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A Pilgrim's Lentil Pottage

2 teaspoons olive oil
2 cloves garlic -- finely chopped
1 medium onion -- chopped
8 cups cold water
1 1/2 cups lentils -- rinsed and drained
3 tablespoons ketchup
1/8 teaspoon ground cloves
1 1/2 teaspoons salt and pepper -- or to taste
A Dash of freshly ground black pepper

In a large soup kettle, heat oil over medium heat. Stir in garlic, carrots and onion. Cook, stirring constantly, until vegetables wilt but not brown.
Add water, lentils, ketchup, cloves and salt; cover and bring to a boil. Reduce heat to low and cook, stirring occasionally, 45 minutes or until lentils are tender. If soup gets too thick, add more water.
Reheat before serving, adding pepper. Add vinegar, wine or lemon juice for extra flavor.
NOTES: For a variation, refrigerate overnight to allow flavors to blend.
Banana Muffins

3 very ripe bananas (about 1 1/2 cups puree)
1/2 cup apple juice, frozen concentrate
2 tablespoons apple juice, frozen concentrate
1 tablespoon orange juice, frozen concentrate
2 tablespoons vegetable oil
1 teaspoon fresh lemon juice
1 1/4 cups whole-wheat flour
3/4 cup wheat germ
1 1/2 teaspoons ground cinnamon
2 teaspoons baking powder
3/4 cups raisins or chopped dates
1/2 cup walnuts -- coarsely chopped
2 egg whites

Preheat oven to 375 degrees.
Process the bananas, juice concentrates, oil, and lemon juice in a blender until smooth. Combine the flour, wheat germ, cinnamon, and baking powder in a mixer bowl.
Stir the banana mixture into the dry ingredients to make a thick batter; then stir in the raisins and walnuts.
Beat the egg whites until stiff. Gently fold into the batter.
Spoon the batter into 18 muffin cups coated with vegetable cooking spray. Bake for 20 to 25 minutes. Remove from the tins immediately.
Corn Berry Muffins

1 cup whole-grain cornmeal
1/2 cup whole-wheat flour
1/4 cup wheat germ
1 1/2 teaspoons baking soda
2/3 cup low-fat buttermilk
1/4 cup apple juice, frozen concentrate
3 tablespoons apple juice, frozen concentrate
2 egg whites -- lightly beaten
1/4 cup vegetable oil
1 2/3 cups fresh or frozen blueberries (or raisins)
Vegetable cooking spray

Preheat oven to 400 degrees.
Combine the cornmeal, flour, wheat germ, and baking soda in a mixing bowl. Beat the buttermilk, juice concentrate, egg whites, and oil in separate bowl. Add the liquid ingredients to the dry ingredients and blend well with a few strokes.
Fold in the blueberries or raisins until distributed evenly.
Spoon the batter into 12 muffin cups coated with vegetable cooking spray. Bake until lightly browned, about 20 minutes. Remove from the tins immediately.

Cranberry-Orange Relish

1 pound fresh or frozen cranberries
1 thin-skinned organic orange. No seeds -- washed and cut
2 cups sugar


Combine cranberries and orange in bowl of food processor. Chop into fine small bits being careful not to over puree. Transfer mixture to a large mixing bowl; add sugar and stir well. Transfer mixture to a jar; cover tightly. Allow macerating in the refrigerator 2 days before using. Makes about 3 1/2 cups.
NOTES: When using unpeeled oranges or zest in recipes, use organic fruit to avoid possible pesticide residue on the fruit skin. If organic oranges are not available, scrub orange thoroughly before using.

Cranberry-Pineapple Relish

1 pound fresh or frozen cranberries
1 cup pineapple -- chopped
2 cups sugar


Combine cranberries and pineapple in bowl of food processor. Chop into fine small bits being careful not to over puree. Transfer mixture to a large mixing bowl; add sugar and stir well. Transfer mixture to a jar; cover tightly. Allow macerating in the refrigerator 2 days before using. Makes about 3 1/2 cups.

