Bell peppers-Mangold-Frying pan
Ingredients for 4:

  • 1 big onion
  • 40 g butter
  • 500 g mixed bell peppers
  • 750-1000g mangold
  • salt, pepper, nutmeg
  • 200 g sour cream
  • 4-8 tbsp sunflower seeds
  1. Peel and chop the onions and steam in butter.
  2. Wash, seed and chop the bell peppers and add to the onions. Add water and steam about 5 min. in a closed saucepan.
  3. Slice the mangold, wash and let it dry.
  4. Add to the frying pan and cook it for some minutes, till almost soft.
  5. Brown the sunflower seeds in a frying pan without greasing and add.
  6. Flavour with the spices and add the sour cream.

Vegetable bake with millet
Ingredients for 4:

  • litre vegetable soup
  • 100 g millet
  • 1 onion
  • 3 cloves of garlic
  • 2 bell peppers (red & yellow)
  • 2 zucchini
  • 1 eggplant
  • 3 tbsp oil
  • 1/8 litre vegetable soup
  • salt, pepper, paprika, thyme, oregano
  • herbs of the Provence
  • 2 tomatoes
  • 100 g Gouda-cheese, grated
  • 1 egg yolk
  • 4 tbsp yoghurt (1,5%)
  1. Cook the vegetable soup, add the millet and cook about 25 minutes.
  2. Peel and chop the onions and the garlic. Wash, clean and chop the bell peppers, zucchini and the eggplant.
  3. Heat up the oil in a heat-resistant dish and brown the vegetables. Add the vegetable soup and cook.
  4. Cut the tomatoes crosswise, scald, skin and chop and add to the vegetable-mix. Flavour with the spices.
  5. Add the cheese, egg-yolk and yoghurt to the cooled down millet. Spread over the vegetable. Bake in the heated oven with 200 C about 30 minutes.

Eggs au gratin with spinach in cream
Ingredients for 4:

  • 5-6 eggs
  • 600 g deep frozen spinach
  • 1 big onion
  • 2 medium tomatoes
  • 1 tbsp butter
  • salt, pepper, nutmeg
  • 125 g grated cheese
  • 150 g yoghurt
  1. Boil the eggs till just get. Run under cold water, peel and cut in half.
  2. Peel and slice the onion. Peel, wash and chop the tomatoes.
  3. Heat the butter in a saucepan. Brown the onion and remove of. Steam the tomatoes in the cooking fat.
  4. Defrost the spinach with a little water at medium heat and flavour with salt, pepper and nutmeg.
  5. Fill the spinach into an oven dish. Add the eggs, onion and tomatoes. Mix cheese and yoghurt and add.
  6. Bake in the heated oven at 200 about 15-20 minutes.
  7. It goes perfectly with fresh brown bread.

Ingredients for 1 Person:

  • 1 egg
  • 1 cup of milk
  • 1 cup of flour
  • salt
  • butter for the frying pan
  1. Mix egg and milk in a bowl. Add flour and mix with the mixer to a batter.
  2. Grease and heat up a frying pan with butter. Add the batter and bake with medium heat.


  • 1 onion
  • 2 tomatoes
  • olive oil
  • spaghetti-sauce-mixed spices from Hermann Gewürze (Art.43340)
  • cheese
  1. Peel and chop the onion. Chop the tomatoes.
  2. Heat up the oil and brown the onion. Add the tomatoes and simmer till mushy.
  3. Flavour with the spices mix.
  4. Sprinkle the cheese on the pancake. Serve on a plate.
  5. Add the tomato mush to the pancake and fold.

Zucchini-Button mushroom-ragout
Ingredients for 4:

  • 4 medium zucchini
  • 1 onion
  • 2 cloves of garlic
  • 250 g button mushrooms
  • 8 tomatoes
  • 2 tbsp olive oil
  • glass of white wine or vegetable soup
  • 100 g sour milk (24%)
  • pepper
  • mixed herbs of the Provencal
  • fondant
  1. Wash, dry and chop the zucchini. Peel onion and garlic and chop.
  2. Clean, wash and slice the mushrooms.
  3. Heat up the olive oil and brown the onion and the garlic gently. Add the zucchini and brown. At the end add the mushrooms and tomatoes.
  4. Add the white wine and the sour milk. Flavour with fondant, pepper and herbs.
  5. Cook the vegetables about 5 minutes. Flavour again.

