LIGHTER: Britain's favourite meat recipes turn veg I Hubbub

W W W. H U B B U B . O R G . U K #PROTEINPRESSURES 1

WELCOME You may not be surprised to learn that the average UK family tends to rotate between just nine meals. You’ll be even less surprised to learn that many of these staple suppers contain meat.

Here we’re joined with the likes of LEON, Food Cycle and many more to re-hash some firm family favourites whilst lightening the load, offering a roster of recipes that are a little lighter for you and the planet. Less is more, so to speak.

Tuck in, re-imagine your culinary repertoire and give teatime a twist.

ABOUT HUBBUB Hubbub takes a fresh approach to communicating sustainability issues, focusing on people’s passions such as food, fashion, homes and neighbourhoods. In all of our work we strive to be upbeat, positive and innovative.

Head to www.hubbub.org.uk to learn more.

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ON THE MENU SQUASHED CHILLI HUMMUS A N D F E TA

LEON

THREE BEAN CHILLI CON QUINOA

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JENNY CHANDLER

C H A R - G R I L L E D E G G P L A N T,

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S P I N A C H , A N D T O M AT O MOUSAKKA HOMITY PIE

TOM HUNT

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TOM HUNT

SHEPHERD’S PIE

FOODCYCLE

CURRY IN A HURRY

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MADE IN HACKNEY

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SQUASHED CHILLI, H U M M U S & F E TA SALAD

By LEON. This Mediterranean delight is incredibly simple to make and brightens up any meal time. It’s from our Happy Salads cookbook, which is for people who love salads, and for people who don’t know it yet.

Serves 4. Preparation time: 15 minutes. Cooking time: 35 minutes.

1 butternut squash

1. Cut the squash in half and scoop out the

3 tbsp olive oil

seeds. Cut each half into 4 wedges. Coat with a

1 tbsp cumin seeds, roasted and ground

cumin, salt and pepper. Place on a baking

2 red chillies, sliced (optional) 3 cloves of garlic, thinly sliced 4 spring onions, sliced 2 tbsp lemon juice

tablespoon of olive oil and rub with the ground tray and cook for 30 minutes, turning halfway through. Leave to cool.

2. Heat the other two tablespoons of olive oil in a frying pan. Fry the garlic, spring onions and chillies (if using) until the garlic slices just begin to brown. Drain through a sieve, retaining the oil.

Mix the oil with the lemon juice and set aside.

50g rocket 100g hummus 2 tbsp toasted seeds (we use sunflower, linseed and sesame, dry frying them separately for 2-3 minutes, before mixing)

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T O M A K E F E TA D R E S S I N G 100g feta

1. Make the feta dressing by crushing the cheese

2 tbsp red wine vinegar 1 tbsp mint, chopped 2 tbsp olive oil

with the vinegar and mint. Stir in the olive oil and let down with about 50ml water to the desired consistency. Season.

2. Arrange the squash wedges on a serving plate

50ml water

with the rocket. Stir the oil and lemon into the

Salt and pepper

hummus and drizzle over the salad. Sprinkle with the garlic, onion (and chilli) and feta dressing.

Finish with the toasted seeds.

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THREE BEAN CHILLI CON QUINOA

By Jenny Chandler. This may look a long list of ingredients but most come

straight from the store cupboard and the beauty of this dish is that it requires no accompaniments. The quinoa soaks up the juices fabulously well.

You require about 750g of cooked beans; I’ve used canned for convenience but do cook your own if you prefer. Using a mixture of beans adds to the colours and textures but one choice bean would be great too.

Serves 6 as a one pot, 8 with accompaniments of bread or rice. Preparation and cooking time: 50 minutes.

6 tbsp olive oil 2 aubergines, cut into large dice 2 onions, diced 3 cloves of garlic, crushed 3 cm cube of fresh ginger, finely diced

1. Take a large cast iron casserole or heavy bottomed saucepan, add 2 tablespoons of oil and fry half of the aubergine until really soft and translucent.

Now set it aside and repeat the process with the remaining aubergine before setting that aside too.

2. Add the last 2 tablespoons of oil to the same pan and fry the onion until golden.

3. Throw in the garlic, ginger, cumin, cinnamon

1 tbsp cumin seeds, roasted and ground

and as much chilli as you dare, keeping in mind

1/2 tsp cinnamon

a couple of minutes over the heat, the chilli will

1 - 3 tsp chilli powder (depending on its heat and your preference)

add the cooked aubergine.

that heat is the very essence of this dish. Stir for probably leave you gasping for breath, and then 4. Once the aubergines are well coated in the spicy

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2 x 400 g tins of chopped tomatoes 300 ml vegetable stock or water

juices you can add the tomatoes, stock, salt and vinegar and then simmer for about 5 minutes.

