Frequently Requested Recipes
Online you can access our recipe sections. These are at www.vrg.org/recipes and www.vrg.org/journal. VRG also publishes several cookbooks including Simply Vegan, Conveniently Vegan, Meatless Meals for Working People, The Lowfat Jewish Vegetarian Cookbook, Vegan Handbook, Vegan in Volume and more.
You can also go to the search engine of your choice and type in "vegetarian recipes" and you will discover thousands of websites.
Here are a few recipes we've found to be popular:
Note: Contrary to popular opinion, many vegans like sweet treats; thus many of the recipes listed below are for tasty vegan desserts.
Dishes
Desserts
Additional Recipes
Dishes
From Meatless Meals for Working People
Spinach Pie
(serves 8)
10 ounce box frozen spinach
1 1/2 cups onion, chopped
3 cloves garlic, chopped
2 Tbs oil
3 cups crumbled tofu (soft or silken tofu is best)
1 Tb lemon juice
Salt and pepper to taste
1 pre-made pie crust
Cook spinach according to package directions. Saute onion and garlic in oil in a large pot over medium heat for 3 minutes. Add spinach, tofu, lemon juice, and seasoning. Preheat oven to 350 degrees. Meanwhile, continue cooking spinach/tofu mixture for 5 minutes. Mix well. Pour into pie crust. Bake at 350 degrees for 15-20 minutes until crust is brown.
Total calories per serving: 180
Fat: 11 grams
Protein: 7 grams
Iron: 2 mg
Calcium: 87
From The Lowfat Jewish Vegetarian Cookbook
Broccoli and Lemon Sauce
(Serves 5)
Make sure you try this quick and easy side disk. The lemon sauce can also be used on top of other steamed vegetables such as green beans, yellow squash, or cauliflower.
2 pounds broccoli, chopped
1 cup water
Juice of 2 fresh lemons
1/4 cup water
1 Tablespoon cornstarch or potato starch for Passover
Steam broccoli over water in a large pot for several minutes until tender.
In a separate pot over medium heat constantly stir lemon juice, water, and cornstarch until the sauce thickens (about 2 minutes). Serve sauce over steamed broccoli while warm.
Total calories per serving: 64
Fat: 0 grams
Protein: 6 gram
Carbohydrates: 14 grams
Iron: 1.3 grams
Calcium: 100 mg
From Simply Vegan
Tofu Dill Dip
(Serves 5)
1 cucumber, peeled
1 lb. tofu
1 tsp. dill weed
2 Tbs. lemon juice
1/4 cup fresh parsley or 1 Tbs. dried parsley
1/2 tsp. garlic powder
salt to taste
Place all of the ingredients into a food processor or blender and blend until creamy. Serve with raw vegetables and crackers.
Total Calories per serving: 77
Fat: 5 grams
Protein: 8 grams
Carbohydrates: 3 grams
Calcium: 104 mg
From Leprechaun Cake and Other Tales
Fourth of July Garbanzo Bean Burgers
(Makes 6 burgers)
2 cups pre-cooked or canned (two 19-ounce cans) garbanzo beans (chickpeas), drained and mashed
1 stalk celery, finely chopped
1 carrot, finely chopped
1/4 cup small onion, peeled and finely chopped
1/4 cup whole wheat flour
salt and pepper to taste
2 teaspoons vegetable oil
1) Mix all ingredients except for cooking oil in a bowl.
2) Form 6 flat patties. Fry in oiled pan over medium-high heat until burgers are golden brown. Turn burgers over and fry on the other side until done.
3) Serve alone or with tomato sauce, ketchup, or barbecue sauce.
From Conveniently Vegan
Tempeh Stuffed Potatoes
(Serves 5)
5 baking potatoes (about 3 pounds, scrubbed)
8 ounce package of tempeh, chopped into 1 inch cubes
1 small onion finely chopped
1/8 teaspoon garlic powder
1/8 teaspoon cumin
2 teaspoons oil
1/2 cup boiling water
Preheat oven to 400 degrees. Bake potatoes about 1 hour or until done. Remove from oven.
