The Student Vegetarian Cookbook

192 Pages·1992·3.214 MB·English

by  Sarah Freeman

VEGETARIA
Eatinwge lwli thoumte at,
. .
mIxemrI, crowaovrem oney
ISBN1 -85585-140-7
II IIIII
78185855 1405
THE
STUDENT
VEGETARIAN
COOK
BOOK
Eatiwnegl wli thomueta t,
mixemri,c rowaovrem oney
SaraFhr eeman
COLLINS &B ROWN
-ACKNOWLEDGEMENTS-
A
LOT OF peoplhea veh elpewdi th btohoiksi no new ayo r
anotherI a amnv de rgyr atetfotu hle am lTlh.o sew htoom lo we
mosth,o wevearr,e ttheea mo fs tudenwthos tesatletldh e
recipperso mptalnydw ithhu moubru ti na truclryi tsipciarli t.
Thet eamw ash eadeadn do rgnaisebdyP olFlryee mano;t her
memberwse rReo bK enneHye,l eLne ec,Dh aniePlolweea rn d
LouisSei mpsoOnt.h etre stewresr eJ ual MiithcelSly,n da
Younson ianpn adtri culAalreF xr eemanw,h on oto nltye sted
buta lsroe testreedc ipoefst,e mna nyt imewsi,t pha tience,
accaucrya ndr emarkafbllaweii rt:h ohuitma ,n umbewro ulndo t
havbee eni ncluded.
Ia los wantto t hanJkiN lolr maanu,t hoTrh eoC ofm plBeotoeok f
Spi,cCe lsaaT romasfio,re mrloyfF rithR'ess utaraanntd w hon ow
runTsu rnarouCnodo ksP,i oe randH eniretAtam odioof t he
CoffeGea llearnydM auor ofM auroD'esl aitcessfeoncr o ntri­
butirnecgi petsh;e M ilakn d Potato MBaorakredtasin ndg
Mark&s S pencPeLrfC oirn formatthieMo inin;s torfAy g irculet,u r
FishearnideFs o o,dw hok inddloyn attehde liart epsutbc laitions
onn utrit;mi yop nublhiesrfso irn valueadbilteo ardivaeil ac nd
asstianscen,o tabSlayr aBhl oxhaanmd R utBha ldwwihnoh, a ve
madee versyt agient hep roductoifto hni bso oka pleasure;
and lbaustmt o srta thtehra lne asmty, husband Michael, who
has eahtiewsna yt hrouigdthe spintoebt einagv e gaetriaannd
unfailcionmgmleyen dtc onstrulcytb,ie vseidgeisv ipnogs itive
helipnv ermya nyo thewra ys.
CONTENTS
· ·
Introduct6i on
DipsP,a teasn dZ ests1 4
Soups 25
Pasta3 4
Pastry5 0
Rice 60
Sti..fr r ieVde getable7s1
VegetabDlies hes8 1
Pulses9 4
Eggs 104
Salads1 10
BreadS,c onesM,u ffinasn dC akes1 25
Partiaensd D inner"part1i4e3s
WhenY ou'rRee allByr oke1 62
Nutriti1o8n1
CharotfF oodV alues1 84
Index1 90
INRTODUTCION
• IMPORTANT:P LEASE READ THIS.
P
leasree atdh i(sI have iatms as dheo arstp ossiblbee)c ause
itn oto nltye lylosua boutth eb ooka ndt her ecipbeusta lso
inclupdreasc tiicnoafrlm atiaobno uetq uipmeingntr,ei dents,
thes toraogffe o oadn d- mosti mopratnt aol-fl n utri.t ion
• THEB OOK.
T
hei deoaf t hef irSsttu deCnotoB ko ocka mef roam groupo f
studenwthsow antetdo b ea blteo c ookr ealyl goodm eals
despiltaeco kft imem,o neayn de xpeernicea; t eamo ft hem
alstoe sted aapnpodrv ede verryec ipAel.t houmgahn yo ft he
dishes diindc lnumodetea tp,a rtly fsoarko eft e hceo nomiyt,
wasn oatb ooskp ecaiflilfcoyvr e gaetriaSnnisc.et hesno,m any
peoplheav bee comvee gertiaatnh atth e nciavrororueiscp eisn
itn ows eema wastoefs pacIew .a ntto s trehsosw,e vetrh,a t
whilteh ibso oki ss trivcetgleyrt aiana,l tlh er ecipietcs o natins
havneo to nlbye ent estbeyds tudeantsbs e forbeu tt asted
andj duged otnh es ameb asiass otdhiesrh ebsy non­
vegaetriatnoso ,t hsaoit ti sj usatsm ucfh or peoplSei mwphloy
wantto e alt ess maesfa ottr h osweh o acroem pletceolmym it­
tedt ov egaetrianism.
Ifw,h eny oul ootkh routghheb ooks,o me ofr etchiep es
seemt oy our athelro ng,i sb ietc auosfet hen eedosf t hose
witlhi tctoloek ienxgp eerniceIh: a vtea kenno thifnoggrr anted
bute xplaineevde rpyr oceisnds e atiiln,c lugh doiwnt op repare
altlh ev egaetbleIsnf. a cmto,s otf t hed ishaeers q uitsei mple.
