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Low Fat Vegetarian Recipes If you'd like to contribute your low-fat recipe, you may send it
to recipes@cosmicblessings.com.
Please These recipes are from FatFree.com. Spinach Lasagna
Sauté bell pepper and onions and other vegetables in a small amount of Fleishmann's nonfat butter. Mix in A1 and spaghetti sauce. Spray 9 x 13 pan with PAM. Cover bottom of pan with sauce mixture. Lay one layer of noodles on top. Layer cheeses. Repeat with sauce, noodles, cheeses, ending with cheeses on top. Bake 350 for 45 minutes. Remove, and let stand 15 minutes. Serves 68.
Vegan Grilled Zucchini Lasagna w/ roasted Red Pepper Sauce
Roast, peel and core red bell peppers (for me it's easiest to do this by broiling them). Cook the onion and garlic over medium heat until soft but not brown. Combine peppers, onion mixture, and bread crumbs in a food processor and puree to a smooth paste. Add the vinegar, saffron, and enough vegetable stock to obtain a thick sauce. Correct seasonings adding salt, pepper, cayenne, and vinegar to taste. Sauce should be very highly seasoned. Cut zucchini lengthwise into 1/4" slices. Grill until limp (or broil). Preheat oven to 350 degrees. Spray an 8 x 11" baking pan with olive oil spray. Spread 3 lasagna noodles over bottom. Arrange 1/3 of zucchini strips over noodles. Arrange 1/4 of basil leaves on top and spread with 1/3 sauce. Make second and third layer in this fashion. Bake for 30 to 40 minutes or until thoroughly heated.
Vegan Spinach Stuffed Mushrooms (warning: strongly spiced and flavored)
Wash mushrooms and carefully remove stems. Lay out caps on nonstick jelly roll pan and pop in oven for 510 minutes to dry out and cook slightly. Set caps aside. Chop the mushroom stems finely. Sauté shallots, garlic, and balsamic vinegar in small saucepan. When onions start to turn translucent add mushroom stems, water, and seasoning. Cook a few minutes. Add spinach and cook till water is almost all absorbed/evaporated. Mound the spinach mixture onto the the mushroom caps, pressing it into the caps. Lower oven heat to 300350 and bake for 1015 minutes until hot and mushroom caps are cooked. If you leave them slightly undercooked, you can do these ahead and then heat them up in the microwave when needed.
Chicken Style Seasoning The chicken style seasoning is one of my favorites. I use it anywhere I would have used chicken broth to give a richer, more complex flavor (and anywhere I know need spices, but not sure which ones). I keep a jar of this on hand.
Blend smooth all ingredients except parsley. Stir in parsley. Store in airtight container.
Notes: Use this seasoning to make a quick chicken-like stock out of water when you have no veggie stock on hand. Excellent for flavoring rice and as a soup base. Make a very simple, easy, and good-tasting gravy by mixing water, seasoning, and miso. Typical proportions: 1.5 cups water, 1 T seasoning, 2 t miso. Increase/decrease seasonings according your taste. Right before serving gravy, mix some starch (I frequently use potato starch) in a bit of water till well-blended and add to gravy to thicken (do this over medium heat). Add starch until you reach desired thickness. Quick, easy, and surprisingly tasty.
Vegan Seven Vegetable Couscous
Ingredients:
Prepare couscous according to package, stirring in couscous when you fluff it. (Or you may try substituting brown rice.) Sauté onions until tender in a large saucepan or soup pot using your favorite oil substitute. Add remaining ingredients except water. Cover and reduce heat to low. Cook, stirring occasionally, for 15 to 20 min. Add water as needed to produce a moist, but not soupy stew. Serve over couscous or brown rice. To make some of this easier, you can use canned chickpeas. You could probably use canned tomatoes as well. One ingredient I wouldn't dare leave out is the fresh ginger root !! You can store your ginger root in the freezer wrapped in plastic. When you want to use some, you can take out a chunk, peel as much as you want to use and grate, it grates much easier when frozen.
