Enjoy!
VEGETARIAN TORTILLA PIE CASSEROLE WITH BLACK BEANS
This comes from Jolinda Hackett, Vegetarian Food expert for About.com. Jolinda wrote, “A layered vegetarian Mexican-inspired tortilla pie or Mexican casserole, made with black beans, flour tortillas, corn, and lots of cheese. Want to make it a full Mexican-American-inspired food feast? Pair it with this easy vegetarian taco soup recipe! (Recipe follows; you can also click the link above.)
“Recipe and photo courtesy of Bush's Beans.”
Prep Time: 10 minutes; Cook Time: 15 minutes; Total Time: 25 minutes; Yield: 6 servings
To view this online, click here.
Ingredients
1 15-ounce can black beans, rinsed, drained, and gently patted dry
1 cup corn kernels
1 cup chopped green onion
1 1/2 cups white Cheddar cheese, grated
1 1/2 cups Monterey Jack cheese, grated
12 6-inch flour tortillas
1 tbsp olive oil
Preparation
Preheat oven to 450 degrees.
Combine the beans, corn and green onion. In a separate bowl, gently combine the two cheeses.
Place 3 tortillas on a lightly-greased baking sheeet and sprinkle each with about 1/3 cup bean mixture and about 1/3 cup cheese mixture, then top with a second tortilla.
Make 2 more layers on each tortilla in same manner with remaining bean mixture, cheeses, and tortillas, gently pressing each layer down and ending with a fourth tortilla on top of each.
Tortilla pies may be prepared up to this point 6 hours ahead and chilled, wrapped well in plastic wrap.
In a small bowl stir together oil and cayenne and lightly brush mixture over top of each tortilla pie casserole.
Bake cakes in middle of oven until golden, about 12 to 15 minutes.
Allow to cool for a few minutes, and then cut each tortilla pie casserole into wedges and serve immediately.
This Mexican tortilla pie casserole recipe makes six generous servings.
VEGETARIAN TACO SOUP IN THE CROCKPOT
This also comes from Jolinda Hackett, About.com’s Vegetarian Food. Jolinda wrote, “I love Mexican food. Or, perhaps it's more accurate to say I love Mexican-American food. Or rather, I love both!
“This vegetarian taco soup recipe with kidney beans, pinto beans and black beans isn't going to win any awards of authenticity, but it's quick to prepare (you really just dump everything in the crockpot), easy, high-protein, nearly fat-free, and deliciously satisfying. Plus, it's a great vegetarian and vegan option for families on a budget. Keep it vegan by omitting the optional cheese and sour cream toppings, or use dairy-free and vegan substitutes.”
Prep Time: 5 minutes; Cook Time: 480 minutes; Total Time: 485 minutes; Yield: 6 servings as a main dish
To view this online, click here.
Ingredients
1 can corn kernels, drained
1 can kidney beans or navy beans, drained
1 can pinto beans, drained
1 can black beans, drained
1 7-ounce can green chiles (optional - you may want to omit this if you're cooking for kids)
1 14-ounce can stewed tomatoes (Mexican-style is best, if you can find it) - do not drain
1 package taco seasoning mix
1/4 tsp cumin
3/4 tsp onion powder
1/2 teaspoon salt
1/2 tsp garlic powder
Optional garnishes:
tortilla chips or corn chips
grated cheese
chopped green onions
fresh chopped cilantro
Preparation
Add ingredients in crockpot. Cook on low crockpot setting for 8-10 hours.
If you're in a hurry, you can also set this on high in the crockpot for 3 hours.
Top each bowl of soup with optional garnishes to serve: cheese, a dollop of sour cream, some tortilla chips or corn chips and fresh chopped cilantro or green onions.
This is a thicker soup, similar to a stew. To thin it out, you can add a little vegetable broth or soy milk, if you like.
SPINACH, PEPPERS, AND CHERRY TOMATOES WITH PENNE RIGATE
This comes from the November 2013 issue of Vegetarian Times, page 29. It begins, “Fresh cherry tomatoes and spinach add bright color, flavor, and body to this Mediterranean-style dish.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 1/2 cups penne rigate pasta (6 oz.)
1 Tbs. olive oil
2 cloves garlic, minced (2 tsp.)
1 12-oz. jar roasted red peppers, rinsed, drained, patted dry, and sliced
10 oz. cherry tomatoes, halved (2 cups)
4 cups packed baby spinach leaves (8 oz.)
1/4 cup chopped pitted kalamata olives
1 Tbs. finely chopped fresh oregano
1 1/2 tsp. grated lemon zest
1/4 tsp. freshly ground black pepper
Prepare pasta according to package directions. Drain, and reserve 1/2 cup pasta-cooking water.
Meanwhile, heat oil in large nonstick skillet over medium heat. Add garlic, and cook 1 minute, stirring frequently, or until lightly browned.
Increase heat to high. Add roasted peppers, and cook 3 to 4 minutes, or until lightly browned, stirring occasionally.
Add tomatoes, spinach, olives, oregano, lemon zest, and pepper. Cook 4 to 6 minutes, or until tomatoes soften and spinach wilts, stirring frequently. Add pasta and reserved pasta-cooking water; cover, and cook 3 minutes more, or until heated through.
nutritional information Per 1 1/2-cup serving: Calories: 266; Protein: 8 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 46 g; Cholesterol: 0 mg; Sodium: 340 mg; Fiber: 7 g; Sugar: 4 g; Vegan
APPLE-OAT BARS
This comes from the February 2005 issue of Vegetarian Times, and begins, “Charmingly old-fashioned, these wholesome bars pair the comforting flavors of apples and oats. They’re the perfect snack to pack in a lunch box or enjoy with a cup of tea.” Serves 16.
