Spicy Beans
A very tasty vegetarian dish, we have a vegetable garden and this is a great way to cook beans.
Servings: 4
Cost: £3
Equipment
- Pressure Cooker
- Chopping Board
- Knife
- Spoon
- Large Saucepan
Ingredients
To cook dried Beans Ingredients
- 1 Cup Dried White Beans
- 25 g Creamed Coconut
- 1 Scotch Bonnet Pepper Kept whole!
- 750 ml Water
Spicy Beans Ingredients
- 2 tbsp Vegetable Oil
- 1 Onion Chopped
- 5 Cloves Garlic Chopped
- ¼ tsp Asafoetida (optional)
- 125 g Tomato Passata
- 1½ tsp Frank&Co Green Seasonin’
- 2 tsp Soya Sauce
- 150 ml Water
- 1 tsp Red Wine Vinegar
- Salt and Pepper To taste
Instructions
Method
- Soak the beans overnight.
- Add water, beans, creamed coconut, whole scotch bonnet pepper, a pinch of salt and pepper into a pressure cooker and cook for 25 minutes.
- Using a large saucepan fry onions, garlic, and asafoetida for 10 minutes until golden brown.
- Add tomato passata and Frank&Co Green Seasonin’, cook for 5 minutes.
- Add beans with liquor, water and vinegar cook gently for 20 minutes. Check pot occasionally and stir to prevent sticking.
- Add soya sauce, salt and pepper to taste and cook for a further 20 minutes.
Serve with pasta or rice.
Notes
Alternatively cook dried beans in a saucepan for 45 minutes or until beans are tender. (Do not burst the scotch bonnet pepper and discard when the beans are cooked). Then follow the recipe.
Rice and Peas
This is a quick and convenient recipe for rice and peas that does away with soaking red peas and cooking beforehand. Follow the recipe closely for rice and peas full of flavour.
Servings: 4
Cost: £3
Equipment
- Saucepan
- Tin opener
- Spoon
Ingredients
- 250 g Long Grain Rice
- 20 g Coconut Cream
- 400 g Tin Red Kidney Beans
- 1 Vegetable Stock Cube
- ½ tsp Salt
- Pinch of Dried Thyme
- 270 ml Water
Instructions
Method
- Wash the rice and transfer to a saucepan.
- Add all the dry ingredients.
- Pour in the tin of kidney beans including the water.
- Add the water and stir the pot.
- Bring the covered pot to a gentle boil.
- Simmer on a low heat for approximately 5 minutes.
- Turn down the heat to low and steam for 20-25 minutes.
Serve with any curry or stew.
Ackee Sweet Potato and Butter Bean Dish
We love to cook this vegetarian dish it’s full of goodness and flavour.
Servings: 4
Cost: £9
Equipment
- Chopping Board
- Sharp knife
- Heavy Bottom Frying Pan
- Large Spoon
- Tin opener
- Large bowl
- Vegetable Peeler
- Measuring Spoons
Ingredients
- 2 tbsp Vegetable Oil
- 1 Onion Chopped
- 2 Cloves Garlic Chopped
- 3 Tomatoes Chopped
- 500 g Sweet Potato
- 1 Red Bell Pepper Chopped
- 1 tsp Mustard Powder
- 1 tsp Frank&Co Jerk Dry Rub
- 1 tbsp Frank&Co Green Seasonin’
- 1 tsp Salt
- 1 tsp Sugar
- 1 tsp Garlic Powder
- 1 tsp White Wine Vinegar
- 650 ml Water
- 400 g Tin Butter Beans
- 450 g Tin Ackee
- Pinch Black Pepper
Instructions
Method
- Using a heavy based frying pan heat the oil and add chopped onion and garlic, sauté on a low to medium heat for 10 minutes until soft.
- Add the tomatoes, mustard powder and jerk seasonin', cook for 10 minutes stirring occasionally to prevent sticking.
- Cut sweet potato into chunky 1 inch pieces. Deseed the sweet pepper into 1 inch pieces and add both to the pan. Stir everything together and cook for 10 minutes with the pan covered.
