Vegetarian catering for schools and colleges

Vegetarian cateringfor schools and colleges

VegetarianSOCIETY

The Vegetarian Society aims to help and encourage caterers toprovide healthy, tasty vegetarian meal choices. This bookletfocuses on the specific needs of children and young people, andincludes nutritional advice as well as inspirational and flexiblevegetarian recipes. These tried and tested dishes are suitable foruse in primary schools, secondary schools and further educationestablishments.

WHAT IS THE VEGETARIAN SOCIETY?

The Vegetarian Society is an educational charity that exists topromote knowledge of vegetarianism. We recently celebrated our150th anniversary! As the leading authority on all aspects of thevegetarian diet, we have close links with businesses, the media andschools. We aim to support vegetarians and caterers with a rangeof free information.

THE SEEDLING SYMBOL

Our Seedling Symbol currently appears on 2,000 products and isthe best known and most trusted vegetarian symbol. We licensethe symbol to products that meet our stringent criteria, and also tocaterers through our Food and Drink Guild.

For more information, contact [email protected]

THE CORDON VERT SCHOOL

The Vegetarian Society's world-renowned Cordon Vert Schoolteaches and promotes the art of vegetarian cuisine. We runcourses specifically designed for professional caterers, as well asday courses and our four-week Foundation programme, whichleads to the prestigious Cordon Vert Diploma.


EDUCATION

The Vegetarian Society provides many educational resources toschools, including information sheets, posters and a foodtechnology project book. We can also supply speakersto give talks and cookery demonstrations in schoolsand colleges.


The Vegetarian SocietyParkdaleDunham RoadAltrinchamCheshireWA14 4QG

Tel: 0161 925 2000Fax: 0161 926 9182Email: [email protected] Website: www.vegsoc.org

Ve g e t a r i a n S o c i e t y

AP P R O V E D

/ 3

What is a vegetarian? / 4

Vegetarian nutrition / 6

Soups / 8Bean & Pasta Soup

Red Lentil & Vegetable Soup

Homemade Tomato Soup

Fresh Carrot & Parsley Soup

Potato & Leek Soup

Soda Bread

Salads / 10Tabbouleh Salad

Coleslaw

Vegan Mayonnaise

Pasta Salad

Rice Salad

Rainbow Salad

Bean Salad

Potato Salad

Salad Express

Main courses / 12Baked Mushroom Casserole

Mustardy Sausage Bake

Red Dragon Pie

Vegetarian Shepherd's Pie

Light lunches / 14Red Onion & Cheddar Quiche

Spinach Roulade

Spring Vegetable & New Potato Bake

International dishes / 16Perfect Pasta with Bolognaise Sauce

Lasagne

Paella

Portuguese Vegetable Stew

Corn Chowder

Chickpea & Vegetable Curry

Lentil Curry

Chickpea Dhal

Stir-Fry Vegetables

Chilli Bean Casserole

Mushroom Stroganoff

Baked Potato Moussaka

Stovie Layered Bake

Individual meals / 22French Bread Pizza

Bean Burgers

Lentil Burgers

Mushroom & Herb Rissoles

Falafels

Potato Wedges

Desserts / 24Carrot Cake

Lemon Spice Slices

Orange & Carrot Sponge Fingers

Fruit Crumble

Bread & Butter Pudding

Apple Charlotte

Accompaniments / 26Curry Sauce

Spicy Tomato Sauce

Herby Mushroom Sauce

Creamy Herb, Broccoli & Mushroom Pasta Sauce

Vegetarian/Vegan Gravy

Contents

4 /

A vegetarian is someone living ona diet of grains, pulses, nuts,seeds, vegetables, and fruits,with or without the use of dairyproducts and eggs.

A vegetarian does not eat anymeat, poultry, game, fish,shellfish, crustacea orslaughterhouse by-products suchas gelatine or animal fat.

When catering for vegetarians itis important to remember thefollowing points:

● Meat and fish stock should notbe used in vegetarian dishes.

● Only cheeses marked suitablefor vegetarians should be used.Many cheeses contain animalrennet, a slaughterhouse by-product. Vegetarian cheesesare widely available andinexpensive.

● Most vegetarians avoid batteryeggs – use free-range eggs invegetarian dishes.

● Gelatine and animal fat areslaughterhouse by-products.These are not suitable forvegetarians, but are oftenhidden ingredients in ready-made foods.

For a comprehensive list ofingredients to watch out for,please contact The VegetarianSociety.

Vegans avoid all animal products– this includes all dairy foods,eggs and honey. Although manyof the recipes in this booklet aresuitable for vegans and theVegetarian Society can providemore detailed information onvegan diets, you may also wish tocontact the Vegan Society foradvice.

Tel: 0845 458 8244

www.vegansociety.com

Putting vegetarianism on the menuEveryone even remotely involvedwith feeding children knows howdifficult it can be to get them toeat vegetables! And how easilycrisps, chocolates, chips andhighly-processed foods attract theattention of youngsters. Clevermarketing and peer pressure taketheir toll on the diet and health ofyoung people, and vegetarianchildren are no exception to this.

School caterers can find it difficultto compete with the local chipshop, burger bar or newsagent.The need to re-invent, re-packageand encourage healthy eating hasnever been greater – and budgetsare getting smaller.

The good news is that vegetariandishes can be

● relatively inexpensive toproduce

● colourful and attractive

● healthy and nutritious

● interesting and varied.

Vegetarian dishes also have theadvantage of being acceptable toa broad range of cultural groups.And producing vegetarian mealshas never been easier, with anever-increasing range of veggieburgers, sausages and otherconvenience products available tocaterers.

Promoting healthy mealsHealthy foods need an upbeat,positive image to attract theinterest of young people. TheDfEE’s ‘Healthy SchoolLunches…’ publications suggestthat school caterers adopt highstreet style promotion strategies,with bright and innovativemarketing techniques. Healthyfood should be associated withfeeling good, and having plentyof energy for sports and out-of-school activities.

Displaying healthy choicesprominently, and using colourfulposters with positive messages,can help young people to selectbalanced food choices. Make sureyour menu board indicates thatthere is a vegetarian choice, andperhaps use colour coding tohighlight choices that are high invitamins and protein, or low infat. Foods high in antioxidantvitamins A, C and E could bemarked ACE! Foods high incarbohydrates and protein couldbe marked with a logo to showthat they are good for sports.

Look for opportunities tointroduce theme days. Thesecould be linked to the projectsthat pupils are working on.

You may be able to organise anincentive scheme to encouragepupils to select healthy choices.Perhaps a local sports centre orcinema will supply vouchers withwhich pupils can be rewarded.

The Vegetarian Society hasproduced a series of five recipebookmarks which are availablefree to schools. These could beused to encourage interest invegetarian menu options. Thebookmarks will be sent out withthis booklet during NationalVegetarian Week 2003. If youhave not received any, or wouldlike to order more, please contactThe Vegetarian Society.

What is a vegetarian?

Preparation time – 10 minutes

Cooking time – 10 minutes

I N G R E D I E N T S

Serves 4 (can be vegan)

15ml/1tbsp olive oil

1 onion, finely chopped

50g/2oz dried soya mince or

100g/4oz frozen veggie

mince

3 garlic cloves, crushed

1 red pepper, finely chopped

2tsp mixed dried herbs

2tsp sugar

2tbsp balsamic vinegar

2 bay leaves

2 x 400g tins chopped

tomatoes

salt and pepper to taste

M E T H O D

• If using dried soya mince

soak in boiling water for 5

mins, drain.

• Heat oil in pan on medium

heat, and fry onions, garlic,

mince, and pepper for 5 mins

until soft.

• Add herbs, sugar, vinegar,

seasoning and cook for

approximately 1-2 mins.

• Add chopped tomatoes,

leave to cook for 3-4 mins.

• Taste, and adjust with extra

herbs/seasoning.

Serve with tagliatelle

or spaghetti.

Perfect Pasta

with Bolognaise Sauce

VEGGIN' OUT!

This recipe is brought to

you by The Vegetarian

Society. If you would like

more information about

a vegetarian diet call

0161 925 2000.

The Vegetarian Society is

over 150 years old and

provides free information

and educational resources

to schools including:

• project books

• leaflets

• healthy eating posters

• teacher packs

• recipes

If you would like to receive

any of these either email

[email protected] or

write to the address below.

The Vegetarian Society,

Parkdale, Dunham Road,

Altrincham, Cheshire,

WA14 4QG

Tel: 0161 925 2000

Email: [email protected]

www.vegsoc.org

Patrons:

ROSE ELLIOT MBE

JEROME FLYNN

SIR PAUL MCCARTNEY

STELLA MCCARTNEY

Registered charity no. 259358




Serves 4

15ml/1tbsp groundnut oil

1 red pepper, de-seeded and

sliced


3cm/1.5" root ginger,

chopped

1.5kg/3lb 4oz sliced

vegetables

eg. peppers, spring onions,

broccoli, carrots, baby corn

60ml/4tbsp soy sauce


M E T H O D

• Heat the oil in a large pan

on medium heat.