Zucchini with Filling
Ingredients for 4:

  • 4 zucchinis (150 g each)
  • salt
  • 4 spring onions
  • 3 tomatoes
  • 2 cloves of garlic
  • 4-6 button mushrooms
  • 2 tbsp olive oil
  • 200g full-fat cream cheese
  • 1 egg
  • pepper
  • 3 tbsp parmesan
  1. Clean, wash and cut the zucchini lengthwise in half. Take out the seeds with a spoon. Sprinkle with salt on the inside. Peel, wash and cut the spring onions. Peel and chop the garlic. Clean and chop the button mushrooms. Mix all the ingredients with 1 tbsp olive oil.
  2. Mix the cream cheese with the egg and stir till creamy. Flavour with salt and pepper. Add the prepared ingredients to the cream cheese with 2 tbsp parmesan and stir.
  3. Heat the oven to 200. Grease a big baking dish with the rest of the olive oil. Sprinkle pepper on the inside of the zucchinis. Fill the vegetable cream cheese mix into the zucchinis.
  4. Sprinkle with the rest of the parmesan. Bake about 14 min. in the middle of the oven until brown. Not too long, because the filling will set dry. Serve directly.

Vegetables in aspic
Ingredients for 4:

  • 300 g broccoli, cauliflower, carrots
  • l water
  • 1 tbsp vegetable soup
  • 1 tsp Agar-Agar ( vegetarian gelatine)
  • 1 tbsp vinegar
  • salt
  • pepper
  • sambal oelek
  1. Defrost the vegetables, cook in a little water, drain.
  2. Bring water and vinegar to boil, add vegetable soup. Add Agar-Agar, bring to boil and cook 1 minute. Flavour with the herbs.
  3. Pour a little of the gelatine mixture into a small baking dish. Put it to set in the fridge.
  4. Place a layer of vegetables onto the mixture and add a layer of gelatine mixture. Set in fridge.
  5. Repeat this process until the vegetables and the gelatine mixture are used up.
  6. Leave it to stand in the fridge for about 4 hours. Then put the dish in hot water and turn upside down on a plate. Serve with tomato sauce or a white sauce.

Vegetarian Dumplings Gratin
Ingredients for 4:

  • 1 Packet Tivall vegetarian dumplings (about 450 g)
  • 500 g mashed tomatoes
  • 200 ml cream
  • 125 g mozzarella cheese
  • Spaghetti flavouring (Art. Nr.4340 Hermann-Gewuerze)
  • Vegetable soup (instant)
  1. Heat up the mashed tomatoes. Add cream and boil. Flavour with spaghetti-herbals and vegetable soup (instant)
  2. Put the dumplings into a form. Add the sauce.
  3. Slice the mozzarella cheese and spread over on top. Bake in the heated oven at 175C for about 20 minutes. You can eat noodles or rice with it.

Ingredients for 4:

  • 450 g deep-frozen spinach
  • 250 g Ricotta-cheese
  • 150 g ground wheat flour (alternative: stale roll, soaked and squeezed out)
  • 100 g fresh grated parmesan-cheese
  • 6 egg yolks
  • Salt, pepper, nutmeg, cayenne pepper, 2 gloves of garlic
  • 1/8 l cream
  • 80 g parmesan cheese to spread
  • butter
  1. Defrost the spinach, drain and squeeze (if necessary put in the lettuce spinner) and chop.
  2. Mix the ricotta-cheese with spinach, flour, parmesan-cheese and the spices. Add the garlic. Add the egg yolks one by one and mix together and cover the mixture for about 10 minutes, so that flour and liquid can combine. Meanwhile grate the parmesan cheese.
  3. Form small balls with an ice-cream scoop from the mixture. Put the cams in an oven dish. Mix 1/8 l cream with the grated parmesan and pour over the balls, put on some butter flakes and brown in the oven at 180C.

Small eggplant rolls with

Ingredients for 4:

  • 2 gloves of garlic, chopped
  • olive oil
  • 800 g egg shaped tomatoes (in wintertime tinned tomatoes)
  • salt
  • bunch of basil
  • 4 long eggplants
  • 2 balls of mozzarella cheese
  • oregano leaves
  1. Heat up the olive oil and brown the garlic. Add the chopped tomatoes and cook on low heat for about 15 minutes (with tinned tomatoes not so long). Separate the basil leaves and add. Remove the sauce from the cooker and put away to the side.
  2. Wash the eggplants and cut lengthwise. Salt and steep. Afterwards wash and dry.
  3. Heat up the oven to 180C. Cut the mozzarella cheese and divide on the eggplants. Spread a few oregano leaves, then wind up and pin up with toothpicks.
  4. Fill the half of the tomato-sauce into an oven dish. Add the eggplant rolls side by side on the sauce. Divide the rest of the tomato sauce on the rolls. Bake in the oven for about 30 minutes.