Meanwhile, in a separate large non-stick frying pan, saut� tempeh, onion, and seasonings in oil over medium-high heat for 10 minutes.
When the potatoes are done, split them in half lengthwise. Scoop out the cooked potato leaving a 1/4 inch shell. Mash the potatoes with the water and mix in the tempeh mixture. Stuff the mixture into the potato shell and serve two halves per person immediately. You can also reheat the stuffed potatoes and serve at another time.
Total calories per serving: 332
Fat: 6 grams
Protein: 13 grams
Iron: 4 mg
Calcium: 65 mg
Sodium: 19mg
From No Cholesterol Passover Recipes
Sweet Potato Kugel (serves 12)
6 small sweet potatoes, peeled and grated
3 apples, peeled and grated
1 cup of raisins
1 cup of matzo meal
2 teaspoons cinnamon
1 cup walnuts, chopped (optional)
1 cup fruit juice or water
Preheat oven to 375 degrees. Mix ingredients together. Press into a large baking dish. Bake 45 minutes at 375 degrees until crisp on top. Serve.
Total Calories per serving: 156
Fat: <1 gram
Protein: 2 grams
Carbohydrates: 38 grams
From No Cholesterol Passover Recipes
Stuffed Cabbage II(serves 6-8)
Small head of cabbage
4 teaspoons of oil
2 small onions, chopped finely
1 1/2 cups matzo farfel or 4 pieces of matzo crushed
1 cup of raisins
2 stalks of celery, chopped finely
2 Tbs. red dry wine (optional)
2/3 cup apple juice
1/2 cup applesauce
29 ounce can tomato sauce
1 cup water
Steam head of cabbage in water until leaves are soft. Remove cabbage from water, cool, and separate leaves.
In oil saute onions, farfel, raisins, and celery over medium heat for 10 minutes. Add wine, juice, and applesauce. Simmer 5 more minutes.
Preheat oven to 375 degrees. Place some stuffing on each cabbage leaf and fold ends in. Lay in deep baking dish with folded cabbage ends down. Mix tomato sauce with water. Pour sauce over cabbage so leaves remain moist and don't dry out. Bake at 375 degrees for a half-hour or until heated through.
Total Calories per serving: 268
Fat: 3 grams
Protein: 4 grams
Carbohydrates: 62 grams
From Meatless Meals for Working People
Vegetable Pot Pie
(Serves 8)
CRUST: This is a quick crust that can be used in many different recipes. (In a rush use a store-bought pie crust.)
2 cups whole wheat pastry flour or unbleached white flour (note: use pastry flour, not regular whole wheat flour)
1/2 teaspoon salt
1/2 cup vegan margarine
1/2 cup water
Mix flour and salt in a bowl. Work in margarine with fingers. Add water, stirring as little as possible to form a ball. Divide into 2 equal balls and roll out to 1/8-inch thickness. Prick pie shells and bake in pie pans at 400 degrees for 10 minutes.
VEGETABLE FILLING:
1/2 cup vegetable broth
1 cup onions, chopped
1 cup celery, chopped
1/2 cup carrots, chopped
1-1/4 cups peas (fresh or frozen)
Saute above ingredients in broth until onions are soft. In a separate bowl mix the following:
1/4 cup oil
1/2 cup unbleached white flour
1-2/3 cups water
1/2 teaspoon garlic powder
1 teaspoon salt
1/3 teaspoon pepper
Preheat oven to 350 degrees. Add above mixture to sauteed vegetables. Pour into one pie shell and cover with the other pie shell. Bake at 350 degrees until crust is brown (approximately 15-20 minutes).
