Four Veggie Recipes: Nut Roast, Lentil Bake, Bean Stew, Mexican Beans (Vegetarian)

Member Name: Kukana

Product:	Vegetarian
Date:	20/02/05 (24826 review reads)
Rating:

Advantages: Nutritious, Fairly cheap, Beans and lentils are low in fat

Disadvantages: Not so popular with meat-eaters!

I've always quite liked vegetarian food, although my husband is a definite meat-eater! About three years ago, our older son decided he would be a vegetarian... so usually I end up cooking two different options for our evening meal. Not wanting to spend hours in the kitchen, I discovered some fairly easy veggie meals, and also some variations on meat recipes which work well with beans instead.

My biggest tip when cooking for a vegetarian is to soak and then boil a large quantity of dried beans when you're home for a few hours and can check that they haven't boiled dry. Then when they're cool, drain them and divide into approximately 200g portions in small plastic bags, seal and freeze. This can be done either with a single type of bean, or with mixed beans. The ones we mostly use are pinto beans, black-eye beans and aduki beans. Red kidney beans tend to give us indigestion, so I don't buy them. Of course you can always use canned beans for convenience, but they are usually a lot more expensive than dried beans and it's not so easy to find organically produced canned ones.

Here are a few of our favourite recipes:

* Nut Roast * (serves 3-4)

1 onion, chopped
25g olive oil
225g mixed nuts, eg almonds, walnuts
100g bread
150ml vegetable stock or water
2 tsp marmite
1 tsp each parsley and thyme
1 egg

Cook the onion gently in oil until transparent (in a pan, or in the microwave). Grind the nuts and bread in a blender. Heat the stock and marmite together gently, then combine all the ingredients and mix well. The consistency should be like porridge, not too stiff. Turn into a shallow greased baking dish, level surface, sprinkle with a few extra breadcrumbs, and bake at 180C for half an hour until golden brown. Can top with grated cheese for extra protein and flavour.

Notes:
1) This is a great veggie option when cooking roast chicken or other meat. It's excellent served with roast potatoes and veggies, and works well with mint sauce or cranberry sauce, depending on what you're making for meat-eaters!
2) You can use any kind of nuts, but if you use peanuts (even in combination with others) there is a distinct peanut-butter flavour to the roast. Fine if you like peanut butter, but not otherwise.
3) Obviously this is not suitable for anyone with nut allergies!! However if you have gluten intolerance, any non-gluten bread can be used in place of regular bread.


* Brown lentil bake with pineapple * (serves 3-4)

1 cup brown lentils, soaked and cooked
2 tblsp olive oil
2 onions, chopped
1 garlic clove, minced
1 tsp Italian herbs
1 tblsp soy sauce
3/4 cup breadcrumbs
1 8oz can pineapple rings

Saute onion in oil, add garlic, drained lentils, parsley, herbs and soy sauce. Mix together, and stir in 1/2 cup breadcrumbs. Put in baking dish, and sprinkle with remaining crumbs. Cover and bake for 20 minutes. Remove cover. Top with pineapple and bake for 10-15 minutes more.

Note:
1) Again, any kind of breadcrumbs can be used, or can even be left out, although the consistency isn't so nice without the bread
2) I tend to make this when the meat-eaters are having some kind of chicken bake that can be cooked in the oven at the same time. We usually eat it with baked jacket potatoes (also cooked in the oven) and a couple of cooked vegetables. Sweetcorn goes particularly well.

* Country bean stew * (serves 2)

200g cooked dried beans
1 onion, chopped
1 garlic clove, minced
1 tblsp oil
1 tsp cumin seed
3 tblsp tomato ketchup
water or vegetable stock

Fry the onions and garlic gently in oil until soft. Mix with the other ingredients and place in a baking dish or a saucepan. Cover, and either simmer gently on the hob or cook at about 180C in the oven for about half an hour.

Notes:
1) Canned beans can of course be used instead
2) I usually make this when I'm cooking some kind of beef stew for the meat-eaters. I use the oven or the hob depending on what else I'm making at the same time. This can be served with new potatoes, rice, pasta, or fresh crusty bread.


* Mexican beans * (serves 1-2)

200g cooked beans
1 tblsp olive oil
1 onion, chopped
1 clove garlic, crushed
1/2 chopped green or red pepper (optional)
1 finely diced carrot
1/2 can chopped tomatoes or tomato puree
1/2 tsp basil
1/4 tsp chili powder (optional)
1/2 tsp cumin
salt and pepper

Gently fry the onion, garlic, carrot and pepper in the oil. Stir in the rest of ingredients and simmer for about ten minutes. Pour over the beans, cover, and cook for about half an hour at 180C in the oven, or else put the mixture in a large saucepan and simmer gently for about 15 minutes.

Note:
1) I make this when cooking Mexican Chicken for the rest of the family - use chicken breast rather than beans - and tend to put both in the oven unless I'm in a hurry. It goes well with potatoes, or pitta bread, and any vegetables. It's also good with a dollop of thick Greek yogurt on the top.

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