• Fry the pepper, garlic, and

ginger for 2 mins.

• Add the sliced vegetables,

soy sauce, and seasoning.

• Stir fry for approximately 6

mins until the vegetables are

cooked but still firm

and

crunchy.

Serve with rice or noodles.

VEGGIN' OUT!

Sizzling Stir Fry

This recipe is b

rought to





0161 925 2000.

The Vegetarian Society is




to schools including:

• project books

• leaflets


• teacher packs

• recipes

If you would like to receive







WA14 4QG

Tel: 0161 925 2000


www.vegsoc.org

Patrons:

ROSE ELLIOT MBE

JEROME FLYNN

SIR PAUL MCCARTNEY

STELLA MCCARTNEY


Red Onion & Cheddar Quiche

VEGGIN' OUT!

Preparation time – 15 minutesCooking time – 40 minutes

I N G R E D I E N T SServes 4-6500g/1lb 2oz shortcrustpastry15ml/1tbsp vegetable oil1 red onion, chopped100g/4oz tomato, sliced100g/4oz vegetariancheddar cheese, gratedfresh parsley250ml/9fl oz milk3 free range eggssalt and pepper

M E T H O D• Preheat the oven to 190°C,375°F, Gas 5.

• Roll out pastry and line a 9inch flan case. Allow to standin the fridge for 30 mins. Placein the oven for 10 mins, thenset aside.

• Heat the oil. Gently fry theonions for 3 mins. Allow tocool. Spread the onions overthe base, then cover with thesliced tomatoes.

• Sprinkle with the gratedcheese and parsley.

• Place the milk and eggs in abowl and beat them. Seasonwith salt and pepper. Pour thismixture over the flan.

• Bake for 30 mins until setand golden.

Serve with salad or new potatoes.

This recipe is brought to you by The Vegetarian Society. If you would like more information about a vegetarian diet call 0161 925 2000.

The Vegetarian Society is over 150 years old andprovides free information and educational resources to schools including:

• project books

• leaflets


• teacher packs

• recipes

If you would like to receive any of these either [email protected] orwrite to the address below.

The Vegetarian Society,Parkdale, Dunham Road,Altrincham, Cheshire, WA14 4QG Tel: 0161 925 2000 Email: [email protected]

Patrons: ROSE ELLIOT MBE

JEROME FLYNN

SIR PAUL MCCARTNEY

STELLA MCCARTNEY



VEGGIN' OUT!

Preparation time – 15 minutesCooking time – 40 minutesI N G R E D I E N T SServes 4-6

500g/1lb 2oz shortcrustpastry15ml/1tbsp vegetable oil1 red onion, chopped100g/4oz tomato, sliced

100g/4oz vegetariancheddar cheese, gratedfresh parsley250ml/9fl oz milk3 free range eggssalt and pepper

M E T H O D• Preheat the oven to 190°C,375°F, Gas 5.• Roll out pastry and line a 9

inch flan case. Allow to standin the fridge for 30 mins. Placein the oven for 10 mins, thenset aside.• Heat the oil. Gently fry theonions for 3 mins. Allow tocool. Spread the onions overthe base, then cover with thesliced tomatoes. • Sprinkle with the grated

cheese and parsley.• Place the milk and eggs in abowl and beat them. Seasonwith salt and pepper. Pour thismixture over the flan. • Bake for 30 mins until set

and golden.Serve with salad or new potatoes.

This recipe is brought to you by The Vegetarian Society. If you would like more information about a vegetarian diet call 0161 925 2000.

The Vegetarian Society is over 150 years old andprovides free information

and educational resources to schools including: • project books• leaflets

• healthy eating posters• teacher packs • recipesIf you would like to receive any of these either [email protected] orwrite to the address below.

The Vegetarian Society,Parkdale, Dunham Road,Altrincham, Cheshire, WA14 4QG Tel: 0161 925 2000 Email: [email protected]

Patrons: ROSE ELLIOT MBEJEROME FLYNNSIR PAUL MCCARTNEYSTELLA MCCARTNEY





Serves 61kg/2lb 3oz new potatoes

5ml/1tsp vegetable oil

200g/7oz leeks, chopped

300g/10oz courgettes, sliced

black pepper and salt

200g/7oz vegetarian

cheddar, grated200g/7oz vegetarian

mozzarella, grated

sprigs of rosemary

250ml/9fl oz single cream

M E T H O D • Preheat the oven to 180°C,

350°F, Gas 4.• Place the potatoes in a large

pan of boiling water. Simmer

for 10 mins, drain and cool.

• Fry the leeks and courgettes

gently for 7 mins then place in

an ovenproof dish. Season

with a twist of black pepper.

• Slice the potatoes and place

a layer over the courgettes and

leeks. Top with a layer of

mixed grated cheese. Place the

rosemary sprigs on the cheese

and cover with another layer of

potatoes. Season with salt and

pepper. Top with cream.

• Cover with foil. Bake for 30

mins. Top with the remaining

cheese and bake uncovered

for 15 mins. Serve with a green or

tomato salad.

Spring Vegetable

& New Potato Bake

VEGGIN' OUT!

This recipe is brought to





0161 925 2000.The Vegetarian Society is




to schools including: • project books

• leaflets• healthy eating posters

• teacher packs • recipesIf you would like to receive







WA14 4QG Tel: 0161 925 2000


www.vegsoc.org Patrons: ROSE ELLIOT MBE

JEROME FLYNNSIR PAUL MCCARTNEY

STELLA MCCARTNEYRegistered charity no. 259358

/ 5

The vegetarian dietIt is widely recognised that a well-balanced vegetarian or vegandiet can provide all the nutrientsyour body needs, and there ismuch scientific evidence toindicate that vegetarians may behealthier than meat-eaters.

A vegetarian diet is healthybecause it is typically low insaturated and total fat, high indietary fibre and complexcarbohydrate, and high in theminerals and vitamins present infresh fruit and vegetables.

A healthy diet for childrenChildhood nutrition has asignificant influence on healthand development throughout life.As children grow, their nutritionalneeds are proportionally muchgreater than those of adults, andthe consequences of a poor dietwill be long lasting. A good dietprotects against everyday illnessand ensures the development ofstrong bones and teeth, firmmuscles and healthy tissues.

In 2000, the ‘Healthy SchoolLunches…’ publications made thefollowing recommendationsconcerning a healthy diet forchildren aged five years and over:

● The diet should be balanced,with plenty of variety andenough energy for growth anddevelopment

● Plenty of fibre-rich starchyfoods such as bread, rice,pasta, potatoes and yamsshould be included in the diet

● Plenty of fresh vegetables andfruit should be included

● Children should not eat toomany fatty foods, especiallyfoods containing saturated fat

● The diet should containmoderate amounts of dairyproducts

● The diet should includemoderate amounts of meat,fish or alternatives

● Children should not have sugaryfoods and drinks too often.

Younger childrenPrimary school children haveparticularly high energy andnutrient needs in relation to theirsize. They have small stomachsand need small, regular andfrequent meals. It is alsoimportant that their diet shouldnot contain too many foods thatare bulky or watery (though thisshould not be a problem after thefirst few years of school).

‘Healthy School Lunches forPupils in Primary Schools’ statesthat adequate dietary intakes ofenergy, calcium, zinc and ironcan be difficult to achieve inchildren of this age.

Children should be encouragedfrom an early age to form healthyeating habits which will behelpful for them in adolescenceand later life. Calcium isimportant for bone health, andfoods rich in iron are importantfor preventing anaemia. Foodsrich in folates are also important,especially for adolescent girls andyoung women, and primaryschool aged children should beencouraged to get into the habitof eating plenty of these foods.

The school years beforeadolescence represent a time ofgradual, steady growth andnutritional risks are lower at thistime than during the pre-schoolyears and later during theadolescent growth spurt.

Nutritional research shows that avegetarian diet can provide all thenutrients necessary for a child’sgrowth and development. Well-informed health professionalsview vegetarianism as a healthyoption for children of all ages.

Older childrenAdult healthy eating advice toreduce fat and have enough fibredoes apply to school agechildren, though not to babiesand toddlers.

‘Healthy School Lunches forPupils in Secondary Schools’points out that, like adults, youngpeople in the UK are gettingfatter! Many children todayconsume too much fat,particularly saturated fat, and salt,and have sugary foods and drinkstoo often. The report states thatyoung people at secondaryschools are particularly vulnerableto low intakes of calcium, iron,zinc and folates.

