Almond Baba Ghanoush
Makes 5dl

Ingredients

5cl extra-virgin olive oil
2 large aubergines or eggplants (about 0.2kg each), trimmed, peeled, and cut into bite-sized pieces
3 cloves garlic, minced
6 tablespoons almond butter
6cl chopped almonds, roasted (roasting instructions)
6cl lemon juice
3cl minced Italian parsley, plus sprigs for garnish
Salt and pepper to taste

Preparation

Heat 3cl oil in a large pan. Cook aubergines and garlic on medium heat 7 to 10 minutes, stirring occasionally, until the aubergines darken. Place aubergines, garlic, almond butter, almonds, lemon juice, parsley and remaining oil in a food processor or blender, and puree. Season with salt and pepper. Place in serving bowl and garnish with parsley sprigs. Serve with whole-wheat pita crisps or whole-wheat crackers.

Nutritional Analysis

Source: The Portfolio Eatingplan

ALMOND BLACK BEAN DIP WITH SMOKY PITA CHIPS
Serves 6

Ingredients
For the smoky pita chips:
1 (10½ oz/300g) package soft wholewheat tortillas
1 tbsp olive oil or canola oil
3 tbsp smoked paprika
½ tsp salt
Cooking spray or oil

For the dip:
1 (15oz/420g) can black beans, rinsed and drained
1 clove garlic, roughly chopped
¼ cup/60g extra firm tofu
2 tbsp almond butter
1 tsp cumin
1 tbsp extra virgin olive oil
Juice of 1 lime
½ tsp ground smoked paprika, plus additional for garnish
Ground black pepper to taste
Sliced, roasted almonds for garnish
480g fresh vegetable sticks-try carrots, cucumbers and bell peppers

Preparation
For the smoky pita chips:
Preheat oven to 175ºC/350ºF.  Brush tortillas with oil and sprinkle with smoked paprika and salt.  Cut into quarters and place in a single layer on a greased baking sheet.  Bake until crisp (10-12 minutes).

For the dip:
Combine black beans, garlic, tofu, almond butter, cumin, olive oil, lime juice and ½ tsp ground smoked paprika in a food processor and blend until smooth.  Season with salt and pepper.  Garnish with almonds and a dash of smoked paprika.  Serve with fresh vegetables and smoky pita chips.

Source: Portfolio Eatingplan

Nutritional Analysis

*Recommended daily allowance (Food labelling regulations)

Barbequed aubergine rolls with tofu and cashews
Serves 6

Something for the barbeque

Teriyaki is a Japanese sauce made with soy sauce, sake mirin, sugar and ginger. It is available from most Asian grocery stores or large supermarkets in the oriental aisles.

Ingredients

Olive oil, for cooking
1 bunch spring onions, chopped
2 carrots, peeled and grated
Small knob of ginger, peeled and finely grated
250g firm tofu, cut into chunks
100g roasted unsalted cashews, roughly chopped
3 tablespoons teriyaki sauce
Large handful of coriander leaves, chopped
2-3 large aubergines

For the dipping sauce (makes 250ml)

40g soft brown sugar
75ml rice wine vinegar
1 garlic clove, finely chopped
2 red chilles, deseeded and finely chopped
Handful of coriander leaves, finely chopped
Small knob of fresh root ginger, peeled and finely grated
150ml soy sauce
1 tablespoons sesame oil
Juice of 1 lime

Preparation

Make the dipping sauce: dissolve the sugar and vinegar in a small pan over low heat and boil for 5 minutes. Add the garlic, chillies, coriander and ginger. Mix the remaining ingredients together then stir in the hot sugar syrup mixture. Allow to cool completely then pour into a screw-topped jar.

Heat 2 tablespoons olive oil in a heavy-based frying pan or wok. Add the spring onions, carrots and ginger and gently fry for about 2 minutes. Add the tofu, cashews and teriyaki sauce and fry over medium heat for a minute. Mix in the coriander and remove from the heat. Leave to cool.

Slice the aubergines lengthways into 1/2cm-thick slices. Brush both sides with olive oil, then grill for about 5 minutes on each side on a griddle or on the barbeque until just tender. Remove from the heat and cool. Spoon 1-2 tablespoons of the filling at the widest end of each aubergine slice. Carefully roll the aubergine up then secure the ends in place with cocktail sticks.

When you are ready, place the rolls on the barbeque and cook for about 6 minutes, turning them halfway, until the filling is piping hot in the middle. Serve with the dipping sauce on the side.

