MFM Recipe - Home - Meat Free Monday Recipe Chilli Non Carne Background This chilli contains no meat, hence the name ‘non carne’ instead of ‘con carne’. It’s easy to throw

MFM Recipe

Aubergine Bake

BackgroundBeing healthy, and really tasty, this dish ispopular with both school caterers and studentsalike! It’s quick to prepare so perfect for busy,bustling canteens.

Method1 Fry the onions in the oil, adding the

crushed breakfast cereal. Stir the mixtureuntil the cereal starts to brown a little.

2 Cut the aubergines into thin slices.3 Layer the cereal mixture and aubergine

slices alternatively on a greased baking dish.

4 Mix the fresh basil in the passata andpour this over the layers of cereal mixtureand aubergine.

5 Bake in a preheated oven at190°C/375°F/gas mark 5 for 45 minutes oruntil the aubergine is tender, removingthe cover after 30 minutes.

6 Trickle the surface of the bake with cream two minutes before taking it out ofthe oven.

IngredientsGastronormPrimary portionsSecondary portionsonions, choppedaubergineShredded Wheat, or similar breakfast cerealsunflower oilpassatabasil (fresh)cream, fresh, single (or soya cream)pepper, black, to taste

1 x quarter 1/186200g700g60g

40g400g20g26g

3g

1 x half 1/11612400g1400g120g

80g800g40g52g

6g

1 x 1/13224800g2800g240g

160g1600g80g104g

12g

2 x 1/164481600g5600g480g

320g3200g160g208g

24g

Nutrients per 100g

Nutrient Amount UnitsEnergy 76.1 kcalFat 5 gSatFat 0.8 gCarb 6.8 gNMES 0 gFibre 1.8 gProt 1.6 gIron 0.6 mgCalc 21.5 mgVit A 36.4 µgFol 14.7 µgVit C 4.9 mgSodium 16.4 mgZinc 0.3 mg

Recipe analysed using the Nutmeg Recipe Analysis program

Time1 hour

Serving suggestion Boiled potatoes and a salad

Portion sizesPopulation PortionGroup size (g)Primary,7-10 yrs 175Secondary,11-18 yrs 234

MFM Recipe

Bean Burgers

BackgroundThese burgers, made from kidney beans, arehealthy and full of flavour. They can be frozen inadvance and reheated for a quick, easy meal.They are especially popular with children whena variety of toppings are available to choosefrom – shredded lettuce, baby leaf spinach,sliced tomatoes, hot chilli salsa, tomato ketchup,mayonnaise, cooked onions and mustard.

High in protein and fibre

Method1 Heat oil in a large saucepan, add the

onions and garlic and stir. Cover andleave to cook over a moderate heat for 5minutes, stirring occasionally. Removefrom the heat.

2 Drain and mash the beans in a bowl. 3 Add the oats, soy sauce and onion/garlic

mix and knead well by hand. 4 Form the mixture into burgers and coat

with the dried breadcrumbs.5 In a lightly oiled skillet cook the burgers

on both sides until browned over a highheat (approx 4-5 minutes each side).

6 Reduce the heat to low and cook for afurther 3 minutes each side to ensure theburgers are cooked through.

IngredientsPrimary portionsSecondary portionsonions, choppedgarlic, peeled and crushedkidney beans, drained and rinsedrolled oatssoy saucebreadcrumbs, homemadechilli powder (optional)vegetable oil

64100g10g

950g

60g26g100g

3g13g

128200g20g

1900g

120g52g200g

6g26g

2416400g40g

3800g

240g104g400g

12g52g

4832800g80g

7600g

480g208g800g

24g104g


Serving suggestion Serve in burger baps with thinlyshredded lettuce, baby leafspinach and slices of tomatoes.

Nutrients per 100g

Nutrient Amount UnitsEnergy 127.4 kcalFat 2.2 gSatFat 0.3 gCarb 22.1 gNMES 0.2 gFibre 4.6 gProt 6.3 gIron 1.8 mgCalc 66.3 mgVit A 12.2 µgFol 15.1 µgVit C 0.7 mgSodium 589.2 mgZinc 0.6 mg

Time40 minutes


MFM Recipe

Butter Bean Gravy Stew

BackgroundThis stew has a luxurious rich gravy sauce andgoes well with steamed long-grain rice, or overmashed potato with some steamed seasonalvegetables and cauliflower cheese on the side.

Method1. In a large saucepan or a large frying pan

with deep sides, heat the oil and gentlysauté the leeks for 5-8 minutes, until theyare soft and starting to turn golden.

2. Stir in the mushrooms and soy sauce, andfry for a further 5 minutes. Stir in thebutter beans, and herbs, and allow themto heat through for a couple of minutes.

3. Then mix together the cornflour and coldvegetable stock and pour this into thestew, stirring all the time to ensure itdoesn’t go lumpy. Simmer gently for 10minutes, stirring often, until the mixturehas thickened to a creamy consistency.