Super Soy Burgers

Pan spray
1 1/2 cups soybeans -- cooked and mashed
3/4 cup brown rice -- cooked
1 egg
3 tablespoons soy sauce
5 scallion -- minced
1 tablespoon nutritional yeast
1 tablespoon cornstarch
2 tablespoons Dijon mustard
2 tablespoons fresh mixed herbs -- chopped
Salt & pepper -- to taste

1. Preheat oven to 400 degrees.
2. In a large bowl, thoroughly combine all ingredients. Let rest for 15 minutes.
3. Form mixture into 8 patties. Place on cookie sheet and bake for 30 minutes, or until golden brown.
NOTES: Makes 8 4-ounce patties.

Banana Rice Pudding

1 1/2 cups brown rice -- cooked
1 cup nonfat milk
1 medium banana -- cut in slices
1 can fruit (15-ounce) -- cut in slices
1/4 cup water
2 tablespoons honey
1 teaspoon pure vanilla extract
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg

In a medium-size saucepan, combine the banana and fruit slices, water, honey, vanilla, cinnamon and nutmeg. Bring to a boil, reduce the heat, and simmer for 10 minutes, or until quite tender but not mushy. Add the rice and milk and mix thoroughly. Bring to a boil and simmer 10 more minutes. Serve warm.

Cashew Chili

3 tablespoons butter
1 medium onion -- chopped
2 stalks celery -- chopped
2 cups cooked kidney beans -- drained
1 1/2 cups tomato sauce (2 8-ounce cans)
2 teaspoons chili powder
3 drops hot pepper sauce
1 teaspoon ground cumin
2 cloves garlic -- minced
1 teaspoon dried basil
1 teaspoon dried oregano
1 bay leaf
1/2 teaspoon pepper
1 cup raisins
1 cup whole raw cashews
Monterey Jack or cheddar cheese -- grated

In a large saucepan or Dutch oven, melt the butter. Sauté the onion, green pepper, and celery until crisp-tender, about 10 minutes. Add the beans, tomato sauce, corn, tomatoes, chili powder, pepper sauce, cumin, garlic basil, oregano, bay leaf, and pepper. Bring to a boil; reduce heat and simmer 30 minutes to blend flavors.
Stir in the raisins and cashews; continue to simmer until the raisins are plump and the cashews are tender, about 20 minutes. To serve, ladle into bowls and top each serving with grated cheese. Serve with additional cheese.
Spinach Lasagna

2 packages chopped frozen spinach, 10-oz size - - thawed and drained
32 ounces spaghetti sauce
3 cans 8 oz tomato sauce
1 pound box of lasagna noodles
20 ounces shredded mozzarella
10 ounces shredded cheddar cheese
32 ounces small curd cottage cheese
3 eggs

Preheat oven to 350 degrees. Thoroughly drain spinach. Mix together spinach, cottage cheese and eggs in medium bowl. Set aside. Set aside one can of the sauce. Set aside 8 ounces of mozzarella cheese. In large roasting pan (about 11Wx16Dx3H), layer the ingredients (about 3-4 layers) in the following order: spaghetti and tomato sauce, lasagna noodles, spinach mixture, mozzarella cheese, cheddar cheese. Finish off the top with reserved tomato sauce. Sprinkle on reserved mozzarella cheese. Bake for 45 minutes or until a knife or fork can easily be inserted in noodles. Allow firming for 15 minutes before serving.

NOTES: Recipe is great for company. Leftovers can be frozen for convenient meals later.
Spinach-Stuffed Tomatoes

10 ounces package frozen spinach
4 medium tomatoes -- firm
1 cup mozzarella cheese -- shredded
1/4 cup onions -- finely minced
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/8 teaspoon pepper
2 tablespoons parsley -- minced

Cook unopened spinach on high for 4 minutes. Let stand 5 minutes, drain well and squeeze dry. Put in large bowl. Slice and hollow out centers of tomatoes. Discard seeds. Chop pulps finely and add to spinach. Invert tomato shells on paper towels to drain. Preheat oven to 350 degrees.
Add 1/2-cup mozzarella cheese, onion, Parmesan, salt & pepper to spinach mixture and blend well. Spoon evenly into shells. Sprinkle with remaining mozzarella and parsley. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through.

