Euro-Vegetarian
By Jenny Rackley
Germany, Austria, and Switzerland: just the names of these countries evoke images of people with a love for food. Festivals abound. Their foods are rich and hearty, and vary from region to region within the same country and among the different countries. Most people who envision the foods of these countries do not think of vegetarian fare.
So how does a self-respecting vegetarian survive in these and other European countries? For a start, get a good guidebook. I highly recommend Europe on 10 Salads a Day. The authors review restaurants in 45 major European cities, and also provide menu translations and specialties of nine countries.
Another useful book I found in my local library was Berlitz' European Menu Reader, a pocket-sized book which provides other-language-to-English translations of typical menu items. A particularly helpful section is the British English-to-American English menu translation (you'd be surprised at the differences!). I also like The Special Diet Foreign Phrase Book, which has a variety of special phrases and numerous food translations. While there isn't a section specifically for vegetarians (there are sections for low-fat diets, low-salt diets, diabetic diets, etc.), there are "ready-made" phrases and food lists that you can use to communicate with food service staff about your dietary requirements. This book shows you how to make a custom phrase card that you can show to the wait staff to identify foods you can or cannot eat.
When we first arrived in Amsterdam for our month-long European vacation, we shopped the open-air farmer's market. We savored the tart-sweet Holland apples, so different from the apples we were used to in the States. We couldn't get enough of the huge, sweet, Italian grapes. Since we had condos with cooking facilities for the next two weeks, we bought plenty of fresh vegetables.
The next day we began a week's stay in Germany by visiting a town festival. The town band played, while revelers sat at cafeteria-style tables, enjoying the music, the wine, and the food. As I walked past all the roadside stands and kiosks, I was disheartened to find that the only vegetarian dish was French fries.
After that initial experience, I soon acclimated to getting around in Germany meatless. In the small towns, finding vegetarian dishes was more difficult, but there were always salads on the menu, and many of the hors d'oeuvres were vegetarian. In the larger cities, there are vegetarian restaurants and buffets, and many more restaurants that provide entrées for the meatless eater. Although it was difficult to get natural foods in many groceries, we quickly found that Reformhaus meant natural food store. We were then able to supplement our purchases from the weekend markets with soymilk and other staples.
We ate in restaurants in Germany, Austria, and Switzerland, and we stayed with families in Germany and Switzerland. In Germany, we ate eintopf — one-pot meals or vegetable stews. Potatoes, cabbage (and sauerkraut), onions, carrots, and turnips are eaten often, as are homemade noodles (spätzle, which often have eggs in them), which can be smothered in a meatless gravy or sauce.
My favorite dishes, however, were from Switzerland. Swiss people have a long-standing affinity for vegetables, which perhaps was originally based in their agricultural past. The traditions are well established, and the Swiss seem to enjoy lighter, healthier eating. Rösti, a golden-brown cake of shredded potatoes, has been called by some the Swiss national dish. I especially enjoyed the variety of salads; at one restaurant I had a potato cake stuffed with a mushroom sauce, surrounded by beet salad, cucumber salad, cabbage salad with a tangy vinaigrette, onion salad, and a lettuce salad.
My experiences with the vegetarian dishes in Europe inspired me to bring some recipes home, and contact my Swiss-American and German-American friends for more. These recipes are ones you will certainly enjoy (even if you can't pronounce them!)
Green Bean Salad with Almonds
(Grüner Bohnensalat mit Mandeln)
(Makes five 3/4-cup servings)
This variation of a traditional Swiss green bean salad with a hint of nutmeg is one of my favorites and always a hit with my family and friends.
1 pound green beans, French-cut
2 Tablespoons olive oil
2-1/2 Tablespoons apple cider vinegar
1/2 teaspoon salt
1/4 teaspoon pepper
1 teaspoon spicy mustard
1-1/2 teaspoons tarragon
1/2 teaspoon nutmeg
1 small onion, diced
2 Tablespoons chopped blanched almonds
Steam green beans until tender. In a separate bowl, mix olive oil, vinegar, salt, pepper, mustard, tarragon, nutmeg, and onion.
Stir in green beans. Let marinate two hours at room temperature. Garnish with almonds before serving.