4. Check the seasoning and add a littlepepper if required.

5. Add a spoonful of crème fraîche orsoured cream and freshly ground blackpepper on top.

IngredientsGastronormPrimary portionsSecondary portionsvegetable oilleeks, trimmed, washed and choppedmushrooms, thinly slicedbutter beans (canned), drained and rinsedsoy sauceparsley, fresh, choppedcornflourvegetable stock waterpepper, black, to taste

1 x quarter 1/14330g200g

100g400g

15g20g15g10g300 ml2g

1 x half 1/18660g400g

200g800g

30g40g30g20g600ml4g

1 x 1/11612120g800g

400g1600g

60g80g60g40g1200ml8g

2 x 1/13224240g1600g

800g3200g

120g160g120g80g2400ml16g

Nutrients per 100g

Nutrient Amount UnitsEnergy 71.2 kcalFat 4.1 gSatFat 0.5 gCarb 6.6 gNMES 0.2 gFibre 1.8 gProt 2.4 gIron 0.9 mgCalc 13.3 mgVit A 13.9 µgFol 18.8 µgVit C 5.2 mgSodium 450.2 mgZinc 0.3 mg


Time30 minutes

Serving suggestion Steamed long-grain rice ormashed potato with steamedseasonal vegetables andcauliflower cheese


Taken and adaptedfrom Food by MaryMcCartney, publishedby Random House

MFM Recipe

Butternut Squash Taginewith Chilli Couscous

BackgroundThis dish is chef and author Maria Elia’s versionof the amazing tagines she has had in Morocco.You can, of course, use any other variety ofsquash available or substitute carrots, turnipsor courgettes. (The cooking time will varyslightly for each.)

High in iron

MethodMethod for the Butternut Squash Tagine1. Peel the butternut squash with a potato

peeler. Cut in half widthways, then againlengthways, scoop out the seeds with aspoon, then cut into approximately 2 cmchunks. Reserve the peel and trim for stock.

2. Heat the olive oil in a pan, sauté theonions until softened, add the garlic andall the dry spices and cook ‘out’ for 2minutes, until fragrant.

3. Add the tomatoes, red chillies and waterand bring to the boil.

4. Add the butternut squash, season with blackpepper and simmer for 30 minutes until themixture has thickened and the squash istender, adding more water if necessary.

5. Stir in the coriander and adjust theseasoning. Serve with Chilli Couscous(see below). And beware of the chillies!

Method for the Chilli Couscous1. Place the couscous in a large bowl and

sprinkle over the green chillies. 2. Pour the boiling water over the top and

immediately cover with cling film. Leavefor 2-3 minutes; remove film and fluff witha fork to loosen the couscous.

3. Stir in the coriander and serve.

IngredientsGastronormPrimary portionsSecondary portionssquash, butternut, rawolive oilonions, finely choppedgarlic, finely choppedground gingerpaprika powdertomatoes, canned, whole contentsred chillies, raw, split lengthwayscoriander leaves, finely choppedcouscousgreen chillies, raw chopped

1 x quarter 1/1861000g26g100g12g10g5g800g

20g

40g

300g10g

1 x half 1/116122000g52g200g24g20g10g1600g

40g

80g

600g20g

1 x 1/132244000g104g400g48g40g20g3200g

80g

160g

1200g40g

2 x 1/164488000g208g800g96g80g40g6400g

160g

320g

2400g80g


Nutrients per 100g

Nutrient Amount UnitsEnergy 67.6 kcalFat 1.5 gSatFat 0.2 gCarb 12.4 gNMES 0 gFibre 1 gProt 1.8 gIron 1.5 mgCalc 29.5 mgVit A 278.6 µgFol 18.6 µgVit C 16.2 mgSodium 17.2 mgZinc 0.1 mg

Time1 hour


Recipe by Maria EliaTaken and adaptedfrom The ModernVegetarian by MariaElia, published byKyle Books. Photo byJonathan Gregson.

MFM Recipe

Chickpea Curry

BackgroundThis chickpea curry is easy to prepare anduses simple ingredients. The addition ofcoriander leaves or parsley before servingadds freshness and colour.

Method1. Fry the onions until brown, add the garlic,

ginger and all the spices, stirring for afew minutes.

2. Add the tomatoes, water, chickpeas, saltand pepper and cook under low heat forabout half an hour.

3. Add the lemon juice and a bunch of freshcoriander or parsley.

IngredientsGastronormPrimary portionsSecondary portionsrapeseed oilonions, choppedgarlic, peeled and crushedcumin seedsmustard seedschilli flakesground coriander ginger, gratedtomatoes, cannedwater, distilledchickpeas, canned, re-heated, drainedlemon juicepepper, black, to tastecoriander or parsley, fresh

