Greek Lentil Soup
Grilled Eggplant Teriyaki
Hearty Eggplant Barley Bake
African Pineapple Peanut Stew
Caribbean Black Beans
Blender Salad Soup
Paella Vegetariana
Vegetable Couscous
= fat-free recipes
Yield: 6 servings
2cup Lentils, uncooked
8 cup Water or vegetable stock
1/2 Onion
1 small Carrot
1 Celery stalk
1 small Potato
1 tbsp. Olive oil
2 Bay leaves
1 Vegetable bouillon cube (opt.)
1 tsp. Crushed coriander
1/8 tsp. Cumin
2 tsp. Red wine vinegar
Pick over the lentils and wash.
Mix all ingredients except the vinegar in a soup pot and cook until the lentils are very soft, about 1 hour. Stir in vinegar at the end and serve.
Yield: 6 servings
-----------------------------TERIYAKI MARINADE-----------------------------
1/4 cup Natural soy sauce
1/4 cup Sake or white wine
2 tbsp. Safflower oil
2 tbsp. Dark sesame oil
3 tbsp. Light brown sugar
2 tbsp. Rice vinegar or white wine vinegar
2 Garlic cloves, crushed or minced
1 tsp. Ginger root, freshly grated
----------------------------------EGGPLANT--------------------------
2 Eggplants, about 2-2 1/2 lb total
Pinch salt
2 Scallions, green parts only, thinly sliced
1/2 Red bell pepper, finely diced
1 tbsp. Sesame seeds
Combine all marinade ingredients in a small container. Let stand until the sugar is dissolved. When brushing on foods, swirl the mixture often with the brush to keep combined.
Peel eggplants and cut into 1/2-inch-thick slices. Salt lightly and place in a colander for 30 minutes, then rinse and drain.
Prepare grill. Brush the eggplant slices generously on both sides with Teriyaki Marinade. Grill slices until nicely browned and tender (5 to 10 minutes on each side, depending on the heat of the coals). Remove and let cool slightly on a cutting surface. Cut into strips and place in a serving container. Stir in the scallions. Add enough additional Teriyaki Marinade to moisten and flavor the eggplant to taste. Sprinkle with diced peppers and sesame seeds.
Per serving: 110 cal. 5 gr. fat
Yield: 4 servings
1/2 cup Onions, chopped
1/2 cup Mushrooms, chopped
1/4 cup Green peppers, chopped
1 tbsp. Garlic, minced
Water for sautéing
1 cup Eggplant, cubed
2 tbsp. Water
1 can Tomatoes, chopped (16 oz)
1 1/2 cup Water
3/4 cup Quick cooking barley (I use Pearled barley)
1/2 cup Chili sauce
1/4 cup Fresh parsley, chopped
1 tsp. Maple syrup
1 tsp. Vegetarian Worcestershire sauce
1/2 tsp. Dried marjoram
1/4 tsp. Ground black pepper
In a large no-stick frying pan over medium heat, sauté onions, mushrooms, peppers, and garlic in 1 tbs. water until softened, about 5 minutes. Add eggplant and 2 tbsp. water; sauté until softened, about 10 minutes.
Add the tomatoes (with their juice), 1 1/2 cups water, barley, chili sauce, parsley, honey (or syrup), Worcestershire sauce, marjoram, and black pepper. Bring to a boil and simmer for 20 minutes, or until barley is tender.
224 cal. 2 gr. fat
Yield: 4 servings
West African -inspired, this is a rich and very fresh-tasting stew, eclectic and
surprising in its combination of ingredients. If you have a few extra leaves of kale,
put them in; this stew can absorb lots of greens. Serve on rice, millet, or couscous,
topped with crushed peanuts and chopped scallions.
1 cup chopped onions
2 garlic cloves, minced or pressed
1 tablespoon vegetable oil
1 bunch kale or Swiss chard (4 cups sliced)
2 cups undrained canned crushed pineapple (20-ounce can)
1/2 cup peanut butter
1 tablespoon Tabasco or other hot pepper sauce
1/4 cup chopped fresh cilantro
salt to taste
crushed skinless peanuts
chopped scallions
In a covered saucepan, saute' the onions and garlic in the oil for about 10 minutes,
stirring frequently, until the onions are lightly browned. While the onions saute',
wash the kale or Swiss chard. Remove and discard the large stems and any
blemished leaves. Stack the leaves on a cutting surface and slice crosswise into 1-inch-thick slices.
Add the pineapple and its juice to the onions and bring to a simmer. Stir in the kale
or chard, cover, and simmer for about 5 minutes, stirring a couple of times, until
just tender. Mix in the peanut butter, Tabasco, and cilantro and simmer for 5
minutes. Add salt to taste, and serve.
PER 8 OZ SERVING: 225 CALORIES, 74 G PROTEIN, 12 G FAT, 25. 7 G CARBOHYDRATE, 169 MG SODIUM, 0 MG CHOLESTEROL
From Moosewood Restaurant Cooks at Home4 servings
Serve over rice.- 1 1/2 cups chopped onions
- 3 garlic cloves, minced or pressed
- 2 Tbsp. olive oil
- 1 Tbsp. grated fresh ginger root
- 1 tsp. fresh thyme (1/2 tsp. dried)
- 1/2 tsp. ground allspice
- 4 1/2 cups drained cooked black beans (3 16-ounce cans)
- 3/4 cup orange juice
- salt and ground black pepper to taste
Per 8-oz serving: 252 calories, 13.1 G fat
From Moosewood Restaurant Cooks at Home
6 Servings
Similar to gazpacho, but with all the vegetables chopped together, making it much easier to prepare.
- 4 medium-sized ripe tomatoes
- 1/2 large green pepper
- 1/2 small onion
- 1 small cucumber
- 1 clove garlic
- 1/2 tsp. hot pepper sauce
- 1 tsp. salt
- 3 tbsp. red wine vinegar
- 1/2 cup ice water
- 6 ice cubes
Place vegetables and remaining ingredients except ice in a blender or food processor and blend for about 3 seconds, until vegetables are finely chopped but not reduced to puree. Spoon soup into bowls and place an ice cube in each so it becomes very cold.
Adapted from Nikki and David Goldbeck's American Wholefoods Cuisine
4 Servings
Very fast and easy to make.
- 2-3 tbsp. water
- 1 cup thinly sliced leeks or coarsely chopped onions
- 1 tbsp. minced garlic
- 2 1/4 cups water
- 1 tbsp. instant vegetable broth powder
- 1/2 tsp. saffron threads (or 1/4 tsp. turmeric)
- 1/2 to 3/4 tsp. salt, or to taste
- 1 1/4 cups long grain white rice
- 1 cup diced carrots
- 1 cup frozen peas, defrosted, or 1 1/2 cups sliced defrosted artichoke hearts
- 1 cup frozen corn, defrosted
- 1 3/4 cups cooked red kidney beans or 1 15-ounce can, drained
- 1/2 cup diced roasted red pepper
- freshly ground black pepper to taste
Quickly sprinkle the peas, corn, kidney beans, and red pepper on top of the rice. Cover and remove from the heat. Let sit until the rice is tender and the vegetables are thoroughly heated, about 2 minutes. Add pepper to taste and additional salt if needed. Stir well and serve.
Adapted from Lorna Sass' Short-Cut Vegetarian