Vegan Feasts: Essential Vegetarian Collection

Vegan Feasts: Essential Vegetarian Collection Rose Elliot Another ebook from the queen of healthy cooking! Whether it’s to boost and maintain health with a very pure diet, or for reasons of conscience and personal choice, vegan food is ever popular.Vegan Feasts is full of innovative and exciting recipes, which cut out all animal products. Rose Elliot’s inspiring recipe collection includes:• mushroom pate with porcini,• red pepper soup with basil• green lentil chilli burgers and creamy dill sauce• boozy vegan ‘Christmas pudding’ ice cream.For quick snacks, light lunches or party menus, this compilation of modern classics and old favourites will help you create your own vegan feasts!There is also essential information for the vegan beginner on balancing your meals to ensure you get enough protein and nutrients. copyright (#ulink_1ba84997-7f17-5c62-a750-9a2136daff2d) Thorsons An Imprint of HarperCollinsPublishers 1 London Bridge Street London SE1 9GF www.harpercollins.co.uk (http://www.harpercollins.co.uk/) First published by Thorsons 1997 This edition published 2000 Copyright © Rose Elliot 1997, 2000 Text illustrations by Helen Holroyd A catalogue record for this book is available from the British Library Rose Elliot asserts the moral right to be identified as the author of this work All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, nontransferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse-engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereafter invented, without the express written permission of HarperCollins e-books. Source ISBN 9780722540060 Ebook Edition © JANUARY 2015 ISBN: 9780007387373 Version: 2015-02-02 HarperCollinsPublishers has made every reasonable effort to ensure that any picture content and written content in this ebook has been included or removed in accordance with the contractual and technological constraints in operation at the time of publication. contents Cover (#u0553da88-2b90-5674-99f6-deb51bf753fc) Title Page (#ua0d1e2de-01be-5ac1-bcb8-ebcb663ea3de) Copyright (#ulink_3303893e-bd22-5aa8-97ea-5beb32d3ab68) Introduction (#ulink_e296a615-07ac-5ea1-8add-d8a2a817819a) Eating Healthily and Well (#ulink_6c0b7911-962b-5015-80de-f36bd19c536d) Soups (#ulink_21a9a3ed-27fc-56a4-864e-39bb5dfe0aab) green pea and mint soup (#ulink_9bdf6d25-ba16-5bd8-ae1a-2e0465dac05b) creamy potato and onion soup (#ulink_e76dafc4-0d1d-5056-ba5f-0b33033f35f9) tomato soup (#ulink_5877250e-3569-5bb5-9b37-b9399e2bdb3c) watercress soup (#ulink_da2c280b-7375-5d49-8ac1-40c5c8199e87) carrot and ginger soup (#ulink_bec21eb8-556b-5f7d-b85b-3368ee71d40e) leek and potato soup (#ulink_823e847b-9290-50fa-8b83-0dc32220e75f) sweet red pepper soup with basil (#ulink_6b588a60-c173-586f-9706-fca2fede6683) tuscan bean soup (#ulink_6f797030-69e9-5dc0-8cae-186f0d2257de) Dips (#ulink_a3af134a-24b8-597e-93b4-71237d23c4d6) crudit?s (#ulink_3cf2b69f-d852-5d3a-94cd-6eb18e21ea23) easy bean and herb p?t? (#ulink_33400492-3b01-5105-b659-e7070b6a3c7f) hummus (#ulink_c99c2adc-c6ee-50b8-bc9c-1d76a98cfea8) tahini dip (#ulink_3f6c555f-a9ad-59bd-9a8d-ae7af3fb9b6f) guacamole (#ulink_c45c4b2a-e130-57c7-87bd-d9e904a4220d) tapenade (#ulink_6781e05e-d3dc-571a-abbd-27512a812cc2) sweet red pepper and garlic dip (#ulink_0c424b38-c052-5225-bf6c-b7affdc6c70d) tofu and sun-dried tomato dip (#ulink_56949b61-0645-57b8-bacb-1d0d6272729f) Sandwiches and Bread-based Snacks (#ulink_30077df0-9ba5-5be6-8fc3-fecc92fb1301) sandwiches (#ulink_8d5bc5ea-8845-5255-80df-eee67798c7e2) garlic bread (#ulink_9649e01d-9ab0-5b19-942a-794aee18ff0e) garlic bread for one (#ulink_35e36832-c43b-5877-91d9-4503df8d0a80) assorted crostini (#ulink_4a866a24-b0cd-5caf-ae7a-6804a2052df5) filled pitta bread (#litres_trial_promo) filled ciabatta (#litres_trial_promo) Salads, Dressings and Appetizers (#litres_trial_promo) vinaigrette (#litres_trial_promo) mustard vinaigrette (#litres_trial_promo) vegan mayonnaise (#litres_trial_promo) mustard cream dressing (#litres_trial_promo) gomasio (#litres_trial_promo) coleslaw (#litres_trial_promo) potato salad (#litres_trial_promo) tomato, black olive and red onion salad (#litres_trial_promo) colourful bean salad (#litres_trial_promo) cucumber, radish and hiziki salad (#litres_trial_promo) pears with mustard cream dressing (#litres_trial_promo) avocado, orange and grapefruit (#litres_trial_promo) sweet red and yellow pepper salad (#litres_trial_promo) mushroom p?t? with porcini (#litres_trial_promo) Sauces (#litres_trial_promo) bread sauce (#litres_trial_promo) cranberry sauce (#litres_trial_promo) vegan gravy (#litres_trial_promo) wild mushroom sauce (#litres_trial_promo) fresh tomato sauce (#litres_trial_promo) white sauce (#litres_trial_promo) b?chamel sauce (#litres_trial_promo) low-fat white sauce (#litres_trial_promo) horseradish sauce (#litres_trial_promo) tomato salsa (#litres_trial_promo) lemon and parsley sauce (#litres_trial_promo) confit of red onions (#litres_trial_promo) quick vegan hollandaise sauce (#litres_trial_promo) Pastry Dishes (#litres_trial_promo) flaky potato pie (#litres_trial_promo) spring rolls with dipping sauce (#litres_trial_promo) samosas (#litres_trial_promo) basic shortcrust pastry (piecrust) (#litres_trial_promo) onion and fresh herb quiche (#litres_trial_promo) broccoli and almond quiche (#litres_trial_promo) spiced potato turnovers (#litres_trial_promo) pissaladi?re ni?oise (#litres_trial_promo) spanikopita (#litres_trial_promo) flaky mushroom roll (#litres_trial_promo) Ann’s pie (#litres_trial_promo) chestnut and red wine p?t? en cro?te (#litres_trial_promo) easy pizza (#litres_trial_promo) little greek ‘pies’ (#litres_trial_promo) Pasta Dishes (#litres_trial_promo) spaghetti with sweet red pepper (#litres_trial_promo) spaghetti with pesto (#litres_trial_promo) rigatoni with tomato sauce (#litres_trial_promo) penne rigate with artichoke hearts, sun-dried tomatoes, olives and basil (#litres_trial_promo) fusilli with courgettes (zucchini) and tomatoes (#litres_trial_promo) fusilli colbuco with aubergine (eggplant) and wine sauce (#litres_trial_promo) tagliatelle verde with red lentil and tomato sauce (#litres_trial_promo) spaghetti with mushroom ‘bolognese’ sauce (#litres_trial_promo) tagliatelle with cream and walnuts (#litres_trial_promo) fusilli verde with mushrooms and cream (#litres_trial_promo) pasta and broccoli b?chamel (#litres_trial_promo) spinach lasagne (#litres_trial_promo) lasagne al forno (#litres_trial_promo) Legume Dishes (#litres_trial_promo) felafel (#litres_trial_promo) spicy beanburgers (#litres_trial_promo) onion bhajis (#litres_trial_promo) dal (#litres_trial_promo) mixed vegetable dal (#litres_trial_promo) lentil burgers (#litres_trial_promo) lentil loaf (#litres_trial_promo) refried red beans (#litres_trial_promo) tofu and mushroom scramble (#litres_trial_promo) quick and easy red bean chilli (#litres_trial_promo) green lentil chilli burgers with creamy dill sauce (#litres_trial_promo) chickpea (garbanzo) pur?e with spicy onion topping (#litres_trial_promo) brown lentil bake (#litres_trial_promo) spiced red lentils and potatoes with caramelized onions (#litres_trial_promo) white beans in cream (#litres_trial_promo) roasted tofu with satay sauce (#litres_trial_promo) Grain and Nut Dishes (#litres_trial_promo) mixed rice with nuts and apricots (#litres_trial_promo) stir-fried chinese vegetables with steamed rice (#litres_trial_promo) lemony vegetables and brown rice (#litres_trial_promo) mixed rice with glazed root vegetables (#litres_trial_promo) wild rice and chestnuts (#litres_trial_promo) couscous with chickpea (garbanzo) stew (#litres_trial_promo) tabbouleh (#litres_trial_promo) rice salad with oyster mushrooms and avocado (#litres_trial_promo) creamy nut korma (#litres_trial_promo) stuffed nut roast (#litres_trial_promo) polenta (#litres_trial_promo) Potato Dishes (#litres_trial_promo) baked potatoes with vegan toppings (#litres_trial_promo) quick potato pancakes (#litres_trial_promo) healthy chips (fries) (#litres_trial_promo) golden spiced potato (#litres_trial_promo) spiced spinach and potatoes (#litres_trial_promo) proven?al potatoes (#litres_trial_promo) colcannon (#litres_trial_promo) rosti with spring onions (scallions) (#litres_trial_promo) spiced vegetables (#litres_trial_promo) Desserts (#litres_trial_promo) vegan cream (#litres_trial_promo) pears in red wine (#litres_trial_promo) peaches in wine (#litres_trial_promo) instant vegan raspberry ice (#litres_trial_promo) kulfi (#litres_trial_promo) boozy vegan christmas pudding ice-cream (#litres_trial_promo) rum-marinated fruits with coconut and lime cream (#litres_trial_promo) chocolate mousse (#litres_trial_promo) chocolate torte (#litres_trial_promo) rhubarb crumble (crisp) (#litres_trial_promo) blackcurrant pie (#litres_trial_promo) steamed syrup pudding (dessert) (#litres_trial_promo) christmas (plum) pudding (#litres_trial_promo) Scones, Cakes and Cookies (#litres_trial_promo) scones (#litres_trial_promo) fruit cake (#litres_trial_promo) sticky date ginger cake (#litres_trial_promo) vegan sponge (layer) cake (#litres_trial_promo) chocolate cookie slices (#litres_trial_promo) Jean’s cookies (#litres_trial_promo) classic flapjacks (#litres_trial_promo) vegan macaroons (#litres_trial_promo) Footnotes (#litres_trial_promo) Keep Reading (#litres_trial_promo) About the Author (#litres_trial_promo) Other Books By (#litres_trial_promo) About the Publisher (#litres_trial_promo) introduction (#ulink_a1cae918-36f5-5f5c-815f-0d88f8d1f5bd) I have particularly enjoyed writing this book of vegan – or dairy-free vegetarian – recipes. When I first started writing about vegetarian cookery, part of the pleasure for me lay in the challenge of creating delicious dishes from a limited range of ingredients, and in people’s surprise when they realized how good they could be. In many ways, being a vegan today feels similar to how it felt being vegetarian when I began my career. Now, though, vegetarianism is pretty mainstream – eating out, buying ingredients or ready-made meals are all relatively easy, and friends and acquaintances no longer recoil in dismay at the thought of having to cook for a vegetarian. Vegans today, however, have much the same difficulties vegetarians used to have. Packets in shops have to be scrutinized carefully – whey seems to be in almost everything; the choice when eating out or buying prepared foods is often limited and, yes, you’ve guessed it, friends find it difficult to know what to cook, exclaiming, “Well what on earth do you eat, then?” They worry, too, about whether or not malnutrition has set in, perhaps destroying a few brain cells along the way. Poet Benjamin Zephaniah explains what vegans eat more eloquently than I ever could in his rap poem “Vegan Delight (#ulink_f0c85c1a-daeb-54bb-a5b0-13e3e8402fbf)” – my warmest thanks to him for allowing me to include it. This book gives around 160 recipes and variations for creating some of the dishes he mentions and others which I have found to be easy to make and good to eat. And here (#ulink_adc61bd1-7493-5d05-b4ac-c27929b2f0dc), I’ve suggested some vegan menus to give you a few ideas for combining the recipes. Regarding the nutritional aspect of a vegan diet, I have discussed the main issues of concern here (#ulink_6c0b7911-962b-5015-80de-f36bd19c536d), and I am indebted to Dr Michael Klaper for permission to use his nutrition chart. Follow this and you’ll eat well and feel fit and full of vitality. Vegan Delight by Benjamin Zephaniah Ackees, chapattis Dumplins an nan, Channa an rotis Onion uttapam, Masala dosa Green callaloo Bhel an samosa Corn an aloo. Yam an cassava Pepperpot stew, Rotlo an guava Rice an tofu, Puri, paratha Sesame casserole, Brown eggless pasta An brown bread rolls. Soya milked muesli Soya bean curd, Soya sweet sweeties Soya’s de word, Soya bean margarine Soya bean sauce, What can mek medicine? Soya of course. Soya meks yogurt Soya ice-cream, Or soya sorbert Soya reigns supreme, Soya sticks liquoriced Soya salads Try any soya dish Soya is bad. Plantain an tabouli Cornmeal pudding Onion bhajee Wid plenty cumin, Breadfruit an coconuts Molasses tea Dairy-free omelettes Very chilli. Gingerbread, nut roast Sorrell, paw paw, Cocoa an rye toast I tek dem on tour, Drinking cool maubi Meks me feel sweet, What was dat question now? What do we eat? © Benjamin Zephaniah, 1994 eating healthily and well (#ulink_6cbe5c75-0caf-5f24-9392-73189b2064f6) If you eat according to the suggestions given in this book, you will get all the nutrients you need. The vegan diet is a healthy one, as study after study has shown. Yet, because meat-eating is part of our culture and due to the messages portrayed through advertising by and on behalf of the meat and dairy industries, people still worry that they may be lacking in nutrients if they follow a vegetarian diet, and even more so if they follow a vegan one. The nutrients