visual recipe: fast bean shell soup

1st harvest of the season - raspberries, peas, broad beans, and a courgette

add garlic to the oil, sizzle for a minute

add onions

lid on, medium high, until onions have softened

chop the tomatoes

add to the onions

add spice

dig out lovage stock cubes from last year

break one up, add it in

mix in . . .

add boiling water

. . . dissolve

remove strings from the shells w/ veg peeler . . helps the stick blender not jam w/ stringy bits 

separate peas & shells

slice into quarters . . again helps the stick blender

add to the soup base

. . repeat for the broad bean shells . . 

add them too

bring to the boil & simmer w/ a lid on ~20mins until shells soft . . 

. . & edible

stick blend until smooth

pass w/ the help of a wooden spoon

chuck the stringy bit, there's always a few ven when you remove them ??? : /

fast bean shell soup, good for pizza bases, veg, fish, or . . 

 . . w/ sourdough toast or coutons

 

recipe: smoked basa in broccoli & kimchi sauce w green veg (keto)

smoked basa in broccoli & kimchi sauce w green veg

smoked basa poached in broccoli & kimchi sauce over steamed green veg

IngredientsMakes: 800g (1)

255g		steamed mixed veg	(recipe below)
400g		broccoli & stilton soup	(recipe below)
150g		smoked basa fillet
65g		kimchi no7	(recipe below)

Method

This is a great use for leftover broccoli soup!

It's a solid keto dish, the kimchi has 3 months on the clock so should be pretty low-carb.

The sauce is reminiscent of a light asian curry, that goes well with the smoked fish.

It's low-carb, and quick to make. -

Bring the soup to a simmer in a high sided frying pan, then add the basa fillet, submerge it in the soup.

Put the lid on a leave the fish to poach for about 10mins.

Prep & steam the veg while it cooks.

Once the fish is ready - above 75C on a temp probe - add the kimchi.

Stir it in and leave it for 5 mins for the flavour of the ginger, chillies, the kimchi in general, to infuse into the soup.

Place the veg in a pasta bowl, with the fish on top and pour over the sauce.

steamed mixed veg

steamed mixed green veg

IngredientsMakes: 255g (1)

85g		green beans
85g		broccoli
85g		courgette

Method

Dice the courgette, break the broccoli down into florettes, then steam them and the green beans all together for 8 mins.

broccoli & stilton soup

IngredientsMakes: 6000g

300g		butter
375g	(1)	large onions
1150g	(11)	leeks
15g	(1)	tbsp ground black pepper
1890g	(5)	broccoli
500g		green beans
500g		swede
40g	(4)	lovage stock cubes	(recipe below)
2000g		boiling water
450g		stilton

Method

On a medium heat, using a 10L stock pot.

Sweat down the onions & leeks w/ the butter & black pepper until starting to brown, ~15m.

Add veg & cover w/ stock, crank the heat to max until boiling, then simmer until the broccoli is soft 15-20mins. Add the stilton and blend using a stick blender.

Dress w/ pea shoots & crumbled stilton to serve, or use w/ fish or vegetables.

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: 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.

recipe: marrow w/ leek sauce & buttered sourdough toast

marrow w leek sauce & sourdough toast

pan roasted marrow w/ leek garlic & herb sauce topped w/ thyme & hazelnuts served w/ buttered sourdough toast

IngredientsMakes: 980g (2)

430g		pan roasted marrow	(recipe below)
400g		creamy smooth leek soup	(recipe below)
10g		parmesan
8g		hazelnuts
2g		picked thyme
130g		sourdough loaf
30g		butter

Method

Cut the marrow into battons and place flat side down onto oil glazed pancake skillet w/ lid.

Cook on low turning occasionally to get even colour.

Make leek soup while they cook.

Cut a couple of generous slices of sourdough loaf and once toasted & spread w/ good quality butter.

Place the marrow on the serving plate / bowl cover w/ leek sauce & dress w/ thyme, hazelnuts & parmesan.

I think I'd us a shallow bowl rather than a plate next time, the leek sauce was over flowing - oops!!!

We had this w/ flax seed coated smoked basa . . . flax seed for omega 3 boost!

pan roasted marrow

marrow battons slow cooked w/ butter, salt & black pepper under a cloche

IngredientsMakes: 430g (2)

500g		marrow flesh
100g		butter
6g		black pepper
2g		salt

Method

Slice a 3 inch segment of marrow from the vegetable, remove the seeds & the cured outer skin.

Place the cylinder on the cutting board and cut along it's length creating battons about 1.5cm / half inch wide.

Cut the butter into thirds and melt the first third in a large flat pan the all the batton will fit in.

Add the battons to the melted butter flat side down and leave on a low heat w/ the lid on.

Turn them occasionally adding te rest of the butter as you go to make sure they're all coated.

Season w/ salt and generous amounts of black pepper as you.

They're done whn they give little resistance to the point of a knif and ar golden brown in colour.

creamy smooth leek soup

smooth & creamy leek sauce w/ rosemary, thyme, cumin & garlic & herb roule - great for mac n cheese, moussaka, lasagna . . .

IngredientsMakes: 900g

20g		olive oil
10g	(3)	cloves garlic
160g	(2)	small onions
3g		dried thyme
3g		dried rosemary
2g		cumin powder
3g		salt
400g		leeks
10g	(1)	chicken stock cubes
400g		boiling water
60g		roule
15g		cornflour
50g		water
5g		soy sauce
5g		green tabasco

Method

Peel and chop the garlic & onions.

Put the oil & garlic in a large sauce pan cook until it sizzles then add the chopped onions & a teaspoon of each of the herbs & spices & salt, and cook until the onions are soft & have started to colour.

In the mean time clean & dice the leeks then add them too and cook until they're also soft & translucent.

Add the chicken stock cubes and boiling water and bring to the boil, then set to simmer for 20mins.

Take off the heat & use a stick blender to make the sauce smooth. Add the roule at this stage.

Make a slurry of the cornflour and water.

Return the saucepan to the heat and add cornflour and water mix.

Keep whisking until a minute after the sauce stopped thickening.

sourdough loaf hm

home made sourdough ring and boule. this recipe makes enough dough for one of each type of loaf

leave a comment if you'd like this recipe 

sourdough starter

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.