Category: Vegetarian

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Moroccan Salad

Moroccan-Spiced Roasted Cauliflower and Carrot Salad with Chickpeas and Couscous
Serves 4
Print
1714 calories
231 g
0 g
73 g
56 g
9 g
1497 g
2498 g
51 g
0 g
58 g
Nutrition Facts
Serving Size
1497g
Servings
4
Amount Per Serving
Calories 1714
Calories from Fat 633
% Daily Value *
Total Fat 73g
113%
Saturated Fat 9g
44%
Trans Fat 0g
Polyunsaturated Fat 13g
Monounsaturated Fat 45g
Cholesterol 0mg
0%
Sodium 2498mg
104%
Total Carbohydrates 231g
77%
Dietary Fiber 34g
138%
Sugars 51g
Protein 56g
Vitamin A
829%
Vitamin C
657%
Calcium
61%
Iron
78%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 head cauliflower (about 1 pound), trimmed to 1-inch florets
  2. 8 ounces carrots (about 1 small bunch), peeled and cut into 1/4-inch-thick slices
  3. 3 Tbsp. extra virgin olive oil
  4. 1/2 tsp. salt
  5. 1/2 cup whole-wheat couscous
  6. 1 (14.5-ounce) can garbanzo beans, rinsed and drained
  7. 3 green onions, thinly sliced
  8. 1/2 cup chopped fresh Italian parsley
  9. 1/4 cup chopped fresh cilantro
  10. 1/4 cup chopped pitted brine-cured green olives
  11. 1/4 cup currants
  12. 1/4 cup chopped toasted almonds
  13. Additional Italian parsley sprigs
  14. Lemon wedges
  15. Moroccan-Spiced Dressing (see separate recipe)
Instructions
  1. Preheat the oven to 450°F.
  2. Brush a heavy large rimmed sheet pan with olive oil.
  3. In a medium bowl, toss the cauliflower and carrots with the 3 tablespoons olive oil.
  4. Spread the cauliflower mixture in a single layer on the prepared sheet pan and sprinkle with 1/4 teaspoon of salt.
  5. Roast the vegetables in the oven until browned in places and tender, stirring once, about 15 minutes.
  6. Meanwhile, bring 1/2 cup water and the remaining 1/4 teaspoon salt to a simmer in a heavy small saucepan.
  7. Remove the saucepan from the heat and whisk in the couscous.
  8. Cover and let stand 5 minutes.
  9. Fluff the couscous with a fork. Transfer the couscous to a large bowl; mix in the cauliflower, carrots, garbanzo beans, green onions, chopped parsley, cilantro, olives, and currants.
  10. Whisk the Moroccan-Spiced Dressing to blend; add to the salad and mix well.
  11. Season the salad to taste with salt and pepper. (Salad can be prepared 1 day ahead. Cover and refrigerate.)
  12. Sprinkle almonds over the salad and garnish with parsley sprigs. Serve with lemon wedges.
Notes
  1. A little bit of couscous is a great way to bind the spicy, lemony dressing with the roasted vegetables and chickpeas. I buy big, meaty green olives from my favorite Middle Eastern market for this salad. The olives have pits, but a good whack with the side of a chef’s knife makes them easy to remove. Enjoy the salad warm, room temperature, or chilled.
Adapted from From Salad for Dinner
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calories
1714
fat
73g
protein
56g
carbs
231g
more
Adapted from From Salad for Dinner
NoMayo https://nomayo.us/
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Lemon Orzo with Fresh Spinach

