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IBL
Patato Scones
6 medium left-over boiled potatoes
Pinch of salt
Plain flour
Vegetable oil
1. Mash the potatoes with a little salt, then work in as much flour as possible. Form into very thin (about 1/2 cm/1/4 inch thick) burger-like shapes.
2. Shallow fry over a high heat in the vegetable oil until crisp and golden on both sides. Serves 4.
African Stew
2 1/2 pints (1.4 litres) vegetable stock
3 cloves garlic, crushed
2 onions, chopped
1 lb (450g) sweet potato, peeled and diced
1 x 400g tin chick peas
6 oz (170g) millet
Approximately 1 tbsp soya sauce
4 oz (115g) peanut butter
3 oz (85g) chopped kale
Juice of 1 lemon
1. Heat a large saucepan and add 1-2 tablespoons of vegetable stock. Add garlic and onion and saute until soft.
2. Add the rest of the stock, sweet potatoes, chick peas, millet and a drop or two of soy sauce. Simmer for 20 minutes.
3. Remove some of the stew liquid from the saucepan, blend with peanut butter and return to the saucepan.
4. Add the kale and cook for 5 min. Season to taste with lemon juice and soya sauce, adding a little at a time. Serves 4.
Chick Pea Tagine
4 tbsp vegetable oil
1 tsp cumin seeds
2 dried red chilli
2 medium leek, roughly chopped
4 cloves garlic, crushed
2 small glass orange juice
2 x 14 oz (400g) can chopped tomatoes
12 dried apricots, chopped
1 lb (450g) pre-cooked chick peas
1 bay leaf
Salt to taste
Generous handful chopped coriander
1. Heat the oil then add the seeds and chilli. When the seeds start to emit their distinctive odour, add the leek and garlic. Saute for a few minutes.
2. Pour in the orange juice and allow to cook for a few seconds or more until some of it has evaporated.
3. Add the tomatoes along with the apricots, chick peas, bay leaf and salt to taste. Bring to the boil then turn down and simmer for 30 minutes uncovered.
4. Remove the chilli and bay leaf then stir in the coriander. Serve with rice. Serves 4.
Cornish Pastries
2 tbsp vegetable oil
1 medium onion, finely chopped
1 red pepper, sliced
1 clove garlic, crushed
4 small slices pickled beetroot, diced
2 tbsp tomato puree
4 medium par-boiled potatoes, diced
1 cup water or vegan stock
Salt and pepper to taste
1. Over medium heat saute the onion in the vegetable oil until golden. Add the pepper and garlic and cook for a further minute.
2. Add the beetroot and tomato puree, followed by the potatoes and water or stock. Bring to a simmer.
3. Gently cook for 20 minutes, adding any extra water necessary to prevent the mixture boiling dry. Season to taste and divide equally between the 4 dosas.
Patato in red sauce
2 tbsp vegetable oil
1 medium onion, finely chopped
1 red pepper, sliced
1 clove garlic, crushed
4 small slices pickled beetroot, diced
2 tbsp tomato puree
4 medium par-boiled potatoes, diced
1 cup water or vegan stock
Salt and pepper to taste
1. Over medium heat saute the onion in the vegetable oil until golden. Add the pepper and garlic and cook for a further minute.
2. Add the beetroot and tomato puree, followed by the potatoes and water or stock. Bring to a simmer.
3. Gently cook for 20 minutes, adding any extra water necessary to prevent the mixture boiling dry. Season to taste and divide equally between the 4 dosas.
Plaintaine and spinache curry
2 tsp vegetable oil
2 plantain, peeled and sliced
2 small onions, chopped
3 cloves of garlic, crushed
1 1/2 inch root ginger, peeled and grated
1 red chilli, finely chopped
Salt to taste
2 cans of spinach, thoroughly drained
A good fistful of fresh coriander, chopped
1. Fry the plantain over a med-high heat until golden.
2. Add the onion, garlic, ginger, chilli and salt. Fry for a couple of minutes, then add the drained spinach.
3. Cover and cook for 20-30 minutes, stirring occasionally and adding a little water if required. When ready, throw in the coriander, stir and serve with rice. Serves 4.
