Help with vegetarian eating-Your favorite meatless everday "old reliable"?

[browneye]

Hi nice people, I thought I would ask all of you for some help. My hubby finally announced to me that he would really like to start eating much more of a vegetarian diet! I am so happy. (he was a die-hard nothing-but-red-meat-will-do type)
I have searched the archives and found some great ideas for vege entertaining, but what I really would love are ideas on everyday standards that all you vegetarians really love and use all the time.
I would appreciate CL recipes, but I also have Moosewood cooks low-fat.
We will be including cheeses, eggs, etc.
Where to start, where to start..?

[LGBurns]

If you have Moosewood Lowfat Favorites, I would recommend the Swiss Chard Rolls Two Ways. The recipe is on the following thread as well: http://www.cookinglight.com/bbs/Forum1/HTML/004379.html

Another favorite of mine is Gingered Greens and Tofu from Moosewood Restaurant Cooks at Home. I always press the tofu before hand even though the recipe doesn't call for it.

Gingered Greens and Tofu
Serves 4
Cooking time 30 minutes

Tofu Marinade
1/2 cup soy sauce
1/2 cup dry sherry
1/4 cup rice vinegar (I use rice wine vinegar)
3 tablespoons brown sugar
toasted sesame oil (just a sprinkle)
----
2 cakes tofu (about 1 1/2 lbs) (use firm or extra firm tofu and press it first)
----
2 tablespoons canola oil
2 tablespoons grated fresh ginger root
6 cups coarsely shredded bok choy, kale, Chinese cabbage or Swiss chard, packed (I usually use kale)
3 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro
pinch of cayenne
----
toasted cashews or peanuts (optional)

In a small saucepan, bring all the marinade ingredients (except the sesame oil) to a boil. Simmer for 1 minute and remove from the heat. Cut the blocks of tofu into 1/2-inch slices, then cut the slices into 1-inch squares. place the squares in a single layer in a non-reactive heatproof pan. Pour the marinade over the tofu squares, sprinkle on a tablespoon of the canola oil and the sprinkle of sesame oil, and set aside for about 5 minutes.

Preheat broiler. Prepare the remaining ingredients and have them at hand before beginning to stir fry.

Broil tofu for 7-8 minutes, until lightly browned; then turn it over with a spatula and brown the other side.

While the tofu broils, heat the remaining tablespoon of oil in a wok or large skillet. Stir in the ginger, add the greens, and stir constantly on high heat until the greens wilt. When the greens are just tender, add the lime juice, cilantro and cayenne and remove from the heat. When the tofu is browned, gently toss it with the marinade and the cooked greens, and reheat if necessary. Top with toasted nuts and serve immediately.

Per 8 oz serving: 200 calories, 9.7 g protein, 11.7 g fat (this is from the original recipe which called for 1/4 cup of oil -- I have cut it down to 2 tablespoons above and you could probably cut even more if you want), 15.4 g carbs, 0 mg chol.

[This message has been edited by LGBurns (edited 04-01-2001).]

[rosen]

Our favorite quick week nite dish is simple refried bean burritos. Use the fat free refried in the can or make your own. Mix the beans w/ a little salsa, or a can of chopped chiles & slather this mix on fat free flour tortillas. Add on slivered green peppers & onions, sprinkle w/ grated cheese of your choice & then roll up. Place in a baking dish, top w/ more salsa or chopped tomatoes & more cheese. Pop in the oven for 20 min or so. The uncovered edges of the tortillas get crispy...we love that. Top w/ low fat sour cream, black olives...maybe rice on the side...or a simple green salad. Very filling, & quick.

[AndreaU]

I just posted my Broccoli Risotto Torte recipe on this thread: http://www.cookinglight.com/bbs/Forum1/HTML/005916.html (on the 2nd page) I make this mostly in the winter because it's so a nice hot dish for cold days! My husband & I do a lot of stir fry dishes with as many veggies we can fit in the wok. Mexican dishes adapt very well to vegetarianism- as long as you have your beans, veggies, tortillas, rice & cheese, you have a complete meal! We eat "big salads" all the time- the more stuff in them, the better. In the summer, grilled veggie sandwiches rule!
Grilled Vegetable Sandwich

1/4 cup balsamic vinegar
2 T. olive oil
1 T. fresh basil (1 t. dried)
2 t. molasses
1 1/2 t. fresh thyme (1/2 t. dried)
1/4 t. salt
1/4 t. pepper
cooking spray
3 medium zucchini, cut lengthwise into 1/4" strips
1 medium yellow pepper, cut into 6 wedges
2 medium red peppers, cut into 6 wedges each
1 large onion, cut into 1/2" slices
1 (16 oz) loaf French bread
3/4 cup (3 oz) crumbled Feta cheese
2 T. fat-free mayonnaise
1/4 cup (1 oz) grated fresh Parmesan cheese

Combine first 7 ingredients in a large heavy-duty zip-top plastic bag. Add
vegetables; seal bag and marinate in refrigerator 2 hours, turning bag occasionally.
Remove vegetables from bag, reserving marinade. Set vegetables aside. Cut bread in half horizontally and brush 3 T. reserved marinade over cut sides of bread; set bread and remaining marinade aside.

Place vegetables in a wire grill basket coated with cooking spray. Prepare grill. Place basket on grill rack; grill 5 minutes, basting occasionally with marinade. Turn basket over, grill 2 minutes, basting occasionally. Place bread, cut sides down, on grill rack; grill an additional 3 minutes or until vegetables are tender and bread is toasted.

Combine Feta and mayo in a bowl; stir well. Spread mayo mixture evenly over cut sides of toasted bread; place grilled vegetables on bottom half of bread. Sprinkle Parmesan cheese over the vegetables; top with top half of bread. Cut loaf into 8 pieces.

Enjoy!

[BosunsWife]

My DH is a die hard meat fan, but will eat meatless a couple of meals out of the week. A quick and easy meal that I will fix is just beans and rice.

