Vegetarian Diet / Recipes

Part 3

# # # # # # # # # # # #


Wombock (Chinese Cabbage) Salad

1/4 Wombock, chopped
4 shallots, chopped
1 carrot, grated
1/2 cup toasted slivered almonds (optional)
2 Tblsp oil
2 Tblsp lemon juice
1/2 Tblsp soya sauce

Combine wombock, shallots, carrot and almonds and place on a serving plate. Combine oil, lemon juice, and soya sauce and use as a dressing if desired.

Macaroni with Chick Peas

225g chick peas, soaked and cooked
450g macaroni, cooked
2 cloves garlic, crushed
1 Tblsp olive oil
1 tsp basil
Macadamia nuts or almond, crushed for topping

Using a large heavy based saucepan, saute garlic gently in the oil for 3 - 4 minutes without browning. Add chick peas, macaroni and basil, stirring through over a low heat. Season with salt to taste. Serve hot sprinkled with the nuts.

Tofu Cutlets

250g tofu
Tamari or Soy Sauce
Bread crumbs

Slice block tofu and marinade in Tamari or Soy Sauce.

Dip drained slices in seasoned breadcrumbs and fry in a little oil in a non-stick fry pan. Serve with favourite sauce or alone with salad or a burger roll with salads or vegetables.

Quick & Easy Hotpot

1 medium onion, chopped
2 cups diced vegetables (fresh or frozen)
1 stalk of celery, chopped
1/2 x 430g can Sanitarium Nutmeat, diced
1 packet 2-minute noodles or 1/2 cup noodles
1 packet mushroom soup
4 cups water

Mix together in a saucepan and bring to the boil, then simmer 5-10 minutes.


  1. Leave out the Nutmeat and add 1/2 cup of cashews, or cooked chick peas, or red kidney beans or any other cooked legume or 1 cup of cooked and blended soya beans or soya base (see page 10).

  2. Change the mushroom soup to another flavour.

  3. Leave out the soup and add a Massel Ultracube - beef, chicken or vegetable flavour.

  4. Add different herbs to vary the flavour.


1 cup dry bread crumbs
1 Tblsp salad herbs
1/2 cup hot water, approx.

Place bread crumbs and herbs in bowl. Add enough hot water to make a sticky dough, mixing well. Wet your hands and press it into a greased pie plate.

1 cup cooked and blended soya beans or soya base (see Milk Substitute section)
2 Tblsp cornflour
pinch salt
1 cup water
1 onion chopped

Mix all ingredients including 2 or more of the suggested flavours below, and place in crust and bake in a moderate oven for 1 hour.

Use any two or more of the following:-

  • Tin of cut asparagus, drained.

  • Small tin of mushrooms, drained.

  • Tin of corn kernel, drained.

  • Tin 4 bean mix, drained.

  • 2 tomatoes, chopped.

  • 3 small zucchini, grated.

Rosemary Cheese Pasta Sauce

2 cups cooked and blended soya beans or soya base (See Milk Substitute section)
2 small onions
1 tsp fresh rosemary, chopped finely
1 Tblsp olive oil
1 tin mushroom or tomato soup

Fry onions and rosemary in the oil until the onions are limp. Add blended soya beans and soup. Let simmer for a couple of minutes. Serve with pasta.

Vegetarian Shepherds Pie

1 small onion, chopped
2 cups diced vegetables (fresh or frozen)
1/2 tin Sanitarium Nutmeat, mashed
2 Tblsp tomato paste
1 tsp sugar
1 Beef style Massell Ultracube
1 Tblsp gravy
1 Tblsp parsley
1/2 cup water
2 cups potato, cooked and mashed (a little on the sloppy side is best)

Place a little oil in a saucepan with the onion and cook till limp. Add tomato paste and sugar, stir well. Add vegetables, nutmeat, parsley and water and simmer till vegetables are cooked. Add gravy to thicken. Place this in the bottom of a casserole dish with the mashed potatoes on top. This does not have to be cooked in the oven as everything is already cooked, but you may wish to put it under the grill for a few minutes to brown the potato.