Lemon Orzo with Fresh Spinach
Yields 6
Print
564 calories
66 g
45 g
26 g
20 g
10 g
319 g
1249 g
8 g
0 g
14 g
Nutrition Facts
Serving Size
319g
Yields
6
Amount Per Serving
Calories 564
Calories from Fat 227
% Daily Value *
Total Fat 26g
40%
Saturated Fat 10g
48%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 12g
Cholesterol 45mg
15%
Sodium 1249mg
52%
Total Carbohydrates 66g
22%
Dietary Fiber 6g
26%
Sugars 8g
Protein 20g
Vitamin A
202%
Vitamin C
78%
Calcium
41%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 1/4 cups dry orzo
  2. 3-4 cups fresh baby spinach, cut into thin strips
  3. 1 tablespoon olive oil
  4. 3 tablespoons finely minced shallots
  5. 1 clove garlic, peeled, minced
  6. 3 tablespoons fresh lemon juice
  7. 1 teaspoon lemon zest
  8. 1/2 teaspoon dried oregano
  9. 1/4 teaspoon salt
  10. 1/4 teaspoon black pepper
  11. 1/3 cup crumbled feta cheese
Instructions
  1. Cook orzo according to package directions, omitting salt.
  2. Drain well. Return orzo to cooking pot and stir in spinach, allowing it to wilt.
  3. Add the oil and stir. Add the shallots, garlic, lemon juice, lemon zest, oregano, salt, black pepper and feta cheese.
  4. Gently stir to combine and serve warm or cold.
Notes
  1. Created by 
Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan M. Selasky for the Free Press Test Kitchen. 174 calories (21% from fat), 4 grams fat (2 grams sat. fat, 0 grams trans fat), 28 grams carbohydrates, 6 grams protein, 170 mg sodium, 7 mg cholesterol, 52 mg calcium, 2 grams fiber. Food exchanges: 2 starch, 1/2 fat.
beta
calories
564
fat
26g
protein
20g
carbs
66g
more
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Greek Orzo Salad

Greek Orzo Salad
Yields 1
Print
3376 calories
186 g
0 g
277 g
50 g
39 g
2300 g
9697 g
37 g
0 g
219 g
Nutrition Facts
Serving Size
2300g
Yields
1
Amount Per Serving
Calories 3376
Calories from Fat 2440
% Daily Value *
Total Fat 277g
425%
Saturated Fat 39g
194%
Trans Fat 0g
Polyunsaturated Fat 49g
Monounsaturated Fat 170g
Cholesterol 0mg
0%
Sodium 9697mg
404%
Total Carbohydrates 186g
62%
Dietary Fiber 9g
36%
Sugars 37g
Protein 50g
Vitamin A
34%
Vitamin C
88%
Calcium
39%
Iron
80%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 4 cups chicken broth
  2. 1 1/2 cups orzo
  3. 1 (15-ounce) can garbanzo beans, drained and rinsed
  4. 1 1/2 cups red and yellow teardrop tomatoes or grape tomatoes, halved
  5. 3/4 cup finely chopped red onion
  6. 1/2 cup chopped fresh basil leaves
  7. 1/4 cup chopped fresh mint leaves
  8. About 3/4 cup Red Wine Vinaigrette, recipe follows
  9. Salt and freshly ground black pepper
  10. Red Wine Vinaigrette
  11. 1/2 cup red wine vinegar
  12. 1/4 cup fresh lemon juice
  13. 2 teaspoons honey
  14. 2 teaspoons salt
  15. 3/4 teaspoon freshly ground black pepper
  16. 1 cup extra-virgin olive oil
Instructions
  1. Orzo Directions
  2. Pour the broth into a heavy large saucepan.
  3. Cover the pan and bring the broth to a boil over high heat.
  4. Stir in the orzo.
  5. Cover partially and cook until the orzo is tender but still firm to the bite, stirring frequently, about 7 minutes.
  6. Drain the orzo through a strainer. Transfer the orzo to a large wide bowl and toss until the orzo cools slightly. Set aside to cool completely.
  7. Toss the orzo with the beans, tomatoes, onion, basil, mint, and enough vinaigrette to coat.
  8. Season the salad, to taste, with salt and pepper, and serve at room temperature.
  9. Vinaigrette Directions
  10. Mix the vinegar, lemon juice, honey, salt, and pepper in a blender. With the machine running, gradually blend in the oil. Season the vinaigrette, to taste, with more salt and pepper, if desired.
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calories
3376
fat
277g
protein
50g
carbs
186g
more
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Posted on