Indian Cauliflower Bhaaji
Bring water to the boil in a frying pan on the highest setting. Add the cumin, coriander, paprika, black mustard seeds and turmeric. Boil ferociously for a good five minutes, adding boiling water if the mixture begins to dry out too much. Add the garlic, ginger, chilies and onions with a little more water and continue on a high heat. Add the base of the cauliflower and any green stalks and simmer covered till soft. Add the cauliflower florets and baste in the spices (a little more water may be needed). Add the tomatoes, stock, salt and pepper and leave simmering covered for about 15 minutes. Add the sweet corn (optional, inauthentic, but what the hell) and then the tomato puree to thicken. Serve with brown basmati rice or home made chappatis.
Stuffed Portabello Mushrooms Serves 2
Wash red peppers. Broil until charred, turning as necessary to blacken most of the skin. Place in a brown paper bag, and fold the top to seal. After about 20 minutes take peppers out and peel and core them, removing all seeds. Set aside. Sauté onion and garlic until soft in a little water. Add chopped stems of mushrooms and cook 4 minutes. Put onion mixture in a food processor, and add remaining ingredients except parmesan. Process until everything is finely chopped. Fill portabello mushroom caps with mixture, and place them on a baking sheet that has a light coating of Pam or whatever to stop sticking. Bake for 15 minutes at 375, sprinkle with parmesan and bake another 34 minutes. You can have this with Italian bread rolls and sliced cucumbers, it'll make a nice combination.
Vegan Risotto Florentine
Spray a 10 inch skillet with the cooking spray. Cook garlic and onion over medium high heat for about 2 minutes until onion is crisp tender Add rice and stir to coat with onion garlic mixture. Stir in broth and saffron. Heat to boiling; stir once thoroughly and reduce heat. Cover and simmer 20 to 25 minutes or until rice is almost tender and liquid is absorbed. Stir in remaining ingredients. Cover and let stand 5 minutes. Makes 4 servings.
Balsamic Casserole w/ Stuffed Mushrooms (Because it's a "toss in the pan until it looks right sort of meal, the measurements are approximate. If you use instant rice, you'll need to make sure it's got enough liquid to steam it, precooking the rice takes more time, but sometimes the results are better.)
Prepare Mushrooms first:
Lentil and Spinach Casserole
Preheat the oven to 190C, Gas mk 5, 375F Cook the lentils until soft Cook the spinach until tender Drain any excess liquid from the lentils and spinach. Season the spinach with sea salt and freshly ground black pepper Spread the spinach over the base of an ovenproof dish. Arrange the sliced tomatoes on top. Pour the lentils over the tomatoes and spread to the edge of the dish. Top with non fat yogurt to cover the lot. Bake in the oven for approx. 35 minutes. This is great with steamed new potatoes or noodles.
Vegan Cornbread and Broccoli Pie Serves 6 (you can use any cornbread recipe. Just keep that in mind you want to have enough cornbread to cover the broccoli.) 2 onions, chopped
Sauté onions in large skillet over medium low heat until softened. Add mushrooms and cook until liquid released from mushrooms has evaporated. Add garlic and cook, stirring often, for 2 minutes. Add broccoli, tomatoes, reserved liquid, Madeira, salt and pepper. Bring to a boil. Reduce to a simmer and cook for 15 minutes. Make cornbread batter. Using a slotted spoon, transfer vegetables to a 8 1/2" x 11" baking pan. Boil liquid left in skillet until reduced to about 3/4 cup. Pour over vegetables. Spread cornbread batter over vegetables. My cornbread baked for 30 minutes in a 400 degree preheated oven. That's probably reasonable for most cornbreads. The broccoli mixture is also good as is.
Vegan Fat-Free Cornbread
Mix it all together just until it is completely mixed. I put it in a NONpreheated 450 degree oven. Baked for 20 to 25 min.
Tofu Broccoli Quiche 1 whole wheat pie crust prebaked for 510 minutes Filling:
Lightly spray a skillet with the cooking spray and sauté leeks and garlic until soft. Spread mustard over the bottom of the pie crust and add leeks and garlic. Puree tofu, soy milk, broccoli and spices in the blender and pour into the crust. Bake at 375F for 30 to 35 minutes. Will firm up when cool.
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