Healthy people, healthy planet

Vegetarian Diets: Vegetarian Recipes

Orange and Black-Eyed Pea Salad


2 15-ounce cans black-eyed peas or 4 cups cooked peas
4 oranges
1/2 cup chopped parsley
Small handful of fresh basil, chopped (optional)
1/4 cup finely sliced red onions
1 1arge bunch of watercress, washed and dried


Dressing:

Juice and grated rind of 1 orange
2 Tablespoon oil
2 Tablespoon vinegar (raspberry flavored vinegar is espe-cially tasty)
6 minced green onions, some green tops included
Salt and pepper


Rinse and drain the canned black-eyed peas. Mix oil, juice and grated orange rind with parsley, green onions, red onions, basil (if available), salt and pepper. Coarsely chop the segments of the oranges. Add those along with the peas to the dressing mixture. Arrange watercress on four plates, top with pea salad. Garnish with wedges of the remaining orange. Serves 6.

Per serving: 207 calories; 9 grams protein; 31 grams carbohydrate; 4.7 grams fat; 10 mg sodium; 7 grams fiber; 20 percent calories from fat.





White Bean Dip with Lemon and Garlic


The lemon zest adds an appealing fresh taste to this dip. Zesters, small rake-like utensils which remove just the yellow part of the rind, can be purchased in most cooking supply shops.

3 cups cooked white beans (navy or cannellini)
Zest of one lemon (scrape off the zest before you squeeze the juice)
Juice of one lemon
1/4 teaspoon salt (optional)
2-3 cloves of garlic, minced or pressed through garlic press 1 tablespoon olive oil (optional)
3 tablespoons chopped chives
Dash of cayenne or hot sauce

In a blender or food processor, process the beans, olive oil, lemon zest, lemon juice, garlic and cayenne until smooth. Transfer to a medium bowl and add chopped chives. May be eaten at room temperature or chilled. Serves 6.

Per serving (without optional olive oil and salt): 130 calories; 8 grams protein; 24 grams carbohydrate; 0.2 grams fat; 7 mg sodium; 5 grams fiber; 1 percent calories from fat.

Per serving (with olive oil and salt): 150 calories; 8 grams protein; 24 grams carbohydrate; 2 grams fat; 184 mg, sodium; 5 grams fiber; 12 percent calories from fat.





Moroccan Vegetable Couscous


This flavorful dish is a meal-in-one; any leftovers are great in a whole wheat pita.

2 cups whole wheat couscous
4 cups boiling water
1 large onion, cut in half and sliced thin
2 cloves of garlic, minced
2 tablespoons water, wine, or sherry
1 16 oz. can of tomatoes, chopped coarsely with liquid included
3 large carrots, cut in 1/2 inch lengths
2 large stalks celery, cut into 1-inch lengths
1 medium turnip, cut into 1/2 inch cubes
1/2 teaspoon cinammon
1/2 teaspoon fennel seeds (optional)
1 teaspoon ground cumin
1/4 teaspoon turmeric
1 teaspoon paprika
2 teaspoons dark corn syrup
1/8 teaspoon cayenne or to taste
1/2 pound zucchini, cut into 1/2 inch slices
1/2 cup sweet red pepper chopped
1/4 cup raisins
1/4 cup chopped dried apricots
1 can chickpeas, rinsed and drained
1/4 cup chopped fresh mint or parsley

In a large bowl, put 2 cups of whole wheat couscous, pour 4 cups boiling water over it and let sit at least 15 minutes. Fluff with a fork and keep warm.

Saute onion and garlic in water, wine, or sherry until limp. Add tomatoes and their liquid, carrots, celery, turnip, spices, and corn syrup. Bring to a boil, reduce the heat and simmer for about 20 minutes. Then add zucchini, red pepper, raisins, apricots, and chickpeas. Simmer for an additional 15 minutes. Place couscous in individual soup bowls and top with the vegetable stew. Garnish with chopped mint or parsley. Serves 6 to 8.

Per serving: 294 calories; 36 grams protein; .65 grams fat; 238 grams carbohydrate; 175 milligrams sodium; 2 percent calories from fat.





Creamy Carrot Soup


1 cup sliced carrots (about 3 carrots)
1 cup vegetable broth
1/2 small onion, chopped
1 teaspoon curry powder
1/4 cup plain soymilk

In a medium saucepan, combine ingredients and cook until carrots are tender, about 15 minutes. Transfer to blender and purée until smooth. Stir in soymilk. Makes 2 servings, about 60 calories each.





Black Beans with Marinated Tomatoes


Beans:
2 cups dried black beans
6 cups water
2 large garlic cloves
1 onion, studded with 8 cloves
2 onions, chopped
1 1arge green pepper, chopped
1 teaspoon salt
4 cups cooked brown rice

Place beans and water in large pot. Add 2 whole garlic cloves and 1 whole onion, studded with 8 whole cloves. (Make a small hole for each clove in the side of the onion with a toothpick, then push the stem end into the hole.) Cook over low heat about 2 hours. Remove the garlic and the whole onion. Add chopped onions and green pepper. Cook an additional hour until beans are tender.

Marinated Tomatoes:
6 tomatoes, chopped
1 bunch green onions, chopped
1/2 onion, chopped
1 clove garlic, crushed
3 Tablespoons wine vinegar
4-5 dashes Tabasco sauce

Combine all ingredients. Refrigerate until ready to serve, at least 1 hour. Serve the beans over brown rice, with some of the marinated tomatoes on top. Serves 8.

The McDougall Plan, John A McDougall, MD, and Mary A. McDougal1, L.P.N., (Piscataway, NJ: New Century Publishers, 1983).