Note: If you need an excellent salad quickly, substitute two 14 1/2-ounce cans of French-cut green beans, well-drained. After draining, each can yields about 8-9 ounces of pre-cooked green beans. Mix with the other ingredients, as above. Even with the canned beans, this salad is sure to please.
| Total calories per serving: 112 | Fat: 8 grams |
| Carbohydrates: 9 grams | Protein: 3 grams |
| Sodium: 250 milligrams | Fiber: 2 grams |
Golden Potato Cake (Rösti)
(Makes five 1-cup servings)
Rösti is so popular in Switzerland that special plates are sold just to put it on.
4 medium potatoes (about 2 pounds)
1 medium onion, diced
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon caraway seeds
1/4 cup soy or corn margarine
Optional:
For a cheese taste, add one of the following:
1/2 cup shredded vegan soy cheese
1/2 cup nutritional yeast and 1/2 cup water
For a bacon flavor, add:
1/2 cup bacon-flavored TVP (textured vegetable protein) or vegan bacon bits
1/4 cup water
Boil the potatoes in salted water until just tender. Remove from water, peel, and let cool. Grate or dice, and transfer to a mixing bowl.
Add onion, salt, pepper, caraway seeds, and optional ingredients, and mix.
Melt margarine in a large skillet over medium heat. Add potato mixture. Sauté for 10 minutes, stirring occasionally.
Using a spatula, press potato mixture down to form a cake. Turn heat down to medium-low, and cook about 10 minutes, or until it forms a golden brown crust. Place a large platter over the skillet and flip the skillet over, keeping the skillet and the platter together. If you would like a crust on the other side as well, you may slide the rösti back into the skillet, and brown the other side.
Note: The water in which the potatoes are boiled is an excellent base for making bread. You can also use vegan diced hash brown potatoes from the frozen foods section of your supermarket to cut preparation time.
| Total calories per serving: 201 | Fat: 9 grams |
| Carbohydrates: 29 grams | Protein: 3 grams |
| Sodium: 353 milligrams | Fiber: 3 grams |
Potato-Apple Casserole
(Himmel und Erde)
(Makes seven 3/4-cup servings)
The German name for this dish is "heaven and earth," referring to the earthy potato and its heavenly counterpart, the apple.
4 medium potatoes (about 2 pounds), peeled and diced
2 tart apples, peeled and diced
1 medium onion, diced
2 Tablespoons soy or corn margarine
3/4 cup bacon-flavored TVP (textured vegetable protein) or vegan bacon bits
1/2 cup water
1/2 teaspoon salt
1 teaspoon granulated sweetener
1 Tablespoon vinegar
Boil potatoes about fifteen minutes in a large saucepan. Add apples and cook about fifteen minutes more, until potatoes are tender.
In a separate skillet, sauté onion in margarine. When onion is browned, add TVP and water. Heat for several minutes, until all water is absorbed. Be careful to add TVP only after the onion has cooked — the TVP will tend to soak up all the margarine, and there won't be any left to cook with.
Drain potatoes, and add salt, sweetener, and vinegar. Transfer to a serving dish. Top potato mixture with onion topping.
Note: You can use vegan diced hash brown potatoes from the frozen foods section of your supermarket to cut preparation time.
| Total calories per serving: 163 | Fat: 3 grams |
| Carbohydrates: 29 grams | Protein: 7 grams |
| Sodium: 340 milligrams | Fiber: 4 grams |
Garden Vegetable Salad
(Garten Gemüsesalat)
(Makes seven 3/4-cup servings)
This colorful and tasty Swiss salad compliments any table.
8 ounces broccoli florets
8 ounces cauliflower florets
1/3 cup olive oil
1/8 cup white vinegar
1/8 cup lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
1 teaspoon fresh basil, chopped
1 Tablespoon parsley, minced
1-1/2 Tablespoons chopped pimientos
1 small onion, chopped
Steam or microwave broccoli and cauliflower until tender. In a separate bowl, mix olive oil, vinegar, lemon juice, salt, pepper, basil, parsley, pimientos, and onion.
Stir in broccoli and cauliflower. Let marinate two hours at room temperature before serving.
| Total calories per serving: 113 | Fat: 10 grams |
| Carbohydrates: 5 grams | Protein: 2 grams |
| Sodium: 185 milligrams | Fiber: 1 gram |
Hot Onion Salad
(Heisser Zwiebelsalat)
(Makes seven 3/4-cup servings)
This enticing variation of a Swiss recipe adds the finishing touch to many entrées.
