Vegetarian recipes

Tahini Salad

2009-05-19T12:40:00.002-04:00

A very quick and easy Middle Eastern salad that can be made in minutes. Sometimes I add a little cumin to this or sprinkle some cayenne pepper on the top.

Ingredients

1 (8 ounces) can Chickpeas (garbanzo Beans)
3 medium tomatoes
2 tablespoons tahini
1 tablespoon fresh lemon juice
salt

Directions

Strain the chick Peas and rinse in cold water.
Chop the tomatoes.

Mix together the chick Peas, tomatoes, tahini and lemon juice.

Add salt to taste and adjust the lemon and tahini to your liking.

Vegetarian Tofu Chili

2009-05-04T18:40:00.003-04:00

This is a delicious colourful chili with a perfect blend of many vegetables with tofu in a thick spicy tomato base. This original recipe came from Runner's World magazine, although I have altered it to suit my likings. Frying tofu gives it a more meat like texture. For those who like chili very spicy, more chili powder may be added.

Ingredients (Serves 5)

1 medium Onion, chopped
1 medium green pepper, chopped
2 cloves garlic, minced
1 teaspoon olive oil
16 ounces extra firm tofu, drained and crumbled
1 (19 ounces) can red kidney beans, drained
1 (19 ounces) can white kidney beans, drained
1 (28 ounces) can diced tomatoes
1 (14 ounces) can tomato sauce
3 medium carrots, sliced
2 tablespoons chili powder

Directions

Saute first 4 in meduium heat.

Add tofu and saute until crisp and lightly browned (10 min).

Add rest of ingredients (Beans, tomatoes, tomato sauce, carrots, and chili powder).

Boil, reduce heat and simmer 45 to 55 minutes.

Cheese Spinach Pie

2009-05-03T09:26:00.005-04:00

This is a simple one-dish meal, a cousin to Quiche Lorraine. It is just the thing needed for a night when you don't want to fuss. Since the pie can be frozen after baking, you can make this in advance to eat on nights when you don't have time to cook.
Cook Time: About 45 minutes

Ingredients (Serves: 4)

1/3 Cup chopped onion
1 tbsp. margarine
1/4 lb. sliced Swiss cheese
1 cup cooked, chopped spinach(drained)
3 large eggs
1/3-1/2 cup of milk
1/2 tsp. salt
dash pepper
9-inch pie shell

Directions

1.Cook onion in margarine until tender; cool. Lay slices of cheese over pie dough, follow with spinach, then onions.

2.Beat eggs, adding enough milk to make 1 cup. Add seasonings and pour over ingredients in the pie shell.

3.Bake in 400° oven about 35 minutes, or until a knife comes out clean. Serve piping hot.

Variations: Substitute cooked, chopped broccoli, green beans, zucchini, or peas for spinach.

Jicama Salad

2009-05-01T14:21:00.003-04:00

Jicama is a popular Latin American vegetable that tastes similar to an apple or a pear. The cilantro and lime juice give this recipe an added Latin flavor.
Cook Time : 10 minutes

Ingredients (serves 4)

1 large jicama, peeled and thinly sliced
1 small red onion, peeled and thinly sliced
2 Tbsp finely chopped cilantro
2 Tbsp finely chopped mint
3 Tbsp lime juice
1 tsp salt

Directions

1. Arrange jicama and red onion slices on a serving plate.

2. Sprinkle with salt, lime juice, mint, and cilantro.

Jicama looks like a turnip or a large radish with brown skin.
Look for jicama that are firm with dry roots and not bruised or flawed. Peel skin before eating or cooking.

Variations

Serve on top of mixed greens and drizzle with a light vinaigrette for a more traditional salad.

