Let's post any vegetarian recipes here. I think we need probably need to state what meal.
Let's post any vegetarian recipes here. I think we need probably need to state what meal.
CAJUN BEANS AND RICE
1 C. Cooked Pinto, Kidney or Red Beans
1 C. Brown Rice, cooked
1/4 tsp. Salt
1/4 C. Onion, chopped
1/4 C. Red Pepper, chopped
1 Clove Garlic, minced
1 Bay Leaf
1 tsp. Pepper
Combine all ingredients in a small saucepan. Simmer on medium heat for 5
minutes, stirring occasionally. Remove bay leaf before serving.
Yield: 1 servings = 1 grain (starchy veg), 1 protein, 1/2 Cup cooked vegetable
For dinner add ½ cup cooked veg, 1 cup salad, and the appropriate amount of oil or dressing for salad
RICE WITH CHICK PEAS
2 C.Water
1/2 tsp. Salt
1/8 tsp. Crushed Red Pepper Flakes
1 C. Brown Basmati or any Brown Rice
1 Tbls. Olive Oil
1 medium Garlic Clove, peeled and finely minced
1 medium Carrot, peeled and finely minced
1 (15-1/2- oz) Can Chick Peas (Garbanzo Beans), drained, rinsed and
drained again
1 Tbl. Ginger Root, grated
3 Tbls. Lemon Juice
In a medium saucepan combine the water, salt and pepper flakes. Bring to
boil over high heat. Add the rice and bring back to a boil. Cover and cook
until done. Heat olive oil in a large skillet over medium heat. Add garlic
and carrots; sauté 5 minutes. Add chick peas and ginger. Heat through
minutes. Add lemon juice and stir well. Spoon 1 C chick peas over 1 C rice
1 C. rice = 1 grain (starchy veg), 1 C. chick peas = 1 protein and 1/2 Tbsp. oil
Add 1 cup salad and 1 cup cooked veg for dinner
TOFU SALAD – KRISHNA
12 oz. Soft Tofu, slightly mashed
1 C. Celery, Green Pepper, Cabbage, chopped, mix well
1 tsp. Sesame Oil
Mustard (optional)
Curry Powder(optional)
Spike (optional)
Mix all ingredients together.
1/2 recipe = 6 ounces = 1 protein, 1/2 cup raw vegetable, 1/2 tsp. oil
For lunch add ½ cup raw veg, 1 cup cooked veg,
For dinner add 1 starchy veg, plus the ½ cup raw veg, and 1 cup cooked veg
LENTILAND VEGETABLE SALAD
WITH GARLICKY GINGER DRESSING
2 Tbls. Cider Vinegar
2 tsps. Dijon-style Mustard
1 or 2 Cloves Garlic, crushed
1 tsp. Ground Ginger
1/4 tsp. Salt
1/4 C.Water
1 Tbls. Olive Oil
1 C. Dry Lentils, picked over and rinsed
2 C.Water
1/4 tsp. Salt
1/2 lb. Green Beans, trim ends
Soft Lettuce Leaves
2 Ripe Plum Tomatoes, cut into long wedges
1/2 C. Sweet Yellow or Orange Pepper, finely chopped
Prepare dressing: Whisk together vinegar, mustard, garlic, ginger and salt in
medium bowl. Slowly whisk in the 1/4 C. water; and the oil until blended.
Prepare salad: Combine lentils, 2 C. water, salt in medium-size sauce
pan. Bring to boil over medium heat. Lower heat; Simmer partially covered,
20 minutes, until lentils are soft but still shapely. Meanwhile, steam the green
beans over boiling water for about 3 minutes; until tender-crisp. Drain well;
Arrange beans on salad plates with lettuce and tomatoes; drizzle each
serving with 2 teaspoons of the reserved dressing. Drain lentils. Add to bowl
with remaining dressing. Add yellow pepper; toss well. Mound dressed
lentils on salad plates with vegetables. Serve warm.
1/2 cup lentils = 1 starchy vegetable or 1 cup lentils = 1 protein
1 cup vegetables = 1/2 raw vegetable, 1/2 cooked veg and 2 teaspoons dressing
For lunch use 1 cup lentils as a protein and add ½ cup raw veg and ½ cup cooked veg
Strawberry Mush
1 c. non-fat plain yogurt
1 c. cooked whole oats
6 oz. crushed tofu, drained
1 c. strawberries
1 t. cinnamon
Mix all together for breakfast
Tofu Scramble
2 T. tomato paste* cooked
with 6 oz. tofu, drained,
and 1 c. cooked onions,
garlic, and red peppers
1 c. raw tomatoes
1/2 T. (1 T. for men) olive oil
Men-add a pear for lunch
Vegetarian Crunch for dinner
1 c. cooked wild rice (starchy veg)
1 c. cooked lentils (protein)
1 c. cooked onions and
garlic cloves
1 c. raw celery
2 T. non-fat or low-fat
plain yogurt* (watch to see if starches, gums, or additional whey has been added)
1 T. vinegar* (watch to see if made from wheat grain)
1/2 T. (1 T.) olive oil
Mix all together and add
sea salt to taste
BLACK BEAN ORIENTAL LUNCHEON CASSEROLE
1 cup black beans (protein)
1/2 cup chopped red pepper
1/2 cup chopped celery or water chestnuts
1 cup cooked oriental blend vegetables (I use a frozen package with French cut green beans, cut broccoli, diced onions and sliced mushrooms)
salt and pepper to taste
1/4 tsp. Mrs. Dash seasoning blend with GARLIC AND HERB
1 T. extra virgin olive oil
After cooking the frozen vegetables, I mix everything together and nuke a minute more in the microwave.
Tabouli without the wheat
1 c. cooked millet (in lieu of bulgar wheat)
2 c. diced fresh tomatoes, onion and red pepper
1t. canola oil
1t. toasted sesame oil
1t. olive oil
1 T. lemon juice
½ t. fresh mint (finely chopped)
½ t. sea salt
Combine all together and chill
(1 starch, 2 raw veggies, 1 fat, 1 T. condiment, 1 t. spices)
For dinner add a serving of protein like a cup of beans or lentils.
Millet is a very mild tasting grain and I like to toast ½ cup of (after rinsing if it’s been purchased in bulk) it first in small sauté pan either dry or with the clean cooking spray – need to keep stirring the grain so it doesn’t scorch and it will give off this heavenly aroma when it’s done. I also have a pot containing 2 cups of water and a pinch of sea salt coming to a boil on the back burner at the same time. When the grain is finished toasting then I carefully move it to the pot with the hot water (I turn off the burner and move the pot forward). It takes 30-40 minutes for the grain to absorb the water. I cook it on a low setting. I prefer this grain cooked up fresh and I have frozen it in 1 cup servings and put it into the qt size freezer bags and it does taste ok and keeps ok for a short time (I’ve never kept it longer than a month in the freezer). It can be taken out the night before to thaw in fridge or put into a glass bowl to nuke it with a small amount of water so it doesn’t dry out.
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