Friday Recipes

Finally, it's Friday! Here are six yummy vegetarian recipes to help you through the weekend. Enjoy!

CROCKPOT APPLE BUTTER

I love homemade apple butter, and this is probably one of the easiest recipes I've found. It comes from Erin Huffstetler, About.com's Frugal Living expert. Prep Time: 30 minutes; Cook Time: 720 minutes; Total Time: 750 minutes; Yield: Varies

To view this online, click here.

Erin writes, “Pull out your crock pot, and whip up a delicious batch of apple butter. Here's how:”

Ingredients

6 lbs apples

1-1/2 cup sugar

2 tsp. cinnamon

1/4 tsp. ground cloves

1/4 tsp nutmeg

Preparation

Peel, core and slice apples.

Put the apples, sugar and spices in a crock pot (4 quarts or larger), cover and cook on high for one hour.

Remove the lid, and cook on low (stirring occasionally), until the apple butter reaches a spreadable consistency and is dark brown in color.

Transfer to hot, sterilized jars, taking care not to fill past the headspace line.

To Can: Process the jars for 10 minutes in a water bath canner.

Refrigerate any jars that fail to seal properly.

To Freeze: Allow the jars to cool. Then, place in the freezer. Use within a year, for the best quality.

Tips:

Use a variety of apples for the best flavor

Want to speed up the process? Turn your crock pot on high, and stir more frequently

Have a super-big crock pot? This recipe doubles and triples beautifully

Prefer to make your apple butter on the stove? No problem. Just set your pot to a low simmer. No recipe modifications are required

Warning: Processing times vary by altitude. Check with your local extension office for times specific to your area.

VEGAN CHOCOLATE BANANA BREAKFAST QUINOA WITH CHOCOLATE SOY MILK

This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “I love having chocolate for breakfast, and, I love having quinoa for breakfast, so this chocolate banana quinoa recipe is pretty much ideal for me. It's got plenty of protein from the quinoa, so it's perfect for vegetarians and vegans. Kids will love the chocolate and maple syrup, and parents will love the healthy combination of protein, fiber and fruit.

“This recipe is vegetarian, vegan, high in protein, refined sugar-free and gluten-free.” Prep Time: 5 minutes; Cook Time: 15 minutes; Total Time: 20 minutes; Yield: 1 large or two medium servings

To view this recipe online, click here.

Ingredients

1/2 cup quinoa

1 cup water

2/3 cup chocolate soymilk

1 tbsp cocoa powder

1 tbsp maple syrup or another sweetener

1 banana, sliced or mashed

Preparation



Heat the quinoa and water stovetop for about five minutes. Add chocolate soy milk, stirring to combine, reduce to medium low, and heat another 5-7 minutes, until liquid is mostly absorbed and quinoa is soft, adding more liquid as needed.

Remove quinoa from heat, stir in cocoa powder, maple syrup and banana slices.

Enjoy!

Note:This recipe would also be delicious with some chopped nuts, berries, or even some peanut butter or other nut butter stirred in.

For extra flavor, add in a light shake of cinnamon or a drop or two of vanilla extract.

LATE SUMMER MINESTRONE WITH BUTTERNUT SQUASH AND FRESH CORN

This comes from the September 2013 issue of Vegetarian Times, page 61. It begins, “Bright, beautiful, and bursting with veggies, this colorful minestrone is a great way to stretch the harvest.” Serves 6.

To view this online, click here.

2 Tbs. olive oil

1 cup sliced leeks

1 cup chopped celery

1 cup chopped red bell pepper

1 tsp. salt, optional

4 cloves garlic, minced (4 tsp.)

1 Tbs. chopped fresh sage, or 2 tsp. dried sage

1/2 tsp. Italian seasoning

1 bay leaf

2 large tomatoes, peeled and coarsely chopped (1 cup)

2 cups cubed peeled butternut squash (3/4- to 1-inch cubes)

2 cups green beans or flat beans, cut into 1-inch pieces

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

1 cup fresh or frozen corn kernels

1/2 tsp. balsamic vinegar

2–3 Tbs. chopped fresh mint, plus more for garnish, optional

Heat oil in 5-qt. Dutch Oven or other large soup pot over medium heat. Add leeks, celery, bell pepper, and salt, if using. Cover, and cook 6 to 8 minutes, or until veggies are softened, stirring occasionally. Uncover, and continue cooking 5 to 6 minutes more, or until celery is somewhat shrunken and leeks are browned.

