VEGETARIAN DISHES--Add yours if you wish
Some of my recipes will contain dairy and zero cholesterol egg substitute..
Black Soybeans Mashed with Cheddar
Doesn't taste like mashed potatoes, but is delicious and makes a tasty low carb substitute for the consistency and bulk of mashed potatoes.
makes 11.2 oz. by weight or about 1 1/4 cups
Serving size can be either 1/2 the recipe or my traditional 1/2 cup
You could use whatever kinds of beans and cheese you prefer, but the nutrition counts I listed were from the brands I used in this recipe.
A 15 oz. can Eden Organic Black Soybeans, drained, reserving juice
about one tablespoon reserved juice
1/2 teaspoon Morton Lite Salt
1/2 teaspoon onion powder
2 slices (total 42g) Sargento sharp cheddar cheese
1.Drain beans, reserving juice
2. Mash beans, about one tablespoon reserved juice, salt and onion powder until almost desired consistency.
3. Tear cheese in pieces and add to food processor. Process until combined as desired.
4. Turn into microwave safe dish and microwave until heated through.
If too thick, add a little more reserved juice. If too thin, you could add a little more cheese.
Store any leftover in fridge in covered container.
TVP Sloppy Joe
1. Rehydrate 1 cup TVP in 1 cup of boiling water with 2 Teaspoons sodium free beef bouillon. Yield 2 1/3 cups rehydrated TVP.
2. Make a one cup batch of sweet BBQ sauce from 1 cup tomato sauce, 3T worcestershire sauce, 1T vinegar, 1 teaspoon liquid smoke, 1 teaspoon minced onion, about 1/3 teaspoon chili powder. Simmer 10 minutes, remove from heat an stir in 3 packets artificial sweetener. Makes 1 cup
For Sloppy Joe filling:
Use 1 cup rehydrated TVP (reserve the rest for later use)
8 tablespoons BBQ sauce
Heat a couple minutes.
Counts for entire recipe 199 calories; 23.5 total carbs; 10.1g fiber; 22.6g protein
Yield about 10 ounces or about 3.5 servings at 6 tablespoons each
1 cup water
1 cup TVP (textured vegetable protein)
1 tablespoon soy sauce (I use Bragg Liquid Aminos)
1 tablespoon extra virgin olive oil
2 1/2 -3 tablespoons Southwest Seasoning (recipe below) OR 1/2 package taco seasoning
2 oz. diced green pepper
1/4 cup diced tomatoes OR salsa of choice
flour tortillas or taco shells of choice
optional toppings such as more tomatoes or salsa, lettuce, beans, sour cream.
1. In a small skillet, bring the water to a boil, add the TVP, stir well, and allow to stand covered for 2-3 minutes.
2. In a small pan or in the microwave cook the green pepper in a small amount of water for a couple minutes until tender. Save the water for optional thinning of the taco mixture.
3. Add soy sauce, oil, Southwest or taco seasoning, green peppers and tomatoes, stirring well.
4. If desired thin the mixture with water in which green peppers were added.
5. Taste and adjust seasoning, if desired. Heat through and serve in your tortilla or taco shell of choice with optional toppings.
Approximate nutrition facts for entire recipe of filling only (no tortilla, taco shell, or optional toppings).
Note: recipe makes about 3 1/2 servings of 6 tablespoons or 2.8 oz. each
Entire recipe: 541 calories; 16.2g fat; 2.4g sat fat; 2.4g poly fat; 11.1g mono fat, 46.5g carbs; 20.3g fiber; 54.4g protein; 2058.5mg sodium, zero cholesterol
Southwest Seasoning Blend
1 tablespoon garlic powder
3/8 teaspoon ground red pepper
1 tablespoon ground cumin
1 1/2 teaspoon oregano
1 1/2 teaspoon cilantro
Mix well--store in tightly covered container
makes 3 tablespoons and 3/8 teaspoon
Nutrition facts per TEASPOON: 6 calories, .28g fat; .03g sat fat; .03g poly fat; .01g mono fat 1.7mg sodium; 1.1g carbs, .26g fiber; .32g protein
Vegetarian Tortilla Soup
- 3 large dried pasilla or New Mexico chiles
- 1 1 oz can fire roasted tomatoes
-2 Tbsp + 2 tsp canola oil, divided
- 1 med white onion, chopped 1/4"
- 3 cloves garlic, chopped
- 4 c vegetable broth
- 4 c water
- 4c chopped spinach
- 1 can corn, drained
- 1/2 tsp salt
- 3 large ripe avocados, diced
- tortilla chips
- shredded cheese (reduced fat)
- sour cream (reduced fat or fat free), optional
1. Stem and seed chiles. Quick dry roast them in a skillet.
2. Heat 2 Tbsp oil in a soup pot. Add onions, cook, stirring frequently, 6-9 minutes until golden. Add garlic for last minute or so. Put in blender.
