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Recipes

 

MEZZE

Falafel
Houmous Dip
Pitta Bread
Moutabel
Stuffed Vine Leaves
Rocket Salad Leaves (20g)
Fresh Melon Slices (200g)

Moutabel

Nutritional Analysis per serving (based on serving sizes suggested in recipes, or as stated)

 

Per serving

% of RDA*

Energy (kJ/kcal)

3457kJ/823kcal

 

Protein

24g

 

Carbohydrate

105g

 

  Of which sugars

22g

 

Total fat

38g

 

  Saturated fat

5g

 

  Monounsaturated fat

21g

 

  Polyunsaturated fat

9g

 

Fibre (Englyst)

11g

46%

Sodium

1.7g

 

Potassium

1917mg

 

Sodium/Potassium ratio

0.89

 

Vitamin B1 (thiamin)

0.63mg

45%

  B2 (riboflavin)

0.25mg

16%

  B12

0.00mg

 

  Folate

121mg

61%

Vitamin D

0.00mg

 

Calcium

493mg

62%

Magnesium

190mg

63%

Iodine

6mg

4%

Zinc

3.29mg

22%

Iron

8.59mg

61%

Selenium

7mg

14%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt**

823

22g

38g

5g

4.1g

41%

24%

54%

25%

68%

of your guideline daily amount (GDA***)

 

FALAFEL
Serves 4

Falafel

Ingredients
200g/1 cup dried chick peas or 400g/16oz can chickpeas or garbanzo beans
1 large onion, chopped
2 cloves of garlic, chopped
3 tbsp fresh parsley, chopped
1 tsp coriander
1 tsp cumin
2 tbsp flour
Reduced-sodium salt & pepper
Oil for frying

Preparation
Place dried chickpeas in a bowl and cover with cold water.  Allow to soak overnight (this step is not required if using canned chickpeas).
Drain chickpeas and place in a pan with fresh water.  Bring to a boil.
Allow to boil for 5 minutes, then let simmer on low for about 1 hour.
Drain and allow to cool for 15 minutes.

Combine chickpeas, garlic, onion, coriander, cumin, reduced-sodium salt and pepper in a medium bowl.  Add the flour.
Mash the chickpea mixture, ensuring the ingredients mix well together.  You can also combine them using a food processor.

Form the resulting thick paste into small balls, about the size of Ping-Pong balls.  Flatten slightly.

Fry in 2 inches of oil at 350F, until golden brown (5-7 minutes).

Serve hot.

Source: Mideastfood.about.com

Nutritional Analysis

 

Per 100g

Per serving (138g)

% of RDA*

Energy (kJ/kcal)

626kJ/150kcal

864kJ/208kcal

 

Protein

4.5g

6.2g

 

Carbohydrate

11.5g

15.9g

 

  Of which sugars

2.9g

4.0g

 

Total fat

10.2g

14.1g

 

  Saturated fat

1.2g

1.6g

 

  Monounsaturated fat

5.1g

7.0g

 

  Polyunsaturated fat

3.2g

4.4g

 

Fibre (Englyst)

2.6g

3.6g

15%

Sodium

0.08g

0.11g

 

Potassium

362mg

500mg

 

Sodium/Potassium ratio

0.22

0.22

 

Vitamin B1 (thiamin)

0.07mg

0.09mg

6%

  B2 (riboflavin)

0.02mg

0.03mg

2%

  B12

0.00mg

0.00mg

 

  Folate

19mg

27mg

14%

Vitamin D

0.00mg

0.00mg

 

Calcium

44mg

61mg

8%

Magnesium

24mg

33mg

11%

Iodine

3mg

4mg

3%

Zinc

0.68mg

0.94mg

6%

Iron

1.62mg

2.24mg

16%

Selenium

1mg

1mg

2%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt**

208

4.0g

14.1g

1.6g

0.3g

10%

4%

20%

8%

4%

of your guideline daily amount (GDA***)

 

HOUMOUS DIP
Serves 10 as a dip

Ingredients
400g cooked chickpeas
1-2 cloves of garlic, chopped
1 tbsp olive oil
Lemon juice to taste
1 tbsp tahini
Paprika to serve
Reduced-sodium salt and freshly ground black pepper

Preparation
Cook the garlic in some oil over medium heat for 7-8 minutes, uncovered, until the garlic is softened. Leave to cool then add to the chick-peas and tahini and whizz in a food processor until smooth. Season to taste with lemon juice, salt and pepper. Serve in a bowl with a little paprika sprinkled over the top.
Source: Tesco recipe leaflet

Nutritional Analysis

 

Per 100g

Per serving (46g)

% of RDA*

Energy (kJ/kcal)

728kJ/174kcal

335kJ/80kcal

 

Protein

8.7g

4.0g

 

Carbohydrate

16.0g

7.4g

 

  Of which sugars

0.9g

0.4g

 

Total fat

8.8g

4.0g

 

  Saturated fat

1.2g

0.5g

 

  Monounsaturated fat

3.9g

1.8g

 

  Polyunsaturated fat

2.9g

1.4g

 