5. Add the quinoa and the drained beans and allow to bubble away happily for about 10-15 minutes until the quinoa has plumped up and become

Salt

tender. Season with salt and more chilli, of some

1 tbsp brown sugar

description (I’d opt for Tabasco or fresh at this

2 tbsp cider vinegar 100 g quinoa, rinsed 1 x 400 g tin of black turtle beans 1 x 400 g tin of red kidney beans 1 x 400 g tin of pinto beans Juice and zest of 1 lime 2 tbsp freshly chopped coriander.

stage), if you were too cautious earlier on.

6. Add the lime juice, lime zest and coriander just before serving.

G R E AT S E R V E D W I T H •

soured cream or crumbled Wensleydale/ Lancashire cheese

•

guacamole

•

rice, baked potatoes or tortillas if you want to stretch the dish further

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C H A R - G R I L L E D E G G P L A N T, S P I N A C H , A N D T O M AT O MOUSAKKA By food activist and eco-chef Tom Hunt. In his new book “Natural Book”, Tom

shows us how to put fresh, flavoursome produce center stage in recipes that make use of every ounce of an ingredient.

A vegetarian moussaka full of flavour and sustenance. If you prefer meat, add 200g sautéed ground lamb to the recipe instead of the lentils.

Serves 4-6. Preparation time: 30 minutes. Cooking time: 30 minutes.

1 char-grilled eggplant 1 onion, thinly sliced Glug of light olive oil 1⁄2 tsp cumin seeds

1. In a large pan, fry the onion slowly in the light olive oil with the cumin. Meanwhile, simmer the lentils 15 to 25 minutes until tender, then drain.

2. Preheat the oven to 375°F [190°C]. Add the tomatoes to the onion, bring to a boil and add the

100g puy lentils

lentils, then the spinach or chard. As soon as the

800g stewed tomatoes with garlic and oregano or 400g chopped tomatoes

leaves wilt, remove from the heat. In a bowl, mix the ricotta and yogurt and season with salt and pepper.

3. In an oven-proof dish, layer half the lentil

200 g spinach or chard, stalks finely chopped, leaves roughly chopped

mixture, half the eggplant, then half the yogurt

150 g ricotta

another grating of nutmeg. Bake in the oven 25

150 ml live natural yogurt Pinch grated nutmeg

mixture, adding a grating of nutmeg. Then repeat the layers, finishing with the yogurt mixture and minutes, until hot right through.

Moussaka keeps well in the refrigerator for 4 days. In fact it’s better the day after cooking, as the flavours

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merge and it sets a little more firmly. Cover and reheat in an oven preheated to 180°C until hot right through. Char-grilled eggplants will keep 4 days in a sealed container in the refrigerator. Return to room temperature before serving.

Recipe from The Natural Cook (Quadrille).

Photography: Laura Edwards.

TOM’S TIPS Eating less meat is good for our health and the environment. I find that some veggies and legumes satisfy my cravings for meat, such as the addition of lentils to the veggie moussaka above.

Eat vegetables that are high in protein and iron such as chickpeas, lentils, beans and other legumes, kale, spinach, and winter greens

to make sure you are getting all the vitamins and minerals you need.

Restaurants often save money by cooking with less meat. This is

easy to do at home, too: you only need about 100g meat per person in stews, padded out with legumes or “meaty” vegetables such as

eggplants. When serving a fillet of meat, 150g per person is a good guideline for portion size.

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HOMITY PIE

By food activist and eco-chef Tom Hunt. This really is humble pie: leeks,

potatoes, and cheese. I was brought up eating Cranks’s delicious wholemeal recipe, and this is a variation. In order to stay true to its make-do-and-mend roots, I’ve suggested you use up all your odds and ends of cheese from the refrigerator. Homity pie tastes best cold, so it makes great buffet or picnic food.

Serves 4 as a generous lunch. Preparation time: 80 minutes including pastry chilling time. Cooking time: 40 minutes.

FILLING

1.

To make the pastry case, put the flour, butter,

1 quantity smashed new potatoes with butter and mint

and a pinch of salt into a blender and blend until

1 large onion, sliced

another spoon of water if it is not forming into

1 leek, finely sliced 2 garlic cloves, roughly chopped Leaves from 1 sprig thyme

the butter is combined into the flour, then add 4 tbsp cold water. Pulse-blend 3 times, adding a ball, then bring the dough together with your hands. Wrap in a clean plastic bag and chill 30 minutes in the refrigerator.

2. Preheat the oven to 190°C. Roll out the pastry on a lightly floured surface to about 1⁄8 in [4 mm] thickness. Use the pastry to line an 8 in

Glug of light olive oil

[20 cm] case, making sure it is pushed down

5⁄8 cup [150ml] heavy cream

into all the corners and that it overhangs at the

4 sprigs parsley, roughly chopped 200g mixed cheese (use

top (this will stop the pastry shrinking back).

