VEGETARIAN

The sights and smells of a Mediterranean vegetable market are quite unforgettable. Plump, bright red tomatoes jostle for position alongside brooding dark brinjals while baby marrows arranged like soldiers complete the ensemble, to mention but a few.

Whether you’re in a little hilltop village in Provence or in the bustling towns along the Amalfi coast, you’ll be amazed at the abundance of fresh vegetables and fruit on offer. These sun-drenched soils produce richly coloured vegetables and fruit packed with flavour and health benefits.

Pulses, vegetables, eggs and cheese are available in abundance and feature strongly along the Mediterranean coast. Herbs growing wild in the countryside are included in many dishes. In addition, you frequently encounter a sprinkling of their dried counterparts in the cuisine, such as the famous Herbes de Provence.

From spicy chickpea tagines to the fresh flavours of a tomato pasta, prepare for sheer self-indulgence as you sample wonderful meals comprising only vegetables, each memorable, satisfying and, above all, delicious.

POMODORO PASTA

THIS DELICIOUS PASTA DISH IS BOTH INDULGENT AND LIGHT. THE USE OF WHOLEWHEAT PASTA GUARANTEES A HEALTHY, ENJOYABLE MEAL YET PROVIDES WHOLESOME WHOLE GRAINS. THE DIFFERENCE BETWEEN WHITE AND WHOLEWHEAT PASTA LIES IN THE PROCESSING. WHOLEWHEAT RETAINS THREE PARTS OF THE GRAIN WHILE THE PROCESSING OF THE WHITE PASTA REDUCES THE GRAIN CONTENT TO JUST ONE PART. THIS RENDERS THE REFINED PRODUCT NUTRITIONALLY INFERIOR. THE FLAVOURS OF BASIL, TOMATO (POMODORO) AND OLIVE COMBINE TO CREATE A SUMMERY SENSATION, WITH THE ZEST OF THE LEMON ADDING JUST THE RIGHT AMOUNT OF ZING.

• 12 sun-dried tomatoes
• ¹/₄ cup white wine
• 6 cups wholewheat penne
• 1 Tbsp olive oil for frying
• ¹/₂ tsp crushed garlic
• ¹/₂ cup chopped rosa tomatoes
• grated zest and juice of 2 lemons
• ¹/₂ cup pitted black olives
• 4 Tbsp roughly chopped fresh basil, plus extra leaves for garnishing
• 6 Tbsp olive oil
• 2 Tbsp white wine vinegar
• ¹/₂ tsp dried origanum
• ¹/₂ tsp prepared wholegrain mustard
• ¹/₂ tsp honey
• salt and pepper to taste
• ¹/₂ cup Parmesan shavings

1. Soak the sun-dried tomatoes in the white wine for approximately 30 minutes.
2. Once softened, chop them into small pieces.
3. Cook the pasta according to the packet instructions. Drain and set aside.
4. Heat the 1 tablespoon of olive oil in a frying pan, add the garlic and rosa tomatoes and gently fry until the tomatoes have softened.
5. Add the chopped sun-dried tomatoes, lemon zest, olives, basil, white wine from the sun-dried tomatoes and lemon juice and leave to simmer for 5–7 minutes.
6. Stir in the cooked pasta.
7. In a separate bowl, mix together the 6 tablespoons of olive oil, white wine vinegar, origanum, mustard, honey, salt and pepper.
8. Pour over the pasta, then toss well.
9. Just before serving, scatter over the Parmesan shavings and basil leaves.

STRAPATSADA

THIS IS A POPULAR DISH THROUGHOUT GREECE, AKIN TO A TYPE OF EGG AND TOMATO FRITTATA. IT’S THE PERFECT MEAL TO QUICKLY RUSTLE UP FOR UNEXPECTED GUESTS AS YOU’RE LIKELY TO HAVE ALL THE INGREDIENTS CLOSE AT HAND. THE WORD ‘STRAPATSADA’ MEANS ‘EYES’ – A VAGUE REFERENCE TO THE EGGS. THE HARDEST PART OF THE PROCESS (FOR NON-GREEKS) IS PRONOUNCING THE NAME OF THIS EASY-TO-PREPARE YET TASTY DISH.

• 8—10 eggs
• ¹/₄ tsp baking powder
• 4 tsp Greek yoghurt
• salt and pepper to taste
• 1 Tbsp olive oil
• 1 red pepper, chopped
• 1 green pepper, chopped
• ¹/₂ onion, chopped
• ¹/₂ cup chopped fresh tomatoes
• 1 Tbsp micro green or chopped fresh chives

1. In a bowl, beat the eggs, baking powder and yoghurt until well combined. Season with salt and pepper.
2. Set aside whilst preparing the pepper mixture.
3. Heat the olive oil in a pan and fry the peppers, onion and tomatoes until softened. Remove and set aside.
4. Add a touch more olive oil to the same pan, pour in the egg mixture, cover with a lid and cook over a low heat for a few minutes.
5. As it starts to set, stir in the pepper mixture and continue cooking until the egg has almost set.
6. Season to taste and scatter the micro greens or chives on top.
7. Serve immediately with leafy greens of your choice and chunky bread.

