Vegetable Recipes
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Broccoli Casserole - Serves 6
This is a broccoli casserole with a kick! Broccoli is baked with rice, onions, celery, cream of mushroom soup and processed cheese spread with Jalapenos. Rave reviews!
Prep Time: 10 Minutes, Cook Time: 35 Minutes, Ready In: 45 Minutes
Ingredients:
1 cup uncooked white rice
5 tablespoons margarine
1 cup chopped onions
1 cup chopped celery
1 (10 ounce) package chopped frozen broccoli, thawed and drained
1 (10.75 ounce) can condensed cream of mushroom soup
1 (8 ounce) jar processed cheese spread with jalapeno
Directions:
1. Preheat oven to 350 degrees F (175 degrees C).
2. In a saucepan bring 2 cups water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes.
3. Melt margarine in a medium skillet over medium heat. Saute onions and celery until tender.
4. In a 2 quart casserole dish combine onions, celery, cooked rice, broccoli, mushroom soup and processed cheese spread; mix well.
5. Bake in preheated oven for 35 minutes.
Nutrition Info
Amount Per Serving :
Calories: 290, Total Fat: 14.1g, Cholesterol: 4mg, Sodium: 556mg, Total Carbohydrates: 35.6g, Dietary Fiber: 2.7g, Protein: 6g
Awesome and Easy Creamy Corn Casserole - Serves 8
Whole kernel corn, cream style corn, sour cream, eggs, butter and muffin mix. A creamy, corny dream of a casserole.
Prep Time: 5 Minutes, Cook Time: 45 Minutes, Ready In: 50 Minutes
Ingredients:
1/2 cup butter, melted
2 eggs, beaten
1 (8.5 ounce) package dry corn bread mix
1 (15 ounce) can whole kernel corn, drained
1 (14.75 ounce) can creamed corn
1 cup sour cream
Directions:
1. Preheat oven to 350 degrees F (175 degrees C), and lightly grease a 9x9 inch baking dish.
2. In a medium bowl, combine butter, eggs, corn bread mix, whole and creamed corn and sour cream. Spoon mixture into prepared dish.
3. Bake for 45 minutes in the preheated oven, or until the top is golden brown.
Nutrition Info: Calories: 377, Total Fat: 22.4g, Cholesterol: 98mg, Sodium: 887mg,
Total Carbohydrates: 40.4g, Dietary Fiber: 1.8g, Protein: 7.2g
Zucchilattas - Serves 10
This is a great way to use some of the fresh garden vegetables abundant at this time of year. Plenty of zucchini, mushrooms and tomato are wrapped in warm tortillas and drowned in melted cheddar cheese.
Prep Time: 15 Minutes, Cook Time: 20 Minutes, Ready In: 35 Minutes
Ingredients:
2 tablespoons butter
1 1/2 pounds sliced zucchini
1 pound mushrooms, sliced
1 onion, sliced
1 1/2 pounds tomatoes, chopped
salt and pepper to taste
1 1/2 pounds Monterey Jack cheese, shredded
10 (10 inch) flour tortillas
Directions:
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
2. Melt butter in a large skillet over medium heat. Mix together the zucchini, mushrooms, onion, tomatoes, salt and pepper, and add to the skillet. Cook and stir until the vegetables are soft.
3. Warm the tortillas 2 to 3 minutes, until soft, in the preheated oven. Fill the warmed tortillas with zucchini mixture and Monterey Jack cheese, reserving some of both for toppings. Roll the filled tortillas and place them seam side down in the baking dish. Cover with the remaining zucchini mixture. Top with remaining cheese.
4. Bake in the preheated oven 15 minutes, or until the cheese is bubbly.
Nutrition Info Per Serving: Calories: 548, Total Fat: 28.5g, Cholesterol: 67mg, Sodium: 743mg, Total Carbohydrates: 48.4g, Dietary Fiber: 4.7g, Protein: 25.8g
Almond Green Beans - 4 Servings
Green beans and tomatoes are seasoned with Italian seasonings and tossed with sliced almonds.
Prep Time: 5 Minutes;
Cook Time: 10 Minutes;
Ready In: 15 Minutes;
Servings: 4
Ingredients:
1 (15 ounce) can green beans
1 (14 ounce) can canned stewed tomatoes
Italian seasoning to taste
1/3 cup sliced almonds
Directions: In a pot over medium heat, cook the green beans and tomatoes until heated through. Season with Italian seasoning. Stir in the almonds just before serving.
