Bulletin #4056, Teen Vegetarians: Recipes
Developed by Kathleen Savoie, Extension educator, University of Maine Cooperative Extension, Cumberland County.
Table of Contents
- Special Bean Burrito
- Chunky Tomato and Bean Soup
- Greens Quiche
- Chilled Rice Salad
- Banana Oat Muffins
- Mexicali Corn and Squash Bake
- Chocolate Peanut Butter Graham Cracker Treats
- Homemade Veggie Burgers
- Vegetarian Shepherd’s Pie
- Tangy Fruit Salsa with Cinnamon Chips
- Vegetarian Chili
- Tempeh Wraps
1 flour tortilla
1/2 cup canned black beans, rinsed
2 tablespoons salsa
1 tablespoon cheese, grated
- Bake yam in oven or microwave until soft; peel and mash.
- In center of tortilla, place 1/2 cup mashed yam, black beans and 1 tablespoon salsa. Roll up tortilla.
- Add remaining salsa on top of tortilla. Microwave on high for 2 minutes or until hot, or heat 15-20 minutes in an oven preheated to 350 degrees F. Sprinkle grated cheese on top and heat until melted (only 30 seconds in microwave).
Makes 1 serving
Nutritional content per serving: 326 calories, 13 grams protein, 59 grams carbohydrate, 5 grams fat, 4.3 grams dietary fiber, and 134 milligrams calcium.
3 medium fresh tomatoes (about 1 pound)
1 tablespoon vegetable oil
1 1/2 cups chopped onions
2 teaspoons minced garlic
2 1/2 cups cooked white kidney beans, or 2 cans (10 1/2 ounces each) white kidney (cannellini) beans, drained and rinsed.
1 can (13 3/4 ounces) low sodium ready-to-serve vegetable broth
1/4 teaspoon ground black pepper
1/4 teaspoon Italian seasoning, crushed
3 cups spinach leaves
4 slices toasted Italian bread
- Core tomatoes; coarsely chop (makes about 3 cups); set aside.
- In a 4-quart saucepan heat oil until hot. Add onion and garlic; cook and stir 3 to 4 minutes until softened.
- Add beans, broth, 1 cup water, black pepper, Italian seasoning and reserved tomatoes. Bring to boil; reduce heat and simmer, cover for 15 minutes.
- Stir in spinach; cook 2-3 minutes until spinach is tender.
- To serve: place a slice of bread in each bowl; ladle in soup. Sprinkle with Parmesan cheese if desired.
Makes 4 (1 cup) servings
Nutritional content per serving: 337 calories, 19 grams protein, 58 grams carbohydrate, 4 grams fat, 4.3 grams dietary fiber, and 170 milligrams calcium.
2 cups cooked or canned chickpeas (garbanzo beans), drained
1/3 cup tahini (sesame paste)
2–3 cloves garlic, minced
1/3 cup lemon juice
dash of onion powder
2–3 dashes soy sauce (use reduced-sodium, if possible)
- In a food processor or blender (or by hand with masher), puree all ingredients until well blended.
- Cover and chill (best made ahead so flavors have time to blend).
- Serve with small triangles of pita bread, crackers and raw veggies.
Makes 6 (1/4 cup) servings
Nutritional content per serving: 133 calories, 5 grams protein, 16 grams carbohydrate, 6 grams fat, 5.5 grams dietary fiber, 128 milligrams calcium.
2 packages (10.5 ounces each) silken firm tofu
1/8 teaspoon garlic powder
1 small onion, coarsely chopped
pinch of tumeric (optional for color)
2 tablespoons prepared mustard
1 cup vegetable broth
1/2 teaspoon cumin
salt and pepper to taste
1 pound greens, such as spinach or kale, rinsed, finely chopped and cooked, and drained well
- Coat a 9-inch pie plate with vegetable cooking spray. Set aside.
- Preheat oven to 350 degrees F.
- In a food processor or blender, process all ingredients except greens until smooth.
- In large bowl, combine with greens. Spoon into greased pie plate.
- Bake quiche about 65 minutes, or until golden and knife inserted in center comes out clean.
Makes 6 servings
Nutritional content per serving: 105 calories, 11 grams protein, 6 grams carbohydrate, 5 grams fat, 2.2 grams fiber, and 187 milligrams calcium.
Serve this colorful salad as a side dish.
2 cups cooked brown rice
1/2 cup raisins
1/2 cup shredded carrots
1 tablespoon sesame seeds
2 tablespoons pumpkin seeds
1 tablespoon minced onion
3 tablespoons rice wine vinegar
2 tablespoons maple syrup
- In large bowl, combine all ingredients.
- Refrigerate at least 1 hour before serving to allow flavors to blend.
Makes 6 servings
Nutritional content per serving: 146 calories, 2.5 grams protein, 32 grams carbohydrate, 1.6 grams fat, 1.8 grams dietary fiber, 32 milligrams calcium.