Sour Cream Spinach Sauce

1/2 cup red kidney beans, cooked
or 1 tin Sanitium Vegetarian Sausages, chopped
1 onion, chopped
1 Tblsp oil
1 small tin mushrooms, sliced
2 Tblsp cornflour
1 1/2 cups milk
1 tsp soya sauce
300g carton sour cream
250g packet frozen spinach (this must be chopped very finely, use food processor)
2 cups cooked rice

Place oil and onion in saucepan and cook till soft. Add red kidney beans or sausages, mushrooms, cornflour mixed with a little of the milk, the rest of the milk and soya sauce. Simmer till it thickens. Add sour cream and spinach last. Cook for a couple of minutes. Serve on cooked rice.

Vegetable Bake

3 potatoes, sliced
2 onions, sliced
1 small sweet potato or equivalent in pumpkin, sliced
2 carrots, sliced
1 med zucchini, sliced
1/2 cup peas
1/2 cup corn
1 415g tin Sanitarium nutmeat, sliced
400ml coconut cream
3/4 cup seasoned breadcrumbs

Place layers of vegetables and nutmeat in a casserole dish varying the colour so as it looks nice. Pour on the coconut cream and sprinkle on the breadcrumbs seasoned with your favourite herbs. Cook in a med oven for 1 1/2 hours or until vegetables are cooked.

This recipe can also be done quicker by cutting the vegetables into cubes and boiling until almost tender. Place in casserole dish topping with coconut cream and breadcrumbs. Cook for 30 mins or until breadcrumbs brown and vegetables finish cooking.

Savoury Chick Peas

1 cup chick peas, soaked overnight and cooked till tender
1 Tblsp olive oil
1 Tblsp salad herbs

Place the oil in a wok or fry pan, then the herbs and stir. Mix in the chick peas until they are well coated with the herbs. Tip out into a bowl. Serve hot with steamed vegetables or cold with a salad.

Vegetable Lasagne

2 zucchini, diced
1 carrot, grated
1 red capsicum, diced
1 cup cauliflower, chopped
1 tin tomato puree
2 cups tomato, chopped
1 onion, chopped finely
1 cup cooked lentils or 250g sliced block tofu.
lasagne sheets

Place tomato puree, tomatoes and onion in a saucepan and cook well. Add the rest of the vegetables and a little water, and boil till cooked.

In the base of flat casserole dish place a layer of the mixture, then lentils or tofu, then lasagne sheets. Repeat until all ingredients used up. Then pour on Cashew Lasagne Cheese Topping. Bake in a moderate oven for approx. 1 hour.

Cashew Lasagne Cheese Topping

2 cloves garlic
1/2 cup cashews
3 Tblsp arrowroot powder
1 cup water
Juice of 2 limes or 1/4 cup lemon juice
salt to taste

Blend all ingredients until smooth. Pour over lasagne and bake.

Sweet Potato Au Gratin

3 gold sweet potatoes
3 large potatoes
1 garlic clove
1 cup frozen peas
1/2 cup potato flour
100g cashews
4 cups water (can be vegetable water)

Steam diced vegetables. Blend water, cashews, flour, salt and garlic. Pour over drained vegetables in casserole dish. Bake 20 minutes in a moderate oven.

Nutolene Pasta Sauce

1 onion, chopped finely
1 Tblsp olive oil
1 stick celery, chopped
1/2 can corn kernels, strained
1 cup milk
1 Tblsp cornflour
1/2 tin Sanitarium Nutolene, cubed
Pasta or rice, cooked

Saute onions in the oil. When limp, but not brown, add celery, corn, and most of the milk leaving a little to mix the cornflour. Add corn flour mixture, then nutolene. Boil till thickens. Garnish with parsley. Serve with cooked pasta or rice.