1 x quarter 1/18615g100g12g

5g5g2.5g5g5g400g50ml390g

20g0.5g20g

1 x half 1/1161230g200g24g

10g10g5g10g10g800g100ml780g

40g0.10g40g

1 x 1/1322460g400g48g

20g20g10g20g20g1600g200ml1560g

80g0.20g80g

2 x 1/16448120g800g96g

40g40g20g40g40g3200g400ml3120g

160g0.40g160g


Serving suggestion Rice and a green salad

Nutrients per 100g

Nutrient Amount UnitsEnergy 45.6 kcalFat 1.7 gSatFat 0.1 gCarb 5.8 gNMES 0 gFibre 1.4 gProt 2.2 gIron 0.7 mgCalc 20.7 mgVit A 43.8 µgFol 15.5 µgVit C 9.9 mgSodium 68.2 mgZinc 0.3 mg

Time45 minutes


MFM Recipe

Chilli Non Carne

BackgroundThis chilli contains no meat, hence the name‘non carne’ instead of ‘con carne’. It’s easy tothrow together using mostly store cupboardingredients.

High in fibre, protein andvitamin C

Method1. Fry the onions and red peppers in the oil

until soft (about 10 minutes).2. Add the garlic and courgettes and cook

for a few minutes.3. Add the veggie mince, spices and half the

tinned tomatoes and cook for 4-5 minutes,stirring constantly.

4. Add the remainder of the tinned tomatoesas well as the tomato purée, stir well andsimmer for 10 minutes over a low heat.

5. Add a few teaspoons of water to each ofthe empty tomato tins, shake and add thisto the mixture too, so that all juice is usedand the chilli is not too dry.

6. Add the sweetcorn and kidney beans tothe chilli and cook for a further 2-3minutes.

7. Sprinkle some coriander or parsley on top.

IngredientsGastronormPrimary portionsSecondary portionssunflower oilonions, choppedgarlic, peeled and crushedcourgettes, choppedpeppers (red), choppedveggie mince (e.g. Linda McCartney Foods’ Vegemince)tomatoes, cannedtomato purée chilli powderpaprika powdercumin seedssweetcorn, drainedkidney beans, drained and rinsed coriander or parsley, freshpepper, black, to taste


100g100g225g

800g13g2.5g5g5g325g400g20g0.5g

0.5g

1 x half 1/1161252g200g24g

200g200g450g

1600g26g5g10g10g650g800g40g1g

1g

1 x 1/13224104g400g48g

400g400g900g

3200g52g10g20g20g1300g1600g80g2g

2g

2 x 1/16448208g800g96g

800g800g1800g

6400g104g20g40g40g2600g3200g160g4g

3g


Serving suggestion Rice or fresh crusty bread

Nutrients per 100g

Nutrient Amount UnitsEnergy 54.8 kcalFat 2.2 gSatFat 0.3 gCarb 5.5 gNMES 0 gFibre 2.2 gProt 3.6 gIron 1 mgCalc 24 mgVit A 89.1 µgFol 16 µgVit C 15.2 mgSodium 217.2 mgZinc 0.2 mg

Time30 minutes


MFM Recipe

Falafel and Hummus Pita

BackgroundCommon across the Middle East, falafel are friedballs made from ground chickpeas, traditionallyserved in pita bread or flatbread, along withtomato and cucumber salad and hummus.Children can choose additional fillings such aslettuce, shredded cabbage and chilli sauce.

High in fibre, calcium and iron

MethodMethod for Falafel1. Combine the onions, garlic, chickpeas,

breadcrumbs, parsley, flour, bakingpowder, cumin, coriander, cayennepepper, and black pepper in a foodprocessor until the mixture has a paste-like consistency. The mixture should lookfairly green from the parsley.

2. Cover and refrigerate for at least ½ hour.3. Form the mixture into small balls.4. Deep-fry the balls, in batches.

Method for Hummus1. Combine the chickpeas, lemon juice, garlic,

water and tahini. Blend them together in afood processor to form a creamy purée.

2. Place in a dish and garnish with asprinkle of paprika.

Method for assembly1. Put together the falafel meals by placing a

generous layer of hummus inside a pitabread, and adding falafel balls, andtomato and cucumber salad. Students canthen add other fillings.

IngredientsPrimary portionsSecondary portionsFalafelchick peas, drained and rinsedbreadcrumbs, homemadeflour, white, plainonions, finely choppedgarlic, finely choppedbaking powderground cumin coriander, groundpepper, cayenneflat leaf parsley, freshpepper, black, to tastesunflower oil, for fryingHummuschick peas, drained and rinsedlemon juicegarlic, finely choppedtahini pastewaterpaprika powderFor assemblypita breadcucumber, cut into small cubestomatoes, raw, cut into small cubes

64

275 g

15g30g100g20g2.5g5g5g2.5g20g5g100g

240g

10g10g15g100ml2.5g

150g50g

50g

128

550g

30g60g200g40g5g10g10g5g40g10g200g

480g

20g20g30g200ml5g

300g100g

100g

2416

1100g

60g120g400g80g10g20g20g10g80g20g400g

960g

40g40g60g400ml10g

600g200g

200g

4832

2200g

120g240g800g160g20g40g40g20g160g40g800g

1920g

80g80g120g800ml20g

1200g400g

400g

Nutrients per 100g

Nutrient Amount UnitsEnergy 448.7 kcalFat 20.9 gSatFat 2.5 gCarb 56.1 gNMES 0 gFibre 7.8 gProt 13.3 gIron 5.3 mgCalc 215.6 mgVit A 120.9 µgFol 31.9 µgVit C 28.5 mgSodium 424.8 mgZinc 1.8 mg

Time1½ hours

Serving suggestion Green salad, shredded cabbage, chillisauce and chips or potato wedges



MFM Recipe

Potato and Pea Samosas

BackgroundSamosas can take almost any filling you candream up but this potato and pea combinationproves that simple is often best.

