Salads

A delicious surprise combination of flavours.

Ingredients

handful of arugula (rocket), chopped
1 can chick peas, drained
1 tbsp extra virgin olive oil 
1 tsp red balsamic vinegar 
salt 
pepper
1 tsp curry powder

Instructions

1. Combine arugula and chick peas in salad bowl.
2. Coat with oil.
3. Add vinegar/spices and stir.

Curry powder and soya sauce are a winning combination.

Ingredients

1½ tbsp olive oil
2 - 3 tsp curry powder
½ tsp salt
2 lb/1kg unpeeled boiling potatoes, cut into 1" cubes
2 x 14 oz/400g cans chickpeas, drained
1 large red pepper, cored, seeded, and cut into strips
2 to 4 tbsp tamari or shoyu (soya sauce)
4 spring onions, chopped

Instructions

1. Preheat oven to 220ºC.
2. In a large bowl, mix potatoes, curry powder and salt; stir well.
3. Transfer to a baking sheet.
4. Bake 20 - 30 minutes or until fork inserted in centre of potato cube goes through.
5. Meanwhile, in the same bowl, toss chickpeas, red pepper and spring onions with tamari.
6. Adjust seasonings to taste.
7. Mix with potatoes and serve warm or cold, with wholemeal pitta bread.

My source: adapted slightly from Recipezaar

A truly wonderful picnic recipe - as simple as possible to prepare, but the taste is a revelation.

Ingredients

1 can chickpeas, drained  
2 tbsp vegan mayonnaise  
2 tsp spicy brown mustard 
1 tbsp mango chutney  
2 spring onions, chopped 

Instructions

1. Combine all ingredients in a food processor and blend to a coarse pâté.
2. Serve spread on a crusty baton.

My source: John's Vegetarian Recipes

A definitive potato salad.

Ingredients

2 lb/1kg potatoes, cut into bite size pieces 
1 red onion, chopped 
1 bunch fresh coriander or parsley, washed and chopped 
1 - 2 tbsp Dijon or your favourite mustard 
2 tsp dried tarragon 
2 cloves garlic, minced 
4 tbsp good olive oil 
lots of fresh ground pepper 
salt to taste 
1 - 2 tbsp red wine vinegar or balsamic if you want 
4 spring onions, minced 
4 - 6 tbsp soy or vegan mayo 

Instructions

1. Boil potatoes until tender.
2. Mix everything else in.
3. Taste and correct seasonings after you chill for a while.

Source: adapted from RecipeZaar

Delicious mayo-free salad.

Ingredients

1 lb/450g even-sized new potatoes, scrubbed but not peeled
1 small red onion, finely chopped
2 tomatoes, de-seeded and diced
2 tsp capers, drained
12 kalamata olives, pitted and halved
seasoning
juice of ½ a lemon
pinch cayenne pepper
3 tbsp extra virgin olive oil
6 tbsp chopped fresh parsley

Instructions

1. Boil the potatoes in their skins and cool in a bowl of cold water.
2. Drain, pat dry and cut into bite-sized pieces.
3. Mix with the next 4 ingredients.
4. Prepare the dressing by whisking together the next 4 ingredients, then pour over the salad and toss.
5. Finally, toss in the parsley.

The classic side-salad, so often maligned due to poor ingredients, poor serving methods or boring dressings – here’s a few ideas to bring this dish to life as a tasty and healthy accompaniment to a light meal of as a garnish for an elegant starter.

Ingredients

Ingredients by group: 
Bitter leaves - oak-leaf, lollo, radicchio, curly endive...
Sweeter lettuces - Little Gem, Cos, soft varieties...
Trendy leaves – baby spinach, rocket, watercress, lambs lettuce, sorrel...
Wild plants – borage, garlic mustard (Jack-by-the-hedge)...
Herbs – basil, mint, oregano, chives, parsley, coriander...
Flowers (edible, for added colours) – borage, nasturtium, chive...

Suggested mixes: 
Classic – bitter/sweet mix anywhere between ratios 1:2 to 2:1
Mixed – classic + some trendy + few herbs
Trendy - bitter/trendy mix anywhere between ratios 1:2 to 2:1
Rustic – a free-for-all mix from all categories 
For dressings, check out the Salad Dressings section below.

