Vegetarian Cookbook

Introduction

To many, the term vegetarian reflects a type of diet, but to a vegetarian, this is a lifestyle choice. One chooses vegetarianism for many reasons, including health, religious and moral. As a result, vegetarian diets include and exclude a variety of specific foods. We considered the variations of vegetarianism most prevalent today while creating this cookbook.

The goal in creating this cookbook was to collect recipes that are easy, healthy, and quick to prepare, All of these low-fat recipes can be prepared in an on-campus kitchen starting from ingredients you would find in your own cabinets.

The recipes are catered to the three most common vegetarian diet approaches: vegan, ovo-lacto, and lacto. Many of the recipes are easily modifiable and the substitutions for each type of vegetarian follow below the instructions. Included is a brief definition of each of the diet types so you will know exactly what each consists of before you start cooking. Enjoy the recipes. We hope this book helps make it easier for you to eat healthily, even under the time, money, and equipment constraints at school.

Nutrients

VITAMIN B12

• Vitamin B12 can be found in dairy products, eggs, fortified nutritional yeast, supplements, and fortified soy products.

VITAMIN D

• Lacto-vegetarians are not at risk since Vitamin D is found in milk, however, vegans need to consider a supplement.
• Sunlight is a source of Vitamin D.

ZINC

• Zinc is found in foods that are high in protein.
• Some vegetarian sources of zinc are:

  Eggs
  Tofu
  Dairy products
  Nuts, dried peas, beans, and lentils

OMEGA-3 FATTY ACIDS
Omega-3 fatty acid deficiency is a concern if foods such as tofu, nuts, and seeds are excluded from the diet.
Food sources of Omega-3 fats are:

Wheatgerm
Olives
Canola/soybean oils

Being a vegetarian does not limit you to only eating fruits and vegetables and always preparing your own meals. There are many items offered at fast-food establishments and other eating facilities that you can enjoy when eating out. And when you are not sure what a food item consists of, you can always ask.

Here are some ideas for eating out vegetarian style

Fast food options:

McDONALDS

Garden salad w/ dressing
French Fries
Milkshake
Apple pie

WENDYS

Garden Veggie Pita
Classic Greek Pita
French Fries
Baked potato w/toppings (broccoli & cheese, sour cream & chives)
Frosty
Garden Salad

TACO BELL

7-Layer Burrito
Bean Burrito
Veggie Fajita
Tostada
Nachos and Cheese
Pintos and Cheese
Mexican Rice

Other choices when eating out:

Cheese submarine sandwich (lettuce, tomato, cheese, pickles, etc.)
Pizza
Grilled cheese sandwich
Most types of pasta dishes
Different varieties of salads
Bagels w/ cream cheese, margarine or butter
Eggplant parmigiana
Veggie or Cheese Quesadillas
Garden Burgers
Fruit
Juice smoothies
Raw, washed vegetables

Myths and Facts about Vegetarianism

Wild Mushroom Pizza

1 tablespoon olive or vegetable oil
1 pound assorted mushrooms, sliced (shiitake, oyster, morel)
1 medium onion, 1/2 cup chopped
2 cloves garlic, finely chopped
2 tablespoon parsley
1 (12 inch) ready-to-serve pizza crust

1. Heat oven to 450°F. Heat oil in skillet over high heat. Cook mushrooms, onions, and garlic in the oil for about 5 minutes, stirring frequently. Stir in parsley.
2. Spoon mushroom mixture over crust
3. Bake 8 to 10 minutes

Variation: Substitute any of your favorite veggies for the mushroom mixture for some variety. Prepared frozen spinach is great for this recipe.
For the Lactos and Ovo-Lactos:
Sprinkle 1/2 cup of parmesan cheese over top of the pie before baking

Tofu Skillet Dinner

1 tablespoon olive or vegetable oil
1/4 cup chopped red onion
2-3 small red potatoes, sliced
1/2 cup frozen cut green beans
1/2 teaspoon Italian seasoning (oregano, basil, thyme)
1/4 teaspoon garlic salt
1/4 package (14 oz.) firm tofu, cut into 1/2 inch cubes
1 plum tomato, thinly sliced

1. Heat oil in skillet over medium heat, cook onion in oil for about 2 minutes, stirring frequently. Stir in potatoes and reduce heat to medium-low. Cover and cook for 10 to 12 minutes, stirring occasionally until potatoes are tender.
2. Stir in green beans, seasoning, and garlic salt. Cover and cook 6 to 8 minutes while stirring occasionally until beans are tender and potatoes a light golden brown.
3. Gently stir in tofu and tomatoes. Cook 3 to 5 minutes.