I take a can of beans (white, navy, black, etc.) rinse well, add a can of tomatoes (some of the new ones with the different spices are nice) season to taste - we like it hot so I usually use a mexican spiced tomato like Rotel and will also put in red pepper flakes. Heat. Serve over brown rice. Its a complete protein. I generally serve with a green salad.

[catharine]

One of the favorites in my house is Spicy Black Beans and Tomatoes. This is a really nutritious dish (although a tad high in sodium) that is very quick and uses ingredients that I usually keep on hand. I have served this one to company and had rave reviews.


This is a very flavorful dish that I think is great for vegetarians and meat-eaters alike. It is really satisfying. I have served it over various grains, but white rice is really the best.

SPICY BLACK BEANS AND TOMATOES

Veg. cooking spray
1 t. olive oil
1/2 c. chopped onion
2 cloves garlic, minced
2 (14.5 oz) cans no salt added whole tomatoes, drained and chopped (I used Fresh Cut diced tomatoes)
2 T. canned chopped green chilis
2 (15 oz) cans balck beans, rinsed and drained
1 T. chopped fresh cilantro (dried works fine too)
1/2 t. ground cumin
1/2 t. ground red pepper
1/4 t. chili powder

Coat a large nonstick skillet with cooking spray; and the olive oil. Place over medium heat until hot.

Add the chopped onion and garlic; saute until tender. Add the tomatoes and chiles; reduce the heat and cook, uncovered, 6 to 8 minutes or until slightly thickened, stirring occasionally.

Stir in the beans and remaining ingredients. Cover and cook 5 minutes or until throroughly heated. Serves 8 (four in my house).

Per serving (for 8) Calories 86; Prot. 7 g; Carb 18 g.; Sodium 149 mg; Fat 1 g (11% cal. from fat).

My other favorite is Tuscan Greens with Beans which I posted in the spinach thread: www.cookinglight.com/bbs/Forum1/HTML/005662.html (http://www.cookinglight.com/bbs/Forum1/HTML/005662.html)



[This message has been edited by catharine (edited 04-01-2001).]

[kima]

Here is a recipe we enjoy on the cool blustery days of early spring. I often double the recipe so we can have leftovers. This recipe calls for beef broth something which would bother some vegetarians. You can find beef flavored meatless broths or boillon cubes or use vegetarian broth instead.

Irish Stew

4 Yves Garden Vegetable patties
1/4c. flour
3T. oil
12 pearl onions or 1 med. onion, diced
8 baby carrots,halved crosswise
1/2lb. small new potatoes,cut in cubes
1 large celery rib, cut diagonally in 1/2"slices
i medium leek, white part only cut in 1/2"slices

2cups reduced sodium beef broth
1/2 tsp dried thyme
2T. hatcho or red miso (optional)
2T. parslet for garnish
1. Cut each burger ito 5-6 pieces and shape into meat like chunks. Chill 1- 24 hours to firm them up.Place the flour in a bag. Add the chunks. Coat the chunks with flour.
@. Heat the oil in large nonstick skillet with tight fitting cover over med. heat.
Brown the floured chunks in the pan in one layer. Brown on both sides. Set aside and cover with foil to keep warm.
3. Add the onions, carrots, potatoes, celery and leek to the pan. Stir well. Cover and cook 4 mins. Add the beef broth and thyme. Over high heat boil gently until the liquid is reduced by half.
Add the chunks.
Place the miso in a small bowl and add 3T. cold water.Cream until the miso is dissolved. Add to the mixture in the pan.
Cook over low heat until the burgers are heated through. Garnish with parsley.

[Susan]

[QUOTE]Originally posted by catharine:
One of the favorites in my house is [b] Spicy Black Beans and Tomatoes.

Thanks for posting this recipe, Catherine! Black beans are my favorite, and I am always on the lookout for new black bean recipes.

~~Susan~~

[Ohioan]

BEANS, BEANS, BEANS! http://www.cookinglight.com/bbs/biggrin.gif Beans over rice (as Bosunswife suggested), beans with pasta, beans with polenta, beans and greens with potatoes....

You can use beans as a canvas on which to paint any kinds of flavors: Italian, Spanish, Mexican, cajun, creole, BBQ, Middle Eastern, even Asian. Get all your favorite meat and poultry recipes (other than broiled dishes, that is), and just substitute cooked beans. Throw in lots of veggies, either with the beans or alongside, and some rice or pasta or other grains to round out the protein in the beans, and you're in business.

Also try some good cookbooks - anything by Jay Solomon, Nava Atlas, Barb Bloomfield, or Bobbie Hinman, as well as the Vegetarian Times series of cookbooks.

Oh, and two of my favorite CL vegetarian recipes are from the Aug '00 issue: Garden Vegetable Stir-Fry, and Whole-Wheat Spaghetti with Arugula. The Ful Medammes from the Oct '00 issue is also very good (and BEANY!).

I'll try to collect a few of my favorite BEAN recipes and post them later or tomorrow. Stay tuned! http://www.cookinglight.com/bbs/wink.gif

Cheers,
Phoebe

[Chef Cindy]

Browneye, I really like to cook Italian dishes with a vegetarian twist. One that comes to mind is Stuffed Manicotti with a spinach ricotta filling. This dish can be thrown together in a few minutes or can be labor intensive depending on which way you want to go. The dish can also be full fat to nonfat. If this interests you I'll be glad to post the recipe. I don't have it written anywhere, it is one that is only in my head.

[jd]

The white bean enchaladas from Nov 2000 is quick and good (p. 154). Had them again this weekend!

