Broccoli sauce with walnuts and lemon

Blender alert (see Note)

This creamy broccoli sauce is perfect for pasta, and so easy to make. Whizzed together with walnuts and seasonings, it is both surprisingly satisfying and creamy. The first time I cooked it, my reaction was that it was hard to believe that it was dairy free.  Broccoli is by no means a voyaging vegetable, because it keeps so poorly, but it is readily available in many places. This recipe is a particularly good way of using up broccoli, when has started to turn yellow and it's great if you haven't been able to use up the stalk.

I like to serve it with spaghetti, but I think it would go well with most varieties of pasta.

 

Serves 2 

 

Ingredients

 

1/2 broccoli

1/3 cup walnuts

1 clove garlic

1/2 tsp onion powder

juice of 1/2 lemon

1 tbsp nutritionalyeast

1/4 tsp chilli flakes

1 tbsp olive oil

salt and pepper

 

Instructions:

• Add about half a cup of water to a saucepan and bring it to the boil.
• Cut the broccoli into florets, and cut off the woody end. Peel the thick skin from the stalk and slice the stalk. (You can use a peeler, if you wish, but I find that you can loosen the skin from the base of the stalk and simply tear it off with your knife blade.) Boil the broccoli and stalk for 4-5 minutes until just soft.
• Remove from the pan, reserving the cooking water, and tip it into a blender or food processor.
• Add the walnuts, garlic, onion powder, lemon and olive oil to the blender with the broccoli and whizz them together until they form a smooth paste.
• Season generously with salt and pepper, then add a little of the cooking water, whizz again, and continue adding more water until it reaches a sauce-like consistency.  Check the seasoning, once the sauce is the thickness you want..
• In the meantime, cook your pasta of choice according to the instructions on the package. You can use some of the pasta water in the sauce to thin it to the correct consistency, if necessary.

Serve the sauce piping hot with the pasta, with more black pepper ground over it.

 

Note:

• If you don’t have a blender, you can still make this into a delicious sauce, but of course it won’t be as creamy.

Variations:

• Leave out the salt and/or lemon juice and add some salted lemon at the blender stage.
• Add freshly-grated nutmeg just before serving.
• instead of blending in the walnuts, chop them, to add additional texture to the sauce.
• Instead of using onion powder, chop a small onion and cook it with the broccoli.
• Rather than using this as a pasta sauce, pour it over vegetables or any main course dish.

Aubergine, spinach and tomato casserole

I invented this dish in Trinidad, where one of the shops had a very limited supply of fresh vegetables, but they nearly always included wonderful aubergines and beautiful, local spinach. You had to buy large quantities of both, so I would cook half the spinach in a recipe one day, followed by spinach and aubergine the next day, finishing up with aubergine alone on the third. This is the recipe I invented for day two!

I can’t really give a measurement for spinach. So often you have to buy it as is: by the bunch, already tied up, or by the bag, which frequently doesn’t mention the weight. If it includes the roots, there will be more wastage than, say, baby spinach. Put it this way: a huge amount of spinach disappears into very little. For two people you would probably want as much as would fit in a 3 litre (3 quart) bowl, before it’s washed and chopped. If the spinach still has its roots on, it will want very thorough washing. Sea water is fine for this, as long as it’s clean. Give the spinach a really good shake and wait until the meal is just about cooked before adding any more salt.

Serves 2

Ingredients

1 onion

2 garlic cloves

2 tbsp olive oil

1 aubergine

1 tsp oregano

6 juniper berries

400 g/14 oz can tomatoes

spinach, well washed

grated cheese

• Chop the onion, dice the garlic and fry them in the olive oil for five minutes.
• Meanwhile, chop the aubergine into chunky pieces.
• When the onion is softened, add the aubergine and stir it round until most of it is coated in oil. (Aubergine is like blotting paper, so don’t worry too much about getting it evenly distributed.) Turn down the heat, cover and cook for 10 minutes, stirring occasionally, until the aubergine is soft.
• Add the oregano; crush or chop the juniper berries and add these. Pour in the tomatoes, roughly chopping them with your spoon. Roughly chop the spinach and add this. Cover and cook for a further 5 minutes.
• Take the lid off and stir everything around so that it’s all mixed together. Smooth the top and sprinkle with the grated cheese. Turn the heat right down, insert a flame tamer and cook gently until the cheese has melted.

Serve with pasta or potatoes.

Notes:

• If you can lay hands on it, vegan cheese is fine for this. It’s also good with my 'Parmegan cheese', even though that doesn’t melt. Either put it on before serving, or add it at the table. Or both! 
• A green such as chard would substitute for the spinach, but kale and cabbage would take too much cooking. If you don’t have soft greens, serve a vegetable on the side.