most vegetarians and vegans are concerned they may not be getting enough of are protein, iron, calcium and vitamin B , so I will comment briefly on these. Protein Protein is the nutrient most people mention first when they ask about whether or not a vegetarian or vegan diet is healthy, but, really, there is no problem with getting enough protein with either kind of diet. Grains, pulses (legumes), soya milk, nuts and even potatoes all contain protein and the amounts add up during the course of a day, so protein deficiency is extremely rare in the affluent countries of the world. Additionally, nutritionists often say that vegetarians and vegans have to mix, combine or balance proteins of different types in order to get the correct number of amino acids. This is not correct. In 1993, the authoritative and respected American Dietetic Association stated: “Plant sources of protein alone can provide adequate amounts of the essential and nonessential amino acids, assuming that dietary protein sources from plants are reasonably varied and that calorie intake is sufficient to meet energy needs. Whole grains, legumes, vegetables, seeds and nuts all contain essential and non-essential amino acids. Conscious combining of these foods within a given meal, as the complementary protein dictum suggests, is unnecessary. Additionally, soya protein has been shown to be nutritionally equivalent in protein value to proteins of animal origin and, thus, can serve as the sole source of protein intake if desired.” Iron Iron deficiency is one of the most common problems in the Western diet, but what is often overlooked by doctors and others is that scientific studies have shown that vegetarians and vegans are no more likely to suffer from this than meat-eaters. In fact, research has shown their iron intake to be as high or higher than that of meat-eaters. A study of British vegans in 1978 found the iron level “normal in all the vegans and no subject had a haemoglobin concentration below the lower limit of normality”. (#litres_trial_promo) Another study in 1985 found the dietary intakes of vegans to be more than double the official estimated average requirement (#litres_trial_promo) and yet another in Israel in 1986 compared the iron intakes of meat-eaters and vegetarians and found that “the intake of iron was significantly higher in vegetarians…it concluded that a long-term ovo-lacto vegetarian diet does not lead to mineral deficiencies”. (#litres_trial_promo) This has been found to be so in children, too. A study in Holland which compared meat-eating and vegetarian pre-school children found that while the vegetarian children had a good intake of dietary iron, the meat-eaters “had intakes of iron below the Dutch recommended daily allowances”. (#litres_trial_promo) Calcium Although vegans don’t eat what are conventionally considered to be the best sources of calcium – cow’s milk and cheese – there isn’t evidence of calcium deficiency. In fact, what is not generally known is that these dairy products are not very helpful because although they do contain plenty of calcium, they also contain a great deal of protein. It appears that too much acid is produced when these are digested, which means that the body needs to neutralize it by releasing calcium from the bones before it is excreted in the urine. So, the calcium from such sources is badly absorbed and, in fact, causes more to be lost, as is suggested by the findings that the Eskimos have one of the highest calcium intakes in the world but also one of the highest incidences of osteoporosis. (#litres_trial_promo) Although vegans and vegetarians may consume less calcium than meat-eaters, their bodies seem to use and store it far more efficiently than meat-eaters. This is thought to be because of the quantities of boron present in vegan and vegetarian diets. Boron is a trace element found in apples, pears, pulses (legumes), leafy vegetables and nuts. There is none in dairy produce or meat. Many of the foods which contain boron are also often rich in calcium. A cupful of broccoli, for instance, contains as much calcium as 200ml (6fl oz) of cow’s milk, and sesame seeds, tahini, hummus, tofu, soya milk, almonds and dark green leafy vegetables are further rich sources. Vitamin B This vitamin is essential for the development of blood cells and the healthy functioning of the nervous system, so we need to be sure that we get enough of it. However, unlike many vitamins, B can be stored by the body, so it’s not one you need to have every day. Also, you only need minuscule amounts – the equivalent of one millionth of a gram per day. Vegetarians and vegans can easily ensure adequate intakes of this vitamin by eating the many foods fortified with B , such as yeast extracts, yeast-based spreads and p?t?s, most breakfast cereals, soya milk and textured vegetable proteins. Read the packets to see if the vitamin is listed in the ingredients. If you are really worried and unsure whether or not you are getting enough B , you can always take a B vitamin complex supplement, but this is unlikely to be necessary if you are eating a varied, healthy range of foods. What can we conclude from this? Nutritionally, vegetarian and vegan diets are not problematical and there are, in fact, numerous health benefits. It is weird that although every health study undertaken points to the positive health benefits of a vegetarian or vegan diet (and the disadvantages of animal fats and proteins), people still worry that in becoming vegetarian or vegan we may be risking our health! The evidence points to exactly the opposite. For instance, the Oxford Vegetarian Study – an ongoing study of 6,000 vegetarians and 5,000 meat-eaters over 12 years – examined the likelihood of dying from cancer or heart disease. The interim results, reported on 25 June 1994, show that vegetarians and vegans have a 40 per cent reduced risk of dying from cancer, a 30 per cent reduced risk of heart disease and a 20 per cent reduced risk of premature mortality from all other causes. Another piece of research has shown that vegans and vegetarians are five times less likely to be admitted to hospital than meat-eaters. Indeed, numerous other studies have come up with similar findings that there are huge health benefits to be gained by becoming vegetarian and then taking the next logical step and becoming vegan. Apart from the personal benefits, such a move has a positive impact on world ecology and reduces