Easy as 1-2-3 - simple vegetarian recipes to make for dinner with sauces, beans, rice, potatoes, and vegetables

Vegetarian Times, Feb, 1999 by Nava Atlas

Just before draining, add beans to water and cook briefly to heat them. Drain mixture well and transfer to serving bowl. Stir in marinara sauce and serve warm.

Per serving: 363 cal.; 186 prot.; 4g total fat (3g sat. fat); 68g card.; 9mg chol.; 800mg sod.; 11g fiber

Grilled Polenta with Black Bean Sauce

4 SERVINGS DAIRY-FREE (30)

Black bean soup or chili makes a marvelous ready-made sauce for polenta or cooked grains.

16-oz. tube polenta
2 Tbs. olive oil
16-oz. can natural black bean chili or
  black bean soup

Drain polenta well and cut into 12 equal slices. In griddle pan, heat oil over medium heat. Arrange polenta slices on griddle. Cook on both sides until golden brown, about 5 minutes each side.

Meanwhile, heat chili in a small saucepan. To serve, arrange 3 slices of polenta on each of 4 plates and spoon a generous amount of the sauce over them.

Per serving: 252 cal.; 8g prot.; 10g total fat (2g sat. fat); 34g carb.; 2mg chol.; 273mg sod.; 7g fiber

Pizza Potatoes

4 SERVINGS LACTO (30)

Serve these potatoes with steamed broccoli and a large tossed salad.

4 large baking potatoes
1 cup marinara sauce or more
  as needed
1 to 1 1/2 cups grated part-skim
  mozzarella cheese

Bake or microwave potatoes until tender. When cool enough to handle, cut each in half lengthwise. Fluff inside of each potato half with a fork.

Preheat oven to 400 [degrees] F. Spread about 2 tablespoons of sauce on each potato half, followed by 2 to 3 tablespoons grated cheese.

Bake until cheese is bubbly, about 10 minutes. Serve right away.

Per serving: 344 cal.; 18g prot.; 4g total fat (1g sat. fat); 17g card.; 0 chol.; 606mg sod.; 46 fiber

Chinese Stir-Fry

4 SERVINGS DAIRY-FREE (30)

The interesting Asian-style vegetable melanges in the frozen vegetables section are great to have on hand when you crave a quick stir-fry but don't feel like chopping. Serve with hot cooked rice or noodles and raw carrot and celery sticks.

2 (16-oz.) pkgs. Asian-style (sometimes
labeled Oriental: or Japanese-style)
frozen mixed vegetables

1/4 cup bottled stir-fry sauce or to taste

1 lb. firm or baked tofu, drained and cut
into strips

Steam vegetables in a stir-fry pan or wok with about 1/2 inch of water, covered, until completely thawed. Drain well and transfer back to stir-fry pan. Stir in sauce and stir-fry over medium-high heat until vegetables are tender-crisp. Add tofu strips and toss gently. Cook just until heated through, then serve right away.

Per serving: 188 cal.; 15g pros.; 4g total fat (16 sat. fat), 17g card.; 0 chol.; 202mg sod.; 6g fiber

Thai Broccoli and Tofu

4 SERVINGS DAIRY-FREE (30)

Serve with long noodles (such as udon, soba or linguine) seasoned with sesame oil, Soy sauce and red bell pepper strips.

2 large crowns broccoli, cut into
  bite-size florets
1 lb. firm or extra-firm tofu,
  well-drained and cut into
  thin strips
3/4 cup spicy Thai peanut sauce,
  preferably reduced-fat
Salt to taste

Steam broccoli florets in a stir-fry pan or wok with about 1/2 inch of water, covered, until tender-crisp, about 3 minutes.