1) Veggie Pad Thai
Serves 2
½ firm tofu package, cubed
1 cup mix raw vegetables, chopped
½ cup bean sprouts
2 garlic cloves, crushed
1 red chili, crushed
½ onion, sliced
½ carrot, sliced
1 tomato, sliced
2 lemongrass stalks, sliced thin
5 lime leaves, whole
4 tablespoons soy sauce
1 tablespoon brown sugar
2 tablespoon oil
handful of noodle, glass or rice
sesame seeds
peanuts ground to bits
Place oil in heated wok. Add garlic, chili, onion, carrot, tomato, and tofu. Stir fry. Add mixed vegetables, lemongrass, and lime leaves. Stir fry. Add soy sauce and sugar to taste. Stir fry. Add noodles. Stir fry. Add bean sprouts. Add a little water if needed. Add ground peanuts. Serve on plate, sprinkle with sesame seeds and peanut bits. It's a great vegetarian entree and a meal in itself. A delicious low calorie recipe.
2) Vegetarian Thai Green Curry
Serves 2
2 tablespoons oil
1-2 tablespoons chili paste
1 green chili crushed
2 tablespoon galingal, sliced thinly
2 lemongrass stalks, sliced thinly
5 lime leaves whole
1 cup basil, chopped
1 tablespoon brown sugar
5 tablespoons soy sauce
½ cup peeled and cubed pumpkin
1 cup mixed vegetables, chopped
½ tofu package, cubed
4 cups coconut milk
Place oil in heated wok. Add chili paste, chili, galingal, lemongrass, lime leaves. Stir fry. Add a small amount of coconut milk to mix. Add sugar, soya sauce, pumpkin, mixed vegetables, tofu, and coconut milk. Cover and simmer until vegetables are tender. Serve with rice or noodles. A delicious low calorie recipe.
3) Grace’s Oodles of Noodles
Serves 2
1 large handful of noodles, any kind
1 tablespoon olive, grapeseed, or safflower oil
2 garlic clove, diced
1 green onion stalk, finely chopped
2 tablespoon soy sauce
sesame seeds
Boil noodle until tender and drain. Toss all items in a large bowl. Sprinkle sesame seeds on top. A delicious low calorie recipe.
4) Easy Vegetable Stir Fry
Serves 2
2 cups mixed seasonal vegetables, chopped and sliced
1 green onion stalk, chopped in 4 pieces
3 garlic cloves, minced
1 tablespoon ginger, sliced finely
2 tablespoon oil
2-3 tablespoon soy sauce
2 tablespoon vegetarian mushroom sauce (optional)
½ cup watersalt & pepper
Prepare vegetables by washing and chopping them. If you use carrots, be sure to slice them thinly. If you use snow peas, leave them whole.
On medium-high heat, sauté garlic, green onion, and ginger in oil. Add mixed vegetables. Stir. Add water, soy sauce, and mushroom sauce (optional). Stir for 1 minute. At this time, the vegetables are crispy and ready. If you prefer tender vegetables, reduce heat and cover to simmer vegetables for 1 minute. Salt and pepper to taste.
Serve with rice or noodles. A delicious low calorie recipe.
5) Soba Noodles with Tofu & Vegetables
Serves 2
Handful of soba (buckwheat) noodles
½ firm tofu package, cube
1 cup snow peas, whole
1 carrot large, sliced
1 handful fresh chives or 1 green onion stalk, chopped
2-3 tablespoons oil
2 tablespoons soy sauce
black pepper
sesame seeds
Bring 5 cups of water to boil and cook soba noodles until tender. Drain noodles and run under cool water, then set aside. In separate pot, steam or boil lightly carrots, snow pea, and tofu for 2 minutes. Combine noodles with vegetables and tofu in a large bowl. Add oil, soy sauce, and chives or green onion. Toss. Pepper to taste. Sprinkle sesame seeds on top. A delicious low calorie recipe.
6) Vegan Rice Medley
Serves 2-3
1 cup brown rice
1 cup quinoa
1 handful hijiki seaweed
½ cup coconut milk
3 tablespoon soy sauce
cilantro or parsley
black pepper
If you do not have a rice cooker, wash rice and let sit in water for 15 minutes, then drain. Place rice and 2 ¼ cups of water in a pot and let boil for 10 minutes. Reduce heat and cover until rice absorbs all the water and becomes tender and fluffy. Meanwhile, place hijiki seaweed in a cup of water and let sit for 20 minutes.
In a separate pot, place quinoa and 2 cups of water, and boil for 10 minutes. Reduce heat and cover (quinoa cooks easily). When quinoa is tender, add cooked rice to the pot, and stir in hijiki seaweed and soy sauce. Add coconut milk. Stir. Let cook until rice and quinoa absorb all the liquid. Remove from stove. Pepper to taste. Garnish with cilantro or parsley. Serve with your favorite vegetable or tofu dish. A delicious low calorie recipe.
7) Eggplant Spinach Curry
1/4 cup oil
1 teaspoon black mustard seeds
12 garlic cloves minced
2 pound spinach rinsed, dried, and finely chopped
1 medium eggplant cut into 1/2" cubes
1 piece ginger root (1-inch) peeled and grated
1/4 teaspoon jalapeno chiles, minced
1/4 teaspoon tumeric powder
1/4 teaspoon paprika
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
2 medium tomatoes finely chopped
salt to taste
cilantro sprigs, for garnish
Heat the oil with half of the mustard seeds in a large saucepan. Add remaining mustard seeds when the cooked seeds begin to pop. Add the garlic and saute until tender. Add the spinach, a small amount at a time, stirring occasionally to keep the spinach from scorching. When the spinach wilts, add the eggplant, ginger, jalapeno
chiles, tumeric, paprika, coriander, and cumin. Saute to blend the flavors. Cover, and cook over medium-low heat for 15 minutes. Add the tomatoes and season to taste with salt. Cook, uncovered, 5 minutes longer. Garnish with cilantro.
8) Mediterranean Stew
1 medium eggplant chopped
2 medium zucchini chopped
1 green pepper chopped
1 onion chopped
3 tomatoes chopped
30 ounces garbanzo beans rinsed and drained
9 ounces frozen artichokes quartered
1 tablespoon oregano
salt, pepper, and red pepper flakes to taste
Combine in pot and cook until heated through, and zucchini is tender. Serve with rice, noodles, or couscous.
9) Tabbouleh
Serves 6-8
1 cup bulgur wheat
1 cup hot (not boiling) water
1 large lemon, juice of
1/2 cup olive oil
1 cup parsley finely chopped
1/2 cup green onion finely chopped
2 teaspoon minced garlic
4 roma tomatoes diced
1 large cucumber diced
1/4-1/2 teaspoon sea salt and freshly ground pepper to taste
Combine bulgur, water, and lemon juice in a large bowl. Set aside for 30 minutes, then fluff with a fork to separate the grains. Add remaining ingredients and toss to combine. Adjust seasonings to taste. Flavors will intensify after a while. Cover and refrigerate at least 2 hours before serving. Keeps well for 3-4 days, covered, in the refrigerator.
This and more delicious low calorie recipes can be found in the cookbook: Not Just for Vegetarians, Delicious Homestyle Cooking, the Meatless Way
~ Recommended Cookbooks ~
~ Vegetarian and Vegan Ingredients ~ |
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