Stuffed baked courgettes with cashew nuts and wild rice
2oz (55g) wild rice
4 large courgettes
1 tbsp vegetable oil
1 medium onion, chopped
1 red pepper, seeded and chopped
1-2 garlic cloves, crushed
2oz (55g) carrot, grated
1 1/2 oz (45g) cashew nuts, lightly toasted
Salt and pepper to taste
1. Cook the rice according to the instructions on the packet.
2. Cut the courgettes in half lengthways. Remove the flesh, leaving about half a centimetre. Chop the flesh and set aside.
3. Heat the vegetable oil in a pan and add the onions and red pepper. Cook gently for about ten minutes until the onion is starting to brown. Add the garlic, chopped courgette flesh and carrots and cook for a further few minutes.
4. Remove the pan and add cashew nuts, rice, salt and pepper. Spoon mixture into the courgette shells.
5. Cover and place on a baking tray. Cook in a preheated oven at 190C/375F/gas mark 5 for 25-30 minutes. Serves 4.
Sweet and Sour Vegetables
1 oz (30g) brown sugar
1 oz (30g) cornflour
3 tbsp (45ml) wine vinegar
1 tsp fresh ginger, grated
1 clove garlic, crushed
1 small tin pineapple
4 tbsp tomato ketchup
1 onion, sliced into rings
1 leek, thickly sliced
2 peppers, sliced
1/2 a cauliflower, broken into florets
1 small head broccoli, broken into florets
1. First make the sauce by placing the sugar, cornflour, vinegar, ginger, garlic, juice from tinned pineapple and tomato ketchup in a bowl. Mix well.
2. Stir fry the onion, leek and pepper for a few minutes. Add the cauliflower and broccoli and stir-fry until all vegetables are just cooked.
3. Add the sauce mixture and pineapples and cook until thick - a couple of minutes. Serve with boiled rice. Serves 4.
Moussaka
5 tbsp vegetable oil
1 large aubergine, 1/2 cm slices
1 large onion, chopped
4 oz (115g) mushrooms, sliced
1 garlic clove, crushed
4 tomatoes, peeled and chopped
1 tbsp tomato puree
2 tbsp vegan red wine - optional
1 tsp mixed herbs
3 oz (85g) walnuts, chopped
1 oz (30g) wholemeal breadcrumbs
Salt and pepper
1 oz (30g) wholemeal flour
1/2 pint (275ml) soya milk
Extra walnuts to garnish
1. Heat 2 tbsp oil and fry slices of aubergine on both sides, then drain on paper towels. Set aside. Add 1 tbsp oil to the pan and saute the onions for 5 minutes. Add mushrooms and garlic and cook for 5 minutes more.
2. Stir in tomatoes, puree, wine (if used) and herbs and cook gently until a sauce forms. Add walnuts, breadcrumbs, salt and pepper. If necessary, add a drop more oil, vegetable stock or tomato puree mixed with water.
3. Put the remaining oil, flour and soya milk into a saucepan and whisk continuously over a gentle heat for about 5 minutes until thick and smooth.
4. Lightly grease a shallow oven-proof dish. Arrange half the aubergine slices across its base, top with half the nut mixture and then half the white sauce. Repeat.
5. Bake in an oven pre-heated to 180C/350F/gas mark for 30 minutes. Top with extra nuts halfway through cooking time. Serves 2-3.
Dosa
2 oz (55g) urid dal*
3 oz (85g) basmati rice
6 floz (180 ml) water
Pinch salt
Vegetable oil
1. Soak the urid dal and rice seperately overnight.
2. Drain the urid dal and place it in a liquidiser. Liquidise, slowly adding 3 floz (90 ml) water until a smooth batter is achieved. Transfer to a mixing bowl. Repeat this process for the rice, adding the remaining 3 floz (90 ml) of water.
3. Add the ground rice to the ground dal. Leave covered in a warm place to ferment overnight. When this has happened, add a pinch of salt to the mixture. Now you are ready to fry the dosas.
4. Bring a small frying pan to medium heat. Lightly oil it by wiping a piece of vegetable oil impregnated kitchen paper over the cooking surface of the pan.
