The Green Gourmet Cookbook:

100 Creative And Flavorful Vegetarian Cuisines

(Healthy Vegetarian Cooking)

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Copyright © 2019 - Luke Eisenberg

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Zucchini tomato casserole with manchego

Fast corn buffers with herb cream cheese

Ginger and chilli carrots with camembert and Harz cheese

Carrot and kohlrabi gratin with herb quark

Green vegetable pasta with spinach, asparagus and peas

Tofu-Meatballs with yoghurt dip

Radish sprouts salad with Harz cheese

Baked sheep's cheese packets with rosemary and tomatoes

Brussels sprouts pasta with parsley pesto

Tagliatelle with asparagus puree and sheep's cheese

Vegetable omelette with tomatoes and paprika

Spaghetti with Mushroom Bolognese and Fennel

Bean Pasta with Rucola

Spaghetti with herb-soyacreme and smoked tofu

Green chickpea soup with scrambled eggs crostini

Bread dumplings on vegetables with chives and pumpkin seeds

Fried pickled cabbage with parsley quark

Fried sheep's cheese with lemon red cabbage

Savoy cabbage lasagne with tomato sauce

Spelt pancake with tomato and courgette vegetables

Paprika-Polenta-Soup with sheep cheese

Gratinated polenta corners on leaf spinach

Gratinated zucchini with quinoa filling and mango sauce

Quark dumplings on paprika vegetables with green pepper

Wholemeal pasta with green sauce and Parmesan cheese

Wholemeal spaghetti with pumpkin sauce and Daikon cress

Pizza Primavera with broccoli, peas and tomatoes

Asian fried noodles with sprouts and egg

Farfalle noodles with pointed cabbage in creamy Parmesan sauce

Gorgonzola Spinach Pasta with Pink Pepper Berries

Roasted mung bean sprouts from the wok

Indian vegetable curry with pineapple

Roasted tofu mushroom vegetables in salad leaf

Baked potato slices with vegetable quark dip

Tofu vegetable curry with mango and almonds

Tofu cucumber salad with sweet and sour pesto

Gorgonzola pasta with savoy cabbage strips

Spicy mozzarella noodles with dried tomatoes, oregano and pine nuts

Lentils-vegetables-Bolognese with pasta

Rucola penne with cherry tomatoes and garlic

Green bean pasta with pesto and pine nuts

Braised artichokes in citrus-basil-sauce

Baked mushrooms with rosemary and parmesan cheese

Steamed Broccoli with Sesame, Honey and Soy Sauce

Eggplant lasagne with leaf spinach and tomatoes

Quinoa with leek and fennel

Pasta with tomato sauce and smoked tofu

Black bean soup with pepper tofu

Aubergine casserole with tomatoes, parmesan and mozzarella

Broccoli Tofu Wok with Paprika and Cashew Nuts

Pickled cauliflower with lemongrass, ginger and star aniseed

British vegetable relish with mustard

Baked cheese noodles with herbs, onions and mountain cheese

Piquant pea and bean pie with pine nuts and mint

Gnocchi alla Romana baked with artichokes and tomatoes

Romanesco kohlrabi ragout with curry coconut sauce

Mushroom and Kaiserslautern with curd cheese and marjoram

Tofu goulash with paprika, potatoes and tomatoes

Fried eggplant schnitzel with vegetable tofu ragout and chive oil

Potato and feta cheese pancakes with stewed paprika vegetables

Roasted tofu with cabbage and mushrooms served in pancakes

Indian carrot salad with yoghurt, mustard seeds and mint

Vegetable tortillas with smoked tofu

Salad of white beans with Parma ham

Mixed salad with vegetable strips and sheep cheese

Onion soup with roasted onions, fennel and tomatoes

Colourful vegetable salad with apple and yoghurt sauce

White asparagus in paper packet with carrots and ginger

Indonesian salad with egg rolls, peanuts and coriander

Clear green cabbage soup with chick peas and tomatoes

Japanese noodle salad with tofu and radish

Buttermilk wholemeal pancakes with curd cheese and berries

Broccoli-leek vegetables with spicy yoghurt dip

Marinated green beans with peanut kernels

Potato and radish salad with mixed sprouts

Pumpkin stew with green beans

Cream of carrot soup with almond flakes