Instructions

1. Prepare the mixture in a large bowl.
2. Just before serving, give the dressing a final mix then toss well through the leaves.

My source: Veggies Unite! (http://vegweb.com/food/)

Serves 2 main or 4 - 6 picnic portions

Ingredients

9 oz/250g macaroni
1 medium cucumber
6 - 8 radishes
4 - 6 green onions
veggie mayo
salt
pepper

Instructions

1. Cook pasta till done.
2. In the meantime, peel and seed cucumber (cut lengthwise, scrape out seeds with spoon) then slice thinly, salt and leave to drain.
3. Wash and slice radishes thinly.
4. Slice green onions.
5. Drain pasta, allow to cool or run cold water over it and allow to dry.
6. Rinse and dry cucumber.
7. Combine all ingredients and sprinkle with salt and pepper to taste (½ to 1 tsp. salt, ¼ tsp. pepper, more if desired).
8. Add 2-3 heaped tablespoonfuls of veggie mayo (start with 2, to make creamier, add more).
9. Chill until flavours have blended, or eat immediately.

My source: Eastern Vegetarian Cooking - Madhur Jaffrey

Serves 4 as a main dish, ideal for lunch.

A classic Middle-Eastern dish that should have been included long ago, this is so fresh and healthy-tasting, you'll want to wolf the lot!

Ingredients

1 lb/450g dried green lentils
1 tsp ground cumin
about 2 tsp salt
4 spring onions, finely sliced
juice of 1 lemon
freshly ground black pepper
plenty olive oil
1 oz/30g chopped fresh parsley

Instructions

1. Cover the lentils with about 1" water in a large pan and bring to the boil.
2. Add half the salt and the cumin and allow to simmer for 30 - 45 minutes till just tender; allow the lentils to soak up all the cooking liquid, adding a little more whenever necessary.
3. Allow the lentils to cool, then mix in a bowl with the remaining ingredients and chill.
4. Serve with warmed pitta bread.

My source: Veggies Unite!

Makes 4 - 6 rolls

Fresh-tasting and wonderful on bread.

Ingredients

8 oz/220g smoked tofu, drained, pressed and mashed
½ finely minced onion 
2 stalks celery, finely minced
2 - 4 tbsp vegan mayonnaise 
½ tsp mild curry powder
½ tsp turmeric
½ tsp mustard
1 tbsp dried or fresh chopped parsley, chives, tarragon or dill 
salt and pepper to taste

Instructions

1. Mix the tofu, onion, celery and mayonnaise (more or less to desired consistency).
2. Add the curry powder, turmeric and mustard and blend through evenly.
3. This will turn mixture "egg" yellow.
4. Add parsley or other herbs and salt and pepper to taste.
5. Blend well.
6. Chill and serve spread on wholemeal bread rolls.

Makes 6 to 8 appetizer or 4 salad servings.

My source: About.com

Prepare this in advance to let the flavours develop - for those who like strong flavours.

Ingredients

16 oz/450g packaged dried small white beans (white kidney are good),
   soaked overnight
2 tbsp red wine vinegar
3 tbsp chopped roasted red peppers (use jar peppers for ease)
2 tbsp drained capers
1 garlic clove, crushed through a press
¼ tsp each (or to taste) salt and freshly ground pepper
½ cup well-drained pimiento-stuffed olives
2 tbsp extra-virgin olive oil
3 tbsp packed fresh basil

Instructions

1. Cook beans till tender (30-45 minutes).
2. Drain the beans into a colander and rinse with cold water.
3. In a medium bowl, combine beans with red wine vinegar.
4. Stir in chopped roasted red peppers, capers, garlic, and salt and pepper.
5. In a mini food processor, combine olives, olive oil, and basil.
6. Process until the basil is finely chopped.
7. Pour over the bean salad and toss gently to coat.
8. Serve at room temperature or slightly chilled.

Serves 2

Make this salad a couple of hours in advance to allow the flavours to come together and the grains to absorb the dressing.

