Vegetarian Recipe: Vegetarian Goulash

Vegetarian GoulashA vegetarian version of the traditional Hungarian dish made with stewing meat and sausages, vegetarian goulash is made with red beans, cremini mushrooms, and nokedli or knöpfle spätzle, a type of Eastern European egg noodle or dumpling that is similar to the Italian gnocchi. You can get nokedli or knöpfle spätzle in European specialty stores or groceries. If you can’t find it you can use potato gnocchi instead. Other ingredients used in this vegetable soup recipe include onions, garlic, sesame oil, parsnip, white turnip, potato, tamari sauce, paprika, celery seed, dried red pepper, stewed diced tomatoes, water, and red wine.

This soup is best enjoyed during the winter months, from December to March. Serve this with crusty bread or rolls and a side of salad for a light and comforting healthy meals. Also can make great vegetarian easy appetizers for lunch or dinner. Vegetarian goulash pairs well with a bottle of Shiraz. You can make this in a large soup pot or a slow cooker. You practically throw in the vegetables and seasonings in a pot together and allow them to simmer. The noodles or pasta is added at the last five or six minutes of cooking depending on how long it cooks as indicated in the package instructions.

Ingredients: 1 yellow onion, diced, 3-4 cloves garlic, minced, 2 tbsp sesame oil, 1 large parsnip, diced, 1 mid-sized, white turnip, diced, 1 large potato, diced (about 2C), 2 C cooked red kidney beans (tinned is fine), 15 cremini mushrooms, washed and sliced OR diced, 1 tbsp tamari sauce, 1 tbsp paprika, 1 tbsp celery seed, 6 slices of dried red pepper, chopped (use scissors, it’s easier), 3 C stewed diced tomatoes (tinned is fine), 8 C water, 1 C red wine, 1 C nokedli OR knöpfle spätzle (available at European grocery stores, if unavailable, potato gnocchi may be substituted)

Preparation Instructions: Vegetarian Goulash Recipe

In a very large soup pot, saute the onion and garlic in the sesame oil. Add vegetables, water, red wine and seasonings. Bring to a boil, then reduce heat and simmer, covered, for 30-40 minutes. Add nokedli and allow to boil until pasta is cooked (about 5-6 minutes). Serve hot, with crusty rolls, and enjoy.

Make sure that all the vegetables are prepared, peeled, washed and sliced before moving on to cook the dish. The red kidney beans need to be precooked if you are using dried beans. You can also use canned kidney beans, which have been cooked already and soaked in a liquid solution. Drain the beans from the liquid and place in a colander. Ideally, the tomatoes should be stewed. You can also use canned stewed tomatoes for a richer flavor and for more convenience. While this recipe uses cremini mushrooms, you can also use other kinds of mushrooms such as chanterelles, porcini or Portobello, or whatever is available in your area.

Source: www.gourmandia.com

Vegetarian Recipe: Vegan Cream of Zucchini Soup

Vegan Cream of Zucchini SoupZucchini is combined with onions, garlic, soymilk, vegetable stock, chives, and black pepper to make a creamy and healthy vegetable soup recipe. This is a quick and easy soup to prepare for busy weekdays. You can serve it as easy appetizers or light healthy meals with crusty bread and a side of salad. Zucchini soup goes well with a wide array of dishes. It is a refreshing soup that will invigorate the senses. This soup is perfect when fresh zucchini is in season or you have zucchini growing in your garden. It is low in calories and contains no dairy or fat and can be made a regular part of a healthy and nutritious diet.

When pureed in a blender, the soup becomes thick and luscious. The zucchini softens when it is cooked and its flesh becomes soft and creamy. The onions give the soup a tangy bite and the garlic makes it extra tasty. With just a few simple ingredients, you can make an elegant soup that makes a wonderful presentation when garnished with fresh chives. You can also garnish the dish with other fresh herbs for more flavor and aroma. Herbs like parsley, sweet basil, or cilantro go well with zucchini. If you want a bit of spice in your soup, add a dash of chili powder or cayenne pepper during cooking or as a seasoning after it is cooked and pureed.

