Vegetarian

There are many different variations for a vegetarian diet, some of the more common types of vegetarianism include: Vegan- one who eats only plant-based foods.   Lacto-Ovo Vegetarian- one who eats plant-based foods, dairy products and eggs.   Lacto-Vegetarian- one who eats plant-based foods and dairy products but not eggs.   Ovo-Vegetarian- one who eats plant-based foods and eggs but not dairy products.

Stuffed Portobello Mushrooms with Cilantro Pesto Recipe Pasta with Minted Pesto Recipe Lentil Loaf Recipe Stuffed Acorn Squash Recipe "Meatless" Burger Recipe Stuffed Poblano Chilies Recipe Vegetable Shepherd's Pie Recipe Italian "Meatballs" Recipe Tempeh and Squash Patties Recipe Stephanie's Sweet and Sour Tofu Recipe Black Bean and Feta Tostado

Sweet and Sour Pasta Salad Recipe Stuffed Zucchini Recipe Tri-Pepper Pasta Recipe Vegetable Couscous Casserole Recipe Tofu Stuffed Cabbage Rolls Recipe Fettuccini with Eggplant Recipe Curried Soybeans and Potatoes Recipe Pasta and Portobello Mushroom Vinaigrette Recipe Jerk Tempeh Recipe

Vegetarian Rice Tacos Recipe Vegetarian Moroccan Stew Recipe Tofu and Broccoli Recipe Vegetarian "Meatloaf" Recipe Vegetarian Green Enchilada Casserole Recipe Bean Enchiladas Recipe Mexican Torte Recipe Pasta with Lentil-Tomato Sauce Recipe Grilled Vegetable Ratatouille Recipe

Stuffed Portobello Mushrooms with Cilantro Pesto Recipe

Nonstick cooking spray
8 large portobello mushrooms (5-6 inches in diameter)
1 cup zucchini, finely chopped
1 cup carrots, shredded
3 green onions, thinly sliced
4 tablespoons unseasoned breadcrumbs
1/2 cup shredded, reduced-fat mozzarella cheese
Salt and pepper to taste

Spinach-Cilantro Pesto:
1 cup loosely packed spinach leaves
1/4 cup finely chopped cilantro
3 cloves garlic
1/4 teaspoon ground cumin
1 tablespoon fat-free parmesan cheese
1-2 teaspoons olive oil
1-2 teaspoons lemon juice
1-2 tablespoons water
Salt and pepper to taste

Combine all pesto ingredients except olive oil, lemon juice and water in a blender and pulse blend until coarsely chopped. Gradually add olive oil and lemon juice until mixture is finely chopped. Add enough water to make a paste. Stir in salt and pepper and use at room temperature. Spinach-Cilantro Pesto is also great with pasta and other vegetables.

Remove mushroom stems and chop. Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add chopped mushrooms stems, zucchini, carrots and green onions and saute until crisp-tender (8-10 minutes). Stir in breadcrumbs and Pesto and season with salt and pepper.

Spoon vegetable mixture into caps. Line a baking sheet with aluminum foil and spray with nonstick cooking spray. Arrange mushrooms on pan and roast at 425 degrees until mushrooms are tender, about 15 minutes. Sprinkle mushrooms with cheese and continue roasting for 5 minutes.

Makes 4 Servings
Serving Size: 2 stuffed mushrooms

Pasta with Minted Pesto Recipe (top)

1 cup packed mint leaves
1/2 cup fresh parsley
2 cloves garlic
2 tablespoons grated fat-free Parmesan cheese
2 tablespoons walnuts
2 tablespoons olive oil
2-3 tablespoons vegetable broth
Salt and pepper to taste
8 cups cooked pasta

Combine all ingredients except vegetable broth and pasta in a blender or food processor and process until smooth. Gradually add enough vegetable broth to make a paste. Toss with hot pasta and serve.

