Healthy Vegetarian Recipes

1 quart (4 cup servings)

Ingredients

7 lbs. Pumpkin
? tsp. salt

Instructions

Preheat oven to 375. Halve pumpkin crosswise and scoop out seeds and strings. Place pumpkin halves on a large baking sheet with the cut side facing up (like a cup). Bake, uncovered, for two hours, or until fork tender. Remove from oven and cool. Scrape pulp from shells and puree in a food processor. Add salt. Use immediately in any recipes calling for pumpkin puree or freeze for future use.

145 Calories; 1g Fat (3% calories from fat); 6g Protein; 36g Carbohydrate; 0mg Cholesterol; 139mg Sodium

Ingredients

1/2-cup of Hellmann’s cholesterol free mayonnaise
1/2-cup of sliced green onions
2 tbsp. Chopped parsley
2 tsp. Lemon juice
1/2-tsp. Sugar
1/2-tsp. Salt
1/2-tsp. Pepper
1 1/2-cup 4 Oz. Shell macaroni, cooked and drained
1 cup cooked broccoli flowerets
1/2-cup cooked sliced carrots

Instructions

In large bowl, stir first seven ingredients until smooth. Add remaining ingredients: toss to coat well. Cover; chill. Makes 4cups, with 140 calories per 1/2-Cup serving.

Ingredients

1/2-cup fresh broccoli flowerets
1/2-cup fresh cauliflower flowerets
1 tbsp. vegetable oil
3 tbsp. white wine vinegar
1/2-tsp. freshly ground pepper
Lettuce leaves (optional)
1 sm. sweet red pepper, seeded and chopped
1/2-tsp. salt
1/2-cup water
1/8-tsp. garlic powder

Instructions

Wash broccoli and cauliflower; combine with water in a 1 1/2-quart casserole. Cover with heavy-duty plastic wrap and microwave on HIGH 4 to 6 minutes or until vegetables are crisp-tender. Drain well. Add sweet red pepper, tossing gently. Set aside. Combine oil, white wine vinegar, salt, freshly ground pepper and garlic powder in a jar; cover tightly and shake vigorously. Pour vinegar mixture over vegetable mixture; toss gently. Cover and chill at least 30 minutes. Serve salad on lettuce leaves if desired.

Yield: 4 servings (50 calories per ?-cup serving).

Ingredients

1/2 cup thin sliced scallion
2 med. zucchini cut into 2 in.. julienne strips
2 med. yellow squash, cut into 2 in. julienne strips
1 med. red bell pepper, chopped fine

Instructions

Dry saut? onion over medium-high heat til soft. Add zucchini, squash & pepper and salt & pepper to taste & cook til vegetables are tender-about 5 min. This recipe is adapted from Gourmet magazine.

Serving Information: Servings: 4 - Fat: 0.23g - Calories: 50

Ingredients

1 tsp lemon pepper
1/2 tsp grated lemon peel
3 tsp fresh lemon juice
1/2 lb asparagus
1 lb baby carrots

Instructions

Wash baby carrots and bring to a boil in a small pot. Reduce heat, cover and simmer until carrots are easily pierced with a fork. Drain and rinse carrots. Cut tough ends off asparagus and rinse. Heat ? inch of water in a skillet to boiling. Place asparagus in skillet. Boil for 1-3 minutes. Rinse, drain and re-rinse asparagus. Combine carrots with asparagus. Spray or drizzle vegetables with lemon juice, then add lemon pepper. Use grated lemon peel for garnish. Serves 2.

Serving Suggestions: Serve hot as a side dish with grilled chicken or turkey breast.

Per Serving Information: Calories 53.6; Fat 0.4g.

Ingredients

6 medium potatoes
1 tbs. olive oil
1 tbs. paprika
2-4 tsp. cayenne powder
1/2 tsp. pepper

Instructions

Cut potatoes into wedges, sticks, or slices. Spray cookie sheet or baking pan with a bit of oil. Place potato pieces in a plastic bag and toss with spices and half of the oil. Bake at 350 F for about 45 minutes, turning often and brushing occasionally with the remaining oil. Broil about 5 minutes, turning after 3 minutes.

