All Kitchen Recipes ? Vegetarian Dishes

An ever increasing number of people are choosing to eat more and more meatless meals based on ingredients like pasta, rice, pizza and vegetables. Many others ? some?times known as the ?demi-veggies? ? choose to exclude red meat from their diet completely but still eat the occasional meal containing fish, shellfish or chicken. As for vegetarians, there are as many types of vegetarian diet as there are reasons for being one. Vegans are very strict vegetarians, who won?t eat any animal product whatsoever and that includes gelatine and in some cases honey. Less strict vegetarians eat cheese, butter and milk. Some also eat eggs.

The reasons for becoming vegetarian are numerous. Some look to it as a healthier way of eating; current research seems to suggest that many so-called ?diseases of Western civilization? such as heart disease, strokes, obesity and high blood pressure are related to a diet that?s high in animal fats. Others are influenced by their religion or choose to avoid meat because they?re concerned about animal welfare. Many vegetarians are worried about the environment and believe that a vegetarian diet is a more economical method of food production in terms of the world?s limited resources.

Balancing a Vegetarian Diet?

Many people make the mistake of assuming that a vegetarian diet is automatically healthier than a carnivore?s. This isn?t always the case. It is not enough simply to stop eating meat; the nutrients that would have been obtained from meat must be derived from other sources. It?s quite common for vegetarians to rely too heavily on dairy products ? like cheese ? which are high in saturated fats and calories.

As with any diet, variety is important. If a wide range of foods is eaten, a vegetarian diet is no more likely to be lacking nutritionally than any other diet. There are lots of good vegetable sources of protein such as beans, grains, nuts, tofu, quorn and TVP as well as dairy products. Animal proteins contain almost all of the essential amino acids and are regarded as ?complete protein? foods. With the exception of soya products, vegetable proteins are lacking or low in one or more of the essential amino acids. However, by eating certain foods together at the same meal any deficiency is overcome. This isn?t as complicated as it sounds and tends to happen automatically when menu planning. For example, cereals should be eaten with dairy products, pulses or nuts: muesli with yogurt or milk; chilli beans with rice; nut roast made with breadcrumbs. Pulses and nuts should also be eaten with dairy products: dhal with raita; nut burgers with a cream- based sauce; bean stew with cheese topping; for example.

Vegetarians and vegans should be careful to regulate their intake of vitamins B12 and D, although contrary to popular belief a deficiency of either is unlikely. Both are found in dairy products and fortified products such as breakfast cereals. Anaemia or a lack of dietary iron is often discussed in relation to a vegetarian diet because meat and liver are commonly believed to be the best sources of iron. In fact, iron is found in a wide range of foods including leafy green vegetables, cereals, pulses, nuts, eggs and dried fruits ? especially apricots. The absorption of iron is greatly increased if vitamin C rich foods are eaten at the same meal. It is decreased by the presence of tannin, which is found in large amounts in tea ? so don?t drink tea at meal times!

The Vegetarian Storecupboard?

Vegetarian alternatives to ingredients of animal origin are becoming increasingly available. You can now buy a wide range of cheeses produced using vegetarian rennet, for example. Other useful products include Agar-Agar and Gelazone which are alternatives for gelatine. Certain foods are particularly significant in a vegetarian diet; these are described below.

Pulses

The term pulse covers all the various beans, peas and lentils which have been preserved by drying. Pulses are an important source of protein, carbohydrate and fibre in a vegetarian diet.

Pulses should be stored in airtight containers in a cool, dark place. They keep well, but after about 6 months their skins toughen and they take increasingly longer to cook, so buy them from a supplier with a fast turnover.

Before cooking, with the exception of lentils and split peas, all pulses should be soaked overnight in a large bowl of cold water. In the morning, drain them, bring to the boil in fresh water and boil rapidly for 10 minutes to destroy any toxins present. Although fast-boiling is not strictly necessary for all types of pulse it does them no harm and saves the problem of remembering which ones require it. After fast-boiling, lower the heat, cover and simmer until tender. The flavour can be subdy enhanced by adding a couple of bay leaves or garlic cloves, or an onion studded with a few cloves, to the cooking water. Add salt approximately 15 minutes before the end of the cooking time. Salt added at the beginning of cooking tends to toughen the skins.

To save time the quick soak method works just as well. Put the beans into a saucepan, cover with cold water and bring to the boil. Boil rapidly for 10 minutes. Cover the pan and leave the beans to soak in the same water for 2 hours. Drain and cook in fresh water for the usual time (see chart below).

