Budget-Friendly Creamy White Beans with Vegan Chorizo | Under £2/$2.60 Per Portion
This recipe is a great one for a midweek dinner. It’s packed with flavour, nutrients and it costs under £2 per portion! Find the recipe below.
Creamy courgette cannellini beans with tofu chorizo
1 onion - 9p
3 garlic cloves - 10p
1 small bunch of parsley - 60p
2 cans butter beans (480g butter beans, 250ml of the bean water ) - 98p
2 medium courgettes - £1
1 tsp white miso - 8p
1 tbsp nutritional yeast - 30p
1 Lemon - 24p
800g small potatoes - 80p
10g oregano - 10p
Tofu chorizo
450 g extra-firm tofu - £2.50
3 tsp smoked sweet paprika - 45p
1/2 tsp ground cumin - 13p
30 ml soy sauce - 12p
1 tbsp red wine vinegar - 8p
2 tsp maple syrup - 16p
15g tomato puree - 8p
10g onion powder - 10p
Total Cost: 7:91
4 Portions
Method:
For the beans:
- Slice one courgette in half then slice into thin half moons. (about ½ cm thick)
- Peel the second courgette to create ribbons, with the leftover center of the courgette dice it into cubes. Thinly slice the onion and garlic. Finely chop the parsley (keeping the stalks separate from the leaves).
- Heat up 1 tbsp of olive oil in a heavy based wide pan over a medium-high heat. Add half of the courgettes and fry until golden on both sides. Remove the courgette from the pan.
- Add in 1 tbsp olive oil and the onion, garlic, parsley stalks and courgette cubes. Fry until lightly golden.
- Add in one third of the butter beans and mash with a potato masher or fork. Then add the rest with the butter beans plus the water.
- Add zest and juice of one lemon, nutritional yeast and miso. Bring to a simmer and leave for 15 minutes with a lid slightly on top slightly ajar.
- Once the sauce has thickened add in the courgettes we fried earlier plus the chopped parsley leaves.
- Dress the courgette ribbons with a touch of lemon juice and olive oil.
- Season and serve the creamy courgette and white beans.
For the tofu chorizo:
- In a jug / small bowl mix whisk together the paprika, cumin, soy sauce, red wine vinegar, maple syrup, tomato puree, onion powder, olive oil.
- Dry the tofu with a tea towel or kitchen roll then crumble into a large bowl (roughly 1cm pieces). Pour over the spice mix and massage into the tofu.
- Heat up 1 tbsp oil in a medium fryer pan over a medium-high heat.
- Once hot add the tofu mix in a thin layer and fry for 3-4 minutes or until golden and crispy. (You don’t want the pan too crowded or the tofu will steam so you may need to cook it in batches)
- Flip the tofu crumbled over and fry for another 3-4 minutes until nice and crispy.
- Pour onto the kitchen roll to drain off any excess fat.
- Serve the smoky crumbled tofu on top of the creamy courgette beans.
For the potatoes:
- Cut them into equal size pieces. (about 1 inch cubed)
- Season with salt, pepper, oregano and 1 tbsp of olive oil.
- Roast in the airfryer at 180C for 25-30 minutes or until crispy on the outside and soft inside.
0:00 Intro
0:37 Vegetable prep
3:08 Cooking the beans
6:26 Chorizo tofu prep
7:44 Cooking the chorizo tofu
8:43 Crispy potatoes
9:12 Taste test
11:18 Outro
Пікірлер: 38
Welcome back to the channel! Todays recipe is one of my favourites so be sure to give it a go 💚 Do you cook your own beans or just buy canned?
@EvelynBaron
11 күн бұрын
Both! I do keep the aquafaba for vegan mayo or if I'm lazy. but I love my Instant Pot use it every week, also make vegan yoghurt in it from oatmilk. Is it the same? Don't care, it's fine. Just found your channel very welcome indeed many thanks! I liked the tofu element; historically beans fundamental for me but I've recently (shout out to Derek Sarno) been using tofu more adventurously this recipe stellar will try today. My family historically foodies, emphasis on plant based so these ideas spot on for us. I found over the last few years being vegan I unconsciously reduced salt sugar oil without thinking about it and the importance of fresh herbs and spices more appreciated. I also very much appreciate the budget friendly approach we're all feeling the economic crunch whatever country we live in. PS miso pantry essential lucky Asian market nearby and now living in Canada ... maple syrup absolutely (alternatively I've used a balsamic vinegar reduction ❤
@EarthyGoodnessKitchen
11 күн бұрын
@@EvelynBaron Thanks for stopping by the channel! I think I definitely need to get myself an instant pot. Didn't know you could make oatmilk yoghurt in them! I really enjoy Derek Sarno's videos as well. I feel with vegan cooking you really need to get be generous with the herbs and spices as proteins like tofu tend to be quite bland. Food costs are crazy at the moment so I like to at least give some options to make dishes more affordable. Oh yes I've recently bought a massive tub of miso from the Asian supermarket! 💚
@sarahgriffiths3419
10 сағат бұрын
Tinned, nowadays. I'm a bean addict! 😋☺️🙏
@EarthyGoodnessKitchen
Сағат бұрын
@@sarahgriffiths3419 They are very convenient! Welcome to the bean addict club 💚 🫘
Looks great, and mentioning swap outs is super helpful/nice for allowing us to take this as a template of sorts - thanks for including it where possible!
