VEGAN RECIPES
Button mushroom provencal recipe
information
Calories per serving 395.
ingredients
1 teaspoon olive oil
350 g (12 oz) button mushrooms
2 shallots, chopped finely 1 garlic clove, crushed
4 tablespoons medium white wine
225 g can of chopped tomatoes
1/2 teaspoon caster sugar
2 x 75 g (2 3/4 oz) pieces of French bread
2 tablespoons chopped fresh parsley
salt and freshly ground black pepper
method
1. Heat the olive oil in a frying pan and add the mushrooms, shallots and garlic. Stir fry for 2 minutes and then pour in the wine, tomatoes and sugar
2. Bring to the boil and then cook over a fairly high heat for 10 minutes, until the sauce reduces a little.
3. Meanwhile, toast the French bread pieces until they are lightly golden. Once the mushroom sauce has reduced, stir in the parsley and season to taste.
4. Arrange the toasts on two serving plates and spoon the mushrooms on top.
Cajun potato skins recipe
information
Calories per serving 225.
ingredients
3 x 225 g (8 oz) large baking potatoes
2 teaspoons Cajun spice mix
1 tablespoon sunflower oil
1 teaspoon salt flakes
For the salsa
225 g (8 oz) mango, diced finely
1 red onion, chopped finely
finely grated zest and juice of 1 lime
1 teaspoon olive oil
225 g (8 oz) plum tomatoes, skinned and chopped finely
2 tablespoons chopped fresh coriander
method
1. Preheat the oven to Gas Mark 6/200°C/fan oven 180°C.
2. Prick the potatoes all over and bake them for 50 minutes.
3. Carefully remove them from the oven and slice them in half.
4. Using a small spoon, scoop out the potato flesh from the centre of each half, don't discard the flesh as you can use it for mashed potato at a later date.
5. Cut each potato shell in half.
6. Place the 12 potato skins in a large plastic container with a tight fitting lid and add the Cajun spice, oil and salt flakes.
7. Shake the container well, so each potato skin gets a light coating.
8. Arrange the potato shells on a baking sheet lined with non stick baking parchment.
9. Return them to the oven for 20 minutes, until they are crunchy.
10. To make the salsa, mix together the mango, red onion, lime zest and juice, olive oil, tomatoes and coriander Chill in the fridge until ready to serve.
11. Serve three crispy Cajun skins per person with a bowl of salsa for dipping.
Courgette and potato soup recipe
information
Calories per serving 125. Vegan Recipe Vegetarian Recipe
ingredients
low fat cooking spray
1 small onion, chopped finely
1 garlic clove, crushed
150 g (5 1/2 oz) potatoes, peeled and diced
225 g (8 oz) courgettes, grated coarsely
1 teaspoon ground coriander
600 ml (20 fl oz) vegetable stock
2 tablespoons light soy sauce
freshly ground black pepper
1 tablespoon chopped fresh coriander, to garnish
method
1. Spray a large saucepan with low fat cooking spray.
2. Place the pan on the heat, and add the onion and garlic.
3. Cook over a medium heat for 5 minutes until the onion has softened, but not browned.
4. Add the potatoes, courgettes and ground coriander, and cook for a further 2 - 3 minutes.
5. Add the stock and soy sauce, and bring to the boil.
6. Reduce the heat and simmer for 15 minutes, until the potatoes have broken down.
7. Season to taste with freshly ground black pepper and ladle into two warmed soup bowls.
8. Garnish with the fresh coriander and serve.
Curried aubergine soup recipe
information
Calories per serving 80. Vegan Recipe Vegetarian Recipe
ingredients
1 onion, chopped
1 garlic clove, crushed
1 tablespoon medium curry powder
1 aubergine, diced
225 g (8 oz) carrots, diced
850 ml (1 1/2 pints) vegetable stock
400 g can of chopped tomatoes
salt and freshly ground black pepper
1 tablespoon chopped fresh coriander, to garnish
method
1. Place the onion, garlic, curry powder aubergine and carrots in a large saucepan.
2. Add the stock, chopped tomatoes and seasoning.
3. Bring to the boil and then simmer for 25 minutes, until the aubergine is very pulpy.
4. Transfer the soup to a food processor or liquidiser in batches.
5. Blend for a very short time, so the texture of the soup is not entirely smooth.
6. Heat through in a clean saucepan. Garnish with coriander
Curried sweet potato and lentil soup recipe
information
Calories per serving 170. Vegan Recipe Vegetarian Recipe
ingredients
45O g (1 lb) sweet potatoes, peeled and diced
1 onion, chopped finely
1 garlic clove, crushed
1 tablespoon medium curry powder
85O ml (1 1/2 pints) vegetable stock
50 g (1 3/4 oz) dried split red lentils
salt and freshly ground black pepper
2 tablespoons chopped fresh coriander, to garnish
method
1. Place the sweet potatoes, onion, garlic, curry powder, stock and lentils in a large saucepan and bring to the boil.
2. Reduce the heat, cover and simmer gently for 30 minutes, stirring from time to time.
3. Transfer the soup to a food processor or liquidiser in batches, and blend until smooth.
4. Return the soup to a clean saucepan and heat through.
5. Season to taste, ladle the soup into four warmed bowls and garnish with fresh coriander
Moroccan couscous salad recipe
information
Calories per serving 295.
ingredients
275 g (9 1/2 oz) couscous
a pinch of ground cinnamon
300 ml (10 fl oz) boiling vegetable stock
50 g (1 3/4 oz) ready to eat dried apricots
225 g (8 oz) cucumber, chopped finely
175 g (6 oz) tomatoes, de-seeded and chopped finely
zest of 1 lemon
2 tablespoons fresh lemon juice
3 tablespoons chopped fresh mint
salt and freshly ground black pepper
method
1. Place the couscous in a bowl with the cinnamon.
2. Pour over the boiling stock, mix well and cover the bowl with clingfilm. Leave to stand for 10 minutes.
3. Using scissors, snip the apricots into small pieces.
4. Fluff up the couscous with a fork - by this time all the grains should be plump and separate from each other
5. Add the apricots, cucumber tomatoes, lemon zest, lemon juice, mint and seasoning.
6. Cover the salad and chill until required.