Total calories per serving: 320
Fat: 18 grams
Protein: 7 grams
Carbohydrate: 34 grams
Calcium: 33 mg
From No Cholesterol Passover Recipes
Cindy's Eggless Mayonnaise
(Makes 1-1/2 Cups)
Try this unique almond-based mayonnaise. Use in moderation.
1/2 cup raw almonds
1-1/2 cups boiling water
I cup oil
Juice of one lemon
I teaspoon vinegar
I teaspoon white horseradish
1/4 teaspoon garlic powder
Blend almonds and boiling water together for about three minutes. Strain through cheesecloth or muslin.
Pour 1/2 cup of this "almond milk" and 1/2 cup oil into blender. As you blend at high speed, slowly drizzle in the remaining oil. It should start to thicken. Then add the other ingredients and blend one more minute until the consistency of mayonnaise.
WARNING: THIS RECIPE WILL NOT WORK ON A DAMP, HUMID, OR RAINY DAY!
Total calories per I Tablespoon serving: 86
Fat: 10 grams
Protein: <1 gram
Carbohydrates: I gram
From Simply Vegan
Spicy Sauteed Tofu with Peas
Serves 4
2 pounds tofu, cut into small cubes
1 tablespoon oil
1/4 cup water
1 teaspoon dill weed
1/2 teaspoon each basil, cumin, turmeric, and curry
2 cloves garlic, minced
2 tablespoons tamari or soy sauce
1/4 cup nutritional yeast (optional)
10 ounce box frozen peas, thawed
1/2 cup cashew pieces (optional)
Stir-fry all the ingredients except the peas and cashews for 5 minutes over medium-high heat. Add peas and cashews and heat 5 minutes longer over low heat. Serve hot.
Total calories per serving: 256
Fat: 15 grams
Protein: 22 gram
Carbohydrates: 14 grams
Iron: 14 grams
Calcium: 261 mg
Sodium: 580 mg
From Conveniently Vegan
Quick Sloppy Joes
(Serves 5)
Serve this dish on whole wheat buns or over baked potatoes
Small onion, chopped
2 teaspoons oil
Two 8-ounce packages tempeh, grated
2 teaspoons chili powder
1/2 teaspoon garlic powder
1/4 teaspoon salt
6-ounce can tomato paste
2 cups water
Saute' onion in oil in a large frying pan over medium heat for 2 minutes. Add tempeh and stir-fry 5 minutes longer.
Reduce heat, add remaining ingredients, and simmer 5 minutes. Serve warm.
Total calories per serving: 234
Fat: 9 grams
Total fat as % of daily value: 14%
Protein: 19 grams
Iron: 3 mg
Carbohydrates: 24 grams
Calcium: 103 mg
Dietary fiber: 2 grams
Sodium: 400 mg
Desserts
From Vegan in Volume
Sophisticated Poached Pears
Yield 25 pears
20 ounces Red dessert wine*
8 ounces strawberry jam (apricot glaze, or mixed berry or apple jam may be substituted)
4 ounces Orange juice
1 ounce Orange zest
1/2 ounce Lemon zest
2 each cinnamon sticks
5 each Whole cloves
1 ounce Ground ginger
25 each Pears, fresh (5 ounce)
In a braising pan, combine wine, jam, juice, zests, cinnamon, cloves, and ginger. Simmer. Place pears in poaching liquid and simmer until pears are soft, about 20 minutes. Remove pears and allow to cool. Strain poaching liquid. Can be used as a hot sauce by returning to heat and allowing to reduce until thickened. Can be used as a cold garnish by freezing strained liquid, removing from freezer, and chopping, as a pear "ice."
* Note: Port, red Zinfandel, and Muscadet are good wines to use.
Total calories per serving: 147
Fat: 1 grams
Protein: 1 grams
Carbohydrate: 31 grams
Calcium: 20 mg
Iron: 1 mg
Sodium: 3mg
From Simply Vegan
Soy Whipped Cream
(makes enough to top one pie)
1/4 Cup soy milk
1/2 Cup oil
1 Tablespoon maple syrup
1/2 teaspoon vanilla extract
Place soy milk and 1/4 cup oil in a blender. Blend at highest speed and
slowly drizzle in remaining 1/4 cup oil. Blend in syrup and vanilla.