5. Pour a quarter of the batter into the centre, then, using the back of a spoon, work the batter with a circular motion until it covers the surface of the pan. Allow the upper side of the batter to set completely, then turn over with a spatula and finish the cooking.
6. Transfer the cooked dosa to a piece of kitchen paper to absorb any excess fat. Repeat with the remaining batter. Serves 4
The dosa originates from Southern India and is a thin rice pancake which can be stuffed with various fillings such aschickpea and coconut, peanut and vegetables or potato in red sauce. The batter is quick and easy to make, but you do need to think two days ahead.
Special Roast Patato's
2 lb (900g) potatoes, chopped to size
2 tsp mustard
4 tbsp rapeseed or other vegetable oil
1 1/2 tbsps soya sauce
1. Preheat the oven to 200C/400C/gas mark 6.
2. Boil enough water in a pan to cover the potatoes and boil them for ten minutes. Drain out the water then place the lid on the pan and shake up and down a few times - this will make the potatoes more fluffy.
3. Mix the remaining ingredients together and place in a suitable sized baking tray. Put the baking tray in the preheated oven for a few minutes to get the oil hot.
4. Remove and add the potatoes, basting them in the oil. Place back in the oven until cooked, brown and crispy, around 45-60 minutes. Serves 4-6
Ancient Grain and Vegetable Patties
2 cups water or vegetable stock
2/3 cup millet, rinsed, and drained
1/3 cup quinoa, rinsed, and drained
1/2 t. salt
1/2 t. dried basil
1/4 t. dried oregano
1/4 t. dried thyme
1/8 t. freshly ground black pepper
1/2 cup raw almonds
1/2 cup raw sunflower seeds
3/4 cup red onion, finely diced
1 T. olive oil, plus additional for oiling cookie sheet
1/2 cup baby bella mushrooms (or other mushrooms of choice), roughly chopped
1/3 cup carrot, finely diced
1/3 cup celery, finely diced
1/3 cup red pepper, destemmed, deseeded, and diced
1 T. garlic, minced
1 cup spinach or Swiss chard, triple washed, patted dry, and roughly chopped
3 T. quinoa flour or brown rice flour
2 T. tamari, soy sauce, or Bragg Liquid Aminos
2 T. freshly chopped parsley
1 T. balsamic vinegar
1 t. hot pepper sauce
2 T. cornmeal
In a medium saucepan, place the water, and bring to a boil. Add the millet, quinoa, salt, basil, oregano, thyme, and pepper, stir to combine, and return the mixture to a boil. Cover the saucepan, reduce the heat to low, and simmer the grains for 18-20 minutes or until all of the water has been absorbed. Remove the saucepan from the heat and set aside to cool. Meanwhile, in a dry non-stick skillet, place the almonds and sunflower seeds and cook them over medium heat for 3-5 minutes or until lightly toasted and fragrant. Transfer them to a small bowl to cool. In the same skillet, saute the red onion in the olive oil for 3 minutes to soften. Add the mushrooms, carrot, celery, and red pepper, and continue to saute an additional 5 minutes or until the vegetables are crisp tender. Add the garlic and saute an additional 1 minute. Remove the skillet from the heat.
Transfer the slightly-cooled grains to a medium bowl. Finely chop the toasted almonds and sunflower seeds and add them to the cooked grains. Add the sauteed vegetable mixture, along with the remaining ingredients except the cornmeal, and stir well to combine. Using a little olive oil, lightly oil (or mist with oil) a non-stick cookie sheet and set aside. Place the cornmeal on a small plate. Using a 1/2 cup measuring cup, portion the grain-vegetable mixture into 6 patties. Dust the patties on all sides with the cornmeal and place them on the prepared cookie sheet. Bake at 350 degrees for 25-30 minutes or until lightly browned. Serve the patties plain or with your choice of condiments.
