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The Friendly Vegetarian - Welcome :)

 
I am vegetarian and have been vegetarian for many years. Most of my closest friends and family are not vegetarian, yet they eat vegetarian meals more often because I am in their lives. WELCOME to my Friendly Vegetarian blog. Will you welcome me and my blog into your life? Come and read, chat & eat vegetarian with me...

Main Dishes - The Friendly Vegetarian

Vegetarian Mexican Spaghetti Recipe

January 2nd 2009 00:50
This dish is a taco-flavored spaghetti featuring Morning Star Farms Recipe Crumbles. Meat eaters won't be able to tell the difference. This is a huge hit in my house. It's inexpensive, easy, and takes very little time to make. Enjoy!

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VEGETARIAN MEXICAN SPAGHETTI
YIELDS: 4 servings

Ingredients:

- 1 pkg. Morning Star Farms Recipe Crumbles
- 1 12 oz. can Tomato Sauce
- 1 cup onion, chopped
- 1 cup green pepper, chopped
- 1 tbsp. vegetable oil
- 4 cups water
- 8 oz. Spaghetti
- 1 pkg. taco seasoning
- ½ cup grated cheddar cheese, optional

Directions:

1.) Sautee onions, peppers, and veggie crumbles in a large skillet with vegetable oil until veggies are tender and crumbles are thawed.

2.) Add water, tomato sauce, taco seasoning and spaghetti.

3.) Bring to a boil, reduce heat to simmer and cook for 15-20 minutes or until spaghetti is done.

4.) Top with cheddar cheese, if desired, and serve.

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Posted By: Cindy - Category: Main Dishes, Quick Meals
   


Roasted Tomato & Capsicum Soup

August 23rd 2008 08:52
It's nearly the end of winter, but it's still pretty chilly so soup remains a tempting dinner choice. And as my darling says to me: "It's good lazy food." I couldn't have put it better myself.

This soup is easy and yum.

Roasted Tomaroes & Capsicum Soup (2 serves)

What you need:
4 large tomatoes
1 large red capsicum
1 small brown onion
2 cloves garlic
fresh basil

Roughly chop and bake the veggies with a little olive oil, salt and black pepper. Once they're tender, push them through a sieve, reheat the mixture and serve with freshly baked bread. Preferably by an open fire or by candlelight.

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Posted By: Greta Simpson - Category: Main Dishes
   


Cashew and Carrot Curry Soup

April 19th 2008 13:33
Carrots never tasted so good... and they're good for you too.

Carrots? Healthy and packed with carotene, which your body will convert to Vitamin A for the health of your eyes and skin.

Cashews? A tasty nut giving a hit of protein and iron, both essential elements of a vegetarian diet.

Carrot Soup


Curried Carrot and Cashew Soup (serves 4)

What you need:

500g carrots
2 small onions
1 Tbsp butter or dairy-free spread
1 –2 Tbsp curry powder
1-2 tsp cumin powder
3 cups water
1 cup toasted cashew nuts

What to do:

Slice carrots and chop onions finely. Melt butter, add curry powder and chopped onions, then saute until onions are soft. Add the carrots and water, then simmer until carrots are tender. Blend cashew nuts until finely ground. Drain carrots and onion, then add to blender. Season with salt & pepper. Reheat to serve. Top each serving with parsley and plain yoghurt.

This soup can be served on its own as a meal with wholegrain bread, or as a starter to whet your appetite.

Image from Flickr.com
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Posted By: Greta Simpson - Category: Main Dishes
   


Easy Tofu and Tomato Pasta

April 18th 2008 13:21
Don't even think about suggesting that tofu is vile and tasteless... despite all the bad press, it's actually a versatile and delicious source of protein. This recipe combines the soy king with tomatoes and pasta to create a quick and easy vegetarian (and vegan) meal.

Tofu


Easy Tofu and Tomato Pasta (serves 4)

What you need:

2-3 cloves garlic
1 large onion
2 Tbsp oil
1 green pepper
300-500g tofu
¼ cup red or white wine
425g tomato puree
2 tsp sugar
1 tsp basil
1 tsp marjoram
dash hot chilli sauce
salt & pepper
2 Tbsp chopped parsley
400-500g spaghetti or fettucine

What to do:

Crush and chop garlic, and finely chop onion. Saute in oil. When onion is soft, add green pepper and cook a few minutes longer. Crumble tofu into 5mm pieces and add to mixture. Cook for 5 minutes. Add wine, tomato puree and seasonings, then reduce heat and simmer for 5 minutes. Cook pasta and mix with oil. Top with sauce and parsley.

