Vegetarian Dishes

After my post last week on tinned foods, I got thinking about how much I have been relying on foods in a can, as well as other types of preserved food such as dried and frozen during the lock down. Each shopping trip I do currently involves thinking carefully about how to use the ingredients and how long they will last. We also don’t have a car, so are limited to what we can carry. This especially means I need to select items which will go far in the kitchen.

Below, I have put together 5 recipes which are made from only 14 ingredients from the supermarket (14 also includes items such as cheese and butter which most will probably already have in the fridge at home anyway). The recipes are those which I have used at home myself, and have been created with the idea of using them for Monday to Friday dinners.

In addition to these 14 ingredients, I have used spices or seasonings which a lot of people will have in their cupboards. I’ve also tried to make suggestions of what you could use in place of something you don’t have, or call out where you can just make it without.

The recipes will use up any opened items, within another recipe during the recipe sequence. For example, where one recipe calls for half a tin of tomatoes, another recipe for later in the week will use the rest of the tin.

Also something to note, most fresh items I find, will last a week in your fridge once opened. As long as they look normal, smell normal and seem fine, the chances are they probably are. Items that I will always keep in the fridge for a week once opened are things like milk, creme fraiche, tinned goods which are opened (stored in a bowl), yoghurt, cheeses (cheddar lasts way longer, but I’m meaning cheeses like feta or soft cheese which usually suggest on the packaging to use within 3 days).

At the very end of this post I’ve also included a full shopping list full of items I consider to be really handy for this type of cooking, and will pick up when we do a big shop.

Cooking is simple once you know the basics, and I really hope that this helps with making your shop go just a little further during this difficult time.

Pictured: Cheesy Vegetable Fritters

Shopping List for 5 Meals for 2 People:

1. 1 tin of tomatoes (chopped or plum)
2. 1 tin of cooked lentils
3. 400g dried pasta
4. 2 onions
5. 150g dried rice
6. Butter
7. Cheese
8. Garlic
9. 1 tin of sweetcorn
10. Wraps
11. Bag of frozen veg
12. 1 x 300ml pot of creme fraiche (I use the reduced fat version as I prefer a fresher taste, and less rich flavour)
13. Bag of flour (plain or self-raising)
14. Protein – meat or meat alternative

All recipes serve 2.

Day 1: Tuna pasta

Key Ingredients:

• Half a tin of tomatoes
• 1 x tin of tuna
• Half a tin of cooked lentils
• Half an Onion chopped
• 200g dried pasta
• 2 garlic cloves
• Cheese to serve

From your cupboard:

• Oil
• Salt
• Pepper
• Half a teaspoon of Sugar (if you don’t have sugar, squeeze half a teaspoon of ketchup in instead)
• Half a tablespoon of mixed herbs (skip herbs if you don’t have any, or use oregano, thyme, basil if you have any of these instead)
• Sweet paprika (skip paprika if you don’t have any)
• Splash of acidity – in whatever form you have e.g balsamic, vinegar, lemon juice (skip if you don’t have anything)

Method:

1. Cook your pasta in a pan of simmering water, with a pinch of salt, for around 8 minutes
2. Whilst your pasta cooks, heat a teaspoon of oil in a saucepan or frying pan
3. Once your oil has heated, toss your onions into the pan. Keep the heat on a low-medium temperature
4. Stir the onion, and soften it for around 2 minutes
5. Crush your garlic cloves into the onions, or finely chop them if you don’t have a garlic press
6. Stir the garlic and onion together for another minute
7. Next, add in your lentils. Allow them to take on the garlic flavours. Put the rest of the lentis in a bowl in the fridge
8. Add in your herbs if you are using
9. Now it is time to add in your tinned tomatoes. Pour into the lentil mix, stirring together. Put the rest of the tomatoes in a bowl in the fridge
10. Season the sauce with the salt, pepper, sugar, paprika and acidity of choice
11. Drain your pasta once the 8 minutes is up
12. Add your tuna into the sauce. Be careful not to mush it up, and try to leave it in chunks
13. Toss your pasta through the sauce, and then serve
14. Grate some cheese on top before eating

 Other ideas: If you have jarred olives, chop these into the sauce for extra flavour.

Day 2: Cheesy vegetable fritters

Key Ingredients:

• 200g Flour
• 300ml Water
• 250g frozen vegetables
• Half tin of lentils
• 75g grated cheese
• Half of an onion chopped

From your cupboard:

• Salt
• Pepper
• Oil

Method:

1. Cook your frozen vegetables in the microwave as per packet instructions
2. Meanwhile, in a bowl whisk the water gradually into your flour to create a smooth batter. The batter should be thick, so if a little too runny, add more flour to adjust
3. Once your veg is done, pour into the batter mixture
4. Mix the chopped onion into the mixture
5. Add half a tin (remaining from the tuna pasta) of lentils into the mixture
6. Add your grated cheese
7. Stir all together, and season well with plenty of salt and pepper
8. In a frying pan, heat around 2 tablespoons of oil on a medium heat
9. Once the oil has heated, start to spoon the veg mixture into the oil. I made mine around the size of two heaped tablespoons
10. Cook the fritters for around 5 minutes on a medium heat, and then flip over onto the other side. Cook for a further 3-4 minutes or so
11. At this point, wack the heat up to high. Cook the fritters again on both sides for a around 3 minutes per side, or until they are golden and crispy

Other ideas: To serve, we ate these as a meal just by themselves with a dipping sauce. I mixed mayonnaise with a touch of pesto and that worked great, or just serve with potato or even oven chips. Alternatively, we also had them with baked beans and eggs, which I think is my favourite way.

