Friday Recipes - Week Two

During the summer, it's nice having something light and refreshing. Here are six yummy vegetarian recipes perfect for summer. Enjoy!

SOUTHWESTERN SALAD WITH AVOCADO-LIME DRESSING

This is from the May/June 2010 issue of Vegetarian Times, page 56. It begins, “Sweet romaine, grape tomatoes,and corn, plus tender pinto beans and crunchy corn chips make a truly satisfying salad.” Serves 8 in 30 minutes or less.

To view this online, click here.

2 cups chopped romaine lettuce

1 1/2 cups cooked pinto beans or 1 15-oz. can pinto beans, rinsed and drained

1 cup grape tomatoes, chopped

1/2 cup fresh or frozen corn kernels

1/4 cup chopped green onions

1/4 cup chopped cilantro

1 ripe avocado

3/4 cup prepared (not chunky) salsa

1/2 cup low-fat sour cream

3 Tbs. lime juice

4 drops Tabasco sauce, optional

1/3 cup crushed corn tortilla chips (about 20 chips), optional

Combine lettuce, beans, tomatoes, and corn in clear glass bowl. Sprinkle green onions and cilantro on top.

Mash avocado in separate bowl, and whisk in salsa, sour cream, and lime juice. Season with hot sauce (if using), and salt and pepper, if desired. Pour dressing over salad, toss well, and top with crushed corn chips (if using).

nutritional information Per 1/2-cup serving: Calories: 115; Protein: 4 g; Total Fat: 4 g; Saturated Fat: 1 g; Carbohydrates: 16 g; Cholesterol: 3 mg; Sodium: 196 mg; Fiber: 5 g; Sugar: 3 g; Gluten-Free

STRAWBERRY-WATERMELON ICE POPS

This comes from the June 2015 issue of Runner's World, page 52 (“Fridge Wisdom,” by Liz Applegate, PH.D.). It begins, “The antioxidant-packed pops pictured on page 33 are a great way to cool down pre- or postrun. Watermelon is rich in lycopene, which protects skin from UV damage.” Makes 8 pops.

To view this and the next recipe (Cherry-Berry Bake), click here.

Ingredients

2 cups sliced strawberries

1 cup cubed watermelon

1/4 cup lime juice plus zest from 1 lime

1 tablespoon honey

Instructions

In a blender combine the strawberries, watermelon, lime juice, zest, and honey. Blend until smooth. Pour into ice pop molds and freeze 3 hours. Makes about 8 pops.

Nutrition Information: Calories per serving: 28; Carbs: 7 g; Fiber: 1 g; Protein: 0 g; Total fat: 0 g; Saturated fat: 0 g; Sodium: 1 mg

BERRY-CHERRY BAKE

This is also from the 2015 issue of Runner's World, page 52 (“Fridge Wisdom,” by Liz Applegate, PH.D.), and begins, “Berries and cherries contain fiber and anthocyanins, which reduce inflammation.” Serves 6.

Ingredients

2 cups blackberries

2 cups pitted cherries

Juice from 1/2 lemon, plus 1 teaspoon zest

3 tablespoons honey

2 tablespoons cornstarch

1 unbaked piecrust

Vanilla Greek yogurt

Instructions

Preheat the oven to 350°F. In a bowl, stir together the blackberries, cherries, lemon juice, zest, honey, and cornstarch.

Pour into a 9" x 9" baking dish. Top with the crust, tucking the edges over the fruit. Sprinkle with cinnamon. Bake for 1 hour, or until the crust is golden and the fruit is bubbly. Serve with a dollop of yogurt.

Nutrition Information: Calories per serving: 171; Carbs: 27 g; Fiber: 2 g; Protein: 3 g; Total fat: 7 g; Saturated fat: 3 g; Sodium: 130 mg

GREEN BEAN SALAD WITH FETA AND WALNUTS

This is from the July/August 2015 issue of Vegetarian Times, page 58. It begins, “Crisp-tender green beans add body to this Greek-style salad.” Serves 6 in 30 minutes or less.

