One-pot recipes

ONE-POT WONDERS

This month FRAN STEVENS, aka The Food Wife, is making some delicious warming comfort food that’s super easy and quick to put together.

INSTANT POT LAMB & BUTTER BEAN TAPAS

Serves 3-4 as a tapas

This is a real gem. I made this in the Instant Pot and the results were outstanding. Literally five minutes of work, and about half an hour letting the Instant Pot do its thing and I had the most melt-in-the-mouth, rich lamb stew, beautifully sweet from the peppers and complimented so well with the plump butter beans.

You could, of course, do this in the oven, in which case you would need to add a good couple of hours on to the cooking time (instead, fry off the ingredients and put in an oven-proof, lidded dish, and transfer to the oven at 150°C/130°C fan for 2-3 hours).

We’ll definitely be revisiting this invention! ✃

Ingredients 1 tbsp olive oil 1 onion, halved and sliced 2 cloves garlic 2 roasted peppers from a jar, cut into strips 300g lamb fillet, cut into 2-inch chunks 1 heaped tsp paprika 1 tbsp tomato purée 1 tin butter beans 1 tbsp chopped parsley

Method Set the instant pot to sauté mode and add the oil, onion, garlic and peppers and stir for 2-3 minutes.

Add the lamb and paprika and stir for a further minute before adding the tomato purée and butter beans (including their water). Put the lid on and ensure it is switched to sealing. Place manually on high pressure for 15 minutes and allow to depress naturally. If you don’t have an instant pot, use a casserole to fry off the ingredients (bar the beans) before putting in the oven. Add the butter beans 10 minutes before the end of cooking. Remove the lid, season to taste and switch back onto sauté mode for 5-10 minutes, stirring frequently, to allow the rich sauce to reduce.

Add the chopped parsley and stir through before serving.

Chickpea & Preserved Lemon Tagine

Serves 6 If you want a super quick and easy meal then this is perfect. Ready in half an hour but bursting with flavour, this Moroccan-inspired stew can be flung together from a few store cupboard ingredients. I’ve called this a tagine, but I’ve just made it in a normal pan on the hob. If you wanted to make this in a proper tagine in the oven then you can of course, it’ll just take a lot longer! At step four you would transfer it to your tagine and cook at 150°C/ 130°C fan for 1½ to 2 hours. Ingredients 2 tbsp oil 1 onion, large dice 2 heaped tsp ras al hanout 2 cloves of garlic, finely chopped 1 pepper, large dice 2 pieces of cassia bark/cinnamon sticks 2 tins of chopped tomatoes 2 tins of chickpeas 10 prunes, quartered 2-3 preserved lemons, finely chopped Salt and pepper Method Soften the onion in the oil for five minutes on a medium heat.

Add the ras al hanout and stir for one minute. Then add the garlic and diced pepper and stir for another minute.

Finally add the tinned tomatoes, chickpeas, cassia/cinnamon, prunes and preserved lemons. Simmer for 20 minutes. Season to taste.

Serve with cous cous or quinoa and a fat-free yogurt, spiced up with some garam masala (simply stir a teaspoon of the spice mix through a few tablespoons of the yogurt). You could also have some salad or vegetables on the side.

BLACK BEAN & SWEET POTATO STEW

Serves 6 I found a recipe for a black bean and sweet potato stew online, it sounded good, but I’ve made some tweaks to make it even more delicious. The great thing is that this recipe is perfect for batch cooking and freezing for a nutritious meal when you can’t be bothered to cook. It’s also cheap to make and contains lots of ingredients you’ve probably already got in your store cupboard. It’s a gluten-free and vegan recipe and is perfect served with nutty brown rice and a salad. Ingredients 2 tbsp (rapeseed or olive) oil 1 red onion, medium dice 3 cloves of garlic, crushed Spice mix containing: 1 heaped tsp turmeric, ½ tsp chilli flakes, ½ tsp cayenne pepper, ½ tsp ground coriander & ½ tsp smoked paprika 3 medium sweet potatoes (approx 600g), peeled & cut into a 1 inch dice 2 tbsp tomato purée 500g passata 400ml vegetable stock (ensure gluten-free and vegan if required) 2 x tins/cartons black beans, drained Salt and pepper 100g frozen spinach 2 tbsp chopped coriander

Method Heat the oil over a medium heat in a large casserole dish. Add the onion and soften for five minutes.

Add the garlic and spice mix and cook out for 30 seconds, then add the cubed sweet potato and tomato purée and cook for a further 30 seconds, stirring.

Add the passata and vegetable stock, along with the drained black beans. Add a generous pinch of salt and pepper. Place the lid on the casserole, and simmer for 30-60 minutes, or until the sweet potato is tender.

Check the seasoning and add more as necessary. Stir in the chopped frozen spinach, until dispersed through the sauce. Finish by stirring through the chopped coriander.

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