I used to wonder how one would cook for a vegetarian; if you cut out meat, what's left? Frozen veggies and/or pasta? Oooooh, nooo! Vegetarian meals are so much more than that. In fact, it's gotten to the point where if I'm cooking for the meat-eaters in my family, my brain goes blank if they want more than hamburgers. Go figure. Here are today's recipes. Enjoy!
FATTOUSH SALAD
This comes from the July/August 2012 issue of Vegetarian Times. The recipe starts off, “Pomegranate molasses and sumac add a tart edge to this Lebanese salad. They can be found in Middle Eastern groceries and well-stocked supermarkets and used to flavor many other vegetable dishes. Choose larger cherry tomato varieties that can stand up to the other vegetables and the pita chips.” Serves 6 in 30 minutes or less.
To view this recipe online, click here.
Vinaigrette
2 Tbs. plus 2 tsp. olive oil
2 Tbs. lemon juice
1 Tbs. pomegranate molasses
2 tsp. ground sumac
1 clove garlic, minced (1 tsp.)
Salad
1 medium head romaine lettuce, halved and sliced into 1/2-inch-thick ribbons (4 cups)
2 cups cherry tomatoes, halved
4 small Persian cucumbers, diced (2 cups)
1 small red bell pepper, cut into 1/2-inch dice (1 cup)
1 small yellow bell pepper, cut into 1/2-inch dice (1 cup)
3 green onions, thinly sliced (1/2 cup)
1/3 cup coarsely chopped parsley
3Tbs. thinly sliced mint leaves
1 1/2 cups plain pita chips, coarsely broken up
1/2 cup crumbled feta (2 oz.)
To make Vinaigrette: Whisk together all ingredients in small bowl.
To make Salad: Toss together lettuce, tomatoes, cucumbers, bell peppers, green onions, parsley, and mint in large salad bowl. Add Vinaigrette, and season with salt and pepper, if desired.
Sprinkle pita chips over top of Salad, and toss again. Top with feta.
nutritional information Per 2-cup serving: Calories: 181; Protein: 4 g; Total Fat: 11 g; Saturated Fat: 3 g; Carbohydrates: 18 g; Cholesterol: 11 mg; Sodium: 259 mg; Fiber: 2 g; Sugar: 7 g
LOVELY, TENDER ANGEL FOOD CAKE
From the June 2013 issue of Vegetarian Times page 75. The recipe serves 10, and states, “One secret to perfect angel food cake is sifting the flour with some of the sugar so it blends into the meringue with minimal folding. The other is hanging the tube pan upside down over a glass bottle so the cake won’t deflate.”
To view this online, click here.
1 cup cake flour
1 1/2 cups sugar, divided
1 1/4 cups egg whites (9–10 eggs)
1 1/4 tsp. cream of tartar
1 tsp. vanilla extract
1/4 tsp. kosher salt
1/4 tsp. almond extract
Position oven rack just below center, and preheat oven to 350°F. Sift cake flour and 1/2 cup sugar into medium bowl. Set aside.
Beat egg whites, cream of tartar, vanilla, salt, and almond extract in separate bowl with handheld electric mixer at medium-low speed until soft peaks form. Increase speed to medium. Gradually beat in remaining 1 cup sugar. Increase speed to medium-high, and beat 5 minutes, or until meringue is thick and shiny, and firm peaks hold when beaters are lifted.
Sprinkle one-quarter of flour mixture over meringue, and gently fold in with spatula or flat whisk just until blended (do not overmix). Repeat 3 more times. Scrape batter into ungreased 10- x 4-inch angel food cake pan with removable center.
Bake cake 30 to 32 minutes, or until puffed and lightly browned, and wooden skewer inserted near center comes out clean. Insert narrow-neck bottle into center tube, and invert pan to cool cake upside down.
Once cooled, remove pan from atop bottle, and cut around pan sides to loosen cake. Lift out pan’s center tube with cake. Cut under cake and around center tube to release cake. Cut into wedges, and serve.
nutritional information Per Slice: Calories: 185; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 99 mg; Fiber: less than 1 g; Sugar: 31 g
BROCCOLI STIR-FRY WITH GINGER-AVOCADO SAUCE
This is from the June 2013 issue of Vegetarian Times, page 55. The recipe makes 4 servings in 30 minutes or fewer. The recipe states, “This veggie-packed stir-fry is served over a bed of baby spinach and dressed with a creamy ginger-avocado sauce.”
