Collection (6) Vegetarian Main Meals
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| marinated tofu with sticky rice & asparagus |
| pumpkin with black beans |
| ritatoni with goat cheese, sun-dried tomatoes, and kale (i've made |
| this for my christmas dinner two years in a row!) |
| stuffed shells puttanesca |
| vegetable tortellini casserole with cheese topping |
| ziti with acorn squash and roasted garlic |
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| * exported from mastercook * |
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| marinated tofu with sticky rice & asparagus |
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| recipe by :cooking light |
| serving size : 4 preparation time :0:00 |
| categories : vegetarian main dish |
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| amount measure ingredient -- preparation method |
| -------- ------------ -------------------------------- |
| 32 oz. | firm tofu -- drained |
| 1/2 cup | hoisin sauce |
| 1/3 cup | rice wine -- (sake) |
| 3 Tbsp | low sodium soy sauce |
| 3 Tbsp | tomato paste |
| 2 Tbsp | water |
| 2 tsp | brown sugar |
| 3 clove | garlic -- minced |
| 1 Tbsp | olive oil -- divided |
| 1 lb. | asparagus -- (about 24) |
| 3 cup | cooked rice -- hot (sticky) |
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| cut each block of tofu crosswise into 6 slices. arrange tofu slices in a |
| single layer in a large nonstick skillet; cook over medium-high heat 5 |
| minutes on each side or until lightly browned. arrange tofu slices in a |
| single layer in a shallow dish. combine hoisin sauce and next 6 |
| ingredients (hoisin sauce through garlic), and stir with a whisk. |
| reserve 1/2 cup hoisin mixture, and pour remaining hoisin mixture over |
| tofu, turning tofu to coat. let stand 30 minutes. |
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| heat 1 1/2 teaspoons oil over medium-high heat in skillet; add half of |
| tofu and marinade. cook 2 minutes on each side or until browned. repeat |
| procedure with 1 1/2 teaspoons oil and remaining tofu. |
| snap off tough ends of asparagus. steam asparagus, covered, 5 minutes. |
| place 6 asparagus spears and 3/4 cup rice on each of 4 plates; arrange 3 |
| tofu slices and 2 tablespoons reversed hoisin mixture on each plate. |
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| per serving (excluding unknown items): 521 calories; 15g fat (26.4% |
| calories from fat); 26g protein; 69g carbohydrate; 4g dietary fiber; 1mg |
| cholesterol; 1088mg sodium. exchanges: 3 grain(starch); 5 lean meat; 1 |
| 1/2 vegetable; 2 fat; 1 other carbohydrates. |
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| * exported from mastercook * |
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| pumpkin with black beans |
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| recipe by :sigatr...@attcanada.net |
| serving size : 4 preparation time :0:00 |
| categories : legume vegetable |
| vegetarian main dish |
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| amount measure ingredient -- preparation method |
| -------- ------------ -------------------------------- |
| 1 tsp | vegetable oil |
| 1 small | onion |
| 2 clove | garlic |
| 1 cup | butternut squash -- cut in 1/2" cubes |
| 1/4 cup | sherry |
| 1/4 cup | vegetable broth |
| 2 cup | black beans -- cooked |
| 1/2 tsp | salt |
| 1/2 tsp | cumin |
| 1/2 tsp | thyme |
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| in a large non-stick frying pan, heat oil. add onion, garlic, and |
| pumpkin and saute until the onion is softened. add sherry and broth and |
| simmer until the pumpkin is tender when pierced with a fork. add the |
| beans, salt, cumin, and thyme; continue to simmer until the beans are |
| heated through. |
| garnish with chopped green onions. |
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| per serving (excluding unknown items): 401 calories; 3g fat (6.6% |
| calories from fat); 22g protein; 71g carbohydrate; 16g dietary fiber; |
| trace cholesterol; 377mg sodium. exchanges: 4 1/2 grain(starch); 1 lean |
| meat; 1/2 vegetable; 1/2 fat. |
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| notes : the recipe originally called for pumpkin rather than squash. |
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| * exported from mastercook * |
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| ritatoni with goat cheese, sun-dried tomatoes, and kale |
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| recipe by :cooking light |
| serving size : 4 preparation time :45:00 |
| categories : pasta vegetarian main dish |
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| amount measure ingredient -- preparation method |
| -------- ------------ -------------------------------- |
| 1/2 cup | sun-dried tomatoes, oil-packed -- cut into |
| | quotsprinklesquot |
