Vegetarian Recipes

Bean and Pasta Soup

Recipe By : Real Food for Real People
Serving Size : 4 Preparation Time :0:00
Categories : Soups Vegetables
Vegetarian

Amount Measure Ingredient — Preparation Method
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2 packages Vegetarian Bouillon — dissolved in:
1 1/2 cups Hot Water
8 ounces Tomatoes, canned — stewed and chopped
4 1/2 ounces Pasta Shells — uncooked
14 ounces Red Kidney Beans, canned — rinsed and drained
2 cups Spinach, frozen — chopped
1/2 teaspoon Oregano
1/2 teaspoon Basil
3/4 ounce Parmesan Cheese — freshly grated (optional)

In a 2 1/2-quart saucepan, combine the dissolved bouillon and tomatoes, then cook over medium heat until the mixture comes to a boil. Add the macaroni and cook for 7 minutes. Add the beans, spinach, oregano and basil and stir to combine. Cook until the macaroni is tender, 5 to 7 minutes. (If the soup is too thick, add a small amount of water.) Divide the soup into 4 soup bowls and sprinkle each portion with 1/4 of the Parmesan Cheese.

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Per Serving (excluding unknown items): 339 Calories; 5g Fat (12.2% calories from fat); 17g Protein; 58g Carbohydrate; 12g Dietary Fiber; 5mg Cholesterol; 1397mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.

Copper Pennies

Recipe By : Real Food for Real People
Serving Size : 8 Preparation Time :0:00
Categories : Salads Side Dish
Vegetables Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 pounds Carrots — peeled, 1/4″ slices
1/2 cup Vegetable Oil
1 cup Sugar
1 large Onion — diced
1 large Green Pepper — diced
6 ounces Tomato Juice
3/4 cup Red Wine Vinegar
1 teaspoon Prepared Mustard
1 teaspoon Worcestershire sauce
1 teaspoon Salt
1/4 teaspoon Black Pepper

In a large saucepan, cook carrots until crisp-tender, then drain. Combine all remaining ingredients in a large bowl, and mix well. Add carrots and stir until well mixed. Cover and refrigerate about 4 hours. Serve cold as a salad, or warm it and use as a side dish. Store in refrigerator for up to 2 weeks.

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Per Serving (excluding unknown items): 278 Calories; 14g Fat (43.1% calories from fat); 2g Protein; 40g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 394mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 2 1/2 Fat; 2 Other Carbohydrates.

No-Fat Hash Browns

Recipe By : Real Food for Real People
Serving Size : 6 Preparation Time :0:00
Categories : Fat-Free Potatoes
Side Dish Vegetables
Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 medium Potatoes — scrubbed NOT peeled
1 medium Onion — chopped
Salt & Pepper to taste

Cut potatoes into short strips, using a knife or the french fry attachment on your food processor. Do the same with the onion. Mix these together and place in the top of a strainer pan. Add 2 cups water to the bottom pan (these are set up like double boilers) and place strainer pan on top of bottom pan. Season with salt and pepper to taste, and place on a burner set to medium heat. Cover pan, and cook until water begins to boil (you can tell the water is boiling by listening or watching for vapor to leave from between the pans), then turn heat down to low. Cook for about 20 minutes, until both potatoes and onions are tender. Serve hot with meal.

Note: If you do not have a steamer pan, you can use a steamer basket placed in the bottom of a 2 quart saucepan. Be certain water in bottom of pan is not deep enough to come into steamer basket. Steamer baskets are inexpensive and can be found in most grocery stores or department stores where kitchen utensils are sold.)

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Per Serving (excluding unknown items): 103 Calories; trace Fat (1.3% calories from fat); 3g Protein; 24g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 8mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable.

Roasted Fall Vegetables

Recipe By : Real Food for Real People
Serving Size : 6 Preparation Time :0:00
Categories : Side Dish Vegetables
Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
5 pounds Pumpkin — Sugar Pumpkin ONLY
1 tablespoon Olive Oil
1 tablespoon Butter or Margarine — melted
1/2 teaspoon Salt
2 large Carrots — sliced
4 small Potatoes — halved and sliced
1 medium Apple — peeled & sliced
1 medium Onion — chopped
3 cloves Garlic — minced
1/4 teaspoon Thyme — dried
1/8 teaspoon Black Pepper — freshly ground

Pre-heat oven to 400 degrees F. Cut top off pumpkin, about 2 in. below stem. Scrape out seeds and stringy pulp with a spoon. Mix oil and butter in a small cup. Lightly brush some inside pumpkin, then sprinkle with 1/4 tsp of the salt. Place cut side down at one end of pan. Pile carrots, potatoes, apple,
onion and garlic at other end of pan. Drizzle with remaining oil mixture, then sprinkle with remaining salt, the thyme and pepper. Toss to coat, then spread out. Roast 30 minutes, turning vegetables over once. Increase oven temperature to 450 degrees F., turn pumpkin over and continue roasting 15 minutes, turning vegetables once more, until vegetables and pumpkin are tender. Fill pumpkin with vegetables. Cut in wedges to serve.

