Eat your greens ! - mr keen bean says - Give these yummy recipes a try... Check out our top foodie tips for some great ideas
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eat your greens !
Give these yummy recipes a try...
Check out our top
‘Grow your own’
foodie tips for
with our campus
some great ideas
garden society
mr keen bean
says...
surrey.ac.uk/sustainability /surreygreenteamsuper lentil soup Serves 6 200g red lentils 1 carrot, peeled and finely chopped 1 onion, peeled and finely chopped 1 ¼ litres vegetable stock Juice of half a lemon Salt and pepper to taste Ground cumin and chilli powder to taste Put the chopped carrot and onion into a large saucepan with the stock and lentils. Simmer covered for 25 minutes until the lentils are disintegrating. Allow to cool, then blend (if you don’t have a blender then you can leave the soup as it is for a slightly chunkier texture). Reheat to serve and adjust seasoning with lemon juice, salt, pepper, ground cumin and chilli powder. Serve with a chunk of crusty wholemeal bread. Top Tip: This soup freezes brilliantly so make a batch and portion it up for later – great for a quick and stress-free meal during exam time!
Top Tip: This is a great way of using up leftover
rice, make sure you cool the rice quickly, keep
it refrigerated and then reheat thoroughly.
Serves 4
1 egg and 2 tsp sesame oil
2 tbsp vegetable oil
200g long-grain rice, cooked and cooled quickly
under cold water
100g frozen peas
4 spring onions, finely chopped
100g beansprouts (optional)
2 tsp soy sauce
Beat together the egg and sesame oil and then
set aside.
Heat the vegetable oil in a wok then add the rice
and stir-fry for 3-4 mins until cooked through.
Add the peas, spring onions and beansprouts
(you could add cooked chicken or prawns,
sweetcorn or mushrooms) and stir-fry for 3 mins,
then add the soy sauce and push to one side.
Pour the egg mix into the other side, leave until
it begins to set then break up the egg and toss
around with the rice, then serve.
special fried ricetip-top foodie tips Plan ahead: planning a weekly menu in advance makes shopping and cooking easier and means you’re less likely to waste food. Fruit and veg are cheaper when they’re in season – use our handy ‘food seasons guide’ to check when to look out for your favourites. Get together – shopping with your flatmates and buying in bulk can save money and also reduces packaging waste. Why not take it in turns to cook for your flatmates? You’ll save time and money and it’s a great way to make friends. Make friends with your freezer! Cook batches of food and freeze them so you’ll always have quick and easy meals to hand. A great way of using up food that’s near its use by date. Most veg can be frozen ready to use at a later date. Fruit can also be frozen – try freezing sliced bananas, berries or soft fruits then blending straight from frozen to make a delicious and healthy alternative to ice cream! If you’ve got a food waste caddy in your kitchen, use this for your food waste and it will get collected and composted.
Top Tip: This is a great store-cupboard recipe –
keep a well-stocked cupboard so you can always
conjure up healthy and delicious meals.
Serves 4 - 6
600g pasta shapes such as fusilli
50g butter
50g plain flour
600ml milk
½ tsp mustard powder
200g extra-mature cheddar cheese, grated
100g can sweetcorn, drained
100g peas and 3 spring onions, sliced
2 x 185g cans line-caught tuna, drained
Preheat the oven to 180°C whilst cooking the
pasta according to the packet instructions.
Melt the butter in a saucepan and stir in the flour.
Slowly add the milk and stir till smooth. Add the
mustard powder and cook till thickened.
Add most of the cheese, and the sweetcorn, peas
and spring onions. Season to taste. Then stir the
pasta and tuna into the sauce and put into an
ovenproof dish. Sprinkle over the remaining
cheese then bake for 15-20 minutes.