To view this online, click here.

1 lb. green beans, trimmed (4 cups)

1/2 small head romaine lettuce, halved and thinly sliced (2 cups)

1 small red onion, halved and thinly sliced (1 cup)

1 cup crumbled feta cheese

1/2 cup halved cherry tomatoes

1/4 cup chopped walnuts

Dressing

1 tsp. dried oregano

2 tsp. red wine vinegar

1 clove garlic, minced (1 tsp.)

1 Tbs. olive oil

1 Tbs. vegetable oil

To make Salad: Cook green beans in large pot of boiling salted water 4 minutes. Drain, rinse under cold water, and drain again. Pat dry.

To make Dressing: Rub oregano between fingers to crumble and release aromatic oils, and place in small bowl. Whisk in vinegar and garlic. Whisk in olive oil and vegetable oil, and season with salt and pepper, if desired.

Toss green beans, lettuce, and onion together with Dressing in large bowl. Fold in feta, tomatoes, and walnuts.

nutritional information Per 1-cup serving: Calories: 173; Protein: 6 g; Total Fat: 13 g; Saturated Fat: 5 g; Carbohydrates: 9 g; Cholesterol: 22 mg; Sodium: 236 mg; Fiber: 3 g; Sugar: 5 g; Gluten-Free

DEEP SOUTH SLAW

This is from the February 2009 issue of Vegetarian Times, page 60. It begins, “The key to perfect coleslaw is a creamy base, a hint of sweetness, a touch of tangy vinegar, and, in the case of Cajun versions, a little kick from hot sauce or cayenne pepper.” Serves 8 in 30 minutes or less.

To view this online, click here.

2 medium carrots, grated

10 oz. green cabbage, thinly sliced (4 cups)

1 medium red bell pepper, thinly sliced (1 cup)

3 Tbs. vegan mayonnaise

2 Tbs. whole-grain mustard

1 Tbs. cider vinegar

1 Tbs. sugar

1/2 tsp. salt

1/4 tsp. cayenne pepper

1/2 cup parsley, chopped

Combine cabbage, carrots, and bell pepper in large bowl. Whisk together mayonnaise, mustard, cider vinegar, sugar, salt, and cayenne pepper in small bowl. Pour mayonnaise mixture over cabbage mixture, and toss to coat. Chill well. Sprinkle with parsley before serving.

nutritional information Per 1/2-cup serving: Calories: 50; Protein: 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 7 g; Cholesterol: 0 mg; Sodium: 299 mg; Fiber: 2 g; Sugar: 3 g; Vegan; Gluten-Free

VEGETARIAN PASTA FAGIOLE WITH ORZO

This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “A full vegetarian meal of orzo pasta, beans and tomatoes, pasta fagiole with orzo is nutritious, healthy, filling, and yet familiar enough that kids will love it. Omit the cheese to make it vegan.” (Recipe courtesy of Bush's® Beans.

To view this online, click here.

Ingredients

3 tbsp olive oil

1 medium onion, chopped

4 cloves garlic, chopped

1 jalapeno, minced

1 14.5 ounce can stewed tomatoes

2 15.5 ounce cans cannellini beans, drained and rinsed

6 cups vegetable broth

1 8 ounce box orzo

1/4 cup chopped fresh Italian parsley

salt and freshly ground black pepper

grated Parmesan cheese (optional)

Preparation

Heat large sautee pan over medium heat. Add olive oil, onion, garlic and jalapeno to pan. Cook until onion is soft but not browned, 4-5 minutes.

Coarsely puree tomatoes in food processor or with potato masher. Stir tomatoes, cannellini beans and broth into onion mixture.

Bring to a boil over high heat, stirring periodically. Add pasta and return to a boil over high heat. Reduce to simmer, stirring periodically, 8-10 minutes or until pasta is tender but still firm.

Add parsley and salt and pepper, to taste.