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Spicy Bean Casserole with a collection of trimmings...

Updated: Nov 10, 2023

My usual cooking style: I have an idea of what something should look like in a bowl and how it should make you feel whilst you're eating it. I gather the ingredients, realise I haven't got them all so I improvise. I then coat everything in tasty spices, roast some of them to add flavour and texture, add beans, tomatoes and all the nutrient dense ingredients I love, whilst dancing around the kitchen to something George Michael related, and voila...


Then someone asks me for the recipe - erm...


Over the last few years my absolute joy in yoga teaching has evolved to an even more joyful experience of including my other love - food. By bringing together yoga and nutrition, I have been able to help lots of people feel happier, healthier and more energised with my Nutrition & Wellness Coaching. Lucky me.


Sooooo nowadays I have to count how many peppers, tins of beans and spoons of spices go in to my witches cauldron so that I can then write it down. It's a bit contradictory to my usually scatty existence, but if it means I can spend some of my working week writing recipes, I'm all in.


Below is how to make my latest one - I prepared this for my last Rest & Reset morning @ The Yoga & Wellness Rooms, and there were a lot of happy, well fed faces at the end, all asking for the recipe, so here it is. To make it yourself, book in a kitchen session, dance to whatever makes you feel sixteen again, and then cook and eat the wonderfully nutritious food that you just happily made. Promise it's brilliant.


Let me know if you make it!

Lynne x


INGREDIENTS - MAKES 4 DECENT PORTIONS

This is not baking, so if you add a squash instead of a sweet potato, or you only have red onions, it will still work. Adapt it to what you have and what you enjoy.

  • 2 x medium sweet potatotes

  • 1 x large white onion

  • 1 x red onion

  • 1 x red pepper

  • 2 x medium courgettes

  • 2 x garlic cloves

  • 2 x tins mixed beans such as cannelini, butter, chick peas, kidney (for some harder to digest than other beans),

  • 2 x tins of chopped tomatoes

  • 0.5-1 x litre vegetable stock depending on how soupy you want it to be

  • 1 x tbsp of extra virgin coconut oil

  • 1 x heaped tsp of cumin, coriander and turmeric or similar

  • salt and pepper to season

  • fresh coriander, chopped cucumber, fresh chilli, greek yoghurt, and tasty seeds (roasted in salt, oil and a tiny bit of maple syrup) to serve

RECIPE

  • Peel and chop the sweet potatoes, peppers and courgettes and place them in a bowl. Coat them in a mix of good quality oil, salt, pepper, herbs and garlic powder and roast them on a large flat tray at a moderate heat for about 25 minutes

  • Dry fry the spices in a heavy bottomed, large saucepan pan until they start to smell lovely

  • Heat the coconut oil in with the spices

  • Chop the onion and garlic and soften in the oil

  • Once the onions are soft, add in the roasted vegetables and tomatoes.

  • Add in the stock a bit at a time until it’s a consistency you like

  • Add in the tomatoes and heat through

  • Add in the beans (tinned and already cooked) and heat through.

  • Season as required and top with some or all of the following: chopped coriander, a dollop of greek yoghurt, feta cheese, some tasty seeds and some sliced cucumber for a variation in texture and some added nutrients

TASTY SEEDS

  • Pumpkin or sunflower seeds are delicious roasted gently in some extra virgin olive oil, salt, pepper and a teeny bit of maple syrup. Add chilli flakes if you like them spicy.





HEALTH BENEFITS

Fibre rich (veg and beans)

Protein rich (beans)

Blood sugar regulation (particularly beans)

Anti-inflammatory (everything, especially spices)

Gut bacteria (everything - all plant based which encourages good and varied gut bacteria)

Omega 3's - (Healthy oils)

Vitamins and minerals (such as vitamin c, iron)






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