Veg
Page 1
CONTENTS
INTRODUCTION
CURRIES & STEWS
PIES, PARCELS & BAKES
SOUPS & SARNIES
TRAYBAKES
RICE & NOODLES
PASTA
SALADS
BURGERS & FRITTERS
ONE-PAN WONDERS
BRUNCH
FRIDAY NIGHT NIBBLES
HINTS & TIPS
NUTRITION
INDEX
BOOKS BY JAMIE OLIVER
COPYRIGHT
VEG POWER!
I’m fairly sure that if you’ve picked up this book and are reading these words, you’re already asking yourself a few questions about the food you eat. All of us are aware that we need to eat more veg, and of the extraordinary health benefits attached to doing so. But, in a busy fast-paced life where meat is so convenient and available on every corner, the question is – can veg dishes really cut the mustard? Can they be truly tasty and make you feel satisfied and happy? I believe that the answer is a gigantic: YES! So, with that in mind … welcome to the wonderful world of delicious food that just happens to be meat-free.
This is a glorious veg-based cookbook, written by me – a meat lover who will absolutely not compromise on flavour. We humans are creatures of extreme habit, and the concept of change, even positive, challenges all of us. Most of us buy the same foods week in, week out – sound familiar? So, embracing this book for what it is, disarming yourself and opening your mind to trying new things by celebrating the huge bounty of veg, fruit, herbs, spices, pulses, nuts and seeds on offer, can only be a good thing. You can find so much exciting produce in standard supermarkets these days (let alone farmers’ markets and beyond), and if you shop smart and surf the seasons you should be quids in, so there’s really no excuse … especially with this book in your hands! I hope it helps to break the mould.
EVERYONE’S WELCOME
On the pages that follow, I want to show you just how tasty and comforting veg-based meals can be when given the respect and thought they deserve. And I also want to stamp out any pre-existing prejudices around food choices. This book is not just for vegetarians: everyone’s welcome – especially your classic meat eater who might be stuck in a bit of a rut but knows that they could, and should, be welcoming more veg into their diet. I designed these recipes to leave you feeling full, satisfied and happy – and not missing the meat from your plate. Whether you’re looking to embrace a meat-free day or two each week, live a vegetarian lifestyle, or just want to try some brilliant new flavour combination, I believe this book will tick all the boxes and help you enjoy things you may never have tried before.
A quick note for all my strict vegetarian friends out there: you will see me mention Worcestershire sauce, pesto and Parmesan cheese (see page 268 for more info), among others, in the ingredients lists on the recipe pages. Joyfully, we live in a time where you can source really good vegetarian versions or alternatives, so sit back, relax and fill your boots in a way that works for you.
I actually started writing this book eight years ago – it’s been a real labour of love – but now is the time to publish it, accompanied by a beautiful new and exciting TV show. I’ve travelled halfway around the world to watch, listen and learn from some of the best veggie cooks on the planet, to really amplify flavour and scrumptiousness, and to give you beyond-tasty plates of food. Being able to finally publish this book is not only a real honour and a landmark moment for me, but also an indicator that the time is right and that veg-based cooking is becoming mainstream again. We might think that basing our meals around more veg and less meat is forward thinking, and is trendy or progressive, but I can assure you, if anything, it’s looking back towards our grandparents and great-grandparents, who – by default – cooked this way. Without question, it was the norm, they knew what they were doing and we should absolutely take a leaf out of their book.
The recipes are a broad assortment of the food that I love to eat at home with my wife and kids, and are everything I would deliver flavour-wise in any other cookbook: they’re dishes that make me feel energized, comforted, complete and full up. I’m not telling you to eat any of these meals because they’re healthy (even though 70% of them are – see pages 286–93 for more nutrition info), I want you to eat them because you want to, and because they’re delicious. As usual, they’re all tried, tested and interrogated (and then tested again, just to be sure!), so they’re the absolute best they can be. And for me, the beautiful thing about this book is that I can give you a really reliable, safe place to come for easy and delicious veg-based meals, put together with love, care and attention.
