The A-Z of vegetarianism

K is for...

Kale: An easy to grow variety of cabbage whose central leaves don’t form a “head”. Kale is full of natural goodies such as calcium and vitamin C but beware, these can be easily reduced in value if overcooked. Click here for a curly kale and potato cake recipe.


Kebab: Whilst its name derives from the Arabic for ‘fried meat’ a kebab can now refer to a variety of meat and vegetable dishes. For example, a doner kebab is marinated mutton or lamb packed into a cylindrical mass, sometimes colloquially referred to as an elephant’s leg, and cooked on a rotating grill. Of course it is possible to enjoy delicious vegetarian alternatives. Click here for a tofu kebab recipe. Also available as a bookmark. For a messy, sweet treat, which might just about be called a kebab, try skewering chunks of fruit and then covering them in melted chocolate. This can either be eaten straight away or left for the chocolate to set.


Kedgeree: Originally an Indian vegetarian meal made from rice and lentils (or other pulses), it became quite common as a breakfast dish made with fish, rice and eggs amongst those who could afford such things during Victorian times. For a tasty veggie alternative why not swap the fish for slices of smoked tofu and you could even call it Vedgeree!


Kefir: A fermented drink traditionally made by putting kefir grains into cow, sheep, or goat milk. Kefir grains are a mass of bacteria such as microbial polysaccharide, containing Streptococcus spp., Leuuconostoc spp., mesophilic and thermophilic Lactobacillus spp., and yeasts. But no doubt you already knew that.


Kelp: A brown seaweed sometimes consumed directly as a foodstuff or used as a food ingredient. Its ash is also used as a source of alkali and iodine in soap and glass production.


Ketchup: A condiment or spicy sauce made from the juice of fruit or vegetables, vinegar and spices. The main ingredients of tomato ketchup are usually tomato paste, corn syrup or sugar, vinegar and herbs and spices. Be warned though, some ketchups can have high levels of sugar and salt.


Ketjap Manis: A very rich, dark brown, syrupy, thick Indonesian sauce similar to, but sweeter than soy sauce. It is sweetened with sugar and seasoned with different ingredients such as garlic and anise. It is commonly used in marinades and to flavour Indonesian dishes.


Kidney beans: So called because of their kidney shape… and also possibly because they are beans! Often used as the main ingredient in chilli and also with rice in the Caribbean dish ‘rice and peas’ (for any PE teachers reading this, the kidney bean is the pea item in this meal!)


Take note, incidents of food poisoning have been associated with the consumption of raw or undercooked red kidney beans. It is not advisable to sprout kidney beans! Dried kidney beans should be soaked for at least 8 hours in enough cold water to keep them covered at all times. After soaking, the beans must be drained and rinsed. They should then be placed into a pan with cold water and brought to the boil. The beans must boil for at least 10 minutes to destroy any toxins. After this the beans should be simmered until cooked (approximately 45-60 minutes) and they should then have an even creamy texture throughout - if the centre is still hard and white, they require longer cooking. Happily, canned kidney beans come ready cooked! The kidney bean is a good source of protein, carbohydrate, folate (vitamin B9), thiamin (vitamin B1), fibre, iron, potassium and manganese.


Kissing crust: Although there is some disagreement over its definition, Samuel Johnson, the Oxford English Dictionary and even my old mum all think that it is the pale and undercooked part of a loaf of bread where it has touched the crust of another loaf during baking.


Kiwi fruit: Originally from China, and sometimes still called the Chinese gooseberry, this fruit is not to be confused with the flightless bird often found in New Zealand. It is a rich source of Vitamin C (the fruit, not the bird) and there are approximately 400 different varieties, but don’t expect to find more than one type in your local supermarket. And your starter for ten, which country produces the most kiwis each year? Yes, that’s right, it’s Italy!


Kohlrabi: A member of the cabbage family and a rich source of vitamin C. It can be steamed, boiled, sliced, stir-fried or added to soups and stews.


Kombu: Dried Japanese seaweed often used to flavour soups and stews. When cooked with beans it can reduce their flatulent effect!


Korma: A mild and creamy curry usually made with vegetables, stock/water, spices and cream or yoghurt. Click here for a classic quick korma recipe.


Kosher: The selection and preparation of foods to meet Jewish ritual and dietary laws.


Krill: Various species of shrimp-like creatures which play a vital role in the aquatic food chain. Whales, seals, fish and other sea animals feed on them and without krill most of the life forms of the Antarctic would become extinct. Even with all these predators, Krill can live for up to ten years, diving to the depths of the ocean, or sometimes impersonating Ernest Shackleton, to protect themselves.


Kulfi: Frozen dessert originating from India, sometimes made without milk but dairy varieties are more commonplace. Kulfi is similar to ice cream but isn’t whipped so is usually denser and richer. Click here for a recipe.


Kumquat: Small orange citrus fruit whose skin is allegedly sweeter than its flesh. A rich source of vitamin C.