 My daughter has been a vegetarian for many years. So, I learned to cook low-fat vegetarian meals. She also introduced me to tofu and seitan. Tofu now comes in a low-fat version that is quite good. A trick with tofu is to freeze it, then defrost. Squeeze all the liquid out of it, crumble, and use in recipes calling for ground meats. Seitan is a wonderful product found in most health food stores. It is basically the gluten in flour cooked and sometimes shaped. I have successfully used seitan as a meat substitute in many recipes. Eating vegetarian meals two to three times a week helps greatly in living a low-fat lifestyle!
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Black Bean-Orzo Salad2 cans black beans, rinsed and drained or 4 cups freshly cooked black beans 1 sliced ripe olives, drained 2 medium tomato, seeded & chopped 1/4 cup chopped green onion 1/4 cup chopped fresh cilantro 2 tablespoons olive oil, or vegetable oil 2 tablespoons lime juice 1 teaspoon ground cumin 1/4 teaspoon pepper 1/8 teaspoon salt 1 1/2 cups cooked pasta, orzo 4 cups fresh spinach Mix beans, olives, tomatoes, onions and cilantro in large bowl. Mix oil, lime juice, cumin, pepper and salt; toss with bean mixture. Stir in pasta. Let stand for 1 hour to blend flavors. Serve at room temperature as a side dish or on spinach
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Caribbean Black Beans and Rice2 teaspoons vegetable oil 1/2 cup red onion, finely chopped 1/2 cup orange juice 1/4 cup lime juice 1/4 tablespoon chopped fresh cilantro 1/2 teaspoon ground red pepper, (cayenne) 1 red bell pepper, finely chopped (1 cup) 1 papaya, peeled, seeded and diced 2 cloves garlic, finely chopped 4 cups black beans, cooked, rinsed and drained 5 cups hot cooked rice Heat oil in 10-inch skillet over medium heat. Add all ingredients except beans, rice, papaya and cilantro. Cook about 5 minutes, stirring occasionally, until bell pepper and red onions are crisp-tender. Add papaya and cilantro. Cook 1 minute. Stir in beans. Cook about 5 minutes or until hot. Serve with rice.
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Chick Peas with Garlic and Green Chilies8 cloves garlic, chopped 1/2 teaspoon cumin seeds 6 vegetable broth 2 tomato paste, mix with 1/4c water 30 ounces garbanzo beans, cooked 2 whole potatoes, peeled and diced 1 cup water 1 teaspoon salt 4 Anaheim chili peppers, chopped 1 teaspoon cumin powder 1/2 teaspoon lemon juice 1/8 teaspoon cayenne Saute cumin seeds and garlic in stock or sherry for a few minutes, then add diluted tomato paste and cook one minute longer. Add garbanzos, water, potato, salt, chilies, ground cumin, lemon juice and (optional) cayenne pepper. Simmer 20 minutes. Serve with bread or tortillas.
