Images courtesy of The Vegetarian Society
It’s National Vegetarian Week here in the UK, and this year the focus is on the most important meal of the day – breakfast!
Although I personally am not a vegetarian, I am actively trying to reduce the amount of meat in my family’s diet for health, environmental and ethical reasons. Eating meat free is delicious, nutritious and a great way for individuals to take small steps towards a more stable environment for us all. My family and I enjoy meatless meals several times a week, and I am a big supporter of the Meatless Monday and Meat Free Monday movements. If you would like to go a step further, and consider a totally vegetarian lifestyle, there is plenty of help and advice available at The Vegetarian Society website. You can find some of my own favourite vegetarian recipes on my Vegetarian Pinterest Board to help you get started as well.
While special breakfasts or brunches often have meat as the focus, I can promise you that there are lots of ways to eat a delicious, satisfying and nutritious meat free breakfast every day. I’ll be sharing some ideas on how to do that on the blog this week. This first recipe is a delicious suggestion from The Vegetarian Society.
Triple BLT (Baked Bean Banger, Lettuce and Tomato)
Preparation time 15 minutes (plus 30 minutes chilling time)
Cooking time 20 minutes
Can be vegan*
½ onion, sliced
2 tablespoons olive oil
100 grams (about 3½ ounces) mushrooms, chopped
1 standard can baked beans
½ teaspoon paprika
2 garlic cloves, crushed
½ teaspoon chopped fresh thyme
40 grams (about 1½ ounces) grated vegetarian cheese (or vegan ‘cheese’*)
1 free range egg (omit for vegan option*)
20 grams (about 3 large) sun dried tomatoes in oil, drained
1 teaspoon vegetarian Worcestershire sauce
¼ teaspoon vegetable stock powder
90 grams (about 3 ounces) breadcrumbs
25 grams (just under 1 ounce) pine nuts
2 teaspoons wholemeal flour
Salt and pepper to taste
1 free range egg, beaten (omit for vegan option*)
50 grams (¼ cup + 2 tablespoons or about 1.7 ounces) wholemeal flour seasoned with black pepper and paprika
200 grams tomatoes, chopped
1 small red onion, finely chopped
40 grams (about 6) sundried tomatoes, chopped
the juice of one lime
Black pepper and a little salt
A few salad leaves
4 bread rolls
four slices vegetarian cheese (or vegan ‘cheese’*)
Gently fry the onion in oil for five minutes until soft, then add the mushrooms. Continue to cook until most of the moisture from the mushrooms has evaporated. While this is cooking divide the tin of beans into two. Set half the can of beans aside and drain off the sauce on the remaining half.
Place the cooked onion, mushroom and drained baked beans in a food processor with the paprika, garlic, thyme, cheese, free range egg (*omit if vegan), sun dried tomatoes, vegetarian Worcestershire sauce, stock, breadcrumbs, pine nuts and wholemeal flour. Season with salt and pepper and whizz for 10 seconds. Allow the mixture to chill in the fridge for at least 30 minutes.
Shape the mixture into eight small sausages. Dip in the remaining egg (*omit if vegan), then roll in wholemeal flour.
Gently fry in olive oil for ten minutes, carefully turning from time to time.
To make the relish mix the tomatoes, red onion, sun dried tomatoes, lime juice, black pepper and a little salt in a bowl, then set aside.
For each serving, place salad leaves onto a bread roll, top with two sausages and relish. Finally, add a slice of vegetarian cheese (or vegan ‘cheese’*) to the frying pan and heat for 30 seconds. Top your sandwich with the cooked cheese. Heat the remaining beans and serve alongside your sandwich.
Reprinted with permission of The Vegetarian Society. Watch out for more delicious vegetarian breakfast ideas on The 21st Century Housewife this week!