Very Vegetarian Recipes
Spinach, Goat's Cheese & Hazelnut Pancakes
Info
Calories per serving: 595 - High in iron from spinach. High in protein from cheese, milk and eggs.
Preparation Time: 15 minutes
Cooking time: 30-40 minutes
Oven: Preheat to 200 degrees C (400 degrees F, gas mark 6)
Italians are very fond of stuffed pancakes – spinach and cheese being a favourite filling. This Tuscan recipe uses goat’s cheese but you can substitute this for ricotta cheese. Serve with a side salad.
Ingredients
| Pancakes | |
|---|---|
| 2 tbsp virgin olive oil | 1 medium egg |
| 2 tbsp sunflower oil | pinch of salt |
| ½ pint semi skimmed milk | |
| Filling | |
| 1lb (450g) fresh or frozen spinach | 3oz (75g) hazelnuts |
| 1/4oz (7g) butter | 1 tbsp sunflower oil |
| 8 oz (225g) goat’s cheese | 6 small spring onions |
| Pinch of ground nutmeg | Salt and freshly ground black pepper |
| Sauce | |
| 1/2oz (15g) butter | 1 tbsp plain flour |
| Pinch of mustard powder | ½ pint (285ml) semi-skimmed milk |
| ½ tsp ground nutmeg | 3 tbsp freshly grated parmesan |
| Salt and freshly ground black pepper |
Method
1. To make the pancake mixture, sift the flour into a large bowl with a pinch of salt. Whisk the egg and then add sufficient milk to make a smooth, thick batter, beating well. Mix in the remaining milk and oil. Lightly brush a non stick frying pan with oil and make 12 medium-sized pancakes in the usual way.
2. To make the filling with fresh spinach, remove any tough stalks and wash thoroughly, then cook the spinach for 1-2 minutes in a pan with only the water that clings to the leaves. Then drain the spinach thoroughly in a colander and chop it roughly. If using frozen spinach, thaw it and heat it gently in a pan with a small nub of butter.
3. Roughly chop the hazelnuts and cook them in a frying pan over a medium heat in 1 tablespoon of oil for 3 minutes, until they give off an aroma and just start to brown. Crumble the goat’s cheese and trim and finely chop the spring onions. Add the cheese and onions to the spinach, along with the hazelnuts, nutmeg, salt and pepper. Mix well together.
4. Spoon a little filling onto each pancake, then roll them up and place them in a large, buttered gratin dish.
5. To make the sauce, melt the butter in a saucepan and gradually stir in the flour and mustard powder. Cook for 1 minute, stirring constantly. Add the milk slowly, stirring until smooth. Add the nutmeg, season to taste, and simmer for 2-3 minutes until it has thickened. Pour the sauce over the pancakes. Sprinkle with the grated parmesan cheese and bake in the oven fopr20-30 minutes, until bubbling and golden. Serve immediately.
Cheese & Nut Terrine
Info
Calories per serving: 560 - High in fibre from rice and nuts. High in protein from eggs and cheese.
Preparation Time: 15 minutes
Cooking Time: 1 ½ hours
Oven: Preheat to 190 degrees C (375 degrees f, gas mark 5)
This richly flavoured vegetarian terrine is served in a pool of tomato sauce. You can make your own sauce but if you’re short of time, there are several good brands of ready-prepared tomato sauce available in the shops.
Ingredients
| 2 gutted & filleted mackerel, each weighing about 1lb (450g) | 8 medium sized potatoes thinly sliced |
| 1 green, 1yellow and 1red pepper in quarters | 4 large tomatoes cut in half |
| 1 large Spanish onion sliced | 1 lemon sliced |
| ½ pint fish stock | 100ml white wine |
| Salt and freshly ground pepper | A few fresh mint leaves |
Method
1. Cook the brown rice in a pan of boiling salted water according to the packet instructions, drain and leave to cool. Roast the walnuts and cashews on a baking tray in the oven for 5-7 minutes. Allow them to cool then finely chop them. Peel and finely chop the garlic and onion. Clean and chop the mushrooms. Cook the onion with almost all the butter in a large pan over a medium heat for 5 minutes. Stir in the garlic, mushrooms and herbs and season with salt. Cook for 5 minutes, stirring frequently.
2. Beat the eggs and grate the cheese. Combine the mixture in the pan with the rice, nuts, eggs, cottage cheese and grated cheese. Season to taste.
3. Grease a loaf tin with the remaining butter, line it with greaseproof paper, then pour in the mixture. Bake in the oven for 1 hour. Leave for 10 minutes. Meanwhile, heat the tomato sauce. Turn the terrine onto a serving plate and remove the paper. Serve with tomato sauce spooned around the terrine.
Peppers Stuffed with Apricots & Pine Nuts
Info
Calories per serving: 350 - Cholesterol free. High in fibre from nuts, apricots and currants.
Preparation Time: 30 minutes
Cooking Time: 1 hour 20 minutes
Oven: Preheat oven to 190 degrees C ( 375 degrees F, gas mark 5)
Sweet peppers play an important part in Mediterranean cuisine and stuffed peppers are a particularly popular dish.
Ingredients
| 4 medium peppers (assorted colours) | 6oz (175g) short-grain rice |
| 1 large onion | 1 clove of garlic |
| 3 tbsp virgin olive oil | 2 tbsp pine nuts |
| 1 tbsp currants | 3oz (75g) dried apricots |
| ½ tsp ground cinnamon | salt and freshly ground black pepper |
| 2 tsp sugar | 2 tbsp chopped parsley |
| 2 tbsp chopped mint | 2 medium tomatoes |
| 1 tbsp tomato puree | 5 spring onions |
Method
1. Cut a small slice off the stem of each pepper and put to one side. Remove the core and seeds. Wash the rice and drain it thoroughly. Finely chop the onion and crush the garlic.
2. Bring a pan containing ¾ pint (450ml) of water to the boil. Pour the oil onto a separate, large saucepan and fry the onion over a medium heat for 5 minutes, until it turns golden. Add the pine nuts and fry for another 3 minutes, until all the pine nuts begin to colour, then stir in the rice. Add the currants, dried apricots and ground cinnamon, and season to taste.
3. Stir in the boiling water and add the sugar, parsley, mint, tomatoes, tomato puree, crushed garlic and spring onions. Then mix well and cover. Cook for 10 minutes, leaving the moist rice slightly underdone.
4. Remove from the heat and spoon the mixture into the peppers, then cover with the reserved tops. Place the peppers upright in an ovenproof dish and pour ¼ pint (150ml) of water around them. Cover with a lid or foil and bake for 40 minutes, then uncover and bake for another 20 minutes. Serve hot or cold.
