Baked Tomato Casserole with Cheese. Suitable for Vegetarians and Vegans.

Tomato Casserole with Cheese ready to Got Into the Oven.

I actually stumbled across this recipe for baked tomato casserole with cheese in the Guardian Newspaper. The recipe was not specifically for vegetarians or vegans, nor did it include some of the ingredients that I've added, but I loved the idea as the casserole included bread. Not only that, but this is they type of meal that you can whip up pretty quickly and is very inexpensive.

I've used canned, chopped tomatoes for this recipe, but you may prefer to use fresh, chopped tomatoes. I've made this dish using both vegetarian and vegan cheese, however, I must say that when it comes to using vegan cheese, the outcome will depend on the quality of the cheese and your personal preferences.

Also, as the bread is soaked in the tomatoes it needs to be stale bread which is crusty anyway, or it will become quite sloppy and unappetizing. I've added cooked pearl barley here, but this dish is really versatile and works well with pinto beans or black beans. You could also use lentils or quinoa if preferred.

Ingredients for baked tomato casserole with cheese. (serves 4)

2 cans of chopped tomatoes.
1 medium sized onion, chopped.
1 1/2 cups of cooked pearl barley.
4 slices of stale crusty, wholewheat bread.
300 grams of grated, vegetarian or vegan cheese.
3 cloves of garlic, grated or finely chopped.
2 tsp of dried oregano
2 tsp of dried marjoram.
2 tsp of brown sugar.
1 tbsp of oil.

Method.

1. In a suitably sized pan, heat the oil and add the garlic and onion. Sweat the onions down for a minute or two then add one teaspoon of both the oregano and marjoram. Saute for a minute longer.

2. Add the chopped tomatoes, barley, sugar and the remainder of the oregano and marjoram. Bring to the boil and then simmer for 4-5 minutes.

3. Taste the tomato mixture to ensure that the sugar has removed the bitterness of the tomatoes. If not, add a little more sugar. Remove from the heat.

4. Find a suitably sized casserole dish, then pour half of the tomato mixture into the dish.

5. Take two pieces of the stale bread and rest on top of the tomato mixture.

6. Cover the bread with half of the cheese.

6. Cover with the remainder of the tomato mixture but saving a little for another fine layer later.

7. Place the remainder of the bread on top and then cover with the remainder of the Tomato mixture. Cover with the remaining cheese. Sprinkle with freshly ground black pepper.

8. Bake in the oven, gas mark 5, for 15 minutes.

Serve and enjoy.

How to Cook Pinto Beans and Their Nutritional Value.

Dried, Uncooked Pinto beans.

Pinto beans are members of the legume family and belong to a group of beans known as the common bean. They have a mottled appearance with darkish red/brown speckles on a lighter brown flesh. Because of their somewhat unusual and mottled appearance, the term pinto was coined to describe the bean and literally means painted or spotted in Spanish.  Nevertheless, after the dried beans have been cooked they lose their mottled appearance and become pinkish in colour.

In South America the pinto bean is referred to as 'poroto fruitilla' which translated means the strawberry bean. There are several varieties of the pinto bean which include: Burke, Maverick, Othello and Sierra. Young pods, however, may also be harvested and are know as green beans.

Pinto beans are highly nutritious and historically have been used to substitute meat when it is in short supply. Many dishes which originated in South America use this bean as a main ingredient. Pintos are also very inexpensive and the most widely used bean in America.

Nutritional value of the Pinto bean.
The chart below provides nutritional values for 8 grams or half a cup of dried beans. As you can see, pinto beans are a great source of dietary fibre and protein. In addition, the beans contain Iron, vitamin C,E,K and vitamin B6. They also contain a range of minerals and are ideal for those who have embarked on a low sodium, low cholesterol and low fat diet, as they do not contain any.

Pinto beans are also gluten free, however, those individuals who are on a gluten free diet should be extra careful if buying canned or pre-cooked beans, as they may have been seasoned with ingredients which do contain gluten. Should you decide that you wish to use canned pinto beans and your diet is normally gluten free, please read the labels carefully.

