VEGETARIAN RECIPES
Here are some simple,
meat free recipes designed to show you that life without meat need not be dull!
I have also excluded dairy products.
Spaghetti Napoletana
Serves 2
3oz/90g wholemeal spaghetti
1 tablespoon oil
2oz/60g mushrooms,
chopped
1/2 green pepper, chopped
1 small carrot, chopped
1 small
clove garlic, chopped
1 small onion, chopped
4oz/250g tinned tomatoes
1 tablespoon tomato puree
herbs and seasoning to taste
Cook the
spaghetti in boiling water. Fry the vegetables in oil for 5 minutes. Add the
tomatoes, the tomato puree and herbs and seasoning to taste. Cook for a few more
minutes. Drain the spaghetti and serve with the thick vegetable sauce poured
over it.
Parisian salad
Serves 2
1
orange, peeled and segmented
1 carrot, grated
1/2oz/15g almonds, chopped
2oz/60g celery, chopped
1 stick French bread
Break the orange
segments in half, then mix the first four ingredients together. Eat with the
French bread stick.
Traveller's sandwich
Serves 1-2
1
hard-boiled egg, finely chopped
4 tablespoons chopped cress
French
mustard to taste
1/2 small wholemeal loaf
Mix the first three
ingredients together and use as a sandwich filling.
Savoury Dutch cakes
Serves 2
8oz/250g potatoes, cooked in their skins
nutmeg to taste
ground
black pepper to taste
1 tablespoon soya milk
1 medium onion, finely
chopped
4oz/125g cooked green vegetables
If you intend to use the
oven, preheat to 180 C (350 F/gas mark 4) and grease a baking tray. Peel the
potatoes, then mash with the nutmeg and black pepper. Add the soya milk. Fry the
onion without oil in a non-stick pan until tender. Mix together the potatoes,
green vegetables and onion and form them into four round cakes. Bake for 10
minutes or grill under a moderate heat for 15 minutes.
Golden vegetable parcels
Serves 2
1/4 pint/150ml soya milk
1/2 tablespoon cornflour
1/2 tablespoon
chopped parsley
black pepper to taste
selection of leftover cooked
vegetables
4oz/125g shortcrust puff pastry
Preheat the oven to 220 C
(425 F/gas mark 7) and grease a baking tray. Mix the cornflour with a little
cold milk to make a smooth paste. Pour remaining milk into a saucepan, the add
cornflour paste and heat slowly, and stir. Keep the milk on the heat until it
has thickened, then add the parsley and season with black pepper. Add the cooked
vegetables. Roll out the pastry on a floured surface and cut it into four
squares. Put the vegetables into the centres of two of the pastry squares. Brush
the edges of the squares with water, and then put the remaining squares on top
to make `parcels'. Pinch the edges together well to seal them. Transfer the
parcels to the baking tray and bake for 25 minutes.
French BroccoliServes 2
1
tablespoon vegetable oil
2 spring onions, chopped
1 clove garlic,
crushed
1/2 teaspoon oregano
1/2 teaspoon tarragon
1 tablespoon
freshly chopped parsley
pinch cayenne pepper
ground black pepper to
taste
12oz/350g cooked broccoli
2oz/60g breadcrumbs
Heat the oil
and saute the onions and garlic. Add the herbs and seasonings and then the
broccoli. Put the mixture into a fireproof casserole. Place the breadcrumbs on
top. Grill until the top appears well browned.
Hot
devilled eggs
Serves 2
2 hard-boiled
eggs
1 tablespoon soya yoghurt
ground black pepper to taste
pinch of
dry mustard powder
paprika to taste
Shell the eggs and cut in half
lengthways. Carefully remove the yolks with a sharp knife and put to one side
for use in another dish, or as a sandwich filling. Add the pepper and mustard to
the yoghurt and mix until smooth. Spoon the mixture into egg white hollows and
sprinkle lightly with paprika.
Milanese peppers
Serves 2
1
large red or green pepper
1 tablespoon vegetable oil
1 large onion,
chopped
1 clove garlic, crushed
2 tablespoons red wine
1 tablespoon
tomato puree
1 tablespoon mixed chopped rosemary, oregano, parsley and mint
4 tablespoons vegetable stock
4oz/125g pasta shapes, uncooked
1
1/2oz/40g breadcrumbs
1 egg white
Preheat the oven to 180 C (350
F/gas mark 4) and grease a baking dish. Boil the pepper in water for 1 minute.
