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Free Vegetarian Recipes
Lentil and Mushroom Flan
Nepalese Vegetable Curry
Avocado and Butter Bean Salad
Portobello Fajitas
Baked Summer Vegetables
Carroty Nut Loaf
Lentil Cottage Pie
Sunflower Seed Roast
Italian Tofu Balls
Mushroom Lentil Savoury
Bean and Tomato Hot Pot
Mild Coconut Curry
Lentil and Mushroom Flan
1/2 cup plain flour
1/2 cup soy flour
3/4 cup low-fat cottage cheese
2 tablespoons olive oil
1 cup Sanitarium So Good Soy Drink
1 medium red onion, finely sliced
2 cloves garlic, cut into thin slivers
8 sprigs fresh thyme
150g button mushrooms, sliced
1 cup cooked brown lentils
2 eggs, lightly beaten
1 Place the flours, cottage cheese and 2 tablespoons of oil in a food processor and pulse to combine. Add 1 tablespoon of So Good and pulse until the pastry forms a ball. Wrap in plastic wrap and rest in the fridge while preparing the filling. Preheat the oven to moderately hot 200*.
2 Heat the remaining oil in a frying pan, and cook the onion and garlic over medium heat until golden.
3 Add the thyme, mushrooms and lentils and cook over high heat for 5 minutes, or until softened.
4 Whisk together the eggs and remaining So Good.
5 On a lightly floured board roll out the pastry into a 30cm round.Press into a 22 cm flan tin, top with baking paper and 1/2 cup of dry beans.
6 Bake the pastry for 10 minutes. Remove the baking paper and beans, then spoon the mushroom mixture into the shell. Place the flan on a baking tray, pour in the egg mixture and bake for 35 minutes, or until set.
This recipe is courtesy of Sanitarium from The Bean Book.
Kiwi Kitchen recently screened a Cooking Demonstration by our Wellington Branch member Nicky Owers. Here is the recipe she used...
Nepalese Vegetable Curry
(adapted from Fresh and Natural: Vegetarian Dishes for New Zealanders)
4 Tbs ghee, butter, or oil (add a touch more salt if using oil)
1 onion, chopped
1 bay leaf, broken
½ tsp ground black pepper
1–2 green capsicums, chopped
1 chili or chili powder (to taste)
3–4 cloves garlic
5 cm piece of root ginger, chopped (or grated whilst frozen)
2 tsp salt
½ tsp turmeric
Roughly 500 gms potatoes or a mixture of potatoes and other vegetables
½ cauliflower—in flowerets (or a substitute vegetable)
1–2 cups peas
2 Tbs ground coriander
6 spring onions (opt.)
1 Tbs cumin
-Heat butter and fry onion until golden brown. Add bay leaf, black pepper, capsicum, chili, garlic, ginger, salt, and turmeric;
-Stir in potatoes and fry briefly;
-Add remaining ingredients and approximately ¾ cup of hot water;
-Cook gently until vegetables are tender (add peas last) and most of the moisture is absorbed. Serve on some nice, chewy, nutty brown rice.
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Avocado and Butter Bean Salad
1 red pepper
2 stalks celery
1/2 a cucumber
1 carrot
3 tablespoons extra virgin olive oil
1 tablespoon lemon juice
salt, to taste
freshly ground black pepper
1 large avocado
400g tin butter beans
1 large firm tomato
black olives
Thinly slice the red pepper, celery and cucumber.
Grate the carrot and mix together.
Mix the oil, lemon juice and seasonings.
Dice the avocado and add it and the beans to the vegetable mixture.
Pour the dressing over and mix thoroughly.
Decorate with sliced tomatoes and chopped olives.
Portobello Fajitas
1 tablespoon vegetable oil
1 clove garlic, minced
1 teaspoon ground cumin
1/2 teaspoon salt
3/4 pound fresh portobello mushrooms, sliced thin
1 cup sliced bell pepper
1 cup chopped onion
Heat oil in hot skillet. Add mushrooms, onion and bell pepper to
pan. Season with salt and pepper. Cook, stirring frequently,
for 5 to 6 minutes, until veggies are just tender.
