recipe: yellow pepper mushroom & egg broth - tasty low calorie

yellow pepper mushroom & egg broth

poached egg topped w/ sweated peppers & mushrooms in a bean shell broth w/ kimchi & petit pois

IngredientsMakes: 548g (1)

70g		sweated peppers	(recipe below)
2g		olive oil
30g		sweated mushrooms	(recipe below)
2g		olive oil
1g		harissa powder
8g		lovage stock cube	(recipe below)
220g		boiling water
150g		bean shell & tomato soup w goats cheese	(recipe below)
12g		petit pois
55g	(1)	eggs
10g		kimchi no7	(recipe below)
1g		coriander
1g		celery leaf

Method

This recipe does rely on having some 'bean shell & tomato soup w goats cheese' recipe below [https://www.ferdiesfoodlab.co.uk/2025/08/recipe-bean-shell-tomato-soup-w-goats.html] in the fridge!

You can susbstute the lovage stock for chicken of veg stock.

I was after a filling low calorie broth packed w/ flavour & nutrition but not too heavy on the calories!

This came in at 63kcals / 100g so around 345kcal for a 550g bowl of tasty goodness!

--- nutrition info for yellow pepper mushroom & egg broth (per 100g)

energy 63

fat 4.01

saturates 1.32

mono-unsaturates 1.76

poly-unsaturates 0.55

omega_3_oil 0.01

carbohydrates 4.16

sugars 1.8

fibre 1.24

starch 0.38

protein 2.79

salt 0.88

alcohol 0.0

Total (100g)

Sweat of the mushrooms and red peppers separately, then combine & add the harissa powder keep cooking until aromatic, then place in a warm serving bowl

Make a light broth from ~230g of lovage stock & bean shell & tomato soup, nuke it until it's boiling, add the peas to this. Mine were small and just picked so didn't need any cooking.

Poach an egg and place it on top of the peppers & mushrooms.

Pour the broth & pea mix over the top and dress w/ kimchi, coriander, celery leaf & a few more petit pois.

This made a fabulous broth . . it really hit the spot.

If you need a bit more protein, adding some prawns, chicken r pork all work well.

sweated peppers

just cooked peppers

IngredientsMakes: 144g

165g		red peppers
2g		olive oil
0.5g		salt

Method

Deseed red pepper & cut into strips as wide as they are thick.

Place into a hot oil glazed pan & toss to coat.

Put a lid on the pan and turn it to medium.

Cook for around 8min tossing frequently

sweated mushrooms

soft cooked mushrooms - think, breakfast, side, wraps, bugers, pasta, pizza . . .

IngredientsMakes: 113g

150g		mushrooms
10g		butter
1g		salt

Method

Thick slice the mushrooms.

Heat a pan to medium high heat, & rub it with a stick of butter to coat the surface.

Add the mushrooms, sprinkle w/ salt & toss to coat. Turn the heat to medium.

Toss them a few times as they become soft & cooked though. Use as necessary.

If you are in Hereford check out Growing Local on facebook/meta they currently have all sorts of seasonal veg available grown right here in Hereford using organic practices!
Sign up for veg box here / or for wholesale here.

recipe: bean shell & tomato soup w goats cheese

bean shell & tomato soup w goats cheese

spiced onion & bean shell soup w/ goats cheese

IngredientsMakes: 1530g (4)

20g		olive oil
20g		rapeseed oil
3g		cumin seeds
3g		turmeric
3g		thyme
5g		garlic granules
5g		sweet smoked paprika
40g		garlic
250g		onions
400g		chopped tomatoes
35g		english mustard
5g		salt
600g		boiling water
300g		broad bean shells
170g		pea shells
55g		goats cheese
2g		black pepper
30g		lemon juice

Method

Great way to use up shells from peas & broad beans from the garden.

When shelling the beans / peas remove the string by running a peeler along the length of the seam of the pod.

Repeat for the seam on the other side.

Then cut the shells into 1-2cm pieces - avoid your stick blender getting all tangled up!

Cook on a medium heat so the spices don't over cook while the onion is browning.