Source: Times Magazine

Beet and Kale Pasta
Serves 6-8

Ingredients

3.5 dl onion, diced
3 cl olive oil, divided
1 kg beets, peeled, and diced
2 kg kale, roughly chopped
1.5 cl garlic, minced
4.5 cl freshly chopped dill
1.5 cl freshly chopped thyme
1 tsp salt
1 tsp freshly ground black pepper
0.5 kg penne, rigatoni, or farfalle wholewheat pasta
3 cl nutritional yeast flakes 

Method

In a large non-stick frying pan, saute the onion in 1 tbs of the olive oil for 3 minutes to soften. Add the beets and continue to saute the mixture an additional 7-8 minutes, or until the beets are crisp-tender. Add the kale and garlic and saute an additional 3 minutes. Add the fresh herbs, salt, and pepper, continue to saute the mixture until the kale starts to wilt, and then remove the frying pan from the heat.

Meanwhile, in a large pot of salted boiling water, cook the pasta until al dente. Remove 1 cup of the pasta cooking liquid and set aside. Drain the pasta well and return it to the large pot. Add the reserved cooking liquid, remaining 1 tbs of olive oil, and nutritional yeast, and toss well to thoroughly coat the cooked pasta. Add the sauteed vegetable mixture to the pasta, toss well, and watch the pasta turn a vibrant rosy color. Transfer the mixture to a large platter or bowl for service.

Source The Vegan Chef

BHEL PURI
Serves 3

Ingredients
Bhel Puri Mix:
½ cup (80g) diced red onions
½ cup (80g) diced plum tomatoes (seeds removed)
½ cup (75g) diced green bell pepper
¼ cup (30g) sweetened dried cranberries
2 tbsp slivered almonds
½ cup (120g) canned garbanzo beans/chickpeas (drained and rinsed)
¼ cup (4g) cilantro/coriander
1 chilli pepper (seeds removed)
3 cups (42g) brown puffed rice
1 cup (100g) broken ready salted tortilla chips

Dressing:
¼ tsp cayenne pepper
¼ tsp dry powdered ginger
¼ tsp garlic powder
¼ tsp onion powder
1 tbsp brown sugar
2 tbsp lemon juice
2 tbsp canola/rapeseed oil

Preparation
Combine all items for the mix except the puffed rice and tortilla chips.  Toss well.  Just before serving, add the rice and tortilla chips.  Toss.  Make the dressing by mixing the dry ingredients together.  Add lemon juice and whisk.  Add oil and whisk.  Pour dressing over the Bhel Puri mix and toss.  Serve immediately.

Recipe Source: India Curry

Nutritional Analysis

*Recommended daily allowance (Food labelling regulations)

BLACK EYED PEAS, SPINACH AND LEMON
Serves 2 (with rice on the side)

An excellent source of iron and folate

Ingredients
200g dried black-eyed peas (or beans)
3 tbsp extra virgin olive oil
3 cloves garlic, sliced
2 bay leaves
1 chilli, sliced          
1 heaped tbsp ground cumin
1 large red onion, diced
1 heaped tbsp smoked paprika
1 celery stick, sliced
Half a leek, sliced
1 large carrot, cut lengthways, sliced
150g baby spinach, washed
Juice of 1 lemon
Bunch of flat parsley, washed, chopped
Salt and pepper

Preparation
Soak the beans overnight in cold water. Drain and put in a saucepan.  Cover with twice as much fresh water to beans and a few ‘bean friends’ (not from the ingredients list - just whatever you have around: onion, bay, garlic, a chilli, tomato). Cook for around an hour.

When the beans are nearly soft, warm the olive oil in a thick-bottomed pot and sizzle the garlic, bay and chilli for a few seconds on a medium heat.

Add the cumin, onion, carrot, leek, celery and paprika and then cook with lid on for 10-15 minutes, stirring occasionally until they begin to soften and brown.

Discard any bean friends and then add the beans and remaining cooking liquor, some salt, and, if necessary, more hot water to cover the lot.

Simmer for 20-30 minutes on a medium heat with the lid off until the liquid only coats the beans. Remove from heat, stir in the parsley, lemon juice and two-thirds of the spinach so that it wilts. Check the seasoning and serve with the rest of the spinach, a blob of vegan yoghurt (optional), a splash of olive oil and a wedge of lemon.

Source: The Guardian

Nutritional Analysis (without additional ingredients)

*Recommended daily allowance (Food labelling regulations)

CHICKPEA, TOMATO, CHARD AND BREAD SOUP
Serves 4

Ingredients
50ml/2floz extra virgin olive oil
2 yellow onions, peeled and sliced
3 cloves garlic, peeled and finely chopped
1 medium dried chilli, crumbled
200g/7oz cooked chickpeas
400g/13oz tinned tomatoes
200g/7oz young chard leaves
2 slices ciabatta-style bread
Sea salt and freshly ground pepper

Preparation
Place 25ml/1floz olive oil in a saucepan large enough to hold all the ingredients over a medium heat.  When the oil is
warm, add the onions and cook, stirring from time to time for 10 minutes.

