Meat free Recipes for Friday & Saturday
Sweet Potato, Spinach and Chickpea Stew with Coconut
Margaret Shaw – St Dunstan’s Church
Somewhere between a soup and a stew. Serve with basmati or jasmine rice. If you like spicy, add two chillies and all of their seeds; if not, add one chilli / keep the seeds out etc. It will be mild.
Serves: 4 – 6
1tbs vegetable oil
1 onion, halved and sliced
30 g pie of fresh ginger peeled and grated
1 – 2 fresh red chillies, halved and sliced
1 tsp curry powder
1 tsp ground cumin
1.3kg sweet potatoes, peeled and cubed
400 ml tin coconut milk
450 ml vegetable stock
1 tbs Thai fish sauce (optional but good)
410g tin chickpeas, drained
225 fresh baby spinach leaves, washed
Basmati/jasmine rice, to serve
1. Heat the oil in a large saucepan. Add the onion and cook over low heat for 3 – 5 minutes, until just soft.
2. Add the ginger, chillies, curry power, cumin and a pinch of salt. Cook for 1 – 2 minutes, stirring until aromatic.
3. Add the sweet potatoes and stir to coat in the spices.
4. Add the coconut milk and stock and a little water, if necessary, just to cover the sweet potatoes; the mixture should be soupy as it will cook down.
5. Add the fish sauce (if using) or some salt, if preferred. Bring to the boil, then simmer uncovered, for 15 minutes.
6. Add the chickpeas and continue to simmer for 15 – 20 minutes more, until the sweet potatoes are tender.
7. Add the spinach in batches, stirring to blend and waiting for each batch to wilt before adding the next. Taste and adjust the seasoning if necessary.
Serve immediately with the rice.
Caroline Blamey – St Dunstan’s Church
I am indebted to my colleague for telling me about this recipe. This nut roast recipe is a winner; all my other ones had been a disaster! This one’s a firm family favourite (and a massive relief) for Christmas and any get-together. Everyone seems to love it and it’s so rich and nutritious. Serve hot with the usual variety of Christmas vegetables, roast potatoes and lashings of gravy. Alternatively, have it crumbled cold over salad with a little pickle/chutney. (Obviously not a recipe for those with a nut sensitivity/allergy.)
Nut roasts are high in protein. Protein is the building block of life: it helps to repair and renew cells, makes hormones and enzymes, maintains muscle mass and is important for body growth and development. Recommended dietary allowance for an average sedentary adult is 0.8 g per kg of body weight i.e., a 75 kg person should have about 60 g of protein a day.
1 2/3 cups (400 ml) mixed nuts (any from your cupboard – almonds, cashews, hazelnuts, sesame seeds, walnuts)
butter for greasing
3½ oz (100 g) shallots (about 4 small), finely chopped
14 oz (435 g) can drained chopped tomatoes (I prefer a drier version of skinning and chopping fresh tomatoes to the same weight)
3 eggs, beaten
5 oz (150 g) Gruyère or sharp cheddar cheese, grated
1 tsp (5 ml) fresh or ½ tsp (2.5 ml) dried thyme
2 tsp (10 ml) fresh sage, chopped or ½ tsp (2.5 ml) dried sage
½ tsp (2.5 ml) dried mint (I don’t add this usually)
1 tbsp (15 ml) fresh parsley, finely chopped
1 tsp (5 ml) Marmite blended with 1 tsp (5 ml) boiling water or use 2 tsp/10 ml soy sauce
1 tsp (5 ml) fresh lemon juice
pinch of salt
freshly ground black pepper
herb sprigs, to garnish (optional)
gravy or rich tomato sauce, to serve
1. Place the nuts in a dry frying pan over medium heat. Toast, stirring gently, until golden and fragrant, taking care not to burn. Remove to a bowl and leave to cool. Whizz in a food processor until very finely chopped; the mixture should still be loose, not a purée.
2. Preheat the oven to 350°F (180°C). Grease a 1-pound (500-g) loaf pan (about 8 in / 20 cm in diameter) with butter. Line with parchment paper then grease the paper.
3. In a large bowl, combine the ground nuts with the shallots, tomatoes, eggs, cheese, herbs, yeast extract mixture, lemon juice and seasoning. Mix thoroughly.
4. Scoop the mixture into the tin and bake for 45 minutes to 1 hour, or until firm and golden. Cool slightly, then turn out on to a serving plate and peel off the parchment paper ready to slice carefully with a sharp knife. Garnish with herb sprigs and serve with gravy or a rich tomato sauce.