Vegetarian Cookbook


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Vegetarian Cookbook

  1. 1. Vegetarian Cookbook by Hilary Luft 1
  2. 2. All the flavors of vegetariansVegans 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. 2
  3. 3. Why should you eat meat?Most vegetarians are health conscious and take supplements and eata balanced diet in order to get the nutrients they need. Most. If avegetarian is not willing to make their diet healthy, they will havedeficiencies. Protein is very well known to be a major issue, thoughmany vegetarians eat beans and nuts so it isn’t as common as peopletend to think. The lack of B12 is the main issue in the vegetariandiet. Vegetarians will be deficient in vitamin B12 if they do not takea supplement. There are many other nutrients vegetarians will be lowon if they do not pay attention to their diets. These include omega-3,iron, calcium, and zinc. Another position promoting meat eating, is ourancestors did it. It’s what we do. Humans are at the top of the foodchain. That’s how it’s always been. Why change it? Native American’sbelieved if an animal was killed, it must be eaten or it was a waste ofit’s life. If an animal has already been killed, eat it so it’s death was notfor nothing. Others say they just enjoy the taste of meat too much topass 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 moralreasons. Most people assume all vegetarians chose not to eat meatbecause they are animal lovers. Some choose not to eat meat becauseit 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 thesame things we ate back then. We can be plenty healthy without animalproducts. However there are many other understandable reasons toremove meat from one’s diet. Economical and ecological reasons arejust as common. To be able to buy one pound of beef, first there hasto be a cow. The cow then must be fed until ready to butcher. Thisrequires around sixteen pounds of grain and soy. Cows are no longergrazing on farms. That is not efficient enough for today’s need ofbeef. If the cows aren’t grazing, where does the manur go? It is no 3
  4. 4. longer needed to fertilize the grass. There is no grass. It’s dangerouschemicals are therefore released into our atmosphere. The modernmethod of feeding a cow enough to get one pound of meat out of themrequires one gallon of gasoline. This is used to produce, transport, andprocess the cow’s food. And the amount of resources and energyneeded to then kill the cow and process it’s meat to get one pound ofbeef in your grocery store is more than double. Why not skip onreleasing all those greenhouse gases and eat from a direct source?Like a plant. We could feed the whole world six times with just whatthe cows eat. There are also many health reasons to convert to thevegetarian lifestyle. Vegetarians tend to have a significantly lowerBMI, cholesterol, and blood pressure levels than those who eat meat.It’s not much of a mystery as to why this is. They consume foodsdirectly from plant sources. This means less calories, less total fat,more complex carbohydrates, less cholesterol, more fiber, and abetter polyunsaturated to saturated fats ratio. It has been proven inindustrialized nations vegetarians are usually healthier than meat-eaters. Studies continue to suggest following a vegetarian lifestyle isnot only beneficial to an individual, but society. 4
  5. 5. What are the nutrients vegetarians tend to lack again? protein ● B-12 ● iron ● zinc ● omega 3 ● calcium ●Every recipe in this cookbook is asignificant source of one or more ofthese nutrients. Avocado Tacos 5
