THE AUSTRALIAN

vegie food low-fat & delicious

lose weight and feel fantastic

REPRINTED BY POPULAR DEMAND
CONTENTS
introduction 4
salads 6
stir-fries & pan-fries 22
curries, soups & stews 48
grills, roasts & barbecues 76
steams, braises & bakes 98
glossary 114
conversion chart 117
index 119

Creating recipes that are both low in fat and have no meat, fowl or seafood
content – but are still DELICIOUS – may sound a difficult brief, but we found
ourselves pleasantly surprised at just how easy it was to develop this
cookbook. Teaming the right vegetables with a carb or two and a
complementary sauce or dressing proved to be a joy rather than a task, and
the results are so yummy we think you'll love this book as much as we do.

Food Director
4
vegetables
are versatile, adaptable, full of nutrients and fibre, but low in fat and kilojoules,
generally inexpensive, quick and easy to cook. And did we mention delicious?
Whether because of a healthy lifestyle or ethical choice, more and more people
have taken to eating a low-in-fat vegetarian diet: with the plethora of fresh vegies
available, it's simple to cook tasty, nutritious meals and have a diet that's full of
variety at the same time. A well-balanced vegetarian diet not only provides all the
vitamins and minerals necessary for wellbeing, but it also lays the foundations for a
long and healthy life-plan that contains no provision for obesity, coronary disease,
high blood pressure, diabetes and even, possibly, some types of cancer. This book
includes recipes that contain dairy products and eggs, as well as small, but healthy,

INTRODUCTION
amounts of oil – it's low-fat, remember, not no-fat, so nuts, seeds and avocados are
definitely on the okay list. In fact, the more variety on the menu, the easier it is to
fulfil the right dietary requirements, especially for protein. Since most plant foods
(with the possible exception of soy and soy products such as tofu) only contain a
few of the various elements that make up complete protein, it is vital that many
different types of these, from legumes, pulses, whole grains, nuts and seeds, be 5

consumed daily to reach the recommended daily nutritional intake.

 Green (unripe) papayas are readily
available in various sizes at many
Asian food shops and markets. Select
one that is very hard and slightly
shiny, which indicates it’s fresh but
not too unripe to grate or chop.

pickled green papaya salad

preparation time 20 minutes (plus standing time) cooking time 5 minutes serves 4

1 cup (250ml) water 1 Combine the water, vinegar, sugar, salt and halved chilli in small saucepan;
½ cup (125ml) rice vinegar bring to a boil. Reduce heat; simmer, uncovered, 5 minutes. Strain into
½ cup (110g) white sugar small jug; discard solids. Cool 10 minutes.
2 Meanwhile, peel papaya. Quarter lengthways, discard seeds. Grate
1 teaspoon salt
papaya coarsely.
1 fresh long red chilli, halved lengthways
3 Place papaya in medium bowl with vinegar mixture, cover; stand 1 hour.
1 small green papaya (650g) 4 Meanwhile, boil, steam or microwave peas until just tender; drain. Place
150g sugar snap peas noodles in medium heatproof bowl, cover with boiling water; stand until
100g bean thread noodles just tender, drain. Rinse under cold water; drain. Using kitchen scissors, cut
½ small pineapple (450g), quartered, sliced thinly noodles into random lengths.
1 small red onion (100g), sliced thinly 5 Place ingredients for palm sugar dressing in screw-top jar; shake well.
6 Place drained papaya, peas and noodles in medium bowl with pineapple,
1 cup firmly packed fresh mint leaves
onion, mint and dressing; toss gently.
1 fresh long red chilli, sliced thinly
7 Divide salad between serving bowls; top with sliced chilli.
PALM SUGAR DRESSING per serving 0.4g total fat (0.0g saturated fat); 577kJ (138 cal);
¼ cup (60ml) lime juice 29g carbohydrate; 3.1g protein; 6.4g fibre
2 tablespoons grated palm sugar

6 SALADS
FRESH, CLEAN-TASTING AND CRISP SALADS MAKE AN OUTSTANDING MAIN MEAL
7
SALADS
 SHORT ORDERS

BLACK-EYED BEAN SALAD

Cook two or three times the amount of
beans called for in our recipe at right
then, when cool, freeze what you don't
use in one-cup portions. To make a
quick salad, bring one portion of the
frozen beans to room temperature. Toss
them in a bowl with a quarter cup each
of finely chopped red capsicum, celery
and white onion. Sprinkle the mixture
with a little bottled Italian dressing and
serve in crisped iceberg lettuce-leaf cups.
Also called black-eyed peas or cow peas,
black-eyed beans can also be purchased
canned and ready to use; these can be
substituted for the dried variety called
for in most recipes.