Curried Vegetable Pot Pie

2009-04-30T21:44:00.002-04:00

Ingredients

* 1 recipe pastry topping from Down-Home Vegetable Pot Pie
* 1 1/2 Tbs. vegetable oil
* 1 large Onion, chopped (1 1/2 cups)
* 1 clove garlic, minced
* 4 tsp. curry powder
* 1 head Cauliflower, cut in florets (4 1/2 to 5 cups)
* 1 large all-purpose Potato, peeled and diced (1 1/2 cups)
* 1 cup frozen Peas
* 1 3/4 cups vegetable broth
* 1 tsp. salt
* 1/2 cup canned crushed tomatoes or tomato puree
* 1/2 cup sour cream
* 2 1/2 Tbs. all-purpose flour

Directions

1. Prepare and refrigerate pastry. Lightly grease 10- or 11-inch deep-dish pie pan and set aside.

2. In 5-quart Dutch oven or flameproof casserole, heat oil over medium heat. Add Onion and cook, stirring often, until softened, 8 to 9 minutes. Stir in garlic and curry powder, reduce heat to low and cook, stirring, 1 minute.

3. Add vegetables, broth and salt and stir to mix well. Bring mixture to a boil. Cover, reduce heat, and simmer 4 minutes; stir in tomatoes.

4. In small bowl, mix sour cream and flour until smooth. Stir into vegetable mixture and simmer, uncovered, until thickened, 3 to 4 minutes. Transfer vegetables to prepared pie pan and let cool 15 minutes.

5. Preheat oven to 400ûF. On sheet of lightly floured wax paper, roll pastry into circle just slightly larger than pie plate. Invert pastry over pie pan, then peel off paper. Tuck edges of pastry inside edge of pan. Poke steam vents in pastry with knife. Bake until pastry is golden, 50 to 60 minutes. Let stand 10 minutes before serving.

Black Beans and Rice

2008-12-11T12:08:00.002-05:00

Black Beans and Rice
Serves: 4

Ingredients

1 1/2 tablespoons vegetable oil
1/2 medium onion, chopped
2-3 cloves garlic, pressed or chopped fine
2 cups cooked rice, cooled to room temperature
1 15 oz. can black beans, or about 2 cups of home-cooked black beans
1 cup broccoli florettes, chopped
1 cup tomato, chopped
1/2 cup mozzarella cheese, grated
2 tablespoons fresh cilantro, chopped

Directions

1. Sauté onions and garlic in vegetable oil for about 3 minutes.

2. Add broccoli, beans and rice. Cover and cook, stirring occasionally, until broccoli turns bright green.

3. Gently stir in tomato and cilantro.

4. Sprinkle cheese over mixture and let melt.

Guacamole

2008-12-11T10:51:00.004-05:00

Guacamole

Time: 15 minutes
Serves: 4

Ingredients

2 Ripe Avocados
1/2 cup chopped tomato
3 Tbsp chopped onion
Juice of half a lime
1/4 tsp salt

Directions

1. Cut each avocado in half lengthwise around the seed in the middle of the avocado.

2. Scoop the seed out of the middle with a spoon.

3. Use the spoon to scoop the avocado flesh into a bowl.

4. Mash the avocado with a fork until smooth.

5. Mix in the remaining ingredients until well combined.

Tips : Avocados must be ripe before they can be used for guacamole. A ripe avocado is black and slightly soft when touched.

Vegetable Lasagna

2008-12-08T11:08:00.004-05:00

Ingredients

1 medium zucchini, sliced
1 cup mushrooms, sliced
1 medium onion, chopped
1 clove garlic, cut in small pieces
2, 8-ounce cans tomato sauce
1 teaspoon oregano
1 teaspoon basil
1/4 teaspoon pepper
1 large tomato, chopped
l cup low-fat cottage cheese
1 cup mozzarella cheese, shredded, (try part-skim)
6 lasagna noodles, uncooked

Directions

1.Preheat oven to 400 degrees F.

2.Mix zucchini, mushrooms, onions, and garlic with tomato sauce and seasonings in a saucepan. Cover; cook 15 minutes and set aside.

3.Mix cheeses and chopped tomato. Spread one-third of sauce over bottom of 8-by 8-inch baking dish. Add half of the uncooked noodles and half of cheese mixture. Repeat layers and end with a third layer of sauce.

4.Cover tightly with foil; bake 45 minutes. Remove from oven and let stand 5 minutes before serving.

