Mia's Mock Tuna Salad
Pasta Gratin
Quick Pizza
Bean Burgers
Veggie Bangers
Veggie Sausage Casserole
Chick Pea Curry
Vegetable Chilli
Meat-free
made easy (collection of simple recipes created for NVW)
The ingredients might not look like they could possibly create a mock tuna salad but this works really well! And there’s about enough for 4 if used as side salads.
1 tin of chick peas
3 tbsps mayonnaise
1 tsp sweet relish
1 tsp brown spicy mustard
1 apple chopped into small chunks
1. Mash the chick peas with a fork or potato masher until they resemble the texture of canned tuna. Add all the other ingredients and mix together thoroughly! That’s it!
Serves 2- 3
8oz/225g pasta shapes
salt and pepper
½ orange, green or red pepper, seeded and roughly chopped
a few green beans or mangetouts
1-2 tomatoes, quartered
a handful of fresh spinach leaves, trimmed and washed
about 4oz/125g cream cheese with garlic and herbs
4tbsp/60ml milk
2tbsp/30ml freshly grated vegetarian Parmesan or grated vegetarian
Cheddar cheese
2tbsp/30ml breadcrumbs
1. Cook the pasta in a large saucepan of boiling salted water, adding
the chopped pepper and green beans or mangetouts for the last 5 minutes
of cooking. Drain thoroughly and tip back into the saucepan.
2. Quickly add the tomatoes, spinach, cream cheese and milk, and toss everything together, stirring until the cheese melts and the spinach wilts. Season.
3. Turn the mixture into a shallow heat-proof dish and sprinkle with the
cheese and the breadcrumbs. Cook under a hot grill until brown.
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Quick Pizza
Serves 4
1lb / 450g self-raising white flour
1 level tsp / 5ml salt
4oz / 125g vegetable margarine or butter
½ pint / 300ml milk
salt and pepper
olive oil
3 x 14oz / 400g cans of chopped tomatoes
Toppings of your choice
1. Stir the flour and salt into a bowl, then rub in the margarine
or butter until the mixture looks like fine breadcrumbs. Add the
milk and mix to a soft dough.
2. Turn out onto a lightly floured surface and knead until
smooth. Roll out the dough to the size and shape of your choice and
place on a baking
sheet(s).
3. Spread with the tomatoes and add the topping(s) of your choice.
Season with salt and pepper and drizzle over a little olive oil.
Leave in a warm
place for 20-30 minutes or until puffy around the edges.
4. Bake in the
oven at 220°C/425°F/Gas Mark 7 for 20-30 minutes
(depending on size) or until golden brown and bubbling.
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Bean Burgers
Serves 4
2oz/50g cooked mixed beans (dried or tinned)
1 small onion, finely chopped
1 carrot, finely grated
1tsp Vecon vegetable extract
1tsp dried mixed herbs
1oz/25g wholemeal breadcrumbs
1.
Mix all ingredients in a food processor or blender until almost smooth.
2.
Shape into 4 thick burgers and chill well.
3.
Brush with oil and grill or barbecue for about 15 minutes, turning
once or twice.
4.
Serve in sesame baps with relish, salad and huge chunky fries!
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Veggie Bangers
Makes
6
2oz/50g vegetable margarine or butter
8oz/225g onions, skinned and finely chopped
8oz/225g leeks, trimmed, washed and finely sliced
1 level tsp/5ml dried sage
4oz/125g fresh breadcrumbs
4oz/125g medium oatmeal
4oz/125g ground mixed nuts
1 free-range egg, beaten
salt and pepper
vegetable oil for cooking
1. Heat the margarine or butter in a frying pan, add
the onions and leeks, and cook over a low heat until softened. Add
all the remaining ingredients, except the oil, and mix thoroughly.
Leave until cool.
2. Shape the mixture into 6 large fat sausages.
3. Heat a little oil in
a frying pan, add the sausages and cook until browned on all sides.
Alternatively, place on a baking sheet and brush
lightly with oil. Bake in the oven at 200°C/400°F/Gas Mark 6 for
about 25 minutes or until brown. Serve hot.
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Veggie Sausage Casserole
Serves 4
1½lb/675g potatoes,
peeled and cubed
2tbsp vegetable oil
1 medium onion, chopped
2 cloves garlic, chopped
1 bay leaf
2tsp/30ml thyme
1 cooking apple, cubed
1lb/450g carrots, sliced
1 packet veggie sausages
10oz/275g chopped tinned tomatoes
1 vegetable stock cube, dissolved in ½pt boiling water
1tbsp/15ml tomato purée
salt and pepper
1. Put potatoes in a pan of water and boil for
5 minutes. (They need to be quite firm still). Keep on one side.
2. Heat the oil in a large pan and fry onions for 2 minutes. Add
garlic, bay leaf and thyme and fry for a further 2 minutes.
3. Add carrots, apple and sausages and fry gently.
4. Add tomatoes, stock and tomato purée. Bring to the boil
and then simmer for 15 minutes.
5. Add potatoes and simmer gently for a further 10 minutes. Add salt
and pepper to taste.
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Chick Pea Curry
2tbsp / 30ml vegetable oil
1 medium onion, chopped
2 cloves garlic, chopped
3 level tbsp/45ml curry powder
1lb/450g carrots, peeled and sliced
½ lb/225g mushrooms
1 small cauliflower broken into florets
2tbsp/30ml tomato purée
10oz/275g chopped tinned tomatoes
1 vegetable stock cube, dissolved in 1pt/570g boiling water
8oz/225g tinned chick peas
salt and pepper
1. Heat the oil in a large pan and
gently fry the onions for 2 minutes. Add the garlic and curry powder,
stir and leaveto cook gently for 2 minutes.
2. Add the carrots,
mushrooms and cauliflower florets and gently fry.
3. Add the tomato purée,
tinned tomatoes and stock, then bring to the boil.
4. Leave to simmer
gently for 20 minutes, then stir in the chick peas. Season to taste.
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Vegetable Chilli
Serves
4
1tbsp/15ml olive oil
1 medium onion, finely chopped
6oz/175g mixed vegetables, diced
(eg. celery, peppers, sweet potato)
8oz/225g tin red kidney beans
1 clove garlic, crushed
2tsp/30ml chilli powder
10oz/275g chopped tinned tomatoes
1tbsp/15ml tomato purée
½ pt / 300ml vegetable stock
2oz/50g bulgar wheat
1tbsp/15ml chopped fresh basil/parsley (or 1½tbsp if dried)
1tbsp/15ml shoyu, good quality soy sauce
salt and pepper to taste
1.
Heat oil and gently fry the onion and vegetables until softened.
2. Add beans, garlic and spices and fry for 2 minutes.
3. Add tomatoes,
tomato purée, stock and bulgar wheat. Simmer,
partially covered, for 15-20 minutes until the liquid has reduced
and thickened.
4. Stir in the shoyu and basil. Check seasoning and serve.
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