As the weather begins cooling off, I tend to like warmer foods, like chili. True, certain chili recipes get fixed at my place year 'round, but since growing up in the Northeast U.S., I always think of chili as cold-weather food. (Or at least cooler-weather food!)
That said, here are six vegetarian chilis to try your hand at. Enjoy!
VEGETARIAN CHILI AND CORNBREAD CASSEROLE
This comes from Jolinda Hackett, Vegetarian Food expert for About.com. Jolinda wrote, “Vegetarian Chili and Cornbread Casserole. With beans and mock meat for plenty of protein, this easy vegetarian and vegan chili casserole can be prepared in just a few minutes, and can be a great way to use up leftover chili, if you have some. If you like corn bread, you'll like this recipe.” Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Yield: 4 - 6 servings.
To view this online, click here.
Ingredients
4 15 ounce cans kidney beans, well drained
2 cups vegetarian ground beef substitute
1 cup corn
2 15 ounce cans tomato sauce
2 tbsp chili powder
1/4 tsp cayenne pepper
1/3 tsp salt
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp cumin
2 cups cornmeal
1 1/2 cups whole wheat flour
1 tbsp baking powder
2 cups soy milk (or another non-dairy milk substitute)
1/4 cup vegetable oil
1 tbsp maple syrup
Preparation
Pre-heat the oven to 375 degrees. In a large mixing bowl, mix together the beans, beef substitute, corn, tomato sauce and spices and spread in the bottom of a large baking pan.
In a separate bowl, combine the cornmeal, flour and baking powder. Slowly whisk in the soy milk, oil and maple syrup, stirring just until combined. Pour this cornbread batter over the chili mixture and spread in the dish.
Bake for 20 to 25 minutes, until a toothpick inserted in the center comes out clean.
You could also make this recipe using any kind of leftover chili or canned vegetarian chili.
LOW-CALORIE, ALMOST FAT-FREE VEGETABLE CHILI
Jolinda Hackett, About.com's vegetarian blog's guide, wrote, "Using extra vegetables, tomato juice and tomatoes with fewer beans keeps this vegetarian chili lower in calories. Though meatless chili is already a healthy and low-fat choice, this version is extra low-cal. It's really more like a chili-spiced tomato soup than a hearty chili. This was one of those recipes that came about purely because of what I had on hand in my kitchen, which happened to be lots of veggies, and not so many beans. But I really wanted chili."
Ingredients:
1/2 medium onion, chopped
2-3 cloves garlic, minced
2 tbsp water
1 large carrot, sliced thin
1 green bell pepper, chopped small
1 red bell pepper, chopped small
2 tbsp soy sauce
1/2 cup corn kernels
1 15-ounce can kidney beans
1 28-ounce can diced tomatoes (do not drain)
1 12-ounce can tomato juice or V8
water
1 jalapeno or other small spicy pepper, minced
1 tbsp chili powder
1/2 tsp oregano
1/2 tsp seasoned salt
1/2 tsp cayenne pepper
green onions for garnish, optional
Preparation:
In a large non-stick pot, heat the garlic and onions for 3-4 minutes. Add the water and carrots and heat, stirring, for another 3-4 minutes. Add green bell pepper, red bell pepper and soy sauce, stirring to combine well. Heat for just another minute or two. Reduce heat to medium low and add all the remaining ingredients, except for the green onions. Cover and allow to slowly simmer for at least 25 minutes and up to 40 minutes.
Adjust the seasonings to taste, garnish with some green onions or even a bit of cheese or sour cream if you're not eating vegan.
Nutritional information, via CalorieCount: Calories: 195; Calories from Fat: 10; Total Fat: 1.1g, 2% daily value; Trans Fat: 0.0g; Cholesterol: 0mg, 0%; Sodium: 614mg, 26%; Total Carbohydrates: 38.0g, 13%; Dietary Fiber: 9.6g, 38%; Sugars: 9.5g; Protein: 11.2g; Vitamin A 80%, Vitamin C 159% Calcium 5%, Iron 32
VEGETARIAN CHILI
This is from Runner's World. Apparently, it was in the December 1999 issue and repeated after someone mentioned it in a letter in the February 2000 issue. I'm always amazed at the great food coming out of there!
1 onion, chopped
1 sweet green pepper, chopped
2 cloves garlic, minced
1 teaspoon soybean or olive oil
1 16-ounce package extra-firm tofu, drained and crumbled
1 or 2 19-once cans of beans (kidney, pinto, or white)
1 28-ounce can stewed tomatoes
3 medium carrots, sliced
2 Tablespoons chili powder
1 teaspoon cumin
1 teaspoon hot sauce
Salt & Pepper to taste
Sauté the onion, pepper & garlic in oil over medium heat. Add the tofu and sauté until crisp & lightly browned (about 10 minutes). Add the beans, stewed tomatoes, carrots, chili powder, cumin, hot sauce, & salt & pepper. Bring to a boil. Reduce heat & simmer for 50-60 minutes. Serves 4.
From Runner’s World, December, 1999/letters Feb. 2000
REWORKED VEGETARIAN CHILI
I've fixed this recipe probably several hundred times, easily. I started off with the above Runner's World recipe; it slowly morphed into this recipe.
Note: I have a habit of buying anywhere from 16 to 20 (or more) peppers of varying colors at the same time, then chopping them all up, putting them into several containers, and freezing them. When I put them into the containers, they're not separated by color, but, rather, dumped in together. This way, I end up with containers with red, green, yellow and orange bell peppers all thrown in together. Then, whenever I need cut up peppers, I end up with a colorful bunch of peppers in whatever I'm putting them in. If you prefer, you can buy one or two peppers as needed (like for this recipe) and cut it up at that time. You can use whichever color bell pepper you want; if I'm out of frozen peppers, and am planning to buy only one or two for this recipe, I usually go with the green peppers, since they're usually the cheapest.
Also, with the onions, I usually try to have both yellow and red onions on hand; when I do, I use one of each in this recipe. Finally, for the cans of beans, I lean toward one can of black beans and one can of either Navy or Great Northern beans, both of which are white. Between the multi-colored peppers, two different kinds of onions, and different colored beans, it makes for a more colorful chili. But if you only have two cans of white, red or black beans, that's fine, too.
2 T olive oil
2 onions, chopped
4-6 cloves garlic, minced
1-2 peppers, chopped
16-ounce package extra-firm tofu, drained and crumbled
2 19-once cans of beans, drained
1 28-ounce can crushed tomatoes
3 medium carrots, sliced
2 Tablespoons chili powder
1 teaspoon cumin
Salt & Pepper to taste
Note: For cutting up onions, check here.
Sauté the onion, peppers & garlic in oil over medium heat.
Add tofu and sauté until crisp & lightly browned. While this is cooking, peel and cut the carrots. Add the beans, crushed tomatoes, carrots, chili powder, cumin, & salt & pepper. Bring to a boil. Reduce heat & simmer for 50-60 minutes. Serve over noodles. Serves 4.
YUM!
ULTIMATE VEGAN CHILI
This comes from the February 2010 issue of Vegetarian Times, page 51. It begins, “This chili is made with a base of seitan and mushrooms for a rich, thick dish that is, for lack of a better word, meaty! In lieu of chili beans such as Bush's Best Chili Beans, you can substitute or 1 can each black beans, kidney beans, and pinto beans, partially drained. If you like your chili three-alarm hot, add an extra chipotle chile or two.” Serves 8.
To view this online, click here.
2 Tbs. olive oil
1 large onion, chopped (2 cups)
3 cloves garlic, minced (1 Tbs.)
1 chipotle chile in adobo sauce, drained and minced
8 oz. baby bella mushrooms, finely chopped (1 1/2 cups)
2 8-oz. pkgs. seitan, chopped (3 cups)
3 Tbs. tomato paste
2 tsp. smoked paprika
2 tsp. dried oregano
1 1/2 tsp. chili powder
3/4 tsp. celery salt
3 15-oz. cans chili beans, partially drained
1 cup chopped carrots (2 to 3 large carrots)
2 Tbs. low-sodium tamari or soy sauce
1 Tbs. vegan Worcestershire sauce
Heat oil in Dutch oven over medium-high heat. Add onion, and sauté 7 to 10 minutes, or until beginning to brown, stirring often. Add garlic and chipotle chile, and sauté 1 minute more. Stir in mushrooms; cook 3 to 4 minutes, or until softened. Add seitan, tomato paste, paprika, oregano, chili powder, celery salt, and 1 cup water; cook 3 to 4 minutes, stirring occasionally.
Add beans, carrots, tamari, and Worcestershire sauce. Cover, and reduce heat to medium-low. Simmer 1 hour, or until carrots are tender.
nutritional information Per 1-cup Serving: Calories: 276; Protein: 24 g; Total Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 33 g; Cholesterol: 0 mg; Sodium: 844 mg; Fiber: 9 g; Sugar: 4 g; Vegan
VEGETARIAN CHILI
This also comes from PureWow. Makes 6 to 8 servings; Time: 1 hour
Ingredients
2 tablespoons extra-virgin olive oil
1 large white onion, diced
2 large (or 4 small) poblano peppers, seeded and diced
1 large sweet potato, peeled and diced
4 garlic cloves, minced
1 tablespoon chile powder
2 teaspoons ground cumin
1 teaspoon ground coriander
3/4 teaspoon cayenne pepper
Salt and freshly ground black pepper
One 28-ounce can crushed tomatoes
4 cups vegetable broth
One 15-ounce can chickpeas
One 15-ounce can black beans
2 cups frozen corn, thawed
Sour cream, for garnish
1 avocado, diced, for garnish
3 tablespoons chopped fresh cilantro, for garnish
Directions
In a large pot, heat the olive oil over medium heat. Add the onion, poblano pepper and sweet potato, and sauté until the onion is translucent, 6 to 8 minutes. Add the garlic and continue to cook until fragrant, 1 minute more.
Add the chile powder, cumin, coriander, cayenne, salt and pepper, and cook until fragrant, 1 to 2 minutes. Stir in the tomatoes and broth. Bring the mixture to a simmer over medium heat. Reduce the heat to low and simmer until good flavor develops and the vegetables are very tender, 30 to 35 minutes.
Stir in the beans, chickpeas and corn, and simmer for 2 to 3 minutes.
To serve, ladle the soup into bowls. Garnish with a dollop of sour cream, 1 to 2 tablespoons avocado and 2 teaspoons cilantro. Leftover chili will keep in the refrigerator for up to a week.
Showing posts with label Low-Cal almost fat-free vegetable chili. Show all posts
Showing posts with label Low-Cal almost fat-free vegetable chili. Show all posts
Thursday, October 13, 2016
Friday, September 16, 2016
Friday Recipes
It's finally the weekend. Here are six recipes to help you through the weekend. Enjoy!
BUSH’S® APPLE PUMPKIN CAKE
This comes from Bush’s® Beans. It starts off, “Full of classic fall flavors, this delicious cake can be topped with whipped cream or your favorite cream cheese icing. Pureed BUSH'S® Country Style Baked Beans add a surprising sweetness.” Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 12.
To view this online, click here.
Ingredients
1 can (16 oz) BUSH’S® Country Style Baked Beans
1 pkg (16.25 oz) spice cake mix
3 large eggs
1/2 cup classic applesauce
1 can (15 oz) pumpkin puree (not pumpkin pie mix)
Directions
Remove the bacon from the can of Country Style Baked Beans. Pour the can of beans and sauce into a blender and puree.
Combine the cake mix, use 3/4 cup of the pureed beans (discard small amount of remaining puree) and 3 eggs in a mixing bowl and mix well.
Add the applesauce and pumpkin and mix well till all ingredients are combined.
Spoon batter into a sprayed 9x13 cake pan at 350° F for 30-35 minutes or till a wooden pick inserted near the center comes out clean.
Cool in pan.
Top with whip cream or Cream cheese frosting for fun! Yields 12 servings OR Use cupcake pans with paper liners. Fill 2/3 full.
Bake at 350° for 12- 15 minutes or till a wooden pick comes out clean.
Makes 2-3 dozen muffins or frost for a nutritious cupcake.
WILD RICE-STUFFED PUMPKIN
From page 71 of the October 2012 issue of Vegetarian Times. The recipe begins, "The stuffing for this entrée can be made two days ahead." Serves 12.
To view this yummy recipe online, click here.
1 lb. wild rice blend
2 lb. fresh spinach, stemmed
1/4 cup plus 2 Tbs. olive oil, divided
6 cups sliced button mushrooms (1 1/2 lb.)
1 large onion, chopped (2 cups)
1 cup diced celery
9 cloves garlic, minced, divided (3 Tbs.)
3 Tbs. chopped fresh sage, divided
4 tsp. chopped fresh thyme, divided
2 cups fresh or frozen corn kernels
1 1/2 cups cooked kidney beans, or 1 15-oz. can kidney beans, rinsed and drained
1 cup chopped toasted pecans
1 6- to 8-lb. cooking pumpkin
Prepare wild rice blend according to package directions. Transfer to bowl.
Bring 1/2 cup water to a boil in bottom of skillet. Add spinach, and cook 4 minutes, or until wilted. Drain, and cool, then squeeze dry, chop, and add to rice in bowl.
