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SOUPS AND SNACKS

Shauna's Funky
Spaceballs

The Cynon Valley - A Culinary Community

Recipe Supplied by Shauna Morton

 

Whenever Shauna is in the kitchen, you're guaranteed a giggle and fun as she finds her happy place among the pots and pans. Her easy going personality is the perfect condiment to any meal, especially with her kind and caring nature. This enjoyable recipe was crafted in the relaxing town of Ynysboeth, a place brimming with happy personalities. It's a flavoursome and versatile dish that can be transformed into a colourful display with alternative vibrant vegetables such as beetroot. Created in 2018, this recipe is a fantastic choice for any teenager seeking independence in the kitchen.

Ingredients

300g reduced fat mince beef

2 carrots

1 onion

1 tsp sage

1 tsp rosemary

100g flaxseed mix

2 tins of chopped tomatoes

2 ears of sweetcorn

Approx. 4 medium mushrooms

1 yellow pepper

3 cloves of garlic

500g rice

Method

1. Boil rice to over-tender with a little salt.

2. Peel and grate carrots celery and onion.

3. Chop garlic and mushrooms, place all vegetables in a mixing bowl, mix together and add herbs.

4. Mash boiled rice in a bowl then mix with the grated and chopped vegetable mix.

5. Make individual spaceballs by hand approx size of a bouncy ball.

6. Dice peppers and onions.

7. Heat 2 tins of tomatoes in a large pan, add sweetcorn, peppers, onions, rosemary and sage.

8. In a separate pan, cook mince beef in a little oil, once cooked add to the tomato mix. Simmer for 15 minutes to thicken.

9. Whilst simmering sauce fry spaceballs in oil until golden brown.

10. Serve separately, season to required taste.

11. Enjoy the meal.

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Laura's Beetroot Burgers, Potato Wedges and Green Beans

The Cynon Valley - A Culinary Community

Recipe Supplied by Laura Mumberson

 

Laura is an incredibly talented local artist. She is self taught and has been working on her cartoon illustrations from the age of 3. Inside the mind of this creative genius, we found the beetroot burger, which our local community have come to enjoy eating together. These shared experiences around food, art and music have given quality and enjoyment to many. This recipe tastes good! The colour and creative taste will not disappoint.

 

Laura is a real inspiration, her work captures a holistic entity, from aesthetic to abstract. Big influences from objects, colours and places join to manifest the exquisite scenery art pieces she produces, her work is simply magical, so it’s no surprise when you bite into one of these burgers the magic of tastes can light up anybody’s day. She enjoys cooking with her brother John and local friends.

Ingredients

1 Beetroot

400g chickpeas

1 onion

200g green beans

500g potatoes

5 tbs flour Handful of sultanas

1 tsp rosemary

Salt

Pepper

1 tbs oil Warm water

Method

1. Soak sultanas in bowl of warm water.

2. Peel potatoes and slice into wedges and bring to the boil.

3. Whilst the potatoes are boiling, Peel beetroot and onions then grate into a separate bowl.

4. Mix flour with water to a paste.

5. Mash chickpeas in a separate bowl then stir into to the beetroot and onions add flour paste, chop rosemary finely sprinkle into the mix.

6. Drain sultanas and add to beetroot mixture.

7. Remove potatoes from heat and drain, place onto oven proof dish, drizzle with oil and sprinkle with rosemary, salt and pepper. Then place in the oven.

8. Top and tail beans and boil until tender.

9. While the beans are boiling, heat a little oil in a frying pan and place a dessert spoonful of the beetroot mix into frying pan flatten and cook throughout turning occasionally.

10. Serve all food adding butter onto beans if desired.

Roasted Tomato and
Pepper Soup

The Cynon Valley - A Culinary Community

Recipe Supplied by Aaron Nicholas

 

Aaron likes to cook because it brings him happiness and makes him feel at home. He provides for his family and has been cooking since he was 10 years old. His favourite person to cook with is his son. (you may ask doesn’t he use salt and pepper like everybody else).

Ingredients

18 large tomatoes.

2 carrots.

1 onion.

1 garlic bulb.

Fresh rosemary.

Olive oil.

Salt and pepper to taste.

