1. Masoor dhal curry
Ingredients
Serves: 8
380g red lentils
1 large onion, diced
1 tablespoon vegetable oil
2 tablespoons curry paste, such as Pataks
1 tablespoon curry powder
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon chilli powder
1 teaspoon salt
1 teaspoon caster sugar
1 clove garlic, minced
1 teaspoon minced root ginger
1 (400g) jar passata
Method
Prep:10min › Cook:30min › Ready in:40min
Wash the lentils in cold water until the water runs clear (this is very important or the lentils will lose texture). Put the lentils in a pot with water to cover, and simmer covered until lentils are tender (add more water if necessary).
While the lentils are cooking: In a large frying pan or saucepan, caramelise the onion in vegetable oil.
While the onions are cooking, combine the curry paste, curry powder, turmeric, cumin, chilli powder, salt, sugar, garlic and ginger in a mixing bowl. Mix well. When the onions are cooked, add the curry mixture to the onions and cook over a high heat stirring constantly for 1 to 2 minutes.
Stir in the passata and reduce heat, allow the curry base to simmer until the lentils are ready.
When the lentils are tender, drain them briefly (they should have absorbed most of the water but you don't want the curry to be too wet). Mix the curry base into the lentils and serve immediately.
Note:
Dhal derives from the Sanskrit to split, and refers to lentils and legumes used in South Asian cuisine. Masoor dhal simply refers to red lentils.
4. Vegetarian shepherd's pie
Ingredients
Serves: 4
3 large potatoes, peeled and diced
250g red split lentils (washed)
500ml Vegetable stock
splash of white wine
2 large carrots, chopped
2 sticks of celery, chopped
1/2 an onion, chopped
2 cloves garlic
50g butter
2 tsp tomato puree
salt and pepper to taste
Method
Prep:20min › Cook:40min › Ready in:1hr
Put the potatoes in large saucepan of water, bring to the boil and boil for 15 minutes.
Whilst potatoes are on, put red split lentils into a small saucepan over medium heat with 500ml of vegetable stock and splash of white wine. Add carrots, onion and celery and add to a large saucepan with butter and garlic. Cook until soft. Add tomato puree. Turn heat down to a simmer whilst you mash the potatoes with your desired amount of butter and plenty of pepper.
Add lentil mix into a glass baking dish, spreading the mashed potatoes on top. Pop into a oven preheated to 200C / gas 6. Cook for 30-40 minutes or until potato topping is browned nicely.
7. Veggie burgers
Ingredients
Serves: 4
2½ tbsp extra virgin olive oil
1 large onion, finely chopped
1 garlic clove, finely chopped
300 g (10½ oz) carrots, coarsely grated
300 g (10½ oz) courgettes, coarsely grated
1½ tsp ground cumin
1½ tsp ground coriander
3 tbsp wholenut peanut butter
2 tbsp chopped fresh coriander
100 g (3½ oz) fresh wholemeal breadcrumbs
1 egg, beaten
salt and pepper
To serve
2 tomatoes, seeded and chopped
2 tbsp tomato ketchup, chutney or relish
4 sesame burger buns
2 tbsp mayonnaise (optional)
4 iceberg lettuce leaves, shredded
1 shallot, thinly sliced
Method
Prep:40min › Cook:10min › Ready in:50min
Heat 2 tbsp of the oil in a large non-stick frying pan. Add the onion and garlic, and cook over a moderate heat for 5 minutes, stirring frequently, until the onion is soft and beginning to brown. Add the carrots and courgettes, and fry for a further 10 minutes, stirring, until the vegetables have softened.
Stir in the ground cumin and coriander, the peanut butter, fresh coriander and seasoning to taste, and mix well. Remove the pan from the heat and set aside to cool slightly.
Mix in the breadcrumbs and egg until thoroughly combined. The mixture should bind together well. Shape the mixture into 4 thick burgers about 10 cm (4 in) in diameter.
Wipe out the pan with kitchen paper, then add and heat the remaining 1/2 tbsp of oil. Fry the burgers over a low to moderate heat for about 5 minutes on each side, or until they are firm and golden.