Heat 2 Tbs. oil in skillet over medium heat. Add mushrooms, onion, celery, 4 tsp. garlic, 1 Tbs. sage, and 2 tsp. thyme; sauté 10 minutes, or until all liquid has evaporated. Stir in corn and kidney beans, and sauté 3 minutes. Stir mushroom mixture into rice mixture. Fold in pecans, and season with salt and pepper, if desired.
Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top from pumpkin, and scoop out seeds and pulp.
Combine remaining 1/4 cup oil, remaining 5 tsp. garlic, 2 Tbs. sage, and 2 tsp. thyme in bowl. Brush oil mixture over inside of pumpkin. Fill pumpkin with rice mixture, cover with top, and bake 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip. Uncover, and bake 10 to 20 minutes more.
nutritional information Per Serving: Calories: 272; Protein: 3 g; Total Fat: 10 g; Saturated Fat: less than 1 g; Carbohydrates: 43 g; Cholesterol: 16 mg; Sodium: 227 mg; Fiber: 3 g; Sugar: 25 g; Vegan; Gluten-Free
LOW-CALORIE, ALMOST FAT-FREE VEGETABLE CHILI
Jolinda Hackett, About.com's vegetarian blog's guide, wrote, "Using extra vegetables, tomato juice and tomatoes with fewer beans keeps this vegetarian chili lower in calories. Though meatless chili is already a healthy and low-fat choice, this version is extra low-cal. It's really more like a chili-spiced tomato soup than a hearty chili. This was one of those recipes that came about purely because of what I had on hand in my kitchen, which happened to be lots of veggies, and not so many beans. But I really wanted chili."
Ingredients:
1/2 medium onion, chopped
2-3 cloves garlic, minced
2 tbsp water
1 large carrot, sliced thin
1 green bell pepper, chopped small
1 red bell pepper, chopped small
2 tbsp soy sauce
1/2 cup corn kernels
1 15-ounce can kidney beans
1 28-ounce can diced tomatoes (do not drain)
1 12-ounce can tomato juice or V8
water
1 jalapeno or other small spicy pepper, minced
1 tbsp chili powder
1/2 tsp oregano
1/2 tsp seasoned salt
1/2 tsp cayenne pepper
green onions for garnish, optional
Preparation:
In a large non-stick pot, heat the garlic and onions for 3-4 minutes. Add the water and carrots and heat, stirring, for another 3-4 minutes. Add green bell pepper, red bell pepper and soy sauce, stirring to combine well. Heat for just another minute or two. Reduce heat to medium low and add all the remaining ingredients, except for the green onions. Cover and allow to slowly simmer for at least 25 minutes and up to 40 minutes.
Adjust the seasonings to taste, garnish with some green onions or even a bit of cheese or sour cream if you're not eating vegan.
Nutritional information, via CalorieCount: Calories: 195; Calories from Fat: 10; Total Fat: 1.1g, 2% daily value; Trans Fat: 0.0g; Cholesterol: 0mg, 0%; Sodium: 614mg, 26%; Total Carbohydrates: 38.0g, 13%; Dietary Fiber: 9.6g, 38%; Sugars: 9.5g; Protein: 11.2g; Vitamin A 80%, Vitamin C 159% Calcium 5%, Iron 32
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
CREAMY SPINACH SOUP WITH PANEER CROUTONS
This is from the October 2012 issue of Vegetarian Times, page 32. It starts out, “Paneer, a mild Indian cheese, tops this tasty soup. If you can’t find paneer, substitute cubed fresh mozzarella or tofu.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 Tbs. butter, divided
1 small onion, chopped (1 cup)
1 Tbs. thinly sliced fresh ginger
2 cloves garlic, peeled and thinly sliced
2 tsp. curry powder
1/2 tsp. black mustard seeds
1/2 tsp. ground turmeric
1 cup frozen shredded hash browns, thawed
3 2/3 cups low-sodium vegetable broth
1 1-lb. pkg. frozen spinach
4 oz. paneer cheese, cubed (1 cup)
Heat 1 Tbs. butter in pot over medium heat. Add onion, and cook 3 minutes. Stir in ginger, garlic, curry powder, mustard seeds, and turmeric. Cook 1 minute. Add hash browns and broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 7 minutes. Stir in spinach, and cook 2 minutes more, or until wilted. Purée with immersion blender until smooth.
Heat remaining 1 Tbs. butter in nonstick skillet over medium heat. Add paneer cubes, and cook 5 to 7 minutes, or until golden brown, turning occasionally. Spoon paneer over soup, and serve hot.
nutritional information Per 1 1/2-cup serving: Calories: 264; Protein: 11 g; Total Fat: 13 g; Saturated Fat: 9 g; Carbohydrates: 22 g; Cholesterol: 44 mg; Sodium: 453 mg; Fiber: 4 g; Sugar: 6 g; Gluten-Free
LOW FAT BROCCOLI SOUP
Ingredients
2 cups chopped fresh or frozen broccoli
1/2 cup chopped onion
1 (14.5 oz.) can reduced-sodium chicken broth
2 tbsp. cornstarch
1 (12 fluid oz.) can fat-free evaporated milk
Methods
In a saucepan, combine broccoli, onion and broth; simmer for 10-15 minutes or until vegetables are tender. Puree half of the mixture in a blender; return to the saucepan.
In a small bowl, whisk cornstarch and 3 tbsp. of milk until smooth. Gradually add remaining milk. Stir into the broccoli mixture. Bring to a boil; boil and stir for 2 minutes.
Additional Tips prep time 30 Min; ready in30 Min; Makes 4 servings. from mydailymoment.com
BUSH’S® APPLE PUMPKIN CAKE
This comes from Bush’s® Beans. It starts off, “Full of classic fall flavors, this delicious cake can be topped with whipped cream or your favorite cream cheese icing. Pureed BUSH'S® Country Style Baked Beans add a surprising sweetness.” Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 12.
To view this online, click here.
Ingredients
1 can (16 oz) BUSH’S® Country Style Baked Beans
1 pkg (16.25 oz) spice cake mix
3 large eggs
1/2 cup classic applesauce
1 can (15 oz) pumpkin puree (not pumpkin pie mix)
Directions
Remove the bacon from the can of Country Style Baked Beans. Pour the can of beans and sauce into a blender and puree.
Combine the cake mix, use 3/4 cup of the pureed beans (discard small amount of remaining puree) and 3 eggs in a mixing bowl and mix well.
Add the applesauce and pumpkin and mix well till all ingredients are combined.
Spoon batter into a sprayed 9x13 cake pan at 350° F for 30-35 minutes or till a wooden pick inserted near the center comes out clean.
Cool in pan.
Top with whip cream or Cream cheese frosting for fun! Yields 12 servings OR Use cupcake pans with paper liners. Fill 2/3 full.
Bake at 350° for 12- 15 minutes or till a wooden pick comes out clean.
Makes 2-3 dozen muffins or frost for a nutritious cupcake.
WILD RICE-STUFFED PUMPKIN
From page 71 of the October 2012 issue of Vegetarian Times. The recipe begins, "The stuffing for this entrée can be made two days ahead." Serves 12.
To view this yummy recipe online, click here.
1 lb. wild rice blend
2 lb. fresh spinach, stemmed
1/4 cup plus 2 Tbs. olive oil, divided
6 cups sliced button mushrooms (1 1/2 lb.)
1 large onion, chopped (2 cups)
1 cup diced celery
9 cloves garlic, minced, divided (3 Tbs.)
3 Tbs. chopped fresh sage, divided
4 tsp. chopped fresh thyme, divided
2 cups fresh or frozen corn kernels
1 1/2 cups cooked kidney beans, or 1 15-oz. can kidney beans, rinsed and drained
1 cup chopped toasted pecans
1 6- to 8-lb. cooking pumpkin
Prepare wild rice blend according to package directions. Transfer to bowl.
Bring 1/2 cup water to a boil in bottom of skillet. Add spinach, and cook 4 minutes, or until wilted. Drain, and cool, then squeeze dry, chop, and add to rice in bowl.
Heat 2 Tbs. oil in skillet over medium heat. Add mushrooms, onion, celery, 4 tsp. garlic, 1 Tbs. sage, and 2 tsp. thyme; sauté 10 minutes, or until all liquid has evaporated. Stir in corn and kidney beans, and sauté 3 minutes. Stir mushroom mixture into rice mixture. Fold in pecans, and season with salt and pepper, if desired.
Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top from pumpkin, and scoop out seeds and pulp.
Combine remaining 1/4 cup oil, remaining 5 tsp. garlic, 2 Tbs. sage, and 2 tsp. thyme in bowl. Brush oil mixture over inside of pumpkin. Fill pumpkin with rice mixture, cover with top, and bake 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip. Uncover, and bake 10 to 20 minutes more.
nutritional information Per Serving: Calories: 272; Protein: 3 g; Total Fat: 10 g; Saturated Fat: less than 1 g; Carbohydrates: 43 g; Cholesterol: 16 mg; Sodium: 227 mg; Fiber: 3 g; Sugar: 25 g; Vegan; Gluten-Free
LOW-CALORIE, ALMOST FAT-FREE VEGETABLE CHILI
Jolinda Hackett, About.com's vegetarian blog's guide, wrote, "Using extra vegetables, tomato juice and tomatoes with fewer beans keeps this vegetarian chili lower in calories. Though meatless chili is already a healthy and low-fat choice, this version is extra low-cal. It's really more like a chili-spiced tomato soup than a hearty chili. This was one of those recipes that came about purely because of what I had on hand in my kitchen, which happened to be lots of veggies, and not so many beans. But I really wanted chili."
Ingredients:
1/2 medium onion, chopped
2-3 cloves garlic, minced
2 tbsp water
1 large carrot, sliced thin
1 green bell pepper, chopped small
1 red bell pepper, chopped small
2 tbsp soy sauce
1/2 cup corn kernels
1 15-ounce can kidney beans
1 28-ounce can diced tomatoes (do not drain)
1 12-ounce can tomato juice or V8
water
1 jalapeno or other small spicy pepper, minced
1 tbsp chili powder
1/2 tsp oregano
1/2 tsp seasoned salt
1/2 tsp cayenne pepper
green onions for garnish, optional
Preparation:
In a large non-stick pot, heat the garlic and onions for 3-4 minutes. Add the water and carrots and heat, stirring, for another 3-4 minutes. Add green bell pepper, red bell pepper and soy sauce, stirring to combine well. Heat for just another minute or two. Reduce heat to medium low and add all the remaining ingredients, except for the green onions. Cover and allow to slowly simmer for at least 25 minutes and up to 40 minutes.
Adjust the seasonings to taste, garnish with some green onions or even a bit of cheese or sour cream if you're not eating vegan.
Nutritional information, via CalorieCount: Calories: 195; Calories from Fat: 10; Total Fat: 1.1g, 2% daily value; Trans Fat: 0.0g; Cholesterol: 0mg, 0%; Sodium: 614mg, 26%; Total Carbohydrates: 38.0g, 13%; Dietary Fiber: 9.6g, 38%; Sugars: 9.5g; Protein: 11.2g; Vitamin A 80%, Vitamin C 159% Calcium 5%, Iron 32
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
CREAMY SPINACH SOUP WITH PANEER CROUTONS
This is from the October 2012 issue of Vegetarian Times, page 32. It starts out, “Paneer, a mild Indian cheese, tops this tasty soup. If you can’t find paneer, substitute cubed fresh mozzarella or tofu.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 Tbs. butter, divided
1 small onion, chopped (1 cup)
1 Tbs. thinly sliced fresh ginger
2 cloves garlic, peeled and thinly sliced
2 tsp. curry powder
1/2 tsp. black mustard seeds
1/2 tsp. ground turmeric
1 cup frozen shredded hash browns, thawed
3 2/3 cups low-sodium vegetable broth
1 1-lb. pkg. frozen spinach
4 oz. paneer cheese, cubed (1 cup)
Heat 1 Tbs. butter in pot over medium heat. Add onion, and cook 3 minutes. Stir in ginger, garlic, curry powder, mustard seeds, and turmeric. Cook 1 minute. Add hash browns and broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 7 minutes. Stir in spinach, and cook 2 minutes more, or until wilted. Purée with immersion blender until smooth.
Heat remaining 1 Tbs. butter in nonstick skillet over medium heat. Add paneer cubes, and cook 5 to 7 minutes, or until golden brown, turning occasionally. Spoon paneer over soup, and serve hot.
nutritional information Per 1 1/2-cup serving: Calories: 264; Protein: 11 g; Total Fat: 13 g; Saturated Fat: 9 g; Carbohydrates: 22 g; Cholesterol: 44 mg; Sodium: 453 mg; Fiber: 4 g; Sugar: 6 g; Gluten-Free
LOW FAT BROCCOLI SOUP
Ingredients
2 cups chopped fresh or frozen broccoli
1/2 cup chopped onion
1 (14.5 oz.) can reduced-sodium chicken broth
2 tbsp. cornstarch
1 (12 fluid oz.) can fat-free evaporated milk
Methods
In a saucepan, combine broccoli, onion and broth; simmer for 10-15 minutes or until vegetables are tender. Puree half of the mixture in a blender; return to the saucepan.
