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Vegetarian Cookbook

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Vegetarian Cookbook by Hilary Luft 1
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Page 1: Vegetarian Cookbook

Vegetarian Cookbook

by Hilary Luft

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Page 2: Vegetarian Cookbook

All the flavors of vegetarians

Vegans eat foods that contain absolutely no animal product. This means no eggs,

dairy products, meat, fish, or honey.Pescatarians eat foods containing dairy, eggs, fish, and honey; however they do not

eat meat.Lacto-Ovos eat dairy, eggs, and honey;

but not fish or meat.

This cookbook corresponds with

lacto-ovo vegetarianism.

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Why should you eat meat?Most vegetarians are health conscious and take supplements and eat a balanced diet in order to get the nutrients they need. Most. If a vegetarian is not willing to make their diet healthy, they will have deficiencies. Protein is very well known to be a major issue, though many vegetarians eat beans and nuts so it isn’t as common as people tend to think. The lack of B12 is the main issue in the vegetarian diet. Vegetarians will be deficient in vitamin B12 if they do not take a supplement. There are many other nutrients vegetarians will be low on if they do not pay attention to their diets. These include omega-3, iron, calcium, and zinc. Another position promoting meat eating, is our ancestors did it. It’s what we do. Humans are at the top of the food chain. That’s how it’s always been. Why change it? Native American’s believed if an animal was killed, it must be eaten or it was a waste of it’s life. If an animal has already been killed, eat it so it’s death was not for nothing. Others say they just enjoy the taste of meat too much to pass it up. It is in our genes to enjoy it. Our ancestors did the same. Eating meat is the best choice for some people.

Why in the world would you not eat meat?It is a fact many people chose the vegetarian lifestyle for moral reasons. Most people assume all vegetarians chose not to eat meat because they are animal lovers. Some choose not to eat meat because it is no longer needed by our bodies like it was millions of years ago. Vegetarians believe our bodies have evolved and we no longer need the same things we ate back then. We can be plenty healthy without animal products. However there are many other understandable reasons to remove meat from one’s diet. Economical and ecological reasons are just as common. To be able to buy one pound of beef, first there has to be a cow. The cow then must be fed until ready to butcher. This requires around sixteen pounds of grain and soy. Cows are no longer grazing on farms. That is not efficient enough for today’s need of beef. If the cows aren’t grazing, where does the manur go? It is no

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longer needed to fertilize the grass. There is no grass. It’s dangerous chemicals are therefore released into our atmosphere. The modern method of feeding a cow enough to get one pound of meat out of them requires one gallon of gasoline. This is used to produce, transport, and process the cow’s food. And the amount of resources and energy needed to then kill the cow and process it’s meat to get one pound of beef in your grocery store is more than double. Why not skip on releasing all those greenhouse gases and eat from a direct source? Like a plant. We could feed the whole world six times with just what the cows eat. There are also many health reasons to convert to the vegetarian lifestyle. Vegetarians tend to have a significantly lower BMI, cholesterol, and blood pressure levels than those who eat meat. It’s not much of a mystery as to why this is. They consume foods directly from plant sources. This means less calories, less total fat, more complex carbohydrates, less cholesterol, more fiber, and a better polyunsaturated to saturated fats ratio. It has been proven in industrialized nations vegetarians are usually healthier than meat-eaters. Studies continue to suggest following a vegetarian lifestyle is not only beneficial to an individual, but society.

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What are the nutrients vegetarians tend to lack again?

● protein

● B-12

● iron

● zinc

● omega 3

● calcium

Every recipe in this cookbook is a significant source of one or more of these nutrients.

Avocado Tacos

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Time:

●20 minute prep

●5 minute cook

Ingredients:

●3 avocados, peeled, pitted, and mashed

●¼cup onions, diced

●¼tsp garlic salt

●12 (6 inch) corn tortillas

●¼ cup fresh cilantro leaves, finely chopped

●salsa sauce, to taste

Directions:

1. Preheat oven to 325 degrees F (165 degrees C).

2. In a medium bowl, mix avocados, onions, and garlic salt.

3. Arrange corn tortillas in a single layer on a large baking sheet, and place in the preheated oven 2 to 5 minutes, until heated through.

