Easy Vegetarian Recipes

John D. Furber

Master of Science, Biological Sciences, University of California, Irvine.
Bachelor of Arts, Physics and Mathematics, University of California, Santa Cruz.

[John D. Furber Home page] *** [John D. Furber Nutrition page]


Easy, Inexpensive, Nutritious

This is not a gourmet cookbook.



  • Open a bag of organic salad greens and put some into a bowl.
  • Pour on a little flax oil and balsamic vinegar.
  • Toss and serve.
For variety, add any of the following:
  • a few drops of sesame oil;
  • slices of ripe avocado or tomato;
  • fresh basil leaves;
  • pieces of raw walnuts or sunflower seeds;
  • freshly ground black pepper;
  • a little red wine vinegar;


Pressure-cooked Brown Rice

2 cups rice takes 4.5 cups drinking water
3 cups rice takes 6.5 cups drinking water
  • Get some organically grown, short grain, brown rice at a natural food store.
  • Measure rice into a pressure cooker.
  • Rinse and drain twice with clean, cold water.
  • Add measured drinking water.
  • Add some dried seaweed (e.g. kelp or Wakami) to rice.
  • Soak and rinse a couple of slices of dried astragalus root and add to rice.
  • Add a slice of dried polygonum multiflourum to rice.
  • Bring to a boil on high heat. When steam hisses out of the little hole, put on the pressure valve, turn down the heat so that it hisses gently, and set timer for 19 minutes.
  • After 19 minutes under pressure, turn off the heat, but leave the pressure cooker on the stove, under pressure, for at least 5 minutes, to allow the rice to absorb the water.
  • Serve with vegetables, tempeh, and tofu. (Discard the astragalus. Eat the seaweed.)
  • Season with
    • Shoyu or Tamari (naturally fermented soy sauce)
    • Flax oil
    • Freshly ground black pepper
  • Save the leftovers in an airtight container in the refrigerator. It will keep for about a week.


Steamed Vegetables with Tempeh-Tofu-Miso Soup

Cooking tomatoes and carrots makes the lycopenes and carotenes more available to your body.
  • Put a little water in the bottom of a saucepan. Do not use a steaming rack.
  • Put in frozen carrots and broccoli.
  • Cover and bring to a boil.
  • Wash and cut a large tomato or a couple of small ones. Add to saucepan.
  • Rinse and cut up 1/4 pound of tofu into 1/2 inch chunks. Add to saucepan.
  • Cut 1/4 pound of tempeh into 1/2 inch chunks. Add to saucepan.
  • Season as desired with Italian herbs, chopped garlic, chopped ginger, powdered turmeric root, freshly ground black pepper, or curry powder.
  • After a short time of boiling, turn off heat.
  • Stir in 2 teaspoons of miso paste. (Do not boil miso.)
Serve with any of the following:
  • Organic flax oil
  • a sprinkling of Red Star Nutritional yeast
  • sesame tahini
  • brown rice


Oatmeal Porridge with Berries, Tofu, and Tempeh

  • Get some organically grown rolled oats at a natural food store.
  • Measure 2 tablespoons (30 cc) into a saucepan or microwave pyrex glass bowl.
  • Add 2 tablespoons (30 cc) organically grown oat bran.
  • Add a few wolfberries (goji or lycii) and elderberries (1 gram).
  • Add raisens for sweetness.
  • Add 1/4 cup cubed tofu or tempeh.
  • Add 1/4 cup cubed.
  • Add 1 cup (240 mL) drinking water.
  • Cover and bring to a boil on stove or in microwave oven.
  • Turn off the heat. Add several frozen strawberries, cherries, blackberries, raspberries.
  • Allow is sit, covered, while frozen fruit melts, and while oats absorb water. Reheat if desired.
  • Pour on 1 tablespoon (15 cc) flax oil, and mix 1/2 teaspoon (2 cc) turmeric powder with the oil. Stir it in to mix throughly.
  • Stir in 1 tablespoon (15 cc) of freshly ground flax seeds.
  • Top with frozen blueberries and sliced bananas or other fresh fruit.
  • Sprinkle with ground cinnamon.
  • Serve warm or cold.


Frozen Blueberries

  • Put 1/4 - 1/2 cup of frozen blueberries in a microwavable dish.
  • Thaw in microwave oven (about 4 minutes at half power)
  • Add sliced banana and apple.
  • If desired, pour on some soymilk, sprinkle with ground cinnamon.


Contact information:

John D. Furber
johnfurber gmail
Gainesville, Florida.
[John D. Furber Home page] *** [John D. Furber Nutrition page]

© 2000 - 2015 by John D. Furber. All rights Reserved.