Method

1. Cut up carrots, tomatoes, and peppers into big chunks.

2. Cut garlic bulb in half across the middle (don’t peel) so you have 2 halves.

3. Chop rosemary roughly 2 tbs.

4. Put all veg and garlic in a roasting tray and sprinkle rosemary over the top.

5. Add salt and pepper, drizzle some olive oil over it all, roast for 40 minutes.

6. Once all is done put in blender and blitz serve with fresh bread and vegan butter.

Marilyn's Toasties

The Cynon Valley - A Culinary Community

Recipe Supplied by Marilyn Hillman

 

Marilyn is very passionate about working with fresh produce and is an absolute pillar in the Cynon Valley. She has an uncanny ability to know what people want to eat and what they don't. Overseeing everything in her kitchen, whether catering for 10 or 410, Marylin is a wizard at giving out good advice, sorting out squabbles, and wiping away tears. When Marilyn makes a cheese toastie—a slightly different take on Welsh Rarebit—you can feel the love it's made with. It's a hug on a plate. Depending on how thick you like your sandwiches, the amount of cheese will vary. The trick to making a good toastie is knowing who it's being made for. To give the recipe a little more zing, add a touch of mustard.

Ingredients

2 slices of bread

Butter

Grated cheese

A slice of ham

Sliced onion

Sliced Tomato

Lettuce

Radishes

Method

1. Spread butter lightly over 2 slices of bread.

2. Add cheese, ham, onion, tomato onto 1 piece of bread.

3. Place other bread slice on top, butter facing down.

4. Heat in a pan turning until cheese has melted inside throughout.

5. Cut toastie in half diagonally serve with some locally grown lettuce and grated radishes.

Vetkoek / South African
Fried Dough Bread

The Cynon Valley - A Culinary Community

Recipe Supplied by Tamalyn

 

Vetkoek (pronounced fat-cook)originates from South Africa, Tamalyn shared this recipe because it reminds her of her home in South Africa and when her mother used to make it for her, she now makes it make it for her daughter here in the Cynon Valley. This recipe goes well with the addition of the mince option, a good mince to use would be beef from the Welsh Black – believed to have existed in medieval times. Although used as a dual-purpose breed in the past it is now regarded as a beef breed.

Ingredients

1kg strong bread flour

1 sachet of yeast

2 teaspoons fine salt

2 teaspoons sugar

600-700ml of lukewarm water

2 tablespoons of oil

1kg beef mince

2 tablespoons of tomato paste

2 chopped onions

2 ribs of celery

3 carrots finely chopped

1 sachet cottage mix powder mix

2 cups of mixed vegetables (sweetcorn, peas, green beans, broccoli)

Method

1. Mix dry ingredients on low speed in a stand mixer with a dough hook.

2. Whilst still on slowly pour water into the mix until dough comes together, add oil then alter speed to medium and knead dough until it comes away from the sides (no longer sticky).

3. Cover proof until the dough doubles in size.

4. Knock the dough back gently and form your Vetkoek.

5. After 20 minutes heat oil in a saucepan to ensure Vetkoek will deep fry.

6. Slowly and gently drop Vetkoelk into the oil until golden and cooked through.

 

Mince option

1. Brown mince in a pan with a tight fitting lid add onions, cook until browned.

2. Add 2 cups of water along with the tomato paste, mixed vegetables and cottage pie mix powder and mix well.

3. Turn heat to low and let simmer until vetkoek is ready to serve.

 

Eat with mince inside cut open or with jam like a scone to have vegan option.

Welsh Rarebit Muffins
with Bacon and Sausages

The Cynon Valley - A Culinary Community

Recipe Supplied by the Local Butcher in Mountain Ash

 

Local butchers often have a wealth of knowledge about meat cuts and can provide valuable insights into selecting the best cuts for your meals. Additionally, they might offer their own unique sausage recipes that can add a special touch to your dishes.

 

If you're looking for a specific recipe from your local butcher, it's always a great idea to ask them directly. They might share their favourite recipes or recommend the best cuts of meat for a particular dish. Plus, by supporting local businesses like butchers, you're not only getting highquality ingredients but also contributing to the community's economy. Win-win!

Ingredients

225g self raising flour

50g plain flour

1 tsp baking powder

½ level; tsp bicarbonate of soda

¼ tsp salt

½ level tsp mustard powder

100g strong cheese, half grated, half cubed

6 tbs vegetable oil

150g Greek yogurt

125 ml milk

1 egg

1 tbs Worcestershire sauce

½ lb sausages

¼ lb bacon

Half a dozen eggs

Method

1. Heat oven to 180°C or gas mark 6

2. Mix together the self raising flour and plain flour baking powder bicarbonate of soda, salt and mustard powder in a bowl.