Makes 8 Servings
Serving Size: 8 ounces

Lentil Loaf Recipe (top)

Nonstick cooking spray
1/2 cup onion, finely chopped
1/2 cup celery, finely chopped
3 cloves garlic, minced
1 teaspoon crushed fennel seeds
1 teaspoon crushed celery seeds
1 teaspoon ground cumin
1 teaspoon crushed caraway seeds
3/4 cup carrots, shredded
1 1/2 cups cooked lentils
1 cup cooked brown rice
1 cup shredded reduced fat mozzarella cheese
1/2 cup coarsely chopped walnuts
2 eggs or 1/2 cup egg substitute (subst. used for analysis)

Spray a large skillet with nonstick cooking spray and heat over medium heat until hot. Sauté onion, celery, garlic and seasonings until vegetables are crisp-tender (about 5 minutes). Add carrots and heat through. Combine lentils, rice, vegetables, cheese and walnuts and mix well. Season with salt and pepper. Add eggs or egg substitute and mix well. Pack mixture into a 8½ x 4½ x 3-inch loaf pan that has been sprayed with nonstick cooking spray. Bake uncovered at 350 degrees for 45-60 minutes or until loaf is set. Remove from oven and let stand 10 minutes before slicing.

Makes 6 Servings
Serving Size: 6ounces

Stuffed Acorn Squash Recipe (top)

Nonstick cooking spray
1/2 cup celery, sliced
1/2 cup carrot, sliced
1 teaspoon finely chopped jalapeno
1 cup cooked brown rice
1 cup breadcrumbs
1/2 cup dried apricots, chopped
1/2 cup dried pitted prunes, chopped
1 cup reduced-sodium vegetable broth
Salt and pepper to taste
1/3 cup egg substitute
2 small acorn squash, cut in half and seeded

Spray a nonstick skillet with cooking spray and heat over medium heat until hot. Add celery, carrots and jalapeno and sauté until tender (5-8 minutes). In a large bowl, combine rice, breadcrumbs, sautéed vegetables and dried fruit. Stir in broth and egg substitute and season with salt and pepper and mix well.

Spoon mixture into hallowed out quash halves and place in a baking dish. Add 1-inch hot water and cover with aluminum foil. Bake at 350 degrees for about an hour or until squash is fork-tender.

Makes 4 Servings
Serving Size: 1/2 stuffed squash

"Meatless" Burger Recipe (top)

12 ounces TSPor TVP crumbles*
1/2 cup reduced fat/cholesterol egg substitute
1 slice whole wheat bread (or 1/3 cup dry breadcrumbs)
1/4 cup chopped onion
Nonstick cooking spray

Tear bread into pieces and place in a blender or food processor. Pulse blend into breadcrumbs. Combine all ingredients and mix well. Form into 6 patties. Spray a nonstick skillet with cooking spray and heat until hot. Add burgers and cook until browned, about 5 minutes per side. Burgers can also be grilled. Serve on buns with your favorite condiments.

Makes 6 Servings
Serving Size: 1 patty (appox. 3 ounces)

Stuffed Poblano Chilies Recipe (top)

4-6 large poblano chilies cut lengthwise into halves and seeded
1 cup textured vegetable protein
1/2 cup breadcrumbs
1 1/4 cups reduced-sodium vegetable broth
1 cup cooked brown rice
3/4 cup shredded reduced-fat mozzarella cheese
3/4 cup whole-kernel corn
3/4 cup zucchini, chopped
1/3 cup red bell pepper, chopped
1/3 cup green bell pepper, chopped
1 teaspoon finely chopped jalapeno chili
1-1 1/2 teaspoons dried oregano
1/2 teaspoon ground cumin
Salt and pepper to taste
1 egg

Boil poblano chilies covered in water until just beginning to soften, about 3 minutes. Drain and pat dry. Combine vegetable protein, breadcrumbs and vegetable stock and mix well. Let stand until liquid is absorbed. Mix in rice, cheese, vegetables and seasonings and add salt and pepper to taste. Mix in egg. Pack mixture into each chili half and place in a baking dish sprayed with nonstick cooking spray. Bake covered at 350 degrees for about 45 minutes or until heated through and chilies are tender. Garnish with cilantro if desired.

