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Category: Vegetarian

Sides 0

Spinach and Ricotta Baked Pasta

Serves 6 500g (1 lb) rigatoni 2 bunches (750g/1-1/2 lb) English spinach, stems removed 750g (1-1/2 lb) fresh ricotta 300 ml (10 fl oz) sour cream 4 eggs, lightly beaten 1 cup grated Parmesan cheese 2 tablespoons chopped dill Cracked black pepper and sea salt Preheat the oven to 180 C (350 F). Cook the pasta in a large saucepan […]

Breakfasts & Brunches 0

Garden Vegetable Crustless Quiche

My family loves this dish. It is delicious, and after making it on a weekend for breakfast, we have leftovers that are easy to heat up and enjoy during the week. It is a great dish to serve when you have guests, too. Yields: 10 servings 1-1/2 cups egg substitute 3 large eggs 1-1/2 cups (6 ounces) shredded reduced-fat extra […]

Ethnicity > Italian 0

Easy Meatless Manicotti

Yields: 7 servings (serving size: 2 manicotti) 2 cups (8 ounces) shredded part-skim mozzarella cheese, divided 16-ounce carton fat-free cottage cheese 10-ounce package frozen chopped spinach, thawed, drained, and squeezed dry 1/4 cup (1 ounce) grated fresh Parmesan cheese 1-1/2 teaspoons dried oregano 1/4 teaspoon salt 1/4 teaspoon black pepper 8-ounce package manicotti (14 shells) 26-ounce jar fat-free tomato-basil pasta […]

Gluten-free 0

Orange Quinoa Salad

Spicy dishes don’t have to be overpowering. In this citrusy quinoa, spicy chili paste blends perfectly with the flavours of soy, maple and orange for a nicely warming heat. Makes about 6 cups (1.5 L). Serves 6. 1/4 cup frozen concentrated orange juice, thawed 2 tbsp rice vinegar 1 tbsp low-sodium soy sauce 1 tbsp maple syrup (or maple flavoured) […]

Gluten-free 0

Broccoli Rice and Cheddar Cheese Soup

Yields: 5 servings,, 1-1/2 cups per serving Approximate costs: $2.15 per serving; $10.75 to feed 5 people Ingredients: 1 cup brown rice, (measured dry) 1/2 teaspoon salt 2 stalks celery, (about 2/3 cup), diced Canola oil as needed 1 small yellow onion, (about 2/3 cup), diced 1-1/2 cups sodium-reduced chicken stock 1-1/2 cups water 3 cups fresh or frozen broccoli […]

Vegetarian 0

Sneaky Stuffed Shells

THIS RECIPE WAS INSPIRED by a recipe that didn’t come together quite as I hoped. While several parts of the dish failed, the delicious, creamy filling was not one of them, and thus it now graces these luscious stuffed shells. Pureed cauliflower makes the double cheese filling extra creamy, but you’ll never know it’s there. There’s no need to tell […]

Ethnicity > American 0

Tex-Mex Corn Nachos

  Serves: 5 servings Costs: Approximately $1.75 per serving Tomato dressing: 5.5 fl ounces/156 mL tomato paste 1/4 teaspoon garlic powder 1/2 teaspoon chilli powder 1/2 teaspoon cumin The freshly squeezed juice of 1 lime, or 2 teaspoons bottled lime juice Salad: 1 medium-sized green pepper (about 1 cup), diced 1/3 cup green onions, thinly sliced 1/3 cup sliced green […]

Ethnicity > Italian 0

Pasta Primavera

This is my go to pasta dish, only now I make it with a lot less pasta and a lot more veggies. The light sauce is so delicious, you won’t miss a thing. Serves 6 I Prep time: 30 minutes I Cook time: 20 minutes 2 tablespoons sea salt, plus more to taste 3 medium carrots, finely chopped 1 medium […]

Stews 0

Roasted Tomato and Red Bell Pepper Soup

This vibrant red soup is accented with chopped fresh basil has a smoky taste from the combination of roasted red bell peppers and roasted tomatoes, Just the right amount of citrus juice added at the end of the cooking process kicks up the flavor. Serves 4 1/2 teaspoon olive oil 1/3 cup chopped onion 14.5 ounce can no-salt-added fire-roasted diced […]