3. In a separate bowl mix the cheese, oil , yogurt, milk, egg and Worcestershire sauce.

4. Combine all the ingredients and divide between the muffin cases in the muffin tin.

5. Place in the oven for 20-25 minutes until golden. Remove and cool slightly on the rack.

6. Serve with sausages and bacon.

Our Church Leek Soup

The Cynon Valley - A Culinary Community

Recipe Supplied by Ladies of All Saints Church

 

Some of the best recipes are found at the back of the kitchen cupboard on a scrap piece of paper. When word got out that we were making a recipe book in the Cynon Valley, many people contributed their time and recipes, sharing food to taste and enjoy. Choosing which recipes to include and which to leave out was difficult. The local church was also involved in this effort. A woman from a nearby village near Abercynon kindly took the time to write out her recipe and gift it to be included in the book. This recipe, written on a scrap piece of paper, is authentic and filled with goodness. On a dark winter night, leek and potato soup is an absolute go-to. It holds a special place in Welsh cuisine because historically, vegetables beyond cabbages and leeks were rare. The leek has been a national symbol of Wales for 400 years.

Ingredients

1lb 2oz potatoes

9oz leeks

1 medium onion

2 stock cubes

1 large knob of butter about 10oz 100g heavy cream

Handful of chives

Crusty bread

Method

1. Put butter in saucepan add onions, simmer. Clean and chop leeks wash well, add to onions cook for about 10 minutes add 2 pints of stock, chop and slice potatoes.

2. Cook until potatoes are soft then blitz with blender put back on to warm add salt to your taste.

3. This dish can be instantly luxuriated by waiting for it to cool a little and then adding a heavy cream and garnish with some fried croutons and chives.

Tahlia's AsparagusColeslaw with a Twist and Marley's Incredible Wraps

The Cynon Valley - A Culinary Community

Recipe Supplied by Tahlia and Marley

 

The asparagus coleslaw and incredible wrap is a brother and sister effort these recipes were created in the summer of 2022. A perfect treat for any summer BBQ to go along side your chicken wings, burgers and sausages. Key ingredients from this recipe can be grown locally such as asparagus, cabbage and onion. This memorable BBQ side dish is great to accompany any jolly get together in the hills of the Welsh Valleys. Ingredients vary depending on taste. Some like it sweet some like it earthy

Asparagus Coleslaw with a twist

Ingredients

Mayonnaise (2 egg yolks, 1 tbs Dijon mustard, 250ml sunflower oil, 2 tsp white wine vinegar or lemon juice)

Asparagus

Pineapple

Apple

Onion

Potatoes

Vegetable oil

Mustard

Method

Prepare mayonnaise

In a mixing bowl whisk 1tbs of mustard and 2 egg yolks together until completely combined, continue whisking add a very small amount of oil and whisk until completely combined, then add a little amount oil and continue to add oil and whisk until it starts to thicken. If the oil is added too quickly it will curdle. Once desired thickness has been obtained whisk in the white wine vinegar or lemon juice.

 

Method Continued

1. Slightly steam asparagus tips.

2. Peel and dice onions and pineapple.

3. Peel and grate an apple.

4. Slice potatoes thinly and Shallow fry in vegetable oil until golden and crispy.

5. Remove asparagus from heat and wait for asparagus to cool.

6. Add fruit vegetables and mayonnaise together and mix.

7. Serve with the crispy seasoned potatoes.

Marley's incredible wraps

Ingredients

Lettuce

Tomatoes

Cucumber

Onion

Tin of Kidney Beans

Chilli Powder

Mayonnaise

Tortilla or Wholegrain Wrap

Method

1. Peel and chop finely half an onion. Fry in a pan for 3 minutes.

2. Add tin of kidney beans and a teaspoon of chilli powder mix together, fry the beans then mash.

3. Wash the salad.

4. Shred the lettuce. Slice the onion, tomato and cucumber.

5. Soften wrap over pan of hot water, remove and spread with mashed beans and onion mix. Place salad onto the wrap.

6. Add a tablespoon of hummus.

7. Add mayonnaise and then finally wrap the wrap.

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Nic's Healthy Greep Soup

The Cynon Valley - A Culinary Community

Recipe Supplied by Nic Thomas

 

A satisfying, homely warm nutritious meal to keep all the family in tip top health. A great recipe for gathering together and being sociable. The dish is the opposite of fast food, It’s a healthy recipe filled with goodness Nic enjoy making this recipe with his son Luke.