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Grilled Vegetable Tostadas w/ Two SalsasTomatillo Salsa 1 tablespoon olive oil, medium, chopped 2 garlic cloves, large, minced 1 pound tomatillo, husked and quartered 2/3 cup vegetable broth 1 onion, chopped Tomato-Chili Salsa 2 dried ancho chiles 1 1/2 pounds tomatoes 2 green onions, finely chopped 1 garlic clove, minced 3 tablespoons cilantro, chopped 3/4 teaspoon sugar 1/2 teaspoon cumin Grilled Vegetables 1 tablespoon olive oil 6 garlic cloves 1 1/2 teaspoons chili powder 3 zucchini, large, cut on diagonal 2 red bell peppers, cut in strips 1 eggplant, halved and cut crosswise in 1/4" slices 12 oyster mushrooms 1 onion, cut in rounds Tomatillo Salsa: Saute onion and garlic in oil. Add tomatillos and saute 3 minutes. Add broth, reduce heat and simmer until thick. Process. Season to taste with tobasco. Tomato-Chili Salsa: Place chilis in bowl. Cover with hot water and soak about 20 minutes. Drain. Cut open, scrape out seeds, cut off stems and coarsely chop. Blanch tomatoes and peel and squeeze out seeds. Chop. Combine chilies and 3/4 cup tomatoes in processor and puree. Transfer to bowl. Mix in remaining tomatoes, green onions, cilantro, garlic, sugar and cumin. Grilled vegetables: Mix minced garlic with oil, chili powder and salt. Brush vegetables with oil and grill until done. Fry or bake corn tortillas until crisp. Arrange grilled vegetables on top and garnish with salsa and with guacamole if desired
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Grilled Zucchini Lasagna w/Roasted Red Pepper Sauce2/3 cup Vegetable Broth, (approximately) salt and pepper, and a pinch of cayenne 6 medium zucchinis 2 to 1 teaspoon extra-virgin olive oil 9 lasagna noodles, cooked 20 basil leaves 4 large red bell peppers 1 tablespoon olive oil 1 onion, chopped 3 cloves garlic, chopped 3/4 cup bread crumbs 1 tablespoon balsamic vinegar 1/4 teaspoon saffron, soaked in 1 tablespoon hot water Roast, peel and core red bell peppers. Heat oil in large nonstick skillet. Cook the onion and garlic over medium heat until soft but not brown. Combine peppers, onion mixture and bread crumbs in a food processor and puree to a smooth paste. Add the vinegar, saffron and enough vegetable stock to obtain a thick sauce. Correct seasonings adding salt, pepper, cayenne and vinegar to taste. Sauce should be very highly seasoned. Cut zucchinis lengthwise into 1/4" slices. Lightly brush with olive oil and grill until limp (or broil). Preheat oven to 350 degrees. Spray 8 x 11" baking pan with olive oil spray. Spread 3 lasagna noodles over bottom. Arrange 1/3 of zucchini strips over noodles. Arrange 1/4 of basil leaves on top and spread with 1/3 sauce. Make second and third layer in this fashion. Bake for 30 to 40 minutes or until thoroughly heated.
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Hot and Sour Szechwan Eggplant8 to 6 Japanese eggplants sliced in 1/2 inch rounds 2 to 1 tablespoon sesame oil 6 cloves garlic, finely chopped 1/4 cup soy sauce 1/4 rice vinegar 1/2 cup vegetable stock 1 teaspoon to 1 tablespoon tobasco sauce, (to taste) 1 tablespoon cornstarch 1 large red bell pepper, chopped 2 to 1 tablespoon minced ginger 8 rehydrated dried shitakes, or cloud ears, sliced sliced green onions and cilantro for garnish
In large bowl, toss eggplant with oil. Heat wok or large skillet on high until just smoking. Add eggplant, stir for 2 minutes, add garlic. Cover wok and lower heat to medium high. Let eggplant steam for 5 to 10 minutes, stirring occasionally until eggplant is light brown. In large cup, combine soy, vinegar, stock, hot sauce and cornstarch. Add peppers, ginger and mushrooms to wok and cook for 5 minutes until eggplant is tender. Reduce heat to medium, stir in liquid ingredients and stir until thick. Garnish with green onions and cilantro
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Italian Cabbage & Bean Soup1 teaspoon olive oil 1/2 cup chopped onion 1/2 cup chopped celery 1/2 cup sliced carrot 1 garlic clove minced 1 1/2 cups shredded green cabbage 1 cup diced tomatoes w/liquid 1 cup cooked white beans 2 packets instant onion broth and seasoning mix 1 tablespoon chopped parsley freshly ground black pepper
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Pasta e' Fagoli1/2 cup dry cannellini beans soaked over night 1 teaspoon olive oil 2 large garlic cloves minced 1 large onion chopped 1 rib celery chopped 1 carrot chopped 3 cans. chicken broth 1 bay leaf 2 teaspoons dried oregano 1/2 teaspoon cracked pepper 4 ounces small shells 1 14 oz. can tomatoes, chopped 1 tablespoon dried basil Parmesan cheese Drain beans. In large saucepan over medium high heat, heat oil. Add garlic, onion, celery and carrot. Cook 5 minutes until tender. Add beans, broth, bay leaves, oregano and cracked pepper. Simmer 1 hour or until beans are tender. Prepare pasta. Add tomatoes and basil to beans. Simmer 15 minutes. Stir in pasta and cook 3 minutes. Serve with cheese.
