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 extrafirm 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 mediumhigh 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 mediumhigh heat.
Once hot add the tofu mix in a thin layer and fry for 34 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 34 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 2530 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