3 large onions
2 cups vegetable broth
2 Tablespoons wine vinegar
1 Tablespoon wheat flour or corn flour (masa)
1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon dill
Slice the onions into 1/4-inch thick slices. In a large skillet or saucepan, cook the onions in the vegetable broth over medium heat. Be careful — the onions need to be boiled, not fried.
When the onions are tender, scoop them out of the broth with a spaghetti fork. Add in wine vinegar, flour, salt, pepper, and dill to onions. Be careful not to break the onion rings as you coat the onions with the spice mixture. Serve hot.
Note: Reserve the vegetable broth to make a vegetable soup or vegetable stew.
| Total calories per serving: 33 | Fat: <1 gram |
| Carbohydrates: 6 grams | Protein: 1 gram |
| Sodium: 473 milligrams | Fiber: 1 gram |
Cucumber and Tomatoes
(Gurken mit Tomaten)
(Makes seven 1/2-cup servings)
This delicious variation of a German recipe blends the flavors of cucumber and tomatoes into a surprising and succulent dish.
2 large cucumbers, peeled
2-3 medium tomatoes, peeled and diced
1 small onion, diced
1/4 cup soy or corn margarine
3/4 cup water
1 teaspoon salt
1 Tablespoon lemon juice
1 teaspoon granulated sweetener
1 1/2 Tablespoons parsley
2 Tablespoons cornstarch
2 Tablespoons cold water
Cut the cucumbers in half lengthwise. Cut into 3/4-inch thick slices. Sauté cucumbers, tomatoes, and onion in margarine for a few minutes.
Add water and cook about twenty minutes, until done. Add salt, lemon juice, sweetener, and parsley.
Mix cornstarch with cold water in a separate container, then add to the cucumber-tomato mixture. Cook, stirring constantly, until sauce has thickened.
| Total calories per serving: 92 | Fat: 6 grams |
| Carbohydrates: 8 grams | Protein: 1 gram |
| Sodium: 417 milligrams | Fiber: 1 gram |
Pearl Onion Salad (Silberzwiebelsalat)
(Makes seven 1/2-cup servings)
This tempting and unusual Swiss salad blends a variety of complementary tastes.
2 cups (10-16 ounces) pearl onions, peeled
1-1/2 cups vegetable broth
1/4 cup olive oil
2 Tablespoons apple cider vinegar
1/8 cup lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
1 teaspoon granulated sweetener
1 Tablespoon parsley
2 Tablespoons chopped pimientos
1 Tablespoon chopped dill pickles
Boil the pearl onions in the vegetable broth until tender. Drain onions. In a separate bowl, mix olive oil, vinegar, lemon juice, salt, pepper, sugar, parsley, pimientos, and dill pickles. Stir in onions. Let marinate two hours at room temperature before serving.
Note: If you want to make the salad quickly, buy two 14-1/2-ounce cans of pearl onions. Two cans yields about 17 ounces of pearl onions. They won't have the same flavor as those cooked in the vegetable broth, but it will still be delicious.
| Total calories per serving: 85 | Fat: 8 grams |
| Carbohydrates: 4 grams | Protein: 1 gram |
| Sodium: 334 milligrams | Fiber: <1 gram |
Potatoes with Mushroom Stuffing
(Kartoffeln mit Champignon Füllung)
(Makes eight 1/2-cup servings)
This uncommon method of cooking potatoes produces delicious results.
4 medium potatoes
Mushroom stuffing
Precook potatoes 7 to 10 minutes in a microwave (potatoes should still be firm) or bake at 400 degrees for 40-60 minutes. Cut in half and let cool. Prepare the mushroom stuffing.
Scoop out several spoonfuls of potato from the center of each potato to create a small "bowl." Make a mound of the mushroom stuffing in each potato "bowl."
Bake at 350 degrees until potatoes and stuffing are golden brown (about 35 minutes).
| Total calories per serving: 135 | Fat: 4 grams |
| Carbohydrates: 22 grams | Protein: 3 grams |
| Sodium: 213 milligrams | Fiber: 1 gram |
Cucumbers with Mushroom Stuffing
(Gurken mit Champignon Füllung)
(Makes eight 1/2-cup servings)
This appetizing German recipe combines the complementary tastes of cucumbers and mushrooms.
