Meat-Free Made Easy - Vegetarian Recipes

Posted on: 16 May 2008 by Gareth Hargreaves

Veggie inspiration including quick Korma, Mexi baked tortilla, hearty sausage hotpot, fast fruit crumble, ideas for sandwich fillings and more.


For National Vegetarian Week 2008, from 19th to 25th May, the Vegetarian Society have produced some basic, simple recipes for new vegetarians or new cooks called Meat-free Made Easy.

Quick Korma

Serves 4

Getting ready: 10 minutes

Cooking time: 25 minutes

Ingredients

1 tablespoon vegetable oil
1 onion, peeled and finely chopped
3 tablespoons Korma curry paste
1 tin chopped tomatoes
2 large handfuls broccoli florets (not too large)
1 large handful frozen long green beans
1 tin chickpeas, drained and rinsed
1 tablespoon tomato puree
½ packet basmati rice
2 - 4 naan bread

Method

Heat the oil in a large saucepan and fry the onion until soft. Stir in the curry paste and cook for a further 2 minutes.

Stir in the chopped tomatoes and broccoli and bring to the boil. Cover the pan and turn down the heat to simmer for 20 minutes, until the broccoli is cooked but not soft.

Add the green beans, chickpeas and tomato puree, bring back to the boil and simmer for a further 5 minutes. Serve with basmati rice and warm naan bread cooked according to packet instructions.

You could also try:

  • Madras or balti curry paste for a spicier version.
  • Using cauliflower instead of broccoli.

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Vegetarian Week - HotpotHearty Sausage Hotpot

Serves 4-6

Getting ready: 5 minutes

Cooking time: 25 minutes

Ingredients

1 onion, peeled and chopped
1 tablespoon vegetable oil
1 tin baked beans
1 tin chopped tomatoes
3 teaspoons mixed herbs
1 packet vegetarian sausages

Method

Step one: Fry the chopped onion in oil until beginning to brown.

Step two: Add the beans, tomatoes and herbs. Bring to the boil and then simmer until ready to serve.

Step three: Fry the sausages until browned. Cut into chunks then add to the beans. Continue to simmer for up to 15 minutes until required. Serve with crusty bread.
You could also try…
- Adding some chilli to spice it up.
- Using a different variety of baked beans, such as BBQ flavour.

Vegetarian Week - TortillaMexi Baked Tortilla

Serves 4

Getting ready: 15 minutes

Cooking time: 15 minutes

Ingredients

2 tins red kidney beans, drained
squeeze lime juice (to taste)
5-6 teaspoons chilli sauce
4 spring onions, chopped
2 cloves garlic, finely chopped
quarter block cheddar cheese, grated
4 large tortilla wraps
1 pot sour cream or guacamole

Method

Heat oven to Gas 6/200C.

In a large bowl roughly mash the beans, lime juice and chilli sauce. Then add the spring onion and garlic.

Spread half the mixture onto one wrap, keeping a border around the edge, then sprinkle the cheese over and cover with the second wrap. Repeat using remaining wraps and mixture.

Place on a baking tray and cover loosely with foil. Bake for 10 minutes. Remove foil and bake for a further 5 minutes. Serve with sour cream or guacamole.

You could also try:

  • Using jalapeno peppers instead of chilli sauce.
  • Adding fresh herbs such as coriander.

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Vegetarian Week - SoupSimple Veg Soup

Serves 4

Getting ready: 10 minutes

Cooking time: 25 minutes

Ingredients

2 tablespoons vegetable oil
1 onion, peeled and chopped
2 leeks washed, trimmed and chopped
1 litre light vegetable stock
1 baking potato, peeled and cut into cubes
2 handfuls frozen peas

Method

Heat the oil in a medium sized saucepan and fry the onion and leeks until soft.

Add the stock and potato and bring to the boil. Simmer for 20 minutes.

Add the peas and bring back to the boil, then simmer for 5 minutes.

Cool slightly and blend with a food processor. Season to taste and serve piping hot with bread.

You could also try:

  • Using parsnip instead of potato.
  • Making a simple stew by adding a tin of tomatoes and chickpeas.

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Vegetarian Week - Spag BolSuper Spag Bol

Serves 4

Getting ready: 10 minutes

Cooking time: 35 minutes

Ingredients

2 tablespoons vegetable oil
1 onion, peeled and chopped
1 red pepper (seeds removed), chopped
1 aubergine, chopped
1 packet vegetarian mince
1 jar pesto (green or red)
2 tablespoons tomato puree
2 teaspoons yeast extract
½ packet dried spaghetti

Method

Step one: Heat the oil in a large saucepan. Fry the chopped onion, red pepper and aubergine in the oil for about 10 minutes, stirring frequently, until reduced in size and softened. Add the mince and cook for a further three minutes.

Step two: Add the jar of pesto together with 1½ cups water. Cover and cook for about 20 minutes, until the liquid is absorbed.

Step three: Add tomato puree, yeast extract and black pepper (to taste). Serve with spaghetti, cooked according to the instructions on the packet.

You could also try:

  • Adding 2 teaspoons chilli powder and serve with rice instead of pasta.
  • Adding a little less water and more veg to make a cottage pie filling.

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Vegetarian Week - CrumbleFast Fruit Crumble

Serves 4

Getting ready: 5 minutes

Cooking time: 25 minutes

Ingredients

1 packet frozen fruit (e.g. summer fruits or raspberries)
2 tablespoons sugar
1 handful porridge oats
1 tablespoon desiccated coconut
1 tablespoon golden syrup
2 tablespoons vegetable oil

Method

Step one: Preheat oven to 180C / Gas mark 5. Grease an ovenproof dish with a little of the oil.

Step two: Put the frozen fruit into the dish. Sprinkle a tablespoon of sugar over and stir it into the fruit.

Step three: Mix together the oats, leftover sugar and coconut in a bowl. Put the oil and golden syrup into a saucepan and gently melt. Then mix with the oat mixture and sprinkle over the fruit.

Step four: Bake in the oven for 25 minutes until the fruit is starting to ooze through the oats. Remove from the oven and serve straight away or leave until cool. The topping will be crunchy if served hot.

You could also try:

  • A dollop of thick cream or ice cream on the side.
  • Using chopped hazelnuts or walnuts instead of coconut.

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Vegetarian Week - Cold SandsIdeas For Sandwiches

Cold

  • Grated carrot and shredded lettuce mixed with hummus in a toasted pitta.
  • Cheddar cheese ploughman’s on thick wholemeal or white bread.
  • Mushroom or chickpea pate with lettuce and cucumber in a roll.
  • Goat’s cheese and sliced beetroot on a bagel.

Hot

  • Avocado, tomato and mozzarella on bagel, warmed in the oven.
  • Veggie sausage baguette with tomato and mustard.
  • Stir fry vegetables with cashew nuts in a warm tortilla wrap.
  • Veggie burger with tomato salsa in a toasted bap.

Baked potatoes

Most of our main course recipes would make excellent fillings for baked potatoes, either as leftovers or in their own right. So if you’re mad about spuds, consider using baked potatoes instead of rice or spaghetti.

© The Vegetarian Society

Web Links

The Vegetarian Society: www.vegsoc.org

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