To serve, stir the tomatoes and ketchup together with seasoning to taste. Split the burger buns in half horizontally and toast the cut sides. Spread 1 tsp mayonnaise, if using, on each bun, then add some lettuce and a burger to each. Spread with the tomato mixture and top with the shallot slices. Replace the tops of the buns and serve.
Some more ideas
*For beef and veggie burgers, add 450 g (1 lb) lean minced beef to the cooled vegetable mixture with the breadcrumbs and egg. Omit the peanut butter. Add 1 tbsp chilli powder instead of the ground cumin and coriander, if preferred. Shape the mixture into 8 burgers. Grill the burgers for 10 minutes, turning once. *These veggie burgers freeze well once cooked. Allow them to cool, then wrap them individually in cling film and place in a freezer bag to freeze. To serve, remove the required number, unwrap and reheat from frozen under a preheated moderate grill for about 15 minutes, turning occasionally, or for about 20 minutes in the oven at 200°C (400°F, gas mark 6), until thoroughly heated.
Plus points
*Peanut butter contributes protein to these burgers, as does the wheat from the wholemeal breadcrumbs. Peanut butter is high in fat, but this is largely in a healthy monounsaturated form. *Both onions and garlic contain allicin, a phytochemical that has anti-fungal and antibiotic properties.
Each serving provides
A, B1, C, folate, B6, E, niacin, B12, calcium, copper, iron, potassium, zinc
10. Pumpkin and Ricotta Ravioli
Ingredients
Serves: 6
245g ricotta cheese
125g pumpkin puree
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
250g plain flour
1/2 teaspoon salt
4 tablespoons tomato puree
1 tablespoon olive oil
2 eggs
2 tablespoons water
Method
Prep:30min › Cook:5min › Extra time:30min drying › Ready in:1hr5min
Mix the ricotta cheese, pumpkin puree, 1/2 teaspoon salt and the nutmeg. Set filling aside.
Mix the flour and 1/2 teaspoon salt in a large bowl; make a well in the centre of the flour. Beat the tomato puree, oil and eggs until well blended and pour into the well in the flour. Stir with a fork, gradually bring the flour mixture to the centre of the bowl until the dough makes a ball. If the dough is too dry, mix in up to 2 tablespoons water.
Knead lightly on a floured cloth-covered surface, adding flour if dough is sticky, until smooth and elastic, about 5 minutes. Cover and let rest for another 5 minutes. Divide the dough into 4 equal parts. Roll the dough, one part at a time, into a rectangle about 30x25cm. Keep the rest of the dough covered while working.
Drop 2 level teaspoons filling onto half of the rectangle, about 3.75cm apart in 2 rows of 4 mounds each. Moisten the edges of the dough and the dough between the rows of pumpkin mixture with water. Fold the other half of the dough up over the pumpkin mixture, pressing the dough down around the pumpkin. Cut between the rows of filling to make ravioli; press the edges together with a fork or cut with a pastry wheel. Seal edges well. Repeat with the remaining dough and pumpkin filling. Place ravioli on towel. Let stand, turning once, until dry, about 30 minutes.
Cook ravioli in 4 litres of boiling salted water until tender; drain carefully.
16. Vegetarian Lentil, Tomato and Chilli Soup
Ingredients
Serves: 4
1 onion, finely chopped
1 tablespoon olive oil
1 (400g) tin chopped tomatoes
1 green or red chilli, chopped
200g (7 oz) red lentils
1/2 teaspoon ground cumin
1 teaspoon dried basil
225ml (8 fl oz) water
salt and freshly ground black pepper to taste
4 tablespoons soured cream to garnish (optional)
2 sprigs fresh basil to garnish (optional)
Method
Prep:5min › Cook:25min › Ready in:30min
Heat the olive oil in a large saucepan or casserole. Lightly brown the onions in the oil. Add the tomatoes, chilli, lentils, cumin and basil to the pan along with the water. Bring to the boil, then reduce heat to medium low and simmer for about 20 minutes, or until the lentils are tender.
When the lentils have softened, use a hand held blender to purée the soup. Season to taste with salt and pepper. For a special touch, garnish each bowl with a dollop of soured cream and a sprig of fresh basil.
