Friday Recipes

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

BALSAMIC BERRY YOGURT

This, as well as the Java Fig recipe, comes from the October 2015 issue of Runner's World, page 52. (The first two yogurt recipes - Black Forest Yogurt and Roasted Grape Yogurt - were posted two days ago, and the second two - Lemony Beet Yogurt and Curry Mango Yogurt - yesterday.) The article, “Greek Currency,” by Matthew Kadey, M.S., R.D., starts off, “Savory or sweet mix-ins punch up the nutritional profile of Greek yogurt. Use 3/4 cup plain, preferably low-fat.”

This one begins, “A little balsamic glaze adds sweetness without too much sugar. The vitamin C in strawberries may improve exercise performance.”

To view this and the next recipe online, click here.

Ingredients

3/4 cup plain Greek yogurt, preferably lowfat

2 teaspoons balsamic glaze

2 teaspoons honey

Sprinkle of lemon zest

Sprinkle of cinnamon

Sliced strawberries

Pistachios

Sliced basil

Instructions

Stir balsamic glaze, honey, lemon zest, and cinnamon into yogurt. Top with sliced strawberries, pistachios, and basil.

Nutrition Information: Calories per serving: 286; Carbs: 33 g; Fiber: 4 g; Protein: 18 g; Total fat: 10.5 g; Saturated fat: 3 g; Sodium: 124 mg

JAVA FIG YOGURT

This one begins, “The center of the cocoa bean, cacao nibs pack crunch, cocoa flavor, and disease-fighting antioxidants.”

Ingredients

3/4 cup plain Greek yogurt, preferably lowfat

1/4 cup dried figs

1/4 cup coffee

1/2 teaspoon orange zest

1/4 teaspoon vanilla extract

Cacao nibs

Instructions

To make a coffee-fig puree, soak the dried figs in coffee for 2 hours. Add the orange zest and vanilla extract. Blend until all ingredients are combined. Stir the coffee-fig puree into yogurt. Sprinkle the cacao nibs on top.

Nutrition Information: Calories per serving: 284; Carbs: 33 g; Fiber: 7 g; Protein: 16 g; Total fat: 9 g; Saturated fat: 6 g; Sodium: 58 mg

VEGAN ANGEL HAIR PASTA PRIMAVERA

This comes from Jolinda Hackett, About.com's Vegetarian expert. She writes, “Primavera is a healthy main dish easy enough to prepare on a weeknight. Made from a simple creamy homemade white sauce and plenty of garlic and basil for flavor, this is a healthy and filling vegetarian pasta dish perfect for a quick and easy vegetarian dinner.”

She adds, “With lots of veggies and a soymilk-based sauce, this vegetarian and vegan pasta primavera with angel hair is very low in fat.”

Ingredients

3 tbsp olive oil

1 onion, diced

3 cloves garlic, minced

1 tbsp dried basil

6 tbsp flour

3 cups soy milk

1/4 cup nutritional yeast

1 small head broccoli, cut into florets

1 medium carrot, sliced

1/2 pound sliced fresh mushrooms

1 cup frozen peas

salt and pepper to taste

1 pound angel hair pasta

Preparation

Heat the olive oil in a large saucepan over medium heat. Cook the onion, garlic and basil until the onion becomes translucent, about 5-7 minutes. Stir in the flour to make a paste.

Slowly add the soy milk, stirring constantly. Stir in the nutritional yeast, then cook over low heat until the mixture thickens.

Steam the broccoli and carrot, and add to the sauce along with the mushrooms and peas. Add salt and pepper to taste, then cook until heated through.

Cook the pasta according to package directions, then serve sauce over pasta.

VEGAN CREAM OF ASPARAGUS SOUP

This recipe comes from Jolinda Hackett, About.com's Vegetarian Food guide. She writes, “With just four ingredients plus a little salt and pepper to taste, this is a very simple and basic vegan cream of asparagus soup recipe. Be sure to use a vegan margarine to make sure your asparagus soup is completely vegan and dairy-free.”

To view this recipe online, click here.

Ingredients

1 cup water or vegetable broth

1 bunch fresh asparagus

2 tbsp vegan margarine

2 tbsp flour

1 3/4 cups soy milk

salt and pepper to taste

Preparation

Blanch asparagus in water or vegetable broth for just a few minutes until asparagus is tender, but not soft and overcooked. Drain, reserving the cooking liquid, and set aside.

