Maggie Lynch of the Soul Food Company is not only giving a cooking demonstration at the Feeding 5,000 event, she also gave us three fantastic recipes for your leftovers. They’re all really healthy and nutritious, give them a try and let us know how you get on!
Mexican Bean and Chrizo Soup
1 medium onion [200 grams] – finely diced
2 cloves garlic – crushed
1 carrot large – diced – 100 grams
½ small butternut –diced -200 grams
2 potatoes – diced
100 grams – Aduki/Kidney beans dried /soaked and cooked or 400grams tin beans
1 heaped teaspoon cumin
½ teaspoom chilli flakes
½ teaspoon smoked paprika
1 tablespoon tomato puree
1 x 400 grms tinned chopped tomatoes
½ chrizo sausage – diced
1 litre chicken stock
Fresh coriander to garnish
Natural yoghurt /soya yoghurt / crème friche to serve
1. Lightly cook chrizo in olive oil in a saucepan for 1-2 minutes, remove from pan
and set aside til later.
2. Gently fry onion in a little olive oil for 5 minutes, add carrot, potatoes and
butternut squash gently cook for approx 10 minutes or until all vegetables are
softish. Add in spices-cumin, chilli flakes, smoked paprika continue to cook for
3. Add puree, tomatoes, aduki beans and stock, simmer for 10-15 minutes.
4. At this stage you can either leave soup chunky or blend slightly.
5. Lastly add back in the chrizo and fresh coriander and simmer for another few
6. Serve with a large dollop of yoghurt and chunky bread
Top Tip – Alternative ideas for soup: Cut vegetables chunky and have a lovely veggie
casserole, add in prawns mussels or any meaty fish and you end up with a large
seafood stew, alternativey add chicken which is cut into chunks and you have a
chicken veggie and bean casserole. Use soup as a base sauce over meat balls. As a
base sauce for a veggie lasagna to tossed over pasta etc etc…Freezes really well and
is a good source of protein fibre and vitamin A.
Thai Fried Rice with Left over Chicken
220 grams cooked brown basmati rice
200 grams left cooked chicken, gentle cut into slices
1 tomato, seeded and cut into strips
100 grams white onion, cut into thin slices
40 grams spring onion, cut into 2cm lengths
10 grams (1/4-1/2 ) red chilli, seeded and finely diced
2 eggs, organic or free range, beaten
1 ½ teaspoon fish sauce
1 ½ soya sauce
½ teaspoon sugar
¼ teaspoon cracked black pepper
1 teaspoon deep fried garlic slices (opt)
1 tablespoon coconut oil/sunflower oil
25 grams greens, e.g. kale, spinach, chard
1. Heat deep pan or wok, add oil, add eggs and scramble lightly for about 15 seconds
2. Add chicken and stir about 30 seconds
3. Add rice and stir until rice separates
4. Add tomatoes and white onion and stir for 1 minute
5. Add deep fried garlic, fish sauce, soya sauce, pepper & sugar – stir for 1 minute
6. Add spring onion and chilli. Cook briefly, mixing gently.
7. Serve with lime wedges, sliced cucumber, tomato and oriental leaves
Top Tip – Use uncooked prawns, raw chicken strips, pork, tofu or a selection of vegetables.
* Brown rice is high in fibre and a whole suite of vitamins (speciall B-complex) & minerals.
Roast Chicken with Pearl Barley Tabouleh
200 g pearl barley (pre-soaked)
20 g mint leaves – chopped fine
40 g flat parsley – chopped fine
2 plum tomatoes – seeds removed and finely diced
1 small red onion – finely diced
2 tablespoons lemon juice
2 tablespoons good quality olive oil
Seasoning of sea salt and cracked black pepper
A handfull of baby leaves (e.g. pursane, baby spinach, watercress)
½ pomegranate seeded (opt)
2 cooked chicken breasts, lightly shredded
100 grams Feta cheese (opt)
1. Rinse pearl barley really well. Cover with boiling water and simmer for approx 30 -
40 minutes, allowing the pearl barley to cook but still leaving a little bit of bite in
the grain. When cooked, rinse under cold water, drain and set aside.
2. De-seed pomegranate, rinse and set aside. Chop mint and flat parsley then add to
barley. Add diced tomato, red onion, lemon olive oil, baby leaves and seasoning.
Mix in half the pomegranate seeds. Gently mix through two thirds of thr shredded
chicken Place on serving platter and top with rest of chicken & pomegranate
Top Tip – Leave out chicken and crumble in some aged barrel fetta for alternative option.
Barley has a low Gi, and ideal for those trying to loose weight, it has a soothing and
warming to the digestive system when you feel under the weather.