Theo nloyn ewsh icahr meo er demandianer ign t hec haptoenr
partiwehse,er If eltth asto methian lgit lted iffeerntw as
needed.
• THER ECIPE.S
E
xcepfto trh osient he pcthearosnb reaadn d cakes and on
givipnagr tipelsu,os n eo rt wof ors idsea laodrsv egebtlae
INTORDUCTION
dishaelsl, the areres cuiipteasb le cfoourr smTeaosis .ni mipfly
coonkgia ndt os avtei mea,l msota lolf t hema rea lsoof t he
olie-idsh-pert-ympeea.lr eFaosro onfts i maen de conomya,n d
alshoe alth, wnaonbtoedrdeyi c pefso pru ddgisna,l thotuwgoh
ort hereo fa r elatihveeallytk hiynh da vselp ipedi nttoh ep arty
secotni.S imilaIh ralvyeg iveonn lay f ewr eicpefso rc akes
(bute nseudrt hat ftehwie n lcue<;id aarbes oluwtoerltyth h e
ocacsionlaalp soefp rinc.i ple)
• EQUIPMENT.
A
parftr oam cookeIr ,h aavses umetdh ayto uw illh ave the
folloWian wgo:k o rf yringa-np,s aucepacnosl,a ndseire,v e,
bowsl,s calaensd,- Ia m afarids,i en citi sl esosb viouas ly
necessaintdyi ,se xpens-ivae pestle anWdh emnoervtearr .
otheirt ems, souvcehna wraeds i shbeask,i nge-tsosh rse auce­
pansw ith lidnse eadreedI ,h avel isted wtihtethmh e
ignreidents to yeonuta obb olrer otwh emi fn ecessIah rayv.e
inclusdaeudc epwaintsh olnit dhsil si bsetc auysoeu rmsa yn ot
havet hemS.in cea covepraendi se ssential forri cceo oking
anda mloste ssentfioarsl i mmienrgp ulsetsh,ii sso ne item
whicihsw elwlo rtbhu yiinfygo uc an.
Ana lternatwihviecw,hi lplro babblecy h eapaenrdw ilsler ve
asb otsha ucepaanndf rnygi-painsa, w okw itah l i-dp refer­
ablnyo n-stiifIch ka:dt om angaew itohn loyn ep anI,w ould
choosteh is.
Sometimleasco kfe quipmceannt obvee rmceo.Y ouc anu se
ab eeorr m ilbko ttilsnet eaodfa rolilng-painndp, a ckseitz es
ort ablesptooor nesp lasccael eFso.re xample:
It ablespsouognao rr2 levtealb lespfoloonusr Io zJ2g5.
=
Similaa mrillyk botmtulgce a no rub see ads a m easuring-jug:
Ia verage-msuigzo efld i qui1d/2 p inl3t0m0t .
=
Ih avgei vemnu cht hougthott h eq uestioofpn e stlaensd
mortaarnsde, v eonf feraep dr itzoea nyonweh oc oultdh ionfk
ac heaepf,cf iiesnutb stibtuutt ew,i trhesouulYtto .uc an cohro p
crusnhu tasn do/r gawriltithch ee ndo fa rollgi-npi(fniy ou
havoen e)b,u ta,s idfer oam g rindtehree,r i s ontoh ewra yo f
pulevrisisnpgic eMsy. o nlsyu ggestiiostn h aitfy ouc annot
affoarp de stalnedm ortyaoru rsyeolupf e,r suade somebody to
give oynoeu.
7
THES TUDENVTEG ETARCIOAONK B OOK
Ih avael lowfeodir n acactueor venbsy e xlcudianngyr ecipe
fowrh icah veprrye cihseea t neiesd ebdu,t gienn eriafyl o u
thinkth ayto uorv eno verhe(aatnsi dt i sn otf an�opeedr)a.t
placiet emnse ar btohtteo mc;o nvseerliyf, s iete mtso oc ool,
put them nteoap(r o vtethnhe e rmeotmercsa n bboeu gfhotar
fewp oundsI)h .a ven or emedfyo ro venwsh icbhu ma tt he
bacekx cetpota dvitsuern inigte mrsou ndd uirncgo oki.n g
• INGREDIENTS.
To avoitdh e nefeord e xcesscirvoes s�ernecfienrIg h,a ve
dicsusseidn gredsi ewnitthr etchiepa ensdw, a ntto m akeo nly
af ewg enercaolm menhtesr e. mTohseit mportnati so nf resh�
nestsh:i asp plineost otnovl eyg etabbluetas l stooh erbasn d
spicTehsr.o ughtohuebt o okIh avtea kefner shv egetabflore s
granteexdc ehpete ra ndt heerw herfeor zepne aosr spionra ch,
(ni only ionnset antcien)n etodm atoaerse a na cceptable
substiItk untoew. tthiantn teodm atoseasv meo neays w elals
time, aalnsadoc knwloedgteh aftr eosnhe sse ldohma vmeu ch
tas-tbeu tIs tirleolcm mentdh emi,of n lbye caumsuech o ft he
vitamcionn teonftt h et innoende wsi lhla ve bleoesnIt a .m
alsaow arteh aftr eshhe rbmsa yb ed fifictuolb tu ya nda re
expnesivDer.i eodn es, howevebre,u sceafdno nsroa lta adnsd
give innogth ltihkese a mef lavoiuncr o okitnhgeo; n leyx cep�
tiohne red riiseo dre gnaow,h icIhh a ve usseedv eirrnae lc ipes.
