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

Posted by
Phyllis A.
( on
Sat, Dec 16, 00 at 15:50


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: Meat, 2 Bread, Veg, Fat

* Primarily unsaturated fat

Ingredients (4 servings):
cup rice
cup tomato juice
cup water
4 corn tortillas (or 8 mini tortillas)
3 cup onion, julienne cut
cup bell pepper, julienne cut
cup zucchini, julienne cut
1 cup black or pinto beans, cooked
tsp. garlic (granulated)
tsp. Oregano
tsp. Italian seasoning
tsp. black pepper
tsp. red pepper
2 oz. ( cup) salsa of your choice
cilantro (optional)

1. Cook rice according to package instructions, except adjust liquid to be cup water and cup tomato juice.
2. "Saut" 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, 4 Bread, 2 Veg, 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
1 cups ranchero sauce, divided
cup Monterey jack cheese (or soy cheese), shredded
2 cups brown rice, cooked
2 cups black beans
cup shredded carrots
cup cilantro, chopped
4 lemon wedges

Found 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 plain tofu
14.5 oz. can of sauerkraut
1/2 teaspoon of caraway seeds
8 slices rye bread
4 slices swiss or american cheese substitute (Soymage)
Egg-free 1000 Island dressing
Expeller pressed sesame or canola oil

1. Slice tempeh or tofu into thin strips.

2. Place frying pan on burner at med-hi heat. When pan is hot add oil. When oil is hot add the tempeh/
tofu and cook until browned on each side and remove from heat.

3. Place 2 slices of the rye bread into the pan and place 1 slice of cheese substitute on one slice and
dressing and sauerkraut on the other side. Sprinkle a few of the caraway seeds on the sauerkraut. Allow
bread to toast and cheese to melt. Alternatively you can heat the sauerkraut in the microwave. In this
case, put all of the caraway seeds into it.

4. When cheese has melted, place strips of tempeh/tofu on the bread with sauerkraut and dressing and
cover with the melted cheese bread.

5. Continue process with remaining slices of bread and serve.

6. As an alternative you can toast the bread and melt the cheese in a toaster oven or toast the bread in a
toaster and melt the cheese in the microwave. Whichever works best for you.

Serves 4.

Preparation time: about 15 minutes

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REcipes from TipWorld Vegetarian Recipes..e-mail


This recipe for vegetarian pizza (though I'm sure some of you argue
that it's vegetable pizza) comes from Tuula. She writes: "This is our
favorite pizza!"

Pre-made pizza crust
1 bag [10-ounce] fresh spinach, chopped
1 cup sliced black olives
2 tablespoons chopped garlic
1 cup feta (preferably tomato-basil flavored), cut into cubes
1 tablespoon olive oil

Saute garlic in olive oil. Next, add spinach and cook for a few
minutes. Take pan off the heat, and stir in feta and olives. Drain of
extra liquid and top the pizza. Top with shredded mozzarella, if
desired. Bake for 20 minutes at 425 degrees Fahrenheit.

Variation: Feta-spinach mixture can also be used to make appetizers.
Spoon into ready purchased wonton squares and seal edges with water.
Fold into triangles and deep-fry in oil of your choice. Can be made
ahead and heated in the oven before serving. Makes 50 wontons.


This recipe was submitted by Francine. I have used a similar recipe in
the past--trust me, this one is delicious! Francine doesn't mention
it, but you can add a few veggies to the mix. Some chopped carrots
would work well here.

1 cup split peas
2 cups water
2-1/2 teaspoons olive oil
1 onion, chopped
3 garlic cloves
2 tablespoons yeast
1/2 teaspoon sea salt
Pinch ground nutmeg

Heat a pot over medium-high heat and add oil. Saute onion and garlic.
Add the split peas and water. Cover and bring to a boil--cook for half
an hour or until the peas are very soft. Reduce nearly all of the

Next, add the yeast, salt, and nutmeg. Cook for a few more minutes,
stirring occasionally. Run the mixture through a blender/food
processor until the mixture is smooth. Serve chilled.



This one is stolen from a friend with whom I recently had dinner--I
couldn't leave without getting the recipe.

8 potatoes, scrubbed and cut into quarters
3 tablespoons dried rosemary
2/3 cup olive oil (extra virgin)
4 cloves garlic, crushed

Boil the potatoes for 10 minutes. Remember to keep the potatoes
unpeeled. Dress the boiled potatoes in olive oil, rosemary, and
garlic. Roast in a preheated oven at 350 degrees Fahrenheit for 20 to
30 minutes.


I don't know about you, but there is something very comforting about
creamed spinach. My great-grandmother always had creamed spinach at
our big family events--I always enjoyed those family gatherings.

2 10-ounce boxes chopped spinach, drained
Pinch grated nutmeg
1/4 onion, chopped
3 cloves garlic, chopped
3 tablespoons butter
2/3 cup cream
1 tablespoon flour
Salt and pepper, to taste

Heat 3 tablespoons of butter in a large saucepan. Add the onions,
nutmeg, and garlic, and saute for a few minutes. Next, add the flour
and the cream. Simmer for 2 minutes before adding the spinach. Make
sure you drain the spinach well or you'll regret it! Mix well and
season before serving.



Continuing with our spinach theme...

Chandra writes: "My husband is a chef at a local restaurant here in
Seattle and deciphered the creamed spinach recipe of a very popular
chain restaurant. It tastes just like the real thing!"

1 10-ounce can cream celery soup
1 tablespoon flour
4 tablespoons butter
1 tablespoon minced garlic
Salt and pepper
2 10-ounce boxes frozen chopped spinach, cooked and drained
1/3 cup onion, diced

In a pan, on medium heat, mix the soup, flour, butter, garlic salt,
salt, and pepper until smooth and piping hot. Combine with spinach and



Another recipe by Francine! Fruit compote makes an excellent dessert
or can double as a nice treat for breakfast.

1/4 cup apple juice
1/4 cup raisins
6 apples, cored and diced
2 pears, cored and diced
1/3 cup shredded coconut
1 cup water
Pinch lemon zest

Add juice and raisins to a large pot and cook for a few minutes. Add
apples and pears. Cook for 5 more minutes. Add coconut shreds and
water as needed to achieve desired consistency. Add lemon zest. Cook a
few more minutes to soften the dried coconut.

Chill before serving.



A subscriber submitted this recipe for Faki (Greek lentil soup) but
did not provide his or her name. Please remember to include your name
so we can give you credit if we decide to feature your recipe.

1 lb. lentils
4 carrots cut into chunks
12 cups water
3 stalks celery, chopped
3/4 cup olive oil
2 teaspoons oregano flakes
1 large onion, chopped
Salt and pepper, to taste
3 cloves garlic, crushed
1/4 cup wine vinegar
2 bay leaves

Wash lentils. Put all ingredients except vinegar in a pot. Bring to
boil. Reduce heat and simmer uncovered on medium to low heat for about
1 hour. Add vinegar. Additional vinegar may be added when served.
(This tastes better if you don't eat it when it's piping hot! We like
to let it cool a little!)

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