Vegetarian Food

Cookbook
In Daily Life

SERVINGS: 4
INGREDIENTS
eggs 4
vegetable stock 600ml
white miso paste 35g
rice wine vinegar 1 tbsp
low-salt soy sauce 2 tsp
silken tofu 350g block, drained
sugar snap peas or edamame
320g
spinach 320g
wholegrain rice vermicelli 100g
spring onions 100g, trimmed and
finely chopped
chinese chilli oil 4 tsp
NUTRITIONAL INFORMATION
Kcals Fat Saturates Carbs
311 11.4 g 2.3 g 28.7 g
MISO TOFU SOUP
EASY COOKING TIME: 15 MIN
DIRECTIONS
1. Bring a large pan of water to the boil. Using a slotted spoon,
carefully lower the eggs into the water. Cook for 7 minutes,
adjusting the heat to maintain a gentle boil. Transfer the
eggs to a bowl of cold water and leave for 2 minutes.
2. Meanwhile, pour the stock into a large pan and bring to a
gentle boil. Combine a little of the stock with the miso paste in
a small bowl and then scrape back into the pan along with the
rice wine vinegar and soy. Add the tofu to the pan and then,
using a stick blender, blitz everything together until smooth.
Strain the soup to remove any foam, then strain back into the
pan, season to taste, and add the sugar snaps and spinach.
Cover and keep warm.
3. Put the noodles in a large bowl and cover with just-boiled
water. Leave for 3 minutes. Gently peel the eggs and halve
them. Drain the noodles and divide between four bowls. Pour
over the miso- tofu broth and top with the eggs, onions and a
drizzle of the chilli oil to serve.
Sugar Fibre Protein Salt
5.7 g 5.2 g 20.9 g 1.9 g
 Vegetarian ramen
My favorite ramen recipe

SERVINGS: 2 Easy COOKING TIME: 30 MIN

INGREDIENTS DIRECTIONS
STEP 1
toasted sesame oil 1 tbsp, plus a little
Heat the sesame oil in a large pan over a low heat, add
extra
the garlic and ginger, and cook for 2 minutes before
garlic 2 cloves, crushed
adding the shiitake mushrooms, if using, and pouring
ginger a thumb-sized piece, finely
grated
in the stock, soy sauce and sugar.

dried shiitake mushrooms 5g STEP 2

(optional) Turn up the heat to medium and bring to a simmer.
vegetable stock 1 litre Add the pak choi, sugar snap peas and noodles, and
soy sauce 1 tbsp simmer for 2 minutes until cooked through.
caster sugar 1 tsp STEP 3
pak choi 1, quartered lengthways Stir the Belazu Tahini and miso into the broth, season
sugar snap peas 100g and keep warm.
cooked egg noodles 300g STEP 4
Belazu tahini 3 tbsp Drizzle a little more sesame oil in a small non-stick pan
miso paste 2 tbsp and fry the tofu quarters on each side until really crisp.
firm tofu ½ a 280g block, patted dry STEP 5
and cut into quarters Divide the noodles, pak choi, sugar snap peas and broth
sweetcorn 195g tin between deep bowls, and top with little piles of
carrots 2, cut into long thin strips sweetcorn, carrot, tofu and coriander. Spoon over chilli
coriander a small bunch oil to serve, if you like.
chiu chow chilli oil 2 tbsp (optional)

