Just Vegetables

 

Mixed Mushroom Ragout

4 Servings

Per portion: Engery 41Kcals/172kJ Protein 2.51g Fat 0.66g Saturated Fat 0.08g Fibre 1.02g

1 small onion, finely chopped

1 garlic clove, crushed

5ml/1 tsp coriander seeds, crushed

30ml/2 tbsp red wine vinegar

15ml/1 tbsp soy sauce

15ml/1 tbsp dry sherry

10ml/2 tsp tomato puree

10ml/2 tsp soft light brown sugar

150ml/ ¼ pint/ 2/3 cup vegetable stock

115g/40z baby button mushrooms

115g/4oz chesnut mushrooms, quartered

115g/4oz oyster mushrooms, slice

salt and black pepper

coriander sprig, to garnish

 

1. Put the first nine ingredients into a large saucepan. Bring to the boil and reduce heat. Cover and simmer for 5 minutes.

2. Uncover the saucepan and simmer for 5 more minutes or until the liquid has reduced by half.

3. Add the baby button and chesnut mushrooms and simmer for 3 minutes. Stir in the oyster mushrooms and cook for further 2 minutes.

4. Remove the mushrooms from the pan with a slotted spoon and transfer them to a serving dish. Keep warm, if serving hot.

5. Boil the juices for about 5 minutes or until reduced to about 75ml/5 tbsp. Season to taste. Allow to cool for 2-3 minutes, then pour over the mushrooms. Serve hot or well chilled, garnished with a sprig of coriander.

 

Garden Ratatouille

1 Tbsp olive oil

2 1/2 Cups eggplant, cut in 1/2 inch cubes

1 large onion, chopped in 1/2 inch cubes

2 large sweet peppers, chopped

2 Cups quartered tomatoes

3 Cups sliced summer squash (zucchini, crookneck, or any combination)

1 tsp oregano leaves

1/2 tsp garlic powder

salt, black pepper, and cayenne pepper (optional) to taste.

 

Saute onions in olive oil. Add green peppers, tomatoes and squash; saute until heated. Add eggplant. oregano, garlic and spices. Cook very slowly in covered dish about 15 minutes longer. Serve with rice or potatoes.

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Vegetable Paprikash

Serves 4

Nutrition information per serving: Calories:264 Fat (gm):5.2

2 cups thinly sliced cabbage

2 medium onions, sliced

1 medium zucchini, sliced

2 medium carrots, sliced

2 medium green bell peppers, sliced

1 tablespoon olive oil, or vegetable oil

1-1/2 cups sliced mushrooms

1 medium tomato, chopped

3 tablespoons flour

1 tablespoon paprika

3/4 cup Canned Vegetable Stock

1/2 cup fat-free sour cream

Salt and pepper, to taste

12 ounces noodles, cooked, warm

 

1. Saute cabbage, onions, zucchini, carrots, and green peppers in oil in large skillet until tender, 5 to 8 minutes. Add mushrooms and tomatoes. Cook over medium heat, covered, until cabbage and tomatoes are wilted.

2. Stir in flour and paprika; cook 1 to 2 minutes, stirring constantly. Stir in stock; heat to boiling. Boil, stirring constantly, until sauce thickens, about 1 minute. Stir in sour cream; season to taste with salt and pepper. Serve over noodles.

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 Stuffed Aubergine

serves 2

1 Aubergine, cut in half length ways

For the filling:
1/2 red pepper
1/2 yellow pepper
1/2 courgette
1 tomato
2 spring onions or shallots
1 or 2 cloves of garlic
2 tea spoons pine nuts
1 tea spoon capers
sprinkle of herbs
salt & pepper to taste

Cover the two halves of aubergine with foil and bake in the oven for about 1/2 an hour at 200C.

Finely dice all the other vegetable ingredients and mix together in a bowl together with the pine nuts and capers.

Season and add herbs to taste.

Remove the aubergine from the oven and gently press down the inside. Add the vegetable mixture to the aubergine and re-cover loosely with the foil. Return to the oven for about another 20 minutes.

Serve on a bed of rice or with fresh salad leaves and French bread.

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 Roasted Mediterranean Vegetables

Serves 6

Energy per portion: 120 cals
Fat 5.2g
Saturated fat: 0.68g
Cholesteral: 0g

Ingredients:

1.Have and seed the peppers, then cut them into large chunks. Peel the onions and cut into thick wedges. Cut the courgettes and aubergine into large chunks

2. Preheat the oven to Gas 7/220C/425F. Spread the peppers, onions, courgettes, aubergines and fennel in a liaghly oiled ovenproof dish or roasting pan or, if liked, arrange in rows to make a colurful design.

3. Cut each tomato in half and place, cut-side up, withthe vegetables.

4. Tuck the garlic cloves among the vegetables, then brush with the olive oil. Place some sprigs of rosemary among the vegetables and grind over some black pepper.

5. Roast for 20-25 mins, turning the vegetables halfwy through. Serve from the dish or on a flat platter garnished with lemon wedges. Scatter black olives over the top, if desired

 

Baked Turnip

2tsp.1/2salted butter
sea salt (to taste)
parsely (to taste)
2 tsp. vegetable broth
2lbs. turnip, cut and diced
2 cups hot water
1 onion finely chopped

preparation:
melt butter in a pan saute turnip,onion at medium heat until golden brown. add broth, water, parsley. Boil, cover and simmer for 20 - 25 minutes until vegetables are tender, add salt to taste.

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