veg it arian

7/31/2019 Veg It Arian

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Healthy Vegetarian Recipes

1. Barley Cake Garni2. Bok Choy with Tofu3. Braised 'Three Precious Jewels'4. Braised Bamboo Shoots5. Braised Chinese Broccoli6. Braised Eggplant (Aubergines)7. Broccoli Salad8. Broccoli with Mung Bean Sprouts9. 'Coral' Cabbage10. Casserole of Vegetables11. Cheese Round12. Chick Pea and Mushroom Curry13. Chick Pea and Tomato Casserole14. Chinese Cabbage and Mushrooms

15.Chinese Cabbage and Straw

Mushrooms in Cream Sauce

16. Chinese Cabbage Casserole17. Chinese Noodle with Asparagus18. Chinese Pepper with Green Beans19. Chinese White Cabbage with Chilies20. Corn Pudding21. Country Hot Pot22. Courgette Fritters23. Crunchy Croquettes24. Cucumber and Cheese Mousse

56. Stir-Fried Cauliflower57. Stir-Fried Chinese Greens58. Stir-Fried Green Beans and Bean

Sprouts

59. Stir-Fried Green Cabbage60. Stir-Fried Leeks with Wooden Ears61. Stir-Fried Mixed Vegetables62. Stir-Fried Mushroom with Black Beans63. Stir-Fried Mushrooms and Bamboo

Shoots

64. Stir-Fried Sesame Vegetables65. Stir-Fried Snow Peas with Chinese

Mushrooms

66. Stir-Fried Bamboo Shoots with StrawMushrooms

67. Stir-Fry Pancake Stack68. String Beans in Garlic69. Stuffed Eggplant70. Stuffed Peppers with Herbes de

Provence

71. Sweet and sour veggies72. Sweet Potato and Parsnip Cakes73. Three Whites in Cream Sauce74. Tofu and Vegetable Kebabs75. Tofu Quiche76. Tofu Ragout
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25. Dry-Braised Bamboo Shoots withPreserved Snow Cabbage

26. Dry-Fried French Beans27. Eggplant and Vegetable Medley28. Eggplant Bake29. Eggplant with Parmesan and

Mozzarella

30. Fried Tofu31. Hot and Sour Cabbage32. Leek and Swiss Cheese33. Milanese Oat Cutlets34. Millet Pilaf35. Mixed Curried Beans36. Mushroom and Almond Croustade37. Mushroom Kebabs38. Noodles with Eggplant and Peanuts39. Nut Roast40. Pasta with Peas and Fennel41. Peanut Roast42. Pitta Crunch43. Poached Vegetables with Oyster Sauce44. Potato Fritters45. Red Onion and Cheese Tarts46. Savory Choux Fritters47. Savory Onion Dumplings48. Soya Goulash

77. Turlu Guvec78. Vegetable Burgers79. Vegetable Pie80. Vegetable Souffle81. Vegetarian "Shrimps"82. Vegetarian Chop Suey

More Vegetarian Recipes

Earn whilewaiting for the

food
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3/22

49. Soya Risotto50. Steamed Cauliflower51. Shredded Cabbage with Red and

Green Peppers

52. Spicy Cabbage Szechwan Style53. Spinach and Cheese Quenelles54. Spinach and Herb Loaf55. Stir-Fried Broccoli

Braised Chinese Broccoli RecipeIngredients :

450 g Chinese broccoli

3 tablespoons Oil

1 teaspoon Salt

1 teaspoon Sugar

1 tablespoon Soy sauce

Method :

Trim off the tough leaves and blanch the rest in a slightly salted boiling water until soft.

Remove and strain. Heat a wok until hot. Add the oil and wait until it starts to smoke. Stir-

fry the broccoli with the salt and sugar for 1 -2 minutes. Remove and arrange neatly on a

long serving dish. Pour on the soy sauce and serve.

