Vegetarian Dishes

Baked Risotto Primavera

This recipe calls for nutty-tasting short-grain brown rice instead of the traditional white arborio. Because the cooking time is longer with whole-grain rice, this risotto is cooked in the oven rather than on the stovetop, eliminating the need for almost constant stirring.

Prep time: 15 minutes
Start to finish: 1 hour
Makes 6 servings


1 tablespoon extra-virgin olive oil
2 medium onions, chopped (about 1 1/2 cups)
1 cup short- or medium-grain brown rice (see Note)
3 cloves garlic, minced
1/2 cup dry white wine
2 14 1/Ú2-ounce cans reduced-sodium chicken broth or 3 1/2 cups vegetable broth
1/2 pound asparagus, ends trimmed, cut into 1-inch pieces (2 cups)
1 cup sugar snap peas or snow peas, trimmed, cut into 1-inch pieces
1 cup diced red bell pepper (1 medium)
1 1/2 cups freshly grated Parmesan cheese (3 ounces)
1/4 cup chopped fresh parsley
1/4 cup chopped fresh chives
1-2 teaspoons freshly grated lemon zest
Freshly ground pepper to taste

  1. Preheat oven to 425°F.

  2. Heat oil in a Dutch oven or ovenproof deep sauté pan over medium heat. Add onions and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in rice and garlic; cook, stirring, 1 to 2 minutes. Stir in wine and simmer until it has mostly evaporated. Add broth and bring to a boil. Cover the pan and transfer to the oven.

  3. Bake the risotto until the rice is just tender, 50 minutes to 1 hour.

  4. Shortly before the rice is done, steam asparagus, peas and bell pepper until crisp-tender, about 4 minutes.

  5. When the rice is ready, fold in steamed vegetables, Parmesan, parsley, chives, lemon zest and pepper. Serve immediately.

B-man :smiley:

Tofu Cacciatore

Serves 2


1/2 pound firm light tofu, cut into 1/2" slices
1/4 medium onion, sliced
1/4 red bell pepper, sliced
1/4 green bell pepper, sliced
1 tablespoons white wine
1/2 large clove garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 Pinch of allspice
1/2 can (14 ounces) stewed tomatoes, drained
1 teaspoons tomato paste
Sprig rosemary, for garnish

Cover a 17" X 11" baking sheet with paper towels. Place the tofu in a single layer on the towels. Cover the tofu with paper towels and pat down on the tofu until dry. Remove and discard all of the paper towels and place the tofu back on the baking sheet.

Preheat the oven to 350°F.

Heat a large skillet coated with olive oil cooking spray over medium heat. Add the onion and bell peppers and cook, stirring frequently, for
5 minutes. Add the wine, garlic, basil, oregano, and allspice and cook, stirring, for 1 minute. Add the tomatoes and tomato paste. Bring to a boil and allow to simmer for 15 minutes.

Heat another large skillet coated with olive oil cooking spray over medium heat. Add the tofu and sauté for 3 minutes, or until lightly browned on both sides. Place the browned tofu slices in a 13" X 9" baking dish and cover with the tomato sauce.

Bake for 1 hour, or until cooked through. Garnish with the rosemary.

B-man :smiley:

Vegetable Quiche Cups To Go

Serves 6


1 package (10 ounces) frozen chopped spinach
3⁄4 cup liquid egg substitute
3⁄4 cup shredded reduced-fat cheese
1⁄4 cup diced green bell peppers
1⁄4 cup diced onions
3 drops hot-pepper sauce (optional)

Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.

Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.

Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350°F for 20 minutes, until a knife inserted in the center comes out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.

B-man :smiley:

New Orleans Red Beans

This vegetarian dish is virtually fat-free and entirely delicious.

Yield: 8 servings


1 lb dry red beans
2 qt water
1 1/2 cups onion, chopped
1 cup celery, chopped
4 bay leaves
1 cup green peppers, chopped
3 tbsp garlic, chopped
3 tbsp parsley, chopped
2 tsp dried thyme, crushed
1 tsp salt
1 tsp black pepper

  1. Pick through beans to remove bad ones. Rinse beans thoroughly.

  2. In large pot, combine beans, water, onion, celery, and bay leaves. Bring to boil. Reduce heat, cover, and cook over low heat for about 1 1/2 hours or until beans are tender. Stir. Mash beans against side of pan.