4. Spread tortillas with the avocado mixture. Garnish with cilantro and sprinkle with jalapeno pepper sauce.

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Brown Rice, Tomato and Basil

Time:

●5 minute prep

●45 minute cook

Ingredients:

●1 cup brown rice

●dash of salt and pepper

●¼ cup rice wine vinegar

●2 teaspoons sugar

●1 tbl. olive oil

●1 lb. ripe tomatoes, largely diced

●1 packed cup basil leaves, chopped

Directions:

1. Cook rice.

2. Whisk together vinegar, sugar, oil, salt, and pepper. Pour over rice.

3. Add tomatoes and basil. Mix well.

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Fancy Grilled Cheese sandwich

Time:

●5 minutes

Ingredients:

●2 slices sourdough

●2 slices mozarella

●1 tomato slice

●1 garlic stuffed olive

Directions:

1. Warm up a pan and spread butter on one side of both slices of bread.

2. Put one slice on the pan butter side down.

3. Put 1 slice cheese on top, tomato, other slice of cheese, and bread butter side up.

4. Flip once golden brown on side touching down. Put uncooked side down on the pan and cook until golden brown.

5. Top with olive.

Greek Pasta

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Time:

●10 minutes prep

●15 minute cook

Ingredients:

●2 (14.5 oz) cans Italian style diced tomatoes

●1 (19 ounce) can cannellini beans, drained and rinsed

●10 ounces fresh spinach, washed and chopped

●8 ounces penne pasta

●1/2 cup crumbled feta cheese

Directions:

1. Cook the pasta in a large pot of boiling salted water until al dente.

2. Meanwhile, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.

3. Add spinach to the sauce; cook for 2 minutes or until spinach darkens, stirring constantly.

4. Serve sauce over pasta, and sprinkle with feta.

Mediterranean VeggieTime:

●5 minutes

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Ingredients:

●2 slices, choice of bread

●2 tbl. hummus

●1 lettuce leaf

●6 slices cucumbers

●½ cup baby spinach

●1 sliced, roasted red peppers

●2 slices of red onion

●2 slices tomato

●1 tbl. feta cheese

Directions:

1. Spread each slice of bread with hummus on one side.

2. Put lettuce on one side. Top with cucumbers, spinach, roasted peppers, onion, and tomato.

3. Sprinkle with feta.

4. Put the other slice of bread on top.

Mexican Brown RiceTime:

●20 minutes

Ingredients: Directions:

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●2 bags Success® Jasmine Rice or Success® Brown Rice cooked with 2 cans vegetable broth

●1 tbl olive oil

●2 cloves garlic, chopped

●1/2 cup onion, chopped

●1/4 cup red bell pepper, chopped

●1/4 cup green bell pepper, chopped

●1 small jalapeno, seeded and chopped, optional

●1 tsp cumin

●1 8 oz. can tomato sauce

●⅛ cup fresh cilantro, chopped

●Lime wedges

1. Prepare rice according to package directions using vegetable broth instead of water.

2. Heat olive oil in a large skillet over medium heat. Saute garlic in it for half a minute.

3. Stir in onion, bell peppers, jalapeno, and cumin. Cook for 5 minutes.

4. Add in tomato sauce until boiling. Add rice. Cook until heated throughout.

5. Serve topped with cilantro and lime.

Mexican Chickpea Salad

Time:

●15 minutes

Ingredients:

●19oz can chickpeas

●1 large tomato, chopped

Directions:

1. In a bowl, whisk the oil, lemon juice, cumin, chili powder, and salt.

2. Rise and drain the

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●3 whole green onions, sliced OR ⅓ cup diced red onion

●¼ cup finely chopped cilantro (fresh coriander)

●1 avocado, diced (optional)

●2 tbsp vegetable or olive oil

●1 tbsp lemon juice

●1 tsp cumin

●¼ tsp chili powder

●¼ tsp salt

chickpeas, and add to the bowl.

3. Add tomatoes, onions, avocado (if using), cilantro, and toss until combined.

Mock RisottoTime:

●20 minutes plus rice cooking

Ingredients:

●1 tbl. olive oil

●1 medium onion, diced

●dash of salt

Directions:1. Heat oil in a large pan over

low-medium heat. Add salt and onion, stir until beginning to brown, about 4 to 6 minutes.

2. Add rice and garlic. Cook until you can smell the garlic, 30

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●2 cups brown rice

●4 cloves chopped garlic

●2½ cups vegetable broth

●1 lb. asparagus, trimmed and cut into ¼ in. pieces

●1 bell pepper, finely diced

●4 oz. neufchatel

●½ cup asiago, shredded (plus more on top as desired)

●¼ cup minced chives or scallion greens

second to a minute.3. Add broth and allow to boil.