Fibre (Englyst)

4.3g

2.0g

8%

Sodium

0.06g

0.03g

 

Potassium

409mg

188mg

 

Sodium/Potassium ratio

0.15

0.15

 

Vitamin B1 (thiamin)

0.16mg

0.07mg

5%

  B2 (riboflavin)

0.08mg

0.04mg

3%

  B12

0.00mg

0.00mg

 

  Folate

64mg

29mg

15%

Vitamin D

0.00mg

0.00mg

 

Calcium

90mg

42mg

5%

Magnesium

62mg

28mg

9%

Iodine

0mg

0mg

0%

Zinc

1.44mg

0.66mg

4%

Iron

2.73mg

1.26mg

9%

Selenium

1mg

0mg

0%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt

80

0.4g

4.0g

0.5g

0.1g

4%

<1%

6%

3%

1%

of your guideline daily amount

 

PITTA BREAD
Serves 8

Pitta Bread

Ingredients
250ml (9floz) warm water
375g (13oz) plain bread flour
1 tsp reduced-sodium salt
1 tbsp olive oil
1½ tsp caster sugar
1½ tsp dried yeast

Preparation
Place all ingredients in bread pan of a bread machine.  Select dough setting and press start.  When the dough is ready the machine will beep.

Turn dough onto a lightly floured surface.  Gently roll and stretch dough into a 25cm (10inch) rope.  With a sharp knife, divide dough into 8 pieces. Roll each into a smooth ball. With a rolling pin, roll each ball into a 6 to 18cm (3 to 7 in) circle. Set aside on a lightly floured work surface. Cover with a cloth. Let pittas rise about 30 minutes until slightly puffy.

Preheat oven to 260°C / Gas mark 10. Place 2 or 3 pittas on a wire cooling rack. Place rack directly on oven rack. Bake pittas 4 to 5 minutes until puffed and tops begin to brown. Remove from oven and immediately place pittas in a sealed brown paper bag or cover them with a damp drying cloth until soft. 

Once pittas are softened, either cut in half or split top edge for half or whole pittas. They can be stored in a plastic bag in the refrigerator for several days or in the freezer for 1 or 2 months.

Source: Allrecipes.co.uk

Nutritional Analysis

 

Per 100g

Per serving (77g)

% of RDA*

Energy (kJ/kcal)

977kJ/230kcal

752kJ177kcal

 

Protein

7.2g

5.5g

 

Carbohydrate

46.7g

35.9g

 

  Of which sugars

2.0g

1.6g

 

Total fat

2.9g

2.3g

 

  Saturated fat

0.4g

0.3g

 

  Monounsaturated fat

1.6g

1.2g

 

  Polyunsaturated fat

0.5g

0.4g

 

Fibre (Englyst)

1.9g

1.4g

6%

Sodium

0.11g

0.08g

 

Potassium

301mg

231mg

 

Sodium/Potassium ratio

0.35

0.35

 

Vitamin B1 (thiamin)

0.18mg

0.14mg

10%

  B2 (riboflavin)

0.03mg

0.02mg

1%

  B12

0.00mg

0.00mg

 

  Folate

22mg

17mg

9%

Vitamin D

0.00mg

0.00mg

 

Calcium

85mg

66mg

8%

Magnesium

23mg

17mg

6%

Iodine

0mg

0mg

0%

Zinc

0.60mg

0.46mg

3%

Iron

1.41mg

1.08mg

8%

Selenium

2mg

1mg

2%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt**

177

1.6g

2.3g

0.3g

0.2g

9%

2%

3%

2%

3%

of your guideline daily amount (GDA***)

 

MOUTABEL
Serves 8

Moutabel

Ingredients
1 medium aubergine
1 clove garlic
A few sprigs of fresh basil
½ green chilli
1 tbsp tahini
1 tbsp fresh lemon juice
A pinch of reduced-sodium salt
1 sprig fresh mint
1 tsp olive oil

Preparation
Preheat oven to 200°C/Gas mark 6.  Lightly grease a baking tray.

Place aubergines on the baking sheet.  Bake in the preheated oven for 30 minutes, or until soft and seared.

In a food processor, grind together garlic, basil and green chillies.

Scoop aubergine flesh from the skins and mix with the garlic mixture in the food processor.  Discard skins.

 

Transfer the mixture to a serving dish.  With a fork, mash in tahini, lemon juice and reduced-sodium salt.  Garnish with mint and olive oil.  

