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Our Vegetable Foodie Friends:

100 Healthy and Delicious Vegetarian Cooking Creations

(Healthy Vegetarian Cookbook)

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Zucchini tomato casserole with manchego

Fast corn buffers with herb cream cheese

Ginger and chilli carrots with camembert and Harz cheese

Carrot and kohlrabi gratin with herb quark

Green vegetable pasta with spinach, asparagus and peas

Tofu-Meatballs with yoghurt dip

Radish sprouts salad with Harz cheese

Baked sheep's cheese packets with rosemary and tomatoes

Brussels sprouts pasta with parsley pesto

Tagliatelle with asparagus puree and sheep's cheese

Vegetable omelette with tomatoes and paprika

Spaghetti with Mushroom Bolognese and Fennel

Bean Pasta with Rucola

Spaghetti with herb-soyacreme and smoked tofu

Green chickpea soup with scrambled eggs crostini

Bread dumplings on vegetables with chives and pumpkin seeds

Fried pickled cabbage with parsley quark

Fried sheep's cheese with lemon red cabbage

Savoy cabbage lasagne with tomato sauce

Spelt pancake with tomato and courgette vegetables

Paprika-Polenta-Soup with sheep cheese

Gratinated polenta corners on leaf spinach

Gratinated zucchini with quinoa filling and mango sauce

Quark dumplings on paprika vegetables with green pepper

Wholemeal pasta with green sauce and Parmesan cheese

Wholemeal spaghetti with pumpkin sauce and Daikon cress

Pizza Primavera with broccoli, peas and tomatoes

Asian fried noodles with sprouts and egg

Farfalle noodles with pointed cabbage in creamy Parmesan sauce

Gorgonzola Spinach Pasta with Pink Pepper Berries

Roasted mung bean sprouts from the wok

Indian vegetable curry with pineapple

Roasted tofu mushroom vegetables in salad leaf

Baked potato slices with vegetable quark dip

Tofu vegetable curry with mango and almonds

Tofu cucumber salad with sweet and sour pesto

Gorgonzola pasta with savoy cabbage strips

Spicy mozzarella noodles with dried tomatoes, oregano and pine nuts

Lentils-vegetables-Bolognese with pasta

Rucola penne with cherry tomatoes and garlic

Green bean pasta with pesto and pine nuts

Braised artichokes in citrus-basil-sauce

Baked mushrooms with rosemary and parmesan cheese

Steamed Broccoli with Sesame, Honey and Soy Sauce

Eggplant lasagne with leaf spinach and tomatoes

Quinoa with leek and fennel

Pasta with tomato sauce and smoked tofu

Black bean soup with pepper tofu

Aubergine casserole with tomatoes, parmesan and mozzarella

Broccoli Tofu Wok with Paprika and Cashew Nuts

Pickled cauliflower with lemongrass, ginger and star aniseed

British vegetable relish with mustard

Baked cheese noodles with herbs, onions and mountain cheese

Piquant pea and bean pie with pine nuts and mint

Gnocchi alla Romana baked with artichokes and tomatoes

Romanesco kohlrabi ragout with curry coconut sauce

Mushroom and Kaiserslautern with curd cheese and marjoram

Tofu goulash with paprika, potatoes and tomatoes

Fried eggplant schnitzel with vegetable tofu ragout and chive oil

Potato and feta cheese pancakes with stewed paprika vegetables

Roasted tofu with cabbage and mushrooms served in pancakes

Indian carrot salad with yoghurt, mustard seeds and mint

Vegetable tortillas with smoked tofu

Salad of white beans with Parma ham

Mixed salad with vegetable strips and sheep cheese

Onion soup with roasted onions, fennel and tomatoes

Colourful vegetable salad with apple and yoghurt sauce

White asparagus in paper packet with carrots and ginger

Indonesian salad with egg rolls, peanuts and coriander

Clear green cabbage soup with chick peas and tomatoes

Japanese noodle salad with tofu and radish

Buttermilk wholemeal pancakes with curd cheese and berries

Broccoli-leek vegetables with spicy yoghurt dip

Marinated green beans with peanut kernels

Potato and radish salad with mixed sprouts

Pumpkin stew with green beans

Cream of carrot soup with almond flakes

Beetroot salad with herb quark

