CHAPTER 12 - Delicious Vegetarian Recipes That Everyone Can Enjoy

There are tons of great recipe books for vegetarians – among the most popular are The Moosewood Cookbook and its sequels, and the classic The Vegetarian Epicure. It’s not difficult to find recipes, and you can always adapt your favorites to your new lifestyle.
Here’s some recipes to get you started. All of them are good for ovo lacto vegetarians – the vegan recipes are noted as such, and ovo lactos can enjoy them, too!

Breakfast

Old-Style Potato Pancakes
Serves 8
4 medium baking potatoes, peeled and coarsely shredded
1 medium onion, coarsely shredded
4 green onions, chopped
1 egg, beaten
salt and pepper to taste
vegetable oil for frying

In a large bowl, mix the potatoes and onions. Wrap the mixture in cheese cloth or paper towels, and squeeze out the excess liquid into another bowl. The starch from the potatoes will settle into the bottom of the bowl – pour off the water and save the remaining potato starch.

In a large bowl, combine the potato mixture, green onions, egg, salt and pepper, and reserved potato starch. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil, heat skillet over medium-high heat. For each pancake, press together about 2 tablespoons of the potato mixture with your hands, place on skillet and flatten with a heat-proof spatula. Cook for about 8 minutes, turning once, until brown on both sides. Serve hot.

Savory Breakfast Flan
Serves 6

Ingredients:
6 oz. grated cheddar cheese, plus two tablespoons
8 oz. frozen corn
10 eggs
1 teaspoon salt
½ teaspoon pepper
1/4 teaspoon nutmeg
Dash cayenne
1-1/4 cup skim milk
3/4 cup half-and-half

Spray a 9"x13" baking pan with cooking spray. Spread half of the cheese in the bottom of the pan. Layer half of the corn on top of the cheese layer. Repeat with layers of cheese and corn. Combine all remaining ingredients except the 2 tablespoons cheddar, and pour over corn and cheese. Bake at 325°F for 1 hour, or until puffy and lightly browned. Sprinkle with remaining 2 tablespoons shredded cheddar and return to oven for 1 minute. Run a sharp knives around edges to loosen, cut into rectangles and serve.

Mediterranean Tofu Scramble (vegan)
Serves 2
1 Tbsp. olive oil
1 package (14 oz.) firm tofu
4 oz. sliced mushrooms (I use half of a pre-sliced 8 oz. package)
1 small can (2.25 oz.) sliced black olives, drained
2 Tbsp. chopped sun-dried tomatoes
1/4 tsp. oregano
½ tsp. garlic powder
½ teaspoon salt

Add oil to medium skillet over high heat. Crumble the tofu into the pan, add remaining ingredients. Cook about 10 minutes until mushrooms are soft.

Oatmeal Spice Breakfast Bars (vegan)
Makes about 10 bars

2-2/3 cups rolled oats
1/3 cup flax seed meal
2 med. bananas, mashed
1/3 cup canola oil
½ cup dried fruit, in any combination (raisins, dates, cherries and cranberries are good)
2/3 cup chopped nuts or sunflower seeds
1½ tsp. cinnamon
1/4 tsp. nutmeg
1/4 tsp. ginger
2 Tbsp. sweetener, or more to taste (non-vegans may use honey)
Vegan egg substitute product to equal one egg

Combine all the dry ingredients and mix well. Add bananas, egg substitute, oil and sweetener; combine until blended and mixture is sticky. If the mixture appears to dry, add a small amount of water. Shape dough into 1/2-inch thick bars on a greased cookie sheet. Bake at 350F for 15 minutes.

Easy Vegan Pancakes
Serves 4 to 6

2 cups whole wheat flour
1 tsp. baking soda
1 tsp. baking powder
2 cups vanilla soy or rice milk
½ tsp. cinnamon
2 Tbsp. vegetable oil

Combine flour, baking soda and baking powder. Add milk and oil, stirring until just mixed (it should still be a little lumpy). Heat skillet until a drop of cold water dances across the surface; grease pan with spray oil and drop 1/4 to ½ cup batter onto skillet for each pancake. When the edges look brown and the air bubbles appear on the top of the pancake, turn and cook other side. Serve with syrup or fresh fruit.

