1/3 cup
1 Chop the onion and crush the garlic. Heat the oil in a pan and sauté the onion and garlic for 2 – 3 minutes.
2 Dice the tofu. Add it to the pan and sauté for a further 2–3 minutes.
3 Add the apple juice, tomato paste, marjoram and bay leaf. Bring to the boil, then lower the heat and simmer, uncovered, for about 5 minutes.
4 Add the drained beans and cook for a further 5 minutes.
5 Meanwhile, mash the potatoes in a bowl. Heat the milk and margarine in a small saucepan and add to the potatoes, along with seasoning to taste. Spoon the mashed potatoes into a heatproof dish and place under the grill (broiler) until thoroughly heated.
6 Remove the bay leaf from the bean mixture and spoon over the mashed potatoes.
TUESDAY Smoked Tofu à la King
| IMPERIAL/METRIC | AMERICAN | |
| 2 oz (55g) | mushrooms | 1 cup |
| ½ small | red pepper | ½ small |
| 6 oz (170g) | smoked tofu | ¾ cup |
| 2 tbs | vegan margarine | 2 tbs |
| 1 tbs | wholemeal (whole wheat) flour | 1 tbs |
| ¼ pint (140ml) | soya milk | 2/3 cup |
| sea salt and freshly ground | ||
| black pepper to taste | ||
| 3 slices | wholemeal (whole wheat) toast | 3 slices |
1 Chop the mushrooms and red pepper. Dice the tofu. Heat half the margarine in a frying pan (skillet) and sauté these ingredients for a few minutes.
2 Meanwhile, heat the rest of the margarine in a saucepan and stir in the flour. Gradually pour in the milk, stirring constantly to avoid lumps. Bring to the boil, then simmer for 1–2 minutes to thicken. Season to taste.
3 Add the tofu mixture to the sauce and mix well. Cook for a further 1–2 minutes, then pile it onto the toast.
WEDNESDAY Spaghetti with Bean and Caper Sauce
| IMPERIAL/METRIC | AMERICAN | |
| 3 oz (85g) | wholemeal (whole wheat) spaghetti | 3 oz |
| 1 small | onion | 1 small |
| ½ small | green pepper | ½ small |
| 1 small clove | garlic | 1 small clove |
| 1 tbs | olive oil | 1 tbs |
| 6 | capers | 6 |
| 1 tbs | tomato paste | 1 tbs |
| 3–4 fl oz (85–115ml) | water | 1/3–½ cup |
| ½ tsp | oregano | ½ tsp |
| ½ x 15½ oz (440g) can | borlotti (pinto) beans | ½ x 15½ oz can |
| freshly ground black pepper |
1 Cook the spaghetti in boiling salted water until just tender.
2 Chop the onion, green pepper and garlic finely. Heat the oil in a pan and sauté them for 3–4 minutes.
3 Chop the capers. Add them to the saucepan, along with the tomato paste, water and oregano. Bring to the boil, then lower the heat and simmer, uncovered, for about 5 minutes.
4 Drain and rinse the beans and add them to the pan with a little black pepper. Cook until the beans are thoroughly heated. Serve over the cooked drained spaghetti.
THURSDAY Creamy Curried Mushrooms with Bulgur Wheat
| IMPERIAL/METRIC | AMERICAN | |
| 2½ oz (70G) | bulgur wheat | 1/3 cup plus 1 tbs |
| 8 fl oz (225ml) | water | 1 cup |
| 1 small | onion | 1 small |
| 1 tbs | vegan margarine | 1 tbs |
| 4oz(115g) | mushrooms | 2 cups |
| ¼ tsp | coriander | ¼ tsp |
|
¼ tsp
|