Paprika and savoy cabbage vegetables with lemon thyme

Millet vegetable pot with mint yoghurt sauce

Hot black salsifies with radicchio salad

Vegetable relish on celery with olives

Warm mushroom salad with dandelion

Blackberry and nectarine salad with quark

Stewed cucumber vegetables with parmesan cheese

Mangold carrot vegetables with mint quark

Marinated tofu with fennel-tomato vegetables

Pureed parsnip soup with North Sea crabs

Bean and pear salad with sunflower seeds

Fried pumpkin slices with tomato and lentil vegetables

Mushroom vegetables on chickpea puree with leek

Sugar pea salad with papaya strips

Baked rosemary potatoes with mushroom vegetables

Stuffed eggplants with tomato sauce

Rice and vegetable casserole with chives yoghurt

Vegetable gratin with wholemeal crumbles

Kohlrabi noodle gratin with peas and courgettes

Vegetarian cabbage rolls with millet, tomatoes and sheep's cheese

Vegetable cassler stew with pearls of barley

Vegetable tart with almonds

Zucchini tomato casserole with manchego

Ingredients for 4 portions

3 onions (à 50 g)

2 cloves of garlic

1 carrot (100 g)

1 piece Manchego (50 g)

10 tomatoes (approx. 750 g)

1 tbsp olive oil

100 ml classic vegetable broth

salt and pepper

2 tsp paprika powder (sweet)

1 tsp dried thyme

3 tbsp spelt flour type 630 (30 g)

3 courgettes (approx. 750 g)

1 ½ EL Rapeseed oil

3 tbsp breadcrumbs (30 g)

preparation

Peel and finely chop the onions. Peel the garlic cloves and chop very finely.

Wash, peel and dice the carrot. Grate the cheese finely.

Dip the tomatoes briefly in boiling water, remove, rinse with cold water and peel off the skin. Cut the stems of the tomatoes into wedges and dice the flesh.

Heat olive oil in a saucepan, fry onion and garlic cubes until translucent. Add the carrot cubes and stew for 3-4 minutes.

Add tomato cubes and vegetable stock. Season with salt, pepper and paprika powder. Add thyme and cook at medium heat for 10-12 minutes.

Meanwhile put the flour on a plate. Clean, wash and dry the courgettes and cut them into cubes of about 2 cm in size. Season with salt and flour.

Heat 1 tablespoon rapeseed oil in a large pan and fry the zucchini cubes light brown over medium heat, stirring constantly.

Grease an ovenproof dish with the remaining rapeseed oil. Fill the zucchini and tomato mixture in layers. Sprinkle with breadcrumbs and grated manchego. Bake in a preheated oven at 200 °C (circulating air: 180 °C, gas: stage 3) for about 20 minutes until golden brown.

tip

We recommend wholemeal rice, pasta or couscous as a side dish. Not only do they absorb the sauce well, they also provide energy-giving carbohydrates with fibre and ensure a longer-lasting feeling of satiety.

Per serving: 241 Kcal

Fast corn buffers with herb cream cheese

Ingredients for 2 portions

40 g corn semolina (instant product: 3 minutes cooking time)

70 ml milk (1,5 % fat)

½ bunch chives

½ bunch parsley

100 g spelt flour Type 630

2 eggs

140 g corn (drained net weight, tin)

salt and pepper

2 tbsp rapeseed oil

80 g cream cheese (13 % fat)

preparation

Boil 200 ml water with 1 pinch salt in a small pot. Add the corn semolina and stir with a wooden spoon. Remove from heat, stir in 50 ml milk and allow to cool briefly.

In the meantime, wash the herbs, shake dry and chop finely.

Put the cornmeal in a bowl. Stir in flour, eggs, drained corn and half of the herbs with a fork. Season the dough with pepper.

Heat 1 tbsp. oil in 2 coated pans. Add dough in portions of 2 tbsp each and form into small buffers. Fry the buffers on each side for about 2 minutes at high heat until golden brown.

Mix the remaining milk and herbs with the cream cheese and season with salt and pepper.

Drain the corn buffers on kitchen paper and serve with the herb cream cheese.

tip

Delicious in addition and an additional source of vitamins and fibre: raw vegetable salad made from freshly grated carrots with a dressing of lemon juice, sugar (or liquid sweetener), salt, pepper and rapeseed oil.