| 1/2 tsp | olive oil |
| 1/4 tsp | red pepper flakes |
| 1/4 cup | shallot -- minced |
| 6 clove | garlic -- minced |
| 4 cup | kale -- coarsely chopped |
| 1/2 tsp | dried oregano |
| 1/8 tsp | salt |
| 1/8 tsp | freshly ground black pepper |
| 12 oz. | pasta -- (rigatoni, shells, e |
| 1/2 cup | goat cheese -- crumbled |
| 1/2 cup | water |
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| heat oil in a large nonstick skillet over medium-high heat. add shallots |
| and garlic; saute 1 minute. add kale; saute 3 minutes or until wilted. |
| add tomatoes; saute 2 minutes. add 1/2 cup water, oregano, salt, and |
| pepper. reduce heat; simmer 3 minutes or until kale is tender. |
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| combine the pasta, kale mixture, and goat cheese in a large bowl, and |
| toss well. |
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| per serving (excluding unknown items): 462 calories; 9g fat (18.1% |
| calories from fat); 19g protein; 77g carbohydrate; 4g dietary fiber; |
| 15mg cholesterol; 190mg sodium. exchanges: 4 1/2 grain(starch); 1/2 |
| lean meat; 2 vegetable; 1 fat. |
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| notes : this is one of my all-time favourite "healthful" recipes and one |
| that i've made for my vegetarian christmas dinner several times. |
| the original recipe calls for 1/2 cup sun-dried tomato sprinkles and 2 |
| cups boiling water. the sprinkles are rehydrated for 30 minutes and then |
| drained, reserving 1/2 cup of the liquid. this liquid is added after the |
| tomatoes, rather than the plain water. |
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| * exported from mastercook * |
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| stuffed shells puttanesca |
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| recipe by :vegetarian planet |
| serving size : 4 preparation time :0:00 |
| categories : pasta vegetarian main dish |
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| amount measure ingredient -- preparation method |
| -------- ------------ -------------------------------- |
| 1 | each fennel bulbs |
| 1 Tbsp | olive oil |
| 2 cup | onion -- minced |
| 2 clove | garlic -- minced |
| 1/2 cup | ricotta cheese |
| 1/4 cup | parmesan cheese |
| 16 large | pasta shells |
| 2 Tbsp | olive oil |
| 3 clove | garlic |
| 3-1/2 cup | plum tomatoes |
| 1/2 cup | water |
| 1 tsp | oregano |
| 2 Tbsp | capers -- drained |
| 1/4 cup | olives, small -- pref nicoise |
| 3 Tbsp | fresh basil |
| | salt and pepper -- to taste |
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| remove the green stalks from the fennel and cut the bulb in half. core |
| it as you would a cabbage head, then chop the remaining fennel fine. |
| there should be about 2 cups. |
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| make the stuffing: in a large skillet, heat 1 tbsp olive oil over medium |
| heat. saute the onions for 5 minutes or until they soften, stirring |
| occasionally. add the garlic and fennel. saute for 3 minutes, stirring |
| often. add 1/2 cup water, and let the vegetables cook for 10 minutes or |
| until the fennel is tender. take the pan off the heat, and add the |
| ricotta, parmesan, and salt and pepper. |
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| meanwhile, begin the sauce: in a large saucepan, heat 2 tbsp olive oil |
| over medium heat, and add the garlic. saute it for a minute or so (do |
| not let it brown). then break apart the tomatoes by squeezing them in |
| your hand, one by one, and drop them into the sauce. add the water, (or |
| 1/4 cup water and 1/4 cup red wine), and oregano, and simmer the sauce |
| for 25 minutes. take the sauce off the heat, and add the capers, olives, |
| basil, and salt and pepper to taste. |
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| bring a large pot of salted water to a boil. add the pasta shells, and |
| cook them, stirring occasionally, until they are cooked al dente, about |
| 8 minutes. remove the shells with a sieve, and drop them into a big bowl |
| of cold water. then take out one shell, stuff it with a spoonful of the |
| ricotta mixture, and place it in a lightly oiled casserole pan (a |
| 9-by-9-inch pan works well.) pour the tomato sauce over the shells, and |
| cover the pan with foil. (at this point you can refrigerate the shells, |
| to be baked up to 3 days later.) |
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| preheat the oven to 350 f. bake the shells until they are hot, about 25 |
| minutes (or about 35 minutes if the casserole was chilled.) serve the |
| shells hot. |
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| per serving (excluding unknown items): 1823 calories; 24g fat (11.9% |
| calories from fat); 63g protein; 335g carbohydrate; 16g dietary fiber; |
| 19mg cholesterol; 309mg sodium. exchanges: 21 grain(starch); 1 lean |