  6. 6. Time: ● 20 minute prep ● 5 minute cookIngredients: Directions:● 3 avocados, peeled, pitted, and mashed Preheat oven to 325 1.degrees F (165 degrees C).● ¼cup onions, diced 2.avocados, onions,bowl, garlic salt. In a medium mix and● ¼tsp garlic salt aArrange cornon a large tortillas 12 (6 inch) corn tortillas single layer● baking sheet, and place in the ¼ cup fresh cilantro leaves, finely● chopped preheated oven 2 to 5 minutes, until heated through.● salsa sauce, to taste 4. Spread tortillas with the avocado mixture. Garnish with cilantro and sprinkle with jalapeno pepper sauce. 6
  7. 7. Brown Rice, Tomato and BasilTime: ● 5 minute prep ● 45 minute cookIngredients: Directions: ● 1 cup brown rice 1. Cook rice. ● dash of salt and pepper Whisk together 2.vinegar, sugar, oil, salt, and ● ¼ cup rice wine vinegar pepper. Pour over rice. Add tomatoes and ● 2 teaspoons sugar 3.basil. Mix well. ● 1 tbl. olive oil ● 1 lb. ripe tomatoes, largely diced ● 1chopped cup basil leaves, packed 7
  8. 8. Fancy Grilled Cheese sandwichTime: ● 5 minutesIngredients: Directions: ● 2 slices sourdough 1.spread butter onpan and of Warm up a one side ● 2 slices mozarella both slices of bread. Put one slice on the ● 1 tomato slice 2.pan butter side down. ● 1olive stuffed garlic 3. Put 1 slice cheese on top, tomato, other slice of cheese, and bread butter side up. Flip once golden brown 4.on side touching down. Put uncooked side down on the pan and cook until golden brown. Top with olive. 5. Greek Pasta 8
  9. 9. Time: ● 10 minutes prep ● 15 minute cookIngredients: Directions: ● 2 (14.5tomatoes Italian style 1.of boilingthe pasta in a large al diced oz) cans Cook salted water until pot 1 (19 ounce) can cannellini ● beans, drained and rinsed dente. Meanwhile, combine 10 ounces fresh spinach, ● washed and chopped 2.tomatoes and beans in a large non-stick skillet. Bring to a boil ● 8 ounces penne pasta over medium high heat. Reduce 1/2 cup crumbled feta cheese ● heat, and simmer 10 minutes. 3.cook forspinach to theuntil Add 2 minutes or sauce; spinach darkens, stirring constantly. Serve sauce over pasta, and 4. sprinkle with feta. Mediterranean VeggieTime: ● 5 minutes 9
  10. 10. Ingredients: Directions: ● 2 slices, choice of bread 1.breadSpread each sliceone with hummus on of ● 2 tbl. hummus side. ● 1 lettuce leaf 2.side. Top lettuce on one Put with cucumbers, ● 6 slices cucumbers spinach, roasted peppers, onion, and tomato. ● ½ cup baby spinach 3. Sprinkle with feta. ● 1 sliced, roasted red peppers 4.breadPut top. other slice of the on ● 2 slices of red onion 2 slices tomato ● 1 tbl. feta cheese ● Mexican Brown RiceTime: ● 20 minutesIngredients: Directions: 10
  11. 11. ● 2 bags Success® Rice cooked with 2 Success® Brown Jasmine Rice or Prepare rice according package directions using cans vegetable broth vegetable broth instead of 1 tbl olive oil● water. Heat olive oil in a large● 2 cloves garlic, chopped 2.skillet over medium heat.● 1/2 cup onion, chopped Saute garlic in it for half a minute.● 1/4 cup red bell pepper, chopped 3. Stir in onion, bell 1/4 cup green bell pepper, chopped peppers, jalapeno, and● cumin. Cook for 5 minutes. 1 small jalapeno, seeded and● chopped, optional 4. Add in tomato sauce until boiling. Add rice. Cook● 1 tsp cumin until heated throughout. Serve topped with● 1 8 oz. can tomato sauce 5.cilantro and lime.● ⅛ cup fresh cilantro, chopped● Lime wedges Mexican Chickpea SaladTime: ● 15 minutesIngredients: Directions: ● 19oz can chickpeas 1.oil, lemon bowl, whisk the In a juice, cumin, chili ● 1 large tomato, chopped powder, and salt. Rise and drain the 2. 11
  12. 12. ● 3 whole green onion sliced OR ⅓ cup diced red onions, chickpeas, and add to the bowl.● ¼ cup finely chopped cilantro (fresh coriander) 3. Add tomatoes, onions, avocado (if using), cilantro,● 1 avocado, diced (optional) and toss until combined.● 2 tbsp vegetable or olive oil● 1 tbsp lemon juice● 1 tsp cumin● ¼ tsp chili powder● ¼ tsp salt Mock RisottoTime: ● 20 minutes plus rice cookingIngredients: Directions: 1 tbl. olive oil 1. Heat oil in a large pan over ● low-medium heat. Add salt and 1 medium onion, diced ● onion, stir until beginning to brown, about 4 to 6 minutes. dash of salt ● 2. Add rice and garlic. Cook until you can smell the garlic, 30 12