Then cool it under running water, halve and remove the seeds. Heat the oil and
saute the onion and garlic. Add the wine, tomato puree, herbs and stock. Simmer
for 10 minutes. Place the pasta shapes in a large bowl. Add the breadcrumbs and
egg white, mix well, then add the cooked onion and herbs. Spoon the mixture into
the pepper halves and place on a baking dish. Put the entire baking dish into a
shallow tray containing a little water. Cover, and bake for 35 minutes.
Oat
bran muffins
Makes about 12 American-style muffins
(small cakes, not muffins for toasting)
12oz/350g oat bran
1
1/2oz/40g mixed dried fruit (raisins, sultanas, currants, chopped dates, etc)
1 tablespoon baking powder
11/2 oz/40g chopped, mixed nuts
2oz/60g
sugar or equivalent artificial sweetener
8 fl. oz/250ml soya milk
2
tablespoons vegetable oil
2 egg whites
Preheat the oven to 220 C
(425 F/ gas mark 7) and grease a 12-hole deep patty tin. Mix the oat bran, dried
fruit, baking powder and nuts, then add the sugar. Mix the milk, oil and egg
whites together and add to the oat bran mixture. Mix thoroughly and spoon the
mixture evenly into the patty tins. Bake for 15-20 minutes or until the muffins
are firm to press.
Nut
biscuits
Makes about 10 biscuits
rice
paper
2 egg whites
4oz/125g ground mixed nuts
30z/90g sugar
2
tablespoons ground brown rice
Preheat the oven to 180 C (350 F/gas mark
4). Grease a baking tray and line it with rice paper. Whisk the egg whites until
stiff. Add the nuts and sugar, then stir in the rice. Place dollops of the
mixture (allow them space to expand during baking) on the rice paper, and cook
for 20-25 minutes. Serve biscuits each with their square of rice paper.
Natural muesli mix
Serves 2
2
tablespoons oats
1/2 tablespoon sesame seeds
1/2 tablespoon sunflower
seeds
1 apple, sliced
1 banana, sliced
2 tablespoons mixed raisins,
sultanas and currants
Mix all the ingredients together well and serve
with soya milk or plain soya yoghurt.
Fruity yoghurt
Serves 2
1/2
pint/300ml soya yoghurt
1 apple, diced
1 orange, peeled and segmented
1 small bunch seedless grapes
1/4 small melon, diced
1 banana,
sliced
Mix all the ingredients together in a large bowl. Serve chilled.
Vegetable hotpot
Serves 2
1
tablespoon vegetable oil
1 medium onion, chopped
1 small turnip, sliced
1 large carrot, sliced
1 medium potato, sliced
4 sprouts, sliced
1 pint/600ml water
1 tablespoon soya sauce
1 tablespoon chopped
fresh parsley
In a heavy saucepan fry the onion in the oil. Add the rest
of the vegetables and half the water. Bring to the boil, them simmer covered for
20 minutes. Add the remaining water and the soya sauce. Just before serving add
the parsley.
Royal salad
Serves 2
1 cos
lettuce
2 carrots
2 tomatoes
4 radishes
2oz/60g mushrooms
4
spring onions
1/2 small green pepper
1 apple
2 tablespoons vegetable
oil
1 tablespoon cider vinegar
2oz/60g walnut pieces
1oz/30g roasted
peanuts
1oz/30g raisins
Shred the lettuce. Grate and chop the
vegetables and slice the apple. Combine the oil and vinegar to make a dressing
and mix well with the salad. Finally, add the nuts and raisins.
Welsh mushrooms
Serves 2
1/2
onion, finely chopped
1 clove garlic, finely chopped
1 tablespoon
vegetable oil
8oz/250g mushrooms, chopped
dash of soya sauce
2
slices wholemeal toast
Saute the onion and garlic in the oil. Add the
mushrooms to the pan and cook gently. Stir in the soya sauce. Serve on hot
toast.
Spaghetti Verona
Serves 2
oil
for frying
1 onion, chopped
1 stick celery, chopped
2 tablespoons
red wine
12oz/390g tin tomatoes
1 tablespoon tomato puree
1 teaspoon
dried mixed Italian herbs
1/4 pint/150ml vegetable stock
6oz/175g
wholewheat spaghetti
Heat the oil in a frying pan and add the onion and
the celery. Add the wine and bring to the boil. Simmer for a few minutes and add
the tomatoes, tomato puree and seasoning. Pour in the stock and simmer for 30
minutes. Cook the spaghetti according to the instructions on the packet, and
serve immediately with the hot sauce poured over it.
