organic vegetable

July Recipe – Fasolákia with Beef

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Fasolakia is one of the ultimate summer Greek dishes. The combination of new potato crops, the abundance of parsley, the tender freshness of the fasolakia (french or runner beans) is delightful in a summer stew. When I walked past the farmer market stalls last week I just knew this dish had to return. This meal is fully inspired and sourced at the Roath Farmers’ Market. So for the rest of the Saturdays and Sundays in July, do yourself a favour and head over to Blaencamel Farm’s stall or order their box online. At the moment everything at their stall has an extra special scent and flavour – the flavour of sunshine and summer.

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You can make a vegan or vegetarian version of this dish but this time I have included one of my favourite, top quality meats too – dexter beef from Cig Lodor West Walian farm.  Like many Greek dishes it is enjoyed in room temperature or even cold straight out of the fridge to cool you down. Get some Riverside Sourdough bread (Malted Wheat & Seeds) or some of Nata’s corn bread with this and you might be having one of your best summer meals yet. Trust me.

Order your seasonal Blaencamel veg box online www.blanecamelbox.com Find out more about Lia’s Kitchen and subscribe on Lia’s newsletters here www.liaskitchen.com

Ingredients (for 4 people)

  • 1 onion, finely chopped
  • 1 pack of Cig Lodor cubed beef (400-500g)
  • 2 bunches of French or runner beans (fasolakia), stringed, ends chopped off and halved
  • 4 small to medium potatoes, peeled and chunky cubed
  • 1 large or 2 small courgettes, large cubes so the don’t fall apart when stewed
  • 1 bunch of parsley, roughly chopped
  • 1 Tbsp. tomato paste or one large tomato grated
  • 1.5-2 tsp. sea salt
  • 0.5 tsp. ground black pepper
  • Olive oil or extra virgin olive oil

 Preparation ( 60 min)

  1. Coat the base of a wide pot with enough olive oil to cover it and a bit more.
  2. When the oil is hot add the beef and sauté until browned on both sides.
  3. Then add the onion, one tsp sea salt and sauté until the onion softens.
  4. Add the tomato paste or grated tomato and pepper and fry for a couple of minutes stirring well.
  5. Add the chunky cubed potatoes and beans of your choice. Stir fry for a couple of minutes until they are well coated in tomato paste and oil.
  6. Finally add the cubed courgettes, chopped parsley and stir well.
  7. Add half to one tsp of sea salt and enough boiling water to almost cover the veg and meat (but don’t submerge them).
  8. Stir well but before you place the lid on the pot to simmer for around 45 minutes, try to push the meat and potatoes to the bottom of the pot and the beans and courgettes closer to the top so that they steam.
  9. This is the biggest secret for this dish! From this point on do not stir so that your vegetable does not fall apart when cooked.
  10. Cook on low flame or heat for at forty-five minutes or until the water has reduced but not fully evaporated.
  11. The dish is ready when the meat is really easily cut with a fork (almost falling apart).
  12. Set aside for 20-30 minutes. Or for a real Greek meal enjoy (cold or in room temperature) the next day.

Enjoy with a chilled glass of Greek Agiorgitiko Wine , Gerovasiliou’s Avaton Limnio grade red or a Tsantali organic cabernet.

Carrot & spinach KuKu – A seasonal Frittata

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A recipe inspired by the way Iranians make their open omelette or frittata, known as Kuku. It uses March’s seasonal vegetable like carrots and spinach still abundant at Blaencamel farm and in their weekly organic vegetable boxes. This type of frittata uses a generous quantity of ingredients so don’t be surprised when you see how much vegetable goes in it – it is what sets it apart from other open omelettes.

You can find Blaencamel farm vegetables at both Farmers’ markets in Cardiff, Roath and Riverside, on Saturday and Sunday respectively, but also in Aberystwyth and their own farm shop. Order their boxes here.

Ingredients (4 portions)

  • 250g (3 medium) carrots, coarsely grated
  • 150g spinach, finely chopped
  • 15g (half a small bunch) parsley, finely chopped
  • 1 medium onion, thinly sliced
  • 50g sundried tomatoes or mixed antipasti e.g. peppers and artichokes, finely chopped
  • 30g cashews, chopped
  • 3 Tbsp. Goji berries (optional)
  • Fresh mandarin or orange juice
  • 100g (half a pack) feta cheese, crumbled
  • ½ tsp. ground cumin
  • A generous pinch of smoked or regular sweet paprika
  • ½ tsp oregano
  • 1 generous pinch of saffron strands
  • 2 Tbsp. flour
  • 1 tsp. baking powder
  • 6 eggs
  • 2 generous pinches of salt
  • ½ tsp. sugar
  • Olive oil 

Preparation (30 minutes)

  1. Add enough fresh mandarin or orange juice to cover the goji berries in a small bowl or mug. Infuse whilst prepping.
  2. Add a tablespoon (or two) of olive oil to a 20 to 25cm non-stick pan, and sauté the onion on low heat with a pinch of salt and the sugar until it caramelises (5-10 min).
  3. Pound the saffron in a bowl with a rolling pin, beat in the eggs and allow time for the saffron to infuse in them.
  4. Remove the onions from the pan, add another tablespoon of oil, add the carrots and cumin. Sauté until soft (5 min).
  5. Return the onions to the frying pan, add the goji berries, cashews, sundried tomatoes and antipasti. Mix well.
  6. Add the spinach and parsley little by little so that it slightly wilts. You don’t need to cook your spinach much or at all but you might choose to wilt it a bit of you are using a smaller pan.
  7. Add the flour, pinch of salt, baking powder, paprika and oregano to the eggs and beat until the flour is mixed well and to give the eggs some volume and softness.
  8. Mix into the pan gradually and carefully making sure the beaten egg goes to the bottom of the pan and mixes in well between the abundant ingredients to hold them together. The pan should remain on low heat all this time.
  9. Make sure that the ingredients are spread evenly on the pan and sprinkle the feta cheese on top.
  10. After firming up the frittata on the hob for a couple of minutes, you can cook the frittata in two ways: a) If your pan is heat resistant place it in a preheated oven for about 10-15 minutes at 180-200 degrees –cover with a lid or aluminium foil for half the time, or b) Cover the pan with a lid or plate. Continue cooking on the hob on low heat for 8 to 10 minutes. Then place under a preheated grill for a couple of minutes or until golden and risen.
  11. If using a 20cm pan it should be at least 5cm dip to make a cake like frittata that will rise.
  12. You can choose to omit or include ingredients on this list. It is also very easy to replace them. For example goji berries can be replaced with cranberries or even barberries if you prefer an authentic Iranian taste.