Fried, fatty and sugary foods,such as pies, chips, sweets andchocolate provide a lot of caloriesbut with few associated nutrients,which is why they are often called‘junk foods’. If a child is eating avaried diet, including grains, fruitand vegetables, pulses or nutsand seeds, dairy or soya products,and very little junk food, then it islikely that the nutrient content ofthe diet will take care of itself,provided they are getting enoughenergy. As the child grows older,it may become more importantto look at individual nutrientssuch as iron and calcium.

Many of the processes that leadto modern adult nutritionaldiseases, such as heart disease,begin in childhood. Vegetarianchildren often start with anadvantage, as their diet is usuallylower in fat and higher in fibre.Numerous studies on the growthof vegetarian children show thatthey grow just as well, and insome cases better, than theirmeat-eating counterparts. And inlater life vegetarians suffer fewerof the modern nutritionaldiseases, particularly heartdisease, cancer and high bloodpressure.

6 /

Caterers may take care to designmeals that will give a goodbalance of nutrients, but whenmeals are sold in a cafeteria, it isdifficult to direct the choices thatpupils make! In this situation,caterers just have to do their bestto ensure that dishes are not toohigh in sugar, salt and fat(particularly saturated fat), andthat they contain a reasonablesource of protein, fibre, iron,calcium and vitamins, whereverpossible. Making side vegetables,salads and fruit available atreasonable costs, and using signsto indicate good sources ofnutrients, can help children tomake a well-balanced selection.

Meat supplies protein, fat, someB vitamins and minerals (mostlyiron, zinc, potassium andphosphorous). Fish, in addition tothe above, supplies vitamins A, D,and E, and the mineral iodine.

All these nutrients can be easilyobtained by vegetarians fromother sources.

ProteinProtein is important for growth. Itis not difficult to get enough,provided a varied diet of sufficientfood is eaten. The only foods thatare notably low in protein aresugar, fruit, fats and oils.

Milk, cheese, free-range eggs,yoghurt, soya milk, tofu, beans,lentils, peas, cereals/grains, nutsand seeds are all good sources ofprotein.

You may have heard that it isnecessary to combine vegetariansources of protein to produce‘complete proteins’ at each meal.It is now accepted that since thebody has a short-term pool ofamino acids, as long as a varietyof foods is eaten during thecourse of a day, the proteincombining will look after itself.

However, since the lunchtimemeal is likely to be the mostimportant meal of the day forsome children, it may be a goodidea to provide meals featuringtwo complementing proteins (likegrains with pulses, or dairyproducts). This often happensquite naturally in vegetarianmeals: rice and dhal (lentils),beans on toast, pizza.

EnergyHigh carbohydrate foods such asbread, rice, pasta and potatoesare good sources of energy.Sugar is a good source of energytoo, but its consumption shouldnot be encouraged as it lacksessential vitamins and mineralsand causes dental decay.

Iron This is an important nutrient forgrowing children and youngpeople and is essential for healthyblood. It is particularly importantto ensure that teenage girls aregetting an adequate supply. Thereare plenty of good vegetablesources, although iron is less easilyabsorbed from non-animalsources. Milk and dairy productsare very poor sources of iron.

Studies have shown thatvegetarians are no more likely tosuffer from iron deficiency thanmeat eaters. Iron-rich vegetarianfoods include dried fruit (such asapricots), molasses, beans, lentils,egg yolks, wholegrain cereals andgreen vegetables. Vitamin Csignificantly increases theabsorption of iron from plantfoods and so it helps to givesources of both these nutrientstogether. Vitamin C is found infrozen, fresh or juiced fruit andvegetables.

Good sources of iron

● Fortified breakfast cereals

● Breads

● Red kidney beans, haricotbeans, pinto beans, lentils,chickpeas, baked beans, peas

● Tofu

● Creamed coconut

● Apricots, prunes, figs, peaches

● Raisins, sultanas

● Cauliflower, spring greens,broccoli, mixed vegetables

CalciumCalcium is an important nutrientfor growing children, for healthyteeth and bones. Good sources ofcalcium include cow’s milk,yoghurt, fortified soya milk,cheese, green vegetables,wholemeal bread, beans, lentils,ground almonds, sesame pasteand tofu. It is quite easy forvegetarians who eat eggs anddairy foods to get enoughcalcium; vegans may have to putmore effort into ensuring anoptimum intake. Teenage girlsshould pay attention to theircalcium intake, to reduce the riskof osteoporosis in later life.

Good sources of calcium

● Hard cheeses

● Soya products including tofu,fortified soya drinks

● Milk and yogurt, ice cream

● Egg yolk

● Bread (except wholemeal)

● Beans, lentils, chickpeas

● Ready to eat or stewed figs

Provides some calcium

● Baked squash, sweet potato

● Broccoli, dark green leafyvegetables, turnip, carrots,cabbage, peas

● Tomato puree

● Dates, sultanas, raisins, apricots

Vegetarian nutrition

/ 7

ZincZinc is essential for growth andcell division. Zinc absorption canbe inhibited by too much phyticacid, which is found inwholegrain cereals and otherfibrous foods. Vegetarian sourcesof this vital mineral includecheese, seeds (particularlypumpkin seeds), pulses, nuts andtofu.

Good sources of zinc

● Hard cheeses

● Eggs

● Brown and wholemeal bread

● Wholegrain breakfast cereals

● Red kidney beans, chickpeas,lentils, nuts

Folic acid or folateImportant for red blood cellformation and a healthy nervoussystem.

Good sources of folate/folic acid

● Fresh raw or cooked brusselssprouts, asparagus, spinach

● Black eye beans

● Fortified breakfast cereals

Provides some folate/folic acid

● Fresh, raw, frozen and cookedbroccoli, spring greens,cabbage, green beans,cauliflower, peas, bean sprouts,okra, iceberg lettuce, parsnips

● Chickpeas, soya beans

● Yeast extract

Vitamin B12 Vitamin B12 is made by micro-organisms and is found mostly inanimal foods. Vegetarian childrencan usually obtain enough of thisvitamin from dairy products andeggs. Vegan children and thosewho consume few dairy productswill need vitamin B12 fromfortified foods such as some soyamilks, vegetarian burgers andyeast extract (check the labels).

Vitamin D Vitamin D is essential for theabsorption of calcium. It is found

in dairy products, eggs andfortified foods like margarine andsome breakfast cereals. It is alsomade by the action of sunlight onthe skin, so a reliable dietarysource is not always essential.

Fibre A high fibre diet should beencouraged in all but very youngchildren, when a diet too high infibre will fill them up before theirnutritional needs have been met.Bran in particular should not beadded to a young child’s diet.

FatsA vegetarian diet is usuallynaturally lower in fat (especiallysaturated fat) than anomnivorous one. However, it isimportant not to rely too heavilyon dairy produce to replacemeat. If dairy produce is heavilyused in a dish, a lower fat varietymay be preferable. Also, don’tforget that many ready-madevegetarian burgers and sausagesare high in fat.

BREAD, CEREALSAND POTATOES5 portions daily

MILK AND DAIRY,AND ALTERNATIVES2-3 portions dailyPROTEIN RICH FOODS

2-3 portions daily

FRUIT ANDVEGETABLES

5 portions daily

SUGAR AND FAT

THE BALANCE OF GOOD HEALTH

8 /

Bean & Pasta Soup Serves: 50 primary / 35 secondary

A good source of protein and fibre,this colourful soup can be liquidisedbefore adding the pasta, or keptwhole for a chunky, satisfying meal.

2lb/900g onion, chopped

garlic, crushed

4lb 6oz/2000g choppedtomatoes

4fl oz/120ml oil

4oz/100g tomato puree

basil or dried mixed herbs orpesto sauce

1lb 2oz/500g red kidney beans

21/2 pts/1.5L vegetable stock

9oz/250g soup pasta

➜ Sweat the onion, garlic andtomatoes in the oil for 10minutes.

➜ Add tomato puree, herbs andbeans and cover with 21/2 pintsof vegetable stock. Bring tothe boil, turn down andsimmer for 1 hour.

➜ Blend in a liquidiser (optional).

➜ Add pasta and simmer forfurther 10-12 minutes.

Red Lentil & Vegetable Soup Serves: 50 primary / 50 secondary

This soup is simple to prepare anda good source of protein andbetacarotene (vitamin A).

1lb 6oz/750g onions, chopped

2 cloves garlic

4fl oz/120ml oil

1lb 2oz/500g carrots, diced

1lb 6oz/750g leeks, sliced

1lb 10oz/800g choppedtomatoes

3lb 5oz/1500g potatoes, diced

1lb 2oz/500g red lentils

41/2 pts/2.5L vegetable stock

➜ Fry the onion until soft.

➜ Add garlic and vegetables andcook gently for 5 minutes.

➜ Add lentils.

➜ Add stock. Bring to boil, coverand simmer for 30 minutes oruntil the lentils are cooked.

