Vegetarian Sheet Pan Cooking E-Book

Liz Franklin

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2018

Beschreibung

What's not to love about sheet pan cooking? It is super-convenient, healthy, easy on the washing up and, as Liz Franklin proves here in 101 inspired meat-free recipes, big on flavour! More and more of us are cutting out animal protein and products from our diets, or at very least reducing them. Liz Franklin reveals how all manner of the truly scrumptious dishes can be created when oven, sheet pan and vegetables conspire. Most of the recipes are built on a rainbow of roasted vegetables, grains, cheese and vegan sources of protein, but there are also recipes for things you might not associate with oven cooking too – fabulous fritters, glorious soups and the best-ever baked porridge. Taking their lead from dishes enjoyed all around the world, recipes include delicious dishes from the Mediterranean, Middle East, Africa and The Americas as well as ideas designed to showcase your own local seasonal produce.

Leseprobe

VEGETARIAN SHEET PAN COOKING

VEGETARIAN SHEET PAN COOKING

101 recipes for simple and nutritious meat-free meals straight from the oven

LIZ FRANKLIN

Photography by Steve Painter

Senior designer Toni Kay

Editor Miriam Catley

Production controller Mai-Ling Collyer

Art director Leslie Harrington

Editorial director Julia Charles

Publisher Cindy Richards

Photography & prop styling Steve Painter

Food stylist Lucy McKelvie

Indexer Vanessa Bird

First published in 2018 by

Ryland Peters & Small

20–21 Jockey’s Fields, London

WC1R 4BW

and 341 E 116th St, New York NY 10029

www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Text copyright © Liz Franklin 2018

Design and photographs copyright

© Ryland Peters & Small 2018

ISBN: 978-1-78879-029-1

eISBN: 978-1-78879-135-9

Printed in China

The author’s moral rights have been asserted. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher.

A CIP record for this book is available from the British Library. US Library of Congress Cataloging-in-Publication Data has been applied for.

Notes:

• Both British (Metric) and American (Imperial plus US cups) measurements are included in these recipes for your convenience, however it is important to work with one set of measurements only and not alternate between the two within a recipe.

• All spoon measurements are level unless otherwise specified. A teaspoon is 5 ml, a tablespoon is 15 ml.

• All eggs are medium (UK) or large (US), unless specified as large, in which case US extra-large should be used. Uncooked or partially cooked eggs should not be served to the very old, frail, young children, pregnant women or those with compromised immune systems.

• Ovens should be preheated to the specified temperatures. We recommend using an oven thermometer. If using a fan-assisted oven, adjust temperatures according to the manufacturer’s instructions.

For Matilda Joyce the newest, most gorgeous and giggliest member of the family with all the love in the universe xxx

CONTENTS

Introduction

Breakfast & Brunch

Veg Box Heroes

Mediterranean Magic

Out of Africa

Asia and the East

The Americas

Sweet Treats

Index

Acknowledgements

INTRODUCTION

For many years, I tested and reviewed equipment and gadgets for a very well known high street retailer of kitchenware. Some of the implements and appliances I tested were really useful, some not so much, but at the end of the day, I found very few truly indispensable items. Most ended up at the back of a cupboard, packed off to the charity shop, or given away to friends (who probably now have them at the back of their cupboards). Conversely, a handful of simple essentials have stood the test of time and I’ve come to appreciate them more and more as the years have gone by – a good set of knives, some sturdy stainless steel saucepans – and a set of really robust roasting/sheet pans.

Once upon a time, the roasting pan might have been considered second fiddle to the all-important saucepan. The oven was reserved largely for cooking bread and other baked edibles, and for roasting meat, poultry and roast potatoes. Delicious and appreciated though these favourites were and still are, all manner of the truly scrumptious can be created when oven and sheet pan conspire. What makes the collaboration even more tempting, is that this magic can be achieved using just one sheet pan, and so the stack of dirty dishes heading for the sink is kept to an encouraging minimum. This fact in itself can help the whole business of making a meal much quicker to prepare and therefore less stressful – but the bottom line is that the results are utterly incredible! In short, what’s absolutely not to love about a way of cooking that is superconvenient, really relaxing, easy on the washing up and big on flavour?

When the lovely Julia Charles asked me to write this book, I couldn’t have been more thrilled; it combines so many of the food related things that I’m crazy about. As a once very strict vegetarian, I have long been a fan of loading up a pan with vegetables, pulses, grains and other goodies, throwing them in the oven and leaving them to look after themselves, and so the idea of a book concentrating on vegetarian and vegan recipes oven-cooked on a single sheet pan was something I couldn’t wait to get to work on.