1 teaspoon cinnamon
1/2 cup brown sugar, lightly packed
1 tablespoon margarine or oil
3/4 cup rolled oats
1 1/2 cups whole-wheat pastry flour
1 cup unbleached white flour
1 teaspoon nutmeg
1/4 cup chopped walnuts (optional)
1 teaspoon baking powder
1 1/2 teaspoons baking soda
1/4 teaspoon salt
1/2 cup liquid sweetener (such as honey or maple syrup)
1 cup mashed, very ripe banana (about 2 medium-large bananas)
2 tablespoons oil
1/4 teaspoon lemon extract
- Stir together topping ingredients and set aside.
- Heat oven to 350 degrees F.
- In a bowl, mix together flours, nutmeg, walnuts (if using), baking powder, baking soda, and salt.
- In a separate bowl, mix together sweetener, bananas, oil, vanilla, lemon extract, and enough water to make 2 1/4 cups of liquid (about 5/8 cup of water).
- Mix together wet and dry mixtures just until blended and spoon into lightly oiled or non-stick muffin pans.
- Sprinkle with topping and bake until muffin tops spring back when lightly touched, about 25 minutes.
Makes 10–12 muffins
Nutritional content per serving: 222 calories, 4 grams protein, 44 grams carbohydrate, 4 grams fat, 2.7 grams dietary fiber, and 26 milligrams calcium.
4 cups yellow squash
1 large yellow onion, chopped
1/2 cup raw green pepper bits
1 tablespoon corn oil
1 1/2 cups cream style corn
1/2 cup (or 4-ounce can) roasted and peeled green chilies, chopped
2 tablespoons prepared pimientos
1 clove garlic, crushed
1/4 cup cilantro leaves, finely chopped
1/4 cup cornmeal
salt and pepper to taste
- Cut squash into thin rounds and steam until tender.
- Drain well, set aside, and reserve some liquid. Sauté onion and green pepper in oil until soft.
- Combine all seasonings and vegetables.
- Layer half of mix into lightly oiled casserole and sprinkle with half the cornmeal. Layer rest of mix and top with rest of cornmeal.
- Bake covered at 350 degrees F for about 15 minutes, and then uncovered for 5 minutes. Add squash liquid if needed.
Makes 4 servings
Nutritional content per serving: 190 calories, 5 grams protein, 37 grams carbohydrate, 5 grams fat, 6 grams dietary fiber, and 78 milligrams calcium.
1 1/2 cups fat-free or low-fat milk
1 small package instant chocolate pudding mix
1 1/2 cups peanut butter
1 box graham crackers
- Mix milk with pudding.
- Stir in peanut butter
- Spread liberally on graham crackers.
- Freeze if desired.
Makes 24 servings
Nutritional content per serving: 163 calories, 6 grams protein, 16 grams carbohydrate, 9 grams fat, 1.4 grams dietary fiber, and 31 milligrams calcium.
1 cup texturized vegetable protein (TVP), also called meat substitute
3/4 cup hot water
1 tablespoon olive oil
1/4 cup finely shredded carrot
1/4 cup minced green bell pepper
2 teaspoons minced garlic
2 large eggs
1/4 cup dry breadcrumbs
2 tablespoons low-sodium soy sauce
1 teaspoon dried parsley
1/2 teaspoon ground sage
1/2 teaspoon black pepper
nonstick cooking spray
- Stir together the texturized vegetable protein and hot water in a medium bowl; allow to stand until the water is absorbed and the TVP is softened—about 5 minutes.
- Heat the olive oil in a large nonstick sauté pan over medium heat. Add the carrots and green pepper; cook, stirring occasionally, until tender, about 4 minutes. Add the garlic during the last minute. Remove from heat.
- Lightly beat the eggs in a medium bowl. Stir in the bread crumbs, soy sauce, parsley, sage, and pepper. Then stir in the softened TVP and the cooked vegetables. Form the mixture into 4 round patties, about 4 inches in diameter and 1/2 inch thick.
- Coat a large non-stick skillet with the cooking spray; heat over medium heat. Cook the patties until lightly browned and cooked through, about 4 minutes on each side.
- Serve with sliced tomatoes and lettuce on toasted buns.
- These patties may also be grilled.
- If there isn’t enough time to make these homemade patties, premade versions are available in the freezer isle of the grocery store.
Makes 4 large patties
Nutritional content per serving: 175 calories, 13 grams protein, 16 grams carbohydrate, 7 grams fat, 0.7 grams dietary fiber, and 76 milligrams calcium.
Cook 2 large potatoes (in their skins) in boiling water until soft. Drain, and mash (including skins) with the following ingredients:
1 tablespoon margarine
1/2 cup yogurt
1/2 cup freshly minced chives
1/2 cup freshly minced parsley
salt and pepper to taste.