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2. Vegetarian korma
Ingredients
Serves: 4
1 1/2 tablespoons vegetable oil
1 small onion, diced
1 teaspoon minced fresh root ginger
4 cloves garlic, minced
2 potatoes, cubed
4 carrots, cubed
1 fresh green chilli, seeded and sliced
3 tablespoons ground unsalted cashews
100g passata or diced tomatoes
2 teaspoons salt
1 1/2 tablespoons curry powder
150g frozen garden peas
1/2 green pepper, chopped
1/2 red pepper, chopped
225ml double cream
1 bunch fresh coriander for garnish
Method
Prep:25min › Cook:30min › Ready in:55min
Heat the oil in a frying pan over medium heat. Stir in the onion, and cook until tender. Mix in ginger and garlic, and continue cooking 1 minute. Mix potatoes, carrots, green chilli, cashews and passata. Season with salt and curry powder. Cook and stir 10 minutes, or until potatoes are tender.
Stir peas, green pepper, red pepper and cream into the pan. Reduce heat to low, cover, and simmer 10 minutes. Garnish with coriander to serve.
5. Vegetarian lasagne
Ingredients
Serves: 6
3 tbsp olive oil
1 clove garlic, minced
2 tsp minced ginger
1 medium carrot, peeled and diced
1 large onion, diced
1 aubergine, finely diced & salted for 15 mins
1 small green pepper, chopped
1 small red pepper, chopped
1 punnet mushrooms, cleaned and finely sliced
1 (400g) tin of chopped tomatoes
2 tbsp tomato puree
1 tbsp fresh oregano
1 tbsp fresh rosemary
300ml vegetable stock
Salt or herb seasoning
150g fresh spinach leaves, washed and chopped
3 tbsp butter
3 tbsp plain flour
700ml milk
100g (3 1/2 oz) grated mature Cheddar cheese
Salt or herb seasoning
One box of lasagne sheets
Finely grated Parmesan or Pecorino cheese
Method
Prep:50min › Cook:40min › Ready in:1hr30min
Preheat oven to 190 degrees C / gas mark 5.
Heat the oil in a wok, then add the garlic, ginger, carrot, onion; sauté for 4-5 mins.
Add the aubergine and peppers and sauté for 3-4 minutes, constantly tossing them.
Next, add the mushrooms, tomatoes, tomato puree, oregano, stock and seasoning. Allow it to boil, reduce the heat to simmer, cover and cook for 30 minutes.
Stir in the spinach thoroughly and cook for a further 2 mins.
For the sauce: Melt the butter in a saucepan, add the flour and stir over a medium heat until it comes away from saucepan and forms a ball.
Remove the saucepan from the heat and slowly pour in the milk, return to a medium heat and bring to the boil, stirring constantly (very important). Add the cheese and stir until melted. Season to taste.
Pour a third of the cheese sauce into the base of a large oven-proof baking dish. Cover with a third of the pasta, then half the vegetable mixture. Repeat layers using the vegetables and pasta.
Finish by covering the top with the remaining sauce, making sure all pasta is covered.
Sprinkle the Parmesan cheese over the top. Bake for 40-45 mins, or until the top is golden brown.
Parmesan cheese
Parmesan cheese is not truly vegetarian, as it contains animal rennet. To make this dish 100% vegetarian, omit the cheese or find a suitable vegetarian substitute made without animal rennet. In supermarkets look for the 'parmesan style hard cheeses' which are suitable for vegetarians.
8. Vegetarian quiche
Ingredients
Serves: 6
2 teaspoons rapeseed oil
100g mushrooms, washed and sliced
170g courgette, cut into thin slices
150g green peppers, cubed
1 onion, finely chopped
1 clove of garlic, finely chopped
450g low fat ricotta or cottage cheese
4-5 eggs
200g frozen spinach, thawed, drained and squeezed dry
125g feta cheese, crumbled
1 tablespoon fresh parsley, finely chopped
1 1/2 tablespoons fresh thyme, finely chopped
salt and pepper to taste
2 medium-sized tomatoes, seeds removed and diced finely
Method
Prep:20min › Cook:45min › Ready in:1hr5min
Line the bottom of a springform tin with aluminium foil and set aside.