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Polenta w/ Wild Mushroom Sauce1 1/3 cups yellow cornmeal 1/2 teaspoon salt 4 cups water 1 tablespoon olive oil 2 garlic cloves minced 2 thyme sprigs 1 rosemary sprig 6 1/2 cups thinly sliced shitake mushrooms, (about 1 lb.) 1 cup canned crushed tomatoes 1/3 cup dry white wine 3 tablespoons balsamic vinegar 1/8 teaspoon salt 1/8 teaspoon pepper 2 tablespoons chopped parsley 3 tablespoons grated parmesan Place cornmeal and 1/2 teaspoon salt in saucepan. Gradually add water stirring constantly with whisk. Bring to a boil, reduce heat to medium and cook 15 minutes stirring frequently. Spoon into 8 1/2 x 4 1/2 inch loaf pan coated with cooking spray. Press plastic wrap onto surface. Chill 2 hours until firm. Heat oil in skillet. Add garlic, thyme sprigs, rosemary sprig. Cook 3 minutes until garlic begins to brown. Stir in mushrooms and next 5 ingredients. Bring to a boil. cover, reduce heat and simmer 15 minutes. Discard thyme and rosemary. Add parsley, cook uncovered 5 minutes. Saute polenta in frying pan coated with cooking spray until golden (or spray with cooking spray and bake in hot oven until golden and crisp on outside). Serve with mushroom sauce.
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Red Beans and Rice1 onion, chopped 5 cloves garlic, chopped 3 stalks celery, chopped 2 green bell peppers, chopped 2 cups tomatoes, crushed 3 14 oz. cans red beans, rinsed and drained 2 tablespoons cajun seasoning 6 cups cooked rice tabasco sauce, to taste black pepper, to taste Cook onion, garlic, peppers and celery in liquid until soft. Add tomato and seasoning to taste, and simmer about 10 minutes. Add beans and simmer another 10 minutes. Serve over cooked rice.
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Risotto w/Artichoke Hearts & Red Bell Peppers2-3 cups vegetable broth 1/2 small red bell pepper, cut julienne 1/2 cup artichoke hearts, cooked 1 teaspoon olive oil 1 onion, minced 1 cup arborio rice 1/3 cup dry white wine 1/4 cup Parmesan cheese 1 tablespoon minced parsley Heat broth to near boil and keep hot in saucepan. Cook bell pepper and artichoke hearts in 2 tbs. broth. Remove. Cook onion in 2 tbs. broth until softened. Add oil and rice and cook 1 minute. Add wine. Cook until wine is almost gone. Add broth just to cover rice. Cook and stir over medium heat until broth is absorbed. Add more broth and continue cooking broth down and adding new broth until rice is just done (about 20 minutes). Add vegetables and cook to heat done. Stir in parmesan and parsley before serving.
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Spaghetti with Eggplant Sauce1 tablespoon olive oil 1 small onion, chopped 1 large garlic clove, minced 1/2 green bell pepper, cubed 1 pound eggplant, peeled, cubed 2 pounds tomatoes, cubed 1/2 cup dry red wine 2 tablespoons fresh basil, (or 1 teaspoon dry) 2 tablespoons fresh oregano, (or 1 teaspoon dry) salt and pepper to taste 12 ounces spaghetti, cooked In a large saucepan, heat olive oil over medium heat. Add onion and garlic; cook until onion is soft. Stir in bell pepper, eggplant, tomatoes, wine, basil, and oregano. Season with salt and pepper, if desired. Reduce heat, cover and simmer 30 minutes. Serve sauce over noodles.
