Meatless cooking need not consist of unappetising stodge served up on a bed of blandness. As my vegetarian daughter-in-law joked to me recently: "My 'cannibal' friends don't know what they're missing". I agree.
Vegetarian dishes range from appetising "more please" family meals to dinners that would seduce any gourmet carnivore. It is food that is a fusion of ingredients that appeals to the eye and the taste buds. Vegetarian meals are also often quick to prepare.
With more people taking an interest in a healthy diet, vegetarian meals have become a popular addition to many household menus - stir-fries, spaghetti, stews, soups, salads, burritos, curries, lasagne, kebabs, waffles, burgers, tacos, bagels, risotto, chilli dishes and barbecues can all be meatless and make a delicious addition to everyday cooking.
If you are new to vegetarian cooking, you may need to restock the pantry. Much of what you'll need can be found at any good supermarket. I find that a well-stocked pantry goes a long way towards making meal preparation a real joy.
Although I prefer to use fresh vegetables, I find it convenient to keep a selection of canned goods on hand and an assortment of frozen vegetables and fruits in the freezer. Other vegetarian ingredients I keep in my pantry include canned and dried beans - black, cannellini, pinto, kidney plus chickpeas, split and whole peas; pumpkin, sunflower and sesame seeds; white and brown rice; brazil nuts, cashews, pine nuts, walnuts and peanuts; dried lasagne, spaghetti, macaroni and noodles.
Although I'm not a vegetarian, I'm a big fan of vegetarian dishes. Why? Because they're attractive, tasty, healthy and economical. What more could you ask for?
CRUSTY PENNE & BROCCOLI
A diced red pepper can also be added to the mixture before baking.
250g penne
1 red onion, diced
300g broccoli florets
1 vegetable stock cube
1 tbsp cornflour
2 tsp Dijon-style mustard
150g sour cream
100g tasty cheddar or blue vein cheese, grated
1/4 cup each: chopped parsley, fresh breadcrumbs, grated parmesan cheese
1/2 tsp mixed dried herbs
Cook pasta - together with onion - according to packet instructions. Add broccoli florets during last three minutes of cooking. Drain, reserving about one-and-a-half cups of cooking water.
Return water to saucepan. Add stock cube and cornflour and whisk to dissolve. Whisk in mustard and sour cream. Bring to boil. Stir in pasta and vegetables, cheddar cheese and parsley.
Pour into a baking dish. Sprinkle with breadcrumbs and parmesan. Grill until golden. Serves 4.
VEGETABLE COBBLER
750g frozen mixed vegetables
8 pitted prunes, halved
1 cup cooked kidney beans
1/2 cup orange juice
1 tbsp each: tomato paste, cornflour
1 tsp curry powder
Salt and pepper to taste
Topping:
1 1/2 cups wholemeal flour
3 tsp baking powder
1/2 tsp mixed dried herbs
1/2 cup milk
Preheat oven to 190C.
Bring vegetables to the boil, then drain immediately. Place in a casserole dish with prunes and kidney beans. Combine orange juice, tomato paste, cornflour, curry powder, salt and pepper until smooth. Stir into casserole. Cover and microwave for about 10 minutes on high power, stirring halfway through.
Meanwhile, prepare topping. Combine wholemeal flour, baking powder, herbs and enough milk to make a soft dough. Knead lightly, then pat out into a 2cm-deep square. Cut into rounds using the top of a small glass.
Remove cover from casserole. Place dough on top of cooked vegetables. Bake for 15 minutes (uncovered) until risen and golden. Serves 4-6.
PARMESAN & PUMPKIN FRITTERS
1 egg, lightly beaten
2 tbsp milk
1/4 cup grated parmesan cheese
1 1/4 cups shredded pumpkin
3 tbsp flour
1 tsp baking powder
Salt and pepper to taste
Canola or rice bran oil for frying
Combine egg, milk and cheese in a bowl. Add pumpkin. Sift flour, baking powder, salt and pepper over top and mix well.
Heat oil in large frying pan on medium-high. Fry heaped tablespoons of the mixture until golden on both sides and cooked in centre.
Excellent served with steamed greens or crunchy salad and chutneys. Serves 4.
LENTIL & BEAN CURRY
1 each: medium kumara, large carrot, peeled and diced
1 tbsp oil
1 onion, chopped
1 tsp sugar
2 tsp curry powder
1/2 cup water
420g can five-bean mix
400g can each: lentils, diced tomatoes
Salt and pepper to taste
Place kumara, carrot and a few tablespoons of water in a bowl. Cover and microwave until just tender - about four minutes.
Heat oil in a wok or heavy frying pan. Stir-fry onion with sugar until softened. Stir in curry powder and cook for 30 seconds.
Add kumara, carrot, beans, lentils and tomatoes. Cover and simmer for 10 minutes. Season to taste.
Excellent served on rice and topped with yoghurt. Serves 4.