Nutrition Facts
Serving size: 85
Calories 120	Calories from Fat 45
	% Daily Value *
Fat 5 g	8%
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 22 g	7%
Sugar 0 g
Fiber 8 g	32%
Protein 8 g	16%
Cholesterol 0 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

How to Cook Pinto Beans.

Remember that once the beans have been cooked they will more than double in size. Allow around half a cup of dried beans per person when cooking. Before cooking pinto beans you will need to sort them to ensure that there are no rocks or debris amongst the beans. Once you have removed any particles or rocks, put the beans in a colander and rinse them under the faucet. Move them around with your hands to ensure that all the beans have been rinsed well. Drain and place the beans into a large pan and cover with water allowing at least two inches of water above the beans, this is important because as the beans soak they will absorb the water. 

The pintos need to be soaked overnight or for around twelve hours. Having said that, if you change the soaking water once or twice, you will be less likely to suffer from flatulence after eating the beans because changing the soaking water helps break down the complex sugars which can cause gas.

When you have soaked the beans rinse them in a colander again and put them back into a large pan. Cover with water allowing two to three inches of water above the beans and then place on the hob and bring them to the boil. Turn down the heat, cover and simmer the beans for approximately four hours, keep checking the beans, however, as you may need to add more water if necessary. To check that the beans are cooked, use the back of a fork and press one of the beans, if it crushes and is nice and tender, they are ready. Add the pintos to your favourite recipes.

How to Cook Pinto Beans in a Crock Pot.

If You have a crock pot you don't have to soak the beans as directed above. Simply rinse and drain the beans in the usual way and add to the crock pot. Cook for approximately seven hours and 
then add them to your favourite recipes.

How to cook black turtle beans, recipes and nutrition.

Black Turtle Beans, tasty, cheap and very nutritious.

Most vegetarians are fully aware of the high nutritional value of beans, and black turtle beans are no exception. Not only are these beans an excellent source of dietary fibre, iron, potassium and thiamine, they do not contain any saturated fats, sodium or cholesterol.

Although black beans are high in protein they are not a complete protein in that they do not contain all nine amino acids. In this respect, specifically for vegetarians and vegans, they should be combined with other ingredients such as dairy or whole grains.

Black turtle beans, like many other varieties, are known to cause flatulence. Nonetheless, you can reduce the amount of gases caused by black beans by changing the water 2 to 3 times when soaking, or by including fennel, ginger or cumin when the beans are cooking.

Many people just add black beans to soups or stews, in the Caribbean however, black beans are used extensively to create a number of dishes. They are a very versatile ingredient, you can make a range of dishes with black turtle beans such as crumbles, dips, pies, salads, etc. The possibilities are endless..

If you're having trouble finding black beans in your area, or would like more black bean recipes, let Amazon help.


Recipe: How to cook black turtle beans.

Some nutrients are lost during the cooking process, however, if you soak the beans for longer periods this will reduce the cooking time, thus less nutrients are lost.

Method:
1. Rinse off the beans to remove any debris. Soak the beans three parts cold water to one part beans. You will need to soak for at least three hours but overnight is better, remember to change the water two or three times in order to avoid flatulence.

2. After soaking, rinse the beans thoroughly.

3. Add the beans to a suitably sized pan and and then cover with the cold water. Two parts water to one part beans. Bring to the boil and then turn down the heat and cover and simmer for approximately 2 hours.

4. Remove from the heat and drain. The beans should be tender enough to crush with the back of a folk.

How to cook black beans and recipe for black bean and avocado salad.

Black bean dip with chipotle recipe.

Ingredients:

2 cups of black turtle beans, cooked.
1/2 tbsp of cumin.
1 garlic clove, crushed.
1 tbsp of chipotle chilli, chopped.
1/2 cup of smooth peanut butter.
1/4 cup of lemon juice.
1 1/2 tbsp of virgin olive oil.
1/4 cup of water.
pinch of salt and pepper.
1/4 cup of parsley, chopped.