Birthday Noodles

1/2 pound fresh spinach
1/2 pound Chinese noodles
1 tablespoon sesame oil
1 cup vegetable stock
1 tablespoon dark soy sauce
1 teaspoon sesame oil
1/2-teaspoon cornstarch dissolved in 1-tsp.
cold water
1/2 teaspoon salt
6 eggs
2 tablespoons chives -- chopped

Wash the spinach and remove any tough stems. Bring 2 quarts of water to a boil, add the spinach, and cook 1 minute. Drain, squeezes out the excess moisture, and chop coarsely; reserve.
Bring 4 quarts of water to a boil. Stir in the noodles and cook until just tender, about 3 minutes. Drain, toss with sesame oil, and set aside. Combine the ingredients for the broth in a small saucepan and bring to a boil. Keep warm until ready to serve.

Bring 4 cups of water to boil in a wok. Break the eggs, one at a time, into a large spoon, and slip them into the water. Reduce heat to simmer and poach for 2 minutes.
While the eggs are poaching, divide the noodles among six soup bowls. Place a portion of the spinach on top of each, then a poached egg. Ladle hot broth into the bowls, sprinkle with chives, and serve immediately.
Conga with Vegetables

1 recipe Conga
1/2 pound spinach
1 egg
1 tablespoon ginger -- finely shredded
1 scallion -- thinly sliced
1 medium tomato -- coarsely chopped
Salt and pepper -- to taste

Prepare conga following the basic recipe. Meanwhile, wash the spinach, trim any tough stems, and pat dry. Lightly beat the egg. When the conga is cooked, stir in the egg, ginger, scallion, spinach, and tomato.
Cook just until the spinach is wilted and the tomato are heated through, about 3 minutes. Season to taste with salt and pepper. Serve immediately.

Spinach Ravioli

1-cup tomatoes -- peeled, seeded, diced
1 small onion -- oven roasted
1 cup mushrooms -- minced
2 teaspoons garlic -- minced
1/2 pound spinach leaves -- blanched, chopped 1/4 cup nonfat cottage cheese
3/4 cup tofu -- mashed
2 tablespoons fresh basil -- minced
Freshly ground black pepper
Salt -- to taste
48 eggs pot sticker skins

In a large saucepan, combine the tomatoes, onion, mushrooms and garlic. Cook over medium heat until the liquid from the mushrooms completely evaporates and the mixture is somewhat dry. Be careful not to burn it. Set aside to cool.
In a large bowl, combine the tomato mixture, spinach, cottage cheese, tofu, and basil. Season to taste with pepper and salt.
On a cutting board, lay out a single layer of pot-sticker skins. Using a pastry brush, moisten the edges with water. Place 1 tablespoon of the spinach mixture onto the center of each skin. Cover with a second potsticker skin and press the edges together with the tines of a fork to seal.
Cook the ravioli in boiling water or vegetable stock for 3 minutes, or until the potsticker skin is al dente. Serve hot.


Bean-rice-casserole recipe

2 c. uncooked rice
1 med. onion, chopped
1 can (15 1/4 - 19 oz) red kidney beans,
Drained and rinsed (Or equivalent dried, cooked
1 can (15-16 oz)Black Beans,
Or equivalent dried, cooked
1 can (15-19 oz) garbanzo beans,
Or equivalent dried, cooked
1 can (14 1/2 - 16 ozs) canned, stewed tomatoes drained *
1 can (4 oz) chopped mild chilies, drained
10 oz. frozen green peas, thawed by placing under running water
1 cup frozen corn, (or equilavent dried, cooked)

- Preheat oven to 375.
- In a 5-qt Dutch oven over medium high heat, "sauté" onion in
Liquid of your choice (balsamic vinegar gets my vote)
'Til tender, stirring occasionally. Add rice, cook while
Stirring until parched and opaque.
- Add beans, tomatoes, chilies and 3 1/2 cups of water to rice
And onion in Dutch oven and bring mixture to boil.
- Cover tightly place in oven, baking until rice is tender and
Liquid is absorbed (around 1 hour for brown rice)
- Add peas and corn, adjust seasonings, and return to oven until heated

Additional notes:

** If using no-salt-added tomatoes, reserve the drained liquid
And add water to equal the 3 1/2 cups of liquid.

** I add Tabasco sauce to make it a bit spicy.
Cauliflower-rye-casserole recipe

1 Cup beer
3 Cups rye bread cubes (the darker the better)
1 head cauliflower cut into bite-sized florets
2 tsp. caraway seeds
2 Tbs. water
4 egg equivalents (dry replica in 1/2-cup water, 8 whites, etc.)
1/2 Cup nutritional yeast
1 tsp. Dry mustard (or 2 tsp. Dijon style prepared)
1 tsp.ground coriander seed
Freshly ground black pepper to taste

At least an hour before cooking, pour the beer into a shallow bowl to sit until it becomes flat. Dry the bread cubes on a baking
Sheet in a 300 degree F oven until crisp but not browned (probably 15 minutes).
Lightly coat a 2-quart casserole dish with non-stick spray. Preheat oven to 350 degrees F.
In a large non-stick skillet, steam/sauté cauliflower with the Caraway seeds and 2 Tbs. water until barely tender. In a large bowl; combine bread cubes and cauliflower. Spread in the prepared Casserole dish.
In a large bowl, whisk together the egg equivalent, nutritional Yeast, mustard, coriander, pepper, and flat beer. Pour the liquid
Over the bread and cauliflower in the casserole dish. Bake for 30 to 45 minutes, until puffed and golden.

Apple-carrot-casserole recipe

6 Apples, cored, peeled, and thinly sliced
2 cups cooked carrot slices
1/3 cup brown sugar
2 Tablespoons flour
Salt to taste
3/4 cup orange juice

Place half the apples in non-stick 2-qt baking dish and cover with half the
Carrots. Mix brown sugar, flour, and salt and sprinkle half the mixture
Over the carrots. Repeat layers and pour orange juice over top. Bake at
350 degrees for 45 minutes. Serves 6.

Tortilla-casserole recipe

1 can black beans
1 cans no-fat/vegetarian refried beans
1 cans enchilada sauce (I liked rosita's)
Whole bunch of corn tortillas, at least 20 or so
Raisins (optional)

Mix the beans and half the can of sauce in a bowl, then stir in the
Raisins. Cut the tortillas into six pieces. In an 8x8 or whatever glass
Or whatever pan, put in a good, solid, thick layer of tortillas. Lay in
Half the bean stuff, another layer of tortillas, the rest of the bean
Stuff, and a final, even thicker, layers of tortillas. Dump the rest of
The sauce on top, and cook until the top is getting slight crispy, perhaps
40-50 minutes, 350 degrees. Eat.
Cucumber-salad recipe

2 lb. cucumbers
1-2 med. red onions
Fresh basil (optional) 2 tablespoons
Garlic powder (to taste)
Red wine or white wine vinegar (to taste)
Water (to taste)
1 cup chopped tomato (optional)

Thin-slice the cucumbers and onions and put them in a container. Rip or chop the basil and toss it in. Pour in vinegar and water. I use less vinegar than water, but you want the vinegar a little strong so it will get into the cukes. Sprinkle in some garlic, maybe 1/2-teaspoon? Let this marinate for at least 2 hours. It keeps well in the fringe for days. Add the tomatoes at the last minute.

Confetti-salad recipe

2 cups cooked brown rice
2 cups frozen corn kernels -- thawed
1 each tomato -- coarsely chopped
1/2 cup chopped green bell pepper
1/2 cup chopped green onions
1/4 cup fresh dill weed -- chopped
1/2 teaspoon Dijon-style mustard
2 tablespoons water
2 tablespoons wine vinegar
2 tablespoons soy sauce
Several dashes Tabasco sauce
Black Olives, Optional

Mix brown rice, corn, tomato, green pepper, green onions, olives and dill
Weed in a large bowl. Set aside.

Place the mustard in a small jar. Add 1-tablespoon water and mix until it
Is smooth. Add remaining water, vinegar, soy sauce and Tabasco. Mix
Well. Pour over salad. Toss well to mix.

Cover and chill for at least 2 hours before serving for best flavor. If
You’re in a rush; it may also be served soon after mixing.