Heat oil in a pan and simmer the mushrooms, courgette, peppers, onions and garlic in it until soft. Drain off any liquid.
Preheat the oven to 180 C / Gas 4.
In a large bowl mix eggs and ricotta. Mix in the spinach, feta, parsley, thyme and season with salt and pepper. Stir into the mushroom mixture.
Pour the filling into the prepared tin and bake in the preheated oven for 45-55 minutes until the edges are lightly browned. Use a knife to check if the quiche is cooked through - stick the knife into the middle. If no filling sticks to the knife, the quiche is ready.
Leave the quiche to stand for 10 minutes then remove the edges of the springform tin and sprinkle diced tomatoes on top.
11.Easy almond pesto
Ingredients
Serves: 6
25g (1 oz) almonds
3 cloves garlic
50g (2 oz) fresh basil leaves
100ml (4 fl oz) olive oil
1 pinch ground nutmeg
salt and freshly ground black pepper to taste
Method
Prep:2min › Cook:10min › Ready in:12min
In a dry frying pan over medium heat, lightly toast the almonds, stirring frequently. Watch carefully so they do not burn.
In a food processor, combine toasted almonds, garlic, basil, olive oil, nutmeg, salt and pepper. Process until a coarse purée is formed.
Tip:
If you prefer, you can toast the almonds in the oven on low heat.
13.bean chilli
Ingredients
Serves: 4
3 tablespoons olive oil
1 onion, diced
1 garlic clove, chopped
1 red pepper, diced
1 green pepper, diced
1 teaspoon ground coriander
1 teaspoon chilli powder
1 1/2 tablespoons tomato puree
1 teaspoon ground cumin
1/2 teaspoon paprika
1 tin chopped tomatoes
450g canned mixed beans - butter bean, red kidney and mixed beans
300ml (1/2 pt) vegetable stock
1 bay leaf
salt and pepper
Method
Prep:15min › Cook:35min › Ready in:50min
Heat the oil in a large saucepan. Add the onion, garlic, red and green peppers, coriander and chilli powder, and fry for approximately 5 minutes or until soft, stirring occasionally.
Stir in the tomato puree, cumin and paprika, and heat through. Add the tomatoes, beans, stock and bay leaf. Season with salt and pepper.
Increase the heat and bring to the boil. Then reduce heat, cover and simmer gently for 30 minutes.
Serve with rice, rice and chips or jacket potato and salad.
17. Vegetarian Kale Soup
Ingredients
Serves: 8
2 tablespoons olive oil
1 onion, chopped
2 tablespoons chopped garlic
1 bunch kale, stems removed and leaves chopped
1.9L water
6 vegetable stock cubes
1 (400g) tin chopped tomatoes
6 white potatoes, peeled and cubed
2 (400g) tins cannellini beans (drained if desired)
1 tablespoon Italian herb seasoning
2 tablespoons dried parsley
salt and pepper to taste
Method
Prep:25min › Cook:30min › Ready in:55min
Heat the olive oil in a large soup pot; cook the onion and garlic until soft. Stir in the kale and cook until wilted, about 2 minutes. Stir in the water, vegetable stock, tomatoes, potatoes, beans, Italian seasoning and parsley. Simmer soup on medium heat for 25 minutes, or until potatoes are cooked through. Season with salt and pepper to taste.
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3. Briam (Greek potato and courgette bake)
Ingredients
Serves: 4
1kg potatoes, peeled and sliced into 3mm rounds
4 large courgettes, sliced into 3mm rounds
4 medium red onions, sliced into 3mm rounds
6 fresh plum tomatoes, pureed
125ml olive oil
2 tablespoons chopped fresh parsley
a generous amount of sea salt and black pepper
Method
Prep:15min › Cook:1hr30min › Ready in:1hr45min
Preheat the oven to 200 C / Fan 180 C / Gas 4. Find the largest baking dish or tin you have - 22x33cm or preferably larger, as you don't want the veg to be layered too deep (use two baking dishes if necessary).
