Favorite Vegetarian Recipes

Many of my non-vegetarian friends wonder how vegetarians get their protein. Actually, it's easy. Protein is found in legumes, nuts, seeds, whole grains, and vegetables. Nutritionists recommend eating a variety of these through the day. I hope you enjoy these recipes as much as I do!

Quinoa, Asparagus and Arugula Salad California Pizza Kitchen ingredients; Jan's proportions	Print this recipe Ingredients & Preparation Quinoa-1 cup raw cooked in 2 cups water, 1/4 t salt for 15 minutes, then marinate in champagne vinaigrette dressing Arugula-1 package Red onion strips-1/2 cup Sun-dried tomatoes-1/2 jar Asparagus 1-2 bunches, blanch 1 minute, drain and cover with ice, chop into 1 inch pieces Toasted pine nuts-1/4 cup Champagne vinaigrette dressing Top with Feta cheese, crumbled A note about quinoa. . . Quinoa has become highly appreciated for its nutritional value, as its protein content is very high (18%). Nutritional evaluations of quinoa indicate that it is a source of complete protein. Furthermore, it is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also a source of calcium, and thus is useful for vegans and those who are lactose intolerant. Quinoa is gluten-free and considered easy to digest.
Quinoa Salad Vicki Simpson	Print this recipe Ingredients Layer on a platter in order: 4-5 cups lettuce greens (I like red leaf, romaine, and a little spinach) 2 cups quinoa already cooked (I use the multicolor from Trader Joe's) 2 cups small white beans (can be canned) 1 cup red pepper chopped 1 cup red onion thinly sliced or green onion chopped 1 cup cherry or grape tomatoes halved 1-2 avocados sliced 1/2 cup pinenuts sprinkled on top Preparation Drizzle olive oil and lime juice over salad and add salt and pepper to taste.
Beet Salad with Candied Pecans Nordstrom (quantities are per serving)	Print this recipe Ingredients Dark cherry balsamic vinaigrette, 1 oz. (Sold at Nordstrom) Marinated roasted beets, 5 oz. (Trader Joe's has great shrink wrap pkgs of cooked beets-no need to roast) Organic Spring Mix, 1 3/4 oz Marinated Julienned Red Onions Candied pecans, 1 1/2 oz (or herbed pecans from Trader Joe's) Kosher salt & black pepper to taste Goat cheese, hand crumbled, dime size, 3/4 oz. Preparation 1. In a clean 6 qt. stainless steel bowl, ladle 1 oz of the dark cherry balsamic vinaigrette. Add the marinated beets and marinated julienned red onions, organic spring mix and candied pecans. Season with salt and pepper. 2. Using tongs, toss together well, thoroughly coating the greens. Then shake the bowl so that the heavier ingredients fall to the bottom and the lettuce rises to the top. 3. Present in a chilled serving bowl, stack in a criss-cross pattern, creating height in the center, and arrange some of the colorful ingredients on top. 4. Garnish with goat cheese scattered over top of the salad.
Lemon Juice and Olive Oil Salad Dressing Dawn Dunn	Print this recipe Ingredients 1/4 cup lemon juice 2/3 cup olive oil, extra light 2 cloves garlic 2 teaspoons salt Preparation Shake it up in a bottle and pour over salad greens. Delicious!
Black Bean Soup Bev Krick	Print this recipe Ingredients 1 T olive oil 1 C chopped onions 1 clove garlic 2 15 oz cans black beans 1 14 oz can stewed tomatoes 2 C veggie chicken broth 1/2 C mild picante sauce 1 t cumin 2 T lime juice Preparation Saute onion & garlic in oil and add remaining ingredients. Simmer at least 30 min. Sprinkle chopped fresh cilantro on each bowl.
Chard Soup Jan Webb McQuistan	Print this recipe Ingredients 1 bunch Swiss chard 1 onion, chopped 1 jar (4 1/2 oz) sliced mushrooms or fresh 2 cloves garlic, crushed 3 T olive oil 1 can (8 oz) tomato sauce 2 pkg. dark brown George Washington broth 1 zucchini 1/2 can garbanzos 2 1/2 cups water Optional: green beans, turnips Preparation Chop onions, white part of chard. Saute onions, chard, garlic and mushrooms with olive oil. Add 1/2 cup water, tomato sauce, and G.W. broth; keep boiling. Add zucchini, garbanzos, chard (optional: green beans, turnips). Add remaining water. Cook until vegetables are tender.
