Vegetarian cooking can be as easy or as gourmet as you like. Getting to know a few key ingredients can be invaluable, as can having a really great vegetarian recipe book or two. Favourite non-veg meals can often be modified with a little experimentation.
If you’re new to vegetarian cooking, keep in mind including regular sources of such nutrients that you may have previously relied on animal products for, such as iron, protein, B12 and zinc. See our Health and Nutrition sections for more information.
- Hemp Seed and Protein Bagels 25mins • Serves 8-10
- Roasted Brussels Sprouts with Parmesan and Hemp Hearts 30mins • Serves 4
- Chocolate Brownies 55mins • Serves Makes 16
- Sharon's Hummus 120mins • Serves 4-5
- Vegan Parmesan Cheese 10mins • Serves Makes 1 medium jar
- Hemp Seed Twisty Sticks 30mins • Serves Makes 36 sticks
- Shortbread Cookies and Creamy Hemp Milk 40mins • Serves 1 large baking tray
- Pretty Little Protein Balls 25mins • Serves Makes 16 balls
- Hemp Protein Bread 30mins • Serves Makes 1 loaf
- Chocolate Hemp Fudge 20mins • Serves 6-8
- Lemon and Ginger Immunity Booster Shots 10mins • Serves 4-6
- Easy Creamy Hemp Milk (dairy-free milk) 30mins • Serves Makes 1 litre
- Vegan Hemp Butter 60mins • Serves Makes 1 block
- Oaty Peanut Butter Cups 30mins • Serves 12
- Amazing Seeds Crackers 40mins • Serves Makes 2 large baking trays
- Nutty Choc Crispy Biscuits 30mins • Serves 32 Biscuites
- Spaghetti Bolognese 60mins • Serves 4-6
- Braised Veggie Meat with Potato au Gratin 80mins • Serves 4-6
- Zucchini Cheesecake 120mins • Serves 12
- Vegan Chocolate Snacks 10mins • Serves 4-8
- Vegan Welsh Cakes 5-10mins • Serves 8-12 Cakes
- Asparagus Focaccia 40mins • Serves focaccia
- Smoky Cashew Cheese 120mins • Serves 1 x 500g cheese
- Rice Crackles 10mins • Serves Makes 24 bars
- Two Pea Soup 120mins • Serves 4-6
- Orange, Almond and Hazelnut Cake 150mins • Serves Makes 1 x 26cm cake
- Beetroot Risotto 60mins • Serves 4-6
- Refreshing Gazpacho 45mins • Serves 8-10
- Rayaan's Dry Masala Potatoes 15mins • Serves 2-3
- Rayaan's Split Green Lentils 30mins • Serves 4
- Pancakes 30mins • Serves 4
- Gazpacho 60mins • Serves 4-6
- Roasted kumara and nectarines with fresh corn salad 45mins • Serves 4
- Chocolate cherry mud cake 75mins • Serves Makes 1 cake
- Peach Crumble Slice 45mins • Serves 4
- Spring Rice Rolls 40mins • Serves 4-5
- Green Crisps 50mins • Serves 4
- Silverbeet Filo Pinwheels 60mins • Serves Makes 24
Useful ingredients
Beans and lentils
High in protein, fibre, vitamins and minerals, legumes are super healthy, cheap and filling. Buy them in cans or cook in large batches and freeze. Add to soups, stews and salads. Make dips out of them. Enjoy them in nachos, burritos and plenty of Mexican dishes.
Tofu
Love it or hate it, tofu is an incredible source of protein and calcium. It’s very versatile. It can be an acquired taste, but well worth gaining. Try various types, as it comes in all sorts of textures from silky (very smooth, good for desserts) to firm (good for chunks in cooking). Different brands also taste different so don’t give up if you don’t like it first time. Most commonly, firm tofu is the best place to start, as it’s closer to our familiar textures. Try fried tofu, which is chewier. Tofu can be found in supermarkets, most Fruit and Veg shops and Asian supermarkets.
Savoury Yeast
Otherwise known as Nutritional Yeast, similar to Brewer’s yeast (which can be used in the same way) but has a nicer flavour and often comes in flakes as well as powder which can be used in other ways. High in protein and B vitamins, savoury yeast can give a cheesy flavour to sauces and gravies. It’s also fantastic on toast.
Nuts
Can be added to cakes, salads, cereal or eaten as healthy snacks. Grind them and add to gravies, cereals and baking. Nuts contain a vast array of minerals, as well as healthy fats and protein. Many studies have shown them to increase longevity, so find ways of including them in your diet.
No egg
Use as an egg substitute.
Plant-based milks
There are a huge variety of non-dairy milks available now, including soy, rice, almond, coconut and oat milks. Each has a different flavour, and each brand also can be very different. Some (eg coconut milk) lend themselves to curries and desserts more than for adding to coffee and tea. Experiment and find your favourites.
Vegan cheeze
See our Recipes section for ideas.