  13. 13. ● 2 cups brown rice 3. second to a minute. Add broth and allow to boil. ● 4 cloves chopped garlic Cover and reduce heat to a simmer. Leave for 5 minutes. ● 2½ cups vegetable broth 4. Add asparagus, asiago, and bell pepper on top. Do not ● 1into ¼ in. piecestrimmed and cut lb. asparagus, mix in. Simmer until liquid is absorbed, about 5 minutes ● 1 bell pepper, finely diced 5. Add cream cheese and stir all ● 4 oz. neufchatel together until creamy. Simmer 5 more minutes ● ½ cup on top as desired)(plus more asiago, shredded 6. Serve with chives or scallion greens on top and more asiago ● ¼ cup minced chives or scallion greens if desired.Pesto PizzaTime: ● 20 minutesIngredients: Directions: ● 12 inch pre-baked pizza crust 1.degrees. oven to 450 Preheat ½ cup pesto ● 2.crust.Spread pesto on pizza ¼ chopped tomato ● 3.pepper, olives, tomato, Top with ● ¼ chopped green bell pepper red onion, artichokes, and feta. ● 2 ozdrained olives, chopped and can black 4. Bake 8 or 9 minutes, or until melted and browned. ● ½ small red onion, diced 13
  14. 14. ● 2 oz canand sliced hearts, drained artichoke ● cup crumbled feta cheese Potato BurritosTime: ● 30 minute prep ● 20 minute cookIngredients: Directions: ● 2 tsp oil 1.degrees. oven to 350 Preheat ● ½ of an onion 2.Saute Heat oil ingarlic. skillet. onion and medium ● 2 cloves minced garlic 3. Stir in beans. Add water. ● 3 cups kidney beans Remove from heat. Add 4.chili powder, cumin, mustard, and ● 1 cups water cayenne pepper. Evenly add bean mixture ● 1½ tsp chili powder 5. and potatoes on a tortilla. Roll like a burrito, and bake 14
  15. 15. ● 1 tsp cumin for 12 minutes on a baking sheet. ● 2 tsp mustard ● dash cayenne pepper ● 2 cups cooked and mashed potatoes ● 10 inch flour tortillas ● 4 oz cheddar Rice and Cheddar PieTime: ● 15 minute prep ● 30 minute cookIngredients: Directions: ● 3 tbl. olive oil 1. Preheat oven to 425 degrees. Cook rice and make sure ● 1 small onion, finely chopped spinach is thawed. 2. Coat a 9 inch pan in cooking ● 3 cloves minced garlic spray. 3. Heat oil in a skillet on medium ● 10 oz package frozen spinach, thawed and squeezed dry heat. Cook an onion in it, keep stirring, until it is brown. Add ● 3 cups rice garlic and spinach, cook for ● 1½ cup extra sharp, diced cheddar one minute. Place in a large bowl. ● ½ tsp. pepper 4. Mix in rice, pepper, salt, and cheese to the bowl. 15
  16. 16. ● ¼ tsp. salt 5. Whisk eggs and milk, then pour this mixture into the ● 4 large eggs large bowl. 6. Put contents of the large bowl ● ¼ cup nonfat milk into the pan. Smooth the top. 7. Bake until light brown, about 25 minutes. Seven Layer Mexican PieTime: ● 15 minute prep ● 40 minute cookIngredients: Directions: ● 30 oz.beansrinsed and drained pinto can 1.degrees. oven to 400 Preheat ● 1 cup salsa 2.large Mash Stir inbeans in a Pinto bowl. ¾ salsa ● 2 cloves garlic, minced and garlic ● 2 tbls chopped, fresh cilantro 3. In another bowl mix ¼ salsa, cilantro, black beans, ● 15 oz.beans and drained black can rinsed and tomatoes Place one tortilla in a ● ½ cup chopped tomatoes 4.pie or tart dish. Spread ¾ ● 7, 8 in. flour tortillas cup of pinto bean mixture over tortilla, leaving about ½ 16
  17. 17. ● 4 cups shredded cheddar cheese of space around the edges. Put ½ cup cheese on top.● ½ cup sour cream 5. Place a tortilla on top the cheese. Spread ⅔ cup black bean mixture and put ¼ cup cheese on top. Repeat this layering 6. pattern twice. Then cover with the 7. leftover tortilla and top with remaining pinto bean mixture and cheese Cover with aluminum 8. foil and bake for 30 minutes. Cut into pie-like 9. wedges and serve with sour cream and salsa. 17
