Vegetarian Starter Kit 1 | Page 15

Easy Bean Salad

Serves 10

So simple and delicious , you won ’ t believe it .

1 15-ounce can kidney beans 1 15-ounce can pinto beans 1 15-ounce can black-eyed peas 1 10-ounce frozen package Fordhook lima beans 1 cup frozen corn 1 large red bell pepper , diced ½ medium onion , diced 1 teaspoon salt 1 teaspoon pepper ½ cup low-fat Italian salad dressing

Toss all ingredients together . Serve cold or at room temperature . May be covered and stored in the refrigerator for several days .

Nutrition information per serving : 176 calories , 9.7 gm protein , 31 gm carbohydrate , 2.2 gm fat , 508 mg sodium , 0 mg cholesterol

Grilled Polenta with Portabella Mushrooms

Serves 4

Grilling or oven-roasting vegetables is so easy and brings out their best flavors .

½ cup polenta ( coarsely ground cornmeal ) 1 15-ounce can vegetable broth or 2 cups vegetable stock ½ cup water 4 large portabella mushrooms 1 tablespoon olive oil 2 tablespoons soy sauce 2 tablespoons balsamic vinegar 2 tablespoons red wine or water 2 garlic cloves , crushed 1 roasted red pepper , cut into thin strips for garnish ( optional )

Combine the polenta , vegetable broth , and ½ cup of water in a saucepan . Bring to a simmer and cook , stirring frequently , until very thick , 15 to 20 minutes . Pour into a 9 x 9-inch baking dish and chill completely

( at least 2 hours ). To grill , cut into wedges , brush or spray lightly with olive oil , and cook over medium-hot coals until nicely browned . Clean the mushrooms and cut off the stems . Prepare the marinade by stirring the remaining ingredients together in a large bowl . Place mushrooms top side down in the marinade and let stand 10 to 15 minutes . Grill bottom side down over medium hot coals about 5 minutes . Turn and pour some of the marinade into each of the cavities . Grill until mushrooms can be pierced with a skewer , about 5 minutes longer . Serve with grilled polenta . Garnish with roasted red pepper strips , if desired .

Note : The polenta may be broiled in the oven instead of grilled .

Nutrition information per serving : 141 calories , 4 g protein , 20 g carbohydrate , 3 g fat , 308 mg sodium , 0 mg cholesterol

Chili Mac

Serves 6

Kids of all ages love this simple meal .

8 ounces pasta spirals or macaroni 1 onion , chopped 2-3 cloves of garlic , minced 1 small bell pepper , diced ¾ cup textured vegetable protein 1 15-ounce can crushed tomatoes 1 15-ounce can kidney beans , including liquid 1 15-ounce can corn , including liquid 1 tablespoon chili powder 1 teaspoon cumin

Cook the pasta in boiling water until it is tender . Drain and rinse it under hot water , then set it aside . Heat ½ cup of water in a large pot , then add the chopped onion and garlic . Cook until the onion is soft , about 3 minutes . Add the bell pepper , textured vegetable protein , crushed tomatoes , kidney beans , corn , spices , and an additional ½ cup water . Stir to mix , then simmer over medium heat , stirring occasionally , for 20 minutes . Add the cooked pasta and check the seasonings . Add more chili powder if a spicier dish is desired .

Note : Textured vegetable protein is made from soybeans and is low in fat and high in protein . Look for it in natural food stores and the bulk section of supermarkets .

Nutrition information per serving : 275 calories , 14 g protein , 52 g carbohydrate , 1 g fat , 549 mg sodium , 0 mg cholesterol

Berry Cobbler

Serves 9

Easier to make and much lower in fat than fruit pie . For a real treat , top the hot cobbler with a spoonful of non-dairy frozen dessert .

5-6 cups fresh or frozen berries ( boysenberries , blackberries , raspberries , or a mixture of these ) 3 tablespoons wholewheat pastry flour ¼ cup sugar or other sweetener 1 cup wholewheat pastry flour 2 tablespoons sugar or other sweetener 1 ½ teaspoons baking soda ¼ teaspoon salt 2 tablespoons vegetable oil ½ cup non-fat soymilk or rice milk

Preheat oven to 400 ° F . Spread the berries in a 9 x 9-inch baking dish and mix them with 3 tablespoons of flour and ¼ cup of sugar . In a separate bowl , mix 1 cup of flour and 2 tablespoons of sugar with the baking powder and salt . Add the oil and mix it with a fork or your fingers until the mixture resembles coarse corn meal . Add the soymilk or rice milk and stir to mix . Spread the mixture over the berries ( don ’ t worry if they ’ re not completely covered ), then bake until golden brown , about 25 minutes .

Nutrition information per serving : 166 calories , 3 g protein , 32 g carbohydrate , 3 g fat , 67 mg sodium , 0 mg cholesterol

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