Makes me hungry just thinking about it...

Image from Flickr.com
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Posted By: Greta Simpson - Category: Main Dishes
   


The Benefits of Brown Rice

April 17th 2008 12:42
Your mother may have told you that brown rice is better than white, but do you know why?

It takes longer to cook, but brown rice beats white rice hands down because it's packed with fibre. White rice is just brown rice with the bran husk removed - during this process, most of the nutritional benefits are lost.

You'll get health benefits from eating brown rice:

- Wholegrain energy (the carbohydrates contained in brown rice are released at a slower rate into your body, preventing sugar highs and lows, and giving you longer-lasting energy)

- Essential fats (contained in the outer shell of the rice grain, these are lost when brown rice is refined to white rice)

- Vitamins and minerals (including B1, B3, B6, iron, magnesium, selenium and manganese)

Brown Rice


Try this easy vegetarian rice recipe...

Good Greens with Brown Rice (serves 2 – 4)

What you need:

1 Tbsp olive oil
1 medium onion
4 cloves garlic
1 bunch fresh spinach
1 cup broccoli
1 cup green beans
1 cup brown rice
4 cups water
1 pinch of cayenne pepper
grated fresh ginger

What to do:

Peel and chop onion and garlic, then place in a saucepan with small amount of water. Add olive oil, seasonings and spinach, then stir in brown rice and add 4 cups water. Turn heat up until water is boiling, then simmer until all water is absorbed.

Could. It. Be. Any. Simpler? And it's got the greens - bet your mum told you to eat those.

Image from Flickr.com
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Posted By: Greta Simpson - Category: Main Dishes
   


Seeking Italian Beans with Good Taste and Body

April 16th 2008 12:49
You: Italian, impeccably dressed, lean, with good taste and versatility.

Me: A vegetarian craving that certain Italian something.

This easy Italian bean recipe might be just what I'm looking for!

Italian Style Beans


Italian-style Beans (serves 4)

What you need:

250g haricot beans
2 cloves garlic
2 medium onions
1 green capsicum
2 ripe tomatoes
1 Tbsp tomato paste
2 Tbsp olive oil
2 Tbsp fresh parsley
1 tsp dried sage
black pepper

What to do:

Cook haricot beans until tender (or use canned beans). Heat olive oil in a pan, then saute garlic and onions with sage and black pepper (be careful not to burn). Add capsicum and heat until soft. Add tomato paste, beans and parsley. Heat through and serve.

These Italian hotties are great with broccoli and green beans, or a fresh green salad.

Image from Flickr.com
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Posted By: Greta Simpson - Category: Main Dishes
   


Give This Asian Stir Fry a Try

April 14th 2008 12:06
This Oriental stirfry with ginger and garlic is easy peasy.

Ginger is widely recognised for its ability to help your digestive system - the gingerols and shogoals it contains can calm stomach acid and help the digestive tract function more effectively. This wonder-food can also ease nausea and has anti-inflammatory properties.

Garlic, too, is a food with many health benefits - thought to prevent colds and 'flu symptoms and work as a powerful antibiotic.

Ginger Root


Get the benefits of these G-tastic foods in this simple vegetarian stirfry recipe:

Ginger & Garlic Asian Stir Fry (serves 2)

What you need:

1 Tbsp oil
250g french beans
500g courgette
75g bamboo shoots
fresh ginger, grated
3 cloves garlic, sliced
3 spring onions
2 Tbsp black bean sauce

What to do:

Heat oil in wok, then stir in vegetables for 1–2 minutes at high heat. Turn heat down, add water and cover to steam for 3-4 minutes. Add ginger, garlic and spring onions, and stirfry over a lower heat. Pour black bean sauce over and serve with basmati rice.