 

Aubergine, with pesto and pasta

Gluten free with the appropriate pasta

 

This recipe is very freely adapted from one of Jamie Oliver’s. Firstly I tweaked it so that it just made one serving, then I tweaked it again for this blog to serve two, and then I adapted it for a voyaging locker, which probably doesn’t include fresh basil, but might and, I now believe should, include a jar of pesto.

Before going any further, not all jars of pesto are created equal. Some contain a ghastly green puree, while others look like something you’d be quite proud to make yourself and have a delightful texture, just like the Real Thing. When I first came across jars of pesto, I was inclined to believe what it said on the label about having to be kept refrigerated. However, my local supermarket sells small jars at a very reasonable price and as I wanted to try out different recipes for calzone, I thought I’d probably get through the jar quite quickly, anyway. I used most of it and then out of curiosity, left the near-empty jar in my locker. it kept for months.

I was also surprised how good it tasted: the one that looked the best value, “Pam’s” is not an expensive brand, so therefore there wasn’t much chance of it being made with Extra Virgin Olive Oil, pine nuts or Pecorino cheese - all of which would be found in a traditional pesto. In fact the ingredients were canola oil, 35% basil, sunflower seeds, cheese (unspecified), garlic, sugar :-(, salt and natural flavours, so it’s rather surprising that it does taste so good, which implies that the best part of the pesto is the basil. My “Pam’s” Pesto also included three e-numbers in the ingredient list: E202 - potassium sorbate, E270 - lactic acid and E300 - ascorbic acid, and I thought that before suggesting that others put it in their lockers, I should see what these were. I had a look online and even the most hysterical of ‘health-food’ sites seemed pretty chilled about lactic and ascorbic acid. There was a bit more tooth sucking about potassium sorbate, although it is derived from sorbic acid, which occurs naturally in rowan berries. It is very commonly used in all sorts of food production and the worst that anyone had to say about it was that if it is consumed in high doses during pregnancy, it might effect the DNA. Personally, I feel quite happy about my jar of pesto: my only genuine reservation is that it contains cheese, and I prefer to eat a vegan diet. The reason I’m rabbiting on about this is because fresh basil doesn’t keep well at all - even if you have a fridge and for something like this recipe, you wouldn’t want more than a quarter of a cup, which wouldn’t use up a whole bunch. However, by all means make your own pesto if you prefer!

Serves 2

Ingredients

1 large or 2 small aubergine

olive oil

salt

4 tbsp pesto

Pecorino cheese or "Parmegan"

pasta spirals or similar

6 cherry tomatoes

black pepper

• Cut the aubergine in half. Rub it – particularly the flesh, with oil and put it on a well-oiled baking sheet. Roast it at 180° for 35 mins. Or cook it in the pressure cooker until it’s tender, cut it in half and briefly fry it in a little oil so that the flesh is lightly browned.
• While it’s cooking, cut the tomatoes in half. The original recipe says to remove the seeds, but I don’t bother. Then cut them into fine dice.
• When the aubergine is thoroughly soft, let it cool and scoop out the flesh. Chop it all up, put it into a bowl and keep warm.
• Pour the pesto over the aubergine and mix it all up. Add olive oil for taste and texture.
• Now add a little bit of cheese.
• As soon as the pasta is ready, add some of the water to the aubergines so that you have a saucy consistency.
• Mix in the tomatoes.  Grind plenty of black pepper over it.
  
• Tip in the drained pasta and serve.

Pass round extra cheese, and maybe pine nuts, chopped almonds - or sunflower seeds at the table.

Notes:

• If you have fresh basil, some leaves would be a lovely addition when the pasta is served.
• I like aubergine skin, so I generally just dice the aubergine and mix it with the pesto.
• This isn’t particularly filling, so you might want to increase the pasta from what you normally would cook, or serve it with bread, or maybe even add some cooked white beans or chickpeas to the aubergine sauce.

Chana dal with courgettes

 

Edit   I made this the other night and found it rather bland, so decided to alter the recipe.  However, I then thought that this is actually a very good introductory curry for people who don't like their food too 'hot' or are a bit cautious about the whole concept of curry.  Therefore, I've decided to insert the additional ingredients in italics, so that you can decide whether or not to add them yourself.  The only really 'hot' addition would be chilli powder.

 

Chana dal are split white chickpeas and look very similar to yellow split peas. I've seen various ways of cooking this curry, some of which appear to have the chana dal served very firm. This one cooks them to a tender state; because it uses a pressure cooker, it also requires less time and fuel. This is a good curry for someone who wants to start out with ‛authentic’ curries, because there aren’t many spices and the only one that you're unlikely already to have in your lockers is asafoetida; on the other hand, you're not likely to find the recipe in most Western food blogs.

