Vesela Tabakova - Vegan Mediterranean Cookbook: Incredibly Delicious Vegan Salad, Soup, Casserole and Skillet Recipes from the Mediterranean Diet

by Vesela Tabakova
Text copyright(c)2013 Vesela Tabakova
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. Although every precaution has been taken to verify the accuracy of the information contained herein, the author and publisher assume no responsibility for any errors or omissions. No liability is assumed for damages that may result from the use of information contained within. The Mediterranean way of life is relaxed and family-oriented. Living, cooking and eating are joyous, shared activities.

In the Mediterranean countries eating means sharing food and conversation with someone. And cooking means preparing delicious meals for your family and friends, so you can all gather around the table and enjoy food together. A fundamental characteristic of Mediterranean cuisine is that food is cooked using easily available ingredients - local, everyday products that we can buy around the corner or grow in our own backyard, therefore, its easy enough to veganize the Mediterranean diet, bringing a more sustainable and compassionate quality to this style of eating. My family favorite vegan Mediterranean dishes are easy to prepare and delicious because they include olive oil, fresh, seasonal, locally grown vegetables, protein-rich legumes and whole grains, nuts, seeds, and aromatic, superfood herbs and spices. My vegan meals are generally prepared slowly and simply, all in one pot, very rarely deep fried. The health benefits of the Mediterranean diet are well known, proven with research, and hard to ignore.

It is rightly considered the best plant-based diet in the world and switching to a Mediterranean diet will help you enjoy an active long life, will greatly improve your health and beauty, and even your mood.

Serves 4-5Ingredients: 1 cup canned chickpeas, drained and rinsed 1-2 spring onions, thinly sliced 1 small cucumber, peeled and diced 2 green bell peppers, diced 2 tomatoes, diced 2 tsp chopped fresh parsley 1 tsp capers, drained and rinsed juice of 1/2 lemon 2 tbsp olive oil 1 tsp balsamic vinegar salt and pepper, to taste a pinch of dried oregano Directions: In a medium bowl, toss together the chickpeas, green onion, cucumber,bell pepper, tomato, parsley, capers, and lemon juice. In a smaller bowl, stir together the remaining ingredients and pour over thechickpea salad. Toss well to coat and allow to marinate, stirring occasionally, for at least 1 hour before serving. Serves 6Ingredients:For the dressing: 1/3 cup extra-virgin olive oil 3/4 cup fresh lemon juice 1 tbsp dried mint For the salad: 9 oz uncooked orzo 2 tbsp olive oil a bunch of spring onions, chopped cup chopped green peppers cup stoneless black olives, cut 1 cup fresh tomatoes, diced 1 cup roasted sunflower seeds Directions:The dressing: Combine the olive oil, lemon juice, and mint in a smallbowl, mixing well. Place the dressing in the refrigerator until readyto use.

Cook the orzo according to package directions (in salted water) and rinsethoroughly with cold water when you strain it. Transfer to a largebowl and toss with the olive oil. Allow orzo to cool completely. Once orzo is cooled, add the diced peppers, finely cut spring onions,olives and diced tomatoes stirring until mixed well. Stir the dressing (it will have separated by this point) and add it to thesalad, tossing to evenly coat.

Serves 4Ingredients: 1 head kale 2 cucumbers, peeled and diced 1 avocado, peeled and diced 1 red onion, finely chopped 1 cup cherry tomatoes, halved for the dressing 1/3 cup tahini 1/2 cup water 2 garlic cloves, minced 3 tbsp lemon juice 4 tbsp olive oil salt and freshly ground black pepper, to taste Directions: Prepare the dressing by whisking all ingredients. Serves 4Ingredients: 1 head kale 2 cucumbers, peeled and diced 1 avocado, peeled and diced 1 red onion, finely chopped 1 cup cherry tomatoes, halved for the dressing 1/3 cup tahini 1/2 cup water 2 garlic cloves, minced 3 tbsp lemon juice 4 tbsp olive oil salt and freshly ground black pepper, to taste Directions: Prepare the dressing by whisking all ingredients.

Place all salad ingredients in bowl and toss with the dressing. Season to taste with black pepper and salt and serve.

Serves 6Ingredients: 1 cup raw bulgur 2 cups boiling water a bunch of parsley, finely cut 2 tomatoes, chopped 3 tbsp olive oil 2 garlic cloves, minced 6-7 spring, chopped 1 tbsp fresh mint leaves, chopped juice of two lemons salt and black pepper, to taste Directions: Bring water and salt to a boil, then pour over bulgur. Cover and set aside for 15 minutes to steam. Drain excess water and fluff with a fork. In a large bowl, mix together the parsley, tomatoes, olive oil, garlic, spring onions and mint.

Stir in the chilled bulgur and season to taste with salt, pepper and lemon juice.

Serves 5-6Ingredients: 2 cups green lettuce, finely chopped 2 ripe tomatoes, diced 1 cucumber, peeled and chopped 1 green pepper, seeded and chopped 1 cup radishes, sliced 1 small red onion, finely chopped 1/2 cup parsley, finely cut 2 tbsp finely chopped fresh mint 3 tbsp olive oil 4 tbsp lemon juice salt and black pepper, to taste 2 whole-wheat pita breads Directions: Toast the pita breads in a skillet until they are browned and crisp. Set aside. Place the lettuce, tomatoes, cucumbers, green pepper, radishes, onion, parsley and mint in a salad bowl. Break up thetoasted pita into bite-size pieces and add to the salad. Make the dressing by whisking together the olive oil with the lemon juice, a pinch of salt and some black pepper.

Toss together untileverything is coated with the dressing and serve.

Serves 4Ingredients: 4 zucchinis medium size, peeled and sliced 1 cup flour salt For the tomato sauce 4-5 ripe tomatoes, skinned and grated 1 carrot onion 2 cloves garlic, whole 1 tsp salt 11/2 cup sunflower oil 1 tsp sugar 1/2 cup parsley, finely cut Directions: Wash and peel the zucchinis, and cut them in thin diagonal slices or inrings. Sprinkle with salt and leave aside in a suitable bowl placingit inclined to drain away the juices. Coat the zucchinis with flour, then fry, turning on both sides, until they are golden-brown (about 3minutes on each side). Transfer to paper towels and pat dry. Heat the oil in a large skillet and cook the onion and the carrot untilsoft.

Add the grated tomatoes together with two whole garlic cloves.Season with salt and half a teaspoon of sugar. Simmer at low heath until thick and ready. Sprinkle with parsley and pour over thefried zucchinis.