Braised Eggplant Recipe(Aubergines)

Ingredients :

275 g Eggplant (aubergines)

2.5 cups Oil for deep-frying

2 tablespoons Soy sauce

1 tablespoon Sugar

2 tablespoons Water

1 teaspoon Sesame seed oil

Method :
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Choose the long, purple variety of eggplant. Discard the stalks and cut the eggplant into

diamond-shaped chunks. Heat oil in a wok until hot. Deep-fry the eggplant chunks in

batches until golden. Remove with a slotted spoon and drain. Pour off excess oil leaving

about 1 tablespoon in the wok. Return the eggplant to the wok and add the soy sauce,

sugar and water. Cook over a fairly high heat for about 2 minutes, add more water if

necessary. Stir occasionally. When the juice is reduced to almost nothing, add the sesame

seed oil, blend well and serve.

Broccoli Salad RecipeIngredients :

2 heads Fresh broccoli

2 tablespoons Vegetable oil

1 tablespoon Salt

2 tablespoons Light soy sauce

2 tablespoons Distilled white vinegar

2 tablespoons Sesame oil

1/4 teaspoon Salt

1 tablespoon White sugar

Method :

Separate the broccoli into bite-sized florets. Peel tough skin off stem and quarter it into 2

inch pieces cut slantwise. Bring 2.5 quarts water, 2 tablespoons oil and 1 tablespoon salt to

boil. Add the broccoli and boil quickly for 1 minute. Plunge into cold water to set color, drain

and place on platter or in a bowl. Using a small bowl, combine the soy sauce, vinegar,

sesame oil, salt and sugar. Pour the mixture over the broccoli and toss. This salad can be

served hot or cold.

Casserole of Vegetables RecipeIngredients :

2 tablespoons Wooden ears, dried

1 cake Bean curd (tofu)

100 g French beans or snow peas

100 g Cabbage or broccoli

100 g Baby corn or bamboo shoots

100 g Carrots


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4 tablespoons Oil

1 teaspoon Salt

1 teaspoon Sugar

1 tablespoon Light soy sauce

1 teaspoon Cornflour mix with 1 tablespoon cold water

Method :

Soak the Wooden Ears in water for 25 minutes, rinse them and discard the hard roots, if

any. Cut the bean curd into about 12 small pieces and harden the pieces in a pot of lightly

salted boiling water for 2-3 minutes. Remove and drain. Trim the French (green) beans or

snow peas. Leave whole if small, cut in half if large. Cut the vegetables into thin slices or

chunks. Heat about half of the oil in a flameproof casserole or saucepan. When hot, lightly

brown the bean curd on both sides. Remove with a slotted spoon and set aside. Heat the

remaining oil and stir-fry the rest of the vegetables for about 1.5 minutes. Add the bean

curd pieces, salt, sugar and soy sauce and continue stirring to blend everything well. Cover,

reduce the heat and simmer for 2-3 minutes. Mix the cornflour with water to make a

smooth paste, pour it over the vegetables and stir. Increase the heat to high just long

enough to thicken the gravy. Serve hot.

Chick Pea and Mushroom Curry RecipeIngredients : Serves 4

50 g/2 oz split peas, soaked overnight30 ml/2 tbsp oil

25 g/1 oz/2 tbsp butter or margarine

2 garlic cloves, crushed

2 onions, chopped

15 ml/1 tbsp curry powder

45 ml/3 tbsp tomato puree (paste)

50 g/2 oz creamed coconut, grated

225 g/8 oz button mushrooms, quartered

400 g/14 oz/1 large can of chick peas (garbanzos)

Salt and freshly ground black pepper

Boiled rice, to serve

Method :

Cook the split peas in boiling water until tender, then drain. Heat the oil and butter or

margarine and fry (saute) the garlic and onions until soft but not brown. Stir in the curry


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powder to taste and cook for

1 minute, then stir in the tomato puree, coconut and mushrooms and cook for 5 minutes.

Add the chick peas and season to taste. Cover and simmer for 10 minutes until all the

ingredients are tender and well combined. Serve with boiled rice.

Chick Pea and Tomato Casserole RecipeIngredients : Serves 4

30 ml/2 tbsp olive oil

1 celery stick, chopped

1 carrot, chopped

1 onion, chopped

2 garlic cloves, chopped

100 g/4 oz shallots, cut into wedges

45 ml/3 tbsp dry white wine

400 g/14 oz/1 large can tomatoes, chopped

10 ml/2 tsp dried oregano

400 g/14 oz/1 large can of chick peas (garbanzos), drained

400 g/14 oz/1 large can of cannellini beans


15 ml/1 tbsp chopped parsley

Method :

Heat the oil and fry (saute) the celery, carrot, onion and garlic until soft but not brown. Add

the shallots and fry until just golden. Add the wine and cook for 2 minutes until it has

evaporated. Stir in the tomatoes and oregano and bring to a simmer, then stir in the chick

peas and beans and simmer gently for about 15 minutes until the sauce is thick. Season to

taste and serve sprinkled with the parsley.