QUICK COLD SOBA

Cool the soba as described at right then
chill in the refrigerator. Make a dressing
with two tablespoons each of fresh
lime juice and japanese soy sauce, a
teaspoon each of grated fresh ginger
SALADS

and brown sugar, and two teaspoons

of vegetable oil whisked together in a
large bowl. Add two small carrots and
two trimmed celery stalks, both cut into
fine matchsticks, and the soba to bowl;
8
toss to combine. Serve sprinkled with a
finely shredded sheet of toasted nori.
black-eyed beans, tomato and rocket salad
preparation time 20 minutes cooking time 30 minutes serves 4

1 cup (200g) dried black-eyed beans 1 Cook black-eyed beans in medium saucepan of boiling water,
175g baby green beans, trimmed, chopped coarsely uncovered, about 30 minutes or until just tender; drain. Rinse
1 medium red onion (170g), sliced thinly under cold water; drain.
2 Meanwhile, boil, steam or microwave green beans until just
250g cherry tomatoes, halved
tender; drain. Rinse under cold water; drain.
250g yellow teardrop tomatoes, halved
3 Place ingredients for lemon and basil dressing in screw-top jar;
100g baby rocket leaves shake well.
LEMON AND BASIL DRESSING 4 Place black-eyed beans and green beans in large bowl with
¼ cup (60ml) lemon juice remaining ingredients and dressing; toss gently.
per serving 6.1g total fat (0.8g saturated fat); 915kJ (219 cal);
1 tablespoon olive oil
26.3g carbohydrate; 15.3g protein; 11.2g fibre
1 tablespoon dijon mustard
1 clove garlic, crushed
1 tablespoon finely chopped fresh basil

soba and daikon salad

preparation time 20 minutes cooking time 15 minutes serves 4

300g dried soba noodles 1 Cook soba in large saucepan of boiling water, uncovered, until just
1 small daikon (400g), cut into matchsticks tender; drain. Rinse under cold water; drain.
4 green onions, sliced thinly 2 Place ingredients for mirin dressing in screw-top jar; shake well.
3 Place soba in large bowl with daikon, onion and half of the
1 teaspoon sesame oil
dressing; toss gently.
100g enoki mushrooms
4 Heat oil in small frying pan; cook mushrooms, stirring, 2 minutes.
SALADS
2 tablespoons thinly sliced pickled ginger 5 Divide soba salad among serving plates; top with combined
1 toasted seaweed sheet (yaki-nori), sliced thinly mushrooms, ginger and seaweed. Drizzle with remaining dressing.
MIRIN DRESSING per serving 2.4g total fat (0.3g saturated fat); 1292kJ (309 cal);
56.6g carbohydrate; 10.9g protein; 5.3g fibre
¼ cup (60ml) mirin
2 tablespoons kecap manis 9
1 tablespoon sake
1 clove garlic, crushed
1cm piece fresh ginger (5g), grated
1 teaspoon white sugar
 We used the sun-dried tomatoes
that have not been preserved in
oil, which are generally sold in
plastic bags or loose by weight.

italian brown rice salad

preparation time 15 minutes cooking time 1 hour serves 4

3 cups (750ml) vegetable stock 1 Place stock in medium saucepan; bring to a boil. Reduce heat;
2 teaspoons olive oil simmer, covered.
1 small brown onion (80g), chopped finely 2 Meanwhile, heat oil in large saucepan; cook onion, stirring, until
soft. Add rice, rind and garlic; stir to coat rice in onion mixture.
1½ cups (300g) brown medium-grain rice
3 Add stock; bring to a boil. Reduce heat; simmer, covered, about
1 teaspoon finely grated lime rind
50 minutes or until rice is tender and liquid is absorbed.
1 clove garlic, crushed 4 Place ingredients for lime and mustard dressing in screw-top jar;
¹⁄₃ cup (45g) toasted slivered almonds shake well.
²⁄₃ cup (100g) sun-dried tomatoes, chopped coarsely 5 Add remaining ingredients and dressing to rice mixture in pan;
½ cup (60g) seeded black olives, chopped coarsely toss gently to combine.
½ cup coarsely chopped fresh basil 6 Serve salad warm; top with fresh flat-leaf parsley, if desired.
per serving 13.3 g total fat (1.8g saturated fat); 1923kJ (460 cal);
SALADS

¼ cup coarsely chopped fresh flat-leaf parsley

76.3g carbohydrate; 14.7g protein; 9.4g fibre
LIME AND MUSTARD DRESSING
2 tablespoons lime juice
2 tablespoons white wine vinegar
10
2 cloves garlic, crushed
2 teaspoons dijon mustard
11
SALADS
 vegetable cassoulet
preparation time 20 minutes (plus standing time) cooking time 1 hour 25 minutes serves 4

½ cup (100g) dried borlotti beans 1 Place beans in medium bowl, cover with water; stand overnight,
½ cup (100g) dried great northern beans drain. Rinse under cold water; drain. Place beans in medium
2 teaspoons olive oil saucepan of boiling water; return to a boil. Reduce heat; simmer,
uncovered, about 15 minutes or until beans are just tender.
4 shallots (100g), halved
2 Preheat oven to moderate (180°C/160°C fan-forced).
3 cloves garlic, sliced thinly
3 Heat oil in large flameproof casserole dish; cook shallot, garlic,
2 medium carrots (240g), chopped coarsely
carrot and mushroom, stirring, until vegetables are just tender.
200g mushrooms, halved Add wine; bring to a boil. Boil, uncovered, until liquid is reduced
1 cup (250ml) dry white wine by half. Add zucchini, stock, sauce, thyme and drained beans;
2 medium zucchini (240g), chopped coarsely return to a boil. Remove from heat; transfer to oven. Cook,
1½ cups (375ml) vegetable stock covered, 50 minutes.
700g bottled tomato pasta sauce 4 Meanwhile, make bread topping.
5 Sprinkle cassoulet with bread topping; cook, uncovered, in oven
1 teaspoon finely chopped fresh thyme
about 10 minutes or until bread topping is browned.
BREAD TOPPING BREAD TOPPING Heat oil in large frying pan; cook onion, stirring,
1 tablespoon olive oil until soft. Add rind, garlic, thyme and bread; cook, stirring, about
1 small brown onion (80g), chopped finely 10 minutes or until bread browns lightly. Stir in parsley.
2 teaspoons finely grated lemon rind per serving 11.4g total fat (1.8g saturated fat); 2128kJ (509 cal);
68.3g carbohydrate; 22.7g protein; 19.6g fibre
1 clove garlic, crushed
2 teaspoons finely chopped fresh thyme
½ ciabatta (220g), diced into 2cm pieces
2 tablespoons coarsely chopped fresh flat-leaf parsley