Add a little more oil if necessary to thicken. Chill and serve.
Note: This recipe does not work well on damp, rainy days.
Total calories per serving (1/6 recipe): 175
Total fat as % of daily value: 28%
Protein: <1 gm
Carbohydrates: 3 gm
Fat: 18 gm
Calcium: 4 mg
Iron: <1 mg
Sodium: 5 mg
Dietary Fiber: 0 gm
From Simply Vegan
Chocolate Pudding
(Serves 3)
1 1/2 Cups soy milk
3 Tablespoons cornstarch
1/4 teaspoon vanilla
1/4 Cup maple syrup
1/4 Cup cocoa powder
2 bananas, sliced (optional)
Whisk all the ingredients (except the bananas) together in a pot. Cook over medium heat, stirring constantly until pudding thickens.
Remove pot from stove. Stir in sliced bananas if desired. Chill for at least 15 minutes before serving.
Variation: Replace chocolate powder with non-dairy carob powder.
Total calories per serving: 198
Total fat as % of daily value: 6%
Protein: 7 gm
Carbohydrates: 36 gm
Fat: 4 gm
Calcium: 92 mg
Iron: 1 mg
Sodium: 155 mg
Dietary fiber: negligible
From Simply Vegan
Karen's Creamy Rice Pudding
(Serves 8)
2 Cups pre-cooked rice
1 1/2 teaspoons cinnamon
1 Tablespoon vanilla extract
1 Cup raisins
1/2 Cup slivered almonds (optional)
3-4 Cups soy milk
Mix all the ingredients together in a pot. Simmer until the mixture begins to thicken (15-20 minutes), stirring occasionally.
Remove from stove and serve hot or cold.
Total calories per serving: 175
% of calories from fat: 5%
Protein: 5 gm
Carbohydrates: 34 gm
Fat: 3 gm
Calcium: 47 mg
Iron: 1.5 mg
Sodium: 53 mg
Dietary fiber: 2gm
From No Cholesterol Passover Recipes
Festive Macaroons
(Makes about 20)
These delicious eggless macaroons should be eaten in moderation
2 cups shredded coconut
4 ripe bananas, mashed
1/4 cup cocoa
1/2 cup walnuts, chopped
Preheat oven to 350 degrees. Blend ingredients together. Form pyramids
on a cookie sheet. Bake at 350 degrees for 20 minutes.
Total calories per macaroon: 89
Fat: 5 grams
Protein: 1 gram
Carbohydrates: 11 grams
From No Cholesterol Passover Recipes
Macaroons II
(Makes about 10)
This is a simple eggless macaroon recipe. Eat in moderation.
1 cup shredded coconut
2 ripe bananas, peeled and mashed
Preheat oven to 350 degrees. Mix ingredients together. Spoon onto
oiled
baking pan and shape into pyramids. Bake at 350 degrees for 20 minutes.
Total calories per macaroon: 68 Fat: 3 grams
Protein: 1 gram Carbohydrates: 10 grams
From Simply Vegan
Heavenly Chocolate Cupcakes
(Makes 18)
1 Cup molasses
1/2 Cup soy milk
2 Cups non-dairy, dark chocolate chips
6 Tablespoons soy margarine
1 teaspoon vanilla extract
4 Tablespoons cornstarch
2 Cups unbleached white flour
1 teaspoon baking soda
1/2 Cup soy milk
Preheat oven to 275 degrees. Combine molasses, soy milk, and chips in a small pan. Heat on low, stirring occasionally, until chips melt. Remove from heat and add margarine, stirring until it softens. Add vanilla and cornstarch to mixture and stir. Add flour, baking soda, and soy milk. Mix ingredients well.
