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Vegetarian Meals


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Asparagus, Tofu Stir Fry

Prep and Cook Time:
15 min.

Ingredients:
1 medium onion cut in half and sliced medium thick
1 TBS vegetable broth
4 medium cloves garlic, chopped
2 TBS minced fresh ginger
3 cups thin asparagus cut in 2 inch lengths
1 medium red bell pepper, thin julienne in 1 inch lengths
4 oz extra firm tofu, cut in ½ inch cubes
1 TBS soy sauce
2 TBS rice vinegar
1 tsp toasted sesame seeds
salt and white pepper to taste

Directions:
Heat 1 TBS broth in a wok or 10-12 inch skillet.
Stir Fry onion in broth over medium high heat for about 2-3 minutes stirring constantly. Add garlic, ginger, asparagus, peppers and continue to stir fry for another 2-3 minutes, stirring constantly.
Add tofu, soy sauce and vinegar, turn heat to low and cover for about 2 minutes, or until vegetables are tender, yet still crisp. Season with salt and pepper and sprinkle with sesame seeds.

Black Bean Burrito, Indian Style

Prep and Cook Time:
28 min.

Ingredients:
1 medium onion cut in half and sliced thin
4 medium cloves garlic, chopped
1 tsp minced fresh ginger
1½ cups sweet sweet potatoe or yam cut in ½ inch cubes
1 cup green peppers, thin julienne
1 cup red peppers, thin julienne
1 tsp garam masala
½ cup + 1 TBS vegetable broth
1 15 oz can black beans, drained
*optional 2 oz Chevre goat cheese
salt and black pepper to taste
4 whole wheat tortillas

Topping
*(optional) prepared salsa
1 head of romaine lettuce, shredded (remove outer leaves and discard)

Directions:
Prepare vegetables by chopping and slicing.
Heat 1 TBS broth in a 12 inch stainless steel skillet. Sauté onion, garlic, ginger, and peppers in broth over medium heat for about 5 minutes, stirring frequently. Add garam masala, yams and mix well. Add 1/2 cup broth and cook covered on low heat for about 10 minutes, or until vegetables are tender.
Add beans making sure they are drained well first and mix. Cook for another 5 minutes and season with salt and pepper.
While vegetables are cooking shred lettuce. You also might want to wrap tortillas in foil and place in the oven to warm while you are preparing the rest of the ingredients.
Place vegetable mixture in tortilla and top with some goat cheese. Roll and top with salsa and shredded lettuce.

Black Bean Chili

Prep and Cook Time:
30 min.

Ingredients:
1 medium onion chopped
1 medium green bell pepper diced about ¼ inch pieces
1-1/2 cups + 1 TBS vegetable broth
6 medium cloves garlic, chopped
2 cans black beans, drained
1 can (8oz) tomato sauce
1 can (15oz) diced tomatoes, (do not drain)
2 TBS ground cumin
2 TBS red chili powder
2 TBS dried oregano
1 cup corn kernels, fresh or frozen
¼ cup fresh chopped cilantro
salt & black pepper to taste

Directions:
Heat 1 TBS broth in a medium size soup pot. Sauté onion and bell pepper in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic, cumin, red chili powder and continue to sauté for another minute.
Add 1 ½ cups broth and rest of ingredients, except cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt & pepper to taste.

Creamy Ranch Skillet Potatoes

Prep and Cook Time:
27 min.

Ingredients:
4 to 5 medium potatoes, peeled and cubed
1/3 cup onion, chopped
1 envelope ranch-style dressing mix (1 ounce)
1/3 cup sour cream
2 cups milk
1 teaspoon parsley

Directions:
Precook potatoes in microwave or boil until slightly tender. Spray a large skillet with non-stick cooking spray. Over medium heat, brown onions and potatoes. Add remaining ingredients and simmer just until sauce thickens.

Creole Eggplant

Prep and Cook Time:
30 min.

Ingredients:
1 onion, peeled and chopped
1 green bell pepper, seeded and chopped
1 can (8-oz.) tomato sauce
1 clove garlic, crushed
1/2 teaspoon salt
1/4 teaspoon dried crushed oregano
1/4 teaspoon black ground pepper
1/4 teaspoon hot pepper sauce
1 eggplant, peeled, sliced, diced

Directions:
In a heavy skillet combine onion, green bell pepper, tomato sauce, garlic, salt, oregano, pepper, and hot pepper sauce. Cover and cook over low heat for 10 minutes; stir in eggplant. Cover and cook an additional 20 minutes, stirring occasionally.

Garlic Mashed Potatoes

Prep and Cook Time:
25 min.