Yield: 6 patties
Black Bean Cakes with Spicy Patato Souce
Spicy Sweet Potato Sauce:
2 cups sweet potato, peeled, and cut into 1-inch cubesBlack Bean Cakes:
1 - 15 oz. can black beans, drained, and rinsedBegin by preparing the Spicy Sweet Potato Sauce: place the cubed sweet potatoes in a steamer basket and steam them for 10-15 minutes or until tender. Allow the sweet potatoes to cool for 10 minutes. Transfer them to a food processor or blender, add the tomato juice, Red Chile Sauce, lime juice, cumin, and cinnamon, and process until smooth. Transfer the sauce to a small saucepan, add the cilantro, season to taste with salt, and stir well to combine. Warm the sauce over low heat while preparing the Baja Black Bean Cakes.
In a medium bowl, place the black beans, chili powder, garlic powder, cumin, salt, pepper, and cayenne pepper. Using a potato masher or fork, roughly mash the mixture to combine. Add the red pepper, green onion, jalapeno pepper, cilantro, and lime juice, and stir well to combine. On a plate, place 1/4 cups flour, cornmeal, and dash of chili powder, stir well to combine, and set aside. Add the remaining flour to the black bean mixture and stir well to combine. Using a 1/4 cups measuring cup, portion the mixture into 8 patties, and place them on a large plate. Chill the bean cakes for 30 minutes or more in the refrigerator.
Lightly oil a non-stick cookie sheet with a little safflower oil and set aside. Coat the chilled cakes in the reserved flour/cornmeal mixture and place them on the cookie sheet. Brush a little safflower oil on the tops of each bean cake. Bake them at 450 degrees for 12-15 minutes or until lightly browned and crisp on the outside. Top individual servings of the bean cakes with some of the Spicy Sweet Potato Sauce and a dollop of the Green Chiles and Almond Cream.
*Note: the Baja Black Bean Cakes can also be served with a little Red Chile Sauce drizzled over the bean cake and then topped with a spoonfuls of Avocado, Black Bean, and Tomato Salsa.
Yield: 8 bean cakes or 3-4 servings
Baked Barbecued Tempe
2 cups onion, cut in half moons
2 cups green pepper, destemmed, deseeded, cut into quarters lengthwise, and sliced horizontally
2 cups red pepper, destemmed, deseeded, cut into quarters lengthwise, and sliced horizontally
3 - 8 oz. pkgs. multigrain tempeh, cut into 1-inch cubes
2 T. olive oil
2 T. tamari
1 recipe Kentucky Blues BBQ Sauce
Lightly oil (or spray with oil) a large baking dish (9x13-inch or larger). Place the sliced onions and peppers in the prepared pan. Bake at 375 degrees for 20 minutes to slightly roast the vegetables. Remove the pan from the oven, transfer the vegetables to a plate, and set aside. Place the tempeh in the same baking pan. In a small bowl, whisk together the olive oil and tamari. Pour the tamari mixture over the tempeh. Bake the tempeh at 375 degrees for 10 minutes. Remove the pan from the oven, stir the tempeh, and return the pan to the oven. Bake the tempeh an additional 5-10 minutes, or until the tempeh is lightly browned and the liquid is absorbed. Remove the pan from the oven. Add the reserved vegetables along with Kentucky Blues BBQ Sauce, and toss gently to combine. Return the pan to the oven, bake an additional 15-20 minutes, or until the sauce is bubbly. Serve as a main dish or side dish, as a sauce for grains or pasta, or as a sandwich filling.
Serves 6-8
Curried Vegetable Kebabs
16 large florets of broccoli
16 large florets of cauliflower
16 button mushrooms, wiped clean
2 large red onions, each cut into 8 wedges
2 green peppers, destemmed, deseeded, and cut into 16 pieces
2 orange or yellow peppers, destemmed, deseeded, and cut into 16 pieces
2 red peppers, destemmed, deseeded, and cut into 16 pieces
1 eggplant, destemmed and cut into 1-inch cubes
1 cup Curry and Herb Marinade
8 bamboo skewers
Fill a pot with water and bring it to a boil. Add broccoli and cook 1-2 minutes or until it turns bright green. Remove the broccoli with a slotted spoon and immediately plunge into a bowl of ice water to stop the cooking process. Remove the broccoli from the ice water and allow to dry on a towel. Repeat the same process with the cauliflower. Thread the vegetables onto the skewers in the following order: 1 button mushroom, 1 wedge of red onion, 2 pieces of orange pepper, 2 cauliflower florets with the tops facing outward, 2 pieces of green pepper, 2 pieces of eggplant, 2 pieces of red pepper, 2 broccoli florets with the tops facing outward, 1 wedge of red onion, and end with 1 button mushroom. Repeat the same procedure for the remaining skewers. Place the skewers in a large casserole dish, pour the marinade over the top of the kabobs, and rotate them a bit to fully coat with the marinade. Cover, place in the refrigerator, and allow to marinate for 1 hour. Place the skewers on a hot grill, turn them over often, and cook until lightly charred on all sides, approximately 10 minutes total cooking time. Transfer the kabobs to a large platter and serve 1 kabob per person.
