Recipes

Broadbean CropShare #3: Broadbean pod fries with Korean Gochugang dipping sauce

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When you read our guest Broadbean Crop Share blog on Global Gardens Website News Section on 10/06/2020 you can read more about our approach to food and culinary exploration. In the past year Lia’s Kitchen has collected over fifty cook books (second hand and donations) for a shared cookbook library. When exploring what we could do with the fresh broad bean crop given to us by Global Gardens Project we turned for inspiration to these books. It was in Genevieve Taylor’s Charred that we learned how to make a dipping sauce with Korean red pepper flakes. We had to adjust the recipe to our ingredients but we want to fully credit this book for the idea and inspiration. Our Broadbean pod fries inspired by Chef Tom Hunt are gorgeous with that sauce. The only problem is you can actually eat too much and be unable to move. Our crop share recipes have taken a Wasteless approach using the whole plan from leaves, pods and beans. Enjoy!

Broadbean fries with Korean chilli flake dipping sauce

Ingredients

Genevieve’s Korean pepper flakes dipping sauce variation

  • 3 Tbsp. soya sauce
  • 1 Tbsp. Korean chilli red pepper flakes
  • 1 Tbsp. sesame oil
  • 2 tsp. white wine vinegar
  • 1 tsp. mirin sauce
  • 1 crushed garlic clove
  • 1 tsp. caster sugar
  • 1 Tbsp. sesame seed toasted and then ground

Method:

  1. Toast the sesame seeds in a non-stick pan and set aside to cool down.
  2. Mix all the sauce ingredients in a bowl. When the seeds are cooled grind finely in a pestle and mortar and add to the sauce. Let it sit whilst making the Broadbean pod fries.
  3. Place three fingers of vegetable oil in a deep pot and turn the heat up placing a lid on.
  4. Make sure you string the pods well when you are shelling the beans. Use a sharp knife to double string the sides of the split pod again before frying preparation.
  5. Cut each pod shell in 5cm long pieces.
  6. Mix the flour and salt well in a bowl.
  7. Place the milk in another bowl.
  8. Dust the pod shells in flour lightly on both sides. Shake flour off well.
  9. Swiftly dunk the floured pods in the milk and return to the flour.
  10. Dust in flour for the second time.
  11. By this time the oil should be ready for deep frying.
  12. Place the pods in the pot but do not cram.
  13. Reduce the heat and deep dry for around 4 minutes or until golden but not burnt.
  14. Remove with a slotted spoon
  15. Drizzle with the sauce or dip each fry in the sauce with every bite you take!

Broadbean CropShare #2: Creamed broad beans with yoghurt and roasted hazelnuts on crostini

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This is the second recipe we are contributing to the #Stayhomeeatveg crop share by Global Gardens project. You can read Lia’s blog on Global Gardens Website News Section from 10/06/2020 where she talks about what this crop means to her and shares tips and ideas on cooking with fresh broad beans.

Creamed broad beans with yoghurt and roasted hazelnuts on crostini

You will need three crostini slices for this recipe too. For the Crostini all you need is finely sliced bread (up to 2cm) brushed with olive oil and toasted on a really hot non stick pan. Now for the topping.

Ingredients (three portions)

  • 100g shelled and double podded green broad beans
  • 10g butter (nearly a Tbsp)
  • Pinch of salt
  • 70 to 100g Greek or other yoghurt
  • Savory herb leaves (optional)

Method

  • Take a handful of whole hazelnuts, place in a baking tray and bake for 10 minutes on a hot oven (200 degrees Celsius). Remove to a plate and cool down.
  • You will need around 300g broad beans in pods to yield 100g double podded beans.
  • Remove the bean seeds from the pod. Keep the pods aside to make delicious fritters on the same day.
  • Blanche the beans in boiling water for at least 3 minutes. Cool and remove the shell. Here is how to do it.
  • Melt the butter in a non-stick pan, toss the split beans in with a pinch of salt and stir fry for a couple of minutes.
  • Mash with a hand masher in the pan on really low heat.
  • Take of the heat and whilst still warm, add the yoghurt (and savory if using) and mash to a creamy consistency.
  • Peel the skin off the hazelnuts by rubbing between your hands. Roughly chop or grind.
  • Place a thick layer of Fava/creamed broad beans on each crostini. Top with the hazelnuts and some freshly ground pepper if you prefer.

Broadbean CropShare #1: Crisped mint broad bean crostini with Feta mash

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This week we are participating in a crop share project by Global Gardens in Cardiff. One of our director’s Lia has been given a crop of broad beans, pods/beans and leaves to cook with! She is publishing a blog about what this crop share meant to her and what to do with beans on the Global Gardens Website News Section. Here is the first recipe she made for this project.