1 1/2 tablespoons butter or margarine
1 1/2 cups chopped onions
1 large clove of garlic, crushed
1 teaspoon salt and pepper
1 stalk finely minced celery
12 ounces chopped mushrooms
1 tablespoon cider vinegar
1 1-pound eggplant, in small cubes
1 green pepper, minced
1/4 teaspoon thyme
1/2 teaspoon each basil and oregano
1 cup raw fresh or frozen peas
1/2 cup packed grated low-fat cheddar cheese
3 tablespoons wheat germ
- In a large skillet sauté the onions and garlic in 1 1/2 tablespoons butter with the salt and pepper until the onions are soft.
- Add the celery, mushrooms, and eggplant. Cook over low heat, stirring occasionally. When the eggplant is cooked through add green pepper, herbs and peas. Continue cooking about 5 minutes longer.
- Remove from heat. Toss with cheese, wheat germ and vinegar. Spread this mixture into buttered deep-dish casserole. Spread the mashed potatoes on top as a crust. Optional: sprinkle extra cheese plus some paprika on top.
- Bake uncovered at 350 degrees F for 35 minutes.
Makes 4 servings
Nutritional content per serving: 306 calories, 16 grams protein, 43 grams carbohydrate, 10 grams fat, 5 grams dietary fiber, and 127 milligrams calcium.
1 tablespoon sugar
1/4 teaspoon ground cinnamon
4 7-inch flour tortillas
- Preheat oven to 400 degrees F.
- Combine sugar and cinnamon in a shaker or small bowl.
- Lightly spray tortillas with water then sprinkle with cinnamon-sugar mixture.
- Cut each tortilla into 8 wedges and place in single layer on cookie sheet.
- Bake 8–10 minutes or until lightly browned and crisp.
- Remove to cooking rack and cool completely.
1 cup frozen raspberries
2 peaches, peeled and chopped or 1 15-ounce can peaches, drained and chopped
2 kiwifruits, peeled, sliced and quartered
1 teaspoon lime zest
2 teaspoons lime juice
1 teaspoon sugar
Place all ingredients in bowl. Mix gently. Serve with cinnamon chips.
Makes 8 servings
Nutritional content per serving: 109 calories, 1.8 grams protein, 24 grams carbohydrate, 1 gram fat, 2.7 grams fiber, 35 milligrams calcium.
2 tablespoons vegetable oil
1 medium onion, chopped
1 small green pepper, chopped
1 medium stalk celery, chopped
1 (28-ounce) can tomatoes, undrained
1 tablespoon chili powder
1 teaspoon cumin
1 1-lb can of kidney beans, undrained
1/2 cup uncooked macaroni or rice
1/4 pound (1 cup) low-fat cheddar cheese, shredded
- In a heavy 2-1/2 quart saucepan, heat oil, then add onion, green pepper and celery. Sauté until tender, but not brown.
- Add tomatoes, chili powder, and cumin and simmer uncovered about 30 minutes.
- Add kidney beans and uncooked macaroni or rice.
- Simmer 12–13 minutes, stirring frequently or just until macaroni or rice is tender.
- Serve topped with cheese.
Makes 6 servings
Nutritional content per serving: 437 calories, 32 grams protein, 38 grams carbohydrate, 19 grams fat, 6 grams dietary fiber, and 79 milligrams calcium.
8 ounces tempeh, crumbled
1 teaspoon canola oil
1 clove garlic, minced
1 16-ounce bag of frozen vegetable medley, any variety
1/4 cup low-sodium soy sauce
1 teaspoon ground ginger
1 tablespoon cornstarch
1/3 cup water
4 tortilla wraps
- Sauté tempeh and garlic in oil for 3–5 minutes over medium heat in a large fry pan.
- Add frozen vegetable medley to fry pan. Cover fry pan and continue to cook for 5–7 minutes or until vegetables are heated.
- Combine soy sauce, ginger, cornstarch and water. Pour over vegetables and tempeh in the fry pan. Continue to cook and stir constantly for 3 minutes.
- Place 1 cup of mixture on a tortilla wrap and roll up.
Makes 4 servings
Nutritional content per serving: 304 calories, 18 grams protein, 46 grams carbohydrate, 7 grams fat, 5 grams dietary fiber, and 132 milligrams calcium.
3 cups rolled oats
1 1/2 cups wheat germ
1/2 cup nonfat dry milk solids
1 cup chopped nuts (mixed favorites)
1 cup coconut, shredded (optional)
1/3 cup vegetable oil
1/2 cup honey
1/2 cup brown sugar
1 cup sunflower seeds
- Mix the first 5 ingredients in a large bowl.
- In a saucepan, slowly heat the oil and honey.
- Add the brown sugar.
- Add the mixture to other ingredients and mix until well blended.
- Spread mixture evenly on a cookie sheet.
- Bake at 300 degrees F for 15–20 minutes for a soft granola, and 25–30 minutes for a crunchier variety.
- Stir granola every 5 minutes. (If you like lumps in your granola, let the cereal cook without stirring.)
- Serve granola with your favorite yogurt and fruit.
Makes 8 cups or 16 (1/2 cup) servings
Nutritional content per serving: 331 calories, 9.5 grams protein, 37 grams carbohydrate, 18 grams fat, 3 grams dietary fiber, and 55 milligrams calcium.
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