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– 100 –
Vegetable Varieties
Q
UINOA
T
ABBOULEH WITH
M
INT
Serves: 6 to 8
Ingredients:
300
g
quinoa
2 courgettes
300
g
frozen peas
1 bunch of mint
100 ml olive oil
juice of 2 lemons
salt and pepper
Method:
1. To be prepared the day before it is eaten. Weigh
out the quinoa in a large bowl and cook it with
twice the volume of salted hot water, ¿ rstly for
5 minutes on 1000 W then on 300 W for 10 to
15 minutes. Drain and leave to cool.
2. Meanwhile chop the courgettes ¿ nely. Cover the
chopped courgettes and frozen peas with water
in a bowl and cook on 1000 W for 6 to 8 minutes.
Drain well and leave to cool.
3. Remove the mint leaves from the stalk and mix
with the olive oil and lemon juice. Add this mixture
to the quinoa, courgette and pea mixture. Check
the seasoning and leave to rest for several hours
before serving.
H
ERBED
V
EGETABLES
Serves: 6 to 8
Ingredients:
200
g
sliced snow peas
200
g
sliced carrots
200
g
sliced zucchini
2 tablespoon chopped parsley
Method:
1. In a 2-litre dish combine all vegetables. Cover
and cook on 1000 W for 3 minutes. Stir and Cook
on 1000 W for a further 3 minutes.
R
ATATOUILLE
Serves: 4
Ingredients:
1 aubergine, sliced
1 courgette, sliced
1 onion, sliced
1 green pepper, cut into chunks
1 red pepper, cut into chunks
1 clove of garlic,
peeled and crushed
400
g
can of tomatoes
salt and pepper to taste
Method:
1. Combine all ingredients in a casserole. Cover,
place on base of the oven and cook on 1000 W
for 12 to 14 minutes or until vegetables are soft.
Stir halfway through cooking time.
V
EGETABLE
C
URRY
Serves: 4 to 6
Ingredients:
1 onion sliced
2 tablespoon green curry paste
3 cups sliced vegetables
440
g
can chick peas, drained
1 cup coconut milk
1 tablespoon lemon juice
1 tablespoon soy sauce
½ cup chopped nuts
Method:
1. In a 3 litre dish place onion and curry paste. Cook
on 1000 W for 2 minutes.
2. Add vegetables, chick peas, coconut milk, lemon
juice and soy sauce. Cook on 1000 W for 12 to
14 minutes. Sprinkle with nuts.
O
RIENTAL
V
EGETABLES
Serves: 4 to 6
Ingredients:
1 tablespoon oil
1 cup diagonally sliced celery
1 large onion, cut into eights
1 green capsicum, diced
1 red capsicum, diced
1 cup sliced mushrooms
1 tablespoon Hoi Sin sauce
2 teaspoon soy sauce
Method:
1. Add oil and vegetables to a 3-litre dish and stir
well. Cook on 1000 W for 4 to 5 minutes, stirring
halfway through cooking.
2. Mix together sauces in a 1-cup glass jug and
cook on 1000 W for 1 minute. Pour over hot
vegetables and mix well.
S
PICY
P
OTATOES
Serves: 4
Ingredients:
350
g
potatoes, cubed
45 ml natural yoghurt
10 ml mango chutney
3 ml cumin, tumeric,
coriander and garam masala
10 ml fresh coriander
pinch chilli powder
15
g
sultanas
salt and pepperr
Method:
1. Place potatoes in dish with 45 ml water. Cover,
place on base of the oven and cook on 1000 W
for 8 minutes or until cooked. Drain.
2. Mix the remaining ingredients together. Add the
potatoes, mix well and cook on 600 W for 2 to
3 minutes.
F0003BH70QP_CB.indd 100F0003BH70QP_CB.indd 100 2014/7/9 13:33:592014/7/9 13:33:59
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