October is a month when there seems to be plenty of fruit and vegetables about, but the seasonal vegetables I’ve chosen for this month’s recipes are:
- Leeks
- Broad Beans
- Fennel
Each of these seasonal vegetables can be used on their own, but excel as ingredients in recipes where their own distinctive character and flavour come into play.
Here’s a brief outline of each of these seasonal vegetables and how to prepare and cook them…
Leeks
Leeks are usually cooked before eating and go particularly well with lamb and pork. Serve as an accompanying vegetable in a cheese or white sauce, or sauté whole leeks in butter, wrap in ham, sprinkle with grated Cheddar cheese and bake in the oven for a simple starter.
How to Prepare
The layers between leeks can trap grit or soil so they should be thoroughly washed before use. If serving whole leeks, stand the leeks upside down to soak in a tall jug of water, so that any dirt will float out. If you are using sliced leeks cut off the root and any of the green top that looks tough and slice and rinse thoroughly under cold running water.
How to Cook
Leeks can be pan-fried, baked, braised or roasted. To pan-fry, heat a little olive oil and butter in a frying pan, add the prepared whole leeks and cook gently for 10-15 minutes or until tender. To bake, preheat the oven to 190C, gas mark 5, place the prepared leeks in an ovenproof dish, cover with cheese or white sauce and bake for 30 40 minutes or until tender. To braise leeks, pour 3 cm chicken or vegetable stock into a frying pan, add the leeks, cover and cook gently for 15-20 minutes or until tender. To roast preheat the oven to 200C, gas mark 6. Add 2 tbsp olive oil to a roasting tin and heat in the oven, add the leeks, season well and roast for 35-45 minutes or until tender.
How to Store
Keep in the fridge for 4-5 days.
Broad beans
Broad beans are small oval shaped creamy green beans with a distinctive flavour and a smooth creamy texture. They are available either in the pod or removed from the pod. Choose young small tender plump pods or small beans for the best flavour.
How to Use
Broad beans are usually served cooked and can be eaten hot or cold. They can be served simply with a sprinkling of fresh herbs such as parsley, chives, dill or thyme, or include cooked broad beans in salads. For a quick, tasty supper fry some chopped streaky bacon, stir in some cooked broad beans, sprinkle with salt, pepper and fresh parsley and serve with warm crusty bread or mashed potato.
How to Prepare
Small broad bean pods up to 7 cm long, with the beans inside, are quite a delicacy, if you’re lucky enough to find them they can be cooked whole simply wash and top and tail before cooking. To remove larger beans from the pod, snap off one end of the pod and split it open to reveal the broad beans. Wash the beans before cooking.
How to Cook
Broad beans can be boiled or steamed. Cook small broad beans in the pod in boiling water (without any salt or the skins turn tough) for 5-7 minutes until just tender. Cook broad beans in boiling water (don’t add salt or the skins tend to toughen) for 5-10 minutes or steam for 7-12 minutes, the cooking time will depend on the size and age of the beans really fresh, small beans will cook quickly while larger, mature beans will take longer. When cooked, remove larger beans from their skins as they may be tough.
How to Store
Keep refrigerated after purchase.
Fennel
With its creamy white bulb, pale green stalks and feathery leaves fennel is a pretty vegetable that is packed full of flavour. It has a distinctive aniseed flavour that goes particularly well with fish or chicken dishes. All parts of the vegetable are edible the bulb and stalk can be sliced and eaten raw or cooked and the fine leaves can be used as a garnish. Mini fennel is also available and is ideal for cooking whole. Choose small, pale green or white unblemished bulbs as dark green bulbs tend to have a bitter flavour.
How to Use
Fennel can be eaten raw or cooked. Serve slices of raw fennel with French dressing or garlic mayonnaise for dipping or as part of a salad. It can be braised and served as a side dish or cooked in a tomato sauce and topped with cheese for a supper dish.
How to Prepare
Trim off the feathery leaves and reserve for garnish, trim off the root. Leave the bulb whole or quarter or thinly slice it. To prevent discolouration, place the pieces into a bowl of water with a squeeze of lemon juice added.
How to Cook
Fennel can be braised, sautéed or roasted. To braise, place whole fennel or slices in a pan of water or stock, bring to the boil and simmer for 30-40 minutes or until cooked. To sauté, heat 1 tbsp olive oil in a frying pan, add sliced fennel and cook for 10-15 minutes or until just tender. To roast preheat the oven to 200C, gas mark 6. Add 2 tbsp olive oil to a roasting tin and heat in the oven, add sliced fennel, season well and roast for 45-55 minutes or until tender.
How to Store
Keep refrigerated after purchase.