@EarthyGoodnessKitchen
11 күн бұрын
You're welcome! I always swap and change things when cooking other peoples recipes so it made sense to include some options :)
Really glad I found your channel, as a former vegan chef I love the professional tips and execution, especially with the plating and garnish which is so essential for making food that impresses. And making impressive vegan food for non-vegans is so satisfying, seeing it blow their minds as they try to comprehend is priceless! Keep the great videos coming 👍 would love to see more that are specific recipes using creative ingredients
@EarthyGoodnessKitchen
12 күн бұрын
Thank you for the kind comments! It’s so important making dishes look appealing as well as being delicious. I love that as well, slowly converting people to eating more and more plant based food 💚 I‘ll definitely do some videos with more unusual ingredients. Like preserved lemon or tamarind.
@sandybowman7140
5 күн бұрын
@@EarthyGoodnessKitchenOooooh!! Love the tamarind & preserved lemon idea for dishes, please do!
Looks great and easy to make! We call them zucchini’s in Australia too
@EarthyGoodnessKitchen
17 күн бұрын
Thank you! Oh cool, hope the recipe taste just as delicious down under 😀
I love this, your tips as you prepare the ingredients are really useful for those of us not so skilled in the kitchen! Gives me the confidence to try it. Thank you 😊
@EarthyGoodnessKitchen
16 күн бұрын
Thank you Lara! I'm glad you found the tips helpful. Good luck with trying out the recipe! 😀
@sandybowman7140
5 күн бұрын
That describes me as well - while I love to cook, talk about food, & eat different foods ... I'm not a chef by any means! 🤭🤣
Hollie moly ... this dish has so much PROTONS !!!! Good post-workout dinner
@EarthyGoodnessKitchen
15 күн бұрын
All the protons!! Yeah it would be :)
We made this at the weekend and absolutely loved it. The mix of different ways to use courgette was great, I loved the crunch and freshness of the raw strips. Switched the parsley for basil as we like the combination with courgettes and forgot to get potatoes so we had garlic bread instead for a carb hit but not really needed as the bean stew itself was filling, satisfying and full of flavour, thanks for a great recipe!
@EarthyGoodnessKitchen
7 күн бұрын
I'm so glad to hear that. Courgette with basil is a really tasty combo and with garlic bread on the side you can't go wrong! Oh yeah with the protein from the beans and the tofu it's a really satisfying meal 😋
Looks delicious
@EarthyGoodnessKitchen
16 күн бұрын
Thank you 😋
So many great tips in this, can't wait to give it a try.
@EarthyGoodnessKitchen
11 күн бұрын
Great! Hope you enjoy it :)
Thanks, looks great. I'm making it today.
@EarthyGoodnessKitchen
16 күн бұрын
You're welcome Mark, hope you enjoy it!
Just found your channel today. Been looking for some healthier options and your recipes and the way you present them is very appealing. I have already found a few to try. Keep them coming.
@EarthyGoodnessKitchen
9 күн бұрын
Hey, thank you for checking them out. Hope you enjoy them! Lot’s more healthy recipes to come :)
your video showed up today and I'm excited to try this recipe. Especially looking forward to making the Vegan Chorizo! Great suggestions too. Thank you.
@EarthyGoodnessKitchen
6 күн бұрын
You're welcome! ooh yeah the vegan chorizo is really tasty. Hope you enjoy :)
Great job! Glad I found this.
@EarthyGoodnessKitchen
9 күн бұрын
Thanks! 😊
That homemade soy chorizo is brilliant! I have never seen such a healthful recipe + thank u! ❤ from West Michigan! 🙋♀️🏠🌳🌻❤ PS: Hope u are feeling better!?
@EarthyGoodnessKitchen
4 күн бұрын
Mmm it is delicious! You’re very welcome! 💚 I’m feeling 100% now, thank you for asking 😊
Fantastic video, George, I've just come across your channel and subscribed straight away. Really appreciated your technique/tip explanations and presentation. You've broken things down really well and I love the pricing you've included, it's a big help. Recipe seems unique and very eclectic, can't wait to try it. Video is a good pace and flows very well, great job on the editing/filming. I love beans, so it's great to see another way to try them. You mentioned you cook the dried ones (after soaking) with spices/herbs - I know it's simple, but if you're able to, it would be amazing to see how you do it in a future video! Cheers.
@EarthyGoodnessKitchen
9 күн бұрын
Thank you Rory! You won’t regret it, lots more videos to come. I’m so glad you enjoyed my filming style as I put a lot of effort into it. I’m sure you’ll enjoy the recipe, my family loved it and they’re not all vegan 😋 I’ll certainly go into more depth on how to cook dried beans in another video soon.
@roryscott6930
9 күн бұрын
@@EarthyGoodnessKitchen The effort is obvious, it's very professional - well done, mate. Will look forward to your next vids.
Looks sooo delish 😊
@EarthyGoodnessKitchen
35 минут бұрын
Thank you 💚 It really is, have a good at cooking it and you’ll find out for your self 😊