Category: Vegetarian

Mexican Quinoa with Pepitas and Cilantro

Serves: 4 Servings

Source: The New Whole Grain Cookbook

Serves: 4 Servings
Source: The New Whole Grain Cookbook

Ingredients:

  • 1 1/4 cup water
  • 1 cup quinoa
  • 1/2 cup raw pumpkin seeds
  • 1 cup of cilantro leaves, washed and dried
  • 2 cloves of garlic
  • 1/2 jalapeno chili
  • 1/2 teaspoon of salt
  • 1 teaspoon ground cumin
  • 2 tablespoons of olive oil
  • 1 teaspoon of lime juice
  • 1 small red pepper, chopped
  • 2 green onions, chopped

Instructions:

  1. In a 2 quart saucepan with a tight fitting lid, bring the water to a boil. In a medium bowl, rinse the quinoa with warm water, pour off most of the water, then drain with a fine-mesh strainer.
  2. When the water boils, add the quinoa and bring it back to a boil. Reduce heat and simmer for 15 minutes. The water should all be absorbed and small holes have formed on the surface of the grain. Let stand covered for 5 minutes.
  3. In a large saute pan over high heat, dry toast pumpkin seeds, shaking the pan, move the seeds over the heat until they begin to pop. Remove from heat and put them in a food processor or blender. Add the cilantro, garlic, jalapeno, salt, cumin and process, scraping down the sides frequently until all the ingredients are well minced. Gradually add the lime juice and olive oil.
  4. If serving immediately, stir in the cilantro mixture , bell peppers and onions into quinoa while still warm. Otherwise, chill the quinoa and add remaining ingredients when cool. Can be used to stuff whole grain wraps.

Quick Bean and Vegetable Couscous or Bulgar Pilaf

Serves: 4 Servings

Source: The New Whole Grain Cookbook

Serves: 4 Servings
Source: The New Whole Grain Cookbook

Ingredients:

  • 2 tablespoons of olive oil
  • 1 large carrot, shredded
  • 1 large onion, chopped (about 2 cups)
  • 2 cloves of garlic, minced
  • 1 14 ounce can of canned diced tomatoes, drained
  • 1/4 teaspoon of fresh ground pepper
  • 3/4 teaspoon of salt
  • 1 15 ounce can of black beans or white beans, rinsed
  • 1 1/4 vegetable stock or water
  • 1 cup of whole wheat couscous or Bulgar
  • 1/4 fresh parsley
  • 4 ounces of aged cheese, shredded

Instructions:

  1. Heat olive oil in a 4 quart saucepan with a tight fitting lid. Add carrot and onion and saute over medium heat until soft and golden.
  2. Add the garlic , tomatoes, pepper, salt, and beans. Saute, stirring gently until everything is heated through.
  3. Add stock or water, push the veggies to the side and bring the liquids to a full boil. Turn off the heat, add couscous , stir once quickly and cover tightly. (If using Bulgar, return to a full boil. cover tightly, and simmer for 10 minutes, then take off the heat.
  4. Let the pot stand uncovered, at room temperature for 10 minutes to absorb the liquids and flavours. Add parsley and cheese and fluff with a fork. Serve warm.

Tomato and Goat Cheese Gratin

Serves: 4

Source: Swedish grocery store (Coop) magazine

Serves: 4
Source: Swedish grocery store (Coop) magazine

Ingredients:

  • 1 can crushed tomatoes
  • 4 big tomatoes, different colours if possible, sliced
  • 200g goat cheese, sliced
  • 16 olives, pitted
  • 1 tsp dried basil or oregano

Instructions:

  1. Pour the can of tomatoes into an oven safe casserole dish.
  2. Lay the tomato and cheese slices in the dish, overlapping and alternating.
  3. Sprinkle the olives and herbs on top.
  4. Bake in oven at 450 until heated through and the cheese is melted, about 15 minutes.
  5. Serve over rice.

