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Vegetarian Meals

 Vegetarian Fajitas

Ingredients:

2/3 medium red bell pepper
1/3 medium onion
1/4 tsp. cumin
1/2 tsp. chili powder
1/4 tsp. garlic powder
3/4 cup pinto beans, rinsed and drained
1/3 cup low sodium salsa
1 flour tortilla (approximately 6-inch diameter)
3/4 cup zucchini squash
1/3 Tbsp. olive oil


Rinse and cut peppers, onion and zucchini into thin vertical slices.  Heat olive oil in a skillet to medium high and add the vegetables. 

Stir-fry about 3-4 minutes, or until vegetables are tender, but still crunchy.  Add the cumin, chili powder, garlic powder and beans. 

Cook for about 3-4 more minutes.  Stir in salsa to mix thoroughly and cook for another minute. 

Spoon mixture down the center of the tortilla(s), roll up and heat about 15-20 seconds in a microwave oven and serve. 

Note:  Microwaves ovens vary in power.  Check after 10 seconds.


Vegetarian Chili

Ingredients:

  • 1 can black or pinto beans, drained                                                                                                                          
  • 1 can kidney beans, drained
  • 1 can diced tomatoes
  • 1/2 onion, diced
  • 3 cloves garlic, minced
  • 1 bell pepper, diced (any color)
  • 2 tbsp olive oil
  • 1/4 cup vegetable broth
  • 2 tbsp chili powder
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • dash cayenne pepper (optional)
  • dash red pepper flakes (optional)
  • 1/2 cup TVP* + 1/2 cup water (optional)

 

Preparation:

In a medium to large soup pot, sautee the onion, bell pepper and garlic in the olive oil. 

Add tomatoes, vegetable broth and chili powder and stir.  Reduce heat to medium low and add beans. 

Stir occasionally and cook for at least 20 minutes.  Add TVP* and water 10 minutes before done cooking. 

Of course, the longer you cook chili the better, but if you're pressed for time, 20 minutes is fine. 

For a spicier chili, add extra cayenne and red pepper flakes.  Makes 6 servings.

TVP* definition:  Texture vegetable protein, TVP for short, is a high-fiber, high-protein meat substitute made from soy flour and available in a variety of flavored and unflavored varieties, as well as different sizes, from large chunks to small flakes.

 


Black Bean Burgers

 Ingredients:

  • 1/2 onion, diced
  • 1 can black beans, well drained
  • 1/2 cup flour
  • 2 slices bread, crumbled
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp seasoned salt
  • salt and pepper to taste
  • oil for frying

 

Preparation:

Sautee the onions till soft, about 3-5 minutes.

In a large bowl, mash the beans until almost smooth.  Add sauteed onions and the rest of the ingredients, except the oil, adding the flour a few tablespoons at a time to combine well.  

Mixture will be thick.  Form bean mixture into patties, approximately ½ inch thick and fry patties in a small amount of oil until slightly firm.  

Make veggie burgers and enjoy!

 


Quinoa Salad 

This quinoa salad recipe is surprisingly tasty and healthy! 

Whole grain quinoa cooks quicker than most grains and is an excellent source of protein with about 11 grams of protein per cup of cooked quinoa.  

Feel free to experiment by adding different veggies such as zucchini, corn or even kale or spinach greens.  Scroll down for more quinoa recipes to try.

Ingredients:

  • 4 cups vegetable broth
  • 1 1/2 cups raw whole grain quinoa
  • 1 cucumber, sliced
  • 1 red or yellow bell pepper, diced
  • 1/2 cup lightly steamed broccoli florets
  • 2 tomatoes, chopped
  • 1/4 cup olive oil
  • 1/3 cup lemon juice
  • 2 cloves garlic, minced
  • dash salt and pepper, to taste (sea salt tastes best)

 

Preparation:

Cook quinoa in vegetable broth until it fluffs up, about 15 minutes, stirring occasionally.

While quinoa is cooking, whisk together lemon juice, olive oil, garlic cloves and salt and pepper.

When quinoa is finished cooking, allow to cool slightly then, toss with vegetables and lemon juice mix, stirring to combine well.

Add more salt and pepper to taste, and chill before serving.

Makes 6 servings of quinoa salad.

 


Indian Cabbage Soup Recipe

 Ingredients:

  • 1 pound cabbage, chopped
  • 2 onions, chopped
  • 2 cloves garlic, minced
  • 2 cups vegetable broth
  • dash salt and pepper to taste
  • dash Tabasco or hot sauce, to taste
  • fresh chopped cilantro

 

Preparation:

Combine all ingredients except cilantro in a large saucepan.  Allow to simmer for at least 20 minutes. 

Transfer half of the soup to a blender or food processor and process until smooth. 

Recombine the soup and reheat as needed. Stir in cilantro and add additional salt, pepper and hot sauce, to taste.

 

 

© Copyright Sherwood A Grant -2017