Spinach-Feta cheese-squares
Ingredients for 4:

Flaky pastry with quark:

  • 250 g fine-quality wheat wholemeal flour
  • 200 g chilled butter
  • 250 g quark
  • tsp salt


  • 400 g spinach (deep-frozen or fresh) alternative: mangold
  • 200 g sheep's milk cheese (feta cheese)
  • 1 clove of garlic
  • Pepper
  • 1 twig of rosemary
  • 8-10 sage leaves


  • 1 egg yolk
  • 1 tbsp milk
  1. Knead the flour, the chopped butter, the quark and the salt with the mixer.
  2. Roll the pastry to a reetangle, fold to middle from both ends. Fold the two halves on top of each other. Chill pastry. Repeat 2-3 times.
  3. Meanwhile wash and clean the spinach, blach fresh spinach about 3 minutes, defrost the deep-frozen spinach, squeeze out. Chop.
  4. Crumble the feta cheese. Wash and dry the rosemary and sage and chop the leaves.
  5. Mix the spinach with the feta cheese and the herbs. Peel the garlic, cut and add. Flavour the vegetable mixture with pepper (and if necessary! with salt).
  6. Heat up the oven to 225C. Roll out the pastry and cut into squares of about 10 x 10 cm. Add some spinach filling to the squares and fold.
  7. Mix the egg yolks and the milk and spread on the pastry. Put the pastry on a baking tray. Bake about 20-25 minutes golden.

Tip: If it is too much work for you to make the squares, you can make this recipe on a baking tray: Roll out of the dough and lay on the baking tray, spread the spinach, roll out the rest of the pastry and cover the spinach.

Vegetable olive with

Ingredients for 4:

  • 8 leaves white cabbage or Chinese cabbage
  • l-1/2 l vegetable soup
  • 4 tbsp cream


  • 80 g Bulgur
  • 150 ml vegetable soup
  • 200 g parsley root
  • 1 bunch of parsley
  • 1 egg
  • salt
  • pepper
  • nutmeg
  • 8 thin slices of full fat buttery cheese
  1. If necessary throw the outside eaves away, then remove the other leaves carefully.
  2. To shape the leaves, blanch them.
  3. Cool down with icy water, to keep the colour. After that dry them on a tea towel. Cut the middle rib flat.
  4. Cook the bulgur in the vegetable soup. Cook on low heat about 15 minutes.
  5. Cook the parsley root in salty water about 15 minutes till soft. Peel and mix in a mixer.
  6. Add the chopped parsley, egg and bulgur and mix together, flavour.
  7. Fill the leaves with the cheese slices and then with the filling and roll up from the small side. If necessary tie with thread. Brown in hot oil and add vegetable soup and cream. Cook about 20-30 minutes.

Tip: If there is any of filling left, you can cook Patties a la Karin.

Zucchini Boats
Ingredients for 1:

  • 1 zucchini
  • 1 small onion
  • 1 tomato
  • 125 g tofu
  • 1 tbsp milk
  • herbal salt
  • pepper
  • 2 tsp Italian herbs
  1. Peel and chop the onion. Wash, seed and chop the tomato.
  2. Wash, dry and chop the tofu.
  3. Mix tofu, milk, onion and tomato in a mixer. Flavour with pepper and Italian herbs.
  4. Cut the zucchini lengthwise, take the seeds out with a spoon. Cook the halves for about 5 minutes. Drain, flavour with salt and pepper.
  5. Fill the zucchini with the tofu mixture, put in a dish and bake in a pre-heated oven for about 20 minutes at 125C.
  6. Serve with chives-mash.

Chive mashed potatoes
Ingredients for 1:

  • 4 cooked potatoes
  • 60 ml warm milk
  • 1 tbsp fresh cheese 16% fat with chives
  • chives for decoration
  1. Mash the cooked potatoes and add the milk.
  2. Add the cheese.
  3. Decorate with chives.

Savoury Vegetable cake
Cake tin 24 cm

Quark and oil dough:

  • 125 g low-fat quark
  • 4 tbsp oil
  • 3 tbsp milk
  • 1 egg
  • 1 pinch of salt
  • 250 g flour
  • 2 tsp baking powder


  • 150 g each of 4-5 different vegetables. The vegetables depends on the season (broccoli, zucchini, carrots, peppers, leek)
  • l cream
  • 3 eggs
  • 2 tbsp chopped herbs
  • salt
  • pepper
  1. Mix quark, oil, milk, egg and salt and gradually add the flour and baking powder.
  2. Knead the dough, roll out on a work surface to a circle of 28 cm diameter. Grease the cake tin and line bottom and sides with the dough.
  3. Clean and chop each vegetable and steam in butter. Cover the sough with the vegetables, laying each vegetable in a circular pattern.
  4. Mix cream, eggs, herbals, salt and pepper and spread on the vegetables.
  5. Bake in the pre-heated oven at 200C for about 25-30 minutes.

Tip: With a metal tin it will be crunchy and as soft as in a china tin.

