My sister Louise made this for one of the meals at Christmas. It doesn’t cost much, can be used with tinned ingredients, and it is vegan and delicious. It also freezes well. There are various substitutions and variations that can be made, depending on what you have in the kitchen. As you vary the ingredients, you may find that the fluid quantities need adjusting, so keep an eye on it as it cooks and top up as required.
- Vegetable oil
- 1 onion, finely chopped
- 4 cloves of garlic, finely chopped
- 3 cm of ginger root, peeled and finely chopped – vary quantity to taste
- 1 tbsp chilli flakes, for example, pul biber – pick your favourite for heat, or add sriracha chilli sauce
- 1 tsp cumin (ground, or whole seeds bashed in a pestle and mortar)
- 1 tbsp smoked paprika
- 3 tins of tomatoes, chopped for preference
- 300g green lentils, presoaked
- 200g of starch grain, such as bulgar wheat, pearl barley, brown rice or buckwheat. Not couscous
- 1 tbsp cocoa powder, or 100g dark chocolate
- 400g tin of beans, such as haricot beans, cannelini beans, navy beans, black-eyed beans. Alternatively, soak 300g dried beans overnight, and simmer for 45 minutes to cook.
- 1 to 2 litres of marigold stock or other stock
- salt and pepper
- Use a very large pan. Heat the vegetable oil over a low heat, and cook the onion, garlic and ginger for ten minutes, until it is soft.
- Add the chilli, cumin and paprika, and cook for a further two minutes.
- Add 1 litre of stock and all of the other ingredients, and bring to a simmer.
- Simmer for 30 to 35 minutes, topping up with stock as required. Stop when the lentils and grains are cooked.
- Season with salt and freshly ground black pepper.
- Tortillas or wraps, with yoghurt
- Spooned over corn chips, topped with grated cheese and grilled, served with guacamole and salsa
- In a taco with all of the extra bits
- In a sandwich with grated cheese, possibly toasted
- With brown rice, sour cream and chopped tomatoes or a side serving of green vegetables. (which is what we had with Lou)
I made this to go with the lamb rib dish that I discovered. It is nutritious enough in itself not to need any meat, and it is filling. It makes a good base for adding other ingredients. Try serving it with kale seasoned with za’atar spice blend and lime juice.
- 100g green lentils
- 150g coarse bulgar wheat
- 1 tbsp olive oil
- 1 onion, sliced in half and then finely sliced into half-rings
- 350ml water or stock
- 1/2 tsp salt
- ground pepper
- Rinse the lentils and soak the bulgar wheat in cold water
- Boil the lentils in plenty of unsalted water for around 15 minutes, then drain them and set them aside
- Heat the olive oil in a large saucepan, and cook the onions over a low heat for around 15 minutes, until they are caramelised.
- Drain the bulgar wheat and add to the saucepan as soon as the onions are cooked to your liking. Stir, add the lentils and stock or water. Season with salt and pepper, and bring to the boil.
- Cover and simmer for around 15 minutes, then turn the heat off, wrap the lid in a teatowel and replace onto the pan, and let it rest for around ten minutes before serving.
If you are going to make this to serve with the lamb ribs, you should start making the pilau before you sort out the ribs.
This is very filling, we got six portions from this easily. It is more of a stew than a soup, really.
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves of garlic, finely chopped
- 1 tsp chopped ginger
- 1 tsp turmeric
- 1/2 tsp ground cinnamon
- 1/2 tsp chilli flakes
- 2 tbsp tomato puree
- 250g puy lentils or similar brown lentils
- 2 sweet potatoes, peeled and finely chopped
- 2 carrots, peeled and finely chopped
- a bunch of Kale leaves, ribs removed and chopped
- 1 litre vegetable stock, such as Marigold
- Salt and pepper
- Heat the oil in a large pan, and fry the onion gently with the garlic, ginger, turmeric, chilli flakes and cinnamon, until soft.
- Add the sweet potatoes, carrots, and tomato puree, and stir.
- Add the stock and lentils and bring to a boil, then simmer for 20 minutes with the pan covered, until the lentils are softening.
- Add the chopped kale, check and add water if required, and bring to a simmer again for 10 minutes.
- Check and season with salt and pepper.
This soup is quite hot and spicy, but you can cut down on the chilli if you wish. The main flavours come from the use of Tunisian Tabil spice mix and from cumin seed. I got the spices from Seasoned Pioneers. There are a few variations that could be used. It could be vegan, you could add a seaweed stock instead of vegetable stock. If you stir in yoghurt, then it is still vegetarian, but not vegan. It is also good with a chicken stock. It also uses a lot of carrots, which is just as well, because I have grown very many.