- Add the green seasonin’, salt, sugar and garlic powder. Stir everything together then add the water. Bring the pan to the boil then simmer on a low to medium heat. Cook uncovered for 30 minutes stirring occasionally until the sauce has reduced to half and the sweet potatoes are al dente. Add more water if required.
- Drain the butter beans, add to the pan. Stir in the white wine vinegar and cook for 10 minutes.
- Drain the Ackee then add to the pan and stir in gently trying not to break up the Ackee. Taste and adjust the seasoning as required. Cook for 5 minutes until Ackee warmed through and sprinkle with fresh black pepper.
Serve on a bed of white rice.
Jerk Seitan
Soya based vegan food.
Servings: 10
Cost: £10.00
Equipment
- Food Processor
- Scales
- Large shallow pan
- Large mixing Bowl
- Measuring Jug
- Measuring Spoons
- Rolling Pin
- Knife
Ingredients
- 675g Firm Tofu
- 375ml Oat Milk Any vegan milk will do.
- 55g Miso Paste
- 40g Yeast Extract
- 8g Onion Powder
- 15g Garlic Powder
- 108g Pea Protein
- 7g Frank&Co Jerk Seasonin' Dry Rub
- 50g Soya Bean Paste
- 40g Fermented Soya Optional
- 432g Wheat Gluten Flour
- ½tsp Salt
- 1½ litres Vegetable Stock
Instructions
Method
- Blend the tofu, oat milk, yeast extract, miso paste, onion powder, garlic powder, jerk dry rub and salt in a food processor until smooth.
- Tip the blended mixture into a bowl and add the wheat gluten flour and pea protein. Mix to form a dough. Once the dough has come together, give it a really good knead, stretching and tearing it for 15 minutes. You'll know it's done when it feels springy and firm.
- Pour the vegetable stock into a pan and bring it to a simmer. Roll out the seitan to a thickness of 1cm and cut into chicken breast size pieces. Place the pieces in the stock to simmer for 20 minutes with the lid on. You can leave the seitan to cool in the stock or on a plate. (left in the stock will add to the flavour)
- The seitan can be used as soon as it is cooked or frozen until your ready to use it in a recipe. It's great in a stir fry, just cut it into small cubes and add vegetables. Or grilled on the BBQ as it's firm and full of jerk flavour.
Notes
This quantity will fill 2 x 30cm pans.
Soya Dip
Frank&Co Scotch Bonnet Jelly is really versatile, this recipe uses soya sauce.
Servings: 4
Cost: £1
Equipment
- Serving Dish
Ingredients
- 3 tsp Frank&Co Scotch Bonnet Jelly
- 4 tsp Soya Sauce
- 1 tsp Cider Vinegar
Instructions
Method
- Mix all ingredients together.
Ready to serve.
Piquant Dip
Scotch bonnet jelly spiciness with a sharp flavour. Great on salad leaves.
Servings: 2
Cost: £1
Equipment
- Serving Dish
Ingredients
- 2 tbsp Frank&Co Scotch Bonnet Jelly
- 1 tbsp White Wine Vinegar
Instructions
Method
- Blend all Ingredients.
Ready to serve.
Jerk and Mayo Dip
A great combination of flavours to make a delicious dip. Great on a sandwich!
Equipment
- Serving Dish
Ingredients
- 1 part Frank&Co Jerk Sauce
- 1 part Mayonnaise
Instructions
Method
- Blend all ingredients together
Ready to serve
Mary Rose Dip
Great dip for seafood.
Servings: 2
Cost: £1
Equipment
- Serving Bowl
- Measuring Spoon
- Spoon
Ingredients
- 2 tbsp Frank&Co Chilli Tomato Sauce
- 2 tbsp Mayonnaise
- Lemon Juice To taste
- Worcester Sauce To taste
Instructions
- Blend chilli tomato sauce and mayonnaise together. Add lemon juice and Worcester sauce to taste.