Vegetarian Recipes Tips

Roasted Veggie Wraps

• 1 Medium onion, cut into 1/2-inch wedges


• 1 Zucchini, cut lengthwise in half, then cut crosswise into 1/4-inch slices


• 1/4 lb Mushrooms, cut into quarters


• 3 tbsp Vegetable oil


• 1/2 tsp Dried basil leaves


• 1/4 tsp Salt


• 1/4 tsp Coarsely ground black pepper


• 6 Flour tortillas (8 to 10 inches in diameter)


• 1 -1 1/2 cups Shredded lettuce

GARLIC MAYONNAISE

• 1/4 cup Mayonnaise or salad dressing


• 1 tbsp Finely chopped parsley


• 1 tsp Chopped garlic or 1/4 tsp garlic powder

Heat oven to 450°F. Spread pepper, onion, zucchini and mushrooms in ungreased jelly roll pan. Mix oil, basil, salt and pepper; brush over vegetables. Bake uncovered 12 to 15 minutes or until crisp-tender, cool slightly. Spread about 2 teaspoons Garlic Mayonnaise down center of each tortilla to within 2 inches of bottom. Top with vegetables, spreading to within 2 inches of bottom of tortilla. Top with 1/4 cup of lettuce. Fold one end of tortilla up about 1 inch over filling; fold right and left sides over folded end, overlapping. Fold remaining end down.

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Vegan Cookies

The hunt is on for the perfect vegan cookie. While we may never know which cookie truly is the best, we can settle for the ones that taste great and are easy to make. Try this simple, crowd-pleasing recipe:

• 2 cups whole-wheat flour


• ¾ cup raisins


• 1 teaspoon cinnamon


• ½ teaspoon baking soda


• 1 cup soymilk


• 1/3 cup oil


• ½ cup sorghum or corn syrup


• 1 teaspoon vanilla

First, preheat the oven to 400 degrees and grease a cookie sheet. Next, mix the wet ingredients together. At the same time, mix the dry ingredients in a separate bowl. Then, combine all ingredients in one bowl. Place heaping spoonfuls onto the greased sheet and bake for approximately 20 minutes.

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South of the Border Chili

If you have a hankering for some delicious, south of the border chili sans meat try making some mouthwatering vegetarian chili with a simple mix. If the thought of chili that essentially only contains beans isn't doing it for you fill that pot with some other tasty goodies. Add the following to really pack in the flavor:

• 1 cup of cubed butternut squash


• 1 Vidalia onion, diced


• 1 bell pepper, diced


• ½ jalapeño chili, finely diced


• 1 can of red kidney beans, drained


• 1 can of black beans, drained


• 1 medium zucchini, cubed


• 1 cup sliced mushrooms


• 6 lime wedges

This chili will be so jam-packed with scrumptious vegetables that you won't notice that anything is missing. And, if you do want to add some meat, toss in some soy-based meat crumbles.

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Sweet and Sour Tofu

This recipe makes a great meal when served on a bed of rice.

• 2 tbsp. vegetable stock or water


• 1 cup diced onion


• 1 cup diagonally sliced carrots


• 1 cup each diced green and red pepper


• 1 tbsp. minced garlic


• 1 tbsp. peeled grated gingeroot


• 3/4 cup pineapple juice


• 1/4 cup brown sugar


• 1/4 cup rice vinegar


• 2 tsp. cornstarch


• 1 cup diced firm tofu


• 1 tbsp. chopped fresh parsley

Saute onions, carrots, peppers, garlic and ginger in stock. Mix together pineapple juice, sugar, vinegar and cornstarch and add to skillet along with tofu, stirring constantly until thickened. Simmer, covered, for 3 minutes.

