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Tomatoes,
garlic, and oregano or basil are common buddies in Italian
food. Beans, rice, and cheese are comfortable associates in
Mexican dishes. However, new combinations are emerging as
people seek new culinary experience to put a spark to eating,
particularly vegetarians. Here are some:
Veg. Partner
Recipes - Asparagus, Green Beans,
& Sprouts
Bean Sprouts and Veggies in a
Pancake
Pancake: Whsk together 1 c. egg substitute with 1/4 tsp.
ground coriander, 1/4 tsp. freshly ground black pepper;
then stir in 1 c. bean sprouts (fresh or canned), 2 T. minced
scallions, and 1 tsp. minced fresh ginger. Set aside.
Veggie mixture: In a large non-stick frying pan you can
use in the broiler over medium high heat, warm a tsp. of
olive or peanut oil. Then add:
1 c. snow peas
1 c. sweet red pepper strips
1 c. thinly sliced mushrooms
1 T. low-sodium soy sauce
2 minced garlic cloves.
Stir frequently, cooking for 4-5 minutes or until veggies
are tender.
Set aside; preheat broiler. Wipe out pan, add 1 tsp. oil
and warm over medium heat. Add the egg mixture, coat bottom
of pan to cover evenly. Cook for 4-5 minutes until golden
and top is almost set. Sprinkle the top of the pancake with
the veggie mix.
Broil about 5" from heat source for 2 minutes or until
egg is completely set. Cut in 4 wedges to serve. Approx.
81 calories.
Asparagus and Mushrooms
Prepare asparagus by snapping off woody ends and blanching
in boiling water for 3-5 minutes, then drain and chill.
Prepare a viniagrette by mixing:
2 T. white vinegar wine or balsamic vinegar
3 1/2 oz of olive oil
1 garlic clove, crushed
1/4 snipped chives
1/4 tsp. fresh thyme
1/4 fresh oregano
1/4 tsp. salt
Pinch of ground black pepper
Pour over asparagus and let sit for 20 minutes.
Then slice fresh mushrooms over the mix.
Green Beans and Potatoes with Zing
Parboil small white potatoes (if thin-skinned, do not peel)
until tender but not soft; drain and set aside (save the
water for another recipe so as not to waste vitamins). Cook
1 lb. fresh, uncut string beans until tender but still crisp--3-4
minutes; plunge in cold water and drain well.
Whisk together:
2 T. olive oil
2 T. balsamic vinegar
1 T. freshly squeeed lemon juice
1 crushed garlic clove
1 chopped spring onion
1 tsp. red chillie pepper flakes
1/4 tsp. salt
Coat the potatoes and beans together and chill for 2-3 hours
before serving. Sprouts
There are many varieties of sprouts that enrich recipes
with protein and the immunity enhancer, chorophyll.
Freshly picked sprouts, grown on your kitchen counter, are
best. You may buy the seeds in packages that have explicit
directions. Be sure to follow the recommendations for cleansing
the seeds in a bleach solution before preparing them in
the sprouter kit.
NK Lawn and Garden has mixtures and individually packaged
varieties. Check them out.
Vegetable Partner
Recipes - The Cauliflower, Broccoli, Cabbage Collection
Cauliflower, Raisin, and Couscous:
[A curried dish with several ingredients]
In a large non-stick frypan melt 1 T. margarine over medium
heat and add:
1/2 c. chopped onions
1/2 c. chopped celery
2 garlic cloves, minced
Cook and stir for 2 minutes. Then add:
1 tsp. ground cumin
1 tsp. ground cinnamon
1 tsp. tumeric
1/2 tsp. dry mustard
1/2 tsp. ground cloves. Then add:
1 medium head cauliflower separated into small florets;
broccoli may be substituted.
1 sweet red pepper, sliced
1/2 c. water. Cook for 5-7 minutes until tender.
then stir in 1/2 c. raisins
2 T. unsweetened shredded coconut and 1/4 c. water. Continue
to cook for 6-8 more minutes while stirring. When vegetables
are tender but not mushy, remove and stir in 2 tsp. lemon
juice mixed with 1 T. honey.
