VEGETARIAN RECIPES
SPICY THAI PIZZA
Help yourself to an acceptable level of ecstasy...have a slice of oriental
flavors in this change from traditional pizza.
| 3 cups cooked brown rice
2 cups (8-oz.) Shredded mozzarella cheese, divided 1 cup crunchy peanut butter, divided 1 egg, beaten Vegetable cooking spray 2 cup hot water |
1/4 cup cilantro, minced
2 tablespoons soy sauce 3 tablespoons dark sesame oil, divided 1/4 teaspoon ground red pepper 2 cups broccoli flowerets 1 medium-size red onion, chopped 2 large carrots, julienne |
| Combine rice, 1 cup cheese, 1/4
cup peanut butter and egg in large bowl. Press firmly into 12-inch pan or
10-inch pie pan coated with cooking spray. Bake at 400oF. for
8 minutes. Mix remaining ¾ cup peanut butter, water, cilantro, soy sauce,
2 tablespoons sesame oil and red pepper in small bowl; set aside. Stir-fry
broccoli, onion and carrots in remaining 1 tablespoon sesame oil in large
skillet over medium-high heat until tender-crisp. Spread sauce over crust;
top with vegetable mixture. Sprinkle with remaining 1 cup cheese. Bake at
400oF. for 10 to 12 minutes. Let stand 5 minutes before serving.
Make 6 servings.
Each serving provides: 543 calories, 24.2 g. protein, 35.8 g. fat, 36.2 g. carbohydrates, 5.3 g. dietary fiber, 59 mg. cholesterol and 694 mg. sodium. |
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PLANET BURGER
With out-of-this-world flavor, this burger will satisfy a great portion of
your daily carbohydrate requirements.
| 2 cup sunflower kernels
1 (16-oz.) can garbanzo beans, drained and mashed 3 cups cooked brown rice 1 medium onion, chopped 1 medium carrot, shredded 2 cup Italian-style breadcrumbs |
1/3 cup chopped fresh parsley
2 eggs, lightly beaten 1/4 cup soy sauce 1 teaspoon dried thyme Vegetable oil for frying 8 slices French bread, toasted Condiments: Shredded lettuce, chopped tomato and mayonnaise |
| Toast sunflower kernels on baking
sheet at 3500F. for 5 to 7 minutes until golden. Combine sunflower
kernels, beans, rice, onion, carrot, breadcrumbs, parsley, eggs, soy sauce
and thyme. Form into 8 rectangular patties. Pan-fry burgers in oil in large
skillet over medium-condiments. Makes 8 servings.
Each serving provides: 318 calories, 11.7 g. protein, 7.6 g. fat, 50.8 g. carbohydrates, 2.4 g. dietary fiber, 56 mg. cholesterol and 799 mg. sodium |
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CHUNKY VEGETARIAN CHILI
Rice rounds out the robust combination of vegetables and spice in this wholesome
offering. Fill your bowl to help meet Food Pyramid daily goals.
| 1 medium-size green pepper, chopped
1 medium onion, chopped 3 cloves garlic, minced 1 tablespoon vegetable oil 2 (14-1/2-oz.) cans Mexican-style tomatoes, un-drained 1 (15-oz.) can kidney beans, drained and rinsed |
1 (15-oz.) can pinto beans, drained
and rinsed
1 (11-oz.) can whole-kernel corn, drained 2-1/2 cups water 1 cup uncooked rice 2 tablespoons chili powder 1-1/2 teaspoons ground cumin Sour cream (optional) |
| Sauté green pepper, onion and
garlic in oil in 3-quart saucepan or Dutch oven over medium-high heat 5
minutes or until tender. Add tomatoes, kidney beans, pinto beans, corn,
water, rice, chili powder and cumin; stir well. Bring to a boil. Reduce
heat; cover and simmer 30 minutes, stirring occasionally. To serve, top
with sour cream. Makes 6 servings.