Makes 4-6 Servings
Serving Size: 1 half stuffed chili

Vegetable Shepherd's Pie Recipe (top)

Nonstick cooking spray
1 cup chopped onion
1/2 cup green bell pepper, chopped
1/2 cup celery, sliced
1 clove garlic, minced
1/2 teaspoon dried savory
1/4-1/2 teaspoon dried thyme
2 cups reduced-sodium vegetable broth
1 cup thinly sliced cabbage
1 cup sliced carrots
1 medium potato, unpeeled and cubed
3/4 cup frozen peas
3/4 cup sliced mushrooms
3 tablespoons flour
1/3 cup cold water
Salt and pepper to taste
2 cups mashed potatoes
1 tablespoon reduced-fat margarine
Paprika

Spray a large saucepan with nonstick cooking spray and heat over medium heat until hot. Add onion, bell pepper, celery and garlic and saute until tender (about 5-8 minutes). Stir in seasonings, vegetables stock and remaining vegetables and heat to boiling. Reduce heat and simmer covered for 10-15 minutes or until vegetables are tender. Heat to boiling again, add flour and cold water and stir until thickened. Season with salt and pepper. Pour mixture into a casserole. Spoon mashed potatoes around the outside of casserole and drizzle potatoes with melted margarine. Sprinkle with paprika and bake uncovered at 350 degrees until potatoes are lightly browned (about 20-30 minutes).

Makes 4 Servings
Serving Size: 10 ounces

Italian "Meatballs" Recipe (top)

16 ounces pre-browned vegetable protein crumbles (textured soy protein)
1/2 cup egg substitute
1/4 cup Italian bread crumbs
2 cloves minced garlic
4 tablespoons grated parmesan cheese
2 teaspoons dried Italian seasoning
1/2 teaspoon crushed fennel seed

Combine all ingredients and mix well. From mixture into 24 balls approximately 1 ounce each. Place meatballs on a baking sheet sprayed with nonstick cooking spray and bake at 350 degrees until firm, about 10 minutes. Can be added to your favorite tomato sauce and used for meatball sandwiches, over pasta or as an appetizer. Makes 6 Servings Serving Size: 4 meatballs

Tempeh and Squash Patties Recipe (top)

Nonstick cooking spray
1/2 cup onion, chopped
1/2 cup red bell pepper, chopped
1/2 jalapeno chili, seeded and minced
2 teaspoons minced garlic
8 ounces TSP or tempeh (follow package for specific instructions)*
1 1/2 cups cooked yellow squash, mashed
2 tablespoons no-sugar-added apricot preserves
3 slices reduced-calorie whole wheat bread
Salt and pepper to taste

Spray a nonstick skillet with cooking spray and heat over medium heat until hot. Add onion, bell pepper, jalapeno and garlic and sauté until tender (3-5 minutes). Add tempeh and brown, 5-8 minutes. Remove from heat and add the squash and apricot preserves and mix well.

Lightly toast bread, tear into pieces and place in a blender or food processor. Pulse-blend into breadcrumbs (should make approximately 1 cup). Add 2/3-cup breadcrumbs, mix well and form into 4 patties. Coat patties with the remaining breadcrumbs and set aside.

Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Cook patties until browned, about 5 minutes per side.

Makes 4 Servings
Serving Size: 1 patty

Stephanie's Sweet and Sour Tofu Recipe (top)

1 package firm tofu (approx. 12 ounces)
1 large green bell pepper
1 large white onion
1 fresh pineapple (or 3 cups if using canned)
16 ounces sweet and sour sauce

Chop onion, bell pepper and pineapple (if using fresh) into 1/2 to 1 inch pieces. Drain liquid from tofu and pat dry with paper towels. Cut tofu into cubes about 1/2 to 1 inch.

Heat a large nonstick skillet over medium heat until hot. Spray with nonstick cooking spray add tofu and sear for 2-3 minutes stirring constantly. Add onion and bell pepper and continue stir-frying until vegetables are crisp-tender.