Serve over cooked couscous.
Roasted Brussels Sprouts and Squash:
Preheat Oven to 350°.
In a small bowl mix: 1/2 c. apple juice, 1 T. honey, 1/4
c. raisins, 1/2 tsp. caraway seeds, and a pinch of dry mustard.
In a 9"x13" baking dish, arrange 2 c. halved brussels
sprouts, 2. c. peeled and cubed butternut squash, 1 1/2
c. cut green beans, and 1 c. sliced carrots.
Pour the juice mixture over them and sprinkle with pecans
a T. sesame seeds, and grated coriander.
Cover with foil and roast for 25 minutes. Stir. Roast uncovered
for 15 more minutes.
Vegetable Partners
Recipes - Greens
Salad Greens Combinations:
Spring green combinations, Romaine lettuce, Bibb lettuce,
and
spinach are great candidates for the salad bed. Add thinly
sliced red
or Vidalia onion rounds, walnuts and your choice of canned
Mandarin orange sections (drained) or chopped fresh mango,
or craisins or quartered fresh figs with a few parts of
Nasturtium blossoms.
Sprinkle with balsamic vinaigrette or a mixture of herbed
olive with a tincture of balsamic vinegar.
A sliced hard-boiled egg (one per serving) may replace the
fruit.
Vegetarian Partner
Recipes - Legumes
Southwestern Black Bean Cakes
(Scrumptious little meal)
You will need: One 15-ounce can black beans, fresh tomatoes,
guacamole and seasonings.
In a food processor, place 8 cilantro leaf clusters and
2 cloves garlic and whiz until chopped. Then add rinsed
and drained black beans, 1/3 c. Mexican pepper of choice
(fresh or cooked), 2 T. olive oil, 1 tsp. cumin, 1 egg.
Blend until beans are coarsely chopped. Add plain fine bread
crumbs to consistency for forming patties.
Grill or fry ½ inch thick patties in olive oil on
both sides for approximately 8 minutes at medium heat. Serve
with a large dab of guacamole on top and sliced tomatoes
surrounding it. Serves 4.
Curried Eggs with Rice and Lentils
(There are several colors/types of lentils: the common brown
ones, yellow lentils, and the smaller red lentils can be
found in most grocery stores. Observe the cooking time on
the package.)
This recipe makes 4-5 servings.
In a large saucepan, heat 2 T. of olive oil over medium
heat. Add 1 c. chopped onion and 2 tsp. curry powder; cook
and stir for 3-5 minutes or until onion is tender. Add 1
c. uncooked basmati rice, cook and stir for 3 minutes; add
3 c. vegetable stock, canned vegetable broth, or water and
½ c. dry lentils. Bring to boil, reduce heat and
simmer, covered, for 20-25 minutes, or just until lentils
are tender and liquid is absorbed.
Meanwhile, pour 1 T. olive oil into a wok or large skillet.
Heat the wok over medium heat. Pour 3 beaten eggs into it;
lift and tilt the wok or pan until eggs form a thin sheet.
Cook without stirring about 2 minutes or just until eggs
are set. Slide out onto cutting board to cut into ¾
inch strips; set aside.
In a small bowl combine ¼ c. sour cream, ½
tsp salt, ¼ tsp. ground nutmeg, ¼ tsp. black
pepper and then stir into the rice mixture. Stir in the
egg strips until just combined. Serve sprinkles with snipped
cilantro or parsley on top.
Beans with Spaghetti Squash
You will need: 1 2 ½- to 3-pound spaghetti squash,
halved and seeded; 1 10-ounce package frozen baby lima beans
or edamame (green soy beans), 1 15-ounce can red kidney
beans, and ½ of a 7-ounce jar (1/2 c.) roasted red
sweet peppers.
Bake squash halves face down in a large Dutch oven or conventional
oven in 1" of water. Cook covered for 15-20 minutes
or until tender.
Meanwhile, in a large saucepan cook lime or soy beans according
to package directions, adding kidney bans at the last 3
minutes of cooking; drain. Return beans to saucepan, then
stir in ½ tsp. salt and roasted red papers that have
been rinsed, drained and cut into small strips. Heat through.