48 CURRIES, SOUPS & STEWS

HEARTY MAINS LIKE THESE MADE WITHOUT MEAT? THEY'VE NEVER BEEN BETTER
 As with the word casserole, tagine also
has two different culinary meanings.
Moroccan in origin, a tagine is the
earthenware, cone-lidded vessel in
which the spicy, fragrant North African
stew with the same name is cooked.

vegetable tagine
preparation time 25 minutes cooking time 40 minutes serves 6

1 tablespoon coriander seeds 1 Using mortar and pestle, crush seeds to a fine powder. Sift into
1 tablespoon cumin seeds small bowl; discard husks.
1 tablespoon caraway seeds 2 Heat oil in large saucepan; cook garlic and onion, stirring, until
onion softens. Add crushed seeds and spices; cook, stirring,
1 tablespoon vegetable oil
until fragrant.
3 cloves garlic, crushed
3 Add paste, the water, undrained tomatoes and pumpkin; bring to
2 large brown onions (400g), chopped finely a boil. Reduce heat; simmer, uncovered, 20 minutes. Stir in squash,
2 teaspoons sweet paprika beans and chickpeas; simmer, covered, about 10 minutes or until
2 teaspoons ground ginger squash is tender.
1 tablespoon tomato paste 4 Meanwhile, make lemon couscous.
CURRIES, SOUPS & STEWS

2 cups (500ml) water 5 Serve tagine with couscous.

LEMON COUSCOUS Combine couscous with the water in
2 x 400g cans diced tomatoes
large heatproof bowl; cover, stand about 5 minutes or until
600g pumpkin, chopped coarsely
water is absorbed, fluffing with fork occasionally. Stir in rind,
8 yellow patty-pan squash (240g), quartered juice and parsley.
200g baby green beans, trimmed, halved per serving 5g total fat (0.8g saturated fat); 1643kJ (393 cal);
300g can chickpeas, rinsed, drained 69.9g carbohydrate; 16.2g protein; 7.8g fibre

LEMON COUSCOUS
2 cups (400g) couscous
2 cups (500ml) boiling water
2 teaspoons coarsely grated lemon rind
50
2 teaspoons lemon juice
2 tablespoons coarsely chopped fresh flat-leaf parsley
51
CURRIES, SOUPS & STEWS
 CURRIES, SOUPS & STEWS

52
For a curry in a hurry, use a commercial
curry paste. Try a small amount at
first, then work up to adding more
once you know the level of heat
you can tolerate.
Serve with a Thai-style salad of snake
beans, cabbage and thai basil.

yellow curry
preparation time 20 minutes cooking time 30 minutes serves 4

1²⁄₃ cups (400ml) light coconut milk 1 Make yellow curry paste.
1 cup (250ml) salt-reduced vegetable stock 2 Cook half of the curry paste (freeze remaining paste for future
1 large kumara (500g), chopped coarsely use) in large saucepan, stirring, until fragrant. Add coconut milk
and stock; bring to a boil. Reduce heat; simmer, stirring, 5 minutes.
200g green beans, trimmed
Add kumara; simmer, covered, about 10 minutes or until kumara
150g firm tofu, diced into 2cm cubes
is tender. Add beans, tofu and juice; cook, stirring, until beans are
2 tablespoons lime juice tender. Stir in coriander.
¼ cup coarsely chopped fresh coriander 3 Meanwhile, cook rice in large saucepan of boiling water, uncovered,
2 cups (400g) jasmine rice until just tender; drain.

CURRIES, SOUPS & STEWS

4 Serve curry with rice topped with fresh coriander, if desired.
YELLOW CURRY PASTE
YELLOW CURRY PASTE Dry-fry coriander, cumin and cinnamon
1 teaspoon ground coriander
in small frying pan, stirring, until fragrant. Blend or process spices
1 teaspoon ground cumin with remaining ingredients until mixture forms a paste.
1 teaspoon ground cinnamon per serving 3.5g total fat (3.5g saturated fat); 518kJ (124 cal);
4cm piece fresh ginger (20g), chopped coarsely 20g carbohydrate; 3.4g protein; 1.2g fibre
2 cloves garlic, quartered
5 fresh long red chillies, chopped coarsely
5cm stick (10g) coarsely chopped fresh lemon grass
3 green onions, chopped finely
1 teaspoon salt
53
2 teaspoons curry powder
1 medium brown onion (150g)
 tomato and fennel soup with croutons
preparation time 15 minutes cooking time 45 minutes serves 4

2 teaspoons olive oil 1 Preheat oven to moderate (180°C/160°C fan-forced).