Add garlic, sage, Italian seasoning, and bay leaf. Stir 30 seconds, or until fragrant. Add tomatoes and 8 cups water, and bring to a boil. Season with salt and pepper, if desired. Reduce heat to medium-low, and simmer 20 minutes. Add squash, cover, and simmer 10 minutes. Add green beans, white beans, and corn; simmer 10 minutes more, stirring occasionally. Just before serving, stir in vinegar and mint.

nutritional information Per 2-cup serving: Calories: 185; Protein: 7 g; Total Fat: 5 g; Saturated Fat: less than 1 g; Carbohydrates: 30 g; Cholesterol: 0 mg; Sodium: 130 mg; Fiber: 9 g; Sugar: 7 g; Vegan; Gluten-Free

ZUCCHINI-CORN SAUTE

This yummy recipe comes from FamilyTime, and begins, “This four-vegetable medley makes a colorful addition to just about any meal. It is especially enticing with grilled or broiled pork or lamb chops.” Serves: 4; Prep Time: 10 minutes; CookTime: 8 minutes

To view this online, go to http://www.familytime.com/Recipe/ShowRecipe.aspx?RecipeId=14454.

Ingredients

1 tablespoon olive oil

3 cups (about 3 medium) zucchini, sliced

1/2 cup red onion, chopped

1/8 teaspoon crushed red pepper (optional)

1 1/2 cups loose-pack frozen whole-kernel corn

1 cup (about 1 medium) tomato, chopped

1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried thyme, crushed

salt and freshly ground pepper, to taste

Directions

Heat olive oil in large skillet over medium-high heat. Add zucchini, onion, and crushed red pepper; cook, stirring occasionally, for 4 to 5 minutes or until vegetables are tender. Stir in corn, tomato, and thyme; cook, stirring occasionally, for 2 to 3 minutes or until heated through. Season with salt and pepper.

TRADITIONALL FALAFEL

This comes from the September 2012 issue of Vegetarian Times, page 50. It begins, “The most time-consuming step in this recipe is soaking the chickpeas for 24 hours. After that, the falafel balls come together quickly and easily. Serve with lettuce, tomatoes, tahini, hot sauce, and a minty yogurt sauce, such as Cucumber Raita from Vegetarian Times.” Makes 36 falafel balls.

To view this online, click here.

1 cup dried chickpeas, rinsed and sorted

1/2 tsp. Plus 1/3 tsp. baking soda, divided

1 small leek, white and light green part cut into 4 or 5 pieces

1 cup fresh parsley leaves

3 cloves garlic, peeled

1 Tbs. lemon juice

1 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. ground black pepper

3–4 drops hot sauce, optional

2 cups canola oil

Place chickpeas and 1/2 tsp. baking soda in large bowl, and cover with 3 to 4 cups water. Soak chickpeas 24 hours. Drain.

Place chickpeas, remaining 1/3 tsp. baking soda, leek, parsley, garlic, lemon juice, cumin, salt, pepper, and hot sauce (if using) in bowl of food processor. Process 30 seconds to 1 minute, or until chunky paste forms.

Shape 1 Tbs. chickpea mixture into compact ball, pressing out any excess moisture, and place on plate. Repeat with remaining mixture.

Heat oil to 350°F in large skillet over medium heat. Add 12 falafel balls, and cook 1 to 2 minutes, or until browned on bottoms. Roll, and cook 1 to 2 minutes more, or until golden brown all over. Transfer to paper-towel-lined plate to drain. Repeat with remaining falafel balls.

nutritional information Per Falafel ball: Calories: 35; Protein: 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 4 g; Cholesterol: 0 mg; Sodium: 46 mg; Fiber: less than 1 g; Sugar: less than 1 g; Vegan; Gluten-Free

CUCUMBER RAITA

This comes from the February 2006 issue of Vegetarian Times, and starts, “This refreshing Indian yogurt sauce is great served with spicy foods (such as curried lentils) as a palate cooler. Or tuck some into a falafel-filled pita, or spoon it over grains, vegetable croquettes and grilled vegetables. Store raita in an airtight container in the refrigerator for up to 2 weeks.” Makes about 1 1/ 2 cups in 30 minutes or less.

To view this online, click here.

1 8-oz. carton plain low-fat yogurt

1/2 cup finely chopped, seeded, peeled cucumber

1/4 cup minced green onions

2 Tbs. chopped fresh mint

1/4 tsp. ground cumin

Combine all ingredients in medium bowl, and mix well. Season to taste with salt, if desired. Serve right away, or chill.

nutritional information Per 1/4-CUP SERVING: Calories: 31; Protein: 3 g; Total Fat: 5 g; Carbohydrates: 4 g; Cholesterol: 2 mg; Sodium: 35 mg; Sugar: 3 g