In a small bowl, whisk cornstarch and 3 tbsp. of milk until smooth. Gradually add remaining milk. Stir into the broccoli mixture. Bring to a boil; boil and stir for 2 minutes.
Additional Tips prep time 30 Min; ready in30 Min; Makes 4 servings. from mydailymoment.com
Wednesday, March 23, 2016
Wednesday Recipes
Here are today's yummy vegetarian recipes. Some of them would be perfect for Easter (which is this Sunday); actually, they'd be good at any time - like tonight! Enjoy!
STRAWBERRY RHUBARB SMOOTHIE
This recipe is from One Green Planet. The recipe can be found online here.
Dairy Free; Kid-Friendly; Soy Free; Vegan
Ingredients
1 cup fresh rhubarb, chopped
1/2 cup orange juice
1 tbsp date syrup Organics Are For Everyone (you can substitute pure maple syrup here)
1/2 tbsp pure vanilla extract
1 cup fresh strawberries, sliced
1/2 cup frozen strawberries
1 fresh banana
12 oz unsweetened vanilla non-dairy milk of choice
1 pinch ground cinnamon
1 tbsp ground flaxseed
Preparation
Combine chopped rhubarb, orange juice, date syrup, vanilla and cinnamon in a small saucepan. Bring to a boil, reduce heat to low and simmer uncovered for five minutes.
Set aside to cool slightly and place in refrigerator to chill for 30 minutes (this can be done ahead of time and you can make more so you can enjoy this all week long).
Combine all ingredients in a blender. Puree until smooth and serve.
CHOCOLATE CHERRY PIE - Vegan tofu cherry "cream" pie recipe
Jolinda Hackett, About.com's Vegetarian blog guide, writes, "Chocolate cherry pie - Vegan tofu cherry "cream" pie recipe - delicious! I'd love to try this same method with strawberries or perhaps even Elvis-style, with bananas."
Ingredients:
1 (12 oz.) box firm silken tofu
1/4 cup cocoa powder
1/4 cup sugar
1/2 cup chocolate chips, melted
1/2 teaspoon almond extract
1 prepared vegan graham cracker pie crust
1 (12 oz.) package frozen dark sweet cherries, thawed and drained
1 cup non-dairy whipped topping
Preparation:
First, prepare the cherries. Slice them in half and remove the pics, if needed. Set a handful of cherries aside to use as a garnish on top of the pie.
Next, prepare the chocolate "cream" filling. Process the tofu in a blender or food processor until smooth and creamy. Add the cocoa powder, sugar, melted chocolate chips, and almond extract. Process again until mixture is smooth.
To prepare the pie, place about 1/3 of the chocolate tofu mix in a single layer in the prepared pie crust. Next, place the cherries in a single layer on top of the chocolate tofu mixture and spread the remaining chocolate tofu on top.
Refrigerate for at least 4 hours before serving. Garnish each slice with whipped topping and reserved cherries.
This recipe makes one pie of 8 servings.
Nutritional information, per serving: Calories: 270, Total Fat: 13g, Saturated Fat: 5g, Cholesterol: 0mg, Sodium: 100mg, Carbohydrates: 36g, Dietary Fiber: 2g. Sugar: 24g, Protein: 6g
HONEY-MUSTARD BROCCOLI SALAD
From the June 2013 issue of Vegetarian Times, page 55. The recipe starts with the statement, "Protein- and fiber-rich black beluga lentils make this salad totally satisfying. The lentils are soaked overnight to shorten cooking time and enhance digestibility." Makes 4 servings. To view the recipe at the V.T. website, click here.
Salad
1/2 cup black beluga lentils, rinsed and soaked 8 hours or overnight
1 head broccoli, cut into florets (4 cups)
1 small red onion or shallot, sliced into rings (2/3 cup)
1/4 cup chopped almonds, toasted
Honey-Mustard Dressing
4 Tbs. cold-pressed olive oil
1 Tbs. apple cider vinegar
2 tsp. raw honey or agave nectar
2 tsp. Dijon mustard
To make Salad: Drain and rinse lentils, then place in a medium stockpot with 1 cup water. Bring to a boil, reduce heat to medium-low, and simmer 18 minutes. Add broccoli, cover pan, and steam 2 to 3 minutes, or until broccoli and lentils are al dente.
Meanwhile, to make Honey-Mustard Dressing: whisk together all ingredients in bowl until smooth.
Drain off any remaining liquid from broccoli and lentils, and transfer to large bowl. Add dressing, and toss to coat. Season with salt and pepper, if desired. Serve garnished with onion and almonds.
LOW-CALORIE, ALMOST FAT-FREE VEGETABLE CHILI
Jolinda Hackett, About.com's vegetarian blog's guide, wrote, "Using extra vegetables, tomato juice and tomatoes with fewer beans keeps this vegetarian chili lower in calories. Though meatless chili is already a healthy and low-fat choice, this version is extra low-cal. It's really more like a chili-spiced tomato soup than a hearty chili. This was one of those recipes that came about purely because of what I had on hand in my kitchen, which happened to be lots of veggies, and not so many beans. But I really wanted chili."
Ingredients:
1/2 medium onion, chopped
2-3 cloves garlic, minced
2 tbsp water
1 large carrot, sliced thin
1 green bell pepper, chopped small
1 red bell pepper, chopped small
2 tbsp soy sauce
1/2 cup corn kernels
1 15-ounce can kidney beans
1 28-ounce can diced tomatoes (do not drain)
1 12-ounce can tomato juice or V8
water
1 jalapeno or other small spicy pepper, minced
1 tbsp chili powder
1/2 tsp oregano
1/2 tsp seasoned salt
1/2 tsp cayenne pepper
green onions for garnish, optional
Preparation:
In a large non-stick pot, heat the garlic and onions for 3-4 minutes. Add the water and carrots and heat, stirring, for another 3-4 minutes. Add green bell pepper, red bell pepper and soy sauce, stirring to combine well. Heat for just another minute or two. Reduce heat to medium low and add all the remaining ingredients, except for the green onions. Cover and allow to slowly simmer for at least 25 minutes and up to 40 minutes.
Adjust the seasonings to taste, garnish with some green onions or even a bit of cheese or sour cream if you're not eating vegan.
Nutritional information, via CalorieCount: Calories: 195; Calories from Fat: 10; Total Fat: 1.1g, 2% daily value; Trans Fat: 0.0g; Cholesterol: 0mg, 0%; Sodium: 614mg, 26%; Total Carbohydrates: 38.0g, 13%; Dietary Fiber: 9.6g, 38%; Sugars: 9.5g; Protein: 11.2g; Vitamin A 80%, Vitamin C 159% Calcium 5%, Iron 32
PASTA FAGIOLI WITH ORZO
Another one of Jolinda Hackett's offerings. 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."
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.
QUINOA PILAF WITH TEMPEH AND BROCCOLI
This is from the Vegetarian Times, page 30. It begins, “Everyone’s favorite ancient grain gets a flavor boost from a seasoned cooking liquid before it’s topped with a tempeh stir-fry.” Serves 4 in 30 minutes or less.
To view this online, click here.
Quinoa Pilaf
1 tsp. coconut oil
1 cup quinoa, rinsed and drained
1 Tbs. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1/2 cup fresh orange juice
1/2 tsp. salt
Tempeh and Broccoli
2 Tbs. coconut oil
1 8-oz. pkg. tempeh, cubed
2 tsp. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1 Tbs. minced jalapeño chile
1/2 cup fresh orange juice
1/2 cup low-sodium no-chicken broth
2 Tbs. low-sodium soy sauce
4 cups broccoli florets
1/4 cup chopped green onions
2 Tbs. chopped toasted cashews
To make Quinoa Pilaf: Heat coconut oil in medium saucepan over medium heat. Add quinoa, ginger, and garlic; sauté 1 minute. Add orange juice, 11/2 cups water, and salt. Cover, bring to a boil, then reduce heat to medium-low, and simmer 15 minutes, or until quinoa is tender.
Meanwhile, to make Tempeh and Broccoli: Heat coconut oil in large skillet over medium-high heat. Add tempeh, and cook 7 minutes, or until lightly golden, stirring occasionally. Add ginger, garlic, and chile, and sauté 30 seconds.
Add orange juice, broth, and soy sauce to tempeh, and bring to boil. Reduce heat to medium-low, and simmer, uncovered, 5 minutes. Add broccoli, and stir-fry 5 minutes, or until broccoli is crisp-tender.
Transfer Quinoa Pilaf to serving bowl. Top with Tempeh and Broccoli. Garnish with green onions and cashews.
nutritional information Per 1 1/2-cup serving: Calories: 399; Protein: 21 g; Total Fat: 19 g; Saturated Fat: 9 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 625 mg; Fiber: 6 g; Sugar: 6 g
STRAWBERRY RHUBARB SMOOTHIE
This recipe is from One Green Planet. The recipe can be found online here.
Dairy Free; Kid-Friendly; Soy Free; Vegan
Ingredients
1 cup fresh rhubarb, chopped
1/2 cup orange juice
1 tbsp date syrup Organics Are For Everyone (you can substitute pure maple syrup here)
1/2 tbsp pure vanilla extract
1 cup fresh strawberries, sliced
1/2 cup frozen strawberries
1 fresh banana
12 oz unsweetened vanilla non-dairy milk of choice
1 pinch ground cinnamon
1 tbsp ground flaxseed
Preparation
Combine chopped rhubarb, orange juice, date syrup, vanilla and cinnamon in a small saucepan. Bring to a boil, reduce heat to low and simmer uncovered for five minutes.
Set aside to cool slightly and place in refrigerator to chill for 30 minutes (this can be done ahead of time and you can make more so you can enjoy this all week long).
Combine all ingredients in a blender. Puree until smooth and serve.
CHOCOLATE CHERRY PIE - Vegan tofu cherry "cream" pie recipe
Jolinda Hackett, About.com's Vegetarian blog guide, writes, "Chocolate cherry pie - Vegan tofu cherry "cream" pie recipe - delicious! I'd love to try this same method with strawberries or perhaps even Elvis-style, with bananas."
Ingredients:
1 (12 oz.) box firm silken tofu
1/4 cup cocoa powder
1/4 cup sugar
1/2 cup chocolate chips, melted
1/2 teaspoon almond extract
1 prepared vegan graham cracker pie crust
1 (12 oz.) package frozen dark sweet cherries, thawed and drained
1 cup non-dairy whipped topping
Preparation:
First, prepare the cherries. Slice them in half and remove the pics, if needed. Set a handful of cherries aside to use as a garnish on top of the pie.
Next, prepare the chocolate "cream" filling. Process the tofu in a blender or food processor until smooth and creamy. Add the cocoa powder, sugar, melted chocolate chips, and almond extract. Process again until mixture is smooth.
To prepare the pie, place about 1/3 of the chocolate tofu mix in a single layer in the prepared pie crust. Next, place the cherries in a single layer on top of the chocolate tofu mixture and spread the remaining chocolate tofu on top.
Refrigerate for at least 4 hours before serving. Garnish each slice with whipped topping and reserved cherries.
This recipe makes one pie of 8 servings.
Nutritional information, per serving: Calories: 270, Total Fat: 13g, Saturated Fat: 5g, Cholesterol: 0mg, Sodium: 100mg, Carbohydrates: 36g, Dietary Fiber: 2g. Sugar: 24g, Protein: 6g
HONEY-MUSTARD BROCCOLI SALAD
From the June 2013 issue of Vegetarian Times, page 55. The recipe starts with the statement, "Protein- and fiber-rich black beluga lentils make this salad totally satisfying. The lentils are soaked overnight to shorten cooking time and enhance digestibility." Makes 4 servings. To view the recipe at the V.T. website, click here.
Salad
1/2 cup black beluga lentils, rinsed and soaked 8 hours or overnight
1 head broccoli, cut into florets (4 cups)
1 small red onion or shallot, sliced into rings (2/3 cup)
1/4 cup chopped almonds, toasted
Honey-Mustard Dressing
4 Tbs. cold-pressed olive oil
1 Tbs. apple cider vinegar
2 tsp. raw honey or agave nectar
2 tsp. Dijon mustard
To make Salad: Drain and rinse lentils, then place in a medium stockpot with 1 cup water. Bring to a boil, reduce heat to medium-low, and simmer 18 minutes. Add broccoli, cover pan, and steam 2 to 3 minutes, or until broccoli and lentils are al dente.
Meanwhile, to make Honey-Mustard Dressing: whisk together all ingredients in bowl until smooth.
Drain off any remaining liquid from broccoli and lentils, and transfer to large bowl. Add dressing, and toss to coat. Season with salt and pepper, if desired. Serve garnished with onion and almonds.
LOW-CALORIE, ALMOST FAT-FREE VEGETABLE CHILI
Jolinda Hackett, About.com's vegetarian blog's guide, wrote, "Using extra vegetables, tomato juice and tomatoes with fewer beans keeps this vegetarian chili lower in calories. Though meatless chili is already a healthy and low-fat choice, this version is extra low-cal. It's really more like a chili-spiced tomato soup than a hearty chili. This was one of those recipes that came about purely because of what I had on hand in my kitchen, which happened to be lots of veggies, and not so many beans. But I really wanted chili."