Image from Flickr.com
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Posted By: Greta Simpson - Category: Main Dishes
   


Vegetarian Bean Chilli is Hot Stuff

April 9th 2008 10:11
Kidney beans are an excellent source of goodness in any vegetarian or vegan diet. They provide:

- Protein
- Iron
- Folate
- Dietary fibre

Just one cup of cooked kidney beans provides 45% of your recommended daily intake of fibre. This tasty recipe will appeal to everyone in the family.

Vegetarian Nachos


Vegetarian Chilli (serves 6)

What you need:

2 Tbsp olive oil
1 onion
3 garlic cloves, sliced
3 carrots
1 stick of celery
½ red or green pepper
800g kidney beans
2 Tbsp cumin or cumin seeds
1-2 tsp chilli powder
½ tsp salt
800g tomatoes (tinned)
2 courgettes

What to do:

Heat oil and cook onion, adding chilli and garlic. Add carrots, celery and peppers until soft. Add beans, cumin, salt, tomatoes and a bit of water. Cover and simmer for 20 minutes.

Serve hot with corn chips or warm wholegrain bread.

Image from Flickr.com
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Posted By: Greta Simpson - Category: Main Dishes
   


Easy Lentil Soup

April 5th 2008 09:33
This lentil and vegetable soup recipe is S.I.M.P.L.E. and can be frozen for easy meals. Replace butter with dairy-free spread for a vegan recipe.

Lentil Soup


Lentil Soup (serves 6)

What you need:

¼ cup flour
1 cup yellow split peas
½ cup red lentils
10 cups water
2 large onions
2-3 sticks celery
2 carrots
2 cloves garlic
1 bay leaf
herbs (thyme, oreganum, allspice)
25g butter (or dairy-free spread)
salt & pepper

What to do:

Bring peas, lentils & water to the boil. Add onions, celery, carrots, garlic, herbs & spices. Simmer until split peas are mushy, then puree. Rinse out the saucepan and melt the spread. Stir in flour and cook gently for 2-3 minutes, then add a cup of puree. Bring to the boil, then add another cupful. Repeat until all mixture is added and heated through.

Top with sour cream or plain yoghurt and serve with fresh wholegrain bread.

Image from Flickr.com
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Posted By: Greta Simpson - Category: Main Dishes
   


Homemade Baked Beans

April 1st 2008 09:03
This recipe for homestyle baked beans is great for vegetarians of all ages. If you've ever felt short-changed by the canned kind, try the homemade variety for the real 10 out of 10 experience.

Homemade Baked Beans


Homemade Baked Beans (serves 2)

What you need:

1 ½ cups haricot beans
2 onions
2-3 cloves garlic
2 Tbsp oil
1 tin chopped tomatoes
1 Tbsp tomato paste
1 Tbsp soy sauce
1 tsp basil
½ tsp marjoram
¼ tsp thyme
black pepper
3 cups hot water

What to do:

Cook beans. Chop onions, then crush and chop garlic. Combine in a roasting pan and coat with oil, then bake uncoverered at 160C for 30-40 minutes, stirring occasionally. Combine tomatoes, tomato paste and flavourings. Stir cooked beans, tomato mixture, seasonings and hot water into onions and garlic. Bake at 160C for 90 minutes.

Serve with crusty bread and a green salad.

Image from Flickr.com
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Posted By: Greta Simpson - Category: Main Dishes
   


Best Pumpkin Soup By Far

April 1st 2008 04:51
Soup is a comforting meal on cold winter nights and especially, too, with the rich colour of pumpkin...

The golden hue of pumpkins tells us straight away that they're loaded with beta-carotene (to reduce the likelihood of cancer and other serious diseases) and antioxidants (to promote general wellbeing and strengthen the immune system). Pumpkins are also low in fat and contain a number of essential vitamins. Try this recipe for pumpkin soup:

Pumpkin Soup


Pumpkin Soup (serves 6)

What you need:

1kg pumpkin
2 onions
2 cups water
2 cloves garlic, chopped
2 tsp sugar
½ tsp grated nutmeg
2-3 cups soymilk
salt & pepper

What to do:

Cut pumpkin into chunks. Put all ingredients except milk and final seasonings into a saucepan. Cover and simmer until pumpkin is tender. Lift pumpkin pieces onto plate – scoop flesh out and put pumpkin back into onion mixture. Puree the mix, season, reheat and serve. Top with fresh herbs - coriander, parsley or basil.

