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Did you know? One cup of Guacamole provides 2.9 grams of protein. Avocados the main ingredient of guacamole recipes also provides all 18 essential amino acids necessary for the body to form a complete protein. The avocado’s fiber content makes the protein easier for the body to absorb, as opposed to animal protein that can be hard for some people to digest.

Vegetarian Sausages and Mash

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Vegetarians don’t have to miss out on the classic bangers and mash with this delicious meat-free version – it takes only 20 minutes to prepare and can be adapted to suit vegans. The breadcrumb coated vegetarian sausages are made with cannellini beans, smoked paprika and onion meaning they’re packed full of flavour. These homemade vegetarian sausages are so much better than shop-bought, plus you know exactly what ingredients are going into them. This recipe serves 4 people, is child-friendly and should take about 40 mins to cook.

Vegetarian Sausages and Mash

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Prep Time 20 mins
Cook Time 40 mins
Total Time 1 hr
Servings 4

Ingredients
  

  • 2 tbsp olive oil
  • 1 onion finely chopped
  • 2 cloves garlic crushed
  • 1 tsp smoked sweet paprika
  • 1 standard can of cannellini beans drained
  • 50 g wholemeal breadcrumbs
  • 100 g vegetarian smoked Applewood cheese *use smoked tofu plus 50g finely chopped hazelnuts for vegan version
  • Salt and pepper
  • 2 large free range eggs beaten (*omit for vegan version)
  • 50 g wholemeal breadcrumbs for coating (*use finely chopped nuts for vegan version)

For the mash

  • 1 kg white potatoes and other seasonal root vegetables peeled and chopped
  • 100 g kale chopped
  • A knob of butter/vegan margarine
  • 2 tsp hot horseradish sauce *use vegan version if preferred

To serve

  • 500 g broad beans
  • 500 g peas

Instructions
 

  • Fry the onions in 1tbsp of oil until soft then add the garlic and smoked sweet paprika. Continue to fry for another 30 seconds.
  • Put the fried onion mixture in a food processor along with the beans, breadcrumbs and cheese, and season with salt and pepper. Whizz until the mixture becomes a paté consistency.
  • Form and roll the mixture into 8 sausages. Dip each one in the beaten egg and then roll in the extra breadcrumbs. Shallow fry the sausages two at a time, turning only when the bottoms have browned first to avoid their falling apart. (*If making the vegan version, coat in the nuts and grill under a moderate heat, turning occasionally.) This should take around 8 minutes.
  • While the sausages are cooking prepare your mash by boiling the vegetables for 20-25 minutes, or until soft. Drain and mash thoroughly. Stir in the butter or vegan margarine and horseradish.
  • Serve the sausage with the mash, peas, broad beans and your favourite onion gravy.

Spanish-Style Ratatouille

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A low cost, quick and simple Spanish ratatouille made with roasted chunky vegetables of aubergine, peppers, potatoes, onions and courgettes

Spanish-Style Ratatouille

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Prep Time 10 mins
Cook Time 1 hr 15 mins
Total Time 1 hr 25 mins
Servings 4

Ingredients
  

  • 2 tbs olive oil
  • 1 medium aubergine sliced into 12 large slices and halved
  • 1 onion peeled, quartered and leaves pulled apart roughly
  • 1 orange or red pepper deseeded and roughly chopped
  • 2 courgettes trimmed and cut into wedges
  • 400 g can chopped tomatoes
  • 3 tsp fresh oregano or 2tsp dried
  • 2 cloves garlic peeled and chopped
  • 6 medium potatoes unpeeled and thickly sliced
  • Salt and freshly ground black pepper

Instructions
 

  • Set the oven to gas mark 6 or 200°C. Put a roasting tin in the oven to heat up. Add the oil and toss the aubergine, onion, pepper and courgettes in the oil, in the hot tin and roast for 10 mins.
  • Meanwhile, put the can of tomatoes, oregano and garlic in small pan, and simmer over a medium heat for 10 minutes, until reduced by about a third.
  • Mix the slices of potato in with the roasting vegetables, and spoon in the tomato sauce. Season well. Cover the tin with foil. Bake for 30 mins, then take off the foil and bake for another 20-25 mins, until the vegetables are tender. Leave for 5 mins before serving.

Notes

This could be cooked on the hob, for about an hour. If the sauce looks as though it’s disappearing, mix some tomato ketchup with a little hot water and stir it into the vegetables.

Vegetable and Polenta Terrine

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Great for dinner-party guests who don’t eat meat, this unusual, delicious vegetarian terrine combines polenta with courgettes, onions, peppers, sunblush tomatoes and sweetcorn

Vegetable and Polenta Terrine

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Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Servings 4

Ingredients
  

  • 2 tbsp olive oil
  • 2 courgettes trimmed and sliced
  • 2 red onions peeled and sliced
  • 2 red peppers deseeded and sliced
  • 250 g 8oz polenta
  • Salt and freshly ground black pepper
  • 2 cloves garlic peeled and crushed
  • 60 g 2oz butter
  • 75 g 2½oz Parmesan, grated
  • 198 g can sweetcorn drained
  • 8 sunblush tomatoes in oil drained
  • 8 basil leaves
  • 900 g 2lb loaf tin, lined with baking parchment

Instructions
 

  • Set the oven to gas mark 7 or 220°C. Put the oil, courgette, red onion and pepper into a large roasting tin. Stir to coat in oil, then roast for 20 mins until tender and beginning to char.
  • Put polenta into a pan, add some salt, garlic and 1 litre (1¾ pints) boiling water. Heat and stir for a few minus until thickened and coming away from the sides of pan. Stir in the butter, Parmesan and sweetcorn, and season with pepper.
  • Arrange tomatoes and basil on the base of loaf tin. Spoon over half of the warm polenta mixture and level surface. Arrange half of the roasted vegetables on top. Cover with the rest of the polenta, then arrange the rest of the roasted vegetables on top.
  • Cover with baking parchment and wrap in foil. Cool and chill for 4 hours, or overnight.
  • To serve: Set oven to gas mark 6 or 200°C. Warm in the oven for 25 mins. Turn out and slice.

Notes

Look out for instant polenta (find it in supermarkets). It thickens in just a couple of mins when heated.