Ingredients:
1/2 medium onion, chopped
2-3 cloves garlic, minced
2 tbsp water
1 large carrot, sliced thin
1 green bell pepper, chopped small
1 red bell pepper, chopped small
2 tbsp soy sauce
1/2 cup corn kernels
1 15-ounce can kidney beans
1 28-ounce can diced tomatoes (do not drain)
1 12-ounce can tomato juice or V8
water
1 jalapeno or other small spicy pepper, minced
1 tbsp chili powder
1/2 tsp oregano
1/2 tsp seasoned salt
1/2 tsp cayenne pepper
green onions for garnish, optional
Preparation:
In a large non-stick pot, heat the garlic and onions for 3-4 minutes. Add the water and carrots and heat, stirring, for another 3-4 minutes. Add green bell pepper, red bell pepper and soy sauce, stirring to combine well. Heat for just another minute or two. Reduce heat to medium low and add all the remaining ingredients, except for the green onions. Cover and allow to slowly simmer for at least 25 minutes and up to 40 minutes.
Adjust the seasonings to taste, garnish with some green onions or even a bit of cheese or sour cream if you're not eating vegan.
Nutritional information, via CalorieCount: Calories: 195; Calories from Fat: 10; Total Fat: 1.1g, 2% daily value; Trans Fat: 0.0g; Cholesterol: 0mg, 0%; Sodium: 614mg, 26%; Total Carbohydrates: 38.0g, 13%; Dietary Fiber: 9.6g, 38%; Sugars: 9.5g; Protein: 11.2g; Vitamin A 80%, Vitamin C 159% Calcium 5%, Iron 32
PASTA FAGIOLI WITH ORZO
Another one of Jolinda Hackett's offerings. 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."
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.
QUINOA PILAF WITH TEMPEH AND BROCCOLI
This is from the Vegetarian Times, page 30. It begins, “Everyone’s favorite ancient grain gets a flavor boost from a seasoned cooking liquid before it’s topped with a tempeh stir-fry.” Serves 4 in 30 minutes or less.
To view this online, click here.
Quinoa Pilaf
1 tsp. coconut oil
1 cup quinoa, rinsed and drained
1 Tbs. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1/2 cup fresh orange juice
1/2 tsp. salt
Tempeh and Broccoli
2 Tbs. coconut oil
1 8-oz. pkg. tempeh, cubed
2 tsp. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1 Tbs. minced jalapeño chile
1/2 cup fresh orange juice
1/2 cup low-sodium no-chicken broth
2 Tbs. low-sodium soy sauce
4 cups broccoli florets
1/4 cup chopped green onions
2 Tbs. chopped toasted cashews
To make Quinoa Pilaf: Heat coconut oil in medium saucepan over medium heat. Add quinoa, ginger, and garlic; sauté 1 minute. Add orange juice, 11/2 cups water, and salt. Cover, bring to a boil, then reduce heat to medium-low, and simmer 15 minutes, or until quinoa is tender.
Meanwhile, to make Tempeh and Broccoli: Heat coconut oil in large skillet over medium-high heat. Add tempeh, and cook 7 minutes, or until lightly golden, stirring occasionally. Add ginger, garlic, and chile, and sauté 30 seconds.
Add orange juice, broth, and soy sauce to tempeh, and bring to boil. Reduce heat to medium-low, and simmer, uncovered, 5 minutes. Add broccoli, and stir-fry 5 minutes, or until broccoli is crisp-tender.
Transfer Quinoa Pilaf to serving bowl. Top with Tempeh and Broccoli. Garnish with green onions and cashews.
nutritional information Per 1 1/2-cup serving: Calories: 399; Protein: 21 g; Total Fat: 19 g; Saturated Fat: 9 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 625 mg; Fiber: 6 g; Sugar: 6 g
Thursday, November 19, 2015
Thursday Recipes
Enjoy!
CHAI RICE PUDDING
This comes from the February 2006 issue of Vegetarian Times, page 86. It starts off, “If you like chai tea, you'll love this creamy, comforting dessert studded with apples and raisins. For the best flavor, choose a strong, spicy chai tea; we used, Tazo's chai tea bags.”
3 1/2 cups unsweetened soymilk or low-fat milk
4 black chai tea bags
1 cup short- or medium-grain white rice
1/2 cup light brown sugar
1/8 tsp salt
1 medium-sized apple, peeled, cored and diced
1/4 cup dark raisins
whipped cream for garnish, optional
cinnamon for garnish, optional
Bring 2 cups water and 1 cup soymilk to a boil in large saucepan. Remove from heat, and add teabags. Cover, and steep 5 minutes. Remove tea bags, squeezing out any liquid.
Stir rice, sugar and salt into tea mixture. Bring to a boil over medium heat. Reduce heat, cover and simmer 10 minutes. Add remaining 2 ½ cups soymilk, and simmer, uncovered, 20 minutes, or until rice is soft. Stir in apple and raisins; remove from heat. Cover pot, and let sit 10 minutes.
Spoon pudding into 2-quart heatproof dish. Serve warm or cold, with whipped cream and cinnamon, if desired.
Per serving: 208 cal; 5 g prot; 2 g total fat (0 g sat. fat); 43 g carb; o mg chol; 75 mg sod; 1 g fiber; 20 g sugars
CREAMY RICE PUDDING
Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.
1 1/2 quarts 2% milk
1 cup sugar
1/2 cup Mahatma rice (see note)
1/2 cup raisins
1 teaspoon vanilla extract
Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.
Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)
Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).
Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
From the October 2013 issue of Vegetarian Times, page 76. The recipe starts off, "Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving." Serves 8.
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
VEGETABLE SHEPHERD'S PIE
This came from the Food Network's Magazine several years ago.
Prep Time: 25 min; Cook Time: 41 min; Level: Easy; Serves: 4 servings
Ingredients
6 medium Yukon gold potatoes, peeled and diced
Kosher salt
2 tablespoons extra-virgin olive oil
1 large onion, diced
3 large carrots, cut into 1/2-inch chunks
2 stalks celery, cut into 1/2-inch chunks
1 bunch baby turnips, halved or quartered if large
6 cloves garlic, minced
Freshly ground pepper
1/2 bunch fresh parsley, leaves chopped (stems reserved)
1 1/2 tablespoons Worcestershire sauce
5 tablespoons unsalted butter
3/4 cup chopped veggie burgers or vegetarian protein crumbles
2/3 cup milk or half-and-half
Grated parmesan cheese, for sprinkling (optional)
Directions
Preheat the broiler. Cover the potatoes with water in a pot; season with salt, cover and boil until the potatoes are fork-tender, 15 minutes.
Meanwhile, heat the oil in a stovetop casserole dish or shallow enamel pot over medium-high heat. Add the onion, carrots, celery, turnips and garlic. Season with salt and pepper and cook until the vegetables brown, 8 minutes. Add 1 1/2 cups cooking liquid from the potatoes to the casserole dish. Lower the heat and scrape up any browned bits with a wooden spoon. Tie the parsley stems with twine and add to the casserole. Cover and simmer until the vegetables are tender, 8 minutes. Stir in the Worcestershire sauce, 2 tablespoons butter and the chopped veggie burgers and warm through, 5 minutes. Remove the parsley stems and stir in the chopped parsley. Keep warm.
Drain the potatoes and mash with the remaining 3 tablespoons butter and the milk; season with salt and pepper and spoon over the casserole. Sprinkle with parmesan, if desired. Broil until golden brown, 5 minutes.
WILD RICE-STUFFED PUMPKIN
From page 71 of the October 2012 issue of Vegetarian Times. The recipe begins, "The stuffing for this entrée can be made two days ahead." Serves 12.
1 lb. wild rice blend
2 lb. fresh spinach, stemmed
1/4 cup plus 2 Tbs. olive oil, divided
6 cups sliced button mushrooms (1 1/2 lb.)
1 large onion, chopped (2 cups)
1 cup diced celery
9 cloves garlic, minced, divided (3 Tbs.)
3 Tbs. chopped fresh sage, divided
4 tsp. chopped fresh thyme, divided
2 cups fresh or frozen corn kernels
1 1/2 cups cooked kidney beans, or 1 15-oz. can kidney beans, rinsed and drained
1 cup chopped toasted pecans
1 6- to 8-lb. cooking pumpkin
Prepare wild rice blend according to package directions. Transfer to bowl.
Bring 1/2 cup water to a boil in bottom of skillet. Add spinach, and cook 4 minutes, or until wilted. Drain, and cool, then squeeze dry, chop, and add to rice in bowl.
Heat 2 Tbs. oil in skillet over medium heat. Add mushrooms, onion, celery, 4 tsp. garlic, 1 Tbs. sage, and 2 tsp. thyme; sauté 10 minutes, or until all liquid has evaporated. Stir in corn and kidney beans, and sauté 3 minutes. Stir mushroom mixture into rice mixture. Fold in pecans, and season with salt and pepper, if desired.
Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top from pumpkin, and scoop out seeds and pulp.
Combine remaining 1/4 cup oil, remaining 5 tsp. garlic, 2 Tbs. sage, and 2 tsp. thyme in bowl. Brush oil mixture over inside of pumpkin. Fill pumpkin with rice mixture, cover with top, and bake 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip. Uncover, and bake 10 to 20 minutes more.
nutritional information Per Serving: Calories: 272; Protein: 3 g; Total Fat: 10 g; Saturated Fat: less than 1 g; Carbohydrates: 43 g; Cholesterol: 16 mg; Sodium: 227 mg; Fiber: 3 g; Sugar: 25 g; Vegan; Gluten-Free
LOW-CALORIE, ALMOST FAT-FREE VEGETABLE CHILI
Jolinda Hackett, About.com's vegetarian blog's guide, wrote, "Using extra vegetables, tomato juice and tomatoes with fewer beans keeps this vegetarian chili lower in calories. Though meatless chili is already a healthy and low-fat choice, this version is extra low-cal. It's really more like a chili-spiced tomato soup than a hearty chili. This was one of those recipes that came about purely because of what I had on hand in my kitchen, which happened to be lots of veggies, and not so many beans. But I really wanted chili."
Ingredients:
1/2 medium onion, chopped
2-3 cloves garlic, minced
2 tbsp water
1 large carrot, sliced thin
1 green bell pepper, chopped small
1 red bell pepper, chopped small
2 tbsp soy sauce
1/2 cup corn kernels
1 15-ounce can kidney beans
1 28-ounce can diced tomatoes (do not drain)
1 12-ounce can tomato juice or V8
water
1 jalapeno or other small spicy pepper, minced
1 tbsp chili powder
1/2 tsp oregano
1/2 tsp seasoned salt
1/2 tsp cayenne pepper
green onions for garnish, optional
Preparation:
In a large non-stick pot, heat the garlic and onions for 3-4 minutes. Add the water and carrots and heat, stirring, for another 3-4 minutes. Add green bell pepper, red bell pepper and soy sauce, stirring to combine well. Heat for just another minute or two. Reduce heat to medium low and add all the remaining ingredients, except for the green onions. Cover and allow to slowly simmer for at least 25 minutes and up to 40 minutes.
Adjust the seasonings to taste, garnish with some green onions or even a bit of cheese or sour cream if you're not eating vegan.
Nutritional information, via CalorieCount: Calories: 195; Calories from Fat: 10; Total Fat: 1.1g, 2% daily value; Trans Fat: 0.0g; Cholesterol: 0mg, 0%; Sodium: 614mg, 26%; Total Carbohydrates: 38.0g, 13%; Dietary Fiber: 9.6g, 38%; Sugars: 9.5g; Protein: 11.2g; Vitamin A 80%, Vitamin C 159% Calcium 5%, Iron 32
CHAI RICE PUDDING
This comes from the February 2006 issue of Vegetarian Times, page 86. It starts off, “If you like chai tea, you'll love this creamy, comforting dessert studded with apples and raisins. For the best flavor, choose a strong, spicy chai tea; we used, Tazo's chai tea bags.”
3 1/2 cups unsweetened soymilk or low-fat milk
4 black chai tea bags
1 cup short- or medium-grain white rice
1/2 cup light brown sugar
1/8 tsp salt
1 medium-sized apple, peeled, cored and diced
1/4 cup dark raisins
whipped cream for garnish, optional
cinnamon for garnish, optional
Bring 2 cups water and 1 cup soymilk to a boil in large saucepan. Remove from heat, and add teabags. Cover, and steep 5 minutes. Remove tea bags, squeezing out any liquid.
Stir rice, sugar and salt into tea mixture. Bring to a boil over medium heat. Reduce heat, cover and simmer 10 minutes. Add remaining 2 ½ cups soymilk, and simmer, uncovered, 20 minutes, or until rice is soft. Stir in apple and raisins; remove from heat. Cover pot, and let sit 10 minutes.
Spoon pudding into 2-quart heatproof dish. Serve warm or cold, with whipped cream and cinnamon, if desired.
Per serving: 208 cal; 5 g prot; 2 g total fat (0 g sat. fat); 43 g carb; o mg chol; 75 mg sod; 1 g fiber; 20 g sugars
CREAMY RICE PUDDING
Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.
1 1/2 quarts 2% milk
1 cup sugar
1/2 cup Mahatma rice (see note)
1/2 cup raisins
1 teaspoon vanilla extract
Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.
Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)
Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).
Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
From the October 2013 issue of Vegetarian Times, page 76. The recipe starts off, "Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving." Serves 8.
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
VEGETABLE SHEPHERD'S PIE
This came from the Food Network's Magazine several years ago.
Prep Time: 25 min; Cook Time: 41 min; Level: Easy; Serves: 4 servings
Ingredients
6 medium Yukon gold potatoes, peeled and diced
Kosher salt
2 tablespoons extra-virgin olive oil
1 large onion, diced
3 large carrots, cut into 1/2-inch chunks
2 stalks celery, cut into 1/2-inch chunks
1 bunch baby turnips, halved or quartered if large
6 cloves garlic, minced
Freshly ground pepper
1/2 bunch fresh parsley, leaves chopped (stems reserved)
1 1/2 tablespoons Worcestershire sauce
5 tablespoons unsalted butter
3/4 cup chopped veggie burgers or vegetarian protein crumbles
2/3 cup milk or half-and-half
Grated parmesan cheese, for sprinkling (optional)
Directions
Preheat the broiler. Cover the potatoes with water in a pot; season with salt, cover and boil until the potatoes are fork-tender, 15 minutes.
Meanwhile, heat the oil in a stovetop casserole dish or shallow enamel pot over medium-high heat. Add the onion, carrots, celery, turnips and garlic. Season with salt and pepper and cook until the vegetables brown, 8 minutes. Add 1 1/2 cups cooking liquid from the potatoes to the casserole dish. Lower the heat and scrape up any browned bits with a wooden spoon. Tie the parsley stems with twine and add to the casserole. Cover and simmer until the vegetables are tender, 8 minutes. Stir in the Worcestershire sauce, 2 tablespoons butter and the chopped veggie burgers and warm through, 5 minutes. Remove the parsley stems and stir in the chopped parsley. Keep warm.
Drain the potatoes and mash with the remaining 3 tablespoons butter and the milk; season with salt and pepper and spoon over the casserole. Sprinkle with parmesan, if desired. Broil until golden brown, 5 minutes.
WILD RICE-STUFFED PUMPKIN
From page 71 of the October 2012 issue of Vegetarian Times. The recipe begins, "The stuffing for this entrée can be made two days ahead." Serves 12.
1 lb. wild rice blend
2 lb. fresh spinach, stemmed
1/4 cup plus 2 Tbs. olive oil, divided
6 cups sliced button mushrooms (1 1/2 lb.)
1 large onion, chopped (2 cups)
1 cup diced celery
9 cloves garlic, minced, divided (3 Tbs.)
3 Tbs. chopped fresh sage, divided
4 tsp. chopped fresh thyme, divided
2 cups fresh or frozen corn kernels
1 1/2 cups cooked kidney beans, or 1 15-oz. can kidney beans, rinsed and drained
1 cup chopped toasted pecans
1 6- to 8-lb. cooking pumpkin
Prepare wild rice blend according to package directions. Transfer to bowl.
Bring 1/2 cup water to a boil in bottom of skillet. Add spinach, and cook 4 minutes, or until wilted. Drain, and cool, then squeeze dry, chop, and add to rice in bowl.
Heat 2 Tbs. oil in skillet over medium heat. Add mushrooms, onion, celery, 4 tsp. garlic, 1 Tbs. sage, and 2 tsp. thyme; sauté 10 minutes, or until all liquid has evaporated. Stir in corn and kidney beans, and sauté 3 minutes. Stir mushroom mixture into rice mixture. Fold in pecans, and season with salt and pepper, if desired.
Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top from pumpkin, and scoop out seeds and pulp.
Combine remaining 1/4 cup oil, remaining 5 tsp. garlic, 2 Tbs. sage, and 2 tsp. thyme in bowl. Brush oil mixture over inside of pumpkin. Fill pumpkin with rice mixture, cover with top, and bake 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip. Uncover, and bake 10 to 20 minutes more.
nutritional information Per Serving: Calories: 272; Protein: 3 g; Total Fat: 10 g; Saturated Fat: less than 1 g; Carbohydrates: 43 g; Cholesterol: 16 mg; Sodium: 227 mg; Fiber: 3 g; Sugar: 25 g; Vegan; Gluten-Free
LOW-CALORIE, ALMOST FAT-FREE VEGETABLE CHILI
Jolinda Hackett, About.com's vegetarian blog's guide, wrote, "Using extra vegetables, tomato juice and tomatoes with fewer beans keeps this vegetarian chili lower in calories. Though meatless chili is already a healthy and low-fat choice, this version is extra low-cal. It's really more like a chili-spiced tomato soup than a hearty chili. This was one of those recipes that came about purely because of what I had on hand in my kitchen, which happened to be lots of veggies, and not so many beans. But I really wanted chili."
Ingredients:
1/2 medium onion, chopped
2-3 cloves garlic, minced
2 tbsp water
1 large carrot, sliced thin
1 green bell pepper, chopped small
1 red bell pepper, chopped small
2 tbsp soy sauce
1/2 cup corn kernels
1 15-ounce can kidney beans
1 28-ounce can diced tomatoes (do not drain)
1 12-ounce can tomato juice or V8
water
1 jalapeno or other small spicy pepper, minced
1 tbsp chili powder
1/2 tsp oregano
1/2 tsp seasoned salt
1/2 tsp cayenne pepper
green onions for garnish, optional
Preparation:
In a large non-stick pot, heat the garlic and onions for 3-4 minutes. Add the water and carrots and heat, stirring, for another 3-4 minutes. Add green bell pepper, red bell pepper and soy sauce, stirring to combine well. Heat for just another minute or two. Reduce heat to medium low and add all the remaining ingredients, except for the green onions. Cover and allow to slowly simmer for at least 25 minutes and up to 40 minutes.
Adjust the seasonings to taste, garnish with some green onions or even a bit of cheese or sour cream if you're not eating vegan.
Nutritional information, via CalorieCount: Calories: 195; Calories from Fat: 10; Total Fat: 1.1g, 2% daily value; Trans Fat: 0.0g; Cholesterol: 0mg, 0%; Sodium: 614mg, 26%; Total Carbohydrates: 38.0g, 13%; Dietary Fiber: 9.6g, 38%; Sugars: 9.5g; Protein: 11.2g; Vitamin A 80%, Vitamin C 159% Calcium 5%, Iron 32
Thursday, October 8, 2015
Thursday Recipes
Here are today's six yummy vegetarian recipes to try. Enjoy!
CHAI RICE PUDDING
This comes from the February 2006 issue of Vegetarian Times, page 86. It starts off, “If you like chai tea, you'll love this creamy, comforting dessert studded with apples and raisins. For the best flavor, choose a strong, spicy chai tea; we used, Tazo's chai tea bags.”
3 1/2 cups unsweetened soymilk or low-fat milk
4 black chai tea bags
1 cup short- or medium-grain white rice
1/2 cup light brown sugar
1/8 tsp salt
1 medium-sized apple, peeled, cored and diced
1/4 cup dark raisins
whipped cream for garnish, optional
cinnamon for garnish, optional
Bring 2 cups water and 1 cup soymilk to a boil in large saucepan. Remove from heat, and add teabags. Cover, and steep 5 minutes. Remove tea bags, squeezing out any liquid.
Stir rice, sugar and salt into tea mixture. Bring to a boil over medium heat. Reduce heat, cover and simmer 10 minutes. Add remaining 2 ½ cups soymilk, and simmer, uncovered, 20 minutes, or until rice is soft. Stir in apple and raisins; remove from heat. Cover pot, and let sit 10 minutes.
Spoon pudding into 2-quart heatproof dish. Serve warm or cold, with whipped cream and cinnamon, if desired.
Per serving: 208 cal; 5 g prot; 2 g total fat (0 g sat. fat); 43 g carb; o mg chol; 75 mg sod; 1 g fiber; 20 g sugars
CREAMY RICE PUDDING
Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.
1 1/2 quarts 2% milk
1 cup sugar
1/2 cup Mahatma rice (see note)
1/2 cup raisins
1 teaspoon vanilla extract
Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.
Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)
Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).
Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
From the October 2013 issue of Vegetarian Times, page 76. The recipe starts off, "Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving." Serves 8.
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
VEGETABLE SHEPHERD'S PIE
This came from the Food Network's Magazine several years ago.
Prep Time: 25 min; Cook Time: 41 min; Level: Easy; Serves: 4 servings
Ingredients
6 medium Yukon gold potatoes, peeled and diced
Kosher salt
2 tablespoons extra-virgin olive oil
1 large onion, diced
3 large carrots, cut into 1/2-inch chunks
2 stalks celery, cut into 1/2-inch chunks
1 bunch baby turnips, halved or quartered if large
6 cloves garlic, minced
Freshly ground pepper
1/2 bunch fresh parsley, leaves chopped (stems reserved)
1 1/2 tablespoons Worcestershire sauce
5 tablespoons unsalted butter
3/4 cup chopped veggie burgers or vegetarian protein crumbles
2/3 cup milk or half-and-half
Grated parmesan cheese, for sprinkling (optional)
Directions
Preheat the broiler. Cover the potatoes with water in a pot; season with salt, cover and boil until the potatoes are fork-tender, 15 minutes.
Meanwhile, heat the oil in a stovetop casserole dish or shallow enamel pot over medium-high heat. Add the onion, carrots, celery, turnips and garlic. Season with salt and pepper and cook until the vegetables brown, 8 minutes. Add 1 1/2 cups cooking liquid from the potatoes to the casserole dish. Lower the heat and scrape up any browned bits with a wooden spoon. Tie the parsley stems with twine and add to the casserole. Cover and simmer until the vegetables are tender, 8 minutes. Stir in the Worcestershire sauce, 2 tablespoons butter and the chopped veggie burgers and warm through, 5 minutes. Remove the parsley stems and stir in the chopped parsley. Keep warm.
Drain the potatoes and mash with the remaining 3 tablespoons butter and the milk; season with salt and pepper and spoon over the casserole. Sprinkle with parmesan, if desired. Broil until golden brown, 5 minutes.
WILD RICE-STUFFED PUMPKIN
From page 71 of the October 2012 issue of Vegetarian Times. The recipe begins, "The stuffing for this entrée can be made two days ahead." Serves 12.
1 lb. wild rice blend
2 lb. fresh spinach, stemmed
1/4 cup plus 2 Tbs. olive oil, divided
6 cups sliced button mushrooms (1 1/2 lb.)
1 large onion, chopped (2 cups)
1 cup diced celery
9 cloves garlic, minced, divided (3 Tbs.)
3 Tbs. chopped fresh sage, divided
4 tsp. chopped fresh thyme, divided
2 cups fresh or frozen corn kernels
1 1/2 cups cooked kidney beans, or 1 15-oz. can kidney beans, rinsed and drained
1 cup chopped toasted pecans
1 6- to 8-lb. cooking pumpkin
Prepare wild rice blend according to package directions. Transfer to bowl.
Bring 1/2 cup water to a boil in bottom of skillet. Add spinach, and cook 4 minutes, or until wilted. Drain, and cool, then squeeze dry, chop, and add to rice in bowl.
Heat 2 Tbs. oil in skillet over medium heat. Add mushrooms, onion, celery, 4 tsp. garlic, 1 Tbs. sage, and 2 tsp. thyme; sauté 10 minutes, or until all liquid has evaporated. Stir in corn and kidney beans, and sauté 3 minutes. Stir mushroom mixture into rice mixture. Fold in pecans, and season with salt and pepper, if desired.
Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top from pumpkin, and scoop out seeds and pulp.
Combine remaining 1/4 cup oil, remaining 5 tsp. garlic, 2 Tbs. sage, and 2 tsp. thyme in bowl. Brush oil mixture over inside of pumpkin. Fill pumpkin with rice mixture, cover with top, and bake 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip. Uncover, and bake 10 to 20 minutes more.
nutritional information Per Serving: Calories: 272; Protein: 3 g; Total Fat: 10 g; Saturated Fat: less than 1 g; Carbohydrates: 43 g; Cholesterol: 16 mg; Sodium: 227 mg; Fiber: 3 g; Sugar: 25 g; Vegan; Gluten-Free
LOW-CALORIE, ALMOST FAT-FREE VEGETABLE CHILI
Jolinda Hackett, About.com's vegetarian blog's guide, wrote, "Using extra vegetables, tomato juice and tomatoes with fewer beans keeps this vegetarian chili lower in calories. Though meatless chili is already a healthy and low-fat choice, this version is extra low-cal. It's really more like a chili-spiced tomato soup than a hearty chili. This was one of those recipes that came about purely because of what I had on hand in my kitchen, which happened to be lots of veggies, and not so many beans. But I really wanted chili."
Ingredients:
1/2 medium onion, chopped
2-3 cloves garlic, minced
2 tbsp water
1 large carrot, sliced thin
1 green bell pepper, chopped small
1 red bell pepper, chopped small
2 tbsp soy sauce
1/2 cup corn kernels
1 15-ounce can kidney beans
1 28-ounce can diced tomatoes (do not drain)
1 12-ounce can tomato juice or V8
water
1 jalapeno or other small spicy pepper, minced
1 tbsp chili powder
1/2 tsp oregano
1/2 tsp seasoned salt
1/2 tsp cayenne pepper
green onions for garnish, optional
Preparation:
In a large non-stick pot, heat the garlic and onions for 3-4 minutes. Add the water and carrots and heat, stirring, for another 3-4 minutes. Add green bell pepper, red bell pepper and soy sauce, stirring to combine well. Heat for just another minute or two. Reduce heat to medium low and add all the remaining ingredients, except for the green onions. Cover and allow to slowly simmer for at least 25 minutes and up to 40 minutes.