In a large sauce pan at least 2L. 3L better.

Oil, then spices medium heat, then add onions and put the lid on, stir occasionally until soft & starting to brown.

Add the rest of the ingredients except the goats cheese & lemon juice, bring to the boil, then set to simmer for 20 mins.

Blitz w/ a stick blender and pass through a sieve.

Remove the goats cheese rind w/ a peeler, cut it into pieces the blend it into the sauce / soup.

Add the lemon to adjust the acidity and bring it to life.

Maybe a little tabasco?

This make a great base sauce very versatile - goats cheese optional.

If you are in Hereford check out Growing Local on facebook/meta they currently have all sorts of seasonal veg available grown right here in Hereford using organic practices!
Sign up for veg box here / or for wholesale here.

experiment: ratatouille & broccoli open samosa - samosa taco fusion

ratatouille & broccoli open samosa

ratatouille in samosa shells pimped w/ some mint coriander & honey salsa!

IngredientsMakes: 340g (4)

76g	(4)	open samosa shells	(recipe below)
42g		yago lite	(recipe below)
6g		coriander stalks
2g		coriander
60g		steamed broccoli	(recipe below)
100g		ratatouille	(recipe below)
46g		mint coriander & honey salsa	(recipe below)
4g		mint
4g		red chillies

Method

Just using up leftovers from making samosas - and special THANKS mum for the fantastic ratatouille - and pimping them w/ some salsa!

Once you've made the components it's an assembly job!

Add a tea spoon of yago to the bottom, then some broccoli, then ratatouille and top w/ salsa, mint & chillies . . . very nice!

open samosa shells

taco shells made w/ samosa dough - serve w/ a table top of filling let people invent!

IngredientsMakes: 388g (20)

496g		open samosa dough	(recipe below)
120g		veg oil

Method

Plus oil for frying . . . 120g is the oil soaked into the taco shells

Cut the dough into 4 pieces and roll one out into a rough square.

Cut 4 circles 12cm in diameter out of the dough.

Make one a ball from the off cuts and roll it out to make one more circle.

Use a fork to prick lots of small holes into each circle.

- this stops large bubbles forming and gives evenly distributed small bubbles.

Fry the discs one at a time in veg oil on a high heat until they start to bubble turning once - take CARE turning them in the hot oil.

Using tongs remove the taco onto a tea towel covered w/ kitchen towel, wrap the taco around a wooden spoon or thin rolling pin while it is still hot.

Place to one side to cool. Repeat until all the dough is used up.

Reform the offcuts to get two more tacos.

open samosa dough

dough for taco shells style streetfood made w/ fine atta flour - samosa dough!

IngredientsMakes: 546g

220g		atta flour
110g		plain flour
3g		baking powder
3g		salt
20g		veg oil
190g		water

Method

Mix all the dry ingredients in a bowl.

Then add the oil and the water . .

Pour 100g cold water into a jug, plus 200g boiling water this will give you ~65C water.

Add 140g to the dry ingredient and mix with a wooden spoon until it comes together.

Take the dough out of the bowl and kneed until smooth.

Place in a plastic bag for 30mins. Then use as needed.

yago lite

lowcalorie creamy mayo yogurt dip

IngredientsMakes: 400g

300g		greek yogurt
100g		mayo
1g		aromat
1g		salt

steamed broccoli

IngredientsMakes: 220g

220g

broccoli

Method

Wash & steam for 8-10min . .

ratatouille

grade A - minimal effort - ratatouille - no rats involved, no fancy pants presentation! Thanks mum!

IngredientsMakes: 1760g (7)

120g		olive oil
20g		garlic
180g		yellow pepper
250g		red onion
125g		onion
250g		aubergine
120g		tomato
180g		courgette
800g		tinned tomatoes
500g		chicken stock	(recipe below)
5g		dried rosemary
10g		salt

Method

This is one f me mums recipes and I'm alway chuffed when she makes it because I add it to all sorts of things - yorkie puds filled w/ lamb & ratatouille, sushi rolls, tacos, broths.