Dressing: Combine in a lidded container ¼ c. balsamic
vinegar, 3 T. olive oil, 1 T. honey mustard, and 2 minced
garlic cloves. Shake well and pour over warm bean mixture;
toss to coat.
You may loosen the spaghetti strands of the cooked squash
before spooning the bean mixture into each shell. Cut shells
in half again to serve 4.
[From BHG Vegetarian Cooking, 2002]
Find it at Amazon.com
Vegetable, Soybean, and Cashew
Stir-Fry
You will need: 1 package of edamame (frozen green soybeans),
a 1-inch knob of gingerroot, cashews, broccoli, carrots,
scallions, and seasonings.
Mix a broth together of ¾ c. water or vegetable
broth, ¼ c. lite soy sauce, and 1 T. cornstarch.
After coarsely chopping 2 c. red pepper into small slices
and rinsing the edamame under cold water and chopping the
ginger, heat 1 T. peanut oil in large non-stick wok or deep
skillet over high heat. Add these ingredients to 2 c. broccoli
florets, 1 c. shredded carrots and stir-fry until broccoli
is tender. Then add ½ c. unsalted roasted cashews
and 1 c. chopped scallions and stir for 2 minutes. Stir
the broth mixture into the vegetables; bring to boil, cover-stiring
frequently-for 2 minutes, or until the sauce is thickened
and bubbly.
Serve over 4 rice servings in bowl or plate.
[From MinuteMeals-Vegetarian] Serves 4.
Poached Eggs with Polenta and
Beans
(Polenta is cooked corn meal in a tube in the produce aisle
of your grocer)
Fresh salsa:
Combine: 3 medium tomatoes which have been chopped and seeded,
if desired; ½ c. canned black beans, rinsed and drained;
2 T. chopped red opion; 1 Fresh jalapeno pepper, sseeded
and finely chopped. Set aside.
Unwrap the polenta and cut into 12 slices. Fry in 1 T.
olive oil over medium heat for 14-16 minutes or until lightly
browned on both sides.
Poach 4 eggs according to your preferred style.
Assemble in a shallow bowl for each person first the salsa
mixture as a bed, then arrange 3 polenta slices, and a poached
egg in the middle on top. Garnish with sprigs of cilantro
or parsley.
[From BHG Vegetarian Cooking, 2002] Find it at Amazon.com
Black Beans and Eggplant on Pizza
You basically need: 2 c. cooked black beans, 3 small Japenese
eggplants, pizza crust, 3 oz. goat cheese, 1 tomato, little
onions, cheeses.
Beans: Use 1 can (2 cups) black beans (cooked) or prepare
1 c. dried washed black beans by soaking overnight, then
drain and place in a 2-qt. saucepan, cover with cold water.
Bring water to boil over high heat, then reduce heat to
low, partially cover pan, and simmer for 1 1/2 -2 hours
till tender. Then drain well.
Eggplant: Preheat broiler, coat large baking sheets with
no-stick spray. Slice 3 small eggplants lengthwise. Springkle
with minced garlic or garlic powder and freshly ground pepper.
Broil for 3 minutes; turn over and broil for another 4 minutes
until tender.
Preheat oven to 475° . Prepare Boboli pizza crust, or
your choice, with 3 oz. crumbled goat or feta cheese. Top
with eggplant, diced tomato, 1/2 c. chopped scallions or
spring onions, and beans.
Sprinkle with mozzarella or Parmesan cheese and drizzle
with 1 T. olive oil.
Bake for 6-8 minutes or until the cheese is golden and slightly
melted.
Vegatable
Partner Recipes - The Squash Collection and Carrots
Butternut squash Stuffed with
Wild Rice
Preheat oven to 375°
Halve the squash lengthwise; remove and discard the seeds.
Place face down in 1" water in a baking dish and bake
for 45 minutes or until just tender. Flip over and sprinkle
1/2 tsp. of no-salt herb blend.