Chinese Cabbage and Mushrooms RecipeIngredients :

8 Dried Chinese mushrooms

450 g Chinese cabbage leaves

3 tablespoons Oil

1 teaspoon Salt

1 teaspoon Sugar


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1 tablespoon Soy sauce


Method :

Soak the mushrooms in warm water for about 20 minutes. Squeeze them dry and discard

the hard stalks. Keep the water. Cut each mushroom in half or into quarters depending onthe size. Cut the cabbage leaves into pieces about the size of a large postage stamp. Heat

the oil in a wok, add the cabbage and the mushrooms and stir-fry until soft. Add the salt,

sugar and soy sauce and cook for a further 1.5 minutes. Mix in some of the water in which

the mushrooms were cooked and the sesame seed oil. Serve.

Chinese Cabbage and Straw Mushrooms in Cream Sauce

RecipeIngredients :

400 g Chinese cabbage

350 g Canned straw mushrooms or 225g fresh straw mushrooms

4 tablespoons Oil

1 1/2 teaspoon Salt

1 teaspoonSugar

1 tablespoon Cornflour mixed with 3 tablespoons cold water

125 ml Milk

Method :

Separate the cabbage leaves and cut each leaf in half lengthwise. Drain t he straw

mushrooms. If using fresh ones, do not peel them but just wash and trim off the roots. Heat

3 tablespoons oil in a hot wok and stir-fry the cabbage leaves for about 1 minute. Add the

salt and sugar and continue stirring for another minute or so. Remove the cabbage leaves

and arrange them neatly on one side of a serving dish. Heat the remaining oil until hot, then

reduce the heat and add the cornflour and water mixture and the milk and stir until

thickened. Pour about half of the sauce into a jug (pitcher) and keep warm. Add the

mushrooms to the remaining sauce in the wok and heat them thoroughly over high heat.

Remove the mushrooms and place them next to the cabbage leaves on the plate. pour the

sauce from the jug evenly over the cabbage and mushrooms and serve.

Chinese White Cabbage with Chilies RecipeIngredients : Serves


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1 1/2 kg Chinese white cabbage

3 Small fresh red chilies

2 Dried red chilies

1 1/2 teaspoons Szechwan peppercorns

2 teaspoons Salt

1/2 teaspoon Sesame seed oil

1 tablespoon Vegetable oil

Method :

Chop the cabbage coarsely, discarding the tougher parts. Coarsely chop the chilies, discarding the seeds.

Pound the peppercorns lightly. Place the cabbage in a large bowl, sprinkle evenly with the salt, chilies and

peppercorns. Toss to mix. Refrigerate for 2-3 days before serving. Sprinkle the cabbage with the oils, toss well and

serve.

Corn Pudding RecipeIngredients : Serves 4

15 ml/1 tbsp plain (all-purpose) flour

300 ml/4 pt cups milk

350 g/12 oz/1 large can of sweetcorn (corn), drained

1 egg white, whisked


Method :

Mix the flour to a paste with a little milk, then mix in all the ingredients, seasoning to taste

with salt and pepper. Turn into a greased souffle dish, cover with foil and bake in a

preheated oven at 180C/350F/gas mark 4 for 30 minutes until the centre is set.