[browneye]

OH this is so great, thank you all... what yummy ideas. We kicked it off this weekend with that lovely Canneloni with Goat cheese, Spinach, and Roasted garlic tomato sauce that was posted (I think by lindrusso) on a previous thread.....YUM!!
Also, keep the ideas coming, I could really use them!...
I will be doing those Gingered greens and Tofu, the Stuffed Chard, the Grilled Vege Sandwich.... the bean burritos, Broccoli Risotto Torte, spicy beans and tomatoes, Irish Stew....

jd: I cannot find November issue, could you possibly post the White Bean Enchilada recipe?
Or can I find it on archive somewhere?
Thanks so much, I will continue checking this thread for other ideas http://www.cookinglight.com/bbs/smile.gif

[kwormann]

Well, as spring is approaching (or is already here for some of us), we have started grilling veggies! Last night we had Grilled Tomato Crostini, grilled portobellos, asparagus, onions, zucchini, peppers and, finally, grilled bananas over strawberry ice cream!

Tonite it is grilled polenta topped with black beans with more grilled veggies on the side http://www.cookinglight.com/bbs/smile.gif

Kim

[lorilei]

When we first started eating more vegetarian meals, we ate a lot of quiche! (Spinach quiche, mushroom quiche, southwestern vegetable quiche!) As time passed, quiches turned into fritattas...

Today, we eat a great variety of meatless meals -- Vegetarian Chili (and other veggie soups), Veggie Lasagna (and veggie spaghetti), Potatoes stuffed with veggies (or veggies stuffed with potatoes!), Eggplant parmesan (or eggplant "lasagna"), Veggie baked ziti, Curried tofu, Cauliflower and Spinach curry, Chipotle & Bean enchiladas, Indian Curried mushrooms served with na'an... Stir fries and vegetable fajitas are also a great way to "go veggie".

We haven't cut out meat from our diet entirely, but now we CRAVE veggie meals and can tell when we're eating "too much" meat.

[This message has been edited by lorilei (edited 04-02-2001).]

[hlao23]

I just cooked one of out faves last nite. It's from one of Linda McCartney's cookbooks. This is from memory so the amounts won't be exact. I think it's called Peasant Pasta

Heat 8 tbs. olive oil in a sauce pan (or large frying pan).

Add 1 can of lima beans (drained),
2 cloves of garlic thinly sliced,
and a pinch of rosemary (I used dried -it calls for fresh and I don't remember the
amount)

Cook for about 5 minutes or until the beans start to brown.

Add 1 can of artichoke hearts (drained and quartered). Cook until artichokes are warmed.

The recipe calls for it to be served with large shell pasta, we prefer it with fetticini.

So quick and really good.

[This message has been edited by hlao23 (edited 04-02-2001).]

[hlao23]

Oops! The Peasant Pasta serves 4. http://www.cookinglight.com/bbs/smile.gif

[cindyluwho]

One thing I love is sweet potatoes with spinach over quinoa...
Peel and dice 6 sweet potatoes, boil them in water with 4 cloves garlic until tender. Drain and add 1 pound fresh chopped spinach, cook until wilted.

Rinse 2 cups quinoa several times using a strainer (it is bitter if you don't rinse it), and add 2.5 cups vegetable broth to quinoa in a pot. Cook about 15-20 minutes until all liquid is absorbed.

Layer quinoa in bottom of baking pan, top with half of the sweet potato mixture, add grated cheddar and parmesan cheese, add the rest of the sweet potatoes, and sprinkle cheeses on top. Bake at 350 degrees for about 20 minutes.

[hlao23]

Originally posted by browneye:
Hlao:
On the peasant pasta, are the artichoke hearts the marinated kind or the plain kind?
It sounds really good.

Plain, I think. There was liquid in the can, but no spices.

[browneye]

Kima-
I was trying to find the thread for the canneloni- it is on an older thread, or an archived thread...today I keep getting an error message that the page is not available!! Argh! http://www.cookinglight.com/bbs/frown.gif
I will keep trying because I didn't save the recipe yet to my computer and I also want to retrieve it!

[S]

Notes from Lindrusso: I cut down on the labor by using frozen spinach (I just can't stand to wash and stem all
that spinach - even if it would taste better that way!) and using store-bought manicotti.
The recipe will loosely fill 12 manicotti. The recipe gives no further instruction on how to
actually make the pasta sheets, but I could probably dig that up somewhere too (from my
adventures in making fresh linguine and ravioli).

If you are fond of sauce, I would definitely recommend doubling - even tripling - the
amount of sauce - it's very good and was too sparse in our opinion (I made it for my
in-laws and they loved it).

CANNELLONI WITH SPINACH, GOAT CHEESE, WALNUTS, AND ROASTED GARLIC-TOMATOSAUCE

Roasted Garlic-Tomato Sauce:

1 head garlic
1 1/2 tablespoons extra virgin olive oil
2 pounds fresh tomatoes, peeled and seeded, about 3 cups, or 3 cups canned tomatoes with juice
1/2 small onion, diced, about 1/2 cup
salt and pepper
1/4 cup dry sherry
1 bay leaf

The Filling:

1 1/2 teaspoons extra virgin olive oil
1/2 medium red onion, diced, about 1 cup
salt and pepper
4 cloves garlic, finely chopped
1 large bunches of spinach, stems removed and leaves washed, about 16 cups
3/4 teaspoon minced lemon zest
1/3 cup walnut pieces, roasted
1/4 cup chopped fresh herbs, such as marjoram, thyme, chives, and parsley
1/2 pound ricotta cheese, about 2/3 cup
1 egg, beaten
2 ounces Parmesan cheese, grated, about 2/3 cup
2 ounces Montrachet cheese, or other creamy, mild goat cheese
2 fresh pasta sheets, about 10 ounces

1. THE SAUCE: Preheat the oven to 375º. Rub the garlic with a little olive oil, place it on a baking sheet and roast until very soft, 30 to 35 minutes. When garlic is cool, slice off the top of the bulb and squeeze the cloves out of the skin. Puree them with the tomatoes in a blender or food processor.