If you like this recipe, you might also appreciate this yummy vegan pumpkin bread.

Image from Flickr.com
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Posted By: Greta Simpson - Category: Main Dishes
   


Dig in to a Bean Feast

March 31st 2008 05:50
This vegetarian recipe draws once again on bean power for protein goodness and it's exactly what it says - a feast that's full of beans! It's suitable for vegans too.

Bean Feast (serves 8-12)

What you need:

2 cups haricot beans
8 cups water
¼ cup oil
2 large onions
2 potatoes
2 carrots
2-3 stalks celery
2 tsp salt
1 tsp paprika
¼ cup tomato paste
1 tsp basil
1 tsp oregano
2 cups cauliflower
1 green pepper
½ cup chopped parsley

What to do:

Soak beans overnight, then boil in water until tender. Cool the beans. Put oil, onions, potatoes, carrots and celery in a saucepan. Stir over moderate heat and add other ingredients, beans and 1 ½ cups of beans' cooking liquid. Simmer for 15 minutes. Add cauliflower and green pepper, then cook for 5 minutes longer. Remove from heat and add chopped parsley.
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Posted By: Greta Simpson - Category: Main Dishes
   


Curried Rice and Tomato Casserole

March 31st 2008 05:47
Get rice and tomato together for a date and they're sure to hit it off - just try this curried rice and tomato casserole if you don't believe me. Great for a winter's night...

Casserole


Curried Rice & Tomato Casserole (serves 4-6)

What you need:

1 cup long grain rice or brown rice*
2 medium onions
1 tsp salt
1 tsp curry powder
1 cup tomato puree
1 ½ cups water
3 Tbsp oil
2 firm tomatoes
1 green pepper
1 red pepper

What to do:

Put first 6 ingredients together in a casserole. Add oil and bake, tightly covered, at 180C for 45 minutes or until rice is tender. Stir once after 20 minutes. Add tomato and peppers, folding them into rice. Bake for 5 minutes longer, then leave to stand for 10 minutes. Sprinkle with parsley nad serve with veggies – baby corn, courgettes and broccoli.

* When using brown rice, add an extra ½ cup water and cook for 1 ½ hours

Image from Flickr.com
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Posted By: Greta Simpson - Category: Main Dishes
   


No-Excuse, Never-Fail, Easy Vegetarian Lasagne

March 29th 2008 05:43
This veggie lasagna recipe is bound to please... flavoursome roast vegetables combine with cheese sauce to create a warming vegetarian meal.

Vegetarian Lasagne


Easy Vegetarian Lasagne (serves 4)

What you need:

900g vegetables - take your pick from pumpkin, kumara, courgette, eggplant
2 Tbsp olive oil
1 large onion, finely sliced
3 cloves garlic, crushed
600g tinned tomatoes, chopped
2 Tbsp tomato paste
packet lasagne pasta sheets, fresh or dried
salt & pepper
fresh basil
fresh oregano
1/2 cup grated cheese

What to do:

Peel vegetables and slice, then place in a bowl and season with salt and pepper to taste. Drizzle over 1 Tbsp of olive oil and make sure vegetables are coated with oil. Place pumpkin and kumara on bakikng tray and cook at 180C for ten minutes, then turn and roast for five or ten minutes longer. Add other vegetables, apart from spinach, and roast for ten or fifteen minutes (or until tender). In the meantime, heat 1 Tbsp oil in a saucepan then add onion and cook until soft. Then add garlic, crushed tomatoes and tomato paste. Simmer for ten minutes, then add fresh herbs and remove from heat. Stir roast vegetables into the sauce mix.

To assemble, grease an ovenproof dish (about 20cm x 30cm). Place a layer of lasagne sheets over the base, then spread a layer of the sauce mix, followed by a layer of vegetables and a layer of lasagne sheets. Repeat, finishing with a lasagne sheet layer to be topped with cheese sauce:

Cheese Sauce

What you need:

80g butter (or dairy-free spread)
2 1/2 cups milk (or soy milk)
50g white flour
1/2 cup grated cheese (or soy cheese)
1/2 tsp nutmeg
salt and pepper

What to do:

Melt butter over a medium heat, then stir flour in and cook for a few minutes, stirring the whole time! Slowly add milk, and continue to stir, until sauce is smooth. Sauce should thicken - once it has, remove from heat and stir in cheese, nutmeg, salt and pepper.