2 large cucumbers
Mushroom stuffing
Peel cucumbers and cut lengthwise in half. Cut each length in half crosswise as well, so that you have eight pieces. Scoop out the seeds in the center of each piece, creating a small "bowl" in the center of each piece.
Prepare the mushroom stuffing. Make a mound of the mushroom stuffing in the cucumber "bowl."
Bake at 350 degrees until cucumbers and stuffing are golden brown (about 35 minutes).
| Total calories per serving: 75 | Fat: 4 grams |
| Carbohydrates: 8 grams | Protein: 2 grams |
| Sodium: 211 milligrams | Fiber: 1 gram |
Mushroom Stuffing
(Champignon Füllung)
(Makes eight 1/4-cup servings)
Use this succulent stuffing in cucumbers or potatoes.
2-1/2 cups (about 8 ounces) sliced mushrooms
1 small onion, chopped
3 Tablespoons soy or corn margarine
1/2 cup cooked, chopped spinach
1/4 cup flour or cornmeal
1/2 teaspoon salt
1/4 teaspoon pepper
Sauté mushrooms and onions in margarine. When mushrooms and onions are lightly browned, stir in spinach, flour, salt, and pepper. Use to stuff four medium potatoes or two large cucumbers.
Note: This is also excellent for stuffing large mushroom caps. You can use the stems and smaller mushrooms to make the filling.
| Total calories per serving: 63 | Fat: 4 grams |
| Carbohydrates: 5 grams | Protein: 1 gram |
| Sodium: 209 milligrams | Fiber: 1 gram |
Almond-Rice Dumplings
(Mandeln-Reis Klösse)
(Makes 15-20 dumplings)
The almonds and rice blend perfectly to be a pleasing counterpart to the fruit soup.
1-1/4 cups rice milk or soymilk
1 Tablespoon ground almonds
1/4 teaspoon salt
1 teaspoon lemon juice
1 teaspoon soy or corn margarine
2 Tablespoons granulated sweetener
1/3 cup white rice
Combine rice milk or soymilk with almonds, salt, lemon juice, margarine, and sweetener in a small saucepan. Bring to a boil.
Reduce heat, and stir in rice. Simmer for 30 minutes, stirring frequently. When the rice is cooked, and rice mixture is sticky (no liquid is left), remove from heat and allow to cool.
To make dumplings, press a small ball of the cooled rice mixture into a greased mold (like a small-size muffin tin or a tablespoon). If you don't have a muffin tin or mold, press a small ball of the cooled rice mixture into your hand. Shape the dumpling into a flat disk slightly bigger than a quarter. Unmold, and use dumplings to garnish fruit soup.
| Total calories per dumpling: 37 | Fat: 1 gram |
| Carbohydrates: 7 grams | Protein: 1 gram |
| Sodium: 49 milligrams | Fiber: <1 gram |
Fruit Soup
(Früchte Suppe)
(Makes seven 3/4-cup servings)
This versatile German dessert is delicious hot on a cold winter's night, or cold on a hot summer's day.
1 pound apples, pears, peaches, or plums, peeled and sliced
3-1/2 cups water
1 teaspoon lemon juice
2 Tablespoons cornstarch
2 Tablespoons cold water
1/4-1/2 cup granulated sweetener
Optional:
1 teaspoon cinnamon
In a large saucepan, combine fruit, water, and lemon juice, and cook about 15 minutes, until tender.
Purée cooked fruit in a food processor or blender. Return fruit to saucepan.
Mix cornstarch with cold water in a separate container, then add to the cooked fruit. Cook, stirring constantly, until soup has thickened.
Add cinnamon and sweetener to taste. Amount of sweetener will vary depending upon the sweetness of the fruit. Eat plain or garnish with almond-rice dumplings (previous recipe).
Note: You can use frozen, sliced fruit in one-pound bags to save preparation time.
| Total calories per serving: 73 | Fat: <1 gram |
| Carbohydrates: 19 grams | Protein: <1 gram |
| Sodium: <1 gram | Fiber: 1 gram |
Jenny Rackley is a freelance writer living in Woodinville, WA, with her husband and three children. She also writes about children and parenting.
