Week 22- Cassoulet

Hi, and again welcome to our Vegetarian Kitchen.

We are heading for the August Bank Holiday and as usual the weather is unpredictable, but this week we have certainly had rain! Cooler weather means hot, comfort food so this week we are doing a vegetarian Cassoulet. Cassoulet originally came from the Languedoc region of France and of course, the French Cassoulet would contain pork. However, we are doing a three-bean version which is just as tasty.

CASSOULET

Serves 6

INGREDIENTS

1 Tin 225g/8oz Haricot Beans (weight after tin has been drained)

1 Tin 225g/8oz Kidney Beans (weight after tin has been drained)

1 Tin 240g Black Eye Beans (weight after tin has been drained)

1 Tin 400g Chopped Tomatoes

1 Onion sliced

2 cloves Garlic crushed

1 Tablespoon Olive Oil or Veg. Oil

1 bouguet garni (or one teaspoon mixed herbs)

Half Pint Vegetable Stock (made with Green Oxo Veg. cube)

METHOD

In a large saucepan, heat the oil, gently fry the onion, add the garlic, heat gently, then add all the drained beans, the chopped tomatoes, and stir. Add the vegetable stock and bring to the boil. Add bouquet garni (or mixed herbs). Add salt and pepper to taste. Simmer gently for about 15 minutes stirring occasionally.

SERVE with rice and wholemeal rolls.

Week 21- Stir-Fried Vegetables

Hi and welcome to our Vegetarian Kitchen. At the moment there is a huge variety of vegetables in the shop and plenty of home produce. Our stir-fry will use all those delicious ingredients. You can add mangetout, or shredded cabbage if you wish.

STIR-FRIED VEGETABLES

Serves 4

INGREDIENTS

2 small courgettes cut into strips

100g/4oz baby sweetcorn

1 red pepper sliced into strips

1 green pepper sliced into strips

3 fresh chopped tomatoes

1 medium onion chopped

1 clove garlic

2 tablespoons olive oil

1 tablespoon soy sauce

salt and pepper

METHOD

Heat oil in wok or a large frying pan and gently fry onion, chopped tomatoes and garlic. Add sweetcorn and courgettes and cook for a few minutes. Add peppers, cover and cook for a further 5 minutes.

Remove from heat, add soy sauce, salt and pepper.

Serve hot with rice.

Week 20- Savoury Cheese And Onion Flan

Hi and welcome to our Vegetarian Kitchen. This week the recipe is for a Cheese and Onion Flan which can be prepared in advance and served cold with various salads.

SAVOURY CHEESE AND ONION FLAN

INGREDIENTS

5/6 oz Shortcrust Pastry

2 Red Onions skinned and sliced

1 tablespoon oil

4oz Mature Cheddar Cheese (grated)

1 tablespoon chopped fresh chives

2 Large Eggs

Half Pint Milk

salt & pepper to taste

METHOD

Roll out the pastry to line a 8 in Flan Ring or Cake Tin.

Heat the oil and fry onion slices gently until tender. Cool.

Put the onions into the pastry case with most of the cheese and sprinkle over the chives. Beat eggs and milk and season. Spoon over the onion and cheese filling. Sprinkle grated cheese on top.

Bake at 200C (400F) for about 30 minutes until golden.

Allow to get cold, serve with green salad or potato salad.

Week 19- COURGETTES

WEEK 19

COURGETTES

Hi, and welcome to our Vegetarian Kitchen. This week our recipes are for all the gardeners out there who may have too many courgettes. We have some in our own garden so we know they are ready for eating. Here are three delicious recipes for courgettes, quick and easy to prepare. Courgettes can also be sliced thinly and used in a stir-fry.

1. COURGETTE FRITTERS

INGREDIENTS

6 Courgettes

3 oz Plain Flour

300ml (1/2 pint) water

Salt & pepper to taste

Oil for frying

Parsley for garnish

METHOD

Cut the courgettes into 2in sticks.

Make the batter, put the flour into a bowl, add water and beat to a smooth consistency. Add salt and pepper. Dip the courgettes and coat with batter. Heat oil in frying pan until very hot. Fry courgettes for about 3-5 mins until crisp and brown. Arrange on serving plate and garnish with parsley.

2.COURGETTES SAUTE' WITH BASIL

INGREDIENTS

4 Courgettes

2 tablespoons Olive Oil

1 clove Garlic (crushed or chopped)

1 teaspoon dried Basil or 1 tablespoon Fresh Basil chopped

1 Green OXO veg. stock cube

1/2 pint water

salt & pepper to taste

METHOD

Wash courgettes, cut into thin rounds. Make up stock. Heat olive oil in a saucepan,

add garlic and fry gently, toss in all the courgettes, stir well and fry without browning,

then add basil, stir thoroughly. Add stock, stir again. Bring to boil and simmer for 10 minutes. Add salt & pepper.

3. COURGETTES A LA GRECQUE

INGREDIENTS

4 Courgettes

1 small onion (chopped)

2 Cloves Garlic (crushed or chopped)

1 tablespoon tomato puree

1 teaspoon oregano

2 tablespoons olive oil

1 wineglass dry white wine (or 1 wineglass water)

fresh Coriander or Parsley to garnish

salt & pepper

METHOD

Cut the courgettes into rounds. Heat the oil in a saucepan (or frying pan with lid) saute the onion and garlic gently, add courgettes, stir and cook for 5 minutes. Add the glass of wine, tomato puree, oregano and salt &pepper. Mix well and bring to boil. Put on the lid and simmer gently for 10 minutes. Garnish with parsley or Coriander. Serve.