To view this online, click here.
1 1/2 cups unbleached all-purpose flour
1 cup old-fashioned rolled oats
1 cup packed light brown sugar
3/4 tsp. baking powder
1/2 tsp. salt
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
3 Tbs. vegetable oil
1/3 cup apple cider or apple juice
3 cups peeled, chopped tart apples, such as Granny Smith
1/4 cup coarsely chopped walnuts, toasted, optional
Preheat oven to 350F. Lightly grease 9-inch square baking pan, or coat with nonstick cooking spray.
Mix flour, oats, brown sugar, baking powder, salt, cinnamon and nutmeg in mixing bowl. Using fork or fingertips, work in oil and cider until mixture resembles coarse crumbs.
Press about 1 1/2 cups oat mixture firmly into bottom of prepared pan. Sprinkle with apples. Mix walnuts into remaining oat mixture, sprinkle evenly over apples and pat into even layer.
Bake 30 to 35 minutes, or until top is golden and apples are tender when pierced with a fork. Cool completely on a wire rack before cutting into bars.
nutritional information Per SERVING: Calories: 150; Protein: 2 g; Total Fat: 3 g;Carbohydrates: 29 g; Sodium: 100 mg; Fiber: 1 g; Sugar: 16 g; Vegan
CHEESE TORTELLINI WITH GARDEN VEGETABLES
This is from the FamilyTime e-newsletter, and begins, “In less than 30 minutes you can serve-up this colorful vegetable pasta to your family.” Serves: 3; Prep Time: 20 minutes; Cook Time: 10 minutes.
To view this online, click here.
Ingredients
1 package (9 oz.) BUITONI® Refrigerated Three Cheese Tortellini, cooked, drained and kept warm
2 tablespoons butter, or margarine
1 medium zucchini, cut into strips
11/2 cup mushrooms, fresh
1 medium red bell pepper, cut into strips
1 medium yellow bell pepper
1 container (15 oz.) BUITONI® refrigerated Marinara Sauce
1 tablespoon basil, fresh, chopped
Directions
Heat butter in large skillet over medium-high heat. Add zucchini, mushrooms and bell peppers; cook, stirring constantly, for 5 minutes or until tender. Reduce heat to low; add sauce. Cook, stirring occasionally, for 5 minutes or until heated through.
Arrange vegetable mixture on serving platter or individual plates; top with pasta. Sprinkle with basil.
GENERAL TSO'S TOFU
From the March 2015 issue of Vegetarian Times, page 56. This begins, "Skip the deep-fried calories that usually go along with this take-out favorite by roasting marinated tofu to crispy-on-the-outside, tender-on-the-inside perfection." Serves 4.
To view this online, click here.
Crispy Tofu
1 16-oz. pkg. firm tofu, drained
2 tsp. low-sodium soy sauce
2 tsp. rice vinegar
1 tsp. mirin (rice wine)
1 tsp. vegetable oil
1/2 tsp. minced garlic
1/2 tsp. grated fresh ginger
1 Tbs. cornstarch
Sauce
1/2 cup low-sodium vegetable broth
2 Tbs. sugar
1 1/2 Tbs. low-sodium soy sauce
4 tsp. mirin (rice wine)
2 tsp. rice vinegar
2 tsp. sesame oil
2 tsp. cornstarch
1 1/2 tsp. tomato paste
1/2 tsp. sambal oelek chile paste, optional
2 tsp. vegetable oil
4 green onions, green parts chopped (1/3 cup)
1 clove garlic, minced (1 tsp.)
1/2 tsp. grated fresh ginger
Accompaniments
2 cups steamed broccoli
2 cups steamed brown or white rice
To make Crispy Tofu: Cut tofu block into two broad slabs. Wrap tofu slabs in paper towels, and place between two cutting boards. Weight top cutting board with soup cans, and press 30 minutes. Unwrap tofu, and cut into 1-inch cubes.
Combine soy sauce, vinegar, mirin, oil, garlic, and ginger in resealable container. Add tofu, and toss to coat. Marinate 30 minutes, or overnight. (Tofu should absorb all liquid.)
Preheat oven to 350°F, and coat baking sheet with cooking spray. Sift cornstarch over tofu, and turn to coat evenly. Spread tofu on baking sheet. Bake 30 to 40 minutes, or until firm and crispy, turning several times to brown all sides.
To make Sauce: Whisk together broth, sugar, soy sauce, mirin, vinegar, sesame oil, cornstarch, tomato paste, and sambal oelek (if using) in small bowl. Set aside.
Heat vegetable oil in wok or large skillet over medium-high heat. Add green onions, garlic, and ginger, and stir-fry 1 minute. Add broth mixture, and cook 1 minute, or until thickened. Stir in Tofu. Serve with steamed broccoli and rice.
nutritional information Per Serving (1 cup tofu, 1/2 cup broccoli, and 1/2 cup rice): Calories: 335; Protein: 14 g; Total Fat: 12 g; Saturated Fat: 1 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 332 mg; Fiber: 4 g; Sugar: 11 g; Vegan