Add sweet and sour sauce and toss to coat. Heat to boiling then reduce heat and simmer over low heat for 7 minutes. Add pineapple, mix well and heat through. Can be served over rice. Nutritional analysis information doesn't inlcude rice.

Makes 6 Servings
Serving size: 8 ounces

Black Bean and Feta Tostado (top)

1 whole wheat tortilla
1/3 cup canned nonfat, vegetarian refried black beans
2 tablespoons salsa
1 tablespoon canned chopped green chilies
1/4 cup chopped tomato
2 tablespoon reduced-fat crumbled feta cheese
1 tablespoon chopped green onion

Preheat oven to 450 degrees. Place tortilla directly on center oven rack. Bake 6 minutes, turning over after 3 minutes, then remove from oven. Mix beans with salsa and chilies. Heat over medium heat until hot, or heat in microwave. Spread bean mixture over crisped tortilla. Top with tomato and feta. Garnish with chopped green onion.

Makes 1 serving

Sweet and Sour Pasta Salad Recipe (top)

8 ounces uncooked small, bit-sized pasta
2 cups broccoli florets
2/3 cup shredded carrots
1 medium red delicious apple, cored, seeded and chopped
1/3 cup plain nonfat yogurt
1/3 cup apple juice
3 tablespoons cider vinegar
1 tablespoon olive oil
1 tablespoon Dijon mustard
1 teaspoon honey
1/2 teaspoon dried thyme

Cook pasta according to package directions without salt or oil. Add broccoli during the last 2 minutes of cooking. Drain and rinse well under cold water. Place pasta, broccoli, carrots and apple in a medium bowl and mix well. Combine remaining ingredients in a small bowl and mix well. Pour dressing over pasta mixture and toss to coat. Refrigerate at least 2 hours.

Makes 6 Servings
Serving Size: 8 ounce

Stuffed Zucchini Recipe (top)

2 large zucchini
1 cup frozen corn
1/2 cup 2% cottage cheese
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons green onion, chopped
1/4 cup grated Parmesan cheese

Cut zucchini in half lengthwise and scoop out seeds. Combine remaining ingredients except cheese and mix well. Spoon filling into zucchini halves and top with Parmesan cheese. Place zucchini in a baking dish sprayed with nonstick cooking spray and bake uncovered at 350 degrees for 15-20 minutes.

Makes 4 Servings
Serving Size: 1/4 zucchini with filling

Tri-Pepper Pasta Recipe (top)

1 medium green bell pepper, seeded and cut into strips
1 medium red bell pepper, seeded and cut into strips
1 medium yellow bell pepper, seeded and cut into strips
2 cloves garlic, minced
2 teaspoons olive oil
1 cup reduced sodium vegetable broth
1/2 cup Dijon mustard
16 ounces cooked fettuccine

Heat oil over medium heat in a nonstick skillet until hot. Add bell peppers and garlic and saute until crisp-tender. Remove from skillet. Add broth and mustard to the skillet and heat to boil. Reduce heat and simmer for 3-4 minutes. Return peppers to skillet and heat through. Toss peppers and sauce with fettuccine and serve.

Makes 4 Servings
Serving Size: 6 ounces
(serving size is for a side dish)

Vegetable Couscous Casserole Recipe (top)

1 1/2 cup water
1 cup uncooked couscous
1 (15 ounce) can black beans, drained
1 (8.75 ounce) can no-salt-added corn, drained
1 (8 ounce) can sliced water chestnuts, drained
1/2 red bell pepper chopped
1/2 cup green onions, minced
1 jalapeno, minced
1 cup part-skim ricotta cheese
2 tablespoons balsamic vinegar
2 teaspoons sesame oil
1 teaspoon ground cumin
Nonstick cooking spray

Heat water in a small saucepan to boiling. Remove from heat, add couscous and mix well. Cover and let stand for 5 minutes or until liquid is absorbed and couscous is tender. Add black beans and next 5 ingredients and mix well. Combine ricotta cheese, vinegar, oil and cumin and mix well. Combine couscous mixture and ricotta mixture. Spoon into an 11x7-inch baking dish sprayed with nonstick cooking spray. Bake uncovered at 350 degrees for 25 minutes or until heated through.

