Tag: vegetarian

Munchy Seeds

Here’s a recipe from a previous wholefoods co-op member. These are healthy, easy to make, and are ideal to have in kids lunchpacks too.  Sprinkle a handful onto your dough before baking for a tasty topping to homemade bread as well.  Quantities are entirely according to your own needs. This can be popped in the oven after you have finished cooking something else.

INGREDIENTS:

  • Equal quantities of sunflower, pumpkin and sesame seeds
  • Small handful of poppy seeds and linseed (go canny with the linseed, it is a bit of a laxative)
  • 2-3 tbsp soy sauce

METHOD: 

  • Combine all of the ingredients in the bowl, so that all the seeds are coated in soy sauce. If you have a large batch of seeds, you may need more sauce. 
  • Spread the seeds on a large baking sheet and place in a cool oven, 160C, until the seeds are dry. This should take around 20 minutes
  • Turn off the oven and leave until the seeds are cool 

The seeds keep well in an airtight container. 

Butternut squash and black-eyed beans

I love black-eyed beans. This is a really easy stew that can be frozen in portions, and the flavour improves after cooking. I got the recipe from Madhur Jaffrey’s book ‘Curry Easy’. 

INGREDIENTS:

  • 350g black-eyed beans, soaked overnight in lots of cold water
  • 3 tbsp rapeseed oil
  • 1/2 tsp cumin seeds
  • 1/2 tsp fennel seeds
  • 1 medium onion, chopped
  • 3 cloves of garlic, finely chopped
  • 1/2 tsp finely chopped fresh ginger
  • 1 hot green chilli, finely chopped
  • 2 tbsp tomato paste
  • a small pinch of cayenne pepper
  • 1 level tsp salt
  • 350g butternut squash, peeled, deseeded and cubed in 2cm pieces. 

METHOD:

  • Drain the soaked beans
  • Pour the oil into a heavy pan, and set over a medium heat. When it is hot, add the cumin and fennel, and let them sizzle for 10 seconds
  • Add the onion, and stir to cook, until it is beginning to brown
  • Add the garlic, ginger and chilli and stir in for a  minute. 
  • Add the tomato paste, stir in and then add the beans, salt, cayenne, squash and 1.12 litres of cold water. 
  • Bring to the boil and then turn to a simmer for an hour. 

Serve with nan bread, a yoghurt dressing, pickles. I found that it was good cooked an hour in advance, and then kept warm until the guests arrived. 

Courgette risotto

This is a delicious vegetarian risotto, although it can also be made with a chicken stock. It is adapted from a basic recipe with a few ideas stolen from elsewhere. 

INGREDIENTS:

  • 1 small onion, or shallots, finely chopped (about 2 tbsp)
  • 1 stick of celery, stringed and finely chopped
  • 40g unsalted butter, plus an extra 20g butter for the end
  • 200ml dry white wine
  • 1 litre of vegetable stock, simmering and hot (or chicken stock for a non-vegetarian version)
  • 300g risotto rice
  • salt and pepper
  • 3 tbsp freshly grated parmesan cheese
  • 2 large or 3 medium courgettes, grated
  • 2 cloves of garlic, chopped
  • A splash of olive oi
  • 1-2 tbsp finely chopped fresh mint

METHOD:

  • Start frying the courgettes in a pan with a little olive oil and the garlic. Keep the heat quite high and stir frequently. You are looking to see bits of the courgette starting to brown. When they are cooked, season with a little salt and pepper.
  • In a small pan, cook the onion and celery very slowly in melted butter, until soft and translucent. 
  •  Put the fried onion into the risotto pan, and continue to cook over a low heat. Add the rice and stir it all together, until the rice starts to get a bit shiny and translucent around the edges. 
  • Add a glass of wine, and once it is simmering, add the courgettes, and stir together, along with the chopped mint. 
  • When the mixture is simmering and looking a little dry, start adding the hot stock. Add this a ladleful at a time, and simmering and stirring until it is all hot and incorporated, before adding the next bit. Towards the end of cooking, check the flavour, and add salt and pepper to taste. Remember that the cheese will be salty. 
  • Once the rice is cooked, tender but still firm, take the risotto off the heat, and stir in the parmesan. When that has all melted, stir in the butter, cover and let the risotto sit for a few minutes before stirring and serving. 

Black-eyed beans and carrot soup

Still eating through the stored carrots, not so many left now. I used some of the salt-free stock that I made earlier in the season with the less pretty carrots. 

