Bergqvist - 30-Minute Vegetarian: 100 Green Recipes to Prep in 30 Minutes or Less

30-MINUTE VEGETARIAN First published by Bonnier Fakta 2017
The English language edition published in 2018 by Hardie Grant Books, an imprint of Hardie Grant Publishing Hardie Grant Books (London)
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Richmond, Victoria 3121 hardiegrantbooks.com All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publishers and copyright holders. The moral rights of the author have been asserted. Text Ylva Bergqvist 2017
Photography Lennart Weibull 2017 British Library Cataloguing-in-Publication Data. A catalogue record for this book is available from the British Library. 30-Minute Vegetarian by Ylva Bergqvist eISBN 978-1-78488-224-2 Graphic Design: Lukas Mllersten
Editor: Susanna Eriksson Lundqvist
Layout: jk morris production AB, Vrnamo For the English hardback edition: Publisher: Kate Pollard
Publishing Assistant: Eila Purvis
Translation: Ian Giles
Typesetting: David Meikle
Editor: Sarah Herman
Proofreader: Wendy Hobson 1
MEDITERRANEAN MAGIC 2
POT LUCK CLUB 3
CROWD PLEASERS 4
HELLO ASIA 5
GREEN IS GOOD More vegetables and less or no meat at all thats how more and more people are eating today.

The reason why varies, but almost everyone agrees that mum was right when she said that vegetables are healthy and good for you. Most would probably agree that a vegetarian diet is better for the environment. I would also like to add that it is delicious. Perhaps youre already a vegetarian or vegan looking for new inspiration for your weekday meals after all, its a weekday 260 days of the year. Or perhaps youre like me a meat eater with green ambitions. I eat vegetarian at lunchtime and make meat-free soups on Mondays.

If it were up to me, my family would eat vegetarian daily. Im trying to get my unaccustomed children used to vegan pizzas, lentil pancakes and tacos with nuts and beans. I also sneak in the vegetables by serving a salad as a starter, in the form of a fillings for sandwiches or by serving extra vegetables on the dinner table. I think its easier to start living life greener if you can put food on the table quickly. Thats why all the dishes in this book take around half an hour to prepare. Some have to be put in the oven so the full cooking time amounts to over an hour, but while the food cooks you can do something nice like read a book.

Half the recipes are vegan, which means they are made using solely plant-based ingredients. Theyre marked with this symbol: . The rest are lacto-ovo vegetarian, so may include both eggs and dairy products. Where its possible, there are tips on how to make recipes completely plant-based. The book also includes basic recipes for things like kimchi, falafel and paneer; ingredients that take longer to make but which are better and cheaper if you make them yourself. Ive taken inspiration for the recipes from around the world, and hopefully they will encourage you to live life greener right here on your own home turf.

Above all, I would love to be a fly on the wall in your kitchen to see what youre cooking. Feel free to post on social media using the hashtag #30minutevegetarian or #100greens so that I can follow your green life. I promise to tag my own dishes so that we can inspire each other. When youve decided which dish you want to make and have bought all the ingredients, all you have to do is wash your hands, roll up your sleeves and get started. Here are few tips to make it go like clockwork. Read the recipe! The old adage that you should read the recipe from beginning to end before you start cooking is from back in the mists of time, but its still applicable today. What if you dont have an oven in your kitchen and you discover halfway through that the vegetables are supposed to be roastedOK, so thats not the best example, but you get the point.

Get out all the ingredients Before you starting cooking, its good to get out all the ingredients. If theres anything missing, you can skip it or be creative and search your larder for an exciting substitute. Consider it an opportunity. Thats how new recipes and flavour combinations are most frequently created. Get out your tools A carpenter has screwdrivers on a belt or in a toolbox nearby. You dont need to buy a belt, even if that would be cool, but do make sure you get out all the tools and equipment you will need before starting.

Chopping board, knife, peeler, measures, grater, bowls, frying pan (skillet) and saucepan, etc. Youll save time and avoid having to wipe messy fingerprints off your kitchen cupboards. Use the right equipment To save time and avoid frustration, its important to have the right tools. A good, coarse grater and a sharp, fine grater (for example, a microplane grater for zesting lemons and grating ginger) are both important. Two good frying pans (skillets) are useful because it means you can fry two things at once. At least one of them should have a lid.

I like my mandolin, which allows me to slice things thinly, but a cheese slicer is also fine. A really good potato peeler is worth its weight in gold, as is a pair of scissors to cut up herbs and spring onions (scallions). A hand-held blender and a food processor are two other great pieces of kit to have. Yet, most important of all is having sharp knives! Measure by eye and use known measures If you want to become a better cook and work more quickly in the kitchen, you can try measuring by eye and using your tastebuds instead of teaspoons and tablespoons for spices, salt and sugar. Practise by pouring a measured teaspoon or tablespoon of sugar onto a white plate or into the palm of your hand to train your eye to learn how much it is. Season a little at a time, and taste often.

Be very cautious with chilli, salt and sugar. Too much sugar can be adjusted with a little acid. Too much chilli or salt is trickier to deal with, but you can often dilute with a little extra liquid. I rarely use measures for lemon and lime juice. I know that a squeezed lime gives around 2 tablespoons of juice and a lemon around 3. If I squeeze a particularly large or a small and dry citrus fruit, I adjust my amounts accordingly.

I prefer to peel ginger using a small teaspoon. Then I grate it finely and squeeze out the juice. All the flavour is in the juice, while the dry core is mostly fibre. A piece of ginger weighing 40 g (1 oz) provides around 1 tablespoon of ginger juice. Since all roots look different, its difficult to have an exact measure for what 40 g looks like, but its about the same as a thumb. Set up a compost bin and preparation space I usually put a large bowl in the sink or on the counter for compost and another for any other rubbish, which saves me having to run to the bin all the time.

Prepare a space near the cooker where you can stand and chop or stir while also keeping an eye on whats going on in the frying pans (skillets) and saucepans. Use oven heat When youre baking something cakes, pizza, bread, pies its important to put it into a preheated oven as the temperature needs to be even. When Im roasting root vegetables, tomatoes, potatoes or making other vegetable dishes, its fine to put the tray into a cold oven and save time and energy. Its difficult to provide the exact time something needs to spend in the oven, but check the food and add time if it isnt done. Feel free to open the oven door and move things around a few times. Most oven dishes are actually improved if you open the door and let a little steam out every now and then.