IT One First

52#African-Style Vegetarian Stew

Ingredients

• 4 small kohlrabies, peeled and cut into chunks
• 2 sweet potatoes, peeled and cut into chunks
• 1 large onion, chopped
• 2 zucchini, sliced thick
• 5 fresh tomatoes or 16 ounces canned
• 1 (15 ounces) can garbanzo beans, liquid included
• 1/2 cup couscous, or bulgur wheat
• 1/4 cup raisins, dark or golden
• 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cumin
• 3 cups water

Procedure

Combine all the ingredients in a large saucepan. Bring to a boil, lower the heat, and simmer until the vegetables are tender for about 30 minutes.

NOTE: Serve the couscous separately, if desired. Parsnips may be substituted for the kohlrabi.

53#Aztec Platter

Ingredients

1 cup quinoa

1/2 cup corn, cooked

1 lemon, juiced

3 scallions, minced

1 tablespoon olive oil

1 1/2 cups pinto or kidney beans, cooked

1 cup tomatoes, diced

1 tablespoon balsamic vinegar

1/4 cup parsley, chopped

Pumpkin seeds

Olives

Bell peppers

Procedure

Cook quinoa according to directions. Fluff with a fork, let cool. Mix with corn, lemon juice, scallions, and oil. Combine beans, tomatoes, vinegar, and parsley and toss.

Transfer quinoa-corn salad onto the center of the platter. Make a well in the center and mound bean salad into well. Sprinkle with pumpkin seeds. Arrange olives and strips of pepper or pimientos around the rim.

54#Wicked Hot Chili

Source: OK, So Now You're A Vegetarian

Ingredients

• 2 tablespoons vegetable oil
• 1/2 cup chopped onion
• 1 stalk celery, coarsely chopped
• 2 cloves garlic, minced
• 1/2 jalapeno pepper, finely chopped
• 1/2 green bell pepper, finely chopped
• 1 (14 1/2 ounce) can stewed tomatoes
• 1 (3.8 ounces) can slice black olives
• 1 tablespoon anchovy-free Worcestershire sauce
• 1/3 cup TVP (textured vegetable protein)
• 1 tablespoon chili powder
• 1/4 teaspoon red pepper flakes or cayenne pepper
• 1 1/4 teaspoons ground cumin
• 1 1/2 cups V-8 or other tomato juice
• 1/2 cup water
• 1 (15 ounces) can of black beans, drained
• 1 (15 ounces) can chili beans, drained
• Salt and freshly ground pepper, to taste

In a heavy-bottom soup pot, heat the oil over medium heat. Saut

55#Company Couscous

Ingredients

• 1 cup couscous
• 1 cup boiling water
• 3 tablespoons olive oil
• 1 clove garlic, minced
• 1/4 cup diced red bell pepper
• 4 green onions, sliced
• 1 cup cherry tomatoes
• 1 cup fresh basil leaves
• 1 pinch salt
• 1 pinch ground black pepper
• 1 dash balsamic vinegar
• 1/4 cup grated Parmesan cheese

Procedure

Preheat oven to 350 degrees F. Stir couscous into boiling water and return water to a boil. Cover and remove the pot from heat. Let stand 5 minutes, then fluff with a fork.

While the couscous is cooking, heat oil in a large skillet over medium heat. Stir in garlic, green onions, and peppers; saut

56#Black-Eyed Pea and Vegetable Stew

Source: The Healthy Cook

Ingredients

• 1 tablespoon canola oil
• 1 cup chopped onions
• 1/2 cup sliced celery
• 4 cloves garlic, minced
• 1 potato, peeled and cubed
• 1 cup chopped turnips
• 1 cup sliced carrots
• 1 can (28 ounces) reduced-sodium crushed tomatoes
• 3 cups cooked or canned black-eyed peas
• 1 1/2 cups fresh or frozen corn
• 2 tablespoons steak sauce
• 2 tablespoons chili sauce
• 1 tablespoon molasses
• 1 tablespoon cider vinegar
• 1 tablespoon cornstarch
• 4 drops hot pepper sauce

Procedure

In a large saucepan over medium heat, warm the oil. Add onions, celery and garlic. Saut

57#Garlic, Garbanzo, and Spinach Soup (T&T)

Procedure

We had this for supper earlier in the week - I thought it was outstanding. I have modified the recipe somewhat to reduce the fat. (The original recipe used twice the amount of olive oil and heavy cream instead of the fat-free half-and-half or soymilk). I served it with toasted whole wheat bread.