Country Hot Pot RecipeIngredients : Serves 4

175 g/6 oz soya cubes

300 ml/0.5 pt/1.25 cups Vegetable Stock50 g/2 oz/0.25 cup butter or margarine

1 onion, chopped

1 leek, sliced

2 carrots, cubed

4 potatoes, cubed


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30 ml/2 tbsp tomato puree (paste)

25 g/1 oz/0.25 cup wholemeal flour

250 ml/8 fl oz/1 cup red wine

5 ml/1 tsp marjoram

5 ml/1 tsp thyme

225 g/8 oz button mushrooms

150 ml/0.25 pt single (light) cream

100 g/4 oz/1 cup blue cheese, crumbled



Method :

Soak the soya cubes in the stock for 30 minutes, then drain, reserving the stock. Heat the

butter or margarine and fry (saute) the soya until just browned, then add the vegetables

and fry for 2 minutes. Stir in the tomato puree and flour, then the wine, reserved stock,

herbs and mushrooms. Bring to the boil and simmer for 30 minutes. Stir in the cream and

cheese, season to taste and serve sprinkled with the parsley.

Cucumber and Cheese Mousse Recipe RecipeIngredients : Serves 4

1 cucumber, diced

Salt175 g/6 oz/0.75 cup full-fat soft cheese

5 ml/1 tsp chopped onion


15 ml/1 tbsp powdered gelatine

150 ml/0.25 pt water

30 ml/2 tbsp white wine vinegar

15 ml/1 tbsp caster (superfine) sugar

A pinch of ground mace

150 ml/0.25 pt double (heavy) cream, whipped

Method :

Sprinkle the cucumber with salt and leave pressed between two plates for 30 minutes. Mix

together the cheese and onion and season to taste. Dissolve the gelatine in the water over a

pan of hot water and stir into the cheese. Drain the cucumber and mix with the wine

vinegar, sugar and mace. Fold the cucumber and cream into the cheese mixture, spoon into


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a greased 900 ml/1.5 pt/3.75 cup ring mould and leave to set.

Eggplant and Vegetable Medley RecipeIngredients : Serves 4

1 eggplant (aubergine), sliced


15 ml/1 tbsp oil

2 leeks, sliced

1 large potato, sliced

50 g/2 oz mushrooms, sliced

0.5 small cabbage, sliced

400 g/14 oz/1 large can of tomatoes

5 ml/1 tsp paprika

75 g/3 oz/ 4 cup smoked cheese, sliced

50 g/2 oz/1 cup fresh breadcrumbs

50 g/2 oz/3 cup cashew nuts, ground

25 g/1 oz/2 tbsp butter or margarine,melted

Method :

Lay the eggplant slices on a plate, sprinkle with salt, cover and leave for 30 minutes. Heat

the oil and fry (saute) the leeks until soft. Place the potatoes in a layer in a base of an

ovenproof dish. Add the leeks, then the mushrooms and cabbage. Drain the eggplant andplace on top. Puree the tomatoes and their juice with the paprika in a food processor or

blender and pour over the vegetables. Layer the cheese on top. Mix the breadcrumbs and

nuts with the melted butter or margarine and season to taste. Sprinkle over the vegetables

and bake in a preheated oven at 180C/350F/gas mark 4 for 1.25 hours.

Eggplant Bake RecipeIngredients : Serves 4


1 onion, sliced


400 g/14 oz/1 large can of tomatoes, chopped



11/22


4 eggplants, thinly sliced

350 g/11 oz Mozzarella cheese, shredded

15 ml/1 tbsp chopped marjoram

15 ml/1 tbsp chopped basil

150 ml/0.25 pt White Sauce

25 g/1 oz/0.25 cup Parmesan cheese, freshly grated

Method :

Heat 45 ml/3 tbsp of the oil and fry (saute) the onion and garlic until soft but not brown.

Add the tomatoes and parsley, season with salt and pepper and leave to simmer for about

15 minutes until thickened slightly. Meanwhile, bring a large pan of salted water to the boil,

add the eggplants and boil for 2 minutes, then drain well and pat dry on kitchen paper

(paper towels). Spoon half the tomato sauce into the bottom of a shallow ovenproof dish.

Cover with half the eggplants and top with half the Mozzarella. Sprinkle with the marjoram

and basil and season with salt and pepper. Repeat the layers, then pour the White Sauce

over and sprinkle with the Parmesan. Cook in a preheated oven at 200C/400F/gas mark 6

for about 30 minutes until heated through and golden on top.