Serve with flour tortillas, salsa and guacamole.
Portobello Mushrooms:
Portobellos can be grilled, roasted in the oven, or sautéed, and they make a great main ingredient in sandwiches, or stuffed with veggies and cheese. If you find yourself invited to a summer barbecue, bring portobellos as your "meat" option – just brush them with a little oil, season with salt and pepper, and grill for five minutes on each side. They're also great sliced into strips and sautéed with onions, peppers and garlic– and either method makes for a great sandwich.
Choose firm, plump portobellos – if they look dry or shriveled, don't buy them. When you get them home, remove the mushrooms from the package, place them on a plate or a tray, and cover them with dry paper towels.
Place them in the refrigerator with plenty of room to let air circulate around them, and they should last for five or six days.
You can also cook them and store them in the freezer, in an airtight freezer bag, for several months.
Recipe and tips courtesy of veggie123.com
Baked Summer Vegetables
3 cups courgettes, sliced
3/4 teaspoon salt
4 cobs corn- cut corn from the cobs
3 tomatoes, sliced
1 1/2 cups cottage cheese*
3/4 cup wholegrain bread crumbs
1/4 cup wheatgerm
2 tablespoons parsley, minced
1 tablespoon fresh basil, chopped
1 1/2 tablespoons butter/margarine
3 oz cheese, cut in thin strips (optional- could be replaced with a breadcrumb mixture or alternative topping)
Place courgettes in a colander. Toss with 1/4 teaspoon of the salt and let stand for approximately 15 minutes to extract liquid. Press to extract moisture then pat dry with a paper towel.
While the courgettes are standing, mix the cottage cheese, breadcrumbs, wheatgerm, basil, and the remaining 1/2 teaspoon of salt.
Grease a shallow oven-proof dish and cover the bottom with the courgettes.
Top with half of the cottage cheese mixture. Cover with corn, then the remaining cottage cheese mixture and top with the sliced tomatoes.
Dot with margarine and arrange the cheese strips lattice fashion over top.
Bake 30 minutes until vegetables are tender.
Let cool for ten minutes before serving- it is even better lukewarm than hot straight from the oven.
* Remember to check for gelatine-free cottage cheese
Carroty Nut Loaf
2 cups salted peanuts
1 1/2 cups wholemeal breadcrumbs (fresh)
2 cups finely grated carrot
1 tsp oregano
1 free range egg or egg replacement (optional - works ok without any egg)
3 tablespoons oil
3 tablespoons fresh orange juice
1/2 cup boiling water
1 vegetable stock cube (eg Rapunzel or Massels), dissolved in the boiling water
Grind the peanuts to your taste in food processor or Magic Bullet.
Mix with breadcrumbs, carrot and herbs. If mixture is too dry, add a little more water.
Mix oil (and egg if using) and orange juice together, and add stock liquid. Add to peanut mixture.
Mix well and place in a lined loaf tin and bake 180* for 30 minutes.
Lentil Cottage Pie
2 cups mashed potato
2 tablespoons oil
1 medium onion
1 clove garlic
415g tin crushed tomatoes
2 tablespoons tomato paste
2 carrots
2 cups vegetable stock
1 cup lentils
1/2 cup peas
1/4 cup parsley
1. Fry onion and garlic in oil until the onions are soft.
2. Add tomatoes, tomato paste, carrots, stock and lentils; bring to the boil, and simmer for 15 minutes (or for 25 minutes if using brown lentils).
3. Add the peas and parsley and cook for a further 5 minutes.
4. Spread the mashed potato on top and transfer into a casserole dish. Bake at 200* for 20 minutes.
1 cup sunflower seeds
1 cup peanuts or almonds
1 Tbsp oil
1 medium onion, finely chopped
1 cup wholemeal breadcrumbs
1 free range egg
2 tsp marmite dissolved in 2 cups hot water
2 Tbsp parsley, chopped
1 tsp mixed herbs
1 Tbsp lemon juice or cider vinegar
1.Grind sunflower seeds and peanuts or almonds in a coffee grinder or food processor - leave either coarsely ground or finely ground depending on your preference.