Makes 6 Servings
Serving Size: 8 ounces

Tofu Stuffed Cabbage Rolls Recipe (top)

1/4 cup white rice, cooked without salt
1 head green cabbage, cored
1 tablespoons olive oil
1 onion, chopped
1/2 cup green bell pepper, chopped
6 cloves garlic, minced
1 pound firm tofu, drained and crumbled
1 (8 ounce) can tomato sauce
1/4 cup raisins
1/2 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup water
Nonstick cooking spray

Preheat oven to 350 degrees. Spray a large baking dish with nonstick cooking spray. Steam cabbage about 5 minutes over boiling water. Cool and carefully remove large outer leaves. Heat olive oil in a large nonstick skillet over medium heat until hot. Saute onion for 2-3 minutes, add bell pepper and continue cooking about 3-5 minutes. Add garlic and cook another 2 minutes. Add tofu and rice to the onion mixture and gently stir. Add 1/2 of the tomato sauce, raisins, paprika, salt and pepper and mix well.

Place 2-3 tablespoons of the filling in the center of each cabbage leaf and roll tightly. Place the stuffed cabbage leaves seam side down in the baking dish. Combine the remaining tomato sauce and 1/2 cup water and mix well and pour over the stuffed cabbage rolls. Bake for 1 hour.

Makes approx. 6 Servings
Serving Size: 5 stuffed rolls

Fettuccini with Eggplant Recipe (top)

Nonstick cooking spray
1 medium onion, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
1 small eggplant (approx. 1 pound), unpeeled and cubed
2 cloves garlic, minced
1/2 cup reduced-sodium vegetable broth
1/4 cup parsley, finely chopped
32 ounces cooked fettuccini
4 tablespoons grated fat-free Parmesan cheese

Spray a large skillet with nonstick cooking spray and heat over medium heat until hot. Add onion, bell peppers, eggplant and garlic and cook for 5 minutes. Add broth and heat to boiling. Reduce heat, cover and simmer for 5 minutes or until eggplant is tender and liquid is absorbed. Season with salt and pepper. Add parsley and toss. Add pasta and toss all ingredients together.

Makes 4 Servings
Serving Size: 8 ounces pasta and approx. 5 ounces sauce

Curried Soybeans and Potatoes Recipe (top)

Nonstick cooking spray
1 cup chopped onion
1 medium red bell pepper, chopped
2 teaspoons garlic, minced
1 jalapeno, finely chopped
2 teaspoons ground turmeric
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground ginger
4 medium potatoes, peeled and cubed
2 1/2 cups cooked dried soybeans or canned soybeans
1 medium green apple, cored, peeled and cubed
1 cup water
2 teaspoons lemon juice
2 tablespoons cilantro, chopped

Spay a large saucepan with cooking spray and heat over medium heat until hot. Add onion, bell pepper, garlic and jalapeno and cook until crisp-tender, approx. 5 minutes. Add potatoes and all spices and cook for 5 minutes. Add soybeans, apple and water and heat to boiling.

Reduce heat, cover and simmer for 20 minutes or until potatoes are soft. Remove cover and continue cooking until liquid is absorbed. Add lemon juice and cilantro and salt and pepper to taste.

Makes 6 Servings
Serving Size: 12 ounces

Pasta and Portobello Mushroom Vinaigrette Recipe (top)

1 pound portobello mushrooms, cut into 3/4 inch pieces (about 4 cups)
1 small red onion, cut into wedges and separated
2 medium tomatoes, seeded and cut into wedges
2 small yellow squash, cut into 3/4 inch pieces
1 medium carrot, sliced
3 cups cooked rotini pasta
1 medium green bell pepper, sliced

Herbed Vinaigrette:
1/3 cup red wine vinegar
1/2 cup reduced-sodium vegetable broth
1 tablespoon olive oil
2 teaspoons sugar
2 teaspoons Dijon mustard
1 teaspoon crushed mustard seeds
3 cloves garlic, minced
1 teaspoon dried marjoram
1 teaspoon dried tarragon
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon pepper

Combine all vinaigrette ingredients and mix well. Refrigerate until ready to use. Can also be used for pasta or as a marinade.

