Table Of Content

the vegetarian cookbook US_001_HALF_TITLE.indd 1 15/08/2019 12:42 Contents 4 Kitchen rules 6 Equipment 8 Healthy eating Senior editor Carrie Love 10 Vegetables US Senior editor Shannon Beatty US editor Margaret Parrish 12 Fruits Senior designer Rachael Parfitt Hunt 14 Starchy carbohydrates Designers Eleanor Bates, Rachael Hare, Karen Hood, Hannah Moore 16 Dairy and Flavorings Editorial assistant Becky Walsh 18 Proteins and Fiber Recipe writers Heather Whinney and Denise Smart Nutritionist Fiona Hunter Best breakfasts US Consultant Kate Curnes Food stylist Denise Smart Photographer Dave King 22 Avocado on Pre-production producers Sophie Chatellier sourdough toast and Jennifer Murray Producer John Casey 24 Scrambled eggs Jacket designers Sonny Flynn and 26 Mango yogurt with Rachael Parfitt Hunt toast dippers Jacket coordinator Issy Walsh Managing editor Penny Smith 28 Crunchy, sweet pancakes Managing art editor Mabel Chan 30 Swiss oatmeal Creative director Helen Senior Publishing director Sarah Larter 32 Poached eggs with greens and hollandaise sauce First American Edition, 2019 Published in the United States by DK Publishing 1450 Broadway, Suite 801, New York, New York 10018 Super snacks Copyright © 2019 Dorling Kindersley Limited DK, a Division of Penguin Random House LLC 19 20 21 22 23 10 9 8 7 6 5 4 3 2 1 001–316218–Dec/2019 36 Flatbreads and dips All rights reserved. Without limiting the rights under the copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval 38 Plantain chips and dips system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of the 40 Warm and fruity bulgur copyright owner. Published in Great Britain by Dorling Kindersley Limited. wheat salad A catalog record for this book is available from the Library of Congress. ISBN: 978-1-4654-8965-4 42 Chinese rolls DK books are available at special discounts when purchased in bulk forsales promotions, premiums, fund-raising, or educational use. For details, contact: 44 Crudités and dips DK Publishing Special Markets, 1450 Broadway, Suite 801, New York, New York 10018 [email protected] 46 Homemade nachos Printed and bound in China 48 Cheese and herb muffins A WORLD OF IDEAS: 50 Watermelon and feta SEE ALL THERE IS TO KNOW summer salad www.dk.com 52 Parsnip and sweet potato fries 2 US_002-003_IMPRINT_CONTENTS.indd 2 20/08/2019 16:09 Contents Lovely lunches 106 Coconut rice with spicy beans 108 Veggie goulash with herb dumplings 56 Vegetable wraps 110 Lentil burgers with halloumi 58 Pearl barley risotto 60 Quesadillas Sweet stuff 62 Veggie gyoza 64 Pumpkin soup 114 Almond, chocolate, and coconut 66 Vegetable frittata energy balls 68 Pasta and homemade pesto 116 Avocado and banana ice cream 70 Lentil dhal and paratha bread 118 Orange and chocolate cookies 72 Easy veggie rolls 120 Beet brownies 122 Zingy lime pie Delicious drinks 124 Nutrition information 76 Fruit and nut shake 127 Glossary 78 Fizzy fruit drinks 128 Index and Acknowledgments 80 Oat milk hot chocolate 82 Mango lassi Enticing entrées 86 Sweet potato lasagna 88 Vegetable pot roast 90 Sweet potato falafel balls 92 Pizza dough 94 Three ways with pizza 96 Calzone 98 Veggie sausages and mashed potatoes 100 Cauliflower steaks 102 Broccoli and bean stir-fry 104 Chickpea and sweet potato curry 3 US_002-003_IMPRINT_CONTENTS.indd 3 15/08/2019 12:42 K i t c h e n r u l e s Csirntoeisloalt rknduie ntceghtdir oio stn uomsg kecheaa ternhepte f tssuoeall yfbre,eu gtl yefa ustanh na edanr nd ced ltev iapae snrli ytlbittnelheefi nsobsgri t eit nm oy mgeoesuints dhbye.e, Frbg,ou inaltl.n oydwo u IngredIents and equIpment gettIng started • Make sure you have all your ingredients laid out before you start to make a recipe. You’ll probably have most ingredients 1 in your kitchen already, but some you will need to buy. • Always use the type of flour specified in a recipe—bread, all-purpose, or self-rising. Read a recipe all the way through before • Use medium-sized free-range eggs unless stated otherwise. you start. • For recipes that require milk, you can use whole, low-fat, skim, or plant-based milk. For cheese, use vegan or dairy cheese. Choose a dairy cheese that isn’t made with rennet. Preheating the oven 2 Follow the temperature instructions within each recipe. Special equipment Keep an eye out for recipes that require special equipment. Wash your hands, put on Buy or borrow items in advance if you don’t own them. an apron, and tie back your hair. WeIghts and measurements Carefully measure the ingredients before you start a recipe. 