 

Courgettes/zucchini can sometimes present a problem for voyagers. In places where they’re grown, you are likely to be offered them frequently. When they're very fresh, they'll keep for days or even a fortnight without refrigeration, which is just as well, because a generous gift of courgettes will take up a lot of room in any fridge. I have on occasion, been swamped with them and I like this recipe, because you can use up your surplus of courgettes without requiring other vegetables for the recipe. If you are really swamped with them, you can make a courgette curry, without the dal and just use as many courgettes as you think will suffice for a full, main course!  Chana dal goes very well with the courgette: the different textures complement one another. If you're trying to use up your courgettes, you can add more than is recommended in the recipe, but remember that they produce a lot of moisture, so use the minimum with your dal when you cook it (ie 2:1 water to dal by volume). The end result is an attractively colourful dal, with the green courgette and the red tomatoes a pretty contrast to the yellow dal.  However, if you don’t want to use fresh tomatoes, or part of a tin, you can add purée to get the flavour.

Serves 2

 

Ingredients

 

1/2 cup chana dal

1 cup water

1/8 tsp ground turmeric

1 medium courgette, cut into half moons

1/4 tsp salt

1/4 tsp Kashmiri chilli powder or 1/8 tsp cayenne

1 tbsp oil/ghee/coconut oil

1/4 tsp cumin seeds

1/4 tsp mustard seeds

pinch asafoetida (omit if GF)

1/2 tsp garlic paste

1/2 tsp ginger paste

1 green chilli, minced

1 small onion, finely chopped

1 medium tomato, chopped (or I whole canned)

1 tsp ground coriander

1/2 tsp dried fenugreek leaves

Method:

• Put the chana dal in the pressure cooker, together with the water and turmeric, bring up to pressure and cook for 7 minutes. Reduce pressure naturally.
• Once you can take the lid off, add the courgette and salt. If the dal is very dry, add a couple of tablespoons of water.
  
• Cover the cooker and put it over a low flame and gently simmer the dal and courgette until the latter starts to soften, at which stage you can remove the lid, because by then the courgettes will have exuded their juices. Now add the chilli powder. Keep an eye on it so that it doesn’t overcook – you still want a bit of texture in it. Add more water, if you think it needs it, but usually the courgettes let out a lot of moisture.  (If you want the courgette to be a bit softer, just replace the lid and bring the cooker back up to pressure.  Immediately remove it from the heat and let it lose pressure naturally.)
  
• Make the tempering. Put a small frying pan over a medium heat and add a glug of oil or a scoop of ghee or coconut oil.
  
• When the oil is hot, add the cumin and mustard seeds and let them sizzle for a few seconds. (If you’re not sure the oil is sufficiently hot, just put a few in the pan first.)
• Now add the asafoetida and the onion - don’t let the asafoetida burn.
• Cook for about a minute and then add the ginger, garlic and green chilli. Cook until the onion becomes translucent.
• Now add the chopped tomato and coriander and cook for a further couple of minutes.
• By now the courgette should have softened. Check the texture, taste to see there is sufficient salt and then pour in the tempering. Add the dried fenugreek leaves.
  
• Carefully, mix everything, ensuring you neither mash the chana nor break up the courgette,  and simmer for a further 5 minutes.

Traditionally, this curry is served with roti or naan, but you can serve it with rice if you’d rather.

Notes:

• If you don't have chana dal, then yellow split peas will work fine. They may cook a little more quickly, so it’s probably worth letting the pressure off after 5 minutes and checking them.
• Use 1 clove garlic, finely chopped instead of the paste
• Use 1/2 tsp ginger, grated instead of paste.
• Use a few cherry tomatoes, halved, instead of the chopped tomato, or, as suggested in the intro, 1 tbsp tomato purée.
  

Mushrooms and Brussels sprouts with creamy hemp sauce

Blender Alert

I love Brussels sprouts and it always seems a bit of a shame to use them as an addition on the side rather than star of the show. They go very well with mushrooms and mixed with this thick hemp sauce, shine in a really good combination to go with pasta.

Hemp seeds, aka hemp hearts

Hemp seeds, also known as hemp hearts, are one of the latest wonder foods, but I particularly like them for making vegan milk and a cream for cooking, because there’s no need to soak them first. Hemp is also a very low-impact crop to grow, requiring little water and no fertiliser; it doesn’t have to be grown in the tropics and processing the seeds doesn’t mean (generally) women are using caustic chemicals, often with inadequate protection, so we should certainly use it in preference to cashew nuts. To serve, linguine, or fettuccine are my choice.

Unfortunately, you really do need a blender or this sauce, although, of course, you could take the concept and use some other form of cream.