Per serving: 557 Kcal

Ginger and chilli carrots with camembert and Harz cheese

Ingredients for 2 portions

Carrots (à 100 g)

1 piece ginger root (approx. 8 g)

1 clove of garlic

1 red chilli pepper

1 sprig rosemary

1 organic orange

1 tbsp olive oil

salt and pepper

1 tbsp light balsamic vinegar

½ bunch parsley

60 g Camembert (30 % fat)

2 small Harz cheese (à 30 g)

preparation

Clean, wash and peel the carrots and quarter them lengthwise.

Peel ginger and garlic. Halve chilli pepper, remove seeds, wash and chop finely.

Rinse off rosemary, shake dry, pluck and chop the needles.

Rinse orange hot and finely grate about 1 teaspoon bowl. Halve the orange and squeeze out.

Heat the oil in a coated pan. Fry the garlic, ginger, chilli and rosemary for about 1 minute while stirring.

Add carrots with orange juice and peel and cook at medium heat for about 10 minutes until al dente, stirring frequently. Season with salt, pepper and balsamic vinegar.

Wash parsley, shake dry, pluck leaves and chop.

Cut Camembert and Harzer cheese into slices and arrange decoratively on plates. Add the carrots, sprinkle with parsley and serve.

tip

If you prefer cheeses with a less intense taste, try the recipe with goat cheese or low-fat cottage cheese.

Per serving: 207 Kcal

Carrot and kohlrabi gratin with herb quark

Ingredients for 2 portions

3 carrots (approx. 300 g)

1 kohlrabi

1 onion

1 sprig rosemary

1 tbsp rapeseed oil

2 pimento grains

50 ml strong broth

2 eggs

250 g low-fat curd cheese

5 tbsp milk (1,5 % fat)

1 packet of mixed herbs (or Italian herb mixture 50 g)

salt and pepper

2 tbsp sunflower seeds (30 g)

preparation

Wash and peel the carrots and kohlrabi. Cut carrots into thin slices, kohlrabi into sticks.

Peel and chop the onion. Rinse off rosemary and shake dry.

Heat rapeseed oil in a saucepan. Brown the onion over medium heat until translucent. Add the carrots and kohlrabi and cook for about 2 minutes.

Add rosemary, pimento and broth. Cook over medium heat for 10-12 minutes. Remove from heat and allow to cool slightly.

Meanwhile mix eggs, quark, milk and herbs in a bowl. Season with salt and pepper.

Add the carrots and kohlrabi to the herb-egg-quark mixture. Fill everything into a casserole dish and smooth down. Bake in the preheated oven at 180 °C (circulating air: 160 °C, gas: stage 2-3) on the middle shelf for about 25 minutes.

Meanwhile fry the sunflower seeds in a coated pan until golden brown. Sprinkle over the gratin and serve.

tip

Low-fat curd cheese and eggs together are a real "white giant" because they score well with proteins. That's why the gratin saturates so well and keeps the grey cells on their toes.

Per serving: 392 Kcal

Green vegetable pasta with spinach, asparagus and peas

Ingredients for 4 portions

125 g leaf spinach (deep-frozen)

1 clove of garlic

3 shallots

200 g green asparagus

3 mint stalks

80 g Parmesan cheese in one piece

350 g narrow ribbon noodles (e.g. tagliatelle)

2 tbsp olive oil

125 g peas (frozen)

80 ml cooking cream

salt and pepper

preparation

Defrost the spinach according to the package instructions, then squeeze out lightly and chop finely.

During spinach defrosting, peel garlic and shallots and chop finely. Wash the asparagus, peel thinly in the lower third and remove the woody ends. Cut the asparagus diagonally into pieces about 3 cm long.

Wash mint, shake dry, pluck leaves and chop coarsely with a large knife. Finely grate the parmesan. Cook the pasta according to the package instructions in plenty of boiling salted water until al dente.

Meanwhile, heat the oil in a pan. Fry the garlic and shallots until translucent.

Add the asparagus, chopped spinach and peas and cook for 1-2 minutes. Add the cream, season with salt and pepper and cook for 3-4 minutes at medium heat.

Drain the pasta in a sieve, collect 75 ml pasta water and mix both with the vegetables in a large bowl. Sprinkle with parmesan and mint and serve.

tip

If tender young spinach is to be had, take it: it does some work when washing and cleaning, but compensates this loosely by its particularly fine aroma again. Only add the leaves to the sauce about 2 minutes before the end of the cooking time.

