Vegetarian Cookbook

Vegetarian Cookbook

by Hilary Luft

1

All the flavors of
vegetarians
Vegans 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

Why should you eat meat?
Most vegetarians are health conscious and take supplements and eat
a balanced diet in order to get the nutrients they need. Most. If a
vegetarian is not willing to make their diet healthy, they will have
deficiencies. Protein is very well known to be a major issue, though
many vegetarians eat beans and nuts so it isn’t as common as people
tend to think. The lack of B12 is the main issue in the vegetarian
diet. Vegetarians will be deficient in vitamin B12 if they do not take
a supplement. There are many other nutrients vegetarians will be low
on if they do not pay attention to their diets. These include omega-3,
iron, calcium, and zinc. Another position promoting meat eating, is our
ancestors did it. It’s what we do. Humans are at the top of the food
chain. That’s how it’s always been. Why change it? Native American’s
believed if an animal was killed, it must be eaten or it was a waste of
it’s life. If an animal has already been killed, eat it so it’s death was not
for nothing. Others say they just enjoy the taste of meat too much to
pass 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 moral
reasons. Most people assume all vegetarians chose not to eat meat
because they are animal lovers. Some choose not to eat meat because
it 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 the
same things we ate back then. We can be plenty healthy without animal
products. However there are many other understandable reasons to
remove meat from one’s diet. Economical and ecological reasons are
just as common. To be able to buy one pound of beef, first there has
to be a cow. The cow then must be fed until ready to butcher. This
requires around sixteen pounds of grain and soy. Cows are no longer
grazing on farms. That is not efficient enough for today’s need of
beef. If the cows aren’t grazing, where does the manur go? It is no

3

longer needed to fertilize the grass. There is no grass. It’s dangerous
chemicals are therefore released into our atmosphere. The modern
method of feeding a cow enough to get one pound of meat out of them
requires one gallon of gasoline. This is used to produce, transport, and
process the cow’s food. And the amount of resources and energy
needed to then kill the cow and process it’s meat to get one pound of
beef in your grocery store is more than double. Why not skip on
releasing all those greenhouse gases and eat from a direct source?
Like a plant. We could feed the whole world six times with just what
the cows eat. There are also many health reasons to convert to the
vegetarian lifestyle. Vegetarians tend to have a significantly lower
BMI, cholesterol, and blood pressure levels than those who eat meat.
It’s not much of a mystery as to why this is. They consume foods
directly from plant sources. This means less calories, less total fat,
more complex carbohydrates, less cholesterol, more fiber, and a
better polyunsaturated to saturated fats ratio. It has been proven in
industrialized nations vegetarians are usually healthier than meat-
eaters. Studies continue to suggest following a vegetarian lifestyle is
not only beneficial to an individual, but society.

4

What are the nutrients vegetarians
tend to lack again?
protein
●
B-12
●
iron
●
zinc
●
omega 3
●
calcium
●

Every recipe in this cookbook is a
significant source of one or more of
these nutrients.

Avocado Tacos
5

Time:
● 20 minute prep
● 5 minute cook
Ingredients: 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 3.in 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

Brown Rice, Tomato and
Basil
Time:
● 5 minute prep
● 45 minute cook
● 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

Fancy Grilled Cheese
sandwich
Time:
● 5 minutes
● 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

Time:
● 10 minutes prep
● 15 minute cook
● 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 Veggie
Time:
● 5 minutes

9

● 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 Rice
Time:
● 20 minutes

10

● 2 bags Success® Rice cooked with 2
Success® Brown
Jasmine Rice or Prepare rice according
1.to 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 Salad
Time:
● 15 minutes
● 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

● 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 Risotto
Time:
● 20 minutes plus rice
cooking
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

● 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 Pizza
Time:
● 20 minutes
● 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

● 2 oz canand sliced hearts,
drained
artichoke

● cup crumbled feta cheese

Potato Burritos
Time:
● 30 minute prep
● 20 minute cook
● 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

● 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 Pie
Time:
● 15 minute prep
● 30 minute cook
● 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

● 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 Pie
Time:
● 15 minute prep
● 40 minute cook
● 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

● 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

Sloppy Sams
Time:
● 50 minutes
● 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

Spinach Mozzarella
Time:
● 40 minutes
● 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

Taco Soup
Time:
● 10 minutes prep
● 30 minute cook
● 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

Time:
● 40 minutes
● 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 Lasagna
Time:
● 15 minutes prep

21

● 45 minutes cook
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

Vegetarian Chili
Time:
● 20 minutes
+cooking beans
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

Veggie Sandwich
Time:
● 5 minutes
● 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

Zucchini Potato Casserole
Time:
● 35 minutes
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 Cited

Addictive Sweet Potato Burrtios.” Yummly.com. Yummly. 2012. Web. 21 Oct. 2012.

26

“Allrecipes - Recipes and Cooking Confidence for Home Cooks Everywhere.”

AllRecipes.com. All Recipes. 2012. Web. 21 Oct. 2012.

Drummond, Ree. “Vegetable Lasagna.” thePioneerWoman.com/cooking. The Pioneer

Woman: WordPress. 11 Apr. 2011. Web. 21 Oct. 2012.

“Food Network - Easy Recipes, Healthy Eating Ideas and Chef Recipe Videos.”

FoodNetwork.com. Food Network Magazine: Scripps Networks Digital. 2012. Web. 14

Oct. 2012.

Frank, Erica and White, Randall. “Special Series: Health Effects and Prevalence of

Vegetarianism.” NCBI.NLM.NIH. gov. Special Series. 1994. Web. 7 Jan. 2013.

“Healthy Recipes, Healthy Eating, Healthy Cooking - Eating Well.” EatingWell.com.

Meredith Corporation. 2012. Web. 14 Oct. 2012.

Ktgirlie. “Vegetarian Taco Soup Recipe.” Recipes.SparkPeople.com. The Spark. 2012.

Web. 21 Oct. 2012.

Nick. “Kidney Bean Soup with Guacamole Topping.” Macheesmo.com. Macheesmo,

LLC. 3 Feb. 2010. Web. 21 Oct. 2012.

Roberts, Sue. “What Do Vegetarians Miss from Their Diet?.” LiveStrong.com. Demand

Media, Inc. 16 Mar. 2011. Web. 17 Sep. 2012.

Sundene, Nicole. “5 Most Common Vegetarian Nutrient Deficiencies.”

KitchenTableMedicine.com. Kitchen Table LLC. 6 Sep. 2006. Web. 17 Sep. 2012.

Thompson, Angela. “Easy Mexican Chickpea Salad.” VegAngela.com. Angela

Thompson. 11 Nov. 2011. Web. 21 Oct. 2012.

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