Humous
Bagel Pizza
Mega
Breakfast
Muesli
Garlic Mushrooms
Stuffed Peppers
Veggie Cottage Pie
Aloo Sag
Tofu & Broccoli Stir Fry in Black Bean Sauce
More easy recipes
Meat-free
made easy (collection of simple recipes created for NVW)
Please note: younger children should be supervised by adults especially
when blending or frying.
For a cheaper and much more satisfying version than is found in most shops!
You’ll need –
1 tin chick peas
2 cloves garlic
1 tbsp lemon juice
1 tbsp tahini
2tbs olive oil
tin opener
sieve or colander
mixer or blender
wooden spoon
small mixing bowl
garlic crusher or sharp knife
tablespoon
1. Open and drain the tin of chick peas. Rinse with water and leave to drip!
2. Remove hard end and skin of garlic before crushing it.
3. Add all ingredients to the mixing bowl and carefully whizz-up with mixer or blender.
4. Create the perfect texture by adding small amounts of extra oil or lemon juice.
5. Add anyhting else you fancy! Some people like a dash of dried cumin or fresh coriander, others prefer to dress their humous with paprika.
6. Serve with whatever you want! I’m currently in favour of pittas
and olives.
You’ll need –
4 plain bagels
150g cheese
200g chopped tomatoes (tinned)
1tbs tomato puree
50g sweetcorn (frozen or tinned)
1 small onion
A smidgeon of margarine for greasing the baking trays
2 lightly greased baking trays
wooden spoon
bread knife
small mixing bowl
cheese grater
oven
1. Preheat the oven to 200 and lightly grease the baking trays.
2. Carefully slice the bagels in half and place on the trays.
3. Whilst warming the bagels for just 2 minutes in the oven, grate the cheese and chop the onion.
4. Mix the chopped tomatoes, tomato puree, sweetcorn and onion together in a bowl.
5. Carefully spoon this tomato sauce mixture onto the halved bagels and add grated cheese.
6. Return the bagels to the oven until the cheese melts. Enjoy.
If you like your breakfasts to be big then just try this. The Mega Breakfast is versatile and filling. It can be adapted to suit veggies or vegans and just about the best way to start a lazy Sunday morning. It takes about 30 minutes to prepare and cook. If you can remember to marinate the tofu overnight it is even nicer.
Fried potatoes with onion and herbs
Smoked tofu rashers
Vegan scrambled ‘eggs’ or free–range eggs
Grilled tomatoes
Mushrooms
Baked beans
1. Finely chop one large potato and one medium onion. In a large non–stick
frying pan gently fry the potato for five minutes, then add the onions
and herbs. Continue to fry gently for another five minutes.
2. Thinly slice one block of smoked tofu and place in a shallow dish.
Liberally sprinkle
with tamari sauce (tamari is a type of soy sauce) and leave to marinate
for at least one hour, ideally overnight if you can remember!
3. Fry gently in a little oil for four minutes on either side.
To make the scrambled ‘eggs’
1 packet of regular firm tofu, drained and
mashed or 2 free–range
Eggs, beaten
1/2 a red pepper, finely chopped
4 mushrooms, diced
A good pinch of turmeric powder
Tamari sauce
A little pepper
1. Gently fry the vegetables until soft, add all
of the remaining ingredients and continue to cook for five minutes.
Serve your rashers, scrambled tofu/eggs and fried potato with mushrooms,
grilled tomatoes and baked beans and you'll be ready to take
on the world (or go back to bed to sleep it off!)
Good source of calcium, protein and vitamin C
© Copyright The Vegetarian Society
Muesli
1. Chop up ready to eat apricots, dates, sultanas, Brazil nuts, dried banana,
rolled oats and bran.
2. Store in an airtight container.
3. Serve with cold milk or soya milk. If you soak a portion in milk overnight
it
is delicious.
Good source of iron, protein and vitamin A
© Copyright The Vegetarian Society
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If you are looking for a starter, this is simple to prepare, cheap
and delicious.