Crisp mint broad beans with Feta mash on Crostini (for three slices)

We have been baking a lot of sourdough bread at home. When it goes stale we love slicing what is left very thinly and making crispy crostini to add seasonal toppings. For the Crostini all you need is finely sliced bread (up to 2cm) brushed with olive oil and toasted on a really hot non stick pan. Now for the topping.

Ingredients (three portions)

  • 100g shelled and double podded green broad beans
  • 6gr fresh mint leaves (any kind)
  • 15g butter (roughly a Tbsp.)
  • Pinch of salt
  • 100gr Feta cheese
  • 30ml Extra virgin olive oil
  • ½ tsp. freshly ground pepper

Method

  • For the Feta mash: mash the feta, olive oil and pepper in a bowl until creamy. Set aside.
  • You will need around 300g broad beans in pods to yield 100g double podded beans.
  • Remove the bean seeds from the pod. Keep the pods aside to make delicious fritters on the same day.
  • Blanche the beans in boiling water for at least 3 minutes. Cool and remove the shell. Here is how to do it.
  • Melt the butter in a non-stick pan .
  • Before it browns add the whole (washed) mint leaves and crisp up on medium heat for a minute or two.
  • Before the leaves brown add the shelled and separated beans, a pinch of salt and stir well.
  • On each crostini spread a medium thick layer of the Feta mash and top with some beans.

LOVE EWE

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We have joined forces with Ty Caws cheesemongers in Wales to tell you why we think you should give ewe’s or sheep’s milk cheese a go.  Contact our friend Owen and place your order for that cheese now! Or attend some of the forthcoming Farmer’s markets in Wales where Owen and the team showcase cheese we love to eat.

To help you take that step to loving ewe, we are sharing an easy, baked cheese recipe for the fantastic & award winning #fettle cheese from Shepherd’s Purse in Yorkshire. You can order #fettle from Ty Caws or get it at forthcoming farmers market in Cardiff. We also recommend Brefu raw ewe’s milk cheese from Cosyn Cymru (uses thistle rennet so it is truly vegetarian).

Here is why we think you should eat Ewe’s milk cheese:

1. It’s so tasty! If you are not so hot on goat cheese (which we also love by the way) why not try some sheep or ewe milk cheese instead?  You might actually like it.

2. It is digestible! A great alternative to cow’s milk cheese and an overall much more digestible dairy product for most humans!  

3. You support UK sheep farmers who really need our help to survive during these hard times. Shepherd’s Purse Cheese company recently increased its investment in a sheep farmer collective it supports to ensure the production of fettle and other sheep’s milk cheeses. Every slice you buy it from Ty Caws in Wales this helps some sheep farmer continue having the demand to sustain a dairy producing herd. How great is that?

Bougiourntí Baked Fettle Recipe

What:

  • 150g Fettle cheese
  • 1 mild green chilli pepper, sliced in rings
  • 5-6 cherry tomatoes or two small tomatoes sliced
  • Two sprigs of fresh oregano or a generous amount of dried oregano
  • Two springs of fresh thyme from the garden (optional)
  • 5-6 Tbsp Greek extra virgin olive oil

How

  1. Place a 20cm by 20Cm square aluminium foil sheet on a chopping board and fold sides in slightly to contain the olive oil you will use.
  2. Drizzle half the olive oil on the bottom of the foil, add the oregano springs or pinch, the thyme sprigs if you are using, half the sliced chilli pepper and half the sliced tomatoes.
  3. Place the slab of fettle cheese on top of the ingredients.
  4. Top with the rest of the oregano, thyme, pepper, tomatoes and olive oil.
  5. Fold the foil sides in and then downwards to create a baking purse. Rather than acking the foil tightly and flat fold like you would a brown paper bad and allow an air gap for the roasting.
  6. If you have a small lidded pot use that instead of aluminium foil.
  7. Bake for 20 min on 180 degrees Celsius in the oven.
  8. Cool for a couple of minutes before serving. Eat with plenty of bread to enjoy the juices of the baked cheese, seasonal veg, herds and olive oil.

Whilst Fettle uses a feta cheese making method it is not feta but it is utterly delicious. It seems less ‘pickled’ than Greek feta cheese and is therefore less tangy! But as the sheep herds graze on grassier plains the cheese is creamier, nuttier and denser in texture (as well as salty enough to make it distinct). When baked its texture changes beautifully to be a little bit more chewy (like halloumi on a grill). We also loved it in fresh tomato salads with salted onions and generous amount of extra virgin olive oil.

