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ealthy Kitchen
 

Vegetarian Diets: Vegetarian Recipes

© Physician's Committee for Responsible Medicine

In a large bowl, put 2 cups of whole wheat couscous, pour 4 cups boiling water over it and let sit at least 15 minutes. Fluff with a fork and keep warm.

Saute onion and garlic in water, wine, or sherry until limp. Add tomatoes and their liquid, carrots, celery, turnip, spices, and corn syrup. Bring to a boil, reduce the heat and simmer for about 20 minutes. Then add zucchini, red pepper, raisins, apricots, and chickpeas. Simmer for an additional 15 minutes. Place couscous in individual soup bowls and top with the vegetable stew. Garnish with chopped mint or parsley. Serves 6 to 8.

Per serving: 294 calories; 36 grams protein; .65 grams fat; 238 grams carbohydrate; 175 milligrams sodium; 2 percent calories from fat.


Creamy Carrot Soup

1 cup sliced carrots (about 3 carrots)
1 cup vegetable broth
1/2 small onion, chopped
1 teaspoon curry powder
1/4 cup plain soymilk

In a medium saucepan, combine ingredients and cook until carrots are tender, about 15 minutes. Transfer to blender and purée until smooth. Stir in soymilk. Makes 2 servings, about 60 calories each.


Black Beans with Marinated Tomatoes

Beans:
2 cups dried black beans
6 cups water
2 large garlic cloves
1 onion, studded with 8 cloves
2 onions, chopped
1 1arge green pepper, chopped
1 teaspoon salt
4 cups cooked brown rice

Place beans and water in large pot. Add 2 whole garlic cloves and 1 whole onion, studded with 8 whole cloves. (Make a small hole for each clove in the side of the onion with a toothpick, then push the stem end into the hole.) Cook over low heat about 2 hours. Remove the garlic and the whole onion. Add chopped onions and green pepper. Cook an additional hour until beans are tender.

Marinated Tomatoes:
6 tomatoes, chopped
1 bunch green onions, chopped
1/2 onion, chopped
1 clove garlic, crushed
3 Tablespoons wine vinegar
4-5 dashes Tabasco sauce

Combine all ingredients. Refrigerate until ready to serve, at least 1 hour. Serve the beans over brown rice, with some of the marinated tomatoes on top. Serves 8.

The McDougall Plan, John A McDougall, MD, and Mary A. McDougal1, L.P.N., (Piscataway, NJ: New Century Publishers, 1983).


Hummus Sandwich Spread

1 cup cooked chickpeas
2 tablespoons tahini (sesame seed paste)
2 tablespoons fresh lemon juice
1 clove garlic minced
1/4 cup chopped fresh parsley

Blend in food processor until smooth. Serve in pita bread with lettuce and sliced tomatoes. Makes two servings.


Sweet and Sour Almonds on Rice

1/2 cup almonds
1/2 cup maple syrup
1/2 cup vinegar
1/2 cup ketchup
1/4 cup soy sauce
1 tablespoon cornstarch
1 onion, chopped
1 green pepper, chopped
1 tomato, chopped
1 cup unsweetened pineapple, chopped
4 cups cooked brown rice

Bake almonds on foil at 300°F for 20 minutes.
Prepare sauce by boiling syrup, vinegar, ketchup, and soy sauce for 2 minutes. Dissolve cornstarch into 1/4 cup cold water, and add it to the sauce. Then boil for an additional minute.

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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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