I’ve got lots of inspiration on the lunch and dinner front with easy pastas, soups and sarnies, clever traybakes and one-pan wonders, as well as tasty curries, stews, pies, bakes, rice and noodle dishes, and burgers that’ll knock your socks off. And that’s not all, there’s also an array of brunch and weekend nibbles to get your teeth into. I’ve tried to equip you with a myriad of modern meals, taking into account that you’re probably incredibly busy, juggling 101 other things at the same time.
With that in mind, I’ve kept the visuals and words simple, clear, supportive and to the point, and have done my best to empower you with confidence, instead of baffling you with clutter and long, laborious lists or explanations. No barriers, just super-tasty, easy, accessible and affordable recipes, with veg as the main event. There’s upfront nutrition info on every page so you can make fast, informed choices. Plus, I’ve given some extra tips on how I like to serve the dishes myself, as well as ways to tweak the recipes to include a whole array of beautiful veg.
NO BARRIERS, JUST SUPER-TASTY, EASY, ACCESSIBLE & AFFORDABLE RECIPES
Putting labels on food preferences, I have to say, frightens the life out of me – there are enough things in life that divide us, and I feel that food shouldn’t be one of them. But, it is. As far as I’m concerned, if it’s good, it’s good. Everyone’s on their own food journey, and people are all at different stages. And that’s OK! In the Oliver household we really try to eat veg-based meals at least three times a week, and the benefits to our health, as well as the planet, are clear to see. Promoting less meat (but better quality) and more veg is something I’ve always done: this is not a new thing for me – if you look at the index of any of my cookbooks, you’re going to see a huge number of V symbols. Even so, I’ve been constantly asked by the public (sometimes berated!) to do a 100% veg-based cookbook, so here it is, guys – I hope you love it as much as I enjoyed making it.
CURRIES & STEWSPLEASE SELECT A RECIPE
TAP FOR TEXT VERSION
CURRIES & STEWS
CRISPY CAULIFLOWER KATSU
AMAZING VEGGIE CHILLI
MY CAULIFLOWER TIKKA MASALA
STUFFED CURRIED AUBERGINES
SUPER-COMFORTING GUMBO
AMAZING TOMATO CURRY
BURNS NIGHT STEW & DUMPLINGS
THAI-STYLE MUSHROOM & TOFU BROTH
MUSHROOM STROGANOFF
WONDERFUL VEG TAGINE
BREAD-TOPPED BIRYANI
CRISPY CAULIFLOWER KATSU
LIGHT & DELICATE CURRY SAUCE, FLUFFY RICE, LIME-PICKLED CHILLIES
SERVES 6 | 1 HOUR 15 MINUTES
2 heads of cauliflower (800g each)
3 fresh mixed-colour chillies
3 limes
150g plain flour
3 large eggs
200g fine breadcrumbs
1 onion
4 cloves of garlic
5cm piece of ginger
1 carrot
1 bunch of fresh coriander (30g)
olive oil
1 heaped teaspoon garam masala
1 teaspoon ground turmeric
3 teaspoons mango chutney
450g basmati rice
Pr
eheat the oven to 180ºC/350ºF/gas 4. Cut 6 chunky cauliflower slices, straight through the stalks, around 2.5cm thick (use up the leftover stalkless cauliflower by making my Simple pickle, see page 252). Season the cauliflower slices all over with sea salt and leave aside (this will draw out the natural moisture). Meanwhile, finely slice the chillies and place them in a bowl with a pinch of salt. Finely grate over the zest of 2 limes, then squeeze over the juice and leave to lightly pickle.
Put 100g of the flour into one bowl, beat the eggs in another, and tip the breadcrumbs into a third. Coat the cauliflower slices in the flour, dunk in the beaten egg, then dip, press and coat in the breadcrumbs. Place on an oiled baking tray and push down to compact. Bake for 45 minutes, or until golden and crisp.
Meanwhile, peel the onion, garlic, ginger and carrot, then finely chop with the coriander stalks, reserving the leaves. Fry in a large pan on a medium heat with 1 tablespoon of oil and the spices for 15 minutes, stirring regularly. Stir in 50g of flour and the mango chutney, followed by 1 litre of boiling water. Whisk together, then simmer for 15 minutes, or to your preferred consistency, stirring occasionally. Taste and season to perfection with salt and black pepper. Cook the rice according to the packet instructions, then drain. Serve the rice and sauce with the crispy cauliflower, chilli pickle, lime wedges and reserved coriander leaves.