INGREDIENTS:

  • 125g black-eyed beans, soaked and drained (haricot beans are an alternative)
  • 850ml to 900ml low-salt vegetable stock
  • 1 large onion, chopped
  • 1 stick of celery, sliced
  • 2 large carrots, peeled and diced
  • A couple of sprigs of fresh parsley
  • 1 bayleaf
  • A pinch of dried thyme
  • 25g flour
  • 25g butter
  • 300ml milk
  • salt and pepper
  • a grate of nutmeg

METHOD:

  • Put the beans in a large pan with the stock, and bring to a simmer and cook gently for 45 minutes
  • Add the onion, celery and carrots, as well as the herbs, and simmer with the lid on, until everything is tender. 
  • Remove the bayleaf, and blend the soup. You may need to add a little water if it is very thick. 
  • Heat the butter in a small pan, and when it is hot, add the flour and cook for 3 minutes, before adding to the soup pan. 
  • Blend in the salt, pepper, milk and nutmeg, adjusting the seasoning to taste.

This soup is not super-glamorous, but it tastes delicious. Serve with a garnish of chopped parsley, and with slices of brown buttered bread. It is a better colour made with haricot beans, but black-eyed beans are easier to find in the shops. 

Huevos Rancheros

I’m really enjoying trying out south American flavours and recipes. I’ve ordered a selection of spices from Seasoned Pioneers, and I used their Central American spice mix, which includes cumin, paprika, salt, pepper, roasted garlic, roasted red chillies, cayenne, all-spice, thyme and oregano, and some onion salt. They suggested making huevos rancheros, so I made this tonight. 

INGREDIENTS:

  • Cooking oil; I used sunflower oil
  • 1 onion, sliced
  • 2 cloves of garlic, peeled and minced
  • 1 can of red kidney beans
  • 2 tsp central American spice mix
  • 4 eggs
  • 4 warm tortillas
  • 1 chopped tomato
  • Chopped jalapeno peppers (I bought pickled ones in buth Neillie)
  • Avocado, lime, coriander leaf to serve

METHOD:

  • Heat 1 tbsp oil in a pan, and gently fry the onion with a good pinch of salt, until it is soft. 
  • Add the garlic, cook for another minute. 
  • Stir in the beans, spice mix and 75ml water. Cook for 7 minutes or so. Don’t let this get dry. 
  • Roughly mash the beans and set aside to prepare the rest. 
  • Warm the tortillas and fry the eggs. 
  • On each tortilla, spread the bean mixture, and then add the chopped tomato, jalapenos, fried egg, and garnish with coriander.
  • Serve with dishes of avocado, and lime wedges. 

We didn’t have any avocados, I have not had good luck with these locally over the years, so I don’t buy them. 

Aubergine, black-eyed bean and dill curry by Meera Sodha

This recipe first appeared in the Guardian in 2017, and has become one of my daughter’s go-to recipes. It is quite quick and easy, and delicious. I don’t worry about salting the aubergines that are in the shops just now, they don’t have many seeds and they are young and tender.

INGREDIENTS:

  • 4 tbsp rapeseed oil
  • 5 cloves of garlic, peeled and chopped
  • 4 large tomatoes, peeled and chopped, or 400g tinned tomatoes
  • 1 1/4 tsp Kashmiri chilli powder, or any other regular mild to moderate chilli powder
  • 3/4 tsp turmeric
  • 1 slightly heaped tsp salt
  • around 3 aubergines, cut in half lengthways and then into 1cm thick slices
  • 300g dried black-eyed beans (or two cans of cooked beans)
  • 40g fresh dill
  • greek yoghurt, salted and whipped with dill and mint.  

METHOD:

  • Rinse the black-eyed beans and put them in a lot of cold water on the hob, bring to the boil and simmer while you chop and cook the rest of the ingredients. Top up with water so they don’t boil dry. 
  • Heat the oil over a medium heat, and then add the chopped garlic. Fry for a couple of minutes until it starts to colour, and then lob in the tomatoes, turn the heat down and simmer until the mixture is soft. You should do this for tinned tomatoes as well, as it will lessen the tinny taste. 
  • Add the chilli, turmeric and salt and cook for a couple of minutes before adding in the aubergine. Stir, cover and cook over a low heat for at least 20 minutes, until the aubergines are tender.
  • Stir in the beans, bring back to a simmer, and adjust the seasoning. 
  • Just before serving, add the chopped dill. 

This is good with plain boiled rice, yoghurt and flat-breads, and possibly a side salad. For a vegan version, use a vegan yoghurt. 

Red pepper risotto

On Boxing day, I make risotto with left-over turkey. This year, the number of vegetarians has increased quite a bit, so I split the offering. I made a roasted red pepper risotto. I’m not that good at roasting the peppers, I lose my nerve a little. Also, it didn’t help that I was cooking on a Rayburn, which I was unfamiliar with. I would suggest a practice round. 