Ingredients

4oz/280g bulghar, rehydrated with 6 fl oz/250ml boiling water 
4oz/175g broad beans, cooked
2oz/55g frozen peas, cooked
4 artichoke pieces, chopped
few green olives, chopped
1 tbsp each chopped fresh mint and parsley

Dressing:
seasoning
1 tsp cider vinegar
2 tsp lemon juice
1 tsp dried mint
1 tsp dried dill
2 tbsp olive oil
2 tsp mayo
1 tbsp soya milk

Instructions

1. Mix salad ingredients together.
2. Prepare dressing and toss with salad ingredients.

Serves 4

This was the business - we had it as part of a Greek meal, and it tasted so authentic. Make sure you don't overcook the lentils; Puy lentils would be a good substitute.

Ingredients

8 oz/220g green lentils, rinsed and soaked for half hour
2 oz/60g pitted oil cured black olives broken into pieces
2 tbsp capers
handful chopped fresh oregano
1 peeled and chopped garlic clove
handful  chopped parsley
5 tbsp lemon juice or juice of one lemon
1 tbsp extra virgin olive oil

Instructions

1. Place drained lentils in a saucepan.
2. Cover them with three inches of cold water.
3. Bring lentils to a boil, cover the saucepan, and simmer for 30 minutes, or until cooked but still al dente.
4. Drain water and set lentils aside.
5. Mix together olive pieces, capers, oregano, garlic, parsley, and lentils.
6. Mix lemon juice and olive oil into a dressing with a pinch of salt and pepper to taste, and drizzle on the salad.
7. Serve with warm, crisp bread.
8. Also good with some Cheshire-style Sheese, cubed.

Source: adapted from RecipeZaar

Very easy and wonderfully tasty.

Ingredients

5 oz/115g penne, cooked, drained, & cooled under running water
2 tomatoes, de-seeded and diced
2 spring onions, trimmed & chopped
8 artichoke heart quarters in oil, coarsely chopped
1½ tbsp olive oil
2 tsp cider vinegar
1 tsp Dijon mustard
1 garlic clove, finely chopped
1 tsp dried oregano
seasoning
4 tbsp chopped fresh parsley

Instructions

1. Mix together the first 4 ingredients.
2. Prepare the dressing by whisking together the next 6 ingredients, then pour over the salad and toss.
3. Finally, toss in the parsley.

My source: Veggies Unite! (http://vegweb.com/food/)

Serves 2 - 4

Ingredients

1½ lbs/750g new potatoes
olive oil
small handful dried shiitake mushroom caps (preferably sliced),
   soaked for 20-30 minutes (boiling water)
2 cloves garlic, minced
3 tbsp rice wine vinegar
1 tbsp soaking liquid
1 tsp Dijon mustard
½ tsp salt
¼ tsp dried whole rosemary
¼ tsp pepper
2 tbsp olive oil
4 green onions, sliced

Instructions

1. Place potatoes in large saucepan; cover w/water, bring to a boil.
2. Cover, reduce heat, simmer 8 min or till tender. Drain, set aside.
3. Coat a small non-stick skillet with a little olive oil; place over medium heat.
4. Chop and add mushrooms, sauté 3 minutes.
5. Add garlic, sauté 1 minute.
6. Stir in vinegar and next 5 ingredients, cook 3 minutes or till liquid is reduced by half.
7. Remove from heat, stir in oil.
8. Combine potato and green onions in large bowl and stir well.
9. Pour vinegar mixture over potato mixture, toss gently to coat.
10. Serve warm, or cover and chill.
11. The recipes in the quantities given provide a generous picnic for 2 (big appetites!).

Serves 4

Easy to prepare and incredibly tasty, this salad would make a good introduction to sprouts.

Ingredients

2 oz/55g alfalfa seeds, sprouted
4 oz/115g brown rice
4 oz/115g basmati rice, rinsed and soaked
14 oz/400g can chickpeas
15 - 20 black olives (preferably kalamata), stoned and quartered
6 tbsp finely chopped flatleaf parsley
½ oz/15g flaked almonds, toasted

Dressing:
1 tbsp sherry vinegar
seasoning
2 tsp vegan pesto
3 tbsp olive oil

Instructions

1. Cook the brown rice in excess boiling water for 30 - 40 minutes.
2. Drain, rinse in cold water and set aside.
3. Cook the basmati rice in 8 fl oz/225ml water and a little salt until absorbed.
4. Leave to steam dry for a few minutes.
5. Prepare the dressing by dissolving the seasoning in the vinegar then add the other ingredients and whisk.
6. Mix the rices and add olives and parsley then stir in the dressing and toss well.
7. Add the remaining ingredients and mix well before serving.
8. Try with a glass of Manzanilla sherry.

