Free Vegetarian recipes

                      BEAN BURRITO LAYERS
 Serving Size  : 4    
Categories    : Beans                            Vegetarian
                 Mexican

   Amount  Measure       Ingredient — Preparation Method
——–  ————  ——————————–
      1/2   c            Green Lentils — dried
      1/4   c            Pinto Beans — dried
      1/4   c            Red Kidney Beans — dried
      1/4   c            Baby Lima Beans — dried
    1                    Onion — medium
    4                    Garlic Cloves
    2                    Jalapeno Peppers *
    1       tb           Oregano — dried
    1       tb           Chili Powder
      1/4   c            Coriander Leaves — chopped
    6       oz           Monterey Jack Cheese — grated
    6                    Flour Tortillas — 10″
    1                    Tomato — medium, chopped
    1                    Lettuce — shredded
    1                    Salsa

   Servings:  4
  
   Rinse lentils and beans, discarding any that look
   suspicious, and soak in clean water 4 – 6 hours, or
   overnight.  Put into medium saucepan, bring to boil
   and simmer, covered, 30 minutes.  Add water if
   necessary.
  
   Peel and chop onion.  Microwave on “High” 2 – 2 1/2
   minutes until soft. [If you prefer, you may saute the
   onion in about 2 T. oil.  I omit the oil to keep the
   fat content down.  The flavour does not seem to
   suffer.] Chop the Jalapena pepper.  (*) Adjust the
   quantity to your own taste and / or tolerance.
  
   Peel and crush the garlic.
  
   Drain the lentil-bean mixture.  Reserve 1/2 cup of
   liquor.  In a food processor puree the lentil-bean
   mixture, the onion, the garlic, the jalapena peppers,
   the oregano, the chile powder, and the coriander
   leaves, adding some of the reserved liquor as
   necessary to process.  [The final puree should be
   quite thick.]
  
   Pre-heat the oven to 325 F.
  
   Assemble as follows on an oven-proof plate, pizza-pan
   or cookie-sheet:
  
   Place a flour tortilla on the *lightly* greased
   surface. Cover with lentil-bean puree [4 - 5 T.].
   Sprinkle with Monterey Jack cheese. Add another flour
   tortilla and repeat, saving enough cheese to cover the
   top of the final flour tortilla.  Bake for 20 – 30
   minutes.
  
   Remove from oven and allow to “firm-up” for 5 – 10
   minutes before serving.
  
   Garnish with salsa, chopped tomato and shredded
   lettuce.  Serve with rice, Couscous and / or corn.
  
   The amount of oregano, coriander leaves, chile powder,
   or jalapena peppers may be varied to suit individual
   tastes.  I use more peppers!  If you’re prone to
   “problems” with beans, add 1/4 – 1/2 t. Hing [Hing is
   a mixture of rice-flour, turmeric and asafoetida
   <ass-uh-fuh-TEE-duh> found in most East-Indian
   specialty stores.  It can significantly reduce
   flatulence.
  

                           Red Bell Pepper Burritos

Recipe By     :  Preventions Quick & Healthy Cooking Fall 1992
Serving Size  : 4    Preparation Time :0:00
Categories    : Theme Week                       Vegetables

   Amount  Measure       Ingredient — Preparation Method
——–  ————  ——————————–
                         Ingredients:
    2      teaspoons     olive oil
    1      small         onion — minced
    1      clove         garlic — small, minced
      1/2  cup           red peppers — chopped
    1 1/2  cups          kidney beans — canned, drained,
                         rinsed and mashed
    1      tablespoon    mild chili peppers — chopped
      1/2  teaspoon      cumin
      1/4  teaspoon      oregano — dried
    8                    flour tortillas
      1/2  cup           Monterey Jack cheese — shredded, lowfat

Salsa
Hot-pepper sauce
Nonfat sour cream
Chopped tomatoes
Shredded Lettuce

Directions:

In a medium skillet, heat oil.  Add onions and garlic; cook until soft,
about 5 minutes.  Add peppers and cook until almost tender, 5 to 10
minutes.  Add beans, chilies, cumin and oregano.  Heat through

Place a tortilla in a heavy 10″ skillet over moderate heat and cook,
turning frequently, until pliable.  Spread 4 tablespoons of filling down
the center of the tortilla.  Sprinkle with 1 tablespoon of cheese, roll
up
and place in a casserole with the seam side down.  Repeat with remaining
tortillas.