Soups Bean & Pasta Soup / Red Lentil & Vegetable Soup / Homemade Tomato Soup

Fresh carrot & parsley soup

/ 9

Homemade Tomato Soup Serves: 40 primary / 30 secondary

A perennial favourite, this cheerfulsoup is a good source of proteinand vitamin C.


4fl oz/120ml oil

1lb 10oz/800g tomatoes,chopped

31/2 pts/2L water

4tbsp/60ml tomato puree


➜ Heat oil and fry the oniongently.

➜ Add the rest of theingredients, cover and simmerfor 30 minutes.

➜ Season to taste.

Fresh Carrot & Parsley Soup

Serves: 35 primary / 25 secondary

A good source of betacarotene(vitamin A), this colourful soup wasdevised for National VegetarianWeek and can easily be adapted toring the changes with seasonalherbs.

4tsp/20ml vegetable oil

5 onions, chopped

5lb 5oz/2.5kg carrots, peeledand chopped

8 cloves garlic, crushed

9 pts/5.1L stock

6 bay leaves

5tbsp fresh parsley

salt and pepper

cream or soya cream to garnish

➜ Heat oil in a large pan andgently fry the onions for 5minutes or until soft.

➜ Add the chopped carrots andgarlic and continue to cook fora further 15 minutes, stirringoccasionally to preventsticking.

➜ Add the stock, bay leaves andparsley, reserving a smallamount for garnish.

➜ Simmer for 20 minutes,remove bay leaves, thenblend.

➜ Adjust the seasoning and addmore stock if required.

➜ Serve with chopped parsleyand a swirl of cream.

Potato & Leek SoupServes: 50 primary / 50 secondary

Serve this warming green soup withauthentic soda bread on StPatrick’s Day (17th March). As itfeatures leeks, it might be a goodchoice for St David’s Day (1stMarch), too! It is a good source ofcalcium and vitamin C.

6oz/175g vegetable margarineor oil

2lb/900g onions, chopped

8lb 12oz/4000g potatoes,peeled and diced

6lb 9oz/3000g leeks, washedand sliced

2pts 6fl oz/1400ml vegetablestock

➜ Heat the margarine or oil in alarge saucepan and fry theonions gently for 5 minutes.

➜ Add potatoes and leeks and fryfor 5 minutes, stirringfrequently.

➜ Add vegetable stock and bringto the boil.

➜ Cover and cook for 30 minutesor until the vegetables aretender and season to taste.

Soda Bread Serves: 25 primary / 30 secondary

This traditional Irish bread is agood source of calcium.

1lb/450g wholewheat flour

1lb/450g white flour

2tsp/10ml bicarbonate of soda

1tsp/5ml salt

4oz/100g margarine

1pt/600ml plain yoghurt

a little milk if required

➜ Mix flours, salt andbicarbonate of soda togetherand rub in the fat.

➜ Make a well in the centre andadd the yoghurt, and mix well,adding a little extra milk ifrequired.

➜ Turn out onto a flouredsurface and knead for 2minutes.

➜ Divide into 2 loaves, form intorounds and place on a greasedbaking sheet.

➜ Make 8 deep cuts into thedough to form individualportions.

➜ Bake in a preheated oven200°C, 400°F, Gas Mark 6 for25 minutes.

➜ Reduce heat to 190°C, 375°F,Gas Mark 5 and bake foranother 25 minutes.

➜ Cool on a wire rack, oncecooked.

/ Fresh Carrot & Parsley Soup / Potato & Leek Soup / Soda Bread

10 /

Tabbouleh Salad Serves: 35 primary / 15 secondary

A good source of vitamin C and theB vitamin complex. Brown or whiterice may be substituted for thebulgar wheat.

14oz/400g bulgar wheat

1 bunch spring onions, finelydiced

2 cucumbers, finely diced

2 red peppers, finely diced


1 lemon, juice only

5fl oz/150ml oil

seasoning

3tbsp/45ml mint, chopped

➜ Place the bulgar wheat in alarge bowl and only just coverwith boiling water, leave tosoak for 15-20 minutes. Ifusing rice, cook as normaluntil the grains are fluffy andseparated.

➜ Meanwhile prepare all thevegetables.

➜ To serve, mix the vegetableswith the bulgar wheat, addthe lemon juice, oil, seasoningand mint.

Coleslaw Serves: 50 primary / 35 secondary

A favourite with children, and agood source of vitamin C andbetacarotene (vitamin A), calciumand fibre.

3lb 5oz/1500g red cabbage,shredded

3lb 5oz/1500g medium carrots,grated

3 eating apples, diced

1 handful raisins

5tbsp/75ml mayonnaise

➜ Mix the coleslaw itemstogether and addmayonnaise as required.

Vegan MayonnaiseServes: 50 primary / 35 secondary

This mayonnaise can be used tomake coleslaw. Ready-made veganmayonnaise is also available.

4fl oz/120ml concentrated soyamilk

2tbsp/30ml cider vinegar

4tsp/20ml concentrated applejuice

1tsp/5ml mustard powder


4fl oz/120ml sunflower oil

➜ Put all the ingredients exceptthe oil into a blender.

➜ Blend together, and with themotor running, pour in the oilthrough the top of the blenderuntil it emulsifies to make amayonnaise style dressing.

Pasta SaladServes: 50 primary / 30 secondary

A substantial salad, which is agood source of energy, protein andfibre. Any pasta shapes may beused – bows and spirals are fun!

4lb/1875g cooked pasta shapes

5oz/150g onion, diced

10oz/300g red and greenpeppers, chopped

10oz/300g celery, diced

5oz/150g cucumber, diced

10oz/300g carrots, diced3/4 pt/450ml tub low fat naturalyoghurt

➜ Mix ingredients together.Serve with yoghurt.

Rice Salad Serves: 50 primary / 30 secondary

A ‘store-cupboard’ salad that is agood source of protein and calcium.

2lb 12oz/1250g white rice(cooked)

9oz/250g onions, diced

9oz/250g raisins

1lb 2oz/500g sweetcorn, frozenand cooked in unsalted water

1lb 2oz/500g peas, frozen andcooked in unsalted water

1lb 2oz/500g celery, diced

1 lemon, juice only3/4 pt/450ml tub low fat naturalyoghurt

➜ Mix the ingredients togetherand dress with lemon juiceand natural yoghurt.

Rainbow SaladServes: 35 primary / 15 secondary

This colourful plateful is full ofnutrients – it is a good source ofcalcium, protein, iron and vitamin C.

1lb 2oz/500g red cabbage,shredded

1lb 2oz/500g white cabbage,shredded

7oz/200g carrot, grated

5oz/150g green pepper, sliced

1 lemon, juice only3/4 pt/450ml tub low fat naturalyoghurt

➜ Mix ingredients together anddress with lemon juice andyoghurt.

Salads Tabbouleh Salad / Coleslaw / Vegan Mayonnaise / Pasta Salad /

/ 11

Bean SaladServes: 40 primary / 20 secondary

This is a good source of energy,protein and fibre, and could be aninteresting introduction to smokedtofu.

7oz/200g onion, chopped

2 cloves garlic, chopped

4fl oz/120ml oil

1tsp/5ml tomato puree, or asneeded

2pkts smoked tofu, diced(optional)

1lb 10oz/800g any beans,tinned

1 cucumber, diced

salt

1 lemon, juice only

➜ Gently fry the onion and garlicin the oil. Stir in the tomatopuree and tofu. Remove from

heat and stir in the beans andcucumber.

➜ Season to taste, sprinkle withlemon juice and serve chilled.

Potato Salad Serves: 25 primary / 10 secondary

Always a favourite, this salad ismade suitable for vegans by usingthe vegan mayonnaise recipeabove.

A good source of vitamin C.

1lb 10oz/800g new potatoes,scrubbed and diced


vegan mayonnaise (as above)

chives or mixed herbs

➜ Mix the ingredients together,chill and serve.

Salad ExpressServes: 25 primary / 25 secondary

A crisp and juicy salad, this is agood source of vitamin C,betacarotene (vitamin A) andcalcium.

2lb 12oz/1250g iceberg lettuce

10 oranges, peeled andsegmented

4fl oz/120ml oil

1 lemon, juice only

1lb/500g Chinese leaf or otherseasonal salad leaves

➜ Mix the ingredients together,chill and serve.

Rice Salad / Rainbow Salad / Bean Salad / Potato Salad / Salad Express

Tabbouleh salad

12 /

Main Courses Baked Mushroom Casserole /

Baked MushroomCasserole


This recipe was developed forNational Vegetarian Week, andcan be successfully adapted using avariety of different vegetables. It isa good source of B vitamins.

4lb/1.8kg closed cupmushrooms, thickly sliced

8 peppers, de-seeded and sliced

1lb 2oz/500g green beans,halved

24 shallots, halved

11/2 pts/900ml single cream3/4 pt/450ml crème fraiche

6 cloves garlic, crushed1/4 tsp/1.25ml salt & pepper

11oz/300g vegetarian cheese

➜ Preheat oven to 190°C, 375°F,Gas Mark 5.