Cover and reduce heat to a simmer. Leave for 5 minutes.

4. Add asparagus, asiago, and bell pepper on top. Do not mix in. Simmer until liquid is absorbed, about 5 minutes

5. Add cream cheese and stir all together until creamy. Simmer 5 more minutes

6. Serve with chives or scallion greens on top and more asiago if desired.

Pesto PizzaTime:

●20 minutes

Ingredients:

●12 inch pre-baked pizza crust

●½ cup pesto

●¼ chopped tomato

●¼ chopped green bell pepper

●2 oz can black olives, chopped and drained

●½ small red onion, diced

Directions:

1. Preheat oven to 450 degrees.

2. Spread pesto on pizza crust.

3. Top with tomato, pepper, olives, red onion, artichokes, and feta.

4. Bake 8 or 9 minutes, or until melted and browned.

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●2 oz can artichoke hearts, drained and sliced

●cup crumbled feta cheese

Potato Burritos

Time:

●30 minute prep

●20 minute cook

Ingredients:

●2 tsp oil

●½ of an onion

●2 cloves minced garlic

●3 cups kidney beans

●1 cups water

●1½ tsp chili powder

Directions:

1. Preheat oven to 350 degrees.

2. Heat oil in medium skillet. Saute onion and garlic.

3. Stir in beans. Add water.

4. Remove from heat. Add chili powder, cumin, mustard, and cayenne pepper.

5. Evenly add bean mixture and potatoes on a tortilla. Roll like a burrito, and bake

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●1 tsp cumin

●2 tsp mustard

●dash cayenne pepper

●2 cups cooked and mashed potatoes

●10 inch flour tortillas

●4 oz cheddar

for 12 minutes on a baking sheet.

Rice and Cheddar Pie

Time:

●15 minute prep

●30 minute cook

Ingredients:

●3 tbl. olive oil

●1 small onion, finely chopped

●3 cloves minced garlic

●10 oz package frozen spinach, thawed and squeezed dry

●3 cups rice

●1½ cup extra sharp, diced cheddar

●½ tsp. pepper

Directions:1. Preheat oven to 425 degrees.

Cook rice and make sure spinach is thawed.

2. Coat a 9 inch pan in cooking spray.

3. Heat oil in a skillet on medium heat. Cook an onion in it, keep stirring, until it is brown. Add garlic and spinach, cook for one minute. Place in a large bowl.

4. Mix in rice, pepper, salt, and cheese to the bowl.

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●¼ tsp. salt

●4 large eggs

●¼ cup nonfat milk

5. Whisk eggs and milk, then pour this mixture into the large bowl.

6. Put contents of the large bowl into the pan. Smooth the top.

7. Bake until light brown, about 25 minutes.

Seven Layer Mexican PieTime:

●15 minute prep

●40 minute cook

Ingredients:

●30 oz. can rinsed and drained pinto beans

●1 cup salsa

●2 cloves garlic, minced

●2 tbls chopped, fresh cilantro

●15 oz. can rinsed and drained black beans

●½ cup chopped tomatoes

●7, 8 in. flour tortillas

Directions:

1. Preheat oven to 400 degrees.

2. Mash Pinto beans in a large bowl. Stir in ¾ salsa and garlic

3. In another bowl mix ¼ salsa, cilantro, black beans, and tomatoes

4. Place one tortilla in a pie or tart dish. Spread ¾ cup of pinto bean mixture over tortilla, leaving about ½

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●4 cups shredded cheddar cheese

●½ cup sour cream

of space around the edges. Put ½ cup cheese on top.

5. Place a tortilla on top the cheese. Spread ⅔ cup black bean mixture and put ¼ cup cheese on top.

6. Repeat this layering pattern twice.

7. Then cover with the leftover tortilla and top with remaining pinto bean mixture and cheese

8. Cover with aluminum foil and bake for 30 minutes.

9. Cut into pie-like wedges and serve with sour cream and salsa.

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Sloppy SamsTime:

●50 minutes

Ingredients:

●3 cups of water

●1 cup lentils

●dash of salt and pepper

●1 cup chopped onion

●3 tbl. olive oil

●2 cups chopped tomato

●2 cloves minced garlic

●6 oz. can tomato paste

●½ cup ketchup

●1 tsp. mustard powder

●1 tbl. chili powder

●3 tbl. molasses

●1 dash worcestershire sauce

●4 hamburger buns

Directions:1. Put water and lentils in sauce

pan2. Bring to boil on high and then

reduce to medium heat and cover. Simmer until tender, about 30 minutes.