Beetroot salad with herb quark

Paprika and savoy cabbage vegetables with lemon thyme

Millet vegetable pot with mint yoghurt sauce

Hot black salsifies with radicchio salad

Vegetable relish on celery with olives

Warm mushroom salad with dandelion

Blackberry and nectarine salad with quark

Stewed cucumber vegetables with parmesan cheese

Mangold carrot vegetables with mint quark

Marinated tofu with fennel-tomato vegetables

Pureed parsnip soup with North Sea crabs

Bean and pear salad with sunflower seeds

Fried pumpkin slices with tomato and lentil vegetables

Mushroom vegetables on chickpea puree with leek

Sugar pea salad with papaya strips

Baked rosemary potatoes with mushroom vegetables

Stuffed eggplants with tomato sauce

Rice and vegetable casserole with chives yoghurt

Vegetable gratin with wholemeal crumbles

Kohlrabi noodle gratin with peas and courgettes

Vegetarian cabbage rolls with millet, tomatoes and sheep's cheese

Vegetable cassler stew with pearls of barley

Vegetable tart with almonds

Zucchini tomato casserole with manchego

Ingredients for 4 portions

3 onions (à 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 ½ 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

Fast corn buffers with herb cream cheese

Ingredients for 2 portions

40 g corn semolina (instant product: 3 minutes cooking time)

70 ml milk (1,5 % fat)

½ bunch chives

½ 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

Ginger and chilli carrots with camembert and Harz cheese

Ingredients for 2 portions

Carrots (à 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

½ bunch parsley

60 g Camembert (30 % fat)

2 small Harz cheese (à 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

Carrot and kohlrabi gratin with herb quark

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. Sprinkle over the gratin and serve.

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

Green vegetable pasta with spinach, asparagus and peas

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.

Per serving: 509 Kcal

Tofu-Meatballs with yoghurt dip

Ingredients for 4 portions

400 g cut-resistant tofu

1 onion

1 carrot (approx. 100 g)

1 red chilli pepper

50 g Emmental cheese

4 stems parsley

2 eggs (L)

salt and pepper

½ 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.

Place the tofu cubes in a kitchen towel and squeeze out vigorously.

Peel the onion and chop coarsely. Clean, wash, peel and coarsely chop the carrot. Pour into a blender with the tofu and puree finely.

Clean chilli pepper, halve lengthwise, remove seeds, wash and chop coarsely. Finely grate Emmentaler. Wash parsley, shake dry, pluck leaves and chop coarsely.

Add parsley, Emmental, chilli, 1 egg and 1 egg yolk to the tofu mass (use the egg white for other purposes). Season with salt and pepper. Mix well again and cover and refrigerate for 1 hour.

In the meantime, squeeze out half the lemon. Peel the garlic and press it through a garlic press into a bowl.

Wash mint, shake dry, pluck leaves, chop finely and add to garlic.

Stir in yoghurt and 1-2 tablespoons lemon juice. Season to taste with salt, pepper and cayenne pepper.

Form 8 flat meatballs from the tofu mass with moistened hands.

Heat the oil in a coated pan. Fry the meatballs on medium heat on each side for 3-4 minutes until golden brown and serve with the dip.

tip

Whole grain rice and gently steamed or steamed vegetables such as broccoli, courgettes and spinach are ideal companions. This turns the Bratlings into a complete, satisfying meal.

Per serving: 285 Kcal

Radish sprouts salad with Harz cheese

Ingredients for 2 portions

1 bunch radish

1 small frisee salad

½ Mini salad cucumbers

1 red onion

2 tbsp sprouts (e.g. radish sprouts)

2 small gherkins

100 g Harz cheese

3 tablespoons light balsamic vinegar

2 tbsp classic vegetable broth

salt and pepper

2 tbsp olive oil

preparation

Clean, wash and dry the radishes and cut into thin slices.

