FOOD WITH SOUL: SOUL FOOD RECIPES TO GET YOUR TEETH INTO
Originally an immigrant cuisine, soul food dishes are known to fuse together a fantastic range of flavours, mainly paying homage to the culinary traditions of West Africa, Western Europe and the Americas. With the right tools and equipment, you can make hearty, flavourful soul food dishes at home in no time at all, meaning you’re enjoying meals that are not only bursting with excitement, but are nutritious and super easy to make. Here are some simple, tummy warming Southern food dishes for you to try your hand at and succeed at getting the family to eat something new.
Slow Cooker Red Beans and Rice
The ultimate comfort food, a big, steaming bowl of this is exactly what you need after a long day. Packed full of not only flavour, but also protein and other vital vitamins and minerals, this dish is a no-brainer when it comes to feeding both yourself and the family. What’s more, the recipe works best when left to simmer away in the slow cooker, perfect when there’s little time to cook. Cooking with beans instead of meat is also an ideal way to save money. Here’s how:
- 450g Dried Red Kidney Beans
- 3 x sticks of celery (chopped)
- 1 Green Pepper (chopped)
- 1 Onion (chopped)
- 3 minced garlic cloves
- 1 tbsp of Creole seasoning (available in most supermarkets)
- 5L Water
- 380 g long grain rice (uncooked)
Simply put everything together in your slow cooker and turn the heat to high. You will want to leave the bean mixture cooking slowly for around 7 hours – after which the beans should be tender. Before serving, cook your rice in a medium saucepan for around 20 minutes or until fluffy. Serve together in a bowl for a super tasty, nutritious dinner. Delicious.
Not so much a full meal as a snack, these versatile biscuits can be served alongside a savoury dish or paired with sweet toppings for a delicious dessert. Pack in your lunchbox or warm through after work, as these will keep a few days in an airtight container. Super simple, but totally delicious, after all, everything tastes better homemade.
- Electric whisk
- Baking tray
- Pastry brush
- Large mixing bowl
- Biscuit cutter
- Airtight container (for storage)
- 720g all-purpose flour
- 2 tsp baking powder
- ¼ tsp baking soda
- 7 tbsp unsalted butter (chilled)
- 255g cold buttermilk
- 2 extra tbsp buttermilk for brushing
Quickly whisk together dry ingredients (flour, baking powder and soda) and set aside. Slice your butter into the dry mixture and crumb together using fingertips (ensure both the butter and your hands are cold to avoid melting). Once you have a consistency that resembles coarse bread crumbs, make a well in the centre of the mixture and add ¾ of your buttermilk and stir until combined. Once you have a doughy mixture, flour your work bench and flatten the dough out on the surface. Using a medium-sized biscuit cutter, cut out your dough and lay the finished shapes on your lined baking tray. Brush the biscuits with your remaining buttermilk. Cook in a 220 degrees oven until the biscuits have risen and are beginning to turn golden brown – this should take about 15 minutes. Allow to cool before serving.
Jerk Sweet Potato and Black bean Curry
A big pan of homemade goodness packed full of vegetables and colour with that unmistakeably delicious Jerk spice. Ideal for a quick dinner but also perfect when hosting hungry guests!
- Large saucepan or casserole dish
- Hand-held Blender
- 2 onions (roughly chopped)
- 2 tbsp sunflower oil
- 50g roughly chopped ginger
- 1 small bunch of chopped coriander
- 3 tbsp jerk seasoning
- 2 sprigs thyme
- 400g chopped tomatoes
- 4 tbsp red wine vinegar
- 3 tbsp demarera sugar
- 2 vegetable stock cubes (crumbed)
- 1kg peeled sweet potato
- 2 x 400g cans of black beans
- 450g thick slices of roasted red pepper
Soften one onion in a pan or casserole dish with sunflower oil. As it’s simmering, whizz the other onion, ginger, and coriander stalks together with the jerk seasoning using a handheld blender. Add the paste to the softened onion and fry altogether until fragrant. Stir in the rest of the ingredients (except the sweet potatoes) along with 600 ml stock and simmer gently. After 10 mins, drop in the peeled sweet potato and continue to simmer until the sweet potatoes soften. Serve into bowls with a floured tortilla or slice of crusty bread. Easy.
Tropical Breakfast Smoothie
Starting the day with something as vitamin-packed as a smoothie can mean you’re energised right up until lunchtime. The exotic flavours of the Caribbean are not only great in a hearty curry or stew but can also be used to create refreshing juices and smoothies, perfect for breakfast on the go. Using banana and passion fruit, this little glass of zesty goodness is overflowing with vitamin C and general good vibes. Give it a go!
- 3 passion fruits
- 1 banana, chopped
- 300ml orange juice
- Ice cubes
Scoop the pulp from the three passion fruits and tip into the blender along with a chopped-up banana and 300ml fresh orange. Blitz together and add ice for a super refreshing and healthy start to the morning.