© Ryland Peters & Small 2014
the really hungry
VEGETARIAN STUDENT COOKBOOK
HOW TO EAT WELL on a budget
e
© Ryland Peters & Small 2014
contents
6
kitchen know-how
14
BOOSTING BREAKFASTS
34
lunchbox heroes
48
BUON APPETITO
68
mighty meals
84
POT LUCK
102 wow chow 122 GET THE PARTY STARTED
132 let’s bake a cake 142
INDEX
This little nutritious salad with pinto beans and crunchy taco pieces brings Mexico to the table. It is a dry salad to keep the taco pieces crisp but if you want a dressing, simply add a little olive oil and freshly squeezed lime juice.
D A L A S O C A ME XICAN T 150 g/3⁄4 cup dried pinto beans, or 1 x 410-g/14-oz. can kidney beans, drained and well rinsed 2 firm, ripe avocados, peeled, pitted/stoned and sliced (see method on page 38) 3 ripe tomatoes, deseeded and thinly sliced 50 g/1⁄3 cup pitted black olives, sliced 1 red onion, thinly sliced 1 crisp lettuce, such as iceberg, shredded a small bunch of fresh coriander/ cilantro, roughly chopped 8 stoneground yellow corn taco shells
To serve olive oil 1 lime, cut into wedges
Put the pinto beans in a bowl, cover with cold water and let soak overnight. You could you canned kidney beans if you are short of time and skip the next step. The next morning, drain the beans and cook in a large saucepan or pot of boiling water set over a medium–high heat for 3–3½ hours, until tender, topping up the water from time to time. Drain well and transfer to a large bowl. Preheat the oven to 180°C (350°F) Gas 4. Put the avocado and tomato slices in the bowl with the beans. Add the olives, onion, lettuce and coriander/ cilantro and gently toss to combine. Put the taco shells on a baking sheet and cook in the preheated oven for 8–10 minutes, until crisp. When cool enough to handle, roughly break each taco shell into pieces and add to the bowl of salad. Toss to combine, taking care not to break up the taco pieces. Serve immediately with a drizzle of olive oil and a squeeze of fresh lime if desired.
Serves 4
42
lunchbox heroes
Š Ryland Peters & Small 2014
© Ryland Peters & Small 2014
This simple, light and healthy curry is easy to make and does not require an extensive stock of spices. Serve it with a generous spoonful of plain yogurt and some steamed rice.
gine, roasted aube&r spinach sweet potato
CURRY
Preheat the oven to 180°C (350°F) Gas 4. Put the aubergine/eggplant and sweet potato on a baking sheet and season with salt and pepper. Drizzle with the olive oil and sprinkle with cinnamon. Roast in the preheated oven for about 40 minutes, until cooked and golden. Heat the vegetable oil in a large saucepan or pot set over a medium heat. When the oil is hot, add the mustard seeds and cover with a lid. Cook for 2 minutes or until they pop. Reduce the heat, uncover, and add the shallot, ginger, garlic, and chilli/chile. Fry for 3 minutes until they start to soften. Add the garam masala and sugar and fry for 5 minutes. Finally, add the tomatoes and simmer for 15 minutes. Stir the roasted vegetables through the sauce and cook over a low heat for about 10 minutes, then stir in the spinach until wilted. Taste and adjust the seasoning by adding more sugar, lime or salt and pepper, to taste. Spoon onto serving plates and serve hot with rice.
2 aubergines/eggplants, chopped into bite-size pieces 1 sweet potato, peeled and chopped into bite-size pieces 2 tablespoons olive oil 1 tablespoon ground cinnamon 1 tablespoon vegetable oil 1
⁄2 teaspoon mustard seeds
1 shallot, chopped 2-cm/3⁄4-inch piece of fresh ginger, peeled and grated 2 garlic cloves, crushed 1 fresh red chilli/chile, finely chopped 2 teaspoons garam masala 2 teaspoons sugar 1 x 400-g/14-oz. can chopped tomatoes a large handful of fresh spinach, washed and dried a pinch of sugar, to taste a squeeze of fresh lime juice salt and black pepper a handful of fresh coriander/ cilantro leaves, finely chopped
6 Serves 4–
cooked rice, to serve
87
POT LUCK
Make the mushrooms on their own and serve them as an appetizer or light lunch, or add the creamy, mustard beans to make a warming supper dish.
2 garlic cloves, crushed
MsS SwiTUthFFcrEeaD myMUwhSitHRe ObeOan
4 tablespoons olive oil 4 tablespoons white wine
Preheat the oven to 180°C (350°F) Gas 4.
leaves from a sprig of rosemary
To make the mushrooms, combine the garlic, oil, wine and rosemary together in a bowl. Pour this over the mushrooms and leave them to marinate for 30 minutes.
4 large portobello mushrooms, peeled, with stalks removed and reserved for the filling 1 tablespoon capers, drained and chopped a handful of chopped flat-leaf parsley leaves 4 tablespoons/1⁄4 cup breadcrumbs olive oil, for brushing salt and black pepper
Creamy white beans 1
⁄2 white onion, finely chopped
30 g/2 tablespoons butter 1 x 400-g/14-oz. can butter/ lima beans, drained 150 ml/2⁄3 cup vegetable stock 2 teaspoons Dijon mustard
To make the stuffing for the mushrooms, chop the mushroom stalks and combine them with the capers, parsley, breadcrumbs, salt and pepper in a bowl and add 1 tablespoon of the marinade. Spoon the stuffing on top of the mushrooms, gills-side up. Put the mushrooms in an ovenproof dish and bake in the preheated oven for 15 minutes. To make the beans, put the onion in a saucepan with the butter, cover and cook over low heat for 5–10 minutes until softened but not coloured. Remove the lid and add the beans and stock. Simmer for 5 minutes. To finish, stir in the mustard, cream and spinach, and season with salt and pepper. To serve, arrange the mushrooms on a plate and serve with spoonfuls of the creamy beans.
3 tablespoons single/light cream (optional) a handful of spinach, finely chopped salt and black pepper
4
Serves 2–
114
wow chow
Š Ryland Peters & Small 2014
food & drink
Easy, nutritious and DELICIOUS VEGGIE recipes for cash-strapped students
ÂŁ9.99 / $16.95 / Priced higher in Canada www.rylandpeters.com Printed in China