Serves 2

Ingredients

olive oil

2 cloves garlic, minced

1/2 medium onion, diced

200 ml water

1/2 cup hemp seeds

1/2 tsp mushroom stock powder

2 tbsp nutritional yeast

1/4 tsp salt

generous grind black pepper

2 cups Brussels sprouts, trimmed and halved

6 or 8 button mushrooms, thickly sliced

fettucine or linguine – about 25mm/1” dia. stacked on end

Parmesan cheese to serve

Method

• Heat some olive oil in a saucepan over a medium heat. Add the garlic and onion and cook for a couple of minutes, until the onions become translucent. Remove from heat.
• Now add the cooked onion and garlic to a blender, together with the water, hemp hearts, stock powder (if using), nutritional yeast, salt and pepper. Blend for a minute or so to make a smooth and creamy sauce. Taste and adjust seasonings.
• Put some more oil in the saucepan, and add the Brussels sprouts and cook for a few minutes, until they start to brown on the edges.
• Meanwhile, add water to another saucepan and bring to the boil for the pasta. When it’s boiling, cook the pasta as usual.
• Now add the mushrooms to the sprouts and fry for a few more minutes, stirring frequently, until they are browned. A pinch of salt might help here.
• Lower the heat and add the prepared sauce to the vegetables and stir to combine. Gently cook the sauce until it’s thick. When the pasta is cooked, add it to the pan, saving the pasta water, into a jug. Use some of this water to rinse out the blender and add to the pan.
• Cook the sauce a little longer: if it seems too thick, add more of the pasta water.

Serve immediately with extra hemp seeds and/or Parmesan or vegan "Parmesan" cheese.

Notes:

• The pasta sauce will thicken quickly once heated. Keep a close eye on it. If it is too thick, add extra pasta water to loosen it up.

Variations:

• You could use other vegetables, such as asparagus, green beans, mange-tout peas, etc instead of the Brussels sprouts. But the latter are particularly good!

• One alternative I would recommend is broccoli, but cut it into very small florets, the same size as half a sprout, otherwise the sauce won’t coat everything evenly.
• Substitute dried mushrooms for fresh, if these are unavailable.

 

Pasta with chickpeas and vegetables in tahini sauce

I have just suggested 'Pasta' for his recipe, because it will really go with just about any short pasta.  Indeed, if you make more sauce, it would also successfully coat a longer type of pasta.  While I've suggested specific vegetables, this is essentially a meal that can be made using ingredients you’d have in your lockers, with whatever vegetables you have to hand. There is, however, one proviso to this: I suggest sprinkling black sesame seeds over the meal when it’s served: white sesame seeds can be used as a substitute, but the black ones look and taste great!

 

Serves 2

 

Ingredients

1/2 cup of chickpeas, soaked and cooked

olive oil

1 onion, chopped

2 cloves garlic, minced

about 4 button mushrooms, sliced

1/2 red pepper, chopped

1/4 tsp salt

1/4 tsp chilli flakes, or to taste

about 6 florets from a head of broccoli

4 handfuls of pasta, such as fusilli

2 tbsp tahini

reserved water from the pasta

salt and pepper

1 tbsp black sesame seeds

 

Method:

• Cook the chickpeas in the usual way and set aside.
• Add olive oil to a large saucepan over a moderately high heat.
• Add the onions and garlic and cook for a few minutes until the onions are softening, stirring frequently to ensure nothing burns.
• Add the mushroom and red pepper and sprinkle with salt, stir into the onions and garlic and cook for a few minutes until there is some colour on both the onions and red peppers, then lower the heat. Add in the chilli flakes, stir well and cover. Leave over a low heat while you cook the pasta.
• Bring salted water to boil in a saucepan and throw in the pasta. Stir well to ensure that it doesn’t stick together. Bring back to the boil, cover and lower the heat so that it doesn’t boil over. Set the timer for 5 minutes
• When the timer rings, add the broccoli florets and cook until both pasta and broccoli are just not soft. If you like crunchy broccoli, wait a bit longer before adding it.
• While this is cooking, put the tahini into a small, together with generous amounts of salt and pepper. When the pasta and broccoli are done, remove them from the water, using a slotted spoon, or drain the water into a jug, and add them to the vegetables.
• Add a tablespoonful or so of pasta water to the tahini and mix to a smooth consistency. Tahini varies tremendously in how thick it is, but you want to end up with a sauce that pours easily and will coat the pasta and vegetables. Mix with a butter knife or mini whisk until it becomes a creamy colour, then add to the pan.
• Stir gently until everything is mixed and serve.

Garnish with a generous amount of black sesame seeds.

 

Note:

• If you have no black sesame seeds, substitute with white.
• I'm not sure the pasta water has the same effect when used with gluten-free pasta, but it can't do any harm!
  