Lightly oil 18 muffin cups and divide the batter among them, filling each cup about half full. Bake 20 minutes at 375 degrees. Cool cupcakes before removing from tins.
Variations: Replace chocolate chips with non-dairy carob chips, or add
3/4 cup chopped walnuts to batter before baking.
Total calories per cupcake: 231
Total fat as % of daily value: 17%
Protein: 3 gm
Carbohydrates: 34 gm
Fat: 11 gm
Calcium: 65 gm
Iron: 2 mg
Sodium: 119 mg
Dietary fiber: < 1 gm
From Meatless Meals for Working People
Eggless Banana Pancakes
(Serves 2)
1/2 cup rolled oats
1/2 cup flour
1/2 cup cornmeal (white or yellow)
1 tablespoon baking powder
1 1/2 cups water
2 to 3 bananas, peeled and sliced or mashed
2 teaspoons oil
Mix all the ingredients except oil, together in a bowl. Pour about 1/4 cup of the batter into oiled, preheated frying pan. (The batter will make 4 pancakes). Fry over low heat on one side until lightly browned, then flip over pancake and fry on the other side until done.
Variations: Add raisins, blueberries, or chopped apples to batter.
Total calories per cupcake: 482
Total fat as % of daily value: 12%
Protein: 12 gm
Carbohydrates: 97 gm
Fat: 8 gm
Calcium: 306 gm
Iron: 4 mg
Dietary fiber: 9 gm
From The Lowfat Jewish Vegetarian Cookbook
Romanian Apricot Dumplings
(serves 8 - 3 dumplings each)
Although this dessert is not easy to prepare, it's so good that it's worth the effort. You can substitute different fruit such as peaches.
4 pounds potatoes, peeled and chopped
10 cups of water
1/2 teaspoon of salt
1/2 cup maple syrup
2 cups whole wheat pastry flour
6 ripe apricots, pitted
1 teaspoon oil
2 teaspoons cinnamon
Cook potatoes in salted water in large pot over medium heat until tender. Drain and cool, saving liquid to use later. Mash potatoes once (not too much). Stir in maple syrup. Slowly add flour to make a dough that's not too thick, but not too sticky either.
Chop apricots into quarters. Take a handful of dough and flatten with your palm. Put chopped apricot quarter in center of dough. Roll dough into ball, covering apricot. Repeat process to make approximately 24 dumplings.
Bring potato water that was set aside earlier back to a boil. Add oil. Place six dumplings into boiling water. Dumplings are done when they float to the top of the pot. Remove from boiling water and strain them in a colander. Repeat this process four times. Sprinkle dumplings with cinnamon and serve warm.
Total calories per serving: 363
Fat: 1 grams
Protein: 8 grams
Carbohydrate: 82 grams
Calcium: 37 mg
From Vegan in Volume
Don't Tell the Kids it's Tofu Cheesecake
Yield: 2 pies (10 slices each)
This recipe is very versatile and can be used for everyday or holidays. Top with seasonal fruit for extra color.
CRUST:
2 pounds Graham cracker crumbs*
4 ounces Maple syrup
1/2 ounce Orange extract
Note: be sure to choose vegan graham crackers that do not contain honey to make the crumbs.
FILLING:
2 pounds Silken tofu
3 ounces Orange juice concentrate, thawed
2 ounces Apple butter
1/2 ounce Orange zest
1 ounce Cornstarch (dissolved in 3 ounces of soy or rice milk)
Preheat oven to 350 degrees. In a mixing bowl combine crumbs, syrup, and orange extract until crumbs are moistened. Divide between two 9-inch layer pans, and press firmly into pans. Bake 5 minutes and allow to cool.
In blender, combine remaining ingredients until smooth. Pour into crust and bake for 30 minutes or until top is slightly browned. Cool and refrigerate until firm and set, about 2 hours.
VARIATION: If desired, press crust into individual muffin tins to create "personal" cheesecakes.