| meat; 3 vegetable; 0 fruit; 3 fat; 0 other carbohydrates. |
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| * exported from mastercook * |
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| vegetable tortellini casserole with cheese topping |
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| recipe by :anne lindsay's new light cooking |
| serving size : 6 preparation time :0:00 |
| categories : pasta vegetarian main dish |
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| amount measure ingredient -- preparation method |
| -------- ------------ -------------------------------- |
| 1 Tbsp | olive oil |
| 2 clove | garlic -- minced |
| 1 medium | onion -- chopped |
| 1 medium | carrot -- chopped |
| 1 | each green pepper -- chopped |
| 1 | each red pepper -- chopped |
| 1 tsp | dried basil |
| 1 tsp | dried oregano |
| 1/4 tsp | salt |
| 1/4 tsp | pepper |
| 28 oz. | stewed tomatoes |
| 5-1/2 oz. | tomato paste |
| 1 cup | corn kernels |
| 1 lb. | cheese tortellini |
| 1 cup | mozzarella cheese, part skim milk -- grated |
| 1/4 cup | parmesan cheese -- freshly grated |
| 2 Tbsp | parsley |
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| in large nonstick skillet, heat oil over medium heat; cook garlic, |
| onion, carrot, sweet peppers, basil, oregano, salt and pepper, stirring, |
| for 5 minutes or until softened. |
| stir in tomatoes and tomato paste; bring to boil. reduce heat and |
| simmer, uncovered, for 15-20 minutes or until thickened. stir in corn. |
| meanwhile, in a large bot of boiling water, cook tortellini for 8-10 |
| minutes or according to package instructions. drain and add to tomato |
| sauce; pour into a 13x9-inch shallow baking dish. |
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| toss together mozzarella, parmesan and parsley; sprinkle over casserole. |
| bake, uncovered, in 400f over for 15 minutes or until bubbling and golden. |
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| per serving (excluding unknown items): 401 calories; 11g fat (24.8% |
| calories from fat); 22g protein; 56g carbohydrate; 6g dietary fiber; |
| 64mg cholesterol; 790mg sodium. exchanges: 2 1/2 grain(starch); 1 1/2 |
| lean meat; 3 1/2 vegetable; 1 fat. |
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| notes : wrap and freeze the cooked casserole for up to 2 weeks. thaw in |
| the refrigerator for up to 48 hours. |
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| * exported from mastercook * |
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| ziti with acorn squash and roasted garlic |
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| recipe by :vegetarian planet |
| serving size : 4 preparation time :0:00 |
| categories : pasta vegetarian main dish |
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| amount measure ingredient -- preparation method |
| -------- ------------ -------------------------------- |
| 1 | acorn squash |
| 6 Tbsp | olive oil |
| 15 large | garlic clove |
| 1 lb. | ziti pasta |
| 1/3 cup | white wine |
| 1/2 tsp | salt |
| | freshly ground pepper -- to taste |
| 2/3 cup | parmesan cheese -- grated |
| 1/4 cup | walnuts -- lightly toasted |
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| preheat oven to 375f. cut the acorn squash in half, remove the seeds, |
| and place the halves on a baking sheet, cut side down. bake the squash |
| for 1 hour or until the flesh is soft. let the squash cool, then spoon |
| out th eflesh from the shells and chop it fine. |
| about 1/2 hour after the squash has begun baking, roast the garlic: |
| toss together the oil and the garlic, and place them in an oven-proof |
| dish. bake the garlic, uncovered, alongside the squash for 30 minutes or |
| until the garlic is lightly golden. |
| bring a large pot of salted water to a boil, and cook the ziti until |
| it is just tender. drain it, reserving 3/4 cup of the drained pasta water. |
| while the pasta cooks, spoon the roasted garlic with its oil into a |
| large skillet. add the wine and the reserved pasta water, and bring the |
| mixture to a boil. let it boil for about 2 minutes. add the chopped |
| squash flesh, and boil the sauce for 3 minutes more. take the skillet |
| off the heat. |
| add the ziti to the sauce, and stir well. add the salt, pepper, and |
| parmesan cheese and toss. divide the pasta among plates, sprinkle the |
| walnuts over, and serve with additional parmesan. |
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| per serving (excluding unknown items): 782 calories; 31g fat (35.6% |
| calories from fat); 24g protein; 101g carbohydrate; 5g dietary fiber; |
| 10mg cholesterol; 529mg sodium. exchanges: 6 1/2 grain(starch); 1 lean |
| meat; 1/2 vegetable; 5 fat. |
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| (ID: 4318) Mirror: rec.food.recipes: Tue, Dec 21, 2004 |