Method:

1. Peel and separate the garlic, then place in the microwave for 15 seconds.

2. With the exception of the parsley, place all the ingredients into a food processor, and process until a nice, smooth consistency has been reached. If required, add more water.

3. Tip the mixture into a suitably sized bowl, cover with cling film and refrigerate for 30 minutes. When ready for serving, sprinkle over the parsley.

Serve with chopped fresh vegetables such as carrots, or chips.

Barley Broth with Leeks Recipe; Hearty Vegetarian Recipes.

Barley Broth with Leeks, a Hearty Vegetarian Meal.

I don't know what it is about the onset of fall, but it always inspires me to make broths. Barley broth is one of my favourites. Its, filing, tasty and very nutrtious. In fact, pearl barley is low in fat, sodium and cholesterol but is an excellent source of dietary fibre and manganese. In addition, a range of minerals such as calcium, iron, phosphorous, magnesium, potassium, zinc,copper and selenium can also be found in this super food, which is also really inexpensive and easy to prepare. You can add pearl barley to just about any type of soup, broth or stew.

When preparing the barley, I prefer to partially cook it, drain and then rinse it before adding and to the dish to continue cooking. Naturally, that's just my preference, but I do think that it needs to be rinsed at some point after it has expanded in order to remove any particles or starch residue.

Barley Broth with Leeks Recipe(serves 3-4 people)

Are you having problems finding pearl barley in the area where you live? Why not let Amazon Help?

Ingredients:

3 medium sized leeks, chopped.
1 small onion, sliced.
3 medium sized carrots, chopped.
1/2 cup of pearl barley.
2 1/2 pints of vegan/ vegetarian stock.
3 tsp of dried marjoram.
4 tsp of mixed, dried herbs.
1 tbsp of vegan/vegetarian margarine or oil.
1 tbsp of chopped, fresh parsley to garnish.

Method:

1. Bring half a pint of salted water to the boil. Add the barley.

2. Turn down the heat and simmer for approximately 15-20 minutes. When the barley has started to expand, remove it from the heat. Drain and rinse the barley with boiling water. Put to one side.

3. Chop the vegetables, but not too small. Remember you're making a broth so you'll want to ensure that the vegetables are bite size.

4. Heat the margarine/oil, whichever you prefer, in a large pot. Remember that you'll be adding two and half pints of broth so use a pan which is large enough to hold this amount of liquid. When the margarine has melted, add the mixed herbs and marjoram.

5. Add the onion and leeks to the pan. Saute for 3-4 minutes or until the vegetables are soft.

6. Add the stock and the barley. Bring to the boil and then simmer over a medium heat for approximately ten minutes. Add the remainder of the vegetables, cover and simmer over a low heat for approximately 20-25 minutes.

7. Keep checking the broth periodically, as the broth will begin to thicken and you may wish to add a little more water or stock if you feel it has become to thick. Either way, you'll need to stir the broth every five minutes or so to ensure that it does not stick to the pan.

8. When the vegetables have softened and the broth has reached the consistency which you desire, it is ready for serving. Garnish with some chopped, parsley.

If you want to freeze the broth, wait until it cools and then ladle portion sized amounts into freezer bags. Ensure that you when you close the freezer bags, you have pushed out the air first. Freeze and just reheat when ready to use.

Green Pea Soup for Vegans and Vegetarians

Homemade Green pea Soup.

Making green pea soup brings back childhood memories for me. During the winter months, my mother would always make green pea soup on a Saturday teatime. It's hearty, wholesome, and of course, very tasty. Whenever I make green pea soup I always use dried peas, I've tried the quick version with frozen peas and, in my opinion, it is no where near as tasty, or satisfying for that matter. You can probably see from the illustration that I prefer a nice thick soup, nevertheless, if you prefer your soup to be a little thinner just add more stock or water. This is a classic recipe for green pea soup, it doesn't contain garlic, ginger or mint. In fact, it only contains seven ingredients, and that is all that is needed for great tasting soup.

The seven ingredients needed to make green pea soup.