Each serving provides: 324 calories, 12.1 g. protein, 4.1 g. fat, 63.0 g. carbohydrates, 3.0 g. dietary fiber, 0 mg. cholesterol and 915 mg. sodium. |
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SMOKED CORN STUFFED PEPPER
Have your fill of this nutritious combination of ingredients from four categories
of the Food Pyramid.
| 8 large green peppers
1-1/4 teaspoons salt, divided 1 teaspoon ground black pepper 3 cups cooked rice 1 (15-oz.) can black beans, drained and rinse 1 medium onion, chopped 1 cup chopped walnuts |
1 (4-oz.) can chopped green chilies
2 teaspoon ground cumin 2 teaspoon liquid smoke 2 cup (2-oz.) shredded Monterey Jack cheese with jalapeno peppers (optional) Jalapeno pepper slices, for garnish |
| Cut a thin slice from stem end of each pepper; remove seeds and membrane and rinse. Season with 1 teaspoon salt and black pepper; set upside down on a paper towel to drain. Season inside of peppers with 1 teaspoon salt and black pepper; set aside. Combine rice, beans, corn, onion, walnuts, chilies, liquid smoke, cumin and remaining ¼ teaspoon salt. Spoon 1 cup rice mixture into each pepper; stand upright in 13x9-inch baking pan. Cover pan with foil; bake at 3500F. for 20 minutes or until cheese is melted. Garnish with jalapeno pepper slices. Makes 8 servings. | |
| Microwave Oven Instructions
Cut a thin slice from the stem end of each pepper; remove seeds and membrane and rinse. Season with 1 teaspoon salt and black pepper; set upside down on a paper towel to drain. Combine rice, corn, onion, walnuts, chilies, liquid smoke, cumin and 1/4 teaspoon salt in 13x9-inch micro proof casserole. Cook on HIGH 2 minutes. Spoon 1 cup mixture into each pepper; place them back in casserole. Pour 1/4-inch water in bottom of dish. Cover with vented plastic wrap. Microwave on MEDIUM (50% power) for 7 minutes. Uncover and sprinkle cheese on top of each pepper. Microwave on HIGH 1 minute. Garnish with jalapeno pepper slices. Each serving provides: 293 calories, 10.1 g. protein, 10.1 g. fat, 43.8 g. carbohydrates, 5.2 g. dietary fiber, 0 mg. cholesterol and 465 mg. sodium. |
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EASY EGGPLANT PARMESAN
Invigorate taste buds with a zesty casserole inspiration from Italy.
| 2 medium eggplants, peeled and
sliced, 2-inch thick
2 tablespoons vegetable oil 1 clove garlic, minced 2/3 cup Italian-style breadcrumbs |
3/4 cup Parmesan cheese, divided
3 cups cooked rice 1 (30-oz.) jar prepared spaghetti Sauce 2 cups (8-oz.) shredded Mozzarella cheese |
| Cook eggplant in oil with garlic
in large skillet over medium-high heat; set aside. Combine breadcrumbs with
2 tablespoons Parmesan cheese. Place eggplant slices in 13x9-inch glass
casserole, overlapping slices if necessary. Sprinkle with breadcrumb mixture.
Combine rice, sauce and remaining Parmesan cheese in large bowl; pour mixture
over egg-melted and lightly browned. Makes 6 servings.
Each serving provides: 401 calories, 19.4 g. protein, 16.8g. fat, 44.7 g. carbohydrates, 3.3 g. dietary fiber, 30 mg. cholesterol and 993 mg. sodium. |
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RICE - NUT LOAF
A slice of this rich and flavorful rice loaf tastes good and is good for
you.
| 3 cups cooked brown rice
2 cups (8-oz.) shredded sharp Cheddar cheese 4 eggs, lightly beaten 1 medium onion, chopped 1 cup shredded carrots 2 cup Italian-style breadcrumbs |
1/4 cup chopped walnuts
1/4 cup chopped sunflower kernels 1/4 cup sesame seeds 2 teaspoon salt 1/4 teaspoon ground black pepper 1 (16-oz.) jar spaghetti sauce (optional) |
| Sauté. Combine rice, cheese, eggs,
onion, carrots, breadcrumbs, walnuts, sunflower kernels, sesame seeds, salt
and pepper; pack into greased 9-inch loaf pan. Bake at 350oF.
for 50 to 60 minutes until firm. Let cool in pan 10 minutes; unmold and
slice. Serve with heated spaghetti sauce. Makes 6 servings.