NUTRITIONAL INFORMATION

Kcals Fat Saturates Carbs Sugar Fibre Protein Salt

710 32 g 4.7 g 67.7 g 21.4 g 16 g 29.8 g 3.8 g
 veGETARIAN FRECH
TOAST

SERVINGS: 2 EASY COOKING TIME: 20 MIN

INGREDIENTS
1 tbsp cornflour
200ml dairy-free milk
1½ tsp ground cinnamon
2 tsp vanilla bean paste
3 tbsp maple syrup, plus more to
serve
4 slices stale bread
flavourless oil (such as sunflower
oil), for frying
(defrosted) seasonal fruit or
frozen berries
coconut ice cream or yogurt, to
serve
DIRECTIONS
STEP 1
Whisk the cornflour with a splash of the milk in a shallow bowl
until smooth and lump-free, then whisk in the remaining milk, 1 tsp
of the cinnamon, all the vanilla and 2 tbsp of maple syrup.
STEP 2
Soak the bread slices in the mixture for a few seconds on each side,
then drain off any excess.
STEP 3
Heat a little oil in a frying pan, and fry the bread slices for 2-3
minutes on each side or until golden and crisp. Keep warm in a low
oven while you cook the remaining slices.
STEP 4
To serve, heat the grill to medium-high. Stir together the remaining
1 tbsp of maple syrup and ½ tsp of cinnamon, then brush evenly
over the toasts, on a baking tray. Grill for 3-5 minutes or until the
sugars start to caramelise. Leave to cool for 5 minutes before serving
with fruit and ice cream or yogurt.

NUTRITION INFORMATION

Kcals Fat Saturates Carbs Sugar Fibre Protein Salt

294 4.1 g 1.4 g 52.7 g 24 g 2.5 g 7.9 g 0.6 g
 4 servings 30 minutes

MASH Burgers
Easy

Ingredients Direction
4 large flat mushrooms, stalks STEP 1
removed Heat the oven to 200C/fan 180C/gas 6. Put the
olive oil mushrooms onto a baking tray. Mix 1 tbsp olive oil with
1 clove garlic, crushed the garlic and brush all over the mushrooms. Bake,
1 block halloumi, cut into 8 turning now and again, for 20-25 minutes or until
slices cooked and juicy.
4 tbsp mayonnaise STEP 2
1 tbsp harissa Meanwhile, fry the halloumi in a dry pan until golden.
1 avocado, sliced Mix the mayo with the harissa.
4 burger buns, toasted STEP 3
a good handful spinach To assemble the buns, spread both sides with harissa
½ red onion, finely sliced mayo then layer up with avocado, mushrooms, halloumi,
onions and spinach. Finish with a bun top.

NUTRITIONAL INFORMATION
Kcals Fat Saturates Carbs Sugar Fibre Protein Salt
766 52.6 g 14.1 g 45.6 g 6.9 g 5.1g 25 g 3g
 4 servings Healthy Pizza
Ingredients
250g plain wholemeal flour, plus extra for dusting
1 tsp fast-action dried yeast
1 tsp runny honey
50ml extra-virgin olive oil, plus 1 tsp and extra for
the bowl
1 aubergine, trimmed and diced into 1½cm cubes
1 small onion, finely chopped
1 stick celery, finely chopped
1 clove garlic, finely chopped
2 tbsp red wine vinegar
30g raisins
200g cherry tomatoes, halved
125g ball mozzarella, drained
2 tsp pine nuts
1 tbsp capers
roughly chopped to make 1 tbsp flat-leaf parsley
salad leaves, to serve
1 hour
Method
STEP 1
For the dough, mix the flour, yeast and 1 tsp of salt in a large bowl. Dissolve the
honey in 150ml of warm water and add to the bowl with 15ml of the oil. Mix to
make a rough dough, then tip out onto a floured worksurface and knead for 6-8
minutes or until smooth. Transfer to an oiled bowl and cover, then leave to rise
in a warm place for 1 hour or until doubled in size.
STEP 2
Add 20ml of the remaining oil to a frying pan and put on a medium heat. Cook
the aubergine, onion, celery and garlic for 8-10 minutes or until everything is
soft and translucent.
STEP 3
Meanwhile, combine the vinegar with 15ml of the oil in a large bowl. Add the
raisins and leave for 10 minutes. Tip in the aubergine mixture and the tomatoes,
and toss. Season and set aside.
STEP 4
Heat the oven to 240C/fan 220C/gas 9 and put in a large baking sheet. Punch
down the dough and turn it out onto a large piece of baking paper. Roll the
dough out into a circle, roughly 35cm in diameter. Scatter the aubergine
mixture on top, leaving a 2cm border. Tear the mozzarella into chunks, scatter
over the pizza and brush the crust with the remaining oil.
STEP 5
Remove the baking sheet from the oven and, using oven gloves, carefully drag
the baking paper with the pizza onto it, and bake for 10 minutes. Remove from
the oven and sprinkle over the pine nuts and capers. Bake for a further 10
minutes.
STEP 6
Sprinkle the parsley on top, slice and serve with salad.
 Healthy Vegetarian Fried Rice
SERVINGS: 1 EASY COOKING TIME: 20 MIN

