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50 easy vegetarian meals from 12 countries, built for students living away from home. One pan, 20 minutes, 100% eggless — and every recipe tells you exactly how much protein it gives you.
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Format
2 PDFs — print edition (114 pages, US Letter) and a lighter screen edition for phones
File size
41.6 MB
Requirements
Any PDF reader. Print it at home or read it on a phone or tablet. No app, no account, nothing to install. You need one pan and a hob or hotplate; no oven is used anywhere in the book.
What's included
That sentence is the whole book.
You have one burner, one pan, maybe a kettle and a microwave. You have about twenty minutes and about half the money you wish you had. And somewhere underneath it all is a quiet worry that you are living on instant noodles and losing muscle.
This is fifty meals that fix that, from twelve countries, so you never eat the same dal twice in a week.
Not a vague promise — the actual figures, printed on the page:
PROTEIN · TIME · PANS
They run from 14 g to 35 g a serving. Most take 20 minutes. Almost every one uses a single pan, and nothing in this book needs an oven — because most student kitchens don't have one.
India · paneer bhurji, soya chunk curry, rajma, chana masala, moong dal chilla, palak paneer China · mapo tofu, kung pao tofu, hot and sour soup, dan dan noodles, silken tofu with scallion oil Korea · sundubu jjigae, dubu kimchi, kimchi fried rice, dubu jorim, bibimbap Japan · agedashi tofu, miso soup, natto rice bowl, Japanese curry, cold soba United States · black bean burger, cottage cheese mac and cheese, protein overnight oats, chili sin carne, loaded sweet potato Turkey · mercimek çorbası, mercimek köftesi, bulgur pilavı, fasulye pilaki, haydari Italy · pasta e ceci, pasta e fagioli, ricotta and spinach pasta, Tuscan beans and kale
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Sign in to reviewAnyone can write "vegetarian" on a cover. This book was built by someone who actually went looking:
Dairy is in: paneer, curd, yogurt, cheese.
Every recipe ends with "If you remember one thing" — the single detail that decides whether it works:
Mashing a quarter of the beans is the only difference between bean soup and rajma.
Twenty minutes on the onions. There is no shortcut and no version of mujadara that works without them.
Dried chickpeas, soaked, never cooked and never tinned. This is the only non-negotiable instruction in the book.
Where something needs equipment you may not have, the book says so and gives you the way round it. The chilla recipe tells you what to use instead of a blender — and exactly how much protein you give up by doing it.
Protein figures are calculated from the quantities given and are approximate; they will shift if you change the amounts. This is a cookbook, not nutrition or medical advice.