For the Ovo-Lactos:
Sprinkle 1 chopped hard boiled egg over top after cooked.

Italian Three-Bean Soup

1 cup frozen green beans, red pepper, potato, and onion
1 1/4 cup ready-to-serve fat -free vegetable broth
1/2 teaspoon Italian seasoning (oregano, basil, thyme)
3 cloves garlic, finely chopped
1/2 can or 8 oz. stewed tomatoes, undrained
1/2 can or 8 oz. pinto beans, drained
1/2 can or 8 oz. kidney beans, drained
1 tablespoon pesto (optional)

1. Heat all ingredients except pesto to boiling then reduce heat.
2. Cover and simmer for 25 minutes , stirring occasionally. Stir in pesto.

Broiled Eggplant Sandwiches

1 small eggplant, cut lengthwise into 6 1/2-inch thick slices
1/2 tablespoon olive or vegetable oil
3 hoagie rolls, split
3 tablespoons non-fat red wine vinaigrette
1 small onion, sliced
1 small tomato, sliced assorted fresh greens

1. Preheat broiler.
2. Brush both sides of eggplant and onion with oil and arrange on baking sheet. Broil 5 inches from heat until tender and browned, about 15 minutes, turning once.
3. Toast buns under broiler about 1 minute.
4. Brush both sides of buns with vinaigrette.
5. Arrange eggplant, onion, tomato, and greens on buns.

For the Lacto:
Sprinkle the sandwich with shredded or sliced provolone cheese.

Cavatelli with Garden Veggies

4 ounces uncooked cavatelli or favorite pasta
1 tablespoon olive oil
4 fresh asparagus spears, diagonally sliced into 1-inch pieces
1/2 red bell pepper, sliced into thin strips
1 garlic clove, finely chopped
1/2 yellow squash, cut lengthwise into 1/2-inch pieces
1/2 cup sugar snap peas
2/3 cup vegetable broth
1 tablespoon assorted herbs (basil, thyme, dill, tarragon)

1. Prepare pasta
2. Heat oil in saucepan over medium heat. Add veggies and broth, bring to a boil over high. Reduce heat.
3. Simmer uncovered until veggies are tender-crisp, about 4 to 5 minutes.
4. Add pasta to saucepan and add herbs; toss well. Season with salt and pepper.

For the Lactos and Ovo-Lactos:
Sprinkle parmesan or shredded mozerella cheese over top.

Quick Bean & Rice Burritos

1/3 cup uncooked white or brown instant rice
4 flour tortillas
5 to 6 ounces canned black beans, undrained
1 clove garlic, finely chopped
1 small tomato, chopped
1/8 cup chopped onion
1/2 teaspoon chili powder
1/8 teaspoon cumin (optional)
chopped scallions and salsa

1. Prepare rice.
2. Combine beans, garlic, tomato, onion, chili powder, and cumin in saucepan. Simmer until tomato begins to soften, about 5 minutes.
3. Wrap tortillas in damp paper towels and microwave for 15 seconds. place a heaping tablespoon of bean mixture in warmed tortilla. Garnish with scallions and salsa. Roll up tortillas, folding in ends to enclosed filling.

Variations: Omit the tortillas, make additional rice, and serve bean mixture over rice. Additional garnish: grated carrots, shredded lettuce, sliced olives
For the Lactos & Ovo-Lactos:
Additional garnish: low-fat plain yogurt or sour cream, shredded cheese

Potato-Vegetable Au Gratin

2 1/2 cups cubed red potato
1 cup broccoli florets
1 cup sliced carrots
1/2 cup chopped onion
1/2 cup nonfat milk
1/2 cup shredded sharp cheese
1/4 cup basil
salt & pepper to taste

1. Preheat oven to 375°F.
2. Steam potato covered for 15 minutes or until tender. Transport to bowl and partially mash with fork or wooden spoon.
3. Steam broccoli, carrots, and onion while covered for about ten minutes.
4. Combine the potato vegetables, milk, 1/4 cup cheese, and seasoning in a bowl. Spoon mixture into a small baking dish that is coated with cooking spray and top with remaining cheese.
5. Bake uncovered for 15 minutes.