Ingredients:
2 pounds potatoes, peeled and cut into large chunks
8 cloves garlic, peeled and smashed
1/4 cup whipping cream
2 tablespoons butter, softened
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Directions:
Add potatoes and garlic to a large saucepan; cover with 2 inches of water. Bring to a boil and simmer until tender, about 15 to 20 minutes. Drain well and put back in pan. Add milk, butter, salt and pepper; mash with a potato masher until creamy. Serve immediately.

Glazed Carrots

Prep and Cook Time:
18 min.

Ingredients:
10 to 12 small carrots, washed & trimmed
2 tbl. margarine
1 tsp. brown sugar
2 tbl. honey
Dash of parsley, if preferred

Directions:
Cook carrots in a small amount of boiling salted water 10 minutes.
When tender, drain and set aside. Melt margarine in medium skillet.
Add sugar and honey. Blend. Add carrots. Cook 3 to 4 minutes over low heat, stirring so each carrot is glazed. Sprinkle with parsley.

Healthy Caesar Salad

Prep and Cook Time:
10 min.

Ingredients:
2 large head romaine lettuce, outer leaves removed & discarded
* (optional) 1/4 cup walnuts

Dressing:
2 TBS roasted tahini
1 2oz can anchovies, drained of oil, rinsed and chopped
4 medium cloves garlic, chopped
3 TBS lemon juice
2 TBS balsamic vinegar
2 TBS extra virgin olive oil
salt & cracked black pepper to taste

Directions:
Rinse lettuce, cut into bite size pieces, and dry. Try to get lettuce as dry as possible so dressing is not diluted. If you have a salad spinner it is best. Blend dressing ingredients together for 1-2 minutes, drizzling olive oil at end a little at a time. Toss romaine with desired amount of dressing and walnuts if using them. There will be dressing left over. It saves very well in your refrigerator for 2 weeks.

Serves 4

Pan Fried Asparagus

Prep and Cook Time:
18 min.

Ingredients:
1/4 cup butter
2 tablespoons olive oil
1 teaspoon coarse salt
1/4 teaspoon ground black pepper
3 cloves garlic, minced
1/2 pound fresh asparagus spears, trimmed

Directions:
Melt butter in a skillet over medium-high heat. Stir in the olive oil, salt, and pepper. Cook garlic in butter for a minute, but do not brown. Add asparagus, and cook for 10 minutes, turning asparagus to ensure even cooking.

Santa Fe Veggie Quesadillas

Prep and Cook Time:
25 min.

Ingredients:
1 (12 inch) flour tortilla
3/4 cup shredded Cheddar/Monterey Jack cheese blend
1/2 cup whole kernel corn, drained
1/2 cup diced red bell pepper
1/2 cup black beans, drained
1 chopped green onion

Directions:
Prepare a lightly oiled large skillet over medium heat. Place the tortilla in the skillet and flip it once to ensure an even coating of oil on both sides.
Allow the tortilla to heat on one side for 1 minute. Beginning at the center of the tortilla, evenly spread the cheese blend until the tortilla's entire surface is covered. Top the cheese with corn, red bell pepper, black beans and green onion. When the cheese is completely melted, carefully slide the tortilla from the pan onto a cutting board. Slice into wedges and serve warm.

Vegetarian Chili

Prep and Cook Time:
15 min.

Ingredients:
1 (28 ounce) can tomatoes, undrained
1 (16 ounce) jar Thick 'N Chunky Salsa
1 (15 ounce) can black beans, rinsed, drained
1 (10 ounce) package frozen whole kernel corn
1 cup halved zucchini slices
1 teaspoon chili powder
1 (8 ounce) package shredded mild cheddar cheese

Directions:
Mix tomatoes, salsa, beans, corn, zucchini and chili powder in saucepan.
Bring to boil on medium-high heat.
Reduce heat to low; simmer 10 minutes.
Sprinkle 2 tablespoons cheese onto bottom of each serving bowl; top with chili. Sprinkle each with additional 2 tablespoons cheese.

Vegetarian Stir Fry

Prep and Cook Time:
20 min.

Ingredients:
1 medium onion cut in half and sliced medium thick
1 TBS vegetable broth
4 medium cloves garlic, pressed
1 TBS minced fresh ginger
1 red bell pepper cut into ½ inch pieces
1 cup sliced fresh shiitake mushrooms (remove stems)
2 cups sliced green cabbage
5 oz extra firm tofu cut into ½ inch cubes
2 TBS soy sauce
1 TBS rice vinegar
2 TBS chopped fresh cilantro
1 TBS sesame seeds
salt and white pepper to taste

Directions:
Prepare ingredients to stir-fry.
Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Stir-fry onion for about 2 minutes in broth over medium high heat stirring constantly.
Add red pepper and mushrooms. Continue to stir-fry for another 2 minutes. Add garlic, ginger and continue to cook stirring for another 2-3 minutes.
Add cabbage, and rest of ingredients and cook for another 2 minutes. Sprinkle with sesame seeds.

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