1 medium fennel bulb (300g), chopped coarsely 2 Heat oil in large saucepan; cook fennel, onion and garlic, stirring,
2 medium brown onions (300g), chopped coarsely until onion softens. Add tomato and stock; bring to a boil. Reduce
heat; simmer, covered, stirring occasionally, 15 minutes. Uncover;
2 cloves garlic, quartered
simmer, stirring occasionally, about 15 minutes or until tomato is
1kg tomatoes, quartered
soft and pulpy.
3 cups (750ml) vegetable stock 3 Meanwhile, cut bread into 2cm cubes. Place on oven tray; spray
4 slices white bread, crusts removed lightly with oil. Toast about 10 minutes or until croutons are crisp.
cooking-oil spray 4 Blend or process soup, in batches, until smooth. Pass soup through
food mill or fine sieve; reheat soup in same pan.
5 Serve soup topped with croutons.
per serving 4.3g total fat (0.8g saturated fat); 589kJ (141 cal);
17.3g carbohydrate; 7.5g protein; 5.9g fibre

minestrone
preparation time 25 minutes cooking time 50 minutes serves 6

2 teaspoons olive oil 1 Heat oil in large saucepan; cook onion and garlic, stirring, until
1 medium brown onion (150g), chopped finely onion softens. Add celery and carrot; cook, stirring, 5 minutes.
CURRIES, SOUPS & STEWS

2 cloves garlic, crushed 2 Stir in stock, the water and undrained tomatoes; bring to a
boil. Reduce heat; simmer, covered, about 20 minutes or until
1 trimmed celery stalk (100g), chopped coarsely
vegetables are tender.
1 large carrot (180g), chopped coarsely
3 Add zucchini, cabbage, pasta and beans; cook, uncovered, about
1 litre (4 cups) vegetable stock 15 minutes or until pasta is tender. Stir in parsley.
1 cup (250ml) water 4 Serve soup topped with cheese.
810g can crushed tomatoes per serving 6.2g fat (2.7g saturated fat); 949kJ (227 cal);
1 medium zucchini (120g), chopped coarsely 29.7g carbohydrate; 12.7g protein; 7g fibre
2 cups (160g) finely shredded cabbage
150g small shell pasta
300g can white beans, rinsed, drained
70
¼ cup coarsely chopped fresh flat-leaf parsley
¾ cup (60g) shaved parmesan
SHORT ORDERS
BRAISED FENNEL
For a quick and authentically Italian
vegetable dish, cut the stalks off a
large bulb of fennel, reserving about a
tablespoon of the fine fronds, if desired,
for garnishing the finished dish. Cut the
fennel bulb crossways into very fine
slices then soften it slightly with a little
crushed garlic in a lightly oiled heated
frying pan. Add a cup of vegetable
stock; cook over high heat until stock
is almost evaporated and sauce looks
lightly caramelised. Pour a tablespoon
of pernod or sambuca into the pan; toss

CURRIES, SOUPS & STEWS

fennel and serve sprinkled with fronds.

PUREED VEGETABLE SOUP

There are almost as many versions
of minestrone as there are Italian
families, but this recipe uses many of
the ingredients common to all. For a
soothing winter warmer, you can
make a quick pureed vegetable soup
by leaving the pasta and beans out
of the recipe and processing the
71
remaining cooked ingredients directly in
the saucepan using a stick blender.
 Resembling a small folded pizza, the
calzone is a southern Italian savoury
turnover, filled with vegetables, herbs
and cheese (almost always ricotta) then
baked in a hot oven until golden brown.

ricotta and herb calzones

preparation time 30 minutes (plus standing time) cooking time 25 minutes (plus cooling time) serves 4

2 cups (300g) plain flour 1 Place flour, yeast and salt in large bowl; gradually stir in oil and the
1¼ teaspoons dry yeast (5g) water, mix to a soft dough. Knead dough on floured surface about
½ teaspoon salt 5 minutes or until smooth and elastic. Place dough in large oiled
bowl, turning dough once to coat in oil. Cover; stand in warm place
2 teaspoons olive oil
about 1 hour or until dough doubles in size.
¾ cup (180ml) warm water
2 Meanwhile, place tomatoes in small heatproof bowl, cover with
8 sun-dried tomatoes (50g) boiling water; stand 20 minutes, drain. Chop tomatoes coarsely.
1 clove garlic, crushed 3 Cook garlic, chilli and capsicum in medium heated, lightly oiled frying
¼ teaspoon dried chilli flakes pan about 5 minutes or until capsicum has softened. Remove from
1 medium green capsicum (200g), sliced thinly heat; stir in tomato. Cool to room temperature. Combine capsicum
1 cup (200g) low-fat ricotta mixture in medium bowl with cheeses and herbs.
4 Preheat oven to very hot (240°C/220°C fan-forced). Lightly oil two
¹⁄₃ cup (35g) coarsely grated low-fat mozzarella
oven trays.
¹⁄₃ cup (25g) finely grated parmesan 5 Turn dough onto floured surface; knead until smooth. Divide dough
1 tablespoon coarsely chopped fresh oregano into quarters; using rolling pin, flatten dough and roll each quarter
1 tablespoon coarsely chopped fresh flat-leaf parsley out to an 18cm round. Place a quarter of the cheese mixture in centre
1 egg white, beaten lightly of dough; brush edge of dough with a little of the egg white; fold
over to enclose filling, press edge to seal. Repeat with remaining
dough, cheese mixture and egg white.
6 Place calzones onto prepared trays; brush with egg white and sprinkle
with a little extra salt, if desired. Cut two slits in top of each calzone.
Bake about 15 minutes or until browned lightly.
per serving 13.1g total fat (6.1g saturated fat); 1898kJ (454 cal);
60.6g carbohydrate; 22.6g protein; 5.5g fibre

76 GRILLS, ROASTS & BARBECUE

THESE VEGETARIAN RECIPES CAN STAND THE HEAT... EVEN OUT OF THE KITCHEN!
77
 This spin on stuffed capsicums sees the
rice prepared as a dish in its own right
before rather than during cooking time.

capsicums stuffed with pilaf

preparation time 20 minutes cooking time 55 minutes serves 4

2 teaspoons olive oil 1 Preheat oven to moderately hot (200°C/180°C fan-forced).