For the Vegan:
Use soy milk and substitute soft tofu for the cheese.

Creamy Mushroom Stroganoff

5 ounces uncooked fettuccine
1 1/2 tablespoons butter
1/6 cup flour
4 ounces mushrooms, sliced (about 1 1/2 cups)
1/8 cup chopped shallots
1 to 2 cloves garlic, finely chopped
3/4 cup skim milk
1/4 cup dry white wine
1 teaspoon parsley
salt to taste

1. Prepare fettuccine according to package directions. Keep warm.
2. In a non-stick skillet, melt the butter over medium heat. Stir in the flour until smooth.
3. Add mushrooms, shallots, and garlic. Cook until browned, stirring frequently, about 10 to 12 minutes.
4. Gradually add milk and wine. Stir constantly until smooth and comes to a boil. Stir in salt and parsley for 1 minute. Serve over fettuccine.

For the Vegan:
Use soy based milk.

Creamy Vegetable Cheese Soup

2 ounces fat-free process cheese loaf, cubed
1 3/4 cup skim milk
1/4 teaspoon chili powder
1 cup cooked brown or white instant rice
1/2 package (8 ounces) frozen cauliflower, carrots, and asparagus

1. Heat cheese and milk in saucepan over low heat stirring frequently until cheese is melted. Add chili powder.
2. Stir in rice and vegetables; cook until hot.

Variations:
Substitute veggies with any of your favorites. Corn, peas, and lima beans work well and are sold mixed and frozen.

Creamy Corn & Garlic Risotto

2 cups vegetable broth
2 cloves garlic, finely chopped
1/2 cup uncooked instant rice
1 1/2 cups frozen whole kernel corn
1/4 cup grated Parmesan cheese
1/6 cup shredded mozzarella cheese
1/8 cup parsley

1. Heat 1/4 cup of the broth to boiling in skillet. Cook garlic in broth for 1 minute, stirring occasionally.
2. Stir in rice and corn. Cook 1 minute, stirring.
3. Stir in remaining broth and heat to boiling; reduce to medium.
4. Cook uncovered 15 to 20 minutes, stirring occasionally until rice is tender and creamy; remove from heat. Stir in cheeses and parsley.

Serving Idea:
Add your favorite fresh steamed veggies over the finished risotto.

Bean Quesadillas

1/2 of a 15.5 ounce can of black, red or pinto beans, rinsed and drained
1/4 cup chopped tomato
1 teaspoon cilantro
6 large black pitted olives, sliced
4 small whole wheat or corn tortillas
1/2 cup low-fat jalapeno-jack cheese, shredded
5 ounces spinach, stemmed and shredded
1/4 cup salsa

1. Preheat oven to 350°F.
2. In a large bowl, mash the beans. Stir in tomato, cilantro, and olives. Spread the mixture evenly over two tortillas. Sprinkle both with cheese, spinach, and salsa.
3. Top with remaining tortillas and place on ungreased baking sheet. Bake about 10 minutes. Cut into wedges.

For the Vegan:
Use soy cheese

Grilled Portobello Pita Pizza

1/6 cup nonfat or reduced-fat mayonnaise
1 clove garlic, finely chopped
1/2 teaspoon chili powder
1 cup lightly packed assorted baby greens
1/2 tablespoon nonfat red wine vinaigrette
2 large Portobello mushrooms, stems removed
2 soft pita breads

1. Preheat grill or broiler.
2. Combine first three ingredients.
3. Toss greens and vinaigrette.
4. Grill or broil mushrooms for about 6 minutes, turning once, until tender. Slice into strips.
5. Warm pitas under broiler or on grill until lightly browned, about 3 minutes. Spread the mayonnaise mixture over bread and top with mushrooms and greens.