Clean salad, wash, spin dry and divide into bite-sized pieces.

Peel the cucumber and cut into thin slices. Peel and halve the onion and cut into fine rings.

Rinse the sprouts in a sieve and drain well.

Drain the gherkins and chop very finely. Roughly dice the Harz cheese.

Beat vinegar, vegetable stock, salt, pepper and olive oil in a salad bowl with a whisk.

Mix in radishes, onions, fresh cucumber, gherkin, cheese and sprouts. Allow to stand for about 10 minutes. Season to taste again with salt and pepper. Fold in the frisée and serve.

tip

You like Harzer too much? No reason to leave the figure miracle behind! It is also milder - how strongly its aroma develops depends on the degree of ripeness.

Per serving: 187 Kcal

Baked sheep's cheese packets with rosemary and tomatoes

Ingredients for 2 portions

1 clove of garlic

150 g cherry tomato

3 green olives (without stone)

½ Lemons

2 sprigs rosemary

1 tablespoon capers (glass)

1 tsp Harissa

1 tbsp olive oil

salt and pepper

180 g sheep's cheese (9 % fat absolute)

preparation

Peel the garlic clove and chop finely. Wash and eighth cherry tomatoes.

Cut the olives into slices. Squeeze the lemon half.

Rinse rosemary, shake dry, pluck needles and chop with a large knife.

Drain the capers in a tea strainer and place in a bowl. Stir in garlic, lemon juice, rosemary, harissa, olives and olive oil. If you like, add 1 tbsp finely chopped onion.

Add the tomatoes, salt lightly and season with pepper.

Cut 2 sheets of the same size (approx. 30x30 cm) from extra strong aluminium foil. Halve the sheep's cheese and place 1 piece each in the middle of the foil. Spread the tomato-caper mixture evenly on top with a tablespoon.

Fold the foil sheets into packets and place in a large baking dish. Bake in a preheated oven at 180 °C (circulating air 160 °C, gas: stage 2-3) for about 15 minutes. Place the baked sheep's cheese in the foil on a plate, carefully open and serve immediately.

tip

With a side salad of diced cucumbers, tomatoes and red onion rings, served with a red wine vinegar olive oil dressing, you bring valuable fibre into play.

Per serving: 190 Kcal

Brussels sprouts pasta with parsley pesto

Ingredients for 2 portions

300 g Brussels sprouts

½ bunch smooth parsley

30 g almond kernels

1 piece Parmesan cheese (30 g)

100 ml classic vegetable broth

2 tbsp olive oil

salt and pepper

100 g ribbon noodles

½ Lemons

1 tbsp small capers (glass)

preparation

Clean, wash and drain the Brussels sprouts.

Wash the parsley, shake dry and pluck the leaves.

Coarsely chop the almonds and roast them in a pan without fat until they smell.

grate parmesan cheese.

Place the almonds and parsley in a tall bowl. Using a hand blender, gradually add the broth and 1 tablespoon of oil until a paste is obtained. Stir in Parmesan cheese, salt and pepper.

Heat the remaining oil in a coated pan. Cut the Brussels sprouts into quarters and steam or lightly fry over medium heat for about 10 minutes, stirring frequently.

Meanwhile cook the pasta in plenty of boiling salted water according to the package instructions. Squeeze the lemon and season the Brussels sprouts with lemon juice. Add capers and season with salt and pepper.

Drain the pasta in a sieve, collect 1-2 tbsp. pasta water and stir into the parsley pesto. Mix pasta with pesto and Brussels sprouts and serve.

tip

If you can't get a fresh Brussels sprout at the moment, you can go for a frozen one. This even saves work when cleaning, because the florets only have to defrost before you cut them into quarters and prepare them in the pan as described.

Per serving: 462 Kcal

Tagliatelle with asparagus puree and sheep's cheese

Ingredients for 2 portions

500 g green asparagus

1 clove of garlic

1 tbsp olive oil

salt and pepper

½ TL brown sugar

150 ml classic vegetable broth

100 g ribbon noodles

80 g sheep's cheese

6 stalks parsley

½ Lime

preparation

Clean the asparagus, peel in the lower third and cut off the woody ends. Cut the sticks into pieces.