Serves 8
Roasted Green Beans
2 lbs green beans
1 -2 tablespoon olive oil (or just enough to lightly coat beans)
1 teaspoon kosher salt (or to taste, may substitute with Mrs. Dash if desired)
1/2 teaspoon fresh ground pepper (or to taste, omit if using Mrs. Dash)
Directions:
1 Preheat oven to 400°F.
2 Wash, dry well, and trim green beans.
3 Put green beans on a jelly roll pan.
4 Drizzle with olive oil.
5 Sprinkle with salt and pepper to taste *Mrs. Dash may be substituted for salt and pepper as desired.
6 Use your hands to be sure all the beans are evenly coated and spread them out into 1 layer.
7 Roast for 20-25 minutes, turning after 15 minutes, until beans are fairly brown in spots and somewhat shriveled.
8 Serve hot or at room temperature.
Quick Spicy Lentils
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Heat oil in skillet. Add garlic, onion, and turmeric and saute until the onion is transparent. Add ginger root, cumin, masala, and cayenne. Add washed lentils and cover mixture with water. Add chiles and coriander. Simmer over low heat for about 25 minutes. Add salt just before serving.
Makes 4 servings
Millet and tufu cakes
4 oz (115g) millet
3/4 pint (430g) vegetable stock
6 oz (175g) firm tofu, mashed with a fork
1 tsp grated ginger
1/2 tsp paprika
1 tsp cumin seeds
2 tbsp tamari
2 oz (55g) hazelnuts, chopped and toasted
2 oz (55g) breadcrumbs
1 tbsp chopped parsley
8 tbsp water and 4 tbsp soya flour mixed to a paste
4 oz (115g) oats flakes
Rapeseed or other vegetable oil for frying
1. Cook the millet in the stock for 15 to 20 minutes or until soft. Leave until cool.
2. Stir all the ingredients together except the oats and soya flour paste.
3. Shape into eight flat cakes. Dip each one into the soya flour mixture and then the oats. Heat a little oil in a pan and cook the cakes gently on each side. Serves 4.
Curried Grilled Tofu Cutlets
2 lbs. firm tofu, patted dry
2 cups Curry and Herb Marinade
Cut each block of tofu in half lengthwise. Turn each half cut-side down on the board, and cut through the outer edge of the block of tofu 3 times to yield 4 tofu cutlets from each half. This means that each block of tofu will yield 8 tofu cutlets. On a large cookie sheet, place a clean, lint-free towel, or a layer of natural, unbleached paper towels, then all of the tofu cutlets in a single layer, followed by another layer of toweling, and finally place another large cookie sheet on top. Place several large cans or something very heavy on top of the cookie sheet and leave tofu to sit for 1 hour. This process is known as cutting tofu into cutlets and pressing. I use this technique a lot as it makes the texture of the tofu much firmer.
Cover the bottom of a large casserole dish with a third of the marinade, place the pressed tofu cutlets on top, and pour the remaining marinade over the top. Cover, place in the refrigerator, and leave to marinate for 1 hour. Place the cutlets on a hot grill and cook for 7-8 minutes per side or until lightly browned around the edges. Transfer the grilled cutlets to a platter and serve two cutlets per person.
