Quick and Easy Recipes Your Family will Love!

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Copyright High-Protein-Vegetarian 2011 All Rights Reserved

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Welcome to eVegetarian Recipes world created just for you! Congratulations for landing on this page. We welcome you to get on the bandwagon of creativity and diversity with authentic vegetarian cooking for your kids and the whole family.

Table of Contents http://www.evegetarianrecipes.com/

1. Super Healthy Creamy Veggie Korma 2. Curry potato pie 3. Herb Pesto Pasta with Mushrooms 4. Warm lentil, cherry tomato & halloumi salad 5. Asian tomato & rice soup 6. The ultimate makeover: Blueberry muffins 7. Super healthy Tropical breakfast smoothie 8. Full of Fiber - Crunchy granola with berries & cherries 9. Cranberry & raspberry smoothie 10. One-pot mushroom & potato curry 11. Japanese tofu noodle bowl 12. Ravioli with squash & crunchy crumbs 13. Easy Olive, Kale & Gruyre tart 14. Celebration Champagne cocktail 15. Low-Fat Sugar plums 16. Best-ever tiramisu 17. High-protein veggie burgers 18. School lunch sandwich fillers 19. On-The-Go Greek salad wraps

Super Healthy Creamy Veggie Korma

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Prep 15 mins

Cook 30 mins

Ingredients:
1 tbsp vegetable oil 1 onion , finely chopped 3 cardamom pods , bashed 2 tsp each ground cumin and coriander tsp ground turmeric 1 green chilli , finely chopped 1 garlic clove , crushed thumb-size piece ginger, finely chopped 800g mixed vegetables (chopped) carrots, cauliflower potato courgette, 500ml hot vegetable stock 200g frozen peas 200ml yogurt 2 tbsp ground almonds (optional)

Method:
1. Heat the oil in a large pan. Cook onion with the dry spices over a low heat for 5-6 mins until the onion is light golden. Add the chilli, garlic and ginger and cook for 1 min, then throw in the mixed vegetables and cook for a further 5 mins. 2. Add the stock and simmer for 10 mins. Add peas and cook for 3 mins more until the veg are tender. 3. Remove from the heat and stir through the yogurt and ground almonds, if using. Serve sprinkled with the toasted almonds and coriander, with basmati rice or naan bread on the side.

Curry potato pie

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Preparation 30 mins

Cook in 60 mins

Ingredients:
700g potatoes , sliced 400g sweet potatoes , sliced 1 onion , chopped 1 tbsp olive oil 1 tsp cumin seeds 2 garlic cloves , crushed 1 red chilli , finely chopped 1 thumb-size piece ginger , grated 1 tsp each o ground cumin, o coriander and o garam masala o tsp poppy seeds pinch dried chilli flakes 200g frozen peas juice 1 lemon , plus extra wedges to serve small bunch coriander , chopped 25g butter , melted 275g pack filo pastry

Method:
1. Put the potatoes in a large saucepan of cold, salted water and bring to boil. Turn down and simmer for 5 mins, add sweet potatoes. Continue to cook for 8 mins until just tender and drain. 2. Fry onion in the oil until soft, add cumin seeds and stir for 1 min. Stir in garlic, chilli and ginger with remaining spices. Cook for further 2-3 mins, then turn off the heat and stir into the potatoes with peas, lemon juice and coriander. 3. Heat oven to 190C/170C. Halve the filo sheets, and use two-thirds of them, overlapping, to line a 22cm loose-bottomed cake tin with a little overhang. While laying each sheet, brush with melted butter and keep the rest covered with a clean tea towel. Spoon in filling and press down lightly. Cover with remaining filo, then fold up overhanging sides and scrunch up pastry near the edges. 4. Poke several slits in the top of the pastry and brush with more butter. Sprinkle with poppy seeds. Bake for 40-45 mins until golden brown. Serve either hot or at room temperature with lemon wedges.

Herb Pesto Pasta with Mushrooms

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Prep 10 mins

Cook 15 mins

Ingredients:
100g cooked chestnuts handful each basil, parsley and mint , leaves only 50g Parmesan , grated, plus extra to serve (optional) 2 garlic cloves 150ml rapeseed oil 500g dried pasta 1 tbsp olive oil 250g pack chestnut mushrooms , quartered

Method:
1. Put the chestnuts in a food processor and pulse until roughly chopped. Throw in the herbs, Parmesan and garlic, then pulse again until chopped coarsely. Pour in the rapeseed oil, mix together and season to taste. 2. Cook the pasta in plenty of boiling salted water, according to pack instructions. Meanwhile, heat the olive oil in a large frying pan and fry the mushrooms with some seasoning for 6-8 mins until tender and starting to brown. When the pasta is cooked, drain it, return to the pan, then stir through the pesto and the mushrooms. Serve with some extra Parmesan on top.

Roasting fresh chestnuts :

For this recipe, either buy a pack of vacuum-packed ready-cooked chestnuts or roast them yourself. Cut a small cross in each whole chestnut and roast at 200C/180C fan/gas 6 for 30 mins. Remove and allow to cool slightly before crushing with the flat side of a knife.