Peel the garlic and chop finely.

Heat the oil in a coated pan. Sauté the garlic and asparagus for about 5 minutes, season with salt, pepper and sugar. Remove 2 tablespoons of asparagus and set aside.

Pour the hot broth into the pan and cook the asparagus at medium heat for about 8 minutes.

Meanwhile, cook the ribbon noodles in plenty of boiling salted water according to the package instructions.

Crumble the sheep's cheese coarsely.

Wash parsley, shake dry, pluck leaves and chop coarsely.

Drain the ribbon noodles in a sieve, collecting 1-2 tablespoons of noodle water. Drain the ribbon noodles well.

Squeeze out half the lime.

Place asparagus with broth and about 5 tablespoons of pasta water in a tall container. Puree with a hand blender, season to taste with salt, pepper and lime juice. Mix noodles and puree, arrange with asparagus pieces, sheep's cheese and parsley.

tip

Anyone who pays strict attention to fat calories will go for the fat-reduced sheep's cheese.

Per serving: 375 Kcal

Vegetable omelette with tomatoes and paprika

Ingredients for 2 portions

1 onion

2 small peppers (1 red, 1 yellow, à approx. 125 g)

2 tomatoes (approx. 160 g)

1 sprig thyme

1 clove of garlic

1 tbsp olive oil

2 eggs

2 tablespoons sour cream (approx. 40 g)

salt and pepper

nutmeg

6 stems smooth parsley

preparation

Peel and chop the onion.

Halve the peppers, remove seeds, wash and cut into fine strips.

Cut out the stems of the tomatoes in a wedge shape. Dip the tomatoes briefly in boiling water, remove, rinse with cold water and peel off the skin. Dice the tomatoes.

Wash thyme, shake dry, pluck leaves and chop finely.

Peel and halve the garlic. Rub out a coated pan with the halved clove of garlic.

Heat the oil in the pan. Brown the onion cubes and thyme over medium heat.

Add pepper strips and sauté for 2-3 minutes, add tomato cubes and sauté for another 2-3 minutes.

Whisk eggs and sour cream, season with salt, pepper and grated nutmeg. Pour the egg mixture over the vegetables and let it falter at low heat for 5-8 minutes to taste (depending on how hard you like the egg).

Wash parsley, shake dry, pluck and chop leaves. Sprinkle on the vegetable omelette and serve.

tip

In the Basque Country, the vegetable omelette is particularly popular with fried Bayonne ham. If you want the dish with meat inlay, it is best to use lean boiled ham and place it in the pan, diced with the egg mixture.

Per serving: 200 Kcal

Spaghetti with Mushroom Bolognese and Fennel

Ingredients for 2 portions

250 g mixed mushrooms (e.g. mushrooms, herbs and shiitake)

1 small carrot (approx. 50 g)

1 celery stick (approx. 100 g)

1 onion

1 clove of garlic

2 tbsp olive oil

salt and pepper

425 g canned tomatoes (drained net weight)

150 ml classic vegetable broth

1 teaspoon fennel seed

½ TL dried oregano

150 g wholemeal spaghetti

20 g pecorino cheese

preparation

Clean and finely chop the mushrooms.

Peel the carrot. Clean, wash and unthread the celery. Finely dice both vegetables. Peel and chop the onion and garlic.

Heat the oil in a large flat pan. Sauté the diced vegetables, garlic and onion over medium heat for 4-5 minutes while stirring until translucent.

Add the mushrooms and cook for 3 minutes while stirring. Season with salt and pepper.

Add the canned tomatoes and broth to the pot and bring to the boil. Cover and cook over medium heat for a total of 20 minutes, stirring occasionally.

Meanwhile, finely crush the fennel seed in a mortar. After 5 minutes add to the pot and stir into the sauce.

Wash oregano and shake dry. After a further 5 minutes, add to the sauce in the pot; leave to boil for another 10 minutes. In the meantime for the spaghetti, bring a large pot of salted water to the boil and cook the spaghetti in it until al dente according to the package instructions.

