Get Saucy

Green Lentil and Vegetable Sauce
serves 4~6

175g / 6oz green lentils
30ml / 2tbsp sunflower oil
1 large onion, chopped
1~2 cloves garlic, crushed
a good pinch dried mixed herbs or basil or oregano
1 red and 1 green pepper, stalk and seeds removed, and chopped
2 carrots, peeled and chopped
2 x 400g / 14oz cans chopped tomatoes
1 heaped tbsp tomato purée
300ml / ½ pint vegetable stock (make with a stock cube or bouillon powder)
100g / 4oz frozen peas
45ml / 3tbsp vegetarian pesto
175g / 6oz mushrooms,
wiped and quartered
1 courgette, chopped
salt and freshly ground black pepper to taste

To make the basic sauce

1. Place the green lentils in a large bowl and pour boiling water over them. Leave to soak for 30 minutes. (Alternatively, buy a tin of pre soaked lentils.) Drain.
2. Heat the oil in a large saucepan and fry the onion and garlic together with the dried herbs until the onions are softening.
3. Add the peppers, carrots and drained green lentils and cook for 5 minutes, stirring all the time. Add the tomatoes, purée, stock, peas and pesto, bring to the boil and simmer until the lentils are tender (about 30 minutes). Add the mushrooms and courgettes and simmer for 5 minutes more.
4. Season to taste and use in one of the following recipes:

Adapt the sauce for:

Vegetarian Bolognese
Use the sauce to top freshly cooked spaghetti. Sprinkle with vegetarian Parmesan or Pecorino.

Vegetarian Cottage Pie
Make the sauce. Add a small tin of sweetcorn and put the mixture into an ovenproof dish.  Boil and mash 1¹/₂lb of potatoes (add butter/margarine and milk/soya milk to make it smoother), season well and use to top the mixture.
Slice 2 tomatoes and place on the top. Bake in a preheated oven at 190°C /375°F/Gas Mark 5 for about 30 minutes until the potato has started to brown.

Vegetarian Chilli
Substitute 1 to 2 teaspoons of chilli powder and 1 teaspoon of cumin seeds for the herbs at the beginning of the sauce recipe. Proceed as for the sauce and at the end stir in one drained can of kidney beans. Serve with rice.

Vegetarian Curry
Substitute 1 to 3 tablespoons of curry powder for the herbs at the beginning of the sauce recipe. Proceed as for the sauce and serve with rice and a swirl of dairy or soya natural yoghurt if liked.

©The Vegetarian Society 2001

National Vegetarian Week 2001 main index

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