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Vegetarian

Red Rice with Scallions and Corn

Makes 4 servings 1 cup red rice cup scallions (white ends only) cup corn 1 cups no added salt chicken broth 1 tablespoon olive oil 1/8 teaspoon black pepper Preheat oven to 350 degrees. Rinse the rice. In the bottom of an oven ready 12-inch round pot, place the olive oil. Cook on medium heat until the oil is hot. Add the scallions and corn and cook for…

Zucchini-Orzo Soup

[IMGCAP(1)] Makes 8 servings 1 (14.5-ounce) can diced tomatoes (no salt added), with liquid 2 teaspoons vegetable broth base (recommended brand: Better than Bouillon) 1 small onion, chopped 2 carrots, sliced 3 stalks celery, sliced 2 cloves garlic, minced teaspoon black pepper 1 teaspoon dried basil 1 teaspoon dried oregano 1 cup whole-wheat orzo, dry 2 small zucchinis, sliced …

Homemade Applesauce

[IMGCAP(1)] Makes 4 servings 5 large, firm apples 1 cup water 2 lemons 2 teaspoons ground cinnamon Remove the cores of the apples and cut into quarters. Cut the lemons in half. In an 8-quart heavy pot place the apples, lemon halves, and water. Turn the heat to high and cover. Cook for 10 minutes, or until the apples are soft. Add the cinnamon. Let cool. Spoon the mixture into a…

Curried Leek-Vegetable Soup

Makes 8 servings 1 cup tomato sauce 1 medium leek, chopped (green and white parts) 1 medium carrot, sliced 2 stalks celery, sliced 2 medium zucchinis, sliced 2 teaspoons curry powder teaspoon red chili pepper flakes 2 tablespoons fresh cilantro, chopped (or 1 teaspoon dried) …

Beet, Walnut and Mache (Lambs Lettuce) Salad

[IMGCAP(1)] Makes 1 serving serving roasted beets 1 tablespoon chopped walnuts ounce blue cheese 2 cups Mache lettuce In a medium sized salad bowl, place the Mache lettuce. If the beets are cold heat in a small frying pan (include the oil from the beets). Mix together the chopped walnuts, blue cheese and beets. Add pepper if desired and serve. …

Roasted Peppers and Onions

[IMGCAP(1)] Makes 4 servings 8 mixed color bell peppers (red, yellow and orange) 4 medium Vidalia onions cup olive oil teaspoon coarsely ground black pepper Preheat the oven to 350 degrees. Peel the onions and cut them into wedges about 1/2 inch thick at the widest part. Wash and dry the peppers. To cut a pepper, slice of the top and set aside. Remove the inside seeds and as…

Black Bean Chili

[IMGCAP(1)] Makes 6 servings 6 cups canned black beans, rinsed and drained 16 ounces canned Italian plum tomatoes, no added salt 1 tablespoon olive oil 4 tablespoons chili powder 2 garlic cloves 2 tablespoons white vinegar Pour the contents of the cans of beans into a colander. Rinse under cold water for 10 minutes. Dice the garlic cloves. In a 4-quart pot brown the garlic and olive oil on low heat.…

Brown Rice, Chickpea, and Kale Salad with Ginger-Tahini Dressing

[IMGCAP(1)] Makes 8 servings 2 cups cooked brown rice (short or long grain), cooled 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained 5 cups finely chopped kale cup dried cranberries (or raisins) Juice and zest of 1 lemon 1 tablespoons red wine vinegar 3 tablespoons tahini (sesame-seed paste) 1 teaspoon freshly grated ginger teaspoon smoked red paprika Sea salt and black pepper (as desired) …

Apple Cinnamon Steel Cut Oatmeal

[IMGCAP(1)] Makes 4 servings Equipment: Double Boiler 1 cup steel cut oats 1 medium apple with skin 1 tablespoon ground cinnamon 1 cup nonfat milk In the top half of a double boiler, place the oats and 4 cups of water. Fill the bottom half with water. Be sure not to overfill. Turn the heat to medium high. Cook for 15 minutes stirring occasionally. Cut the apple into 1/2 inch wedges…

Basil Roasted New Potatoes

[IMGCAP(1)] Makes 4 servings 12 red new potatoes 2 tablespoons olive oil teaspoon coarsely ground black pepper 20 washed basil leaves Preheat the oven to 425 degrees. With a paper towel wipe any dirt off of the potatoes. Cut them in half. Mix together the potatoes, olive oil, pepper, and the whole basil leaves in a bowl. …

