Healthy vegetarian recipes

Strict vegetarians, those who eat no meat, must make sure that they obtain an adequate supply of amino acids and iron. This is easily done by including beans and lentils in your diet. The soy bean is the only one that contains complete protein, so the others must be combined with brown rice or whole wheat. If this is done, then a vegetarian diet can provide all the nutrients we require for good health, including essential fats, minerals and vitamins. It is important to use fresh, natural and unprocessed ingredients.

1. Lentil soup

Ingredients:
900 ml (1 1/2 pints) water
1 rounded teaspoon yeast extract
1/2 cup lentils
1/4 cup barley
1 large carrot, chopped
1 large onion, chopped
1 tablespoon tomato paste
1 tablespoon wholewheat flour
300 ml (1/2 pint) milk
salt and black pepper

Method:
Rinse the lentils and barley. Drain.
Add the water and yeast, and bring to the boil.
Add the carrot, onion and tomato paste.
Simmer, covered, for 1 hour.
Blend the flour with a little of the milk and then stir in the rest.
Add to the soup and stir until thickened.
Season to taste.
Serve with wholewheat toast.

2. Chilled tomato soup

Ingredients:
2 cups skinned, seeded and chopped tomatoes
1 cup peeled and diced cucumber
1 medium green pepper, chopped
1 clove garlic, minced
2 teaspoons Worchestershire sauce
salt and black/ cayenne pepper to taste
2/3 cup plain natural yoghurt
chopped parsley to garnish

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Method:
Put all the ingredients, except the yoghurt, into a blender.
Work until smooth and chill well.
Stir in the yoghurt and sprinkle with parsley.

3. Mexican bean dip

Ingredients:
1/4 onion, finely chopped
2 garlic cloves, crushed
1/4 teaspoon chilli powder
1 teaspoon lemon juice
2/3 of a can of kidney beans, drained and rinsed
85 g (3 oz) cottage cheese
1/2 tablespoon olive oil
1 tablespoon yoghurt
salt and black pepper

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Method:
Gently fry the onion and garlic in the oil for about 2 minutes.
Add the chilli powder and cook a few minutes more.
Cool.
Blend all the ingredients until smooth.
Serve with toast.

4. Aubergine (eggplant) pate

Ingredients:
3 aubergines (eggplants)
1/2 onion, chopped
1 clove of garlic, crushed
2 tablespoons olive oil
1 tablespoon lemon juice
salt and black pepper
1 tablespoon chopped parsley to garnish

Method:
Bake aubergines for 1 hour at 180°C (350°F)
Cut in half and scoop out the flesh.
Place in blender with the remaining ingredients.
Process until smooth and chill until firm.
Sprinkle with parsley and serve with toast.

5. Corn and asparagus quiche

Ingredients:
Pastry
2 cups wholewheat flour
1/4 teaspoon salt
2 tablespoons lard/shortening
6 tablespoons butter
water to mix
Filling
1 X 198 g (7 oz) can sweetcorn (kernel corn)
1 X 141 g (5 oz) can asparagus pieces
1 onion, chopped
3/4 cup grated cheese
2 large eggs, beaten
300 ml (1/2 pint, 1 1/4 cups) milk
salt and pepper to taste

Method:
Place the flour and salt in a bowl.
Rub in the fat until the mixture resembles breadcrumbs.
Add just enough water to bind to a stiff dough.
Knead lightly and roll out to fit a 23 cm/ 9 inch flan tin (pie pan).

Spread the corn over the base of the pastry.
Arrange the asparagus evenly over the top.
Sprinkle the onion and half the cheese over.
Mix the eggs, milk and seasoning.
Pour over the other ingredients, and sprinkle the leftover cheese on top.
Bake at 200°C (400°F) for 15 minutes.
Lower the temperature to 180°C (350°F) for a further 25 minutes,
until golden brown and firm to the touch.
Serve hot or cold.

6. Bean and tomato hot-pot

Ingredients:
15 ml (1 tablespoon) oil
2 onions, chopped
2 carrots, diced
1 stick celery, sliced thinly
1 large leek, sliced
2 garlic cloves, crushed
1 X 425 g (15 oz) can red kidney beans, drained
1 X 396 g (4 oz) can tomatoes
300 ml (1/2 pint) stock
1 tablespoon yeast extract (brewer's yeast)
salt and black pepper
750 g (1 1/2 lb) potatoes, thinly sliced
1 tablespoon butter

Method:
Fry the onions in the oil for 5 minutes.
Add the rest of the vegetables and the garlic, and fry a further 5 minutes.
Add the stock, yeast, beans and tomatoes with their juice.
Mix well and season to taste.
Place the mixture in an oven proof dish with a lid.
Arrange the potato slices over the top, adding salt and pepper.
Cover and bake for 11/2 hours at 180°C (350°F).
Remove the lid and bake a further 30 minutes.
If necessary, grill to brown the potatoes.

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Posted in: Recipes by on April 23, 2011 @ 10:21 pm

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