Variations: 

• Use white beans instead of chickpeas.
• Replace the broccoli with cauliflower florets.
• For a voyaging variation, use chopped cabbage.
• Add green beans or asparagus with or instead of some of the other vegetables.
• Replace the red pepper with carrot.
• Add a couple of tbsp of freeze-dried peas with or instead of some of the vegetables.
• Use bulgur wheatinstead of pasta. In this case you will have to cook the broccoli separately.
• Add chopped fresh herbs, if you have some.

Mushroom Strogonoff, with lentils and pasta

Even ‛traditional’, meat-based strogonoff seems to vary considerably. In USA, it’s usually swamped with sour cream (which is generally both thickened and soured artificially); in Europe they are more likely to stir a couple of tablespoonfuls of crème frâiche into the sauce. They also include a little tomato purée and Dijon mustard is essential: although mushrooms and onions weren’t included in the original recipe, mustard most certainly was. Neither tomato purée nor mustard is generally mentioned in USAnian recipes. A little white wine or brandy can be added for special occasions.

Apparently allspice was in the original recipe. I also include paprika for its earthiness, which I really like.

Many vegan versions of this don’t use a ‛meat’ equivalent at all, so couldn’t really be much further from the original. I like the combination of textures of either seitan or lentils with the mushrooms and I cook this meal in two different ways. The seitan looks more like the original, the lentils are quicker to prepare. I decided to put them as two separate posts, because they need slightly different cooking and also, different pans.

Serves 2

Ingredients

olive oil

4 or 5 medium/2 cups sliced button mushrooms *

1 small OR 1/2 onion finely chopped or sliced

1/2 cup whole lentils

1 cup water

1 tbsp flour

1/4 cup brandy or white wine

1/4 cup mushroom stock or water

salt and black pepper to taste

1/2 tsp ground allspice

1 tsp paprika

1 tsp Dijon or brown mustard

2 tsp tomato paste

1 tbsp (vegan) crème fraîche

Method:

• Heat some olive oil in a pressure cooker, over a medium-high heat and add the sliced mushrooms. Cook them for about 5 minutes. Remove them from the pan and set aside.
• Add some more olive oil and when it’s hot, add the onions. Cook until just turning translucent but not browned.
• Add the lentils and stir around with the onions for a minute or so, pour in a cup of water, put on the lid and bring up to pressure. Cook for 10 minutes and let the pressure come down gradually.
• Put the pan back over the heat, remove the lid, sprinkle on a little flour and stir to coat everything and cook off some of the raw flour taste.
• Add the brandy or (far more likely!) wine to the pan.
• Stir in the mushroom stock or water, salt and black pepper, allspice, paprika, mustard and tomato purée. Mix well and simmer gently for about 10 minutes so that the flavours combine.
• Stir in the crème fraîche and the reserved mushrooms, and cook for a few more minutes. Don’t let it boil.

Serve with pasta, mashed potatoes, fried potato wedges or whatever takes your fancy. (I like either fettuccine or smashed potatoes.

Notes: 

• *If you have lots of mushrooms, or they’re cheap, feel free to use a lot more! Other varieties would be as good, not better, than button mushrooms.
•  Instead of crème fraîche, use yoghurt, or vegan cream plus 1/2 tsp lemon juice or vinegar.

 

Mushroom and cauliflower soup

 

I created this soup one winters’ night, when I had a few mushrooms left in the locker, and was growing tired of an everlasting cauliflower that I'd bought. It was, I admit, a huge one, but as it was the same price as the other ones, which were two-thirds the size, and super-expensive to boot, I went for the best value for money. I love cauliflower, but after 6 consecutive nights of eating it, I was ready for a change.

When I'm looking at recipes on line, I often see people suggesting puréeing cauliflower to make a thick and creamy sauce. I thought I’d try this idea, to save mixing up a nut cream – and also out of curiosity. The resulting soup was delicious – better than I’d hoped for – and I had the added satisfaction of cooking it on my little fire. It is therefore very much a cream of mushroom soup. With a slice or two of home-made longevity bread, it made a filling and warming meal.

 

Serves 4 as a starter, 2 as a main course

Ingredients

 

4 or 5 large mushrooms or the equivalent if smaller

1 bay leaf

4 cups water

1 onion, chopped

1 large clove garlic

olive oil

approx 2 cups cauliflower florets

1/2 tsp ground coriander

1/4 tsp za’atar or dried thyme

1/2 tsp mushroom stock powder

grated nutmeg

salt and pepper

Method:

• Cut the mushrooms into chunks – about the size of a small, button mushroom.
• Put a cup of water into a large saucepan, together with a bay leaf and the mushrooms and bring to the boil.
• Simmer gently for a few minutes while you chop the onion and garlic.
• Pour the mushrooms and water into a bowl and set aside.
• Using the same pan, heat the olive oil and then add the onion and garlic. Fry gently for about 5 minutes until translucent. Turn down the flame if they’re starting to colour.
• In the meantime, divide the cauliflower into florets and dice any stem that you’ve cut off in the process. Add to the pan when the onions are softened.
  Add in the ground coriander and stir everything around until the cauliflower is evenly coated.
  