Drain the spaghetti and drain well.

Season the sauce with salt and pepper and turn the spaghetti in it. Put on a plate and rub the pecorino over it.

tip

During the tomato season you can use fresh, sun-drenched tomatoes for the sauce. They usually taste sweeter than canned tomatoes. If the fresh ones are less juicy, add some vegetable stock to the sauce.

Per serving:436 Kcal

Bean Pasta with Rucola

Ingredients for 2 portions

200 g thick beans (deep-frozen or approx. 800 g fresh pods)

pinch of salt

1 small onion

1 clove of garlic

2 celery sticks

¼ Bundle of rocket (approx. 25 g)

3 tbsp olive oil

150 g Tortiglioni noodles (preferably wholemeal)

1 piece Pecorino cheese (approx. 20 g)

freshly ground pepper

preparation

Defrost the broad beans. Add 1 minute to boiling salted water (blanch), drain, quench and squeeze the seeds out of the skin (fresh seeds should boil for 7-8 minutes).

Peel and finely chop the onion. Peel the garlic cloves and cut into fine slices.

Wash, clean and unthread the celery and cut into 5 mm cubes.

Wash the rocket, shake dry and remove the stems. Put 5 leaves aside. Puree the rocket with 1 1/2 tbsp olive oil.

Cut the rest of the rocket into fine strips.

Cook the pasta according to the package instructions in plenty of boiling salted water until al dente. 6 minutes before the end of the cooking time, heat the remaining olive oil in a pan. Brown the onions, garlic and celery for 3 minutes over medium heat.

Put the beans into the pan and stew for 2 minutes. Rub Pecorino.

Drain the pasta and mix with the beans. Season with salt and pepper. Mix in rocket and rocket oil. Sprinkle with pecorino.

tip

If possible, use rocket from outdoor cultivation. It contains significantly less nitrate. For children, additionally remove the stems, because most of the nitrate is stored in them.

Per serving: 560 Kcal

Spaghetti with herb-soyacreme and smoked tofu

Ingredients for 2 portions

150 g smoked tofu

1 piece Parmesan cheese (25 g)

3 stalks parsley

150 g Linguine wholemeal noodles

pinch of salt

1 tbsp butter (approx. 15 g)

150 ml soy cream

freshly ground pepper

preparation

Cut the tofu into 1 cm cubes.

Grate the cheese finely.

Wash parsley, shake dry, pluck leaves and chop coarsely.

Cook the pasta in boiling salted water according to the package instructions.

Meanwhile, froth the butter in a pan and fry the tofu for 1-2 minutes.

Add soy cream, parsley and bring to the boil. Cook over medium heat for 3 minutes.

Drain the pasta and drain well. Mix with the sauce and stir in the cheese. Season with salt and pepper and serve immediately.

tip

A small leaf salad, e.g. with rocket, goes well with the noodles. It provides additional vitamins, minerals and protective secondary plant substances.

Per serving: 588 Kcal

Green chickpea soup with scrambled eggs crostini

Ingredients for 4 portions

3 onions (à 50 g)

1 clove of garlic

2 tbsp olive oil

800 ml classic vegetable broth

200 g chopped spinach (deep-frozen)

½ bunch smooth parsley

3 basil stems

4 eggs

2 tbsp Ajwar

265 g Chick peas (tin; drained net weight)

8 slices wholemeal baguette (approx. 100 g)

salt and pepper

½ TL ground coriander

4 teaspoons sour cream to taste

preparation

Peel onions and garlic. Cut onions in half and cut into cubes, chop garlic.

Heat 1 tablespoon olive oil in a pot. Steam onions and garlic until translucent. Add 100 ml vegetable stock, bring to the boil and steam covered over a low heat for about 5 minutes.

Put the frozen spinach in the pot, bring to the boil and cover and cook over a low heat for another 5 minutes.

Meanwhile rinse parsley, shake dry, pluck leaves and chop coarsely. Rinse the basil, shake dry and pluck the leaves.