Baked tofu
Ingredients for 4:

  • 500 g green bell peppers
  • 250 g tomatoes
  • 500 g tofu
  • 2 cloves of garlic
  • 2 twigs of fresh thyme
  • salt
  • 250 g cream
  • 100 g freshly grated fairly strong gouda cheese
  • nutmeg
  • cayenne pepper
  • 2 tbsp butter
  1. Peel and cut the tomatoes. Cut the drained tofu in 2 cm slices.
  2. Peel and chop the garlic. Wash, dry the thyme and remove the leaves.
  3. Cut the peppers in quarters and clean. Layer the peppers, tomatoes and tofu in a dish, add salt and spread with garlic and thyme.
  4. Mix cream and cheese, flavour with nutmeg and cayenne pepper and spread on the vegetable-tofu mix. Spread butter on it.
  5. Bake the tofu in a heated oven at 200 about 30 minutes until brown.

Strudel with spinach and sheep's cheese filling
Ingredients for about 10:

Strudel dough:

  • 250 g flour
  • flour for roll out
  • 1 egg
  • 3 tbsp oil
  • 1 pinch of salt
  • ca. 100 ml warm water


  • 400 g deep-frozen spinach
  • 1 egg
  • 2 onions
  • 2-3 cloves of garlic
  • 1 beaker sour cream
  • 120-150 g crumbled robust crisp bread
  • 200 g sheep's cheese (Feta)
  • chopped parsley
  • pine nuts
  • salt
  • pepper
  • nutmeg
  1. Pass the flour through a sieve, male a depression in the middle, spread salt in the middle, add oil and egg, add the water. Knead everything together to a dough. Knead the dough on work surface until it is smooth and elastic. Shape the dough to a ball, spread with oil and leave aside for about 60 minutes at room temperature.
  2. Meanwhile defrost the spinach, chop the onions and brown in oil. Add to the spinach with the egg. Flavour.
  3. Put the dough on a floured tea towel and roll out as large as you can. Stretch from the middle with the back of your hand as big as you can, it has to be thin and even. It must not have any holes.
  4. Spread the sour cream on the dough, sprinkle the crumbs on it and spread the spinach mixture. At the end spread the chopped sheep's cheese and the chopped pine nuts. Roll the dough with help from the tea towel up and put on a baking tray covered with baking paper.
  5. Bake in the pre-heated oven about 35-40 minutes with 180C on the middle rung.

Herb pancakes with red pepper filling
Ingredients for 3:

  • 100 ml milk
  • 150 g flour
  • 1 pinch of salt
  • 3 eggs
  • 50 g butter
  • 1 bunch of parsley
  • thyme
  • about 6 tbsp oil
  • 2 red peppers (400 g)
  • 100 g sheeps cheese
  • parsley
  1. Fill milk, 300 ml water and salt into a bowl. Pass the flour through a sieve on the mixture and mix together. Add eggs, melted warm butter and chopped herbs and mix. Stand the mixture for about 20-30 minutes.
  2. Heat a 15 cm frying pan. Add 1 tsp oil and a spoonful of mixture and fry covered on low heat until the pancake is solid at the top and the edge is brown. Turn over and fry ready. Fry the rest pancakes, use the rest oil but leave 1 tbsp. Keep the pancakes warm inside the oven.
  3. Clean and chop the peppers and cook in the rest oil for about 3 minutes. Crumble the sheeps cheese and mix with the parsley. Fill the pancakes with the peppers and the cheese.

Carrot bake with zucchini pearls
Ingredients for 4:

  • 300 g carrots
  • 30 g butter
  • salt
  • sugar
  • pepper
  • 4-5 tbsp vegetable soup
  • 3 eggs
  • 1/8 l cream, whipped
  • 2 zucchini
  • 50 g butter
  • 100 ml vegetable soup
  • cayenne pepper
  1. Peel and chop the carrots, brown in butter, flavour and cook with the vegetable soup until soft.
  2. Mix the eggs in a mixer, pass through a sieve, and add the cream.
  3. Fill into four tins. Stand in a tin of hot water and cook in the heated oven with 150 about 25-30 minutes.
  4. Shape the zucchini as pearls with a pastry cutter and brown in 20 g butter, flavour and round off with the rest of the butter.
  5. Allow to rest before turning out of the tin.

Fried vegetable patties with cream sauce
Ingredients for 4:

  • 800 g vegetables (e.g. zucchini, carrots, bell peppers)
  • 20 g butter
  • 2 tbsp chopped onions
  • 1 chopped clove of garlic
  • 2 eggs
  • 60-80 g breadcrumbs
  • 1 tbsp chopped herbs
  • 80 g freshly grated cheese
  • salt
  • pepper
  • breadcrumbs to coat
  • oil to brown
  1. Brown onions and garlic in butter. Chop the vegetables and add. Brown all together and cool down.
  2. When the mixture is cool, add the eggs and the breadcrumbs until you can shape it. Add cheese, flavour and form little round shapes with your hands.
  3. Coat with breadcrumbs and fry till golden in a hot saucepan with oil.