Warm lentil, cherry tomato & halloumi salad

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Ready in just 30 minutes, this is a great after-work supper for four (or with leftovers for lunch for two)

Ingredients:
250g cherry tomatoes , halved red onion , finely sliced garlic clove , crushed lemon , juiced 1 tbsp olive oil 150g Puy lentils 250g pack halloumi cheese , cut into chunks a small bunch coriander , roughly chopped

Method:
1. Toss the tomatoes, red onion, garlic, lemon juice and olive oil in a bowl. Cook the Puy lentils until just tender, drain and add to the bowl. Season well and toss. 2. Grill the halloumi until golden. Stir the coriander through the lentils and serve with the halloumi.

Asian tomato & rice soup

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Prep 5 mins

Cook 25 mins

Ingredients:
vegetable oil 1 garlic clove , crushed 2cm piece ginger , grated 1 red chilli , finely chopped 2 stalks lemongrass , woody outer leaves discarded, finely chopped tsp cumin seed tsp ground coriander 1 x 400g tin chopped tomatoes 2 tbsp tamarind pure 3 tbsp basmati rice

Method:
1.Heat 1 tbsp oil in a pan, then cook the garlic, ginger, chilli and lemon grass for a couple of minutes. 2.Add the spices and cook for a minute, then tip in the tomatoes, tamarind and 600ml water and simmer for 5 minutes. Blend until smooth. 3.Heat up again and add the rice, then simmer for 1012 minutes or until the rice is cooked.

The ultimate makeover: Blueberry muffins

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Prep 5 mins

Cook 25 mins

Ingredients:
5 tbsp rapeseed oil 225g self-raising flour 115g wholemeal flour 2 tsp baking powder zest lemon and 1 tsp juice 85g golden caster sugar 50g light muscovado sugar 1 small very ripe banana o about 85g peeled weight 1 egg 284ml pot buttermilk 225g fresh blueberries

Method:
1. Heat oven to 200C/180C . Use 1 tsp oil to lightly oil a 12-hole muffin tin or use paper cases. Mix both flours with the baking powder and lemon zest. Reserve 1 tbsp caster sugar, then stir the rest into flour with muscovado. 2. Mash banana well. In another bowl beat egg, then stir in banana, buttermilk and oil. Using a large metal spoon, very lightly stir into flour mix, just to combine. Toss in the blueberries and give just a few turns of the spoon carefully without crushing berries. 3. Spoon mixture into the tin filling each hole to be very full. Bake for 20-25 mins until risen and golden. 4. Mix reserved caster sugar with lemon juice. Remove muffins from oven once done, and brush with sugar and lemon mixture while hot. Gently loosen edges of each muffin with a knife and after 15 mins remove to a wire rack.
Note: Over-mixing will make the muffins tough.

Super healthy Tropical breakfast smoothie

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Ready in about 5 mins

Ingredients: 3 passion fruits 1 banana , chopped 1 small mango , peeled, stoned and chopped 300ml orange juice ice cubes

Method:

1. Scoop the pulp of the passion fruits into a blender and add the banana, mango and orange juice. Pure until smooth and drink immediately, topped with ice cubes.

Full of Fiber - Crunchy granola with berries & cherries

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Prep 5 - 15 mins

Ingredients:
175g mixed nuts (pecan halves and peanuts in their red skins) 450g rolled oats 50g sesame seeds 50g sunflower seeds half a 170g packet dried berries and cherry

Method:

1.Mix everything in a large bowl. 2.Pour lots of chilled milk over and let it soak while you make tea. If you want to sweeten it, grate over some unpeeled apple and sprinkle with dark muscovado sugar. 3.Store for up to 2 months, airtight.

One-pot mushroom & potato curry

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Prep 10 mins

Cook 20 mins

Ingredients:
1 tbsp oil 1 onion , roughly chopped 1 large potato , chopped into small chunks 1 aubergine , trimmed and chopped into chunks 250g button mushrooms 2-4 tbsp curry paste (depending on how hot you like it) 150ml vegetable stock 400ml can reduced-fat coconut milk chopped coriander , to serve

Method:

1.Heat the oil in a large saucepan, add the onion and potato. Cover, then cook over a low heat for 5 mins until the potatoes start to soften. Throw in the aubergine and mushrooms, then cook for a few more mins. 2.Stir in the curry paste, pour over the stock and coconut milk. Bring to the boil, then simmer for 10 mins or until the potato is tender. Stir through the coriander and serve with rice or naan bread.