Whisk the eggs in a small bowl with Ajwar and 2 tbsp. water and salt. Rinse the chickpeas in a sieve and drain.

Place the baguette slices on a baking tray and roast until golden brown under the preheated grill of the oven.

Add the remaining vegetable stock with chickpeas and parsley to the vegetables and bring to the boil again. Season the soup with salt, pepper and coriander and keep warm. If you like, you can also puree the soup with a hand blender. That makes them very creamy.

Heat the remaining olive oil in a coated pan. Add the whisked eggs and let them falter at medium heat. Push it again and again from the edge to the middle. Spread the scrambled eggs on the baguette slices and cover with basil leaves. Sprinkle the soup with the remaining chickpeas and serve with sour cream as desired. Serve with scrambled eggs crostini.

tip

Instead of making scrambled eggs, crumble 100 g fat-reduced sheep's cheese (25 percent fat in dry matter, 9 percent absolute), mix with the Ajwar, spread on the unroasted baguette slices, then gratinate.

Per serving: 319 Kcal

Bread dumplings on vegetables with chives and pumpkin seeds

Ingredients for 4 portions

8 slices wholemeal wheat toast (approx. 200 g)

3 sticks celery (à approx. 75 g)

2 leeks (à approx. 200 g)

2 eggs

125 ml milk (1,5 % fat)

1 heaped tablespoon butter (approx. 20 g)

1 bunch chives

nutmeg

salt and pepper

1 tbsp flour

1 tbsp olive oil

100 ml classic vegetable broth

125 g chopped spinach (deep-frozen)

2 tbsp pumpkin seeds

300 g peas (frozen)

preparation

Cut whole grain toast into small cubes and spread on a baking tray. Roast in a preheated oven at 180 °C (circulating air 160 °C, gas: stage 2-3) for about 10 minutes and allow to cool.

While the toast cubes are in the oven or cooling down, wash the celery, shake the leaves dry and set aside. Clean and unthread the celery. Halve leeks lengthwise, wash and clean. Cut the celery and leek diagonally into pieces about 5 mm wide.

Whisk eggs and milk in a bowl. Melt the butter in a small pot and add. Add toast bread cubes and mix thoroughly. Leave to swell for 15 minutes.

Rinse the chives, shake dry, cut into fine rolls and add to the bread mixture. Add a little nutmeg, salt and pepper. Stir in the flour.

Boil up plenty of salted water in a large saucepan. Reduce the heat so that the water boils only slightly. With moistened hands form 8 dumplings from the bread mass, put them into the pot and simmer at low heat for about 12 minutes.

Meanwhile, heat the olive oil in another shallow pot. Sauté the celery and leek, add the vegetable stock and deep-frozen spinach and cook covered over a low heat for 6-8 minutes.

Roast the pumpkin seeds in a small pan without fat until they smell.

Add the peas to the vegetables. Add salt, pepper and cook for another 3-5 minutes. Chop the set aside celery green.

Grate nutmeg to taste with vegetables and season to taste. Remove the dumplings from the pot with a skimmer, drain and serve with the vegetables. Garnish with celery green, add pumpkin seeds and serve.

tip

Practical use of leftovers: If you still have some old baked rolls left (approx. 200 grams are needed), you can use them instead of toast bread. Simply cut into small cubes and add to the milk.

Per serving: 385 Kcal

Fried pickled cabbage with parsley quark

Ingredients for 4 portions

1 large red sweet potato (approx. 400 g)

2 red onions (approx. 100 g)

500 g pickled cabbage

40 g almond sticks

1 tbsp germ oil

100 ml classic vegetable broth

70 g raisins

1 bunch smooth parsley

300 g low-fat curd cheese

pinch of salt

cayenne pepper

liquid sweetener (as desired)

preparation

Peel the sweet potato with a peeler, rinse and plane on a vegetable slicer into long, very fine strips.

Peel and halve the onions and cut into strips.

Drain the pickled cabbage in a sieve. Roast almond sticks in a pan without fat until golden brown and let cool.

Heat the germ oil in a large pan or wok. Add the onion strips and sauté briefly.