Carrot Breakfast Muffins (vegan)
Serves 6 to 8
1 cup whole-wheat flour
1 cup oat bran
1 Tbsp. cornstarch
1 tsp. baking soda
1 tsp. baking powder
1 tsp. Cinnamon
½ tsp. Nutmeg
1/3 tsp. Ginger
2/3 cup grated carrots
1/3 cup maple syrup
1 cup water
1/4 cup canola oil

Preheat the oven to 375F. In a large mixing bowl, combine all of the dry ingredients and the grated carrots. Add all of the wet ingredients. Mix well. Pour the batter into a lightly oiled muffin pan and bake for 25 to 30 minutes, or until an inserted toothpick comes out clean.

Other breakfast options:

Breakfast Burritos: Eggs or extra-firm tofu scrambled with onions, peppers and chopped vegetarian sausage, topped with soy cheese and rolled up in a warm tortilla.

McVegetarian Sandwich: Place scrambled eggs (or egg substitute or tofu), vegetarian faux-
Canadian bacon and soy cheese in a sliced English muffin. A great take-and-eat breakfast!Cereal

Free-For-All: Mix two, three or more of your favorite cold cereals in a bowl for a different twist on your usual breakfast.

Lunch Vegetarian Recipes

Quinoa Salad
Serves 4 to 6

1-1/2 cups quinoa
3 cups water
2 bell peppers (green or red, or combination), diced
½ cup diced red onion
½ cup finely chopped fresh dill
1/4 cup balsamic vinegar
2 ½ Tbsp. Sweetener, or to taste (non-vegans may use honey)
1 ½ Tbsp. Dijon mustard

Rinse the quinoa well to remove outer coating. Add quinoa and water to medium saucepan. Bring to a boil, cover and simmer over low heat for 15 minutes, or until all the liquid has been absorbed. Combine peppers, onion and dill in a medium mixing bowl. Add cooked quinoa. In a separate bowl, combine remaining ingredients. Add to quinoa mixture and toss gently. Add salt and pepper to taste. Cover and chill for 2 hours before serving.

Cheese-Free Mac ‘n Cheese (vegan)
Serves 4 to 6

1 pkg. (16 oz) elbow macaroni
2 cups vanilla soy/rice milk
2 tablespoons soy margarine
2 tablespoons vegan mayonnaise
1 cup nutritional yeast
½ tsp. salt
½ tsp. White pepper
½ tsp. garlic powder
1 tsp. hot sauce (optional)
1 tsp. turmeric (optional – adds yellow color)

Cook pasta according to package directions; drain. In a large bowl, combine pasta with other ingredients. Mix thoroughly. OPTIONAL: For more flavor and an added nutritional boost, add 1 cup of steamed broccoli.

Sloppy Faux-Joes (vegan)
Serves 4 to 6
1 large onion, diced
2 medium green peppers, diced
3 Tbsp. olive oil
1 ½ cups boiling water
2 ½ cups tomato purée
freshly ground pepper, to taste
1 Tbsp. soy sauce
1 ½ Tbsp. mustard
1 Tbsp. sugar
1 ½ cups dry textured vegetable protein (TVP)
2 tsp. chili powdervegan buns

In a large skillet, sauté onion and green peppers in the olive oil until soft, about 12 minutes. Add the remaining ingredients (except buns) and simmer over low heat for 20 minutes, stirring often. Serve in buns for sandwiches, or spooned over bread for less sloppy eating with a fork.

Hummus Garden Pita
Serves 1 or 2

1 medium firm ripe tomato, finely diced
1/4 cup seeded cucumber or bell pepper, diced
1 cup shredded lettuce
Creamy vegetarian salad dressing (your favorite)
1/4 cup hummus
1 regular-size or 2 mini pita breads, cut in half

Combine the tomato, cucumber or pepper and lettuce in a medium bowl. Add enough dressing to moisten and toss. Spread the inside of the pita with hummus, then fill with salad. To take with you to school or work, wrap first in foil, then in plastic zipper bags.

Dinner Vegetarian Recipes

Black Bean Burritos (vegan)
Serves 4

1 15-ounce can black beans, drained and rinsed well
1/4 cup salsa1 cup cooked brown rice
4 flour tortillas (vegetarian style, of course)
1 cup shredded leaf or spinach
1 tomato, diced
1 avocado, diced or mashed

Combine the black beans, salsa, and rice in a saucepan and simmer for 3 minutes, stirring occasionally. Remove from heat, cover, and let sit for 5 minutes. In an ungreased skillet, heat a tortilla until warm. Spread a line of the bean mixture down the center. Top with lettuce, tomato, avocado and more salsa, if desired. Roll up. OPTIONAL: Non-vegans may add sour cream.

