LOW COST VEGETARIAN RECIPES

Donna C. Golliday

Content Page

Page 3                                                        Falafel Waffles

Page 4                                                        Baked Eggplant with Couscous and Feta

Page 5                                                        Creamy Barley Salad With Apples

Page 6                                                        Re-fried Bean Tostadas

Page 7                                                        Pasta with Broccoli and Ricotta

Page 8                                                        Lettuce, Orange, and Pecan Salad

Page 9                                                        Greens With Quick Artichoke Vinaigrette

Page 10                                                        Rigatoni With Sautéed Eggplant and Tomatoes

Page 11                                                        Sautéed Chickpeas with Broccoli and Parmesan

Page 12                                                        Butternut Squash Pizza

Page 13                                                        Kitchen-Sink Quesadillas

Page 14                                                        Re-fried Bean Tostadas

Page 15                                                        Grilled-Vegetable Succotash Salad

Page 16                                                        Pita Bread and Pea Salad

Page 17                                                        Tomato-Basil Tart

Page 18                                                        Broccoli and Double-Cheese Calzones

Page 19                                                        Basil Pesto Pasta With Zucchini and Mint

Page 20                                                        Zucchini-Mushroom Pizza

Page 21                                                        Stuffed Poblano Peppers

Page 22                                                        Whole-Wheat Spaghetti With Asparagus

Falafel Waffles

Ingredients

115-oz. can chickpeas, drained and rinsed

1 large egg

1 tablespoon olive oil, plus more for greasing waffle iron

1/2 onion, chopped

2 cloves garlic, minced

1/4 cup parsley leaves

1 1/2 teaspoons cumin

1/2 teaspoon ground coriander

1 teaspoon baking powder

1 teaspoon lemon zest

1/4 teaspoon salt

3/4 cup plus 2 Tbsp. dry bread crumbs

Cucumber slices and yogurt or sour cream, optional

Directions

1.  Combine chickpeas, egg, olive oil, onion, garlic, parsley, cumin, coriander, baking powder, zest and salt in a food processor. Pulse until mixture is well combined but not completely smooth. Scrape into a bowl and stir in bread crumbs.

2.  Heat waffle iron. Brush grids with olive oil. Scoop dough onto iron. Close iron; cook until waffles are lightly browned, 3 to 5 minutes or as manufacturer recommends.

3.  Serve with cucumbers and yogurt, if desired.

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Baked Eggplant with Couscous and Feta

Ingredients

2 small eggplants (about 1 1/2 lb. total), halved lengthwise

1/4 cup olive oil

1 clove garlic, minced

Salt

3/4 cup whole-wheat couscous

1/4 cup finely chopped fresh mint

1 teaspoon grated lemon zest

1 tablespoon lemon juice

2 ounces crumbled feta (about 1/2 cup)

Directions

1. Preheat oven to 400ºF. Line a baking sheet with heavy-duty foil. Place eggplants on sheet, cut sides up. Combine 2 Tbsp. oil and garlic; brush over eggplants. Sprinkle with salt. Bake until golden and tender, about 30 minutes, depending on size.

2. Bring 1 cup water to a boil in a medium saucepan. Add couscous, cover, and turn off heat. Let stand 5 minutes. Fluff with a fork, then stir in mint, lemon zest and juice; fluff again. Season with salt.

3.  Scoop eggplant flesh from skins, leaving about 1/2 inch behind. Chop flesh and toss with couscous mixture and remaining 2 Tbsp. oil. Season with salt.

4.  Set oven rack about 3 inches from heating element and preheat broiler to high.

5.  Pile couscous mixture in eggplant shells, sprinkle with feta and broil until cheese begins to brown, 1 to 1 1/2 minutes.

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Creamy Barley Salad With Apples

Ingredients

1/2 cup pearl barley kosher salt and black pepper

1/2 cup plain low-fat yogurt

2 tablespoons extra-virgin olive oil

1 tablespoon fresh lemon juice

1 teaspoon Dijon mustard

2 stalks celery, sliced

1 apple, thinly sliced

1/4 cup fresh mint, chopped (optional)

2 bunches arugula, thick stems removed (about 6 cups)

Directions

1. In a medium saucepan, combine the barley, 1 1/2 cups water, and 1/2 teaspoon salt and bring to a boil.

2.  Reduce heat to medium-low, cover, and simmer until the barley is tender and the water is absorbed, 25 to 30 minutes. Drain and spread on a rimmed baking sheet to cool.

3.  Meanwhile, in a large bowl, whisk together the yogurt, oil, lemon juice, mustard, 1/2 teaspoon salt, and 1/4 teaspoon pepper.