Hummus Sandwich Spread


1 cup cooked chickpeas
2 tablespoons tahini (sesame seed paste)
2 tablespoons fresh lemon juice
1 clove garlic minced
1/4 cup chopped fresh parsley

Blend in food processor until smooth. Serve in pita bread with lettuce and sliced tomatoes. Makes two servings.





Sweet and Sour Almonds on Rice


1/2 cup almonds

1/2 cup maple syrup

1/2 cup vinegar

1/2 cup ketchup

1/4 cup soy sauce

1 tablespoon cornstarch

1 onion, chopped

1 green pepper, chopped

1 tomato, chopped

1 cup unsweetened pineapple, chopped

4 cups cooked brown rice


Bake almonds on foil at 300°F for 20 minutes.

Prepare sauce by boiling syrup, vinegar, ketchup, and soy sauce for 2 minutes. Dissolve cornstarch into 1/4 cup cold water, and add it to the sauce. Then boil for an additional minute.


Simmer onion and green pepper in 1/2 cup water for 10 minutes. Drain off water, then add tomato and pineapple, follow by the baked almonds and sauce. Cook for 5 minutes and serve over generous portions of brown rice. Serves 6.


The McDougall Plan, John A. McDougall, MD, and Mary A. McDougall, L.P.M., (Piscataway, NJ: New Century Publishers, 1983).





Red Beans and Rice


1 pound red beans
1 large yellow onion, grated
2 cloves garlic, minced
2 ribs celery, chopped
2 tablespoons chopped parsley
1 or 2 large bay leaves
Black pepper, salt, and Tabasco to taste

Rinse and sort the beans. Soak them overnight in 8 to 10 cups of cold water—do not change the water. Bring the water to a soft boil. As the water heats, mince the garlic and chop the celery, and then sauté them. Add all with parsley (chopped), onion, bay leaves, and seasonings to beans. Cover and boil gently, stirring occasionally, for 2 to 3 hours. It will thicken as the water reduces. The last hour or so, you may wish to remove the lid. Serve over rice.

T. Carter Ross, “Creole Cooking with a Healthy Twist,” Good Medicine, Spring 1993.





Tomato and Lentil Soup


1 large onion
2 15 ounce cans tomatoes or equivalent fresh ones, skinned
4 ounces red lentils
1 3/4 cup vegetable stock
Salt to taste
Freshly ground black pepper
Fresh basil leaves

Peel and finely chop the onion. Simmer the onion until just softened in a little water. Add the tomatoes and break them up slightly. Rinse the lentils, drain and add to the tomatoes.

Stir in the stock. Season to taste with salt and pepper. Bring to a boil, cover and simmer for 30 minutes until the lentils are tender. Remove from the heat, tear the basil leaves into small pieces and add to the soup. Blend until smooth. Return to the pan and heat through for a few minutes. Serve garnished with basil leaves, with fresh bread.
Makes 4 1/2 cups.


Vegan Varieties, Sheffield Vegan Society, (Sheffield, UK; Sheffield Vegan Society, nd).





Moussaka


2 pounds eggplant
Filling:
2 cups TVP granules
2 onions
1 vegetable stock cube
1 15-ounce can peeled tomatoes
2 tablespoons tomato paste
Salt and pepper
Sauce:
2 tablespoons olive oil
1/3 cup flour
2 cups water



Soak the TVP with enough water to cover it for a couple of hours. Prepare the filling. Put TVP, tomatoes, onions, tomato paste, vegetable stock, salt and pepper, and oil in a saucepan, and cook for about 15 to 20minutes. If necessary, add some water. Normally it is not needed as the soaked TVP and the tomatoes have enough juice. If the TVP is cooked and has not absorbed all the water, strain it. (You can save the liquid and substitute for water in the sauce.)


While the filling is cooking, prepare the eggplants. Wash them and cut them into slices about 1/2-inch thick. Cook them in the oven (low heat) until very soft.


Prepare the sauce. In a small saucepan, heat the olive oil and add the flour. Add the water or juice from filling. Stir constantly over low heat until the sauce thickens. The sauce should be creamy but not lumpy.


In a large oven proof dish arrange half of the cooked egg-plants and cover them with half the filling. Add another layer of eggplants end the rest of the filling. At the end, pour the sauce evenly and cook in the oven at 425°F for about 1 hour or until the sauce is brown.


Rita Haritakis of Doctors in Greece for Responsible Medicine, Athens, Greece.





Quick Black Bean Soup


1/4 cup chopped onion
1/2 cup vegetable stock
1 16-ounce can frijoles negros (black turtle beans)
Salsa, to taste


Simmer onion in the stock until tender. Add the beans and heat through. Serve with salsa.
Virginia Messina, RD, MPH





Chocolate Cake


1 1/2 cups white flour
1 cup sugar
3 tablespoons cocoa
1 teaspoon baking soda
1/8 teaspoon salt
5 tablespoons oil
1 teaspoon vanilla
1 Tablespoon vinegar
1 cup cold water

In an 8-inch, round cake pan, stir together the dry ingredi-ents. Make 3 holes in the flour mixture. Pour the oil into the first hole, the vanilla into the second, and the vinegar into the third. Pour the water over the whole pan and mix with a wooden spoon until the batter is thoroughly mixed.

Bake at 350°F for 35 minutes.





No-Cholesterol French Toast


3 tablespoons flax seeds (look for these in natural foods stores)
1/2 cup water
1 cup plain soymilk
8 slices whole grain bread

In a blender, grind the flax seeds until they are a powder. Add the water and blend for one minute. Beat the flax seed mixture into the soymilk. Dip the bread in this mixture and cook until browned in a non-stick skillet. Serve with maple syrup or applesauce.

Avatar Written by Physicians Committee for Responsible Medicine