Pizza Frittata

4 eggs
1/8 cup grated Parmesan cheese
1/2 teaspoon Italian seasoning (oregano, basil, thyme)
1/8 teaspoon salt
1/8 teaspoon pepper
1 tablespoon butter or margarine
1/2 cup sliced mushrooms
1/2 medium bell pepper, chopped
1/2 small onion, chopped (1/8 cup)
1/8 cup sliced olives

1. Beat together eggs, cheese, and seasonings.
2. Melt butter in skillet over medium heat. Cook mushrooms, pepper, olives, and onion for about 2 minutes, stirring occasionally until crisp-tender.
3. Pour egg mixture over veggies; reduce to medium-low. Cover and cook 9 to 11 minutes until eggs set in center and light brown on the bottom.
4. Broil about 5 inches from heat for about 2 minutes or until golden brown. Cut into wedges.

Variation:
For lower fat version, use eggbeaters and cooking spray

Basil Vegetable Scramble

2 cups red cooked potatoes cubed (2 medium)
1 small onion, chopped (1/4 cup)
1/4 cup chopped red bell pepper
4 eggs
1 teaspoon basil
1/4 teaspoon salt
1/8 teaspoon ground red pepper

1. Spray non-stick skillet with cooking spray. Cook potatoes, onion, and pepper over medium heat for about 5 minutes, stirring occasionally.
2. Mix remaining ingredients and pour into skillet. As mixture begins to set at bottom gently lift cooked portions with spatula so that uncooked portion flows to bottom.
3. Cook 2 to 4 minutes or until eggs are thickened throughout but still moist.

Variation:
You can substitute 1/2 cup of frozen peppers and onions for the fresh vegetables for an even quicker meal.
Hint: For moist eggs, avoid constant stirring.

Roasted Vegetable Cheese Pie

1 cup cooked instant rice
1 large egg white, lightly beaten
1/8 cup grated Parmesan cheese
3/4 cup sliced zucchini
3/4 cup sliced yellow squash
1/2 cup thinly sliced onion
1/2 teaspoon basil
1/2 teaspoon oregano
1/2 teaspoon olive oil
1/8 tablespoon salt
1 garlic clove, crushed
1/4 cup mozzarella cheese
1 small tomato, sliced

1. Preheat oven to 400°F.
2. Combine first three ingredients. Press evenly into a small pie plate coated with cooking spray. Bake for 10 minutes and remove. Increase oven to 450°.
3. Combine ingredients from zucchini to garlic in a bowl. Stir to coat with seasoning. Spread vegetable mixture on a baking sheet coated with cooking spray. Bake for 15 minutes or until veggies are tender. Remove from oven and add tomatoes.
4. Reduce oven temperature to 350°.
5. Sprinkle rice crust with 1/2 the cheese and top with the veggies. Cover with remaining cheese.
6. Bake for 30 minutes.

Variations:
Using instant mashed potatoes for the crust instead of rice for a change, following the same instructions. This variation with the exclusion of the cheese is also good for lacto-vegetarians!

Vegetable Fried Rice

1/2 teaspoon canola oil
1/8 cup sliced scallions
1 clove garlic, finely chopped
1 cup sliced fresh mushrooms
1/2 cup cut snow pea pods
1 cup bean sprouts
1 cup cooked brown rice
salt to taste
1 egg, beaten

1. Heat oil in non-stick skillet over medium-high heat.
2. Stir in vegetables and cook about 5 minutes or until mushrooms are tender.
3. Add sprouts, rice and salt and mix well. Cook until mixture looks dry and egg is cooked, about 4 minutes.

Substitution:
You can use canned mushrooms, which are sold pre-sliced to save time. Garlic powder can also be substituted if you do not have fresh garlic around.

Chinese Vegetables in Peanut Sauce

1/6 cup chunky peanut butter
1 1/2 tablespoons soy sauce
1/2 tablespoon brown sugar
4 ounces uncooked Chinese noodles or angel-hair pasta
2 1/2 cups water or vegetable broth
1 medium carrot, cut into matchsticks (1 cup)
1 to 2 cloves garlic, finely chopped
3/4 cup sliced shitake mushrooms
1/2 cup cut snow peas
1/4 cup sliced scallions
1/4 teaspoon crushed red pepper flakes

1. Combine peanut butter, soy sauce and brown sugar; set aside.
2. Prepare noodles according to package directions.
3. Heat water or broth in a skillet over medium-high. Add carrots, mushrooms, pea pods, scallions, and red pepper flakes. Sauti until tender-crisp, about 2 minutes.
4. Stir in peanut sauce. Cook until smooth and bubbly, about 2 minutes. Pour over hot noodles.

