Alternative Foods

Meat, poultry and fish are prime sources of the protein essential to health, so the vegetarian must seek alternative sources. These can be found in nuts, seeds, legumes (beans and pulses) and, to a lesser extent, in whole grains. These sources also contain fibre, which plays an essential part in the way the body handles the food we cat, but they do not contain the saturated animal fats which are harmful to health. Vegetarian rccipcs do not necessarily require the use of whole foods, but they...

Lentil And Celery Soup

2 tablespoons oil 1 onion, chopped 3 celery sticks, chopped 1 clove garlic, crushed i 75 g (6 oz) red lentils 1 litre (1JA pints) water bouquet garni salt and pepper Heat the oil in a large pan, add the onion and fry until softened. Add the remaining ingredients, with salt and pepper to taste. Bring to the boil, cover and simmer for 30 to 35 minutes, stirring occasionally. Check the seasoning and remove the bouquet garni. Pour into a warmed soup tureen to serve. Serves 6

Lentil And Mushroom Au Gratin

1 clove garlic, crushed 250g (X oz) red lentils 600 nil ( 1 pint) water 2 tablespoons shoyu* salt and pepper 25g (1 oz) margarine 250 g (Hoz) flat mushrooms, sliced 2 cloves garlic, crushed J tablespoons chopped parsley to i inisii 75g (3 oz) Cheddar cheese, grated 1 leat the oil in a pan, add the onion, carrot and celery and fry gently for 10 minutes, until softened. Add the remaining ingredients, with salt and pepper to taste. Cover and simmer for 50 minutes to 1 hour, stirring occasionally,...

Brown Rice And Hazelnut Salad

75 g (3 oz) hazelnuts, chopped and toasted 1 red pepper, cored, seeded and diced 6 spring onions, finely sliced 3 celery sticks, chopped 50g (2 oz) button mushrooms, sliced 6 tablespoons French Dressing (see page 92) 3 tablespoons chopped parsley Cook the rice in boiling salted water for 30 to 40 minutes, until tender. Rinse and drain well. Place in a bowl with the remaining ingredients and toss thoroughly. Transfer to a shallow dish to serve. Serves 6 to 8

Hazelnut And Vegetable Loaf

125g (4 oz) hazelnuts, ground and browned Heat the oil in a pan, add the onion and try until softened. Add the garlic and celery and fry for 5 minutes, stirring occasionally. Mix in the flour, then stir in the tomato juice until thickened. Place the remaining ingredients, with salt and pepper to taste, in a bowl and add the tomato mixture, stirring until blended. Turn into a lined and greased 500 g (1 lb) loaf tin, cover with foil and bake in a preheated moderate oven, 180 C (350 F), Gas Mark...

Buckwheat And Corn Salad

Dressing (see page 92) I x 198g (7 oz) can sweetcom, drained seeded and chopped 3 tomatoes, skinned and chopped Place the buckwheat in a pan of boiling salted water, cover and simmer gently for 15 minutes. Drain thoroughly and place in a bowl with the dressing. Add the remaining ingredients and toss thoroughly. Transfer to a shallow dish to serve. Serves 4 note Buckwheat is available from healthfood stores.

Spinach And Mushroom Plait

1 onion, chopped 500g 1 lb frozen chopped spinach, half-thawed pinch ojgrated nutmeg salt and pepper 250g 8 oz button mushrooms, sliced 2 cloves garlic, crushed wholewheat short crust pastry, made with 350 g 12 oz flour see Spinach Lattice Flan, page 42 beaten egg to glaze 1 tablespoon sesame seeds Heat 1 tablespoon oil in a pan, add the onion and fry until softened. Add the spinach, nutmeg, and salt and pepper to taste and cook for 5 minutes, stirring. Turn onto a plate to cool. Wipe out the...