High in fibre and vitamin C

Method1. Cook the potatoes in boiling salted water

until tender. 2. Add the peas and cook for a further 30

seconds. Drain and set aside. 3. Tip the cumin and dried coriander into a

frying pan and toast over a medium heatfor 1 minute.

4. Heat the oil in a large frying pan, add the onions and cook until soft. Add thegarlic, ginger and green chillies and cookfor 30 seconds then add the turmeric andchilli powder.

5. Continue to cook for 1 minute, then addthe diced potatoes and peas. Mix well andcook for 3-4 minutes, stirring frequently.Remove from the heat, add the chutneyand chopped coriander and season.

6. Preheat the oven to 190°C/375°F/gas mark 5. 7. Lay a sheet of filo pastry on the work surface

and brush with melted butter. Lay anotherpastry sheet on top and cut into strips 7 cmwide then brush with melted butter.

8. Put a spoonful of the potato mixture ontothe top left hand corner of each strip. Foldover to make a triangle and continuefolding down the length of the strip tocompletely encase the filling. Repeat withthe remaining filling and pastry.

9. Arrange on baking trays and bake for 25minutes until golden and crisp.

IngredientsPrimary portionsSecondary portionspotatoes, peeled and cut into 1 cm dicepeas, frozen, boiled in unsalted water and drainedcumin seedscoriander leaf, driedsunflower oilonions, finely choppedgarlic, crushedginger (fresh root), gratedgreen chillies, deseeded and finely choppedturmeric, groundchilli powdermango chutneycoriander, fresh, choppedfilo pastry, frozen, rawmelted butterpepper, black, to taste

86400g

150g

2.5g2.5g30g100g15g20g

25g

2.5g1.25g20g30g

270g10g2.5g

1612800g

300g

5g5g60g200g30g40g

50g

5g2.5g40g60g

540g20g5g

32241600g

600g

10g10g120g400g60g80g

100g

10g5g80g120g

1080g40g10g

64483200g

1200g

20g20g240g800g120g160g

200g

20g10g160g240g

2160g80g20g

Nutrients per 100g

Nutrient Amount UnitsEnergy 201 kcalFat 11.7 gSatFat 0.4 gCarb 22.1 gNMES 0.9 gFibre 2.2 gProt 3.4 gIron 1.4 mgCalc 35.7 mgVit A 39.2 µgFol 28.5 µgVit C 15.3 mgSodium 73.7 mgZinc 0.5 mg


Time1 hour


Taken and adaptedfrom The Meat FreeMonday Cookbook,published by KyleBooks. Photo by Tara Fisher.

MFM Recipe

Roast Vegetable Tart

BackgroundAn easy-to-prepare tart with a combination ofMediterranean colours and flavours.

High in vitamin C

Method1. Combine the onions, yellow peppers,

aubergine and garlic in a roasting tin anddrizzle with olive oil.

2. Season with freshly ground black pepperand scatter over some fresh thyme leaves.Roast in oven preheated to200°C/400°F/gas mark 6 for 30 minutesuntil the vegetables are soft. Remove thegarlic, slice thinly and return to the tin.

3. Roll out the puff pastry into rectanglesroughly 30 x 15 cm and place on a baking sheet. Spread with the sundriedtomato paste, top with the roastvegetables and olives.

4. Crumble over the goat’s cheese. 5. Bake in the oven for 20 minutes until

the pastry is crisp and the cheese isgolden brown.

IngredientsGastronormPrimary portionsSecondary portionsonions, red, cut into chunky piecespeppers (yellow), cut into thick stripsaubergine, cut lengthways into 2 cm thick slicesgarlic, peeledolive oilpepper, black, to tastethyme, freshpuff pastrytomato paste, sun driedolives, black, choppedgoat’s cheese

1 x quarter 1/186100g

150g

200g

20g15g2g20g375g45g15g200g

1 x half 1/11612200g

300g

400g

40g30g4g40g750g90g30g400g

1 x 1/13224400g

600g

800g

80g60g8g80g1500g180g60g800g

2 x 1/16448800g

1200g

1600g

160g120g16g160g3000g360g120g1600g

Nutrients per 100g

Nutrient Amount UnitsEnergy 153.2 kcalFat 9.7 gSatFat 0.3 gCarb 14.8 gNMES 0 gFibre 0.8 gProt 2.6 gIron 0.5 mgCalc 38 mgVit A 8.5 µgFol 13.4 µgVit C 16.1 mgSodium 138.5 mgZinc 0.3 mg


Time1¼ hours

Serving suggestion Green salad


Recipe taken andadapted from TheMeat Free MondayCookbook, publishedby Kyle Books.

