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vegetarian cookbook twenty ingredients, twenty recipes
20 20 CONTEMPORARY
PUBLICATIONS
CONTEMPORARY
PUBLICATIONS
First Published in 2010 by Contemporary Publications PO Box 2368, Auckland No part of this publication may be reproduced, stored in any retrieval system or transmitted in any forms or any means, electronic, mechanical, photocopying, recording or otherwise without the written permission or publisher. Copyright Š New Zealand ISBN 9788087049099
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contents
10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 42 44 46 48 50 56 58
Hummus Vegetable frittata Baby spinach omelette Falafel mix Hot n Spicy tofu Roasted vegetables Bean salad Potato salad Mediterranean chickpea salad Moroccan lentil salad Summer salad Minestrone soup Pumpkin soup Penne with tomato and feta Mushroom risotto Lasagna Chickpea, Kumara & Spinach curry Nachos Ricotta and Spinach canelloni Stir-fry with hokkien noodles Notes Glossary Index
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twenty ingredients, twenty recipes
To make the 20 recipes featured in this book, stock up on these 20 ingredients: chickpeas mixed beans fresh ginger root tomatoes tomato puree eggplant potatoes spinach onions (white and red) garlic capsicum (green, red, yellow) parsley tofu white rice eggs parmesan feta cheddar cheese vegetable stock white wine
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20 20 starters
hummus
300g can chickpeas in brine, well drained 2 cloves garlic, crushed peeled and chopped 1/2 teaspoon salt and cayenne pepper 2 tablespoons oil 1 lemon juiced
Put chickpeas and all other ingredients in the food processor and process until smooth. Garlic hummus is photographed on the bread. To make Olive Hummus, which is featured in a saucer, simply add 1/2 cup black or green olives to the mixture of hummus. Pesto Hummus is additionally photographed in another saucer. To make add 1 cup packed fresh basil leaves.
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20 20 sides
vegetable frittata
550g leftover roast vegetables (eg onions, potato, carrot, pumpkin, red capsicum) 150g feta cheese 2 cups chopped spinach 5 eggs 250g cottage cheese salt and pepper 1/4 cup grated edam cheese 2 tablespoons parmesan cheese
Preheat the oven to 200ยบC fanbake. Have a large baking dish ready, lightly greased. Chop up roast vegetables into bite-sized pieces and add to the dish. Cut the feta into 2cm pieces. Chop the spinach, then mix into the roast vegetables. Beat the eggs and cottage cheese together. Season with salt and pepper. Add the feta and egg mixture and stir through the vegetables. Sprinkle the cheese on top and bake 20-25 minutes until set. Serves 6
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baby spinach omelette
2 eggs 1 cup torn baby spinach leaves 2 tablespoons grated parmesan cheese 1/4 teaspoon onion powder 1/4 teaspoon ground nutmeg salt and pepper to taste
In a bowl, beat the eggs, and stir in the baby spinach and parmesan cheese. Season with onion powder, nutmeg, salt, and pepper. In a frypan coated with cooking oil, over medium heat, cook the egg mixture about 3 minutes, until partially set. Flip with a spatula, and continue cooking for 2-3 minutes. Reduce heat to low and continue cooking for 2-3 minutes. Serves 2
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falafel mix
600g chickpeas, rinsed and drained 1 small onion, finely chopped 2 cloves garlic, crushed small handful chopped fresh coriander 1 teaspoon dried parsley 2 teaspoons ground cumin 1/4 teaspoon ground turmeric 1/2 teaspoon baking powder 1 cup dried breadcrumbs 3/4 teaspoon salt 1/4 teaspoon coarsely ground black pepper 1 cup vegetable oil for frying
Mash the chickpeas in a large bowl. Stir in the onion, garlic, coriander, parsley, cumin, turmeric, baking powder, breadcrumbs, salt and pepper. Shape the mixture into balls; you should get 18-24. If the mixture does not hold together, add a little water. Heat the oil in a heavy, deep frying pan over medium high heat. You may need to adjust the heat slightly after the first couple of falafels, and be sure to turn frequently so they brown evenly. Drain on a paper towel. Serves 6
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hot n spicy tofu
3 tablespoons peanut oil 500g packet of firm tofu, cubed 1 red onion, sliced 1 red capsicum, sliced 1 green capsicum, chopped 3 cloves garlic, crushed 1/4 cup hot water 3 tablespoons white vinegar 3 tablespoons soy sauce 1 tablespoon brown sugar 1 teaspoon cornstarch 1 teaspoon crushed red pepper flakes