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*Creamy Autumn Squash Pasta

4 cups fresh or frozen butternut, buttercup, ambercup squash, peeled, diced, and steamed until very tender



2 cups plain soy or rice milk

2 tablespoons cornstarch

1 tablespoon Acacia Tummy Fiber(see link below for this product)

2 tablespoons olive oil

2 cups finely diced onion

4 garlic cloves, minced

1 teaspoon fresh or dried rosemary

2 teaspoons savory

2 teaspoons dried basil

1 teaspoon salt

2 teaspoons brown sugar

16 oz. package spaghetti or linguine, cooked, 1 cup cooking water reserved

soy or rice Parmesan



Whisk together the steamed squash, soy/rice milk, cornstarch, and Tummy Fiber until smooth. Set aside. Heat olive oil in a large nonstick skillet. Saute onion, garlic, and herbs until very tender and golden. Add the squash mixture, salt, and sugar, and cook over medium low heat until the sauce thickens. If the sauce is too thick add some reserved pasta water. Spoon the sauce over the cooked pasta and sprinkle with Parmesan. Makes 6 - 8 servings.

*Excerpted from 'Eating for IBS' by Heather Van Vorous - www.helpforibs.com/shop/books/eatingforibs.asp

Note: Appropriate for Vegan Diet

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Lemon Roasted Potatoes

A low-fat tasty potato dish.

• 6 potatoes (unpeeled)
• 2 tbsp lemon juice
• 1 tbsp extra-virgin olive oil
• 2 tbsp chopped fresh parsley
• 1 tsp dried basil
• 1/2 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp pepper

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Portobello Tacos

• 2 cups chopped Portobello mushrooms
• 1 cup chopped broccoli
• 1/2 cup chopped carrots
• 1/2 cup sliced onion
• 1 teaspoon olive oil
• 1 cup chopped lettuce
• 1/3 cup chopped tomato
• 1/2 cup guacamole (optional)
• 4 - 6 flour tortillas

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Flavor-Packed Veggie Chili

Chili is one of those meals that is just downright American. The problem is, however, that most chili recipes are packed with meat and a lot of the ones that aren't just don't have a lot of flavor. If this has been your experience, then you're trying out the wrong chili recipes. Try this fantastic vegetarian dish recipe that is chalked full of so many fruit, nuts, and spices that you won't think anything's missing:

• 3 tablespoons butter
• 1 medium tomato
• 1 can yellow corn, drained
• 1 medium onion, diced
• 2 stalks celery, diced
• 2 cups kidney beans, cooked & drained
• 2 cans tomato sauce (8 ounce cans)
• 2 teaspoons chili powder
• 3 drops hot sauce
• 1 teaspoon cumin, ground
• 2 cloves garlic, minced
• 1 teaspoon basil, dried
• 1 teaspoon oregano, dried
• bay leaf
• 1/2 teaspoon black pepper
• 1 cup raisins
• 1 cup whole cashews (unsalted)
• shredded cheese Cheddar or Monterey Jack

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Orzo Salad

• 1 1/2 cups orzo (rice-shaped pasta; about 10 ounces)
• 1/3 cup (packed) chopped drained oil-packed sun-dried tomatoes
• 5 tablespoons extra-virgin olive oil
• 1/4 cup balsamic vinegar
• 1/4 cup (packed) chopped Kalamata olives or other brine-cured black olives
• 1 cup finely chopped radicchio (about 1 small head)
• 1/2 cup pine nuts, toasted
• 1/2 cup chopped fresh basil
• 1/2 cup freshly grated Parmesan cheese
• 2 large garlic cloves, minced

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The Oh-So-Versatile Couscous

Couscous is healthy dish that is often times a staple in many vegetarian diets. The key to enjoying couscous on a regular basis is to play around with its versatility and create exciting new dishes. Here is a charming variation of the dish that's sure to be a hit:

• 3 cups water
• 1 bay leaf
• 3/4 teaspoon of oregano, dried
• 1 teaspoon salt
• 1/4 teaspoon pepper
• 1 tablespoon olive oil
• 1 3/4 cup couscous
• 2 (6 1/2 ounce) jars of artichoke hearts (quartered and drained)
• 1/3 cup walnuts, chopped
• 1 tablespoon lemon juice
• 2 tablespoons parsley, chopped

*Serve the dish alone or on pitas.