  3. Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook uncovered over low heat until creamy, about 30 minutes. Remove bay leaves.

  4. Serve with hot cooked brown rice, if desired.

B-man :smiley:

Braised Bulgur and Cabbage

This is an Asian flavored side dish that combines vegetables and a whole grain.

4 servings


2 tsp. olive oil
3/4 cup bulgur
1 large onion, chopped
2 cups chopped green cabbage
2 cups sliced carrots
1-1/2 cups reduced-sodium chicken broth, defatted
1 Tbsp. reduced-sodium soy sauce or tamari, plus more to taste
1/2 cup chopped peanuts
2 Tbsp. chopped fresh parsley

  1. In a Dutch oven or large saucepan, heat oil over medium heat. Add bulgur, onion, cabbage and carrots; cook, stirring, until the vegetables
    begin to soften, about 1 minute.

  2. Add broth and soy sauce (or tamari); bring to a boil. Reduce heat to low, cover and simmer until bulgur is tender and broth is absorbed, 10 to 15 minutes. Adjust seasoning with soy sauce.

  3. Transfer mixture to a serving bowl. Top with peanuts and sprinkle with parsley.

B-man :smiley:

Hot to Trot Vegetarian Chili

1 can dark red kidney beans, drained
1 can black beans, drained
1 can diced tomatoes, drained
2 cans tomato sauce, 15 oz.
2 potatoes, medium dice
1 green bell pepper, diced
1 white onion, diced
2 chipolte peppers in adobo sauce, chopped fine
1 1/2 Tbsp. chili powder
1 1/2 Tbsp. cumin
1 can of beer
Salt and pepper to taste

Place all ingredients except the beer in a large pot and bring to a boil. As the chili comes to a boil add a little beer at a time till used up. Lower the heat to a simmer. Add liquid as needed and cook for about 23-30 minutes. Season to taste and serve over rice. Garnish with cilantro and dollop with sour cream.

Asparagus Quiche

1 pre-made pie crust
4 oz. gruyere cheese, grated
3 eggs, beaten
4 oz. heavy cream
1 cup milk
1/2 tsp. salt
White pepper to taste
Nutmeg to taste
1 lb. asparagus blanched and shocked, chopped

Sprinkle cheese onto bottom of pie shell. Place asparagus on top of the cheese. Beat together eggs, cream, milk and seasonings. Pour into pie shell. Place into a 375 degrees oven on the bottom rack. Bake until filling is set, about 25-30 minutes. Let cool before slicing and serving.

Butternut Squash and Hazelnut Lasagna

1 large onion, chopped
3 Tbsp. butter
3 lbs. Butternut squash, peeled, seeded and cubed into 1/2 in pieces
1 Tbsp. minced garlic
1 tsp. salt
1/2 tsp. white pepper
2 Tbsp. chopped fresh-leaft parsley
2 Tbsp. chopped fresh sage
1 cup toasted hazelnuts
1/2 lb. mozzarella, coarsely grated (2 cups)
1 cup Parmagiano
12 no-boil lasagna noodles

Cook onion, squash, garlic, salt and pepper in the butter till squash is barely tender. Remove from heat and stir in the parsley, sage and nuts. Cool.

Pre-heat oven to 425°. Toss cheese together. Spread 1/2 cup sauce in a 13 X 9 in. pan and cover with 3 pasta sheets, leaving spaces between them. Spread with 2/3 cup sauce and 1/3 of the filling. Sprinkle with a heaping 1/2 cup cheese. Repeat this layering 2 more times, beginning with the pasta and ending with cheese. Top with the remaining 3 lasagna noodles, remaining sauce and remaining cheese. Cover tightly with buttered foil and bake in the middle of the oven for 30 minutes. Take foil off and bake another 10-15 minutes until nicely browned and bubbling. Let rest 10-15 minutes more before serving.

