Satay Tofu & Vegetables

It is important to remember that tofu takes on the flavours in which it is marinaded.

This recipe is so much tastier than the "off the shelf" varieties that come in jars. This way, you know what you're putting into your body, and you can avoid nasty additives like MSG.

This dish can be made vegan by substituting agar agar or maple syrup for the honey as well as using soy milk.

Satay Tofu & Vegetables

Ingredients:

350g firm tofu
1 tablespoon olive oil
1 carrot, sliced
1 red capsicum, sliced
1 cup snow peas
½ cup broccoli florets

Marinade:

1 cup pineapple juice
2 tablespoons soy sauce
2 cloves garlic, crushed
1 teaspoon honey

Satay Vegetable Sauce:

½ cup Crunchy Peanut Butter
1 small onion, diced
1 cup vegetable stock
1 teaspoon cumin
½ cup low fat soy milk or dairy milk
½ teaspoon mild curry powder
½ cup reserved marinade
1 ½ tablespoons lemon juice

Method:

1. Cut tofu into eight 1cm thick small rectangles.

2. Combine all marinade ingredients in a shallow dish and place tofu in marinade and stand for 30 minutes.

3. Heat half the oil in a frypan. Cook tofu until golden brown on both sides, set aside and keep warm.
4. Combine all Sauce ingredients in a small saucepan over medium heat.

5. Bring mixture to the boil, reduce heat and simmer continuously for 5 minutes.

6. Whilst sauce is simmering, heat remaining oil in the frypan. Stir-fry carrot, capsicum, snow peas and broccoli for 2-3 minutes.

7. Add tofu to the frypan and pour satay sauce over the vegetables and tofu.

8. Serve over steamed rice.

Per Serve: 1100 Kilojoules (265 Calories). Protein 14g. Total Fat 15g. Saturated Fat 2g. Carbohydrate 19g. Total Sugars 13g. Sodium 580mg. Potassium 505mg. Calcium 230mg. Iron 2.5mg. Fibre 6g.

Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Satay-Tofu--Vegetables.aspx

Serves: 4-6
Rating: 4.5

Mushroom Curry

This is an Indian dish called Dhingi Kari. It can be served with rice and a coconut raita (found elsewhere on this site).

A nice reminder that simple things can taste surprisingly good.

Mushroom Curry

Ingredients:

2 Tbsp nuttlex (or margarine - non-vegans can use butter or ghee)
500g field mushrooms
2 leeks or 14 spring onions
2 crushed cloves of garlic
1/2 tsp grated fresh ginger
6 curry leaves
2 tsp curry powder
salt to taste
1/2 tsp garam masala
1/2 cup coconut milk (or 1/2 cup water and 125g coconut cream)
2 tsp lemon juice

Method:

1. Cut the mushrooms into slices

2. Finely slice leeks or onions

3. Heat nuttlex/marg/butter and fry garlic, ginger, curry leaves and leeks (or onions) until soft but not brown.

4. Add curry powder, salt and mushrooms; stir over a low heat until mushrooms are soft.

5. Cover and cook on a low heat for 8-10 minutes.

6. Sprinkle with garam masala, add coconut milk and cook uncovered, stirring constantly until heated through.

7. Remove from heat and stir in lemon juice.

Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006

Serves: 6-8

Rating: 4.5/5

Chickpea, Cauliflower and Peas Curry

You can really use any veges in this dish, and the chickpeas give you protein and calcium. This dish is also gluten, nut and soy free.

Chickpea, Cauliflower and Peas Curry

Ingredients:

2 Tbsp olive oil
2 cups chickpeas (canned is good - if you want to use dried, you will need to prepare them first)
2 cups cauliflower
1 cup peas
1 cup tomatoes (diced)
1 Tbsp garlic (minced)
1 Tbsp ginger (minced )
1/2 cup onion (cut into wedges)
1 green chilli, seeds removed (minced)
1 tsp tumeric
1 Tbsp mustard seeds
1 Tbsp cumin seeds
1/2 tsp coriander
1 tsp Herbamare seasoning salt (or which ever salt you have on hand)
1/2-1 cup water
1 cup fresh coriander (optional - but highly recommended)

Method:

1. Cut the cauliflower into bite-sized florets.

2. Heat the olive oil in a frying pan over a medium high heat and add the onions. Cook the onions, stirring occasionally, until they are a golden colour. Remove from the oil.

3. In the same pan and oil, saute the garlic, ginger and chilli for a minute or so, without colouring.

4. Add the chickpeas and cauliflower, and toss to coat with the flavoured oil. Add the spices, and cook off for 1 minute, and then add the salt.

5. Pour in the tomatoes, onions, peas and 1/2 cup water, then lower the heat. Cover and simmer the curry until the tomatoes are broken down and the cauliflower is tender (about 15 minutes). Add more water as required and stir occasionally to stop the ingredients from sticking in the pan.

6. Roughly chop the coriander and stir through just prior to serving.

Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew

Serves: 4

Rating: 4.5/5

Sweet Potato Salad

Sweet Potato Salad

Ingredients:

2 large sweet potato (Kumara)
1/2 tsp curry powder
3 spring onions (shallots), chopped
salt
1/4 cup mayonnaise
1 tbsp chopped walnuts
1/4 sour cream

Method:

1. Cook sweet potato in boiling, salted water until just tender.

2. Drain and leave to cool. Cut into 2.5cm cubes.

3. Combine sweet potato and spring onions in a serving bowl.

4. In another bowl, combine mayonnaise, sour cream, curry powder, and salt to taste.

5. Pour this over sweet potato. Toss to coat.

6. Garnish with walnuts.

Rating: 4

Curried Barley and Vegetables

This dish was reccommended to me. I haven't tried it yet.

Curried Barley and Vegetables:

Ingredients:

1.5 cups Pearl Barley
20g butter
2 onions, sliced
2-3 cloves garlic, crushed
2 tsp curry powder
1/2 tsp garam masala
2 large potatoes, cubed
375g cubed pumpkin
4 cups water
250g green vegetables (e.g. broccoli, beans, etc)

Method:

1. Cook barley according to instructions on packet. Rinse under cold running water until water runs clear. Drain.

2. Heat butter in frying pan, add onions, stir over heat until golden. Add garlic, curry powder and garam masala. Stir over heat for 1 min.

3. Add pearl barley, potatoes, pumpkin and water. Cover, bring to the boil. Reduce heat and simmer 10 mins.

4. Add green vegetables and simmer further 10 mins or until vegetables and barley are tender.

Serves: 4

Rating: haven't tried it yet.