animal suffering. It is vital you eat a varied balanced diet for good health. Breakfast is a good time to try some of the many grains, perhaps in the form of a bowl of oats and other flaked grains (such as rye, wheat or barley) with raisins or chopped dried apricots, maybe a few chopped or grated nuts and soya milk, which counts as one serving of pulses (legumes). Another good breakfast is porridge made with half soya milk and half water, topped with some flaked almonds or hazelnuts and perhaps a few raisins or some maple syrup for sweetness. Or, for a lighter breakfast, soya yogurt and fresh fruit make for a good start to the day. All these suggestions can be rounded off with wholewheat toast, vegan margarine and any preserves you fancy, as well as tea, coffee, herb tea or whatever you like to drink at breakfast. There are plenty of possibilities for quick snack meals, too. Almost any of the dips in this book can be whizzed up in no time and if you haven’t got time even for that, then hummus is widely available and good on toast, bread or pitta bread or in sandwiches with some salad. A burger in a bun – especially the Spicy Beanburgers (#litres_trial_promo) makes a good quick snack and they can be cooked from frozen. Refried Red Beans (#litres_trial_promo) are very quick to prepare if you use canned beans, or if you have a supply of cooked beans in the freezer, and these are delicious jazzed up with sliced avocado, tortilla chips, tomato and other salad ingredients. Red Bean Chilli (#litres_trial_promo) is speedy to cook and makes a filling meal, especially if served with a baked potato. Talking of baked potatoes, to the question “What can I have with it instead of cheese?”, there are plenty of answers here (#litres_trial_promo). Some of my favourites are coleslaw, mashed avocado, chopped fresh herbs and vegan margarine, lemon and fresh herb sauce, tahini dressing, hummus or bean p?t? – and there are many other possibilities. Pasta, of course, makes a good, quick, pleasurable meal that most people like. For a whole host of good vegan sauces, see here (#litres_trial_promo). If you want an extra topping in place of Parmesan, try chopped fresh herbs, pine nuts or even a scattering of crunchy croutons, all of which work well. Particular favourites of mine are Penne with Artichoke Hearts, Sun-dried Tomatoes, Olives and Basil (#litres_trial_promo), Fusilli Colbucco with Aubergine (Eggplant) and Wine Sauce (#litres_trial_promo) and Lasagne al Forno (#litres_trial_promo). Potato-based dishes are good for quick meals, so try Rosti (#litres_trial_promo), Colcannon (#litres_trial_promo),Champ (#litres_trial_promo), Healthy Chips (Fries) (#litres_trial_promo) and Potato Pancakes (#litres_trial_promo), which are all excellent in this respect. To turn them into well-balanced, healthy meals, simply serve them with a good salad, perhaps including grated carrot, sliced tomatoes and green leaves. Pastry dishes make excellent main courses and are particularly useful as the centrepiece of a special meal. Spanikopita (#litres_trial_promo) is wonderful in the summer, served with just a ripe tomato and basil salad, with perhaps an asparagus vinaigrette as an appetitizer and Instant Raspberry Ice (#litres_trial_promo) for pudding. Flaky Potato Pie (#litres_trial_promo) is another great dish for a special meal, while Chestnut and Red Wine P?t? (#litres_trial_promo), Flaky Mushroom Roll (#litres_trial_promo) or Ann’s Pie (#litres_trial_promo) all make popular main courses for Christmas, although I still think there’s a place for a really good Nut Roast (#litres_trial_promo). All of these need to be served with complementary sauces, and there are a number of tasty possibilities in the section starting here (#litres_trial_promo). I especially enjoyed working on the Desserts and Cakes and Cookies chapters (#litres_trial_promo) in this book. It was very satisfying to create really good vegan versions of favourites such as Raspberry Ice (#litres_trial_promo), Kulfi (#litres_trial_promo) – that delectable, fragrant Indian ice – Chocolate Mousse (#litres_trial_promo), Chocolate Torte (#litres_trial_promo) and Steamed Syrup Pudding (#litres_trial_promo), not to mention the superb Fruit Cake (#litres_trial_promo), amazingly light and tasty Sponge Cake (#litres_trial_promo), with several variations, and the very good Sticky Date Ginger Cake (#litres_trial_promo). In fact, the results were so good that I began to wonder why we generally use eggs in these recipes at all! I hope you will enjoy them, and all the other recipes in this book, too. A note on ingredients and measures Nearly all the ingredients you need for vegan cookery are easy to find. Read the labels; you will soon get to know which products are suitable and find your favourites. SOYA MILKS, MARGARINES AND CREAM There are numerous soya milks and vegan margarines and you really need to just try them all out to find which ones are your favourites. Of the margarines, I particularly like an unsalted one made with cold-pressed oils available from healthfood shops. Vegan cream (#litres_trial_promo), made from soya, is also available. Again, it is a case of trying the different brands to see which one you like best. There is an excellent one flavoured delicately with real vanilla. OILS My preference is for olive oil, except for deep or shallow frying, for which I think a chemically stable oil such as rape or soya is best. When frying onion, garlic or other such ingredient at the beginning of a recipe, I use a little olive oil. This can be a blended olive oil – the cheapest – saving the best you can afford for dressing and finishing a dish, where the flavour and colour really count. How to meet daily nutritional requirements on a vegan diet Based on a table by Dr Michael Klaper, used with his kind permission HERBS AND SPICES Herbs and spices really give flavour to vegan dishes. My advice is to gradually build up a collection of your favourite spices. Some herbs dry well and are useful to keep on hand, such as bay leaves, oregano, thyme and rosemary. Others are far better fresh and it’s great that they are so easy to get now. SALT While writing this book, I’ve become more aware of the health risks relating to salt, or perhaps I should put it another way – the health benefits of reducing your intake of salt. Studies have shown that a reduction in salt intake has the positive effect of lowering raised blood pressure, which in turn means a