4.  Add the celery, apple, mint, and cooled barley and toss to combine.

5.  Divide the arugula among bowls. Top with the barley mixture.

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Re-fried Bean Tostadas

Ingredients

6 (6-inch) flour or corn tortillas

3/4 cup fat-free re-fried beans

3/4 cup jarred red salsa

1 cup shredded Cheddar (about 2 1/2 oz.)

1 tablespoon finely chopped fresh cilantro

1 cup shredded Romaine lettuce

2 tablespoons sour cream

Directions

1.  Preheat oven to 400°F. Mist every other cup of a 12-cup muffin tin with nonstick cooking spray. Press a tortilla into each sprayed cup, flattening out edges, and bake until golden, about 8 minutes.

2.  Divide beans among tostadas, top with salsa and sprinkle with cheese. Return to oven and bake until warmed through, 7 to 10 minutes.

3.  Place each tostada on a plate and sprinkle with cilantro. Top with some lettuce and a small dollop of sour cream.

4.  Serve with extra salsa, if desired.

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Pasta with Broccoli and Ricotta

Ingredients

Salt and pepper

1 1/2 bunches broccoli (about 1 1/2 lb. total), cut into florets, stems reserved for another use

1 pound medium shells or penne

1 1/2 cups ricotta

1/2 cup grated Parmesan

2 teaspoons grated lemon zest

1 teaspoon fresh thyme, finely chopped

2 tablespoons olive oil

4 cloves garlic, minced

Directions

1.  Bring a large pot of salted water to boil. Add broccoli and cook until just tender, about 2 minutes. With a slotted spoon, transfer broccoli to a bowl.

2.  Add pasta to boiling water and cook until al dente, 10 to 13 minutes or as package label directs.

2. While pasta is cooking, combine ricotta, Parmesan, lemon zest and thyme in a medium bowl. Warm oil in a large skillet over medium-high heat. Add garlic and sauté until fragrant, about 30 seconds. Stir in broccoli, season with salt and pepper, and cook, stirring occasionally, until heated through, about 1 minute longer.

3.  Drain pasta, reserving 1/2 cup cooking water.

4.  Return to pot and stir in broccoli and ricotta mixture, adding cooking water to moisten as necessary. Season with salt and pepper.

4.  Serve.

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Lettuce, Orange, and Pecan Salad

Ingredients

3 heads Bibb or Boston lettuce, rinsed and torn

2 navel oranges, peeled and sliced into thin circles

3/4 cup (about 3 ounces) toasted pecans, roughly chopped

4 ounces goat cheese, crumbled (optional)

1/4 cup orange juice

1 tablespoon white wine vinegar

1 shallot, minced

1/4 cup extra-virgin olive oil

1/2 teaspoon kosher salt

1/4 teaspoon black pepper

Directions

1.  Place the lettuce, oranges, pecans, and goat cheese (if using) in a large bowl.

2.  In a small bowl, whisk together the orange juice, vinegar, shallot, oil, salt, and pepper. Add to the salad and toss. Divide among individual salad plates.

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Greens With Quick Artichoke Vinaigrette

Ingredients

3 tablespoons fresh lemon juice

1/3 cup extra-virgin olive oil kosher salt and pepper

1 12-ounce jar artichoke hearts (packed in water or oil), drained and chopped

2 5-ounce packages mixed greens

Directions

1.  In a medium bowl, whisk together the lemon juice, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Stir in the artichokes.

2.  Divide the greens among individual plates and top with the vinaigrette.

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Rigatoni With Sautéed Eggplant and Tomatoes

Ingredients

12 ounces

(5 1/2 cups) rigatoni

3 tablespoons olive oil

1 medium eggplant, cut into 1/2-inch pieces kosher salt and pepper

3 cloves garlic, thinly sliced

1 pint grape or cherry tomatoes, halved

1/4 cup fresh mint, torn

1/2 cup grated ricotta salata or Parmesan

Directions

1.  Cook the rigatoni according to the package directions. Drain.

2.  Meanwhile, heat the oil in a large nonstick skillet over medium-high heat.

3.  Add the eggplant, season with salt and pepper, and cook, stirring occasionally, until golden brown, about 8 minutes.

4.  Add the garlic and tomatoes and cook, stirring occasionally, until the tomatoes begin to soften, 3 to 4 minutes.

5.  Add the drained rigatoni and mint and toss. Divide among bowls and top with the ricotta salata or Parmesan.

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Sautéed Chickpeas with Broccoli and Parmesan