Eggplant Lasagna

2008-09-18T16:52:00.004-04:00

Ingredients (serves 4)

1 tablespoon olive oil
1 medium onion, sliced
1 clove garlic, minced
1 large tomato, sliced very thin
1 cup canned crushed tomatoes
1 1/2 teaspoons dried basil
1 1/2 teaspoons dried oregano
1/4 teaspoon salt (optional)
1 medium eggplant, sliced very thin
8 ounces shredded part-skim mozzarella cheese

Directions

1. Preheat oven to 425°F.

2. In a medium nonstick skillet, heat olive oil over medium heat. Sauté onion until tender, about 2-3 minutes. Transfer to an 8x8 or 9x13 baking dish.

3. Sauté the garlic for 1 minute. Add the crushed tomato, basil, oregano, and salt, and cook gently over medium-low heat for 10 minutes.

4. Spread a layer of this mixture over the onion layer.

5. Add a layer of eggplant and follow with a layer of tomato.

6. Sprinkle 1/3 of the mozzarella cheese over top.

7. Repeat layers of eggplant, tomato, and cheese until you use all ingredients. Finish with a layer of mozzarella cheese.

8. Cover with aluminum foil and bake for 25 minutes, or until vegetables are tender.

9. Uncover and bake 10-15 minutes, or until layer of cheese is light brown

Naan bread recipe (video recipe)

2008-09-16T19:35:00.004-04:00

How to make Naan bread, watch the video for directions. One of the best Naan bread recipe, by Manjula.

Ingredients (serves 6)

2 cups of All Purpose flour (Plain flour or maida)
1 teaspoon active dry yeast
1 teaspoon salt
1 teaspoon sugar
Pinch of baking soda
2 tablespoons of oil
2 1/2 tablespoons yogurt (curd or dahi)
3/4 cup lukewarm water
1 teaspoon of clear butter or ghee to butter the Naan
1/4 cup All Purpose flour for rolling

Golden tofu salad

2008-09-16T16:58:00.004-04:00

The Golden Tofu Salad is a delicious salad with carrots and hijiki (black seaweed used in Japanese cooking, very high in calcium)

Ingredients

3 tablespoons dried hijiki seaweed
1 cup water
12 ounces firm tofu
1 tablespoon sesame oil
1 tablespoon soy sauce or tamari
1 tablespoon sesame oil
1/2 teaspoon fresh ginger, grated
2 tablespoons rice vinegar
1/4 teaspoon sea salt
2 medium carrots, julienned
3 scallions, sliced thinly, sprinkled with
1/8 teaspoon sea salt, and pressed lightly

Directions

1. In a small saucepan, soak hijiki for 10 minutes. Once rehydrated, simmer the seaweed uncovered for 20 minutes or until the water has evaporated.

2. Remove from heat and allow to cool. Meanwhile, drain the tofu and slice the cake horizontally.

3. Place between sheets of paper towels and put on a cutting board with a heavy weight atop the tofu to press away excess water. A cast iron skillet or heavy book is ideal. Drain the tofu for at least 15 minutes.

4. Cut into cubes and brown evenly on all sides using 1 tabblespoon of sesame oil. Remove from pan and sprinkle with tamari. Set aside to cool.

5. In a large bowl, whisk together vinegar, oil, ginger, and salt. Add seaweed, tofu, and veggies. Toss well and allow flavors to marry for at least 30 minutes.

Miso Soup with Tofu and Green Onions

2008-09-12T12:47:00.004-04:00

Ingredients (serves 4)

5 cups low sodium vegetable broth
2 green onions, finely chopped
2 teaspoons grated fresh ginger root
1 clove garlic, thinly sliced
3 tablespoons light-colored miso paste
6 ounces firm tofu, drained and cut into 1/2-inch cubes

Directions (30 minutes)

1. Bring broth to a boil in a medium saucepan over medium-high heat. Stir in the green onions, ginger, and garlic. Reduce heat, cover and simmer for 10 minutes.

2. Add the miso paste and stir until dissolved. Add the tofu, cover and simmer for 10 minutes before serving

Lentil walnut veggie burgers (video recipe)

2008-09-04T16:44:00.000-04:00

How to make Lentil Walnut Veggie Burgers, watch the video for directions.