To view this online, click here.
Ginger-Avocado Sauce
1 2-inch piece fresh ginger, peeled and sliced into coins
2 avocados
2 Tbs. lemon juice
1 Tbs. cold-pressed olive oil
2 tsp. raw honey
2 tsp. grated lemon zest
2 pinches sea salt
Stir-Fry
1 Tbs. coconut oil
1 medium red onion, halved and sliced (1 1/2 cups)
1/4 tsp. sea salt
4 cloves garlic, minced (4 tsp.)
1 head broccoli, cut into florets (4 cups)
1 small head cabbage or 1 bunch kale, sliced into thin ribbons (1/2 lb.)
4 cups organic baby spinach
1/4 cup lightly toasted sesame seeds, for garnish, optional
To make Ginger-Avocado Sauce: Place ginger in food processor, and pulse to mince. Add remaining ingredients, and blend until smooth. Blend in up to 1/2 cup water to thin to desired consistency. Store in refrigerator.
To make Stir-Fry: Heat coconut oil in wok or large skillet over medium heat. Add onion and salt; stir-fry 5 minutes, or until onion softens. Add garlic, and cook 2 minutes more. Add broccoli and 1/4 cup water; cover, and steam 3 minutes. Add cabbage; cover, and steam 2 minutes more.
Place 1 cup spinach on plate. Top with 1 cup broccoli mixture, and drizzle with 2 Tbs. Ginger-Avocado Sauce. Sprinkle with sesame seeds (if using).
nutritional information Per 2-cup serving: Calories: 255; Protein: 6 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 25 g; Cholesterol: 0 mg; Sodium: 224 mg; Fiber: 10 g; Sugar: 7 g; Gluten-Free
RED, RED SALAD
From the June 2004 issue of Vegetarian Times. The recipe, which serves 8 and is ready in 30 minutes or less, begins, “Reminiscent of the '50s favorite chopped salad, this dish indulges your whim for something red and colorful for spring and summer eating. You can dress this with an oil-and-balsamic vinegar mixture or any other preferred dressing. Because this is a focal point for lunch or supper, accompany the salad with grilled cheese squares and wrap the meal up with a tempting sweet, such as a wedge of berry pie. Toast the meal with icy lemonade. This makes about 8 1- to 1 1/2-cup servings.”
To view this online, click here.
1 bunch radishes, greens removed, trimmed and quartered
1/2 head red cabbage, cored and chopped
1 cup grape tomatoes
2 1/2 cups red kidney beans, drained and rinsed
1 large red bell pepper, seeded and diced
1/2 large red onion, diced
Salt and freshly ground black pepper to taste
Salad dressing to taste
Put all vegetables and beans in a large salad bowl, and season with salt and pepper. Dress with salad dressing, toss and serve.
nutritional information Per SERVING: Calories: 100; Protein: 6 g; Carbohydrates: 20 g; Sodium: 200 mg; Fiber: 6 g; Sugar: 3 g; Vegan
FRESH BERRY TART WITH TOASTED NUT CRUST
This recipe is from the July 2009 issue of The recipe starts off, “Pomegranate molasses and The recipe, which serves 8, begins, “A crumbly homemade nut crust sets this tart apart from other berry pies. It can be made up to three days ahead and refrigerated until ready to use.”
To view this online, click here.
Crust
1/4 cup each almonds, pecans, and hazelnuts
3/4 cup whole-wheat flour
1/4 cup sugar
1/4 tsp. salt
6 Tbs. chilled unsalted butter, diced
1 large egg yolk
Filling
1/2 cup light sour cream
1/2 cup nonfat plain Greek yogurt
2 Tbs. light brown sugar
1 tsp. vanilla extract
1/4 tsp. grated orange zest
1 cup blueberries
1 cup raspberries
1 Tbs. orange juice
To make Crust: Preheat oven to 350°F. Coat 9-inch tart pan with cooking spray. Spread nuts on baking sheet, and toast in oven 12 to 15 minutes, or until browned.