In a large soup pot, melt the margarine over medium-low heat, then add the milk and flour, stirring until a thick roux is formed. Remove from heat.

In a blender or food processor, add the asparagus, soy milk roux, asparagus cooking liquid and asparagus. Pulse a few times, until just blended, or until you have the desired consistency. I like to have a few pieces of whole asparagus in my soup, though you may prefer a smoother asparagus soup.

Return to the stove to reheat your soup, and season generously with salt and pepper.

GRILLED VEGETABLE PANZANELLA

From the July/August 2013 issue of Vegetarian Times, page 27. The recipe starts off, “Grilled summer vegetables require little seasoning to taste spectacular in this hearty bread salad.” Serves 4 in 30 minutes or less.

To view online, click here.

4 slices rustic French bread (8 oz.)

1 12-oz. pkg. cherry tomatoes

16 large green beans (4 oz.)

1 large yellow squash, quartered lengthwise

2 Tbs. olive oil

2 Tbs. white balsamic vinegar

1 large clove garlic, minced (1 tsp.)

1 small head radicchio, diced

1 oz. chilled blue cheese, crumbled or coarsely grated (1/3 cup)

4 hard-boiled eggs, roughly chopped

Coat grill pan or basket with cooking spray, and preheat over medium heat.

Grill bread slices 3 to 4 minutes per side until crisp and lightly charred. Slice into cubes, and transfer to large bowl.

Coat tomatoes, green beans, and squash lightly with cooking spray, and season with salt and pepper, if desired. Arrange in separate groups on prepared grill pan or in grill basket. Grill 8 minutes, or until squash and beans are charred and just tender, and tomatoes are splitting open, turning vegetables occasionally.

Transfer all but 4 tomatoes to medium bowl. Press tomatoes in bowl slightly to release juices. Spoon tomatoes, and then their juices, over toast cubes.

Whisk together oil, vinegar, and garlic in large serving bowl. Add remaining 4 tomatoes, mash coarsely, and season with salt and pepper, if desired. Cut green beans and squash crosswise into 1/2-inch pieces. Add cut vegetables, radicchio, and blue cheese to bowl with dressing. Toss to coat. Add bread cube mixture, and toss to coat. Sprinkle chopped eggs over top.

nutritional information Per 2-cup serving: Calories: 361; Protein: 15 g; Total Fat: 17 g; Saturated Fat: 4 g; Carbohydrates: 39 g; Cholesterol: 192 mg; Sodium: 533 mg; Fiber: 4 g; Sugar: 8 g

CHOYOTE RATATOUILLE AND RED BEANS

This is from the March 2016 issue of Vegetarian Times, page 76. It begins, “When chayote is simmered, it takes on a zucchini-like texture and tenderness, making it a perfect cold-weather substitute in this Provençal vegetable dish. We’ve added kidney beans for extra protein so you can serve this as a main dish over couscous, rice, or pasta.” Serves 8.

To view this online, click here.

3 Tbs. olive oil

2 small onions, quartered and thinly sliced (2 cups)

2 small red, orange, or yellow bell peppers, cut into thin 1 1/2-inch-long strips

1 large fennel bulb, trimmed, cut into eighths, and thinly sliced (2 cups)

3 cloves garlic, minced (1 Tbs.)

4 chayotes, peeled and cut into 1-inch chunks (8 cups)

2 15-oz. cans chopped tomatoes

4 sprigs fresh thyme

4 sprigs fresh oregano

2 bay leaves

1/2 tsp. harissa paste, optional

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

Heat oil in large saucepan or Dutch oven over medium heat. Add onions, bell peppers, and fennel, and sauté 5 to 7 minutes, or until vegetables are translucent. Stir in garlic, then chayote, tomatoes, thyme, oregano, bay leaves, harissa paste (if using), and 1 cup water. Cover, reduce heat to medium-low, and simmer 30 minutes.

Add kidney beans, and cook, covered, 10 to 15 minutes more, or until chayote is tender. Adjust seasoning with harissa paste, and season with salt and pepper, if desired.

nutritional information Per Per 1-cup serving: Calories: 162; Protein: 6 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 24 g; Cholesterol: 0 mg; Sodium: 332 mg; Fiber: 7 g; Sugar: 8 g; Vegan; Gluten-Free