2. Heat the remaining tablespoon of olive oil in a saucepan and add the onion, 1/2 teaspoon salt, and a few pinches of pepper; sauté over medium heat for 5 minutes. When the onion is soft, add the sherry and bay leaf and simmer for 1 or 2 minutes, until pan is nearly dry. Add the tomato-garlic puree and 1/4 teaspoon salt and simmer, uncovered, over low heat for 30 minutes. (TIP: Add up to 1 teaspoon sugar after
simmering sauce to balance the flavor if the sauce is acidic.)

3. THE FILLING: Heat 1 tablespoon of the olive oil in a large skillet. Add the onions, 1/2 teaspoon salt, and a few pinches of pepper; sauté over medium heat for about 5 minutes, until the onions begin to release their juices. Add half the garlic and sauté until the onions are soft, 2 to 3 minutes. Transfer onions to a bowl.

4. Heat the remaining 1/2 tablespoon olive oil in a large skillet and quickly wilt the spinach over medium-high heat with 1/2 teaspoon salt, a few pinches of pepper, and the remaining garlic. Remove the spinach from the heat, drain, and cool. Squeeze out the excess moisture a handful at a time, then coarsely chop.

5. Add the spinach to the onions along with the lemon zest and walnuts. Set aside half the fresh herbs to sprinkle on top after baking and add the rest to the spinach-onion mixture.

6. Place the ricotta in a bowl and stir in the egg. Set aside half the Parmesan cheese to sprinkle over the cannelloni; add the rest to the ricotta with 1/4 teaspoon salt and 1/8 teaspoon pepper. Combine the spinach and onions with the ricotta mixture, then crumble in the goat cheese. Season with salt and pepper to taste.

7. ASSEMBLING THE CANNELLONI: Cut the pasta sheets into 12 4-inch squares (or comparable size to accomodate the size of the pasta sheets).

8. Preheat the oven to 350º. Lay the pasta squares on a work surface and spread 1/4 cup of the filling along the edge of each square. Roll loosely; the filling will expand during baking.

9. Ladle 1 1/2 cups tomato sauce into the bottom of a 9-by-13-inch baking dish. Place the cannelloni close together in the dish, seam side down, and ladle the remaining sauce over them. Use a pastry brush to spread the sauce evenly, particularly on the ends, making sure the pasta is covered with sauce.

10. Cover and bake for 20-25 minutes. Sprinkle the cannelloni with the reserved Parmesan and fresh herbs just before serving.



[This message has been edited by S (edited 04-02-2001).]

[kima]

Thanks for looking Browneye - when it says error on a search does that mean that thread is gone forever?
Thanks S for posting the recipe- it looks INCREDIBLE!!! http://www.cookinglight.com/bbs/smile.gif http://www.cookinglight.com/bbs/smile.gif

[Kristilyn1]

I'm new to the idea of trying to eat more veggie meals but wanted to share the success I had tonight. I've tried over the last few years several brands of veggie burgers that I found quite disgusting. Tonight I tried---Franklin Farms fresh Portabello Veggie Burgers and they were GREAT! My son even liked it--and as a picky 6 year old, that is saying a lot.

Kristi

[JA]

I just made the [b]Pasta, Beans 'n' Greens[/] today from the April issue, and it was wonderful! A real nice, easy meal.

Thanks for posting CANNELLONI WITH SPINACH, GOAT CHEESE, WALNUTS, AND ROASTED GARLIC-TOMATOSAUCE...we're on a goat cheese kick - that looks so good!

Julie

[JA]

oops typo - Pasta, Beans 'n' Greens

It's late, I think I'll go to bed...

[beccathebaker]

We tend to eat mostly veggie meals and these are our favorite- throw-together ideas:
A homebaked or store bought crusty loaf of sourdough served alongside hummus, goat cheese, tofu dip, roasted veggies, marinated olives and mushrooms and a big green salad with chickpeas or kidney beans.

A "baked potato bar" with sweet and idaho potatoes and millions of great toppings like salsas, fancy mustards, cheeses, refried beans, and grilled veggies

We love to have breakfast for dinner and have eggbeater omlets with choice of fillings along with some fruit salad and toast
Or on the same note, pancakes with grilled soysage "gimme lean" and sauteed apples is one of my favorite breakfast for dinner creations.

[browneye]

Hlao:
On the peasant pasta, are the artichoke hearts the marinated kind or the plain kind?
It sounds really good.

[kima]

Could you please post the thread under which the canneloni with spinach and goat cheese can be found, Browneye or Lindrusso. I have tried and can't find it!! Sounds yummy! Thanks in advance. Maureen

[Kristilyn1]

I've just given my son another birthday....I claimed he was 6--he's only 5.

Tired, perhaps?

Kristi

[DmOrtega]

A favorite in our house, including my son, is Brown Rice and Black Bean Burritos . All measurements are to taste and can be made as needed.
On a flour tortilla, spread cooked brown rice, a couple of spoons of black beans, some cheddar cheese. Heat in the microwave, on a plate, till cheese has melted. Add salad mix, or whatever you have, salsa, sour cream.
We also vary the rice and beans to whatever we have on hand. It is a fast and very tasty meal. Enjoy.


[This message has been edited by DmOrtega (edited 04-03-2001).]

[SusanD]

If you're looking for a quick, throw-together kind of thing, I like to take black beans, salsa and corn, mix it together and scoop onto flour tortillas (burrito size). Then I sprinkle some mexican blend cheese on top, roll them up and put into a sprayed casserole dish. Put a little more salsa & cheese on top and bake at 350 for about 15 minutes or till tortillas start to turn golden. Easy and delicious...in fact, I think I'll make some for dinner tonight! http://www.cookinglight.com/bbs/smile.gif

[browneye]

AndreaU:

Tonight we had the Grilled Vege Sandwich!!!!!!! Oh my, what a yummy treat.
We also made the tomato-basil soup from one of the books. YUM!
This is definitely a keeper.
Thanks

[AndreaU]

browneye, glad you enjoyed it! It's one of our summer staples. Once I'm sure winter is over here in NY, I'll drag out the grill! I can't wait to fire it up again- it's been a long winter.