lower risk of heart attacks and stroke. The campaign in Finland to reduce the population’s intake of salt over the last 12 years or so has resulted in a reduction in the incidence of high blood pressure and a remarkable decrease in cases of both stroke and coronary heart disease. Having found this out, one of my previous “vices” – my liking for salt – is being disciplined and I’ve replaced my favourite sea salt with a low-sodium “salt” available from supermarkets. Of course, the ideal is to become familiar with the clear, fresh flavour of foods prepared with the minimum of salt or none at all, and this I am working on. The amount of salt you add to recipes and the type is, of course, up to you, but I do believe it’s something worth considering. Perhaps we can take comfort in also noting the increasing evidence that drinking wine, in moderation, has positive health benefits and enjoy our fresh-tasting vegan meals with a glass of our favourite wine. Cheers! MEASURES In the recipes, the measures are given in metric, imperial and American cups. For the best results, stick to one system of measurement throughout a recipe and measure carefully – especially the first time you make a recipe and where this is important, such as for pastry. After that, feel free to make the recipe your own and be creative by adding other ingredients, herbs and so on as you wish. Bon app?tit! soups (#ulink_4f487661-60a7-54a4-8a0b-d2b6d927cc6b) These light and refreshing soups make perfect appetizers, and can be served either hot or chilled. The recipes are very easy to make – no complicated techniques are involved and no hours of stock-making – yet the results are still delicious. If you want a smooth soup, it helps to have a liquidizer or food processor, but many of the soups are equally good served unliquidized. It’s possible to make a good vegan stock by simmering an onion, carrot, a few celery sticks, a bay leaf, sprig of thyme and some parsley stalks in plenty of water for a couple of hours, then strain it and discard the vegetables and herbs. However, I rarely do this. Occasionally I might buy a really good-quality vegetable bouillon powder, available from healthfood shops, but I prefer to use water which allows the pure and unadulterated flavours of the vegetables to stand out. Try these soups and see what I mean. green pea and mint soup (#ulink_68c82e38-c71f-5836-a392-0a5feecd5a7c) This soup is refreshing and quick to make, and is equally good served hot or chilled. If possible, use frozen petits pois or baby peas for their delicious sweet flavour. serves 4 1 onion, chopped 1tbsp olive oil 225g/8oz/1 / cups potatoes, peeled and cut into 1cm/ / in dice 450g/1lb/3 / cups frozen petits pois (baby peas) 4–5 sprigs of mint 900ml/1 / pints/3 / cups water or light vegetable stock 1–2tbsp freshly squeezed lemon juice sea salt freshly ground black pepper soya cream, optional, to serve chopped fresh mint, to garnish Heat the oil in a large saucepan. Add the onion and fry, without browning, for 5 minutes. Add the potatoes, stir well, cover, and continue to cook it gently, taking care not to brown the vegetables, for a further 5–10 minutes. Add the peas, mint and water or stock, then bring to the boil, cover, and simmer for 15–20 minutes, until the vegetables are very tender. Pur?e the soup in a blender or food processor, then transfer it to a clean saucepan. If you want a very smooth texture, pour it through a sieve into the pan. Adjust the consistency with extra water, if necessary. Add the lemon juice and season with salt and pepper to taste. Reheat, and serve with a spoonful of soya cream, if using, and a sprinkling of chopped fresh mint. creamy potato and onion soup (#ulink_db031c49-da49-5a6c-923b-4011daeb0734) This creamy soup is thickened entirely with pur?ed potato, which gives it a soothing and satisfying consistency. serves 4–6 4 onions, sliced 450g/1lb/3 cups potatoes, peeled and cut into even-sized chunks 1 litre/1 / pints/4 / cups water 40g/1 / oz/3tbsp vegan margarine 1tbsp olive oil salt freshly ground black pepper freshly grated nutmeg Put a quarter of the onions into a large saucepan with the potatoes and water. Bring to the boil, then cover, and cook for 15–20 minutes, until the potatoes are tender. Meanwhile, heat the margarine and oil in another pan. Add the remaining onions and cook them over a low heat, covered, for about 15 minutes, until they are very tender. Don’t let them brown. Pur?e the potato mixture in a blender or food processor, then return it to the saucepan. Add the onions and salt, pepper and grated nutmeg to taste. Reheat gently and serve. tomato soup (#ulink_13415d9c-1480-5bd8-9b1c-32232eae0da2) This popular soup is very quick and easy to make. serves 4 1tbsp olive oil 1 onion, chopped 350g/12oz/2 / cups potatoes, peeled and diced 450g/1lb/3 cups tomatoes, skinned and sliced, or 425g/15oz can tomatoes 900ml/1 / pints/3 / cups water salt freshly ground black pepper Heat the olive oil in a large saucepan. Add the onion and cook, covered, without browning, for 5 minutes. Add the potatoes, cover again, and cook gently for a further 5–10 minutes. Add the tomatoes and cook, stirring occasionally, for a further 4–5 minutes but do not allow the vegetables to brown. Add the water, cover, and leave the soup to simmer for 15–20 minutes, until the potatoes are tender. Pur?e the soup in a blender or food processor until smooth. If you want a really smooth soup, it can then be strained to remove the tomato seeds, although this isn’t essential. Season with salt and pepper to taste, and reheat gently, without boiling, before serving. watercress soup (#ulink_e60c1d47-616a-5f04-8086-ca64fb931c12) serves 4 1tbsp olive oil 1 onion, chopped 700g/1 / lb/4 / cups potatoes, peeled and diced 900ml/1 / pints/3 / cups water 1 bunch of watercress salt freshly ground black pepper Heat the olive oil in a large saucepan. Add the onion and cook, covered, without browning, for 5 minutes. Add the potatoes, cover, and cook gently for a further 5–10 minutes. Stir from time to time and do not allow the vegetables to brown. Add the water then leave the soup to simmer for about 20 minutes, until the potatoes are tender. Pur?e the soup and watercress in a blender or food processor. Season with salt and pepper to taste, then reheat gently before serving. carrot and ginger soup (#ulink_254036ad-fd54-5fee-b383-15d9dc9cdce1) A delicately flavoured soup with a beautiful colour. serves 4 2tbsp olive oil 