  18. 18. Sloppy SamsTime: ● 50 minutesIngredients: Directions: ● 3 cups of water 1. Put water and lentils in sauce pan ● 1 cup lentils 2. Bring to boil on high and then reduce to medium heat and ● dash of salt and pepper cover. Simmer until tender, about 30 minutes. ● 1 cup chopped onion 3. While that cooks, cook onions ● 3 tbl. olive oil in oil in a pan for about 4 minutes. Add tomatoes and ● 2 cups chopped tomato garlic and cook for 5 minutes. Stir in tomato paste, ketchup, ● 2 cloves minced garlic mustard powder, chili powder, molasses, and worcestershire ● 6 oz. can tomato paste sauce. Simmer until thickened, ● ½ cup ketchup 5 to 10 minutes. 4. Drain lentils and put liquid ● 1 tsp. mustard powder left to the side. Stir lentils in sauce mixture. Add in liquid on 1 tbl. chili powder ● the side in until it’s the “sloppy 3 tbl. molasses joe” consistency. ● 5. Serve on buns. 1 dash worcestershire sauce ● ● 4 hamburger buns 18
  19. 19. Spinach MozzarellaTime: ● 40 minutesIngredients: Directions: ● 1 cup spinach 1.degrees. oven to 350 Preheat ● 4 rosemary herb bread rolls 2.put a Cut rollscheese on each in half and slice of ● 8 slices mozzarella roll. ● caesar vinaigrette 3.for 10Bake themuntil the minutes, in the oven ● 8 tomato slices cheese melts. When out of the 4.oven, top with spinach and vinaigrette as desired. 19
  20. 20. Taco SoupTime: ● 10 minutes prep ● 30 minute cookIngredients: Directions: ● 1 can pinto beans 1.crumbles,onions, jalapeno, Put taco seasoning, ● 1 can black beans Hidden Valley Ranch seasoning, garlic, and chili ● 1 can corn powder and a cup of water in ● 2 cans diced tomatoes with chilis a large skillet. Cook on high for 5 minutes. ● 1seasoningHidden Valley Ranch packet packet 2. Add all other ingredients. Bring to a ● 1 packet taco seasoning boil and let simmer for 30 ● 1 bag Morning Star Crumbles minutes. ● 2 medium onions, diced ● 1 chopped jalapeno (optional) ● 1 clove garlic, minced ● 1 tbl chili powder Vegetable Fried Rice 20
  21. 21. Time: ● 40 minutesIngredients: Directions: ● 1 cup brown rice Cook rice in rice 1.cooker as cooker instructs. ● 1 cup vegetable broth Use vegetable broth instead of water. ● 2 lightly beaten eggs While cooking, put wok 2. ● 2 tbl. canola oil or skillet on medium heat and cover in cooking spray. ● 6 oz.long pieces spears cut into inch asparagus Cook eggs in this, then put 1 medium sized, thinly sliced red them in a small bowl. ● bell pepper Heat canola oil in 3. ● 1 clove minced garlic pan on medium and cook asparagus in it for 2 ● 1 tbl. minced fresh ginger minutes. Add bell pepper, ginger, and garlic. Stir and ● 2 tbl. rice vinegar cook for 2 minutes. ● 1 tbl. sesame oil 4. Add rice and vinegar to the pan. Put heat on ● hot red pepper sauce as desired medium high. Cook until liquid is absorbed. Fold eggs in and stir in 5.sesame oil and hot sauce. Vegetable LasagnaTime: ● 15 minutes prep 21
  22. 22. ● 45 minutes cookIngredients: Directions: 10 oz lasagna noodles Preheat oven to 350 ● 1. degrees. 2 tbls olive oil Cook noodles according to ● 2. package. Drain and lay flat on a 1 whole medium onion ● sheet of foil. Heat olive oil in a large ● 4 cloves garlic 3. skillet on medium heat. Add onions and garlic and cook for a ● 1 diced red bell pepper minute. Add red peppers and cook ● 4 whole zucchini, diced 4. for another minute. Add squash and cook for another minute. ● 28 oz can whole tomatoes Stir in wine, salt, pepper, and red flakes. Pour in tomatoes. Let ● ½cup white wine cook about 20 minutes. Stir in parsley. ● ¼ chopped fresh parsley 5. In separate bowl mix ricotta, eggs, parmesan, salt, and ● dash of salt and pepper pepper. ● ½ teaspoon red pepper flakes 6. Spread tomato mixture in the bottom of lasagna pan. ● 30 oz. ricotta cheese Then add a layer of noodles and top with cheese. Add a layer of ● 2 eggs ricotta mixture. Repeat twice. Top with parmesan. ● ½cup parmesan 7. Bake for 20 minutes covered in foil. Remove foil and ● 1cheese sliced mozarella lb thinly cook 5 or 10 more minutes. 22