Cream sauce

  • 1/8 l dry white wine
  • 1 tbsp chopped onions
  • l cream
  • 2-3 tbsp chopped Bärlauch (club moss ?) or garlic
  • lemon juice
  • salt
  • pepper
  1. Simmer the white wine with the onion till half has evaporated. Pass through a sieve. Add cream and cook until creamy.
  2. Add the Bärlauch or garlic and flavour with lemon juice, salt and pepper.

Ingredients for 2:

  • 1 cups (150 g) Quinoa
  • 2 onions
  • 2 tomatoes
  • 1 zucchini
  • Parmesan cheese to spread
  • Olive oil
  • Aceto Balsamico vinegar
  • Herbal salt
  • pepper
  • herbs from Provence
  1. Fill the Quinoa up with the 2 times as much water and cook about 30 minutes in a pot.
  2. Meanwhile peel and chop the onion and brown in the oil.
  3. Wash and chop the tomatoes and add. Wash and slice the zucchini and add.
  4. When the Quinoa is ready add it to the zucchini mixture and brown a little bit. Flavour with vinegar, salt, pepper and herbs. Spread with the Parmesan cheese.

Ingredients for 2:

  • 1 big onion
  • 2 cloves of garlic
  • 1 red and 1 green bell pepper (or 2 red bell peppers)
  • 2 zucchini
  • 1 aubergine/eggplant
  • 1 tsp olive oil
  • 1 tsp thyme
  • 2 tbsp tomato puree/paste
  • 250 ml tomato juice
  • salt
  • pepper
  1. Clean and chop the vegetables.
  2. Brown the onions, garlic and bell peppers in olive oil, add zucchini and eggplant.
  3. Add thyme and tomato paste and tomato juice.
  4. Flavour with salt and pepper and cook about 2 minutes.
  5. Serve with rice or bread.

Leek gratinee
Ingredients for 4:

  • 1 kg leeks
  • 3 tbsp vegetable stock
  • 2 medium onions
  • 1 tin tomatoes (850g)
  • 1 tsp olive oil
  • 2 tsp herbs (Italian mix)
  • 100 g low-fat cheese in slices
  1. Clean and wash the leeks. Cut into long pieces. Cook about 1 l water and add the vegetable stock. Add leek and cook covered about 15-20 minutes. Drain.
  2. Meanwhile peel and chop the onions. Heat up the oil and brown the onions. Add the tomatoes with the juice. Add the herbs. Cook about 5 minutes.
  3. Fill the sauce into an oven-proof dish, add the leeks and spread a bit of the sauce on the leeks, too. Add the cheese.
  4. Bake in a heated oven with 200 C 5-10 minutes.

Flat pita bread Pizza
Ingredients for 2:

  • 1 onion
  • 1 tsp olive oil
  • 1 small tin tomatoes
  • tomato paste
  • 1 big flat pita bread or
  • several small flat pita loaves (so-called pita rolls you can get at a Turkish bakery)
  • a selection of vegetables e.g. mushrooms, broccoli, artichokes, bell peppers
  • 100 g grated cheese
  • oregano
  1. Peel and chop the onion, brown in olive oil. Add tomatoes and tomato paste and cook till thickened.
  2. Slice the bread crosswise, spread both sides with tomato mixture.
  3. Cover each half with the vegetables. (Drain tinned mushrooms or clean and slice fresh mushrooms. Defrost broccoli and cook a few minutes in the microwave. Drain tinned artichokes. Wash, clean and chop the bell peppers.)
  4. Spread the grated cheese.
  5. Bake in a heated oven at 180C-200C about 15-20 minutes.
  6. Flavour with oregano.

TIP: This can easily be prepared ahead and if you have guests, each guest can put their own vegetables on (so, good for non-vegetarian guests, too).

Ingredients for 2:

  • 1 onion
  • 4 red bell peppers (about 500 g)
  • 2 tomatoes
  • 1 tsp olive oil
  • 1 tbsp tomato paste
  • 1 tbsp Ajvar (bell pepper paste)
  • 1 tbsp deep frozen parsley
  • salt
  • pepper
  1. Peel and chop the onion. Wash, clean and chop the bell peppers and the tomatoes.
  2. Heat up the oil. Brown onion and tomato paste. Add bell peppers and brown. Reduce the heat, add the tomatoes and cook covered about 20 minutes.
  3. Add Ajvar and parsley at the end. Flavour with salt and pepper, stand for a while and serve with rice or gnocchi (Italian potato dish).

