The Green Gourmet Cookbook:
100 Creative And Flavorful Vegetarian Cuisines
(Healthy Vegetarian Cooking)
Reproduction, translation, further processing or similar actions for commercial purposes as well as resale or other publications are not permitted without the written consent of the author.
Copyright © 2019 - Luke Eisenberg
ISBN: 9783749452057
All rights reserved.
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
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
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
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
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
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
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
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
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.