MEALS Archives - Page 2 of 3 - Liberation Nuts
Fiona Kirk – Lentil and Bean Salad

Fiona Kirk – Lentil and Bean Salad

It’s hard to get as much ‘goodness’ into a bowl as you can with this highly-nourishing and tasty salad. Sweet, sour, creamy and crunchy and a real hit for lunch boxes.

Jessica B. Harris – Classic West African Peanut Stew

Jessica B. Harris – Classic West African Peanut Stew

Peanut stews are found across West Africa, with ancient roots in dishes made with native groundnuts before the peanut arrived from the New World in the 16th century. Some are thick and served over rice or millet couscous, others thin and soupy, depending on where in Africa you are. The list of ingredients often extends to okra, tomatoes, hot chiles, and other bright foils for the stew’s intense richness, but it’s the indispensable peanut that gives this dish its essential earthy character.

Hugh Fearnley Whittingstall – Butternut and nut butter soup

Hugh Fearnley Whittingstall – Butternut and nut butter soup

Serves 6–8 To make it easier to whisk the peanut butter into the soup, warm it slightly first to soften it. You can do this by standing the jar in a bowl of hot water or leaving it in a warm place for 10 minutes or so.  You can use other squash varieties too, or indeed a 50:50 mixture of sweet and regular potatoes, but then you wouldn’t have the joke. Ingredients: 1 butternut squash, about 800g–1kg A large knob of unsalted butter 1 large onion, chopped 1 small medium-hot chilli, deseeded and chopped, or a pinch of dried chilli flakes A 3cm piece of fresh ginger, grated 1 small garlic clove, chopped About 1 litre chicken or vegetable stock (pages 192 and 266 respectively) 227g  jar of crunchy peanut butter (or use home-made, see page 52) Juice of 1 lime 3 tablespoons finely chopped coriander Sea salt and freshly ground black pepper To serve: Plain yoghurt Coriander leaves 2 tablespoons toasted pumpkin seeds or chopped toasted peanuts (optional) A little finely chopped chilli (optional) Preparation: Halve and peel the squash, then scoop out the seeds and cut the flesh into 1cm cubes. Melt the butter in a large saucepan, add the onion and sweat until soft and translucent. Add the chilli, ginger and garlic and cook for another couple of minutes. Add the squash, a sprinkling of salt and a few grinds of pepper. Stir well and cook for 5 minutes. Pour in the stock. Bring to the boil and simmer gently, partially covered, for about 20 minutes, until the squash is soft – you should be able...
Annabel Karmel – yummy vegetable and cashew nut burgers

Annabel Karmel – yummy vegetable and cashew nut burgers

You don’t need to be a vegetarian to enjoy these delicious burgers. Nuts contain high amounts of protein, and although children can be a little fussy about them, the flavour of the roasted cashew nuts hidden in these burgers should tempt them. This is very popular with my three children and all the adults that get to eat them too – if there are any left over ! Suitable for freezing (before final frying stage). Preparation time: 25 minutes Cooking time: 12 minutes (assuming cooked in two batches) Makes 8 small or 6 large burgers Ingredients: 100 g (3 1/2 oz) unsalted Fairtrade cashew nuts, roasted in the oven 1 tbsp olive oil 1 red onion, chopped 1 carrot, grated 1/2 small leek, chopped 100 g (3 1/2 oz) mushrooms, sliced 1 garlic clove, crushed) 1/4 tsp fresh thyme leaves 100 g (3 1/2 oz) cooked brown rice (50 g/2 oz uncooked) 1 tbsp dark soy sauce 40 g (1 1/2 oz) Gruyère, grated 50 g (2 oz) fresh breadcrumbs 1 tbsp clear honey 1 egg yolk Flour, for dusting 2 tbsp sunflower oil, for frying Preparation: Pre-heat the oven to 180ºC/350ºF/Gas 5. Spread the cashew nuts on to a baking sheet and cook for 8–10 minutes. Watch carefully as after about 5 minutes, the nuts brown quickly. Alternatively, buy roasted, unsalted cashew nuts. Heat the olive oil in a large frying pan with the onion, carrot, leek, mushrooms, garlic and thyme. Sauté for 10 minutes until the vegetables are soft, and the liquid has evaporated. Add the rice and cook for 1 minute. Allow to cool slightly. Put...
Allegra McEvedy  – Mtedza Savoury Rice

Allegra McEvedy – Mtedza Savoury Rice

This Malawian dish makes for a very yummy and simple supper. Mtedza is the Malawian word for groundnuts, which is what they call peanuts due to the fact they grow in the ground. INGREDIENTS: 125g thick-cut streaky bacon, cut into 1cm cubes 2tbsp ground nut oil or light olive oil or rapeseed oil 1 large onion, thinly sliced (I used red for colour) Half green chilli sliced 2 cloves garlic rough chopped 1 large breast chicken (250g) (marinated overnight in lemon & thyme if you fancy) cut into med sized chunks 400g cups of rice (if you ever see it use ‘Kilombero’ rice from Malawi as it’s very specially fluffy, but otherwise basmati works fine) 700mls chicken stock Handful of coriander, rough chopped 4 tbsp peanuts 1 green pepper, sliced small Half a spring onion, sliced Squeeze of lemon Salt Pineapple to serve in if you fancy a retro moment METHOD: As above, whether or not you have lightly roasted or raw ones you’ll want to put them through the oven again to get the colour darker and bring the flavour out – 170°C/340°F for about 20 mins. Once roasted leave to cool and then blend, leaving a few for the top. In your fave large cooking pot, heat the oil and fry off the bacon until golden. Stir in the onions and sweat down for a further 5 mins, then add the garlic and green chilli. Stir in the diced chicken and rice and fry everybody for a few minutes making sure the rice doesn’t stick, then add the stock and a little salt and put a lid...