ON THE PULSE: Healthy, hearty and wholesome bowls from Amelia Christie-Miller

BLACK BEAN, COCONUT & LEMONGRASS BROTH

The balance of creamy coconut, fresh lime, sweet vegetables and earthy black beans makes this a super satisfying take on a Thai green curry.

Feeds 3-4

Takes 45 minutes

FOR THE CURRY PASTE 

• 4 tbsp neutral oil
• thumb-sized piece of ginger (50g), peeled and roughly chopped
• 2 garlic cloves, peeled
• 1 heaped tsp ground turmeric
• 4 spring onions, roughly chopped
• 1-2 small green chillies
• small bunch of coriander (15g)
• 4-5 mint sprigs, leaves picked

FOR THE BROTH 

• 2 × 400ml cans coconut milk
• 1 veggie stock cube, crumbled
• 1 tbsp soy sauce or tamari
• 1 lemongrass stalk
• 700g jar black beans with their bean stock, or 2 × 400g cans black beans, drained
• 2 red or romano peppers, cut into 2.5cm strips
• 200g mangetout, sliced into bite-sized pieces (or fine green beans or sliced courgettes)
• 300g quick-cook noodles
• juice of 2 limes
• maple syrup, to taste, if needed
• shop-bought crispy onions, to serve (optional)

Put all of the curry paste ingredients in a food processor and blitz to combine.

Spoon the mixture into a large, heavy-based casserole dish or a large saucepan over a medium-high heat and warm through, stirring for a minute. Add the coconut milk, stock cube and soy or tamari. Bash the lemongrass stalk using a rolling pin or jar of beans and add that to the pan as well.

Add the beans, along with 1 tablespoon of their stock (or water, if using canned) and the red peppers. Let it bubble away for 8-10 minutes until the pepper is tender. Finally, add the mangetout and allow to bubble away for about 4 minutes until cooked, adding the noodles for the last minute. Finish by adding lime juice to taste. You can add a squeeze of maple at this point if the curry needs sweetness, or some more soy if it needs salt.

Serve in big wide bowls and top with crispy onions, if using.

MASCARPONE BRAISED BEANS

Sweet tomato, salty pancetta and sweet peas are a dream combination. This is a one-pan weeknight dinner that's moreish and comforting. Big butter beans are perfect for this dish, as the texture is needed to keep up with the sauce.

Feeds 2

Takes 15 minutes

• 1 tbsp olive oil
• 150g pancetta or smoked bacon, cubed
• 400g can good-quality whole plum tomatoes
• 700g jar queen butter beans, drained
• 200g frozen peas – ideally petits pois
• 125g mascarpone
• 15g basil leaves
• sea salt and freshly ground black pepper

TO SERVE 

• grated parmesan (optional), warm crusty bread, green veg, a squeeze of lemon

Heat the oil in a saucepan over a medium-high heat and fry the pancetta until crispy. Remove the pancetta from the pan and set aside. In the pancetta fat, add the tomatoes, breaking them down with a wooden spoon, followed by the butter beans and the peas. Bring to a simmer.

After a few minutes of bubbling, stir through the mascarpone (you don't want to add it too soon or the mascarpone will split). Lastly, stir through the basil leaves and pancetta then season to taste. Serve with gratings of parmesan and a squeeze of lemon. We like to eat this with some warm crusty bread and a side of roasted green veggies.

PERSIAN-STYLE HERBY CHICKPEAS 

Chickpeas provide a base of savoury, nutty deliciousness, topped with contrasting crispy, caramelised onions, cooling yogurt and a fragrant sizzling mint oil, creating a dish that is bursting with flavour and texture. If you don't want to make the mint oil, sprinkle over freshly chopped mint before serving.

Feeds 2-3

Takes 40-45 minutes

• 2-4 tbsp olive oil, plus extra if needed
• 1 tbsp butter (optional)
• 2 onions, finely sliced
• 3 garlic cloves, crushed
• 1 tsp ground turmeric
• ½ tsp ground cumin
• 700g jar chickpeas with their bean stock, or 2 × 400g cans chickpeas with 200ml veg stock
• 30g coriander, finely chopped
• 20g dill, finely chopped
• 30g parsley, finely chopped
• 150g spinach
• juice of 1-2 lemons
• sea salt and freshly ground black pepper

FOR THE SIZZLING MINT OIL  

• 1 tbsp olive oil
• 2 tbsp dried mint

TO SERVE 

• 4 tbsp greek or natural yogurt
• 50g toasted flaked almonds (optional)

Put 2 tablespoons of the olive oil and the butter (if using) in a large saucepan over a medium heat. If you're not using butter, add the remaining 2 tablespoons of olive oil instead. Allow the butter to melt slightly, then add the onions. Cook for 15-20 minutes, without stirring too frequently, so they get nicely frizzled. Once crispy, transfer a quarter of the onions to a small bowl using a slotted spoon and set aside for topping.

