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

More Recipes

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please visit PCRM’ s website at www. NutritionMD. org

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