Live & Let Live Be a VEGetariAN

Bradford VEGetariAN Information Centre Formerly Bradford VEGetariAN Society (Founded June 1961) Affiliated to the Vegetarian Society UK Registered Charity No. 259358

1. Hoppin' John.
2. Fried Plantain.
3. Breadfruit in coconut sauce.
4. Cornbread with spring onions.
5. Green Mango Relish.
6. Spinach in Tomato and Ginger sauce.
7. Baked sweet potato.

175 g / 6 oz black-eye beans (soaked)  
2 sprigs fresh thyme or 1/2 tsp. dried  
1 Tbs. Tomato puree                   1/4 tsp. Ground allspice  
50 g / 2 oz creamed coconut, grated   1 oz vegetable margarine  
1 onion, chopped                      2 garlic cloves, crushed  
1/2 red pepper, finely chopped        1/2 green pepper, finely chopped
450 g / 1 lb. Long grain rice         1/4 tsp. Dried chilli flakes
seasoning

1. Cook the beans for about 20 min. with thyme, tomato purée and allspice.
2. Stir in the coconut and cook covered for 10-15 min. till beans are tender.
3. Fry onion, garlic and the peppers in marg till softened.
4. Make bean liquid up to 900 ml / 1 1/2 pt. with water.
5. Add to beans with fried vegetables, rice, chilli and seasoning and stir well.
6. Simmer gently for about 10 min. until most of the liquid has been absorbed.
7. Cover with lid and finish cooking on a very low heat.

2 large yellow plantains            1 tsp. ground ginger  
coarsely ground black pepper        vegetable oil for frying.

1. Trim plantain ends and cut in half widthways.
2. Remove the skin and cut each half into 4 lengthways.
3. Sprinkle both sides with ginger and pepper.
4. Fry pieces in oil, on both sides till golden.
5. Drain on paper.

1/2 bread fruit                  1 medium onion  
2 medium tomatoes                2 Tbs. vegetable oil  
1 bay leaf                       1 sprig thyme  
Black pepper                     425 ml / 3/4 pt coconut milk.

1. Using a sharp knife slice the breadfruit in wedges.
2. Peel and cut out the heart.
3. Peel and chop onion and tomatoes.
4. Fry onion in oil till soft.
5. Add tomatoes, bay leaf, thyme and pepper.
6. Stir in the coconut milk and bring to the boil.
7. Add the breadfruit, cover the pan and simmer gently for 30 min. or till breadfruit is tender.

180 g / 6 oz cornmeal            30 g / 1 oz vegetable margarine  
180 g / 6 oz wholemeal flour     400 ml / 3/4 pt Soya milk / water
4 tsp. baking powder             1/2 tsp. salt  
4 spring onions, chopped.

1. Place dry ingredients in bowl.
2. Melt margarine and mix it with the milk / water.
3. Pour this mixture onto the flour and beat until well blended.
4. Add onions and pour into a greased loaf tin.
5. Bake for 25 - 30 min.. at 200 C / 400 F / Gas Mk 6.

1 large or 2 small green mangoes, peeled & chopped  
1 small green chilli, deseeded & finely chopped  
1 small onion, finely chopped       1 garlic clove, finely chopped  
2 tsp. Light muscavado sugar        seasoning.

1. Place all ingredients in a saucepan with 150 ml / 1/4 pt water.
2. Bring to the boil and simmer for 30 min. until the liquid has evaporated and the chutney is pulpy.
3. Mash well and leave to cool. 4. Chill until ready to serve.

2 Tbs. groundnut oil              1 onion finely chopped  
400 g / 14 oz can chopped tomatoes, sieved or liquidised  
2 garlic cloves, crushed          2 thin slices fresh root ginger  
450 ml / 3/4 pt vegetable stock   1/2 tsp. dried thyme  
1/2 tsp. paprika                  2 cloves  
450 g / 1 lb. fresh spinach or 350 g / 12 oz frozen, thawed  
1 Tbs. chopped peanuts, to garnish, seasoning.
1/4 tsp. ginger powder.

1. Cook onion in oil for 5 min.
2. Add tomatoes, garlic, all ginger and simmer rapidly, stirring, for 10 min. until thick.
3. Lower heat and simmer gently for 2 min.
4. Stir in stock, thyme and spices. Simmer 20 min.
5. Stir spinach into the sauce, season and simmer 5 min.
6. Remove the ginger and cloves; garnish with peanuts.

450 g / 1 lb. sweet potatoes     55 g / 2 oz vegetable margarine
juice of 1/2 orange              black pepper  
2 - 3 firm tomatoes.

1. Peel potatoes, chop and boil in water till soft (or boil in their skins and remove skin).
2. Mash and mix in 1 oz marg and orange juice.
3. Season lightly with pepper.
4. Grease a shallow dish and spread the mixture in evenly.
5. Top with sliced tomatoes and dot with remaining marg.
6. Bake for 20 min. in oven at 180 C / 350 F / Gas Mk 5.