Table of Contents
Aubergines stuffed with carrots and lentils
For 4 people:
4 small aubergines
iodized salt
2 tablespoons olive oil
150 g red lentils
200 g carrots
2 red onions
1 piece of fresh ginger
100 g feta cheese freshly ground
pepper
50 g raisins
4 sprigs of mint
Preparation:
1. Preheat the oven to 200 degrees (convection: 180). Wash, trim and halve the aubergines. Season with a little salt and brush with 1/2 tbsp olive oil. Cover with aluminum foil. Bake on a baking sheet in the oven for about 20 minutes. Cook the lentils in salted water for about 8 minutes. Peel carrots, onions and ginger.
2. Grate the carrots. Halve and slice the onions. Chop the ginger. Drain lentils. Cut sheep’s cheese into cubes. Heat 1 tbsp olive oil. Sauté onions, ginger and carrots in it for about 5 minutes. Spice up.
3. Let the vegetables cool down a bit. Stir in the lentils, raisins and feta cheese. Take the aubergines out of the oven. Scoop out with a spoon and brush with the rest of the oil. Spice up. Fill with the lentil mixture. Bake in the oven for about 15 minutes. Pluck the mint leaves. Scatter over the aubergines.
approx. 1 hour – per person 380 kcal, fat: 12 g
Matching drinks can be found here!
Vegetarian Vegetable Recipes: Tips for cooking with vegetables
Cooking vegetarian is not rocket science, I promise! With a little practice and the right ingredients, you’re sure to create the tastiest – and healthiest – dishes. According to the German Society for Nutrition , we should eat at least 3 servings of vegetables a day. This corresponds to around 400 g. This not only improves our health status, but also reduces the risk of cancer and cardiovascular diseases.
Meatless happy – what do you have to pay attention to with a vegetarian diet?
More and more people are eating vegetarian food. They do this partly for ethical, health or ecological reasons. Even though meat is a good source of protein, zinc and B vitamins, vegetarians do not automatically suffer from deficiency symptoms. They absorb their nutrients through other alternatives and usually live healthier lives with them. So-called civilization diseases such as obesity, diabetes, gout, cancer and high blood pressure occur much less frequently with a vegetarian diet. The prerequisite for this is a particularly balanced diet made up of vegetables, grain products, dairy products, legumes and vegetable oils and fats. Our recipes are sure to provide you with some inspiration!
Baked beetroot
For 4 people:
8 beetroot 100 g goat’s cream cheese 150 g ricotta 1 apple 50 g walnuts 2
tbsp honey ground pepper 2 tsp Dijon mustard 2 tbsp light balsamic vinegar 2 tbsp olive oil 40 g beetroot sprouts 4 sprigs of flat-leaf parsley
Preparation:
1. Wash the beetroot and cook in salted water for about 40 minutes. Mix the goat cheese and ricotta evenly. Wash the apple, halve, core and cut into pieces. Roughly chop the walnut kernels.
2. Preheat the oven to 180 degrees (convection: 160). Drain and peel beetroot. Cut a top off the beetroot. Hollow out the tubers with a knife. Stir the apple pieces, walnuts and 1 tsp honey into the cheese mixture. Spice up. Stuff the mixture into the beets.
3. Bake the vegetables in an ovenproof dish for about 20 minutes. Whisk the remaining honey with the mustard, vinegar, and olive oil. Wash sprouts and parsley. Serve beetroot with mustard dressing, sprouts and parsley.
approx. 1 1/4 hour – per person 250 kcal, fat: 14 g
Zucchini with rice filling
For 4 people:
100 g basmati rice
iodized salt
1 small leek
50 g frozen leaf spinach
30 g pine nuts
1/2 lemon
40 g Italian hard cheese ground
pepper
6 thin courgettes
Preparation:
1. Cook the rice in a little salted water for about 12 minutes. Clean, wash and chop the leek. Thaw spinach. Roast the pine nuts in a pan without fat. Squeeze lemon. Grate the cheese coarsely.
2. Preheat the oven to 180 degrees (convection: 160). Mix the rice with the leek, spinach, pine nuts, cheese and lemon juice. Season with salt and pepper. Wash, halve and hollow out the zucchini. Spice up.