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Per Serving (excluding unknown items): 233 Calories; 5g Fat (16.7% calories from fat); 6g Protein; 47g Carbohydrate; 5g Dietary Fiber; 5mg Cholesterol; 215mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Vegetable; 0 Fruit; 1 Fat.

Honey-Wheat Sunflower Bread

Recipe By : Real Food for Real People
Serving Size : 16 Preparation Time :0:00
Categories : Baking Stone Friendly Breads
Grains/Nuts Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 cups Water — very warm
3 cups Flour — (more or less)
2 packages Active Dry Yeast — (5 tsp.)
1 Tablespoon Sugar
2 cups Whole Wheat Flour
1 cup Oats — (not quick)
1/4 cup Butter or Margarine
1/4 cup Honey
2 teaspoons Salt
1 cup Sunflower Seeds — unsalted

In a large mixing bowl, combine water, 2 cups flour, yeast and sugar. Beat on low speed for three minutes. Cover and let rise in a warm place until doubled- about 30 minutes. Mixture will be spongy. Stir in whole wheat flour, oats, butter, honey and salt. Mix well. Stir in sunflower seeds and remaining flour, until ready to turn onto floured surface and knead. Knead until smooth and elastic, for about 5-8 minutes. Shape into a ball and place inside a greased bowl. Turn once to coat top, and cover with a cloth. Let rise in a warm place until doubled, about 30 minutes. Punch down and divide in half. Cover and let rise another ten minutes. Shape into two loaves, and place into two greased bread pans. Cover and let rise until doubled- about 30 minutes. Bake at 375 degrees F for 20 minutes. Cover with foil, and bake an additional 15 minutes. Remove from pans and cool on wire racks.

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Per Serving (excluding unknown items): 273 Calories; 9g Fat (27.4% calories from fat); 9g Protein; 42g Carbohydrate; 5g Dietary Fiber; 8mg Cholesterol; 299mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Fat; 1/2 Other Carbohydrates.

Uncle Mike’s Salad

Recipe By : Real Food for Real People
Serving Size : 6 Preparation Time :0:00
Categories : Salads Vegetables
Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 head Iceberg Lettuce
1 small White Onion
6 medium Radishes
1 stalk Celery
2 medium Carrots
1 large Tomato
to taste MSG — or Seasoned Salt

This salad makes it’s own dressing which is fat-free and tastes wonderful!

Wash, core and drain lettuce, then using your hands, tear into small pieces and place into a large bowl which can be covered. Next, slice onion into rings, then cut rings into 1/4’s so they are actually short strings, and add to lettuce. Slice radishes into thin pieces and add to salad mixture. De-string celery by breaking near one end and pulling strings from stalk with end piece- repeat with opposite end if necessary. Now, cutting diagonally, slice celery thinly and add to salad mixture. Shred un-peeled carrots and add to mixture. Core and cut tomato into small cubes. Now, lightly toss salad, and then season with MSG or Seasoned Salt, to taste. Toss salad again, then cover securely and refrigerate at least one hour before serving. Shake bowl to coat salad with seasoned juices before serving.

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Per Serving (excluding unknown items): 34 Calories; trace Fat (7.9% calories from fat); 2g Protein; 7g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 26mg Sodium. Exchanges: 1 1/2 Vegetable.

Vegetarian Sloppy Joes

Recipe By : Real Food for Real People
Serving Size : 8 Preparation Time :0:00
Categories : Beans Rice
Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tablespoon Vegetable Oil
1 medium Onion — chopped
1 medium Green Pepper — chopped
3 cups cooked Brown Rice
2 cans Mexican style Pinto Beans or Chili Beans — (16 oz)
3/4 cup Hickory Smoke Bar-b-q sauce

Heat oil in large skillet over medium high heat. Add onion and green pepper. Cook 2-3 minutes. Add rice, beans and Bar-b-q sauce. Simmer 10-15 minutes, until heated through. Serve on buns. This is a very economical recipe, especially if you use homemade bar-b-q sauce. This recipe also freezes well.

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Per Serving (excluding unknown items): 106 Calories; 2g Fat (19.9% calories from fat); 2g Protein; 19g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Vegetable; 1/2 Fat.

 

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