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Cheap and Tasty Vegetarian and Vegan Recipes

Here's some of our all-time favourite, family-friendly vegetarian and vegan recipes. Cheap and tasty. Quick and easy. Using minimal ingredients and using up sad old vegetables.


Two Ingredient Vegan Cookies

Get this: 

over ripe knackered old banana
1 cup of oats

Do this:

Mash banana. Mix together (add other stuff if you like: sultanas/dates/apricots). Make into cookies. Bake at 180C for 18 mins.

Read the post: the edge of the lettuce: how much food am I wasting?





Cheap and Cheerful Potato Gnocchi

Get this:

50g instant mash potato (dried weight)
200g plain flour
1 free range egg (leave out if vegan and get to consistency using water, it still works!)
salt and pepper to season

Do this:

Reconstitute mash. Mix in flour. Mix in egg. Season. Form into balls. Put in boiling water until they rise to the top (a couple of mins max). Serve with pesto and peas or butter and parmesan or tomato sauce or whatever.

Read the post: falafel: feeding a family of four without costing the earth


FaLAfel

Get this:

500g dried split yellow peas
1 onion
2 cloves garlic
1 tsp oil
1 tsp each coriander and cumin
Cayenne pepper, salt, freshly ground black pepper to taste
Handful of stoneground flour

Do this: 

Soak peas for 24 hours. Wash well. Boil peas as per packet instructions (until soft). Fry onion and garlic in oil til soft. Zizz up everything together in a madge. Roll in flour (Tip: mix some flour into pea mixture if it's too sloppy). Fry or bake.

Read the post: falafel: feeding a family of four without costing the earth


Frozen Pea and Brown Lettuce Soup

Get this:

2 handfuls frozen peas
1/2 lettuce (any type, any condition!)
1 finely chopped small onion
pint of stock
1 teaspoon fairtrade brown sugar
1 teaspoon of dried tarragon
Knob of butter (leave out if vegan)

Do this:

Fry onion in butter until soft. Add all the other ingredients and simmer for 15 mins. Puree with a hand blender.

Read the post: the edge of the lettuce: how much food am I wasting?


Tired Vegetable Potage

Get this:

Any tired old veg resting in your fridge (carrots, parsnips, swede, pumpkin, butternut squash, etc)
Handful of lentils (any type) or 2 medium potatoes (to thicken)
Pint of stock
Tin of peach slices (in syrup or juice)
Bouquet garni

Do this:

Dice veg (if carrots and parsnips are too floppy to peel, just wash them). Put vegetables, lentils and potatoes in a large saucepan and add stock until they're covered. Add tin of peaches. Add bouquet garni sachet. Bring to boil and simmer until vegetables are all soft (about 30 mins depending on which vegetables you used.  NB: swede takes longer so cut it smaller than everything else and allow more time).

Serve as a chunky stew or puree with a hand blender. 
Don't forget to remove the bouquet garni sachet!

Read the post: the edge of the lettuce: how much food am I wasting?


Old Mother Hubbard's Pilaf

Get this:


Any tired old veg (carrot, swede, butternut squash, pumpkin, peppers, brocolli, onion, courgette)
400g green lentils
200g rice
Veg stock cube
4 tsp oil
4 cardamon pods
1 cinnamon stick
2 tsp cumin seeds
Seasoning
(optional spinach)

Do this:

Roast veg in 2 tsp oil with cumin seeds and salt and pepper til soft. Cook lentils as per packet instructions. Toast cardamon pods, cinnamon stick and rice in 2tsp oil for 1 min, then add 1 pint of veg stock and boil until rice cooked and all liquid absorbed. Take out pods and stick. Mix lentils into rice (add spinach if you've got some). Put roasted veg on top.

Adapted from BBC Good Food.

Read the post: the power in your plate: 8 reasons to eat less meat

Emma is a columnist and feature writer for Liberti Magazine.

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