Each serving provides: 444 calories, 20.2 g. protein, 25.9 g. fat, 33.6 g. carbohydrates, 2.5 g. dietary fiber, 187 mg. cholesterol and 546 mg. sodium. |
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VEGETARIAN SLOPPY JOES
This recipe is child-proven...satisfaction is guaranteed! Introduce the kids
to easy cooking and healthy eating.
| 1 tablespoon vegetable oil
1 medium onion, chopped 1 medium-size green pepper, chopped 3 cups cooked brown rice |
2 (16-oz.) cans Mexican-style
pinto beans
3/4 cup hickory smoke barbecue sauce 4 to 6 whole grain buns |
| Heat oil in large skillet over
medium-high heat. Add onion and green pepper; cook 2 to 3 minutes. Add rice,
beans and barbecue sauce. Simmer 10 to 15 minutes, until heated through.
Serve on buns. Makes 4 to 6 servings.
Each serving provides: 542 calories, 19.2 g. protein, 9.4 g. fat, 96.4 g. carbohydrates, 3.2 g. dietary fiber, 17 mg. cholesterol and 1637 mg. sodium. |
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SANTA FE SALAD
Vegetables burst with color and flavor in this healthful helping from the
southwest. Blended with fluffy rice, this hearty dish provides essential complex
carbohydrates.
| 1 tablespoon vegetable oil
2 medium-size green peppers, julienne 2 medium onions, sliced 1 (16-oz.) jar salsa 2 (15-oz.) cans kidney beans, drained and rinsed |
2 (11-oz.) cans Mexican-style
corn, drained
3 cups cooked rice 6 cups shredded lettuce (about 1 head) 1-1/2 cups (6-oz.) shredded Cheddar cheese Sour cream for garnish |
| Heat oil in large skillet over
medium-high heat. Add green peppers and onions; cook until tender-crisp.
Add salsa, beans, corn and rice; cook until thoroughly heated. For each
serving, place 1 cup lettuce on serving plate. Surround lettuce with tortilla
chips. Top with warm vegetable mixture. Sprinkle 1/4 cup cheese evenly on
top of each serving. Garnish with sour cream. Makes 6 servings.
Each serving provides: 740 calories, 25 g. protein, 28.7 g. fat, 100.4 g. carbohydrates, 7.1 g. dietary fiber, 36 mg. cholesterol and 896 mg. sodium. |
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THREE BEAN VINAIGRETTE
Rice and beans are a low fat source of protein and complex carbohydrates
in this quick-to-fix salad.
| 2 (15-oz.) cans three bean salad
3 cups cooked rice 1 (15-oz.) can kidney beans, drained and rinsed 1 (6-oz.) can marinated artichoke hearts, drained |
1 teaspoon cracked black pepper
2 teaspoon salt Lettuce leaves |
| Drain cans of three-bean salad,
reserving liquid from 1 can; discard remainder. Combine beans, reserved
liquid, rice, kidney beans, artichoke hearts, pepper and salt in large bowl.
Toss and chill. Serve over lettuce leaves. Makes 6 servings.
Each serving provides: 322 calories, 11.2 g. protein, 8.9 g. fat, 51.6 g. carbohydrates, 6.8 g. dietary fiber, 0 mg. cholesterol and 640 mg. sodium. |
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VEGETABLE MEDLEY FOR VEGETARIANS
| 3 tbsp. Butter
1 cup onions, chopped 1 cup green pepper, chopped 1 cup cabbage cut into pieces 3 tbsp. Flour |
9 or 10 fresh mushrooms, sliced
2 large carrots, sliced 1 cup celery, chopped 1 cup water salt and pepper to taste |
| Sauté mushrooms in butter until tender. Remove from fry pan and set aside. Sauté carrots until tender, remove and set aside. Sauté onions until tender, add celery, pepper and cabbage and cook until tender. (If you like cabbage you can add more than 1 cup). Add mushrooms, carrots and water, cook 1 minute. Mix flour with small amount of broth until smooth. Add to vegetables and cook until slightly thickened. Salt and pepper to taste. This is great served over Della Gourmet Rice. | |