➜ Prepare the mushrooms,peppers, beans and shallots.Place the vegetables in a largeshallow ovenproof casseroledish.

➜ To make the sauce: put thecream, crème fraiche, garlic,salt and pepper in a saucepan.Heat gently, stirring for 4-5minutes until the texture startsto become runny. Turn off theheat and stir in most of thecheese. Pour over thevegetables.

➜ Top with the remainingcheese. Cover and cook in theoven for 30 minutes.

➜ Serve with boiled potatoes,pasta or rice.

Supported by:

27 King Edward Walk, London SE1-7PR

Mustardy Sausage BakeServes: 35 primary / 15 secondary

A tasty combination of veggiesausages, English mustard andhome-baked beans, this dish mightbe an appropriate way to celebrateSt George’s Day (23rd April). It is agood source of protein and iron.

16 vegetarian sausages

2 onions, chopped

15oz/420g tin haricot beans

4oz/100g sweetcorn kernels,frozen1/2 pt/300ml vegetable stock

1tbsp/15ml brown sugar

2tsp/10ml English mustard

1lb 5oz/625g potatoes, sliced

2oz/50g margarine

➜ Oven bake the vegetariansausages and onions, thenchop the sausages.

➜ Place the beans, sweetcornand stock in a large saucepanand bring to the boil.

➜ Add the brown sugar andmustard.

➜ Pour this mixture over thesausages and onion in anovenproof dish.

➜ Arrange the potato slices overthe top and dot withmargarine.

➜ Bake until the potatoes aretender, about 1 hour at180°C, 350°F, Gas Mark 4.

Baked mushroom casserole

/ 13

Mustardy Sausage Bake / Vegetarian Shepherd’s Pie / Red Dragon Pie

Red Dragon PieServes: 75 primary / 35 secondary

An intriguingly-named vegetarianfavourite, this dish might be anappropriate choice for St David’sDay (1st March), as it featuresleeks – or St George’s Day (as heslew the dragon!). It is a goodsource of protein, iron, fibre andbetacarotene (vitamin A).

2lb/900g onions


3fl oz/90ml oil

3lb 1oz/1400g carrots, diced

2lb 3oz/1000g leeks, chopped

1lb/450g mixed lentils, washed


seasoning

2tbsp/10ml mixed herbs

31/2 pts/2L vegetable stock

5lb 8oz/2500g mashed potato

➜ Fry the onion and garlic untilsoft.

➜ Add the carrots and leeks, andcook for 2-3 minutes.

➜ Add the lentils, tomato puree,seasoning, herbs and stock tothe mixture.

➜ Bring to the boil and simmerfor 30 minutes.

➜ Transfer to an ovenproof dishand pipe on the mashedpotato.

➜ Bake in the oven at 180°C,350°F, Gas Mark 4 until thepotato is golden brown.

Vegetarian Shepherd’s PieServes: 75 primary / 30 secondary

A traditional winter warmer, this isa good source of protein, iron andbetacarotene (vitamin A).

3lb 11oz/1700g onion,chopped

1lb 2oz/500g celery, chopped

1lb 14oz/850g carrot, grated

2lb/900g mushrooms, sliced

6fl oz/180ml vegetable oil

2lb 2oz/1kg soya mince



3lb 5oz/1500g mashed potato

➜ Fry the vegetables until tender.Add the soya mince, tomatopuree and herbs and mix well.

➜ Pour into an ovenproof dishand top with mashed potato.

➜ Bake at 200°C, 400°F, GasMark 6 for 30-40 minutes.

Red dragon pie

14 /

Light lunches Red Onion & Cheddar Quiche /



Developed for National VegetarianWeek, this is a classic recipe thatcan be easily adapted to create awide variety of quiches. This versionis a good source of calcium andprotein.

3lb 5oz/1.5kg shortcrust pastry

3tbsp/45ml vegetable oil

3 red onions, chopped

10oz/300g tomatoes, sliced

10oz/300g vegetarian cheddarcheese, grated

fresh parsley

26fl oz/750ml milk

9 free range eggs

salt & pepper

➜ Preheat the oven to 190°C,375°F, Gas Mark 5.

➜ Roll out pastry and line three 9inch flan cases. Allow to standin the fridge for 30 minutes.

➜ Place in the oven for 10minutes, then set to one side.

➜ Heat the oil in a pan andgently fry the onions for 5minutes, then allow to cool.

➜ Spread the onion over thepastry bases then cover withsliced tomatoes.

➜ Sprinkle with the gratedcheese and parsley.

➜ Place the milk and eggs in abowl and beat together. Add agood pinch of salt and pepper.Pour mixture over the flans.

➜ Bake for approx 40 minutesuntil set and golden.

➜ Serve with salad or newpotatoes.

Spinach RouladeServes: 20 primary / 10 secondary

This impressive roulade is for cookswith a little more time and moneyto spare. Based on milk and eggs, itis a good source of protein andcalcium.

1oz/25g margarine or butter

2oz/50g wholemeal flour

8fl oz/210ml milk

3 free range eggs, separated

seasoning

7oz/200g frozen spinach,chopped

FILLING

7oz/200g vegetarian creamcheese

2oz/50g carrots, grated

2oz/50g spring onions, diced

4oz/100g cucumber, diced

Red onion & cheddar quiche

/ 15

Spinach Roulade / Spring Vegetable & New Potato Bake

➜ Use the margarine or butter,flour and milk to make asauce, then incorporate theegg yolks, seasoning andspinach.

➜ Whisk the egg whites until stiffand fold into the mixture.

➜ Pour into a lined Swiss roll tinand bake at 200°C, 400°F, GasMark 6 for 25 minutes.

➜ Turn on to parchment paperand leave to cool. Remove thepaper.

➜ Spread the cream cheese overthe roulade and sprinkle theother ingredients on top.

➜ Roll up the roulade, cut intoslices and serve with Frenchbread.

Spring Vegetable & New Potato Bake


This recipe, developed for NationalVegetarian Week, makes good useof seasonal produce, but adaptseasily for use with other vegetables.This dish is a good source of ironand calcium.

8lb 12oz/4kg new potatoes

4tsp/20ml vegetable oil

1lb 8oz/800g leeks, chopped

2lb 10oz/1.2kg courgettes,sliced

black pepper and salt

1lb 8oz/800g vegetariancheddar, grated

1lb 8oz/800g vegetarianmozzarella, grated

sprigs of rosemary

34fl oz/1L single cream

➜ Preheat the oven to 180°C,350°F, Gas Mark 4.

➜ Place the potatoes in a largepan of boiling water andsimmer for 20 minutes. Drain,then allow to cool.

➜ Fry the leeks and courgettesgently for 7 minutes thenplace them in the bottom of alarge ovenproof dish. Seasonwith a good twist of blackpepper.

➜ Slice the potatoes and place alayer over the courgettes andleeks. Top with a layer of thecheddar and mozzarella. Placethe rosemary sprigs on thecheese and cover with anotherlayer of potatoes. Season withsalt and pepper. Top with thecream.

➜ Cover with foil and bake for 30minutes.

➜ Top with the remaining cheeseand bake uncovered for 15minutes.

➜ Serve with a green or tomatosalad.

Spring vegetable & new potato bake

16 /

Perfect Pasta withBolognaise Sauce

Serves: 32 primary /16 secondary

Developed for National VegetarianWeek, this recipe uses widelyavailable meat substitutes to createa substantial and versatileBolognaise sauce. This dish is agood source of protein.

4tbsp/60ml olive oil

4 onions, finely chopped


8oz/200g dried soya mince or14oz/400g frozen veggiemince*

4 red peppers, finely chopped

8tsp/40ml mixed dried herbs

8tsp/40ml sugar

100ml/6tbsp vinegar

8 bay leaves

8 x 400g/14oz tins choppedtomatoes

salt & pepper to taste

*If using dried soya mince, soak inboiling water for 10 minutes anddrain.

➜ Heat oil in pan on mediumheat, fry onions, garlic, minceand pepper for 5 minutes untilsoft.

➜ Add herbs, sugar, vinegar,seasoning, bay leaves andcook for approximately 4minutes.

➜ Add chopped tomatoes, leaveto cook for 8-10 minutes.

➜ Taste and adjust with extraherbs/seasoning.

➜ Remove bay leaves beforeserving.

➜ Serve with tagliatelle orspaghetti.

LasagneServes: 75 primary / 35 secondary

A perennial vegetarian favourite,this satisfying dish is a good sourceof protein and calcium.

