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Slimming World - Italian Bean Stew

Serves 4
Ready In About 30 Minutes

Syns - Green 1, Extra Easy 1

Ingredients

4 shallots, finely chopped
2 garlic cloves, crushed
2 celery sticks, cut into small cubes
1 large carrot, peeled and cut into small cubes
1 red pepper, deseeded and cut into small cubes
1 tsp dried mixed herbs
A large handful of fresh basil, finely chopped, plus a few whole leaves to garnish
400g can chopped tomatoes
2 tbsp sun-dried tomato puree
100g dried pasta (any small shapes)
200ml vegetable stock
400g can borlotti beans, drained
Salt and freshly ground black pepper

Method

1. Put the shallots, garlic, celery, carrot and pepper in a large pan and cook, stirring, over a medium heat for 2-3 minutes. Add the dried herbs, chopped basil, tomatoes, tomato puree, pasta and stock and bring to the boil.

2. Reduce the heat to low, cover and cook gently for 15-20 minutes, or until the vegetables are tender and the pasta is cooked.

3. Stir in the beans and cook for 2-3 minutes, or until piping hot. Season well and divide between four plates. Garnish with the basil leaves and serve.

Slimming World - Beef and Mixed Bean Chilli with Rice

Serves 4

Ready in 1 hour

Freezer Friendly

Syns Per Serving - Free on Extra Easy

Ingredients

1 onion, peeled and finely chopped

3 garlic cloves, peeled and finely chopped

1-2 tsp cayenne pepper or paprika

1 tsp ground cinnamon

2 tbsp ground cumin

511g/1lb 2oz extra lean minced beef

400g can chopped tomatoes

1 red and 1 yellow pepper, deseeded and cut into small bite-sized pieces

salt and freshly ground black pepper

400g can red kidney beans in chilli cause

400g can mixed beans in brine, drained

312g/11oz dried long-grain rice

coriander sprigs, to garnish (optional)

chunky salad (cucumber, red onion, and tomato), to serve

Method

1. Place a large, non-stick frying pan over a medium heat. Add the onion and garlic and stir-fry for 1-2 minutes. Add the cayenne pepper or paprika, cinnamon, cumin and minced beef and stir-fry for 5-6 minutes.

2. Add the tomatoes and peppers and bring to the boil. Season well, cover tightly and cook over a low heat for another 10 minutes.

3. Add the beans, stir to mix well and return to the heat for another 10 minutes.

4. Meanwhile cook the rice according to the packet instructions, drain and keep warm.

5. Remove the chilli from the heat and serve in warmed bowls with the rice. Garnish with the coriander, if using, and serve with the chunky salad.

Slimming World - Italian Tuna and Mixed Bean Salad

Serves 4
Ready in 10-15 minutes

Syns per serving - Free on Extra Easy

Ingredients

100g/3½ green beans, halved
198g/7oz cherry tomatoes, halved
1 red onion, peeled and finely sliced
2 x 185g cans of tuna in spring water, drained and flaked
400g can mixed beans in brine, drained
57g/2oz rocket leaves
salt and freshly ground black pepper
3 garlic cloves, peeled and crushed
8 tbsp fat free vinaigrette

Method

1. Blanch the green beans in boiling water for 2-3 minutes. Drain, rinse under cold running water and drain again.

2. In a large bowl, mix together the green beans, cherry tomatoes, red onion, tuna, mixed beans and rocket leaves. Season to taste.

3. Mix the crushed garlic with the vinaigrette in a small bowl. Serve the salad with the dressing drizzled over.

Slimming World - Boston Baked Beans Brunch

Serves 4

Syns - Green half a syn

Ingredients

2 x 400g cans haricot beans, drained

270g jar silverskin baby pickled onions

400g can chopped tomatoes

1 level tbsp wholegrain mustard

1 tbsp Worcestershire Sauce

2 level tbsp tomato puree

2 tbp artifical sweetener

salt and freshly ground black pepper

A handful of fresh parsley, finely chopped

227g pack portobello mushrooms

4 tomato, halved

fry light

1 tsp dried thyme

4 large eggs

Method

1. Preheat the oven to 180c/350f/Gas 4. In a large casserole dish, mix together the haricot beans, pickled onions, canned tomatoes, mustard, worcestershire sauce, tomato puree and sweetener with some seasoning. Cover and cook for 1 hour, stirring occasionally. Stir in most of the chopped parsley, reserving some for garnish.

2. Meanwhile, place the whole mushrooms and halved tomatoes on a baking tray and spray with fry light. Season and sprinkle over the thyme. Place alongside the beans for the final 20 minutes of cooking.