Lia’s Kitchen is a community interest company which aims to raise awareness on independent, sustainable and local food producers and suppliers as part of its objectives. We seek out local knowledge to raise awareness of such produce. We also aim to raise awareness on food which is accessible to people with health conditions and dietary restrictions – ewe’s milk cheese makes dairy products accessible to those with cow milk intolerance or allergies. Whilst were given free samples of the ewe’s milk cheese we were not obliged to write about it or to recommend its consumption Please make sure you do not consumer dairy products if you are allergic to all dairy! . We were not paid for this feature.

Lime & coriander cauliflower rice

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National Vegetarian Week in May 2019 coincided with a new crop of cauliflower from one of our organic vegetable suppliers, so we thought it is best to share one of our best kept secrets. Cauliflower rice is a recipe which became a regular dish in our kitchen since 2015. We decided to share this at Riverside Real Food Roath Farmers’ Market two weeks ago for one of their community events. It is an easy and quick alternative to grain rice and a great additional side dish to your dinner table. It’s versatility also makes it the perfect addition to lunch boxes, picnics and barbeque tables.

Organic Cauliflowers grown in Wales

This recipe is inspired by south American and Caribbean flavours. Think lots of lime, a bunch of coriander and a combination of caramelised onion and garlic. And did we say its vegan and gluten free?  Cauliflower is a wonderful vehicle of flavours and you can adjust this recipe to take other flavour notes. Other cauliflower dishes we love include the Greek steamed cauliflower salad in lemon and extra virgin olive oil, cauliflower base pizza and deep-fried cauliflower nuggets (the current vegan craze). 

Ingredients

  • 1 large cauliflower head, grated
  • 2 Tbsp. Extra Virgin Olive Oil
  • 1 large onion, chopped
  • 4-5 garlic cloves, minced
  • 30g coriander, chopped
  • Juice of two limes
  • ½ tsp pepper
  • 1-1.5tsp fine sea salt ff

Preparation

  1. Heat the olive oil in a wide, non-stick pan. You will need your widest pan for this.
  2. Add the finely chopped onion with a generous pinch of salt. Lower the heat and sauté for 10-15 minutes, until the onion slightly caramelises. Don’t forget to stir occasionally to make sure the onion browns evenly.
  3. Cut the florets off the cauliflower and chop the stem into small chunks.
  4. Grate the whole cauliflower to rice grains size. The easiest way to do this is through a food processor (pulse in batches to reach the grain like consistency). But you can also grate by hand on the large side of your grater.
  5. Add the minced garlic to the onion stirring well and stir fry for another 2-3 minutes.
  6. Increase the heat to medium, add the cauliflower in three batches, stirring well to coat the cauliflower grains with the oil and onion/garlic flavour.
  7. After 10-15 minutes of stir frying add the lime juice and salt, stir quickly and thoroughly and remove from heat and cover.
  8. Add the finely chopped coriander and freshly ground pepper.
  9. Taste to check if you need more salt or lime.

Try making a masala cauliflower rice with a bit of chilli sauce and some chopped tomatoes. Or an Italian flavoured one with basil, garlic and parmesan. Yum!

Fáva – a velvety Greek dip

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Fáva is a velvety, smooth dip very popular in the taverns and homes of Greece. Not to be confused with the fava bean or broad bean, it is usually made with yellow split peas. Occasionally it is also made with dried and broken fava beans (κουκιά) but that dish has a light, green colour instead of its usual pale, mustard-yellow. It is usually served cold with chopped onion, lemon juice and a generous drizzle of extra virgin olive oil. But mother often fed us warm fava for a filling and nutritious meal – and we loved it. My favourite fáva flavour has a Cretan inspiration. Toasted cumin seeds and fried onion flavour my fáva recipe whilst roasted tomatoes and often caramelised onions are also paired or ‘married’ with it, as the Cretans say. Fáva can be paired beautifully with lamb but also octopus. It is nutritious and filling, and an impressive alternative to Hummus.

Fava (1)

Ingredients

  • 1 cup (around 250g) yellow split peas
  • 500ml vegetable stock
  • 1 small onion, quartered
  • 1 garlic clove, peeled
  • 1 bay leaf
  • ½ tsp cumin seeds
  • 1 – 2 tbsp. lemon juice
  • Olive oil
  • Salt (optional)
  • Pepper (optional)

Preparation

  1. Rinse the yellow split peas well and place in a sieve.
  2. Add enough oil to coat the base of a medium pot (2 to 3 tablespoons).
  3. Add the onion, garlic clove, bay leaf and cumin seeds, and stir fry for around 5 minutes till the onion slightly softens.
  4. Toss in the yellow split peas and coat well in the oil and flavours.
  5. Add the boiling hot stock and bring to a low simmer for up to 40 minutes.
  6. At the beginning the mixture might froth. If this happens remove the froth with a slotted spoon.
  7. Half an hour into cooking check whether the dish requires additional water so that it does not stick to the pan.
  8. When cooked the peas should be getting mushy when mixed and should not have a bite.
  9. Take off the heat, remove the bay leaf, add the lemon juice and cream the mixture with a hand blender.
  10. You can serve mixed in with roasted tomatoes and topped with caramelised onions.