Pulse nuts, flour, sugar, and salt in food processor until nuts are ground to powder. Add butter, and pulse until mixture resembles coarse meal. Add egg yolk, and pulse until moist clumps form. Press dough into bottom and sides of prepared pan, about 1/4-inch thick, and pierce with fork. Freeze 30 minutes.
Adjust oven temperature to 400°F. Bake Crust 12 to 14 minutes, or until golden. Cool.
To make Filling: Whisk together sour cream, yogurt, brown sugar, vanilla, and orange zest in small bowl. Toss berries with orange juice in separate bowl.
Spread sour cream mixture in Crust with spatula. Spoon berries over top a little at a time, until sour cream mixture is evenly covered. Refrigerate 30 to 60 minutes before serving.
nutritional information Per Slice: Calories: 288; Protein: 6 g; Total Fat: 19 g; Saturated Fat: 9 g; Carbohydrates: 26 g; Cholesterol: 58 mg; Sodium: 87 mg; Fiber: 4 g; Sugar: 13 g
RAINBOW VEGETABLE SOUP
This comes from Laura Dolson, VeryWell.com’s Low Carb expert. Laura wrote, “Rainbow soup is a great way to follow so many nutritionist's advice to ‘eat a rainbow.’ In fact that's what makes rainbow soup unique, while it is generally hard to eat all of the colors of fruits and vegetables at one meal, rainbow soup makes it possible. This is one of those soups that people tend to love, despite the unusual seasoning combination. I often put leftover turkey or chicken in it, but it can stand on its own without meat. It is also good with beans or chick peas, if your diet allows. The idea is that it has vegetables from all the ‘color groups,’ so it has lots of antioxidants and other nutrients for your family. If you have any fresh herbs around, feel free to throw them in as well.” Prep Time: 10 minutes; Cook Time: 35 minutes; Total Time: 45 minutes; Yield: 9 cups of soup.
Note: Near the end of the recipe, Laura mentions that you can add “cooked cubed meat such as chicken or turkey,” and, in her final note, mentions other meat. However, I've chosen to leave the meat out. To view this with the meat addition, you can check the Tuesday, May 4 Confessions of a Foodie post with this recipe; or you can view this online on the VeryWell site by clicking here.
Ingredients
1 medium onion (2 1/2 inches in diameter), chopped
2 large stalks celery, chopped
4 cloves garlic, pressed
1 medium red bell pepper
1 cup chopped carrot (you can use chopped pumpkin, if available)
1 heaping Tablespoon sweet paprika
3 teaspoons turmeric
1/2 teaspoon cinnamon
1 bay leaf
A little hot sauce
1 15 oz can tomatoes, chopped
1 large leaf of chard, about 1 and 1/2 cups - can use spinach or other dark leafy green such as kale - cut into thin strips
10 oz frozen green beans (or fresh)
Salt and pepper
5 cups stock or broth (Laura wrote, “I like vegetable Better Than Boullion - but watch the saltiness”)
1 Tablespoon olive oil
Preparation
In a large soup pot, simmer oil, onion, and celery. Cook on low heat for 5 to 10 minutes to develop more sweetness in the onion.
Add garlic and turn up the heat to medium. Cook for a minute or so and add the peppers and carrots. Cook another minute or two and add the spices. Stir and cook until fragrant -- another minute or so.
Add tomatoes and stock, and simmer for 15 minutes. Add frozen beans and chard and simmer for another 5 minutes or until the beans are cooked.
Adjust seasonings as needed.
Nutritional Analysis: Makes approximately 9 cups of soup, each with 6 grams of effective carbohydrate plus 3 grams of fiber (9 grams total carbohydrate) and 53 calories.
Serving Suggestions for Rainbow Soup
Laura wrote, “As a main course, this soup is perfect, but be sure that you add other items for adults to eat before they get to the main dish so that they won't be over or underfed. A nice starter salad with a viniagrette dressing is appetizing before soup.”