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Vegetarian Pizza Pie

Do you find it a little hard to believe that a pizza pie can have any flavor without handfuls of pepperoni slices or sausage pieces? Well, believe it or not, there are countless delicious pizza recipes that are topped with items that didn't once live on a farm. Try this exotic vegetarian recipe for a fabulous Thai pizza that won't leave room for any complaints:

• Vegetable cooking spray
• Pizza dough
• I cup of canned black beans, rinsed and drained
• 1 8-ounce can of pineapple chunks
• ¼ cup red bell pepper, chopped
• 1 small jalapeño, chopped
• ½ teaspoon garlic, minced
• ½ teaspoon cumin, ground
• ¼ cup salsa (spiciness depends on personal taste)
• 1 teaspoon lime juice
• 1 cup shredded Monterey Jack cheese
• ½ cup shredded cheddar cheese

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Almond Loaf

Delicious served with mixed vegetables on the side.

• 2 large onions
• 1/3 cup oil
• 3 oz spaghetti
• 1/2 cup whole-wheat breadcrumbs
• 2 cups ground almonds
• 2 eggs, beaten
• 1 tsp sage
• Rind and juice of 1 lemon
• Salt and pepper

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Great Veggie Sandwich Idea

Some of the most popular lunch choices today are sandwiches but often times there aren't very many vegetarian options in that department. If you want to create your own delicious veggie sandwiches, try this low calorie vegetarian recipe for veggie pocket sandwiches:

• Vegetable cooking spray
• 1 medium eggplant, cut into cubes
• 1 large sweet potato cut into ½ inch slices
• 1 large bell pepper (red or green), cut into ¾ inch pieces
• 1 large onion cut into slices
• 1 large tomato cut into wedges
• 2 tablespoons of balsamic vinegar
• 1 tablespoon of olive oil
• 1 teaspoon of lemon juice
• 2 cloves of garlic, minced
• 1 teaspoon dried oregano leaves
• 1 teaspoon dried basil leaves
• 4 pita pockets, halved
• Salt & pepper

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Quick Brown Bread

• 3/4 cup rye flour
• 3/4 cup whole wheat flour
• 3/4 cup cornmeal
• 1 1/2 teaspoons baking soda
• 1 teaspoon salt
• 1 1/2 cups buttermilk (or 1 cup plain yogurt or soy yogurt plus 1/2 cup low-fat milk or soy milk)
• 1/2 cup maple syrup or molasses
• 2 tablespoons vegetable oil

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Light Mushroom Gravy

A great low fat gravy recipe perfect for mashed potatoes or veggie roast.

• 3 cups vegetable stock
• 1 cup thinly sliced mushrooms
• 1/2 cup diced onion
• 1/4 cup each diced carrot and celery
• 2 cloves garlic, chopped
• 3 tbsp tamari
• 2 tbsp parsley, chopped
• 1 tbsp nutritional yeast
• 1/4 tsp each dried thyme and sage
• 1/2 cup flour
• 1/4 cup water
• salt and pepper to taste

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Quick and Healthy

Looking for some healthy fast food to take on the go? Preparing easy vegetarian meals to enjoy on the go is simple, try these fantastic Mexican meals that you can easily prepare in minutes:

1. Quick Quesadillas: Preheat the oven to 350 degrees. Put some whole-wheat tortillas on a cookie sheet. Put heaping spoonfuls of canned black beans on top followed by salsa, scallions, and fat-free cheese (or vegan cheese). Bake for 10 minutes.
2. Fast Veggie Chili: Heat up some low-fat canned vegetarian chili and pour over a plain baked potato or cooked brown rice. Sprinkle some fat-free cheese (or vegan cheese) on top and add low fat sour cream and scallions.