Serves 8
Tofu Scramble
2 tbsp vegetable oil
1 large onion, diced
2 tsp garlic, crushed
1lb (450g) tofu, extra firm, crumbled small
2 tomatoes, diced
1 tsp turmeric
1 tsp sea salt, or to taste
1 tsp paprika
Black pepper, to taste
1/2 tsp nutritional yeast (optional)
Pinch cayenne pepper
1 tbsp shoyu, or to taste
1. Put oil in a large saute pan on medium-high heat. Add onion and garlic and cook until onions are soft, approximately 5 minutes, stirring frequently.
2. Add tofu and cook for 5 minutes, stirring occasionally. Add remaining ingredients and cook for another 5 minutes, stirring occasionally. Serves 2.
Variations
Indian - add 1/2 tsp curry and 1/2 tsp cumin powder.
Mexican - add 1 tsp chilli powder, 1 tsp jalapeno, deseeded and chopped, and 1/2 tsp cumin powder.
Italian - add 1 tsp chopped fresh basil, 1 tsp chopped fresh parsley and 1/2 tsp oregano.
Curried Vegetables in Coconut Sauce
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Heat oil in frying pan. Add onion, and stir fry for a few minutes.
Add garlic, ginger and curry powder; cook another 2-3 minutes.
Add lemon rind, juice, water and coconut milk; bring to a boil.
Add potatoes and eggplant and cook for 15 minutes, stirring occasionally. Add snow peas, carrot and cabbage; simmer for 5 minutes or until veggies are tender.
Serves: 4 Preparation time: 45 minutes
Fried Spaghetti
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Boil the spaghetti until slightly firm.
While spaghetti is boiling, fry the onions and garlic in oil. Add salt and pepper and tomato paste.
Let everything cook for about a minute then add the freshly cooked spaghetti. Stir to make sure the spaghetti has been totally coated with the tomato mixture. Give it another 3 - 5 minutes over medium fire, covered. Stir once more then serve.
Ginger Broccoli Seitan
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Stir fry garlic, onion, and ginger in oils in wok or skillet until onions are translucent. Add the peppers and broccoli and continue to fry until tender. Add seitan and cook through.
Add reserved liquid from seitan, cover and steam 2 minutes. Mix cornstarch with a little cold water and stir in until thickened to desired consistency. Add more water for a thinner sauce. Add salt and pepper to taste. Serve over brown rice.
Roasted Summer Vegetables and Tofu
Serves 8
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Preheat oven to 500°F. Prepare the vegetables as directed and mix them with the tofu cubes. Divide between two 9 x 13-inch baking dishes and sprinkle with the seasoning. Toss to mix, then spread evenly in the dishes. Bake until the vegetables are tender and the edges just begin to darken, 15 to 20 minutes.
Spread the cooked vegetables over Risotto, Polenta, or pasta, and top with fresh tomato wedges.
Black Bean Chili
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If you are using dried beans: Wash beans and place in a large pan or bowl with 4 to 6 cups water. Soak overnight. Pour off soaking water and place in a kettle with 6 cups fresh water. Add cilantro, as desired, then bring to a simmer, and cook until the beans are tender, about 2 hours.
If you are using canned beans: Empty beans and liquid into a saucepan and simmer with cilantro, if you wish to use it.
In a small, dry skillet, heat the herbs and toast until fragrant. (Be careful not to inhale the fumes; the cayenne can be very irritating.)
In a larger skillet, braise the onion in 1/2 cup water for 2 minutes. Stir in the bell pepper, garlic, and herbs and cook until the onion is soft. Add to the beans when they are tender, along with the tomatoes. Simmer 30 minutes or longer if time allows (the flavor improves with longer cooking.) Add salt to taste.
Cream of Broccoli Soup
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Cut the broccoli into florets and slice about one-fourth of the top of each stem. Reserve 1 cup of florets.
Put the broccoli, onion, garlic, and broth or water in a large saucepan. Bring to a boil, then reduce to medium heat and cook until the vegetables are tender, about 15 minutes.
Put all the ingredients into a food processor and add the flour. Process until smooth. Return the soup to the saucepan; add the remaining ingredients and the florets. Cook over medium heat until the soup thickens and is heated through.
