Retriever Recipes - Vegan and Vegetarian Student Cookbook

RecipesR E T R I E V E R

FEATURING INGREDIENTS
FROM TRUE GRIT’S

VEGAN & VEGETARIAN
STUDENT COOKBOOK

Welcome

Whether you are a vegan, vegetarian, or simply looking to incorporate more plant-based dishes in your eating
pattern – this recipe book is for you! We know how important it is to have an inclusive environment within the
UMBC community, especially a healthful one where everyone can make food choices that’s best for their own
personal health and well-being.

As your campus registered dietitian, I partnered with True Grits Executive Chef, Rachel Faulkner, and took on the
task of creating this recipe book using only ingredients that are regularly served in the dining hall. In this recipe
book you will find recipes for both vegans and vegetarians, as well as tips to modify the recipes and make it your
own. Our goal with this recipe book is simple: to show the number of different vegan/vegetarian options that can
be made right on campus and to inspire creative food choices within the UMBC community.

As you browse through the book you will find the recipes coded:

Two leaves for vegan recipes
One leaf for vegetarian recipes, which may contain eggs and/or dairy.

Many of our recipes include tips at the end of how to modify the recipe too. Some vegetarian recipes can be
modified to become a vegan recipe, while some recipes may provide tips for individuals that may need to
avoid gluten. Look out for the for these tips. Please note that while we make every effort to avoid gluten
cross-contamination, there is always the potential for cross-contact with other gluten containing food items,
particularly in our self-serve facilities. We encourage guests to speak to the chef, manager, or myself regarding
any questions about the ingredients contained in the food being considered.

This book showcases just a few of the many recipe ideas you can create in the dining hall. All it takes is a little
exploring and some help from our dining staff. The measurements and ingredients can be easily modified or
substituted according to your flavor preferences. Have fun with it!

We know the needs of the community will change, and as we learn more about these needs we will continuously
look to update this recipe book too. Stay up to date by following us on social media. If you have a recipe idea –
let us know!

UMBC Dining Instagram/Twitter/Snapchat: @umbcdining
Dietitian Instagram/Twitter: @umbc_dietitian

Best, NicAorlceilla
Nicole Arcilla, MS, RDN, LDN
UMBC Campus Dietitian

meet your

CHEFS

TIM DUNN RACHEL FAULKNER
CAMPUS EXECUTIVE CHEF TRUE GRIT’S EXECUTIVE CHEF

I’m happy to be joining the team here at Rachel is a talented culinarian with
UMBC! I have over 25 years of culinary over 20 years of experience at UMBC!
training. I want to make each day different
and unique from our first guest to our In her free time she enjoys cooking
and spending time with her children.
last! Bon Appetit!

For a complete list of daily vegan and vegetarian options at True Grit’s, visit: dineoncampus.com/umbc
and go to What’s on the Menu and filter by “Vegan/Vegetarian”

CoTAnBtLEenOFts

5 - 7 // B R E A K FA S T
8 - 15 // E N T R É E S
9 // S A U C E S A N D D I P P I N G
16 - 17 // S W E E T S

BREAKFAST

Cheesy Chesapeake Breakfast Bowl

Ingredients
6 oz – 1 ladle hot cereal
¼ cup vegan cheese
¼ cup diced onions
¼ cup broccoli
¼ cup diced tomatoes
Old Bay Seasoning to taste

Instructions
1. Pour hot cereal into a bowl. Go to myPantry and add vegan cheese to bowl while still hot to allow
the cheese to melt. Stir gently.
2. Go to attendant at myPantry and have them sauté the remaining ingredients, except the seasoning.
Add cooked vegetables to bowl. Season to taste.

Chia Seed & Banana Toast

Ingredients
1 slice toast* of your choice
1 Tbsp nut butter
1 banana
1 tsp of chia seeds

Instructions
1.Go to myPantry and select bread of your choice, then toast. Spread nut butter of your choice, then
top with sliced banana.

*Avoiding gluten? Swap out the toast with gluten-free choice at G8

Protein Power Yogurt Bowl

Ingredients
1 cup yogurt
½ cup Nature Valley low-fat fruit granola
1 Tbsp chia/flax seeds
1 Tbsp nuts
1 Tbsp sunflower seeds
2 Tbsp peanut butter

Instructions
1. Take salad bowl and scoop 1 cup yogurt into bowl.
2. Add about ½ cup granola. Top with remaining ingredients.

6 // R E T R I E V E R R E C I P E S

Savory Hot Cereal Bowl and Hot Sauce

Ingredients
6 oz – 1 ladle hot cereal
½ cup scrambled eggs
¼ cup spinach leaves
¼ oz diced tomatoes
¼ oz mushrooms

Instructions
1. Pour hot cereal into a soup bowl.
2. Take to myPantry and have scrambled eggs cooked with vegetables and add to bowl of grits. Add
hot sauce to taste.