SPICY CHICKPEA & VEGETABLE TAGINE

THIS HEALTHY AND COMFORTING TAGINE IS FILLED WITH FLAVOUR AND IS DELICIOUS SERVED OVER SIMPLE COUSCOUS. YOU WON’T EVEN REALISE THERE IS NO MEAT IN THE TAGINE AS THE BRINJALS AND CHICKPEAS CREATE THE SUBSTANCE. AS IS THE CASE WITH SO MANY MOROCCAN MEALS, SPICES ARE AT THE HEART OF THE EXPERIENCE. THE UNMISTAKABLE PRESENCE OF THE SPICE IS EXPLAINED BY MOROCCO’S HISTORY AND GEOGRAPHY. THIS WAS A STOPPING-OFF POINT IN THE SPICE TRADE BETWEEN EUROPE AND THE FAR EAST. IN THE COURSE OF TIME, LOCAL PEOPLE INCORPORATED MORE AND MORE SPICE INTO THEIR OWN CUISINE, CREATING A HERITAGE TO SAVOUR.

• ¹/₂ Tbsp olive oil
• 1 onion, finely chopped
• ¹/₄ tsp minced garlic
• ¹/₄ tsp turmeric
• ¹/₂ tsp cumin seeds
• ¹/₂ tsp coriander seeds
• ¹/₄ tsp minced chilli
• 1 red pepper, roughly chopped
• ¹/₂ brinjal, sliced and chopped into chunks
• 4 baby marrows, thickly sliced on the diagonal
• ¹/₂ × 400g can chopped tomatoes
• 2 Tbsp tomato purée
• ³/₄ cup water
• ¹/₂ × 410g can chickpeas, drained
• salt and pepper to taste

1. Heat the olive oil in a saucepan, then sauté the onion and garlic for about 5 minutes or until the onion has softened.
2. Stir in the turmeric, cumin seeds, coriander seeds and chilli, then cook for about 1 minute.
3. Add the red pepper, brinjal, baby marrows, chopped tomatoes and tomato purée, then mix.
4. Pour in the water and simmer for about 20 minutes.
5. Add the chickpeas and leave to simmer again for another 5–10 minutes.
6. Season with salt and pepper.
7. Serve with couscous.

CRÊPES FERNANDE

HEALTHY MEETS TASTY IN THIS VEGETARIAN EGG SURPRISE. PART CRÊPE, PART OMELETTE, IT’S PERFECT TO SERVE TO GUESTS FOR LUNCH AS IT IS BOTH STYLISH AND FLAVOURSOME. THE USE OF READYMADE CREAMED SPINACH AND FETA ENABLES THE INGREDIENTS TO BIND TOGETHER AND ALSO GIVES YOU MORE TIME TO SPEND WITH YOUR FRIENDS AND LESS TIME HASSLING IN THE KITCHEN. NOTHING COULD BE BETTER THAN SITTING ON A SUN-DRENCHED PATIO, DRINKING CHILLED WHITE WINE WHILE SAVOURING THESE SUMMER FLAVOURS. MY HUSBAND’S MUCH-ADORED GRANDMOTHER’S NAME WAS FERNANDE; WE MAKE THIS IN HONOUR OF HER.

CRÊPES

• 1 Tbsp finely chopped fresh mint
• 1 Tbsp finely chopped fresh basil
• 1 Tbsp finely chopped fresh origanum
• ¹/₃ cup milk
• 4 eggs
• ¹/₃ cup cake flour
• a pinch of salt
• 1 Tbsp olive oil
• 2 Tbsp flaked almonds, roasted

SAUCE

• 2 Tbsp olive oil
• ¹/₂ onion, finely chopped
• 2 cloves garlic, crushed
• 1 × 400g can chopped tomatoes
• 1 Tbsp balsamic vinegar

FILLING

• 500g frozen spinach and feta mix, defrosted
• ¹/₂ cup finely chopped mushrooms
• ¹/₄ red pepper, finely chopped
• a pinch of nutmeg
• salt and pepper to taste

1. Preheat the oven to 190°C.
2. For the crêpes, mix together the fresh herbs, milk, eggs, flour and salt.
3. To prepare the sauce, heat the oil in a small pan, add the onion and garlic and cook gently for 5 minutes. Stir in the tomatoes and balsamic vinegar and cook until thickened.
4. To make the filling, heat the spinach and feta mix with the mushrooms and red pepper.
5. Season with nutmeg, salt and pepper and mix well.
6. To cook the crêpes, heat a large non-stick frying pan, add a small amount of olive oil and pour in a ladleful of the batter. Swirl around until the batter covers the base of the pan evenly. Cook for 2 minutes, turn and cook for a further 1—2 minutes. Make 3 more crêpes in the same way.
7. Place 1 crêpe at a time on a lightly oiled baking sheet, add a spoonful of the filling and fold 2 sides of the crêpe over, covering the filling. Bake in the oven for about 10 minutes.
8. Meanwhile, reheat the sauce gently, stirring occasionally.
9. Pour the sauce over the crêpes and scatter the roasted almonds on top.
10. Serve with fresh bread and leafy greens.