1 medium red onion (170g), chopped finely 2 Heat oil in medium saucepan; cook onion and nuts, stirring, until
1 tablespoon slivered almonds onion softens. Add rice; cook, stirring, 1 minute. Add the water;
bring to a boil. Reduce heat; simmer, covered, about 15 minutes
²⁄₃ cup (130g) white long-grain rice
GRILLS, ROASTS & BARBECUE

or until liquid is absorbed and rice is just tender. Stir in apricot,

1 cup (250ml) water
tomato and parsley.
2 tablespoons finely chopped dried apricots 3 Carefully cut tops off capsicums; discard tops. Discard seeds
¼ cup (35g) sun-dried tomatoes, chopped finely and membranes, leaving capsicum intact. Divide pilaf among
¼ cup finely chopped fresh flat-leaf parsley capsicums; place capsicums on oven tray, spray with oil. Roast,
4 medium red capsicums (800g) uncovered, on oven tray 10 minutes. Cover loosely with foil; cook
cooking-oil spray about 20 minutes or until capsicums are just soft.
4 Meanwhile, make roasted tomato salad.
ROASTED TOMATO SALAD 5 Serve capsicums with roasted tomato salad.
2 medium tomatoes (300g), cut into thick wedges ROASTED TOMATO SALAD Combine tomato with vinegar,
1 tablespoon apple cider vinegar pepper and sugar in medium bowl. Drain; reserve liquid. Place
½ teaspoon cracked black pepper tomato on oven tray; roast, uncovered, alongside capsicums
1 teaspoon white sugar about 10 minutes or until tomato just softens. Place tomato and
reserved liquid in medium bowl with herbs; toss gently.
82 1 cup firmly packed fresh flat-leaf parsley leaves
per serving 5.7g total fat (0.6g saturated fat); 1087kJ (260 cal);
½ cup firmly packed fresh mint leaves
43.4g carbohydrate; 8.2g protein; 7.3g fibre
83
GRILLS, ROASTS & BARBECUE
 SHORT ORDERS

A SAUCE FOR ALL SEASONS

This piquant combination of roasted
vegetables can be treated in several
ways: toss together with some olive oil
then roast slightly longer, until tomato
pieces no longer hold a shape. Serve
as is with brown rice or green lentils;
process briefly and eat as a chunky
relish with cheese, pickles and rye
bread, or use as an omelette filling;
blend thoroughly with enough stock
to make roasted vegie soup; cool then
GRILLS, ROASTS & BARBECUE

stir in double the amount of cayenne, a

little finely chopped fresh coriander and
seeded, chopped lebanese cucumber
for a cooked salsa to snack on with corn
chips – the possibilities are endless!

MUSHROOM MADNESS
While we've used flat and enoki
mushrooms here, feel free to use
whatever type you prefer or are in great
supply – swiss brown, oyster, portobello,
shiitake or even good-old garden-variety
button. Also trying mixing two or three
92
different kinds until you come up with a
combination that seems truly perfect.
polenta-crusted eggplant
with roasted vegetable puree
preparation time 15 minutes cooking time 40 minutes serves 4

4 large egg tomatoes (360g), chopped coarsely 1 Preheat oven to moderate (180°C/160°C fan-forced).
1 medium red onion (170g), quartered 2 Combine tomato, onion, capsicums, cayenne and ½ teaspoon
1 small red capsicum (150g), quartered of the curry powder on oven tray; roast, uncovered, about
30 minutes or until vegetables are tender. Cool 5 minutes.
1 small green capsicum (150g), quartered
Blend or process vegetable mixture until smooth.
¼ teaspoon cayenne pepper
3 Meanwhile, place flour in medium bowl. Combine egg whites
1½ teaspoons curry powder and sauce in another medium bowl. Combine polenta, cheese
½ cup (75g) plain flour and remaining curry powder in separate medium bowl. Coat
2 egg whites eggplant, one piece at a time, first in flour, then in egg mixture
2 tablespoons soy sauce and then in polenta mixture.
1 cup (170g) polenta 4 Heat oil in medium frying pan; cook eggplant, in batches, until
browned lightly both sides.
2 tablespoons finely grated parmesan
5 Serve eggplant with vegetable puree.
1 medium eggplant (300g), cut into 12 slices
per serving 7.3g total fat (1.5g saturated fat); 1354kJ (324 cal);
1 tablespoon olive oil 51.4g carbohydrate; 12.6g protein; 6.2g fibre