[LSB]

One of my favorite veggie dinners is just a basic stir-fry. It doesn't take long so it's great for busy nights. I am actually having it tonight - with mushrms, red pepper, bok choy, bean sprouts, carrots, broccolini and red onion. Sometimes I throw in a small handful of peanuts, almonds or soynuts and serve over brown rice.

I use a bottled stir-fry sauce from House of Chang. It comes in various flavors - I like Spicy Szechuan.

[S]

Okay, this isn't one of my reliable, standby dishes but I tried it tonight (it was originally posted by Valeriek, thank you!) and thought it was fabulous! Another great one is the Red pepper pesto pizza from CL2000. Both are quick weeknight fare. Oh, I roasted the broccoli instead of steaming it.

Broccoli Cheese Melt
4 cups chopped broccoli florets, steamed
1 cup shredded part-skim mozzarella cheese
1/4 cup grated Parmesan cheese
3 tablespoons chopped fresh basil or 1 tablespoon dried
1 tablespoon minced fresh thyme or 1 teaspoon dried
3 garlic cloves, minced
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 8-oz loaf French Bread (I actually used four club rolls)

** I also added sun-dried tomatoes sprinkles

Pre-heat oven to 375 degrees. In a large bowl, combine the broccoli, cheeses, basil, thyme, garlic, pepper, and salt. Split the bread lenghwise almost all the way through; spread open. Fill it with the broccoli mixture, then wrap in foil. Bake until the cheese is melted, 20-25 munites. Cut the loaf corsswise into four portions.

per serving: 299 calories, 8 g total fat, 4 g saturated fat, 20 mg cholesterol, 756 mg sodium, 39 g total carbohydrate, 6 g dietary fiber, 19 g protein, 376 mg calcium

WW points: 2 breads, 1 fruit/vegetable, 2 protein/milks



[This message has been edited by S (edited 04-04-2001).]

[makedah]

I'm still learning the veggie meals thing (I can do lunches and breakfasts easily but dinner not so well), so my easy veggie dinner is soy dogs or burgers. Sorry!

I wanted to also say that this thread inspired me to run out and buy the Moosewood Low-Fat cookbook. It is excellent, even with no pics! (My imagination is working overtime!) I'm going to go curl up with it now. Thanks so much!

[chefbec]

I have one easy favorite that I make at least once a week. I saute whatever veggies I have in the frig (always use onion and garlic) in my wok, add some Italian seasoning to taste, some pepper, and serve it over whatever pasta I have in the house (boiled, of course). I add freshly grated Romano, and sometimes add pine nuts. You could certainly add tofu, or make this a totally different meal by adding shrimp, chicken or beef (but that defeats the purpose of this thread). YUM!

[AndreaU]

LSB,
Your stir fry idea is exactly what we do once a week. Now that I have my new Calphalon wok, I'm loving it! And House of Chang stir fry sauces are great- we've had the spicy Szechuan and just tried the Korean teriyaki. Mmmmmmmm

[Jewel]

Beans! Beans! Beans! Beans! We LOVE beans, in just about any shape, color or form. Well, except butter beans, to me they look like some type of Alien Pod. http://www.cookinglight.com/bbs/biggrin.gif We use beans in any and everything!

My other favorites are just a simple veggie stirfry, or Whole Wheat Pasta with a spicy oriental sauce with or without veggies.

[kima]

Thought I'd share a bean recipe much loved in our house. Children really like it. We serve this with nachos, cut up veggies and dip, sour cream (low fat) and salsa. It is great in burritos or even sandwiches. Here goes:

Bean Dip
Drain freshly cooked or canned beans (warmed up) 4c. into a food processor with the following ingredients:
1/2c. minced onion
4 oz. green chilies (optional)
1-4 Tbsp. cider vinegar ( use more if chilie are omitted)
1/2 tsp. salt
1/4 tsp. pepper
1 tsp. cumin
1 tsp. oregano
1 tsp. garlic powder
1 tsp. chili powder
2c. grated cheese9 Cheddar, Colby or Monterey Jack)
Process until the cheese is melted and the mixture smooth.
I often cut the cheese back to 1- 1/2c
You can keep this warm in the oven at a low temp. It is even good cold.
This recipe comes from the terrific book Whole Foods for the Whole Family by the La Leche League. A book I highly recommend for families- great fool proof recipes!

[jd]

browneye, sorry for the delay - it's been a busy week. I'll have a lot of BB catching up to do this weekend! Here is CL's Nov 2000 recipe. There are some comments about it in this thread: http://www.cookinglight.com/bbs/Forum1/HTML/002049.html (hope that works). I've made them with flour tortillas and skipped the dipping part. Instead I just brush some enchalada sauce on the flour tortilla before adding the filling.


White Bean Enchiladas

2 tablespoons fat-free sour cream
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 cup (2 ounces) preshredded reduced-fat Mexican blend or cheddar cheese, divided
2 tablespoons canned chopped green chilies
1 tablespoon sliced green onions
1 tablespoon chopped fresh cilantro
1 teaspoon ground cumin
1 (10-ounce) can enchilada sauce (such as Old El Paso), divided
1/4 cup water
6 (6-inch) corn tortillas
Cooking spray
1 tablespoon minced fresh cilantro (optional)
1. Preheat oven to 350 degrees.
2. Combine the sour cream and beans in a food processor; process until almost smooth. Stir in 1/4 cup cheese, chilies, onions, chopped cilantro, and cumin.
3. Combine 1/3 cup enchilada sauce and 1/4 cup water in a small nonstick skillet over medium-low heat. Dip one tortilla in the sauce mixture to soften; transfer to a plate. Spread 1/4 cup bean mixture down center of tortilla; roll up. Place roll, seam side down, in an 11 x 7-inch baking dish coated with cooking spray. Repeat procedure with remaining tortillas and bean mixture. Add remaining sauce to pan; cook 1 minute. Spoon over enchiladas; sprinkle with 1/4 cup cheese.
4. Bake at 350 degrees for 30 minutes or until bubbly. Sprinkle with minced cilantro, if desired. Yield: 3 servings (serving size: 2 enchiladas).