Gravied TVP

1 cup Sanitarium Mince TVP or Vita-Burger
2 cup boiling water
1 small onion, chopped finely
1 small tin mushrooms in butter sauce
1 Massell Ultracube - beef flavour
1 Tblsp cornflour

Place 1 cup of water, Ultracube and onion in a saucepan and simmer till tender. Add the rest of the water and TVP, and simmer till tender. Add mushrooms and cornflour mixed with a little water, and simmer till thick. Serve with hot vegetables.

Brown Lentils with Mashed Potato

2 cups cooked brown lentils (3/4 cup raw)
1 large carrot, diced
1 med onion, chopped
1 Tblsp tomato paste
1 Tblsp gravy powder (or 1 Tblsp cornflour and 1 tsp vegemite)
5 med potatoes, cooked and mashed

When lentils are cooked add carrot and onion, and simmer till tender. Add tomato paste and gravy. Bring to the boil and simmer till thick adding more gravy if necessary. Serve with mashed potatoes or cooked rice.

Masi Masi
(This is an adaptation of an island dish usually cooked in the stone oven.)

4 large potatoes
2 onions
1 bunch spinach, silver beet or sea spinach
1/2 - 1 cup raw peanuts or almonds ground
1 cup water or coconut milk

Line a lidded casserole dish with greens. Slice the potato and onions and place in the casserole dish on the greens. Sprinkle with ground peanuts and salt. Repeat with layers of greens, sliced potato, sliced onions, ground peanuts until casserole is full. Finish with a good layer of greens. Pour over 1 cup water or coconut milk. Cover and bake in a moderate oven for 45 mins or until potato is cooked.

Vegetable Mould

1/2 cup potatoes, diced
1/2 cup carrots, diced
1/2 cup peas
1/2 cup corn
1 Massell Ultracube - beef or chicken flavour
1 Massell Ultracube - vegetable flavour
1/2 tin Nutmeat
1/2 tin Nutolene
1 Tblsp agar agar
pinch dried mint

Cook potatoes and carrots. Add peas, corn and stock cubes, and when all cooked add diced Nutmeat and Nutolene. Mix agar agar with a little water and add to vegetables. Boil for 3 minutes. Pour in dish and leave to set.

Sloppy Joes

1/2 tin Sanitarium Nutmeat, chopped into cubes
1 Tblsp oil
1 onion, chopped
2 sticks celery, chopped
440g can baked beans in tomato sauce
1/2 Tblsp soy sauce
4 bread rolls

Heat oil in pan, add onion and celery, cook till tender stirring. Add Nutmeat, baked beans and soy sauce and bring to the boil, and simmer uncovered for a few minutes. Cut bread rolls in half, spread with butter, and pour mixture over bun.

Mushroom and Pasta Savoury

1 pkt mushroom soup
4 cups water
2 pkts Two minute noodles or equivalent
2 cloves garlic, crushed
1/2 tsp basil, mint or rosemary
1 Massell Ultracube - beef or chicken

Place all ingredients in a saucepan, breaking up the noodles into small pieces. Bring to boil, and simmer for 5 minutes. Place in a bowl and allow the noodles to absorb the liquid. Serve hot or cold.

Fancy Mashed Potatoes

4 potatoes
1 stick celery, chopped
1 small onion, chopped finely
1/2 tsp basil, mint, rosemary, parsley or 3 in 1
(or a combination)

Cook potatoes, celery and onion with a little water. Mash together and add herb/s. Serve hot or cold. (If you overcook your potatoes for potato salad, this is a nice alternative.)

Boiled Peanuts

2 cups raw peanuts, still in shell
1 Tblsp salt

Place peanuts in a saucepan and cover with water. Add salt and bring to the boil. Boil for 1 1/2 - 2 hours. When taken out of the shell they should be cooked through - not crisp - and have a salty taste. Serve with steamed vegetables, or use as a meat replacement in a stew.