Ingredients

2 tablespoons olive oil

1 small onion, thinly sliced

4 cloves garlic, thinly sliced

Salt and pepper

1 1/2 heads broccoli, including stalks, trimmed and chopped (2 cups)

1 (10.5 oz.) can chickpeas, drained and rinsed

1/3 cup chicken or vegetable broth

1/4 teaspoon crushed red pepper

1/3 cup Parmesan shavings

Directions

1.  In a large skillet (preferably one with a lid), warm olive oil over medium heat until hot.

2.  Carefully add onion, garlic and salt, and sauté, stirring often, until onion becomes transparent and garlic just begins to turn golden brown, 4 to 5 minutes.

3.  Toss in broccoli; sauté for 3 minutes.

4.  Add chickpeas, broth and red pepper.

5.  Stir once, cover and cook for 3 minutes more, just to heat through and finish cooking broccoli.

6.  Uncover, season with pepper, sprinkle with Parmesan and serve.

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Butternut Squash Pizza

Ingredients

1 butternut squash (about 2 pounds), peeled

1 small yellow onion, sliced into 1/4-inch-thick rings

3 tablespoons olive oil

1 1/2 teaspoons kosher salt

1/4 teaspoon black pepper

1 1-pound package refrigerated pizza dough

1 tablespoon cornmeal

1 tablespoon fresh thyme leaves

1/2 cup fresh ricotta

Directions

1.  Heat oven to 400° F.

2.  Cut the squash into 1/2-inch-thick slices, then cut each slice into 1-inch chunks. Place the squash and onion on a baking sheet. Drizzle with the oil, season with the salt and pepper, and toss. Roast until tender, about 20 minutes. Transfer to a plate.

3.  Increase oven temperature to 450° F. Roll the dough out1/4 inch thick. Clean the baking sheet and sprinkle it with the cornmeal.

4.  Place the dough on top. Scatter the squash and onion mixture over the dough, sprinkle with the thyme, and add dollops of the ricotta.

5.  Bake until golden, about 25 minutes.

6.  Slice into wedges.

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Kitchen-Sink Quesadillas

Ingredients

1 15.5-ounce can black beans, drained

1 11-ounce can corn kernels, drained

3/4 cup salsa, drained

1 8-count package large flour tortillas

1 1/2 cups (6 ounces) shredded Cheddar or Monterey Jack

1 small red onion, thinly sliced

1/3 cup fresh cilantro leaves

1/2 teaspoon kosher salt

1/4 teaspoon black pepper juice of 1 to 2 limes

2 tablespoons extra-virgin olive oil

1 head romaine lettuce, sliced 1 inch thick

Directions

1.  Heat oven to 400° F. In a medium bowl, combine the beans, corn, and salsa. Place 4 tortillas on a parchment- or foil-lined baking sheet.

2.  Sprinkle the tortillas with half the cheese. Using a slotted spoon, top with the bean mixture. Sprinkle with the remaining cheese; top with the remaining tortillas.

3.  Bake the quesadillas until the cheese has melted, 5 to 7 minutes. Transfer to a cutting board.

4. Meanwhile, in a large bowl, combine the onion, cilantro, salt, pepper, lime juice, and oil. Add the lettuce and toss.

5.  Cut each quesadilla into 6 wedges. Serve with the salad.

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Re-fried Bean Tostadas

Ingredients

6 (6-inch) flour or corn tortillas

3/4 cup fat-free re-fried beans

3/4 cup jarred red salsa

1 cup shredded Cheddar (about 2 1/2 oz.)

1 tablespoon finely chopped fresh cilantro

1 cup shredded Romaine lettuce

2 tablespoons sour cream

Directions

1.  Preheat oven to 400°F. Mist every other cup of a 12-cup muffin tin with nonstick cooking spray. Press a tortilla into each sprayed cup, flattening out edges, and bake until golden, about 8 minutes.

2.  Divide beans among tostadas, top with salsa and sprinkle with cheese. Return to oven and bake until warmed through, 7 to 10 minutes.

3.  Place each tostada on a plate and sprinkle with cilantro. Top with some lettuce and a small dollop of sour cream. Serve with extra salsa, if desired.

