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72
72
ingredients
SERVES 4-6
30 ml (2 tbsp) olive oil
1 onion, chopped
2 cloves garlic, crushed
75 g (3 oz) tomato purée
3 carrots, chopped
1 red and 1 green pepper, seeded
and sliced
150 g (5 oz) tinned sweetcorn,
4 sticks celery, sliced
2 courgette, sliced
5 ml (1 tsp) ground cumin
10 ml (2 tsp) mild chilli powder
2.5 ml (½ tsp) cayenne pepper
400 g (14 oz) canned, chopped
tomatoes
225 g (8 oz) canned haricot beans,
drained
400 g (14 oz) canned red kidney beans
in chilli sauce
300 ml (½ pint) hot vegetable stock
15 ml (1 tbsp) cornour blended with
water
Dish: large bowl
Place the oil, onion, garlic and tomato purée in a large bowl. Place on
glass turntable and cook on 1000 W for 2-3 minutes. Add the carrots,
red and green pepper and sweetcorn, mix well. Cover and cook on
1000 W for 5 minutes. Stir in the remaining ingredients (apart from
the cornour), mix well. Cook on 600 W for 35 minutes, stir 3-4 times
during cooking. Add the blended cornour, mix well and cook on
1000 W for 5 minutes.
ingredients
SERVES 4-6
10 g butter
2 cloves garlic, crushed
5 ml (1 tsp) dried rosemary
3 ml (½ tsp) salt
1.5 ml (¼ tsp) black pepper
700 g (1½ lbs) red potatoes
Dish: (8 inch) 20 cm square dish
Place the butter and garlic in dish. Place on glass turntable and cook
on 600 W for 40 seconds or until the butter melts. Add rosemary, salt,
black pepper and potatoes and toss well. Cover and cook on 1000 W
for 15 minutes or until potatoes are tender.
ingredients
SERVES 4-6
100 g (4 oz) black-eye beans, soaked
overnight
100 g (4 oz) adzuki beans, soaked
overnight
15 ml (1 tbsp) vegetable oil
1 garlic clove, crushed
1 yellow pepper, chopped
10 ml (2 tsp) caraway seeds, lightly
crushed
15 ml (1 tbsp) paprika
397 g (14 oz) can chopped tomatoes
175 g (6 oz) mushrooms, thickly sliced
60 ml (4 tbsp) natural yoghurt
salt and pepper
Garnish:
fresh parsley, chopped
Dish: large bowl
Drain the beans, rinse well and place in a large bowl. Add 600 ml (1 pt)
boiling water. Cover, place on glass turntable and cook on 1000 W for
15 minutes then 440 W for 30 minutes or until tender. Place the oil,
garlic, yellow pepper, caraway seeds and paprika in a large casserole.
Cover and cook on 1000 W for 2 minutes or until softened. Add
drained, rinsed beans, tomatoes and mushrooms. Cover and cook on
1000 W for 8-10 minutes or until piping hot and the mushrooms are
soft. Stir once during cooking. Stir in 30 ml (2 tbsp) yoghurt and season
to taste. Drizzle remaining yoghurt on top and sprinkle with parsley.
Vegetable Chilli
Rosemary Potatoes
Spicy Bean Goulash
Vegetables and Vegetarian
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