Season to taste with the salt and pepper and serve. Makes 6 to 8 servings.
Spinache, smoked tofu and tomato salad
2 handfuls of leaf spinach
2 oz (55g) smoked tofu, finely crumbled
4 cherry tomatoes, quartered
1 very small clove of garlic, crushed
1 tbsp olive oil
1/2 tsp vegan red wine vinegar
Squeeze of lemon
Freshly ground black pepper
1. Thoroughly wash and then finely chop the spinach. Place in salad bowl. To this add the smoked tofu and the cherry tomatoes.
2. To make the dressing, mix the garlic, olive oil, vinegar and lemon juice. Season with freshly ground black pepper.
3. Pour the dressing on to the spinach, smoked tofu and tomatoes. Toss and serve. Serves 4 as side salad
Quick Chili
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*Textured vegetable protein is made from soy protein and can replace beef.
Pour the boiling water over the textured vegetable protein and let stand until softened.
Braise the onion, bell pepper, and garlic in water until the onion is soft, then add the remaining ingredients, including the textured vegetable protein. Simmer at least 30 minutes.
Bean Burgers
Ingredients
1 carrot, diced small
2 tbsp oil
1 onion, chopped small
1 clove garlic, chopped
1 tsp ground cumin
1 tsp ground coriander
1 tsp dried mixed herbs
½ tsp paprika
½ tsp chilli powder
4 oz cooked red kidney beans (half a 400g tin, rinsed and drained)
4 oz cooked chick peas (ditto)
1 tbsp cooked sweetcorn
1 level tbsp flour
Method
Boil the carrot until al dente then drain.
Meanwhile, heat 1 tbsp of the oil in a frying pan and fry the onion and garlic for 5 mins until soft and starting to brown.
Add the herbs, spices and flour, and cook for 1 min, stirring well (don't let the flour burn).
Mash the beans and chick peas with a fork. Mix in the onion mixture, the carrots and sweetcorn and mash some more. Season to taste.
Heat the remaining oil, shape the mixture into 4 burgers and fry for 5 to 6 mins on each side til done.
Serve in a bread roll with lashings of tomato ketchup. Use the left-over beans and chick peas to make bean salad. Delicious!
Aloo Gobi
Ingredients
1 large potato, cut into bite size cubes (you need to use a floury potato)
half a cauliflower, broken into bite size pieces
1 tbsp olive oil
1 onion, chopped
3 cloves garlic, chopped
1 cm piece of fresh ginger, chopped
1 fresh chilli (to taste), de-seeded and finely chopped
1 heaped tbsp flaked almonds
1 tsp turmeric
1 tbsp fresh coriander, chopped
1 tbsp tomato purée
500ml water
1 tsp garam masala (to taste)
Method
Par-boil the potato and cauli for a couple of minutes, then drain.
Meanwhile, heat the oil in a saucepan and fry the onion, garlic, ginger and chilli for 1 min, then add the almonds, turmeric and coriander and cook for another 2 mins.
Now add the potatoes, cauli, tomato purée and water. Stir well, cover and simmer for 15 mins until the potatoes and cauli are tender.
Sprinkle the garam masala over and serve.
Caribbean Bean Stew
Ingredients
1 tin kidney beans, drained and rinsed
12oz / 350g mixed red, green and yellow peppers, chopped
1 400g tin chopped tomatoes
4oz / 100g mushrooms, sliced
1 red onion, finely chopped
2 cloves garlic, crushed
1 tbsp oil
2 sticks celery, chopped
2 small sweet potatoes, chopped
1 carrot, diced
2 tsp nutritional yeast flakes (optional)
1 rounded dessertspoon tomato purée
1 dessertspoon soy sauce
4 drops of tabasco sauce
1 tsp paprika
1 tsp dried thyme
2 bay leaves
black pepper
24 fl oz / 725ml vegetable stock
Method
Heat the oil in a large pan and gently fry the onion and garlic until softened. Add the tomatoes, tomato purée and soy sauce and cook until pulpy.
Add all the remaining ingredients and stir well. Bring to the boil, cover and simmer for 30 minutes, stirring occasionally.
Remove the bay leaves and serve.