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Grilled-Vegetable Succotash Salad

Ingredients --

SALAD:

6 ears corn, shucked

1/2 cup olive oil

Salt and pepper

2 small zucchini, halved lengthwise

1 eggplant, quartered lengthwise

1 red onion, cut into 1/2-inch rings

1 red bell pepper, seeded, cut into 4 pieces

1 10-oz. package frozen baby lima beans

VINAIGRETTE:

1/4 cup cider vinegar

1 teaspoon Dijon mustard

1 shallot, minced

1 garlic clove, minced

1/4 teaspoon sugar

1/4 teaspoon salt

1/4 teaspoon pepper

1/3 cup olive oil

Directions --

Make salad: Preheat grill to medium. Brush corn with oil; season with salt and pepper. Grill for 10 minutes. Cool; cut off kernels. Place in a large serving bowl.

1. Brush zucchini, eggplant, onion and pepper with oil; season with salt and pepper. Push a metal skewer through onion rings horizontally.

2. Grill vegetables, turning often, until softened but firm, about 7 minutes.

3. Cool; cut into chunks and add to bowl.

4. Cook lima beans according to package directions; plunge into cold water to stop cooking. Add to bowl with vegetables.

Make vinaigrette: Whisk together all ingredients except oil. Pour in oil in a steady stream, whisking constantly. Pour over veggies; toss. Serve at room temperature.

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Pita Bread and Pea Salad

Ingredients

3 pitas

1/3 cup plus 1 Tbsp. extra-virgin olive oil

Salt and pepper

1/4 cup lemon juice

2 stalks celery, thinly sliced

1 cup frozen peas, defrosted, drained and patted dry

½ red onion, thinly sliced

1 cup cucumber, peeled, seeded and diced

1 cup baby spinach

5 ounces crumbled feta

1 tablespoon chopped mint

1 tablespoon chopped parsley

Directions

1.  Preheat oven to 350°F. Brush both sides of each pita with 1 Tbsp. olive oil and sprinkle with salt and pepper. Cut pitas into strips about 1 inch wide and 3 inches long.

Place pita strips on a baking sheet and bake until golden brown, about 20 minutes.

3.  Whisk lemon juice and 1/3 cup olive oil in a small bowl and season with salt.

4.  Place toasted pita strips in a large salad bowl. Add celery, peas, onion and cucumber. Toss with lemon vinaigrette.

5.  Just before serving salad, gently fold in spinach, feta, mint and parsley. Season with pepper.

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Tomato-Basil Tart

Ingredients

1 sheet of thawed store-bought frozen puff pastry

4 tablespoons chopped fresh basil, divided

3/4 cup grated fresh mozzarella

1/4 cup grated Parmesan

2 tablespoons jarred black olive tapenade

3 thinly sliced tomatoes

Directions

1.  Preheat oven to 425°F; line a large baking sheet with parchment.

2.  On a lightly floured counter-top, roll out 1 sheet of thawed store-bought frozen puff pastry to a 14-by-12-inch rectangle.

3.  Transfer pastry to baking sheet. Brush edges lightly with water; fold them in to form a 1/2-inch border, then press with a fork to seal all around.

4.  Prick pastry all over with fork.

5.  Mix 3 Tbsp. chopped fresh basil with 3/4 cup grated fresh mozzarella and 1/4 cup grated Parmesan.

6.  Spread 2 Tbsp. jarred black olive tapenade over inside of pastry.

7.  Sprinkle with cheese-and-basil mixture, then arrange 3 thinly sliced tomatoes decoratively on top. Sprinkle with salt and pepper.

8.  Bake until crust is deep golden and cheeses are melted, 20 to 25 minutes.

9.  Sprinkle with 1 Tbsp. fresh basil and serve.

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Broccoli and Double-Cheese Calzones

Ingredients

1 1/2 cups broccoli florets

1 large clove garlic, minced

2/3 cup ricotta

4 ounces mozzarella, coarsely grated (1 cup)

1 large egg yolk

Salt and pepper

1 pound frozen pizza dough, thawed

1 1/2 tablespoons olive oil

Directions

1.  Preheat oven to 450°F. Bring 1 inch of water to a boil in a small pot. Place broccoli in a steamer basket, place steamer basket in pot, cover and steam until tender, 4 to 5 minutes. Let cool slightly, coarsely chop, and place in a medium-size bowl.

2.  Stir in garlic, ricotta, mozzarella and egg yolk; season with salt and pepper.

3.  Divide pizza dough into 4 portions and use a rolling pin to roll each into an 8-inch circle.

4.  Place a quarter of broccoli mixture in center of a round, fold dough in half, and then seal by rolling edges together toward center and crimping.

5.  Using a sharp knife, cut two small slits in top of calzone to let steam escape. Repeat with remaining dough and broccoli mixture.