- 600g carrots, grated
- 150g red lentils
- 1 onion, chopped
- 3 cloves of garlic, chopped
- a large thumb-sized nodule of ginger, chopped
- 2 tsp ground cumin
- 2 tsp tabil spice blend
- 2 tsp chilli flakes
- 2 -3 tbsp olive oil
- 1 litre of vegetable stock
- 1/2 tsp salt
- Use a large saucepan. Heat the olive oil and cook the onions over a low to medium heat, stirring, until the onions start to turn translucent, around five minutes.
- Add the ginger, garlic and spices, stir together and continue to cook for another couple of minutes.
- Add the carrots and lentils, mix in well, and then add a litre of stock. Bring to the boil and simmer for around seven minutes
- Use a soup wand or blender to blitz the soup until it is smooth.
We served this with bread and yoghurt.
This year has been a bit slow for growing vegetables, the lack of sun has not helped at all. I have now got a lot of carrots, some broad beans, we’ve had a couple of crops of mange tout peas as well. I headed up to Tagsa Community Gardens to get some chard to cook with the beans, and ended up coming away with a couple of delicious courgettes.
I made this recipe from ‘Dear Francesca‘, a book of Italian recipes, along with stories of the family that runs Valvona and Crolla. They used double these quantities; this made a good meal for the two of us.
- 2-3 courgettes
- 3 tbsp good olive oil
- 1 clove of garlic, finely chopped
- a sprig of fresh rosemary
- 180g spaghetti or similar pasta
- salt and pepper
- Put a large pan of salted water on to boil, and then cook the pasta. While the pasta is cooking, prepare the courgettes.
- Clean the courgettes, trip off the top and tail, and grate with a coarse grater
- Warm the olive oil, and add the garlic, fry it gently until it just starts to colour brown, and then add the courgettes. Turn the heat up a little and stir, cooking until the courgettes are beginning to brown a little at the edges. Add the rosemary and season with salt, and then cover, and turn the heat off.
- Drain the cooked pasta, and add to the frying pan with the courgettes, toss and mix everything together, and serve with black pepper.
The pea season is coming. The mange tout are already ready, and some of the peas are podding up nicely. I did a massive pick-through of the peas at Tagsa Horticulture, and made this curry based on one in ‘Curry Easy’ by Madhur Jaffrey.
- 1 tbsp ground coriander
- 1 1/2 tsp ground cumin
- 1/4 tsp ground turmeric
- 1/4 tsp cayenne pepper
- 1/2 tsp ground ginger
- 3 tbsp rapeseed oil
- 1/2 small onion, chopped finely
- half a can of chopped tomatoes
- 1 tsp salt
- 2 punnets of chestnut mushrooms, around 400 to 500g, chopped into chunks.
- 300g peas, could be frozen, or mange tout, freshly picked and halved
- Combine the dry spices in a bowl and add around 1 1/2 tbsp water to make a paste
- Pour the oil into a medium pan, and heat to medium hot. Add the onion and start to stir and fry, until the onion is becoming a little browned at the edges.
- Add the spice paste, cook for a minute and then add the tomato, mixing and stirring.
- After about five minutes, when the tomato is hot and beginning to cook down, add 450ml boiling water and the salt. Bring to a simmer, and cook for 20 minutes
- Add the chunks of mushroom, bring back to a simmer and cook for another 10 minutes.
- Add the peas, bring back to a simmer and cook for a further 5 minutes.
This was best served warm, rather than hot, with a flat bread such as a nan.
This is a delicious vegetarian stew, it reheats well, and is very forgiving with variations on the vegetables.
- 4 tbsp vegetable oil
- 2 cloves of garlic, crushed
- 2 slices of fresh ginger, peeled and crushed
- 2 large potatoes, peeled and cut into 4cm cubes
- 1 pack of green beans, sliced into 4cm lengths
- 2 carrots, cut into 4cm batons
- 1 punnet of mushrooms, cut into 4cm chunks (or whole if you picked the right size at the shop)
- 4 tbsp dark soy sauce (Chinese Soy Sauce)
- 4 tsp sugar
- 2 tbsp dry sherry or shaohsing wine
- Heat the oil in a large pan, medium to high heat, and when it is hot, add the ginger and garlic, fry for around 15 seconds.
- Add the potatoes, beans and carrots, and stir for another minute.
- Add the mushrooms, and fry for another minute.
- Add around 500m boiling water, the soy sauce, sugar and wine, and bring back to the boil. Cover, turn the heat down low and simmer for around twenty minutes.