Eggplant boats
Ingredients for 2:

  • 1 eggplant
  • 1 onion
  • 1 zucchini
  • 1 tomato
  • 2-3 button mushrooms
  • 1 tsp olive oil
  • 1 tsp Italian herbal mixture
  • 1 triangle of low fat cheese, bell pepper flavour
  1. Wash the eggplant and cut lengthwise in half. Take out the seeds, then cook in boiling water about 5 minutes, drain and fill in an oven-proof dish.
  2. Peel and chop the onion. Wash the zucchini and take out the seeds and chop. Wash and chop the tomato. Clean and chop the mushrooms.
  3. Heat the oil. Brown the onion. Add zucchini, mushrooms and tomatoes. Add 25 ml water and cook for about 5 minutes,
  4. Add the cheese and flavour with the herbs. Fill the mixture in the eggplant and bake in a pre-heated oven at 180 C about 10 minutes.
  5. Serve with rice.

Tofu Stroganoff
Ingredients for 2:

  • 200 g tofu


  • 1 clove of garlic
  • 2 tbsp tomato paste
  • 1 tbsp sambal oelek
  • 100 ml tomato juice
  • salt
  • pepper
  • 1 tsp oil
  • 2 onions
  • 100 ml tomato juice
  • 50 ml vegetable stock
  • each red, green and yellow bell pepper
  1. Wash, drain and chop the tofu.
  2. For the marinade peel and chop the garlic and mix with the other ingredients, add the tofu and stand covered for about 6-12 hours
  3. Peel and slice the onions. Heat the oil in a saucepan and brown the onions. Add the tomato juice and the vegetable stock.
  4. Add the tofu and the marinade and mix.
  5. Wash and slice the bell peppers and add. Cook about an half hour on low heat. Serve with potatoes or rice.

Bell peppers with spinach filling
Serves 2:

  • 300 g / 11 oz young spinach, frozen
  • 3 bell peppers (red, yellow, green)
  • 2 tomatoes
  • 30 g / 1 oz sunflower seeds
  • 40 g / 1 oz grated cheese, low-fat
  • herbal salt
  • pepper
  • 150 ml / 2/3 cup vegetable stock
  1. Defrost the spinach. Cut the green and the red bell pepper in halves and cook in hot water for about 5 minutes. Then rinse under cold water and cool.
  2. Roast the sunflower seeds without fat in a saucepan. Wash, seed and chop the tomatoes. Wash, clean and chop the yellow bell pepper.
  3. Mix spinach, tomatoes, sunflower seeds, yellow bell pepper and cheese. Flavour with salt and pepper.
  4. Put the red and green bell peppers into an ovenproof dish and fill with the vegetable mixture. Pour the vegetable stock into the ovenproof dish.
  5. Bake in a pre-heated oven at 180C / 350F for about 15-20 minutes.
  • Serve with rice.

Cucumber with tofu
Serves 2:

  • 1 onion, chopped
  • 1 clove of garlic, chopped
  • 2 tsp vegetable fat cream
  • 130 g / 4 oz tofu, chopped
  • 1 tsp curry
  • 4 (400 g / 14 oz ) vegetable cucumbers, chopped
  • 2 tomatoes, chopped
  • 50 g / 2 oz sunflower seeds
  • 8 leaves of rosemary
  • salt
  • chilli flakes
  • a few drops of Worcestersauce (vegetarian)
  • 15 ml / 1 tbsp coffee cream (10%)
  • 1 tbsp parsley
  1. Heat the vegetable fat and brown the onions, curry and tofu. Add the cucumber, tomatoes, sunflower seeds and the rosemary and simmer covered for about 8 minutes.
  2. Flavour with salt, chilli and Worcestersauce. Add the cream and the parsley and serve with pommes duchesse.

Pommes duchesse

  • 750 g / 1 3/4 lb potatoes, peeled and chopped
  • 1 egg
  • 1 tbsp starch
  • salt
  • nutmeg
  • 1 tsp tinned milk
  1. Cook the potatoes in salt water about 20 minutes. Drain, mash and cool.
  2. Separate the egg yolk and the egg white. Mix the egg white with the starch and mix with the potatoes. Flavour with salt and nutmeg.
  3. Fill the mixture into a piping bag with a big star nozzle and squirt some star shapes on a baking tray covered with baking paper.
  4. Mix the egg yolk with the cream and spread on.
  5. Bake in a pre-heated oven at 200-225 C / 425-450F about 10-15 minutes.

Tofu strips with tomato sauce
Serves 2:

  • 400 g / 14 oz tofu, sliced
  • 1 onion, chopped
  • 3 tsp vegetable fat
  • 500 g strained tomatoes
  • 2 tbsp 6-herbal-mixture, frozen
  • salt
  • pepper
  1. Heat the fat in a saucepan. Brown the onion and the tofu. Add the tomato juice and 1 tbsp of water. Add the herbals and flavour with salt and pepper.
  • Serve with Ebly (soft wheat) or rice and vegetables or salad.