Add the dried chilli and garlic and cook for a further 5 minutes, seasoning with a little salt and freshly ground black pepper.  Add the chickpeas, stir to combine and then add the tomatoes.  Stir once again and cook over a low to
medium heat for 15 minutes.  Meanwhile, put a large pot of water on the stove, seasoned with salt.

Wash the chard leaves to remove any dirt and once the water is boiling, add the chard and cook for 3 minutes.  Drain and refresh gently under cold running water (this will stop the cooking process and help the chard to retain a lovely green colour in the soup).  Add the chard to the other saucepan.  Bread up the bread with your fingers and add bit by bit to the soup; you can add a little water at this point if the soup is too thick.

Once you have added the bread, remove the soup from the stove.  Pour in the remaining olive oil.  Taste and adjust seasoning as necessary.  Let the soup sit in a warm place with the lid on for 10 minutes (this allows the bread to absorb all the flavours from the soup).

Source of recipe: The Independent on Sunday, 6 July 2007

Nutritional Analysis
#Details in brackets given for Three Bean and Red Lentil fresh Soup made by New Covent Garden Food Co.

*Recommended daily allowance (Food labelling regulations)

Christmas Menu

VEGA celebrates Christmas with:

Starter
Beetroot Salad

Main Course
Cobnut Roast with Sage & Onion Stuffing
Sage and Onion Roast Potatoes
Roasted Vegetables
Garden Peas
Served with Gravy

Dessert
Christmas Pudding
Served with Vanilla Dairy-Free Ice Cream

Note: This is a meal that should only be eaten occasionally, as this lunch meal provides you with approximately 90% of your GDA calorie intake.

BEETROOT SALAD
Serves 8

Ingredients
2 tbsp olive oil
2 tsp balsamic vinegar
4 cooked beetroot, peeled
2 carrots
2 apples
6 tbsp raisins
½ tsp salt
Freshly ground black pepper

Preparation
Cut beetroot into cubes, coarsely grate carrots and apples.  Place in a bowl and add raisins, oil and vinegar.  Mix well.  Season with salt and pepper.

COBNUT ROAST WITH SAGE AND ONION STUFFING
Serves 8

Ingredients
For the stuffing
6 slices wholemeal bread
½ cup/85g/3oz vegan margarine
4 tsp dried sage or 8 tsp of fresh, chopped sage
1 large onion finely chopped
Salt to taste

For the cobnut roast
1/6th cup/30g/1oz vegan margarine
2 sticks of celery, finely chopped
1 medium leek, finely chopped
1½ cups hot water
1 tsp yeast extract (e.g. marmite, vegemite, etc.)
3 cups/550g/16oz ground cobnuts
2 tbsp soya flour
2 tsp fresh herbs, such as winter savoury or
½ tsp dried herbs
3 cups/160g/6oz wholemeal breadcrumbs
Salt and pepper to taste

Preparation
For the stuffing
Melt the margarine in a saucepan and cook the onion until soft.  Break up the wholemeal bread, into fairly small pieces and mix into the onion and margarine with the sage and salt.

For the cobnut mixture
Melt the margarine in a large pan and cook the celery and leek in for a few minutes.  Mix the yeast extract into the hot water (or replace with a stock of your choice) and add this to the leek and celery.  Stir in the soya flour, cobnuts, herbs, breadcrumbs and seasoning and mix well.

Allow to cool slightly and lightly grease a loaf tin.  Place half the nut roast mixture into the tin and press down well.  Top with the sage and onion stuffing, press down once again and place the second half of the nut roast mix on top.  Bake in the oven for about 40 minutes at 180°C/360°F and then turn out of the tin and slice.  Serve with all the traditional trimmings.

Variations
The cobnuts may be substituted with cashews, hazelnuts or other nuts.  Additionally, wine and soya milk may be used in place of the water and yeast extract.  The sage and onion stuffing is optional, the roast works just as well without it.  A layer of sliced mushrooms and garlic is an alternative to the stuffing.

Recipe source: Vegan Family

SAGE AND ONION ROAST POTATOES
Serves 8

Ingredients
4lb/2kg potatoes, peeled and cut into desired size
4 tsp dried sage or 8 tsp chopped fresh sage
4 tbsp sunflower oil
1 onion, finely chopped
4 tbsp medium oatmeal
½ tsp salt

Preparation
Mix together the sage, oil, onion, oatmeal and salt to make a coating. Par-boil the potatoes until just beginning to soften. Remove from heat and drain well.  Rub the coating all over the potatoes and place in a baking tray.

Roast potatoes in a hot oven (200°C) until crispy and golden brown (at least 30 minutes).