Source: Adapted from The Best-Ever Vegetarian Cookbook by Nicola Grimes

Yield: 2 1/2 quarts

Ingredients

• 2 tablespoons olive oil
• 2 onions, coarsely chopped
• 8 cloves garlic, crushed (or 4 teaspoons minced garlic)
• 4 teaspoons ground cumin
• 4 teaspoons coriander
• 8 cups water
• 3 vegetable bouillon cubes
• 4 large potatoes, peeled and cubed
• 1 (30 ounces) can garbanzo beans, drained
• 2 tablespoons cornstarch
• 1 1/2 cups fat-free half-and-half (or soymilk)
• 1/4 cup tahini
• 1 (10 ounces) package frozen spinach (leaves or chopped)
• Salt, to taste
• Cayenne pepper, to taste

Heat the oil in a large saucepan over medium-high heat. Saut

58#LuAnn's White Chili with Hominy

I return to this hearty vegetarian white chili recipe again and again. It is one of the healthier recipes I've developed, that everyone seems to truly enjoy!!

Ingredients

• 1 tablespoon olive oil
• 1 large onion, chopped
• 1 tablespoon minced garlic
• 2 (4 ounces) cans diced green chiles
• 2 tablespoons ground cumin
• 1 tablespoon chili powder
• 1 teaspoon dried oregano
• 4 (15 ounce) cans great northern beans, divided use
• 2 cups water
• 1 tablespoon vegetarian chicken-style seasoning/bouillon
• 2 (15 ounce) cans hominy, (white preferred) rinsed and drained
• 1/4 cup chopped fresh cilantro

Garnish

• 4 ounces shredded reduced-fat Monterey jack cheese (1 cup), optional
• 1/2 cup fat-free sour cream
• 1/4 cup sliced green onions, optional

In a large saucepan over medium-high heat, heat the oil. Saut

59#Vegetarian Meatloaf

Makes 6 servings.

Ingredients

• 3/4 cup dry brown lentils
• 1/2 cup uncooked brown rice
• 1/2 cup wheat germ
• 1 1/2 cups dry bread crumbs
• 2 eggs
• 1 large onion, chopped
• 1 teaspoon dried thyme
• 1/3 cup crushed tomatoes
• 2 teaspoons hot sauce
• 2 tablespoons ketchup
• 1 tablespoon soy sauce
• 1/3 cup shredded mozzarella cheese

Procedure

Preheat oven to 325 degrees F (165 degrees C). Cook lentils and brown rice according to package directions.

In a large bowl, mash lentils. To the lentils add wheat germ, bread crumbs, brown rice, eggs, onion, thyme, tomatoes, ketchup, soy sauce, and cheese. Pour into loaf pan. Bake, covered, for 1 hour.

60+ Dinner Recipes Healthy Vegetarian Part.1
60+ Dinner Recipes Healthy Vegetarian Part.2
60+ Dinner Recipes Healthy Vegetarian Part.3

-->

31#Cafe Thyme Vegetarian Burgers

Yield: 6 to 8 servings

Ingredients

• 3 cups water
• 2 tablespoons vegetable oil
• 2 cloves garlic, minced
• 1 1/2 cups bulgur
• 1 cup mashed, cooked chickpeas
• 1/2 cup chopped green onions
• 1/2 cup grated carrots
• 1/4 cup chopped fresh parsley
• 1/4 cup tahini
• 2 tablespoons tomato paste
• 2 tablespoons soy sauce
• 1 teaspoon Dijon mustard
• Pinch of ground black pepper

Procedure

Bring water to a boil.

Meanwhile, heat oil in a heavy skillet over medium-high heat. Add garlic and bulgur and cook 2 minutes, stirring frequently. Add boiling water. Bring the mixture to a boil; cover and reduce heat to low. Simmer for 15 to 20 minutes or until water is absorbed and bulgur is soft and chewy.

Remove bulgur from heat and add remaining ingredients; stir to blend well. With moistened hands, form the mixture into 6 to 8 burgers. Place burgers in freezer for 5 to 10 minutes or until firm.