Fattoush salad

2008-09-04T16:32:00.003-04:00

Fattoush is a delicious Lebanese Bread Salad

Ingredients (serves 4)

Nonfat cooking spray
2 whole wheat pita bread rounds (6-7" in diameter)
1/2 head romaine lettuce, shredded
1 large cucumber, cubed
15 cherry tomatoes, halved
4 tablespoons fresh Italian parsley, chopped
2 tablespoons fresh mint, minced

Dressing
1/4 cup olive oil
1/4 cup fresh-squeezed lemon juice
1 clove garlic, chopped
Salt and pepper, to taste (optional)

Directions

1. Preheat oven to 350º. Cut the pita bread in half then separate the layers. Lightly spray with nonfat cooking spray then place on a baking sheet and bake for about 7-8 minutes or until golden brown. Remove from oven then break the bread into bite-sized pieces and set aside.

2. In a small bowl, whisk together all dressing ingredients and set aside.

3. In a medium bowl, add the romaine, cucumber, tomatoes, parsley, and mint. Lightly toss to combine. Drizzle the dressing over the salad and toss until well-coated.

Add the bread pieces and toss until combined then serve.

3 Bean Salad

2008-09-04T16:16:00.004-04:00

Ingredients (serves 6)
1 cup frozen cut green beans
1 15-oz. can cut wax beans
Half a 15-oz. can of red kidney beans, rinsed and drained
1/2 cup red bell pepper, chopped
1/2 cup red onion, chopped
1/4 cup white vinegar
2 tablespoons sugar
2 tablespoons vegetable oil
1/2 teaspoon dry mustard
1/2 teaspoon ground black pepper
1 clove garlic, minced

Directions
1. Cook green beans according to package instructions then drain.

2. In a large bowl, combine green beans, wax beans, kidney beans, bell pepper and onion.

3. In a medium sized bowl, whisk together the vinegar, sugar, oil, dry mustard, black pepper and garlic then pour over bean mixture.

4. Toss to combine then cover and refrigerate for at least 3-4 hours before serving.

Oven Roasted Tofu and Vegetables

2008-08-27T12:42:00.001-04:00

Ingredients

16 oz extra firm tofu, drained
3 tbsp balsamic vinegar
2 tsp vegetable oil
2 tbsp Sugar
1 clove garlic, minced
1/2 tsp each dried oregano, crushed, and salt
1 sweet red pepper, quartered
1 medium Onion, quartered
3 medium Mushrooms, quartered
chopped parsley for garnish

Directions

Cut tofu in half vertically then horizontally. Drain on several layers of paper towels to remove as much liquid as possible.

If desired, score surfaces to allow more marinade to penetrate tofu. Combine vinegar, oil, Sugar, garlic, oregano and salt; mix well.

Place tofu and vegetables in a shallow baking pan leaving enough space between the pieces for even roasting; brush with vinegar mixture.

Let stand 30 minutes, brush again and let stand 30 minutes longer. Bake tofu, pepper and Onion at 500 F 30 to 35 minutes.

Turn once halfway through baking time. Add Mushrooms during last half of roasting time.

Transfer to platter and sprinkle with parsley.

From : United Soybean Board

Healthy Banana Bread (video recipe)

2008-08-21T14:40:00.006-04:00

John Gabaldon Shows You How To Cook Healthy Banana Bread (Fat free and sugar free)

Watch the video for directions

Grilled Tofu and Mushroom Brochettes

2008-08-21T14:32:00.006-04:00

Ingredients (serves 4)
1 lemon
1 garlic clove, crushed
3 tablespoons olive oil
4 tablespoons white wine vinegar
1 tablespoon fresh rosemary, chopped
1 tablepoon cilantro, chopped
1 tablepoon fresh thyme, chopped
10 1/2 oz. package of firm beancurd (tofu)
12 oz. white button mushrooms
salt and pepper, to taste

Directions
1. Wash outside of lemon thoroughly with warm water and soap. Pat dry then grate peel and set aside. Slice lemon in half and squeeze out juice into a medium sized bowl.

2. Add the garlic, oil, vinegar and chopped herbs with the lemon juice and mix well. Add salt and pepper to taste.

3. Clean mushrooms with a damp cloth to remove any excess soil. Slice mushrooms in half and set aside.

4. Using a sharp knife, slice the tofu into medium sized chunks. Thread tofu alternated with sliced mushrooms onto metal or wood skewers. Place brochettes into a shallow pan and pour the lemon-herb marinade over the skewers, coating evenly. Cover with plastic wrap and refrigerate for 1-2 hours.