Garden Vegetable Soup Makes 4 servings (about 1 cup each) Weight Watchers	Print this recipe Ingredients 2/3 cup sliced carrot 1/2 cup diced onion 2 garlic cloves, minced 3 cups fat-free broth (beef, chicken, or vegetable) 1 1/2 cups diced green cabbage 1/2 cup green beans 1 tablespoon tomato paste 1/2 teaspoon dried basil 1/4 teaspoon dried oregano 1/4 teaspoon salt 1/2 cup diced zucchini Preparation In large saucepan, sprayed with nonstick cooking spray, saute the carrot, onion, and garlic over low heat until softened, about 5 minutes. Add broth, cabbage, beans, tomato paste, basil, oregano, and salt;bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender. Stir in zucchini and heat 3-4 minutes. Serve hot. Per serving: 42 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 63 mg sodium, 8 g total carbohy- drate, 2.4 g dietary fiber, 3 g protein, 41 mg calcium
Oatmeal and Walnut Patties Jan Webb McQuistan	Print this recipe Ingredients 1 c. oats 1 c. corn flakes 1 c. walnuts 1 tsp. salt 3/4 t sage 1/2 t celery salt 2 eggs 1/2 c. milk 1 large onion, chopped fine Preparation Chop walnuts in blender. Mix all ingredients and let stand a few minutes. Form into patties using ice cream scoop and fry in oil until brown on both sides. Place in casserole or flat baking pan. Mix 1 can cream of mushroom soup with 3/4 can water. May add 1 small can mushrooms. Pour over patties and bake in oven until sauce is thick, 35 to 40 minutes at 350 Yeild: 8 patties, 1 large oblong pyrex
Armenian Lentils & Swiss Chard Jan Webb McQuistan	Print this recipe Ingredients 6 cups boiling water 1 1/2 cups lentils 1 1/2 tsp. salt (Put lentils in boiling water; bring to boil, lower heat & simmer 20 minutes.) 1 medium onion, chopped 3 cloves garlic, crushed 3 Tbs. chopped green peppers 3 Tbs. sliced fresh mushrooms 2 Tbs. olive oil on water 6-8 stalks Swiss Chard (chopped coarsely) 1 pkg. G. Washington Brown seasoning Preparation Saute onion, garlic, peppers and mushrooms in olive oil. Add half this mixture to lentils and stir well. Simmer another 15 minutes. Save other half for chard. Add chopped chard and G.W. seasoning to remaining onion and garlic mixture and 1/2 cup lentils liquid. Steam 5 minutes. Combine with lentils and simmer 5 minutes. Serve on cooked brown rice or ala (bulgar wheat). With a salad makes a whole meal.
Cornflake Roast Bev Krick	Print this recipe Ingredients 1 1/2 c pecans chopped 1 med onion chopped 1/2 c oil 4 c cornflakes 1 t basil 1 t salt 2 c milk 2 eggs Preparation Bake 400 c. 45 minutes covered; 15 minutes uncovered
Quick 'n Easy Special K Roast Jan Webb McQuistan	Print this recipe Ingredients 6 cups Special K 2 pounds cottage cheese 6 eggs, beaten 1 envelope onion soup mix 1/4 cup oil Preparation Mix together in large bowl. Bake 350 degrees 45 min - 1 hour in large oiled casserole.
Italian Patties Carol Ann Retzer	Print this recipe Ingredients--Patties 1 cup seasoned bread crumbs 1 cup chopped pecans 2 cups grated cheddar cheese 1 large onion 2 cloves garlic 6 eggs Mix well, form into patties, fry. Ingredients--Sauce 2 cans Italian stewed tomatoes 1 large bell pepper, chopped 1 large onion, diced 1 cup mushrooms, sliced 1 Tb lemon juice 3 Tb sugar Preparation Saute pepper, onion, mushrooms. Combine with tomatoes. Add lemon juice and sugar. Add patties and simmer.
Skillet Quinoa Bev Krick	Print this recipe Ingredients 2 t. olive oil or a bit more 1/2 C. chopped onion 2 t. minced ginger 2 minced garlic cloves 1 C. red quinoa 1 broth cube 1 1/2 C. water 1 can rinsed beans - black or chickpeas 1/3 C. raisins plumped in hot water 10 min, drain 1 T. minced fresh mint 2 T. lemon or lime juice Preparation Heat oil, add onion, garlic & ginger, saute 4 minutes. Add quiona, saute 1 minute more. Add water and broth cube & bring to a boil, lower heat & cook gently for 15 minutes. Fluff with fork, add beans, raisins, mint & juice. Cook 1 more minute. (May need to cook longer)