Veggie Tamale Pie

Serves: 4 to 6

Source: Vegetarian Times, January 2010

Serves: 4 to 6
Source: Vegetarian Times, January 2010

Ingredients:

Topping

  • ½ cup dry polenta or corn grits
  • ¼ cup grated sharp Cheddar cheese

Filling

  • 1½ tsp vegetable oil
  • 3 cloves garlic, minced (1 tbsp)
  • 1 medium onion, diced (1 cup)
  • 1 small zucchini, diced (½ cup)
  • ½ medium red, yellow, or orange bell pepper, diced (½ cup)
  • 1 tbsp chili powder
  • 1 tsp dried oregano (Mexican, if available)
  • 1 15-oz. can pinto beans, rinsed and drained
  • 1 14.5-oz can tomato purée
  • ½ cup frozen corn kernels
  • 2 tsp brown rice flour

Instructions:

  1. To make topping: Preheat oven to 375°F. Bring 2 cups water to a boil in saucepan. Stir in polenta, reduce heat to medium, and simmer 30 minutes, stirring often. Stir in cheese. Set aside.
  2. To make filling: Heat oil in skillet over medium heat. Add garlic and onion and cook 5 minutes. Add zucchini, bell pepper, chili powder, cumin, and oregano. Cook 5 minutes more.
  3. Stir in beans, tomato purée, and corn. Mix rice flour with ¼ cup cold water; stir into zucchini mixture. Cook 3 minutes, or until mixture thickens slightly. Season with salt and pepper, if desired.
  4. Spread filling into 8-inch-square baking pan. Spread topping over filling.
  5. Place casserole on baking sheet. Bake 40 minutes, or until filling bubbles and top is golden. Let stand before serving.
  6. Frozen cooking instructions: Preheat oven to 375°F. Cover casserole with foil, and place on baking sheet. Bake 90 minutes. Remove foil during last 15 minutes of baking.

It can be hard to spread the polenta evenly over the filling; you might want to double the amount of topping.

Sun-Dried Tomato and White Bean Risotto

Serves: 4

Source: Canadian Living Make it Tonight

Serves: 4
Source: Canadian Living Make it Tonight

Ingredients:

  • 1 tbsp extra-virgin olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp dried Italian herb seasoning
  • 1/4 tsp pepper
  • 1 cup arborio or other short-grain rice
  • 2 1/2 cups hot vegetable stock
  • 1 can (19 oz/540 mL) navy (white pea) beans, drained and rinsed
  • 1/2 cup chopped drained oil-packed sun-dried tomatoes
  • 1/2 cup grated Parmesean cheese

Instructions:

  1. In a large saucepan, heat oil over medium heat; fry onion, garlic, Italian herb seasoning and pepper, stirring occasionally, until softened, about 3 minutes.
  2. Add rice, stirring to coat. Add stock and bring to a boil. Reduce heat to low; cover and simmer, stirring once, for 10 minutes. Stir vigorously for 15 seconds. Simmer, covered, for 5 minutes.
  3. Stir in beans; simmer, covered, until rice is creamy and slightly firm to the bite, about 2 minutes.
  4. Stir in sun-dried tomatoes and Parmesean cheese.

During steps 2 and 3, make sure that the rice does not dry out and stick. Add extra hot water if necessary.

Black Bean Burritos

Serves: 6

Source: Anne Marie

Serves: 6
Source: Anne Marie

Ingredients:

  • 2 teaspoons canola or olive oil
  • 1/2 onion, diced
  • 1 – 19 ounce can black beans, rinced and drained
  • 1/2 cup frozen corn
  • 1 fresh tomato, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon chili powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/8 teaspoon cayenne pepper or chili flakes

Instructions:

  1. Heat oil over medium heat in a large frying pan. Add onions and cook until softened, about 3 minutes.
  2. Add beans, corn, tomato, garlic, chili powder, oregano, salt,cumin, and cayenne pepper. Stir, cover, reduce heat to medium low, and cook stirring occasionally, until tomato softens and flavours blend, about 10 minutes.
  3. Heat tortilla shells in oven or in frying pan. Serve with a selection of toppings (shredded lettuce, cheese, salsa).