Total calories per serving: 259
Fat: 6 grams
Protein: 6 grams
Carbohydrate: 45 grams
Calcium: 36 mg
Iron: 2 mg
Sodium: 280 mg
From Meatless Meals for Working People
Oatmeal Cookies
(Makes 40 cookies)
1/2 cup vegan margarine
1-1/2 cups (15 ounces) applesauce
1/2 cup molasses or maple syrup
2 large ripe bananas, peeled
1-3/4 cups whole wheat pastry flour
1 teaspoon baking soda
I teaspoon baking powder
1 teaspoon cinnamon
1 teaspoon nutmeg
3 cups rolled oats
1/2 cup raisins or chopped dates
Preheat oven to 400 degrees. Cream together margarine, applesauce, molasses or maple syrup, and bananas in a large bowl. Add remaining ingredients and mix well. Drop a rounded tablespoon of batter at a time on a lightly oiled cookie sheet. Bake 8 minutes at 400 degrees. Allow to cool before removing from cookie sheet.
Variation: Add chopped walnuts or chopped apples to batter.
Total calories per cookie: 84
Fat: 3 grams
Total Fat as % of Daily Value: 5%
Protein: 2 grams
Iron: 1 mg
Carbohydrate: 15 grams
Calcium: 24 mg
Dietary fiber: 1 grarn
Additional Recipes
There are also good vegetarian recipe websites online:
FATFREE: The Low Fat Vegetarian Recipe Archive
The International Vegetarian Union Recipes Around the World
Veggies Unite!
The recipe database links with take you to thousands of recipes. These are a few we are asked about frequently:
Vegan Marshmallows
There is a recipe for vegan marshmallows online at: www.fatfree.com/recipes/condiments/marshmallows
Vegan Cakes
Recipes for vegan cakes can be found online at:
Can A "Real" Birthday Cake Be Vegan?
and Let's Party!
Soy Milk
www.fatfree.com/recipes/drinks/soymilk-2
www.fatfree.com/recipes/drinks/soymilk
Rice and Almond milks
www.vegweb.com/frames/index/drink/index-frames.shtml
Making Tofu
www.ivu.org/recipes/net/tofu3.html
Using Tofu
www.vegweb.com/frames/index/tofu/index-frames.shtml
www.fatfree.com/recipes/tofu
Soy Yogurt
www.ivu.org/recipes/extras/queen-p.html
Wheat Gluten(seitan)
Here are a bunch of links to recipes for seitan. All you really need is flour and water to make it, you can add spices and such if you want to but the basic recipe is relatively simple.
www.fatfree.com/recipes/meat-analogues/basic-wholewheat-seitan
www.fatfree.com/recipes/meat-analogues/home-made-seitan
www.fatfree.com/recipes/meat-analogues/seitan-2
www.vegweb.com/frames/index/seitan/index-frames.shtml
www.ivu.org/recipes/net/seitan.html
Using TVP
www.ivu.org/recipes/net/tvp.html
www.fatfree.com/recipes/meat-analogues
www.vegweb.com/frames/index/tvp/index-frames.shtml
Back to the Main FAQ
What is The Vegetarian Resource Group?
The Vegetarian Resource Group (VRG) is a non-profit organization
dedicated to educating the public on vegetarianism and the interrelated
issues of health, nutrition, ecology, ethics, and world hunger.
In addition to publishing the Vegetarian Journal, VRG produces and
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Our health professionals, activists, and educators work with businesses
and individuals to bring about healthy changes in your school, workplace,
and community. Registered dietitians and physicians aid in the development
of nutrition related publications and answer member or media questions
about the vegetarian and vegan diet. The Vegetarian Resource Group is a non-profit
organization. Financial support comes primarily from memberships, contributions,
and book sales.
For more information go to www.vrg.org/nutshell/about.htm
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The Vegetarian Resource Group
PO Box 1463, Baltimore, MD 21203
(410) 366-8343Email: [email protected]
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