Greek Couscous

Greek Couscous
Yields 8
Print
423 calories
26 g
33 g
33 g
10 g
9 g
334 g
1905 g
13 g
0 g
22 g
Nutrition Facts
Serving Size
334g
Yields
8
Amount Per Serving
Calories 423
Calories from Fat 287
% Daily Value *
Total Fat 33g
50%
Saturated Fat 9g
45%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 19g
Cholesterol 33mg
11%
Sodium 1905mg
79%
Total Carbohydrates 26g
9%
Dietary Fiber 6g
23%
Sugars 13g
Protein 10g
Vitamin A
37%
Vitamin C
59%
Calcium
31%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 cup uncooked pearled (Israeli)
  2. whole-wheat couscous
  3. 1 cup diced cucumber
  4. 1/3 cup diced red onion
  5. 1/3 cup sliced sun-dried tomatoes
  6. 1/4 cup feta cheese
  7. 1/4 cup kalamata olives, chopped
  8. 1-1/2 tablespoons olive oil
  9. 3 tablespoons cider vinegar
  10. 1/4 cup minced parsley
  11. 1 clove garlic, peeled, minced
  12. 1/2 teaspoon dried oregano
  13. 1/2 teaspoon salt
  14. ¼ teaspoon ground black pepper
Instructions
  1. Cook couscous according to package directions, omitting the salt.
  2. When done, rinse couscous under coldwater and drain well.
  3. Place the couscous, cucumber, onion, sun-dried tomatoes, feta and olives in a large bowl.
  4. To prepare the dressing, combine the vinegar, olive oil, parsley, garlic, oregano, salt and pepper in a small jar with a tight-fitting lid and shake well.
  5. Drizzle dressing over salad and toss gently to coat.
  6. Refrigerate at least 2 hours before serving, to allow flavors to blend.
Notes
  1. Created by Darlene Zimmerman. MS. RD, for Heart Smart and tested by Susan M. Selasky for the Free Press Test Kitchen
  2. 125 calories (36% from fat). 5 grams fat (1 gram sat. fat, 0 grams trans fat), 19 grams carbohydrates, 4 grams protein. 253 mg sodium, 4 mg cholesterol. 35 mg calcium, 3 grams fiber. Food exchanges: 1 starch, 1 fat.
Adapted from Free Press Test Kitchen
beta
calories
423
fat
33g
protein
10g
carbs
26g
more
Adapted from Free Press Test Kitchen
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Posted on

Summer Faro Salad

Farro Salad
Print
2220 calories
281 g
0 g
109 g
57 g
15 g
2534 g
331 g
45 g
0 g
89 g
Nutrition Facts
Serving Size
2534g
Amount Per Serving
Calories 2220
Calories from Fat 957
% Daily Value *
Total Fat 109g
167%
Saturated Fat 15g
77%
Trans Fat 0g
Polyunsaturated Fat 15g
Monounsaturated Fat 74g
Cholesterol 0mg
0%
Sodium 331mg
14%
Total Carbohydrates 281g
94%
Dietary Fiber 47g
187%
Sugars 45g
Protein 57g
Vitamin A
244%
Vitamin C
118%
Calcium
29%
Iron
103%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1/3 cup plus 2 tablespoons extra-virgin olive oil
  2. 1 small yellow onion, quartered
  3. 1 small carrot, halved
  4. 1 celery rib, halved
  5. 12 ounces farro (1 3/4 cups)
  6. 5 cups water
  7. Kosher salt
  8. 3 tablespoons red wine vinegar
  9. Freshly ground pepper
  10. 1/2 small red onion, thinly sliced
  11. 1 small seedless cucumber, halved lengthwise and thinly sliced crosswise
  12. 1 pint grape tomatoes, halved
  13. 1/4 cup chopped fresh basil
Instructions
  1. In a large saucepan, heat 2 tablespoons of the oil.
  2. Add the yellow onion, carrot and celery, cover and cook over moderately low heat until barely softened, about 5 minutes.
  3. Add the farro and stir to coat with oil.
  4. Add the water and bring to a boil.
  5. Cover and simmer over low heat until the farro is barely tender, about 10 minutes; season with salt.
  6. Cover and simmer until the farro is al dente, about 10 minutes longer.
  7. Drain the farro and discard the onion, carrot and celery. Let cool completely.
  8. In a large bowl, whisk the remaining 1/3 cup of olive oil with the vinegar and season with salt and pepper. Fold in the farro, red onion, cucumber, tomatoes and basil, season with salt and pepper and serve.
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calories
2220
fat
109g
protein
57g
carbs
281g
more
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Posted on