Prick all over with a fork to help stop the pastry puffing up. Put in the oven 20 minutes until just cooked. This is called blind baking. Trim the

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up odds and ends)

excess pastry from the edges with a knife, brush

SHORTCRUST PA S T R Y C A S E

with the egg, filling any holes or cracks, then

12â „3 cups [200g] allpurpose flour, preferably spelt, plus more to dust 7 tbsp [100g] cold butter, cut into small cubes 1 egg, lightly beaten

return to the oven 3 minutes.

3. Let cool.

4. Meanwhile, sautĂŠ the onion, leek, and garlic with the thyme slowly in the light olive oil 20 minutes until soft and caramelized. Mix in the potatoes, cream, and parsley. Taste and season generously.

5. Fill the pastry case with the potato mixture.

Grate hard cheese and cut soft cheese into small pieces, then arrange on top. The pie should be almost overflowing.

6. Bake in the hot oven 10 to 15 minutes, until the cheese has melted and is bubbling with some charred spots. Let cool a little before serving.

The smashed potatoes and the pie keep well in sealed containers in the refrigerator 4 or 5 days. I like them both best eaten cold.

Recipe from The Natural Cook (Quadrille).

Photography: Laura Edwards.

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V E G E TA B L E A N D LENTIL SHEPHERD’S PIE

By FoodCycle, a national charity that combines volunteers, surplus food and spare kitchen spaces to create tasty, nutritious meals for people at risk of food poverty and social isolation.

For many of our guests, a FoodCycle meal is one of the few opportunities to sit down and eat with someone. It’s a day when you don’t need to be lonely or struggle to afford a good meal. We cook from scratch with fruit and veg; and like to get social. That’s what we do!

A FoodCycle fave, the mighty lentil never fails to make our hearts sing in this classic Shepherd’s Pie recipe. The thick, smoky sauce goes so well with all kinds of surplus veg we typically get. We love it with courgettes.

Serves 6-8. Preparation time: 40 minutes. Cooking time: 50 minutes.

1 splash olive oil

1. Preheat the oven to 190°C.

150g rinsed brown or puy lentils

2. Peel (optional) and roughly chop potatoes. Place

125g rinsed red split lentils 1 large onion, finely diced 2 cloves garlic, finely chopped 125g carrots, finely chopped 200g other vegetables

in a pot and cover with water. Add a pinch of salt and bring to a boil then simmer.

3. While the potatoes are cooking, in a separate pan, heat the oil and add chopped onion and bay leaves. Sauté for 5 minutes until soft, but not coloured. Add garlic and other vegetables and cook for 10 more minutes.

4. When the potatoes are tender, drain and mash.

Add butter, milk, mustard and season. Cover and set aside.

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you might have in the cupboard such as celery, peppers, courgettes, leeks, finely chopped

5. To the sautĂŠed vegetables, add the lentils, tinned

80g mushrooms, finely chopped

6. Bring to a simmer and then cook uncovered for

1 tsp smoked paprika

tomatoes, vegetable stock, dried herbs and paprika. Season with salt and pepper. Add extra water if required. around 20 minutes, stirring regularly, taking care not to let the lentils burn. Discard the bay leaf and add the parsley.

1 bay leaf 1 tsp dried oregano 1/2 tsp dried thyme

7. Pour the mixture into a deep baking dish. Top with mashed potatoes and spread evenly, using a fork to create texture. Cook at 190°C for around 50 minutes or until golden and crispy.

50g fresh parsley, finely chopped

8. Serve with seasonal greens.

1 x 400g tin chopped tomatoes

This dish also freezes well. Just let it cool, cover and

1/4 vegetable stock cube, dissolved in 250ml hot water

freeze. To defrost, pop it in the fridge overnight, then reheat in the oven.

Salt and pepper MASH 750g sweet or white potatoes (or a mixture) 125ml milk 25g butter 2 tsp wholegrain mustard Salt and black pepper SHARE YOUR DISH WITH #PROTEINPRESSURES

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CURRY IN A HURRY

By Made in Hackney, a Local Food Kitchen with a passion for making healthy, sustainable, local and plant-based food. Made in Hackney run regular pay-by donation, volunteer led Community Classes as well as courses in local food growing, cooking and composting skills to a diverse range of community groups and clients.

Serves 4. Preparation time: 10 minutes. Cooking time: 15 minutes.

1 large red or white onion

1. Mince the garlic, finely chop the onions.

4 cloves garlic

2. Peel and chop the potatoes into small 1cm sized

1 tbsp oil 2 potatoes or a large sweet potato

cubes.

3. Open tin of chick peas, drain and rinse well.

4. Chop the herbs.

5. In a large pot over medium-low heat, cook the

400g cooked beans (1 tin)

onion in the oil for a few minutes, then add the

1-2 tbsp curry powder

6. Add the potatoes, chickpeas, curry powder and

1 big pinch dried red chilli flakes

garlic and cook for another minute. chilli flakes and stir well.

7. Pour over the water then cook over a medium heat for around 15minutes until the potatoes are soft and the liquid is reduced.

8. Taste and season with a pinch of sea salt if required and stir through any fresh coriander.

Photography: Divya Kudua

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