Mixed vegetable and coconut stew

Serves: 4

Ingredients:

2 carrots, cut into thin batons
1 courgette, cut into thin batons
200 g green beans, trimmed and cut in half
1-2 medium potatoes, cut into thin batons
1 tablespoon sunflower oil
1 large onion, halved and thinly sliced
½ teaspoon black mustard seeds
10 curry leaves
1 green chilli, thinly sliced
1 teaspoon onion seeds
200 ml coconut milk or poppy seeds
juice of half a lemon
150 ml water
salt

Method:

1. Place the vegetables in a bowl of cold water.

2. Heat the oil in a large, nonstick wok or frying pan and when it is hot add the onion.

3. Cook over a medium heat for 5 minutes.

4. Add the mustard seeds, curry leaves and green chilli and stir-fry for 3 minutes.

5. Drain the vegetables and add them to the pan with the onion seeds or poppy seeds, coconut milk, lemon juice and the measured water.

6. Season and bring to the boil. Reduce the heat, cover and cook gently for 6-7 minutes or until the vegetables are just tender and serve.

Vegetable Samosas

A selection of highly spiced vegetables in a pastry casing makes these samosas delicious snack at any time of the day.

Makes: 28

Ingredients:

3 large potatoes, boiled and roughly mashed

75 g frozen peas, thawed

50 g canned sweetcorn, drained

1 tsp ground coriander

1 tsp ground cumin

1 tsp dry mango powder (amchur)

1 small onion, finely chopped

2 fresh green chillies, finely chopped

2 tbsp coriander (cilantro) leaves, chopped

2 tbsp fresh mint leaves, chopped

juice of 1 lemon

salt, to taste

Method:

1. Preheat the oven to 200°C/400°F/Gas 6. Cut each sheet of filo pastry in half lengthways and fold each piece in half lengthways to give 28 thin strips. Lightly brush with oil.

2. Toss all the filling ingredients together in a large mixing bowl until they are well blended. Adjust the seasoning with salt and lemon juice if necessary.

3. Using one strip of the pastry at a time, place 1 tbsp of the filling mixture at one end and fold the pastry diagonally over. Continue folding to form a triangle shape. Brush the samosas with oil. Bake for 15-20 minutes, until golden brown.

Spiced Cauliflower Soup

Light and tasty, this creamy, mildly spicy vegetable soup is multi-purpose. It makes a wonderful warming first course, an appetizing quick meal and is delicious chilled.

Serves: 4-6

Ingredients:

1 large potato, diced
1 small cauliflower, chopped
1 onion, chopped
1 tbsp oil
1 garlic clove, crushed
1 tbsp grated fresh root ginger
2 tsp ground turmeric
1 tsp cumin seeds
1 tsp black mustard seeds
2 tsp ground coriander
1 litre vegetable stock
300 ml natural (plain) low fat yogurt
Salt and black pepper
Fresh coriander (cilantro), to garnish

Method:

1. Put the potato, cauliflower and onion into a large heavy pan with the oil and 3 tbsp water. Heat until hot and bubbling, then stir well, cover the pan and turn the heat down. Continue cooking the mixture for about 10 minutes.

2. Add the garlic, ginger and spices. Stir well, and cook for another 2 minutes, stirring occasionally. Pour in the stock and season well. Bring to the boil, then cover and simmer for about 20 minutes. Purée in a food processor and return to the pan. Stir in the yogurt, adjust the seasoning and serve garnished with coriander or parsley.