Ingredients

300g broccoli

200g kale green cabbage

300g carrots

500g parsnips

2 onions

Mustard

Method

Chop onion and fry lightly in a large pan with knob of butter. Once softened, add chopped carrots, parsnip and sweat on low heat for 10mins stirring occasionally. Next add the broccoli, kale and cabbage leaves. Stir in a vegetable stock cube then add boiling water to cover as much of the veg as possible. Simmer gently for 1 hour. Take off the heat and zap with a hand blender or pour into an upright bender. Put back on the heat (very low so it will splatter everywhere) and season to taste. For added sweetness add a little cumin

Carla's Leek and Cheese
Muffins

The Cynon Valley - A Culinary Community

Recipe Supplied by Carla

 

Carla likes helping and cooking with the older generation as she works in a care home. She loves making this dish because it helps her and the older generation have fun together. Carla is very bubbly and very creative.

Ingredients

175g plain flour

1 tsp baking powder

¼ tsp bicarbonate of soda

½ tsp allspice

50ml milk

1 egg, beaten with a fork

100ml vegetable oil

1 leek, finely chopped

75g cheddar, finely grated

Method

1. Heat the oven to 180°C/160°C fan/ gas 4 and line a muffin tin with 9 cases. Mix all the dry ingredients until combined, then gently stir in the milk, egg and oil.

2. Gently fold in the leek and cheddar. Spoon the mixture evenly into the muffin cases and place in the oven. Bake for about 25 minutes, then check-they may need a little longer. These taste great served with either spinach soup or with a dab of butter.

Fresh Leeks
Fajitas

Anakecia's Fajitas

The Cynon Valley - A Culinary Community

Recipe Supplied by Anakecia

 

Anakecia is a remarkable teenager who, despite the challenges of losing her mother chooses to volunteer her time to support the community. Anakecia dedicates herself to helping out with the lunch club, food programs and cookery classes at her community centre. Her selflessness and commitment make her an invaluable member of the community.

Ingredients

Chicken or Quorn

Peppers

Spices for fajitas seasoning:

Peri Peri

Cumin

Paprika

Mild chilli powder

Onions (finely chopped)

Cheese: Cheddar (extra mature)

Lettuce

Mayonnaise

Cucumber

Sunflower oil

Potatoes

Salt & Pepper

Dark Soy Sauce

Method

1. Put a griddle pan on high heat.

2. Deseed and slice the peppers into thin strips.

3. Slice the chicken (or Quorn) lengthways into long strips, roughly the same size as the peppers.

4. Marinate the Chicken: Squeeze the juice of half a lime over the chicken. Drizzle over 1 tablespoon of sunflower oil. Season with spices: Peri Peri, Cumin, Paprika, and Mild Chili. Finely chop the onions, lettuce, and cucumber.

5. Mix: Combine the onions, lettuce, cucumber, and mayonnaise. Set aside.

 

Potato Wedges

1. Cut the potatoes into wedges.

2. Boil the potato wedges until tender.

3. Drain the water, then toss the wedges in oil and season with salt and pepper.

4. Shake well and place them in the air fryer until crispy.

 

Cook the Chicken Fajitas

1. Place the marinated chicken and peppers on the hot griddle pan. Cook until the chicken is fully cooked and the peppers are tender.

2. Assemble the Fajitas.

3. Warm the fajita wraps.

4. Fill with grilled chicken, peppers, and cheese.

5. Optionally, add extra lettuce and cucumber for crunch.

6. Serve the chicken fajitas with a side of crispy potato wedges and enjoy your meal!

Thermal Thursday Soup

The Cynon Valley - A Culinary Community

Recipe Supplied by John Mumberson

 

John is a talented musician, self-taught and always eager to share his love for music with others. This recipe comes from a Welsh community winter event where John volunteered, bringing warmth and joy through both his music and this delightful treat. This soup received such glowing reviews! This is a soup that's sure to impress at any occasion.