Add the sweet potato and fry over low heat for 5 minutes, turning frequently. Add the vegetable stock bit by bit.

Add pickled cabbage and raisins to the vegetables. Turn occasionally and fry over low heat for 15 minutes.

Meanwhile, wash the parsley, shake dry and pluck the leaves; set some aside, chop the rest very finely.

In a small bowl, mix the low-fat curd cheese with the chopped parsley, salt and cayenne pepper.

Season pickled cabbage with salt, cayenne pepper and a few drops of sweetener to taste. Sprinkle with almond sticks, garnish with the rest of the parsley and serve with the parsley quark.

tip

If you can't get a sweet potato, you can use carrots. They're even cheaper.

Per serving: 316 Kcal

Fried sheep's cheese with lemon red cabbage

Ingredients for 4 portions

1 small red cabbage (approx. 600 g)

1 onion

1 organic lemon

700 g small waxy potatoes

2 tbsp coarse sea salt

3 tbsp olive oil

200 ml classic vegetable broth

2 bay leaves

½ TL dried thyme

1 egg (S)

2 tbsp flour

1 ½ tbsp breadcrumbs

200 g sheep's cheese (9 % fat in dry matter)

salt and pepper

liquid sweetener to taste

preparation

Wash and clean the red cabbage, halve lengthwise and cut into fine strips.

Peel and halve the onion and cut into small cubes.

Rinse lemon hot, rub dry and peel very thinly with a peeler. Cut the lemon zest into fine strips, halve the lemon and squeeze it out.

Brush potatoes thoroughly under running water. Pour into a pot and cover about half of it with water. Bring to the boil, add the sea salt and cook covered over a low heat for about 20 minutes.

Heat 1 tablespoon olive oil in a large coated pan. Brown the red cabbage and onion cubes.

Add the vegetable stock, bay leaves, half of the lemon peel and the thyme. Bring to the boil once and simmer covered over a low heat for about 20 minutes.

Meanwhile whisk the egg on a plate. Place the flour and breadcrumbs on another plate each.

Dry the sheep's cheese, cut into 8 cubes and turn in flour. Knock off excess flour. Pull the cheese through the beaten egg, drain and turn in the breadcrumbs.

Heat the rest of the oil in a coated pan and fry the breaded sheep's cheese cubes on low heat all around for 6-8 minutes until golden brown.

Continue cooking the potatoes in an open pot until the liquid has evaporated and a white layer of salt forms on them.

Season the cabbage with 2-3 tablespoons lemon juice, salt and pepper. Season to taste with sweetener. Sprinkle with the remaining lemon peel, arrange with sheep cheese and serve with the potatoes.

tip

Also very tasty if you use white cabbage instead of red cabbage! In each case the rustikale vegetable offers apart from plentifully ballast materials with approximately 50 Milligramm (per 100 gram) Vitamin C full .

Per serving: 318 Kcal

Savoy cabbage lasagne with tomato sauce

Ingredients for 4 portions

1 small savoy cabbage (600 g)

2 medium onions

350 ml classic vegetable broth

1 tsp dried thyme

½ TL Fennel seed

5 small tomatoes (à 50 g)

1 clove of garlic

2 tbsp olive oil

400 g pizza tomatoes (tin; drained net weight)

salt and pepper

Paprika powder (hot as roses)

100 ml milk (1,5 % fat)

1 ½ tbsp flour

3 tbsp grated Emmentaler

nutmeg

12 wholemeal lasagne leaves (without precooking)

preparation

Wash and clean the savoy cabbage, halve lengthwise and cut into fine strips.

Peel the onions. Halve 1 onion and cut into strips.

Bring 100 ml vegetable stock to the boil in a saucepan. Bring the thyme, fennel, savoy cabbage and onion strips to the boil and simmer covered over a low heat for about 15 minutes.

In the meantime, wash the tomatoes, cut the stalks into wedges and cut the tomatoes into slices.

Peel and chop the garlic. Halve the rest of the onion and chop into small cubes.

