Here you will find a number of simple but tasty recipes that are particularly suited to a healthy vegetarian diet.
Invented by my mum and specially designed to support a balanced diet.
1 tin of chopped tomatoes
Same quantity of water
1 vegetable stock cube
A handful of red split lentils
A handful of green lentils
A handful of dried chick peas
1 or 2 peppers chopped up
2 medium-sized courgettes
Any other vegetables you fancy throwing in
Salt and pepper
Hold back the cheese and courgettes and sling everything else into a large, shallow casserole dish. Carefully cut the courgettes into half-inch thick slices and lay them on top of the casserole mixture so that it's covered. Cover the dish with foil and bake for 2 hours at 150°C (Gas mark 2).
Remove the foil and cover the casserole with grated cheese. Turn up the heat to 200°C (Gas mark 6) and brown the cheese.
Serve hot with rice, salad and yoghurt. Serves 4 people.
If your end result is too fluid then throw in two handfuls of lentils next time. Conversely, if your end result is too dry, go easy on the legumes next time.
A tasty spicy vegetarian recipe.
1 large onion, finely chopped
1 500g jar of Dolmio sauce
1 tin red kidney beans in chilli sauce
1 tin pinto beans
1 tin black-eyed beans
1 tin butter beans
1 red and 1 green pepper chopped up
1-2 tsp. hot chilli powder
1-2 tsp. mixed herbs
Worcestershire sauce (non-vegetarian)
Fry the onion in the oil. Put all other ingredients into a large saucepan, bring to the boil and then simmer. Add the onion when ready. Leave to simmer for about 30 mins.
Serve hot with soured cream and Doritos, or rice and yoghurt. Serves 4 people, or 5-6 if you serve with rice.
I also often use a tin of haricot beans and a tin of cannellini beans. See what you can find and experiment!
For cooking oil you can use Olive oil if you don't let it get too hot, but better sunflower oil, or rapeseed oil.
Tastes even better if you leave it over night and reheat. (Can be frozen.)
Garlic Mushrooms on Toast
I can't remember where I got this; I think I invented it myself, but I can't be sure.
1 small onion, finely chopped
Garlic, finely chopped or crushed
Bread for toasting
Butter, olive oil, salt, pepper
Melt the butter in a pan and gently sizzle the garlic, onion and rosemary for 5 minutes until softened and starting to brown.
At the same time, fry the mushrooms and courgette in olive oil until starting to brown and then transfer to the onion and garlic, leaving the juices behind.
Season the mixture with salt, pepper and whatever else you find suitable.
Fry the bread cubes in the mushroom/courgette juice (with extra oil if necessary) until crispy.
Toast some bread and top with the mushroom/courgette mix and top that with grated parmesan.
Some fresh rocket will go nicely with this.
So will a fried egg for extra protein.
An essential vegetarian recipe.
2 mugs of lentils, rinsed
4 mugs of water
1 handful of rice
1 onion, finely chopped
Salt, pepper and 1 stock cube
Butter and olive oil
Put the lentils, water, rice, salt, pepper and stock cube in a large saucepan, bring to the boil and turn down to simmer.
Fry the onion in a mixture of butter and olive oil.
Add the onion to the lentils which should be soft by now.
Add the juice of the lemon.
Add salt, pepper and lemon juice to taste (or just put it on the table so people can flavour their own).
Mum's Super Veggies
Nice one, mum!
1 tin of chopped tomatoes
Mange tout, baby corn, pepper, etc.
Salt, pepper and tomato puree
1 Mexican or Italian OXO cube
Chop the vegetables to the size you would like them.
Starting with the tomatoes, throw everything into a big saucepan.
Bring to the boil and simmer for about 20 minutes.
Yes, it really is that simple.
Eat it with rice, omelette and yoghurt, for example.