Vegetarian Recipes for Busy People - Recipe - Brief Article

Nutrition Health Review, Wntr, 2001 by Debra Wasserman, Charles Stahler

Meatless Meals for Working People: Quick and Easy Vegetarian Recipes, by Debra Wasserman and Charles Stahler, shows how to prepare vegetarian dishes within a hectic schedule. A sampling of recipes from the 192-page book include main dishes, lunch ideas, beverages, and salads. Stahler and Wasserman are co-directors at Vegetarian Resource Group, Baltimore, and the founding editors of Vegetarian Journal.

RIGATONI COMBINATION

(Serves 6)
1/3  pound rigatoni shells,
 macaroni, or other pasta
1 onion, chopped
1 clove garlic, minced
1/2 green pepper, chopped
2 teaspoons olive oil
8-ounce can tomato sauce
16-ounce can kidney beans,
 drained
1 teaspoon soy sauce or tamari
 (optional)
1/2 teaspoon chili powder
Black pepper to taste

Cook pasta according to package instructions. Saute, onion, garlic, and green pepper in oil 4 to 5 minutes or until soft. Stir in tomato sauce, kidney beans, soy sauce, chili powder, and black pepper. Simmer several minutes. Drain pasta when done and stir into sauce. Serve as is, or add 1/2 cup crumbled tofu to each serving to make a lasagna-like dish. Add hot sauce if desired.

Total calories per serving: 181. Fat: 2 grams. Total Fat as % of Daily Value: 3%. Protein: 8 grams. Iron: 3 mg. Carbohydrate: 33 grams. Calcium: 36 mg, Dietary fiber: 6 grams.

BLENDED FRUIT DRINK

(Serves 4)
3 ripe bananas, sliced
6 strawberries
4 cups chilled orange juice

Blend all the ingredients in a blender and serve.

Total calories per serving: 195. Fat: 1 gram. Total Fat as % of Daily Value: 2%. Protein: 3 grams. Iron: 1 mg. Carbohydrate: 48 grams Calcium: 29 mg. Dietary fiber: 2 grams.

CRANBERRY SALAD

(Serves 12)
12 ounces fresh or frozen
 cranberries
1/2 cup orange juice or apple
 juice
1 cup raisins
1 cup shredded coconut
2 stalks celery, chopped finely
1 apple, chopped finely
1/4 cup chopped walnuts
 (optional)

Blend cranberries, juice, and

raisins together in a blender. Pour into a large bowl and add coconut, celery, apple, and walnuts if desired. Toss well before serving.

Total calories per serving: 102. Fat: 3 grams. Total Fat as % of Daily Value: 5%. Protein: 1 gram. Iron: 1 mg. Carbohydrate: 20 grams. Calcium: 14 mg. Dietary fiber: 2 grams.

RATATOUILLE

(Serves 4)
1/2  cup vegetable broth
3 large ripe tomatoes, chopped
1 large zucchini, chopped
1 small eggplant, cubed
1 large green pepper, chopped
1 large onion, chopped
2-3 cloves garlic, minced

In a large frying pan, saute, the tomatoes, zucchini, peppers, onions, and garlic in broth over low heat for 15 minutes. Serve warm over a bed of rice or a slice of bread.

Total calories per serving: 81 Fat: 1 gram. Total Fat as % of Daily Value: 2%. Protein: 3 grams. Iron: 1 mg. Carbohydrate: 18 grams. Calcium: 36 mg. Dietary fiber: 3 grams.

VEGETARIAN CHILI

(Serves 6)
1 tablespoon oil
1 large onion, chopped
3 cloves garlic, minced
1 large pepper, chopped
3 cups water
1 cup kidney beans (pre-cooked
 or canned)
4 large ripe tomatoes, chopped
1 cup corn kernels (fresh, frozen,
or canned)
1 teaspoon salt
1 teaspoon chili powder
 Pepper to taste

In a large pot, saute, the onion, garlic, and green pepper in oil over medium heat until the onion is soft. Add water, kidney beans, tomatoes, corn, salt, chili powder, and pepper. Cook 25 minutes longer.

Variations: Add hot peppers, other vegetables such as carrots and celery, or add 2/3 cup bulgur (cracked wheat). Pinto beans may be used instead of kidney beans.

Total calories per serving: 118. Fat: 3 grams. Total Fat as % of Daily Value: 5%. Protein: 5 grams. Iron: 1 mg. Carbohydrate: 15 grams. Calcium: 28 mg. Dietary fiber: 5 grams.

SWEET RAINBOW
DELIGHT

(Serves 6)
3 apples, grated
3 carrots, grated
1/3 cup shredded coconut
1/2 cup raisins

Toss all the ingredients together in a bowl and serve.

Variation: Add chopped dates instead of raisins.

Total calories per serving: 116. Fat: 2 grams. Total Fat as % of Daily Value: 3%. Protein: 1 gram. Iron: 1 mg. Carbohydrate: 26 grams. Calcium: 21 mg. Dietary fiber 3 grams.

SPAGHETTI AND
VEGETABLE SAUCE

(Serves 4)
Cook 1 pound of spaghetti and
drain.

Sauce:
2 teaspoons oil
1 large onion, chopped
2 cloves garlic, minced
15-ounce can tomato sauce
6-ounce can tomato paste
1 small zucchini, sliced
2 carrots, chopped
1 cup mushrooms, sliced
Italian seasoning, salt, and
 pepper to taste

Saute, onion and garlic in oil in a large pot over low heat for 5 minutes. Add sauce, paste, vegetables, and seasoning. Cook 20 minutes longer. Serve warm over cooked pasta.

Total calories per serving: 529. Fat: 5 grams. Total Fat as % of Daily Value: 8%. Protein: 18 grams. Iron: 8 mg. Carbohydrate: 104 grams. Calcium: 65 mg. Dietary fiber: 7 grams.

CORN FRITTERS

(Serves 6)
2 cups corn kernels (fresh,
frozen, or canned and drained)
1 cup flour
1 1/2 tablespoon cornstarch
1 1/4 cups water
1 tablespoon oil

Mix all the ingredients (except oil) in a medium-sized bowl. Pour batter into a lightly oiled frying pan over medium heat and fry for 3 to 5 minutes. Turn fritters over and continue frying for 3 minutes longer. Serve warm.