Add the crushed garlic to the remaining onions in the pan and cook for 1 minute. Add a little more oil if your pan is a bit dry.

Add the turmeric and cumin and stir to combine, then pour in the chickpeas, along with their bean or veg stock. If using jarred chickpeas, move on to the next step. If using canned, reduce the heat to low and gently simmer for 10-15 minutes, topping up with a tablespoon of stock if needed. You'll also need to check more thoroughly for seasoning.

Now add the coriander, dill, parsley and spinach, and cook until the greens have wilted – roughly 4-5 minutes – stirring regularly. Add the lemon juice (just use 1 lemon if you're not much of a citrus-lover) and season with salt and pepper. Simmer until the texture is to your liking.

For the sizzling mint oil, pour the oil into a frying pan and set over a medium heat. Add the dried mint and let it sizzle away for about 1 minute until fragrant, stirring frequently so that it doesn't burn.

Divide the stew into bowls. Dollop over some yogurt, then top with the reserved frizzled onions and a sprinkling of toasted almonds, if using.

Finish with a drizzle of sizzling mint oil and serve with bulgur wheat or flatbreads.

CREAMY SAUSAGE, LEEK & BEAN STEW

This wonderful beany stew by Sophie Wyburd is the ultimate comfort food. Packed with soft leeks and juicy sausages, it would also work with kale or cavolo nero.

Feeds 2-3

Takes 30 minutes

• 3 tbsp olive oil
• 1 large leek, finely chopped
• 2 garlic cloves, crushed
• 4 thyme sprigs, leaves picked
• 150ml white wine
• 150ml chicken or veggie stock
• 700g jar butter beans with their bean stock, or 2 × 400g cans white beans with 200ml chicken or veg stock
• 6 sausages of your choice (or choose veggie sausages)
• 200g spinach (or shredded kale or cavolo nero)
• 25g breadcrumbs of choice (fresh, gluten-free or panko)
• 2 tbsp crème fraîche (or soured cream)
• 20g parmesan (or pecorino, grana padano or veggie alternative, grated)
• zest and juice of ½ lemon
• steamed broccoli, to serve (optional)
• sea salt and freshly ground black pepper

Heat 2 tablespoons of the olive oil in a casserole dish or large frying pan over a medium heat. Add the leek, along with a pinch of salt, and cook for 3-4 minutes until softened. Stir in the garlic and thyme leaves, then cook for a further 1-2 minutes.

Add the wine and stock, followed by the beans with their bean or veg or chicken stock. Stir to combine, then reduce the heat to low and cover with a lid. Simmer for 10-15 minutes if using jarred beans or 15-20 minutes if using canned beans, until the beans are turning soft.

HMeanwhile, heat the remaining 1 tablespoon of oil in a frying pan over a medium heat. Add the sausages and cook for 6-7 minutes until nicely charred on the outside.

Taste the bean mixture and season if necessary, then add the spinach and stir it through. Place the sausages on top of the mixture, then cover once more and cook for a further 6-7 minutes.

Meanwhile, chuck the breadcrumbs into the same frying pan the sausages were cooked in, and fry over a medium heat until lightly browned. The crumbs will soak up that good sausage flavour.

Remove the lid from the casserole dish and stir in the crème fraîche, parmesan and lemon zest and juice, along with some cracked black pepper.

Spoon on to plates and sprinkle over the breadcrumbs to serve. This is great with steamed broccoli on the side.

STICKY BALSAMIC KALE & RED BEAN WINTER SALAD

This warm winter salad is a textural sensation. The balsamic reduces around the puffy red (kidney) beans and contrasts beautifully with the mildly bitter kale. Cheesy things make a killer combo with this dish, so either include the shaved parmesan or make it more of a feast by serving it alongside a rich cauliflower cheese or an old-school mac and cheese.