CALORIES 372 (19% from fat); FAT 8g (sat 1.6g, mono 2.1g, poly 3.6g); PROTEIN 17.5g; CARB 60.5g; FIBER 6.2g; CHOL 3mg; IRON 3.9mg; SODIUM 1,076mg; CALC 291mg

The link didn't work, so perhaps a search of the archives will give the thread with the comments. The thread is called "Review: White Bean Enchiladas Nov 2000"


[This message has been edited by jd (edited 04-06-2001).]

[jillmayre]

Here are some of my absolutely "Tried and True" Meatless Meals:

recipe one:Whole-Wheat Spaghetti With Spinach

Looking to add more fiber and a lot of flavor to your old spaghetti stand-by? Whole wheat can't be beat.

2 tablespoons olive oil, divided
1/4 teaspoon crushed red pepper flakes
8 garlic cloves, minced
1 pound spinach, trimmed and torn (about 16 cups)
½ chopped onion
½ cup of sliced button or baby Portebello mushrooms
4 cups hot cooked whole-wheat spaghetti (about 8 ounces uncooked pasta)
1½ tablespoons balsamic vinegar
¼ cup of dried Italian breadcrumbs
½ teaspoon freshly ground black pepper
½ cup (2 ounces) grated fresh Parmesan cheese:

Heat 1 tablespoon oil over medium-high heat in a very large saucepan or wok. Add red pepper and garlic; saute 20 seconds. Add spinach, mushrooms, and onion; saute 2 minutes or until spinach is wilted. Spoon into a large bowl. Add 1 tablespoon oil, bread crumbs, spaghetti, vinegar, and black pepper; toss well. Sprinkle with cheese. Yield: 4 servings (serving size: 1-1/2 cups
pasta and 2 tablespoons cheese).

Recipe two: Speedy Black Bean and Cheese Burritos

This meatless recipe is pretty simple to follow. It smells spicy and warm as it bakes. I suggest some Mexican style corn as a side dish. Celery and carrot sticks can be served as a colorful salad..

Speedy Black Bean and Cheese Burritos

2 green onions, thinly sliced
1 clove garlic, minced
1 Tbsp. vegetable oil
1 can (15 oz.) black beans, rinsed and drained
1 jar (12 oz.) of salsa, divided
1 - 1 1/2 tsps. of chili powder
2 cups (8 oz. package) of cheddar cheese, divided
6 flour tortillas

Toppings: Your choice of sour cream, chopped ripe olives, chopped green olives, chopped jalepeno peppers and/or sliced green onions.

In a large skillet, cook onions and garlic in oil for two minutes. Add beans, 2 cup of salsa and chili powder; heat through. Remove from heat; cool slightly. Stir in 12 cups of the cheddar cheese. Spread a cup bean mixture down center of each tortilla. Roll up; place seam side down in a lightly greased 11 x 7 inch baking dish. Spoon remaining salsa evenly over the tortillas. Sprinkle the remaining cheese over the top.

Bake at 400 degrees for 15 minutes or until hot. Garnish with your choice of
the above toppings.

Recipe three: Stewed Tomatoes and Okra


When okra and tomatoes are cooked together in the South, the okra is usually cut up into thick slices and stewed with the tomatoes for a very long time. The result is like a thick gumbo. Here, the tomatoes undergo a brief preliminary cooking, then young, tender okra pods are added whole to the pot and cooked briefly. Less of their mucilaginous juices escapes into the tomatoes, resulting in a lighter and fresher flavor and texture.
Serves 4

2 tablespoons extra virgin olive oil
1 small yellow onion, peeled and chopped
2 large cloves garlic, peeled and minced
2 pounds fresh tomatoes, blanched, peeled, and seeded and coarsely chopped, about 2 cups, or 2 cups Italian canned tomatoes, chopped
1 Bouquet Garni made with thyme and parsley
1 pound whole young okra, each no more than 3 inches long
Salt, cayenne, and black pepper in a peppermill
6-8 fresh basil leaves
4 cups rice

1. Put the oil and onion in a deep, lidded skillet, and turn on the stove to medium high. Sauté, tossing frequently, until the onion is translucent and softened, about 5 minutes. Add the garlic and continue cooking until it is fragrant, about a minute more. Add the tomatoes and bouquet garni, and bring to a boil. Reduce the heat to low, cover the pan, and simmer stirring occasionally to prevent sticking and scorching, for 20 minutes.
2. Meanwhile, wash the okra under cold running water, rubbing the pods gently to remove their fuzz. When the tomatoes have simmered for 20 minutes, rais the heat to medium and add the okra. Season with a healthy pinch of salt, a small one of cayenne, and a liberal grinding of black pepper. Stir well and let it simmer, uncovered, until the tomatoes are thick and the okra tender, about 20 minutes more. Turn off the heat, and remove and discard the bouquet garni. Taste and correct the seasonings. Tear the basil into small pieces and stir them into the tomatoes and okra. Serve at once over cooked rice.

[MelissaAS]

My easy vegetarian favorite is "Company Beans and Rice" from the original healthy cookbook: Jane Brody's Good Food Book. It's still a bible around these parts- unfortunately I think I heard it's out of print by now. Thanks Jane!

[browneye]

Thanks everyone for the great ideas!

jd: thanks so much for posting the enchilada recipe.
We are having lots of fun experimenting with new dishes and we have lots of ideas here to keep us busy for a long time!! http://www.cookinglight.com/bbs/smile.gif

[Kristen Lee]

I know this is an older post but I just saw it and have a wonderful suggestion for you browneye. I recently purchased a cookbook called "Vegetarian and More" and it it absolutely wonderful. It has a lot of great recipes in them that do not contain bizarre ingredients you can't find at your local grocery store. Plus, for about half of them there is an additional section on how to add meat to half of the meal. This is great because my other half doesn't mind vegetarian food but he doesn't like to eat it as often as I do. I highly recommend the cook book. Have fun!!!