INGREDIENTS:

  • 3 large red bell peppers (don’t try this with the long pointy ones)
  • 1 large onion, finely chopped
  • 2 cloves of garlic, crushed
  • 75g unsalted butter
  • 500g risotto rice
  • 1.5 litres of stock (vegetable or chicken)
  • salt and black pepper
  • 75g parmesan

METHOD:

  • First, roast the peppers. Heat the oven to 240C. Wash the peppers and put them on a roasting sheet, and roast them until the skins are charred. You’ll need to check on them from time to time, and turn them over to make sure the skin blackens all over. This will take 30 to 40 minutes. When they are done, put them in a bowl and cover it as the peppers cool. After about 10 to 15 minutes, you’ll be able to remove the peppers from the bowl, pull out the stems and pips, and peel off the blackened outer skin. The roasted pepper will be dark and juicy. Slice the peppers. 
  • In a large pan, melt the butter, and then gently fry the onion and the garlic until the onion is soft, around 5 to 10 minutes.
  • Add the peppers and continue to fry for another five minutes
  • Add all of the rice and stir it in until the rice grains are hot and toasted, and the mixture is dry. 
  • Bring the stock to a simmer. Add the stock, one ladleful at a time, stirring each one in and cooking until it is absorbed. Continue this way until all the stock is used up, and the risotto rice is plump and tender. 
  • Season to taste and stir in the parmesan. Leave in a warm place for three minutes before serving. 

 

Kale, lentil, carrot and sweet potato soup

This is very filling, we got six portions from this easily. It is more of a stew than a soup, really. 

INGREDIENTS:

  • 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

METHOD:

  • 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.
 

Mushroom and potato soup

The idea from this recipe is Italian, but there is the small issue about local ingredients. We haven’t got porcini, or even woodlands that they could grow in. I have got a lot of potatoes though, so I substituted quite a bit. The soup is delicious. 

INGREDIENTS:

  • 1 small sweet red onion, finely chopped
  • 2 to 3 sticks of celery, finely chopped
  • 125g butter
  • 2 medium potatoes, a variety good for mashing (I used Arran Victory)
  • 1.5 litres of boiling water or light stock
  • 1 punnet of chestnut mushrooms, 200g to 300g, sliced
  • 1 40g jar of dried porcini mushrooms
  • salt and pepper
  • 250ml single cream
  • a large bunch of fresh parsley, finely chopped.

METHOD:

  • Pour boiling water onto the porcini mushrooms in a small jug, and let this sit while you prepare the other ingredients.
  • Melt the butter in a large saucepan, and gently fry the onion and celery together until they are soft, around ten minutes
  • Peel and grate the potatoes and add to the pan, stir to mix in the butter, and then add the stock or water, and bring to a simmer, and cook for ten minutes
  • Add the finely sliced mushrooms. Strain the porcini mushrooms and add the liquor to the pot. Chop the soaked mushrooms, and add them to the pot as well. Bring to a simmer and cook for twenty minutes.
  • Taste the soup and add salt and pepper to taste, then blend with a soup blender. Add the cream and bring it all back to a gentle simmer. 
  • Chop the parsley very finely and stir it through the soup. 

We had this with home-made crusty bread. The soup is deliciously buttery and smooth. 

Spicy tomatos with eggs – two ways

I made this last night, scrambled egg style, and for lunch today, omelette style. Both delicious. This was a regular dish in our student days, from Madhur Jaffrey’s classic book ‘Eastern Vegetarian Cooking’.

INGREDIENTS:

  • 1 can of chopped tomatoes, or around 450g peeled chopped tomatoes
  • 3 tbsp rapeseed oil
  • 1 1/2 tsp whole black mustard seeds
  • 4 chunky spring onions, very finely sliced
  • 3 large cloves of garlic, finely chopped or crushed
  • 1/2 tsp fresh ginger
  • 1 pack fresh green coriander
  • 1 hot green chilli, finely chopped
  • 1/2 tsp salt
  • black pepper
  • 7 large eggs

METHOD:

  • Prepare all of the ingredients before you start, because once the oil is hot, everything needs to be ready. To speed things up, I put the fresh coriander, green chilli and ginger into a small spice grinder, and blended it. 
  • Heat the mustard oil in a heavy pan over a medium flame. When the oil is hot, put in the mustard seeds. When the seeds pop, put in the spring onions and garlic, and fry for about three minutes. Don’t let them brown. 
  • Add the tomato, ginger, coriander and chilli in, and fry for another six minutes; make sure the mixture is not watery. Add the salt and pepper and check that it tastes OK,
  • Beat the eggs with a pinch of salt. If you are making a scrambled version, make sure the tomato mixture is bubbling hot, and tip in the lightly beaten eggs. Turn the heat down and stir gently until the eggs are all cooked to your liking. 
  • For the omelette version, beat the eggs with a pinch of salt and a couple of tablespoons of water. The egg mixture should be bubbly and well-mixed. Take a large clean frying pan, melt a blob of butter until it is beginning to foam.
  • Pour in half the egg mixture, and when it is beginning to set, add half the tomato sauce. Fold in half, and slide onto a warmed plate. Do the same for the second omelette. 

I served this with a carrot salad. The sauce can also be served as a relish for a larger meal, or even with pasta. Prepared ahead, it can be frozen ready for the next time.