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Vegetarian Diets: Vegetarian Recipes

© Physician's Committee for Responsible Medicine

Orange and Black-Eyed Pea Salad

2 15-ounce cans black-eyed peas or 4 cups cooked peas
4 oranges
1/2 cup chopped parsley
Small handful of fresh basil, chopped (optional)
1/4 cup finely sliced red onions
1 1arge bunch of watercress, washed and dried

Dressing:
Juice and grated rind of 1 orange
2 Tablespoon oil
2 Tablespoon vinegar (raspberry flavored vinegar is espe-cially tasty)
6 minced green onions, some green tops included
Salt and pepper

Rinse and drain the canned black-eyed peas. Mix oil, juice and grated orange rind with parsley, green onions, red onions, basil (if available), salt and pepper. Coarsely chop the segments of the oranges. Add those along with the peas to the dressing mixture. Arrange watercress on four plates, top with pea salad. Garnish with wedges of the remaining orange. Serves 6.
Per serving: 207 calories; 9 grams protein; 31 grams carbohydrate; 4.7 grams fat; 10 mg sodium; 7 grams fiber; 20 percent calories from fat.


White Bean Dip with Lemon and Garlic

The lemon zest adds an appealing fresh taste to this dip. Zesters, small rake-like utensils which remove just the yellow part of the rind, can be purchased in most cooking supply shops.
3 cups cooked white beans (navy or cannellini)
Zest of one lemon (scrape off the zest before you squeeze the juice)
Juice of one lemon
1/4 teaspoon salt (optional)
2-3 cloves of garlic, minced or pressed through garlic press 1 tablespoon olive oil (optional)
3 tablespoons chopped chives
Dash of cayenne or hot sauce

In a blender or food processor, process the beans, olive oil, lemon zest, lemon juice, garlic and cayenne until smooth. Transfer to a medium bowl and add chopped chives. May be eaten at room temperature or chilled. Serves 6.

Per serving (without optional olive oil and salt): 130 calories; 8 grams protein; 24 grams carbohydrate; 0.2 grams fat; 7 mg sodium; 5 grams fiber; 1 percent calories from fat.

Per serving (with olive oil and salt): 150 calories; 8 grams protein; 24 grams carbohydrate; 2 grams fat; 184 mg, sodium; 5 grams fiber; 12 percent calories from fat.


Moroccan Vegetable Couscous

This flavorful dish is a meal-in-one; any leftovers are great in a whole wheat pita.
2 cups whole wheat couscous
4 cups boiling water
1 large onion, cut in half and sliced thin
2 cloves of garlic, minced
2 tablespoons water, wine, or sherry
1 16 oz. can of tomatoes, chopped coarsely with liquid included
3 large carrots, cut in 1/2 inch lengths
2 large stalks celery, cut into 1-inch lengths
1 medium turnip, cut into 1/2 inch cubes
1/2 teaspoon cinammon
1/2 teaspoon fennel seeds (optional)
1 teaspoon ground cumin
1/4 teaspoon turmeric
1 teaspoon paprika
2 teaspoons dark corn syrup
1/8 teaspoon cayenne or to taste
1/2 pound zucchini, cut into 1/2 inch slices
1/2 cup sweet red pepper chopped
1/4 cup raisins
1/4 cup chopped dried apricots
1 can chickpeas, rinsed and drained
1/4 cup chopped fresh mint or parsley

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About The Author
Founded in 1985, the Physicians Committee for Responsible Medicine (PCRM) is a nonprofit organization that promotes preventive medicine, conducts clinical research, and encourages higher standards for ethics and effectiveness in research....more
 
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