Ingredients
20g ginger, peeled and roughly chopped
2 garlic cloves, peeled and roughly
chopped
½ green chilli, roughly chopped
3 tsp vegetable oil
45g paneer, cut into 1cm cubes
250g cooked brown basmati rice
1 carrot, finely diced
Directions
STEP 1
Blitz the ginger, garlic and chilli in a mini food processor until a smooth
paste forms, adding 1-2 tsp of water to loosen if needed. Put the paneer in a
small bowl along with half the paste and stir to coat. Leave to marinate for
30 minutes if you can.
STEP 2
Put a wok over a high heat. Add 1 tsp of the oil and, once shimmering, add
the paneer. Cook, stirring frequently, for 2-3 minutes or until golden.

80g chestnut mushrooms, thickly sliced Transfer to a plate and cover.

STEP 3
50g frozen peas
Add another tsp of oil to the wok and return to the heat. Add the rice and
1 spring onion, trimmed and finely
stir-fry until heated through. Scrape the rice into a bowl. Add the final tsp
chopped
of oil to the wok and stir-fry the carrot and mushrooms for 1 minute, then
½ tsp mild curry powder add the peas and spring onion. Stir-fry for a further minute then add the
a small handful of coriander leaves, remaining ginger paste along with the curry powder. Stir-fry for 1 minute.
roughly chopped STEP 4
1 lime, juiced Add the rice and paneer back into the pan. Toss everything together then
remove from the heat and stir in the coriander and lime juice.

NUTRITIONAL INFORMATION

Kcals Fat Saturates Carbs Sugar Fibre Protein Salt

677 26.9 g 9g 75.3 g 11.3 g 16.4 g 25.3 g 0.2 g
 VEgetarian
sausage roll

SERVINGS: 8 EASY COOKING TIME: 1 HR 30 MIN

INGREDIENTS
10g dried wild mushrooms
1 small onion, finely chopped
1 stick celery, finely chopped
1 tbsp olive oil, plus extra for brushing
250g chestnut mushrooms, finely
chopped
leaves picked to make 1 tsp thyme
1 tbsp brown miso
DIRECTIONS
STEP 1
Pour 150ml of just-boiled water over the dried mushrooms to soak.
STEP 2
Fry the onion and celery in a large frying pan with the oil and a pinch
of salt for 10-15 minutes until softened and golden.
STEP 3
Drain the dried mushrooms, reserving the liquid, then finely chop. Add
to the pan with the soaking liquid, chestnut mushrooms and thyme
leaves. Turn the heat down to very low and cook for 20 minutes until
the mushrooms are very soft and drying out. Scrape into a big mixing