3 Use measuring spoons, weighing scales, and a measuring cup, as necessary. Below are the abbreviations and full names for the measurements used in this book. Make sure you have all the ingredients and Metric US measures Spoon measures equipment on hand g = gram oz = ounce tsp = teaspoon before you begin ml = milliliter lb = pound tbsp = tablespoon cooking. cm = centimeter fl oz = fluid ounce in = inch 4 US_004-005_INTRO_FORWARD.indd 4 15/08/2019 12:42 Kitchen safety MAKES/seRVES Be very careful... This lists the amount of • Around hot ovens, and gas or electric stoves, making sure you portions a recipe makes or how many people it serves. know whether the oven or stove is on (and off), and protecting your hands when touching or lifting anything hot from, or on, or into it. Oven mitts are your friends here! PReP/CHILL/ReSt/ SOaK/RIsE/PROof/ • Handling hot liquids or hot pans, watching carefully for spills, and protecting your hands (using oven mitts or a dish towel) when chURN/fReEZe moving or holding hot items. Use a spatter screen when cooking This tells you how many with hot oil. Tell an adult immediately if you get a burn. minutes and hours a recipe will take to prepare. It includes • Handling anything sharp, such as knives or a grater. Take extra specific times for extra preparation, such as chilling care when cutting a large fruit or vegetable that has a thick or and rising. Remember that hard peel, such as a watermelon, pumpkin, or butternut squash. preparation times might take a Cut it into quarters first to make the task safer. Then cut off the little longer if it’s the first time peel before chopping the flesh into chunks. you’re making a recipe. • Using electric tools, such as blenders, food processors, mixers, cOoK and microwaves. Check if they’re on, and don’t put your hands This tells you how long it will near the moving parts until they are unplugged. take to cook a dish. • Always wash your hands thoroughly after handling chile peppers, jalapeños, and chile flakes, and avoid touching your eyes, mouth or other sensitive areas. IF IN DOUBT, ask an ADULT to help, especially when you’re unsure about anything. Kitchen hygienE When you’re in the kitchen, follow these important rules to keep germs in check. • Always wash your hands • Store raw and cooked food • Wash your hands after before you start any recipe. separately. handling raw eggs. Hollandaise sauce and Zingy lime pie have • Wash all fruits and • Keep your cooking area egg that isn’t fully cooked, so vegetables. clean and have a cloth handy don’t serve this to a baby, an to mop up any spills. • Use hot, soapy water to elderly person, or a pregnant clean cutting boards after • Always check the use-by woman. using them. date on all ingredients. 5 US_004-005_INTRO_FORWARD.indd 5 15/08/2019 12:42 Equipment Fin d i t ! This handy guide features all the special equipment used in this book. Make sure you have the right equipment ready before cooking. Cups Small bowls Glasses Grater Electric mixer Slotted Masher Serrated Sharp Pizza Basting Peeler Garlic Whisks Kitchen Ice cream Ladle spoon knife knives cutter brush press scissors scoop Splatter screen Muffin pan and Colander Sieve Cutting board paper liners 6 Pie pan Oven dish Baking pan Baking pans, Baking sheet US_006-007_EQUIPMENT.indd 6 15/08/2019 12:42 Piping bag and Measuring spoons Fin nozzles d i t ! Measuring cups Stand mixer Wire rack Plastic container Bamboo steamer Pizza dish Flour shaker Glass pitcher Blender, Food processor Juicer Glass bowls Measuring Cocktail Zester Muddler Paper straws cup shaker Large bowl Skewers Cocktail sticks Rolling pin Chopsticks Plastic Wooden Wooden Spoons Butter Fork spatulas spoon spatulas knife Foil Heavy- bottomed Milk pan saucepan Parchment paper Grill pan Plastic wrap Frying pans Plastic Oven Large saucepan Wok gloves mitts 7 US_006-007_EQUIPMENT.indd 7 15/08/2019 12:42 Healthy eating Potato es, b r e a The secret to a healthy d, ri c vegetarian diet is balance. e, s p Your body needs more than e as bl t 40 different nutrients to a a, t a e n keep it healthy. This circle d g o e t shows the proportion of h v e r food you need to eat from d s n t each food group. No single a a r c food provides all the s h t y i nutrients your body needs, u c a r r so it’s important to eat a F b o variety of different types h y d of food every day. r a t e s Fruits and vegetables These provide vitamins, minerals, phytochemicals (a chemical compound found in plants), and fiber. You need to eat at least five servings a day. Water It’s not just the food on your plate that’s important. You need to drink between 6-8 glasses of fluid a day―water is the healthiest choice. Proteins P r o t ei Beans, nuts, and seeds are a ns vital source of protein, which is essential for the growth and repair of cells in your body. 8 US_008-009_BALANCED_DIET.indd 8 15/08/2019 12:42