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I haven't used home made stock for this recipe, just a good, store bought vegan stock. However, be careful when you prepare the stock, green pea soup can become a little too salty if prepared using a very strong stock. I also soaked the peas overnight, but just follow the manufacturers instructions as there are brands of dried peas which do not need to be pre-soaked. Ensure that you rinse the peas thoroughly before adding to the dish.

Ingredients for green pea soup. (serves 3-4 people)

2 cups of dried pre-soaked peas.

1 medium sized leek, chopped.

4 medium sized carrots, chopped.

1 medium sized potato, peeled and chopped.

1 medium sized onion, peeled and chopped.

2 pints of vegan or vegetarian stock.

3 heaped teaspoons of dried, mixed herbs.

1 tblsp of vegetable oil

Method:

1. Use a pot which is large enough to hold two pints of stock.

1. In a large pot, heat the oil. Add the chopped onions and leeks. Saute for 3- 4 minutes, or until the vegetables are soft.

2. Stir in the stock.

2. When the vegetables have softened, stir in the stock. Bring to the boil, then turn down the heat, cover and simmer for five minutes.

3. Add the peas.

3. Add the peas, potatoes and mixed herbs to the pan. Bring to the boil again, then turn down the heat and cover and simmer for approximately 50 minutes. You need to keep checking the pan, however, as you may need to add more water or stock.

4. When the peas have shelled and have become mushy, the soup is ready for blending.

4. After approximately 50 minutes, the peas should have started to shell and they should also have become mushy. The potatoes and other ingredients should also be very soft. You'll notice that the soup is starting to resemble pea soup. It should be a nice green colour.

5. Time for blending.

5. At this stage taste the soup and season to taste. If you feel the soup is a bit too thick, just add some more stock or water until the desired constancy has been reached. Remove from the heat and allow to cool for five or so minutes. I use a hand blender and blend until the desired consistency has been achieved.

6. Add the carrots.

6. Add the carrots to the soup, and simmer for 10-15 minutes until the carrots are cooked through. Serve the soup with crusty, wholewheat bread.

Vegan Mushroom Recipes, Tasty Vegan Meal Ideas.

Vegan Mushroom Soup with Roasted Pumpkin Seeds.

Every variety of mushroom has it's own unique flavour; from nutty to meaty and delicate to earthy, which is why so many vegans and vegetarians like to use them as a main ingredient in cooking. In this post I have included my four favourite vegan mushroom recipes; Vegan mushroom soup, vegan mushroom curry, vegan stuffed Portobello mushrooms and finally, vegan mushroom gravy. For each recipe I have used fresh mushrooms as opposed to dried. Nevertheless, if you'd prefer to substitute the fresh mushrooms with dried, just soak as directed and then cook as usual. I have also used a variety of mushrooms for each dish, which include  shitake, chestnut, white mushrooms and portobello.

How To Make Vegan Mushroom Soup with Roasted Pumpkin Seeds.

That might sound like an odd combination, vegan mushroom soup with pumpkin seeds, but I assure you it's not. The pumpkin seeds, when roasted, add an extra dimension to the dish in addition to a bit of crunch. 

I have not blended the soup until it is smooth, however, if you prefer a smoother consistency, just blend in batches before adding the soy milk and then return to the pan, add the soy milk and heat gently for a couple of minutes.

Ingredients: (serves two people)

800 grams of mixed mushrooms, chopped. I have used chestnut and white mushrooms in this recipe.

1 medium onion, chopped.

2 cups of vegan stock.

1/2 cup of white wine.

1/4 cup of soy milk.

2 cloves of garlic, chopped or grated.

1/3 cup of pumpkin seeds.
1 tsp of dried rosemary.
1 1/2 tsp of dried thyme.
1 tsp of ground coriander.
1 tsp of olive oil.
Sea salt and black pepper to taste.

Method:

1. Pre-heat the oven to gas mark 4, and spray a roasting tin with oil. Add the pumpkin seeds and place in the oven.

 2. In a suitably sized pan, heat the oil, garlic and herbs. When the garlic starts to change colour, add the mushrooms and onions and sweat down for three to four minutes, or until they begin to soften.