Portuguese hotpot
Serves 2
1
large potato
1 turnip
1 carrot
1 parsnip
1 onion
4oz/125g
French beans
1 clove garlic
1/4 pint/150ml vegetable stock
1
teaspoon lemon juice
4 tomatoes, quartered
Coarsely chop all the
vegetables (except the tomatoes) and steam them. Add the vegetable stock and
lemon juice. Mix well and continue to cook over a low heat. When the vegetables
are just about ready, add the chopped tomatoes. Cook until vegetables ready and
tomatoes warmed through.
Russian chilli
Serves 2
1/2
large onion, chopped
1 tablespoon vegetable oil
4oz/125g burghul (or
bulgur) wheat
1 large tin tomatoes
1 tablespoon tomato puree
1
teaspoon chilli powder
ground black pepper to taste
1/2 large tin red
kidney beans or 1 small tin
Saute the onion in the oil. Add the
remaining ingredients except the kidney beans and simmer until the wheat is
cooked but still firm. Cook the kidney beans separately and then add.
Pilot's pie
Serves 2
1
tablespoon vegetable oil
3oz/90g onion, chopped
3oz/90g carrot, grated
1/2 teaspoon dried thyme
1/2 tablespoon wholemeal flour
1/2 teaspoon
yeast extract
4oz/125g shortcrust pastry
(made with polyunsaturated
spread)
Preheat the oven to 190 C (375 F/gas mark 5) and grease a baking
dish. Heat the oil and saute the onion, then add the carrot and thyme and cook
gently for 10 minutes. Stir in the flour and yeast extract. Leave to cool. Roll
out the pastry and line the dish with half the pastry and pile the filling into
the centre. Put the remaining pastry on top and seal the edges. Make two or
three small slits in the top of the pie and bake for 30 minutes.
Greek tomatoes
Serves 2
1
courgette
1 small aubergine
1 tablespoon vegetable oil
1 medium
onion, chopped
1 clove of garlic, finely chopped
1 small pepper, seeded
and chopped
12oz/390g tin tomatoes
black pepper to taste
Slice
the courgette and the aubergine. Leave to drain for 30 minutes. Rinse well and
squeeze out any excess moisture. Heat the oil in a frying pan. Add the onion and
garlic, and fry. Then add all the vegetables except the tomatoes and saute for a
few minutes. Add the tomatoes and season with black pepper. Cover and simmer for
30 minutes.
Winter soup
Serves 2
1 large
carrot
1 large onion
2 sticks celery
half small turnip
2 medium
sized potatoes
half pint/300ml vegetable stock
6 sprigs parsley
grated nutmeg to taste
grated black pepper to taste
Chop all the
vegetables and put them into a large saucepan. Add the stock and simmer for 1
hour. Just before the end of the cooking time add the parsley. Season with
grated nutmeg and black pepper.
Jamaican rice
Serves 2
1
tablespoon vegetable oil
half large onion, sliced
half red apple, sliced
pinch of curry powder
half pint/300ml water
4oz/125g brown rice
1 teaspoonful black treacle
1 small banana, sliced
1 tablespoonful
desiccated coconut
Heat the oil and saute the onion and apple. Add the
curry powder and water. Bring to the boil. Add the rice and treacle and cook
until the water is absorbed and the rice is tender. Drain and add the banana.
Sprinkle the coconut on top and heat through for a moment and then serve.
Banana special
Serves 2
2
bananas
1 small orange, juiced
1oz/30g sugar
1oz/15g polyunsaturated
low-fat spread
Preheat the oven to 180 C (350 F/gas mark 4), and grease
an ovenproof dish. Peel the bananas, cut them in half lengthways and place them
in the dish. Pour the orange juice over the bananas and sprinkle the sugar on
top. Place the low-fat spread on top of the bananas and cook for 15 minutes.
Spicy red pear
Serves 1
1 large
pear
4 tablespoons red wine
ground or whole spices - ginger, cinnamon
and cloves
Peel the pear, leaving it whole with the stalk on. Simmer in
the red wine with the spices until cooked. Serve hot.
Fruit punch
Makes about 1 pint/600ml
1 pint/600ml natural (unsweetened) pineapple juice
1 banana, sliced
1 apple, chopped
1oz/30g sesame seeds
1oz/30g sunflower seeds
1oz/30g raisins
1oz/30g currants
Put all the ingredients in
blender and liquidise. Keep in the refrigerator and serve chilled.
Copyright Vernon Coleman 2003
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