GoodFood
TRIED-AND-TESTED RECIPES
First published 2003
Published by BBC Books, an imprint of Ebury Publishing
30 29 28 27 26
Ebury Publishing is a division of the Random House Group Ltd.
Recipes © BBC Magazines 2003
Photographs © BBC Magazines 2003
Book design © Woodlands Books Ltd 2003
All the recipes contained in this book first appeared in BBC Good Food and Vegetarian Good Food magazines.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the copyright owner.
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The Random House Group Ltd makes every effort to ensure that the papers used in our books are made from trees that have been legally sourced from well-managed and credibly certified forests. Our paper procurement policy can be found at www.randomhouse.co.uk
Edited by Gilly Cubitt
Commissioning Editor: Vivien Bowler
Project Editor: Sarah Reece
Designers: Kathryn Gammon and Annette Peppis
Design Manager: Sarah Ponder
Jacket Design: Kathryn Gammon
Production: Christopher Tinker
Printed and bound by Firmengruppe APPL,
aprinta druck, Wemding, Germay
Colour origination by Dot Gradations Ltd, UK
ISBN 978 0 563 48839 2
Conjuring up vegetarian dishes, whether you’re a lifelong devotee or someone who wants a change for one night, is not as simple as just leaving out the meat. As vegetarians know, there’s much more to veggie cooking than a cheese omelette or a mushroom risotto.
That’s why we’ve picked our all-time favourite recipes from BBC Good Food Magazine for this compact but comprehensive book. It’s got all those simple-but-delectable vegetarian recipes you always wish you had up your sleeve. We think you’ll find it invaluable whatever the occasion, with ideas on light snacks, mains and puds, plus the trickiest dishes of all – dairy-free.
All the recipes have been tested in the Good Food kitchen, guaranteeing you success every time. They’re also well balanced and come with a nutritional breakdown so you can keep track of the calorie, fat and salt content.
As always, our recipes make the most of vegetables in season plus good use of storecupboard and frozen vegetables, which count towards your five-a-day recommended portions of fruit and vegetables. So, not only will you wow family and friends with fabulous food, like the Spicy Nasi Goreng pictured opposite, they’ll be getting healthy, balanced meals into the bargain.
NOTES ON THE RECIPES
• Eggs are medium in the UK and Australia (large in America) unless stated otherwise.
• Wash all fresh produce before preparation.
OVEN TEMPERATURES Gas
| Gas | °C | Fan °C | °F | Oven temp. |
| ¼ | 110 | 90 | 225 | Very cool |
| ½ | 120 | 100 | 250 | Very cool |
| 1 | 140 | 120 | 275 | Cool or slow |
| 2 | 150 | 130 | 300 | Cool or slow |
| 3 | 160 | 140 | 325 | Warm |
| 4 | 180 | 160 | 350 | Moderate |
| 5 | 190 | 170 | 375 | Moderately hot |
| 6 | 200 | 180 | 400 | Fairly hot |
| 7 | 220 | 200 | 425 | Hot |
| 8 | 230 | 210 | 450 | Very hot |
| 9 | 240 | 220 | 475 | Very hot |
APPROXIMATE WEIGHT CONVERSIONS
• All the recipes in this book list both imperial and metric measurements. Conversions are approximate and have been rounded up or down. Follow one set of measurements only; do not mix the two.
• Cup measurements, which are used by cooks in Australia and America, have not been listed here as they vary from ingredient to ingredient. Please use kitchen scales to measure dry/solid ingredients.
SPOON MEASURES
• Spoon measurements are level unless otherwise specified.
• 1 teaspoon = 5ml
• 1 tablespoon = 15ml
• 1 Australian tablespoon = 20ml (cooks in Australia should measure 3 teaspoons where 1 tablespoon is specified in a recipe)
APPROXIMATE LIQUID CONVERSIONS
| metric | imperial | AUS | US |
| 50ml | 2fl oz | ¼ cup | ¼ cup |
| 125ml | 4fl oz | ½ cup | ½ cup |
| 175ml | 6fl oz | ¾ cup | ¾ cup |
| 225ml | 8fl oz | 1 cup | 1 cup |
| 300ml | 10fl oz/½ pint | ½ pint | 1¼ cups |
| 450ml | 16fl oz | 2 cups | 2 cups/1 pint |
| 600ml | 20fl oz/1 pint | 1 pint | 2½ cups |
| 1 litre | 35fl oz/1¾ pints | 1¾ pints | 1 quart |
1 Melt the butter in a large pan and fry the onions for 5–6 minutes over a low heat until softened slightly. Add the garlic, sage and potatoes, cover and cook over a very low heat for 10 minutes.