baked mushrooms with tomato and basil

GRILLS, ROASTS & BARBECUE

preparation time 20 minutes cooking time 25 minutes serves 4

Serve with a fresh green salad 1 Preheat oven to moderately hot (200°C/180°C fan forced).
dressed in a balsamic vinaigrette. 2 Remove stems from flat mushrooms; chop stems finely. Cook
stems in medium heated lightly oiled frying pan, stirring, until
8 flat mushrooms (640g)
tender. Stir in enoki, onion and tomato. Cool 10 minutes.
100g enoki mushrooms, chopped coarsely 3 Combine mushroom mixture in medium bowl with cream cheese,
3 green onions, chopped finely basil and breadcrumbs; divide mixture among mushroom caps.
125g grape tomatoes, halved 4 Place pasta sauce in medium baking dish; top with mushroom
125g cream cheese, softened caps, sprinkle mushrooms with parmesan. Bake, uncovered, about
½ cup coarsely chopped fresh basil 20 minutes or until mushroom caps are tender.
per serving 14.5g total fat (8.2g saturated fat); 1275kJ (305 cal);
1 cup (70g) stale breadcrumbs
27.9g carbohydrate; 16.2g protein; 8.4g fibre 93
2 cups (500g) bottled tomato pasta sauce
¹⁄₃ cup (25g) finely grated parmesan
 It goes without saying that if you have a grapevine
in your yard and the season is right, most certainly
use its fresh leaves. Clean under cold water before
plunging them, one or two at a time, briefly into
boiling water, to make them pliable enough to roll.
Packaged grapevine leaves in brine can be found
in most Middle Eastern food stores. You need one
200g packet for this recipe.

burghul-stuffed vine leaves with yogurt dip

preparation time 25 minutes (plus standing time) cooking time 15 minutes serves 6

1 cup (160g) burghul 1 Combine burghul and the boiling water in medium heatproof
1 cup (250ml) boiling water bowl. Cover; stand 5 minutes. Stir in oil, onion, nuts, raisins, herbs,
1 tablespoon olive oil cinnamon, rind and juice.
2 Line base of large bamboo steamer with about 10 vine leaves.
1 green onion, chopped finely
3 Place one of the remaining leaves, vein-side up, on board; place
¼ cup (35g) toasted slivered almonds
1 tablespoon of the burghul mixture in centre of leaf. Fold in
2 tablespoons finely chopped raisins two opposing sides; roll to enclose filling. Repeat with remaining
2 tablespoons finely chopped fresh mint leaves and burghul mixture.
1 tablespoon finely chopped fresh coriander 4 Place rolls, in single layer, on leaves in steamer. Steam, covered,
1 tablespoon finely chopped fresh flat-leaf parsley over wok of simmering water about 15 minutes or until rolls are
2 teaspoons ground cinnamon heated through.
5 Meanwhile, combine ingredients for yogurt dip in small bowl.
2 teaspoons finely grated lemon rind
6 Serve rolls with yogurt dip
1 tablespoon lemon juice
per serving 7g total fat (0.8g saturated fat); 757kJ (181 cal);
40 grapevine leaves in brine (200g), rinsed, drained 21.7g carbohydrate; 7.5g protein; 7g fibre
YOGURT DIP
¾ cup (200g) low-fat yogurt
1 tablespoon finely chopped fresh mint
1 tablespoon finely chopped fresh coriander
1 teaspoon lemon juice
5cm piece fresh ginger (25g), grated

98 STEAMS, BRAISES & BAKES

THREE METHODS WHERE LOW-FAT VEGETARIAN COOKING REALLY COMES INTO ITS OWN
99
STEAMS, BRAISES & BAKES
 A traditional sukiyaki pan can be
purchased from Japanese food or
homeware shops, however, an
electric frying pan is a good
substitute. Only about a quarter of
the sukiyaki is cooked at a time,
and individual portions are eaten,
in batches, by diners who dip the
hot food into a bowl containing a
lightly beaten raw egg (which
cooks on contact). Customarily,
any remaining broth and egg are
mixed together in each diner's
bowl then served over steamed
rice at the end of the meal.

vegetarian sukiyaki
preparation time 15 minutes cooking time 15 minutes serves 4

440g fresh udon noodles 1 Rinse noodles under hot water; drain. Cut into random lengths.
8 fresh shiitake mushrooms 2 Combine ingredients for broth in medium saucepan; cook over
4 green onions, cut into 3cm lengths medium heat, stirring, until sugar dissolves.
3 Meanwhile, remove and discard shiitake stems; cut a cross in the
100g baby spinach leaves
top of caps.
STEAMS, BRAISES & BAKES