- Remove the cover and turn the heat up, boiling the sauce down, stirring gently as you go. You are aiming to get down to a thick gravy-like sauce which coats the vegetables.
- If you want to prep ahead and reheat for after work, leave a little more sauce, so that this boils down as you reheat it.
Delicious, cheap, easy, vegan, quick, filling. Not much more to say.
- 2 small onions
- 1 head of celery
- Olive oil for frying
- Olive oil for serving (best quality that you can get)
- 1 400g borlotti beans, drained (this can be substituted, but I love borlotti beans)
- 1 litre stock
- salt and black pepper, freshly ground
- Chop the onions and celery, and fry in olive oil in a large pan over a low heat, until soft; don’t brown the vegetables
- Add the other ingredients, bring to the boil, and then cover to simmer for 20 minutes
- Season, and roughly blend with a soup wand. Add a little water if the soup is too thick.
Serve with a swirl of posh olive oil to each bowl, and a slice of brown bread on the side.
There are lots of delicious vegan and vegetarian dishes on Original Flava, introduced to me by my daughter’s mother-in-law. Some of the ingredients used are not readily available locally, but there are some substitutions and good options still. I have ordered some scotch bonnet paste online, and for the rest, I’ve stuck to recipes that I can adapt to local ingredients.
- 200g butternut squash, peeled and cut into large chunks
- 200g sweet potatoes, cut into large chunks
- 200g small potatoes, with the skin on
- Olive oil
- 2 onions (preferably one red onion, one white onion)
- 4 cloves of garlic, chopped
- A 2cm piece of ginger root, peeled and chopped
- 3 spring onions
- 2 large tomatoes, chopped
- 2-3 tbsp curry powder (you can buy West Indian curry powder online at Seasoned Pioneers)
- 1 tsp paprika
- 100ml coconut milk
- 100ml vegetable stock
- A good handful of spinach or homegrown Japanese kale
- 1/4 tsp scotch bonnet paste
- salt and pepper
- Heat the oven to 180C
- Cut the vegetables to 3 cm chunks. You don’t need to peel anything, but I’m not a fan of butternut squash rind. Onion squash rind is softer and is a good alternative. Put the vegetables onto a baking tray, and add about 1 tbsp olive oil, salt and pepper. Roast in the oven for at least 30 minutes, until the potatoes are tender.
- Heat another tbsp oil in a pan, and gently fry the onions, garlic, ginger, spring onions and chopped tomatoes until they are soft.
- Add a pinch of salt, 2 tsp ground black pepper, curry powder and paprika. Mix together and cook for a minute, and then stir in the coconut milk so that you have a thick paste.
- Take the roasted vegetables, and add these to the pan, along with the stock, thyme, spinach and scotch bonnet. Bring to a simmer, check for seasoning, and then keep simmering until the spinach is cooked.
I’ve been given a book on Caribbean cookery, full of ideas and new ingredients. The limitation is on which ones I can purchase locally – not a lot of cho-cho or okra or scotch bonnet peppers. I tried this recipe, leaving out the cho-cho, and using some fresh garden kale, and it was really good, tasty and filling. This makes a lot of vegetable stew, to be served with rice, or perhaps alongside a chicken dish, or on its own.
- 1 tbsp vegetable oil
- 1 medium onion, diced
- 4 cloves of garlic, finely chopped
- 1/4 tsp scotch bonnet pepper sauce or 1 scotch bonnet pepper (available online) (or use red chillies from the co-op – use a lot; this is meant to be very spicy)
- 1 tsp ground black pepper
- 1 tsp dried thyme leaves
- 1 thumb-sized piece of ginger root, peeled and chopped, or half a teaspoonful of dried ginger
- 1 tsp allspice
- 1/2 tsp turmeric
- 1 sweet potato, peeled and cut into chunks
- 1 butternut squash, peeled and cut into chunks
- 1 large corn cob, chopped into 5 segments
- 200ml marigold stock
- 3 bell peppers, mixed colours, sliced
- 100g Japanese kale, or spinach
- 200ml coconut milk (half a can)
- Heat the oil in a large casserole pan, and fry the onions and garlic, until softening.
- Add the scotch bonnet sauce, black pepper, thyme, ginger, all-spice, turmeric, and stir in, before adding the sweet potato, squash, corn and stock. Bring to a simmer and cook for 15 minutes.
- Add the kale, peppers and coconut milk, adjust seasoning. Simmer for another five minutes or so until the kale is cooked.
This is a very filling, hearty stew, brightening up a winter’s evening.