Feta & Brussels Sprouts Salad

Feta & Brussels Sprouts Salad
Serves 2
This Brussels sprouts salad is simple yet packed with flavor. The elegant shaved sprouts are blended with roasted sprouts and tossed with Bulgarian feta cheese. Look for the cheese at grocery stores with a large cheese selection such as Holiday Market in Royal Oak. Bulgarian feta is made from sheep's milk. The texture is creamier than Greek feta and the flavor profile is tangier. Finally, the salad is finished with a soft white balsamic vinegar-based vinaigrette. Don't skip this or use the dark balsamic, which would overpower the tender Brussels sprouts and feta.
Print
1008 calories
54 g
50 g
84 g
20 g
17 g
418 g
855 g
29 g
0 g
62 g
Nutrition Facts
Serving Size
418g
Servings
2
Amount Per Serving
Calories 1008
Calories from Fat 735
% Daily Value *
Total Fat 84g
130%
Saturated Fat 17g
87%
Trans Fat 0g
Polyunsaturated Fat 15g
Monounsaturated Fat 47g
Cholesterol 50mg
17%
Sodium 855mg
36%
Total Carbohydrates 54g
18%
Dietary Fiber 11g
44%
Sugars 29g
Protein 20g
Vitamin A
38%
Vitamin C
313%
Calcium
41%
Iron
34%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1/2 cup Brussels sprouts, shaved and roasted
  2. Salt and freshly ground black pepper to taste
  3. 2 cups Brussels sprouts, ends removed, shaved
  4. 3 tablespoons golden raisins
  5. 2 ounces Bulgarian feta
  6. 2 tablespoons white balsamic vinegar
  7. 1/4 cup olive oil
  8. 3 tablespoons pine nuts, toasted
Instructions
  1. Preheat the oven to 375 degrees. Place the 1/2 cup shaved Brussels sprouts on a baking sheet. Sprinkle with a few pinches of salt and pepper. Drizzle with a few drops of olive oil and toss to coat. Roast about 8 minutes or until lightly browned. Remove from oven and cool.
  2. In a large bowl, combine the roasted and regular Brussels sprouts, raisins, feta, balsamic vinegar, olive oil and pine nuts. Gently toss to coat. Serve.
beta
calories
1008
fat
84g
protein
20g
carbs
54g
more
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Posted on

Spaghetti Squash

Spaghetti Squash
Print
0 calories
0 g
0 g
0 g
0 g
0 g
0 g
155 g
0 g
0 g
0 g
Nutrition Facts
Serving Size
0g
Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 155mg
6%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Spaghetti Squash
  2. Sauce
  3. Salt
Instructions
  1. Cut Spaghetti Squash
  2. You can prick the squash a couple of times and then stick it in the microwave for 5 minutes to soften the skin, if you like, or just pick up your blade of choice and tell that squash who’s in charge.
  3. Cut 1/2″ off each end, then cut in half across the width.
  4. Use a sharp knife to cut around the inside of the each half to get out the seeds and other various innards.
  5. Cut further into rings if you’d like, but it’s not necessary.
  6. Salting Spaghetti Squash
  7. Take the extra 15 minutes and salt the squash first. You can be really liberal with the salt, because you’ll wipe it away before cooking, along with all the water that the salt draws out.
  8. The heat from the oven really helps to get the best texture, by further evaporating much of the moisture. Plus, you can salt the squash on a rack fitted over a sheet pan, and then roast it on the same setup for 30 minutes at 400F.
  9. Once the squash has cooled enough to handle, peel the skin away with your fingers, or if it’s stubborn, use your knife to slice the peel off.
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calories
0
fat
0g
protein
0g
carbs
0g
more
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Posted on

