the vegetarian starter kit

recipes for health

Cornmeal Flapjacks 

Makes 20 3-inch pancakes 

Serve these delicious, satisfying pancakes with fruit preserves, applesauce, or maple syrup.
1-1/2 cups soy or rice milk
1 tablespoon vinegar
2 tablespoons maple syrup 
1 cup cornmeal 
1 cup whole wheat pastry flour 
1/4 teaspoon baking soda 
1/8 teaspoon salt 

Combine the soy or rice milk, vinegar, and maple syrup. Set aside. Mix the remaining ingredients in a large bowl, then pour in the milk mixture. Stir to remove lumps, then pour small amounts of the batter onto a preheated, nonstick, lightly oil-sprayed griddle or skillet, and cook until the tops bubble. Turn with a spatula and cook the second side until golden brown. (Stir the batter each time before pouring.) Serve immediately. 

Nutrition information per pancake: 62 calories, 1.5 g protein, 12 g carbohydrate, 1 g fat, 44 mg sodium, 0 mg cholesterol

Yam Spice Muffins 

Makes 10 to 12 muffins 
2 cups whole wheat or whole wheat pastry flour 
1/2 cup sugar 
1 tablespoon baking powder 
1/2 teaspoon baking soda 
1/2 teaspoon salt 
1/2 teaspoon cinnamon 
1/4 teaspoon nutmeg 
1-1/2 cups cooked, mashed yams 
1/2 cup water 
1/2 cup raisins vegetable-oil spray, for muffin pan 

Preheat oven to 375¡ F. In a large bowl mix whole wheat flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg. Add yams, water, and raisins. Stir until just mixed. Lightly coat a muffin pan with vegetable-oil spray. Fill cups to the top. Bake for 25 to 30 minutes, or until the top of the muffin bounces back when pressed lightly. Let stand for 1 to 2 minutes before removing from the pan. When cool, store in an airtight container. 

Nutrition information per muffin: 137 calories, 3 g protein, 31 g carbohydrate, 0 g fat, 128 mg sodium, 0 mg cholesterol

Hummus 

Makes about 2 cups (8 1/4-cup servings) 

Serve hummus with crackers, wedges of pita bread, or as a filling in lavash rolls. 
1 15-ounce can garbanzo beans 
3 tablespoons tahini (sesame seed butter) 
2 tablespoons lemon juice 
1 to 2 garlic cloves, minced 
1 tablespoon finely chopped parsley 
1/4 teaspoon each cumin and paprika 
1/4 teaspoon salt 

Drain the beans and reserve the liquid. Process the beans until smooth in a food processor using the steel knife or mash them well with a potato masher or fork. Add the remaining ingredients and mix well. The mixture should be moist and spreadable. If it is too dry, add enough of the reserved bean liquid to achieve the desired consistency. 

Nutrition information per 1/4-cup serving: 101 calories, 4 g protein, 13.5 g carbohydrate; 3 g fat, 74 mg sodium; 0 mg cholesterol

Lentil Barley Soup 

Serves 8 
1 cup lentils, rinsed 
1/2 cup hulled or pearled barley 
6 cups water or vegetable stock 
1 onion, chopped 
2 garlic cloves, pressed or crushed 
2 carrots, sliced 
2 stalks celery, sliced 
1/2 teaspoon oregano 
1/2 teaspoon ground cumin 
1/4 teaspoon black pepper 
1/8-1/4 teaspoon red pepper flakes 
1/2-1 teaspoon salt 

Place all ingredients except salt into a large pot and bring to a simmer. Cover and cook, stirring occasionally, until the lentils are tender, about 1 hour. Add salt to taste. 