Heat 1 tablespoon olive oil in a 2nd pot. Add the garlic and onion cubes, cover and cook over a low heat for 5 minutes.

Add pizza tomatoes, bring to the boil once, season with salt, pepper and paprika powder. Allow to cool a little.

Bring the remaining olive oil and vegetable stock to the boil in another pan.

Mix milk and flour in a bowl with a whisk until smooth. Stir slowly into the broth-oil mixture and bring to the boil again.

Stir 2 tbsp. grated cheese into the liquid and melt over low heat. Salt and pepper the cheese sauce and add a little nutmeg.

Pour half of the tomato sauce into a rectangular baking dish (approx. 20x28 cm). Place 1 layer of lasagna leaves on top, then spread 1/3 of the cheese sauce and then half of the savoy cabbage vegetables on top.

Then add 1 layer of lasagne sheets and the rest of the tomato sauce. Place another layer of lasagna leaves on top and spread 1/3 cheese sauce and the rest of the savoy cabbage on top one after the other.

Cover with a last layer of lasagne sheets, spread with the rest of the cheese sauce and spread with tomato slices. Sprinkle with the rest of the grated cheese and pepper. Bake the savoy cabbage lasagne in a preheated oven at 200 °C (convection oven 180 °C, gas: stage 3) for about 45 minutes.

tip

Lasagne also tastes great with pointed or Chinese cabbage. Since both are somewhat more tender than savoy cabbage, the time for steaming is reduced by 5 minutes.

Per serving: 325 Kcal

Spelt pancake with tomato and courgette vegetables

Ingredients for 2 portions

70 g wholemeal spelt flour

50 ml milk (1,5 % fat)

50 ml mineral water (carbonated)

pinch of salt

1 egg (size S)

2 courgettes (approx. 500 g)

1 stick celery with green (approx. 100 g)

150 g cherry tomato

100 ml classic vegetable broth

1 tsp olive oil

cayenne pepper

4 basil stems

preparation

Stir flour, milk and mineral water with a whisk until smooth. Stir in 1 pinch of salt and the egg. Leave the dough to swell for 30 minutes.

Meanwhile, wash and clean the zucchini, cut lengthwise in half and cut into slices about 5 mm thick.

Wash the celery, shake dry, pluck off the leaves and set aside. Clean the celery, unthread and cut into 5 mm thick pieces.

Wash and halve the cherry tomatoes.

Bring the vegetable broth to the boil. Add celery pieces and zucchini slices and cook covered over a low heat for about 5 minutes.

Stir the pancake dough again. Heat the oil in a frying pan, add half of the dough to the pan and spread evenly by swirling.

As soon as the dough is hammered and light brown on the underside, turn the pancake carefully and bake ready. Take out and cover and keep warm. Bake the second pancake in the same way.

Add the cherry tomatoes to the vegetables and heat. Season vegetables with salt and cayenne pepper.

Wash basil, shake dry, pluck leaves and chop finely. Add to the vegetables. Arrange the spelt pancakes with the vegetables and garnish with the celery green.

tip

You don't like the aroma of celery? Then use fennel or leek according to taste. Garlic fans season the vegetables with a pressed clove and benefit from its circulation-enhancing effect.

Per serving: 250 Kcal

Paprika-Polenta-Soup with sheep cheese

Ingredients for 2 portions

3 yellow peppers (approx. 600 g)

500 ml classic vegetable broth

50 g corn semolina

1 sprig rosemary

2 onions (approx. 100 g)

1 clove of garlic

2 tsp olive oil

50 g sheep's cheese (9 % fat absolute)

2 basil stems

salt and pepper

Paprika powder (hot as roses)

preparation

Halve the peppers, remove seeds, wash and cut into strips.

Bring the vegetable broth to the boil. Stir the corn semolina into the broth using a whisk. Add the rosemary sprig and half of the pepper strips, bring to the boil and cook covered over a low heat for about 12 minutes, stirring occasionally.

Meanwhile peel onions and garlic. Dice the onions and cut the garlic into fine slices.

Heat the olive oil in a pan. Add the remaining strips of pepper, onions