Heat peanut oil in a wok or large frying pan over medium-high heat. Toss the tofu into the oil, and cook until browned on all sides. Once browned, toss in onion, capsicums and garlic. Cook until just tender, about 5 minutes. In a small bowl, whisk together the hot water, vinegar, soy sauce, brown sugar, cornstarch, and red pepper flakes. Pour over tofu and vegetables, toss to coat, and simmer 3-5 minutes, or until sauce thickens slightly. Serves 6
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roasted vegetables
2 kumara, chopped 4 potatoes, chopped 2 carrots, chopped 1 red onion, chopped 3 tablespoons olive oil salt and pepper
Preheat oven to 180째C fanbake. Place vegetables into a large roasting tin, drizzle over olive oil, season with salt and pepper and roast for 40 minutes, or until soft and golden. Serve immediately. Serves 6
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20 20 salads
bean Salad
440g can of mixed beans 1/4 cup of parsley, chopped 1/4 cup red onion, chopped handful of black olives salad dressing of choice
Drain can of mixed beans until no brine is remains. Add beans alongwith chopped parsley and red onion in a salad bowl. Toss in a handful of black olives. Add salad dressing of choice, French salad dressing is used for photograph. Serves 6
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Potato Salad
8 potatoes, pre-cooked 3/4 cup mayonnaise 1 to 2 tablespoons prepared mustard 1/2 cup parsley, chopped salt and pepper to taste
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Place pre-cooked cubed potatoes in a salad bowl. Stir in mayonnaise, mustard, parsley and salt and pepper to taste. Serves 6 to 8.
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mediterranean chickpea salad
500g chickpeas, drained and rinsed 1 tomato, diced 1/2 medium green capscium, diced 1 small onion, finely chopped 1 small clove garlic, minced 1 tablespoon parsley, chopped 2 tablespoons olive oil 1 lemon, juiced
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In a bowl, toss together the chickpeas beans, tomato, capscium, onion, garlic, parsley, olive oil, and lemon juice. Cover, and chill until serving. Serves 4
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moroccan lentil salad
1 cup dry lentils 1 cups water 1/2 can chickpeas, drained 2 tomatoes, chopped 4 green onions, chopped 1 green capsicum, chopped 1/2 yellow capsicum, chopped 1 red capsicum, chopped 1 lime, juiced 2 tablespoons olive oil 1/2 cup chopped fresh cilantro salt to taste
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Place lentils and water in a pot. Bring water to boil, reduce to simmer. Cook for 30 minutes or until tender. In a mixing bowl combine lentils, chickpeas, tomatoes, green onions, capsicums, lime juice, olive oil, cilantro, and salt to taste. Toss well. Chill for 20 minutes. Serve chilled. Serves 6
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summer salad
1/2 cup spring onions, chopped 1/2 cup red onion, chopped 1 cup mushrooms, chopped 2 tomatoes, chopped 1 red capsicum, chopped 1/4 cup of olives 100g of camembert cheese 500g mesclun salad salad dressing of choice
Chop spring onion, red onion, mushrooms, tomatoes and red capsicum. Prepare mesclun salad in bowl with previously chopped ingredients. Add olives, chopped camembert cheese. Add salad dressing of choice, French salad dressing is used for photograph. Serves 6
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20 20 soups
minestrone soup
1 tablespoon oil 1 onion, finely chopped 2 stalks celery, finely chopped 1 leek, quartered lengthwise and finely chopped 2 courgettes, quartered lengthwise and chopped 1/2 red capsicum, finely chopped 2 carrots, finely peeled and finely chopped 2 x 400g cans chopped tomatoes 4 cups vegetable stock 1 teaspoon sugar 420g can white beans (use cannellini, butter or haricot beans) 1/2 cup small pasta handful fresh parsley, chopped salt and pepper
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Heat the oil in a large saucepan and toss in the onion, garlic, celery and leek and stir until beginning to soften. Add the other vegetables and cook over a gentle heat for around 10 minutes, stirring frequently, until vegetables begin to soften. Add the tomatoes, stock, sugar, salt and pepper and simmer for 10 minutes. When the vegetables are tender add the beans, pasta and parsley and simmer a further 10 minutes, stirring frequently. Taste and add salt or pepper as required. Serves 6
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pumpkin soup
500ml vegetable stock 2 cups of water 750g butternut pumpkin, cut into 1.5cm cubes 2 onions, chopped 2 garlic cloves, halved 1/4 teaspoon ground nutmeg 1/4 cup cream
