Vegetarian Experiences: Pasta with Lentil and Red Pepper Sauce

My friend is visiting this week and we’re having a great time in the kitchen. Several years ago she and her partner and I and mine made the same decision to cut down on meat consumption. So during a visit is a perfect time to make new dishes and exchange favourite recipes. Below you will find one of the new recipes we tried and loved.

There’s no need to wonder why we made the decision to get off meat gradually. Research has shown that vegetarians (following a well-balanced low-fat high-fibre vegetarian diet) often have lower incidence of coronary artery disease, hypertension, obesity and some forms of cancer.

You don’t have to be a vegetarian to enjoy vegetarian dishes. So come on — abandon the idea that you have to eat meat every day and try a couple of meat-free days each week.

The staples of the vegetarian diet are fruits, vegetables, legumes, grains, seeds and nuts. Most vegetarians eat dairy products and free-range eggs.

• Fruitarians: Avoid all animal products and processed foods.
• Vegans: Avoid all animal products.
• Lacto-vegetarians: Eat dairy products but not eggs.
• Lacto-ovo-vegetarians: Eat both dairy products and eggs.
• Semi-vegetarians: Eat fish and/or chicken but no red meat. They are not officially classed as vegetarians.

A typical vegetarian diet closely matches expert dietary recommendations for healthy eating, being low in saturated fat and high in fibre, complex carbohydrates, and fresh fruit and vegetables. As long as you eat a variety of foods you will be getting all the nutrients you need.

A balanced vegetarian diet should include:

• Grains and cereals: Wholegrain bread, brown rice, wholewheat pasta, muesli.
• Legumes, nuts and seeds: Soya beans. kidney beans, split peas, lentils, almonds, cashews, sesame seeds
• Fruit and vegetables: As much as you want – think variety. Try new fruits and vegetables and include them in your diet every day
• Dairy or soya products: Look out for fat free and reduced calorie options for milk, yoghurts, cheeses.

Pasta with Lentil and Red Pepper Sauce (serves 4)
Ingredients

• 1 onion peeled and chopped
• 1 small red pepper deseeded and chopped
• 2tbs oil
• 1 clove garlic crushed
• 400g wholewheat pasta
• 1tsp basil
• 250g can tomatoes
• 100g split red lentils
• 1tbs tomato puree
• 400ml salted water
• 15g butter or margarine
• salt and pepper
• 1 pinch sugar
• grated cheese to serve

Method

1. Fry the onion and pepper in oil in a large saucepan for 10 mins then put in the garlic, basil, tomatoes, lentils, tomato puree and salted water.
2. Bring to the boil then turn down the heat to simmer gently uncovered for 15-20 mins until the lentils are cooked.
3. Season with salt and pepper and a dash of sugar.
4. About 15 mins before the sauce is ready half fill a large saucepan with lightly salted water and bring to the boil.
5. Add the pasta, easing the pasta down the water as the ends soften.
6. Boil rapidly uncovered for about 10 mins until a piece feels tender when you bite it.
7. Drain then return to the pan with the butter, salt and pepper.
8. Serve with the sauce and grated cheese.

Easy Recipes for New Vegetarians