Welfare Cookbook

Here is our Welfare Cookbook for when you’re finally fed up of takeaways!

Vegetable Chilli
Serves 2

15ml ( 1tbsp) vegetable oil
1 large white or red onion, chopped
2 carrots, sliced
1 courgette, sliced
100g (3 1/2oz ) baby corn , cut into chunks ( or drained, canned sweetcorn)
10ml ( 2tsp) chilli powder, mild or strong to choice
1 large can chilli beans
1 large can chopped tomatoes

Heat the oil in a frying pan and fry the onion, carrot, courgette and baby corn with the chilli powder for 4-5 minutes. Add the remaining ingredients and bring to the boil. Reduce the heat and simmer gently for a further 10 minutes until the vegetables are cooked and tender. Serve with rice. You could also serve this mixture on top of a jacket potato or rolled up in a tortilla wrap.

Quick Thai Prawn Curry
Serves 2

1 onion, thinly sliced
15ml(1tbsp) vegetable oil
10ml (2tsp) freshly grated root ginger
1 red pepper, thinly sliced
60g (2oz) mangetout or sugarsnap peas, cut in half lengthways
10ml (2tsp) thai green curry paste
400ml can coconut milk
1 red eating apple, quartered, cored and sliced
200g pack ready to wok Thai ribbon noodles
200g (7oz) cooked, pealed prawns

Fry the onion in a wok or frying pan for 4-5 minutes until it starts to soften. Add the grated ginger, red pepper, mange tout and curry paste and cook for a minute then add the can of coconut milk. Bring just to the boil. Add the apple and noodles, cook for 1-2 minutes to allow the noodles to separate. Add the cooked prawns just before serving and allow them to warm through before serving.

Ham and Vegetable Tortilla
Serves 2

300g new potatoes cut into quarters
15ml(1tbsp) vegetable oil
1 onion, finely chopped
1 green pepper, finely chopped
1 small can sweetcorn, drained
4 large eggs
2 slices of cooked ham,sliced into small pieces
25g (1oz) grated cheese

Cook the new potatoes in boiling water for 10 – 12 minutes until soft. Drain. Heat the oil in a non stick frying pan and fry the onion and pepper for 4-5 minutes until it starts to soften. Add the cooked potato and sweetcorn and fry for a further 2-3 minutes to allow the potatoes to absorb the other flavours. Beat the eggs together and pour into the pan with the cooked ham. Cook for 4-5 minutes on a gentle heat to allow the eggs to set. Use a spatula around the edges to prevent them from sticking. Sprinkle the top with the grated cheese and then place under a pre-heated grill for 3-4 minutes until golden brown and firmly set. Cut into wedges and serve hot or cold.

This recipe works just as well with other vegetables, or leave out the ham for a vegetarian option.

Tuna, Potato and Broccoli Gratin
Serves 2

400g potatoes, peeled and thickly sliced
150g broccoli, broken into small florettes
1 can tuna in brine, drained
1 tub of ready made cheese sauce
25g grated cheese
Ground black pepper

Cook the potatoes in boiling water for 7 minutes, add the broccoli and cook for a further 4-5 minutes. Drain thoroughly. Place half the potato and broccoli in a buttered shallow, ovenproof dish. Scatter over half the tuna, season with pepper and then spread over half the cheese sauce. Repeat the layers, finishing with the cheese sauce and sprinkle the grated cheese on the top. Bake at 190 C gas mark 5 for 25 minutes until the top is golden.

Tomato, Bean and Pasta Soup
Serves 2

410g can cannellini beans
1 pot of fresh, ready made tomato and basil soup
100g small shaped dry pasta
15ml (1tbsp) sun dried tomato paste ( or tomato ketchup if you prefer)
150ml water
Salt and freshly ground black pepper

Drain the can of beans in a sieve and wash under the tap to remove the sludge at the bottom of the pan. Empty the soup into a saucepan, add the beans, pasta, extra water and tomato paste. Bring to the boil and simmer for approx. 12 minutes until the pasta is cooked. Stir occasionally to make sure the soup doesn’t stick. Season to taste and serve.

Try a different flavour soup and variety of bean for a change.