For that 1980s retro feel, mould the rice in small bowls like I’ve done here – it’s pointless, but fun!
AMAZING VEGGIE CHILLI
COMFORTING BLACK RICE, ZINGY CRUNCHY SALSA, CHILLI-RIPPLED YOGHURT
SERVES 4 | 1 HOUR 30 MINUTES
2 red onions
2 sweet potatoes (250g each)
3 mixed-colour peppers
4 large ripe tomatoes
olive oil
1 teaspoon cumin seeds
1 teaspoon smoked paprika
4 cloves of garlic
1 lemon
1 × 400g tin of cannellini beans
hot chilli sauce
250g black rice
1 bunch of fresh mint (30g)
4 small flour tortillas
4 tablespoons natural yoghurt
Preheat a griddle pan to high. Peel the onions, scrub the sweet potatoes and deseed the peppers. Cut off a small chunk of each and put aside with one tomato (this is for the salsa later). Roughly chop the rest of the veg into 4cm chunks and halve the remaining tomatoes, then chargrill, working in batches.
Drizzle 1 tablespoon of oil into a large casserole pan over a medium-low heat and stir in the cumin and paprika. Peel, roughly chop and add the garlic, finely grate in the lemon zest, and add the grilled veg bit by bit as they’re ready, stirring regularly. Tip in the beans (juices and all), and 1½ tins’ worth of water, then add around 1 tablespoon of chilli sauce (or to your liking). Season with sea salt and black pepper and simmer for 30 minutes, or until thickened and reduced. Meanwhile, cook the rice in a pan of boiling salted water according to the packet instructions. Pick 2 sprigs of mint leaves and very finely chop with the salsa veg, then toss with the lemon juice and season to taste with salt and pepper.
Warm the tortillas on the griddle and ripple a good few shakes of chilli sauce through the yoghurt. Serve the chilli with the black rice, salsa, yoghurt and tortillas, and pick over the mint leaves. Enjoy!
Using veg raw to make a salsa as well as cooking it in the stew is incredibly resourceful and delicious.
MY CAULIFLOWER TIKKA MASALA
PANEER, SPICED YOGHURT MARINADE, CREAMY CASHEW & SAFFRON SAUCE
SERVES 4 | 45 MINUTES
60g unsalted cashews
1 pinch of saffron
1 tablespoon mango chutney
1 lemon
2 tablespoons natural yoghurt
1 teaspoon smoked paprika
olive oil
200g paneer cheese
½ a head of cauliflower (400g)
1 knob of unsalted butter
1 cinnamon stick
3 cloves
3 cardamom pods
4 cloves of garlic
1 onion
5cm piece of ginger
2 tablespoons sun-dried tomato paste
4 sprigs of fresh coriander
Put the cashews, saffron and mango chutney into a jug, cover with 700ml of boiling water and leave to one side to soak. Preheat the grill to high. Finely grate the lemon zest into a large bowl, add the yoghurt, paprika, a pinch of sea salt and black pepper and 1 tablespoon of oil, and mix well. Chop the paneer into 2cm cubes and break the cauliflower into florets (roughly the same size), then toss in the marinade. Tip into a large roasting tray and grill on the middle shelf for 12 minutes, or until beautifully golden and gnarly at the edges.
Put the butter and 1 teaspoon of oil into a large casserole pan on a low heat with the cinnamon and cloves, and bash the cardamom pods, adding just the inner seeds. Peel, finely slice and add the garlic, and cook for a few minutes, stirring occasionally. Peel the onion and ginger, roughly chop, then place in a blender with the tomato paste and a good splash of boiling water, and whiz to a paste. Pour into the pan and cook for 10 minutes, stirring regularly.
Tip the cashew mixture into the blender and whiz until super-smooth – you may need to work in batches. Pour into the pan, bring to the boil, then leave to tick away for 5 minutes, stirring occasionally. Stir in the paneer and cauliflower, season to perfection with salt and pepper, then place under the grill. Once golden and bubbling, stir back through and pick over the coriander leaves.