Stuffed Eggplant with Miso and Quinoa

[IMGCAP(1)] Makes 4 servings 2 small eggplants 1 teaspoon olive oil red onion, diced 2 cloves garlic, minced 1 teaspoon minced ginger 1 bell pepper (green, yellow, or red), diced 1 cup mushrooms (e.g., oyster, shiitake, brown), diced 1 teaspoon parsley flakes 2 tablespoons reduced-sodium red miso paste 1 tablespoon reduced-sodium soy sauce 1 tablespoon rice vinegar 1 cups cooked quinoa 1 cup cooked kidney beans, rinsed and drained 1 tablespoon…

Greek Yogurt Breakfast Parfait

[IMGCAP(1)] Makes 1 Serving 5 ounces plain Greek yogurt 1 tablespoon ground flaxseed 2 tablespoons frozen or fresh blueberries teaspoon clover honey Combine all ingredients in a bowl and serve. Nutritional information per serving: 150 calories, 2. 5 g fat, 0 g saturated fat, 0 mg cholesterol, 60 mg sodium, 17 mg carbohydrates, 3 g fiber, 17 g protein.…

Vegetable-Bean Fajitas

[IMGCAP(1)] Makes 4 servings (2 tortillas per serving) 2 teaspoons extra-virgin olive oil 1 large onion, sliced 1 green bell pepper, sliced 1 red bell pepper, sliced 2 small zucchinis, sliced 4 ounces fresh mushrooms, sliced 2 cloves garlic, minced jalapeo pepper, finely diced 1 tablespoon fresh lemon juice 1 teaspoon cumin 1 teaspoon chili powder cup chopped fresh cilantro 2 cups unsalted cooked beans (e.g. pinto,…

Edamame and Bok Choy Rice Bowl

Makes 4 servings 3 cups brown rice, cooked 1 tablespoon sesame oil 1 red bell pepper, sliced 2 cups frozen edamame (shelled) 6 ounces (about 5 heads) baby bok choy, coarsely chopped 2 tablespoons reduced-sodium soy sauce Cook brown rice in pot or rice cooker according to package directions. While rice is cooking, heat sesame oil in a saut pan, skillet, or wok. Add sliced bell pepper and edamame, and saut…

Mediterranean Artichoke-Chickpea Bake

Makes 6 servings 1 cups cooked spelt (prepared according to package directions) 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained 1 (12-ounce) jar marinated artichokes, drained 1 cup frozen peas cup olives (e.g. Spanish, Kalamata), rinsed and drained cup low-sodium marinara sauce 1 clove garlic, minced Pinch black pepper 1 teaspoon oregano …

Cucumber Salad

[IMGCAP(1)] Makes 4 servings 4 Persian cucumbers, thinly sliced 2 plum tomatoes, chopped red onion, diced 2 tablespoons chopped fresh cilantro or parsley 2 tablespoons chopped fresh mint Juice of lemon Pinch each of black pepper and cumin Mix all ingredients together. Chill before serving. …

Poached Pears with Raspberry Sauce

Makes 4 servings 4 firm ripe pears 1 cup water 1 cup white wine 1 vanilla bean cup granulated sugar 2 lemons (juice and peel) 1 bag frozen raspberries Bring the water, wine, whole vanilla bean, and sugar to a slow simmer in a saucepan large enough to later hold the pears. Using a lemon zester or a sharp knife, zest the lemons. Squeeze the lemons. Place the…

Waldorf Salad

[IMGCAP(1)] Makes 4 servings 2 large green or other firm apples cup diced celery cup chopped walnuts 1 cup green or red seedless grapes 1 cup Greek non-fat plain yogurt 1 tablespoon lemon juice Peel, core and dice the apples into inch pieces. Cut the grapes in half. Coarsely chop the walnuts. …

Tomato and Avocado Salsa

[IMGCAP(1)] Makes 4 servings 1 medium ripe avocado 30 cherry tomatoes (about 1 container) cup olive oil 1 clove garlic 10 fresh basil leaves teaspoon coarsely ground pepper Slice the garlic into razor thin slices. In a medium sized bowl place the olive oil, garlic and pepper. Slice each tomato in half and add to the bowl. Peel the avocado and cut into 1 inch cubes. Add to the…

Salt Substitute

[IMGCAP(1)] Makes 10 servings cup olive oil 1/8 teaspoon coarsely ground black pepper 1 garlic clove teaspoon red pepper flakes 5 leaves of fresh basil Chop the garlic and basil until fine. Mix garlic, basil, pepper, red pepper, and olive oil in a bowl or jar. …