Vegetarian Cooking For One?
Posted by admin on February 26, 2010
My husband just got a job where he’ll be gone most evenings, so I’m down to just cooking for myself. I enjoy cooking most nights, as it’s relaxing for me. What are your favorite 1-serving vegetarian recipes? I esp. need protein-filled meals without soy (because I’m TTC). Thanks!
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Vegetarian Chili & Beans
1 package vegi chili starter by Fantastic Foods
2 cups of water
big handful of dried chopped mexican arbol chilis
2 large dried chopped pasilla chilis
1 cup canned medium jalapenos
1/4 cup canned chopped serrano chilis
several tablespoons Tuong Ot Sriracha hot sauce
several tablespoons Pico Pica hot sauce
2 cans of kidney beans
1 can of black beans
1 tablespoon of dried cilantro
Stir and simmer together for about 1/2 hour. Easy and yummy!
Minestrone
1 small onion, chopped
3½ cups water
3 cups tomato juice (or puréed tinned tomatoes)
1 garlic cloce, minced
2 medium carrots, diced
1 stalk celery, diced
2 medium potatoes, diced
1 tablespoon chopped fresh parsley
1 teaspoon dried basil
1 medium courgette (zucchini), diced
½ cup whole wheat pasta shells
1 cup cooked kidney beans, or 1 15 ounce can, drained
2½ cups chopped greens (spinach, cabbage, collards, kale)
Salt to taste
Heat ½ cup water in a large saucepan. Add the onion and cook over medium-high heat, stirring frequently, until the onion is soft. Add the tomato juice, remaining water, garlic, carrots, celery, potatoes, parsley, and basil. Bring to a simmer, then cover and cook for 20 minutes.
Add the remaining ingredients except salt, then cover and simmer an additional 20 to 30 minutes. Additional tomato juice or water may be added if the soup is too thick. Add salt to taste.
Serve with fresh-baked bread and a salad
Vegetarian Shephard’s Pie
Topping:
1 kg potatoes
1 to 2 tablespoons vegan margarine (optional)
soya milk
salt & pepper to taste
Filling:
1 cup tinned kidney beans, drained
2 large onions, chopped
1 red or green pepper, chopped
3 tablespoons whole wheat flour
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon paprika
2 tablespoons chopped parsley
1 teaspoon dark soya sauce
1½ cups vegetable stock
2 tablespoons tomato purée
Peel the potatoes, and cook in lightly salted water. Drain, and mash with the margarine, enough soya milk to get a good consistency, and salt and pepper to taste. After mashing, beat with a fork until light and fluffy.
In a large pot or pan, cook the chopped onions and pepper in 1/3 cup of water until tender. Add more water as required. Do not hurry this step. Stir in the flour. Continue to stir over moderate heat until the flour has browned slightly, then add the basil, oregano, paprika, parsley, and soya sauce. Stir in the vegetable stock and tomato purée, and bring to the boil, stirring constantly. Add the drained beans, taste, and adjust the seasoning if necessary.
Spread the mixture on the bottom of a deep pie dish about 20 X 25 cm. Cover with the mashed potato.
Reheat at 180ºC for 20-30 minutes. Then brown the top attractively under a grill.
Serve with a green vegetable such as brussel sprouts, beans or broccoli
Spicy Indonesian Stir-fry
6 ounces udon or spaghetti
1 teaspoon toasted sesame oil
1 teaspoon turmeric
½ teaspoon cumin
¼ teaspoon red pepper flakes or cayenne pepper
1 onion, sliced
1 cup sliced mushrooms
¼ pound firm tofu, cut into cubes
1 celery stalk, sliced
1 cup shredded green cabbage
½ red bell pepper, seeded and cut into strips
1 cup bean sprouts (optional)
1 tablespoon low-sodium soya sauce
Cook the noodles or spaghetti in a large pot of boiling water until just tender. Drain and rinse quickly with cold water.
Add the oil to a large non-stick wok or skillet, then add the spices and onion and cook over high heat until the onion is soft, about 3 minutes. Add the mushrooms, tofu, and celery and cook another 3 minutes. Add the cabbage and bell pepper, then cover and cook 4 minutes, stirring occasionally. Add the cooked noodles, bean sprouts, if desired, and soya sauce and toss gently to mix. Serve immediately
Why does it always have to be fancy food, I ve been veggie for 6 months and my favourite meals are mashed potatoes and veg, oven chips and baked beans, tesco’s lincolnshire veggie sausages, bowls of cereal and peanut butter and jam sandwiches! Oh yeah and veggie korma from the local takeaway!!!
try kraftfoods.com
there are lot of veg. recipes
All veggies do have protein. But you might want to focus on bean & grain combinations (quinoa is the highest-protein grain). Also, a handful of nuts can really help to bump up overall protein intake. You can even throw a few in a smoothie!
I have no idea what ttc means but boca came out with a new veggie burger that is made from organic soy