Guest guest Posted March 17, 1999 Report Share Posted March 17, 1999 Mark and Virginia Messina wrote an excellent book on vegetarism. The primary focus is on nutrition, and it takes an in-depth look at each of the critical vitamins and minerals in a vegetarian diet. At the end they included several vegan recipes intended to serve as an introduction to vegetarism. So the focus is on taste and ease. Here are a few I've formatted. If you like these, I'll be happy to post the others I entered from this book. (22 in all) BTW, this is an excellent book, and I would not hesitate to recommend it to people who either challenge the healthfulness of being a veggie, or to those are considering becoming even a part-time vegetarian. * Exported from MasterCook Mac * Chili with Chocolate Recipe By : The Vegetarian Way, Mark & Virginia Messina Serving Size : 6 Preparation Time :0:00 Categories : Vegan Vegetarian Legumes Chilis Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium onions -- coarsely chopped 1 large green bell pepper -- chopped 2 tablespoons vegetable oil 1 tablespoon whole mustard seeds 1 tablespoon chili powder -- or to taste 1 teaspoon whole cumin seeds 1 teaspoon unsweetened cocoa 1/4 teaspoon ground cinnamon 16 ounces crushed tomatoes 16 ounces canned pinto beans -- or kidney beans - reserve liquid 6 ounces tomato paste salt to taste pink onions -- see recipe chopped fresh tomatoes chopped cucumbers sliced green onions Saute onions and green pepper in oil over medium heat until the onions are browned. Add the mustard seeds, and cook, for 1 minute. Add the chili powder, cumin, cocoa, cinnamon, tomatoes, beans with their liquid, and tomato paste. Simmer gently for 40 minutes, uncovered, until the chili is thick. Season with salt and serve with the fresh veggies. Formatted and posted by Ellen C. <ellen - - - - - - - - - - - - - - - - - - Per serving: 184 Calories; 6g Fat (28% calories from fat); 7g Protein; 28g Carbohydrate; 0mg Cholesterol; 715mg Sodium Food Exchanges: 1 Starch/Bread; 3 Vegetable; 1 Fat Nutr. Assoc. : 0 0 0 939 0 491 0 0 2470 0 0 0 0 0 0 0 0 _____ * Exported from MasterCook Mac * Pink Onions Recipe By : The Vegetarian Way, Mark & Virginia Messina Serving Size : 1 Preparation Time :0:00 Categories : Condiments Vegetables Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons cider vinegar 2 cups water 1 large red onion -- thinly sliced 1 tablespoon vegetable oil 1/2 teaspoon whole mustard seeds 1/4 teaspoon whole cumin seeds salt to taste Bring the water and the 1 1/2 tbsp vinegar to boil. Add the onion. Return to a boil, then simmer, uncovered, for 2 to 3 minutes. Drain the onion and let it cool. Stir the onion, 1 1/2 tsp vinegar, oil, seeds, and salt together. Refrigerate if not using right away, but allow the onions to come to room temp before serving. Formatted and posted by Ellen C. <ellen - - - - - - - - - - - - - - - - - - Per serving: 196 Calories; 15g Fat (63% calories from fat); 2g Protein; 16g Carbohydrate; 0mg Cholesterol; 20mg Sodium Food Exchanges: 2 1/2 Vegetable; 3 Fat Nutr. Assoc. : 0 0 0 0 939 491 0 _____ * Exported from MasterCook Mac * Vegetable Croquettes Recipe By : The Vegetarian Way, Mark & Virginia Messina Serving Size : 8 Preparation Time :0:00 Categories : Vegetables Vegan Vegetarian Burgers & Loaves Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound broccoli -- chopped 1/4 pound green beans -- chopped 2 carrots -- chopped 1 onion -- finely chopped 2 cloves garlic -- minced 2 cups fresh bread crumbs 1/4 cup unbleached all-purpose flour 2 tablespoons soy milk 1 teaspoon dried basil salt and pepper -- to taste 2 tablespoons vegetable oil Makes 8 patties. Steam the broccoli, beans, and carrots until tender. Process the steamed vegetables in a food processor with the onion and garlic. Puree. Mix in the bread crumbs and flour. Stir in the soymilk and basil, and season with salt and pepper. Refrigerate the mixture for at least one hour. Form the mixture into patties. Heat the oil in a large frying pan and saute the patties on each side until they are browned. Drain them on paper towels. Serve with salsa or ketchup. Formatted and posted by Ellen C. <ellen - - - - - - - - - - - - - - - - - - Per serving: 112 Calories; 4g Fat (32% calories from fat); 4g Protein; 16g Carbohydrate; 0mg Cholesterol; 81mg Sodium Food Exchanges: 1/2 Starch/Bread; 1 1/2 Vegetable; 1/2 Fat Nutr. Assoc. : 0 0 0 0 0 0 14 0 0 0 0 _____ * Exported from MasterCook Mac * Quinoa, Corn, and Potatoes Recipe By : The Vegetarian Way, Mark & Virginia Messina Serving Size : 6 Preparation Time :0:00 Categories : Vegan Potatoes Vegetarian Grains Posted Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- coarsely chopped 3 cloves garlic -- minced 1 tablespoon olive oil 2 cups potatoes -- diced - new waxy potatoes are best 1 1/2 cups vegetable stock 1 cup quince -- rinsed 1 1/2 cups corn kernels -- fresh or frozen 1/2 teaspoon dried oregano 1/2 teaspoon dried tarragon salt to taste Saute the onion and garlic in the oil over medium heat for 2 minutes. Add the potatoes and saute for an additional minute. Pour in the stock, quinoa, corn, and herbs. Bring to a boil. Lower the heat, cover the pan, and simmer for 20 minutes, or until all the stock has been absorbed. Add the salt. Formatted and posted by Ellen C. <ellen - - - - - - - - - - - - - - - - - - Per serving: 187 Calories; 3g Fat (16% calories from fat); 5g Protein; 36g Carbohydrate; 1mg Cholesterol; 421mg Sodium Food Exchanges: 2 Starch/Bread; 1/2 Vegetable; 1/2 Fat _____ -- Ellen C. ellen Quote Link to comment Share on other sites More sharing options...
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