Our Favorite, Easy Vegetarian Recipes
Pasta with Beans and Greens
1 T olive oil
1 onion, chopped
2 cloves garlic, minced
1 28-oz can crushed tomatoes
1 16-oz package frozen spinach or other greens
(or one bunch fresh cooking greens)
1 or 2 cans cannellini (white kidney) beans
½ t salt
Crushed red pepper and fresh
lemon juice (optional)
In a large pot, sauté
the onions and garlic in oil till transparent. Add the tomatoes, then
the frozen or fresh greens. Cook until thawed/tender. Add the beans
and salt. Separately, cook about 12 oz (3/4 lb) pasta according to package
directions. Add the pasta to the beans and greens.
If you like a little heat, add the crushed red pepper with the tomatoes. A little fresh lemon juice added at the end really picks up the flavors. Serve this hot, with Fake Fake (see Fake Fake recipe).
Vegetarian Chili
1 T olive oil
1 onion, chopped
2 cloves garlic, minced
1 green or red bell pepper, or some of each, chopped
1 pkg Smart Ground, Gimme Lean Beef Flavor, or other beef substitute (opt.)
1 28-oz can crushed tomatoes
1 large or 2 small cans red kidney beans or pinto beans, drained
1 T paprika or chili powder
1 or 2 t ground cumin
1 t dried oregano
¾ t salt
Optional additional ingredients: celery, zucchini, eggplant, frozen corn
“Secret” ingredients: 1
t toasted sesame oil, 1 T cider vinegar or red wine vinegar, dash of
liquid smoke, 1or 2 T blackstrap molasses, 1 T unsweetened cocoa powder
In a large pot, sauté
onion and garlic in olive oil until transparent, about 3 min. Add bell
pepper and sauté briefly. Add remaining ingredients, bring to a boil,
reduce to simmer, cover lightly and cook at least 20 min. Serve with
rice. Great to make ahead and reheat; freezes well.
This is a very flexible recipe!
You can leave out the oil and sauté in water instead. You can use dried
beans cooked from scratch; you can substitute other beans (white, black,
or a mixture). If you like heat, feel free to add cayenne, crushed red
pepper or hot sauce during the cooking or at the table. The “secret”
ingredients, if you have them, will give the final dish more complexity
and depth.
Easy Veggie Pasta Bake
12 oz (3/4 lb) macaroni or other shaped pasta
Tofu Ricotta (double recipe using 1 lb tofu)
1 jar pasta sauce (with no
meat or cheese)
Cook macaroni according to package directions. In a large bowl, mix the Tofu Ricotta into the cooked macaroni. Put the macaroni into an oiled 9’’x13” pan, cover with pasta sauce, cover with foil and bake 350 degrees for 20-30 min. Serve with Fake Fake and Nate’s Brand of Meatballs (available in the freezer section in Wegmans).
Lentil or Split Pea Soup
1 package dried lentils or split peas
About 10 cups water
1 onion, chopped
1 or 2 carrots, chopped
1 or 2 stalks celery, chopped
1 or 2 potatoes, peeled and chopped
1 t salt
1 t curry powder, ground cumin,
or dried herbs
Pour lentils or peas into a
large pot and sort through to remove any tiny stones or stems. Add the
water, bring to a boil, reduce heat and simmer for about 30 minutes.
Add the chopped vegetables and salt, and more water if necessary to
keep a soup-like consistency. Simmer until the lentils/ peas and the
vegetables are tender, about 20 min. Add salt and herbs/spices. If you
like, add a dash of liquid smoke and some diced veggie “ham” or
“bacon.”
Sesame Noodles
Sesame Sauce:
½ c tahini or peanut butter
2 T soy sauce
2 T cider vinegar
½ t garlic powder
1 t toasted sesame oil
1 lb dried pasta, cooked according
to package directions
In a large bowl, whisk the tahini or peanut butter with 3/4 cup warm water until it takes on a lighter creamy consistency. Add remaining ingredients and blend. In a separate pot cook the pasta; drain the cooked pasta and add to the sauce, mixing thoroughly. Optional: add thinly sliced scallions, celery, or red bell peppers, or thawed frozen green peas, to the finished pasta.
Marinated Tofu
1 lb firm or extra-firm tofu (not silken)
1 or 2 T soy sauce
1 or 2 T cider or other vinegar
½ t garlic powder
½ t ground ginger
1 t toasted sesame oil
Dice the tofu or cut into strips.
Lay the tofu on a lightly-oiled cookie sheet. In a separate small bowl,
mix together the sauce ingredients, and pour them over the tofu. Preheat
oven to 350 degrees. Bake the tofu 10-12 min. on each side, turning
once.
This baked tofu can be a versatile
addition to all sorts of meals. Cooked strip-style, you can serve it
with rice or potatoes and a green vegetable to make a “balanced”
meal. Cooked in cubes, it makes a great addition to Pasta Salad (see below).
Pasta Salad
1 lb dried pasta (preferably a small shape, not spaghetti)
Marinated Tofu (Diced) (recipe above)
Steamed or raw vegetables, your choice
(suggested: broccoli, cauliflower, green beans, asparagus, peas, bell peppers)
Can or jar of artichokes
Black or green olives
Jar of roasted red peppers
Sun-dried tomatoes
Pine nuts
Dressing: 2 T each olive oil,
soy sauce, and cider vinegar; 1 T each prepared mustard and ketchup,
all whisked together
This is really a dish you can make up as you go along, and the ingredients given here are just suggestions. You can even substitute rice or another grain for the pasta. This dish is nice because it can be prepared ahead and served cold or at room temperature; good for busy days or company.
Fiesta Salad
2 cans black or red beans, rinsed and drained
2 c frozen corn, thawed
1 red or green bell pepper, finely chopped
1 tomato, chopped
½ red onion, finely chopped (optional)
Dressing: 2 T cider vinegar,
1 T apple or orange juice, juice of 1 lime or lemon, 1 garlic clove,
minced or ½ t garlic powder, 1 t ground cumin, ½ t ground coriander,
½ t salt, cayenne powder (optional)
Combine salad ingredients in
large bowl. Whisk together dressing ingredients and add to salad, stirring
to mix.
Dragon Bowl
This simple recipe consists of rice + steamed veggies (your choice) + Marinated Tofu strips (optional) + sauce (sauce from Sesame Noodles, above, or other dressing) + optional garnishes (sunflower or sesame seeds, chopped parsley, beans, etc.). The possible variations are endless!Thai Vegetable Soup
(from The 4-Ingredient Vegan
by Maribeth Abrams with Anne Dinshah) (Serves 8)
1 carton (32 oz) creamy butternut squash soup
(avail. In health food stores, Nature’s Marketplace, etc.)
1 can (14 oz) coconut milk
3 c assorted vegetables, cut into bite-size pieces, or 1 pkg (16 oz) frozen mixed vegetables (Chinese mix, if available)
3 to 4 T chopped fresh basil
Place soup and coconut milk into a heavy-bottomed pot and bring to a boil. Stir in the vegetables, reduce the heat to low, and simmer, covered, for 20 min. or until the vegetables are tender. Stir in the basil and serve immediately.
VARIATION: Add 1 to 2 t curry powder to the soup with the fresh basil.