NOTE

These dishes can be served hot or cold, with rice or salad or as an additional vegetable.

ENJOY the fruits of your labour!

Week 18- Bean Salads

Hi and welcome to our Vegetarian Kitchen. This week, continuing our "Salad Days" we have recipes for two delicious Bean Salads. In many countries beans have always been an important part of the diet- high in protein, cheap and cheerful and low fat. These delicious recipes can accompany other dishes. You will notice we use tinned produce in both recipes. This is because beans are potentially poisonous if not cooked properly

KIDNEY BEANS & SWEETCORN SALAD

INGREDIENTS

400g Tin Kidney Beans (240g drained)

200g Tin Sweetcorn (165g drained)

1 Chopped Spring Onion

2 tablespoons chopped fresh Coriander (or Parsley)

1 tablespoon fresh lemon juice

Salt & Black Pepper to taste

METHOD

Drain the Kidney Beans, put in bowl, drain sweetcorn, add. Stir well. Add chopped Spring Onion and Corainder and stir well. Stir in lemon juice, salt and pepper.

CHICK PEA SALAD

INGREDIENTS

400g TIN CHICK PEAS (drained 240g)

1 Red Pepper (chopped into small bits)

1 Spring Onion (chopped finely)

3 tablespoons chopped fresh Coriander (or Parsley)

1 tablespoon fresh lemon juice

1 tablespoon olive oil

salt & black pepper

METHOD

Drain the chick peas and put in a bowl. Add red pepper, spring onion, coriander and toss.

In a small bowl, mix lemon juice, olive oil, salt and pepper. Pour over the chick pea salad and stir well.

SERVE these salads with a green salad or, alternatively, serve them with Quiche (see our recipe week 10). ENJOY!

Week 17- Salad Niçoise

Hi and welcome to our Vegetarian Kitchen. Summer has arrived and once again our recipe is for a lovely salad, from Nice on the Mediterranean. A tasty salad with ingredients readily available in France and here.

SALAD NICOISE (Vegetarian style)

Serves 4 to 6

INGREDIENTS

3 hard boiled Eggs (cut into quarters)

1 Lettuce

1 Red Onion (cut into thin slices)

1/2 Cucumber (sliced)

3 Tomatoes (sliced)

1 Green or Red Pepper (sliced)

12 Black Olives

12 cooked French Beans (cut in half)

6 very small cooked New Potatoes (minute)

1 teaspoon chopped fresh Basil

sauce vinaigrette (recipe below)

SAUCE VINAIGRETTE

3 tablespoons olive oil

1 tablespoon vinegar

salt & pepper

Put in a bowl and mix well. Whisk well.

SALAD NICOISE

METHOD

Tear the lettuce into pieces, put in a very large serving bowl, add all the sliced vegetables and toss. Add black olives, green beans, and new potatoes, stir in. Toss all the ingredients then add the sauce vinaigrette. SERVE IMMEDIATELY.

Lovely light lunch/supper on a summer day. Add wholemeal rolls or crusty bread. A glass of Rose' Wine, perfect.

Week 16- Macaroni & Pepper Salad/Tomato & Mozarella Salad

MACARONI & PEPPER SALAD

TOMATO & MOZARELLA SALAD

Hi and welcome to our Vegetarian Kitchen. This week is Wimbledon Week and it has been hot ,hot, hot! (40C on Centre Court) so our thoughts turn to salads and lighter dishes. "Salad" for many people is a limp lettuce leaf and a half-ripe tomato which maybe why they dislike salad!

Our Macaroni and pepper salad is delicious served cold with a Tomato and Mozarella side salad.

MACARONI & PEPPER SALAD

Serves 4 to 6

INGREDIENTS

1 lb (450g) Macaroni (cooked)

1 Red or Green Pepper (chopped)

2 Spring Onions (chopped)

4 Radishes (sliced into rings)

2 tablespoons chopped fresh Parsley

6 Tablespoons Mayonnaise

3 Tablespoons Lemon Juice

1/2 teaspoon salt

Black Pepper

METHOD

Cook the macaroni in boiling water until cooked al dente (still firm). Drain. Allow to cool.

Put the macaroni in a large bowl and stir in the mayonnaise. Add the chopped Pepper, Spring Onions, and sliced Radishes and stir well. Next stir in lemon juice. Add salt and black pepper and parsley and mix lightly.

Cover the bowl with cling film and chill for 1 hour. SERVE.

TOMATO & MOZARELLA SALAD

INGREDIENTS

3 Large Tomatoes

130g - 160g Mozarella Cheese (if not try Ementhal slices (6)

Fresh Basil leaves

salt & black pepper

Olive oil to drizzle over

METHOD

On a large plate, arrange the slices of tomato, then slices of cheese, alternating. Drizzle over olive oil, salt & pepper, and garnish with Basil leaves. SERVE

A lovely meal on a hot, sunny day. Also, it will brighten up a rainy day! ENJOY.