3. Fill the zucchini with the rice mixture. Place or place zucchini in an ovenproof dish and bake in the oven for about 15 minutes.
ca. 45 minutes – per person 230 kcal Fat: 7 g
filled tomatoes
For 4 people:
60 g millet
iodized salt
1 clove of garlic
2 spring onions
1 avocado freshly ground
pepper
12 medium-sized tomatoes
1/2 bunch of chives
12 slices of ciabatta
Preparation:
1. Cook the millet in a little salted water. Peel and chop the garlic. Clean and wash the spring onions and cut into thin rings. Halve, stone and remove the avocado from the skin. Dice the flesh into small pieces.
2. Mix millet with garlic, onion and avocado. Season with salt and pepper. wash tomatoes. Cut off the top of each and scoop out the tomatoes with a spoon. Spice up.
3. Preheat the oven to 180 degrees (convection: 160). Stuff the tomatoes with the millet mixture. Put in a fireproof form. Bake in the oven for about 15 minutes. Wash and chop the chives. Roast the ciabatta slices in a pan without fat. Sprinkle tomatoes with chives and serve with ciabatta.
ca. 45 minutes – per person 330 kcal Fat: 14 g
Sweet potatoes with cave cheese
For 4 people:
200 g brown mushrooms
2 sprigs of rosemary
50 g cave cheese
2 tbsp olive oil
iodized salt ground
pepper
4 sweet potatoes
200 g Greek yoghurt
2 tsp horseradish
2 tbsp balsamic vinegar
Preparation:
1. Clean and quarter the mushrooms. Wash the rosemary, shake dry and pluck off the needles. Grate the cheese coarsely. Heat 1 tbsp oil in a pan. Briefly sauté the mushrooms with rosemary. Season with salt and pepper
2. Preheat the oven to 180 degrees (convection: 160). Peel the sweet potatoes and halve lengthwise. Hollow out with a spoon or knife. Brush with the remaining olive oil. Spice up.
3. Mix mushrooms with cheese. Stuff the potatoes with it. Place on a baking sheet and bake in the oven for about 25 minutes. Mix the yoghurt with the horseradish. Season with salt and pepper. After baking, drizzle the potatoes with balsamic vinegar and serve with horseradish yoghurt.
ca. 40 minutes – per person 300 kcal Fat: 11 g
Cauliflower curry with chickpeas and spinach
For 4 people:
1 piece of ginger the size of a walnut
1 clove of garlic
1 onion
1 red chili pepper
1 tbsp vegetable oil
1 cauliflower (approx. 1 kg)
3 tbsp curry powder
1 tsp ground cumin
1 tsp paprika powder
salt, ground pepper
approx. 600 ml vegetable stock
250 g chickpeas (from the can )
2 handfuls of young spinach leaves
200 g yoghurt (1.5% fat)
2 tbsp lemon juice
Preparation:
1. Peel or peel the ginger, garlic and onion. Cut the onion into fine strips, chop the garlic and ginger. Rinse, halve, clean and dice the chili pepper. Sauté everything together in a hot pan in oil for 2-3 minutes.
2. Rinse the cauliflower, clean and divide into small florets. Put in the pot and fry briefly. Season with curry powder, cumin, paprika, salt and pepper. Pour in the broth and bring to the boil. Drain the chickpeas, add to the curry and simmer for approx. 15 minutes.
3.Rinse the spinach, sort and spin dry. Stir the spinach and half of the yoghurt into the curry and season with lemon juice. Divide among bowls and top with the remaining yoghurt. Garnish with coriander greens. Wholemeal rice, for example, fits as a side dish.
Goat cheese and herb quiche with spring onions and spinach
For a quiche pan (24 cm diameter; 8 pieces):
For the dough:
200 g flour
120 g cold butter
1 egg yolk (M)
salt
For the topping:
2 handfuls of baby spinach
1 bunch of parsley (or mixed herbs)
1 bunch of spring onions
2 tbsp sunflower oil
salt, pepper, paprika powder (sweet)
3 eggs (M)
200 g cream
100 ml milk
200 g goat gouda (in one piece)
Also:
Fat for the mold
Flour for the work surface
Preparation:
1. Knead the flour sifted for the dough with the diced butter, egg yolk, 2-3 tbsp cold water and 1/2 tsp salt to form a smooth shortcrust pastry and wrap in cling film and chill for 30 minutes.
2. In the meantime, wash the spinach and herbs for the topping, spin dry and chop coarsely. Clean and wash the spring onions and cut diagonally into rings. Heat the oil in a pan and briefly sauté the onions. Add the spinach and herbs and let them wilt for a moment. Season generously with salt, pepper and paprika powder and allow to cool slightly.
