‘One Pot Wonders’ – A series of hearty meals for you and your crew

In this series of blogs we are going to share with you some of our crews favourite ‘OnePot’ meals.

Anyone that’s tried it knows just how challenging the task of preparing a meal at sea can be. We also know how basic the cooking facilities are on most yachts so ‘OnePot’ meals are the perfect choice. The majority of these recipes are veggie based, however its very easy to add a little extra protein, should it be required.

 

First up “Some Like It Hot” – Aka Moroccan Bean Soup

I call this one a soup but it is a very hearty soup and can very easily made into a more substantial stew with the addition of more veg and beans or maybe some lentils. Be sure to check how hot people like it before cooking. It’s far easier to add more chilli heat than it is to try cool it down. I always have a jar of chilli flakes handy for those that do ‘like it hot’

Ingredients: ( makes 6 – 8 servings )

  • 1 onion
  • 3 cloves of garlic
  • 2 sticks of celery
  • olive oil
  • Salt – good Sea salt or Himalayan pink salt
  • 1 tin of chopped tomatoes
  • 2 tblsp tomato paste
  • 1 veg stock cube
  • 1 tin of mixed beans
  • 1 courgette
  • 1 sweet red pepper
  • 1 red chilli ( optional)
  • 1 litre of water

Spices:

  • Cumin 2 tsp
  • Coriander 1 tsp
  • Turmeric 1 tsp
  • Sweet paprika 2 tsp
  • Chilli powder 1 tsp ( + to taste )
  • Coriander leaves or Celery leaves, chopped

Method:

  • Chop the onions, garlic, celery and chilli. Add to pot with a good glug of olive oil. Medium heat to get them softening rather than frying.
  • Once softened add the spices and salt and cook out some more.
  • Add tomatoes, stock cube, tomato puree and mixed beans.
  • Add water and bring up to boiling point.
  • Reduce heat and add chopped courgette and sweet red pepper.
  • Simmer for 30mins at least ( longer the better )
  • Keep tasting and adjust seasoning with salt or more chilli if too mild.
  • Add fresh chopped leaves and serve.
  • Enjoy……

This meal can also be prepared before setting sail and then it’s just a quick reheat that’s needed. We tend to have this onboard for our courses, particularly in the Autumn and Winter months as its a great warmer-upper after a day of sail training or during longer passages. I tend to make this in big batches as it keeps very well in the fridge for at least a week. For additional protein, if required, I would suggest either some good Chorizo or spicy sausage like Cumberland (cook before adding).

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By Barry Obrien Uncategorized 0 Comments

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