2 Stir in the stock, bring to the boil and cook for 5 minutes. Add the spinach and cook for 2 minutes. Transfer the mixture to a food processor or blender and whizz until smooth (you may need to do this in batches).
3 Return to the pan and heat gently until warmed. Season to taste and serve with a spoonful of crème fraîche, if using, garnished with the extra sage.
• Per serving 265 kcalories, protein 7g, carbohydrate 28g, fat 14g, saturated fat 9g, fibre 4g, added sugar none, salt 1.67g
1 Melt the butter in a large pan and gently fry the vegetables and sage for 5 minutes. Stir in the stock and bring to the boil. Cover and simmer for 15 minutes until the vegetables are tender.
2 Transfer to a food processor and whizz until smooth (you may need to do this in batches). Return the soup to the pan and stir in the single cream and half the blue cheese. Cook over a low heat until the cheese has melted, but do not allow to boil. Season to taste.
3 Divide the soup between serving bowls and sprinkle with the remaining blue cheese, the chives and deep-fried sage leaves, if liked, to serve.
• Per serving 488 kcalories, protein 17g, carbohydrate 27g, fat 35g, saturated fat 22g, fibre 9g, added sugar none, salt 2.78g
1 Heat the oil in a large pan and fry the onion and garlic for 3–4 minutes until softened. Stir in the rice and cook for 1 minute, stirring occasionally.
2 Add the lemon zest and juice and stock. Bring to the boil and simmer for 15 minutes.
3 Stir the tomatoes, greens and pesto into the soup. Bring to the boil and simmer for 4–5 minutes until the rice is tender. Season to taste and serve sprinkled with the parmesan shavings.
• Per serving 409 kcalories, protein 12g, carbohydrate 33g, fat 26g, saturated fat 5g, fibre 3g, added sugar none, salt 1.93g
1 Hold the corn cob upright on a board, and, using a sharp knife, slice downwards to strip the corn kernels from the cob. Heat the oil in a large pan, add the kernels, chilli, shallot, lemongrass, leeks or spring onions and red pepper, and cook for 3–4 minutes, stirring occasionally.
2 Add the coconut milk, stock and lime leaves, if using. Bring to the boil, then cover. Reduce the heat and simmer gently for 15 minutes. Discard the lemongrass stalks. Add the noodles and cook for 4 minutes until tender.
3 Remove from the heat and stir in the lime juice and coriander. Season with salt, if necessary, and serve immediately.
• Per serving 545 kcalories, protein 11g, carbohydrate 41g, fat 39g, saturated fat 27g, fibre 9g, added sugar none, salt 0.97g
1 Cut a 7.5cm/3in length of leek into slices. Separate into rings and set aside. Chop the remaining leeks. Heat the butter and oil in a large pan and cook the leeks for 1 minute, stirring. Mix in the saffron and flour, then gradually stir in the stock, bring to the boil and simmer gently for 10 minutes, until thickened, stirring frequently.
2 Transfer the soup to a food processor and whizz until smooth. You may need to do this in batches. Return to the clean pan and season to taste. Heat through gently.
3 Meanwhile, heat a little oil in a frying pan. Toss the leek rings in the cornflour. Shake off the excess, then dip the rings into the egg white. Fry the leek rings until crisp and golden. Drain and serve scattered over the soup along with the spring onion.
• Per serving 219 kcalories, protein 4g, carbohydrate 12g, fat 17g, saturated fat 7g, fibre 2g, added sugar none, salt 1.34g
1 Melt the butter in a large pan and add the celery and rosemary. Cover and cook gently for 10 minutes, until soft but not browned.
2 Stir in the wine, stock and saffron. Bring to the boil and boil for 8–10 minutes, until the liquid has reduced by half.
3 Stir in the tomatoes, lemon zest and juice and cannellini beans. Bring to the boil and simmer for 5 minutes. Stir in the olives and season to taste. Allow to cool slightly. Scatter with parsley and serve with crusty bread to mop up the juices.
• Per serving 262 kcalories, protein 9g, carbohydrate 23g, fat 13g, saturated fat 7g, fibre 9g, added sugar none, salt 2.32g