Onion cake
Cake tin 18 cm:

  • 62.5 g flour
  • 62.5 g low-fat quark
  • 62.5 g low-fat margarine
  • 1 tsp baking powder
  • 250 g onions
  • 1 tsp vegetable fat
  • 50 g grated cheese, low-fat
  • 100 g sour cream
  • 1 egg
  • salt
  • pepper
  1. Mix flour, quark, margarine and baking powder.
  2. Knead the dough, roll out and fill into a greased cake tin, form a 2 cm brim.
  3. Peel and slice the onions and brown in the vegetable fat. Fill the onions into the cake tin and spread with the cheese.
  4. Mix sour cream, egg, salt and pepper and spread on the cheese.
  5. Bake in a pre-heated oven at 150C / 300F for about 30 minutes.

Vegetarian nest
Serves 6 pieces:

  • 1 kaiser roll / dinner roll
  • 1 onion, chopped
  • 240 g / 9 oz minced vegetarian meat e.g.
  • 1 tbsp 8-herbal-mix, frozen
  • 1 egg
  • 100 g / 3 oz grated cheese, 30 % fat
  • salt
  • pepper
  • 2 tomatoes, chopped
  • 2 tomatoes, sliced
  1. Soak the roll in water, squeeze out.
  2. Mix the vegetarian minced meat with the roll, onion, egg, herbs and spices. Add half of the cheese.
  3. Shape nests on a baking tray coverd with baking paper. Divide the chopped tomatoes inside the nests and bake at 200 C / 400 F for about 10 minutes.
  4. Spread with the rest of the cheese and cover with the tomato slices. Bake for another 10 minutes.
  • Serve with rice.

Tofu Saucepan Provencal
Serves 2:

  • 1 onion, chopped
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 3 zucchini (500 g / 1 lb), chopped
  • 200 g / 7 oz tofu, chopped
  • 4 tomatoes, chopped
  • 1 tsp olive oil
  • 1 tbsp tomato paste
  • 50 ml water
  • 1 tsp vegetable soup (instant)
  • 2 tsp herbal mustard from the company Schwerter Senfmühle
  1. Brown the onions, bell peppers and the tofu in olive oil, add the zucchini.
  2. Add tomato paste, water and the vegetable soup and cook about 2 minutes.
  3. Add the mustard so this make the dish smooth and gives it a special flavour.
  • Serve with potatoes, rice, pasta or Ebly (soft wheat). They all taste good with this meal.

Zucchini stuffed with soy
Serves 2

  • 25 g ( 1 oz)imitation bacon bits
  • 75 g ( 3 oz) hot water
  • 1 big onion, peeled and chopped
  • 1 red bell pepper, chopped
  • 1 tsp vegetable fat
  • 2 round zucchini
  • 1 tbsp tomato paste
  • 1 tbsp cajun seasoning
  • 125 ml ( 4 fl oz ) vegetable stock
  1. Soak the imitation bacon bits into water and stand for about 10 minutes. Brown the soy, onion and bell peppers in the fat.
  2. Add the tomato paste and flavour with the cajun spices.
  3. Cut the top off the zucchini, hollow out and add 2 tbsp of the flesh to the soy. Fill the mixture into the zucchini and cover with the top.
  4. Place the zucchini into an oven dish. Pour the vegetable stock into the dish. Cook in a pre-heated oven at 175 C / 325-350F for about 35-40 minutes.

Chickpeas gratin
Serves 2

  • 700 g / 1 lb cauliflower, frozen
  • 1 can/tin chickpeas ( 256 g/ 9 oz)
  • 250 ml / 8 fl oz soy cream (Soyatoo Soya Cooking Cream)
  • 100 ml 6 tbsp water
  • 1 tsp vegetable granulated stock
  • 2 tsp Arabian spices mix
  1. Cook the cauliflower in water for about 10 minutes, drain.
  2. Mix soy cream with water, vegetable stock and the spices.
  3. Fill the cauliflower into an oven proof dish. Add the drained chickpeas and pour the soy mixture over the vegetables.
  4. Brown with top heat in the oven ( or under grill) for about 20 minutes.
  • Serve with pita bread.

Apricot tofu
Serves 2

  • 130 g tofu
  • 2 tsp vegetarian fat
  • 1 onion, chopped
  • 4 apricots, stoned
  • 1 pinch of lemon zest
  • tsp curry powder
  • 3 tbsp milk
  • 1 tsp lemon juice
  • salt
  • pepper
  • liquid sweetener
  • 1 tbsp amaretto liqueur
  1. Drain the tofu and slice. Heat 1 tsp of fat and brown the tofu, take out of the saucepan and put aside.
  2. Heat 1 tsp fat in the same saucepan and brown the onion. Add 1 pinch of lemon zest and curry powder and brown the apricots.
  3. Fill the apricots with the onions into a tall bowl and puree with milk and lemon juice.
  4. Return the sauce again into the saucepan and bring to boil. Flavour with salt, pepper, curry powder, liquid sweetener or sugar and amaretto liqueur.
  5. Warm the tofu in the sauce again. Serve with Ebly wheat or rice.

