Читать книгу Tana Ramsay’s Real Family Food: Delicious Recipes for Everyday Occasions - Tana Ramsay - Страница 22

What could be more essential than a flask of hot soup when, standing on a football sideline on a Saturday afternoon in the freezing cold? The chilli flakes give added heat which I swear can bring back the feeling in your toes. Quinoa (pronounced ‘keen-wah’) is rapidly becoming known as a superfood because it’s a complete protein containing all eight amino acids. It’s increasingly available in supermarkets and can be used as a substitute for rice.

3 tbsp olive oil

1 red onion, finely diced

1 garlic clove, crushed

1 fennel bulb, finely chopped

2 sticks celery, finely chopped

1 courgette, finely diced

2 carrots, finely diced

50g/2oz quinoa

1 × 400g/14oz tin chopped tomatoes

800ml/28fl oz water

1 quality chicken stock cube

¼ tsp chilli flakes

1 × 400g/14oz tin mixed beans

large bunch flat-leaf parsley, finely chopped

1 lemon, juiced

salt and pepper

grated Parmesan (optional)

1 Heat the olive oil in a large saucepan. Fry the onion until it starts to soften. Add the garlic and other chopped vegetables and fry for a further 5 minutes or so.

2 Add the quinoa followed by the tinned tomatoes, water and stock cube.

3 Add the chilli flakes and stir well.

4 Simmer for 15 minutes with the lid on before adding the beans. Simmer for a further 10 minutes.

5 Add the parsley and lemon juice. Season well with salt and pepper.

6 Drink from a flask or in warm bowls sprinkled with grated Parmesan.

Makes: a large flask

Prep time: 20 minutes

Cooking time: 40 minutes