Spray a large nonstick skillet with nonstick cooking spray and heat over medium heat until hot. Add mushrooms and onion and sauté until tender. Combine vegetables and pasta in a shallow baking dish and mix well. Pour vinaigrette over pasta and vegetables and toss to coat. Refrigerate for an hour.

Makes 6 Servings
Serving Size: approx. 12 ounce

Jerk Tempeh Recipe (top)

2 packages (8 ounces each) tempeh, sliced in half crosswise
1 tablespoon lime juice

Jerk Seasoning:
1 1/2 teaspoons onion powder
1 1/2 teaspoons garlic powder
3/4 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon ground allspice
1/2 teaspoon ground ginger
1/2 teaspoon paprika
1/4 teaspoon ground nutmeg
1/2 teaspoon black pepper
1/4-1/2 teaspoon cayenne pepper

Combine all Jerk seasoning ingredients and mix well. Store covered until ready to use. Seasoning can be used on many different foods, especially chicken, fish and seafood.

Brush tempeh slices with lime juice and sprinkle with Jerk seasoning. Lightly press seasoning into tempeh slices. Grill tempeh over medium hot grill until browned and heated through, about 5 minutes on each side. Tempeh can also be roasted in a 425-degree oven for 20-30 minutes. Serve with black beans and rice.

Textured soy protein, often called TSP or TVP, is made from defatted soy flour that is compressed and processed into granules or chunks. When it is rehydrated with boiling water, it has a texture similar to ground beef. Tempeh is an Indonesian food made from the whole soy bean. It is fermented into a "cake" that can be eaten alone or added to soups and stews. Both TSP and tempeh are often used as a protein alternative in a vegetarian diet.

Makes 4 Servings
Serving Size: 4 ounces

Vegetarian Rice Tacos Recipe (top)

2 cups cooked rice
4 cloves garlic, minced
1 small onion, minced
1 (15 ounce) can stewed tomatoes
1 (6 ounce) can chopped green chilies
1 package taco seasoning*
12 corn tortillas

Spray a large skillet with nonstick spray and heat over medium heat. Add onions and garlic and sauté until soft. Add tomatoes and chilies and cook for 1 minute. Add 1/4 cup water and taco seasoning packet and simmer for 5 minutes. Stir in rice and mix well. Simmer until most of the liquid is absorbed. Divide rice mixture between tortillas and top with your favorite toppings..

Makes 6 Servings
Serving Size: 2 tacos

*In place of taco seasoning packet you can substitute 1/2 teaspoon of each: paprika, cumin, oregano, chili powder and salt

Vegetarian Moroccan Stew Recipe (top)

4 small kohlrabis or parsnips, peeled and cut into chunks
1 large onion, chopped
2 medium sweet potatoes, peeled and cut into chunks
2 small zucchini, cut into chunks
5 fresh tomatoes cut into chunks or 16 ounces canned tomatoes
15 ounce can garbanzo beans with liquid
1/2 cup uncooked couscous
1/4 cup raisins
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1/2 teaspoon ground ginger
1/4 teaspoon ground cumin
3 cups water

Combine all ingredients into a large pot. Bring to a boil and then lower heat to simmer for 30 minutes or until vegetables are tender.

Makes 8 Servings
Serving Size: 10 ounce

Tofu and Broccoli Recipe (top)

1 1/2 teaspoon cornstarch
3/4 cup vegetable broth
1 tablespoon sherry or dry red wine
2 tablespoons reduced sodium soy sauce
1 tablespoon sesame oil
1 green onion, chopped into 1/2 inch pieces
1 teaspoon ground ginger
2 garlic cloves, minced
2 cups broccoli, chopped
1 pound medium firm tofu, cubed
2 cups cooked rice

Combine cornstarch and 1/4 cup broth and mix well. Add sherry or wine, soy sauce and sesame oil and mix. Heat a small amount of sesame oil in a large nonstick skillet over medium heat. Add ginger and garlic and stir-fry for 30 seconds.