Adjust the seasonings to taste, garnish with some green onions or even a bit of cheese or sour cream if you're not eating vegan.
Nutritional information, via CalorieCount: Calories: 195; Calories from Fat: 10; Total Fat: 1.1g, 2% daily value; Trans Fat: 0.0g; Cholesterol: 0mg, 0%; Sodium: 614mg, 26%; Total Carbohydrates: 38.0g, 13%; Dietary Fiber: 9.6g, 38%; Sugars: 9.5g; Protein: 11.2g; Vitamin A 80%, Vitamin C 159% Calcium 5%, Iron 32
CHAI RICE PUDDING
This comes from the February 2006 issue of Vegetarian Times, page 86. It starts off, “If you like chai tea, you'll love this creamy, comforting dessert studded with apples and raisins. For the best flavor, choose a strong, spicy chai tea; we used, Tazo's chai tea bags.”
3 1/2 cups unsweetened soymilk or low-fat milk
4 black chai tea bags
1 cup short- or medium-grain white rice
1/2 cup light brown sugar
1/8 tsp salt
1 medium-sized apple, peeled, cored and diced
1/4 cup dark raisins
whipped cream for garnish, optional
cinnamon for garnish, optional
Bring 2 cups water and 1 cup soymilk to a boil in large saucepan. Remove from heat, and add teabags. Cover, and steep 5 minutes. Remove tea bags, squeezing out any liquid.
Stir rice, sugar and salt into tea mixture. Bring to a boil over medium heat. Reduce heat, cover and simmer 10 minutes. Add remaining 2 ½ cups soymilk, and simmer, uncovered, 20 minutes, or until rice is soft. Stir in apple and raisins; remove from heat. Cover pot, and let sit 10 minutes.
Spoon pudding into 2-quart heatproof dish. Serve warm or cold, with whipped cream and cinnamon, if desired.
Per serving: 208 cal; 5 g prot; 2 g total fat (0 g sat. fat); 43 g carb; o mg chol; 75 mg sod; 1 g fiber; 20 g sugars
CREAMY RICE PUDDING
Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.
1 1/2 quarts 2% milk
1 cup sugar
1/2 cup Mahatma rice (see note)
1/2 cup raisins
1 teaspoon vanilla extract
Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.
Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)
Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).
Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
From the October 2013 issue of Vegetarian Times, page 76. The recipe starts off, "Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving." Serves 8.
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
VEGETABLE SHEPHERD'S PIE
This came from the Food Network's Magazine several years ago.
Prep Time: 25 min; Cook Time: 41 min; Level: Easy; Serves: 4 servings
Ingredients
6 medium Yukon gold potatoes, peeled and diced
Kosher salt
2 tablespoons extra-virgin olive oil
1 large onion, diced
3 large carrots, cut into 1/2-inch chunks
2 stalks celery, cut into 1/2-inch chunks
1 bunch baby turnips, halved or quartered if large
6 cloves garlic, minced
Freshly ground pepper
1/2 bunch fresh parsley, leaves chopped (stems reserved)
1 1/2 tablespoons Worcestershire sauce
5 tablespoons unsalted butter
3/4 cup chopped veggie burgers or vegetarian protein crumbles
2/3 cup milk or half-and-half
Grated parmesan cheese, for sprinkling (optional)
Directions
Preheat the broiler. Cover the potatoes with water in a pot; season with salt, cover and boil until the potatoes are fork-tender, 15 minutes.
Meanwhile, heat the oil in a stovetop casserole dish or shallow enamel pot over medium-high heat. Add the onion, carrots, celery, turnips and garlic. Season with salt and pepper and cook until the vegetables brown, 8 minutes. Add 1 1/2 cups cooking liquid from the potatoes to the casserole dish. Lower the heat and scrape up any browned bits with a wooden spoon. Tie the parsley stems with twine and add to the casserole. Cover and simmer until the vegetables are tender, 8 minutes. Stir in the Worcestershire sauce, 2 tablespoons butter and the chopped veggie burgers and warm through, 5 minutes. Remove the parsley stems and stir in the chopped parsley. Keep warm.
Drain the potatoes and mash with the remaining 3 tablespoons butter and the milk; season with salt and pepper and spoon over the casserole. Sprinkle with parmesan, if desired. Broil until golden brown, 5 minutes.
WILD RICE-STUFFED PUMPKIN
From page 71 of the October 2012 issue of Vegetarian Times. The recipe begins, "The stuffing for this entrée can be made two days ahead." Serves 12.
1 lb. wild rice blend
2 lb. fresh spinach, stemmed
1/4 cup plus 2 Tbs. olive oil, divided
6 cups sliced button mushrooms (1 1/2 lb.)
1 large onion, chopped (2 cups)
1 cup diced celery
9 cloves garlic, minced, divided (3 Tbs.)
3 Tbs. chopped fresh sage, divided
4 tsp. chopped fresh thyme, divided
2 cups fresh or frozen corn kernels
1 1/2 cups cooked kidney beans, or 1 15-oz. can kidney beans, rinsed and drained
1 cup chopped toasted pecans
1 6- to 8-lb. cooking pumpkin
Prepare wild rice blend according to package directions. Transfer to bowl.
Bring 1/2 cup water to a boil in bottom of skillet. Add spinach, and cook 4 minutes, or until wilted. Drain, and cool, then squeeze dry, chop, and add to rice in bowl.
Heat 2 Tbs. oil in skillet over medium heat. Add mushrooms, onion, celery, 4 tsp. garlic, 1 Tbs. sage, and 2 tsp. thyme; sauté 10 minutes, or until all liquid has evaporated. Stir in corn and kidney beans, and sauté 3 minutes. Stir mushroom mixture into rice mixture. Fold in pecans, and season with salt and pepper, if desired.
Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top from pumpkin, and scoop out seeds and pulp.
Combine remaining 1/4 cup oil, remaining 5 tsp. garlic, 2 Tbs. sage, and 2 tsp. thyme in bowl. Brush oil mixture over inside of pumpkin. Fill pumpkin with rice mixture, cover with top, and bake 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip. Uncover, and bake 10 to 20 minutes more.
nutritional information Per Serving: Calories: 272; Protein: 3 g; Total Fat: 10 g; Saturated Fat: less than 1 g; Carbohydrates: 43 g; Cholesterol: 16 mg; Sodium: 227 mg; Fiber: 3 g; Sugar: 25 g; Vegan; Gluten-Free
LOW-CALORIE, ALMOST FAT-FREE VEGETABLE CHILI
Jolinda Hackett, About.com's vegetarian blog's guide, wrote, "Using extra vegetables, tomato juice and tomatoes with fewer beans keeps this vegetarian chili lower in calories. Though meatless chili is already a healthy and low-fat choice, this version is extra low-cal. It's really more like a chili-spiced tomato soup than a hearty chili. This was one of those recipes that came about purely because of what I had on hand in my kitchen, which happened to be lots of veggies, and not so many beans. But I really wanted chili."
Ingredients:
1/2 medium onion, chopped
2-3 cloves garlic, minced
2 tbsp water
1 large carrot, sliced thin
1 green bell pepper, chopped small
1 red bell pepper, chopped small
2 tbsp soy sauce
1/2 cup corn kernels
1 15-ounce can kidney beans
1 28-ounce can diced tomatoes (do not drain)
1 12-ounce can tomato juice or V8
water
1 jalapeno or other small spicy pepper, minced
1 tbsp chili powder
1/2 tsp oregano
1/2 tsp seasoned salt
1/2 tsp cayenne pepper
green onions for garnish, optional
Preparation:
In a large non-stick pot, heat the garlic and onions for 3-4 minutes. Add the water and carrots and heat, stirring, for another 3-4 minutes. Add green bell pepper, red bell pepper and soy sauce, stirring to combine well. Heat for just another minute or two. Reduce heat to medium low and add all the remaining ingredients, except for the green onions. Cover and allow to slowly simmer for at least 25 minutes and up to 40 minutes.
Adjust the seasonings to taste, garnish with some green onions or even a bit of cheese or sour cream if you're not eating vegan.
Nutritional information, via CalorieCount: Calories: 195; Calories from Fat: 10; Total Fat: 1.1g, 2% daily value; Trans Fat: 0.0g; Cholesterol: 0mg, 0%; Sodium: 614mg, 26%; Total Carbohydrates: 38.0g, 13%; Dietary Fiber: 9.6g, 38%; Sugars: 9.5g; Protein: 11.2g; Vitamin A 80%, Vitamin C 159% Calcium 5%, Iron 32
Monday, October 5, 2015
Monday Recipes (Meatless Monday!)
It's amazing how many people are trying to go meatless at least one day a week, even if one eats meat the rest of the week. Of course, many of us are vegetarians all week long, so we're used to eating meatless. But whether you're a full-time Vegetarian or simply trying it out on meatless Mondays, you're sure to enjoy today's offerings. Enjoy!
STRAWBERRY RHUBARB SMOOTHIE
This recipe is from One Green Planet. The recipe can be found online here.
Dairy Free; Kid-Friendly; Soy Free; Vegan
Ingredients
1 cup fresh rhubarb, chopped
1/2 cup orange juice
1 tbsp date syrup Organics Are For Everyone (you can substitute pure maple syrup here)
1/2 tbsp pure vanilla extract
1 cup fresh strawberries, sliced
1/2 cup frozen strawberries
1 fresh banana
12 oz unsweetened vanilla non-dairy milk of choice
1 pinch ground cinnamon
1 tbsp ground flaxseed
Preparation
Combine chopped rhubarb, orange juice, date syrup, vanilla and cinnamon in a small saucepan. Bring to a boil, reduce heat to low and simmer uncovered for five minutes.
Set aside to cool slightly and place in refrigerator to chill for 30 minutes (this can be done ahead of time and you can make more so you can enjoy this all week long).
Combine all ingredients in a blender. Puree until smooth and serve.
CHOCOLATE CHERRY PIE - Vegan tofu cherry "cream" pie recipe
Jolinda Hackett, About.com's Vegetarian blog guide, writes, "Chocolate cherry pie - Vegan tofu cherry "cream" pie recipe - delicious! I'd love to try this same method with strawberries or perhaps even Elvis-style, with bananas."
Ingredients:
1 (12 oz.) box firm silken tofu
1/4 cup cocoa powder
1/4 cup sugar
1/2 cup chocolate chips, melted
1/2 teaspoon almond extract
1 prepared vegan graham cracker pie crust
1 (12 oz.) package frozen dark sweet cherries, thawed and drained
1 cup non-dairy whipped topping
Preparation:
First, prepare the cherries. Slice them in half and remove the pics, if needed. Set a handful of cherries aside to use as a garnish on top of the pie.
Next, prepare the chocolate "cream" filling. Process the tofu in a blender or food processor until smooth and creamy. Add the cocoa powder, sugar, melted chocolate chips, and almond extract. Process again until mixture is smooth.
To prepare the pie, place about 1/3 of the chocolate tofu mix in a single layer in the prepared pie crust. Next, place the cherries in a single layer on top of the chocolate tofu mixture and spread the remaining chocolate tofu on top.
Refrigerate for at least 4 hours before serving. Garnish each slice with whipped topping and reserved cherries.
This recipe makes one pie of 8 servings.
Nutritional information, per serving: Calories: 270, Total Fat: 13g, Saturated Fat: 5g, Cholesterol: 0mg, Sodium: 100mg, Carbohydrates: 36g, Dietary Fiber: 2g. Sugar: 24g, Protein: 6g
HONEY-MUSTARD BROCCOLI SALAD
From the June 2013 issue of Vegetarian Times, page 55. The recipe starts with the statement, "Protein- and fiber-rich black beluga lentils make this salad totally satisfying. The lentils are soaked overnight to shorten cooking time and enhance digestibility." Makes 4 servings. To view the recipe at the V.T. website, click here.
Salad
1/2 cup black beluga lentils, rinsed and soaked 8 hours or overnight
1 head broccoli, cut into florets (4 cups)
1 small red onion or shallot, sliced into rings (2/3 cup)
1/4 cup chopped almonds, toasted
Honey-Mustard Dressing
4 Tbs. cold-pressed olive oil
1 Tbs. apple cider vinegar
2 tsp. raw honey or agave nectar
2 tsp. Dijon mustard
To make Salad: Drain and rinse lentils, then place in a medium stockpot with 1 cup water. Bring to a boil, reduce heat to medium-low, and simmer 18 minutes. Add broccoli, cover pan, and steam 2 to 3 minutes, or until broccoli and lentils are al dente.
Meanwhile, to make Honey-Mustard Dressing: whisk together all ingredients in bowl until smooth.
Drain off any remaining liquid from broccoli and lentils, and transfer to large bowl. Add dressing, and toss to coat. Season with salt and pepper, if desired. Serve garnished with onion and almonds.