Cook burgers in a lightly oiled skillet over medium-low heat for about 10 min, or until browned, turning halfway through cooking. Serve on buns with condiments and vegetables.

Thank's For Reading cafe thyme vegetarian burgers Easy Recipes

32#Nacho Dip

Ingredients

• 1 pound browned ground chuck
• 1 package taco seasoning
• 1 can vegetarian refried beans
• 1 (2-cup) package finely shredded Colby or  mild Cheddar cheese
• 1 can Ro-Tel tomatoes and jalapeno

33#Spicy Baked Beans

Source: from one of my favorite hot spots (coyote moon) great newsletter.

Ingredients

• Nonstick cooking oil spray (we use olive oil spray)
• 1 (15 ounces) can of black beans
• 1 (28 ounces) can vegetarian baked beans
• 1 (15 ounces) can navy beans
• 1 large onion, chopped (about 1 cup)
• 1 medium bell pepper, chopped (about 1 cup)
• 1 jalapeno

34#Create-Your-Own Veggie Burgers

• 2 cups dry textured vegetable protein (TVP) granules (not chunks; available at health food stores)
• 1 3/4 cups boiling water
• 1 small onion, finely chopped
• 3/4 teaspoon finely chopped fresh garlic or garlic powder
• 1/2 teaspoon black pepper
• 3/4 teaspoon salt
• 1 tablespoon tamari or soy sauce
• 2 tablespoons ketchup
• 1/4 teaspoon chili powder
• 1/2 teaspoon cumin
• 3/4 teaspoon dried oregano
• 1 1/2 tablespoons dried parsley
• 1/2 cup flour
• 2 to 3 tablespoons vegetable or olive oil

Procedure

Place textured vegetable protein in a bowl, add water, and let soak for 10 minutes. Add onion, garlic, and all seasonings to textured vegetable protein and mix together. Add flour and mix well. Shape into burgers. Heat oil in a skillet until very hot and pan-fry burgers until golden brown on each side, about 10 minutes total.

Variations:

Teriyaki burgers: Substitute 2 tablespoons of teriyaki sauce for ketchup. Sunflower burgers: Add one-fourth cup sunflower seeds. Sesame burgers: Add 2 teaspoons dark sesame oil and 3 tablespoons sesame seeds. Dijon burgers: Add 1 or 2 tablespoons of Dijon-style mustard. Salsa burgers: Substitute salsa for ketchup and add 1 to 2 teaspoons of hot sauce. For veggie meatballs: Shape the mixture into balls instead of patties and cook as directed above.

35#Chili Pasta Casserole

Ingredients

• 1 pound lean ground beef
• 1 medium onion, chopped
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 (15 ounces) can vegetarian chili with beans
• 1 (14 1/2 ounce) can Italian style stewed tomatoes, undrained
• 1 1/2 cups shredded sharp Cheddar cheese, divided
• 1/2 cup reduced-fat sour cream
• 1 1/2 teaspoons chili powder
• 1/4 teaspoon garlic powder
• 8 ounces cooked pasta

Procedure

Cook ground beef and onion in a large skillet. Sprinkle with salt and pepper. Brown beef until no longer pink. Drain fat. Stir in chili, tomatoes with juice, 1 cup Cheddar cheese, sour cream, chili powder and garlic powder.

Add chili mixture to pasta and stir until pasta is coated. Sprinkle with remaining 1/2 cup cheese. Cover and cook for 30 minutes until hot and bubbly.

36#Amy's Cafe Vegetarian Chili

Source: Amy's Cafe, Madison, Wisconsin

Ingredients

• 1/4 cup olive oil
• 2 small onions
• 1 tablespoon minced garlic
• 2 tablespoons chopped parsley
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 cup roasted red pepper
• 1 tablespoon ground cumin
• 1 tablespoon chili powder
• Pinch of cayenne pepper
• 4 cups chili sauce
• 3 cups canned chili beans
• 1 cup canned kidney beans
• 3 cups fresh mixed vegetables (French-cut beans, onions, broccoli, sliced mushrooms, bell peppers, corn)