[kima]

Just bumping up an oldie but goodie for anyone looking for veggie meal ideas!!! Like a vintage wine some of these threads just get better with time!

[catbatty]

Good thinking, Kima! I am always looking for good vegetarian dishes that folks love, too. I like that you awoke an old, but good, thread.

We do this dish lots. It works for dinner, but also breakfast and lunch. Works well for company, also. I have several recipes that are similar, but this one seems the best to me. It's light and fluffy - but not puffy. (We had it last night with Classic Apple and Blue Cheese Salad (CL Jan/Feb) and some garlic toast.) ~ Brenda

* Exported from MasterCook *

Egg & Green Chile Bake

Recipe By :Adapted from Cinnamon Mornings by Pamela Lanier
Serving Size : 6 Preparation Time :0:00
Categories : Eggs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5 eggs
1/4 cup all-purpose flour
1/2 teaspoon baking powder
1/4 teaspoon salt
1/2 teaspoon chili powder
1 cup lowfat cottage cheese
1 1/2 cups lowfat Monterey Jack cheese -- grated (to 2 c.)
1/4 cup butter -- melted*
1/2 cup low-fat sour cream
4 ounces diced green chiles -- drained
- up to 8 ounces
Garnish:
sour cream
guacamole
salsa

* I usually cut butter to about 1/8 cup or a bit more and I can't see that it makes a difference.

Preheat oven to 350 degrees F.

Beat eggs. (I do this by hand using whisk.) Add remaining ingredients, beating after each addition. Pour into buttered 8 inch square pan or small pan of similar shape. Bake 30 - 40 minutes. Edges will brown a little. Serve with a dollop of one or more of the above garnishes. Serves 6.

A full-fat version of this is served at Big Yellow Sunflower Bed & Breakfast, Angwin, Ca., according to the book Cinnamon Mornings.

Brenda's notes: I've been making this very forgiving recipe for several years. It tastes very good made lower fat. (In fact, I don't think you can tell that lower fat products are used in it.) It reheats very well. It is one of my husband's favorites. Havarti cheese works, too. I served this last night with Classic Apple and Blue Cheese Salad (Cooking Light, Jan/Feb 2003), and garlic toast. Today, we had some for breakfast, reheated in the microwave oven. We love this stuff.

Description:
"A crustless green chile quiche type dish. Good!"
S(A favorite of):
"BrendaAdams@attbi.com"

- - - - - - - - - - - - - - - - - - -

[mariposa]

I think this is a great thread, as we ONLY eat vegetarian meals in our house. Thanks for all the great ideas!

Some of our favorite staples have already been mentioned - burritos, pasta, baked potato/salad. We also like:

Mexican Black Bean Pizzas with Guacamole (I just posted the recipe on another thread)

vegetarian tacos or taco salad (made just like regular tacos, but using Morningstar farms vegetarian crumbles in place of ground beef)

spinach and portobella lasagne

stuffed portobellos (stuffed with pizza toppings like marinara sauce, mozzerella, black olives, garlic, vegetarian italian sausage or pepperoni)

lentil burgers with spicy oven fries

Burrito casserole - layers of tortillas and beans and cheese

Stir fried veggies with tofu and rice

Polenta with wild mushroom sauce

Beans and rice

Mangu - mashed green plantains with sauteed garlic and onion (Dominican dish)

Pita pizzas

Chili

"Chicken" Thangs - veg. chicken nuggets chopped and mixed with cream cheese and sauteed veggies, then wrapped in croissant dough and baked

Well, I could go on and on, but I think I've taken up my share of space already! :D I don't really have recipes for any of these dishes, but I'd be happy to describe how I make any that you are interested in.

Pamela

[hollysmom]

I bought this to Houston Supper Club Saturday night at Kim's. We were cooking Louisiana food - but I needed something mild (nursing).

Everybody seemed to like it - they could add their own Tabasco.

Serves 4 (lumberjacks) - it makes a ton - I used a 12 inch saute pan.

Veggie Jambalaya

1½ T butter ( I used olive oil)
3 c onions, chopped
2 bell peppers, seeded and chopped
2 c scallions, finely chopped
2 cloves garlic, minced
1 c parsley, chopped
1 T fresh oregano, chopped OR 1 t dried oregano
1 t fresh or dried thyme
3 bay leaves
2 pinches cayenne pepper
1¼ c white rice, uncooked
4 plum tomatoes, finely chopped
1 T tomato paste
3 and 3/4 c water
1/3 c lentils, uncooked
1 t salt
2 ears corn, quartered (I used a can of baby corn)
20 olives, pitted
black pepper

Melt the butter over medium heat, add onions, peppers, and scallions, and sauté for 10 minutes, stirring frequently.
Add garlic and spices and continuing sautéing for 2 minutes.

Mix in the rice, tomatoes, tomato paste, water, lentils, and salt.

Increase heat and bring to a boil. Stir until tomato paste is mixed in, cover, reduce heat, and simmer for 25 minutes.

Add corn and olives and cook another 5 minutes, until lentils and rice are cooked. Season with pepper and serve immediately.

[Guest]

I made this tonight for the second time and it is wonderful. Next time I will double the recipe.


i]Originally posted by catharine [/i]
One of the favorites in my house is Spicy Black Beans and Tomatoes. This is a really nutritious dish (although a tad high in sodium) that is very quick and uses ingredients that I usually keep on hand. I have served this one to company and had rave reviews.


This is a very flavorful dish that I think is great for vegetarians and meat-eaters alike. It is really satisfying. I have served it over various grains, but white rice is really the best.