5. Prepare grill. Remove brochettes and set aside marinade for basting. Cook brochettes over a hot grill, brushing often with the reserved marinade for about 6 minutes or until cooked through.

6. Serve with an extra sprinkling of chopped fresh herbs and lemon wedges.

Cucumber yogurt dip

2008-08-21T14:07:00.009-04:00

Serve this Greek-style dip with baked pita chips or whole wheat pita bread.

Ingredients (serves 6)
2 cups plain low-fat yogurt
2 large cucumber, peeled, seeded, and grated
½ cup nonfat sour cream
1 Tbsp lemon juice
1 Tbsp fresh dill
1 garlic cloves, chopped
1 cup cherry tomatoes
1 cup broccoli florets
1 cup baby carrots

Directions
1. Peel, seed, and grate one cucumber. Slice other cucumber and set aside.

2. Mix yogurt, grated cucumber, sour cream, lemon juice, dill, and garlic in a serving bowl. Chill for 1 hour.

3. Arrange tomatoes, cucumbers, broccoli, and cucumber on a colorful platter. Serve with cucumber dip.

You can add other fresh cut vegetables : radishes, asparagus, cauliflower, or zucchini.

Sundried Tomato Hummus

2008-08-19T21:51:00.002-04:00

Hummus is a great item to take with you for lunch or for a snack. Bring along dippable veggies, such as carrots and broccoli, to eat with the delicious hummus.

Ingredients (serves 8)

2 (15 oz) cans garbanzo beans, rinsed and drained
1/3 cup fat-free yogurt
1/4 cup tahini (sesame seed paste)
3 garlic cloves
1/2 cup chopped and drained sundried tomatoes packed in oil
1 tsp dried oregano leaves
2 tsp lemon juice

Directions

1.Process garbanzo beans, yogurt, tahini, and garlic in food processor until smooth.

2.Stir in sun-dried tomatoes and herbs; season to taste with lemon juice.

3.Refrigerate two hours before serving.

Austrian Vegetarian Shepherd's Pie

2008-04-08T12:23:00.005-04:00

Ingredients

1 teaspoon Parsley
4 ounces Aduki Beans, soaked
2 ounces Brown Rice, soaked
water, for boiling
1 tablespoon Vegetable Oil
1 medium Onion, chopped
8 ounces Carrots, thinly sliced
1 tablespoon Soy Sauce
2 tablespoons Tomato Paste
1 teaspoon Garlic Powder
1/2 teaspoon Oregano
1 teaspoon Basil
1/2 teaspoon Marjoram
275 ml Bean Stock
salt & pepper
1 lb potatoes, Mashed

Directions

Wash the Beans and Rice in plenty of cold water.

Combine about 4 cups of water with Beans and rice and cook for 5o minutes or until the Beans are soft.

Drain, reserving the stock for later.

Heat oil in a Skillet.

Fry the onions for 3 minutes.

Add the carrots and cook covered for 5 minutes.

Add the cooked Beans and rice.

Stir well and let saute for a few minutes, ensuring that the mixture does not burn.

Combine the Soy Sauce, tomato paste, herbs and stock.

Mix well and pour into the skillet.

Bring to a boil, reduce heat to very low, partially cover and simmer gently for 30 minutes, stirring frequently to prevent it burning.

Add more stock if necessary.

Transfer into a casserole.

Top the cooked vegetables with mashed potatoes.

Bake in a preheated oven at 350F for 40 minutes, or until the potatoes are browned.

Serve with vegetables or a green salad.

Tofu and broccoli with peanut sauce

2008-03-12T23:28:00.005-04:00

Really delicious and nutritious. This is a Mollie Katzen recipe.

Tofu and broccoli with peanut sauce

Ingredients

The Sauce

1/2 cup unprocessed Peanut butter
1/2 cup hot water
1/4 cup cider vinegar
2 tablespoons tamari
2 tablespoons blackstrap molasses
1/2 teaspoon cayenne pepper

The Sauté

1 (1 lb) bunch fresh Broccoli
3 tablespoons oil
8 cloves garlic, minced
1 lb tofu, cut into small cubes
3 dashes salt
2 cups thinly-sliced onions
1 cup coarsely-chopped raw peanuts
2-3 tablespoons tamari

Directions

The Sauce

In a small saucepan, whisk together the Peanut butter and hot water until uniform in consistency.