Day 3: Pasta in creamy sauce

Key Ingredients:

• Half a tub of creme fraiche
• 2 cloves of garlic
• Cheese
• Vegetables
• Butter
• Half an onion

From your cupboard:

• Salt
• Pepper
• Half teaspoon of mustard (skip if you don’t have it)

Method:

1. Cook your pasta in a pan of simmering water, with a pinch of salt, for around 8 minutes
2. Whilst your pasta cooks, heat a tablespoon of butter in a saucepan or frying pan
3. Once your oil has heated, toss your onions into the pan. Keep the heat on a low-medium temperature
4. Stir the onion, and soften it for around 2 minutes
5. Crush your garlic cloves into the onions, or finely chop them if you don’t have a garlic press
6. Stir the garlic and onion together for another minute
7. Add in your veg. Use whatever you have. Use frozen if that’s what you’ve got, or if you have fresh veg use that. Mushrooms, spinach, courgettes and broccoli would work really well, but basically anything goes
8. Cook the veg on a medium to high heat for around 6-7 minutes until soft and cooked through
9. Drain your pasta once the 8 minutes is up
10. At this point, add your creme fraiche to the pan and stir through with the veg. If the consistency looks a little too thick for your liking, add a splash of water or milk to loosen
11. Season the sauce with plenty of salt and pepper, and add in mustard if you have it
12. Toss the pasta through the sauce and serve
13. Top with grated cheese – whatever you have, but I love parmesan on this

Other ideas: If you don’t have or don’t like creme fraiche, use something else. Sour cream, cream, or look up making a bechamel sauce instead as all you need is butter, milk and flour.

Day 4: Wraps

Key ingredients:

• 4 x Wraps
• 1 tin of sweetcorn
• Half a tub of creme fraiche
• Protein – meat, or meat alternative (chicken or breaded chicken would work well)
• Cheese

From your cupboard:

• 1 teaspoon of smoked paprika
• Half a teaspoon of ground cumin
• Salt
• Pepper
• 1 teaspoon of chilli powder

Method:

1. Cook your protein in the oven or in a frying pan depending on what works. For these types of wraps, I love to use breaded meat alternatives such as Quorn Southern Fried bites. I cook around four of these per person, per wrap
2. Whilst this is cooking, prep everything else! In a bowl, pour your sweetcorn. Stir through all the spices
3. Grate enough cheese for each wrap
4. Serve! It’s so easy but so tasty. On a wrap, spread a good dollop of the creme fraiche. Next place on your protein, followed by a good serving of the sweetcorn, veg if you are using, and a big old handful of cheese. Wrap up and consume!

Other ideas: If you do have peppers or mushrooms, cook these in a frying pan with some more of the spices and a little oil, and add these into your wraps. If you are using plain chicken or other meat, cook in the same way in a pan with spices.

Day 5: Curried rice

 Key Ingredients: 

• 150g Dried rice
• Half an onion chopped
• Frozen vegetables
• Half a tin of tomatoes
• 2 cloves of garlic

From your cupboard:

• 2 teaspoons of curry powder
• 1 teaspoon garam masala
• Half a teaspoon of ground cumin
• Half a teaspoon chilli powder
• Salt
• Pepper
• Oil

Method:

1. Cook your rice in a pan of simmering water, with a pinch of salt, for around 10 minutes
2. Whilst your rice cooks, heat a teaspoon of oil in a saucepan or frying pan
3. Once your oil has heated, toss your onions into the pan. Keep the heat on a low-medium temperature
4. Stir the onion, and soften it for around 2 minutes
5. Crush your garlic cloves into the onions, or finely chop them if you don’t have a garlic press
6. Stir the garlic and onion together for another minute
7. Add in your vegetables. Again use frozen, or if you have fresh then chop and add these in. Cook for 6-7 minutes or until cooked through
8. Drain your rice once the 10 minutes is up
9. Add the rice into the pan with the vegetables
10. Add the spices to the pan and allow to cook off, stirring through the rice and vegetables for 1-2 minutes
11. Finally add the chopped tomatoes, and season well with salt and pepper. Continue to heat for another 2-3 minutes before serving

Other ideas: You can bulk this out with any meat or protein you have left. Halloumi through this would also be delicious. If you have any natural yoghurt, serve a good spoonful on the rice.

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My Favourite Ingredients to Buy During Lock Down:

Tinned tomatoes – plum or chopped

Milk – I buy a big fresh, plus a couple of long-life cartons in one shop to keep us going

Creme fraiche – I prefer reduced fat creme fraiche and buy two tubs in each shop

Garlic

Onions

Eggs

Frozen vegetables

Tinned tuna

Tinned lentils

Cheese – cheddar and/or parmesan

Tinned chickpeas

Wraps – freeze

Pittas – freeze

Loaf – freeze

Potatoes

Dried pasta

Dried rice

Tinned sweetcorn

Proteins for the freezer – fish, chicken, vegetarian alternatives

Flour – self-raising or plain

Jars to add flavour – e.g pestos, pickles, olives