3. Blend onions, garlic, tomatoes with juice & chiles until smooth.
4. Return the pot to medium heat. Add puree and stir until consistency of tomato paste, about 6 minutes. Add broth and water. Heat.
5. Add spinach just a couple minutes before serving. Cook until wilted. Add salt. Add corn.
6. Ladle soup into bowls and top with cheese, avacado, sour cream and broken tortilla chip. The toppings really make the dish stand out. Instead of tortilla chips, try baking low carb tortillas or Hungry Girl flatouts until they are crisp. I'm not sure if that will work or not in a soup, but it's work a try.
Easily make this recipe carniverous by adding cooked, diced chicken.
Vegetarian Vegetable Soup
Use the same basic recipe as the Vegetarian Tortilla Soup above except omit the chiles, avocados and tortilla chips.
- 1/2 bag frozen hash browns.
- 1 can green beans, drained
- 1 can peas, drained
Also, cut a butternut squash in half and cook in 1/2" of water for about 35 minutes or until tender. Measure out 2 cups of soft flesh and add to blender for a super creamy and thick puree. So tasty!!!
Spaghetti Squash Au Gratin
Very tasty and convincing swap for cheesy potatoes!
- 1 spaghetti squash, cooked, shredded.
- 1 Tbsp canola or olive oil
- 1/2 onion finely chopped
- 1/4 tsp red pepper flakes
- 1 tsp fresh thyme (or 1/4 tsp dried)
- 1/2 C light or fat free sour cream
- 1 1/2 c reduced fat shredded cheddar cheese
1. Cut spaghetti squash in half and remove seeds. Place in a covered dish with 1/4" of water and microwave for 10-12 minutes (or cook in oven about 1 hour)
2. In a skillet over medium heat, add oil, onions, red pepper flakes and thyme and cook until onions are slightly golden.
3. Using a fork, scrape the inside of the squash out and put in a bowl. Combine squash, onions, sour cream, and 1/2 of the cheese. Mix well.
4. Transfer to a buttered or sprayed baking dish and top with remaining cheese.
5. Bake 15-20 minutes until golden brown on top.
- 1 Tbsp olive or canola oil
- 1 tbsp of a can of hot jalapenos
- 1/2 C chopped onion
- 1 can corn, drained
- 1 can kidney beans
- 1 can navy beans
- 1 can black beans
All beans drained and rinsed
- 1/2 tsp ground red pepper
- 1 packet chili seasoning
- 1 tsp garlic
- 1/2 Tbsp tomato paste
- 2 28oz cans diced tomato
- 1 1/2 c water
1. Heat oil in a pot, cook onions until translucent
2. Add jalapenos
3. Add tomato paste, diced tomatoes
4. Add garlic powder, ground red pepper, chili seasoning. Mix well.
5. Add 1 1/2 c water
6. Add in beans and corn
7. Cover and heat. Adjust water as needed.
- 1 1/2 C quinoa
- 2 1/4 C vegetable broth
- 2 C rough chopped broccoli slaw
- 4 Tbsp slivered almonds
- 1/2 - 1 tsp red pepper flakes (omit if you don't like a kick)
- 3 Tbsp sunflower seeds
- 2 Tbsp olive or canola oil
- 1 Tbsp dried parsley
1. In a pot heat oil over medium high. Add in broccoli slaw and cook 2 minutes.
2. Add almonds, sunflower seeds and red pepper flakes and cook 2 minutes. Put into a bowl and set aside.
3. Put quinoa and broth in the pot over medium high heat and bring to a boil.
4. Simmer over low heat for 15 minutes, covered.
5. Take off lid, add back in the broccoli and nuts, stir, cover it back up and let sit (off the heat) for another 5 minutes.
6. Stir in parsley flakes.
Vegetable Enchilada Casserole
- 1 large red bell pepper, seeds removed, chopped
- 2 small or 1 large zucchini, cut in half and chopped
- 1 medium yellow squash, seeded, chopped
- 1 large onion, chopped
- 1 Tbsp olive or canola oil
- salt and pepper to taste
- 1 can black beans drained and rinsed
- 2 garlic cloves, minced
- 1 packet taco seasoning
- 1/2 c chopped fresh cilantro
- 2 cups enchilada sauce (red or green, whichever you prefer)
- 9 - 10 small corn tortillas (or omit)
- 2 c shredded cheese
1. Sautee red bell pepper and onion until a little softened.
2. Add in garlic, zucchini and squash. Cook until tender but still with bite.
3. In a large bowl mix together enchilada sauce and taco seasoning until incorporated.
4. Add in all other ingredients except tortillas and only 1/2 the cheese.
5. Tear tortillas into 4 or 5 pieces and add to bowl, Mix so they are well covered.
6. Put in a 9x13 sprayed pan. Top with remaining cheese. Bake for about 25 minutes at 350F or until cheese is golden casserole is bubbly.
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