• Pour in the remaining three cups of water together with the water that the mushrooms have been sitting in. Leave the mushrooms to one side.
• Now add the za’atar or thyme and mushroom stock powder, if you have any. Bring to the boil and then simmer over a moderate heat until the cauliflower is completely softened.
• When it's cooked, mash the soup into a thick purée, or use a stick blender.
• Return to the heat and add the mushrooms. Grate over nutmeg and add salt and pepper to taste. Be generous with the black pepper – the soup can take it.

Note:

• Add some dried mushrooms to the water, with the fresh mushrooms for increased depth of flavour.
   
  
  
  

Croutons

Home-made croutons are about as different from the packaged version sold to decorate your Cæsar Salad, as home-made bread is from white sliced. They only take a few minutes to make and their crunchy texture ideally complements creamy soups. If you are having soup for lunch or as a substantial starter, they add bulk without being overly filling and make a pleasant change from bread and crackers. They're also an excellent way to use up stale bread.

Serves 2 for a meal, 4 for a starter

Ingredients

 

2 slices bread, about 1 cm (1/2 in) thick

2 tbsp olive oil OR 1 tbsp olive oil and 1 tsp butter

Method:

• Cut the bread into cubes.
• Heat some oil in a frying pan over a high heat. Test by dropping in one of the croutons: it should sizzle straight away. Don’t be impatient. If the oil is too cool, you will end up with oily, soggy bread cubes. Put the bread cubes into the pan and spread them out in an even layer. Cook them in batches, if needs be – they want to be one layer thick to make it easy to move them around.
• Turn them regularly until they are golden on at least two sides: lower the heat if they are threatening to burn.
• Remove with a perforated spoon – they cook far too quickly to fool around with tongs – and place in a bowl, lined with a kitchen towel, if you wish.

Notes:

• Croutons are best cooked when the soup is ready to serve, so that they retain their crispness.
• If you are happy doing so, you can deep fry them.

Variations:

• Add 1 tsp curry paste or powder to the cooking oil.
• Fry a diced garlic clove with the bread.

Cauliflower soup

I first came across this soup in Norway in 1985 and have loved it ever since. Although using a cauliflower for soup may seem rather extravagant, you can usually get two meals out of a very large one and make use of the stem, to boot. I love this soup; it has a delicate, creamy flavour, which is even more delicious if you can make it with butter rather than olive oil. I like to serve it with herb bread.

If you have any choice, try to use a floury potato for this soup; for once, it should be peeled because the soup should end up as a thick, greeny-white purée, which would be less attractive with bits of potato skin.

Use 1/3 seawater to 2/3 fresh, if the sea is clean, and leave out the salt.

 

Serves 4 to 6 as a starter, 2 for a main course

 

Ingredients

 

2 tbsp butter OR olive oil/1 onion, diced

1 large potato, peeled and chopped

1 small or half a large cauliflower

2½ cups water

1 tsp salt

2½ cups (plant) milk/pepper

grated nutmeg

 

Method: 

• Melt the butter/oil in a large saucepan.
• Add the onion and potato and cook gently until they’re softened. Don’t let them brown because the soup is meant to end up white.
• When you can easily stick the point of a knife into the potatoes, break the cauliflower into the pan. Dice the stalk. Don’t use the leaves – they’re too dark. You can, however, use their white stems.
• Add the water and salt and bring to the boil. Cover and simmer for 15 minutes, by which time the cauliflower should be thoroughly cooked.
• Take a potato masher or stick blender and purée the soup.
• Pour in the milk and bring back to simmering point for a few more minutes, adding generous amounts of pepper.
• Pour into warmed bowls and grated nutmeg over before serving.

Variations: 

• Replace some of the milk with cream for an extra luxurious soup.
• Sprinkle the soup with toasted, flaked almonds.

Italian chickpea Soup

This is a substantial and well-flavoured soup, suitable for winter lunches or a main meal. It would go very well with sun-dried tomato bread. The ingredients are not really voyaging vegetables, but they keep reasonably well and you would still be able to make this soup a week into your passage.

 

Use 1/3 seawater to 2/3 fresh, if the sea is clean, and leave out the salt.

