first published 15/9/15
The first is a surprisingly quick vegetable stock.
Broth Cup* |
1. QUICK VEGETABLE STOCK
Costs: little
Feeds: depends on how much salad & veg you have
Ingred:
Any or all of: lettuce, cucumber, mushrooms, radishes, tomatoes, carrots, celery and any other raw veg except beets
onion
1-2 small chillis, seeds & membrane removed
several cloves garlic, grated
fresh ginger, peeled & grated
potato (opt)
fresh herbs including parsley or thyme
enough water to cover veg by at least 2 inches
Method:
- Discard any dead leaves; remove any spoiled portions of tomato. Remove stems from mushrooms; peel. Top & tail radishes; slice thickly. Cut cucumber in thick slices. Using a peeler, make long strips of carrot.
- Peel onion; cut into wedges. Scrub potato if using. Wash herbs.
- Place everything in a large pot with grated garlic and ginger. Add enough water to cover veg by 2in/4 cm
- Bring to a boil.
- Turn down heat to med-high; leave to bubble gently for at least 30 mins.
- Taste. The stock should be fragrant and beautifully flavoured; if not, continue cooking for another 15 mins.
- Serve as broth or in a soup.
2. LEFTOVER SALAD VEG FRIED RICE (See The Art of Stir Fry)
Leftovers Fried Rice, Frugal & Healthy |
Don't be afraid of stir-frying cucumber, radish or tomatoes -- they add a wonderful edge and help moisten rice which can sometimes be a little dry.
Cost: max £1
Feeds: 1-2
Ingred:
1/2 mug diced raw cucumber
1/4 mug sliced radish
5-6 thickly sliced mushrooms
at least one heaping mugful of cold cooked rice
1-2 med tomato, seeds and all, diced, sprayed lightly with olive oil and lightly salted
1 tsp grated fresh ginger
1 tsp grated garlic
at least half a mugful of cold cooked diced meat OR flaked fish OR firm tofu (marinade plain tofu in a 1-1 mix of soy sauce and sherry/wine/grape juice for 20 mins)
Oyster Sauce, Hoisin Sauce or Reduced Salt Soy Sauce (used sparingly)
Method:
- Stir fry cucumber, radish & mushrooms over high heat in a pan lightly sprayed with groundnut (peanut) or other light veg oil for 1-2 mins
- Add rice, tomato, ginger & garlic. Stir quickly; add protein.
- Reduce heat to med-high, cover pan and allow to steam gently for a couple of minutes or until heated through.
- Add a scant tablespoon of oyster or soy sauce; stir through rice mixture.
- Taste for seasoning. Add pepper but only a little salt.
- Serve.
*Waitrose
Tip: it is a good idea to serve salads plain with dressing on the side; that way leftover salad leaves can go into the stock pot.
Also see: Improve your health with soup stocks
This information and recipes have been developed by B Lee/ Bright Sun Enterprises. They may not be reproduced, in any form, without the author's written permission.
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