Fried Rice

2 cups cooked brown rice
1 Tblsp olive oil
1 large onion, chopped
5 mushrooms, chopped
2 carrots, chopped
2 potatoes, cubed
1 stick celery, chopped
1/2 cup green beans, fresh or frozen
1/2 cup green peas, fresh or frozen
1/3 cup sweet corn
2 cups cabbage, chopped

Place oil, onion and mushrooms in a large fry pan and cook till onions are just limp. Add the rest of the vegetables except the cabbage, and cover. Stir occasionally until just cooked, you may need to add just a little water to stop this from burning. Add cabbage and stir through. Cook for 2 minutes before adding the rice. Cook turn off heat and stir thoroughly. Serve with soya sauce or salt immediately or when cold.

Herbed Pasta or Rice

1 cup pasta or rice
1 Tblsp olive oil
1 tsp salad or Italian herbs

Cook pasta or rice till tender. Rinse with water and drain well. Add oil and herbs and mix well. Can be served hot or cold. Can use any herbs of your choice.

Peanut Pate

1 medium onion
4 Tblsp smooth peanut paste
2 eggs or replacer
440 g tin tomato soup
1/2 tsp sage
3/4 cup dry breadcrumbs

Place all ingredients except breadcrumbs in blender and blend till smooth. Pour into a bowl and add breadcrumbs. Pour into a greased casserole dish and bake for 1 hour or until firm. Leave to cool in the dish for 15 minutes before you turn out. Serve as sandwich filling or as a savoury with vegetables or salad.

Dried Bean Stew

1 cup raw beans - kidney beans, soy beans, brown lentils, red lentils, chick peas, cannellini beans or borolotti beans (some of each or which ever ones you like or have or use shop prepared bean soup mixes)
2 large potatoes, cubed
1 onion, chopped
1 carrot, chopped
1 piece pumpkin, cubed
2 sticks celery, chopped
3 bay leaves
pinch salt

Soak the beans overnight. Rinse well, and cook for 2 hours with salt and bay leaves, stirring occasionally to prevent sticking. Add vegetables and boil till cooked. Serve hot with toast or cold with bread.

Savoury Twists

1 sheet puff pastry
1 - 2 Tblsp butter
1 Tblsp Salad or Italian herbs
3 cloves garlic, crushed

Mix butter, herbs and garlic together. Spread evenly over the puff pastry. Cut sheet into strips approx 15mm wide, then cut strips in half. Pick up one strip at a time, pinching one end together spread side in, and twisting around 3 or 4 times before pinching the other end together. Place on shallow tray, and bake in a moderate oven till just going brown. Serve hot or cold.

Sausage Rolls

1 tin Sanitarium Nutmeat, mashed
1 onion, chopped finely
1 carrot, grated
1 small zucchini, grated
1 Tblsp gravy powder
2 Tblsp tomato paste
1 Tblsp parsley
1 cup breadcrumbs
4 sheets puff pastry

Fry onion in a little oil. Add tomato paste and nutmeat, stirring. Add a little water and the gravy powder and parsley and stir until gravy thickens. Add the breadcrumbs and separate into 8 even portions. Cut the sheets of puff pastry in half, spreading one of the portions out like a sausage along each sheet. Roll sheet, wetting edges. Cut into lengths desired and bake till pastry is golden brown.

Stewed Tomatoes

1 Tblsp olive oil
1 clove garlic, crushed (optional)
1 small onion, chopped finely
2 tins tomatoes
1 Tblsp sugar (optional)
salt to taste
1/2 tin Sanitarium Bologna, chopped

Saute garlic and onion in oil until limp, but not brown. Add tomatoes, sugar and salt and simmer for 10 minutes. Add a little cornflour mixed with water to thicken if necessary. Finally add Bologna. Serve with mashed potatoes or cooked pasta.

Gluten Piklets

1 cup milk
2 eggs or replacer
1 onion, chopped finely
1 cup gluten flour
1 tin or pkt tomato, french onion or mushroom soup

Mix milk onions and eggs together, gradually adding gluten flour mixing to make a batter. Drop dessert spoons of batter into hot greased fry pan and cook till lightly brown both sides. Then drop into boiling soup and simmer for 35 - 40 minutes.