Stews 0

Roasted Corn Soup

Roasting the corn intensifies its sweetness, making this satisfying low-calorie soup a real standout. If it’s in season, try using fresh corn instead. Make this vegetarian by using vegetable broth instead of beef broth. Serves 4 Cooking spray 1 cup frozen whole kernel corn, partially thawed 1 cup fat-free , low-sodium beef broth 1 cup chopped onion 1 medium garlic […]

Stews 0

Split Pea Soup

Easy to prepare, homemade split pea soup is much lower in sodium then the canned version. This vegetarian version is flavorful even without the usual ham. Serves 4 1 cup dried split peas, sorted for stones and shrivelled peas, rinsed, and drained 1 teaspoon canola or corn oil 1 small onion, chopped 4 cups water 3 medium ribs of celery […]

Ethnicity > Italian 0

Italian Pizza Pomodoro

The word ‘pomodoro’ is Italian for ‘tomato’. The pizza as we know it, originated in Naples, Italy in the 18th and 19th century. Before the 18th century it started out with a flatbread crust, topped with cheese, garlic and basil. As early as 1830 pizza was sold in Italian restaurants. Italian immigrants brought pizza to the U.S. in the late […]

Ethnicity > Greek 0

Greek Fassoulada

Chock full of vegetables and beans, this Greek soup is a wonderful main-course soup for a really cold day-and as a bonus, you just toss everything in together. Serves 4 1 large onion, coarsely chopped 2 carrots, sliced 2 leeks, sliced 2 celery ribs, sliced 4 garlic cloves, sliced 14 ounce can chopped tomatoes 2 tablespoons tomato paste 2 bay […]

Stews 0

Broccoli Cheese Soup #2

This entree soup has all the creaminess you expect, but with less saturated fat and sodium. Serve it with a crusty whole-grain roll. Serves 4 2-1/2 cups fat-free,low-sodium chicken broth 6 ounces chopped broccoli or 10 ounces frozen chopped broccoli, thawed 1 medium carrot, chopped 1 medium rib of celery, chopped 1/4 teaspoon salt 1/8 teaspoon black pepper 1/8 teaspoon […]

Stews 0

Bean and Barley Soup

This tasty, quick soup contains many good-for-you ingredients, including barley, beans and tomatoes. These provide high fiber, heart-friendly folic acid and lots of iron in your blood, and all with a reasonable amount of fat, extremely important for your overall health. 5 servings II Prep time: 10 minutes II Cook time: 13 minutes 1 tablespoon canola or soybean oil 2 […]

Stews 0

Broccoli Cheese Soup

Soy protein, in the context of a low-fat, low-cholesterol diet, can help reduce the risk of heart disease. Research suggests that when about 25 grams of soy protein is eaten daily from soy foods, blood cholesterol levels tend to drop. This yummy soup is a great start, containing about one-third of the 25 daily grams in one serving. 6 servings […]

Ethnicity > Italian 0

Italian Broccoli Spaghetti – Broccoli Spaghetti Italiani

Makes 4 servings II Start to finish: 25 minutes 6 ounces dried spaghetti 3 cups broccoli florets 15 to 19 ounce can cannellini beans (white kidney beans), rinsed and drained 10 ounce container refrigerated light Alfredo sauce 3 cloves garlic, minced 1/2 cup croutons, coarsely crushed 1/4 teaspoon crushed red pepper flakes Olive oil Cook pasta according to package directions; […]

Ethnicity > Italian 0

Eggplant Lasagna – Lasagne alle Melanzane

  Makes 12 servings 2 tablespoons olive oil 1 large onion, chopped 2 cloves garlic, minced 1 tablespoon Italian seasoning 2 cans (14-ounces each) diced tomatoes 1 small eggplant, peeled and cut into 1-inch pieces 1/4 teaspoon salt 1 container (16 ounces) light silken tofu, drained 2 large eggs 1 cup (4 ounces) grated Parmesan cheese 9 no-boil lasagna noodles […]