Veggie Supreme Bagel Sandwich

Ingredients
1 bagel*
¼ cup shredded cheddar cheese
1 Tbsp sliced tomatoes
1 Tbsp onions
1 Tbsp green pepper
1 Tbsp mushroom

Instructions
1. Select bagel of your choice at myPantry. Toast bagel if desired.
2. Ask attendant at myPantry station for the remaining ingredients and cook on grill. Use as topping for
bagel.

*Avoiding gluten? Use Udi’s bagels in place of regular bagels.
Make it vegan: use vegan cheese found in the myPantry fridge.

7

ENTRÉES

drSeAsUCsEiSn&gs

Culinary experts will agree – adding a sauce or dressing can really make a dish, regardless of your eating pattern.
At True Grits we have a number of different ingredients for you to experiment with and make your very own
sauce or dressing.

Creating your own recipe is simple, just follow this template:
Oil + Additional liquid (vinegar, yogurt, kefir, or even fresh fruit juices) + Spices

++

How much of each one do you need? Start with small amounts and add ingredients in little by little tasting as you
go. In the end, the amounts will be entirely up to you and your flavor preferences! These sauces and dressings
will go great with just about any salad or dish. Have fun with it!

Bagel Hummus Pizza

Ingredients
1 bagel*
4 Tbsp hummus of your choice
1 Tbsp black olives
2 Tbsp tomatoes
1 Tbsp red onion
1 Tbsp feta
Olive oil
Salt and pepper to taste

Instructions
1. Go to myPantry, slice bagel of your choice in half. Toast bagel.
2. Spread 2 Tbsp of hummus on each cut bagel.
3. Go to Fresh Market and top each bagel with olives, tomatoes, red onion, and feta. If cherry tomatoes
are being served, slice each 3-4 pieces in half.
4. Drizzle each pizza with olive oil. Season with salt and pepper.

*Avoiding gluten? Use Udi’s bagels in place of regular bagels
Make it vegan: use vegan cheese found in the myPantry fridge.

Egg and Vegan Sausage Wrap with Salsa

Ingredients
1 flour tortilla
½ cup scrambled egg
2 vegan sausage links
1 tsp onions
1 tsp diced tomatoes
1 tsp green peppers
1 tsp spinach
1 Tbsp salsa

Instructions
1. Ask the attendant for a flour tortilla and the Vegan Sausage. Have them chop your sausage and
sauté your vegetables on the grill.
2. Place all the ingredients into the warm tortilla, then top with salsa.
3. Fold sides and wrap.

Make it vegan: use vegan cheese found in the myPantry fridge.

10 // R E T R I E V E R R E C I P E S

Double Bean Wrap

Ingredients
1 tortilla wrap
4 Tbsp hummus of your choice
¼ cup beans of your choice
2 Tbsp black olives
2 Tbsp tomatoes
Sliced bell peppers, as needed
Shredded romaine lettuce, as needed

Instructions
1. Ask the attendant at the deli station for the wrap. Lay tortilla flat. Spread hummus evenly through
center of tortilla, while leaving an inch from the edge.
2. Add the remaining ingredients from Fresh Market. Layer lettuce, bell peppers, and tomatoes. Top
with beans and olives. Fold sides and wrap.

Greek Salad with Chickpeas

For the dressing
1 Tbsp hummus of your choice
1 Tbsp balsamic vinegar
1 Tbsp olive oil

Instructions
Add ingredients to small soup bowl and gently stir.

For the salad
1 cup spinach
¼ cup chickpeas
¼ cup chopped cucumbers
¼ cup chopped olives
¼ cup diced red onion
¼ cup chopped tomatoes

Instructions
Gather all ingredients from Fresh Market and place in large soup bowl. Pour dressing over salad.

11

Loaded Veggie Pasta Bowl

Ingredients
4 oz whole wheat pasta
4 oz marinara sauce
¼ cup mushroom
¼ cup broccoli
¼ cup cauliflower
¼ cup bell pepper
1 Tbsp olives
Grated parmesan to taste

Instructions
1. Go to Hearth Stone Ovens and add pasta and sauce to large bowl.
2. Add remaining ingredients from Fresh Market. Gently stir until sauce covers all ingredients.

Make it vegan: Omit parmesan from recipe.

Open-Faced Maryland Crab Cake Sandwich

Ingredients
1 slice bread of your choice
4 oz tofu
1 oz hardboiled egg, diced
1 pack crackers
1 tsp yellow mustard
1 Tbsp mayonnaise
Old Bay seasoning to taste

Instructions
1. Go to myPantry and toast 1 slice of bread of your choice.
2. Go to Fresh Market and gather remaining ingredients in a bowl, except pack of crackers. Mash all
ingredients using a fork to your desired consistency and mix until blended.
3. Sprinkle toast with shreds of romaine lettuce. Add Maryland Crab Cake mix on top.
4. While still in packet, crumble crackers. Sprinkle on top of sandwich for added crunch.