1 onion, chopped 450g/1lb/3 / cups carrots, scraped and sliced 225g/8oz/1 / cups potatoes, peeled and diced 1tsp grated fresh root ginger salt 900ml/1 / pints/3 / cups water freshly ground black pepper Heat the olive oil in a large saucepan. Add the onion and cook gently for 5 minutes. Add the carrots, potatoes, ginger and a pinch of salt and fry, covered, for a further 10 minutes, stirring from time to time. Add the water, bring to the boil, then simmer for about 15 minutes, until the carrots are tender. Pur?e the soup in a blender or food processor, then thin with a little extra water, if necessary. Return the soup to the cleaned saucepan, then season with salt and pepper. variation carrot, lime and coriander (cilantro) soup Follow the method, above, but replace the ginger with the zest of 1 lime, cut into long strips (if you do not have a zester, finely grate the zest). Flavour the pur?ed soup with the juice of the lime, adding it gradually and tasting until it is to your liking. Garnish with 2–3 tablespoons of chopped fresh coriander (cilantro) leaves, 1 teaspoon of coarsely crushed coriander seeds and the lime zest. leek and potato soup (#ulink_b4111e33-4187-5012-9e39-6b5e3809720c) serves 4–6 2tbsp olive oil 3 leeks, sliced 700g/1 / lb/4 / cups potatoes, peeled and diced 1 litre/1 / pints/4 / cups water chopped fresh parsley, to garnish, optional Heat the oil in a large saucepan. Add the leeks and potatoes and cook gently, covered, without browning, for 20 minutes. Stir the vegetables often to prevent them sticking to the pan. Add the water, stir, then simmer for 5–10 minutes, until the vegetables are tender. Pur?e in a blender or food processor. Season with salt and pepper to taste, stir, and serve in warmed bowls, sprinkled with chopped parsley, if using. sweet red pepper soup with basil (#ulink_6cdf32c7-1b3a-52fe-ba55-b9a3e1b62172) Peppers make a smooth, sweet soup, which is good served either hot or cold. serves 4 1 onion, chopped 1tbsp olive oil 4 sweet yellow peppers, seeded and cut into 1cm/ / in dice 2 garlic cloves, crushed (minced) 225g/8oz/1 / cups potatoes, peeled and cut into 1cm/ / in dice 900ml/1 / pints/3 / cups water or light vegetable stock salt freshly ground black pepper juice of / lemon sprigs of fresh basil, optional, to garnish black peppercorns, coarsely crushed, to garnish, optional Heat the oil in a large saucepan. Add the onion and cook, without browning, for 5 minutes. Add the peppers, garlic and potatoes. Stir well, then cover, and continue to cook gently for a further 5–10 minutes, taking care not to brown the vegetables. Add the water or stock, bring to the boil, cover, and simmer for 15–20 minutes, until the vegetables are very tender. Pur?e the soup in a blender or food processor and return it to the cleaned pan, adjusting the consistency with extra water, if necessary. Reheat the soup and add the lemon juice, a tablespoonful at a time until it is how you like it. Season with salt and pepper to taste. Serve garnished with a sprig of basil and a sprinkling of crushed peppercorns, if using. tuscan bean soup (#ulink_cc6b68b0-f1ee-56d9-9ad7-d919c341396d) This soup makes a perfect light meal when served on its own with bread. Alternatively, serve it with assorted crostini and a salad for a more substantial meal. The quantities given are for two people, but you can easily serve a couple of friends too, by doubling the amount of beans and water. serves 2 1tbsp extra virgin olive oil, plus extra to serve, optional 1 onion, chopped 2 garlic cloves, crushed (minced) 425g/15oz can cannellini beans, drained, or 100g/3 / oz/ / cup dried cannellini beans salt freshly ground black pepper fresh lemon juice handful of flat-leaf parsley, coarsely chopped, to garnish, optional If using dried beans, soak and cook as described on page (#litres_trial_promo). Drain and reserve 150ml/5fl oz/generous / cup of the cooking liquid. Heat the oil in a large saucepan. Add the onion, cover, and cook gently, without browning, for 10 minutes, until the onion is tender. Add the garlic and cook for 1–2 minutes. Add the cannellini beans, together with the reserved soaking liquid or water, then stir. Pur?e in a food processor or blender until fairly smooth and creamy. Return the mixture to the pan with about 300ml/ 10fl oz/1 / cups of water. This will make a medium-thick soup, but you can add more or less water, if liked. Bring the soup to the boil, then season with salt, pepper and a squeeze or two of lemon juice. Serve the soup in warmed bowls, drizzled with olive oil and a sprinkling of parsley, if using, and some coarsely ground black pepper. dips (#ulink_e25039d6-518f-5678-8ff9-fda3813ffde2) Dips are particularly useful for vegans because they are a good alternative to cheese, cream cheese or soured cream as a topping for dishes like baked potatoes and salads. Dips also make brilliant quick snacks; serve them with potato or tortilla chips, various breads, including toast and crostini, and, of course, fresh vegetables. In addition to their versatility, they can also be extremely nutritious. crudit?s (#ulink_f4e307d3-47c4-552b-846c-174a6f1bc249) This colourful assortment of vegetables is ideal for serving with dips, either as part of a light, pre-meal nibble or as a snack at any other time of the day. They also make nutritious snacks for children. Choose really fresh, crisp vegetables in contrasting colours and with varying flavours. Have at least three different types of vegetable, arranged in little heaps on a lettuce leaf-lined plate or tray, or alternatively pile them up in a small basket with the dips arranged around the outside. Try: • radishes, with the roots trimmed but the leaves left on • spring onions (scallions), trimmed • julienne of carrots • crisp celery sticks • slices of sweet red, green or yellow pepper • batons of cucumber • cauliflower or broccoli florets • crisp chicory (endive) leaves – especially good for scooping up dips • large, juicy black olives • cherry tomatoes • baby button mushrooms • mangetout peas, topped and tailed. easy bean and herb p?t? (#ulink_79b26ccb-582b-5625-9eda-2ccaaf791e91) You can make this pat? with various canned beans, ranging from earthy brown ful medames (found in Middle Eastern shops), to red kidney beans, white butter beans (lima beans) and cannellini beans, varying the herbs and flavourings to suit the type of bean. It makes a delicious quick dip, or topping for toast, crackers or baked potatoes, or