LOW-CALORIE, ALMOST FAT-FREE VEGETABLE CHILI
Jolinda Hackett, About.com's vegetarian blog's guide, wrote, "Using extra vegetables, tomato juice and tomatoes with fewer beans keeps this vegetarian chili lower in calories. Though meatless chili is already a healthy and low-fat choice, this version is extra low-cal. It's really more like a chili-spiced tomato soup than a hearty chili. This was one of those recipes that came about purely because of what I had on hand in my kitchen, which happened to be lots of veggies, and not so many beans. But I really wanted chili."
Ingredients:
1/2 medium onion, chopped
2-3 cloves garlic, minced
2 tbsp water
1 large carrot, sliced thin
1 green bell pepper, chopped small
1 red bell pepper, chopped small
2 tbsp soy sauce
1/2 cup corn kernels
1 15-ounce can kidney beans
1 28-ounce can diced tomatoes (do not drain)
1 12-ounce can tomato juice or V8
water
1 jalapeno or other small spicy pepper, minced
1 tbsp chili powder
1/2 tsp oregano
1/2 tsp seasoned salt
1/2 tsp cayenne pepper
green onions for garnish, optional
Preparation:
In a large non-stick pot, heat the garlic and onions for 3-4 minutes. Add the water and carrots and heat, stirring, for another 3-4 minutes. Add green bell pepper, red bell pepper and soy sauce, stirring to combine well. Heat for just another minute or two. Reduce heat to medium low and add all the remaining ingredients, except for the green onions. Cover and allow to slowly simmer for at least 25 minutes and up to 40 minutes.
Adjust the seasonings to taste, garnish with some green onions or even a bit of cheese or sour cream if you're not eating vegan.
Nutritional information, via CalorieCount: Calories: 195; Calories from Fat: 10; Total Fat: 1.1g, 2% daily value; Trans Fat: 0.0g; Cholesterol: 0mg, 0%; Sodium: 614mg, 26%; Total Carbohydrates: 38.0g, 13%; Dietary Fiber: 9.6g, 38%; Sugars: 9.5g; Protein: 11.2g; Vitamin A 80%, Vitamin C 159% Calcium 5%, Iron 32
PASTA FAGIOLI WITH ORZO
Another one of Jolinda Hackett's offerings. 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."
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.
DECADENT DAIRY-FREE CHOCOLATE TRUFFLES
This is from the May 2006 issue of Vegetarian Times. The recipe, which serves 10 (about 30 truffles), starts, "Truffles are usually made with heavy cream, but you'll never miss the dairy in these luscious vegan chocolates."
6 oz. high-quality dark chocolate (60% cocoa), finely chopped
1/4 cup walnut, almond or canola oil
1/2 cup unsweetened cocoa
1/2 cup chopped nuts
Place chocolate, oil and 1/3 cup water in microwave-safe bowl. Heat on high in microwave 1 minute. Stir; heat 1 minute more, or until chocolate has melted. Whisk until smooth. Cover with plastic wrap and chill 6 hours, or overnight.
Place cocoa and nuts on separate plates. Shape truffle mixture by heaping teaspoonfuls into small, 3/4-inch balls. Roll in cocoa or chopped nuts. Chill until ready to serve.
nutritional information Per TRUFFLE: Calories: 66; Protein: 1 g; Total Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 4 g; Fiber: 1 g; Sugar: 3 g; Vegan
STRAWBERRY RHUBARB SMOOTHIE
This recipe is from One Green Planet. The recipe can be found online here.
Dairy Free; Kid-Friendly; Soy Free; Vegan
Ingredients
1 cup fresh rhubarb, chopped
1/2 cup orange juice
1 tbsp date syrup Organics Are For Everyone (you can substitute pure maple syrup here)
1/2 tbsp pure vanilla extract
1 cup fresh strawberries, sliced
1/2 cup frozen strawberries
1 fresh banana
12 oz unsweetened vanilla non-dairy milk of choice
1 pinch ground cinnamon
1 tbsp ground flaxseed
Preparation
Combine chopped rhubarb, orange juice, date syrup, vanilla and cinnamon in a small saucepan. Bring to a boil, reduce heat to low and simmer uncovered for five minutes.
Set aside to cool slightly and place in refrigerator to chill for 30 minutes (this can be done ahead of time and you can make more so you can enjoy this all week long).
Combine all ingredients in a blender. Puree until smooth and serve.
CHOCOLATE CHERRY PIE - Vegan tofu cherry "cream" pie recipe
Jolinda Hackett, About.com's Vegetarian blog guide, writes, "Chocolate cherry pie - Vegan tofu cherry "cream" pie recipe - delicious! I'd love to try this same method with strawberries or perhaps even Elvis-style, with bananas."
Ingredients:
1 (12 oz.) box firm silken tofu
1/4 cup cocoa powder
1/4 cup sugar
1/2 cup chocolate chips, melted
1/2 teaspoon almond extract
1 prepared vegan graham cracker pie crust
1 (12 oz.) package frozen dark sweet cherries, thawed and drained
1 cup non-dairy whipped topping
Preparation:
First, prepare the cherries. Slice them in half and remove the pics, if needed. Set a handful of cherries aside to use as a garnish on top of the pie.
Next, prepare the chocolate "cream" filling. Process the tofu in a blender or food processor until smooth and creamy. Add the cocoa powder, sugar, melted chocolate chips, and almond extract. Process again until mixture is smooth.
To prepare the pie, place about 1/3 of the chocolate tofu mix in a single layer in the prepared pie crust. Next, place the cherries in a single layer on top of the chocolate tofu mixture and spread the remaining chocolate tofu on top.
Refrigerate for at least 4 hours before serving. Garnish each slice with whipped topping and reserved cherries.
This recipe makes one pie of 8 servings.
Nutritional information, per serving: Calories: 270, Total Fat: 13g, Saturated Fat: 5g, Cholesterol: 0mg, Sodium: 100mg, Carbohydrates: 36g, Dietary Fiber: 2g. Sugar: 24g, Protein: 6g
HONEY-MUSTARD BROCCOLI SALAD
From the June 2013 issue of Vegetarian Times, page 55. The recipe starts with the statement, "Protein- and fiber-rich black beluga lentils make this salad totally satisfying. The lentils are soaked overnight to shorten cooking time and enhance digestibility." Makes 4 servings. To view the recipe at the V.T. website, click here.
Salad
1/2 cup black beluga lentils, rinsed and soaked 8 hours or overnight
1 head broccoli, cut into florets (4 cups)
1 small red onion or shallot, sliced into rings (2/3 cup)
1/4 cup chopped almonds, toasted
Honey-Mustard Dressing
4 Tbs. cold-pressed olive oil
1 Tbs. apple cider vinegar
2 tsp. raw honey or agave nectar
2 tsp. Dijon mustard
To make Salad: Drain and rinse lentils, then place in a medium stockpot with 1 cup water. Bring to a boil, reduce heat to medium-low, and simmer 18 minutes. Add broccoli, cover pan, and steam 2 to 3 minutes, or until broccoli and lentils are al dente.
Meanwhile, to make Honey-Mustard Dressing: whisk together all ingredients in bowl until smooth.
Drain off any remaining liquid from broccoli and lentils, and transfer to large bowl. Add dressing, and toss to coat. Season with salt and pepper, if desired. Serve garnished with onion and almonds.
LOW-CALORIE, ALMOST FAT-FREE VEGETABLE CHILI
Jolinda Hackett, About.com's vegetarian blog's guide, wrote, "Using extra vegetables, tomato juice and tomatoes with fewer beans keeps this vegetarian chili lower in calories. Though meatless chili is already a healthy and low-fat choice, this version is extra low-cal. It's really more like a chili-spiced tomato soup than a hearty chili. This was one of those recipes that came about purely because of what I had on hand in my kitchen, which happened to be lots of veggies, and not so many beans. But I really wanted chili."
Ingredients:
1/2 medium onion, chopped
2-3 cloves garlic, minced
2 tbsp water
1 large carrot, sliced thin
1 green bell pepper, chopped small
1 red bell pepper, chopped small
2 tbsp soy sauce
1/2 cup corn kernels
1 15-ounce can kidney beans
1 28-ounce can diced tomatoes (do not drain)
1 12-ounce can tomato juice or V8
water
1 jalapeno or other small spicy pepper, minced
1 tbsp chili powder
1/2 tsp oregano
1/2 tsp seasoned salt
1/2 tsp cayenne pepper
green onions for garnish, optional
Preparation:
In a large non-stick pot, heat the garlic and onions for 3-4 minutes. Add the water and carrots and heat, stirring, for another 3-4 minutes. Add green bell pepper, red bell pepper and soy sauce, stirring to combine well. Heat for just another minute or two. Reduce heat to medium low and add all the remaining ingredients, except for the green onions. Cover and allow to slowly simmer for at least 25 minutes and up to 40 minutes.
Adjust the seasonings to taste, garnish with some green onions or even a bit of cheese or sour cream if you're not eating vegan.
Nutritional information, via CalorieCount: Calories: 195; Calories from Fat: 10; Total Fat: 1.1g, 2% daily value; Trans Fat: 0.0g; Cholesterol: 0mg, 0%; Sodium: 614mg, 26%; Total Carbohydrates: 38.0g, 13%; Dietary Fiber: 9.6g, 38%; Sugars: 9.5g; Protein: 11.2g; Vitamin A 80%, Vitamin C 159% Calcium 5%, Iron 32
PASTA FAGIOLI WITH ORZO
Another one of Jolinda Hackett's offerings. 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."
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.
DECADENT DAIRY-FREE CHOCOLATE TRUFFLES
This is from the May 2006 issue of Vegetarian Times. The recipe, which serves 10 (about 30 truffles), starts, "Truffles are usually made with heavy cream, but you'll never miss the dairy in these luscious vegan chocolates."
6 oz. high-quality dark chocolate (60% cocoa), finely chopped
1/4 cup walnut, almond or canola oil
1/2 cup unsweetened cocoa
1/2 cup chopped nuts
Place chocolate, oil and 1/3 cup water in microwave-safe bowl. Heat on high in microwave 1 minute. Stir; heat 1 minute more, or until chocolate has melted. Whisk until smooth. Cover with plastic wrap and chill 6 hours, or overnight.
Place cocoa and nuts on separate plates. Shape truffle mixture by heaping teaspoonfuls into small, 3/4-inch balls. Roll in cocoa or chopped nuts. Chill until ready to serve.
nutritional information Per TRUFFLE: Calories: 66; Protein: 1 g; Total Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 4 g; Fiber: 1 g; Sugar: 3 g; Vegan
Monday, August 17, 2015
Monday - Week Two
It's the second week of Vegetarian Delights. Here are six recipes to start the week off. Enjoy!
CHAI RICE PUDDING
This comes from the February 2006 issue of Vegetarian Times, page 86. It starts off, “If you like chai tea, you'll love this creamy, comforting dessert studded with apples and raisins. For the best flavor, choose a strong, spicy chai tea; we used, Tazo's chai tea bags.”
3 1/2 cups unsweetened soymilk or low-fat milk
4 black chai tea bags
1 cup short- or medium-grain white rice
1/2 cup light brown sugar
1/8 tsp salt
1 medium-sized apple, peeled, cored and diced
1/4 cup dark raisins
whipped cream for garnish, optional
cinnamon for garnish, optional
Bring 2 cups water and 1 cup soymilk to a boil in large saucepan. Remove from heat, and add teabags. Cover, and steep 5 minutes. Remove tea bags, squeezing out any liquid.
Stir rice, sugar and salt into tea mixture. Bring to a boil over medium heat. Reduce heat, cover and simmer 10 minutes. Add remaining 2 ½ cups soymilk, and simmer, uncovered, 20 minutes, or until rice is soft. Stir in apple and raisins; remove from heat. Cover pot, and let sit 10 minutes.
Spoon pudding into 2-quart heatproof dish. Serve warm or cold, with whipped cream and cinnamon, if desired.
Per serving: 208 cal; 5 g prot; 2 g total fat (0 g sat. fat); 43 g carb; o mg chol; 75 mg sod; 1 g fiber; 20 g sugars
CREAMY RICE PUDDING
Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.
1 1/2 quarts 2% milk
1 cup sugar
1/2 cup Mahatma rice (see note)
1/2 cup raisins
1 teaspoon vanilla extract
Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.
Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)
Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).
Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
From the October 2013 issue of Vegetarian Times, page 76. The recipe starts off, "Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving." Serves 8.
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
VEGETABLE SHEPHERD'S PIE
This came from the Food Network's Magazine several years ago.
Prep Time: 25 min; Cook Time: 41 min; Level: Easy; Serves: 4 servings
Ingredients
6 medium Yukon gold potatoes, peeled and diced
Kosher salt
2 tablespoons extra-virgin olive oil
1 large onion, diced
3 large carrots, cut into 1/2-inch chunks
2 stalks celery, cut into 1/2-inch chunks
1 bunch baby turnips, halved or quartered if large
6 cloves garlic, minced
Freshly ground pepper
1/2 bunch fresh parsley, leaves chopped (stems reserved)
1 1/2 tablespoons Worcestershire sauce
5 tablespoons unsalted butter
3/4 cup chopped veggie burgers or vegetarian protein crumbles
2/3 cup milk or half-and-half
Grated parmesan cheese, for sprinkling (optional)
Directions
Preheat the broiler. Cover the potatoes with water in a pot; season with salt, cover and boil until the potatoes are fork-tender, 15 minutes.