Feeds 3

Takes 25 minutes

• 2 tbsp rapeseed oil
• 700g jar red (kidney) beans, drained
• 4 tbsp good-quality balsamic vinegar or glaze
• 1 tbsp demerara or soft light brown sugar, if needed
• 200g kale or cavolo nero, roughly chopped
• sea salt and freshly ground black pepper
• shavings of parmesan cheese or veggie alternative, to serve (optional)

Preheat the oven to 220C/200C fan/gas 7. Pour 1 tablespoon of the rapeseed oil into a large roasting tin and put into the oven to heat up for 2-3 minutes.

Add the red beans, along with 2 tablespoons of the balsamic vinegar and a good grinding of black pepper. Give the beans a mix so that they are fully coated.

Taste a little of your balsamic vinegar on the tip of your finger. If it's very sweet, don't add the demerara; if it's acidic, sprinkle the sugar over the beans.

Transfer the tray to the oven and roast for 10-15 minutes until the beans are starting to turn crisp.

Remove from the oven and add the kale to the roasting tray, along with the remaining 2 tablespoons of balsamic vinegar and 1 tablespoon of oil. Sprinkle with salt and toss to combine.

Return the tray to the oven and roast for a further 5 minutes until the kale is crisp and a little charred.

Serve immediately, topped with the parmesan shavings, if using.

WINTER SQUASH, SAGE & GOAT'S CHEESE BEAN-OTTO 

The creaminess of the white beans creates a base that's similar to a traditional risotto.

It all comes down to texture – before adding your beans, taste one and note how hard or soft it is. Adjust the cooking time accordingly.

Feeds 2-3

Takes 45-50 minutes

• 1 large butternut squash (about 900g), chopped into medium-sized chunks
• 2 tbsp olive oil
• 1 onion or 2 banana shallots, finely diced
• 2 garlic cloves, crushed
• 150ml white wine
• 700g jar white beans with their bean stock, or 2 × 400g cans white (cannellini) beans, drained, with 200ml veg stock
• 20g salted butter
• 150g goat's cheese, crumbled (or Boursin for something softer, gorgonzola for something punchier, or brie)
• sea salt and freshly ground black pepper

FOR THE PINE NUT & CRISPY SAGE GREMOLATA 

• 50g pine nuts (or walnuts)
• 2 tbsp olive oil
• 20g fresh sage, roughly chopped
• 1 lemon, zested then cut into 4 wedges

Preheat the oven to 180C/ 160C fan/gas 4. Toss the squash in a roasting tray with the olive oil and some salt and pepper. Roast for 35-40 minutes until caramelised, stirring halfway through to prevent the squash sticking to the tray.

Meanwhile, make the gremolata. Heat a large, deep frying pan or casserole dish over a medium heat and toast the pine nuts until starting to brown, then remove and set aside in a small bowl. Add the olive oil to the pan and, once hot, add the chopped sage. Fry for 30-50 seconds until crispy, then remove using a slotted spoon and add to the bowl with the pine nuts. Stir through the lemon zest and set aside.

Return the pan to the heat and add the onion to the hot sage oil still in the pan. Sauté for 8-10 minutes until softened. Add the garlic and cook for a further minute, or until fragrant.

Add the wine and stir until it has reduced and the alcohol has burned off, which takes about 5 minutes. Then add the beans with their bean stock (or extra veg stock if using canned). If it's looking too thick, loosen with a little water and keep it bubbling. Remove from the heat until the squash is ready.

Once the squash is cooked, remove from the oven. Put half of the chunks into a food processor with 1 tablespoon water to loosen into a thick purée. Alternatively, mash the squash with a fork; this takes less time and saves on washing up. Return the remaining half of the squash chunks to the oven to crisp up even more for added texture.

Stir the squash purée into the beans and allow to heat through for a few minutes.

The bean-otto mixture should have reached a creamy consistency similar to that of a risotto; if it's still a little watery let if bubble away for a few minutes more to thicken. Equally, add a splash of water if it needs loosening. Melt in the butter to give the bean-otto some shine, then top with the squash that has been roasting a little longer.

Divide between bowls. Scatter over the goat's cheese and pine nut gremolata. Serve with lemon wedges.

NOW BUY THE BOOK

Bold Beans: Recipes to Get Your Pulse Racing by Amelia Christie-Miller, with photographs by Joe Woodhouse, is published by Octopus, £22. To order a copy for £19.80 until 29 October, go to mailshop.co.uk/books or call 020 3176 2937. Free UK delivery on orders over £25