Free Vegetarian Recipes and Menus from Nikki & David Goldbeck
Greetings,
Below are lots of FREE recipes from our
cookbooks. Most are from the new edition of American
Wholefoods Cuisine: 1300 Meatless Recipes from Short Order to Gourmet
– often called the "vegetarian Joy of Cooking."
Some recipes are from The
Good Breakfast Book, our vegetarian breakfast
cookbook featuring 485 recipes.
Others are from Eat
Well the YoChee Way our guide and cookbook which
develops an amazing food. This food which we call YoChee also known
as yogurt cheese is a remarkable creamy low-fat food which is also
high in calcium and protein.
You can learn more about these and other
books as well as watch a slide show about YoChee by visiting out
catalog by CLICKING HERE
We hope you enjoy these selections.
- Nikki & David Goldbeck
P.S. We’d love to hear about your experiences with our recipes.
Please write to us at CEM620(at)AOL.COM
CLICK BELOW FOR FREE VEGETARIAN RECIPES
Soup's On
Welcome to the Wholefoods Diner. The special today is soup. The
delight of soup is that it offers so much and requires so little.
There is nothing quite as nurturing on a chilly day as a pot of
simmering soup. Luckily, there are many excellent homemade soups that
can be quickly prepared.
From the many we have dined on, here is a sampling of our “every
day” soups, taken from the brand new edition of American
Wholefoods Cuisine: 1300 Wholesome Meatless Recipes from Short Order
to Gourmet - the "vegetarian Joy of Cooking"
- introducing a way of eating that "tastes great and happens to
be healthy."
Nikki & David
PS. Don't forget to bookmark the Wholefoods Diner and tell your
friends about it as we change the recipes all the time.
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Portuguese Bread and Garlic Soup |
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This very substantial soup, made from the most modest ingredients,
can be prepared in just 10 minutes.
4½ cups water
4 cloves garlic, cut in pieces
1 teaspoon salt
4 to 6 slices (6 ounces) whole grain bread
pepper
chopped parsley
Bring water to boil in a soup pot. Add garlic, salt and bread torn
into tiny pieces. Simmer for 5 minutes, or until very soft.
Mash soup with a spoon or fork. Return briefly to a boil.
Season generously with fresh ground pepper, adjust salt if necessary
to taste and sprinkle with parsley.
Yield: 4 servings |
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Hot Borscht |
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Serve this Russian vegetable with soup plenty of YoChee for each
person to spoon into their soup bowl.
3 cups water
1 cup tomato pulp or puree
1 onion, diced
1 cup shredded or finely chopped carrot
1 cup peeled and shredded or finely chopped beets
1 cup shredded or finely chopped potato
2 cups thinly shredded cabbage
2 teaspoons salt
1 tablespoon lemon juice
Combine water and tomato in a soup pot and bring to a boil. Add
vegetables, season with salt, cover, and simmer about 30 minutes,
until vegetables are tender. When cooking is completed, add lemon
juice and serve.
Yield: 1½ quarts; serves 4 to 6 |
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Broccoli and Macaroni Soup |
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Fragrant with garlic and very satisfying.
1 tablespoon olive oil
1 clove garlic, chopped
2 tablespoons tomato paste
4 cups water
1 teaspoon salt
pepper
4 cups chopped broccoli
1 cup small whole wheat shells or macaroni
¼ cup grated Parmesan cheese
Heat oil in a 3-quart pot and sauté garlic until lightly
colored. Dilute tomato paste with some of the water and add to pot
along with remaining water, salt and a generous turn of fresh pepper.
Bring to a boil.
Add broccoli. Cover and simmer for 10 minutes. Add pasta. Cover and
simmer 10 minutes longer, or until tender.
Sprinkle with cheese just before serving or add to individual bowls.
Yield: 4 servings |
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Quick Creamy Bean Soup |
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An excellent way to use precooked beans, either plain or in a
seasoned sauce, or even canned beans. This basic recipe can be varied
as desired for a thick or thinner soup.
Combine cooked beans with an equal amount of dairy or soy milk,
allowing 1 cup of each for 2 small servings, 1½ cups each for a
generous bowlful. Puree smooth in a blender or food processor.
If beans are unseasoned, flavor as desired with salt, pepper, cumin,
oregano, hot pepper sauce, or other favorite seasoning. Warm through
and serve. |
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Potage Bonne Femme |
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A French country soup that takes the place of chicken soup in the
nonmeat kitchen.
3 tablespoons combined olive oil and butter
1½ cups sliced leeks
2½ cup diced carrots
3 cups diced potatoes
6 cups water
2 teaspoons salt
1 teaspoon honey
pepper
chopped parsley
Heat oil and butter in a 5-quart soup pot. When melted, add leeks and
carrots, stir to coat, and cook over gentle heat until hot and
impregnated with the fat.
Potatoes can be scrubbed and diced while the vegetables are cooking.
Add to the pot along with water, salt and honey. Bring to a boil,
cover and simmer gently for 30 minutes.
Puree soup through a coarse sieve. This is preferred to electric
pureeing in the blender or food processor as the vegetable is reduced
to fine light shreds rather than a mash; however, these appliances
can be used.
Adjust salt and pepper to taste and garnish with parsley. If soup has
cooled while pureeing, reheat before serving.
Yield: 2 quarts; serves 6 to 8 |
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Potato and Greens |
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This is a simple Italian soup, the product of times when both money
and fresh vegetables were scarce. A perfect cold weather meal.
3 cups diced potatoes (about 1 pound)
1 clove garlic, cut in half
2 cups diced dark leafy greens (escarole, chard, kale, chicory, or Romaine)
1 teaspoon salt
1 cup diced stale whole grain bread
2 tablespoons olive oil
pepper
Combine potatoes, garlic and water in a soup pot and bring to a boil.
Cover and simmer until potatoes are not quite tender, 10 to 15
minutes. Add greens and salt, cover and cook 10 to 15 minutes longer,
or until tender.
Remove from heat, add bread cubes, cover, and let stand off the heat
for 10 minutes. Stir in oil, season with lots of fresh ground pepper
and serve.
Yield: 4 servings |
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French Onion Soup |
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This delicious soup, one of David’s favorites, is accomplished
without the lengthy cooking involved in making most classic onion soups.
2 tablespoons oil (olive preferred)
4 cups thinly sliced onions (1½ pounds)
3 tablespoons soy sauce
6 cups water
1½ teaspoons salt
4 thin slices whole grain bread, lightly toasted
1 cup shredded gruyere or Swiss cheese
Heat oil in a soup pot. Add onions and soy sauce, cover and stew over
very low heat until soft and pulpy, about 20 minutes. Add water and
salt, bring to a boil and simmer, uncovered, for 10 minutes.
Place 1 slice of toast in each serving bowl and pour on boiling soup.
Sprinkle with cheese.
Yield: 4 servings
Variation: For Baked Onion Soup, ladle soup into individual ovenproof
ramekins. Top with toast slices and a generous layer of cheese. Bake
in a 325oF. oven until top is crusty. |
Recipes from the Nikki & David
Goldbeck's American Wholefoods Cuisine ©
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