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Bulgur with Spinach & Oranges
(Remember, citrus has Vit. C and C enhances absorption of Iron)
1. In a 2-qt. saucepan over high heat, bring water to a boil; stir in 1/4 cup of bulgur wheat. Then remove from heat and let stand for 10 minutes. Fluff with fork.
2. Add:
4 c. coarsely chopped fresh spinach
1/4 c. low-sodium vegetable stock (broth)
1 c. drained canned mandarin oranges or fresh sections
Simmer over a low heat for 2-3 minutes or until spinach has wilted. Remove from heat.
3. Mix in a small bowl:
1/2 c. nonfat yogurt
1 T. red wine vinegar (optional)
1 T. minced scallions
2 tsp. olive oil
1/2 tsp. ground cumin
1/4 tsp. freshly ground black pepper (optional)
Pour over bulgur and oranges. Mix. Sprinkle with 1 T. sesame seeds
[A variation on this is using pre-steamed brown rice]
(Source: New Vegetarian Cuisine, page 352. Amazon.com)
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Snow Pea & Grape Tomato Salad
1. Assemble:
1 c. washed grape tomatoes
6 ox. fresh snow peas, strings removed, and blanched in boiling water for 30 seconds
2. Combine 2 T. chopped fresh cilantro in 1/4 c. Oriental-style vinaigrette
3. Combine all.
Lentil Delight
1. In 4 qt. saucepan place 3 c. dried lentils (rinsed and carefully examined for dirt and gravel) with water covering at least 1 1/2 inches. Bring to boil, turn off heat, and let sit for 2 hours with lid on.
2. Then cook at medium heat for approx. 1 hour or until slightly firm with soft insides. 25 minutes before end of cooking, add:
1 c. of barley or brown rice, a small onion chopped, and
1 T. chopped garlic
2 tsp. salt
3. 10 minutes before end of cooking, add:
1/3 c. olive
1 13 oz can seasoned stewed tomato chunks
1 T. herb seasoning of choice: basil, oregano, Italian
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Scrambled Eggs & Greens
You may use any combination of 2 greens, the richer being spinach, turnip, beet, dandelion, and watercress.
1. Prepare a large frying pan with no-stick spray and warm it. Add 1/2 c. chopped red onions and 2 minced garlic cloves and stir until tender.
2. Add:
1 c. coarsely chopped fresh spinach
1 c. coarsely chopped collard greens (or other choice)
1 T. water
And cook for 5 mins., or until greens are wilted and water has evaporated. Set aside in a bowl. Wipe out pan.
3. In a medium bowl, whisk together:
2 T. water
2 c. egg substitute
1 tsp. Dijon mustard
1/4 tsp. fennel seeds, crushed (or basil or oregano herb)
1/8 tsp. freshly ground black pepper (optional)
4. Warm 1 T. canola oil in frying pan; add the egg mixture and stir while cooking for 3 minutes, or until soft. Stir in the greens and 1/4 c. Monterrey Jack cheese. Cook for 30 seconds, or until cheese starts to melt and eggs are firm.
(Source: New Vegetarian Cuisine, page 245. Amazon.com)
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RED & YELLOW VEGETABLES
Pumpkin Soup
(Serves 4)
1. Cook 2 medium baking potatoes, peeled and cut into 2" pieces until tender. Drain.
Transfer to blender, add 1 c. buttermilk and process.
2. In a 3-qt. saucepan over medium heat, melt 1 T. margarine. Stir in:
Potato mixture
2 cans pumpkin
2 T. peanut butter
2 c. low-sodium vegetarian stock
1 1/2 c. skim milk
1/4 tsp. ground cinnamon
1/8 tsp. grated nutmeg
Stir until heated through, remove from heat and stir in 2 tsp. lemon juice.
Sun-dried Tomato & Parsley Pesto
1. In a small bowl, combine 12 sun-dried tomatoes (dry) and 1 c. boiling water. Let stand for 2 minutes. Drain and reserve the soaking liquid.
2. Place the soaked tomatoes in the bowl of a food processor. Add 2 plum tomatoes, quartered. Process until coarsely chopped. Add:
1/4 c. chopped fresh lat-leaf parsley (or cilantro)
1 T. grated Parmesan cheese
1 T. pine nuts
2 tsp. red wine vinegar
2 T. reserved tomato soaking liquid
3. Cook 12 oz. tri-color tortellini or bowties in boiling water until tender. Drain.
4. Toss the pesto mixture in a large bowl with the pasta and serve.
(This recipe can be found in New Vegetarian Cuisine, p. 45; the one on the left on p. 161)
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