Place the potatoes, courgettes and red onions in the baking dish. Pour over the pureed tomatoes and olive oil, and sprinkle with parsley. Add salt and freshly ground pepper to taste. Toss the ingredients together so that the veg is evenly coated. Finally, add about 100ml of water to the dish.
Bake in the preheated oven for 90 minutes, checking after 1 hour to stir the veg and also add a tad more water if necessary. (There should be no water left in the end, however.) At this point I also taste the veg and add more seasoning if needed.
Cool slightly before serving, or serve at room temperature.
Tip:
If using larger tomatoes instead of plum tomatoes, use only 4 to begin with. You can always add more pureed tomato after an hour of baking, though note that Briam is not supposed to be drowning in tomato sauce!
This might seem like a lot of time in the oven, but trust me - the bulk of the flavour is derived from this, and you definitely want some nice crusty and charred edges on your veg for maximum flavour.
Lastly, don't be afraid of salt and pepper with this dish - be liberal for best results. Start out as you normally would, and you can always add more seasoning when you check at the 1 hour mark!
6. Orient express
Ingredients
Serves: 2
For the sauce
1 1/2 teaspoons cornflour
120ml water
60ml shaoxing rice wine, or use dry sherry
1 good squirt honey
2 tablespoons chilli sauce
1 good splash soy sauce
1/2 teaspoon Chinese five spice
For the stir fry
groundnut oil as needed
1 large chicken breast fillet, sliced into strips
1 onion, cut into eights
1 small carrot, peeled and julienned
1 large handful each baby broccoli, baby corn, mange tout
6 chestnut mushrooms, halved
1 handful bean sprouts
noodles for 2
Method
Prep:10min › Cook:20min › Ready in:30min
To make the sauce: In a mug whisk the cornflour and water. Add all other sauce ingredients, stir well and set aside.
Heat a wok with a little oil. Have a cup of water to hand on the side. Add the chicken and stir fry until no longer pink at the centre, about 6 minutes. Remove with a slotted spoon and set aside.
Add the onion, carrot, broccoli and corn to the pan. Cook stirring constantly for about 7 minuted or until the hardest vegetable has softened but still retains a light crunch. ( I add splashes of water whilst stir frying to lightly steam and reduce the need to add more oil).
Add the mange tout, mushrooms and beansprouts and cook for a further few minutes. Return the chicken to the pan with the noodles and heat through for another few minutes. Stir the sauce and pour in. Stir until mixture thickens and coats the chicken and vegetables.
Serve.
Substitution
Serve with your favourite vegetables. Nice also with Chinese cabbage, peppers, cashew nuts and spring onions.
9. Aubergine and Tomato Breadcrumb Bake
Ingredients
Serves: 4
1 medium aubergine, sliced into 1/2 cm rounds
salt to taste
3 tablespoons olive oil
1 small red onion, halved and sliced
4 medium tomatoes, sliced
4 tablespoons balsamic vinegar
2 tablespoons olive oil
50g dried breadcrumbs for topping
salt and freshly ground black pepper to taste
Method
Prep:20min › Cook:30min › Ready in:50min
Preheat the oven to 180 C / Gas mark 4. Sprinkle the aubergine slices with salt, and let stand for about 10 minutes in a colander placed in the sink to remove some of the water.
Heat 3 tablespoons of olive oil in a large frying pan over medium-high heat. Quickly brown the aubergine slices on each side.
Place a layer of the aubergine slices in a baking dish. Place some tomato slices over the aubergine, and then a few slices of onion. Repeat layers until you run out of aubergine. Sprinkle balsamic vinegar over the top.
In a small bowl, stir together the breadcrumbs and remaining olive oil. Season with salt and pepper. Spread in a layer over the vegetables.
Bake for 25 to 30 minutes in preheated oven, until the top is golden brown and the aubergine is tender.
12.Penne with Tomatoes, Cannellini Beans and Feta
Ingredients
Serves: 4
2 (400g) tins chopped tomatoes
1 (400g) tin cannellini beans, drained and rinsed
300g (11 oz) fresh spinach, chopped
1/2 (500g) pack penne pasta
1/2 (200g) pack feta cheese, crumbled
Method
Prep:10min › Cook:15min › Ready in:25min
Cook the pasta in a large pot of boiling salted water until al dente.