Bean Feta Salad

Bean Cuke Tomato Feta Salad
Print
514 calories
53 g
101 g
27 g
24 g
17 g
608 g
1669 g
18 g
0 g
8 g
Nutrition Facts
Serving Size
608g
Amount Per Serving
Calories 514
Calories from Fat 236
% Daily Value *
Total Fat 27g
41%
Saturated Fat 17g
87%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 101mg
34%
Sodium 1669mg
70%
Total Carbohydrates 53g
18%
Dietary Fiber 7g
27%
Sugars 18g
Protein 24g
Vitamin A
44%
Vitamin C
52%
Calcium
60%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 can northern beans, drained
  2. 1 can corn
  3. 1c cucumbers, chopped
  4. 1c tomatoes, chopped
  5. 4oz crumbled feta
Notes
  1. Add mint if desired, and greek olives
beta
calories
514
fat
27g
protein
24g
carbs
53g
more
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Jicama Hash

Jicama Hash
Print
396 calories
90 g
0 g
2 g
10 g
0 g
1006 g
201 g
27 g
0 g
1 g
Nutrition Facts
Serving Size
1006g
Amount Per Serving
Calories 396
Calories from Fat 15
% Daily Value *
Total Fat 2g
3%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 201mg
8%
Total Carbohydrates 90g
30%
Dietary Fiber 40g
161%
Sugars 27g
Protein 10g
Vitamin A
112%
Vitamin C
630%
Calcium
15%
Iron
34%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 jicama diced into cubes
  2. Chopped onion
  3. Chopped bell peppers
  4. Chopped hot pepper
  5. Finely chopped garlic
Seasonings
  1. Salt (for jicama)
  2. Paprika
  3. Chipotle
  4. Garlic powder
  5. Black pepper
  6. Sometimes I use Italian seasoning
Instructions
  1. Buy jicama with an unblemished, unbroken skin, one that seems heavy for its size since jicama is mostly water.
  2. Wash and cut the skin of the jicama off with a knife.
  3. Dice jicama into cubes and toss in a bowl with salt and set aside.
  4. Heat oil in a skillet and add in the onion, peppers, and garlic.
  5. Sauté for 2-3 minutes and then add seasonings to taste, but don't be shy.
  6. Continue sautéing another 2-3 minutes.
  7. Dry salted jicama with a paper towel and add into the skillet.
  8. Sauté jicama with the other ingredients as desired.
  9. Once the jicama is heated through, the dish is ready.
beta
calories
396
fat
2g
protein
10g
carbs
90g
more
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Chicken Matzo Ball Soup

Chicken Matzo Ball Soup
Print
0 calories
0 g
0 g
0 g
0 g
0 g
0 g
0 g
0 g
0 g
0 g
Nutrition Facts
Serving Size
0g
Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 0mg
0%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 Parsnip
  2. Parsley, 1/2 bunch
  3. Carrots, cut long
  4. 1 large onion (whole)
  5. 2 stalks celery, cut long
  6. 2 garlic cloves
  7. Carmel kosher chicken base
  8. Water
  9. Seasonings
  10. Salt
  11. Pepper
  12. Matzo Balls
  13. Follow recipe on matzo meal box. I usually double or triple the recipe. The mix needs to refrigerate for at least 20 minutes before adding to soup.
Instructions
  1. Fill large pot with water (12 cups) and heat to boiling
  2. As it warms, add 1tsp chicken base per cup of water
  3. Add celery, carrots onion, parsnip and parsley
  4. Throw parsley away and add fresh parsley tops just before serving
  5. Make matzo balls and boil them in the soup til they float
beta
calories
0
fat
0g
protein
0g
carbs
0g
more
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