Nutrition Info:
Calories: 110, Total Fat: 6.2g, Cholesterol: 0mg, Sodium: 388mg, Total Carbohydrates: 12.2g, Dietary Fiber: 3.8g, Protein: 4.2g
Arugula and White Bean Salad - 6 Servings
This nutritious combination will satisfy without weighing you down. Rosemary, a Mediterranean native whose Latin name means "dew of the sea," is perfect to unite the flavors of this robust salad.
Ingredients:
2 cups (365g) dried white northern beans, soaked in water overnight (or 2 cans organic white beans)
2 cloves garlic
1 3-inch (8cm) stem of rosemary (leaves removed), or 3/4 tsp dried (1g)
1 Tbsp (15mL) red wine vinegar
3 Tbsp (45mL) sherry vinegar
1/2 tsp (3g) salt (sea salt if on a corn-free diet*)
1/2 tsp (2g) ground black pepper
1/3 cup (80mL) olive oil
1 bunch arugula, washed, stems removed, and chopped fine
3–4 Roma tomatoes, finely diced
1/4 cup (170g) chopped kalamata olives
Directions: Drain and cook beans in simmering water until tender, about 40 minutes. (Beans have better flavor if you add 1/2 tsp (3g) each of salt and garlic powder or a spoonful of miso and a sprig of marjoram the last 15 minutes of cooking.) You can also use precooked, organic canned beans.
In a blender or food processor, add the garlic, rosemary, vinegars, salt, and pepper. Blend while slowly adding the olive oil.
Add the beans, arugula, tomatoes and olives to a large salad bowl. Pour desired amount of the dressing over and mix and combine. Serve at room temperature.
* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition Facts: Calories: 294, Fat: 9g, 26% fat calories, Cholesterol: 0mg,
Carbohydrate: 42g, Protein: 14g
Braised Autumn Vegetables with Garbanzo Beans - 4 Servings
Ingredients:
1 Tbsp (15mL) extra virgin olive oil
1 small red onion, diced
1 cup (115g) winter squash, cut into 1/2-inch (1cm) cubes
1 small red pepper, cut into 1/2-inch (1cm) strips
2 cups (230g) broccoli florets
1 tsp (6g) sea salt
3/4 cup (180mL) tomato juice
1/4 cup (60mL) orange juice
1/4 cup (60mL) lemon juice
2 Tbsp (30mL) tamari (wheat-free soy sauce)
2 cloves garlic
2 Tbsp (30mL) honey
1/2 tsp (1g) coriander
1/4 tsp (0.5g) cinnamon
1 tsp (2g) cumin
1/2 tsp (1g) fennel
2 tsp (5g) fresh ginger, minced
1 Tbsp (15mL) balsamic vinegar
2 cups (365g) garbanzo beans, cooked
3 cups (600g) brown basmati rice, cooked
1/4 cup (9g) fresh basil or cilantro, chopped
Directions: Heat the oil in a 2-quart (1.9L) skillet. Add the onion, followed by the other vegetables in the order listed. Sauté for about 5 minutes. Add the salt and continue cooking while you make the braising sauce.
While the vegetables are cooking, combine all of the remaining ingredients, except the beans, in a blender and process to make a smooth sauce.
Add the sauce and the garbanzo beans to the vegetables.
Continue cooking just until vegetables are fork-tender.
Serve over a bed of basmati rice and garnish with fresh basil or cilantro.
Nutrition Facts: Calories: 460, Total Fat: 7g (Saturated Fat 0.5g), Cholesterol: 0mg, Sodium: 1100mg, Total Carbohydrate: 90g (Dietary Fiber 7g, Sugars 15g.),Protein: 12g
Braised Greens with Lots of Garlic
Any dark green leafy vegetable will work with this basic preparation. Try kale, mustard or chard; mustard will be more bitter, while kale has a subtle earthy flavor.
Ingredients:
1 pound (455g) kale, mustard greens or chard, (about 8 cups)
1 Tbsp (15mL) extra virgin olive oil
5 cloves garlic, minced
1/2 tsp (3g) salt (sea salt if on a corn-free diet*)
Lemon wedges
Directions:
Wash greens thoroughly by soaking in lots of cold water. Drain. Chop greens into about 3-inch (8cm)pieces.
Heat oil in a large skillet. Sauté garlic for 2 minutes. Add greens to skillet. (They do not have to be dried off, as the water will evaporate during cooking.) Cover and cook over medium heat for 10 minutes, stirring once in a while to coat all the greens with garlic and oil. Sprinkle with salt.
Serve with lemon wedges.
* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition Facts: Calories: 65, Total Fat: 4g, 44% Calories from fat, Protein: 3g,
Carbohydrate: 7g, Cholesterol: 0mg, Sodium: 295mg
Orechiette Pasta with Mushrooms and Artichokes - 6 Servings
Because of their shape, orechiette pasta are called "little ears." Other pasta shapes such as penne, rotini or bow ties can be substituted in this recipe.
Ingredients:
10 ounces (285g) orrechiette pasta
1 tsp (5mL) olive oil
4 cloves garlic, minced
1 cup (190g) yellow bell pepper, chopped
1 cup (190g) red bell pepper, chopped
4 ounces (115g) mushrooms, sliced
7 ounces (200g) artichoke hearts, cut into fourths
2 Tbsp (5g) parsley, minced, fresh
1/4 tsp (2g) salt (sea salt if on a corn-free diet*)
1/4 tsp (1g) pepper
1/4 cup (30g) Parmesan cheese*, grated
2 Tbsp (15g) walnuts, coarsely chopped
Directions:
In a large pot, heat water to a boil. Cook pasta in rapidly boiling water.
While pasta is cooking, heat oil in a large skillet. Sauté garlic and peppers in oil for 2 minutes. Stir in mushrooms and cook until tender. Add artichoke hearts and parsley, cook until heated through. Season with salt and pepper.
Spoon vegetable mixture over drained pasta and toss. Spoon onto plates and sprinkle with cheese and walnuts.
Nutrition Facts: Calories: 61, Total Fat: 2g, 32% Calories from fat, Protein: 3g, Carbohydrate: 9g, Cholesterol: 0mg, Sodium: 123mg
Vegetable Beef Soup
An old-fashioned, hearty soup that’s easy to prepare. Any leftover vegetable can be added and any lean cut of beef works in this recipe. Serve with crusty, whole grain bread.
Ingredients:
1 pound (454g) beef stew meat, cut into 1-inch cubes
1 Tbsp (15mL) oil
1 cup (180g) onion, chopped
5 cups (1 1/4L) water
2 Tbsp (40g) beef bouillon granules
28 ounces (795g) canned tomatoes, chopped (one 28-ounce can)
1 1/2 cups (225g) carrots (2 carrots), sliced
1 cup (150g) celery, chopped
3 cups (340g) cabbage, shredded
2 cups (300g) frozen mixed vegetables
Directions:
In a large stock pot or Dutch oven, heat oil and brown meat. (This browning process produces a rich broth, so don’t hurry.) Add onions to pot and cook until soft.
Stir in water and bouillon and bring to a boil.
Add tomatoes, carrots, celery, and cabbage, and simmer covered for 30–60 minutes, stirring occasionally.
Add frozen vegetables and simmer for another 30 minutes.
Nutrition Facts: Calories: 191, Total Fat: 7g, 33% Calories from fat, Protein: 16g,
Carbohydrate: 17g,
Cholesterol: 31mg, Sodium: 489mg
Quick Curry Cauliflower - Serves 5
2 Tbsp (30mL) extra virgin olive oil
1/2-inch (1-cm) piece of fresh ginger, cut into very thin strips
1 tsp (2g) cumin seeds
1/2 tsp (2g) black mustard seeds
2 or 3 medium-sized potatoes, cut into 1/2-inch (1-cm) cubes
1 head of cauliflower, cut into small flowers
1/2 tsp (1g) turmeric
2 tsp (3g) coriander powder
1 tsp (2g) curry powder
1 tsp (4g) organic cane sugar or honey
2 tsp (12g) sea salt
1 Tbsp (15g) tomato paste
1 to 2 cups (240 to 480mL) coconut milk
2 cups (365g) garbanzo beans, cooked
1/4 cup (9g) chopped cilantro
Directions:
Heat a 1 1/2-quart (1.2-L) skillet. Add the oil.
Add the ginger, cumin, and mustard seeds.
When the seeds pop, add the potatoes and cauliflower, browning slightly.
Next add the turmeric, coriander, curry, sugar, and salt. Sauté a minute or two longer.
Combine the tomato paste and coconut milk; add to the vegetables along with the beans.
Continue simmering until the vegetables are fork-tender, then add the chopped cilantro.
Serve over rice with chapatis.
Nutrition Facts: Calories: 230, Total Fat: 14g (Saturated Fat 8g),
Cholesterol: 0mg, Sodium: 800mg,
Total Carbohydrate: 25g (Dietary Fiber 5g, Sugars 3g),
Protein: 6g.
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