230g can bamboo shoots, drained

4 Arrange all ingredients, except eggs, on platters or in bowls. Place
½ small chinese cabbage (350g), chopped coarsely broth in medium bowl.
100g enoki mushrooms, trimmed 5 Break eggs into individual bowls; beat lightly.
1 small leek (200g), chopped coarsely 6 Pour broth into sukiyaki (or electric frying pan) pan. Heat pan on
2 medium carrots (240g), sliced thickly portable gas cooker at the table; cook a quarter of the noodles and
350g firm tofu, diced into 2cm pieces a quarter of the remaining ingredients in broth, uncovered, until
just tender. Dip cooked ingredients into egg before eating. Repeat
4 eggs
process until all the remaining noodles and ingredients are cooked.
BROTH per serving 11.9g total fat (2.5g saturated fat); 2232kJ (534 cal);
1 cup (250ml) soy sauce 65.8g carbohydrate; 29g protein; 9.4g fibre
½ cup (125ml) cooking sake
½ cup (125ml) mirin
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1 cup (250ml) water
½ cup (110g) white sugar
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STEAMS, BRAISES & BAKES
 ALLSPICE also known as BEETROOT also known as red BURGHUL also known as CHERVIL also known as cicily;
pimento or jamaican pepper; beets or just beets; a firm, round bulghur wheat; hulled steamed mildly fennel-flavoured herb
so-named because it tastes like root vegetable. wheat kernels that, once dried, with curly dark-green leaves.
a combination of nutmeg, BOK CHOY also known as bak are crushed into various size grains. CHICKPEAS also called channa,
cumin, clove and cinnamon. choy, pak choy or chinese white Not the same as cracked wheat. garbanzos or hummus; a sandy-
ARTICHOKES cabbage; has a mild mustard Used in Middle-Eastern dishes coloured, irregularly round,
globe large flower-bud of a taste. Use both stems and leaves. such as kibbeh and tabbouleh. legume, often used in Latin and
member of the thistle family, Baby bok choy is smaller and more BUTTERMILK originally the liquid Mediterranean cooking.
having tough petal-like leaves; tender, and often cooked whole. left after cream was separated CHILLI
edible in part when cooked. BROCCOLINI a cross between from milk, today it is commercially cayenne pepper a thin-fleshed,
hearts tender centre of the broccoli and chinese kale; is made similarly to yogurt. long, extremely hot, dried red
globe artichoke. Artichoke milder and sweeter than broccoli. chilli, usually purchased ground;
CAPSICUM also known as bell
hearts can be harvested fresh Substitute chinese broccoli both arbol and guajillo chillies are
pepper or pepper. Discard seeds
from the plant or purchased in (gai larn) or common broccoli. the fresh sources for cayenne.
and membranes before use.
brine canned or in glass jars. chipotle chillies hot, dried,
BREADS CARAWAY SEEDS a member
BAKING POWDER a raising chapati a popular unleavened smoked jalapeños.
of the parsley family, available
agent consisting mainly of Indian bread, chapati is used to jalapeños fairly hot, green chillies,
in seed or ground form.
two parts cream of tartar to scoop up pieces of food in lieu available bottled in brine or fresh
one part bicarbonate of soda CARDAMOM native to India; from specialty greengrocers.
of cutlery. Made from whole-
(baking soda). can be purchased in pod, seed thai red small, medium hot, and
wheat flour, salt and water, and
or ground form. Has a distinctive bright red in colour.
BAMBOO SHOOTS the tender dry-fried on a tawa (a cast-iron
shoots of bamboo plants, aromatic, sweetly rich flavour,
griddle). Available from Indian CHINESE CABBAGE also known
available in cans; must be and is one of the world’s most
food stores and supermarkets. as peking cabbage, wong bok
drained and rinsed before use. expensive spices.
ciabatta in Italian, the word or petsai. Elongated in shape
BEANS means slipper, which is the CHEESE with pale green, crinkly leaves.
black an earthy-flavoured dried traditional shape of this popular cheddar, low-fat a semi-hard
CHINESE COOKING WINE made
bean also known as turtle beans crisp-crusted white bread. cow-milk cheese. We used one
from rice, wheat, sugar and salt,
or black kidney beans. mountain bread a thin, dry, with a fat content of less than 7%. with 13.5% alcohol; available
black-eyed also known as soft-textured bread that can be fetta crumbly goat- or sheep-milk from Asian food stores. Mirin
black-eyed peas, are the dried used for sandwiches or rolled cheese with a sharp, salty taste. or sherry can be substituted.
seed of a variant of the snake up and filled with your favourite haloumi a firm, cream-coloured
sheep-milk cheese; somewhat CHINESE WATER SPINACH also
or yard bean. filling. Available from health
like a minty, salty fetta in flavour. known as swamp spinach, water
borlotti also known as roman food stores and supermarkets.
Can be grilled or fried, briefly, convulvus, ung choy, ung tsai and
beans, they can be eaten fresh or pitta also known as lebanese
without breaking down. kang kong. Both the long pointed
dried. Are a pale pink or beige bread. Is sold in large, flat pieces
mozzarella soft, spun-curd leaves and hollow stems are used
colour with darker red spots. that separate into two thin
cheese traditionally made from like spinach in soups and stir-fries.
lima large, flat, kidney-shaped, rounds. Also available in small
Wash thoroughly before use.
beige, dried and canned beans. thick pieces called pocket pitta. water-buffalo milk.
Not related to common spinach,
Also known as butter beans. sourdough so-named, not ricotta soft, white, cow-milk
however, spinach or watercress
snake long (about 40cm), thin, because it's sour in taste, but cheese. Is a sweet, moist cheese
may be substituted, if necessary.
round, fresh green beans. Asian because it's made by using a with a slightly grainy texture and
Available from Asian food shops.
in origin, with a taste similar to small amount of 'starter dough', a fat content of around 8.5%.
green or french beans. Used which contains a yeast culture, romano a hard cheese made COOKING-OIL SPRAY we used
most frequently in stir-fries, they mixed into flour and water. Part from cow or sheep milk. Straw- a cholesterol-free cooking spray
are also called yard-long beans. of the resulting dough is then coloured and grainy in texture, made from canola oil.
sprouts also known as bean saved to use as the starter it’s mainly used for grating. CORIANDER also known as
shoots; tender new growths dough next time. Parmesan can be substituted. cilantro or chinese parsley;
of assorted beans and seeds tortilla thin, round unleavened parmesan also known as bright-green-leafed herb with a
germinated for consumption bread originating in Mexico. Made parmigiano, parmesan is a pungent flavour. Both stems and
as sprouts. from either wheat flour or corn. hard, grainy cow-milk cheese. roots are used in Thai cooking.