Serving Information - Servings: 4 ?Fat: 4 g ?Calories: 185 ?Fibre: 4.3 g

Serving Suggestion:For regular fries, replace spices with 1 tsp. (5 ml) of salt.

6 servings

Ingredients

6 med. potatoes peeled and cooked whole
6 whole hard-boiled egg whites - chopped
2 stalks celery -- sliced thin
1/2 cup bell peppers - chopped
1/2 cup onions - chopped
1 1/2 cup fat-free mayonnaise
1 tbs. white vinegar
1/2 cup prepared mustard - prepared
1/2 cup pickle relish
1 1/2 tsp. salt
1/2 tsp. black pepper

Instructions

In a covered saucepan, cook potatoes in boiling water for 20 minutes. Peel and cube them. Let chill overnight. In a covered saucepan, cook eggs for 15 minutes. In a mixing bowl, combine, egg whites, celery, peppers, onions, mayonnaise, vinegar, mustard, relish, salt, and black pepper until thoroughly combined. Then, add potatoes. Chill for 6 to 24 hours.

201 Calories; 0g Fat (0% calories from fat); 7g Protein; 43g Carbohydrate; 0mg Cholesterol; 1406mg Sodium

6 servings

Ingredients

2cups water - boiled
2 tsp. Salt
1cup long-grain white rice -- uncooked

Instructions

In a saucepan, bring water to a boil, about 10 minutes. Stir in salt. Then, add rice. Reduce heat and cover for 20 minutes, or until all water is absorbed. Fluff lightly with a fork.

112 Calories; less than one gram Fat (2% calories from fat); 2g Protein; 25g Carbohydrate; 0mg Cholesterol; 714mg Sodium

Notes: The above recipe is for 6 servings or 4 cups total. For 3 cups water to 1 1/2 cup uncooked rice is equal to 8 servings or 6 cups total. For 1 cup water to half cup uncooked rice is equal to 4 servings or 2 cups total. For half cup water to 1/4 cup uncooked rice is equal to 2 servings or 1 cup total.

Serving Suggestion:Serve with desired dish.

Ingredients

2 lbs. Sweet potatoes, cut into chunks
1/2 cup toasted pine nuts
3 cloves garlic, peeled and coarsely chopped
1 Tbsp. chopped fresh rosemary, or 1/2 Tbsp. dried
2 tbsp. chopped parsley
2 Tbsp. olive oil
1 tsp. salt
1/2 tsp. black pepper

Instructions

In casserole dish, combine sweet potatoes, garlic, rosemary and olive oil. Toss to coat. Bake at 375 degrees (F) for 45-50 minutes, turning occasionally. Just before serving, sprinkle with pine nuts, parsley, salt and pepper. Serves 6.

Serving Suggestion: Serve as a side dish to accompany a poultry entr?e.

Per Serving Information: Calories, 234; Protein 4 g; Vitamin A, 30,430 IU.

4 servings

Ingredients

3 slices Veggie bacon, cooked and crumbled
1/2 cup onions, chopped
32 oz. pinto beans, canned, drained
1/2 cup ketchup
4 tbsp. brown sugar
4 tsp. prepared mustard
2 tsp. Worcestershire sauce

Instructions

In a medium saucepan, combine onions, pinto beans, ketchup, brown sugar, mustard, and Worcestershire sauce. Cook over low heat, about 15 minutes or until desired consistency. Stirring frequently. Top with bacon.

