April 22, 2020
Savoury Mussel Stew with Bean and Potato
This one-pot wonder—with its delicious medley of potatoes, pinto beans, kale and savoury mussels—is the perfect meal for a chilly evening.
INGREDIENTS
- 120g Mussels
- 1 tbsp. olive oil
- ½ brown onion, diced
- 1 chorizo sausage, approx. 140g, fully cooked and diced (optional)
- 1 medium potato, diced
- 1 ¾ cup broth (chicken or vegetable)
- 1 can / 120g pinto beans, drained and rinsed
- 2 cups kale, chopped coarse
METHOD
- Heat olive oil in a pot over medium heat. Add onion, chorizo and potato. Sauté until onion is translucent.
- Add broth and bring to a simmer. Add pinto beans, kale and Mussels, including the liquid from mussels. Simmer for approx.10-15 minutes.
- Season with salt and pepper to taste. Serve hot and enjoy
Makes: 3 – 4 serves – Skill Level: Medium
Ingredients Bulgogi: 2 medium sirloin steaks 2 tbs p dark soy sauce 2 tbsp gochujang paste 1 thumb-sized piece of ginger peeled and minced 2 tbsp light brown sugar 2 tbsp rice wine 2 garlic cloves peeled and minced ½ tsp black pepper 1 grated sweet apple* no need to peel 1 tbsp toasted sesame oil 2 tbsp vegetable oil Salad: 120 g (2/3 cup) dry quinoa 1 chicken or vegetable stock cube crumbled 100 g (approx 3 cups) baby salad leaves seeds from half a pomegranate half a cucumber cut into ribbons using a potato peeler 1 red bell pepper deseeded and sliced 1 ripe mango peeled and chopped into small chunks 1 jalapeno chilli thinly sliced 3 radishes thinly sliced 1 tsp sesame seeds I used a mixture of black and white sesame seeds 2 spring onions scallions, sliced into thin strips Instructions Place the sirloin steaks in the freezer for 30 minutes to firm up slightly, then slice thinly against the grain using a sharp knife. Place the sliced steak into a large bowl and add all of the bulgogi ingredients except for the vegetable oil. Mix together thoroughly, then cover with clingfilm and place in the refrigerator for 3-4 hours to marinate. Cook the quinoa as per the pack instructions, along with the crumbled stock cube (for extra flavour). Leave to cool slightly and fluff with a fork. Once the steak has marinated, heat the vegetable oil in a large frying pan on a high heat. Scoop out the steak using a slotted spoon, allow any excess sauce to drip off, then fry the steak in the hot oil. Use a set of tongs to separate the steak sliced during cooking, and cook on a high heat until cooked through and slightly charred. Remove from the heat. Arrange the salad leaves between three bowls and top with the cooked quinoa. Sprinkle the pomegranate seeds on top of the quinoa. Arrange the cucumber, bell pepper slices, mango, jalapeno slices, and radishes in the bowls. Divide the bulgogi between the bowls and sprinkle on the sesame seeds. Top with the spring onions and serve. Nutrition Calories: 632kcal | Carbohydrates: 60g | Protein: 42g | Fat: 24g | Saturated Fat: 11g | Cholesterol: 92mg | Sodium: 1096mg | Fiber: 6g | Sugar: 25g Prep Time: 20minutes Cook Time: 10minutes | Total Time: 30 minutes | Servings: 3
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This grilled chicken and quinoa bowl delivers lean protein from juicy chicken breast and protein-rich quinoa, paired with colorful vegetables. It's a satisfying, nutrient-dense option that supports muscle recovery and growth.