6.  Brush calzones with olive oil.

7.  Mist a large, rimmed baking sheet with nonstick cooking spray.

8.  Place calzones on baking sheet and bake in center of oven until golden and risen, 13 to 15 minutes.

9.  Serve immediately, with warm tomato sauce on the side for dipping, if desired.

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Basil Pesto Pasta With Zucchini and Mint

Ingredients

1 pound dried pasta

1 small clove garlic

1/4 cup pine nuts

3 cups loosely packed fresh basil leaves, washed kosher salt and pepper

2/3 cup plus

1 tablespoon extra-virgin olive oil

1/4 cup (about 1 ounce) grated Parmesan

2 small zucchini, thinly sliced

1/4 cup fresh mint, torn

Directions

1.  Cook the pasta according to the package directions.

2.  Meanwhile, place the garlic, pine nuts, basil, 1/2 teaspoon salt, and 1/4 teaspoon pepper in the bowl of a food processor and pulse to combine.

3.  While the machine is running, drizzle in 2/3 cup of the oil through the feed tube, stopping occasionally to scrape down the sides.

4.  Transfer to a bowl and stir in the Parmesan.

5.  Heat the remaining 1 tablespoon olive oil in a skillet over medium heat. Add the zucchini,1/2 teaspoon kosher salt, and 1/8 teaspoon black pepper.

6.  Cook, stirring occasionally, until tender, 4 to 5 minutes. Stir in the mint.

7.  Divide the pasta among bowls and spoon the pesto and zucchini over the top.

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Zucchini-Mushroom Pizza

Ingredients

2 small zucchini, halved and cut lengthwise into 1/8-inch slices

3 tablespoons olive oil flour for work surface

1 pound pizza dough, thawed kosher salt

1/4 pound mushrooms (creme or white), thinly sliced

1/2 medium red onion, thinly sliced

1/4 cup freshly shaved or grated Parmesan

Directions

1.  Heat oven to 450° F. In a bowl, toss the zucchini with 2 tablespoons of the oil and set aside.

2.  On a lightly floured surface, roll out the dough in the shape of a rectangle, to a thickness of ⅛ to ¼ inch. Transfer to a lightly greased baking sheet.

3.  Top the dough with the zucchini, overlapping slightly and leaving a 1-inch border. Sprinkle with ¼ teaspoon salt.

4.  Bake until the crust is a light golden brown, 20 to 25 minutes.

5.  Meanwhile, heat the remaining oil in a skillet over medium heat. Add the mushrooms, onion, and ¼ teaspoon salt. Cook until lightly golden, 4 to 5 minutes.

6.  Cut the pizza and serve topped with the mushroom-onion mixture and Parmesan.

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Stuffed Poblano Peppers

Ingredients

3/4 cup long-grain white rice

4 poblano chili peppers

1 1/2 cups corn kernels, fresh (from 3 ears) or thawed frozen

1 15-ounce can kidney beans, rinsed and drained

3 tablespoons extra-virgin olive oil kosher salt and black pepper

4 ounces goat cheese, crumbled

Directions

1.  Adjust oven rack to the highest position; heat broiler. Cook the rice according to the package directions.

2.  Meanwhile, cut the poblanos in half lengthwise. Scoop out and discard the seeds. Place the poblanos skin-side up on a foil-lined baking sheet.

3.  Broil the poblanos until the skin is charred black, 2 to 3 minutes. Remove from oven and let cool.

4.  In a large bowl, combine the corn, beans, cooked rice, oil, 1 1/4 teaspoons salt, and 1/4 teaspoon pepper.

5.  Using your fingers or a paring knife, peel the poblanos and discard the skins.

6.  Divide the poblano halves among individual plates. Spoon the rice mixture over the top and sprinkle with the cheese. Serve at room temperature.

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Whole-Wheat Spaghetti With Asparagus

Ingredients

1 bunch asparagus, ends trimmed

12 ounces whole-wheat spaghetti

1/3 cup extra-virgin olive oil

1/2 cup (about 2 ounces) hazelnuts (toasted), skinned, and roughly

chopped (or use pine nuts)

1 teaspoon kosher salt

1/4 teaspoon black pepper

1 small wedge (about 2 ounces) Parmesan

Directions

1.  With a vegetable peeler, shave the asparagus lengthwise into long ribbons.

2.  Cook the spaghetti according to the package directions, adding the asparagus during the last 2 minutes of cooking.

3.  Drain the spaghetti and asparagus and return them to the pot.

4.  Add the oil and hazelnuts; toss. Add the salt and pepper; toss again.

5.  Divide the spaghetti among individual plates. With the peeler, shave the Parmesan over the top.

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