heated through and served as part of a main course with vegetables and rice or pasta. serves 2 425g/15oz can beans, drained, or 100g/3 / oz/ / cup dried beans, such as cannellini, butter or lima beans, red kidney, ful medames, or your own choice 1 clove garlic, crushed (minced) 2–3tbsp lemon juice pinch of chilli powder or cayenne salt freshly ground black pepper 1–2tbsp chopped fresh herbs, such as parsley, coriander (cilantro) or chives 1tbsp olive oil, optional paprika or crushed black peppercorns, to garnish, optional If using dried beans, soak and cook them as described on page (#litres_trial_promo). Drain the beans, reserving about 150ml/5fl oz/ generous / cup of the cooking liquid. Mash the beans, a few at a time, with a fork, to make a coarse pur?e (or you can blend them in a food processor if you prefer). Mix in the garlic, lemon juice, chilli powder or cayenne and season with salt and pepper to taste, then mix in enough of the reserved cooking liquid or water to achieve the consistency you want. Mix in the herbs. Add the olive oil, or alternatively drizzle it over the top of the p?t? or, for a lower-fat dish, leave it out altogether. A sprinkling of paprika or crushed black peppercorns makes an attractive garnish. hummus (#ulink_64cee4fc-21a2-5a8b-a8cc-779ed87500c6) Although you can easily buy good hummus, it is simple to make using a can of chickpeas (garbanzos). Hummus is a great vegan replacement for mayonnaise and makes a delectable, creamy topping on salads and baked potatoes. serves 4–6 425g/15oz can chickpeas (garbanzos), drained, or 100g/3 / oz/ / cup dried cannellini beans 4–5 cloves garlic, chopped 1tbsp light tahini 4tbsp freshly squeezed lemon juice 1tbsp olive oil salt freshly ground black pepper olive oil, paprika, black olives, lemon wedges and/or fresh coriander (cilantro), to garnish, optional If using dried beans, soak and cook them as described on page (#litres_trial_promo). Drain the chickpeas (garbanzos), reserving about 150ml/5fl oz/generous / cup of the cooking liquid. Put the chickpeas (garbanzos) into a blender or food processor with the garlic and blend to a rough pur?e. Add the tahini, lemon juice and oil, then blend again to a smooth cream. Check the consistency and add a tablespoonful or so of the reserved cooking liquid or water, if necessary, to achieve a light, creamy consistency. Season with salt and pepper and blend again. Spoon into a shallow bowl to serve. Alternatively, spread the hummus out on a plate and level it with a knife so that it is about 1cm/ / in thick. Pour a little olive oil over the top, then sprinkle with paprika and garnish with lemon wedges, olives and fresh coriander (cilantro), if using. tahini dip (#ulink_fa973c96-775c-57c4-a4cb-2f3bf7393c99) Like hummus, this moreish dip is packed with nutrients and is excellent with salads or as a filling for sandwiches. It can be served as a dressing or dip with raw vegetables or strips of wholewheat pitta bread, or it is equally good diluted and used as a creamy pouring sauce to accompany steamed vegetables. serves 1–2 2tbsp tahini 1 clove garlic, crushed (minced) juice of / lemon salt freshly ground black pepper Put the tahini into a small bowl with the garlic, 1 teaspoonful of the lemon juice and 2 tablespoons of water and stir well. The mixture will be very thick and lumpy to start with, then gradually will become smooth and creamy. Add more water and lemon juice, as necessary, to achieve the desired consistency and flavour, then season with salt and pepper to taste. guacamole (#ulink_e0bd59b1-273b-54f6-bfc7-09616d1719ec) This authentic Mexican guacamole does not contain lime, or lemon juice but incorporates avocado, tomato, chilli, fresh coriander (cilantro) and seasoning. It is delicious as a dip – served with tortilla chips or fresh vegetables – or as a salad dressing. serves 3–4 1 large, ripe avocado, stoned and flesh scooped out 2 tomatoes, skinned and finely chopped / –1 green chilli, deseeded and finely chopped / bunch fresh coriander (cilantro), finely chopped salt freshly ground black pepper Mash the avocado flesh with a fork, then combine it with the tomatoes, chilli and coriander. Mash and beat the mixture until it has a smooth consistency. Season with salt and pepper. Spoon into a small bowl and serve immediately since the avocado gradually browns when exposed to the air. tapenade (#ulink_986b1b5b-75e4-5ece-b98e-0a60eaad0844) This version of the classic Mediterranean dip includes red chilli, garlic and capers. It is excellent with crudit?s, spread on crackers, or as a topping for baked potatoes. 125g/4oz/1 cup pitted black olives 25g/1oz/ / cup capers, drained 1 clove garlic, chopped 1 dried chilli, crumbled 4tbsp olive oil salt freshly ground black pepper Put the olives, capers, garlic and chilli into a food processor and whizz until you have a coarse pur?e. Add the oil and whizz again until blended. Season with salt and pepper to taste. Spoon into a small bowl and serve at room temperature. sweet red pepper and garlic dip (#ulink_23e94285-7ee6-504f-b74d-1f94ec4823ff) serves 6–8 2 large, sweet red peppers, seeded and quartered 6 large cloves garlic, peeled 150ml/5fl oz/generous / cup olive oil (not extra-virgin) 1–2tbsp lemon juice salt freshly ground black pepper 25–50g/1–2oz/ / –1 cup fresh, soft, white breadcrumbs, optional Put the peppers into a saucepan with the garlic and enough water to just cover them. Bring to the boil, then simmer for about 15 minutes, or until the peppers are very tender. Drain well and leave to cool. Transfer the peppers and garlic to a food processor and pur?e. Gradually add the oil and lemon juice until you have a soft, creamy mixture – it should resemble mayonnaise. Season with salt and pepper to taste, then chill before serving. The dip will thicken slightly as it chills, but you can make it thicker by stirring in some breadcrumbs – add these gradually as they take several minutes to swell. tofu and sun-dried tomato dip (#ulink_7f2f2aa3-e1cc-5309-86f1-4af0e3468b21) serves 4 125g/4oz/heaped 1 cup tofu, drained and cut into chunks 4 sun-dried tomatoes, in oil, drained 1 spring onion (scallion), roughly chopped 1 clove garlic, peeled salt freshly ground black pepper Place the tofu in a food processor or blender with the tomatoes, spring onion (scallion) and garlic. Blend until you have a creamy pur?e. Season with salt and pepper to taste, and whizz again. Spoon the dip into a small bowl. variation tofu, cashew