Veggie Month

Recipes

Going veggie means introducing your taste buds to a more exciting eating experience and experimenting with world cuisines that aren't centred on meat.

Treat yourself to some mouth-watering, meat-free meals from our selection of easy recipes below. Veggie food is delicious, nutritious and easy to make.

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THAI BEAN BURGERS & SWEET POTATO WEDGES

Serves 4

Ingredients

• 3 large sweet potatoes - peeled
• Sprig of rosemary - taken off stalk
• Fresh ground black pepper
• 1 tbsp olive oil

Burgers

• 2 x 400g (2x14oz) cans butter beans - drained and rinsed
• 6-8 spring onions - chopped
• 1 clove garlic - peeled and chopped
• 2.5cm (1in) piece of fresh ginger - grated
• 1 small red chilli
• Handful fresh coriander leaves
• 1 lemongrass stalk - top and tail it, then smash it under handle of a knife and chop
• 1 lime - juice
• 1 tbsp soy sauce
• 100g (3.5oz) plain flour
• Olive oil for frying
• Fresh ground pepper

Method

1. Pre-heat oven to 180 C/350 F/Gas Mark 4. Cut the potatoes into wedges, oil a baking sheet, place on wedges and turn in the oil. Sprinkle with rosemary and pepper. Bake for approx 20-25 minutes.
2. In a blender/processor put the garlic, ginger, chilli, coriander, smashed and chopped lemon grass, lime juice and soy sauce and whiz until smooth paste. (If you don't have a blender/ processor chop the ingredients very, very finely). Roughly mash the butter beans, add the chopped spring onions and paste, mix well and mould into burger-shaped patties. Put the flour on a plate and season with fresh ground black pepper. Gently turn the patties in the flour to coat. In a large frying pan add the oil and fry the burgers on a high heat for a few minutes each side.
3. Serve with a delicious fresh salad.

SIZZLING TOFU STIR FRY

Adapted with kind permission from Rose Elliot's 'Vegetarian Christmas'.

Serves 4

Ingredients

• 1 tbsp sesame oil
• 2 tsp Thai red curry paste
• 2 tsp grated fresh ginger
• 2 garlic cloves - crushed
• 300g (10 oz) beansprouts
• 1 red pepper - de-seeded, cored and thinly sliced
• 1 bunch of spring onions - trimmed and chopped
• 125g (4 oz) button mushrooms
• 150g (5 oz) baby sweetcorn - sliced diagonally
• 150g (5 oz) mangetout - halved lengthways
• 1 tbsp Tamari or other soy sauce

Marinade

• 1 tbsp grated fresh ginger
• 4 garlic cloves - crushed
• 1 tsp maple syrup
• 1 tsp Dijon mustard
• 4 tbsp soy sauce
• 2 x 250g firm tofu - cut into 5mm (1/4 inch) slices
• Olive oil for shallow-frying

Method

1. Start by marinating the tofu. In a shallow dish, mix together the ginger, garlic, maple syrup, mustard and soy sauce. Toss the cubes of tofu in this mixture so that they are well coated. Leave to marinate for as long as you can - no less than 20 minutes and up to 24 hours.
2. To make the stir-fry, heat the sesame oil in a wok until it is smoking hot, then add in the curry paste; stir for a few seconds over the heat, then put in the garlic and ginger, and stir again. Add all the vegetables to the wok and stir-fry for a minute or two then cover and leave to cook for 5 minutes or until the vegetables are tender.
3. Meanwhile, drain the tofu, saving any remaining marinade. Fry the tofu on both sides in hot oil until crispy. You will probably have to do this in two batches and keep the finished pieces hot under the grill.
4. Add any reserved marinade to the vegetables and serve with the sizzling hot tofu.
5. As an accompaniment, try Basmati rice or couscous.

ROASTED VEGETABLES

Serves 4

Ingredients

• 2 courgettes
• 1 red pepper
• 1 green pepper
• 2 small (or 1 large) red onions
• 1 aubergine
• 2 carrots
• 1 sweet potato
• 1 beetroot
• 100ml olive oil
• 2 tbsp balsamic vinegar
• 1 tsp mixed herbs
• NOTE: Experiment with different vegetables

Method

1. Preheat the oven to 180 C/350 F/Gas 4.
2. Wash and trim al the vegetables, then cut into 2 inch long pieces.
3. Mix the oil, vinegar and herbs together and stir well.
4. Arrange the vegetable pieces on a baking tray and pour the oil mixture over them. Mix them around to make sure they are all covered.
5. Place in the oven for 30-40 minutes or until the vegetables are soft.
6. Serve with couscous and humous.

SHEPHERD'S PIE

Serves 4

Ingredients

• 1 onion - peeled and finely chopped
• 2 cloves garlic - peeled and crushed
• 225g frozen soya mince
• 1 x 400g (14 oz) tin tomatoes
• Mixed herbs
• Salt and freshly ground black pepper
• Vegetable stock cube (Oxo vegetable or Marigold Swiss Vegetable Bouillon powder)
• 50g frozen peas
• 1 carrot - peeled and finely chopped
• 6 medium potatoes - peeled
• 3 tbsp soya margarine
• 4 tbsp soya milk

Method

1. Pre-heat oven to 220 C/430 F/Gas 7.
2. Fry the onion and garlic in a little oil until softened.
3. Add the soya mince, vegetable stock, tomatoes, carrots, peas, herbs and salt and pepper. Simmer for about 20-30 minutes.
4. Peel the potatoes and quarter them. Boil them in a separate pan for about 15 minutes until soft. Mash the potatoes with the margarine and milk.
5. Pour soya mixture into an ovenproof dish, and place mashed potato on top. Smooth down with a fork.
6. Cook in the oven for about 20 minutes until the top has browned.

For a large selection of vegetarian recipes check out some of the cookery books on sale in the Animal Aid shop.