Meanwhile, heat the oil in a stovetop casserole dish or shallow enamel pot over medium-high heat. Add the onion, carrots, celery, turnips and garlic. Season with salt and pepper and cook until the vegetables brown, 8 minutes. Add 1 1/2 cups cooking liquid from the potatoes to the casserole dish. Lower the heat and scrape up any browned bits with a wooden spoon. Tie the parsley stems with twine and add to the casserole. Cover and simmer until the vegetables are tender, 8 minutes. Stir in the Worcestershire sauce, 2 tablespoons butter and the chopped veggie burgers and warm through, 5 minutes. Remove the parsley stems and stir in the chopped parsley. Keep warm.
Drain the potatoes and mash with the remaining 3 tablespoons butter and the milk; season with salt and pepper and spoon over the casserole. Sprinkle with parmesan, if desired. Broil until golden brown, 5 minutes.
WILD RICE-STUFFED PUMPKIN
From page 71 of the October 2012 issue of Vegetarian Times. The recipe begins, "The stuffing for this entrée can be made two days ahead." Serves 12.
1 lb. wild rice blend
2 lb. fresh spinach, stemmed
1/4 cup plus 2 Tbs. olive oil, divided
6 cups sliced button mushrooms (1 1/2 lb.)
1 large onion, chopped (2 cups)
1 cup diced celery
9 cloves garlic, minced, divided (3 Tbs.)
3 Tbs. chopped fresh sage, divided
4 tsp. chopped fresh thyme, divided
2 cups fresh or frozen corn kernels
1 1/2 cups cooked kidney beans, or 1 15-oz. can kidney beans, rinsed and drained
1 cup chopped toasted pecans
1 6- to 8-lb. cooking pumpkin
Prepare wild rice blend according to package directions. Transfer to bowl.
Bring 1/2 cup water to a boil in bottom of skillet. Add spinach, and cook 4 minutes, or until wilted. Drain, and cool, then squeeze dry, chop, and add to rice in bowl.
Heat 2 Tbs. oil in skillet over medium heat. Add mushrooms, onion, celery, 4 tsp. garlic, 1 Tbs. sage, and 2 tsp. thyme; sauté 10 minutes, or until all liquid has evaporated. Stir in corn and kidney beans, and sauté 3 minutes. Stir mushroom mixture into rice mixture. Fold in pecans, and season with salt and pepper, if desired.
Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top from pumpkin, and scoop out seeds and pulp.
Combine remaining 1/4 cup oil, remaining 5 tsp. garlic, 2 Tbs. sage, and 2 tsp. thyme in bowl. Brush oil mixture over inside of pumpkin. Fill pumpkin with rice mixture, cover with top, and bake 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip. Uncover, and bake 10 to 20 minutes more.
nutritional information Per Serving: Calories: 272; Protein: 3 g; Total Fat: 10 g; Saturated Fat: less than 1 g; Carbohydrates: 43 g; Cholesterol: 16 mg; Sodium: 227 mg; Fiber: 3 g; Sugar: 25 g; Vegan; Gluten-Free
LOW-CALORIE, ALMOST FAT-FREE VEGETABLE CHILI
Jolinda Hackett, About.com's vegetarian blog's guide, wrote, "Using extra vegetables, tomato juice and tomatoes with fewer beans keeps this vegetarian chili lower in calories. Though meatless chili is already a healthy and low-fat choice, this version is extra low-cal. It's really more like a chili-spiced tomato soup than a hearty chili. This was one of those recipes that came about purely because of what I had on hand in my kitchen, which happened to be lots of veggies, and not so many beans. But I really wanted chili."
Ingredients:
1/2 medium onion, chopped
2-3 cloves garlic, minced
2 tbsp water
1 large carrot, sliced thin
1 green bell pepper, chopped small
1 red bell pepper, chopped small
2 tbsp soy sauce
1/2 cup corn kernels
1 15-ounce can kidney beans
1 28-ounce can diced tomatoes (do not drain)
1 12-ounce can tomato juice or V8
water
1 jalapeno or other small spicy pepper, minced
1 tbsp chili powder
1/2 tsp oregano
1/2 tsp seasoned salt
1/2 tsp cayenne pepper
green onions for garnish, optional
Preparation:
In a large non-stick pot, heat the garlic and onions for 3-4 minutes. Add the water and carrots and heat, stirring, for another 3-4 minutes. Add green bell pepper, red bell pepper and soy sauce, stirring to combine well. Heat for just another minute or two. Reduce heat to medium low and add all the remaining ingredients, except for the green onions. Cover and allow to slowly simmer for at least 25 minutes and up to 40 minutes.
Adjust the seasonings to taste, garnish with some green onions or even a bit of cheese or sour cream if you're not eating vegan.
Nutritional information, via CalorieCount: Calories: 195; Calories from Fat: 10; Total Fat: 1.1g, 2% daily value; Trans Fat: 0.0g; Cholesterol: 0mg, 0%; Sodium: 614mg, 26%; Total Carbohydrates: 38.0g, 13%; Dietary Fiber: 9.6g, 38%; Sugars: 9.5g; Protein: 11.2g; Vitamin A 80%, Vitamin C 159% Calcium 5%, Iron 32
CHAI RICE PUDDING
This comes from the February 2006 issue of Vegetarian Times, page 86. It starts off, “If you like chai tea, you'll love this creamy, comforting dessert studded with apples and raisins. For the best flavor, choose a strong, spicy chai tea; we used, Tazo's chai tea bags.”
3 1/2 cups unsweetened soymilk or low-fat milk
4 black chai tea bags
1 cup short- or medium-grain white rice
1/2 cup light brown sugar
1/8 tsp salt
1 medium-sized apple, peeled, cored and diced
1/4 cup dark raisins
whipped cream for garnish, optional
cinnamon for garnish, optional
Bring 2 cups water and 1 cup soymilk to a boil in large saucepan. Remove from heat, and add teabags. Cover, and steep 5 minutes. Remove tea bags, squeezing out any liquid.
Stir rice, sugar and salt into tea mixture. Bring to a boil over medium heat. Reduce heat, cover and simmer 10 minutes. Add remaining 2 ½ cups soymilk, and simmer, uncovered, 20 minutes, or until rice is soft. Stir in apple and raisins; remove from heat. Cover pot, and let sit 10 minutes.
Spoon pudding into 2-quart heatproof dish. Serve warm or cold, with whipped cream and cinnamon, if desired.
Per serving: 208 cal; 5 g prot; 2 g total fat (0 g sat. fat); 43 g carb; o mg chol; 75 mg sod; 1 g fiber; 20 g sugars
CREAMY RICE PUDDING
Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.
1 1/2 quarts 2% milk
1 cup sugar
1/2 cup Mahatma rice (see note)
1/2 cup raisins
1 teaspoon vanilla extract
Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.
Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)
Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).
Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
From the October 2013 issue of Vegetarian Times, page 76. The recipe starts off, "Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving." Serves 8.
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
VEGETABLE SHEPHERD'S PIE
This came from the Food Network's Magazine several years ago.
Prep Time: 25 min; Cook Time: 41 min; Level: Easy; Serves: 4 servings
Ingredients
6 medium Yukon gold potatoes, peeled and diced
Kosher salt
2 tablespoons extra-virgin olive oil
1 large onion, diced
3 large carrots, cut into 1/2-inch chunks
2 stalks celery, cut into 1/2-inch chunks
1 bunch baby turnips, halved or quartered if large
6 cloves garlic, minced
Freshly ground pepper
1/2 bunch fresh parsley, leaves chopped (stems reserved)
1 1/2 tablespoons Worcestershire sauce
5 tablespoons unsalted butter
3/4 cup chopped veggie burgers or vegetarian protein crumbles
2/3 cup milk or half-and-half
Grated parmesan cheese, for sprinkling (optional)
Directions
Preheat the broiler. Cover the potatoes with water in a pot; season with salt, cover and boil until the potatoes are fork-tender, 15 minutes.
Meanwhile, heat the oil in a stovetop casserole dish or shallow enamel pot over medium-high heat. Add the onion, carrots, celery, turnips and garlic. Season with salt and pepper and cook until the vegetables brown, 8 minutes. Add 1 1/2 cups cooking liquid from the potatoes to the casserole dish. Lower the heat and scrape up any browned bits with a wooden spoon. Tie the parsley stems with twine and add to the casserole. Cover and simmer until the vegetables are tender, 8 minutes. Stir in the Worcestershire sauce, 2 tablespoons butter and the chopped veggie burgers and warm through, 5 minutes. Remove the parsley stems and stir in the chopped parsley. Keep warm.
Drain the potatoes and mash with the remaining 3 tablespoons butter and the milk; season with salt and pepper and spoon over the casserole. Sprinkle with parmesan, if desired. Broil until golden brown, 5 minutes.
WILD RICE-STUFFED PUMPKIN
From page 71 of the October 2012 issue of Vegetarian Times. The recipe begins, "The stuffing for this entrée can be made two days ahead." Serves 12.
1 lb. wild rice blend
2 lb. fresh spinach, stemmed
1/4 cup plus 2 Tbs. olive oil, divided
6 cups sliced button mushrooms (1 1/2 lb.)
1 large onion, chopped (2 cups)
1 cup diced celery
9 cloves garlic, minced, divided (3 Tbs.)
3 Tbs. chopped fresh sage, divided
4 tsp. chopped fresh thyme, divided
2 cups fresh or frozen corn kernels
1 1/2 cups cooked kidney beans, or 1 15-oz. can kidney beans, rinsed and drained
1 cup chopped toasted pecans
1 6- to 8-lb. cooking pumpkin
Prepare wild rice blend according to package directions. Transfer to bowl.
Bring 1/2 cup water to a boil in bottom of skillet. Add spinach, and cook 4 minutes, or until wilted. Drain, and cool, then squeeze dry, chop, and add to rice in bowl.
Heat 2 Tbs. oil in skillet over medium heat. Add mushrooms, onion, celery, 4 tsp. garlic, 1 Tbs. sage, and 2 tsp. thyme; sauté 10 minutes, or until all liquid has evaporated. Stir in corn and kidney beans, and sauté 3 minutes. Stir mushroom mixture into rice mixture. Fold in pecans, and season with salt and pepper, if desired.
Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top from pumpkin, and scoop out seeds and pulp.
Combine remaining 1/4 cup oil, remaining 5 tsp. garlic, 2 Tbs. sage, and 2 tsp. thyme in bowl. Brush oil mixture over inside of pumpkin. Fill pumpkin with rice mixture, cover with top, and bake 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip. Uncover, and bake 10 to 20 minutes more.
nutritional information Per Serving: Calories: 272; Protein: 3 g; Total Fat: 10 g; Saturated Fat: less than 1 g; Carbohydrates: 43 g; Cholesterol: 16 mg; Sodium: 227 mg; Fiber: 3 g; Sugar: 25 g; Vegan; Gluten-Free
LOW-CALORIE, ALMOST FAT-FREE VEGETABLE CHILI
Jolinda Hackett, About.com's vegetarian blog's guide, wrote, "Using extra vegetables, tomato juice and tomatoes with fewer beans keeps this vegetarian chili lower in calories. Though meatless chili is already a healthy and low-fat choice, this version is extra low-cal. It's really more like a chili-spiced tomato soup than a hearty chili. This was one of those recipes that came about purely because of what I had on hand in my kitchen, which happened to be lots of veggies, and not so many beans. But I really wanted chili."
Ingredients:
1/2 medium onion, chopped
2-3 cloves garlic, minced
2 tbsp water
1 large carrot, sliced thin
1 green bell pepper, chopped small
1 red bell pepper, chopped small
2 tbsp soy sauce
1/2 cup corn kernels
1 15-ounce can kidney beans
1 28-ounce can diced tomatoes (do not drain)
1 12-ounce can tomato juice or V8
water
1 jalapeno or other small spicy pepper, minced
1 tbsp chili powder
1/2 tsp oregano
1/2 tsp seasoned salt
1/2 tsp cayenne pepper
green onions for garnish, optional
Preparation:
In a large non-stick pot, heat the garlic and onions for 3-4 minutes. Add the water and carrots and heat, stirring, for another 3-4 minutes. Add green bell pepper, red bell pepper and soy sauce, stirring to combine well. Heat for just another minute or two. Reduce heat to medium low and add all the remaining ingredients, except for the green onions. Cover and allow to slowly simmer for at least 25 minutes and up to 40 minutes.
Adjust the seasonings to taste, garnish with some green onions or even a bit of cheese or sour cream if you're not eating vegan.
Nutritional information, via CalorieCount: Calories: 195; Calories from Fat: 10; Total Fat: 1.1g, 2% daily value; Trans Fat: 0.0g; Cholesterol: 0mg, 0%; Sodium: 614mg, 26%; Total Carbohydrates: 38.0g, 13%; Dietary Fiber: 9.6g, 38%; Sugars: 9.5g; Protein: 11.2g; Vitamin A 80%, Vitamin C 159% Calcium 5%, Iron 32
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