GLOSSARY
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COUSCOUS a fine, grain-like GARAM MASALA a blend of LEMON GRASS a tall, clumping, NOODLES
cereal product, originally from roasted, ground spices, including lemon-smelling and tasting, bean thread noodles known as
North Africa; made from semolina. cardamom, cinnamon, cloves, sharp-edged grass; the white lower wun sen or cellophane or glass
CUMIN also known as zeera; coriander, fennel and cumin. part of the stem is chopped and noodles because when cooked
related to the parsley family. Has Black pepper and chilli can be used in Asian cooking or for tea. they become transparent. White
a spicy, nutty flavour. Available in added for a hotter version. LOW-FAT DAIRY-FREE SPREAD in colour, very delicate and fine.
seed form or dried and ground. GINGER we used a polyunsaturated, Must be soaked to soften before
fresh also known as green or cholesterol-free, reduced-fat use; using them deep-fried
CURLY ENDIVE also known requires no pre-soaking.
as frisee, a curly-leafed green root ginger; the thick gnarled diet spread.
root of a tropical plant. fresh egg noodles also known
vegetable, mainly used in salads. MISO is usually termed red or
ground also known as powdered as ba mee or yellow noodles.
CURRANTS, DRIED tiny, almost white, although 'red' miso is
ginger; cannot be substituted Range in size from very fine
black, raisins so-named after a dark brown in colour and 'white'
for fresh ginger. strands to wide, thick spaghetti-
grape variety that originated in is more the colour of weak tea.
pickled pink pickled paper-thin like pieces as thick as a shoelace.
Corinth, Greece. Available from Made in Japan, miso is a paste
shavings of ginger in a mixture fresh rice also known as ho fun,
supermarkets. made from cooked, mashed,
of vinegar, sugar and natural khao pun, sen yau, pho or kway
salted and fermented soy beans.
DAIKON also known as white colouring. Available, packaged, tiau. Purchased in various widths
Also known as misi.
radish. Used in Japanese cooking; from Asian grocery stores. or large sheets, which are cut
has a sweet flavour without the MIRIN a japanese champagne- into the desired width. Chewy
GOW GEE WRAPPERS spring coloured cooking wine made
bite of the red radish. and pure white, they do not
roll, egg pastry sheets or wonton of glutinous rice and alcohol need pre-cooking before use.
EGGPLANT also known as wrappers can be substituted. expressly for cooking and should fried crispy egg noodles
aubergine; ranging in size from HARISSA a sauce or paste made not be confused with sake; there packaged (most commonly a
tiny to very large and in colour from dried red chillies, garlic, oil is also a seasoned sweet mirin 100g packet) already deep-fried.
from pale green to deep purple, and sometimes caraway seeds. called manjo mirin. soba thin spaghetti-like pale
eggplant has an equally wide
KAFFIR LIME LEAVES also MUSHROOMS brown noodle from Japan made
variety of flavours.
known as bai magrood; look like enoki clumps of long, thin from buckwheat and varying
EVAPORATED MILK unsweetened two glossy, dark green leaves stems with tiny, snowy white proportions of wheat flour.
canned milk from which water has joined end to end, forming an caps and a delicate fruit flavour. udon available fresh and dried,
been extracted by evaporation. hourglass shape. Sold fresh, flat large, flat mushrooms with these japanese broad white
FENNEL also known as dried or frozen; the dried leaves a rich earthy flavour, ideal for wheat noodles are similar to the
finocchio or anise; can be eaten are less potent so double the filling and barbecuing. They ones in homemade chicken
raw or braised or fried. Also the number if you substitute them are sometimes misnamed noodle soup.
name given to dried seeds for fresh leaves. A strip of fresh field mushrooms, which are NORI a type of dried seaweed
having a licorice flavour. lime peel may be substituted for wild mushrooms. used in Japanese cooking. Sold
each kaffir lime leaf. oyster also known as abalone; in thin sheets, plain or toasted.
FIVE-SPICE POWDER a fragrant
mixture of ground cinnamon, KECAP MANIS a dark, thick, grey-white mushroom shaped
NUTMEG the dried nut of a
cloves, star anise, sichuan sweet soy sauce used in most like a fan. Has a smooth texture
tropical tree; available in ground
pepper and fennel seeds. South-East Asian cuisines. The and subtle, oyster-like flavour.
form, or you can grate your own
soy's sweetness is derived from shiitake when fresh are also
GAI LARN also known as with a fine grater.
either molasses or palm sugar. known as chinese black, forest
chinese kale or chinese or golden oak mushrooms; are OKRA also known as bamia or
broccoli; appreciated more for KUMARA Polynesian name of lady fingers; has a green, ridged,
large and meaty and have the
its stems than its coarse leaves. orange-fleshed sweet potato oblong pod with a furry skin. Is
earthiness and taste of wild
often confused with yam. used to thicken stews.
GALANGAL also known as ka, a mushrooms. When dried, they
rhizome with a hot ginger-citrusy LAMINGTON PAN 20cm x are known as donko or dried ONIONS
flavour; used similarly to ginger 30cm slab cake pan, 3cm deep. chinese mushrooms; rehydrate green also known as scallion or,
and garlic. Fresh ginger can be LEBANESE CUCUMBER short, before use. incorrectly, shallot; an immature
substituted for fresh galangal, slender and thin-skinned; this swiss brown light to dark onion picked before the bulb
but the flavour of the dish will variety is also known as the brown mushrooms with full- has formed, having a long, GLOSSARY
not be the same. european or burpless cucumber. bodied flavour. bright-green edible stalk.

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