Heat burritos in a 325 Deg. F. oven for 15 minutes.  Serve with salsa,
hot-pepper sauce, sour cream, tomatoes and lettuce.

Serves 4
 
 
 
 

                                     fat free buritos
 
  
Serving Size  : 1    Preparation Time :0:00
Categories    : Sandwiches

   Amount  Measure       Ingredient — Preparation Method
——–  ————  ——————————–
      1/4   C            Ff cream cheese
      1/2   C            Ff Mexican Cheddar Cheese (I Use Kraft)
    1       Cn           Ff refried beans
    1                    Chopped tomatoe
      1/2   C            Shredded lettuce
      1/2   C            Picante sauce
    2                    Chpped green onions
      1/4                Pkg. Taco Seasoning
    2                    To 3 ff flour tortillias

   mix cream cheese with picante sauce and half of cheddar cheese.  mix
   seasoning with refried beans; chop letuce, tomatoe and onion. arrange these
   items in lay ers in the middle of the tortillia, sprinkle with a dash or
   two of hot sauce and some garlic powder. wrap; bake in 375 oven for 20
   munites or so. serve with vegtable rice and you have a fat free mexican
   meal, hard as it is to beleve!
   

"Faux" Mozzerella, Tomato, and Basil Sandwich

• 1/2 cake of firm or extra-firm tofu
• 2 large tomatoes
• handful of fresh basil leaves
• salt
• garlic powder
• olive oil
• 1/2 loaf Italian/French bread

Cut bread into thick slices. Slice tofu and tomatoes into pieces of equal thickness (approximatly 1/4 to 1/2 inch). Mince basil leaves. Place a slice of tofu on a slice of bread, and drizzle with a small amount of olive oil. Add salt and garlic powder (adjust amount to your preference), as well as a generous amount of basil. Place another slice of bread on top, and serve.

Low-Fat Hummus (Middle-Eastern Garbanzo-bean Spread)

Traditionally this recipe is made with much more tahini and several tablespoons of olive oil. This low-fat version is so delicious you won't miss the extra fat.

• 1 can garbanzo beans (chick-peas), rinsed well
• 1 1/2 clove fresh garlic (or one teaspoon garlic powder)
• Juice of 1 and 1/2 lemon
• 1 tablespoon tahini

Put ingredients in food processor. Blend until creamy.

Serving Ideas: Serve with pita wedges, or for a delicious sandwich, spread a thick layer of hummus on bread or a sliced roll (or inside a pita) and add sprouts and tomato slices. Hummus is also great as a vegetable dip. Try dipping raw carrot and celery slices, brocolli flowerets, and tomatoes.

GRILLED PORTABELLO BURGERS1/4 cup olive oil
2 Tbsp. balsamic vinegar
4 portabello mushroom caps, stems trimmed even with caps
2 red peppers, seeded and halved lengthwise
4 round slices sweet onion, ~1/8" thick
1/3 cup crumbled feta or chevre cheese
4 hamburger rolls, split

     Heat grill on medium.

     Combine oil and vinegar in small bowl; brush both sides
     of peppers.  Spoon remaining marinade over mushroom 
     gills (underside of mushrooms).

     Grill peppers until tender and lightly charred on both
     sides; remove from grill.

     Turn heat to high.  Grill mushrooms, gill-sides up, 3 – 4 
     minutes, until hot throughout yet still firm enough to hold
     their shape … if you like, you may grill them longer, until
     desired level of doneness is reached.

     Place mushrooms, gill side up, on bottom half of each roll.
     Top with cheese, onion, pepper, and top of roll.

     Note:  For a vegan version, omit the feta cheese.

INGREDIENTS:

• 1 (15.5 ounce) can garbanzo beans, drained and mashed
• 8 fresh basil leaves, chopped
• 1/4 cup oat bran
• 1/4 cup quick cooking oats
• 1 cup cooked brown rice
• 1 (14 ounce) package firm tofu
• 5 tablespoons Korean barbeque sauce
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 3/4 teaspoon garlic powder
• 3/4 teaspoon dried sage
• 2 teaspoons vegetable oil

DIRECTIONS:

1. In a large bowl, stir together the mashed garbanzo beans and basil. Mix in the oat bran, quick oats, and rice; the mixture should seem a little dry.
2. In a separate bowl, mash the tofu with your hands, trying to squeeze out as much of the water as possible. Drain of the water, and repeat the process until there is hardly any water worth pouring off. It is not necessary to remove all of the water. Pour the barbeque sauce over the tofu, and stir to coat.
3. Stir the tofu into the garbanzo beans and oats. Season with salt, pepper, garlic powder, and sage; mix until well blended.
4. Heat the oil in a large skillet over medium-high heat. Form patties out of the bean mixture, and fry them in hot oil for about 5 minutes per side. Serve as you would burgers.