MFM Recipe

Shepherd’s Pie

BackgroundA healthy, traditional dish, popular withchildren.

High in protein, iron and folate

Method1. Pre-heat oven to 220°C/430°F/gas mark 7.2. Fry the onions and garlic in a little oil

until softened.3. Add the vegetable stock, soya mince,

tomatoes, carrots, peas, herbs andpepper. Simmer for about 20-30 minutes.

4. Peel the potatoes and quarter them. Boilthem in a separate pan for about 15minutes until soft. Mash the potatoes withthe margarine and milk.

5. Pour the vegetable/soya mixture into anovenproof dish, and place the mashedpotato on top. Smooth down with a fork,forming a line pattern across the potato.

6. Cook in the oven for about 25 minutesuntil the top has browned.

IngredientsGastronormPrimary portionsSecondary portionsonions, choppedgarlic, peeled and crushedsoya mincetomatoes, cannedpeas (frozen)carrots, choppedpotatoesmargarine, soft, polyunsaturatedsemi-skimmed milk (or soya milk)mixed herbsvegetable stock pepper, black, to taste

1 x quarter 1/164100g6g

225g400g50g50g400g26g

54g

1g190ml0.2g

1 x half 1/1128200g12g

450g800g100g100g800g52g

108g

2g380ml0.4g

1 x 1/12416400g24g

900g1600g200g200g1600g104g

216g

4g760ml0.8g

2 x 1/14832800g48g

1800g3200g400g400g3200g208g

432g

8g1520ml1.6g



Nutrients per 100g

Nutrient Amount UnitsEnergy 86.1 kcalFat 2.6 gSatFat 0.5 gCarb 7.9 gNMES 0 gFibre 0.8 gProt 8.2 gIron 1.8 mgCalc 52.7 mgVit A 87.2 µgFol 23.2 µgVit C 7.3 mgSodium 763 mgZinc 0.9 mg

Time1 hour


MFM Recipe

Spaghetti Bolognese

BackgroundBolognese sauce originates from Bologna, Italy.Traditionally it uses minced beef, and is servedwith tagliatelle. Many recipes also include redwine, but this is not used in this version forschools. Here veggie mince is used instead of meat, and the sauce is great with any kind of pasta.

High in protein

Method1. Fry the onions, garlic, celery and carrots

in the oil for about 10 minutes.2. Add the mince and fry for 4-5 minutes,

stirring constantly. (If the mixture sticksand needs a bit of moisture use some ofthe juice from the tinned tomatoes.)

3. Add the tomato purée, tinned tomatoes,black pepper and bay leaves, stir welland simmer for approximately 10 minutesover a low heat.

4. Garnish with fresh basil.

IngredientsGastronormPrimary portionsSecondary portionsolive oilonions, choppedgarlic, peeled and crushedcarrots, choppedcelery, slicedsoya mincetomatoes, cannedtomato puréebay leaves basil (fresh)pepper, black, to taste


100g30g225g800g13g220g0.1g

1 x half 1/1161254g250g36g

200g60g450g1600g26g440g0.2g

1 x 1/13224108g500g72g

400g120g900g3200g54g880g0.4g

2 x 1/16448216g1000g144g

800g240g1800g6400g108g16160g0.8g


Serving suggestion Spaghetti

Nutrients per 100g

Nutrient Amount UnitsEnergy 80.4 kcalFat 3 gSatFat 0.4 gCarb 5.3 gNMES 0 gFibre 0.8 gProt 8.4 gIron 2 mgCalc 57.4 mgVit A 161.4 µgFol 20 µgVit C 9.1 mgSodium 788.7 mgZinc 0.9 mg

Time30 minutes


Photo © TheVegetarian Society,www.vegsoc.org

MFM Recipe

Spinach Bake with Sausages

BackgroundOne of the richest among green leafyvegetables, spinach is full of iron. This bakeincorporates veggie sausages to make it extraappealing to children. You might be surprisedat how popular it is!

High in iron

Method1. Fry the onions and garlic until golden. 2. Parboil the potatoes for 5-10 minutes

depending on their size. Slice them andput them in an ovenproof dish with theonion and garlic mixture.

3. Sprinkle with rosemary and black pepper. 4. Bake them at 200ºC/400ºF/gas mark 6 for

20-30 minutes. 5. Turn the oven down to 175ºC/350ºF/gas

mark 4 and add the sliced cookedsausages and cook for 10 minutes.