and fresh herb dip Omit the sun-dried tomatoes and add 75g/3oz/generous / cup cashew nuts, roasted under the grill (broiler) until golden. Add 1 tablespoon chopped fresh parsley and 1 tablespoon chopped fresh chives and blend. sandwiches and bread-based snacks (#ulink_a751b1d8-daa8-5b26-9cd3-b1f4e47c5a89) Quick to make, tasty and nourishing, sandwiches and bread-based snacks are as popular with vegans as they are with everyone else, and there are plenty of alternatives to the butter, eggs and cheese often used in fillings and toppings. Most breads are vegan, but sometimes eggs, butter and other dairy products, such as skimmed milk or buttermilk, are included, so it is best to check the ingredients if you are in doubt. There are plenty of vegan margarines available, which you can use instead of butter, or you can reduce the calorie and fat content by leaving out the spread. Place the filling straight on to the bread or use some mustard or something similar to add moisture. Many of the dips here (#ulink_a3af134a-24b8-597e-93b4-71237d23c4d6) make good fillings and toppings for bread. sandwiches (#ulink_4179f519-f591-50d8-82f4-aeed53925ae0) Choose your favourite type of bread – light- or heavy-textured wholewheat bread, rye, Granary (Graham) or whatever takes your fancy. Spread it with vegan margarine if you like (you may not need to if the filling is moist), then choose your filling from just some of the many vegan possibilities given below. If you prefer a toasted sandwich, prepare your chosen filling (see below), spread vegan margarine on 2 pieces of bread, one side only. Spread the filling on the unbuttered side and sandwich the two slices together, enclosing the filling. Toast in a heated sandwich toaster for 4–5 minutes, until crisp and golden brown. Serve immediately. Vegan sandwich fillings Here are just a few ideas: • yeast extract • yeast extract and wafer-thin cucumber slices or cress • savoury vegetable p?t? • savoury vegetable p?t? and sliced cucumber • miso • peanut butter • peanut butter and sliced cucumber and grated carrot or chopped celery • peanut butter or tahini and cucumber slices • Hummus (#ulink_c99c2adc-c6ee-50b8-bc9c-1d76a98cfea8) • Hummus (#ulink_c99c2adc-c6ee-50b8-bc9c-1d76a98cfea8) with a little Tapenade (#ulink_6781e05e-d3dc-571a-abbd-27512a812cc2) or chopped black olives and fresh coriander (cilantro) • Hummus (#ulink_c99c2adc-c6ee-50b8-bc9c-1d76a98cfea8) with tomato slices and fresh basil • Tahini Dip (#ulink_3f6c555f-a9ad-59bd-9a8d-ae7af3fb9b6f) • Tahini Dip with chopped dates or raisins • Tahini Dip and sprouted mung beans or alfalfa • Guacamole (#ulink_c45c4b2a-e130-57c7-87bd-d9e904a4220d) • Tofu and Sun-dried Tomato Dip (#ulink_56949b61-0645-57b8-bacb-1d0d6272729f) • Tofu, Cashew and Fresh Herb Dip (#ulink_94397f0e-0304-5f52-9206-09c1e977c170) • Easy Bean and Herb P?t? (#ulink_33400492-3b01-5105-b659-e7070b6a3c7f) • mashed butter beans (lima beans) with chutney • mashed butter beans (lima beans) and tomato and onion slices • cucumber, lettuce, tomato, cress, grated carrot • finely chopped nuts or dates • mashed cooked red kidney beans with salad • grated carrot mixed with vinaigrette and chopped herbs or raisins • vegan cheese, sliced or grated (shredded) with lettuce, tomato, cucumber and vegan mayonnaise • banana slices with or without peanut butter or sesame spread • mashed avocado or vegan mayonnaise with cooked asparagus tips or asparagus spears tossed in vinaigrette • slices of lettuce hearts, avocado slices and chopped walnuts • shredded lettuce, slices of artichoke hearts, vegan mayonnaise, watercress and toasted pine nuts • finely sliced mushrooms fried in olive oil with or without garlic, and cooled • sliced banana and finely grated hazelnuts. garlic bread (#ulink_5ac6d544-60f3-5149-81f6-ddfc2034062c) serves 6 1 French stick 3–4 cloves garlic, crushed (minced) 100ml/3fl oz/scant / cup olive oil Preheat the oven to 200°C/400°F/Gas 6. Cut deep slices in the French stick, about 2.5cm (1in) apart, making sure the slices are still joined at the base. Mix the garlic with the oil (or whizz a whole, peeled garlic clove with the olive oil in a blender until the garlic is pur?ed). Brush the garlic oil over each cut surface of bread. Push the slices together to re-form the loaf, then wrap it in foil or greaseproof paper. Place the bread on a baking sheet and bake in the preheated oven for about 20 minutes, until the bread has heated through and is crisp. Serve at once. garlic bread for one (#ulink_ba8251a5-775f-5178-b0d5-114d1882a80f) serves 1 / –1 garlic clove, peeled and crushed (minced) 1tbsp olive oil 1 slice wholewheat bread Mix together the garlic and oil and brush over the bread. Put the bread under a hot grill (broiler) for 2–3 minutes, until it is crisp on top and heated through. assorted crostini (#ulink_554242b5-145d-5822-a829-19c0813584ab) These delicious, crisp slices of bread, and their colourful toppings, are very useful for parties or as snacks or appetizers. In keeping with the occasion, you can make them hearty – in true Tuscan style – or more delicate by varying the size and topping. A fairly slim french stick, sliced into rounds, slightly less than 1cm ( / in) thick, makes a good, average-size crostini. For mini ones, you can use finger rolls, similarly sliced. Preheat the oven to 150–160°C/275–300°F/Gas / –1. Put the rounds on baking sheets and bake for about 20–30 minutes, until they are dry and crisp. For a richer flavour, they may be brushed on both sides with olive oil, half-way through cooking, then returned to the oven. Let them cool on the baking sheets. You can then serve the crostini as they are or add toppings such as any of the dips (#ulink_a3af134a-24b8-597e-93b4-71237d23c4d6), Tapenade (#ulink_6781e05e-d3dc-571a-abbd-27512a812cc2), which is particularly good, or savoury vegetable p?t? (available from healthfood shops), garnished with fresh herbs, pine nuts, capers, small pieces of grilled (broiled) sweet red pepper or olives as you wish. They are best assembled just before serving, so that the bread remains crisp, but all the toppings and garnishes can be prepared in advance so you are ready to put them together. Конец ознакомительного фрагмента. Текст предоставлен ООО «ЛитРес». Прочитайте эту книгу целиком, купив полную легальную версию (https://www.litres.ru/rose-elliot/vegan-feasts-essential-vegetarian-collection/?lfrom=688855901) на ЛитРес. 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