Three vegie-filled recipes for the cooler months
Three nourishing vegetable-rich recipes from Three Veg and Meat by Olivia Andrews (Murdoch Books).
Mushroom stroganoff with beef
Serves 4
When I was a kid, beef stroganoff was the dish I'd ask for most often. Mum always served it with rice, hence my choice here, but stroganoff is typically served with pasta, such as fettuccine, so use whichever you prefer.
INGREDIENTS
1¼ cups (250g) black or brown rice
2 tablespoons olive oil
250g rump steak, trimmed, thinly sliced
1 tablespoon butter
1 onion, finely chopped
800g mushrooms, such as Swiss brown, or a combination, thinly sliced or quartered
3 teaspoons sweet paprika
400ml tomato passata
1 cup (275g) sour-ish cream (*see below)
1 tablespoon Worcestershire sauce (optional; *see tip)
finely chopped parsley, to serve (optional)
METHOD
In a saucepan, bring plenty of water to the boil. Add the rice and cook for 25 minutes, or until tender. Drain and keep warm.
Meanwhile, heat 1 tablespoon of the oil in a large deep frying pan over high heat. Cook the beef for 2 minutes, stirring, until lightly golden. Season with sea salt and freshly ground black pepper, then remove to a bowl.
Reduce the heat to medium-high. Add the butter and onion and cook, stirring, for 1 minute, then add half the mushrooms. Cook for 5 minutes, or until golden, stirring often, then transfer to a bowl.
Heat the remaining 1 tablespoon oil in the pan. Cook the remaining mushrooms for 5 minutes, or until golden, stirring often.
Return all the mushroom mixture to the pan. Sprinkle with the paprika, season with salt and pepper and cook for 1 minute. Stir in the passata, sour-ish cream, and Worcestershire sauce. Cook for 2 minutes, then return the beef to the pan and cook for a further 1 minute, or until heated through.
Serve the stroganoff with the rice, scattered with parsley if you like.
*TIPS
To make the dish gluten-free, omit the worcestershire sauce.
To make the dish vegetarian, omit the beef and Worcestershire sauce, and bump the mushrooms up to 1kg. For those who would like beef, cook up a bit less separately, and add it into individual serves upon serving.
Deep-dish pizza
Serves 4-6
What pizza, especially a deep-dish one, is low in cholesterol? This one is!
INGREDIENTS
3 tablespoons olive oil
1 teaspoon coarse polenta or cornmeal (optional)
1 quantity pizza dough (*see below)
110g ball of buffalo mozzarella, thinly sliced, or ¾ cup (65g) melty cheese such as fontina
½ cup (50g) roasted capsicum (pepper) strips
¼ cup (40g) pitted kalamata or green olives
2 teaspoons capers, drained
4 anchovies (optional)
1 quantity pepperini (*see below)
1 quantity pizza sauce (*see below)
¼ cup (20g) finely grated parmesan cheese (optional)
METHOD
Preheat the oven to 220°C.
Put the olive oil in a cast-iron pan or heavy-based ovenproof frying pan measuring 20cm across the base, 25cm across the top, and 5cm deep. Brush to coat the base and sides of the pan with oil. Evenly sprinkle with the polenta, if using.
Roll the dough out to about 5mm thick, then carefully and evenly press it into the pan. Cover the dough base with the cheese slices. Scatter with the capsicum strips, olives, capers and anchovies, if using. Cover the surface with the pepperini, then evenly spread the pizza sauce over. Sprinkle with the parmesan, if using.
Place the pan over medium heat for 5 minutes, then transfer to the oven and bake for a further 15-20 minutes, or until the dough is golden and cooked.
Remove from the oven and stand for 5-10 minutes before slicing.
This pizza can be deliciously messy to eat, so keep some wet hand towels on hand when serving.
TIPS
A heavy-based cast-iron pan is typically used for this dish, which you can buy inexpensively and "season" at home. Alternatively, you could use a cake tin, pressing the dough 5cm up the sides.
You can easily make the pizza vegetarian on one side, sprinkling with a little extra cheese to distinguish it. If you don't want to use cheese, use 1-2 cups (250-500ml) white sauce (*see below) instead.
Shepherd's moussaka
Serves 4-6
I always loved my mum's shepherd's pie, but I also loved the topping and the eggplant in moussaka … so why not combine the two and throw in some bolognese sauce as well?
INGREDIENTS
olive oil, for drizzling
2 eggplants (aubergines), cut into 1cm thick rounds
1 quantity bolognese sauce (*see below), made with lamb
½ teaspoon ground cinnamon (optional)
1 tablespoon worcestershire sauce (optional)
1 cup (150g) frozen peas
½ quantity (600ml) white sauce (*see below)
¼ cup (20g) finely grated parmesan cheese (optional)
rocket (arugula) leaves, to serve (optional)
METHOD
Preheat the grill to high. Line a large baking tray with foil, drizzle with oil, then arrange half the eggplant slices on the baking tray, in a single layer. Drizzle the eggplant with oil and season with sea salt and freshly ground black pepper. Grill for 10 minutes, or until golden and tender. Remove and set aside, then repeat with the remaining eggplant.
