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VEGETABLES AND VEGETARIAN
Ingredients
22.5 ml (1
1
⁄
2
tbsp) olive oil
1
⁄
2
large red onion, chopped
450 g (1 lb) red cabbage, finely shredded
2 eating apples, cored, peeled and sliced
37 ml (2
1
⁄
2
tbsp) light muscovado sugar
30 ml (2 tbsp) red wine vinegar
22.5 ml (1
1
⁄
2
tbsp) red currant jelly
1
⁄
4
tsp ground cinnamon
50 g (2 oz) flaked almonds, toasted
Red Cabbage with Red Onion and Almonds Serves 4-6
Dish: large bowl
1. Soften the onion on HIGH power for 2 mins.
2. Add all the other ingredients except the almonds, mix well and then cook on HIGH power for
10 -12 mins. or until cabbage is softened. Stir halfway through cooking.
3. Stir in the almonds just before serving, so they retain their crunch.
Ingredients
100 g (4 oz) black-eye beans, soaked
overnight
100 g (4 oz) adzuki beans, soaked overnight
15 ml (1 tbsp) vegetable oil
1 garlic clove, crushed
1 yellow pepper, chopped
10 ml (2 tsp) caraway seeds, lightly crushed
15 ml (1 tbsp) paprika
397 g (14 oz) can chopped tomatoes
175 g (6 oz) mushrooms, thickly sliced
60 ml (4 tbsp) natural yoghurt
salt and pepper
Garnish:
fresh parsley, chopped
Spicy Bean Goulash Serves 4-6
Dish: large casserole
1. Drain the beans, rinse well and place in a large bowl. Add 600 ml (1pt) boiling water. Cover
and cook on HIGH power for 15 mins. then LOW power for 30 mins. or until tender.
2. Place the oil, garlic, yellow pepper, caraway seeds and paprika in a large casserole. Cover
and cook on HIGH power for 2 mins. or until softened.
3. Add drained, rinsed beans, tomatoes and mushrooms. Cover and cook on HIGH power for
8-10 mins. or until piping hot and the mushrooms are soft. Stir once during cooking.
4. Stir in 30 ml (2 tbsp) yoghurt and season to taste. Drizzle remaining yoghurt on top and
sprinkle with parsley.
Ingredients
Tomato Sauce:
1
⁄
2
green pepper, chopped
1 onion, chopped
1 clove garlic, crushed
15 ml (1 tbsp) oil
397 g (14 oz) can chopped tomatoes
227 g (8 oz) can whole tomatoes
3 ml (
1
⁄
2
tsp) ground cumin
3 ml (
1
⁄
2
tsp) dried oregano
3 ml (
1
⁄
2
tsp) chilli powder
salt and pepper
Enchiladas:
50 g (2 oz) cheddar cheese, grated
100 g (4 oz) cottage cheese
pinch salt
2 ml (
1
⁄
2
tsp) chilli powder
pinch ground cumin
1 tomato, chopped
1 courgette, grated
1
⁄
2
green pepper, chopped
1 small onion, chopped
6 x 15 cm (6”) corn tortillas or thin crepes
Vegetable Enchiladas Serves 4
Dish: 20 x 25cm (8 x 10”) shallow dish
1. Combine the green pepper, onion, garlic and oil in a bowl. Cover and cook on HIGH power
for 3-5 mins. or until tender.
2. Stir in remaining sauce ingredients and cook uncovered on HIGH power for 5-7 mins. or until
piping hot and thickened. Leave to one side.
3. Combine 25 g (1 oz) cheddar cheese in a small bowl with the cottage cheese, salt, chilli and
cumin. Mix well.
4. Mix tomato, courgette, green pepper and onion in a bowl. Cover and cook on HIGH power
for 4-6 mins. or until vegetables are tender. Drain and press lightly to remove excess
moisture. Stir in half of the tomato sauce.
5. Spread the cheese mixture over each tortilla, top with vegetable mixture and roll up. Arrange
tortillas seam side down in a shallow dish. Pour the remaining sauce down the centre.
6. Cook on MEDIUM power for 6-8 mins. or until piping hot.