The weight of dried pulses approximately doubles during cooking, so if a recipe calls for 225 g (8 oz) cooked beans you will need to start with 125 g (4 oz) dried beans. Drained, cooked pulses will keep for several days in a covered container in the refrigerator. Alternatively, freeze them in usable quantities. Thaw overnight and use as freshly cooked beans.

COOKING PULSES IN A PRESSURE COOKER

This?cuts?down on lengthy cooking times (see chart below). Overnight soaking is unnecessary: just cover the beans with boiling water and leave to soak for 1 hour. Drain, then weigh and transfer to the pressure cooker, adding 600 ml (1 pint) water for every 225 g (8 oz) soaked beans. The cooker must not be more than one-third full.

Bring to the boil, then skim off any scum that?s risen to the surface. Lower the heat so that the beans are simmering gently, then put the lid on the pan. Bring up to pressure and cook for the time suggested below. Reduce the pressure slowly. Season with salt while warm.

Do not cook mixtures of different types of pulse at the same time. This is potentially dangerous as overcooked beans can rise up in the pan and block the safety valves and air vents.

Cooking Dried Pulses?

These times are approximate depending on the age of the pulse and the length of soaking time.

TYPE	COOKING TIME	PRESSURE COOKING TIME (HIGH/15 LB PRESSURE)
Aduki beans	30-60 minutes	12 minutes
Black beans	1 1/2?hours	20 minutes
Black-eye beans	1 1/2hours	12 minutes
Borlotti beans	1 hour	17 minutes
Butter beans	1/2 hours	17 minutes
Cannellini beans	1 hour	25 minutes
Chick peas	1 1/2-2 hours	20 minutes
Flageolet beans	1 hour	15 minutes
Haricot beans	1-1 1/2?hours	20 minutes
Lentils	30-60 minutes	15 minutes
Mung beans	40 minutes	12 minutes
Red kidney beans	1-1 1/2?hours	20 minutes
Soya beans	3?4 hours	30 minutes
Split peas	45-60 minutes	15 minutes

Canned Beans

Canned beans are a good quick alternative to cooking your own. It?s a good idea to empty them straight into a sieve and rinse under cold running water before use. They tend to be rather soft, but some brands are definitely firmer and better than others, so shop around. Nevertheless they are all much softer than home- cooked beans so always add them towards the end of the recipe cooking time or they will disintegrate.

As a guide, a 425 g (15 oz) can of beans, drained, is roughly equivalent to 225 g (8 oz) cooked beans, or 125 g (4 oz) dried (uncooked) beans.

Tofu

Also known as soya bean curd, tofu is made from a paste of soya beans which has been pressed into blocks. It is virtually tasteless but readily absorbs flavours when marinated in tasty dressings. It?s really worth experimenting with tofu, since it is an excellent source of vegetable protein and contains no fat.

Silken tofu is soft and creamy and is useful for dressings, cheesecakes, sauces and dips. It adds bulk and texture, increases the nutritional value of these foods and takes on the flavours of the other ingredients. Firm tofu has been pressed for longer and can be cut into chunks for frying, grilling and inclusion in stews and curries, or it can be grated or chopped and made into burgers and roasts.

Tofu should be stored in the refrigerator. Once the packet is opened, keep the tofu immersed in a bowl of cold water in the refrigerator and it should remain fresh for up to 1 week if the water is changed daily.

TVP (Textured Vegetable Protein)

TVP forms the bulk of most veggie burgers, and veggie mince and banger mixes. It?s made from a mixture of soya flour, flavourings and liquid, which is cooked, then extruded under pressure and cut into chunks or small pieces to resemble mince. Unlike tofu it has a slightly chewy, meat-like texture which makes it unappetising to some vegans and vegetarians; although for the same reason it may appeal to new vegetarians who miss the texture of meat. It is worth keeping a packet in the cupboard for emergencies because it?s quite versatile, keeps well, and like tofu it is an excellent source of low-fat protein.

Quorn

Quorn is a relatively new product; a myco-protein derived from a distant relative of the mushroom. It has a chicken-like texture and is very low in fat and calories, yet high in fibre and protein. Although unsuitable for vegans, because it contains egg albumen, quorn is a good source of complete protein for vegetarians. As it has a bland flavour quorn benefits from being marinated before cooking, but it cooks in a matter of minutes.

Available from the chilled cabinet, quorn is usually sold in 225-300 g (8-10 oz) packets, which is enough to serve 4 people. It will keep in the refrigerator for 3 days and can be frozen for up to 3 months. Quorn can also be used straight from the freezer in very moist dishes; otherwise, thaw it overnight in the refrigerator and use within 24 hours.

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Source: http://allkitchenrecipes.com/vegetarian-dishes/

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