Meanwhile, put the bolognese sauce in a saucepan. Stir in the cinnamon and the worcestershire sauce, if using, and gently warm through. Keep warm over medium-low heat.
Line the base of a greased 8-10 cup (2-2.5 litre) baking dish with half the eggplant. Stir the peas into the bolognese mixture, then transfer to the baking dish, evenly spreading out the mixture. Cover with the remaining eggplant slices, then the white sauce. Sprinkle the cheese over, if using.
Cook under the grill for 10 minutes, or until lightly golden on top. Set aside to rest for 5 minutes, then serve with rocket, if desired.
TIPS
If you're not fond of eggplant, you could use 2 large potatoes instead. Cut them into slices 3mm thick and grill in the same way as the eggplant, but for only 6 minutes, or until tender.
For a gluten-free moussaka, omit the worcestershire sauce.
For a dairy-free meal, when making the white sauce, use olive oil instead of butter and omit the cheese, leaving it out of the moussaka as well.
*Sour-ish cream
Makes about 2 cups (550g)
When comparing your stock-standard Greek yoghurt with sour cream, you'll find sour cream has nearly twice the total and saturated fat, and half the protein and calcium, leaving this yoghurt-based alternative as the clear winner.
INGREDIENTS
2 teaspoons fine sea salt
1kg tub of Greek-style yoghurt
METHOD
Mix the salt through the yoghurt directly in the tub, then transfer to a sieve lined with paper towel.
Cover the surface with another piece of paper towel and sit the sieve inside a bowl. Leave to drain in the fridge for 1-2 days, until the mixture is as thick as sour cream. Discard the liquid.
Transfer to an airtight container and store in the fridge; the sour cream will keep for up to 1 week.
*Pizza dough
Makes 1 large pizza, or 2 smaller ones
Serves 4-6
Adding a serve of veg to a pizza dough in the form of chickpeas might seem a little random, but it's certainly a good way to "health up" what is typically a "junk" food.
INGREDIENTS
400g tin chickpeas, drained (you can reserve the aquafaba for making vegan mayo or pavlova)
2 tablespoons extra virgin olive oil, plus extra for greasing
½ teaspoon fine sea salt
1 cup (150g) wholemeal plain flour
2 teaspoons instant dried yeast
½ teaspoon sugar
METHOD
Using a food processor, blend the chickpeas, oil and salt together until smooth.
Add the flour, yeast, sugar and ½ cup (125ml) lukewarm water and pulse to combine.
Turn the dough out onto a clean work surface and knead for 5 minutes, or until smooth and elastic.
Transfer to a greased bowl, cover with a tea towel and set aside in a warm draught-free place to prove for 1 hour, or until doubled in size.
Preheat the oven to 250ºC.
Turn the dough out onto a lightly floured work surface. I like to hand stretch the dough and push it out with my fingertips as thinly as possible without breaking, so it is about 6mm thick, but you can also roll the dough out using a rolling pin. I usually shape the dough into one large 35cm round or rectangle, or you could divide the dough in half and make two smaller pizza bases.
Spread with your favourite pizza sauce and toppings and bake for 15 minutes.
MAKE AHEAD
If you wanted to make the dough in advance, you can store it in the fridge overnight once you've kneaded it all together. The temperature of the fridge will slow down the proving process.
*Pepperini
Makes about 1½ cups
Serves 4
Move over pepperoni. Made with thin "coins" of deliciously spiced zucchini, pepperini is full of flavour, and a great substitute for pepperoni as a pizza topping. And there's no warning from the Cancer Council attached.
INGREDIENTS
2 tablespoons extra virgin olive oil
½ teaspoon dried chilli flakes
1½ teaspoons smoked paprika
½ teaspoon garlic powder
1 teaspoon dried oregano
½ teaspoon fennel seeds
1-2 zucchini (courgettes), thinly sliced
METHOD
Add the oil and spices to a cold, large frying pan and place over medium-low heat. Season with sea salt and freshly ground black pepper. Once the oil is hot, add the zucchini and cook for 3 minutes, stirring regularly, until just tender.
The pepperini is best used fresh, but can be stored in an airtight container in the fridge for up to 5 days. Gently reheat for serving.
TIPS
Instead of zucchini, you can also make this dish using eggplant (aubergine). Just halve 1 small eggplant lengthways and thinly slice.
Add an extra 1 tablespoon oil with the spices, salt and pepper. Cook the eggplant for 6-8 minutes, turning regularly, until tender; you may need to add 2 tablespoons water at a time to speed up the cooking process.
*Pizza sauce
Makes about 300ml
This simple pizza sauce is quick to prepare, and keeps well in the pantry, so why not make a few extra batches to stash away?
