Luke Eisenberg - The Green Gourmet Cookbook: 100 Creative And Flavorful Vegetarian Cuisines (Healthy Vegetarian Cooking)

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.

Ingredients for 4 portions 3 onions ( 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 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) bunch chives 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 ( 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 bunch parsley 60 g Camembert (30 % fat) 2 small Harz cheese ( 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. tip Low-fat curd cheese and eggs together are a real "white giant" because they score well with proteins. 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. 100 g) 1 red chilli pepper 50 g Emmental cheese 4 stems parsley 2 eggs (L) salt and pepper 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. 100 g) 1 red chilli pepper 50 g Emmental cheese 4 stems parsley 2 eggs (L) salt and pepper 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.

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