3. When the onions and mushrooms have softened, add the stock and white wine. Bring to the boil, then cover and simmer for 8-10 minutes.

4. After 8-10 minutes, remove the pumpkin seeds from the oven. Retain approximately 1 tbsp of seeds as you'll be using these for the garnish later. Add the remainder of the seeds to the pan.

5. Cover and simmer for a further five minutes, then add the soy milk and simmer gently, uncovered, for 3-4 minutes.

6. Ladle the soup into soup dishes and then garnish with remaining pumpkin seeds.

How to Make Vegan Mushroom Gravy.

For this recipe I have used a combination of chestnut and portobello mushrooms. Some people believe that the stems and gills from portobello mushrooms are inedible. This is incorrect, both the stems and gills are completely edible, however, the gills have a rather strong flavour. Consequently, portobello mushrooms are ideal for vegan mushroom gravy as they offer an incredibly rich flavour and wonderful dark colour.

Ingredients:

1 1/2 cups of portobello and chestnut mushrooms, roughly chopped.

1 small onion, chopped.

2 cups of vegan stock.

1/3 cup of red wine.

1 garlic clove, pressed.

1 tsp of dried thyme.

1 tsp of dried marjoram.

1 tbsp of oil.

1tsp of vegan margarine.

Sea salt and freshly ground black pepper.

Method:

1. In a suitably sized pan, heat the oil and margarine. Add the garlic and herbs. As the garlic starts to change colour, add the onions and mushrooms. Sweat for 3-4 minutes until the they have begun to soften.

2.  Add the stock and bring to the boil. Turn the heat down and simmer for approximately five minutes. 

3. Pour in the red wine and bring to the boil again. Turn down the heat and simmer for about 5-6 minutes.

4. After 5-6 minutes your vegan mushroom gravy should have reduced and thickened, it is at this point that it is ready to serve.

How To Make Vegan Stuffed Portobello Mushrooms.

Vegan stuffed mushrooms make an ideal starter, supper dish, or when served with an accompaniment a hearty main course. Again, I have not removed the gills from the caps, however, should you prefer not to eat the gills, just remove them with a knife. The measurements that I have used are approximate, because as I'm sure you can appreciate, even though we may be using the same variety of mushrooms, they can vary in size. 

Ingredients:

2 large portobello mushrooms.

3 spring onions (scallions) chopped.

1/4 cup of wholewheat breadcrumbs.

1 garlic clove, chopped or pressed.

1/2 red pepper, chopped into small cubes.

1 teaspoon of cumin.

1 teaspoon of ground coriander.

1 teaspoon of oil.

Method:

1. Pre-heat the oven to gas mark 5. Remove the stems from the mushrooms and put to one side. You'll be using them to stuff the caps later.

2. In a bowl, mix the pepper, spring onion, breadcrumbs, garlic, cumin and coriander. Chop the stems which you had removed earlier, finely and add to the bowl. Add a teaspoon of oil and mix the ingredients thoroughly.

3. Brush the caps with some oil. Divide the breadcrumb mixture between the two caps, place the caps into a roasting pan and put them into the oven.

4. Bake in the oven for approximately 15-20 minutes. Check them after about 10 minutes, however, because cooking time will depend on the size of the mushrooms and whether you are using a fan assisted oven, etc. The caps should have browned nicely, as should the stuffing.

If you want to add a special touch to your portobello stuffed mushrooms, pour some rich mushroom gravy over the top and serve.

How To Make Vegan Mushroom Curry.

This vegan mushroom curry is nutritious, tasty and incredibly easy to make. I have used shitake mushrooms in this recipe and, unlike portobello mushrooms, you will need to remove the stems. I have added baby corn, leeks and mangetout, which not only add additional nutrients to the dish, but a splash of colour.

Ingredients: Serves two.

I large leek, chopped.

2 cups of shitake mushrooms, stems removed.

2 cloves of garlic, pressed or chopped.

1/4 of a cup of coconut milk.

