Week 40- Store Cupboard

WEEK 39

Hi and welcome to our Vegetarian Kitchen. A friend said she loved our recipes but did not always have the ingredients in her kitchen so this week it is back to basics. At the beginning (probably week 1 or 2) we suggested you fill your cupboard with essentials. Below is a basic store cupboard. The supermarkets are full of fresh herbs, you can buy tiny pots of herbs to put on your windowsill and they last much longer than small packets. If you buy fresh basil do water it occasionally, just before it droops.

TINS

Chick Peas
Red Kidney Beans
Black Eye Beans
Tinned chopped tomatoes
Don't use dried beans, they take far too long to cook.

Vegetable Stock Cubes- Many available but OXO vegetable cubes are the cheapest.

STAPLE FOOD

Rice
Couscous
Pasta
Lentils (red and green)

HERBS

Basil
Parsley
Coriander
Fresh herbs should be used if possible, if not dried.

SPICES

Turmeric

Cumin

Paprika

Mustard Seeds

Dried Chillies or Chilli Powder

Garam Masala (a blend of spices)

However, if any of these spices are difficult to obtain you can use Curry Powder.

Once you have these basic ingredients you add the vegetables to make the dishes we have created for you.

　

　

　

Week 39- LUNCH/SUPPER IN UNDER 15 minutes

WEEK 39

LUNCH/SUPPER IN UNDER 15 minutes

FALAFAL PITTA BREADS

Hi and welcome to the Vegetarian Kitchen. This week we are continuing our "fast food" recipes which are nutritious and very tasty. Falafel is used a lot in Middle Eastern cooking and is made from chick peas - a good meat substitute. These are easy to prepare and great food to eat in the garden or on the go. For speed, we suggest you use ready made Falafel balls or buy a packet mix to make your own. However, in case you want to make your own Flafel, there is our recipe at the end of this menu.

SERVES 6

INGREDIENTS

6 Pitta Breads

1 packet of ready made Falafel balls or

1 packet of Falafel mix to make your own

1 small tub Hummus

1 small red onion finely chopped

1 Packet of mixed salad leaves

4 sliced tomatoes

METHOD

Fry the Falafel balls gently.

Cut the Pitta Breads in half and toast. Fill each half with 2 Falafel balls, a spoonful of Humus, tomato slices, salad leaves and chopped onion. You may add a trickle of olive oil if you wish.

For children, you could make Falafel Burgers instead of Pittas.

You may use salad cream or mayonnaise instead of humus.

Eat immediately. Delicious fast food.

RECIPE FOR FALAFEL

15oz can Chick Peas (drained)

1 small onion finely chopped

1 minced garlic

2 tablespoons fresh parsley

1 teaspoon Cumin

2 tablespoons flour

METHOD

Mash chickpeas in a basin. Add all other ingredients. Mash by hand or put in food processor to form a thick paste.

Form into small b alls the size of a golf ball. Fry 2 or 5 minutes in about 3 inches of oil until golden brown.

Use immediately as in our Pitta recipe or store in fridge when cold in container.