Mixed Curried Beans RecipeIngredients : Serves 4

100 g/4 oz/0.5 cup butter or margarine

2 onions, chopped


15 ml/1 tbsp ground coriander (cilantro)

5 ml/1 tsp garam masala

5 ml/1 tsp chili powder

400 g/14 oz/1 large can of tomatoes, chopped

5 ml/1 tsp sugar

300 g/11 oz/1 medium can of red kidney beans, drained

300 g/11 oz/1 medium can of borlotti beans, drained

300 g/11 oz/1 medium can of haricot (navy) beans, drained


Method :

Melt the butter or margarine and fry (saute) the onions until just browned. Add the garlic

and fry for 1 minute, then add the coriander, garam masala and chili powder and fry for a


12/22

few seconds. Stir in the tomatoes and sugar and simmer for 10 minutes. Stir in the beans,

season to taste and heat through thoroughly before serving.

Mushroom and Almond Croustade RecipeIngredients : Serves 4

100 g/4 oz/2 cups fresh breadcrumbs

100 g/4 oz/1 cup ground almonds


100 g/4 oz/1 cup flaked (slivered) almonds

1 garlic clove, crushed

2.5 ml/0.5 tsp dried mixed herbs

450 g/1 lb button mushrooms

450 ml/0.75 pt/2 cups soya milk

1 bay leaf

25 g/1 oz/0.25 cup plain (all-purpose) flour

150 ml/0.25 pt dry white wine

A pinch of grated nutmeg



Method :

Mix together the breadcrumbs and ground almonds and rub in the butter or margarine untilthe mixture resembles breadcrumbs. Add the flaked almonds, garlic and herbs. Press the

mixture into a greased pie dish and bake in a preheated oven at 230C/450F/gas mark 8

for 15 minutes until crisp. Keep warm. Meanwhile, put the mushrooms, milk and bay leaf in

a saucepan, bring to the boil and simmer for 5 minutes until the mushrooms are tender.

Remove the bay leaf. Blend the flour with the wine and stir in a little of the hot milk, then

mix it into the sauce, stirring well. Simmer for 5 minutes, then add the nutmeg and season

to taste with salt and pepper. Spoon on to the warm base and serve sprinkled with the

parsley.

Mushroom Kebabs RecipeIngredients : Serves 4

16 large button mushrooms


13/22

2 red (bell) peppers, cut into 6

1 zucchini (courgette), sliced

1 banana, sliced


50 g/2 oz/0.25 cup butter or margarine, melted

Method :

Thread the mushrooms, peppers, zucchini and banana on to four skewers, beginning and

ending with a mushroom. Season to taste with salt and pepper and brush with the butter or

margarine. Cook under a low grill (broiler) for 15 minutes, turning and basting frequently,

until the pepper and zucchini are tender.

Noodles with Eggplant and Peanuts RecipeIngredients :

1 medium Eggplant, cubed

1 teaspoon Salt

450 g Fresh Chinese wheat noodles

2 tablespoons Chinese rice wine

1 tablespoon Cornstarch

1/4 cup Red wine vinegar

1/3 cup Water

1 tablespoon Minced fresh ginger root

1 tablespoon White sugar

2 tablespoons Vegetarian fish sauce

2 cups Onion, sliced

3 tablespoons Canola oil

4 cloves Garlic, minced

1 Red pepper, julienne

4 tablespoons Unsalted dry-roasted peanuts, chopped

1 tablespoon Fresh mint, chopped

Method :

Place the eggplant cubes into a colander. Add the salt and toss well. Let the eggplant drain

for 15 minutes, then rinse with water. Let the eggplant drain again in the colander. Bring a

large pot of water to a boil. Add the noodles and boil them for about 5 minutes or until they

are soft. Drain and rinse well with cold water. Let the noodles drain in a colander for at least

10 minutes. Combine the rice wine with the cornstarch in a small bowl. Mix well and set


14/22

aside. Combine the red wine vinegar, water, ginger, sugar, imitation fish sauce and onions

in a saucepan. Bring the mixture to a boil, turn the heat to low and let the mixture simmer

for 5 minutes. Using a non-stick skillet, heat the remaining 1 1/2 tablespoons oil over

medium-high heat. When the oil begins to smoke, add the noodles, then place two or three

plates on top of them so that more surface are will brown. Let the noodles sit over medium-

high heat for 5 minutes. When the noodles have developed a golden brown curst on the

underside, remove the plates and turn the noodles over with a spatula and cook them 5

minutes on the other side. Then take the pan off the heat. Add the peanuts to the eggplant

mixture, and spoon it onto plates. Divide the noodles into 4 parts and place them atop the

vegetables and sauce. Sprinkle with mint and serve.