SPICY BLACK BEANS AND TOMATOES

Veg. cooking spray
1 t. olive oil
1/2 c. chopped onion
2 cloves garlic, minced
2 (14.5 oz) cans no salt added whole tomatoes, drained and chopped (I used Fresh Cut diced tomatoes)
2 T. canned chopped green chilis
2 (15 oz) cans balck beans, rinsed and drained
1 T. chopped fresh cilantro (dried works fine too)
1/2 t. ground cumin
1/2 t. ground red pepper
1/4 t. chili powder

Coat a large nonstick skillet with cooking spray; and the olive oil. Place over medium heat until hot.

Add the chopped onion and garlic; saute until tender. Add the tomatoes and chiles; reduce the heat and cook, uncovered, 6 to 8 minutes or until slightly thickened, stirring occasionally.

Stir in the beans and remaining ingredients. Cover and cook 5 minutes or until throroughly heated. Serves 8 (four in my house).

Per serving (for 8) Calories 86; Prot. 7 g; Carb 18 g.; Sodium 149 mg; Fat 1 g (11% cal. from fat).

My other favorite is Tuscan Greens with Beans which I posted in the spinach thread: www.cookinglight.com/bbs/Forum1/HTML/005662.html (http://www.cookinglight.com/bbs/Forum1/HTML/005662.html)



[This message has been edited by catharine (edited 04-01-2001).] [/QUOTE]

[cherylopal]

Originally posted by catbatty
Egg & Green Chile Bake

i had to do a double take when i read this- with dr. seuss's bday this sunday i thought i had read green eggs and ham!! too funny on a veggie thread! :eek: :D :D

i have really enjoyed reading this thread- lots of new ideas!

here's a list of the veggie dinners that i make on a regular basis.

cheryl

moroccan chickpeas and couscous stuffed peppers- cl 2002 annual p 127
zippy black bean burritos cl 2002 annual p 255
salsa del sol pasta sauce cl 1999 annual p 205
santa fe black bean topped potatoes cl annual p 88 (although i ususally serve over basmati rice instead of the potatoes)
goat cheese strata cl 2003 annual p 378(i just made this last night and it will be a repeater!)
thai jungle curry bb/emily
pad thai real thai vegetarian
udon noodles with asian veggies bb
chickpeas with feta and wine well any chickpea recipe! but this one is good from val
marinara
black beans and rice
split pea soup vegetarian cooking for everyone
spicy spiral bread king arthur

forgot about bocca burgers!

[quietjoyful1]

Hi!

Here's something I found helpful in switching to a plant-based diet. I went to the library, browsed the cookbooks, and brought a couple home each time. I'd cook from them for a couple of weeks, and if I thought the cookbook was FANTASTIC, I'd buy it. I started this routine around Christmastime.

So far only 3 cookbooks have made it onto my permanent shelves. The one I can most highly recommend for vegetarian "staple" meals is one called "The Vegetarian Meat and Potatoes Cookbook" by Robin Robertson. The recipes range from "meatballs" and "meatloaf" to Tandoori Tempeh and Seitan Stew. They are all easy to make, delicious to eat and there is a great variety to try.

The other really good cookbook for everyday eating on a vegetarian note is Mediterranean Light by Martha Rose Shulman. Last night for dinner we had a delicious Greek salad with eggplant and baba ganoush with homemade whole wheat bread, all recipes from her cookbook. The night before we had oven baked hake fish with potatoes, Swiss chard and tomatoes, also from her book and it was very good. She features recipes from Southern France, Italy, Greece and Turkey. Lovely, healthful recipes!

Finally, the last cookbook was Indian Cooking by Rani. Really demystified the whole Indian spice thing for me! And everything I've cooked from there has been company-worthy. Highly recommended if you like Indian food. Not strictly vegetarian, but many of the recipes don't call for meat.

One product I really like is Gimme Lean Ground Beef, a soybased ground meat substitute. It's usually found in the produce section of the market. It's a wonderful ground meat substitute, and can be used in chilis, as meatloaf, into a burger, any place ground beef is called for. I usually add sauteed chopped onions and garlic to the ground beef stuff and then make it into burgers or loaf with some spices.

Happy vegetarian eating!
Susie

[helene]

My local grocery, Superstore, offers cooking classes. The other day we made this lasagna, you really have to give it a try. Even DH and my daughter loved it.
* Exported from MasterCook *

Lentil and Pumpkin Lasagna

Serving Size : 8
1 large onion -- chopped
1 tablespoon olive oil
1 medium zucchini -- shredded
1 medium red pepper -- diced
2 whole garlic clove
14 oz pumpkin puree -- canned
3/4 cup lentils -- red
28 ounces canned tomatoes -- diced
3 cups chicken broth
salt and pepper -- to taste
1/2 teaspoon dried basil
1/2 teaspoon dried rosemary
1/2 teaspoon dried oregano
1 cup ricotta cheese
1 cup light sour cream
1 1/4 cups mozzarella cheese, part skim milk
3 bay leaves, whole
9 pieces of lasagna Catelli Express -- Oven Ready

Preheat oven to 350F

Cook the onion in the oil until softened but not browned, then stir in the zucchini and red pepper and cook for another 2 min. Add the garlic, pumpkin puree, lentils and tomatoes and stir well. Add the stock, herbs and seasonings and bring the sauce to a boil. Simmer for 20 to 25 min. until the lentils are soft and the sauce has thickened.

In a 13x9 in glass dish, alternate layer of sauce and lasagna. On the last row of lasagna, spread the mixture of ricotta and sour cream evenly. Top with mozzarella cheese.I

Bake the lasagna for 45 min.

If you use lasagna that you have to cook, cook them ahead and keep them in the fridge in salty water.

Source:
"Superstore Dietitian"

Per Serving (excluding unknown items): 342 Calories; 11g Fat (27.2% calories from fat); 21g Protein; 43g Carbohydrate; 9g Dietary Fiber; 27mg Cholesterol; 567mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.

NOTES : 7 pts per piece for Weight Watchers