shredded cooked chicken can also be added. 

Tips:

• the soup keeps well in the fridge for 3 days; the suggested variations prevents a sense of 'boring leftovers' 
• leftovers can be frozen but once defrosted, blitz again and check seasoning
• See Cook Clever with Pulses

(Questions & comments, pls go to the comments box below)

For more vegetarian soups, go to Recipes II on the Nav Bar/Soups or Vegetarian

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

SURVIVING CHRISTMAS 2017: PRE-FESTIVITIES FAMILY MEALS: take the pressure off mum

Fast, easy & make-ahead family meals before Christmas 

A partner/parent/older kid who helps pick up the slack during the festive season will feel the glow of giving.  These recipes help take some stress out of normal mealtimes --  and the dishes (note those with historical prices and calculate accordingly)  are delicious and appealling.  

updated 2025; first posted 2017

Imaginative touches like these might be few and far between in the weeks before Christmas but tasty, attractive and fun meals will compensate

Updated: Take the Pressure off Mum during the Festive System Nov/25

ALMOST INSTANT

Chicken & Sweetcorn Soup, classic & irresistible, vegan option

Peachy Fruit Sponge, ever-so-quick & tasty

Almost Instant Tomato Soup

Spinach & White Bean Soup, half an hour from start to delicious finish, vegan

Almost Instant Intense Tomato Soup, stunningly delicious & so easy, vegan

7-minute Pork/Chicken & Pineapple Noodles, if the body's demanding carbs, this is the way to go

Spanish Roast Chicken, takes the edge off Arctic temperatures, make ahead

Cheat's Tortilla Espagnol, eggs, a trip to the chippie and Bob's your uncle


PEPARE AHEAD

Spinach, Tomato & Peppers Tortilla

Creamy Tuna Casserole, kidults love the potato crisp topping; no one notices the wholemeal pasta


Chicken in Lime & Ginger, fabulous flavour through & through

'Chicken' Gougons, vegan delight; they won't miss the meat

Luxury Spinach, Tomato & Pepper Tortilla; eggs, Jim, but not as we know it

Bunless burgers with mushroom gravy, North American classic

Chunky Lentil Soup 

EASY HEALTHY SOUPS

Puchero'. a high-nutrition wallet-friendly peasant Spanish Stew

Big Beef or Chicken Soup, not quite a stew but equally filing

Chunky Lentil Soup with Meatballs, kids love the meatballs

Egg-Flower Pea Soup, kids adore this

German Potato and French Bean Soup, the frankfurters make it a whole meal, vegan option