While it is baking, mix 1/2 c. fresh bread crumbs, 1/2
tsp. dried thyme, and 2 tsp. margarine in a non-stick frying
pan over medium heat for 4-5 minutes or until golden brown.
Set aside in a small bowl.
Cook 1 c. wild rice acording to package directions.
In same pan cook 1 c. sliced mushrooms, 1/2 c. chopped celery,
and 1/2 c. chopped sweet peppers for 4-5 mintues until tender.
Stir in the cooked wild rice and 1/4 c. low-sodium vegetable
stock and cook for 2 minutes. Remove from heat and stir
in 1/4 c. nonfat or low-fat sour cream and 1 T. grated parmesan
cheese.
Spoon the filling into the squash cavities. Sprinkle with
the bread crumbs and bake for 10-15 minutes.
Carrot and Zucchini Puff
Preheat oven to 350° and coat a 4-quart baking dish
with vegetable spray.
In a large bowl mix:
5 c. shredded carrots
2 c. shredded zucchini
2 c. chopped scallions
2 c. egg substitute
1/4 c. packed brown sugar or 2 T. honey
2 T. grated orange peel
4 tsp. grated fresh ginger
1/4 tsp grated nutmeg
Bake in prepared dish for 1 hour, or until puffed and golden
and a knife inserted in center comes out clean.
Carrot and Peanut Soup
To 2 c. vegetable stock or broth add 1 1/2 c. shredded carrots,
1/4 tsp. cumin, 1/4 tsp. minced fresh basil, 1/4 c. chopped
onion, and 2 minced garlic cloves and simmer for 8-10 minutes
until carrots are soft. Stir in 2 T. smooth peanut butter
and simmer for 2 more minutes. Add 1/2 low-fat sour cream
and stir until well mixed. (Mashed potatoes may be added
to thicken soup.)
Serve with broccoli florets, steamed until tender (Only
partially cover broccoli while steaming to preserve the
bright green color.)
Vegetable Partner
Recipes - The Tomato Collection
Tomato, Avocado, Onion, Limes,
Cilantro, & Corn
This tasty combination crosses Latin culture and is popular
with all Americans. Here we will combine them into a delicious
toastado.
Guacamole: After peeling 4 ripened avocados and llifting
them from the large seed, chop the meat of 2 into 1/2"
chunks and mash the rest. Combine with 1/2 c. diced red
onion, 1 garlic clove, 1/2 c. chopped cilantro, 2 T. fresh
lime juice, and season with a pinch of salt, cumin, and
dried red chile flakes. Mix together gently, cover, and
let sit for a couple hours.
Homemade Corn Tortillas: [This recipe is in the Wrap feature
because of their versatility]
You may use store-bought tortillas and quickly heat them
in a lightly oiled skillet just before loading them with
the goodies.
Preparing the Toastado: Once the tortillas are ready, spread
a thick layer of Guacamole edge to edge. On top of that,
add finely chopped or shredded green lettuce or spinach.
Then a layer of finely chopped fresh tomatoes. Some will
wish to top with a dab of sour cream or hot sauce. Others
will want to make a double decker. Whichever, it is a plateful.
Enjoy.
Eggplant, Tomatoes, Onions, and
Sunflower Nuts
You will need: 1 large eggplant, 2 large tomatoes, 1 or
2 large onions, seasoned stewed chopped tomatoes, 1/2 c.
sunflower seeds.
Peel eggplant and slice into 3/8" crosswie slices.
Soak in cool salt water (1 tsp./qt) for a 1/2 hour to reduce
the bitterness of the acid in the vegetable. Remove and
dry with paper towel. Dip each slice in beaten egg and coat
with seasoned bread crumbs; fry until light brown and tender
in olive oil.
In the meantime, prepare slices of large round tomatoes
of equal number to the number of eggplant slices. Do the
same with a large onion or two. Toast 1/2 c. of sunflower
seeds in 200° F oven for 20 minutes.
In an oiled round or oblong casserole dish, stand alternating
eggplant, tomato, and onion slices; sprinkle 1/2 can of
seasoned chopped stewed tomatoes over them followed by sunflower
seeds.
Bake for 1/2 hour at 350°F.
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