Ingredients

2 onions

4 ribs of celery

¾ lb potatoes

½ lb carrots

½ lb parsnips

½ a swede

½ lb sweet potato

½ lb courgettes

3 medium apples

¼ cabbage

Clove of garlic

White pepper

Mustard

Salt

2 tbs sunflower oil

2 tbs date Syrup

50g brown Sugar

Water to cover the vegetables

Method

1. Prepare onions, ribs of celery, apples, by peeling and slicing thinly then sauté in vegetable oil.

2. Peel and slice thinly the carrots, parsnips and suede. Slice cabbage, place all into a very large cooking pot.

3. Add the sauteed ingredients, brown sugar, date syrup, mustard and garlic add enough water to cover the vegetables.

4. Cook for 10 min at boiling point.

5. Whilst cooking peel the potatoes an sweet potatoes, dice and add to the cooking pot, add sliced courgettes and another few cups of water (again until vegetables are just covered).

6. Pressurise the cooking pot and cook for 20 min.

7. Depressurise the cooking pot, mash slightly and serve with salt and pepper seasoning, a herb garnish (parsley or coriander) and a warm buttery crusty roll.

8. This recipe will thicken when left to stand.

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Walnut and Sprout Soup

The Cynon Valley - A Culinary Community

Recipe Supplied by Llewellyn Hall

 

The great news about this recipe is that all the ingredients can be home-grown or locally sourced. This makes a big difference in the taste, as each ingredient is bursting with the authenticity of the Welsh lands.

 

Llewellyn's grandfather, John, would grow all these vegetables along with his neighbours, Ken Jenkins and Ken Jones. Since their passing, the gardens have now been taken over by new neighbours, including a Rastafarian African gardener who is always happy to assist with any vegetable-growing dramas or to offer a new tomato plant ready to find a new home from its nursery pot.

 

Look out though; unless they are well cared for, the garden demons will get you!

Ingredients

500g Brussel sprouts

1 peeled and finely chopped apple

500g butternut squash

50g walnuts

1 onion

A pinch of salt and pepper

Method

1. Peel and chop the apple and onion.

2. Trim the bottom of the bud from the spouts.

3. Peel and cube the butternut squash.

4. Shell and chop walnuts.

5. Place all vegetables and walnuts into a pressure cooker with ½ pint of water and boil under pressure for 20 min.

6. Add salt and pepper to season.

Vegan Corn Chowder

The Cynon Valley - A Culinary Community

Recipe Supplied by Nina Finnigan

 

Nina is an absolute firecracker! Her boundless energy is as explosive as a nuclear missile, and her passion for ecology and veganism reflects her deep care for the planet and its inhabitants. It's remarkable that she's still so active in community work after dedicating many many years of her time. Her dedication to making the world a better place is truly admirable.

 

Nina's combination of knowledge, professionalism, and compassion must make her a valuable asset to any community. She is someone who brings joy and inspiration wherever she goes, radiating positivity and making a significant impact on those around her. Her life and work serve as a testament to the power of passion and dedication in making the world a better place.

Ingredients

1 tbs of olive oil

1 medium onion

4 garlic cloves minced

1 medium red pepper

1 green pepper or 2 celery ribs

1 tsp thyme

1 tsp of paprika

2 bay leaves

4½ cups of vegetable broth

8 ears of corn, husked (or 6-7 cups canned or frozen)

500g potatoes

¾ cup of raw cashew nuts or 1 can of coconut milk

Salt and pepper to season

Method

1. Soak ¾ cup of cashews in warm water for 30 minutes. Drain. Puree the cashews with ¾ cup of water. Set aside.

2. Sauté in a large cast iron oven pot; heat oil over a medium heat, add diced onion, pepper and celery, sauté for 7 minutes. Add the garlic thyme and paprika after 5 minutes.

3. Add the corn, diced potatoes, bay leaves and vegetable broth, bring to the boil, reduce heat, cover and simmer for 15 minutes (or until the potatoes are cooked throughout). Remove from the heat.

4. Let the chowder cool for a few minutes and remove the bay leaves. Transfer 2-3 cups of the soup to a blender and puree. Add back to the soup, stir well, and season to taste with salt and pepper. For a thicker soup, puree up to half.

Farmer Holding Corn

Bryncynon Strategy (Bryncynon Community Revival Strategy Ltd),

The Feel Good Factory,

Abercynon Road,

Ynysboeth,

Mountain Ash,

CF45 4XZ

Tel: 01443 475120

Email: hlc@bryncynonstrategy.org.uk

Registered Charity Number: 1067535          

Registered Company Number: 3195860

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