Merry-Lee's spinach wraps

  • Per person 2-3 tortillas ( e.g. soft flour tortillas. I used small spinach tortillas)
  • Fresh baby spinach
  • Cream cheese
  • Cashew nuts
  • China sauce ( you really use a chinese sesam dressing, but I havent't find it in Germany yet)
  1. Warm the tortilla shortly in a microwave, spread with cream cheese.
  2. Distribute the spinach. Add the sauce and spread with the cashews. Roll up.

Lesco (hungarian vegetable saucepan)
Serves 4

  • 1 red, 1 green, 1 yellow bell pepper, each chopped
  • 1 onion, chopped
  • 1 cucumber, peeled, without seeds, chopped
  • 1 tsp vegetable fat
  • 400 g / 14 oz tomatoes (tin/can)
  • salt
  • sweet paprika powder
  • cayenne pepper
  1. Brown the bell peppers, onion and the cucumber in the fat.
  2. Add the tomatoes and simmer for about 15 minutes.
  3. Flavour with the spices.
  • If you like, you can add 1 tbsp of sour cream.

Zucchini filled with mashed potatoes
Serves 2

  • 500 g / 1 lb potatoes
  • 1 big zucchini (about 300 g/ 11 oz)
  • 150 ml / 2/3 cup vegetable stock
  • 2 tomatoes, sliced
  • 50 ml / cup milk
  • 1 tsp low-fat margarine
  • 1 tsp chilli mustard from the mustard mill Schwerter Senfmühle
  • 40 g / 1 oz grated cheese, low-fat
  1. Wash the zucchini and halve lengthwise. Romove the seeds with a spoon Place in boiling water for about 10 minutes.
  2. Peel the potatoes and cook in salt water, drain and mash with a potato masher, add the margarine and the milk and mash. Flavour with the mustard.
  3. Fill the tomatoes in a baking dish, lay the zucchini on the tomatoes and fill the zucchini with the mashed potatoes.
  4. Bake in a pre-heated oven at 175 C for 5 minutes, sprinkle with the cheese and bake again for another 5 minutes.
  5. Decorate with chives and tomato paste.
  • If you think this is too dry, serve with tomato sauce.

Spinach and Feta cake
Cake tin 26 cm

  • 1 packet of mixture for Pizza (e.g. Mondamin)
  • 450 g / 1 lb spinach, frozen
  • 1 onion
  • 1 clove of garlic
  • 1 tsp olive oil
  • 100 g / 3 oz yoghurt, 1,5 % fat
  • 2 eggs
  • 250 g / 9 oz Feta-cheese, 30 % Fat
  • salt
  • pepper
  • nutmeg
  1. Mix the mixture with 125 ml / 4 fl oz warm water according to the packet instructions. Defrost the spinach and squeeze.
  2. Knead the dough, roll out and fill into a greased cake tin, form a 2 cm brim.
  3. Peel and chop the onion and the garlic and brown in the olive oil. Add the spinach, mix and spread on the dough.
  4. Mix yoghurt, feta-cheese, eggs, salt, pepper and nutmeg spread on the spinach.
  5. Bake in an oven at 150C / 300F for about 45-50 minutes.
  • It is better to bake the cake tin only with the dough for 10 minutes, then fill the spinach and the Feta mixture on it and bake again for another 30 minutes.

Plum and Leek tofu
Serves 2

  • 200 g / 7 oz tofu, chopped
  • 2 tbsp soy sauce
  • 1 tbsp lemon juice
  • 2 tsp plum mustard (Schwerter Senfmühle)
  • 1 tsp vegetable fat
  • 1 leek, sliced
  • 4 plums, stoned and sliced
  • 180 g / 6 oz bamboo shoots
  • 50 ml / 2 fl oz water
  • 3 tsp plum jelly / plum puree
  • pepper
  1. Mix soy sauce with lemon juice and 1 tsp of plum mustard and marinate the tofu for about 4 hours.
  2. Take the tofu out of the marinade and brown in the vegetable sauce. Put the marinade aside. Take the tofu out of the saucepan and keep aside.
  3. Brown the leek and the plums in the saucepan. Add the water and the marinade. Add the bamboo shoots.
  4. Flavour with the plum jelly, 1 tsp of plum mustard and pepper. Add the tofu.
  5. Serve with rice.
  • Instead of bamboo shoots you can use soybean sprouts.





Model construction