3. While that cooks, cook onions in oil in a pan for about 4 minutes. Add tomatoes and garlic and cook for 5 minutes. Stir in tomato paste, ketchup, mustard powder, chili powder, molasses, and worcestershire sauce. Simmer until thickened, 5 to 10 minutes.

4. Drain lentils and put liquid left to the side. Stir lentils in sauce mixture. Add in liquid on the side in until it’s the “sloppy joe” consistency.

5. Serve on buns.

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Spinach MozzarellaTime:

●40 minutes

Ingredients:

●1 cup spinach

●4 rosemary herb bread rolls

●8 slices mozzarella

●caesar vinaigrette

●8 tomato slices

Directions:

1. Preheat oven to 350 degrees.

2. Cut rolls in half and put a slice of cheese on each roll.

3. Bake them in the oven for 10 minutes, until the cheese melts.

4. When out of the oven, top with spinach and vinaigrette as desired.

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Taco SoupTime:

●10 minutes prep

●30 minute cook

Ingredients:

●1 can pinto beans

●1 can black beans

●1 can corn

●2 cans diced tomatoes with chilis

●1 packet Hidden Valley Ranch seasoning packet

●1 packet taco seasoning

●1 bag Morning Star Crumbles

●2 medium onions, diced

●1 chopped jalapeno (optional)

●1 clove garlic, minced

●1 tbl chili powder

Directions:

1. Put onions, jalapeno, crumbles, taco seasoning, Hidden Valley Ranch seasoning, garlic, and chili powder and a cup of water in a large skillet. Cook on high for 5 minutes.

2. Add all other ingredients. Bring to a boil and let simmer for 30 minutes.

Vegetable Fried Rice

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Time:

●40 minutes

Ingredients:

●1 cup brown rice

●1 cup vegetable broth

●2 lightly beaten eggs

●2 tbl. canola oil

●6 oz. asparagus spears cut into inch long pieces

●1 medium sized, thinly sliced red bell pepper

●1 clove minced garlic

●1 tbl. minced fresh ginger

●2 tbl. rice vinegar

●1 tbl. sesame oil

●hot red pepper sauce as desired

Directions:

1. Cook rice in rice cooker as cooker instructs. Use vegetable broth instead of water.

2. While cooking, put wok or skillet on medium heat and cover in cooking spray. Cook eggs in this, then put them in a small bowl.

3. Heat canola oil in pan on medium and cook asparagus in it for 2 minutes. Add bell pepper, ginger, and garlic. Stir and cook for 2 minutes.

4. Add rice and vinegar to the pan. Put heat on medium high. Cook until liquid is absorbed.

5. Fold eggs in and stir in sesame oil and hot sauce.

Vegetable LasagnaTime:

●15 minutes prep

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●45 minutes cook

Ingredients:

●10 oz lasagna noodles

●2 tbls olive oil

●1 whole medium onion

●4 cloves garlic

●1 diced red bell pepper

●4 whole zucchini, diced

●28 oz can whole tomatoes

●½cup white wine

●¼ chopped fresh parsley

●dash of salt and pepper

●½ teaspoon red pepper flakes

●30 oz. ricotta cheese

●2 eggs

●½cup parmesan

●1 lb thinly sliced mozarella cheese

Directions:

1. Preheat oven to 350 degrees.

2. Cook noodles according to package. Drain and lay flat on a sheet of foil.

3. Heat olive oil in a large skillet on medium heat. Add onions and garlic and cook for a minute.

4. Add red peppers and cook for another minute. Add squash and cook for another minute. Stir in wine, salt, pepper, and red flakes. Pour in tomatoes. Let cook about 20 minutes. Stir in parsley.

5. In separate bowl mix ricotta, eggs, parmesan, salt, and pepper.

6. Spread tomato mixture in the bottom of lasagna pan. Then add a layer of noodles and top with cheese. Add a layer of ricotta mixture. Repeat twice. Top with parmesan.