Anyway she's always saying I pinch her recipes and never give her credit so here's a SHOUT out to me mums ratatouille!

-

Peel garlic and fry in oil 2mins.

All chunky dice:

Add peeled diced onions, diced yellow pepper and cook until the onion is soft

Add the smaller dice aubergine and cook until coloured.

Add the chopped tomato, courgette & tinned tomatoes & dried herbs & let them sizzle for 10mins.

Finally add the stock and season and reduce on a low simmer for ~30mins.

mint coriander & honey salsa

improvised mexican style salsa for tacos

IngredientsMakes: 161g

6g		mint
6g		coriander
50g		tomato
22g		red onion
30g		runny honey
40g		lime juice
5g		tabasco
2g		red chillies
0.5g		salt

Method

Pretty simple really chop everything up and mix.

Serve as fresh as possible.

If you are in Hereford check out Growing Local on facebook/meta they currently have all sorts of seasonal veg available grown right here in Hereford using organic practices!
Sign up for veg box here / or for wholesale here.

recipe: prawn caprese salad

prawn caprese salad

simple caprese salad topped w/ garlic prawns

IngredientsMakes: 640g (3)

350g		tomatoes
125g		mozzarella
0.5g		salt
164g		garlic butter prawns	(recipe below)
1g		chives
0.5g		lemon zest

Method

At this time of year we're never shorty of ripe juicy tomatoes this is great way to use them whle they're at their best.

Use large ripe thickly sliced tomatoes for the bottom layer.

Season them before laying the sliced mozzarella on top then and season that too!

Top w/ garlic prawns & dress w/ chives & lemon zest.

Simple, fast & tasty . . . great combo!

I've left olive oil out of this recipe intentionally but it definitely doesn't hurt if you give it a drizzle!

garlic butter prawns

IngredientsMakes: 164g (1)

30g		butter
15g		garlic
150g		prawns

Method

Melt the butter on a medium heat & add the sliced garlic, let it bubble away until golden then add the prawns.

Toss in the garlic and butter and cook until they'''re just cooked. Serve immediately.

If you are in Hereford check out Growing Local on facebook/meta they currently have all sorts of seasonal veg available grown right here in Hereford using organic practices!
Sign up for veg box here / or for wholesale here.

recipe: lovage stock cubes

lovage stock cubes

preserving lovage from the garden for long term storage by making it into a stock cube

IngredientsMakes: 680g (68)

320g		butter
2g		fennel seeds
2g		cumin seeds
5g		black pepper
3g		turmeric
3g		smoked paprika
4g		dried rosemary
4g		dried thyme
240g		salt
110g		lovage
150g		cornflour

Method

Mill the herbs & spices to a powder.

Cut the butter into chunks.

Put 30g of the butter in a sauce pan on a medium heat, once it's melted and starts to sizzle add the milled herbs & spices.

After a couple of minutes there should be a lovely aroma rising from the pan.

Add the rest of the butter and the salt, once it has melted add the chopped lovage.

Keep the heat on medium so as not to burn the lovage, let it bubble away allow the water to evaporate from the butter & the lovage.

If you put a thermometer in it will sit around the 100C / 212F mark until all the water has evaporated.

Once its stops bubbling around 108C / 226F remove it from the heat.

Blitz it w/ a stick blender, then add the cornflour and whiz until smooth, 10-20 seconds is fine.

Pour into a lined baking tray 6.5 x 10.5 inch / 17cm x 27cm. Pour until it's as deep as a stock cube is thick!

Put a cling film cover over the top and leave to set at room temp.

Turn it out and cut into stock cube size pieces.

Wrap it in brown baking paper, and place in a ziplock bag, store in a low drawer or the fridge.

They'll last as long as any other stock cube!

Store it in an airtight container: To minimize exposure to oxygen.

Store it in a cool, dark place: To minimize exposure to heat and light.

Keep it refrigerated: For very long-term storage.

If you are in Hereford check out Growing Local on facebook/meta they currently have all sorts in stock grown right here in Hereford using organic practices!
Sign up for veg box here.