Vegetarian Moussaka
Serves 8 to 10

1 eggplant, thinly sliced
1 Tbsp. olive oil
1 large zucchini, thinly sliced
2 potatoes, thinly sliced
1 onion, sliced
1 clove garlic, chopped
1 Tbsp. white vinegar
1 (14.5 ounce) can whole peeled tomatoes, chopped
½ (14.5 ounce) can lentils, drained, juice reserved1 teaspoon dried oregano
2 Tbsp. chopped fresh parsleysalt and pepper to taste
1 cup crumbled feta cheese
1 ½ Tbsp. butter
2 Tbsp. all-purpose flour
1 1/4 cups milk
black pepper to taste
1 pinch ground nutmeg
1 egg, beaten
1/4 cup grated
Parmesan cheese

Sprinkle eggplant slices with salt and set aside for 30 minutes. Rinse and pat dry. Preheat oven to 375F. Heat oil in a large skillet over medium-high heat. Lightly brown eggplant and zucchini slices on both sides; drain. Adding more oil if necessary, brown potato slices; drain. Saute onion and garlic until lightly browned. Pour in vinegar and reduce. Stir in tomatoes, lentils, half of the juice from lentils, oregano and parsley. Cover, reduce heat to medium-low, and simmer 15 minutes.

In a 9x13 inch casserole dish layer eggplant, zucchini, potatoes, onions and feta. Pour tomato mixture over vegetables; repeat layering, finishing with a layer of eggplant and zucchini. Cover and bake in preheated oven for 25 minutes. Meanwhile, in a small saucepan combine butter, flour and milk. Bring to a slow boil, whisking constantly until thick and smooth. Season with pepper and add nutmeg. Remove from heat, cool for 5 minutes, and stir in beaten egg. Pour sauce over vegetables and sprinkle with Parmesan cheese. Bake, uncovered, for another 25 to 30 minutes.

Easy Vegetarian Chili (vegan)
Serves 6

1 small onion, chopped
1 large green bell pepper, seeded and chopped
3/4 cup chopped celery
3/4 cup dry red wine or water
3 cloves garlic, finely chopped
2 (14.5-ounce) cans diced tomatoes, undrained
1 ½ cups water
1/4 cup tomato paste
3 tsp. vegetable bouillon granules
1 Tbsp. chili powder
½ tsp. ground cumin
1 tsp. cinnamon
2 tsp. paprika
1 tsp. cayenne (red) pepper
2 (15-ounce) cans kidney or pinto beans, rinsed and drained
Sour cream (optional)

Combine onion, bell pepper, celery, wine and garlic in large saucepan. Cook over medium-high heat, stirring occasionally, for 6 to 8 minutes or until vegetables are tender. Add tomatoes with juice, water, tomato paste, and bouillon; bring to a boil. Reduce to simmer and add chili powder, cumin, cinnamon, paprika and cayenne. Stir in beans. Reduce heat to low; simmer, stirring occasionally, for 45 minutes, adding beans during the last 15 minutes of cooking. Non-vegans may serve with sour cream.

Other great dinner ideas:

Vegetarian Tofu Lasagna: Adapt your favorite homemade lasagna recipe by adding a package of frozen chopped spinach (well-drained with moisture squeezed out) to the ricotta layer. Use vegetarian marinara sauce and, in place of the lasagna noodles, layer on slices of extra-firm tofu.

Layered Crock Pot Dinner: Layer veggies in the crock pot in this order – sliced potatoes on thre bottom, then sliced onions, sliced carrots, sliced bell pepper, sliced zucchini, 1 cup each of corn and peas. Gently pour over this a sauce made from 2 ½ cups tomato sauce, 1/4 cup low-sodium Tamari soy sauce, and 1 tsp. Each of thyme, dry mustard, basil, chili powder, cinnamon, sage and parsley. Cook for six hours on low or 12 hours on high. A great meal to come home to at the end of a busy day!

Artichoke Pate: Toss a jar of marinated artichoke hearts into the food processor with a cup of walnuts, a clove of garlic, 3 oz. olive oil, 2 Tbsp. Lemon juice and a teaspoon each of salt, pepper, rosemary and basil. Process until smooth and serve on cracker or whole wheat bread.