 

 

Ingredients: 5 C zucchini OR golden zucchini, peeled diced, 4-6 bunching onions, diced, 6 garlic scapes OR 2 cloves garlic, minced, 3 C soy milk, 3 C vegetable stock, ground black pepper and fresh chives, to taste

Preparation Instructions: Vegan Cream of Zucchini Soup Recipe

Combine all ingredients in a large soup pot. Bring soup to a boil, then reduce heat and allow simmering, covered, for 30 minutes. Remove from heat and blend, in batches, in a blender until creamy smooth. Transfer batches of blended soup to a large bowl during this process. Return blended soup to pot and heat through. Serve hot, garnished with black pepper and chives.

Before cooking the zucchini, peel it first and then dice them into small pieces. While the skin is edible, peeling it will yield a creamier soup. If you keep the skin on, the soup will have more fiber but will be texture and less creamy. It can also add bitterness to the soup. Peel the skin as thinly as possible using a vegetable peeler since a lot of the nutrients in the vegetable lie just under the skin.

Source: www.gourmandia.com

Vegetarian Recipe: Vegan Borscht

Vegan BorschtA tangy, hearty, and richly aromatic vegetable soup recipe that can be served hot or cold, borscht is a popular soup in Eastern and Central Europe especially in Russia, Ukraine, and Poland. The main ingredient used to make this dish is beetroot, which gives the soup its characteristic deep reddish color. In some healthy recipes and regions, tomato is used as the main ingredient while beetroot is the secondary ingredient. Other varieties also exist including green borscht, made with sorrel, and tomato paste orange borscht. Beef or pork broth is commonly used as a base for the soup but in this vegan recipe, red wine is used for flavoring the broth.

In this recipe, yellow beets, red beets, potatoes, celeriac, fennel, garlic, onion, red wine, tamari sauce, celery seed, allspice, balsamic vinegar, beet greens, fresh dill, capers, vegan sour cream and other garnishes are used to make the vegan borscht easy appetizers. This makes an excellent soup for the late autumn and early winter.

The ingredients are basically sautéed then simmered until the beets are tender. The soup can be garnished with fresh dill, capers, and sour cream and other sorts of garnish such as lemon juice, parsley, and chopped hard-boiled eggs. Leftovers can easily be stored and placed in the freezer for later serving. Borsch can be enjoyed as a cold soup during hot days and as a hot soup during winter.

Ingredients: 1 onion, diced, 2 cloves garlic, minced, 2 tbsp cooking oil, 3 large yellow beets, diced, 3 large red beets, diced, 2 large potatoes, roughly chopped, 1 C celeriac (celery root), roughly chopped, 1/2 C fennel bulb, roughly chopped, 10 C water, 2 C red wine, 1 tbsp tamari sauce, 2 tsp each: celery seed, allspice, 1/4 C balsamic vinegar, 1 bunch beet greens, washed and chopped into ribbons, 1 bunch fresh dill OR 2-4 tbsp dried dill, Fresh dill, capers, vegan sour cream, or other garnishes

Preparation Instructions: Vegan Borscht Recipe

In a very large soup pot, sauté onions and garlic in cooking oil. Add beets, potatoes, celeriac, fennel, water, wine, tamari, celery seed and allspice to the pot. Bring to a boil, then reduce heat and allow to simmer, covered, for half an hour, or until beets are easily pierced with a fork. Add vinegar, beet greens, and dill and simmer for a further five minutes, until greens are bright in the pot. Serve as is, or garnish with fresh dill, capers, and/or vegan sour cream, and enjoy.

Other ingredients that can be added to make the vegan borscht are peppers, carrots, and cabbage. If serving the soup cold, you can garnish the dish with yogurt, kefir, soured milk, and raw chopped vegetables like cucumbers and radishes. Vegan borscht can be served as a light and nutritious meal on its own and also makes a sumptuous appetizer served with rye bread. Borscht is best paired with a rich red wine like Pinot Noir.

Source: www.gourmandia.com

Vegetarian Recipe: Ginger Carrot Soup

Ginger Carrot SoupCarrot soup is made more delectable with dry white wine, curry powder, and ginger in this recipe adapted from The Silver Palate Good Times Cookbook by Julee Rosso & Sheila Alukins. In this vegetable soup recipe, onions, ginger, and garlic are sautéed in butter. Chicken stock, dry white wine, and carrots are added and simmered until the carrots are tender and flavored with fresh lemon juice, curry powder, salt, and ground pepper. The soup is pureed until smooth and can be served either hot or cold. This is especially delicious with crusty bread or a side of salad. This delicious soup is also quite therapeutic and can help alleviate cold or flu.

