Editors of Cooking Light - Everyday Vegetarian

CONTENTS

EVERYDAY VEGETARIAN

A DELICIOUS GUIDE FOR CREATING MORE THAN 150 MEATLESS DISHES

BY THE EDITORS OF Cooking Light

2017 Time Inc. Books

Published by Oxmoor House, an imprint of Time Inc. Books

225 Liberty Street, New York, NY 10281

Cooking Light is a registered trademark of Time Inc. Lifestyle Group.
All rights reserved. No part of this book may be reproduced in any form or by any means without the prior written permission of the publisher, excepting brief quotations in connection with reviews written specifically for inclusion in magazines or newspapers, or limited excerpts strictly for personal use.

Senior Editor: Rachel Quinlivan West, R.D.

Assistant Editor: April Smitherman

Project Editor: Lacie Pinyan

Designers: Amy Bickell, Maribeth Jones

Junior Designer: AnnaMaria Jacob

Photographers: Daniel Agee, Iain Bagwell, Caitlin Bensel, Jen Causey, Greg Dupree, Alison Miksch, Victor Protasio, Mary Britton Senseney, Becky Stayner

Prop Stylists: Jessica Baude, Kay Clarke, Audrey Davis, Lindsey Lower

Food Stylists: Torie Cox, Margaret Dickey, Rishon Hanners, Kellie Kelley, Angie Mosier, Tori Prendergast, Catherine Steele, Chelsea Zimmer

Recipe Developers and Testers: Adam Hickman, Julia Levy, Karen Rankin, Deb Wise

Assistant Production Manager: Diane Rose Keener

Associate Manager for Project Management and Production: Anna Riego

Copy Editors: Jacqueline Giovanelli, Adrienne Davis

Indexer: Carol Roberts

Fellows: Helena Joseph, Kyle Grace Mills

eISBN: 978-0-84875-352-8

Library of Congress Control Number: 2016955291

First Edition 2017

Printed in China

10 9 8 7 6 5 4 3 2 1

Time Inc. Books products may be purchased for business or promotional use. For information on bulk purchases, please contact Christi Crowley in the Special Sales Department at (845) 895-9858.

We welcome your comments and suggestions about Time Inc. Books.

Please write to us at:

Time Inc. Books

Attention: Book Editors

P.O. Box 62310

Tampa, Florida 33662-2310

Everyday Vegetarian Kitchen

The Everyday Vegetarian Kitchen

The recipes in this book may be vegetarian but theyre not just for vegetarians. Theyre for anyone who wants to eat more vegetables and less meator for those who just want to eat really good food that happens to be meat free. Youll find varied dishes bursting with wonderful colors, textures, and flavors.

Here are some tips for making amazing meatless meals:

1. Make More Meals at Home

Vegetarian options at many fast-casual and fast-food restaurants are often limited and arent always healthy. Instead, cook at home more often. It gives you the freedom to try new recipes while also controlling the ingredients that you consume. The result will be more nutritious, satisfying meals.

2. Try New Foods

One of the best parts about eating differently is trying foods that are new to you or that you may have overlooked previously. So, if you want to eat less meat or just explore vegetarianism a bit more, use it as an opportunity to taste new cuisines (Ethiopian, Thai, Indian, to name a few) or try that unfamiliar vegetable in the produce section. Youll bring new flavors and textures to mealtime, and that always keeps things interesting.

3. Eat Seasonally

The simple truth is that food tastes better when its in season. Nothing compares to a perfectly ripe fruit or vegetable at the peak of its seasonthink of juicy peaches and bright tomatoes in summer, sweet peas in spring, crisp apples in the fall, and comforting root vegetables in winter. Another perk is that in-season fruits and vegetables dont require much work to make them taste amazing. There are times, however, when a dish doesnt hinge on using fresh produce; then you can visit the frozen-food aisle for many vegetables, such as peas and corn, which retain their nutrients and much of their sweet nature.

4. Use Whole Grains More Often

Beyond the fact that whole grains offer a host of good-for-you nutrients, theyre also a tasty way to expand your culinary horizons. Many whole grains are much more widely available than they used to be, making it easy to try something new. If your grocery store has bulk bins, purchase the exact amount of whole grains you need; that way youre not committing to a whole package that you may or may not use.

Why are whole grains so good for you? Heres the story: All grains start out as whole grains, which means that they still contain the germ, endosperm, and bran. The bran is full of fiber, which keeps you full, while the germ and endosperm contain beneficial antioxidants, vitamins, minerals, and other healthful compounds. Processing, however, can remove one or more of these components, making refined grains less healthful.

Protein Whether youve decided to go meatless on occasion or become a vegetarian full time, you need to keep nutrition on the front burner. Protein helps build and maintain your body, fight off disease, and keep energy levels high so you can stay alert all day. You can easily meet your daily protein needs (on average 46g for women, 56g for men) with a vegetarian diet, and you dont have to get it all from cheese. A variety of plant-based foods can get you there: beans, lentils, nuts, rice, and soy products like tofu and tempeh. On the following page are the numbers for a handful of these high-protein, meat-free foods.

Eggs | g per egg

Eggs are ideal for any meal, particularly those you need to get on the table quickly. You can start your day with them; theyll give you an a.m. boost and fuel you until lunch. If you need a meal thats portable, make hard-boiled eggs ahead and toss them into salads or enjoy alone. Omelets and quiche are also great for dinner, as are poached or sunny-side-up eggs served on top of a wide variety of dishesyoull find a number of recipes in this book that do just that.

Cottage Cheese | 12g per cup

Cottage cheese is a versatile snack option. Its affordable, comes in reduced-fat versions, and also contains calcium. It often makes appearances in lasagna, but you can mix it into a variety of dishes to add creaminess, or use it as a substitute for ricotta cheese or sour cream, or eat it as you would yogurt topped with fruit and honey.

Pumpkin Seeds | 8g per 1 ounce

Also known as pepitas, roasted pumpkin seeds are a convenient grab-and-go snack or crunchy topping for salads and soups. While theyre available year-round in stores, you can roast fresh seeds at home in the fall, when pumpkins are in season. Nuts and seeds can be high in calories so be mindful of your serving sizes.

Beans | 6-10g per cup, depending on the bean