INGREDIENTS:

• 1 cup barbecue sauce, your choice
• 1 (8 ounce) package tempeh, crumbled
• 1 tablespoon vegetable oil
• 1 red bell pepper, seeded and chopped
• 1 green bell pepper, seeded and chopped
• 1 medium onion, chopped
• 4 kaiser rolls, split and toasted

DIRECTIONS:

1. Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.
2. Heat oil in a skillet over medium heat. Add the red and green peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbeque sauce, and heat through.
3. Spoon the tempeh mixture onto kaiser rolls, and serve

Maui Mango Gardenburger

Makes 1 serving

Ingredients:
1 Gardenburger® veggie patty
1 sesame seed burger bun
1 teaspoon low fat mayonnaise
1 tablespoon prepared mango chutney
1 slice fresh or canned pineapple ring
1 lettuce leaf

Directions:
Broil Gardenburger® veggie patty about 1-1/2 minutes per side or until thoroughly heated. Toast cut sides of bun. Spread toasted side of bottom half of bun with mayonnaise. Place broiled Gardenburger® on bun. Top with mango chutney and pineapple. If desired, broil 1 to 2 minutes or until pineapple browns. Top with lettuce and top half of bun

This recipe courtesy of:
The Garden Burger Page:
http://www.gardenburger.com/index.html

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California Gardenburger

Makes 2servings

Ingredients:
2 Gardenburger veggie patties
2 tablespoons fat-free mayonnaise
2 teaspoons minced cilantro
2 whole grain hamburger buns, toasted
2 slices tomato
6 slices (about 1/2) peeled, seeded avocado
2 teaspoons lemon juice
2 lettuce leaves

Directions:
Heat Gardenburger veggie patties according to preferred package directions. Combine
mayonnaise and cilantro. Brush avocado slices with lemon juice. Spread cut sides of buns with
mayonnaise mixture. Place Gardenburger, tomato slice, 3 avocado slices and lettuce on bottom half of each bun. Cover with top half of buns.

This recipe courtesy of:
The Garden Burger Page:
http://www.gardenburger.com/index.html

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Reuben Sandwich

Serves 4

Ingredients:
8 slices rye bread
1 or 2 apples sliced thinly
1 can or jar favorite sauerkraut
1 T. Worchestershire sauce (the vegetarian kind)
1/4 C brown sugar
Honey mustard
Swiss cheese

Directions:
Butter one side of each slice rye bread,set aside.Place sliced
apples, worchestershire sauce and brown sugar in skillet on
medium heat.Cook until apples are tender.Add well drained
sauerkraut and continue cooking until heated through.
Spread inside of bread with honey mustard.Layer with apple
mixture and top with sliced swiss cheese.Add second slice rye
bread buttered side out.Brown in second skillet until golden
brown and cheese melts

Variation: Use thousand island dressing instead of the honey mustard

This recipe courtesy of:
Sue

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Curry Tofu Sandwich

Serves 1

Ingredients:
Olive Oil (or any healthy oil)
Soy Sauce
Curry Powder
Multi-Grain Organic Bread
Dijon Mustard
Tofu
Bean Sprouts
Tomatos
Shredded Carrots
Cucumbers
Optional: Lettuce

Directions:
Pour curry powder onto a plate, to measure. Take 2 slices of tofu, 1/4 inch each, cut along the block's long side, and then dip the tofu on all sides into the curry plate, until the tofu is completely covered in curry. Turn the skillet on medium fire. Pour in the oil (a bit more than a saute); wait until oil has warmed. Then place both pieces of curried tofu into skillet and let cook for a few minutes; watch careful to make sure it doesn't burn; meanwhile cut and shred the carrots; chop the tomateos; chop cucumbers. After a few minutes of the tofu cooking, flip them both; then immediately pour a few table spoons of soy sauce onto the the tofu. You should see smoke; always watch the tofu; cook it slowly and move it around. Toast the bread. Place dijon mustard on one side of toasted bread. Place sprouts, tomatos, cucumbers, and any other veggies onto one side of the bread. Then when tofu is ready (should be a toughish consistency), place tofu onto other bread; bring both sides together and cut in half perpendicular to the 2 pieces of tofu

This recipe corutesy of:
Michael Oshman