2.Saute onion in the oil and add to ground nuts and seeds in a bowl along with the rest of the dry ingredients. Mix well and then add water. Mixture should be fairly wet.
3. Place mixture in a greased/lined loaf tin and bake 45 mins at 180 C.
4. Serve with gravy.
Italian Tofu Balls
(Vegan - Very Tasty)
1 block of tofu (soft texture)
1 small onion cut into quarters
1/4 cup pecan nuts
2 slices of wholemeal bread
2 Tbsp wholemeal flour
1 Tbsp parsley
2 Tbsp soy sauce
1-2 cloves garlic, crushed
1/2 tsp dried basil
Put the above ingredients into a blender and blend until smooth. Form into the shape of a small ball, then place on a greased oven tray and bake 3/4 hour at 200°C, turning over at half time. Makes approximately 16. They should be nicely browned when ready.
Serve on a bed of cooked spaghetti. Optional - steam silverbeet and mix through the spaghetti. For a tomato sauce to pour over the balls and spaghetti, heat two cans of savoury tomatoes adding additional chopped onion if desired.
Sprinkle the top with finely chopped parsley and serve it as a complete meal.
Mushroom Lentil Savoury
(Accompany with jacket potatoes, a green and a red vegetable. Serves 4)
2 cups cooked brown lentils (if rushed, use 1 tin of lentils pre-cooked, by Sanitarium)
1 cup grated cheese
1 tsp marmite
1/2 cup mushrooms, chopped
1 onion, chopped
1 Tbsp parsley, chopped
1 cup cooked, brown rice
2 eggs (beat separately in a bowl first)
Can add any leftovers from a previous meal
Mix the ingredients in the order listed above, straight into a casserole dish. Smooth over the surface when completed and bake at 200°C for 30 minutes.
Bean and Tomato Hot Pot
(A meal in itself. Serves 6)
2 Tbsp oil
1 med. sized can of savoury tomatoes
2 onion, chopped
1 1/2 cups cold water or stock
3 carrots, sliced
1 Tbsp marmite/flaky yeast
2 sticks celery, chopped
sea salt/kelp/ seasoning
1 large leek, sliced
4 large potatoes, scrubbed & thinly sliced
2 cloves garlic, crushed
1-2 cups of vegetables in season e.g.cauliflower, broccoli, peas
1 cup cooked beans of your choice e.g.kidney beans/ haricot beans/ black-eyed/pinto beans or pink beans
3 tsps butter
Sauté onions in oil for several minutes. Add carrots, celery, leek, garlic, and vegetables in season and stir fry for a further 5 minutes. Then add the cooked one cup of beans, tomatoes, water, marmite and seasoning to onion mixture. Mix well. Put into casserole dish. Arrange the thinly sliced potatoes neatly on top.
Dot with butter, cover and cook for 1 1/2 hours at 180°F. Remove the lid 30 minutes before the end of cooking to allow the potatoes to brown. Serve.
Mild Coconut Curry
2 tsp mild curry paste
1 tin coconut milk
1 tin chickpeas
200g potatoes
250g onions
4 cloves garlic
250g broccoli
250g carrots
200g mushrooms
200g red or green peppers
small bunch fresh coriander
olive oil
Peel and chop the onions, garlic, potatoes and carrots.
In a large pan, mix the spoonful of curry paste with enough olive oil to cover the bottom of the pan.
Fry the potatoes, carrots, onions and garlic until almost soft.
Meanwhile, chop the mushrooms, peppers and broccoli, and add to the pan. Fry for a few minutes.
Add the tins of coconut milk and chickpeas and simmer gently until the vegetables are soft, stirring occasionally.
Chop the coriander and stir in. Season to taste.
Serve with basmati rice, poppadoms, mango chutney, yoghurt and cucumber.
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