5fl oz/150ml oil



1lb 2oz/500g buttonmushrooms, sliced or frozen

1lb 2oz/500g courgettes, sliced

1lb 2oz/500g potatoes,parboiled and sliced1/2 oz/12.5g oregano or driedmixed herbs1/4 x A10 tin tomatoes

BÉCHAMEL SAUCE

4oz/100g soya margarine

4oz/100g flour (1/2 wholemeal, 1/2 white)

3pts/1.8L soya milk

7oz/200g lasagne, pre-cooked

1lb 2oz/500g vegetarian cheese

International dishes Perfect

Perfect pasta with bolognaise sauce

/ 17

➜ Heat oil in pan.

➜ Fry onions for 10 minutes.

➜ Add the garlic.

➜ Add the mushrooms and fryfor a further 10 minutes.

➜ Add the courgettes.

➜ Add the sliced, parboiledpotatoes.

➜ Add herbs, chopped tomatoesand enough juice to moisten.Season.

BÉCHAMEL SAUCE

➜ Melt margarine. Add flour andcook for 5 minutes to make aroux. Remove from the heatand slowly add soya milk,stirring well to avoid lumps.

➜ Cook gently for few minutes.

➜ Grease two large ovenproofdishes with soya margarine.Layer the vegetables, lasagneand béchamel sauce.

➜ Repeat layers till left withbéchamel covering top.

➜ Sprinkle with grated cheeseand bake at 180°C, 350°F, GasMark 4 for 40 minutes untilcheese is bubbling andgolden.

PaellaServes: 65 primary / 40 secondary

This Spanish dish is traditionallyprepared in large quantities! It is agood source of protein,betacarotene (vitamin A) andvitamin C.

2lb 12oz/1250g rice

1tbsp/15ml oil



4oz/100g celery, diced

7oz/250g spring onions, sliced

1lb 2oz/500g carrot, cubed

7oz/200g mushrooms, cubed

9oz/250g pepper, diced

1tsp/5ml mixed herbs

1 x A10 tin tomatoes, chopped

1pt/600ml vegetable stock

12 vegetarian sausages, cutlengthways into strips andquartered

salt & pepper

➜ Partly cook the rice in plentyof water.

➜ In a large frying pan fry thegarlic, onions, celery, springonions and carrots for 8-10minutes or until tender.

➜ Add the other vegetables andsausages and fry for another 4-6 minutes.

➜ Add the partly cooked rice,herbs, tomatoes, stock andcook uncovered for 10-12minutes.

➜ Check the seasoning beforeserving.

Portuguese Vegetable StewServes: 15 primary / 10 secondary

A spicy, adaptable stew, which is agood source of vitamin C andbetacarotene (vitamin A).

2fl oz/60ml oil

1 onion

6oz/175g swede, cubed

9oz/225g potatoes, cubed

6oz/175g carrots, cubed

2tsp/10ml dried mixed herbs

1tsp/5ml chilli powder

1 red pepper, cubed

15oz/420g tomatoes, chopped

2-3 cloves garlic, crushed

15oz/420g tinned haricotbeans, drained

➜ In a large saucepan heat theoil and fry the onion until soft.

➜ Add the root vegetables,herbs, chilli powder and cookfor 5 minutes.

➜ Add the remaining vegetables,garlic and cook until tender.

➜ Add the haricot beans andsimmer until the sauce hasreduced.

Corn ChowderServes: 20 primary / 10 secondary

A Caribbean-style stew, this couldbe served with rice or jacketpotatoes. It is a good source ofbetacarotene (vitamin A).

2tbsp/30ml vegetablemargarine

2 onions, finely diced

4oz/100g carrots, grated

1 pepper, sliced finely

4oz/100g mushrooms,quartered

15oz/420g can sweetcornkernels, drained1/4 pt/150ml ready-made whitesauce

black pepper & salt

➜ Heat the margarine in asaucepan and slightly brownthe onions.

➜ Add the carrots, pepper andmushrooms, cook togetheruntil tender.

➜ Add the sweetcorn and ready-made sauce, heat thoroughly.


Pasta with Bolognaise Sauce / Lasagne / Paella / Portuguese Vegetable Stew / Corn Chowder

18 /

Chickpea & Vegetable Curry Serves 75 primary / 40 secondary

Indian dishes are a great source ofvegetarian inspiration. This curry isa good source of fibre, iron andbetacarotene (vitamin A).

5fl oz/150ml oil

2lb 3oz/1kg onions, sliced

21/2 tsp/12ml curry powder

5 garlic cloves, powder or paste

3lb 5oz/1500g carrots, chopped

13/4 pt/1L vegetable stock

5lb 8oz/2500g frozencauliflower florets

1lb 12oz/700g Suma organiccanned chickpeas, drained &rinsed

1lb 6oz/625g natural yoghurt

➜ Heat the oil in a large pan, addonions and fry until tender.

➜ Add curry powder and garlic,and cook for 1 minute.

➜ Add carrots and fry for 2minutes, stirring.

➜ Add stock and season to taste.Add cauliflower and chickpeas.

➜ Cover and simmer for 10minutes.

➜ Stir in the yoghurt and heatgently, do not boil.

➜ Serve with cooked rice.

Supprted by:

www.suma.coop

Lentil CurryServes: 30 primary / 15 secondary

An inexpensive curry which is agood source of protein and iron.

3lb 5oz/1500g lentils, washed

3 bay leaves

4fl oz/120ml oil

1lb/450g onions, diced

2 cloves garlic

9oz/225g carrots, diced

1tsp/5ml curry powder

seasoning

➜ Place the washed lentils in alarge saucepan with the bayleaves and cover with water.

➜ Bring to the boil and simmerfor 30 minutes or until thelentils are soft.

➜ Remove the bay leaves anddrain.

➜ In a saucepan fry the onions,garlic and carrot in the oil,until brown.

➜ Add the curry powder andcook for 3 minutes.

➜ Add the lentils, stir well andsimmer for 10 minutes.


Chickpea DhalServes: 40 primary / 20 secondary

A good source of protein, iron andfibre, this dhal would be good withjacket potatoes.

3lb 2oz/1500g chickpeas,cooked or tinned


7oz/200g onions, diced

2-3 garlic cloves, crushed

10oz/300g carrots, diced


salt

International dishes Chickpea

Chickpea & vegetable curry

/ 19

➜ Rinse and drain the chickpeas.

➜ Heat the oil in a saucepan andfry onion and garlic untilgolden brown.

➜ Add carrots and fry for 5minutes.

➜ Add chilli powder and fry for afurther 2 minutes.

➜ Add chickpeas and enoughwater to cover.

➜ Bring to the boil and simmer,covered for 30 minutes,stirring occasionally.

➜ Season to taste before serving.

Stir-Fry Vegetables


Chinese New Year (28th January) isthe ideal time to present thiscolourful stir-fry. Featuring lightly-cooked vegetables, it is a goodsource of vitamin C andbetacarotene (vitamin A).

2lb 12oz/1250g rice


2-3 cloves garlic, crushed

1lb 2oz/500g carrots, sliced

2tsp/10ml ground ginger

9oz/250g green pepper, sliced

1lb 2oz/500g mushrooms,sliced

1lb 2oz/500g beansprouts

4fl oz/120ml soy sauce

seasoning

➜ Boil the rice.

➜ Heat the oil in a wok or largesaucepan.

➜ Add the garlic, carrots, ginger,green pepper and stir-fry for 2-3 minutes.

➜ Add the mushrooms and fryfor another 2-3 minutes.

➜ Add the beansprouts, soysauce, seasoning and stir-fryfor 1 more minute.

➜ Serve on a bed of rice.

& Vegetable Curry / Lentil Curry / Chickpea Dhal / Stir-Fry Vegetables

Stir-fry vegetables

20 /

Chilli Bean Casserole Serves: 65 primary / 40 secondary

Serve this chunky casserole withtortillas and salsa dip for a Mexicanexperience! It is a good source ofcalcium, protein and iron.

4fl oz/120ml oil


5 cloves garlic

9oz/225g celery, chopped

13oz/375g potatoes, diced



1 x 1.25kg tin red kidney beans

2 x 1.25kg tins tomatoes,chopped


10oz/300g bulgar wheat or rice

51/4pts/3L pints vegetable stock

2 lemons, juice only

seasoning

➜ Heat the oil in a saucepan andgently fry the garlic and onion.

➜ Add the celery, potatoes,herbs, chilli powder, beansand cook for 5 minutes.

➜ Add the tomatoes, tomatopuree, bulgar wheat, stockand bring to the boil.

➜ Simmer for 30 minutes.

➜ Add the lemon juice andseasoning.

➜ Pour into an ovenproof dish,cover and cook for 1 hour at180°C, 350°F, Gas Mark 4.

Mushroom StroganoffServes: 25 primary / 10 secondary

A taste of Russia, this vegetarianclassic is a good source of calciumand vitamin C.