6. Add the spinach and the cream. 7. Cook for a further 10 minutes.

IngredientsGastronormPrimary portionsSecondary portionspotatoesonions, choppedgarlic, peeled and crushedvegetarian sausages, e.g. Linda McCartney Foods’ Vegetarian Sausages, baked/grilledspinach, chopped roughlyvegetable oilcream, fresh, single (or soya cream)rosemary, driedpepper, black, to taste

1 x quarter 1/164400g100g12g

400g

125g

40g65g

10g0.2g

1 x half 1/1128800g200g24g

800g

250g

80g130g

20g0.4g

1 x 1/124161600g400g48g

1600g

500g

160g260g

40g0.8g

2 x 1/148323200g800g96g

3200g

1000g

320g520g

80g1.6g


Serving suggestion Tomato salad

Nutrients per 100g

Nutrient Amount UnitsEnergy 154.8 kcalFat 9.7 gSatFat 2.3 gCarb 9.9 gNMES 0 gFibre 1.8 gProt 7.5 gIron 2 mgCalc 98.2 mgVit A 171.4 µgFol 37.1 µgVit C 6.2 mgSodium 393.5 mgZinc 0.7 mg

Time1 hour


MFM Recipe

Summer Soup

BackgroundThis soup originates from Finland where it isknown as kesäkeitto (kesä = summer, soup =keitto). It’s a recipe which uses only very basicsummer ingredients. It’s simple to prepare,nutritious and usually popular with children and young people due to its creaminess andmild flavour.

Method1. Boil the carrots in water.2. After ten minutes, add the potatoes.3. After a further 10 minutes, add the

cauliflower and peas. Also add the milkand margaine.

4. Let the mixture boil gently until all thevegetables are cooked.

5. Add parsley and black pepper.

IngredientsPrimary portionsSecondary portionspotatoes, cut into medium sized chunkscarrots, cut into thick slicescauliflower, raw, broken into floretspeas (frozen)watersemi-skimmed milk (or soya milk)margarine, soft, polyunsaturatedpepper, blackparsley, fresh, to taste

108800g

400g

400g

100g500ml500ml

13g

0.25g1g

20161600g

800g

800g

200g1000ml1000ml

26g

0.5g2g

40323200g

1600g

1600g

400g2000ml2000ml

54g

1g4g

80646400g

3200g

3200g

800g4000ml4000ml

108g

2g8g


Serving suggestion Thick, crusty bread

Nutrients per 100g

Nutrient Amount UnitsEnergy 46.6 kcalFat 1.1 gSatFat 0.4 gCarb 7.7 gNMES 0 gFibre 1.1 gProt 2 gIron 0.3 mgCalc 35 mgVit A 275.8 µgFol 21.9 µgVit C 8.5 mgSodium 19.8 mgZinc 0.3 mg

Time40 minutes


MFM Recipe

Tomato and Rosemary‘Chicken’ Pasta Bake

BackgroundChildren usually like pasta bake and this is ahealthy alternative with texture.

High in protein and vitamin C

Method1. Fry the onions until soft and golden and

add the garlic and chilli powder.2. Stir for a few minutes then add the

tomatoes and rosemary. 3. Cook for 15 minutes or more and then

add pepper and the ‘chicken’ pieces. 4. Add the spinach and only cook this for a

minute or two. 5. Add the cooked (al dente) pasta and

place the mixture into a (greased)ovenproof dish.

6. Cook in the oven at 225°C/425°F/gasmark 7 for 20-30 minutes or until the toplooks slightly crunchy.

IngredientsGastronormPrimary portionsSecondary portionsQuorn ‘chicken’ or alternative vegetarian ‘chicken’tomatoes, canned onions, choppedgarlic, peeled and crushedrosemary, freshchilli powderspinach, chopped roughlypasta, corn, drypepper, black, to taste

1 x quarter 1/1108450g

1200g100g24g

25g1.25g150g

500g0.2g

1 x half 1/12016900g

2400g200g48g

50g2.5g300g

1000g0.4g

1 x 1/140321800g

4800g400g96g

100g5g600g

2000g0.8g

2 x 1/180643600g

9600g800g192g

200g10g1200g

4000g1.6g



Nutrients per 100g

Nutrient Amount UnitsEnergy 102.6 kcalFat 1.2 gSatFat 0.2 gCarb 19 gNMES 0 gFibre 3.2 gProt 4.5 gIron 0.6 mgCalc 20.5 mgVit A 102.7 µgFol 21.9 µgVit C 7.9 mgSodium 72.8 mgZinc 0.5 mg

Time1 hour


MFM Recipe

Vegetable and Mixed Bean Hot Wraps

BackgroundThis dish originates in Mexico where thin flourtortillas are wrapped around a delicious fillingto form a burrito. The dish is now popularworldwide and variations for the filling includeMexican-style rice, beans or refried beans,meat, cooked vegetables, avocado, salsa, sourcream and cheese. This healthy meat-freeversion uses both beans and vegetables. Thedish can be made more ‘meaty’ by usingvegetarian ‘chicken’ pieces or veggie mince in addition.

High in protein, folate andvitamin C

Method1. Heat the olive oil in a large frying pan

over a low/medium heat. 2. Add the garlic and stir for 30 seconds. 3. Add the peppers and onions, and sauté

until soft – about 6 minutes. 4. Mix in the mushrooms and sauté until all

the vegetables are tender – about 4minutes longer.