Make it vegan: Omit hard-boiled egg from recipe. Use vegan mayonnaise found in the
myPantry fridge.

12 // R E T R I E V E R R E C I P E S

Protein-Packed Quinoa Bowl

For the dressing
2 Tbsp plain kefir
1 Tbsp apple cider vinegar
1 tsp honey

Instructions
Gather ingredients from fridge at myPantry, and pour into small cereal bowl. Stir gently.

For the bowl
1 cup spinach
¼ cup broccoli florets
¼ cup corn kernels
¼ cup chickpeas
¼ cup quinoa
1 Tbsp nuts
1 Tbsp sunflower seeds

Instructions
Add ingredients to large salad bowl. Pour dressing over salad.

Power Wrap

Ingredients
1 tortilla wrap
4 Tbsp hummus
2 oz tofu
2 oz beans
1 oz spinach
1 oz cucumbers
1 oz cheese of your choice

Instructions
1. Ask the attendant at the deli station for the wrap. Lay tortilla wrap flat. Spread hummus evenly,
leaving about 1 inch from the edge.
2. Add tofu (cut into smaller pieces if needed) and remaining ingredients to wrap. Fold sides and wrap.

Make it vegan: substitute cheese with shredded vegan cheese found in the myPantry
fridge.

13

Spicy Asian Bowl

For the dressing
1 Tbsp sesame ginger dressing
1 Tbsp soy sauce
Garlic Chili Sauce to taste

Instructions
Gather sesame ginger dressing from Fresh Market. Gather remaining ingredients from myPantry. Pour
into small soup bowl and gently stir together.

For the salad:
1 cup lettuce
¼ cup broccoli
¼ cup carrots
¼ cup red and green bell peppers
¼ cup red onions
¼ cup mushrooms
¼ cup tofu

Instructions
Gather all ingredients from Fresh Market and place in large soup bowl. Pour dressing over salad.

Sweet Spinach Salad

Ingredients
1 cup spinach
½ cup fresh cut fruit
2 Tbsp chopped nuts
2 Tbsp sunflower seeds
¼ cup feta cheese
2 Tbsp raspberry vinaigrette dressing

Instructions
Gather ingredients from Fresh Market and add to large salad bowl. Pour dressing over salad.

Make it vegan: substitute feta cheese found in the myPantry fridge.

14 // R E T R I E V E R R E C I P E S

Tempeh Buddha Bowl with Creamy Peanut Sauce 15

For the dressing
1 Tbsp peanut butter
1 Tbsp milk
1 Tbsp soy sauce
1 tsp apple cider vinegar

Instructions
Gather ingredients from fridge at myPantry. Add to small cereal bowl and stir gently.

For the bowl
¼ cup quinoa
¼ cup lentils
¼ cup red and green bell peppers
¼ cup grated carrots
¼ cup romaine lettuce
¼ cup mushrooms
1-2 Tbsp red onions

Instructions:
Gather ingredients from Fresh Market and add to large salad bowl. Pour dressing over bowl.

Make it vegan: substitute the milk with one of our many dairy alternatives found in the
myPantry fridge.

Vegan Chesapeake Bay Cobb Salad

For the dressing
2 Tbsp vegan mayonnaise
1 tsp Old Bay seasoning
Pepper (to taste)

Instructions
1. Gather vegan mayonnaise from fridge at myPantry and add to small cereal bowl.
2. Add Old Bay seasoning from Deli Station and pepper to taste from condiments station. Stir gently.

For salad
1 cup lettuce
¼ cup chickpeas
¼ shredded carrots
¼ cup red bell pepper
¼ cup corn
¼ cup cucumber
¼ cup cherry tomatoes

Instructions
Add ingredients to salad bowl. Pour dressing over salad.

SWEETS

Apple Pie Bowl

Ingredients
6 oz – 1 ladle oz cooked oatmeal
1 Tbsp nuts
1 Tbsp escalloped apples
Cinnamon sugar blend to taste

Instructions
Pour oatmeal into a soup bowl. Take to myPantry and add escalloped apples and lightly dust with
cinnamon sugar blend. Add nuts from Fresh Market.

Fruit Salad with Honey Yogurt Sauce

Ingredients
½ cup fresh cut fruit of your choice
½ cup vanilla flavored yogurt
1 Tbsp orange juice
½ tsp honey
1 Tbsp shredded coconut

Instructions
Place fresh fruit in a bowl. In a small bowl mix yogurt orange juice and honey. Pour over fruit and top
with coconut.

Sweet Fruity Wrap

Ingredients
2 oz yogurt of your choice
2 oz sliced banana
2 oz other fruit of your choice
1 flour tortilla

Instructions
Ask attendant at deli station for wrap. Go to SweetTreats and add yogurt of your choice. Add sliced
banana and other fruits to the wrap. Fold slides and wrap.

17

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