3. Preheat the oven to 200°C and grease the quiche tin. Roll out the dough on a floured work surface, place in the tin and pull up a small edge.
4. Spread the vegetable mixture over the dough. Grate the cheese coarsely and sprinkle on top. Whisk together eggs, cream and milk and pour over. Bake the quiche in the oven on the middle shelf for approx. 45 minutes until golden brown.
Zucchini Blossom Frittata with Edamame Beans
Ingredients for 4 persons:
150 g edamame beans (frozen) 2 courgettes
(approx. 150 g each ) 2
tbsp . flour
6 tbsp shape
Preparation:
1. Thaw the edamame beans. Wash the zucchini and cut lengthways into 3-4 mm thick slices. Dust the courgette slices with flour and fry in batches on both sides in olive oil in a pan. Season with salt and pepper, drain on kitchen paper and leave to cool until lukewarm.
2. Preheat the oven to 180°C, grease a casserole dish with oil. Wash the spinach, sort, drain and roughly chop. Remove the pistils and seeds from the inside of the zucchini blossoms, rinse carefully and drain on kitchen paper.
3. Wash the thyme, shake dry and pluck off the leaves. In a bowl, whisk the eggs with the thyme, but do not beat until fluffy. Peel and press the garlic. Season the egg mixture with salt and pepper. Grate the parmesan.
4. Pour half of the egg mixture into the mold. Layer the baked zucchini slices, edamame beans and spinach and sprinkle on two-thirds of the grated parmesan. Roughly tear the zucchini blossoms and scatter. Spread the rest of the egg mixture on top and sprinkle with the remaining Parmesan.
5. Bake the zucchini frittata in the hot oven for about 30 minutes until the egg is set and the surface is lightly browned. Cut into pieces lukewarm or cold.
Tip: Edamame beans are young, unripe soybeans and originally come from Japan. They are extremely rich in protein and have a fine, nutty aroma that harmonizes perfectly with zucchini and zucchini blossoms. You can get them in Asian stores and health food stores.
Fried tofu on raw vegetable salad
For 2 people:
250 g tofu (natural)
1 clove of garlic
1 piece of ginger the size of a hazelnut
6 tbsp soy sauce
1 green pepper
250 g leek
250 g carrots
3 tbsp sesame oil
3 tbsp lemon juice
Salt, ground pepper
2 tsp light sesame seeds
1 tbsp oil
1 tsp black cumin
Preparation:
1. Cut the tofu into slices about 1 cm thick. Peel or peel the garlic and ginger and grate finely. Mix both with 4 tbsp soy sauce and marinate the tofu in it.
2. Meanwhile, halve the peppers lengthways, deseed, wash and cut into strips. Clean and wash the leeks, clean and peel the carrots and also cut both into strips. Mix sesame oil, lemon juice and remaining soy sauce to form a marinade. Mix in the vegetables and season the salad with salt and pepper.
3. Roast the sesame seeds in a pan without fat until light brown and set aside. Drain the tofu and fry in a pan in oil over medium heat for 3-4 minutes on both sides. Pour the marinade over it and turn the tofu slices in it.
4. Place the salad on plates and arrange the tofu on top. Sprinkle with sesame and black cumin.
Sweet potato and almond soup with dried barberries
For 4 people:
600 g sweet potatoes 1 onion
2 tbsp butter
Salt, pepper, sugar 200 ml white wine
1 organic orange
1 l vegetable stock
75 g ground blanched almonds
100 g cream
2 tbsp dried barberries (cranberries as an alternative)
Preparation:
1. Peel the sweet potatoes and cut into pieces. Peel the onion and cut into fine cubes. Heat the butter in a saucepan, sauté the sweet potatoes and onion in it. Season with salt, pepper and a pinch of sugar and deglaze with the white wine.
2. Wash the orange in hot water, finely grate the peel and squeeze out the juice. Add both with the broth and the almonds to the sweet potatoes and simmer over a medium heat for approx. 12 minutes.
3. Add the cream to the soup and cook for another 3 minutes. Finely puree the sweet potato soup with a hand blender, season with salt and pepper and serve sprinkled with the barberries.
ca. 25 Min. – per Person 491 kcal, 10 g E, 24 g F, 46 g KH
Tip: If you like, sprinkle a few roasted flaked almonds over the soup or garnish with lemon balm.