Plant-based diets have never been more popular. Once considered a simple support act to a meat or fish dish, the vegetable is now the rising star – a fact now acknowledged by many of the world’s top restaurants. French chef Alain Passard has declared this ‘the golden age of vegetables’ and centres the whole menu at his Michelin 3 Star restaurant Arpege around the vegetables grown in the eatery’s gardens. At the height of my journey through serious vegetarianism, I was very much in the minority – eating out at even the best restaurants often resulted in the same old boring offer – a dry and dreary nut cutlet that had all the appeal of eating a chunk of old carpet. Now, as global issues highlight food related scares and scandals, we are all becoming far more aware of the animal cruelty involved in intensive farming methods, antibiotic resistance, the growing occurrence of lice infestation in farmed fish, and the huge implications of greenhouse gas emissions arising from the methane production that supports many of these systems. We hear regular reports from health experts on the probable link between over consumption of some animal products and disease, so there is little wonder that more and more of us are cutting out animal protein and products from our diets, or at very least reducing them.

The great thing is that we now have access to such a superabundance of wonderful, versatile and healthy vegetables and fresh herbs, and increasing numbers of us are growing our own as the popularity of allotments rises. We can easily shop for amazing spices and ingredients from around the world, and there are so many good things to provide the protein element of our meal without having to cook meat or fish.

Some of the recipes that follow are built on a bedrock of roasted vegetables and fruit. Heat from the oven helps to release the natural sugars in them and gives a glorious depth of flavour. Depending on what’s being cooked – there’s often a bonus of crispy edges. But there are recipes for things you might not associate with oven cooking too – glorious soups, fabulous fritters, and the best ever baked porridge. There are savouries to tempt, sugary treats to try – all bound up with inspiration from around the world. From Ethiopian Lentil Casserole, to Tex-Mex Vegetable Tacos with Chipotle Mayonnaise. From Salt Baked Celeriac with Blue Cheese and Honey-glazed Treviso to Cauliflower, Mango and Sultana Salad. Sweet Treats include Bay-scented Hasselback Orchard Fruits and Coconut Macaroon Queen of Puddings, with its billowing meringue crown. There are recipes to start the day, and even some to snack on.

Whether you are a long-time vegetarian or vegan, entertaining friends or family who may be following a plant-based diet, or simply trying to cut down on your intake of meat and fish – the following pages offer a whole host of tempting dishes to try. I hope you enjoy making and sharing them every bit as much as I have loved bringing them to life.

A Note on Sheet Pans

If there is one thing that I have learned from many years cooking both professionally and for family and friends, it is, without a shred of doubt, that buying good, solid sheet pans/roasting tins and looking after them will serve you well and save you money in the long run. Cheap ones will only buckle and possibly even rust. Over the course of the book, I have used three different sizes – all heavy duty carbon steel, and non stick – a large, flat sheet pan/roasting tray measuring 35 x 25 x 2 cm/13¾ x 9 x ¾ inches, a slightly smaller but deeper one measuring 30 x 23 x 5 cm/12 x 9 x 2 inches and a brownie pan sized 30 x 17 x 2.5 cm/11¾ x 6¾ x 1 inch and they have all been worth their weight in gold.

Storecupboard stars

The benefits of keeping a well-stocked storecupboard should never be underestimated – with quality always taking precedence over quantity. Better to keep small supplies of really great ingredients you’ll turn to time and time again than stockpile industrial quantities of things you won’t get to use before they’re stale and flavourless. The best kind of storecupboard should be one that naturally calls to be restocked regularly as it’s built on items you love to use almost every day. That way, you’ll find that you can always rustle up something for supper if you’ve had an especially busy day, or have unexpected mouths to feed.

Bottles

Oil – Unless otherwise stated, I have used extra virgin olive oil in the recipes throughout the book. It’s healthy, made from just one ingredient and, contrary to popular myth, can be heated to quite high temperatures. Buy a blended one for cooking, and something a little more special for drizzling and dressing. A bottle each of balsamic, red and white wine vinegar are all invaluable and I always keep sherry vinegar, rice wine vinegar and apple cider vinegar too. Also, soy sauce (dark and sweet Indonesian kejap manis), sriracha sauce (addictive) and good quality tomato ketchup.

Jars

Tahini, miso paste, palm-oil free nut butters (peanut, almond, cashew) wholegrain and Dijon mustards, passata/strained tomatoes, maple syrup, date syrup, and brown rice syrup are all valuable for a plant-based storecupboard. Dried spices and peppers are worth their weight in gold, but don’t buy in bulk unless you’re really going to use big quantities.

Cans

Coconut milk, chopped tomatoes, pulses/legumes (such as chickpeas, lentils and various beans) are all such useful ingredients to fall back on.

Packets

Salt flakes, pasta, rice (basmati, carnaroli), jumbo oats, spelt flakes, pulses/legumes and grains, nuts and seeds (keep these in the fridge though), nutritional yeast flakes.

In the fridge

For vegans, plant-based yogurts are indispensable. Nut and oat milks are delicious and versatile. Store fresh herbs in your fridge wrapped in slightly dampened paper towels to help keep them fresh for longer. And keep pots of fresh herbs on the windowsill ready to pick and add to your cooking, always!

BREAKFAST & BRUNCH

SLOW-BAKED PECAN & COCOA NIB GRANOLAWITH GOJI & GOLDEN BERRIES

Long, slow-baking gives granola a lovely flavour and crunchy texture, making this an absolute winner (and much cheaper than store-bought). Adding an egg white to the mixture helps the oats and seeds stick together in little clusters, but if you’d prefer it to be vegan-friendly, then simply leave the egg white out – the texture will just be a little more free-flowing.