  23. 23. 23
  24. 24. Vegetarian ChiliTime: ● 20 minutes+cooking beansIngredients: Directions: kidney beans 2 14 ounce cans ● 1.long itBoil beans soften the takes to for however ● 2 onions, chopped beans up. You may need to keep them in water ● 2 garlic cloves, chopped overnight. ● 1 jalapeno, diced 2. Add oil and onions to large skillet and cook about ● 1 14 ounce can chopped tomatoes 15 minutes. Add pepper and garlic and cook for about 5 ● 1 Tablespoon tomato paste more minutes. ● 1 Tablespoon cumin 3. Add all the spices and stir well. ● 1/4 Teaspoon cayenne powder 4. Add beans, chopped ● 1 Tablespoon paprika tomatoes, and tomato paste. Stir and cook for a minute ● 1/2 Teaspoon dried oregano or so. Add liquid and simmer, ● 4 Cups vegetable broth 5.covered for 30 minutes. ● Salt and pepper 24
  25. 25. Veggie SandwichTime: ● 5 minutesIngredients: Directions: ● 2 slices, choice of bread 1.breadSpread one slice of with cream cheese ● 1 tbl. avocado, mashed and the other with avocado. Put tomato slice on ● 1 tbl. cream cheese 2.cream cheese. Put spinach ● 1 tomato slice on avocado. ● ¼ cup baby spinach 25
  26. 26. Zucchini Potato CasseroleTime: ● 35 minutesIngredients: Directions: 1 pound zucchini,shredded ● 1.baking sheetoven tocookingF.spray. a Preheat with 450° Coat 2 cups shredded cooked potato, (see Toss zucchini, potato, 3 ● Note) 2.tablespoons shallot and egg in a 2 medium shallots, minced, divided ● large bowl. Add breadcrumbs, feta, 1 tablespoon dill, 1/4 teaspoon salt 1 egg, beaten ● and 1/4 teaspoon pepper; toss to combine. 1/2 cup crumbled reduced-fat feta ● cheese 3. Transfer the latkes to the oven and bake until firm and heated 2 tablespoons chopped fresh dill, ● divided through, 20 minutes. Put in a large skillet with olive ● 1/2 teaspoon salt, divided 4. oil. Cook and stir until potatoes are 1/2 teaspoon freshly ground pepper, softer. ● divided 5. Meanwhile, prepare tzatziki: 2 tablespoons extra-virgin olive oil, Combine yogurt, cucumber, vinegar, ● divided the remaining minced shallot, 1 1 cup low-fat plain yogurt tablespoon dill and 1/4 teaspoon ● each salt and pepper in a small bowl. 1/2 medium cucumber, peeled, Serve the latkes with the tzatziki ● seeded and shredded on the side. 1 tablespoon red-wine vinegar ● Works CitedAddictive Sweet Potato Burrtios.” Yummly. 2012. Web. 21 Oct. 2012. 26
  27. 27. “Allrecipes - Recipes and Cooking Confidence for Home Cooks Everywhere.” All Recipes. 2012. Web. 21 Oct. 2012.Drummond, Ree. “Vegetable Lasagna.” The PioneerWoman: WordPress. 11 Apr. 2011. Web. 21 Oct. 2012.“Food Network - Easy Recipes, Healthy Eating Ideas and Chef Recipe Videos.” Food Network Magazine: Scripps Networks Digital. 2012. Web. 14Oct. 2012.Frank, Erica and White, Randall. “Special Series: Health Effects and Prevalence ofVegetarianism.” NCBI.NLM.NIH. gov. Special Series. 1994. Web. 7 Jan. 2013.“Healthy Recipes, Healthy Eating, Healthy Cooking - Eating Well.” Corporation. 2012. Web. 14 Oct. 2012.Ktgirlie. “Vegetarian Taco Soup Recipe.” The Spark. 2012.Web. 21 Oct. 2012.Nick. “Kidney Bean Soup with Guacamole Topping.” Macheesmo,LLC. 3 Feb. 2010. Web. 21 Oct. 2012.Roberts, Sue. “What Do Vegetarians Miss from Their Diet?.” DemandMedia, Inc. 16 Mar. 2011. Web. 17 Sep. 2012.Sundene, Nicole. “5 Most Common Vegetarian Nutrient Deficiencies.” Kitchen Table LLC. 6 Sep. 2006. Web. 17 Sep. 2012.Thompson, Angela. “Easy Mexican Chickpea Salad.” AngelaThompson. 11 Nov. 2011. Web. 21 Oct. 2012. 27