Procedure

In a large, heavy-bottomed pot, heat oil. Add onions and saut

37#Breadworks Vegetarian Chili Stew

Source: Colleen Doran, Chef - Breadworks, Boulder, Colorado

Ingredients

• 3 to 4 tablespoons vegetable oil
• 2 pounds white mushrooms, cut in half
• 1/4 teaspoon salt
• 1 medium-size yellow onion, diced (about 2 cups)
• 6 garlic cloves, finely chopped
• 2 pounds fresh tomatoes peeled, seeded, and chopped or 1 (28 ounces) can of tomatoes with juice, chopped
• 1-inch piece cinnamon stick
• 2 tablespoons toasted cumin seed
• 2 teaspoons chipotle puree
• 2 medium-size zucchini, cut in half lengthwise and sliced into 1/2-inch slices on a diagonal (about 2 cups)
• 1 cup shaved corn kernels or 1 cup frozen corn
• 1 cup yellow peppers, cut into thick strips and then into triangles
• 1 cup red peppers, cut into thick strips and then into triangles
• 3 cups pumpkin or winter squash, peeled and cut into cubes
• 3 to 4 tablespoons coarsely chopped cilantro
• 2 tablespoons chopped mint
• Salt and pepper to taste

Procedure

Heat vegetable oil in a large, 6-quart stockpot. Sear the mushrooms over high heat with 1/4 teaspoon of salt. Add the onion and garlic. Saut

38#Cafe Thyme Vegetarian Burgers

Yield: 6 to 8 servings

Ingredients

• 3 cups water
• 2 tablespoons vegetable oil
• 2 cloves garlic, minced
• 1 1/2 cups bulgur
• 1 cup mashed, cooked chickpeas
• 1/2 cup chopped green onions
• 1/2 cup grated carrots
• 1/4 cup chopped fresh parsley
• 1/4 cup tahini
• 2 tablespoons tomato paste
• 2 tablespoons soy sauce
• 1 teaspoon Dijon mustard
• Pinch of ground black pepper

Procedure

Bring water to a boil.

Meanwhile, heat oil in a heavy skillet over medium-high heat. Add garlic and bulgur and cook 2 minutes, stirring frequently. Add boiling water. Bring mixture to a boil; cover and reduce heat to low. Simmer for 15 to 20 minutes or until water is absorbed and bulgur is soft and chewy.

Remove bulgur from heat and add remaining ingredients; stir to blend well. With moistened hands, form the mixture into 6 to 8 burgers. Place burgers in freezer for 5 to 10 minutes or until firm.

Cook burgers in a lightly oiled skillet over medium-low heat for about 10 min, or until browned, turning halfway through cooking.

Serve on buns with condiments and vegetables.

39#Carrabba's Tagliarini Picchi Pacchiu

Procedure

Cook pasta according to package directions. Meanwhile, simmer sliced garlic in olive oil over very low heat for about 10 minutes. Add remaining ingredients and stir over medium heat for another 2 minutes. Toss with cooked angel hair pasta and serve as a side dish for chicken or shrimp. Also makes a vegetarian entree.

Servings: 1

40#Mucho Gusto Vegetarian Tacos

Source: Mucho Gusto, Del Mar, California

Soft mini tortilla prepared "Baja Style" with chopped onions, cilantro, and salsa. Rich in vitamins and fiber, very tasty, very low in fat, and very healthy! 4 servings

Ingredients

• 1/2 cup rice
• 1/2 cup tomato juice
• 1/2 cup water
• 4 corn tortillas (or 8 mini tortillas)
• 1/3 cup onion, julienne cut
• 1/2 cup bell pepper, julienne cut
• 1/2 cup zucchini, julienne cut
• 1 cup black or pinto beans, cooked
• 1/2 teaspoon granulated garlic
• 1/4 teaspoon oregano
• 3/4 teaspoon Italian seasoning
• 1/4 teaspoon black pepper
• 3/4 teaspoon red pepper
• 2 ounces (1/4 cup) salsa of your choice
• Cilantro (optional)

Procedure

Cook rice according to package instructions, except adjust liquid to be 1/2 cup water and 1/2 cup tomato juice.

Saut

60+ Dinner Recipes Healthy Vegetarian Part.1
60+ Dinner Recipes Healthy Vegetarian Part.2
60+ Dinner Recipes Healthy Vegetarian Part.3

-->