The Three Amigo's

There seems to exist a magic combination of three key ingredients in so many of the worlds various and wonderful cuisines. Mexican and Central American regional dishes are no exception as the trio of tomato, chilli and beans perfectly demonstrates.

This chilli can be made with or without meat, this one contains minced (ground) beef, which provides protein, B vitamins and iron but to help boost the vitamin content even further plus increase the fibre and help that meat go the extra mile I like to put at least two types of bean into my chilli. This one has four types of bean, red kidney, aduki, soya and mung.

Serves 4

Ingredients;
250g minced beef
2 x 400g cans beans or approx 200g dry weight beans (pre soaked)
1 onion (chopped)
1 or 2 fresh chilli's (chopped)
2 peppers (any colour)
1 can tomatoes + squirt tomato puree
1 small can or 100g frozen sweetcorn
Salt/pepper to taste
1 teaspoon brown sugar
Oil for frying

Warm the oil and add the chopped onion, allow to soften on a low heat. Increase the heat a little and add the chopped fresh chilli and beef and brown the meat. Season with salt and pepper and add the brown sugar, chopped peppers, beans, can of tomatoes and tomato puree. Allow to simmer on a low heat for at least 1 hour, I like to prepare to this stage and then let the chilli sit in its juice for 24 hours to develop the flavours but if you can't wait then carry on from here. Add the sweetcorn and allow to warm through.
Serve with rice, tortilla or use in buritto wraps with grated cheese. Add chopped coriander (cilantro) for a little extra zing! Any extra will freeze perfectly.
Very hearty....!!!

Vivid Retro Pea and Watercress Soup

Spring is here!!!
And that makes me think of vibrant green colours and fresh, light flavours.
Here is a 70's classic brought up to date with a lighter, modern touch.

Serves 2
Ingredients;
A large bunch of fresh watercress
200g frozen peas (thawed at least slightly!)
2 shallots (sliced thinly)
1 veggie stock cube (or home made stock if you have been very organised!)
Salt and pepper to taste (tread lightly, watercress is very peppery!)
Oil for frying (rapeseed is excellent and very good value)

Saute the shallots in the oil on a low heat. Meanwhile finely chop the stems of the watercress and add to the pan. When the shallots are translucent, add the watercress leaves, stock cube, salt and pepper and enough boiling water to just cover. Simmer uncovered for a few minutes and then add the peas, if they are still a little frozen that's OK, the heat will just take a few minutes to come back up. If you want a thinner soup just add more boiling water at this stage and allow to cook through. Don't leave this cooking for more than about 20 minutes to retain the fabulous colour.
A rich source of folate, vitamin C, fibre and protein.
May also be pureed and chilled and served cold as with gazpacho.