This 12-serving soup simmers barley, chickpeas, beets, carrots, corn, tomatoes, green beans and beet greens in vegetable broth for 45 to 50 minutes, then blends part of it smooth. The beets give it a reddish-purple color; it can also be served unblended over rice.
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Vegetarian Recipes
Vegetarian recipes, from breakfasts to desserts.
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Vegetarian Recipes
Vegetarian Recipes: Rice Pudding
A rice pudding of cooked brown rice, vanilla rice milk, raisins, maple syrup, vanilla and cinnamon, simmered about 20 minutes and served hot or cold. Makes six half-cup servings at 140 calories each, from Neal Barnard's Foods That Fight Pain.
Vegetarian Recipes
Healthy Vegetarian Recipes: Butternut Soup with Cinnamon Cream
A four-serving butternut squash soup simmers with onion, carrot, fresh ginger, cinnamon and coriander in vegetable stock and soymilk, then blends smooth. Each serving carries 129 calories, 1.4 grams of fat and 8.5 grams of fiber.
Vegetarian Recipes
Food for Life Recipe of the Week: Fruited Breakfast Quinoa
A breakfast porridge that simmers rinsed quinoa in vanilla rice milk, then stirs in raisins, apricots and vanilla, with part of the mixture pureed and returned to the pan. Makes about six half-cup servings at 106 calories each.
Vegetarian Recipes
Food for Life Recipe of the Week: Ambrosia
A fruit salad of oranges, pineapple, banana, coconut and dried cranberries tossed with orange juice concentrate, almond extract and water. Add the banana just before serving; leftovers without it keep two days. Four servings at 188 calories and 3.9 g fiber each.
Vegetarian Recipes
Food for Life Recipe of the Week: African Bean Soup
A PCRM recipe for eight: sweet potatoes, garbanzo beans, carrot, celery, bell pepper and crushed tomatoes simmered with peanut butter and curry powder, served over brown rice. 279 calories, 10.5 g protein and 9 g fiber per serving.
Vegetarian Recipes
Recipe of the week: Black Bean Breakfast Burritos
Black beans, bell peppers, mushrooms, tomatoes, salsa and brown rice rolled into whole-grain tortillas, with the batch meant for freezing individually. Twelve servings at 230 calories, 9.8 g fiber and 2.4 g fat each. From Breaking the Food Seduction.
Vegetarian Recipes
Healthy Recipes: Cranberry Persimmon Relish
A winter relish from Healthy Eating for Life to Prevent and Treat Cancer: fuyu persimmons pulsed with cranberries, orange juice concentrate, a little maple syrup and ground ginger. Makes about 2 cups, at 48 calories per quarter-cup serving.
Vegetarian Recipes
Vegetarian recipes: Zucchini Corn Fritters
A recipe for 16 cornmeal fritters with grated zucchini and corn, cooked on a lightly sprayed griddle rather than deep-fried, at about 60 calories and 0.6 g fat each.
Vegetarian Recipes
Food for Life Recipe of the Week: Zesty Cranberry Sauce
A cranberry sauce for eight, simmering cranberries with orange juice concentrate, pears, apple, cinnamon and orange peel until the skins pop, then sweetened to taste. Each serving runs 121 calories with 2.9 g fiber and 0.3 g fat.
Vegetarian Recipes
Healthy Recipes: Veggie Chili
A six-serving chili of tomato sauce and paste, texturized vegetable protein, kidney beans, mushrooms, peppers and spices, simmered two hours and refrigerated overnight. 247 calories, 23.9 g protein and 11.1 g fiber per serving; from the Hard Times Cafe in Rockville, Md.
Vegetarian Recipes
Vegetarian recipes: Pasta With Pesto Sauce
Fresh basil, garlic, barley miso, pine nuts or walnuts and water blend into a pesto for a pound of spaghetti or linguini, ready in under 30 minutes. Eight servings at 285 calories each, from Neal Barnard's The Power of Your Plate.
Vegetarian Recipes
Healthy recipes: Veggie Chili
A meatless chili from AICR built on two cans of black beans with red bell pepper, onion, garlic and jalapeno, simmered 30 minutes with no-salt-added tomatoes, chili powder, cumin and oregano. Four servings at 214 calories, 12 g fiber and 11 g protein.
Vegetarian Recipes
Recipe of the week: Chocolate Pudding
A chocolate pudding blended from soft silken tofu, cocoa powder, maple syrup and vanilla, chilled before serving. Each of four half-cup servings has 150 calories, 8.4 grams of protein, 3.5 grams of fat and no cholesterol.
Vegetarian Recipes
Recipe of the week: Cinnamon-Raisin Oatmeal - highly recommended
Rolled oats simmered with raisins and cinnamon, with dried-apricot and apple variations, from Neal Barnard's Breaking the Food Seduction. Each 1-cup serving has 210 calories and 4.8 grams of fiber.
Vegetarian Recipes
Healthy Recipes: Greens Soup
Onion, celery, potatoes and split peas simmered an hour, then zucchini, broccoli and spinach added and the whole thing blended smooth. Eight 1.5-cup servings at 122 calories and 8.6 g of fiber each, from PCRM.
Vegetarian Recipes
Food for Life Recipe of the Week: Ratatouille
A PCRM Food for Life recipe for ratatouille with eggplant, tomatoes, zucchini and bell pepper, cooked in water rather than oil. It makes ten one-cup servings at 47 calories each.
Vegetarian Recipes
Healthy Recipes: Black Bean Fiesta Salad
A two-serving salad of black beans, corn, red onion, red bell pepper, green onion, cilantro and lime juice, chilled for several hours before serving. Each serving has 394 calories, 21 g protein and 21 g fiber. From Neal Barnard's Power Foods for the Brain.
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