Something Fresh: Quinoa Bean Chilli

Quinoa chili

Ingredients (serves 6)

1 tablespoon olive oil 3 cloves garlic, minced
1 onion, diced 2 cups cooked quinoa
6 large tomatoes pureed in blender 1 small tin tomato puree
2 green chillies chopped fine 1 1/2 tablespoons chili powder, or more, to taste
2 teaspoons cumin 1 1/2 teaspoons paprika
1 1/2 teaspoons sugar 1/2 teaspoon cayenne pepper
1/2 teaspoon ground coriander Salt and freshly ground black pepper, to taste
1 can kidney beans, drained and rinsed 1 (15-ounce) can black beans, drained and rinsed
1 1/2 cups corn kernels (frozen or tinned is fine) 3 tablespoons chopped fresh cilantro leaves
Juice of 1 lime

Method of Preparation:

  1. Heat olive oil in a large pot over medium high heat. Add garlic and onion, and cook, stirring frequently, until onions have become soft and fragrant (around 3 minutes). Stir in cooked quinoa, blended tomatoes, tomato puree (from tin), green chillies, chilli powder, cumin, paprika, sugar, cayenne pepper, coriander and 1-2 cups water, making sure to cover most of the ingredients. Season mixture with salt and pepper, to taste.
  2. Cover and leave pot to simmer until the mixture thickes (around 25 minutes). Stir in beans, corn, cilantro and lime juice until heated through, about 2 minutes.
  3. Add some cilantro as garnish and serve hot.

 Approximate nutritional content per serving: 

Calories 326.7
Total Fat 7.7 g
Saturated Fat 1.0 g
Cholesterol 0.0 mg
Sodium 500 mg
Total Carbohydrate 57.8 g
Dietary Fibre 11.7 g
Sugars 5.8 g
Protein 11.8 g

Special thanks: Something Fresh  

 

About Something Fresh
Something Fresh makes healthy eating convenient. For dinner, Something Fresh designs tasty nutritious recipes and sends you a kit with all the ingredients you need (washed, chopped and in the right proportions) with a recipe card, so you can prepare a gourmet healthy meal in minutes.

Cooked lunch options delivered to your desk are now also available. Organic, vegetarian, vegan and gluten-free options available!

Order online at www.somethingfresh.com.hk.

 

刨絲水果沙律 Box grater fruit salad

Box-grater-fruit-salad

份量Serve:  6

材料 INGREDIENTS
2湯匙 白芝麻 2 tablespoons sesame seeds
170克 蜜糖 ½ a small jar of runny honey, (170g)
1個 啤梨 1 pear
1個 蘋果 1 apple
6個 士多啤梨 6 strawberries
1個 桃駁梨 1 nectarine
1隻 香蕉 1 banana
1個 橙 1 orange
2棵 新鮮薄荷 2 sprigs of fresh mint
原味乳酪 (隨意添加) natural yoghurt, (optional)

做法 Method
1. 平鋪白芝麻在平底鍋底;中火加熱.
Place a small frying pan on a medium heat and add the sesame seeds.

2. 不時輕搖平底鍋翻炒白芝麻, 炒數分鐘至色澤均勻金黃.
Toast for a couple of minutes, or until golden, gently jiggling the pan for even cooking.

小心地將炒好的白芝麻放入一個微波爐適用的細碗。
Carefully tip the seeds into a small microwave safe bowl.

4. 拌入蜜糖
Mix in the honey.

5. 將拌好的蜜糖芝麻用微波爐加熱至溫熱 (800瓦的微波爐大概加熱20秒). 小心取出, 放在一旁備用。
Warm the mixture through in the microwave (800W) for 20 seconds, then carefully place to one side.

6. 把啤梨、蘋果和士多啤梨的果蒂及果芯的部分切去.
Pull the stalks off the pear and apple and hull the strawberries.

7. 在砧板上小心用刀在桃駁梨中間最濶處, 沿著內裏的核𠝹一圈.
On a chopping board, use a knife to carefully cut all the way around the nectarine in a circle.