Pasta with Peas and Fennel Recipe

Ingredients : Serves 4150 ml/0.25 pt olive oil

400 g/14 oz fennel bulbs, diced

4 leeks, white parts only, finely chopped

150 ml/0.25 pt water

100 g/4 oz shelled peas


400 g/14 oz pasta shapes

50 g/2 oz/0.5 cup Parmesan cheese, freshly grated

Method :

Heat the oil in a pan and fry (saute) the fennel and leeks for about 2 minutes. Add the

water, bring to the boil, cover and simmer gently for 20 minutes. Add the peas and season

with salt and pepper. Uncover and simmer for 10 minutes until the peas are tender.

Meanwhile, bring a large pan of salted water to the boil, add the pasta and simmer for

about 10 minutes until the pasta is just cooked. Drain well, then toss in the sauce and serve

sprinkled with the Parmesan.

Soya Risotto RecipeIngredients : Serves 4


1 onion, chopped


15/22

2 carrots, diced

0.5 celeriac (celery root), diced

1 leek, sliced

1 courgette (zucchini), diced

250 ml/8 fl oz/1 cup dry white wine

Juice of 1 lemon

8 soya sausages

225 g/8 oz/1 cup brown rice

1 liter/1.75 pts/4.25 cups Vegetable Stock

4 tomatoes, skinned, seeded and chopped

250 ml/8 fl oz/1 cup creme fraiche


15 ml/1 tbsp snipped chives

Method :

Melt the butter or margarine and fry (saute) the vegetables until soft. Stir in the wine and

lemon juice, bring to the boil, cover and simmer for 5 minutes. Add the sausages and rice

and fry until the rice is coated. Pour in 150 ml/0.25 pt of the stock, bring to the boil and

simmer, uncovered, until the liquid is absorbed. Continue gradually adding the stock until

the rice is tender; this will take about 20 minutes. Add the tomatoes and creme fraiche,

season to taste and reheat, but do not allow the risotto to boil. Cover and leave to stand for

5 minutes, then serve sprinkled with the chives.

Shredded Cabbage with Red and Green Peppers RecipeIngredients :

450 g White cabbage

1 Green pepper (capsicum)

1 Red pepper (capsicum)

3 tablespoons Oil

1 teaspoon Salt


Method :

Thinly shred the cabbage. Core and seed the green and red peppers (capsicum) and thinly

shred them. Heat the oil in a wok until hot. Add the cabbage and the peppers and stir-fry

for 1 1/2 minutes. Add the salt and stir a few more times. Add the sesame seed oil to

garnish and serve either hot or cold.


16/22

String Beans in Garlic Recipe

Ingredients :

400 g String beans

1 large clove Garlic

3 tablespoons Oil

1 teaspoon Salt

1 teaspoon Sugar


Method :

Trim the beans. Leave them whole if they are young and tender, otherwise, cut them in

half. Crush and finely chop the garlic. Blanch the beans in a pan of lightly salted boiling

water. Drain and plunge in cold water to stop the cooking and to preserve the beans brightcolor. Heat the oil in a wok or frying pan. When it starts to smoke, Add the crushed garlic to

flavor the oil. Before the color of the garlic turns dark brown, add the beans and stir-fry for

about 1 minute. Add the salt, sugar and soy sauce and continue stirring for another minute

at most. Serve hot or cold.

Stuffed Eggplant RecipeIngredients : Serves 4

2 large eggplants (aubergines), halved



1 onion, chopped

4 tomatoes, skinned, seeded and chopped

250 ml/8 fl oz/1 cup Vegetable Stock

225 g/8 oz soya granules

175 g/6 oz/0.75 cup low-fat quark

30 ml/2 tbsp tomato puree (paste)5 ml/1 tsp chopped basil

5 ml/1 tsp dried oregano

15 ml/1 tbsp snipped chives


2 eggs, beaten


17/22

100 g/4 oz/1 cup Emmental (Swiss) cheese, grated


Method :