Barbequed Eggplant Salad

Serves: 4 person(s)
Preparation Time: 10 mins
Cooking Time: 10 mins

A BBQ dish that is perfect for party or summer.


3 Tbsp olive oil
2 eggplants, cut into thin slices
1 zucchini, sliced
2 small onions, quartered
3 ripe tomatoes, halved
2 cup spinach leaves, washed and trimmed
1 pinch black pepper, to taste
4 fresh basil leaves, (4 - 8 for garnish)

Brush both sides of eggplant, zucchini, onion wedges and tomatoes with olive oil.

Barbecue eggplant, zucchini and onions for about 3 minutes on each side or until tender. Barbecue tomatoes for 2 minutes eash side or until warmed through.

Place spinach leaves onto a serving platter or individual plates. Top with eggplant, zucchini, tomatoes and onions.Sprinkle with black pepper and garnish with basil leaves.

B-man :smiley:

Ginger and Sweet Potato Soup with Cilantro

Rich and smooth, this luxurious blend of sweet potatoes makes a divine soup. For extra-sharp gingery flavor, freshly grated gingerroot is added just before serving. The yogurt swirl looks pretty and is easy to do, or simply garnish each serving with a dollop of yogurt.

Makes 6 servings


2 teaspoons olive oil
1 medium leek, white part only, cut in half lengthwise, rinsed well between layers and thinly sliced
1 medium carrot, chopped
2 pounds sweet potatoes or yams, peeled and cubed
1 1-inch piece fresh ginger, peeled and finely chopped, plus 1 teaspoon
4 cups chicken broth, homemade or reduced-sodium canned, or vegetable stock
3/4 teaspoon salt, or to taste
1/4 cup low-fat plain yogurt
2 tablespoons 1% milk
Fresh cilantro leaves for garnish
Lime wedges

  1. Heat oil in a 4- to 6-quart Dutch oven or soup pot over medium-high heat. Add leek and carrot; cook, stirring often, until they begin to soften, 2 to 3 minutes. Stir in sweet potatoes (or yams) and chopped ginger. Add broth and bring to a boil. Cover, reduce heat to low and simmer until sweet potatoes are soft, about 30 minutes.

  2. In batches, if necessary, transfer the soup to a blender or food processor and process until smooth. Return the soup to the pot, season with salt and reheat.

  3. Just before serving, stir in grated ginger. Whisk yogurt and milk in a small bowl until smooth. Ladle soup into bowls; drop a large dollop (or several small dollops) of thinned yogurt onto each one. Draw the tip of a knife or a toothpick through the yogurt to make decorative swirls. Garnish with cilantro and serve with lime wedges for squeezing into the soup.

B-man :smiley:

My Yummy Lasagna

25-26 oz. jar marinara sauce
14-oz. canned diced tomatoes
8-9 oz. package oven-ready (no boil) lasagna noodles
15-oz. container part-skim ricottas cheese
8-oz. package shredded Italian cheese blend or shredded mozzarella
10-oz. frozen spinach chopped and thawed and squeezed dry
1 cup frozen veggie crumbles

In a medium bowl, combine marinara sauce and tomatoes with their juice. Spray 6-quart slow-cooker with Pam cooking spray. Spoon 1 cup tomato-sauce mixture into bowl. Arrange 1/4 the noodles over the sauce overlapping noodles and breaking into large pieces to cover to as much sauce as possible. Spoon about 3/4 cup sauce over noodles then top with 1/3 cup of the ricotta and 1/2 cup shredded cheese. Spread half of the spinach over cheese.

Repeat layering two more times beginning with the noodles but in the middle layer replace spinach with the veggies crumbles. Place remaining noodles over. Place remaining noodles over the veggie crumbles then top with remaining sauce and shredded cheese. Cover slow cooker with lid and cook for 2-1/2 to 3 hours on low setting or 1-1/2 to 1-3/4 hours on high setting or until noodles are very tender.

We have had this dish in the winter months and it is very good with a nice green salad and if our want to have a bead I use home made crusty French bread.

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