8. 然後雙手輕握桃駁梨, 擰開兩半.
Hold the nectarine in your hands and twist until you can pull the two halves apart.

9. 用鐵茶匙將核拔出, 並棄掉.
Pull out and discard the stone from the centre – you can use a teaspoon to help you scoop it out.

10. 香蕉剝皮.
Peel the banana.

11.將刨絲器放在平身碟上, 用刨粗絲將生果刨成長絲.
Place a box grater on a plate, then on the coarse side, carefully grate all of the fruit, piece by piece, in long strokes.

12. 完成後拿起刨絲器, 任由生果絲鬆散地留在碟上.
Carefully lift off the grater, leaving a lovely pile of grated fruit on the plate.

13. 將橙切開兩半, 搾汁在生果絲上. 如用人手搾汁, 記得雙手配合將橙核隔走.
Carefully cut the orange in half and squeeze the juice over the fruit, using your hand to catch any pips

14. 澆上2湯匙預備好的蜜糖芝麻 (剩下的留待下一個刨絲水果沙律用).
Drizzle the fruit with 2 tablespoons of the sesame honey (keep the rest for another day).

15.摘去乾或爛掉的薄荷葉,洗淨及瀝乾.  將薄荷葉切成細碎, 灑在生果絲上. 莖梗不要.
Pick and roughly chop the mint leaves, discarding the stalks, then sprinkle over the fruit.

16. 將輕輕拌好的刨絲水果沙律分半分別放入兩個上菜碗. 享用時亦可淋上原味乳酪作裝飾兼增添風味.
Divide between bowls and serve with a dollop of natural yoghurt, if you like.

More about this recipe: http://www.jamieoliver.com/recipes/fruit-recipes/box-grater-fruit-salad

Special thanks on translation: Ms Joyce Chow

煙薯角 Smoky mixed-potato wedges

Smoky-mixed-potato-wedges

份量Serve:  8

材料 INGREDIENTS
2個 蕃薯 (大) 2 large sweet potatoes
2個 薯仔 (中) 2 medium potatoes
海鹽 sea salt
鮮磨黑胡椒 freshly ground black pepper
1茶匙 匈牙利煙熏紅椒粉 1 teaspoon sweet smoked paprika
橄欖油 olive oil

做法 Method
1. 預熱焗爐至200°C
Preheat the oven to 200ºC/400ºF/gas 6.

2. 蕃薯、薯仔一邊沖水,一邊用刷或百潔布洗刷表面的泥垢至乾淨. 不用去皮.
Wash the potatoes under cold running water, scrubbing well with a scrubber to get rid of any dirt (there’s no need to peel them).

3. 將每個洗淨的蕃薯、薯仔垂直切開成8塊薯角, 放入大碗裏.
On a chopping board, cut each potato in half lengthways, then cut each half in half lengthways, and then each piece in half again so you end up with 8 wedges, then add to a large mixing bowl.

4. 在薯角撤上小撮的海鹽、鮮磨黑胡椒和匈牙利煙熏紅椒粉.
Sprinkle over a tiny pinch of salt and pepper, and the paprika.

5. 再澆上2湯匙橄欖油. 將所有材料和調味料好好拌匀.
Drizzle over 2 tablespoons olive oil, then toss everything together to coat.

6. 將已調味的薯角平鋪在兩個焗盤上, 放入已預熱的焗爐裏焗至金黃色, 大概需時35-40分鐘.
Spread out into a single layer over 2 large baking trays, then bake in the hot oven for 35 to 40 minutes, or until golden and cooked through.

7. 戴上隔熱手套, 將焗好的薯角從焗爐取出. 放涼幾分鐘 (剛出爐時薯角可能有點黐底), 然後用鍋鏟把薯角上碟.
Use oven gloves to remove the trays from the oven, then leave to sit for a couple of minutes (this will make it easier to remove them from the tray), then use a fish slice to transfer them to a serving dish.

More about this recipe: http://www.jamieoliver.com/recipes/vegetables-recipes/smoky-mixed-potato-wedges

Special thanks on translation: Ms Joyce Chow