1. Slice and fry two or even three types of mushrooms in a little
oil with two cloves of crushed garlic. Perfect with triangles of toast.
Good source of riboflavin
© Copyright The Vegetarian Society
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Stuffed Peppers
You can use sliced salad tomatoes
in place of the sundried tomatoes in this recipe and Ciabatta bread is
wonderful for soaking up the juices.
Serves 4
4 red peppers
8 sundried tomatoes in oil
12g/½ oz fresh basil leaves, roughly torn
225g/8oz feta cheese in oil
olive oil to drizzle
salt and freshly ground black pepper
1. Halve the peppers lengthways through the stalk and remove the
seeds.
2. Place 1 sundried tomato in each half, sprinkle half
the torn basil over, reserving half for garnish. Top with pieces of feta
cheese. Drizzle
each one with olive oil or a little of the oil from the tomatoes
and cheese. Season with salt and freshly ground black pepper.
3. Grill
on a conventional grill or barbecue, for about 10-15
minutes until the pepper is cooked, the skin charred and the cheese
starting to melt.
4. Garnish with the reserved torn basil
5. Serve with crusty
garlic bread or bulgar wheat to soak up the juice
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Veggie Cottage Pie
Always a favourite on a cold winter night! You
can add extra vegetables, for example peas or carrots, to the mix if
you like.
1 medium onion, chopped
1 clove of garlic, crushed
1 tin of chopped tomatoes
1 large pinch of dried mixed herbs
150g of dried soya mince soaked in boiling
water for 10 minutes then drained
675g of mashed potato
1. Gently fry the onions for two minutes.
2. Add the garlic, tomatoes and herbs and soya mince.
3. Bring to the boil then simmer for 15 minutes.
4. Meanwhile, make the mashed potato.
5. Spoon the base into an ovenproof dish and spoon the
mashed potato over the top. Dot the margarine over the potato. Cook
for 30 minutes
at 180°C/Gas Mark 4 until golden brown and crusty on the top.
6. Serve with your favourite vegetables.
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Aloo Sag
2 large potatoes
Large pinch of tumeric, cumin seeds, paprika, cayenne powder
1 onion
2 cloves of garlic
Large bag of washed spinach
1.
Par boil two large potatoes.
2. Remove from the water and allow to cool.
3. When the potato is cool enough to handle cut into 1cm cubes.
4. In a large non–stick frying pan gently fry the turmeric,
cumin seeds, paprika and cayenne powder for two minutes. Then add
one chopped onion and two crushed cloves of garlic and the potato.
Fry for 10 minutes making sure the potatoes don’t catch on
the bottom of the pan.
5. Finally add one large bag of washed spinach to the pan.
Don’t
worry if the spinach is piled up, as it starts to cook it will
soon reduce. Continue to cook for five minutes.
Good source of
dietary fibre
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Tofu and Broccoli Stir Fry in Black Bean Sauce
The first job is to slice the following
vegetables into bite–sized
pieces:
1 onion
1 medium sized carrot
10 baby sweetcorns
1 red and 1 green pepper
1 courgette
1 medium head of broccoli
10 button mushrooms
1 pack of firm tofu
1
small packet of bean sprouts
Sesame seed oil
Jar of Black Bean Sauce
Cashew Nuts (optional)
1.
Slice one packet of firm tofu into chunks. Deep–fry for
three minutes. This will give a crispy outside and a fluffy middle.
Place
on a paper towel.
2. Blanch the broccoli for three minutes in boiling water then drain.
3. In a large wok, stir–fry the vegetables & nuts
(except the bean sprouts) and tofu in two tablespoons of sesame
seed oil for
five
minutes. Stir in a jar of black bean sauce and the bean sprouts.
Continue to cook for another three minutes.
4. Serve with toasted pitta bread or rice.
Good
source of calcium, iron and vitamin A
© Copyright The Vegetarian Society
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