Per serving: 509 Kcal

Tofu-Meatballs with yoghurt dip

Ingredients for 4 portions

400 g cut-resistant tofu

1 onion

1 carrot (approx. 100 g)

1 red chilli pepper

50 g Emmental cheese

4 stems parsley

2 eggs (L)

salt and pepper

½ Lemons

1 clove of garlic

3 mint stalks

150 g yoghurt (1,5 % fat)

cayenne pepper

1 tbsp rapeseed oil

preparation

Dry the tofu and cut into small cubes.

Place the tofu cubes in a kitchen towel and squeeze out vigorously.

Peel the onion and chop coarsely. Clean, wash, peel and coarsely chop the carrot. Pour into a blender with the tofu and puree finely.

Clean chilli pepper, halve lengthwise, remove seeds, wash and chop coarsely. Finely grate Emmentaler. Wash parsley, shake dry, pluck leaves and chop coarsely.

Add parsley, Emmental, chilli, 1 egg and 1 egg yolk to the tofu mass (use the egg white for other purposes). Season with salt and pepper. Mix well again and cover and refrigerate for 1 hour.

In the meantime, squeeze out half the lemon. Peel the garlic and press it through a garlic press into a bowl.

Wash mint, shake dry, pluck leaves, chop finely and add to garlic.

Stir in yoghurt and 1-2 tablespoons lemon juice. Season to taste with salt, pepper and cayenne pepper.

Form 8 flat meatballs from the tofu mass with moistened hands.

Heat the oil in a coated pan. Fry the meatballs on medium heat on each side for 3-4 minutes until golden brown and serve with the dip.

tip

Whole grain rice and gently steamed or steamed vegetables such as broccoli, courgettes and spinach are ideal companions. This turns the Bratlings into a complete, satisfying meal.

Per serving: 285 Kcal

Radish sprouts salad with Harz cheese

Ingredients for 2 portions

1 bunch radish

1 small frisee salad

½ Mini salad cucumbers

1 red onion

2 tbsp sprouts (e.g. radish sprouts)

2 small gherkins

100 g Harz cheese

3 tablespoons light balsamic vinegar

2 tbsp classic vegetable broth

salt and pepper

2 tbsp olive oil

preparation

Clean, wash and dry the radishes and cut into thin slices.

Clean salad, wash, spin dry and divide into bite-sized pieces.

Peel the cucumber and cut into thin slices. Peel and halve the onion and cut into fine rings.

Rinse the sprouts in a sieve and drain well.

Drain the gherkins and chop very finely. Roughly dice the Harz cheese.

Beat vinegar, vegetable stock, salt, pepper and olive oil in a salad bowl with a whisk.

Mix in radishes, onions, fresh cucumber, gherkin, cheese and sprouts. Allow to stand for about 10 minutes. Season to taste again with salt and pepper. Fold in the frisée and serve.

tip

You like Harzer too much? No reason to leave the figure miracle behind! It is also milder - how strongly its aroma develops depends on the degree of ripeness.

Per serving: 187 Kcal

Baked sheep's cheese packets with rosemary and tomatoes

Ingredients for 2 portions

1 clove of garlic

150 g cherry tomato

3 green olives (without stone)

½ Lemons

2 sprigs rosemary

1 tablespoon capers (glass)

1 tsp Harissa

1 tbsp olive oil

salt and pepper

180 g sheep's cheese (9 % fat absolute)

preparation

Peel the garlic clove and chop finely. Wash and eighth cherry tomatoes.

Cut the olives into slices. Squeeze the lemon half.

Rinse rosemary, shake dry, pluck needles and chop with a large knife.

Drain the capers in a tea strainer and place in a bowl. Stir in garlic, lemon juice, rosemary, harissa, olives and olive oil. If you like, add 1 tbsp finely chopped onion.

Add the tomatoes, salt lightly and season with pepper.

Cut 2 sheets of the same size (approx. 30x30 cm) from extra strong aluminium foil. Halve the sheep's cheese and place 1 piece each in the middle of the foil. Spread the tomato-caper mixture evenly on top with a tablespoon.

Fold the foil sheets into packets and place in a large baking dish. Bake in a preheated oven at 180 °C (circulating air 160 °C, gas: stage 2-3) for about 15 minutes. Place the baked sheep's cheese in the foil on a plate, carefully open and serve immediately.

tip

With a side salad of diced cucumbers, tomatoes and red onion rings, served with a red wine vinegar olive oil dressing, you bring valuable fibre into play.

Per serving: 190 Kcal