Put stock and water in a large saucepan and bring to the boil. Add the pumpkin, onion and garlic and return to the boil. Reduce the heat slightly and cook for 15 minutes or until the pumpkin is soft. Drain the vegetables through a colander, reserving the liquid. PurĂŠe the pumpkin mixture in a blender until smooth. Return the pumpkin purĂŠe to the pan and stir in the desired consistency. Season to taste with nutmeg, salt and cracked black pepper. Serves 4
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20 20 mains
penne with tomato & feta
500g packet of penne pasta, cooked 1 can of diced tomatoes, drained 5 tablespoons olive oil 2 teaspoons of diced garlic 2 tablespoons basil 1/2 cup crumbled feta cheese
Cook the pasta over a medium heat in a saucepan. Once the pasta is drained, mix with tomatoes, olive oil and garlic. Cook over medium heat for approximately 4 - 5 minutes, mixing well. Add basil to taste. Mix in feta at the end. Serves 5
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mushroom risotto
6 cups vegetable stock 500ml white wine 2 tablespoons olive oil 60g butter 1 leek, thinly sliced 500g flat mushrooms, sliced 500g arborio rice 75g grated parmesan cheese 3 tablespoons parsley balsamic vinegar, to serve shaved parmesan cheese, to garnish parsley, to garnish
Place the stock and wine in a large saucepan, bring to the boil, then reduce the heat to low, cover and keep at a low simmer. Heat the oil and butter in a large saucepan. Add the leek and cook over medium heat for 5 minutes, or until soft and golden. Add the mushrooms and cook for 5 minutes or until tender. Stir in the arborio rice until it is translucent. Add 1/2 cup of stock, stirring constantly over medium heat until the liquid is absorbed. Continue adding more stock, (1/2 cup) at a time, stirring constantly for 20-25 minutes, or until the stock is absorbed and the rice is tender and creamy. Stir in the parmesan and chopped parsley until all the cheese is melted. Serve drizzled with vinegar and top with parmesan shavings and parsley. Serves 6
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lasagna
1 large eggplant, diced 1 teaspoon salt 3 tablespoons olive oil 1 clove garlic, crushed 2 teaspoons minced ginger 1 medium carrot, peeled and diced 1 large brown onion, diced 1 small green capsicum, chopped 1 small red capsicum, chopped 200g button mushrooms, thinly sliced 400g can chopped tomatoes 2 tablespoons tomato paste 1 tablespoons finely chopped fresh oregano 1 tablespoons finely chopped fresh rosemary 300ml vegetable stock 150g baby spinach leaves, chopped 50g butter 3 tablespoons plain flour 700ml milk 1 cup grated cheddar cheese 375g lasagne sheets 1/4 cup finely grated parmesan cheese 40
Sprinkle eggplant with the salt, place in a colander and stand for 20 minutes. Pat dry. Heat the oil in a large frying pan, add the garlic, ginger, carrot and onion, stir until the onion is soft. Add the eggplant and capsicums, stirring, for 3-4 minutes. Add the mushrooms, tomatoes, tomato paste, herbs and stock. Bring to the boil, reduce the heat to a simmer. Cover and cook for 30 minutes. Stir in the spinach thoroughly and cook until the spinach is wilted. For the cheese sauce: Melt the butter in a medium saucepan, add the flour and stir over a medium heat until the mixture forms a ball. Remove from the heat; gradually whisk in the milk. Stir over a medium heat until sauce boils and thickens. Stir in the cheddar cheese and season to taste. Pour a third of the cheese sauce over the base of an oven-proof baking dish. Cover with a third of the pasta, then half the vegetable mixture. Repeat layers. Pour remaining cheese sauce over pasta layer. Sprinkle with the parmesan cheese. Bake for 45-50 minutes at180째C fanbake. Serves 6
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chickpea, kumara & spinach curry
2 tablespoons olive oil 1 large onion, chopped in 1cm squares 2 large garlic cloves, chopped 1 tablespoon grated root ginger 2-4 teaspoons of curry powder 2-3 teaspoons ground cumin 400g golden kumara 2 bay leaves 2-3 cups cooked chickpeas 400g can of whole tomatoes in juice 1/2 cup water 2 teaspoons of garam masala 1/2 teaspoon salt 200g baby spinach leaves chopped fresh coriander, for garnish
Mix the first six ingredients together in a non-stick frypan and heat until the onion is transparent. Cook for 5 minutes. Peel and slice the small kumara. Cut the tomatoes into smaller pieces and cook for 10 minutes or until the kumara is soft. Stir in the garam masala and add enough salt to bring out the flavour. About 5 minutes before serving, stir in the baby spinach leaves into the hot mixture, as they will wilt and soften immediately. Serve in bowls, sprinkled with chopped coriander and with rice. Serves 6
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nachos
420g tin chilli beans 420g tin baked beans 1 large onion, peeled and roughly chopped 1/2 cup water 300g corn chips 3/4 cup grated cheddar cheese