Lia’s notes: 

  • Yellow split peas are not the same as chana daal (yellow split lentils) commonly used in Indian cooking. You can source great quality, British grown, organic peas online through hodmedods.co.uk.
  • Good quality ingredients make a great dip, so as well as using Hodmedods yellow split peas, I recommend you source use good quality extra virgin olive oil for this dip. Some of my  choices include Oliveology, the Olive Press in Ludlow and The Greek Secret olive oils.

Sudanese Meatballs from Refugee Food Stories

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This summer I am working on a very important project with Oasis Cardiff and Festival of Voice in Wales. It is called Refugee Food Stories. And it is all about recording the recipes of people who work at and are supported by Oasis, and upskilling/mentoring some amazing individuals. These recipes helped create a menu which you can try at the Oasis Food Trailer at the Wales Millennium Centre Hub at Festival of Voice between 7 and 10 June and 15 and 17 June.

sudanese meatballs

This is a recipe from Sudan and most importantly of an amazing lady called Huda who has made Wales her new home. About a year ago I went to one of Oasis’s Cardiff Supper Clubs where Huda showed us how to make and eat these Sudanese meatballs. I left with images of her family feasting in backyards in celebration of their bonds and life. I left feeling a little bit closer to her and with my belly full and happy. This is her recipe, a nourishing and delicious dish. If you have not tried it yet make sure you visit the Oasis Trailer outside the Wales Millennium Centre and between the Pierhead building this weekend. And why not try to make it at home.

Ingredients (yields 5 portions)

Meatballs

  • 500g minced lamb
  • 1 onion (150g), finely grated or minced in a food processor
  • 1tsp ground coriander
  • 1tsp ground pepper
  • 1tsp ground cinnamon
  • 100g breadcrumbs
  • 3 garlic cloves minced
  • 50g parsley finely chopped
  • 1tsp salt
  • Flour (approx. half a cup)
  • 1-2 cups vegetable oil to fry meatballs

Tomato & yoghurt sauce

  • 4 garlic cloves grated
  • 2 Tbsp vegetable oil
  • 1lt passata
  • ¼ cup water
  • Up to 250g Greek yoghurt (strained)
  • ½ tsp coriander
  • ½ tsp cinnamon
  • ½ tsp pepper
  • ½ tsp salt

Rice

  • 250g basmati rice
  • 500ml water
  • 1 small carrot grated
  • 1 small handful frozen peas
  • 1 heaped Tbsp butter salt (50g)

Yoghurt and tahini dip

  • 125g yoghurt
  • 1 garlic clove
  • Pinch of salt
  • 25g tahini
  • Pinch chili powder
  • 1 tbsp lemon juice 

Preparation (1hr)

  1. Mix all the mince ingredients (apart from the flour) well in bowl with your hands.
  2. In a flat tray place ½ cup of flour and spread thinly.
  3. Place the vegetable oil in a deep-frying pan, cover and heat whilst rolling the meatballs.
  4. Roll the meatballs into small round balls (3-4cm diameter) and place in the floured tray. The recipe should yield around 25 meatballs.
  5. Flour the meatballs well by gently shaking in the baking tray until they are lightly covered in flour.
  6. Fry the meatballs between 6-7 minutes on medium heat, until they are browned. Remove and set aside.
  7. Add two tbsp of vegetable oil in a deep pot, heat, add the minced garlic for the sauce and stir fry for a couple of minutes on low heat.
  8. Add the passata, coriander, cinnamon, pepper, salt and some water and stir well.
  9. Once the sauce starts to bubble add the yoghurt, shake to mix.
  10. Take off the heat and stir quickly before returning to the hob.
  11. Add the meatballs and simmer for 15 minutes on low to medium heat.
  12. To make the yoghurt and tahini drizzle, add all the sauce ingredients and mix well in a bowl.
  13. For the rice: add the rice, water, carrot and frozen peas to the boiling water and simmer slowly for 10 minutes.
  14. Add the butter and cook for a further 5 minutes.
  15. Serve a portion of rice with a ladle of 5 meatballs, a drizzled of the dip and a garnish of parsley (as would Huda).

