Dayplan

Pulse Dishes

27. Falafel

4 servings

400g cooked or canned chickpeas
1 small onion, diced
2 tablespoons freshly chopped parsley
1 level teaspoon ground coriander
1 level tablespoon ground cumin
2 cloves of garlic, crushed
50g wholewheat flour
sunflower oil for deep frying

Drain the liquid from the chickpeas. Pour the chickpeas into a blender or food processor. Add the chopped onion, crushed garlic, chopped parsley, coriander and cumin. Liquidize the mixture until it is smooth. Pour the mixture into a large mixing bowl and add the flour. Mix thoroughly using a fork. Divide the mixture into walnut-sized pieces. Heat the oil to 170 C. Put the falafel (about 6-8 at a time) into the frying basket so that they are not overcrowded and fry for 2 minutes. Drain and immediately tip on to absorbent paper. Keep hot in a warm serving dish until all are cooked. Serve with minty yogurt sauce.

28. Lentil curry

4 servings

150g red lentils
2 medium onions
2 cloves of garlic
1 tablespoon vegetable oil
600 ml water
3 bay leaves
2 level teaspoons chilli powder
½ level teaspoon cumin

Peel and finely slice onions. Peel and crush garlic. Put lentils, half the sliced onion, garlic and water in a large pan, bring to simmering point and simmer for 30 minutes. Put oil into a shallow frying pan over a moderate heat. Add remaining onion, bay leaves, chilli powder and cumin and fry for 5 minutes. Add contents of frying pan to cooked lentils and stir thoroughly with a wooden spoon. Remove bay leaves and serve hot.

29. Spicy three bean casserole

4 servings

150g cooked or canned red kidney beans
150g cooked or canned chickpeas
150g cooked or canned flageolet beans
1 large onion
2 cloves garlic
3 sticks celery
4 carrots
300g potatoes
400 ml water
2 level teaspoons curry powder
2 level teaspoons dried mixed herbs
1 tablespoon tomato puree
1 tablespoon sunflower oil

Peel, cube and mash the potatoes. Scrape or peel the carrot and slice. Peel and slice the onion. Crush the garlic. Wash and dice the celery. Take a heavy pan and heat the oil, add the garlic and onion and fry for 5 minutes to brown lightly. Add the curry powder and fry for a further 2 minutes. Add the tomato puree, mixed herbs, the remaining vegetables and water. Simmer for 30 minutes. Add the beans and cook for a further 5 minutes. Serve hot.

30. “Vegy” burgers

4 servings

100g red lentils
1 medium onion
2 medium carrots
1 stick celery
50g wholewheat breadcrumbs
1 free range egg
1 teaspoon dried oregano
Freshly milled black pepper

for coating

1 egg lightly beaten
75g wholewheat breadcrumbs
corn oil for shallow frying

Boil the lentils in about 500 ml of water for 30 minutes. Drain away any excess liquid. Peel and finely dice the onion. Scrape if necessary and grate the carrots. Wash and dice the celery. Put the cooked lentils, onion, carrot, celery, breadcrumbs, freshly milled pepper, oregano and eggs into a large mixing bowl. Mix well and leave to cool. Shape the mixture into 8 rounds and coat with egg and breadcrumbs. Heat the oil in a non stick shallow frying pan. Fry the burgers 5 minutes on each side. Drain on absorbent paper.

100g soya flour
100g block vegetable margarine or white vegetable fat
1 level tablespoon yeast extract

Melt fat in a saucepan. Add soya flour, stir using a wooden spoon. Add yeast extract and beat mixture. Put mixture into a heatproof dish. Leave it to cool and then chill.

back to vegetarian menu : back to vegan menu

next page - tofu dishes

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