Place the beans, onion and water in a bowl and beat until smooth. Place in a saucepan and simmer gently for 5-6 minutes. Place the corn chips on a large serving platter, top with bean mixture followed by cheese. Grill for 2-3 minutes or until the cheese melts. Serves 4
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ricotta & spinach canelloni
12 cannelloni pieces 250g fresh spinach 250g ricotta cheese 1 large onion, finely chopped 2-3 cloves of garlic, crushed 1 teaspoon of grated nutmeg salt and freshly ground pepper tomato sauce freshly grated parmesan cheese 1 tablespoon of olive oil
Wash the spinach and cook gently. Put aside and let cool. Fry the onion gently then add the garlic. Chop the spinach fine. Mix the ricotta, onion, spinach, nutmeg and seasoning together. With a small teaspoon stuff the cannelloni. Place into a greased ovenproof dish. Cover completely with the tomato sauce and sprinkle with parmesan. Bake for 45-50 minutes at 180째C fanbake. Serves 6
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stir-fry with hokkien noodles
1 stem of broccoli, chopped into even chunks 1 stem of cauliflower, chopped into even chunks 1/2 cup of butter beans 1/2 cup of red capsicum 1 carrot, peeled and thinly sliced 1/4 cup soy sauce 2 tablespoon of honey 1/2 clove of garlic
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Chop and prepare all of the vegetables. Add soy sauce, honey and garlic in wok and simmer until garlic browns. Add the vegetables to the wok and cook for 10 minutes, add the hokkien noodles in the last 5 minutes. Serves 4
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spinach ravioli
48 egg-free pot sticker skins 1 cup tomatoes 1 small onion 1 cup button mushrooms 2 teaspoons garlic 500g fresh spinach leaves 1/4 cup cottage cheese 3/4 cup firm tofu 2 tablespoons fresh basil freshly ground black pepper salt to taste
In a large saucepan, combine the tomatoes, onion, mushrooms and garlic. Cook over medium heat until the liquid from the mushrooms completely evaporates and the mixture is somewhat dry. Set aside to cool. In a large bowl, combine the tomato mixture, spinach, cottage cheese, tofu, and basil. Season to taste with pepper and salt. On a cutting board, lay out a single layer of potsticker skins. Using a pastry brush, moisten the edges with water. Place 1 tablespoon of the spinach mixture onto the center of each skin. Cover with a second pot sticker skin and press the edges together with the tines of a fork to seal. Cook the ravioli in boiling water or vegetable stock for 3-5 minutes or until they rise to the top of the water.
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Serves 5
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Notes
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20 20 glossary
glossary
Cumin a herb, of the parsley family, bearing aromatic, seedlike fruit, used in cookery and medicine.
PurĂŠe a cooked food, especially a vegetable or fruit, that has been put through a sieve, blender, or the like.
Colander a metal or plastic container with a perforated bottom, for draining and straining foods.
Season to heighten or improve the flavour of food by adding condiments, spices, herbs, or the like.
Coriander a herb, of the parsley family, native to Europe, having strong-scented leaves used in cooking and aromatic seeds used as a seasoning and in medicine. Garam masala an aromatic mixture of ground spices used in Indian cookery, usually containing black pepper, cardamom, cinnamon, cloves, coriander, nutmeg, and turmeric.
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Tempura seafood or vegetables dipped in batter and deep-fried. Turmeric the aromatic rhizome of an Asian plant, of the ginger family. A powder is prepared from it, used as a condiment, as in curry powder
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20 20 index
Index
Baby spinach omelette, 14 Bean salad, 22 Chickpea, Kumara & Spinach curry, 42 Falafel mix, 16 Hot n Spicy tofu, 18 Hummus, 10 Lasagna, 40 Mediterranean chickpea salad, 26 Minestrone soup, 32 Moroccan lentil salad, 28 Mushroom risotto, 38 Nachos, 44 Penne with tomato and feta, 36 Potato salad, 24 Pumpkin soup, 34 Ricotta and Spinach canelloni, 46 Roasted vegetables, 20 Stir-fry with hokkien noodles, 48 Summer salad, 30 Vegetable frittata, 12
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A selection of vegetarian starters, sides, salads, soups and mains. Featuring 20 recipes based on 20 main ingredients.
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From Hummus to Cannelloni, this cookbook will become an essential in every vegetarians pantry.
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NZ: $21.95 INC GST AUS: $19.95 INC GST ISBN 978-0-9804565-4-0