This one is for everybody!

A Few Quick Tips

Dont forget to checkout the frozen foods section at the market. There are a lot of great vegetarian items out there that are low in fat and high in protein: Gardenburgers, enchiladas, and even soy chicken nuggets.

Use frozen or canned vegetables to replace fresh ones when its the end of the week and your fridge is emptying out. Frozen veggies are a good thing to always have around.

Substitute egg-beaters for regular eggs to reduce fat.

Use nonfat or low fat milk instead of whole milk to lower the fat in a recipe.

Use soft or silken tofu as a cheese substitute if needed. Soy-based cheese is also available.

Throw a can of cannellini beans in your tomato sauce to add protein to your meal if its just a plain pasta night.

Nutrient Summary
For a vegetarian diet

PROTEIN

• A variety of sources provide adequate protein

  Eggs (for ovo-vegetarians) Milk and milk products (for lacto-vegetarians) Beans and soybeans vegetables (contain small amounts)

CALCIUM

• A variety of calcium sources include:

  Milk and milk products ( for lacto-vegetarians)
  Dark green, leafy vegetables (e.g. broccoli, kale)
  Tofu (made with calcium-check label)
  Dried figs and sunflower seeds

IRON

• Iron absorption of plant sources can be increased by combining it with foods rich in Vitamin C (e.g. citrus fruits, tomatoes, broccoli, cauliflower).
• The following are examples of plant iron sources:

  Dark green, leafy vegetables
  Dried fruits and beans
  Prune juice and molasses
  Sesame seeds

Vegan
excludes animal flesh (meat, poultry, fish, and seafood), animal products (eggs and dairy), and usually honey and/or yeast products.

Ovo-lacto Vegetarian
same as vegan but includes eggs and dairy products

Lacto Vegetarian
same as vegan but includes dairy products

Ovo Vegetarian
all plant derived foods plus eggs

Some nutritional concerns

Protein
A common misunderstanding of vegetarianism concerns the inclusion of adequate protein in the diet. It is actually quite easy to obtain sufficient protein once one is used to eating as a vegetarian. There are plenty of great protein sources to choose from. Beans, soy products, cheese , milk, and nuts are just a few ingredients not to forget.

Carbohydrates
A vegetarian diet consists of an abundance of complex carbohydrates which serve as our energy source. Starchy foods such as whole wheat pasta, brown rice, and bread are main sources of carbohydrates.

Fat
An additional benefit to vegetarianism is that it may be low in fat. Although these recipes are exactly that, you should understand that fat is still an important part of the diet. As a vegetarian, fat sources may be oils, dairy foods and nuts.

Vitamins
It is hard to go wrong here as a vegetarian. Fruits and vegetables are packed with essential vitamins. The only thing to remember is the importance and necessity of variety. Also, be careful not to overlook vitamin B12, especially as a vegan. Sources of B12 can be dairy products, eggs, fortified yeast and soy products, as well as supplements.

Minerals
Vegetarians must concentrate on including mineral sources to their diets, specifically iron and calcium. Dark leafy green vegetables are good sources of both. Other foods containing iron and calcium are beans, dried fruits, seeds, and eggs. Calcium can be obtained from milk or soy milk, orange juice, cheese, and yogurt. Zinc is another vital mineral not to be overlooked. It can be found in eggs, cheese, whole grains, legumes, and nuts.

REFERENCES

Betty Crocker Easy Meatless Dishes. March 1998, #137

Cooking Light. Inspired Vegetarian Jan/Feb 1998. Volume 12 Number 1.

Fraser, Linda, The Essential Vegetarian Cookbook. Creative Cooking Library. Smithmark Publishers Inc. 1995.

Sperling, Veronica & McFadden, Christine. The Complete Book of Vegetarian Cooking. Smithmark publishers, 1996.

Vegetarian Times Low-fat & Fast. Macmillan, 1997.

Last Modified 12/22/2005