prolog

GUIDE Things to know when starting a vegetarian diet

Introduction to vegan ingredients
Grains/Beans/Nuts | Dried Foods/Seaweed | Seasonings/Sauces | Commercial Products

Plant-based sources of nutrients

Carbohydrates | Fat | Protein | Dietary Fiber | Vitamins and Minerals

Useful seasoning and vegetable side dishes to make

All-purpose vegetable soup | Boiled soybeans | Almond cheese powder | Tofu mayonnaise | Cashew cream | Garlic chive pesto | Carrot lapé | Pickled radish | Pickled onions | Dried radish tsukemono | Simmered hijiki beans | Grilled soybeans | Grilled tempeh | Garlic chili oil and coriander tofu noodle salad | Pie hwanggwa | Braised potato tofu

PART1.
A hearty breakfast that warms your heart

Overnight Oatmeal | Soy Milk Yogurt | Bean Porridge | Sweet Pumpkin Porridge | Perilla Seed Oatmeal Porridge | Green Onion Potato Soup | Radish Cream Soup | Cabbage Bean Soup | Apple Kale Cabbage Smoothie | Spinach Avocado Smoothie | Whole Wheat Pancakes

PART2.
Easy-to-prepare lunch menu

Tofu and cabbage ssambap with soybean paste | Mushroom Chungmu Gimbap | Vegetable-topped fried tofu | Eolgal-fried rice | Garlic chive and soboro rice bowl | Cabbage rocket sandwich | Carrot lape tofu tender sandwich | Sweet pumpkin sandwich | Tofu chips with avocado salsa | Garlic chive pesto pasta

PART3.
Dinner to comfort you after a hard day

Real Gamjatang | Vegetable Radish Soup | Cabbage and Tofu Soup | Soft Tofu Tomato Soup | Radish and Higashi Rice | Stir-fried Lettuce | Zucchini Rice Bowl | Seasoned Tofu Rice Bowl | Onion Steak Rice Bowl | Braised Inari Kimbap | Carrot and Water Parsley Kimbap | Cucumber and Avocado Kimbap | Perilla Leaf Cold Pasta | Higashi Aglio Olio | Spicy Radish Pasta | Stir-fried Celery Rice Noodles | Stir-fried Cabbage Noodles | Kimchi Bibim Guksu | Inari Glass Noodles

PART4.
Special dishes to make your weekend a little more special

Bracken pot rice | Green onion stir-fry | Spicy pancake | Stir-fried white pyogo (vegan sundae) | Peanut butter kongguksu | Stir-fried radish and radish tteokbokki | Cabbage flat dumplings | Korean chive kimbap | Eggplant fried tofu rice bowl | Vegetarian jjambbong | Vegan soybean jjajang | Celery boiled dumplings with soy sauce | K-hummus and vegetable sticks | Sweet potato tortilla pizza & whole wheat tortilla recipes | Chickpea cabbage rolls | Cucumber gazpacho | Miso cream risotto | Tomato gochujang pasta | Tofu katsu sandwich | Soft tofu miso ramen

PART5.
Vegan table setting and desserts with good people

K-Hummus Tacos | Eggplant Patty Burger & Soy Milk Burger Buns | Tempeh Spinach Pizza | Carrot Crust Pizza | Mushroom Al Ajillo | Mushroom Gravy Pasta | Vegan Sushi | King Mushroom Sweet and Sour | Gyeongjang Beoseul | Fish-flavored Eggplant Fritters | Mushroom Bulgogi Stew | Whole Wheat Baguette | No-Bake Peanut Butter Pie | Vegan Walnut Pie | Apple Crumble

PART 6 Sometimes, it's time to relax with a drink, vegan snacks

Green Onion Vinaigrette | Cashew Cheese Plate | Marinated Eggplant Tapas | Okonomiyaki | Single-Serving Yangjangpi | Grilled Beans and Stir-Fried Bok Choy Noodles | Stir-Fried Mung Bean Sprouts | Fried Red Peppers | Mushroom Raw Fish Soup | Tempeh Egg Soup

4-Week Vegetarian Meal Plan

Week 1 Shopping List and Nutrition Facts
Week 2 Shopping List and Nutrition Facts
Week 3 Shopping List and Nutrition Facts
Week 4 Grocery List and Nutrition Facts

Vegan Recipes That Fill You Up with Nutrients

Where to buy vegan ingredients

From the popular recipe 'Perilla Leaf Cold Pasta'
Vegan Korean, Japanese, Chinese, Western, and even baking
101 Vegan Recipes That Are Both Healthy and Delicious

The vegetarian menus in this book break the conventional concept of vegetarianism.
We recreate familiar dishes in a delicious and stylish way using only vegetarian ingredients, such as seasoned sundubujang inspired by seasoned crab, shiitake mushroom mulhoe that replaces the texture of fish with shiitake mushrooms, and tempeh egg soup that uses tempeh to create not only the appearance but also the taste.
From a hearty breakfast, a lunch menu that's perfect for a packed lunch, to a dinner menu that washes away the day's fatigue, you can fill your day with a whole vegetarian meal without any worries.
It includes a variety of dishes, including desserts like vegan walnut pie and no-bake peanut butter pie, as well as alcohol-friendly dishes like cashew cheese plates and okonomiyaki.

The reason why author Jeong Go-me can create such unique menus that are different from existing vegan dishes is because of his consistent research and accumulation of cooking data over many years.
He has been thinking about how to make meat dishes using only vegetables, not just Korean food, by referring to YouTube videos and books from other countries.
However, most of the ingredients used in cooking are faithfully domestically produced.
Because no dish can imitate the freshness and rich flavor of seasonal ingredients.
Thanks to this, we were able to create a list of 101 dishes that are both rich and delicious.

The prejudice that a vegetarian diet alone is incomplete in nutrition
Commercial products that help with easy cooking and analysis of food ingredients by nutrient,
A complete guide for vegetarians starting with a one-month (4-week) vegan meal plan.

The first thing that anyone who starts a vegetarian diet worries about is nutritional imbalance.
The challenge lies in figuring out how, what, and how much to eat every day.
However, if you look at each vegetable individually, it is rich in carbohydrates, fat, and protein, and if you cook it according to this ratio, you can maintain a healthy diet with nutritional balance just by eating vegetables.
The introduction of the book provides a list of food sources that provide essential nutrients such as carbohydrates, fats, proteins, and minerals, helping you fill in any nutritional gaps.
Soybeans, the most well-known source of protein in vegetarian diets, have recently been released in various products such as tofu, tofu skin, and tempeh. This book introduces various dishes using soybeans to help you easily achieve a vegan diet.
Additionally, a 4-week meal plan based on 101 recipes was created, providing a detailed guide to help you prepare meals efficiently without wasting ingredients.
For those who are still new to veganism, we've also included links to where to buy vegan ingredients, both online and offline, on the last page.

In the prologue, author Jeong Go-me says, “For now, I think the most effective way to maintain a vegetarian diet is to cook my own food,” and “Determining where the ingredients come from and how much of which ingredients I will eat, rather than leaving the entire process to someone else, is what symbolizes me as an independent person.”
In that sense, this book is not just a simple vegan cookbook, but a friendly travel guide for those starting the unfamiliar journey of veganism.
By silently following the instructions, even beginners can easily take a step closer to becoming a healthy, heartwarming, and environmentally conscious vegan.