5. Add the spinach leaves and cook for afurther 2 minutes (until the spinachreduces down).

6. Meanwhile, preheat the oven to180°C/350°F/gas mark 4.

7. Place the beans in large bowl and mashcoarsely with a fork and add the spices.Mix in the cooked vegetables.

8. Place the tortillas on your work surface.Spoon the filling down the centre of each,leaving a 2-inch border at the bottom. Rollup the tortillas by folding the bottom of thecircle up to just below the centre, and foldingeach of the sides to roughly the same point,making sure one overlaps the other.

9. Arrange the wraps, seam side down, on abaking tray. You will find that they willhold together after cooking.

10.Cover the wraps with foil. Bake until thefilling is heated through, about 15 minutes.

IngredientsPrimary portionsSecondary portionstortillasolive oilgarlic, peeled and crushedpeppers (yellow), chopped into small piecesmushrooms, slicedonions, choppedkidney beans, drained and rinsedspinach, chopped roughlycumin seedschilli powderpepper, black, to taste

64400g6g6g

100g

300g75g400g

100g

2.5g1.25g0.25g

128800g12g12g

200g

600g150g800g

200g

5g2.5g0.5g

24161600g24g24g

400g

1200g300g1600g

400g

10g5g1g

48323200g48g48g

800g

2400g600g3200g

800g

20g10g2g


Serving suggestion This can be a standalone dish butfor a more substantial meal, servewith salad and potato wedges.

Nutrients per 100g

Nutrient Amount UnitsEnergy 123.7 kcalFat 1.2 gSatFat 0.1 gCarb 25 gNMES 0 gFibre 2.8 gProt 4.8 gIron 1.4 mgCalc 69.4 mgVit A 100.1 µgFol 27.4 µgVit C 11.4 mgSodium 190.1 mgZinc 0.5 mg

Time30 minues


Method1. Preheat the oven to 200°C/400°F/gas mark 6.2. Heat a third of the olive oil in a large frying pan over a high heat,

add the aubergine slices in a single layer and sauté until goldenbrown on both sides. Repeat with the remaining aubergines andthe courgettes adding more oil to the pan as needed.

3. Prepare the tomato sauce. Heat the olive oil in a saucepan, add theonions and cook until soft but not coloured. Add the garlic andcontinue to cook for 1 minute. Add the tomato purée with both thetomatoes and the sugar and season with freshly ground blackpepper. Cook over a low-medium heat for 20 minutes until thesauce has reduced and thickened slightly. Check the seasoning,add the basil, remove from the heat and cool slightly.

4. Prepare the cheese sauce. Melt the butter in a saucepan. Stir in theflour and cook for 2 minutes. Slowly add the milk to the pan,stirring constantly. Bring to the boil and simmer very gently for 3-4 minutes stirring constantly until the sauce has thickened, coatsthe back of a spoon and is smooth and glossy. Remove from the

heat and stir in the Gruyère cheese. Taken and adapted from The Meat Free Monday Cookbook, published by Kyle Books.Photo by Tara Fisher.

MFM Recipe

Vegetable Lasagne

BackgroundVegetable lasagne is a student staple but it canbe a whole lot better than that implies. The keyis to take a bit of care and follow a decentrecipe like this one.

IngredientsGastronormPrimary portionsSecondary portionsolive oilaubergine, cut into rounds 1 cm thickcourgettes, cut into slicescheese, mozzarella, drainedlasagne sheetscheese, vegetarian ParmesanTomato Sauceolive oilonions, finely choppedgarlic, finely choppedtomato puréetomatoes, cannedcherry tomatoes, halvedsugarbasil (fresh), choppedCheese Saucebutterwheat flour, white, plainsemi-skimmed milkcheese, Gruyèrepepper, black, to taste

1 x quarter 1/15422.5g100g

50g125g

125g15g

12.5g15g5g7.5g200g75g2.5g5g

15g15g275ml50g1g

1 x half 1/110845g200g

100g250g

250g30g

25g30g10g15g400g150g5g10g

30g30g550ml100g2g

1 x 1/1201690g400g

200g500g

500g60g

50g60g20g30g800g300g10g20g

60g60g1100ml200g4g

2 x 1/14032180g800g

400g1000g

1000g120g

100g120g40g60g1600g600g20g40g

120g120g2200ml400g8g

Nutrients per 100g

Nutrient Amount UnitsEnergy 156 kcalFat 8.9 gSatFat 4.1 gCarb 12.3 gNMES 0.2 gFibre 0.9 gProt 7.4 gIron 0.5 mgCalc 166.2 mgVit A 98.9 µgFol 17.5 µgVit C 5.9 mgSodium 140.4 mgZinc 0.7 mg


Time1¼ hours

Serving suggestion Mixed salad


5. Spoon half of the tomato sauce into thebase/s of your gastronorm/s. Scatter withhalf of the aubergines and courgettes.Tear half of the mozzarella into pieces andscatter over the vegetables and top with alayer of lasagne sheets. Repeat thislayering one more time. Spoon the cheesesauce over the final lasagne layer, scatterwith grated vegetarian Parmesan.