400g tin pinto or kidney beans, drained
finely chopped to make 1 tbsp flat-leaf
parsley
¾ tsp dried sage
a good grating nutmeg
50g soft breadcrumbs
320g pack ready rolled puff pastry
2 tsp sesame or poppy seeds (or a
mixture)
bowl and stir in the miso.
STEP 4
Whizz the beans in a food processor or blender to a paste. Tip into the
bowl with the mushrooms and add the parsley, sage, nutmeg and
breadcrumbs. Season (go heavy on the pepper), then mix really well.
STEP 5
Heat the oven to 200C/fan 180C/gas 6. Cut the sheet of pastry in half
lengthways, then spoon 1/2 the mixture along the middle of one of the
pastry lengths, squeezing the filling into a firm sausage shape. Fold or
roll, the pastry up and over the filling, pinching where the pastry meets,
then flip the roll so the pastry join is underneath. Cut into 4 equal rolls
and repeat with the remaining filling and pastry. Brush the tops with a
little more oil, then scatter with your choice of seeds. Bake on baking
sheets for 25 minutes until golden, then serve.

NUTRITIONAL INFORMATION
Kcals Fat Saturates Carbs Sugar Fibre Protein Salt
243 13.3 g 5.5 g 21.8 g 1.6 g 4.7 g 6.6 g 0.6g
Vegetarian Paneer
Curry

3 servings 30 minutes

Ingredients Method
STEP 1
150g basmati rice, washed Put the rice into a pan with 300ml of water and a pinch of salt,
and rinsed and bring to a boil. Simmer for 1 minute then add a tight
1 tsp ground turmeric fitting lid and cook gently for 10 minutes. Remove from the
1 tsp ground cumin
heat and leave to steam for 10 minutes, then fluff up with a fork
1 tsp ground coriander
to serve.
1 tsp mild chilli powder
STEP 2
200g block paneer, cubed
2 tsp vegetable oil Mix together the spices on a plate, then roll in the paneer,
1 onion, roughly chopped ensuring every cube is well coated. Heat the oil in a deep non-
3 cloves garlic, roughly stick frying pan and fry the paneer for 4-5 minutes or until
chopped crisp. Scoop out onto a plate.
a thumb-sized piece STEP 3
ginger, roughly chopped Put the onion, garlic and ginger into a food processor and
2 plum tomatoes, roughly
whizz until smooth, then tip into the pan with any remaining
chopped
spices from the plate. Cook for 10 minutes, stirring regularly,
a large handful spinach
until darkened. Meanwhile, whizz the tomatoes in the food
100g frozen peas
½ lemon, juiced processor, then add to the pan. Add the paneer back in, along
with the spinach, frozen peas and 250ml of water. Cook for 5
minutes until the peas have defrosted and spinach has wilted,
then season, add the lemon juice and serve with the rice.
 sweet potato
tikki
SERVINGS : 20 COOKING TIME: 1 HR 15 MIN

INGREDIENTS
800g sweet potatoes
4cm piece ginger, coarsely grated
a handful coriander, finely
chopped
1/2 tsp coarsely ground black
pepper
DIRECTIONS
STEP 1
To make the kachumber, put the veg in a bowl and mix with
the lime juice, a good pinch of salt and the coriander.
STEP 2
Heat the oven to 190C/fan 170C/gas 5. Prick the sweet
potatoes all over then bake for 40-45 minutes until tender.
Cool slightly then halve and scoop the flesh out into a large

1/4 tsp dried chilli flakes, (add a mixing bowl.

bit more if you prefer it spicy)
1 1/2 tsp cumin seeds, coarsely
ground
2 tbsp cornflour
100g breadcrumbs
for frying vegetable oil
Add the ginger, coriander, pepper, chilli, cumin and
cornflour and mash everything together. Season with a little
salt then divide into 20 cakes. Dip each cake in breadcrumbs
and pat to stick. Chill for 20 minutes.
STEP 3
Heat 1 tbsp of oil in a non-stick frying pan over a medium
heat. Add the potato cakes in batches and fry for 3-4 minutes
on each side until light brown and crisp. Serve with the
kachumber.

NUTRITIONAL INFORMATION

Kcals Fat Saturates Carbs Sugar Fibre Protein

84 1g 0.1 g 16.4 g 6.4 g 2.2 g 1.5 g
 THANK YOU
FOR READING THE
RECIPE BOOK