7. Bake for 20 minutes covered in foil. Remove foil and cook 5 or 10 more minutes.

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Vegetarian ChiliTime:

●20 minutes

+cooking beans

Ingredients:

●kidney beans 2 14 ounce cans

●2 onions, chopped

●2 garlic cloves, chopped

●1 jalapeno, diced

●1 14 ounce can chopped tomatoes

●1 Tablespoon tomato paste

●1 Tablespoon cumin

●1/4 Teaspoon cayenne powder

●1 Tablespoon paprika

●1/2 Teaspoon dried oregano

●4 Cups vegetable broth

●Salt and pepper

Directions:

1. Boil beans for however long it takes to soften the beans up. You may need to keep them in water overnight.

2. Add oil and onions to large skillet and cook about 15 minutes. Add pepper and garlic and cook for about 5 more minutes.

3. Add all the spices and stir well.

4. Add beans, chopped tomatoes, and tomato paste. Stir and cook for a minute or so.

5. Add liquid and simmer, covered for 30 minutes.

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Veggie SandwichTime:

●5 minutes

Ingredients:

●2 slices, choice of bread

●1 tbl. avocado, mashed

●1 tbl. cream cheese

●1 tomato slice

●¼ cup baby spinach

Directions:

1. Spread one slice of bread with cream cheese and the other with avocado.

2. Put tomato slice on cream cheese. Put spinach on avocado.

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Zucchini Potato CasseroleTime:

●35 minutes

Ingredients:

●1 pound zucchini,shredded

●2 cups shredded cooked potato, (see Note)

●2 medium shallots, minced, divided

●1 egg, beaten

●1/2 cup crumbled reduced-fat feta cheese

●2 tablespoons chopped fresh dill, divided

●1/2 teaspoon salt, divided

●1/2 teaspoon freshly ground pepper, divided

●2 tablespoons extra-virgin olive oil, divided

●1 cup low-fat plain yogurt

●1/2 medium cucumber, peeled, seeded and shredded

●1 tablespoon red-wine vinegar

Directions:

1. Preheat oven to 450° F. Coat a baking sheet with cooking spray.

2. Toss zucchini, potato, 3 tablespoons shallot and egg in a large bowl. Add breadcrumbs, feta, 1 tablespoon dill, 1/4 teaspoon salt and 1/4 teaspoon pepper; toss to combine.

3. Transfer the latkes to the oven and bake until firm and heated through, 20 minutes.

4. Put in a large skillet with olive oil. Cook and stir until potatoes are softer.

5. Meanwhile, prepare tzatziki: Combine yogurt, cucumber, vinegar, the remaining minced shallot, 1 tablespoon dill and 1/4 teaspoon each salt and pepper in a small bowl. Serve the latkes with the tzatziki on the side.

Works Cited

Addictive Sweet Potato Burrtios.” Yummly.com. Yummly. 2012. Web. 21 Oct. 2012.

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“Allrecipes - Recipes and Cooking Confidence for Home Cooks Everywhere.”

AllRecipes.com. All Recipes. 2012. Web. 21 Oct. 2012.

Drummond, Ree. “Vegetable Lasagna.” thePioneerWoman.com/cooking. The Pioneer

Woman: WordPress. 11 Apr. 2011. Web. 21 Oct. 2012.

“Food Network - Easy Recipes, Healthy Eating Ideas and Chef Recipe Videos.”

FoodNetwork.com. Food Network Magazine: Scripps Networks Digital. 2012. Web. 14

Oct. 2012.

Frank, Erica and White, Randall. “Special Series: Health Effects and Prevalence of

Vegetarianism.” NCBI.NLM.NIH. gov. Special Series. 1994. Web. 7 Jan. 2013.

“Healthy Recipes, Healthy Eating, Healthy Cooking - Eating Well.” EatingWell.com.

Meredith Corporation. 2012. Web. 14 Oct. 2012.

Ktgirlie. “Vegetarian Taco Soup Recipe.” Recipes.SparkPeople.com. The Spark. 2012.

Web. 21 Oct. 2012.

Nick. “Kidney Bean Soup with Guacamole Topping.” Macheesmo.com. Macheesmo,

LLC. 3 Feb. 2010. Web. 21 Oct. 2012.

Roberts, Sue. “What Do Vegetarians Miss from Their Diet?.” LiveStrong.com. Demand

Media, Inc. 16 Mar. 2011. Web. 17 Sep. 2012.

Sundene, Nicole. “5 Most Common Vegetarian Nutrient Deficiencies.”

KitchenTableMedicine.com. Kitchen Table LLC. 6 Sep. 2006. Web. 17 Sep. 2012.

Thompson, Angela. “Easy Mexican Chickpea Salad.” VegAngela.com. Angela

Thompson. 11 Nov. 2011. Web. 21 Oct. 2012.

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