Cook the eggplants in boiling salted water for 5 minutes, then drain. Scoop out a little of the

flesh to make a boat shape, and crop the flesh. Heat the oil and fry (saute) the garlic andonion until soft but not brown. Add the chopped eggplant, tomatoes and stock, bring to the

boil, cover and simmer for 5 minutes. Prepare the soya granules according to the

instructions on the packet. Mix with the quark, tomato puree, herbs, eggs and cheese and

season to taste. Place the eggplants cut-side up in an ovenproof dish. Spoon the mixture

into the hollows, piling the rest on top. Pour over the tomato sauce and bake in a preheated

oven at 200C/400F/gas mark 6 for 20 minutes. Serve immediately.

Sweet and Sour Veggies RecipeIngredients :

1/4 cup Scallions, chopped

2 cloves Garlic, minced

1 cup Snow pea pods, de-stringed

1 small Yellow zucchini squash, sliced

1.5 cup Broccoli, cut into small pieces

350 g (12 oz) Straw mushrooms

1/2 cup Bean sprouts

1/2 cup Water chestnuts

1/2 cup Bamboo shoots

1/4 cup Red capsicum (pepper), chopped

1 small Canned pineapple chunks

1 small Canned mandarin orange slices

1 Ripe mango, peeled, seeded and sliced.

Sauce

1.5 cup Tamari

3 tablespoons Cornstarch

2 tablespoons Water

2 teaspoons Fresh ginger, grated

Pineapple juice (from the can)

Method :


18/22

Heat the wok with the cooking oil. Add scallions and garlic. Use enough oil so that it'll coat

all the veggies but not too oily. Stir-fry until the garlic starts to turn brown. Add the pea

pods, squash and broccoli. Cook for 3-5 minutes. Add the bean sprouts, water chestnuts,

bamboo shoots and capsicum. Cook for another 2 minutes or until veggies are slightly

tender but still crisp. Add the pineapple, oranges and mango. Cook for another 1 minute

and the add the sauce. When the sauce starts to bubble, remove from heat. Serve with

steamed white rice.

Sweet Potato and Parsnip Cakes RecipeIngredients : Serves 4

450 g/1 lb sweet potatoes, diced

225 g/8 oz parsnips, diced

15 ml/1 tbsp plain (all-purpose) flour

2.5 ml/0.5 tsp grated nutmeg


30 ml/2 tbsp milk

50 g/2 oz/0.5 cup rolled oats

50 g/2 oz/0.5 cup coarse oatmeal

30 ml/2 tbsp oil

Green salad, to serve

Method :

Cook the sweet potatoes and parsnips in boiling salted water for 15 minutes until just

tender, then drain and puree in a food processor or blender with the flour and nutmeg (or

mash with a potato masher). Season to taste and shape into eight rounds. Brush with the

milk and roll in the oats and oatmeal. Heat the oil and fry (saute) the cakes for 10 minutes

until golden on both sides. Serve warm with a green salad.

Three Whites in Cream Sauce RecipeIngredients :

275 g Chinese cabbage hearts

275 g Canned white asparagus spears

2 Celery heats

1 tablespoon Oil

1 Spring onion (scallion), cut into short length


19/22

3 slices Ginger root, peeled

1.5 teaspoon Salt

1 teaspoon Sugar

0.5 cup Milk

1 tablespoon Cornflour mixed with 2 tablespoons cold water

Method :

Cut the cabbage hearts lengthwise into thin strips. Blanch them in boiling water until they

are soft and remove. Arrange them neatly in the middle of a long serving dish. Drain and

place the asparagus spears on one side of the cabbage hearts. Cut the celery hearts

lengthwise into strips, blanch until soft and place them on the other side of the cabbage.

Heat the oil over low heat and add the onion and ginger root to flavor the oil. Discard as

soon as they start turning brown. Add the milk, salt and sugar and bring to the boil. Add the

cornflour and water mixture to thicken, stir to make it smooth and pour evenly over the

vegetables. Serve hot or cold.