Serves 4

A delicious prepare-ahead salad with full-on Mediterranean flavours.

Ingredients

1 red onion, slivered down its axis
3 mixed peppers, cut into bite-sized pieces
2 medium courgettes, halved lengthways and sliced
4 tbsp olive oil
seasoning
2 cloves garlic, finely chopped
1 tbsp balsamic vinegar
8 oz/225g brown rice
1 can chickpeas
2 tbsp red wine vinegar
seasoning
5 tbsp best olive oil
2 tbsp mixed herbs (e.g. parsley, basil, oregano, thyme, chives)

Instructions

1. Pre-heat the oven to 220°C.
2. Toss the onion and peppers in olive oil and roast for 10 minutes.
3. Add the courgettes and seasoning and continue roasting for a further 15 - 20 minutes or until the vegetables are cooked but still al dente.
4. Remove from the oven and toss with the garlic and balsamic vinegar while still hot.
5. Leave to cool for at least 2 hours or preferably overnight.
6. Cook the rice in excess water for about 30 minutes till just tender; cool immediately by rinsing/immersing in cold water. Drain well.
7. Add the chickpeas and vegetables and mix well.
8. Prepare a dressing from the remaining ingredients, seasoning well.
9. Pour over the salad and toss.

Serves 4 (ish)

Why buy identikit bottlings containing all kinds of horrible additives when you can make your own so simply from store-cupboard ingredients? I’ll keep adding to this list, but I’ll start with some basics:

Vinaigrettes

THE classic salad dressing, this should generally comprise oil and vinegar in ratios between 2:1 to 3:1 and a little seasoning only. There are many variations on this theme alone, but these are hugely increased with the use of additional ingredients.

To prepare, dissolve salt in vinegar, add black pepper then oil and whisk vigorously to combine into an emulsion. Use immediately or re-whisk* just before use later, but NEVER dress a leaf-based salad more than 2 minutes before serving – it just goes soggy and looks awful on the plate!

*it’s actually quite trendy to let the dressing separate out a little, so this is down to the individual.

For the following recipes, take the seasoning as read and olive = extra virgin olive oil:

Recipe	Vinegar	Oil	Additive(s)
Basic	1 tbsp red or white wine	2 – 3 tbsp olive
Balsamic	2 tsp balsamic	2 tbsp olive
Walnut	1 tbsp white wine	2 – 3 tbsp walnut
Sherry	2 tsp sherry	2 tbsp olive
Mustard	2 tsp sherry	2 tbsp olive	¾ tsp each English and wholegrain mustards
Herb	1 tbsp red or white wine	2 – 3 tbsp olive	1 tbsp finely chopped fresh herb(s) of choice
Sun-dried tomato and balsamic	1 tsp each balsamic and lemon juice	2 tbsp olive	1 tsp sun-dried tomato paste

Citrus-based

Similar to the vinaigrette, but using citrus juice as the acid base (apologies to chemists for the oxymoron!), these dressings take your salad further into the Mediterranean (lemon) and the Middle East (orange) and even on to the Far East (lime):

Recipe	Citrus	Oil	Additive(s)
Basic Greek	1 tbsp lemon	2 – 3 tbsp olive	1 clove garlic, crushed
Luxury Greek	2 tsp lemon, 1 tsp white wine vinegar	2 – 3 tbsp olive	1 clove garlic, crushed; 2 tsp chopped fresh oregano; 1 tsp tapenade or chopped black olive
Caesar (quick & easy)	1½ tbsp lemon	3 – 4 tbsp olive	2 cloves garlic, crushed; 2 tbsp ground almonds; 1 tbsp soya sauce; 1½ tbsp Parmazano; 1 tbsp water; 1½ tbsp Dijon mustard

Serves 2

The flavour of the shallots pervades the whole salad. An unusual and tasty way to "get your greens"!