1 medium onion, chopped

1oz/25g vegetable margarine

7oz/200g mushrooms, sliced

8oz/225g broccoli florets

1oz/25g white flour3/4 pt/450ml milk

15oz/420g tin butter beans

3tbsp/45ml cream or milk

salt & pepper

➜ Fry the onion in margarineuntil soft.

➜ Add the mushrooms and cookfor another 3 minutes.

➜ Add the broccoli florets andcook for another few minutes.

➜ Sprinkle in the flour and cook,stir frequently.

➜ Slowly add the milk to make asauce.

➜ Add the beans and cream/milkand stir until heated through.

➜ Season and serve.

Baked Potato Moussaka Serves: 100 primary / 40 secondary

A tasty Greek dish which is a goodsource of protein, iron, calcium,vitamin C and betacarotene(vitamin A).

14oz/400g aubergine, thinlysliced (optional)

4fl oz/120ml sunflower or oliveoil

3lb 11oz/1700g onion,chopped


2lb 3oz/1kg soya mince

1lb 2oz/500g red pepper, sliced

1lb 2oz/500g green pepper,sliced



3pts/2.5L stock

3lb 5oz/1500g potatoes, bakedin their skins

1 x A3 tin chopped tomatoes


SAUCE

4fl oz/120ml oil or margarine

2oz/50g plain/wholewheatflour

7oz/200ml milk/soya milk

1lb 2oz/500g vegetariancheddar cheese, grated

2 free range eggs, beaten

seasoning

➜ If using, fry aubergine slices, orbrush with oil and grill onboth sides.

➜ Heat oil and sauté onion untilsoft. Add garlic and sauté foranother minute. Add the soyamince, peppers and sauté foranother minute.

➜ Add the tomato puree, mixedherbs and stock and simmeron a low heat for 10 minutespartially covered.

TO MAKE THE SAUCE

➜ Heat the oil in a saucepan,sprinkle over the flour andcook the roux for 1-2 minutes.

➜ Off the heat, gradually add themilk, stirring. Take the pan offthe heat and allow to cool alittle. Add the grated cheeseand beaten egg.

➜ Season the soya mixture well.Spread half of this in the baseof a deep 3 pint ovenproofdish.

➜ Slice the baked potatoes anduse half to cover the soya mix.

➜ Cover with a layer of half thetomatoes.

➜ If using, cover with half theaubergines.

International dishes Chilli

/ 21

➜ Cover with a layer of half thewhite sauce.

➜ Repeat the above layers.

➜ Bake in a preheated oven at190°C, 375°F, Gas Mark 5 for35-40 minutes.

Stovie Layered BakeServes: 40 primary / 20 secondary

A traditional Scottish winterwarmer, this dish would go downwell on St Andrew’s Day (30thNovember) or to mark Burns Night(25th January). It is a good sourceof energy, vitamin C andbetacarotene (vitamin A).


1 clove garlic, crushed

4oz/100g carrots, chopped

4oz/100g turnips, chopped

9oz/225g mushrooms, sliced

1tsp/5ml mixed herbs

1lb/450g frozen spinach,defrosted and finely chopped

seasoning

STOVIE

6 potatoes, sliced thinly

2 onions, sliced thinly

2oz/50g oats

1oz/25g margarine, melted

seasoning

➜ In a large saucepan melt themargarine and fry the garlic.

➜ Add the carrots and turnipsand cook for 5-10 minutes.

➜ Add the mushrooms, mixedherbs and seasoning.

➜ Layer this into a shallowovenproof dish.

➜ Spoon the chopped spinachonto the mushroom mixture.

➜ Layer the potatoes and onionson top of this and sprinklewith oats and seasoning.

➜ Pour the liquid margarine overthe stovie and bake at 200°C,400°F, Gas Mark 5 for 40minutes.

Bean Casserole / Mushroom Stroganoff / Baked Potato Moussaka / Stovie Layered Bake

Chilli bean casserole

22 /

Individual Meals French Bread Pizza /

French Bread Pizza


These individual pizzas never fail toplease children of all ages. They are agood source of calcium.

4 French sticks

12tbsp/200ml olive oil

1lb 2oz/500g vegetarian pesto

16 medium tomatoes, sliced

1lb 12oz/800g colouredvegetarian cheddar cheese,grated

4tsp/20ml oregano

➜ Preheat oven to 160°C, 310°F,Gas Mark 2.

➜ Cut French sticks in half andthen halve again lengthways,place on baking tray and brushover the bread with olive oil.

➜ Thickly spread with pesto,arrange sliced tomatoes, andsprinkle over the grated cheeseand oregano.

➜ Place in oven for 10-12 minutesuntil the cheese is golden brownand bubbling.

➜ Serve with salad or fries orsimply on its own.

Bean BurgersMakes: 6-8 primary / 4-8 secondary

A good source of protein, these arethe classic veggie burgers!

10oz/300g beans of choice

4oz/100g breadcrumbs

3oz/75g margarine


➜ Mash the beans. Season to taste.

➜ Shape into burger shapes andcover with a mix of margarineand breadcrumbs.

➜ Shallow fry until crisp andgolden.

Lentil BurgersMakes: 14-18 primary / 4-8secondary

Served as burgers or patties with aspicy sauce, these are a good sourceof protein and iron.

1lb 2oz/500g red lentils

1 free range egg, beaten

10oz/300g onion, diced

2oz/50g margarine


4oz/100g breadcrumbs

French bread pizza

/ 23

Bean Burgers / Lentil Burgers / Mushroom & Herb Rissoles / Falafels / Potato Wedges

➜ Cook the lentils. Drain andpuree well.

➜ Add half the egg to the puree.

➜ Fry the onions in the margarineuntil soft and stir into the lentils,season to taste.

➜ Shape into flat, round cakes andcoat evenly with the remainingegg and breadcrumbs.

➜ Shallow fry for 4 minutes oneach side until golden.

Mushroom & Herb Rissoles with Tomato SauceServes: 15 primary / 8 secondary

A variation on the Italian theme,these moreish rissoles are a goodsource of calcium and vitamin C.

11/2 tsp/7.5ml oil

1 large onion, finely chopped

1 clove garlic

4oz/100g mushrooms, finelychopped

2tbsp/30ml dried mixed herbs

3fl oz/90ml vegetable stock

4oz/100g wholewheatbreadcrumbs

4oz/100g tinned lentils or tinnedred kidney beans, finely chopped

salt & pepper

For the coating1 free range egg, beaten

2oz/50g breadcrumbs

➜ In a large saucepan sweat theonions and garlic in the oil.

➜ Add the mushrooms and cookuntil soft.

➜ Add the mixed herbs and stock,cook for 2 minutes.

➜ In a separate bowl mix thebreadcrumbs and beans orlentils together.

➜ Pour the wet ingredientstogether into the breadcrumbsand pulses, and mix well.


➜ Divide into equal portions andshape into patties.

➜ Dip in the beaten egg andbreadcrumbs.

➜ Grill the rissoles or oven bakeuntil crisp.

➜ Serve with the tomato sauce.

TOMATO SAUCE

12tbsp/180ml oil


1 clove garlic

15oz/420g tin tomatoes,chopped


9fl oz/225ml apple juice

1tsp/5ml lemon juice

dried herbs, to taste

2 bay leaves

salt and pepper

➜ Heat the oil and gently fry theonion and garlic until softened,but not browned.

➜ Add the chopped tomatoes,tomato puree, apple juice,lemon juice, herbs and the bayleaves.

➜ Allow to cool. Remove the bayleaves.


FalafelsMakes 12-16 primary / 4-8secondary

A Mediterranean favourite, thesecould be served with the tabboulehsalad on page 10. They are a goodsource of vegetarian protein.

1lb/450g tinned chickpeas

7oz/200g onions, chopped finely

2tsp/20ml salt


1oz/25g parsley, chopped

1oz/25g mint, chopped, or

2oz/50g mixed herbs

2 lemons, juice only


1 free range egg, beaten

➜ Finely grind the chickpeas andonions.

➜ Mix all the other ingredientstogether and stir into thechickpeas.

➜ Divide into portions and shapeinto balls the size of a chestnut.

➜ Deep fry in hot oil or bake in ahot oven until golden and crisp.

Potato WedgesServes: 20 primary / 10 secondary

Unlike the average chip, these arelow in fat and high in iron.

2lb 3oz/1000g potatoes, skin on,scrubbed and cut into wedges




➜ Parboil the potato wedges for10 minutes. Drain and cool.

➜ Mix the oil, tomato puree andherbs together. Coat thewedges lightly with the mixture.

➜ Bake in the oven for 25 minutes.

24 /

Desserts Carrot Cake / Lemon Spice Slices / Orange & Carrot Sponge

Carrot Cake Serves: 25 primary / 10 secondary

A vegetarian favourite, and a goodsource of betacarotene (vitamin A).