Add broccoli and green onion and continue stir-frying for 1 minute. Add 1/2 cup broth and bring to a simmer. Cover and cook over medium heat for 1 minute or until broccoli are crisp-tender. Remove broccoli with a slotted spoon and keep warm. Turn heat to low, add tofu and simmer for 10 minutes. Add cornstarch mixture and gently stir until thickened. Add broccoli and heat through.

Makes 4 Servings
Serving Size: 8 ounces with 4 ounces rice

Vegetarian "Meatloaf" Recipe (top)

1 cup dried lentils
1/4 cup wheat germ
1 cup whole wheat breadcrumbs
1/2 cup cooked brown rice
1 small onion, minced
3/4 cup fat free egg substitute
1 teaspoon ground cloves
1 teaspoon thyme
1 tablespoon reduced sodium soy sauce
4 tablespoons tomato sauce
1 tablespoon olive oil
1 teaspoon Tabasco sauce

Place lentils in a small saucepan and cover with water. Cook over low heat for 1 1/2 hours or until tender. Coarsely mash lentils and combine with remaining ingredients. Pour mixture into a loaf pan sprayed with nonstick cooking spray. Cover with foil and bake at 350 degrees for 45 minutes. Remove foil and bake for another 15 minutes or until loaf is firm to the touch.

Makes 6 Servings
Serving Size: 7 ounces

Vegetarian Green Enchilada Casserole Recipe (top)

1 teaspoon olive oil
1 onion, chopped
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
2 cups cooked bugler wheat
2 cups cooked lentils
1 can chopped green chilies (optional)
1 can sliced black olives (optional)
9 corn tortillas
1 (28 ounce) can green enchilada sauce
1 cup grated lowfat cheese (cheddar, mozzarella, etc.)
 

Preheat oven to 350 degrees. Heat olive oil over medium-high heat until hot. Add onions, garlic, cumin and coriander and sauté until tender. Combine onion mixture with bugler wheat and lentils and mix well. Spray an 9 x 13-inch casserole dish with nonstick cooking spray. Pour a small amount of enchilada sauce into the bottom of the casserole. Cut tortillas in half. Overlap 6 tortilla halves with cut edge against the outside of dish. Add 1/2 filling mixture, olives and chilies (if desired) and then sprinkle with 1/3 cheese. Add another layer of tortillas, filling, etc. Top with last 6 tortilla halves, remaining sauce and cheese. Cover and bake at 350 degrees for 30 minutes.

Makes 8 Servings
Serving Size: 1 piece (approx. 4½ x 3¼ inch piece)

Bean Enchiladas Recipe (top)

1/4 pound dried pinto beans
8 cups water
2 cloves garlic, minced
1 bay leaf
1/8 teaspoon salt
1/2 cups water
2 teaspoons chili powder
1/4 teaspoon pepper
12 corn tortillas
1 cup shredded reduced-fat cheddar cheese
3/4 cup nonfat sour cream
1/4 cup green onion, chopped

Spicy Tomato Sauce:
2 (8 ounce) cans no-salt added tomato sauce
1 (4 ounce) can chopped green chilies, undrained
3/4 cup green onions, chopped
2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon dried oregano
1 clove garlic, minced

Combine all tomato sauce ingredients in a small saucepan and mix well. Heat over medium heat until heated through, about 5 minutes.

Sort and wash beans then place in a large pot and add water until there is 2 inches of water covering beans. Let beans soak for 8 hours. Drain and return beans to the pot. Add 8 cups water, minced garlic, bay leaf and salt and heat to boil. Cover, reduce heat and simmer for 1 1/2 hours or until tender. Drain beans and remove the bay leaf. Mash beans and add 1/2 cup of the Spicy Tomato Sauce, 1/2-cup water, chili powder and pepper.