Japanese tofu noodle bowl

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Prep 15 mins

Cook 15 mins

Ingredients:
3 tbsp tamari or dark soy sauce 2 tbsp seasoned rice vinegar 1 tbsp mirin or 2 tsp caster sugar 200g firm tofu , o patted dry and cut into 8 cubes cornflour , for coating sunflower oil , for frying 1 bunch asparagus o cut diagonally into about 4 pieces 50g fresh or frozen edamame beans 50g frozen peas small piece ginger , grated 400g pack udon noodles coriander leaves, to garnish chilli oil, to serve

Method:
1. Combine the tamari or soy sauce, vinegar and mirin or sugar in a shallow bowl and stir until dissolved. Place tofu in the marinade and turn to coat. Leave to absorb the flavours for about 30 mins or more in the frig. 2. Turn the oven on to warm. Scatter cornflour over a plate. Remove tofu from the marinade and reserve the marinade. Roll tofu in the cornflour to coat all sides. Heat a wide frying pan over medium-high and add sunflower oil to cover base of the pan. Fry tofu, using tongs to turn until golden and crisp all over. Drain on kitchen paper and keep warm in the oven. 3. Boil 1 litre water in a medium saucepan with reserved marinade. Add asparagus, edamame beans, peas, ginger and noodles and return to boil until vegetables are just tender. Divide between 4 bowls and place 2 tofu cubes in each. Top with coriander leaves and serve drizzled with a little of the chilli oil.

Easy olive, Kale & Gruyre tart

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Prep 15 mins

Cook 45 mins

Ingredients:
500g shortcrust pastry 1 large onion , sliced butter 1 garlic clove , crushed 200g kale , washed and roughly chopped 10 pitted green olives , halved 150g Gruyre , grated 1 egg , beaten

Method:
1. Heat oven to 190C/fan 170C/gas 5. Roll out the pastry to the thickness of a 20p coin and use to line a 23cm tart tin. Bake blind for 15 minutes. Cook the onion in a large knob of butter until softened, then add the garlic and kale and cook for a few minutes until the kale has softened and wilted. Mix in the olives and cool. Stir most of the cheese and the egg into the kale mix, then tip it into the tart tin. Sprinkle the rest of the cheese on top. 2. Bake for 20-25 minutes until the pastry is crisp. Serve warm.

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Low Fat Sugar plums

10 mins

Cook 15 mins

Ingredients:
140g white granulated sugar tsp cinnamon 1 large egg white 12 red plums

Method:
1. Heat oven to 200C/180C fan/gas 6. Mix the sugar

and cinnamon in a bowl. Whisk egg white, then roll the plums first in egg white and then the cinnamon sugar until very well coated in a sugary crust. 2. Space apart in a buttered baking dish, then bake for 15 mins or until the plums are crusty, cooked through and starting to be juicy. To test, poke in a cocktail stick; if it goes in easily, they are ready.

High-protein veggie burgers

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Preparation 30 mins

Cooking 20 mins

Ingredients:
750g carrots , peeled and grated 410g can chickpeas , drained and rinsed 1 small onion , roughly chopped 2 tbsp tahini paste , plus 1 tsp to serve 1 tsp ground cumin 1 egg 3 tbsp olive oil 100g wholemeal breadcrumbs zest 1 lemon , plus 1 tsp juice 150ml pot natural yogurt 6 buns, rocket leaves, sliced red onion, sliced avocado and chilli sauce, to serve 3 tbsp sesame seeds

Method:
1. Put a third of grated carrot in food processor with

chickpeas, onion, tahini, cumin and egg. Whizz to a thick paste, then scrape into a large bowl. Heat 1 tbsp oil in large frying pan, tip in the remaining carrot and cook for 8-10 mins, stirring until carrot is softened. Add this cooked carrot to the whizzed paste with breadcrumbs, lemon zest and sesame seeds. Add seasoning, then mix together well with your hands. 2. Divide mixture into 6 and shape into burgers using wet hands. Cover and chill until serving. Mix yogurt with remaining tahini and lemon juice, then chill. 3. Cook burgers on the barbecue or in a non-stick frying pan while brushing burgers with remaining oil (appx 5mins each side). Meanwhile warm or toast the buns (or sit them on barbecue alongside burgers). Spread each bun with lemony sesame yogurt, add the avocado, top with the burger, onion and rocket. Finish with a drizzle of chilli sauce.

Note: Uncooked burgers can be frozen

On-the-go Greek salad wraps

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Preparation 10 mins

Ready in 10 minutes

A quick and easy snack or supper that everyone will love - just five ingredients too

Ingredients:
1 large vine ripened tomato 50cm piece of cucumber 6 kalamata olives , optional 2 very large soft tortilla wraps 50g feta cheese 2 heaped tbsp houmous

Method:
1. Roughly chop tomato, cut cucumber into sticks and split and stone the olives (if using). 2. Heat tortillas. If you have gas, put each one for 10 seconds on a lit gas ring while turning using tongs. Tortillas will be slightly charred in places, which adds a fantastic flavour. For electric stove, warm a pan to a medium heat before quickly tossing in tortillas one at a time. No need to have any oil on the pan.
3. Make a row of tomato, cucumber, feta and olives down the centre of each warm tortilla. Now spread houmous around the top and sides of the tortilla. Fold in sides to seal in ingredients and roll up tightly to make a big cigar. Cut in half and serve.

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Healthy Cooking!

Tara Hamlett

PO Box 3115, Putney 2112. NSW Australia http://www.evegetarianrecipes.com/

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