4 free range eggs

9oz/225g light brown sugar


12oz/350g grated carrots

8oz/225g self-raising flour

6oz/175g sultanas

➜ Grease and line a large bakingtin.

➜ Whisk the eggs and sugartogether until thick and creamy.

➜ Blend in the oil, slowly add theremaining ingredients and mixtogether to combine evenly.

➜ Spoon the mixture into theprepared tin.

➜ Level the surface and bake at190°C, 375°F, Gas Mark 5 for20-25 minutes.

ICING

4oz/100g icing sugar

2tbsp/30ml boiling water

food colouring of choice

➜ Mix together and pour overcake.

➜ Slice and serve.

Lemon Spice SlicesServes: 35 primary / 20 secondary

Featuring dried fruit and oats, theseslices are a good source of energyand the B vitamin complex.

8oz/225g sugar

1lb/450g vegetable margarine


5oz/150g white flour

10oz/300g porridge oats

1tsp/5ml cinnamon

1tsp/5ml nutmeg

1tbsp/15ml baking powder

6 free range eggs

grated lemon rind

8oz/225g dried fruit

milk to mix

icing to top

➜ Cream together the sugar andmargarine.

➜ Mix the flours together with theoats, spices and baking powder.

➜ Add the flour mixture alternatelywith the eggs to the creamedsugar and margarine to form asponge mixture.

➜ Add lemon rind and dried fruit.

➜ Spread into shallow, greasedbaking tin and bake at 180°C,350°F, Gas Mark 4 for 35minutes.

➜ When cake is cooked and cooledtop with the icing and cut intoslices.

Orange & Carrot Sponge FingersServes: 25 primary / 12 secondary

A zesty variation on the carrot caketheme, these sponge fingers are agood source of betacarotene (vitaminA) and the B vitamin complex.


7oz/200g brown sugar

zest of two oranges

4 free range eggs, beaten

7oz/200g grated carrot



3tsp/5ml baking powder

1tsp/5ml ground cinnamon

4fl oz/120ml milk

➜ Cream the margarine and sugartogether.

➜ Add the orange zest.

➜ Gradually add the beaten eggs.

Carrot cake

/ 25

Fingers / Fruit Crumble / Bread & Butter Pudding / Apple Charlotte

➜ Add carrots, dry ingredients andmilk alternately.

➜ Pour into a large, greasedbaking tin, and bake at 180°C,350°F, Gas Mark 4 for 45minutes.

➜ Slice into fingers and serve.

Fruit Crumble Serves: 65 primary / 30 secondary

A great favourite at any time of year,so ring the changes with seasonalfruit combinations. This variation is agood source of energy, protein, ironand calcium.

FILLING

2lb 5oz/1150g apples

2lb 5oz/1150g dried apricots

or a ready prepared pie filling

TOPPING



1lb 2oz/500g oats


➜ Soak the apricots in a little waterfor about an hour. Core andchop the apples.

➜ Mix the apples and apricots inan ovenproof dish.

➜ Mix the flours and oats, addingenough margarine to make themixture crumbly and moist.

➜ Place crumble topping on fruitand bake in oven at 180°C,350°F, Gas Mark 4 for about 30minutes until nicely browned.

➜ Serve with soya milk, cream oryoghurt.

Bread & Butter PuddingServes: 50 primary / 30 secondary

An old school-days favourite, this is agood source of protein and the Bvitamin complex.

1lb 2oz/500g sliced bread


3oz/75g brown sugar

9oz/250g mixed sultanas, raisinsand currants

31/4 pts/2L milk

10 free range eggs


➜ Spread the bread withmargarine and cut into quarters.

➜ Arrange half of the bread,spread side up, on the base ofan ovenproof dish.

➜ Sprinkle with half the sugar anddried fruit. Repeat for thesecond layer.

➜ Whisk together the milk, eggsand cinnamon.

➜ Pour the custard over the bread.

➜ Bake in the oven at 180°C,350°F, Gas Mark 4 forapproximately 45 minutes untiljust set.

Apple CharlotteServes: 65 primary / 35 secondary

A sweet treat that could also featureother fruits – peaches and rhubarbwork well. This variation is a goodsource of energy, protein andbetacarotene (vitamin A).

10oz/300g margarine

2lb/900g breadcrumbs

4lb 15oz/2250g apples

10oz/300g brown sugar


1 lemon, juice only

zest of 2-3 oranges

➜ Melt the margarine and mixwith breadcrumbs.

➜ Peel and slice the apples andplace in a pan with the sugar,cinnamon, lemon juice, orangezest and a little water.

➜ Heat slowly until all theingredients are blended but notcooked.

➜ Place a layer of breadcrumbs inan ovenproof dish, add half theapple and repeat layers,reserving plenty of breadcrumbsfor the top.

➜ Bake at 200°C, 400°F, Gas Mark6 for 30 minutes.

Fruit crumble

26 /

Curry SauceServes: 25 primary / 10 secondary

A great standby, and did you knowthat curry powder is a good sourceof iron?



1oz/25g flour

2tsp/10ml curry powder

2tsp/10ml tomato puree

13/4 pt/1L water

2oz/50g apple, diced

2tsp/10ml desiccated coconut(optional)

1oz/25g sultanas

➜ Heat the oil and fry the onion.Mix in the flour and currypowder and cook gently.

➜ Mix in the tomato puree andcool. Gradually mix in thewater to form a smooth sauce.

➜ Add remaining ingredientsand simmer for 30 minutes.

Spicy Tomato SauceServes: 40 primary / 20 secondary

An indispensable recipe, and agood source of vitamin C.

14oz/400g onions, finelychopped




13/4 pt/1L water1lb 12oz/800g cannedtomatoes

➜ Fry the onions and garlic inthe oil. Add the chilli andsimmer for 2 minutes.

➜ Add the water and tomatoes.Cook gently for 20 minutes.

Herby Mushroom SauceServes: 30 primary / 15 secondary

A good source of calcium andvitamin C, this sauce wouldcomplement pasta or rice.


14oz/400g onion, finelychopped


1lb 12oz/800g cannedtomatoes

14oz/400g mushrooms,chopped or frozen button


➜ Heat oil, add onion and garlicand cook until soft.

➜ Add remaining ingredients,cover and simmer gently for30 minutes.

Creamy Herb, Broccoli &Mushroom Pasta SauceServes: 20 primary / 10 secondary

A nutritious variation for pasta, thissauce is a good source of calcium.

2tbsp/30ml vegetable oil

1 clove of garlic, crushed

8-10 mushrooms, sliced

4 carrots, sliced

1 small head of broccoli, cutinto florets and steamed

1pt/600ml ready-made whitesauce

4oz/100g vegetarian cheddarcheese, grated

➜ In a large saucepan, heat theoil, then add the garlic,mushrooms and carrots. Fryuntil soft.

➜ Add the steamed broccoli andheat through.

➜ Add the white sauce, stirringthoroughly.

➜ Heat through before pouringover pasta. Sprinkle over thegrated cheese just beforeserving.

Vegetarian/Vegan GravyServes: 20 primary / 5 secondary

An invaluable finishing touch to avariety of vegetarian and vegansavouries.

2oz/50g margarine


1 pinch salt

1 bay leaf

1oz/25g flour

1pt/600ml vegetable stock

1tsp/5ml yeast extract


➜ Heat the margarine and sweatthe onion with the pinch ofsalt until soft and goldenbrown. Add the bay leaf andcook for a further 2-3 minutes.

➜ Sprinkle on the flour and cookfor 2 minutes, stirring.Gradually add the stock andbring to the boil, stirringconstantly.

➜ Add the yeast extract andmixed herbs and season totaste. Simmer for 15 minutesto reduce slightly.

➜ Remove the bay leaf beforeserving.

AccompanimentsCurry Sauce / Spicy Tomato Sauce / Herby Mushroom Sauce /Creamy Herb, Broccoli & Mushroom Pasta Sauce / Vegetarian/Vegan Gravy

Response Form

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The Vegetarian Society wishes to acknowledge the support of:

The Cyril Cordon TrustThe Cyril Cordon Trust encourages vegetarian andhumanitarian education.

Mushroom Bureau For a free recipe booklet ‘Mushrooms Vegetarian…and Vegan’ send a large stamped, addressedenvelope to Mushroom Bureau (V), CreephedgeHouse, East Hanningfield, Chelmsford CM3 8BP.

Suma Wholefoods For more information on vegetarian, fairly traded,special diet and organic catering or tuck shopsupplies please contact SUMA on 0845 458 2290 orvisit www.suma.coop

Design: Temple Design

Photography: Heather Brown

Home Economist: Helen Webster

The Vegetarian SocietyParkdale, Dunham Road, Altrincham, Cheshire WA14 4QG

Tel: 0161 925 2000Fax: 0161 926 9182

Email: [email protected] Website: www.vegsoc.org

Registered Charity No. 259358

Vegetarian catering for schools and colleges

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