Meanwhile, combine tomatoes and beans in a large frying pan. Bring to the boil over medium high heat. Reduce heat, and simmer 10 minutes.
Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.
Serve sauce over pasta, and sprinkle with feta.
(Feta is a brined curd white cheese made in Greece from sheep's milk, or from a mixture of sheep and goat's milk. Similar brined white cheeses produced in Europe are often made partly or wholly of cow's milk, and they are also sometimes called feta)
14.cheese and potato pie
Ingredients
Serves: 4
8 medium sized potatoes, cleaned and diced
1 medium sized onion, peeled and diced
1 dash of milk (as desired)
2 tablespoons of butter
175g of grated mature Cheddar cheese
2 slices of tomato for garnish
Method
Prep:5min › Cook:25min › Extra time:10min › Ready in:40min
Boil the diced onions and potatoes together.
Once potatoes are soft, drain and mash together with the butter and milk and slowly add 2/3 of the cheese (set aside the other 1/3).
When everything has combined together, spoon the mixture into a baking dish, and cover with the remaining cheese, add the tomato slices attractively in the centre.
Bake at 180 C / Gas 4 in the centre of the oven until the cheese has totally melted and is starting to turn a nice golden brown.
15. Lentil and cashew nut roast
Ingredients
Serves: 4
200g red split lentils
450ml vegetable stock
1 bay leaf
100g unsalted cashew nuts
1½ tbsp olive oil
1 large onion, finely chopped
1 large or 2 small leeks, trimmed and finely chopped
1 red pepper, deseeded and chopped
100g mushrooms, finely chopped
1 garlic clove, crushed
1 tbsp lemon juice
75g mature Cheddar cheese, grated
100g wholemeal breadcrumbs
3 tbsp chopped fresh parsley
1 egg, lightly beaten
QUICK TOMATO SAUCE
1 tbsp tomato purée
½ tsp paprika
400g can chopped tomatoes
150ml dry red wine or vegetable stock
¼ tsp dried mixed herbs
Method
Prep:40min › Cook:1hr › Ready in:1hr40min
Rinse the lentils in a sieve under cold running water. Drain, then tip into a saucepan. Add the stock and bay leaf and bring to the boil. Reduce the heat to a gentle simmer, then cover and cook for 15 minutes until the lentils are soft and pulpy and the stock has been absorbed. Stir once or twice towards the end of to prevent the lentils sticking. Discard the bay leaf.
While the lentils are cooking, put the cashew nuts in a non-stick frying pan and toast over a moderate heat until lightly browned, stirring frequently. Set aside to cool, then roughly chop. Preheat the oven to 190°C/gas 5. Line the bottom of a 1.4 litre loaf tin with a piece of greaseproof paper.
Add the oil to the frying pan and cook the onion over a moderate heat for 5 minutes. Remove half the onion and set aside for the sauce. Add the leeks, red pepper, mushrooms and garlic to the pan and cook for a further 5 minutes, stirring occasionally, until tender. Stir in the lemon juice.
Tip the lentils and vegetables into a mixing bowl. Stir in the breadcrumbs, cashew nuts and 2 tbsp of the parsley, followed by the grated cheese and beaten egg. Season to taste, then spoon into the loaf tin. Level the top and cover with a piece of lightly oiled foil.
Bake the loaf for 30 minutes, then remove the foil and bake for a further 30 minutes or until a skewer inserted into the centre comes out clean. Remove from the oven and leave to cool and set in the tin for 10 minutes before turning out and cutting into thick slices.
While the loaf is baking and resting, make the tomato sauce. Put the reserved onion and remaining sauce ingredients in a small pan. Bring to the boil, then reduce the heat, and simmer for 20 minutes, until slightly reduced. Stir in the remaining chopped parsley before serving with the loaf.
variations
If you don't have a loaf tin in this size, use an alternative tin with a similar capacity. The mixture should come to a depth of 4–5cm. * The mixture should be warm, not steaming hot when adding the egg. If necessary allow it to cool for a few minutes.