Spread cheese sauce over top lasagne sheet, then sprinkle with grated cheese and bake at 180C for 30-40 minutes or until golden on top. Serve with a green salad.

Image from Flickr.com
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Posted By: Greta Simpson - Category: Main Dishes
   


Fry it Up with Cauliflower and Cashew Stirfry

March 23rd 2008 10:17
This stirfry recipe combines cashews (the supreme nut), cauliflower (an often under-utilised vegetable) and spinach (a good source of iron) to make an easy, healthy vegetarian meal.

Cauliflower & Cashew Nut Stirfry with Spinach (serves 4)

What you need:

1 Tbsp olive oil
750g spinach
1 mediu cauliflower
1 clove garlic, sliced
½ tsp grated fresh ginger
2 ripe tomatoes, skinned
6 spring onions
50g waterchestnuts, sliced
75g cashew nuts
1-2 Tbsp soy sauce
sea salt & black pepper

What to do:

Heat oil, add cauliflower and stirfry for 5-6 minutes. Cook spinach, drain and chop roughly. Add 2-3 Tbsp water to the cauliflower, cover and simmer for 3-4 minutes. Stir in garlic and ginger. Chop and add tomatoes, spring onions and waterchestnuts. Cook for 2 minutes, then add cashew nuts and soy sauce. Season spinach, divide into 4 serves and serve veges on top with basmati rice on the side.

Add fresh coriander on top for an extra taste sensation...
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Posted By: Greta Simpson - Category: Main Dishes
   


Easy Recipe For Courgette and Tomato Pie

March 23rd 2008 05:55
Courgettes, also going by the name zucchini, are a great vegetable for stirfrys, bakes, casseroles and quiches. They can be eaten raw or cooked, and are a good source of folate, potassium, and vitamins A and C. Try this easy recipe for pie, using the wonderful courgette and the ever-useful tomato:

Courgette / Zucchini


Courgette & Tomato Pie (serves 4)

What you need:

Filling:

3 Tbsp olive oil
2 onions
750g courgette
2 cloves garlic, crushed
6 tomatoes, skinned and chopped
1 Tbsp tomato paste
salt & pepper

Topping:

750g potatoes, boiled and mashed
4 spring onions
2 Tbsp olive oil
4 Tbsp soy milk

What to do:

Heat the oil in a pan, adding onions and courgette. Cook for 10 minutes, stirring occasionally. Add garlic, tomatoes, tomato paste and salt & pepper to taste. Cover and simmer for 5 minutes, then turn into an ovenproof dish. Beat potatoes with spring onions, oil, milk and salt & pepper to taste. Spoon over the courgette mixture and cook at 200C for 30-40 minutes.

Serve with a fresh salad or green vegetables.
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Posted By: Greta Simpson - Category: Main Dishes
   


Let's Hear It For Bean Power!

March 23rd 2008 01:01
Ask any vegetarian or vegan and they'll be sure to sing the praises of the humble bean - beans of all kinds are a brilliant alternative source of protein if you're not into meat. For beany goodness with a spicy hit try this healthy, low fat recipe:

Spicy Mixed Beans (serves 4)

What you need:

2 Tbsp sunflower oil
1 large onion, chopped
2 cloves garlic, crushed
1-2 tsp chilli powder
400g chopped tomatoes (tinned)
2 Tbsp tomato puree
1 Tbsp mixed herbs
100g green beans
400g cannellini beans
400g kidney beans

What to do:

Heat oil and stir in onion to stirfry for 1 minute. Turn down, cover and heat for 10 minutes. Add garlic and chilli, and saute for a few minutes. Stir in tomatoes and tomato puree, bring to the boil and simmer for 5 minutes. Stir in beans and heat through.

You can serve spicy beans on toast for a snack, with corn chips and sour cream for nachos, or with rice and vegetables for a hearty winter meal. Couldn't be simpler!
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Posted By: Greta Simpson - Category: Main Dishes
   




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