Source: Allrecipes.co.uk

Nutritional Analysis

 

Per 100g

Per serving (40g)

% of RDA*

Energy (kJ/kcal)

303kJ/73kcal

121kJ/73kcal

 

Protein

2.4g

1.0g

 

Carbohydrate

2.1g

0.9g

 

  Of which sugars

1.8g

0.7g

 

Total fat

6.2g

2.5g

 

  Saturated fat

0.9g

0.4g

 

  Monounsaturated fat

2.6g

1.1g

 

  Polyunsaturated fat

2.3g

0.9g

 

Fibre (Englyst)

2.3g

0.9g

4%

Sodium

0.05g

0.02g

 

Potassium

318mg

127mg

 

Sodium/Potassium ratio

0.14

0.14

 

Vitamin B1 (thiamin)

0.10mg

0.04mg

3%

  B2 (riboflavin)

0.03mg

0.01mg

1%

  B12

0.00mg

0.00mg

 

  Folate

24mg

10mg

5%

Vitamin D

0.00mg

0.00mg

 

Calcium

64mg

26mg

3%

Magnesium

41mg

16mg

5%

Iodine

1mg

0mg

<1%

Zinc

0.61mg

0.24mg

2%

Iron

1.18mg

0.47mg

3%

Selenium

1mg

0mg

<1%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt**

73

0.7g

2.5g

0.4g

Trace

4%

1%

4%

2%

<1%

of your guideline daily amount (GDA***)

 

STUFFED VINE LEAVES
Serves 4 as a main meal
or 8 as a snack or part of a mezze meal

Stuffed Vine Leaves

Ingredients
500g fresh vine leaves (or a packet of vine leaves in salt water)
285g/1½ cups rice, washed
60g/1 cup parsley, chopped
30g/½ cup mint leaves, chopped
4 small tomatoes, chopped
4 spring onions, chopped
8 tbsp/½ cup olive oil
180ml/¾ cup lemon juice
2 potatoes, sliced
Reduced-sodium salt and pepper (note: the salt is not required if you use the vine leaves packed in brine)

Preparation
Dip the vine leaves in boiling water for 1 minute, remove and put aside. If using the ones from the packet remove and wash a few times to get rid of the salt.

Combine the rice with the herbs, onions, tomatoes, lemon juice, oil, salt and pepper. Open the vine leaves on a board one at a time. Put 1 tsp of the mixture on each, fold in 2 sides then roll like a small cigar. Repeat till you finish all the leaves or the stuffing.

 Arrange the sliced potatoes in the bottom of a saucepan, then put all the stuffed vine leaves on top, cover with water.

Use a plate to fit inside the saucepan as a lid, to stop the vine leaves from opening.

Cook on slow heat for 1 hour or till the leaves are well cooked. Discard potatoes. Serve cold.

Source: Lebaneserecipes.com

Nutritional Analysis

 

Per 100g

Per serving (429g)

% of RDA*

Energy (kJ/kcal)

528kJ/126kcal

2264kJ/540kcal

 

Protein

2.5g

10.8g

 

Carbohydrate

14.4g

62.0g

 

  Of which sugars

1.0g

4.4g

 

Total fat

6.9g

29.5g

 

  Saturated fat

1.0g

4.4g

 

  Monounsaturated fat

4.7g

20.3g

 

  Polyunsaturated fat

0.7g

3.1g

 

Fibre (Englyst)

0.7g

2.9g

12%

Sodium

0.02g

0.11g

 

Potassium

189mg

813mg

 

Sodium/Potassium ratio

x.xx

x.xx

 

Vitamin B1 (thiamin)

0.09mg

0.38mg

27%

  B2 (riboflavin)

0.06mg

0.24mg

15%

  B12

0.00mg

0.00mg

 

  Folate

11mg

47mg

24%

Vitamin D

0.00mg

0.00mg

 

Calcium

129mg

553mg

69%

Magnesium

34mg

145mg

48%

Iodine

0mg

2mg

1%

Zinc

0.44mg

1.87mg

12%

Iron

1.50mg

6.43mg

46%

Selenium

2mg

8mg

16%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt**

540

4.4g

29.5g

4.4g

0.3g

27%

5%

42%

22%

4%

of your guideline daily amount (GDA***)

Nutritional information provided by Kathryn Salmon Kathryn Salmon BSc(Hons), RNutr, Nutritionist, Salmon Nutrition, Kathryn Salmon Email

Footnotes:

Nutritional information is drawn from Composition of Food Tables published by authorities in the UK and other European countries and North America, as well as in other countries, such as China, Japan, and India. Nutrient content after preparation and cooking may difer for some nutrients.

*RDAs represent the requirements for an adult woman. Adolescent women and those of child bearing age, especially if pregnant or lactating, should use this information for interpretations with their health advisers.'Vitamin D' does not distinguish D2 from D3. For more information on vitamin D, see "D-Light at Vitamin Breakthrough". Cooking and preparation may alter some values, notably of vitamin C. Some recovery may be made by using vegetable waters in stocks, soups etc.

**To convert values for sodium into intakes of salt (sodium chloride) divide the sodium figure by 2 and multiply the result by 5: thus sodium 0.16g translates to 0.4gm of salt (which would represent 7% of the recommended intake of salt).

***The GDAs given are for a typical adult. If you have an active lifestyle, your personal GDA may be higher; conversely, if you are not very active, your GDA may be lower. Children, the elderly and pregnant women have different requirements.

Intakes of some elements depend on absorption of the food and elements from the gut. Fresh fruit and salad as side dishes nicely improve full nutritional benefit from meals. Nutrients from meals are likely to be more biologically effective than taken as supplements.

Data will be amplified as further relevant results become available.

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