Baked Stuffed Nutmeat

1 tin Sanitarium Nutmeat
fresh breadcrumbs
Onion, chopped
2 Tblsp linseed

Remove Nutmeat from tin without breaking. Cut a hole lengthwise about 3 - 4 cm diameter. Mix the rest of the ingredients to bake a stuffing and fill the cavity with the stuffing. Place in a baking dish, with a little oil and bake in a moderate oven until brown.

# # # # # # # # # # # #


Poor-mans Hearty Soup

2 potatoes, cubed
1 onion, chopped roughly
1/2 cup pasta
1/2 cup rice
3 cups water
salt to taste

Place ingredients in a saucepan and boil till cooked. For more flavour add a packet soup and or some herbs.

Rice Soup

1/2 cup rice
3 cups water
1 onion, chopped
salt to taste
4 cups milk

Cook slowly the rice with water for 1 hour, with the finely chopped onion. Add salt and milk, reheat and serve with parsley.

Nutolene & Corn Chowder

1 tin Sanitarium Nutolene, diced
1 onion, chopped
1 Tblsp oil
440g can creamed corn
1 L water
2 Massell Ultracube - chicken flavour
1/2 cup milk or cream
3 tsp cornflour
1 green shallot, chopped

Cook onion in oil until soft, not brown. Add corn, water, stock cubes and Nutolene, bring to the boil, and simmer for 10 minutes. Add milk with the cornflour mixed with it, and boil for a few minutes. Add shallots just before serving.

Potato Soup

1 onion, chopped
1 Tblsp olive oil
1 tsp marjoram
1 tsp sage
1 stick celery, chopped
4 medium potatoes, diced
4 cups water
1 cup milk
salt to taste

Saute onion in the oil until limp. Add the marjoram and sage and stir for another minute. Add celery, potatoes and water and boil till potatoes are tender. Using a potato masher, mash the potatoes until there are only small lumps. Add milk and salt. Serve hot with bread or toast.

Tomato Soup

6 tomatoes, sliced
1 onion, sliced
1 Tblsp sago
salt to taste
2 Tblsp parsley, chopped
1/2 cup milk

Cook tomatoes and onion in 4 cups water till tender. Strain and add sago. Boil until the sago is cooked. Flavour with salt, parsley, and milk. Heat again and serve at once. Nice with squares of toast. This soup may be varied by adding rice instead of sago.

Cream of Zucchini Soup

500g zucchini
2 cups water
1 Massell Ultracube - chicken flavour
2 sticks celery
1 large onion
1/2 cup milk

Place zucchini, water, stock cube, celery and onion in saucepan. Bring to boil, simmer 10 minutes. Mash with potato masher or blend 1/2 in blender. (At this point you can freeze this for later use and add milk after thawing.) Add milk and bring to the boil.

Sweet Corn Soup

2 large potatoes, cubed
1 onion, chopped
1 Chicken style Massell Ultracube
1 cup water
1 can each of corn kernel & cream corn
2 cups milk or substitute
1 Tblsp cornflour
1 Tblsp chopped parsley

Place first 4 ingredients in saucepan and bring to the boil. Simmer until potatoes and onions are cooked. Mix the cornflour with a little of the milk, add to saucepan along with the rest of the ingredients. Simmer for 5 minutes.

Sweet Potato Soup

750g sweet potato
1 small onion
1 stalk celery
1 Tblsp olive oil
1 Massell Ultracube - chicken flavour
1 Lt water
300 ml milk

Peel and dice sweet potatoes, chop onion and celery. Place oil and vegetables in heavy saucepan and lightly saute vegetables. Add Ultracube and water and simmer until sweet potato is quite soft, about 40 minutes. Mash with potato masher. Add milk and salt to taste and warm through.

© S. D. Goeldner.

Back to Vegetarian Diet/ Recipes Menu

© S. D. Goeldner, February, 2013. Last updated July, 2020.

Mobile, tablet, laptop, desktop, etc. friendly webpage design. Powered by w3.css