Whisk in the remaining ingredients. Set aside.

The Sauté

Cut off the bottom half-inch of the Broccoli stems.

Shave off the tough outer skins of the stalks with a sharp paring knife or a vegetable peeler.

Cut the stalks diagonally into thin slices.Coarsely chop the flowerettes. Set aside.

Begin heating the large skillet.

When it is hot add 1 tbsp of the oil.

Add half the garlic. salt lightly.

Sauté over medium heat for 1 minute, then add the tofu chunks.

Turn the heat up a little, and stir-fry the tofu for 5-8 minutes.

Transfer it, including whatever liquid it might have expressed, to the saucepanful of Peanut sauce. Mix together gently.

Wipe the skillet with a paper towel, and return it to the stove to begin heating once again. Add the remaining garlic. salt lightly.

Add the onions, and some black pepper.

Sauté, stirring frequently, over medium heat, until the onions are soft.

On another burner, begin heating the peanut-tofu sauce on a low heat.
It shouldn't actually cook-it only needs to be warmed through.

Add the Broccoli and the chopped peanuts to the skillet.

Add 2-3 tbsp tamari and stir-fry over medium-high heat until the Broccoli is bright green and just tender.

Pour the heated Peanut sauce over the sauté.

Toss everything gently until everything is coated with everything else.

Serve over long-grained white or brown rice (basmati is good).

Corn Soup - Tibetan Style

2008-03-07T13:12:00.005-05:00

Corn soup is popular in Dharamsala, served with slight variations at many of the cafés and restaurants that cater to travelers in this colorful mountain town that is the heart of the Tibet community in exile.

Corn Soup - Tibetan Style

Ingredients

1/2 onion, chopped
1 tablespoon butter (or use oil if preferred)
1/4 teaspoon paprika
1 clove garlic, finely chopped
1/2 inch fresh ginger, finely chopped
1 tomato, chopped
1 square (12 oz.) firm tofu
3 cobs fresh corn and 1 tablespoon cornstarch, or one 15-oz. can creamed corn and 1/2 cup frozen (or canned) whole kernel corn, drained
4 cups water
1 green onion, chopped

Directions

Sauté the Onion in butter or oil in a soup pot until brown and soft. Add the paprika, garlic, and ginger and cook briefly. Add the tomato and the tofu, cut into small cubes, along with the water.

If using fresh corn, cut it from the cob and add it to the pot, along with the cornstarch mixed in a little extra water.

If using canned and/or frozen corn, add them both now. Bring to a boil, and simmer for a minute, stirring to prevent sticking.

Sprinkle chopped green onion on each serving.

Cabbage with Onions

2008-03-07T13:03:00.006-05:00

Cabbage with Onions (Chou Lyonnais in french) :

A tasty side dish from French Country Kitchen - Ann Hughes-Gilbey

Ingredients

1 head green cabbage or white cabbage (about 2 lbs.)
3 sliced onions
1 tablespoon butter
2 tablespoons olive oil
2 teaspoons brown sugar
1 teaspoon sea salt
black pepper (as much as you wish)
caraway seeds

Directions

Shred the cabbage, discarding the outside leaves and the stock.Plunge it into boiling salted water and cook for 3 to 5 minutes, drain and press out all moisture.

Sweat the onions in the oil, when transparent, turn up the heat to brown slightly.

Stir in the brown sugar, salt and pepper. Cook until coloured a little more, then incorporate the cabbage, reheat.

Sprinkle lightly with caraway seed, if desired, when serving.

Apple Cinnamon Couscous

2008-02-18T11:03:00.004-05:00

Ingredients

1 cup apple juice
2 tbl dried apples diced
2 tbl Raisins
1 tsp cinnamon or to taste
1/2 cup couscous

Directions

Put apple juice, dried apple, Raisins and cinnamon in a saucepan. Bring to a boil.

Stir in couscous, cover, and remove from heat.

Let stand 5 minutes.

Fluff couscous with a fork and serve.