Delicious served with fluffy rice and wedges of lemon for squeezing over.
Swap the paneer for chickpeas and the cauliflower for squash for a different but equally delicious result.
STUFFED CURRIED AUBERGINES
SPICED TAMARIND & PEANUT SAUCE, FRESH CORIANDER
SERVES 6 | 1 HOUR 15 MINUTES
1 onion
4 cloves of garlic
4cm piece of ginger
½ a bunch of fresh coriander (15g)
2 fresh red chillies
1 teaspoon each cumin seeds, mustard seeds, ground turmeric, garam masala, fenugreek seeds
1 big handful of fresh curry leaves
groundnut oil
2 heaped tablespoons crunchy peanut butter
1 tablespoon mango chutney
2 tablespoons tamarind paste
12 finger aubergines (800g total)
1 × 400g tin of light coconut milk
250g ripe mixed-colour cherry tomatoes
Preheat the oven to 190ºC/375ºF/gas 5. Peel the onion, garlic and ginger, place in a food processor with the coriander stalks and chillies (deseed if you like), and whiz to a fine paste. Put the spices and curry leaves into a 25cm × 35cm roasting tray on a low heat with 2 tablespoons of oil and fry for 1 minute, or until smelling fantastic, stirring constantly. Tip in the paste and cook for 5 minutes, or until softened, stirring regularly. Stir in the peanut butter, mango chutney and tamarind paste, season with a good pinch of sea salt and black pepper, then scrape into a bowl, adding a splash of water to loosen to a paste, if needed.
Leaving them intact at the stalk, cut the aubergines into quarters lengthways, rub and stuff them generously with all the paste, then arrange them in the tray (if using regular aubergines, simply trim then cut into 1cm-thick rounds and sandwich the paste between them). Place the tray on a medium heat and fry for 5 minutes, turning halfway. Add the coconut milk, roughly chop and sprinkle over the tomatoes, season well with salt and pepper, and bring to the boil. Cover with tin foil and roast for 40 minutes, or until thickened and reduced, removing the foil halfway. Season to perfection and scatter over the coriander leaves.
Always good with fluffy rice, poppadoms, yoghurt and extra fresh chilli.
Delicious and convenient made in advance and reheated when you need it – loosen with a splash of water, if needed.
SUPER-COMFORTING GUMBO
LOADS OF VEG, SMOKY SPICED GRAVY, PICKLED JALAPEÑO CHILLIES
SERVES 6 | 1 HOUR 10 MINUTES
> 1 onion
3 cloves of garlic
3 sticks of celery
3 mixed-colour peppers
groundnut oil
3 heaped tablespoons plain flour
3 fresh bay leaves
3 sprigs of fresh thyme
½ teaspoon cayenne pepper
1 teaspoon smoked paprika
100ml red wine
1 × 400g tin of quality plum tomatoes
1 × 400g tin of chickpeas
200g frozen peas
2 fresh jalapeño chillies
4 tablespoons red wine vinegar
200g okra
Peel and finely chop the onion, garlic and celery, and deseed and roughly chop the peppers. Pour 3 tablespoons of oil into a large pan over a medium heat and mix in the flour to make a paste (loose roux). Cook until dark brown, stirring constantly so that it doesn’t catch and burn. Add the chopped veg to the paste along with the bay leaves, then strip in the thyme leaves and cook for 20 minutes, or until softened and dark nutty brown, stirring regularly (give it some love).
Stir through the cayenne pepper and paprika, followed by the wine and allow to reduce by half before scrunching in the tomatoes. Tip in the chickpeas (juices and all) and enough water to cover, then simmer over a medium heat for 25 minutes, or until reduced to your preferred consistency, adding the peas for the last 5 minutes. Season to perfection with sea salt and black pepper. Meanwhile, finely slice the chillies, place in a bowl, and stir in the vinegar and a pinch of salt to make a quick pickle. Dry-fry the okra in a large non-stick frying pan on a medium heat until lightly charred, then halve and scatter over the gumbo.