More Vegetarian Recipes
VEGETARIAN CHICKPEA SOUP FOR THE SOUL
For the East reader who wanted vegetarian soup using beans and pasta.
Sophia Fjardo, Loveland, shares. “So good - from the book you
recommended: Healthy Cooking by Jeanne Jones”, Sophia said. I
used chicken broth and added a few basil leaves and topped it with Parmesan.
Everyone loved it. Any canned bean works.
1 to 1-1/2 teaspoons minced garlic
1 medium onion, chopped
2 tablespoons chili powder
1 teaspoon dried thyme leaves or a tablespoon fresh
3 medium zucchini, sliced
1 can chickpeas, drained
1 can, 14.5 oz, diced tomatoes
6 cups chicken or vegetable broth
2 oz (a good handful) dried pasta, broken up
Cook garlic, onion, chili powder and thyme until onions soften. Add
zucchini and cook until soft. Add everything but pasta. Bring to a boil.
Add pasta and cook until tender.
Organic Vegetarian Basmati Brown Rice with Curry and Edamame
From my friend and colleague, Susan Parker of Susan’s Natural
World. Log onto her website for some of my recipes, as well as lots
of her vegetarian ones: susansnaturalworld.com.
2 cups washed Basmati Rice
3 cloves garlic, dried
1 small onion, diced
1 tbsp curry powder (a blend of Indian spices: turmeric, cumin,1tbsp
olive oil coriander, cardamom, etc.)
Lightly sauté onions,garlic, curry and olive oil.
Stir in rice while warming on low heat, then stir in water, cover
and cook on low for 25 to 30 minutes. Do not stir rice while cooking.
Remove from heat and let stand 5 minutes, then fluff with a fork. Steam
one package of shelled edamame until tender.
Combine rice and edamame with some parsley. Add a blend of chicken
broth (or un-chicken broth) and olive oil to taste.
Vegetarian Orzo and Arugula Salad
This makes a lot, but leftovers are a must! Go to taste on seasonings,
adding more if you wish.
Salad:
1 # orzo, cooked according to package directions
1 cup diced red onions
1 cup frozen shoepeg corn or yellow niblets, cooked in microwave 1 minute
1 cup diced red bell peppers
1 bunch green onions, sliced, white root end also
1 cup currants
1 cup toasted slivered almonds, plus extra for garnish
2 teaspoons dried basil or handful fresh, julienned
1 cup Arugula, cut into small pieces if necessary
Sea salt and freshly ground pepper to taste
Shredded Romano cheese for garnish
Drain orzo and let cool a bit. Toss with everything but cheese. Set
aside while making dressing:
White Balsamic Vinaigrette
1/3 cup white balsamic vinegar
2 tablespoons lemon juice
2 generous teaspoons minced garlic
2 tablespoons Dijon mustard
1-2 teaspoons sugar
1/2 teaspoon dry basil or 2 tablespoons or so fresh, julienned
1/2 cup ea: Canola and Olive oil
Salt and pepper to taste (start with a teaspoon of salt and 1/2 teaspoon
pepper)
Whisk everything together. Pour over salad and mix gently. Adjust seasonings.
Serve warm, room temperature or cold sprinkled with Romano and almonds.
Vegetarian Pasta with Tomatoes, Greek Olives and Capers
What wine to drink if you want to make this a little more special?
Chianti is a fine choice, and has enjoyed renewed popularity of late.
1 pound penne or other short pasta
Sauce:
4 cups diced tomatoes
3/4 to 1 cup Greek olives, chopped coarsely
2-3 tablespoons capers, rinsed and drained
1 tablespoon garlic, minced or to taste
1/2 teaspoon red pepper flakes or to taste
1-2 teaspoons anchovy paste
Handful of fresh parsley, chopped
1/4 to 1/3 cup olive oil
Salt to taste
Parmesan cheese
While pasta is boiling, combine sauce ingredients except for Parmesan.
After pasta has cooked, drain and pour sauce over. Sprinkle with Paremsan.
Or toss gently if desired and then sprinkle with Parmesan. Serves 4-6.
COOKING FOR HEALTH: CHICK PEA SALAD WITH HERBS AND GRAINS
This recipe is a variation on a theme. I’ve expanded my favorite
bean salad to include healthy additions. For the viewer who wanted to
experiment with edamame and whole wheat products. “I eat a lot
of salads and tote them to work, so I need something with protein and
greens that holds up well”, she said.
Bulghur Wheat is head to head in protein and calcium with fiber rich
brown rice but bulghur has fewer calories, less fat, and more than twice
the fiber of rice. It also delivers four times as much folate (folic
acid) which is necessary for the formation of blood cells and for proper
development of infants.
Oregano has great anti-inflammatory qualities. And the thyme –
well that’s like a medicine chest in a plant – great healing
qualities.
Edamame are frozen cooked soy beans and are they powerhouses of nutrition:
fiber, calcium, protein are just a few of the good things edamame has.
Dressing:
1/3 cup red wine vinegar or bit more as needed
2/3 cup olive oil (I’m using Kroger’s extra virgin) or more
to taste
2-3 teaspoons cumin
1 tablespoon garlic
1 tablespoon fresh oregano or 1 generous teaspoon dry
1 tablespoon fresh thyme or 1/2 to 1 teaspoon dry
Red pepper flakes to taste and salt to taste (or just use black pepper)
Salad:
2 cans beans: 1 of chickpeas and l of your choice, drained and rinsed
(or 2 of chickpeas)
1 cup edamame (frozen soy beans, steamed or boiled in water for 5-6
minutes, or microwaved) (opt)
l bunch green onions, sliced, or 1 medium red or sweet onion, chopped
3 large tomatoes, chopped
Handful of chopped parsley
2 ribs celery or more to taste, diced
1 bell pepper, chopped
1 small zucchini, chopped
1 cup frozen corn, thawed
1/4 cup bulghur wheat, reconstituted in 1 cup cool water (opt)
Several handfuls of chopped greens
Whisk together dressing ingredients. Set aside while mixing salad ingredients.
Pour dressing over salad. Toss gently to blend. Serve with crusty whole
grain bread.
Enjoy these great vegetarian recipes
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Vegetarian Recipes
©2007 Rita Heikenfeld and AboutEating.com
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