Thea nwseri st o gryoowuo rw nh erbYso.uc anb uys etosfs eesd
qutiec heapolryp ,uc rhaspel antpso tifsno trh ec osotft woo r
threpea ckeotfsc uth erbisna supmearrkeTth.eo nemso st
often nefeodtreh der ecipaersep :a rslcehyi,v beass,ai nld d i11;
corianidyfeo rul, i kieti ,sa lsuos efTuhle.f r isttw og roewa sily;
basil npereodttsei cofnr om caonldda, s aann naulw.i1 1n ot
suvrivteh ew inetrb,u tw illla stth roughtohuest u mmeorn a
sunnwyi ndwo�s1i1T.h e onlyw hoincpehr esents a problem is
di1c1h,il eybf ecauistei s faail ryl ragep lanbtu,ty ouc ould
begitnop icakn du sei tb efoiretr eachietdfs u lhle ight.
Jusatsd riehde rbgsi vree latiltvitellfeyl auvros,o d or eday�
grounads o pposetdof reschrluys hed sApsfi rceetssoh.a sting
alscoo ntribeuntoersm outsofl lya voauh ro,m e�eppraresdp ice
mixtue rsucahs c urryp owdehra sfa mro re potaenndcc hya arc�
tert han atvheear gee quivaletnhtay to u cbauny I. h ave
Basil
Chives
Coirander
9
THES TUDENVTE GEATRIACNO OKB OOK
theerforseu ggestuesdi nfgr eschrluys hsepdi caensd h ome­
madem ixturtehsr oughtohuebt o okI.nt hes amew ayi,fy ou
havae p eppemri lolra re preptaocr reudsy ho uorw np epper­
corsn,fe rshlgyr ound pewpiplmelar k ea dfiferetnoce ev ery
disIhfy. o ud ou ser eadyo-ugnrdpe ppecrh,o osbel acrkat her
thawnh itYeo.u cro onkgiw ilalls boe t arnfsormebdyt he uosfe
sea-siasnltte aodfo rdinya trable-Isnat lhtii.ssn tanciefy, o u
have mniol uls,eM aldosna lftl ak(erfsom s ueprmarkwehtisc)h
simpnleye dro ughlcyr ushwiintgth h eb acokf a spoon.
Thes picmeoss otf tenne edefdo trh ere icpeasr ec:o riander
andc umisne ednsu,mt egsa ndc innamsotni cfkoscr;u rraineds
ana romamtiixct ue rknowans g aramma sayloau w ilall os need
poppym,u staradn df eungreeske edcsa,r damopmo ds and
grounda safoeatniddt au rmerAilaclr. e r elaticvheelayap n d
canb e boughatt s upermarkegtoosd,g roceorrsh ealth­
foosdh ops.
Anothpeori nitst haftr esh gcrhieileelnis np arctuilvaarr y
consideriansb tlrye n.g htIah veus ecd hiilelisn m anyr ecipes
notf ohre at mbeurte tloyp roviadnei netrestuinndgte ornaen;
alternatmiivgehh ta ve besetno cWkh.er e heaits n eeded,
howeveIhr a,v e bceaeunt iioyfuos u:lk ieh oftl avoyuorums a,y
wistho a dda ne xtrcahi llThie.o nly relgiUainbdclaeeo n
strenIgc tahno ffiesrt haotn ev ariewthyi,ci hsr oundiasnhd
crinkalnedkd n owans S cotcBho nneitsd itsincftileyr tihearn
ther esYto.u s houallds o ntohtateth ec hemiwchailc h makes
chiilelsho tm ayc ausyeo uhra ndtso s matrs eveelryi:nt he
recipIeh sa vet heerforseu ggestewda sihngyo uhra ndasf ter
prepartihnegmo rw earipnogl ythgelnoev (esa vailfarbolme
sueprmrake)tT.sh e hewaitla ll sboe t ransfetrotr heedk nife
usedf ocrh oppianngd any tfhoeomyda yt oucDhr.i erde d
oneasf fetchtes kilne sbsu ti t sitsiw lilst eo t akper eucations.
Ih avaes sumetdh ayto uw ill used rpielbdae iann tsi;n ned
oneasr es oggibeurts ave soatkiim.ne g
• NUTRITIO.N
I
n composianngds electtihnerg e cipwehsi cfho llmoywf ,is tr
considerhaatsbi eoenan e sth-etthiacit st ,a stNee.x ht,o wever,
has cohmeea lAtshl .ti tloeia ls i sc onsiswtietnghto ode ating
ry
andc ulinnaeeds bheaesn u seda,n dv egaetbloei aln d