300 Calories; 2g Fat (7% calories from fat); 13g Protein; 55g Carbohydrate; 11mg Cholesterol; 1256mg Sodium

Serves 6 Prep Time: 15 minutes Cooking Time: 30 seconds

Ingredients

1 lb. spinach
2 large naval oranges
1 tablespoon olive oil
1/4 cup red wine vinegar
Salt and Pepper to taste
1/4 cup unsalted walnuts, chopped
1/4 cup gorgonzola or blue cheese (optional)

Instructions

Wash spinach, remove stems, rip into bite-sized pieces and place in a steamer on the stove, with a small amount of water. Steam lightly for about 30 seconds, until spinach is warm but not wilted. With a sharp knife, cut, peel and remove white, stringy outer membrane from oranges. Using a small sharp knife, cut between inner membranes to release sections. Place orange sections in a large bowl. Add spinach. Blend the oil, vinegar, salt and pepper in a small bowl. Spoon mixture over the orange and spinach in the large bowl. Toast walnuts and sprinkle over salad. Add salt and pepper to taste. Sprinkle top with low-fat cheese if desired. Serve immediately.

Calories Per Serving: 123.

Ingredients

1 medium eggplant
2 medium zucchini
2 each red and green peppers
1 medium red onion
2 tsp. salt
1 tsp. pepper
2 tbs. herbs (e.g. tarragon & marjoram)
2 tsp. garlic, crushed

Instructions

Cut vegetables into half-inch chunks or wedges and toss with seasonings. Thread onto metal or soaked bamboo skewers. Let sit for one half-hour. Grill or broil until color shows on vegetables, about 10-15 minutes.

Serving Information - ?Servings: 6 ?Fat: 0.5 g ?Calories: 47 ?Fibre: 3 g

Ingredients

1 1/4 tsp. minced garlic
6 cups cherry tomatoes, halved
Black pepper
1/3 cup finely shredded fresh basil leaves

Instructions

Heat vinegar & garlic over med. heat till simmering. Add toms, pepper & salt to taste & cook, tossing for about 2 min. Toss with shredded basil. Garnish with basil leaves. Serves 6. Serve on toasted French bread slices for fast & low-fat bruschetta.

Serving Information - ?Servings: 6 ?Fat: Trace ?Calories: 40 ?Fibre: g

6 servings

Ingredients

1 cup long-grain white rice - uncooked
1/2 tsp. olive oil
1 cup onions - chopped
1 cup celery - sliced
1 clove garlic - minced
15 oz. pinto beans, canned -- drained and washed
8 oz. no-salt-added tomato sauce
1/2 cup water
1 tbsp. Ketchup
1 tsp. chili powder
1/2 tsp. hot pepper sauce

Instructions

Prepare rice according to package directions. In a skillet, heat oil over medium heat. Add onions, celery, and garlic. Cook and stir until crisp-tender. Add pinto beans, tomato sauce, water, ketchup, chili powder, and hot pepper sauce. Heat thoroughly, stirring occasionally.

206 Calories; 1g Fat (6% calories from fat); 6g Protein; 41g Carbohydrate; 0mg Cholesterol; 319mg Sodium

Serving Suggestion: Serve over hot rice.

5 servings

Ingredients

1 1/2 cups chicken broth
1/2 cups long-grain white rice - cooked
1/2 tsp. black pepper
1/2 cup bell peppers - chopped
1/2 cup onions - chopped
1cup frozen green peas - thawed
1 tbsp. parsley

Instructions

In a saucepan, heat broth to boiling. Stir in rice, and pepper. Cover and simmer for 30 minutes. Stir in bell peppers and onions; return to boiling. Cover and simmer about 15 minutes more or till rice is tender. Stir in peas and parsley; heat through.

118 Calories; 1g Fat (9% calories from fat); 4g Protein; 23g Carbohydrate; 1mg Cholesterol; 516mg Sodium

Ingredients

olive oil cooking spray
2 tsp garlic powder
1/2 tsp pepper
2 medium zucchini

Instructions

Preheat oven to 350 degrees F. Trim ends of zucchini, but leave skins on elsewhere. Cut zucchini in half vertically; repeat. Cut each zinger strip in half, cross-wise. Place all strips peel side down on a baking sheet. Mist with cooking spray and sprinkle with seasonings. Bake until edges are brown and strips are easily pierced; about 15 minutes. Serves 2.

Per Serving Info: Calories 28.3; Fat 0.2g; Cholesterol 0.