Ingredients

3 - 4 oz (about 100g) baby spinach leaves
4 - 6 shallots, trimmed and peeled, left whole
1 tbsp vegan margarine
handful of walnut halves
2 tsp balsamic vinegar
seasoning

Dressing:
1 tbsp white vinegar (white balsamic is good,
   or try cider/white wine/rice)
seasoning
2 - 3 tbsp walnut oil

Instructions

1. Melt just over half the margarine in a small pan and add the shallots.
2. Cook over a low heat for about 20 minutes, shaking often, till browned.
3. Drain then add the remaining margarine and the drained shallots with the walnuts.
4. Cook for a further 5 minutes then remove from the heat and toss in the balsamic vinegar and seasoning.
5. Prepare the dressing then toss through the spinach and the shallot mixture in a bowl.
6. Serve immediately.
7. Great as an accompaniment to any of the quiches.

Serves 4

A delicious and healthy salad.

Ingredients

5 oz/140g yellow split peas
5 oz/140g brown rice
1 pack smoked tofu, pressed and cubed
1 dual pack mangetouts/baby sweetcorn (about 3oz/85g each)
1 red pepper, cut into small strips
2 handfuls mixed sprouts
   (e.g. green lentils, alfalfa, quinoa)
6 tbsp fresh coriander, chopped 

Dressing:
1 tbsp rice vinegar
juice of ½ lemon plus finely pared rind
seasoning
1 tbsp finely grated fresh ginger
1 tsp sesame oil
4 tbsp sunflower oil

Instructions

1. Cook the split peas in boiling water till al dente (about 45 minutes to an hour) then drain and cool immediately in fresh water.
2. Cook the rice in excess water (about 30 minutes) and cool in a similar manner.
3. Briefly deep-fry the tofu and allow to cool.
4. Mix together all the salad ingredients in a large bowl.
5. Prepare the dressing, whisk well and pour over the salad.
6. Toss well before serving.

My source: Veggies Unite!

Serves 2

An unusual east/west combination.

Ingredients

5 oz/140g macaroni 
1 block marinated* tofu, mashed
1 - 2 roasted red peppers (from jar), chopped 
2 oz/60g sliced black olives (approximately) 
½ small onion, chopped 
1 small can water chestnuts, chopped 

To taste: 
balsamic vinegar, olive oil, salt and pepper 

Instructions

1. Combine cooked pasta chilled with first 5 ingredients.
2. Sprinkle to taste olive oil and balsamic vinegar.
3. Salt and pepper to taste.
4. Chill well.

*if not available, marinate pressed plain tofu in soya sauce and fresh ginger

Serves 4

This recipe is the opening offering reflecting our latest venture (April 2004), sprouting seeds. If you're lucky enough to be able to get the olive tofu (we saw it in London), then use it - it's exquisite. Otherwise, smoked or plain would be OK in this.

Ingredients

5 oz/150g Puy lentils
1 bay leaf
1 small cauliflower, cut into small florets
1 pack (8 - 10 oz/220 - 280g) black olive tofu
   (or smoked or plain), cubed
10 radishes, quartered
4 - 6 tbsp mixed sprouts
   (green lentil and alfalfa are a good combination)
a little finely chopped red pepper
   or 1 small red chilli, finely sliced
6 wholemeal pitta, halved cross-ways to give 12 pockets 

Dressing: 
2 tbsp white wine vinegar
seasoning
4 tbsp walnut oil
1 tbsp hazelnuts, toasted and powdered
   (use pulse mode on your processor)
1 tsp Dijon mustard

Instructions

1. Cook the lentils in water with the bay leaf (steam the cauliflower florets above these till becoming tender but retaining a little crunch) until just tender, then drain and rinse with cold water.
2. Place in a suitable bowl with the cauliflower, tofu, radishes and sprouts.
3. Prepare the dressing: ensure that the salt dissolves in the vinegar, then whisk in the remaining ingredients.
4. Pour over the salad and toss well.
5. Serve on plates, garnished with the pepper, with the pitta.