The Wasteless Skordalia Bread Dip

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This Wasteless dip is inspired by my Greek heritage. Skordalia is a popular dip which can be made with stale bread or potatoes. My favourite is the one using bread. It is a kind of bread sauce, brought to life by walnuts, sharp vinegar flavours, garlic and extra virgin olive oil. It is traditionally served with deep fried salt cod and once you start you can’t stop eating it. At Wasteless suppers we usually serve it with smoked paprika temperate vegetable and cucumber slices.


Ingredients

  • 200g leftover bread, soaked in water and well drained
  • 1 large handful walnuts
  • 3 tbsp. white wine vinegar
  • 1-2 garlic cloves, minced
  • 60 ml extra virgin olive oil
  • 1 tsp. salt
  • ½ tsp. pepper (optional)
  • a generous pinch of grated nutmeg (optional)

Preparation

1.     Soak the bread slices with the crust in some water until soft.
2.     Squeeze out the water well with your hands and place in a food processor.
3.     Add the garlic cloves crushed. You can add more garlic but the longer you leave the dip in the fridge the stronger it becomes.
4.     Top with the walnuts, salt and pepper/nutmeg and olive oil and blitz until lovely and creamy.
5.     Taste to adjust the salt and vinegar levels. The vinegar really makes this dip special so if you feel something is missing add another teaspoon.
6.     This dip is absolutely delicious with raw vegetable, as an accompaniment to salads, with tempura vegetable and fried fish (in the traditional Greek way).

Forgotten Foods – Nettle pie Video

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The resurgence of nettle, wild garlic and other foraged greens cooking is a delight to me. I still think that eating and foraging wild greens is a skill that needs more nurturing to become part of our yearly eating calendar. I don’t mean that you have to see nettles on supermarket isles to be able to say they are back. I am not talking about food trends. I am talking about making wild green habit and seasonal eating more of a habit for life.

This nettle pie is a simple way to connect with wild greens that are available in abundance in your surroundings in Spring. Turn the TV off. Take a stroll into your local forest or park. Pick, cook and taste. Have a look and hopefully be inspired by this video.

#VegPower! Quick Kale spaghetti

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Getting down your greens is a very important step of keeping healthy during winter! Kale is a member of the brassica family and has great nutritional value. From high levels of iron, vitamin K, C and A, to anti inflammatory benefits it’s a food both accessible, locally grown and often organic.

Kale with spaghetti and red elfcup mushrooms

Kale can help you increase your greens intake in easy and tasty ways. Make a pledge now to eat more veg any time of the year. Follow the #vegpower campaign for inspiration.

Here’s an easy recipe to get you started – Kale with spaghetti. When Zöe Rozellar walked into our kitchen with this idea of cooking kale it opened so many possibilities! You can also enjoy the kale as a side, for breakfast with egg (Zöe’s favourite) or with rice/couscous/quinoa. You may also add raw or cooked mushrooms to this dish – the red elf cup mushrooms from Blaencamel market stalls were a treat with this dish.

Ingredients (2-4 portions depending on starter or main size)

  • 300g organic kale
  • 1Tbsp. Sesame seeds
  • 250g spaghetti
  • 2 garlic cloves
  • 1/2 tsp. Paprika
  • 1/2 tsp. Ground nutmeg or more
  • Salt
  • Pepper
  • Olive oil
  • 250g goats cheese or feta cheese

Preparation (up to 30min)

  1. Wash the kale, pull leaves off the harder stalk (if not tender) and drain.
  2. In a big baking tray dress in 1/2 tsp salt, the sesame and a couple of generous lugs of olive oil. Massage well so that oil and salt dress all leaves.
  3. Bring water to the boil for pasta adding salt and oil. And preheat the oven to 180 degrees.
  4. At the same time you start boiling the pasta, add the kale in the oven after you cover the tray tightly with aluminum foil.
  5. The kale should bake at least for the duration of your pasta preparation.
  6. Once the pasta boils and is in the colander, return the pot to heat, cover its base with olive oil and add the two cloves of garlic roughly chopped.
  7. Lower the heat and stir fry the garlic till softer – a couple of minutes – taking care not to burn.
  8. Add the paprika, nutmeg and 1/2 tsp of pepper and stir fry for about half a minute or so.
  9. Add the spaghetti and a pinch of salt. Toss well to dress in spices.
  10. Remove the kale from oven, add to pot and stir well.
  11. Remove dish from heat and add the crumbled cheese.
  12. For a vegan version add Dukkah or roasted and crushed hazelnuts instead of cheese.