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Hunza pie recipe

1 c wholemeal flour

1/2 c cold salted butter

6 silver beet leaves with stems

1/2 c cooked brown rice

1 c grated cheese

1 egg In a food processor

Mill the flour and add the butter in five or six lumps, one at a time, until the mixture looks crumbly. Add a little cold water until the pastry forms a ball - it should take 2-3 tbsp. Wrap the pastry in cling film and place in the refrigerator for at least an hour. Line a tart shell with the pastry and bake in a 320 C oven for 15-20 minutes. Meanwhile, wash 6 silver beet leaves, including stems. Separate the leaves from the stems and plunge each separately into salted boiling water. The leaves should take about 2 minutes and the stems about 7 minutes. When they have cooled, squeeze as much water from the leaves as possible and roughly chop them. Slice the stems into 2cm pieces. Mix stems and leaves in a bowl with 100g of cooked brown rice, 200g of grated tasty cheese and 1 egg. Season with salt and pepper and bake in a preheated 180C oven for 20-25 minutes. Serves 6-8.

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Red Onion and Almond Stuffed Winter Squash

4 small winter squashes

1 tablespoon nonhydrogenated margarine or whipped butter

1 large red onion,

chopped 1/4 cup finely chopped toasted almonds

1/2 teaspoon grated fresh ginger

or 1/4 teaspoon ground ginger

Salt and freshly ground pepper to taste

The squashes may be baked in the oven or microwave. If you are going to use the oven, preheat it to 375 degrees. Cut the squashes in half lengthwise. Place the halves in a baking dish, cut side up, with about 1/4 inch of water, and cover. Bake until easily pierced with a knife but still holding their shape, about 30 to 40 minutes, depending on the type and size of squash used. Or microwave, using as a rule of thumb about 4 to 7 minutes each for each squash. Test occasionally to make sure they don't get overcooked. When the squashes are cool enough to handle, scoop out and discard the seeds. Scoop out the pulp and transfer to a mixing bowl, leaving a sturdy shell of about 1/4 inch thick all around. Heat the margarine in a medium skillet. Add the onion and sauté over medium heat until golden. Add the almonds and continue to sauté until they give off a toasty aroma. Combine the onion mixture with the squash pulp. Add the ginger, season with salt, and stir together. Stuff back into the squash shells. Reheat in the microwave or oven, just until heated through, and serve.

Variation: To make a more festive presentation, sprinkle some dried cranberries over the top of each stuffed squash half.

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Couscous Tabouleh

• 1 cup raw couscous
• 2 large firm, ripe tomatoes, chopped
• 1/2 cup chopped fresh parsley, to taste
• 2 or 3 scallions, finely chopped
• 2 tablespoons minced fresh mint leaves, or 1 teaspoon dried mint, optional
• 2 tablespoons olive oil
• Juice of 1 large lemon
• Salt and freshly ground pepper to taste

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Falafels are a Snap

Falafels are a delicious vegetarian favorite that are guaranteed crowd pleasers. Thankfully, you don't have to travel to the Middle East or spend all day making preparations to enjoy them. Instead, you can pick up a convenient falafel mix and make them in a snap.

Once you have prepared the mix, serve it in pita pockets with fresh sliced tomatoes and cucumbers. To really give it an authentic taste, try making a fantastic sauce to serve over the falafels. You can easily do an Internet search to find a tasty yogurt sauce or try the cucumber sauce below.

• 1 container of plain yogurt (6 ounces)
• 1/2 cucumber (peeled, seeded, and finely chopped)
• 1 teaspoon of dried dill
• Salt and pepper to taste
• 1 tablespoon mayonnaise

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Please 'Em All

Cooking meals to satisfy both vegetarians and meat-eaters isn't as difficult as you might imagine.. It's very possible for vegetarians and meat-eaters to dine together at the same dinner table. Many meals are a combination of grains, veggies, and meat. The trick is to serve each thing seperately or to leave the meat as the last ingredient and remove a vegetarian porion before adding it.

Some suggestions include: a pizza that only has meat on one side, tacos or fajitas (have each person prepare their own), pasta with meatballs served on the side, or barbecued meals with a mixture of burgers, hotdogs, veggie kabobs, veggie burgers and vegetarian hot dogs. Some other really great meatless options are breads, beans, potatoes, couscous, rice, veggie casseroles, and desserts.

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