Perfect Pasta - Vegetarian Society

Perfect Pasta with Bolognese Sauce
Perfect
Pasta
Serves 4
Preparation time: 10 minutes
Cooking time: 30 minutes
Can be vegan*
50g dried soya mince or 100g frozen veggie
mince*
1 tbsp olive oil
1 medium onion, finely chopped
3 cloves garlic, crushed
1 red pepper, finely chopped
2 tsp mixed dried herbs
2 tsp sugar
2 tbsp balsamic vinegar
2 tins (400g each) chopped tomatoes
400g pasta*
Salt and pepper to taste
If using dried soya mince soak in boiling water for 5
minutes, then drain.
Heat oil in a large pan on medium heat, then fry
onions, garlic, mince and red pepper for 5 minutes
until soft.
Add herbs, sugar, vinegar, seasoning and cook for
approximately 1-2 minutes.
Add chopped tomatoes to the sauce and simmer
for 10 minutes.
Meanwhile, bring a large pan of water to the boil.
Add the pasta and cook according to packet
instructions or until just cooked.
Taste the sauce and then adjust with extra
herbs/seasoning.
Drain the pasta and serve into bowls.
Finally, top the pasta with the sauce.
© The Vegetarian Society
*Check packet ingredients to ensure product is
vegan
Quick Chickpea Curry
Quick a
Chickpe
Curry
Serves 4
Preparation time: 10 minutes
Cooking time: 25 minutes
Vegan
3 cloves garlic, peeled and finely chopped
4cm fresh ginger, peeled and finely chopped
2 tsp ground cumin
2 tsp ground coriander
3 tbsp vegetable oil
2 tomatoes, peeled and chopped
150ml vegetable stock
2 onions, peeled and chopped
225g mushrooms, sliced
1 can (425g) chickpeas, drained
3 tbsp fresh coriander, chopped
50g creamed coconut, grated
75g toasted, flaked almonds
Gently fry the garlic, ginger and spices in 1 tbsp of
oil for 2-3 minutes. Add the tomatoes and stock
and cook for another minute.
Blend the mixture into a smooth paste in a food
processor, and then set to one side.
Fry the onion in 2 tbsp oil for 3 minutes, add the
mushrooms and cook for a further 3 minutes.
Pour the paste over the onion and mushrooms, and
add the chickpeas and most of the fresh coriander.
Cook gently for 10-15 minutes.
Stir in the creamed coconut and almonds, reserving
a few almonds to garnish. Season to taste.
Serve hot, garnished with the remaining fresh
coriander and almonds.
Serve with rice or couscous, poppadoms and
mango chutney.
© The Vegetarian Society
Country Garden Cottage Pie
Country
Garden Pie
Cottage
Serves 4
Preparation time: 20 minutes
Cooking time: 1 hour
Can be vegan*
150g dried green lentils
900g potato, peeled and roughly chopped
1 knob of butter or vegan margarine*
4 tbsp milk or soya milk*
1 medium onion, chopped
1 clove garlic, crushed
1 tsp dried basil
2 tbsp vegetable oil
2 carrots, diced
1 medium red pepper, diced
60g mushrooms, sliced
1 tbsp tomato purée
salt and pepper
100g grated vegetarian Cheddar cheese or
vegan cheese*
Preheat the oven to 200C/Gas 6.
Cook the lentils in plenty of water until just soft,
approximately 20-30 minutes. Drain, but save any
remaining cooking liquid.
Boil the potatoes in a large pan for 20 minutes until
soft, then drain. Add the butter or vegan margarine
and milk or soya milk and mash the potatoes well.
Fry the onion, garlic and basil in the oil until soft but
not brown. Add the carrot, pepper and
mushrooms. Cover and cook over a low heat for 10
minutes or until the carrot has softened.
Add the cooked lentils, tomato purée and seasoning.
If the mixture is very thick add a little water, stock or
the reserved cooking liquid from the lentils. Cook for
5 more minutes, transfer to a 20cm square ovenproof dish, cover with mashed potato and sprinkle
grated cheese or vegan cheese on top.
Bake for 30 minutes until the top is golden brown.
© The Vegetarian Society
Tofu and Broccoli Stir Fry
Tofu and
Broccoli
Stir Fry
Serves 4
Preparation time: 5 minutes
Cooking time: 10 minutes
Vegan
1 onion
1 medium carrot
10 baby sweetcorn
1 red pepper
1 green pepper
1 courgette
1 medium head of broccoli
10 button mushrooms
1 pack of tofu (firm)
2 tbsp vegetable oil
Cashew nuts (optional)
2 tbsp sesame seed oil
Jar of black bean sauce
1 small packet of bean sprouts
Slice all of the vegetables into bite-sized pieces.
Then cut the tofu into chunks.
Put the broccoli in boiling water for 2 minutes then
drain and set to one side.
Heat the vegetable oil in a wok. Lightly fry the tofu,
turning when golden on each side. This will give a
crispy outside and a fluffy middle. Place on a paper
towel to drain excess oil.
Stir fry the vegetables and nuts in the wok with the
sesame seed oil for 5 minutes.
Stir in a jar of black bean sauce, the bean sprouts
and the pre-fried tofu. Continually stirring, cook for
another 3 minutes.
Serve with rice, noodles or toasted pitta bread.
© The Vegetarian Society
DO YOU GET THE BALANCE RIGHT?
Veggie Nutrition – good foods at a glance
The plate above shows what we should eat for a healthy and
balanced diet. A portion is an average serving, for example, a
slice of bread or two tablespoons of baked beans.
✔ BREAD, CEREALS AND POTATOES
5 portions a day
These starchy foods should make up the basis for most meals.
This group supplies carbohydrates, fibre, protein, some vitamins
and minerals. Remember that whole, unrefined cereals such as
wholemeal bread and wholegrain pasta are best.
✔ FRUIT AND VEGETABLES
5 or more portions a day
Fresh is best, although this group also includes tinned, frozen,
dried fruits, juice and, of course, salad. Fruit and vegetables
contain fibre, vitamins and minerals. Potatoes are not included in
this section, as they are predominantly a starchy food.
✔ PROTEIN-RICH FOODS
2-3 portions a day
This would be traditionally looked upon as the meat section.
Vegetarians get a plentiful supply of protein from pulses
(eg beans, peas, lentils), nuts, eggs, seeds, soya, tofu, Quorn™
and wheat protein. Many other foods also contain a small amount
of protein too.
✔ MILK, DAIRY AND ALTERNATIVES
2-3 portions a day
This group provides a good source of calcium, protein and
vitamins.
✔ SUGAR AND FAT
0-3 portions a day
Although some fat is needed in the diet, these foods should be
eaten sparingly as too much can lead to health problems. Fat and
sugar occur naturally in foods, so we don’t really need to add any
extra to our diet.
Whichever diet you follow, always make sure you eat a good
variety of different foods.
For free information on a vegetarian lifestyle contact
the Vegetarian Society, Parkdale, Dunham Road, Altrincham, Cheshire,
WA14 4QG 0161 925 2000 education@vegsoc.org
Registered Charity No. 259358
Registered Company No. 959115
(England and Wales)
Printed on 100% recycled card
© The Vegetarian Society
YVBookmark2012
www.vegsoc.org or www.youngveggie.org