Steam a couple tortillas over boiling water for about 2 minutes of until pliable. Spread 1/3 cup of bean mixture on each tortilla, roll loosely and place seam side down in a baking dish sprayed with nonstick cooking spray. Repeat with the remaining tortillas and bean mixture. Spoon remaining sauce over the enchiladas, cover and bake at 350 degrees for 20 minutes. Top with cheese and bake uncovered another 5 minutes or until cheese is melted. Top with sour cream and green onions and serve.

Makes 6 Servings
Serving Size: 2 enchiladas

Mexican Torte Recipe (top)

Nonstick cooking spray
1/2 cup onion, chopped
1 clove garlic, minced
1 (15 ounce) can pinto beans, drained
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
2 tablespoons hot sauce
1/4 cup no salt added chunky salsa
1 (4-ounce) can chopped green chilies
4 (8 inch) fat free tortillas
3/4 cup shredded reduced-fat cheddar or Monterey jack cheese
3/4 cup chopped tomato

Coat large nonstick skillet with cooking spray and heat over medium heat until hot. Add onion and garlic and sauté until tender. Stir in beans, cumin and chili powder. Reduce heat and cook for 5 minutes. Mash beans with a spoon, stir in hot sauce and remove from heat. Combine salsa and green chilies in a small bowl. Wrap tortillas in foil and bake at 350 degrees for 10 minutes or heated through.

Place 1 tortilla on a baking sheet sprayed with nonstick cooking spray. Spread 1/3 of the bean mixture over the tortilla. Top with 1/3 of the salsa mixture, 1/4-cup cheese and 1/3 of the tomatoes. Repeat with the remaining ingredients, ending with the last tortilla and remaining cheese. Cover with foil and bake at 350 degrees for 15 minutes or until heated through. Cut torte into 8 wedges and serve.

Makes 4 Servings
Serving Size: 2 slices

Pasta with Lentil-Tomato Sauce Recipe (top)

Nonstick cooking spray
3/4 cup onion, chopped
2 cloves garlic, minced
4 cups water
1 1/2 pounds dried lentils
1 teaspoon crushed red pepper
1/2 teaspoon salt
1/2 teaspoon pepper
1 (14.5 ounce) can no-salt-added whole tomatoes, undrained and chopped
1 (6 ounce) can no-salt-added tomato paste
1 tablespoon vinegar
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
12 cups cooked pasta

Spray a large pot with nonstick cooking spray and heat over medium heat until hot. Add onion and garlic and saute until tender. Add water, lentils, crushed red pepper, salt and pepper and mix well. Bring to boil; cover, reduce heat and simmer for 30 minutes. Add chopped tomato, tomato paste, vinegar, basil and oregano and mix well. Bring to boil again. Reduce heat and simmer uncovered for 45 minutes. Serve 1 cup sauce over 1 cup of cooked pasta.

Makes 12 Servings
Serving Size: 1 cup pasta and 1 cup sauce

Grilled Vegetable Ratatouille Recipe (top)

3 tablespoons red wine vinegar
1 tablespoon olive oil
1 teaspoon thyme
1/2 teaspoon ground black pepper
4 small eggplants, cut in half lengthwise
2 small zucchini, cut in half lengthwise
1 medium red onion, quartered
1 red bell pepper, halved and seeded
1 yellow bell pepper, halved and seeded
6 ounces uncooked bite-sized pasta
1/2 cup reduced-sodium vegetable broth
1 tablespoon honey
1 tablespoon Dijon mustard
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1 cup cherry tomatoes, halved

Combine vinegar, oil, thyme and black pepper in a shallow dish. Add eggplants, zucchini, onion and bell peppers and toss evenly to coat. Cover and let stand at room temperature for 1 hour. Cook pasta according to package directions without salt or oil. Drain and rinse well with cold water. Remove vegetables from marinade and reserve marinade. Grill vegetables over medium heat for 3-4 minutes per side or until tender. Cool vegetables and cut into 1-inch pieces. Combine vegetables and pasta in a large bowl. Add remaining ingredients to the reserved marinade and mix well. Pour dressing over vegetables and pasta and toss to coat. Gently stir in tomatoes and serve.

Makes 9 Servings
Serving Size: 8 ounces