Serve it with a good dollop of your favourite natural or coconut yogurt and some fresh fruit, adding a drizzle of honey or date syrup if you fancy a little extra sweetness.

250 g/2½ cups jumbo oats

100 g/¾ cup mixed seeds (sunflower, hemp, sesame, linseed, chia, etc.)

50 g/1¾ oz. coconut oil (or substitute olive oil)

50 ml/3½ tbsp brown rice syrup

a pinch of salt

1 egg white, lightly whisked

150 g/scant 1½ cups pecans, roughly chopped

100 g/3½ oz. golden berries

100 g/3½ oz. goji berries

50 g/1¾ oz. cocoa nibs

MAKES 10

Preheat the oven to 150˚C (300˚F) Gas 2. Put the oats and seeds into a bowl and grate in the coconut oil (or add the olive oil). Add the brown rice syrup and salt. Stir until evenly mixed. Add the egg white and mix through until the oats are coated and the mix is forming little clusters. Spread over a roasting pan and bake for about 40 minutes, until the granola is golden and crisp. Add the pecans and return to the oven for a further 5–10 minutes, until the nuts are lightly toasted. Remove from the oven and leave to cool before stirring in the berries and cocoa nibs. Store in an airtight container.

CRANBERRY BREAKFAST BARS

So these crunchy, fruity, seed-packed bars are perfect as a treat for breakfast on the move. They’re great to tuck into a lunch box too. Do please make sure to use ‘jumbo’ oats, rather than the fluffier ‘rolled’ porridge oats, or the bars won’t have such a moist and moreish texture. Look out for good-quality, plump juicy cranberries too.

180 g/1½ sticks butter, melted

180 g/1 cup minus 1⅓ tbsp light muscovado sugar

50 g/scant ¼ cup runny honey

200 g/2 cups jumbo oats

200 g/2 cups cornflakes

100 g/¾ cup mixed seeds (pumpkin, sunflower, chia, linseed, sesame, etc.)

100 g/¾ cup plump dried cranberries

a 30 x 17 x 2.5 cm/11¾ x 6¾ x 1 inch brownie pan, lightly greased and lined with baking parchment

MAKES 12–15

Preheat the oven to 180˚C (350˚F) Gas 4. Put the melted butter, muscovado sugar and honey together in a large bowl and stir until evenly mixed. Add the oats, cornflakes, seeds and cranberries, and mix until everything is evenly incorporated. Spoon the mixture into the prepared pan and bake for 20–25 minutes, until the mixture is golden brown and firm.

Leave in the pan to cool, and then cut into squares. Store in an airtight tin.

ROAST RHUBARB, BLACKBERRY & BLUEBERRY COMPOTEWITH COCONUT YOGURT

This three-fruit combo tastes every bit as lovely as it looks. Oven-roasting is a perfect way to cook rhubarb – it keeps its shape nicely (so long as you don’t overcook it and scoop a little too hard to get it out of the pan). A generous trickle of Grenadine is an optional extra, but it will add the prettiest pink blush to the juices – it’s a lovely ruby red syrup made out of pomegranate seeds (although do look out for the Real McCoy, as the cheaper, almost fluorescent brands are often just a mixture of corn syrup and colouring).

400 g/14 oz. rhubarb

200 g/1½ cups blackberries

200 g/1½ cups blueberries

60 g/2¼ oz. caster/granulated sugar

60 ml/¼ cup boiling water

seeds from 2 vanilla pods

50 ml/3½ tbsp Grenadine (optional)

400 g/scant 2 cups coconut yogurt, to serve

SERVES 4

Preheat the oven to 190˚C (375˚F) Gas 5. Trim the rhubarb and remove any stringy bits. Cut the stalks into 3 cm/1¼ inch lengths and arrange on a large, deep sheet pan. Scatter over the blackberries and blueberries. Mix the sugar and boiling water together in a jug and add the seeds from the vanilla pods. Stir in the Grenadine (if using) and pour the mixture over the fruit in the pan. Cover with foil and roast for about 12–15 minutes, until the rhubarb is just soft. Remove from the oven and serve warm, with the coconut yogurt.

BAKED OAT MILK PORRIDGEWITH PEARS, ALMONDS & DATE SYRUP

You might wonder why on earth anyone would want to oven-bake porridge, when it takes so little time to cook the conventional way? Well, it does mean that you can swap standing at the hob and stirring constantly for simply mixing everything together and leaving it to morph into breakfast heaven under its own steam, while you soak in the bath, practice your sun salutations, get ready for work, or even go back to bed with your book!

160 g/1¾ cups jumbo oats

1.2 litres/5 cups oat milk

75 g/½ cup mixed seeds

2 tsp vanilla bean paste

1 tsp ground cinnamon

3 medium ripe, but firm pears, cored and diced

80 g/⅔ cup mixed dried berries (sultanas/golden raisins, goji berries, golden berries, cranberries, etc.)

to serve

2 tbsp toasted flaked/slivered almonds

4–5 tbsp date syrup

extra oat milk

SERVES 4–6