INGREDIENTS
400ml tomato passata
2-3 tablespoons torn basil or oregano
3 tablespoons tomato paste
METHOD
Combine the ingredients in a small saucepan. Cook over medium-low heat for 12-15 minutes, stirring regularly, until thickened.
Leave to cool slightly before using, or pour the hot sauce into a warm sterilised jar with an airtight lid and seal. Turn the jar upside down on a heatproof surface and leave to cool.
The sauce will keep in a cool, dark place for up to 3 months. Once opened, keep in the fridge and use within 1 week, or freeze for up to 6 months.
*Bolognese sauce
Serves 4-6
Legumes make a sneak appearance in this classic sauce, conferring added health benefits. Instead of dried lentils, you could use a 400g tin of canned lentils, in which case you will not need to use any stock, as the lentils are already cooked; simply rinse and drain the lentils, and stir them in right towards the end just to heat them through, after the sauce has finished simmering.
INGREDIENTS
2 tablespoons olive oil
250g minced beef or lamb, or a mix of pork and veal
4 anchovy fillets (optional), finely chopped
250g mushrooms, finely chopped
2 celery stalks, finely chopped
1 carrot, scrubbed, then coarsely grated
2/3 cup (100g) sun-dried tomatoes, finely chopped
400ml tomato passata
½ cup (100g) dried puy or French-style lentils (*see tips)
2 cups (500ml) stock of your choice
METHOD
Heat 1 tablespoon of the oil in a large deep frying pan or shallow saucepan over high heat; if using minced lamb, there is no need to add any oil. Cook the minced meat for 3 minutes, or until browned. Transfer to a bowl, then drain off and discard any excess liquid.
Reduce the heat to medium-high and heat the remaining oil in the pan.
Add the anchovies, if using. Add the mushrooms, celery and carrot and cook for 3-5 minutes, stirring regularly, until starting to soften.
Return the meat to the pan, then stir in the sun-dried tomatoes and passata. Add the dried lentils, along with the stock.
Cover with a lid and bring to a simmer, then reduce the heat to low and cook for 1 hour, or until the mixture has thickened, the meat has broken down and the vegetables are very tender.
Remove the lid. (If using tinned lentils, stir them in now.) Cook, uncovered, for a further 5 minutes, or until the sauce has thickened. Use as required.
TIPS
If using dried lentils, take care not to season the bolognese with salt until after they are completely cooked, otherwise they will toughen up and will not soften.
To make a vegan mushroom bolognese, omit the meat and anchovies, and use 750g mushrooms in total. Fry them with the celery and carrot, and cook the sauce for 45 minutes, rather than 1 hour.
If using dried lentils, use mushroom stock. For a quick stock, soak 2 dried shiitake mushrooms in 2 cups (500ml) boiling water for 15 minutes, then use this liquid as your stock. Discard the woody stems from the rehydrated mushrooms, then add them to the bolognese with the stock, for added texture and flavour.
*White sauce
Makes about 5 cups (1.25 litres)
White sauce, or bechamel, is up there for me, but the dishes it finds itself in are usually rich and heavy, and in most cases should only be enjoyed occasionally. This version is rich in veg - not that you can tell by its colour, which is hugely helpful if you're dealing with fussy eaters.
INGREDIENTS
750g trimmed cauliflower, coarsely chopped, including the stem
2½ tablespoons butter or extra virgin olive oil (or a combination)
1 onion, finely chopped
2 garlic cloves, crushed or finely chopped
300g silken tofu, or 2 x 400g tins cannellini beans, drained well
¼ teaspoon ground white or black pepper
½ cup (50g) finely grated parmesan, pecorino or provolone cheese (optional)
METHOD
Process the cauliflower in a food processor until finely chopped. Alternatively, you can finely chop it using a sharp knife. Transfer to a saucepan with 2 cups (500ml) water, season well with sea salt, cover with a lid and place over medium heat. Cook for 15-20 minutes, or until very tender, stirring occasionally.
Meanwhile, melt the butter in a small frying pan over medium heat. Saute the onion and garlic for 6-8 minutes, or until golden and softened. Season with more salt, then transfer the mixture to a blender or food processor.
Drain the cauliflower through a fine sieve set over a bowl to collect the liquid. Transfer the cauliflower and ½ cup (125ml) of the cooking liquid to the blender.
Add the tofu, pepper and cheese, if using, and blend until very smooth. Season to taste with salt and use as recipe directs. The sauce will keep in an airtight container in the fridge for up to 2 days.
TIPS
This sauce thickens quite easily, so you may need to thin it out with milk when using it in some recipes.
To make the sauce dairy free or vegan, use olive oil instead of butter, and omit the cheese.
This is an edited extract from Three Veg and Meat by Olivia Andrews. Photography by Phu Tang. Murdoch Books, $39.99.