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Spaghetti with White Bean Sauce1 tablespoon olive oil 2 cloves garlic, minced 1 red onion, very finely chopped 1/2 red bell pepper, cut into 1/4" dice 3 stalks celery, cut into 1/4" dice 1 cup cooked white beans, (navy or Great Northern) 1 cup vegetable stock 1/4 cup finely chopped flat-leaf parsley 1/2 teaspoon hot pepper flakes, (optional) salt and freshly ground black pepper 10 to 8 ounces fresh spaghetti 2 to 1 ounce grated Parmesan or Romano cheese Heat olive oil in non-stick frying pan. Add garlic, onion, bell pepper, and celery and cook over medium heat until soft. Stir in white beans and add vegetable stock, half the parsley, the pepper flakes (if using) and salt and pepper to taste. Simmer until beans are quite soft. Coarsely mash half the beans with a fork. Cook spaghetti until al dente. Drain well. Transfer spaghetti and bean sauce to a large shallow bowl and mix well. Sprinkle the spaghetti with remaining parsley and serve at once with freshly grated cheese on top.
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Spicy Black Beans & Rice1 pound black beans 2 large garlic cloves, minced 1 bay leaf 1 1/2 teaspoons dried oregano 3 cups chopped onion 2 green bell peppers, chopped 1/2 teaspoon dried hot red pepper flakes 1 tablespoon chili powder 28 oz. can italian tomatoes, drained & chopped 1/3 cup finely chopped cilantro red-wine vinegar to taste cooked rice In kettle combine beans, garlic, bay leaf, oregano, onion, bell peppers, spices and 8cup chicken or beef broth. Simmer for 3 hours, or until beans are tender. Stir in tomatoes and simmer, uncovered 1 hour longer, or until very thick. Stir in cilantro and vinegar. Serve over rice and garnish with onion and low fat sour cream.
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Spicy Hot Tofu & Rice2 tablespoons fermented black beans, rinsed 3 cloves garlic minced 1 tablespoon soy sauce 1 tablespoon rice wine or sherry 1 teaspoon sugar 1 tablespoon sesame oil 1 tablespoon ginger minced 3 tablespoons green onion minced 14 ounces firm tofu cubed 1 tablespoon hot chili paste 1 cup vegetable stock 1 tablespoon cornstarch, mixed with 2 tablespoon water 6 cups cooked rice cilantro for garnish Mash black beans with garlic, soy, wine and sugar. Heat oil in wok. Add black bean paste, ginger and green onion. Add tofu and turn gently. Add chili paste and stock. Cover and cook for 3 to 4 minutes. Stir in cornstarch mixtures. Serve over rice.
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Tofu Ravioli1/2 pound firm tofu 2 tablespoons teriyaki sauce 2 tablespoons seasoned rice vinegar 1/4 cup sliced scallions 20 wonton wrappers 1 1/2 teaspoons oil 1 cup finely chopped onion 2 garlic cloves minced 1 teaspoon minced ginger 1 1/2 cups vegetable broth 1/4 cup sherry 1 teaspoon cornstarch 1 teaspoon sesame oil Mash tofu with fork. Add teriyaki, vinegar and scallions. Let stand 15 minutes. Drain and reserve marinade. Brush a wonton skin with water and top with equal amounts of tofu mixture. Place remaining skins over tofu mixture. Use tines of fork, press edges together to seal. Set aside. Heat oil in wok and add onions, garlic and ginger. Cook until onions are transparent (about 1 minute). Combine broth, reserved marinade, sherry, and sesame oil, stirring to dissolve cornstarch. Stir into onion mixture and cook until comes to a boil. Add wontons 1 at a time, cover and simmer 5 minutes. Mix cornstarch with a little water and add to broth to thicken.
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