RISOTTO DI VERDURE

RISOTTO, FOR ME, IS QUINTESSENTIALLY ITALIAN AND IN ESSENCE IS A WARM, HEARTY RICE DISH FLAVOURED WITH STOCK AND PARMESAN. IT’S EASY TO MAKE AND SO VERSATILE AS ANY NUMBER OF INGREDIENTS MAY BE ADDED. TO CELEBRATE SUMMER, ADD ALL THAT IS FRESH AND COLOURFUL TO CREATE A RISOTTO THAT IS BOTH CREAMY AND FULL OF GOODNESS. FRESH SEASONAL PRODUCE MAKES THIS VEGETABLE RISOTTO SHINE.

• ¹/₂ cup chopped onion
• 1 Tbsp olive oil
• 1¹/₂–2 cups uncooked Arborio rice
• ¹/₄ tsp minced garlic
• 2³/₄ cups chicken stock
• ¹/₂ cup white wine
• ¹/₂ cup sliced carrots
• ¹/₂ cup chopped and ribboned baby marrows or asparagus spears
• 2 artichoke bottoms, chopped
• 1 tsp dried thyme
• 1 tsp dried origanum
• ¹/₂ cup sliced mangetout
• ¹/₂ cup grated Parmesan

1. Gently fry the onion in the olive oil until softened.
2. Add the rice and garlic and stir to coat the rice in the oil. Fry for another 2 minutes.
3. Add half a cup of the stock and stir until the rice absorbs the liquid.
4. Add the wine and stir until it is absorbed.
5. Add the carrots, baby marrows or asparagus, artichokes, thyme and origanum, then ladle the stock in gradually, stirring to allow the rice to absorb the liquid.
6. When there is half a cup of stock left, stir in the mangetout.
7. Once the rice has softened and all the liquid has been absorbed, stir in the Parmesan and mix through.
8. Serve immediately.

ESTOFADA DE VEGETALES

HEALTHY FOOD MEETS HEALTHY WALLET. THIS SPANISH-STYLE VEGETABLE AND LENTIL STEW (ESTOFADA) IS A SUPER SATIATING DISH THAT IS HEAVY ON FLAVOUR, BUT LIGHT ON COST. AS A BONUS, IT PROVIDES A GOODLY DOSE OF YOUR DAILY VEGETABLES. LENTILS ARE WONDERFULLY NUTRITIOUS, LOW IN FAT AND HIGH IN PROTEIN. AS THEIR NAME SUGGESTS, KIDNEY BEANS ARE KIDNEY SHAPED. THEY ARE ESPECIALLY GOOD IN COOKED DISHES AS THEY RETAIN THEIR SHAPE, BUT ABSORB THE FLAVOURS AND SEASONINGS WHEN THE STEW IS COOKED. THE ADDITION OF DILL AND MINT CREATES A LOVELY FRESH FLAVOUR, WHILE YOGHURT ADDS CREAMINESS. SERVE ON A BED OF BROWN RICE AND YOU CAN BE SURE YOU’RE GETTING PLENTY OF FIBRE.

• 3 medium potatoes, peeled and cubed
• 1 red onion, chopped
• 4 carrots, chopped
• ¹/₄ cup olive oil
• 1 × 410g can lentils, drained
• 1 × 410g can kidney beans, drained
• 1¹/₂ cups vegetable stock
• 200g fresh green beans, topped and tailed and cooked until al dente
• 3 cups shredded spinach or Swiss chard
• 2 Tbsp dried dill
• 2 Tbsp chopped fresh mint
• 1 Tbsp white wine vinegar
• 1 Tbsp honey
• 1 tsp prepared wholegrain mustard
• salt and pepper to taste
• 2 Tbsp chopped peanuts
• 2–3 Tbsp Greek yoghurt for serving

1. Cook the potatoes in a saucepan of boiling water until soft. Remove and set aside.
2. Cook the onion and carrots in the olive oil, until softened.
3. Add the lentils, kidney beans and stock, then heat through.
4. Slice the green beans into 2cm lengths, add the potatoes and shredded spinach, dill and mint and heat until the spinach starts to wilt.
5. Add the vinegar, honey and mustard and mix.
6. Season with salt and pepper.
7. Just before serving, sprinkle the peanuts on top and serve on a bed of brown rice with a dollop of yoghurt.