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1 Cook the spaghetti in boiling salted water until just tender.
2 Chop the onion, green pepper and garlic finely. Heat the oil in a pan and sauté them for 3–4 minutes.
3 Chop the capers. Add them to the saucepan, along with the tomato paste, water and oregano. Bring to the boil, then lower the heat and simmer, uncovered, for about 5 minutes.
4 Drain and rinse the beans and add them to the pan with a little black pepper. Cook until the beans are thoroughly heated. Serve over the cooked drained spaghetti.
THURSDAY Creamy Curried Mushrooms with Bulgur Wheat
| IMPERIAL/METRIC | AMERICAN | |
| 2½ oz (70G) | bulgur wheat | 1/3 cup plus 1 tbs |
| 8 fl oz (225ml) | water | 1 cup |
| 1 small | onion | 1 small |
| 1 tbs | vegan margarine | 1 tbs |
| 4oz(115g) | mushrooms | 2 cups |
| ¼ tsp | coriander | ¼ tsp |
| ¼ tsp | cumin | ¼ tsp |
| ¼ tsp | turmeric | ¼ tsp |
| ¼ tsp | powdered ginger | ¼ tsp |
| 1/8 tsp | chilli powder | 1/8 tsp |
| 1 tbs | wholemeal (whole wheat) flour | 1 tbs |
| ½–2/3 cup | plain soya yogurt | ½–2/3 cup |
| sea salt to taste | ||
| ½ tsp | paprika | ½ tsp |
1 Put the bulgur wheat in a small saucepan, cover with the water (and a little sea salt) and bring to the boil. Then lower the heat, cover and simmer until the water is absorbed, which only takes about 10 minutes.
2 Chop the onion. Heat the margarine in a frying pan (skillet) and fry the onion until just beginning to brown. Slice the mushrooms and add them to the pan. Lower the heat and cook for about 3 minutes.
3 Grind the coriander and cumin if using whole seeds. Add the spices to the mushrooms and onions, and cook for 2–3 minutes longer, stirring occasionally.
4 In a small bowl, add the flour to the yogurt and stir well. Remove the mushroom mixture from the heat and stir in the yogurt mixture. Add salt to taste.
5 Spoon the bulgur wheat into a small fairly shallow ovenproof dish and spoon the mushroom mixture on top. Sprinkle with the paprika. Place under the grill (broiler) at medium heat and leave it there for about 5 minutes before transferring it onto a plate.
FRIDAY Millet Pilaf
| IMPERIAL/METRIC | AMERICAN | |
| 1 small | onion | 1 small |
| 4 tsp | vegetable oil | 4 tsp |
| 2 oz (55g) | millet | ¼ cup |
| sea salt to taste | ||
| ¼ pint (140ml) | water | 2/3 cup |
| 2 oz (55g) | flaked (slivered) almonds | ½ cup |
| 1 small | leek | 1 small |
| 1 small | courgette (zucchini) | 1 small |
| 2 oz (55g) | mushrooms | 1 cup |
| freshly ground black pepper | ||
| ¼ tsp | ground cinnamon | ¼ tsp |
1 Chop the onion. Heat 2 tsp of the oil in a saucepan and sauté the onion for about 3 minutes until tender but not brown. Add the millet and cook for another 2 minutes or so, stirring occasionally. Sprinkle in the salt and pour СКАЧАТЬ