Ginger carrot soup can be served as refreshing easy appetizers or a light meal with salad and bread. If you want a vegetarian version, you can use vegetable stock instead of chicken stock. The curry powder and ginger adds a subtle spice to the dish and a tingling sensation in the palate. The wonderful aroma of the soup also adds to the eating experience and the beautiful color of the dish enlivens any dinner table.

Use an immersion blender, regular blender, or food processor for pureeing the soup. If you are using a regular blender, puree the soup in batches and reheat them before serving (or chill in the fridge and serve cold). There are many ways you can garnish this dish. For a healthy option, garnish the dish with yogurt and herbs like parsley, celery, basil, thyme, or coriander.

Ingredients: 6 tablespoons unsalted butter, 1 large yellow onion, diced, ¼ cup freshly grated ginger root, 3 garlic cloves, minced, 7 cups chicken stock, 1 cup dry white wine, 1 ½ lbs. carrots, peeled and sliced into ½ in. pieces, 2 tablespoons freshly squeezed lemon juice, Curry powder, Sea salt, Freshly ground pepper

Preparation Instructions: Ginger Carrot Soup Recipe

In a stock pot, melt the butter over medium heat. Add the onion, ginger, and garlic, sautéing for 15 to 20 minutes, or until the onion is translucent. Add the stock, wine, and carrots. Bring to a boil, then reduce heat and simmer for 45 minutes, or until carrots are tender. Using an immersion blender, traditional blender, or food processor, puree the soup, working in batches. Add the juice, a pinch of curry powder, and salt and pepper.

For a more savory soup, you can garnish with bacon bits, caramelized onions, fried garlic, sautéed mushrooms, croutons, sour cream, diced hard-boiled egg. You can also garnish the soup with diced and blanched carrots, sautéed asparagus, diced zucchini, cucumber, broccoli, or grilled eggplant. Ginger carrot soup is also delicious with Indian flatbreads like roti or chapatti.

Source: www.gourmandia.com

Vegetarian Recipe: French Onion Soup with a Twist

French Onion Soup with a TwistHealthy recipes for onion soup uses vegetable stock instead of beef stock and is seasoned with teriyaki sauce for a different twist. The sweet teriyaki sauce pairs well with the caramelized onions and create quite a tasty dish. Also called soupe à l’oignon in French, onion vegetable soup recipe is traditionally made with beef stock or beef broth. The soup is garnished with croutons and cheese and served as easy appetizers in French meals.

Originally a soup associated with poor peasants, onion soup is now a popular soup enjoyed around the world and has been around since the Roman times. During those times, onions were abundant and easy to grow and to this day remain inexpensive and easy to make. This is perfect for busy weekdays and can be whipped up any time of the week.

In this recipe, cheddar cheese is used to garnish the dish together with the croutons. The garnished soup is placed in the oven and broiled for a few minutes until the cheese melts and the croutons brown a bit on top. Use a ramekin or tureen for placing the soup in before placing them in the broiler or oven. Regular soup bowls are not appropriate if they are not made for heating in the oven. Commonly, gruyere cheese is used to garnish the onion soup, although it is more expensive than cheddar. Some like to enhance the soup with cognac or sherry.

Ingredients: 6 yellow onions, sliced or diced, 3 cloves garlic, minced, 1/4 C prepared teriyaki sauce (your choice), 2 tbsp sesame oil, 8 C vegetable stock, crutons, 3 C old cheddar cheese, grated

Preparation Instructions: French Onion Soup with a Twist Recipe

In a large soup pot, briefly sauté the onions and garlic in the sesame oil and teriyaki sauce. Add the vegetable stock and bring to a boil. Cook for 12 minutes on high heat, stirring slowly. Pour soup into oven-safe bowls or designated onion soup tureens. Top with croutons and grated cheese. Broil in the oven for five minutes, or until cheese is melted and beginning to brown. Serve hot and enjoy.

Most of the flavor of the soup should come from the caramelized onions, which should be thoroughly sweated and nicely browned to bring out their sweetness and concentrate their flavors. The onions should be cooked slowly on low heat to prevent them from burning and becoming bitter. When caramelized, the onions will shrink in size to about half its original volume. This process also draws out the liquid from the onions and creates a rich and flavorful soup.