6. Bake for about 30 minutes until goldenand bubbling.

MFM Recipe

Winter Minestrone

BackgroundDon’t be fooled by the name – the character ofthis thick, wholesome soup is more NorthAfrican than Italian. It has a lot in common withthe European version though, with the pastaplaying a similar role to the vermicelli noodlesfound in many recipes.

High in fibre

Method1. Heat the olive oil in a large saucepan. 2. Add the chopped vegetables and cook

over a low-medium heat for 10-15 minutesuntil tender but not coloured.

3. Add the crushed garlic and chilli powderand cook for a further minute.

4. Pour the tomatoes into the pan, add thestock and bring to the boil.

5. Add the pasta to the pan. 6. Reduce the heat to a gentle simmer,

cover and cook the soup for 25 minutesuntil the vegetables are tender and thepasta is cooked.

7. Add the kidney beans and cook for afurther 2-3 minutes. You may need to addextra stock if the soup is too thick.

8. Add the curly kale and cook for 3-4minutes until tender.

9. Season to taste with freshly ground black pepper.

IngredientsPrimary portionsSecondary portionspasta, corn, dryolive oilonions, finely choppedleek, finely choppedcelery, finely choppedcarrots, finely choppedturnips, finely choppedgarlic, crushedchilli powdertomatoes, canned vegetable stock kidney beans, drained and rinsedcurly kale, finely choppedpepper, black, to taste

108200g54g125g125g30g100g100g18g0.5g400g800ml400g

100g

0.1g

108400g108g250g250g60g200g200g36g1g800g1600ml800g

200g

0.2g

108800g216g500g500g120g400g400g72g2g1600g3200ml1600g

400g

0.4g

1081600g432g1000g1000g240g800g800g144g4g3200g6400ml3200g

800g

0.8g


Serving suggestion Serve in bowls with a drizzle ofolive oil and slices of toastedsourdough bread.

Nutrients per 100g

Nutrient Amount UnitsEnergy 78.6 kcalFat 3 gSatFat 0.4 gCarb 11.4 gNMES 0 gFibre 2.1 gProt 2.1 gIron 0.5 mgCalc 21.3 mgVit A 103.4 µgFol 14.6 µgVit C 8.1 mgSodium 60.5 mgZinc 0.3 mg

Time1 hour


Recipe by StellaMcCartney. Taken andadapted from TheMeat Free MondayCookbook, publishedby Kyle Books. Photoby Tara Fisher.

MFM Recipe

Yellow Courgette and Garlic Bruschetta

BackgroundBruschetta is a classic Italian starter, but it isalso great as a light lunch. It is incredibly quickto prepare and very versatile – add or takeaway ingredients according to yourpreferences. A delicious way to eat courgetteswhen they are at their most plentiful.

Method1. Place the slices of courgettes in a bowl.

Whisk together the extra virgin olive oil,balsamic vinegar and sugar. Pour over thecourgettes, season with freshly groundpepper, stir, and set aside for 30 minutes.

2. Preheat a griddle to hot and grill thecourgette slices for 3-4 minutes each sideuntil nicely charred. Set aside.

3. Preheat the grill and toast the baguetteslices until golden on both sides.

4. Crush the garlic clove with a little salt toform a paste.

5. While still hot, spread each slice withsome of the garlic paste and drizzle with alittle more olive oil.

6. Top each slice with a spoonful of thecourgettes, and, if you wish, grate over alittle vegetarian Parmesan.

IngredientsPrimary portionsSecondary portionsyellow courgettes, cut into 5 mm thick slicesextra virgin olive oilbalsamic vinegarsugarfrench stick/baguette (cut into slices)garlicCheese, vegetarian Parmesanpepper, black, to taste

32150g

45g15g5g100g

10g20g

5g

64300g

90g30g10g200g

20g40g

10g

128600g

180g60g20g400g

40g80g

20g

24161200g

360g120g40g800g

80g160g

40g

Nutrients per 100g

Nutrient Amount UnitsEnergy 241.7 kcalFat 16.5 gSatFat 3.3 gCarb 18.5 gNMES 0 gFibre 1.2 gProt 6.1 gIron 1.1 mgCalc 117.7 mgVit A 66.8 µgFol 30.9 µgVit C 9 mgSodium 237.6 mgZinc 0.7 mg


Time45 minutes

Serving suggestion Bean, sweetcorn and tomato salad


Recipe taken and adapted from The Meat Free Monday Cookbook, publishedby Kyle Books. Photo © Kirstin Uhrenholdt, thefamilydinnerbook.com

Documents

MFM Recipe - Home - Meat Free Monday Recipe Chilli Non Carne Background This chilli contains no meat, hence the name ‘non carne’ instead of ‘con carne’. It’s easy to throw