tuna pasta bakefood seasons guide This simple guide shows when fruit and veg are in season and at their tastiest and cheapest. APPLES JUL AUG SEP OCT ASPARAGUS MAY JUN BEANS, BROAD JUN JUL AUG BEANS, RUNNER JUL AUG SEP OCT BLACKBERRIES SEP OCT BLUEBERRIES JUL AUG SEP BRUSSELS SPROUTS JAN FEB SEP OCT NOV DEC CABBAGE JAN FEB MAR APR JUL AUG SEP OCT NOV DEC CABBAGE, RED AUG SEP OCT NOV CARROTS JAN FEB JUN JUL AUG SEP OCT NOV DEC CAULIFLOWER JAN FEB MAR APR MAY JUL AUG SEP OCT NOV DEC CELERY JUL AUG SEP OCT CHERRIES JUL AUG COURGETTE JUN JUL AUG SEP CUCUMBER APR MAY JUN JUL AUG SEP KALE JAN FEB MAR APR SEP OCT NOV DEC LEEKS JAN FEB MAR SEP OCT NOV DEC LETTUCE MAY JUN JUL AUG SEP MARROW AUG SEP OCT PEAS JUN JUL AUG SEP PLUMS AUG SEP POTATOES OCT NOV DEC RASPBERRIES JUL AUG RHUBARB MAY JUN JUL SPINACH MAY JUN JUL AUG SEP OCT STRAWBERRIES JUN JUL AUG SQUASH SEP OCT SWEETCORN AUG SEP OCT
Top Tip: If you’ve got veg that needs using, chop them up and freeze, then they’re ready for you next time you cook a recipe like this yummy chilli. Serves 4 1 tbsp olive oil and 1 clove garlic, finely chopped Fresh ginger (thumb-sized piece), finely chopped 1 large onion, chopped 2 courgettes, diced 1 red and 1 yellow pepper, seeded and chopped 1 tbsp chilli powder 100g red lentils, washed and drained 1 tbsp tomato purée 2 x 400g cans chopped tomatoes 195g can sweetcorn, drained 420g can butter beans, drained 400g can kidney beans in water, drained Cook the garlic, ginger, onion, courgettes and peppers in oil for 5 mins until starting to soften. Add the chilli powder and cook for 1 min then stir in the lentils, tomato purée, tomatoes and 250ml water. Cook for 15-20 mins. Add the sweetcorn and beans, and cook for a further 10 mins then serve with boiled rice. veg and bean chilli
Top Tip: You can add any other veg that you
fancy, so if you’ve got some carrots or beans
that need using just add them to the pot.
Serves 4
8 large sausages
1 tbsp vegetable oil
1 leek, sliced
1 onion, chopped
2 sticks of celery, chopped
1 large potato, peeled and chopped
1 tbsp of plain flour
½ pint of cider
1 apple, chopped
Salt & pepper to taste
Heat the oil and fry the sausages for 5 minutes,
then transfer to an ovenproof dish.
Add the celery, onion, leek and potato to the oil
and fry for 5 minutes. Stir in the flour and
continue to cook for 1 minute.
Gradually add the cider to the pan, then pour
over the sausages and add the apple. Season to
taste. Cover and cook in the oven at 180°C for 50
minutes. Serve with a thick slice of crusty bread.
sausage casseroleIf you fancy growing your own fruit and veg,
why not get involved with the Garden Society?
The Society is open to all students and staff,
no previous experience required!
We have regular planting and harvesting
sessions in our campus garden next to
the Quiet Centre, as well as workshops,
guest speakers and of course
social events too.
We're still growing, but with your
help and enthusiasm the society
can flourish into a tasty new
part of campus life.
For updates and other info go to:
gardensoc.wordpress.com
Twitter: @gardensocTop Tip: Vegetarian mince is cheaper than buying meat, and can be cooked straight from frozen so is always handy for a quick and easy meal. Serves 4 1 tbsp vegetable oil 1 medium onion, chopped 2 large carrots, chopped 1 clove garlic, finely chopped 1 x 400g can chopped tomatoes 1 large pinch dried mixed herbs 150g dried soya mince soaked in boiling water for 10 minutes then drained 675g potatoes, peeled and chopped Fry the onion and carrots then add the garlic, tomatoes, herbs and soya mince. Simmer for 15 minutes. Meanwhile, boil the potatoes until soft, then mash with a splash of milk and a knob of butter. Spoon the mince mixture into an ovenproof dish and cover with mash. Cook for 30 minutes at 180°C until golden brown and crusty on the top. Serve with your favourite fresh vegetables. veggie cottage pie
tomato potato bake
Serves 4
7 medium potatoes, peeled and sliced
5 large tomatoes, sliced
4 onions, sliced
2 spring onions, sliced
9 tbsp chopped fresh basil
2 tbsp chopped fresh parsley
2 tsp dry basil
1 tsp paprika
1 large pinch cayenne pepper
Salt and pepper to taste
6 tbsp extra virgin olive oil
Preheat oven to 200°C.
Combine all the ingredients in a large bowl and
season to taste. Transfer to a large, deep baking
dish, cover in tin foil and bake for 1 ½ - 2 hrs,
until golden, and the potatoes are nice and soft.
Remove tin foil 10 minutes before the dish is
ready. Serve with fresh salad leaves.
Top Tip: This makes a great vegan meal but if
you feel like it you could top with some
grated mature cheddar cheese.NOTHING
NOT A CONVERSATION
NOT A HANDSHAKE
OR EVEN A HUG
ESTABLISHES FRIENDSHIP
SO FORCEFULLY AS
EATING TOGETHER
-JONATHAN SAFRAN FOER
For more recipe ideas every Sunday, follow
Surrey Student on Twitter and Facebook
#BeyondBakedBeans
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