Source: www.gourmandia.com

Vegetarian Recipes

Preparing home-made dishes that do not contain meat, poultry and seafood can initially be challenging especially if one is used to this food group. Animal protein has a distinct texture, flavor and aroma that are challenging to imitate but not impossible!

With the rapid increase of chefs recipes people who refrain from or totally avoid consuming meat, easy cooking videos more and more restaurants are offering vegetarian options in their menu.  Same goes for airlines and cruise ships.  These are usually priced more expensively that other meal options and/or sometimes have to be requested ahead of time.  Though vegetarians are rarely spoilt for choice in most restaurants, coffee shops and fast food joints, there are some that have a variety of vegetarian options or are flexible in converting some of their dishes.

Breakfast favorites like pancakes are naturally vegetarian unless served with bacon rashers of sausage links.  Most soups, salads, sauces, dips and dressings can be made without the addition of meat.  Quick easy-to-prepare snack items can be made by just combining fruits, grains.

 

Beans and mushrooms provide excellent amounts of quality protein and when cooked in certain ways mimic the texture of meat.  If one even prefers the look and mouthfeel or real meat, textured soy proteins or vegemeat are widely available in the market as well.

 

Grilling imparts a depth and smoky flavor to dishes.  Salad greens like lettuce and vegetables like onions and peppers take on a totally different character when tossed on the grill with olive oil or a simple marinade.  Miso is a type of fermented food made from soybeans, barley or rice that originated in Japan is a staple in vegetarian cooking.

 

Make the most of what’s in season from your local market and compose a bouquet of green leafy vegetables and root crops drizzled with creamy dressings and zesty vinaigrettes or create an assortment of fruits creatively sliced and presented with a splash of lemon juice.  Fruits and vegetables can also be combined into a virtual garden on a plate.

 

The recipes presented here include some amounts of dairy products while completely vegan–devoid of any animal products like eggs, cheese, milk and cream.  By all means, convert these items into a vegan by replacing ingredients with nut milks, “cheeses” and vegetable shortenings.  Care has to be taken in embarking on a vegetarian diet as it is easy to encounter certain nutritive deficiencies.

Easy Vegetarian

Fortunately, with the advent of mass media and social networking, there’s an abundance of information available from online sources such as websites, blogs, even Facebook groups.

There are free video recipes already so many misconceptions about eating healthily–that it’s expensive, difficult to prepare recipe videos, constrained for variety.  The list goes on and on.  These are pretty much the same challenges faced by those who practise a vegetarian lifestyle with the added “limitation” of not consuming meat, poultry, fish and seafood (and eggs and dairy for strict vegetarians or vegans).

What’s good is that apart from recipes and tips, there’s even a feedback mechanism in place make enquiries.  Countless support groups abound in social networking sites which share guidance and advice from those who are already on the vegetarian path.

 

The recipes provided are proof enough that vegetarian dishes are easy to prepare, delicious, satisfying and completely nutritious.  Highlighting the use of fruits and vegetables, whether sourced from the farmers market, health food store or grocery, you will not run out of ideas for convenient, affordable dishes from appetizers to soups, salads to entrees, snacks to drinks and desserts.

 

You have the entire pantry of the earth’s bounty to play with: sweet and sour fruits of different colors, textures and flavors, vegetables from the root to the leaf and flowers, nuts and seeds all brimming with healthy fats and fiber.  With simple preparation (some don’t even require cooking), convert these natural ingredients to a fresh tasting nutrient-dense dish that is sure to satisfy both the palate and the body.  Vegetables simple toss in olive oil or light dressing make a great salad while fruits in season, cut up and skewered offers a refresh palate-cleansing dessert.

 

One thing to be conscious about is ensuring that your food is complete in macro and micronutrients.  Protein, iron, calcium and important vitamins and minerals, not to mention enzymes are all present in the plant kingdom – in fruits, vegetables, nuts and seeds.  It’s a matter of balancing these all in an achievable and sustainable lifestyle.  Raw food advocates encourage the consumption of foods in its raw state to be able to assimilate more of the nutrients present, cooking being the enemy of a lot of heat-sensitive nutrients.

 

As in all food preparation, feel free to experiment with ingredients, adding or replacing ingredients according to what’s your favourite and what’s available. Season food with your favourite herbs and spices for added dimension.