Tofu and Vegetable Kebabs RecipeIngredients : Serves 4

350 g/12 oz smoked tofu, cubed

1 green (bell) pepper, seeded and cut into squares

1 orange pepper, seeded and cut into squares

1 courgette (zucchini), slicedGrated rind and juice of 1 lemon




100 g/4 oz/1 cup cashew nuts

15 g/0.5 oz/1 tbsp butter or margarine


1 shallot, finely chopped

5 ml/1 tsp ground coriander (cilantro)

5 ml/1 tsp ground cumin

15 ml/1 tbsp soft brown sugar

15 ml/1 tbsp desiccated (shredded) coconut

150 ml/0.25 pt creme fraiche

Method :


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Thread the tofu and vegetables on to soaked wooden skewers and arrange in a shallow dish.

Mix together the lemon rind and juice, the oil and parsley and season with salt and pepper.

Brush over the kebabs and leave to marinate for 30 minutes. Toss the nuts in a dry frying

pan (skillet) for a minute or two until golden brown, then remove from the pan and chop.

Melt the butter or margarine in a saucepan and fry the garlic and shallot for a few minutes

until soft but not brown. Remove from the heat and leave to cool slightly. Stir in the nuts

and the remaining ingredients. Grill (broil) the kebabs for about 20 minutes, turning and

basting with the marinade, until cooked through and golden. Serve with the cold sauce.

Vegetarian Chop Suey RecipeIngredients :

2 cakes Bean curd (tofu)

2 tablespoons Wooden ears, dried

175 g Broccoli

175 g Bamboo shoots

100 g Mushrooms

4 tablespoons Oil

1.5 teaspoon Salt

1 teaspoon Sugar

2 Spring onions (scallions), finely chopped


2 tablespoons Rice wine or dry sherry

1 teaspoon Cornflour, mixed with 1 tablespoon cold water

Method :

Cut the bean curd into about 24 small pieces. Soak the Wooden Ears in water for about 35

minutes, rinse them clean and discard any hard roots. Cut the broccoli and bamboo shoots

into uniformly small pieces. Heat a wok over a high heat, Add about half of the oil and wait

for it to smoke. Swirl the pan so that its surface is well greased. Add the bean curd pieces

and shallow-fry them on both sides until golden. Then scoop them out with a slotted spoon

and set them aside. Heat the remaining oil and add the broccoli. Stir for about 30 seconds

and then add the Wooden Ears, bamboo shoots and the partly cooked bean curd. Continue

stirring for 1 minute and then add the salt, sugar, spring onions, soy sauce and wine. Blend

well and when the gravy starts to boil, thicken it with the cornflour and water mixture.

Serve hot.


21/22

Vegetable Souffle RecipeIngredients : Serves 4

225 g/8 oz potatoes, diced

2 carrots, chopped

100 g/4 oz parsnips, chopped

100 g/4 oz cauliflower florets

100 g/4 oz broccoli florets

75 ml/5 tbsp single (light) cream

3 eggs, separated

100 g/4 oz/1 cup Cheddar cheese, grated


Method :

Cook the vegetables in boiling salted water until tender, then drain and mash. Beat in the

cream, egg yolks and cheese and season to taste with salt and pepper. Whisk the egg

whites until stiff, then fold into the vegetables. Spoon into a greased 18 cm/7 in souffle dish

and bake in a preheated oven at 200C/400F/gas mark 6 for 20 minutes until well risen

and lightly brown. Serve immediately

Vegetable Pie RecipeIngredients : Serves 4

900 g/2 lb courgettes (zucchini), chopped

250 ml/8 fl oz/1 cup oil

225 g/8 oz/2 cups Feta cheese, crumbled

3 eggs, beaten

25 g/1 oz/0.5 cup fresh breadcrumbs

15 ml/1 tbsp chopped dill (dill weed)


400 g/14 oz filo pastry (paste)

Method :

Place the courgettes in a pan with half the oil, cover and simmer gently until very soft, then

leave to cool. Add the cheese, eggs, breadcrumbs and dill and season to taste. Cover the

pastry sheets you are not working with with a damp cloth to prevent them drying out. Brush

the pastry sheets with oil and layer two-thirds of the pastry over a greased baking (cookie)

sheet. Cover with the filling, then top with the remaining oiled pastry sheets and seal the


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edges together well. Brush the top with oil, then bake in a preheated oven at

180C/350F/gas mark 4 for 35 minutes until golden brown.

veg it arian

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