1/4 cup of vegan stock.

1/2 tsp of grated ginger.

1 tsp of garam masala.

2 tsp of curry powder.

5 ears of baby corn, halved.

5 pods of mangetout, halved.

1 tbsp of oil.

Method: 

1. Saute the leeks, ginger, baby corn, mangetout and spices, until the vegetables soften. Add the mushrooms and then cook over a low heat until they have softened, too.

2. Add the stock and bring to the boil. Turn down the heat, add the coconut milk and simmer for 5-6 minutes or until the sauce has thickened. Serve.

The case for not eating fish; yes, they do feel pain.

A sea turtle caught in a fishing net. By NOAA Photo Library's Fisheries Collection (NOAA Photo Library) [Public domain], via Wikimedia Commons

                                                           
For the purposes of this post, I am going to define fish eaters who do not eat meat, as vegetarians. Now I know, and as Mos quite rightly pointed out in the comments section, those who still eat fish but not meat are pescetarians. However, over the years I have met many, many pescetarians who define themselves as vegetarian. The aim of this post, however, is not to discuss the label that a fish eater might attach to themselves, but to explore the reasons why they still eat our marine friends. I know for some, it is because they do not believe that fish are subjected to the same levels of cruelty as other farm reared animals. And for others it is because they are convinced by the argument that fish do not feel pain. Unfortunately, however, neither claim is correct.


Every year, in excess of two billion fish are reared on fish farms. In the main, they are trout and catfish. According to Joan Dunawar, author of Animal Equality, catfish of 15 inches in length are confined to a space of only one cubic foot. One cubic foot?! Whereas rainbow trout suffer an equally miserable existence in shallow troughs. How do I know it's miserable? Well, in answer to that question consider this; these fish farms have one aim and that is to make a profit, rearing as many fish as possible helps to maximize profits. Therefore, overcrowding is rife. Intensively reared fish suffer from all kinds of infections, including parasitic infections. Their gills, skin, fins and tails are often inflamed, swollen and sometimes even oozing from the infections. It is not uncommon for salmon to become infested with lice, as a result of which, the fish can be seen trying to rub their bodies along the confines of their cage in order to relieve the unrelenting irritation they experience. Still convinced that farmed fish do not experience the same level of cruelty as other farm reared animals?


When the trout's miserable existence is about to come to an end, when they are ready for slaughter, they are dumped into carbon dioxide infused waters. This particular process paralyses the fish, they are unable to breathe- it's too painful. For many of them, however, this is not the end of life, most are still conscious when their gills are slit. Electricity on the other hand is used to exterminate the catfish. Unfortunately however, most are still alive when they are beheaded.


When fish are caught by the trawlers nets they are sandwiched between rocks and whatever else the nets retrieve. They are so tightly squeezed that they suffer internal ruptures. The internal pressure leads to their stomach being pressed out of their mouths, their eyes protrude from their sockets. And they're still alive. After hours in the nets the fish are slung onto the deck, most suffocate, but many are still alive when their throats are cut. And then there's the unintended victims; sea turtles, dolphins and birds. They, too, suffer the worst of fates. 


There has been much debate over recent years as to whether fish feel pain. A study in 2003 revealed that trout have polymodal noniceptors, confirming that their nervous system has the ability to detect pain. When the study was published, it prompted a ludicrous counter argument, in the main by those advocating slaughter and farming of fish. And the counter argument was this; the ability to detect pain is not necessarily pain by some definitions, the animal must be aware that it is indeed pain they are feeling. If they are unable to comprehend what pain is, then they cannot feel it. Really?  Perhaps then we need to ask ourselves these questions: Can a baby comprehend the meaning of pain? What about an adult with serious learning difficulties, can they? Would we subject either from these groups to cruel treatment because of their inability to understand the meaning of pain? Unthinkable isn't it?


In the end, we all draw our own lines and make our own decisions about which foodstuffs we are or are not prepared to sacrifice. If however, you are a fish eater and your reasons for eating fish are as I outlined in the first paragraph, please think again.