RECIPE: Vegetarian Recipes...All Types...12-16

Phyllis A.December 16, 2000


Soft mini tortilla prepared "Baja Style" with chopped onions, cilantro and salsa. Rich in vitamins and fiber, very tasty, very low in fat, and very healthy!

Nutrition Information Per Serving:

CALORIES: Excellent Choice (210)

CHOLESTEROL: Excellent Choice (0 mg)

FAT: Excellent Choice (1 g)*

SODIUM: Excellent Choice (200 mg)

EXCHANGES: ¼ Meat, 2½ Bread, ¾ Veg, ¼ Fat


* Primarily unsaturated fat

Ingredients (4 servings):

½ cup rice

½ cup tomato juice

½ cup water

4 corn tortillas (or 8 mini tortillas)

¹¤3 cup onion, julienne cut

½ cup bell pepper, julienne cut

½ cup zucchini, julienne cut

1 cup black or pinto beans, cooked

½ tsp. garlic (granulated)

¼ tsp. Oregano

¾ tsp. Italian seasoning

¼ tsp. black pepper

¾ tsp. red pepper

2 oz. (¼ cup) salsa of your choice

cilantro (optional)


1. Cook rice according to package instructions, except adjust liquid to be ½ cup water and ½ cup tomato juice.

2. "Sauté" the vegetables in a non-stick skillet with 1Tbs. water (i.e., steam vegetables), stirring constantly.

3. Season with garlic, Italian seasoning, oregano, black and red pepper, and cook 10 minutes, adding more water if necessary.

4. Warm tortillas (i.e., microwave or steam).

5. Place some vegetables, beans, rice, and salsa on each tortilla, roll, and serve.



Two corn tortillas filled with fresh eggplant, covered with homemade sauce. Serve with brown rice and black beans.

Nutrition Information per Serving:

CALORIES: Good Choice (420)

CHOLESTEROL: Excellent Choice (10 mg)

FAT: Excellent Choice (7 g)

SODIUM: Good Choice (455 mg)**

EXCHANGES: 1 Meat, 4¼ Bread, 2 Veg, ¾ Fat


This nutrition analysis corresponds to the recipe below. The restaurant version may differ.

Ingredients (4 servings):

8 corn tortillas

4 cup eggplant, chopped

1 cup pico de gallo

1½ cups ranchero sauceÂ, divided

½ cup Monterey jack cheese (or soy cheese), shredded

2 cups brown rice, cooked

2 cups black beans

¼ cup shredded carrots

¼ cup cilantro, chopped

4 lemon wedges

ÂFound in the Mexican food section of most supermarkets. It may have the name salsa ranchero.


1. Heat flat skillet. Place tortillas on hot skillet with a sprinkle of water to warm.

2. Heat another skillet on medium-high heat.

3. Add 1 cup ranchero sauce, pico de gallo and one cup diced eggplant.

4. Cook with the lid on for 2 minutes.

5. Mix in cheese.

6. Place a few spoonfuls of cooked eggplant mixture in each heated corn tortilla and roll up.

7. Top with ranchero sauce.

8. Serve with brown rice, black beans and garnish with shredded carrots, cilantro and lemon wedges.


Tempeh/Tofu Reuben

· 8 oz. package of seasoned tempeh, seasoned tofu, or...

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