Serves at least 8 as a starter, 2 or 3 for a main course

Ingredients

 

3 large sticks of celery

1 leek

1 cup chickpeas, soaked

5 cups boiling stock or water

2 bay leaves

1½ tsp oregano

3/4 tsp rosemary

1/4 tsp chilli

14 oz/400 g tin of diced tomatoes

 handful of finely chopped fresh basil or parsley, or 1 tsp dried basil

2 tsp balsamic vinegar

salt and pepper

Method:

• Thinly slice the celery.
• Trim the leek, removing the root end and any discoloured outer leaves; trim the top. Slice thinly, washing any slices that have grit or soil lodged in them.
• Drain the chickpeas and put them in your pressure cooker, together with the water/stock, celery, leek, bay leaves, oregano, rosemary and chilli.
• Bring to pressure over a high heat and then cook at high pressure for 20 minutes. Reduce pressure naturally.
• Remove the bay leaves and discard. With a slotted spoon, take out 4 or 5 spoons of chickpeas and put them in a bowl together with half the tomatoes. Mash together to thicken the soup.
• Put the tomato/chickpea mix back in the pressure cooker together with the parsley or basil and the vinegar. Season with salt and pepper.
• Simmer for a further few minutes so that the tomato flavour permeates the whole and serve hot. 

Variations:

• Add (vegan) Parmesan cheese at the table.
• Try using butter beans instead of the chickpeas

Corn Chowder

This recipe is a vegetarian replacement for fish chowder and I think that it is equally good: it’s rich and filling – definitely a main-course soup when served with hunks of bread. For all that, it would make a good starter, if you followed it with a light main course.

Use 1/3 seawater to 2/3 fresh, if the sea is clean, and leave out the salt.

 

Serves 4 to 6 as a starter, 2 for a main course

Ingredients

1 onion, chopped
1 garlic clove
4 mushrooms, sliced
1 green pepper, chopped
2 potatoes, diced
2 tbsp olive oil
2 tbsp gram flour
2½ cups water OR vegetable stock
1 cup (vegan) milk
400 g (14 oz) can sweetcorn
1/2 tsp cracked black pepper
salt
1 cup (vegan) single cream

Method:

• Heat the olive oil in a large saucepan and add the onion, garlic, mushrooms and green pepper. Don’t let them brown – the soup is meant to be very pale. If you prefer, you can ‛sauté’ them in a little water until they are softened, and then add the olive oil.
• While this is happening, peel and chop the potatoes. (If you prefer not to peel them that’s fine, but the bits of peel do rather spoil the appearance of the soup.) Add to the pan, stir and fry for a few minutes. Lower the heat, cover and cook for about 5 minutes.
• Put 1/2 cup of the water in a mixing cup, add the gram flour and whisk to a smooth paste.
• Add this to the pan, together with the rest of the water. Stir gently until the soup is about to boil, so that the gram flour is properly incorporated.
• Lower the heat and cook until the potatoes are tender – about 10 minutes.
• Add the sweetcorn and the milk; reheat until boiling. 
• Stir in the cream and reheat just before serving.

Variation:

• 1/2 tsp paprika or chilli adds variety
• If you can get hold of any, a handful of chopped, fresh parsley added with the cream is delicious.
• Use dried mushrooms, soaked in a little hot water for half an hour, to turn this into a voyaging soup.
  

Note: 

• Although the potatoes serve to thicken the chowder, they should not disintegrate and disappear. If you can only get very floury potatoes, this is unavoidable, but they won't spoil the flavour of your creation.

Minestrone soup

The name ‘Minestrone’ has become something of a catch-all for a tomato, vegetable and pasta soup. I don’t pretend that the following version is any more authentic than most, but it certainly is attractive and full of flavour. I usually use black-eyed peas, because they enrich the colour of the soup, but it’s equally good made with whole lentils or chick pea(s).

Use 1/3 seawater to 2/3 fresh, if the sea is clean, and leave out the salt.

 

Serves 4 to 6 as a starter, 2 for a main course

 

Ingredients

2 tbsp olive oil
2 onions
2 garlic cloves
1 carrot
1 stick celery OR 1 tsp celery seed
4 cups water
1/4 cup black-eyed peas
1 cup chopped cabbage
a piece of Pamesan cheese rind

14 oz/400 g tin of chopped tomatoes

2 tsp Annie's Mixed Herbs

about 20 lengths of spaghetti

salt and pepper

 Parmesan cheese

Method:

