Superfood - March-April 2017

SUPERFOOD 77

BEAUTIFULLY REAL FOOD

PHOTOGRAPHS: SAM MURPHY

BOOK DETAILS

Recipes from Beautifully

Real Food: Guilt-free,

Meat-free Recipes to

Indulge In by Sam Murphy,

published in February

2017 by Blink Publishing,

ISBN 9781911274285,

£16.99 RRP

Turmeric Baked Beans, Potato Hash & Sautéed Greens

Enjoy this heart-fi lling and belly-warming baked

bean and potato breakfast – and revel in the anti-

infl ammatory and antioxidant benefi ts of turmeric

alongside some delicious warming fl avours.

POTATO HASH

• 3 medium-large potatoes, peeled and
  chopped


• 1 tbsp vegan butter

BAKED BEANS

• 2 tsp coconut oil


• 1 red onion, fi nely diced


• 1 garlic clove, minced


• 400g (14oz) can haricot beans, rinsed
  and drained


• 1 tsp ground turmeric


• 1 tsp ground cumin


• ¼ tsp ground nutmeg


• 1 tbsp coconut sugar


• 1–2 tsp low-salt vegetable bouillon


• 125ml (½ cup) tomato purée
  
  
  • 200g (7oz) canned chopped tomatoes
  
  
  • 1 tbsp coconut cream
  
  
  • pinch of salt and pepper, to taste
  
  
  • sautéed (or raw) greens and mushrooms,
    hummus and sesame seeds, to serve
  
  
  
  

SERVES: 2

1. Prepare the hash by chopping the potatoes
   and boiling until tender. Remove from heat and
   rinse in water.


2. In a non-stick frying pan, simply fry the potatoes
   with the vegan butter over a medium heat until the
   potatoes are slightly crispy and broken up.


3. For the baked beans, heat up the coconut oil
   in a non-stick frying pan and sauté the onion and
   garlic until fragrant and browned.


4. Add the beans, spices, coconut sugar,
   vegetable stock, tomato purée and canned

tomatoes. Simmer for 5–6 minutes over

a medium heat.

5. Add the coconut cream and stir in. Remove
   from the heat and serve. Season to taste.


6. Serve the beans and potato hash with
   sautéed (or raw) greens and mushrooms of
   choice. Finish with hummus and sesame seeds.
   PER SERVING (WITHOUT ITEMS TO SERVE) 505kcals,
   20.7g protein, 8.7g fat, (5.9g saturates), 81.6g carbs,
   31.9g fi bre, 15.8g sugar, 1.3g sodium

SF9_P76-77 Beautifully Real Food SHSD.indd 77 30/01/2017 10:33