As a variation, the potatoes may be coated in sunflower oil and plenty of sesame seeds before roasting.

Recipe source: Vegan Family

ROASTED VEGETABLES
Serves 8

Ingredients
4 parsnips, peeled and quartered lengthways
4 sweet potatoes, peeled and cut into 1½cm cubes
4 large carrots, peeled and quartered lengthways
4 red onions, peeled and quartered
Fresh thyme
10 tbsp balsamic vinegar
8 tbsp olive oil
½ tsp salt
Freshly ground pepper

Preparation
Place all vegetables into a baking tray.  Season well.  Add plenty of thyme (left on the sprig).  Mix together balsamic vinegar and oil and pour over the vegetables.  Allow to marinate for up to an hour before roasting.

Roast vegetables in a hot oven (200°C) until crispy and golden.

Recipe source: Vegan Family

NUTRITIONAL YEAST GRAVY
Serves 7-8

Ingredients
1/3 cup/40g white unbleached flour
1/3 cup/65g nutritional yeast flakes
¼ cup/55g oil or margarine
2 cups/235ml water
1 tbsp soy sauce
Freshly ground black pepper to taste

Preparation
Toast the flour over a medium-low heat until you begin to small it, stirring often.  Stir in the yeast, and then add the oil.  Cook for a few minutes until bubbling, then add water and cook, whisking until it thickens and bubbles.  Add soy sauce, and season with salt and pepper to taste.  Serve immediately.  Please note that this gravy does not keep well.

Recipe source:The New Farm Vegetarian Cookbook

Nutritional Analysis per serving

*Recommended daily allowance (Food labelling regulations)

Dairy-free Vanilla Ice Cream
For example:

Christmas Pudding
Bought from for example Soy Foods or your local supermarket. For example:

Freshers' Fare Special Recipe - Dhal and Rice

In September and October each year Freshers’ fayres will be taking place at universities across the UK, introducing new students to their university, sports clubs, societies and local businesses.

Student life can be hectic, with lectures all day and studying and socialising in the evening. Good food keeps your energy up and keeps you healthy. Go for local seasonal vegetables and add some beans, lentils, nuts, tofu, falafel or veggie burgers or similar for protein, and brown rice, whole wheat pasta, noodles, bulgur wheat, potatoes or sweet potatoes for carbohydrates. Keeping some frozen vegetables in the freezer (if you have one) is a quick solution for when you don’t have any fresh vegetables.

To avoid cooking every evening you could cook for some friends one evening and then they can cook for you. If there are 4 of you you’ll have a meal cooked for you for 3 evenings.

Below is a recipe for a tasty and healthy meal which is cheap and easy to make.

Ramadan occurs during this time as well (2007), where Muslims all over the world fast during daylight hours. Ramadan lasts for a month and is a time for spiritual reflection, prayer, doing good deeds and spending time with family and friends. Click here for more information about Ramadan.

The 21-22 September 2007 is Yom Kippur, for Jews one of the holiest days of the year. Many Jews practice repentance, say prayers, and fast.

DHAL AND RICE
Serves 4

Ingredients
1 onion, diced
1-2 cloves garlic, finely chopped
1 tsp turmeric
1½ tsp cumin
1 tsp finely grated ginger root
¼ tsp ground cardamom (or 2 cardamom seeds)
½ tsp mustard seeds
3 cloves
½ tsp chilli powder (or some fresh chilli)
2 carrots
3-4 tomatoes
1 cup/190g dried lentils or split peas (if using split peas, soak overnight)
Sunflower oil for cooking
Miso or low salt vegetable stock
2 cups/370g brown rice (you can use white rice if you can't find brown rice)
1 cup/145g peas
 
Preparation
There are many varieties of dhal and you should experiment with the spices, to find a version that suits you.  Fry onion and spices in oil until golden brown.  Meanwhile, boil ½ cup water and add the miso (or stock) and stir until dissolved.  Add the miso/stock, lentils and 3 cups of water to the onion and spices (if you wish to add salt, do not add it until after 15 minutes of cooking time as it will harden the lentils).

Bring to the boil and boil for 15 minutes, reduce heat, cover and simmer until lentils are tender (about 30 minutes), add carrots and tomatoes, remove cover and simmer over a very low heat (about 20 more minutes) until lentils are mushy and thick.  Cook brown rice (usually 30-40 minutes) in twice the amount of water and add peas towards the end.  Serve the dhal with the rice, adding salt (preferably reduced sodium salt) if required.

Why not sprinkle some seeds (such as sunflower seeds, pumpkin seeds and linseed) on top of the dish just before you eat it for some added essential fatty acid, selenium, iron and zinc.

For dessert have some apple and orange for vitamin C.

Nutritional Analysis