3. When nearly ready to serve, fry the eggs in fry light. Serve the beans, garnished with the reamining parsley with the mushrooms, tomatoes and egg.

Slimming World - Bean and Veggie "sausages" with tomato sauce

Serves 4

Ready in about 50 minutes plus 4-6 hours chilling time

Syns - Green - FREE

Extra Easy - Free

Ingredients

For the sauce

400g can chopped tomatoes

1 onion, finely chopped

2 garlic cloves, crushed

2 tsp ground cinnamon

2 tsp celery salt

2 tsp English mustard powder

4 tbsp artificial sweetener

salt and freshly ground black pepper

for the "sausages"

Fry light

1 carrot, finely diced

1 onion, finely diced

1 celery stick, finely diced

2 garlic cloves, finely diced

1 baby leek, finely diced

170g risotto rice

650ml hot vegetable stock

400g red kidney beans, drained, washed and lightly mashed with a fork

A handful of fresh parsley, finely chopped.

Method

1. Place all the sauce ingredients in a saucepan and bring to the boil. Reduce the heat to low and cook for 15-20 minutes, stirring occasionally. Season to taste and set aside to cool.

2. Meanwhile, spray a large non-stick frying pan with Fry light and place over a medium heat. Saute the carrot, onion, celery, garlic and leek for 5-6 minutes, or until softened. Add the rice and stir for 2-3 minutes.

3. Add the stock a ladleful at a time. Stir and allow the stock to be absorbed before adding the next ladleful (should take about 15-20 minutes). Remove from the heat, stir in the beans and parsley, then season. Spread the mixture onto a non-stick baking sheet. Cover and chill in the fridge for 4-6 hours, or overnight if time permits, until the mixture is firm.

4. Divide the mixture into 12 portions and shape each portion into a sausage. Heat a non stick griddle pan or skillet over the medium-hot barbecue and spray with fry light. Carefully cook the "sausages" for about 3-4 minutes on each side, or until golden brown. Serve them with the tomato sauce on the side.

Slimming World - Vegetable and Bean Soup

Free on Green

Serves 8

Ingredients

3 pints vegetable stock

1 onion, sliced

225 g potatoes, cubed

2 carrots, peeled and sliced

1 parsnip. peeled, cored and chopped

1 leek sliced

140 g baby corn, sliced

2 garlic cloves crushed

1 tsp curry powder

1 tsp chilli powder

450 g can red kidney beans, drained

450 g can borlotti or pinto beans. drained

ground black pepper

2 tbsp fresh chopped parsley

Method

Heat 1/4 pint of the stock in a large saucepan and cook the onion, potato, carrots, parsnip. leek, corn and garlic for 5 minutes.

Add the curry and chilli powders with the remaining stock and bring the soup to the boil. Reduce the heat and simmer for 20 minutes or until the vegetables are tender.

Add the drained beans and cook for a further 10 minutes. Season to taste and garnish with parsley before serving.

Hash Brown Potatoes with Baked Beans

Free on Green

If using milk as healthy extra

Serves 6

Ingredients

For the baked beans

225g dried navy beans, soaked overnight

150 ml vegetable stock

2.5g dried mustard

1 onion, chopped

30ml (2 tbsp) dark molasses

225g tomatoes, peeled, chopped

15ml tomato puree

15g fresh chopped basil

ground black pepper

For the Potato Cakes

675g peeled, cubed potatoes

30ml semi skimmed milk

1 onion, chopped

1 garlic clove, crushed

Fry light

Method

Drain the soaked beans and rinse well under cold water. Drain and put in a large saucepan with 475 ml water. Bring the beans to the boil and boil rapidly for 10 minutes. Reduce the heat to simmer, cover and cook for 1 hour or until the beans are cooked, topping with water if necessary.

Drain the beans and return them to the pan. Stir in the vegetable stock, dried mustard, onions, molasses, tomatoes, tomato puree and basil. Season well and cook for 15 minutes or until the vegetables have cooked.

Meanwhile, make the potato cakes while the beans are cooking. Cook the potatoes in boiling water for 20 minutes or until soft. Drain well and mash with the milk.

Add the onion and garlic, mixing well and form into twelve equal sized cakes. Spray a non stick frying pan with fry light. Cook the potato cakes for 15 to 20 minutes, turning once until golden brown. Serve hot with the baked beans.

World Recipes

Slimming World - Italian Bean Stew

Slimming World - Beef and Mixed Bean Chilli with Rice

Slimming World - Italian Tuna and Mixed Bean Salad

Slimming World - Boston Baked Beans Brunch

Slimming World - Bean and Veggie "sausages" with tomato sauce

Slimming World - Vegetable and Bean Soup

Hash Brown Potatoes with Baked Beans

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