Tag Archives: vegetarian

Veggie Burger

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These patties are so delicious you won’t want to wait til Meatless Monday to enjoy them.

Ingredients

  • 1 T olive oil
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 2 large carrots, grated
  • 1 yellow squash, grated
  • 1 zucchini, grated
  • 1 t salt
  • 1/4 t freshly ground black pepper
  • 1/4 C canned pinto beans
  • 3 T flour (or gluten free flour substitute), and additional for dusting
  • 1 1/2 C rolled oats
  • 2 T chopped Italian parsley
  • 1 whole egg
  • 2 egg whites
  • 1 t paprika
  • 10 oz. mushrooms, chopped

Heat 1 teaspoon of olive oil in a frying pan over medium high heat. Add onion and reduce heat to medium. Saute the onion for 2 minutes, then add garlic and saute for 3 more minutes. Add carrots, squash, and zucchini and cook for 3 minutes until soft. Put the mixture in a large bowl. Heat 1 teaspoon of olive oil in the frying pan over medium heat, add mushroom and saute for 3-4 minutes until slightly browned. Add to the mixing bowl. Mix all remaining ingredients except flour and let sit for one hour at room temperature. After one hour, add 3 tablespoons of flour and mix thoroughly. Divide the mixture into six portions and form each into patty. Lightly dust the patties with flour. Heat the remaining oil in frying pan over medium high heat. Cook the patties for 3-4 minutes each side or until golden brown.

Calories:

About 170 Kcal each

 

Carrot-Ginger Soup

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Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 cup chopped sweet onion
  • salt
  • 1 tablespoon minced garlic
  • 1 tablespoon minced peeled ginger
  • 2 pounds carrots, peeled and chopped
  • 1 medium russet potato, peeled and chopped
  • 6 cups low-sodium chicken or vegetable stock
  • 1 teaspoon minced fresh thyme
  • Freshly ground pepper

Directions

Combine the olive oil and onion in a Dutch oven or heavy pot over medium-high heat. Sprinkle with 1/2 teaspoon salt and cook, stirring, 10 minutes, until just starting to caramelize. Add the garlic, thyme, and ginger and cook, stirring so as not to burn, 2 more minutes until fragrant.  Stir in the carrots, potato and the chicken or vegetable stock. Bring to a simmer, cover and cook until the carrots and potato are very tender, 15 to 18 minutes. Keep warm.

Puree the soup with an immersion blender until very smooth (or puree in a regular blender in batches).

Makes about 8 servings, about 140 calories each.

Roasted Cauliflower with Tomatoes, Olives, & Crushed Red Pepper

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This is one of my favorite go-to dishes that I adapted from a recipe in the New York Times. Instead of using the cauliflower mixture as a pasta sauce, I use it as a flavorful side dish or easy, satisfying main course. I modify the recipe by using a whole head of cauliflower and decreasing the amount of olive oil used. One trick I found for making a little high quality olive oil go a long way is by using Misto, a handy kitchen gadget that lets you spray the oil of your choice.

Ingredients:

  • 1 medium head of cauliflower, broken into florets
  • about 1 – 1.5 tablespoons extra virgin olive oil
  • 2 garlic cloves, minced
  • 1/4 to 1/2 teaspoon red pepper flakes, to taste
  • 1 (14-ounce) can chopped tomatoes, with juice
  • Pinch of sugar
  • 1 teaspoon fresh thyme leaves, or 1/2 teaspoon dried thyme
  • Salt and freshly ground pepper
  • 12 kalamata olives, pitted and cut in half lengthwise
  • (optional) 2 ounces either feta (crumbled), ricotta salata, Parmesan, or a mix of Parmesan and Pecorino (grated)

1. Preheat oven to 400 degrees. Bring a large pot of generously salted water to a boil and add the cauliflower. Blanch for two minutes and transfer to a bowl of ice water. Drain and blot very dry.  Quarter the cauliflower florets, spray with olive oil (or if you’re not using Misto, toss with about 1/2 T olive oil and mix until coated). Salt the oiled florets generously. Transfer to a baking sheet, place in the oven and roast 30 minutes, stirring from time to time, until tender and lightly browned. Remove from the oven and set aside.

2. Meanwhile, in a wide, nonstick frying pan or a 3-quart saucepan, heat the remaining oil over medium heat and add the garlic and red pepper flakes. Cook, stirring, until fragrant, about one minute. Add the tomatoes, sugar, thyme and salt, and bring to a simmer. Simmer over medium-low heat, stirring often, until thick, 15 to 20 minutes. Stir in the cauliflower and the olives, and simmer a few minutes more. Taste and adjust seasonings.

3.  If you want cheese, sprinkle the cheese over the top and serve at once.

Values given below are for the entire dish served. Serves: 2-4

  • Calories: approx 500kcal, or 640kcal with feta cheese
  • Fat: approx. 30g, or 40g with feta cheese
  • Protein:approx 19g, or 30g with feta cheese

Asian Vegetable Soup

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Oh so simple and delicious, this skinny soup is low in calories and packed with vitamins and minerals.  It’s surprisingly filling, so it makes a perfect savory snack or satisfying first course.

It is also delicious made with chicken broth for a non-vegetarian option.

Ingredients:

  • fresh ginger, 2 1/2 – 3 inch piece, peeled and minced
  • 1 C onion, peeled and diced
  • 2 cloves garlic, diced
  • 1 T vegetable oil
  • 1 C red or green cabbage, thinly chopped
  • 2-3 small or baby bok choy, chopped
  • 12 oz of favorite mushrooms, washed and sliced
  • 3/4 C diakon radish, peeled and cubed
  • 6 C vegetable broth
  • 2 T rice vinegar
  • 1 t soy sauce

Directions:

Heat the oil over medium heat in a large soup pot, add onions, garlic, and ginger. Cook for 2 minutes until fragrant, stirring occasionally to keep the garlic from burning. Add cabbage, bok choy, and mushrooms and mix thoroughly. Saute for approximately 5  minutes. Add broth and radish and cook for ten minutes. Turn off heat, then mix in rice vinegar and soy sauce. Adjust seasoning to taste.

1 cup has less than 60 calories, so eat up!