• Heat the olive oil in the pressure cooker.
• Chop the onions and garlic and cook over a fairly high heat until they’re starting to brown. 
• While this is happening, dice the carrot and the celery (seed). Add to the other vegetables. 
• Pour in the water, add the black-eyed peas and bring to the boil. Pressure cook for 10 minutes. Reduce pressure gradually. 
• When you can safely remove the lid, add the chopped cabbage to the pan. Return it to the flame. If you’re using the Parmesan cheese rind, cut this into small dice and add. 
• Empty the tomatoes into the pan and mix them in.
•  Now add the herbs and stir thoroughly. 
• When the soup is boiling once more, lower the heat to a simmer, break the spaghetti into 25 mm (1 in) lengths and add this. Stir to separate the pieces of pasta.
• Add salt and pepper. Minestrone responds well to ½ tsp of cracked black pepper. Taste after a couple of minutes to see if it needs more salt.
• Cook until the spaghetti has softened – you can bring it back up to pressure for 3 minutes if you wish.
• Serve with chunks of bread and, if you have it, plenty of Parmesan cheese.

Variations:

• Use cannellini beans instead of the black-eyed beans. These will need soaking first. Or you could use a can.
• Replace the cabbage with kale
• Add 2 tbsps of freeze-dried peas
• Add chopped pepper to taste
• Replace the celery with 1 tsp celery seed
• Use chopped tomatoes in purée for a thicker soup.
• Add 1/4 tsp dried chilli flakes
  

Note:

• Vegans can use home-made vegan "Parmesan" cheese!

Mushroom soup

 

Mushroom soup is lovely and because mushrooms are often something of a luxury, is worth making with extra love and care. There are several variations on the theme, which I give below. The initial recipe is adapted from one of Rose Elliot’s and produces a very elegant concoction, ideal for entertaining. The ones that follow are a little more down to earth.

Butter gives a richer flavour than olive oil.

Use 1/3 seawater to 2/3 fresh, if the sea is clean, and leave out the salt.

 

Serves 4 for a starter, 2 for a main meal

 

Ingredients

 

3 cups mushrooms

1 small onion

1 garlic clove

1/2 tsp tarragon

1 tsp green peppercorns, crushed

2½ cups water

(vegan) milk

4 tbsp butter OR 2 tbsp olive oil

3 tbsp flour

salt

freshly grated nutmeg

hot sauce/cracked black pepper

2 tbsp sherry

Method:

• Remove the stalks from the mushrooms and put them in a large saucepan, together with the quartered onion, garlic clove, tarragon and green peppercorns. Add the water and bring to the boil; leave to simmer for at least 10 minutes to create a stock.
• Pour the liquid through a sieve into a measuring jug and make up to a litre with the milk. Discard the mushroom stalks, etc.
• Put half the butter/olive oil into the saucepan and, when it melts, stir in the flour and mix it for a few moments. Remove the pan from the heat, pour in the contents of the jug and stir until everything is thoroughly blended. Make sure that all the flour and butter mixture is cleared away from the corners of the pan.
• Return the pan to the heat and bring to the boil, stirring continually. Lower the heat and continue to stir for another 2 or 3 minutes to cook the flour. Put to one side.
• Slice the mushrooms and fry them lightly in the remaining half of the butter. When they’re softened, add them to the milk mixture in the saucepan.
• Reheat to a gentle simmer while carefully seasoning with the salt, nutmeg and hot sauce/cracked black pepper
• Simmer for a further 3 or 4 minutes to let the flavours blend. Better still, make the soup several hours before you need it and let it stand, with a lid on, until you want to eat it. Reheat just to boiling and serve with a dollop of sherry in each bowl. 

Variations:

• For a simpler and quicker soup, dice the onion and garlic and fry it in the butter until soft. Chop the mushrooms and cook them for a few minutes. Add 1 tbsp cornflour, 2 cups water and 2 cups milk. Stir until the cornflour is dissolved and then add the tarragon and green peppercorns. Bring to the boil, stirring constantly, season and then simmer for 5 minutes. You can still serve this with the sherry!
• Try making a Lentil and Mushroom soup: Add half a cup of whole lentils.  Use a standard onion, garlic clove, half the butter or olive oil, the tarragon and green peppercorns, 4 cups water and seasoned salt. Fry the vegetables, add the tarragon and green peppercorns, then throw in the lentils and cook under pressure for 10 minutes. Mash the soup with a potato masher or stick blender and then season with the salt.
• For Mushroom and Potato soup: use a chopped onion, 3 cups sliced mushrooms, 4 chopped potatoes, a litre of water, salt and pepper. Fry the vegetables, add the water, bring to pressure and cook for 5 minutes. Mash lightly to thicken the soup and season. You can substitute milk for up to half the water if you want; or stir in cream after the soup is cooked.
• Use brandy instead of sherry

Notes:

• While this soup is also good with oyster mushrooms, I don’t recommend cremini, portobello or Swiss mushrooms, which make the soup too dark.
• To make this soup gluten free, use 1 tbsp cornflour instead of the flour.