Nutrition information per serving: 78 calories, 4 g protein, 16 g carbohydrate, 0 g fat, 150 mg sodium, 0 mg cholesterol

Spinach Salad with Orange Sesame Dressing 

Serves 4 to 6 

Toasted sesame seeds add wonderful flavor to this salad. 
1 bunch fresh spinach (about 6 cups of leaves) 
1 red or yellow bell pepper, cut into strips 
1/4-1/2 cup thinly sliced red onion 
1 orange, peeled and sliced into thin rounds 
1 tablespoon sesame seeds 
2 tablespoons seasoned rice vinegar 
1 tablespoon orange juice concentrate 
1 tablespoon water 

Trim the spinach stems and carefully wash the leaves. Dry, then tear any large leaves into bite-size pieces. Place in a salad bowl along with the pepper, onion, and orange slices. Toast the sesame seeds in a 400¡ F toaster oven or regular oven for 10 minutes. Transfer to a blender and grind into a powder. Add the vinegar, orange juice concentrate, and water. Blend to mix. Pour over salad and toss just before serving. 

Nutrition information per 1-cup serving: 45 calories, 2 g protein, 7 g carbohydrate, 0.7 g fat, 144 mg sodium, 0 mg cholesterol

Quick Chili 

Serves 8 

Texturized vegetable protein adds flavor and texture and is available in natural food stores. 
1/2 cup boiling water 
1/2 cup texturized vegetable protein 
1 onion, chopped 
1 green bell pepper, diced 
2 large garlic cloves, minced 
1/2 cup water or vegetable stock 
2 15-ounce cans pinto beans 
1 15-ounce can tomato sauce 
1 cup fresh or frozen corn 
1 to 2 teaspoons chili powder 
1 teaspoon dried oregano 
1/2 teaspoon ground cumin 
1/8 teaspoon cayenne (more for spicier beans) 

Pour the boiling water over the texturized vegetable protein and let stand until softened. Braise the onion, bell pepper, and garlic in water until the onion is soft, then add the remaining ingredients, including the texturized vegetable protein. Simmer at least 30 minutes. 

Nutrition information per serving: 164 calories, 10 g protein, 30 g carbohydrate, 0,4 g fat, 158 mg sodium, 0 mg cholesterol

Roasted Summer Vegetables and Tofu 

Serves 8 

Grilling or oven-roasting vegetables is so easy and brings out their best flavors. For this recipe you should have a total of about 6 cups of chopped vegetables. 
2 to 3 cups cubed summer squash (zucchini, crookneck, or scallop) 
1 onion, cut into chunks 
1 red bell pepper, seeded and cut into large pieces 
2 cups small mushrooms 
1/2 pound very firm tofu, cut into 1-inch cubes 
1 tablespoon Spike, Schilling Garlic and Herb, or other seasoning mix 
2 tomatoes, cut into wedges 

Preheat the oven to 500¡ F. Prepare the vegetables as directed and mix them with the tofu cubes. Divide between two 9 x 13-inch baking dishes and sprinkle with the seasoning. Toss to mix, then spread evenly in the dishes. Bake until the vegetables are tender and the edges just begin to darken, 15 to 20 minutes. Spread the cooked vegetables over Risotto, Polenta, or pasta and top with fresh tomato wedges. 

Nutrition information per serving: 55 calories, 4 g protein, 7 g carbohydrate, 1 g fat, 7 mg sodium, 0 mg cholesterol

Banana Cake 

Serves 9
2 cups whole wheat pastry flour 
2 teaspoons baking soda 
1/2 teaspoon salt 
1 cup wheat germ 
4 ripe medium-size bananas, mashed (about 2-1/2 cups) 
1/2 cup sugar 
3/4 cup soymilk or rice milk 
1 teaspoon vanilla extract 
1/3 cup raisins or dates vegetable-oil spray, for pan 

Preheat oven to 350¡ F. In a medium-size bowl, mix whole wheat pastry flour, baking soda, salt, and wheat germ. In a large bowl, mash bananas and mix in sugar. Mix in soymilk and vanilla. Add the flour mixture, along with raisins; stir to mix. Lightly coat a 9 x 9-inch pan with vegetable-oil spray. Spread the batter in the pan. Bake for about 55 minutes, or until toothpick inserted in the center comes out clean. 

Nutrition information per serving: 220 calories, 5 g protein, 47 g carbohydrate, 1 g fat, 301 mg sodium, 0 mg cholesterol