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Black Bean and Corn
Quesadillas
This Mexican version of a grilled cheese sandwich
can be made in just minutes. Serve with Mexican salsa, guacamole, and/or rice
sour cream.
One 16-ounce can black beans, drained
One 16-ounce can corn, drained
3 scallions, thinly sliced
2/3 cup Mexican salsa
12 ounces soy cheddar
8 ounces soy jalapeno Monterey Jack 6 whole
wheat tortillas or chapatis (Chapatis will result in a softer texture.)
In a bowl, combine the beans, corn, scallions,
and salsa. Shred the cheeses.
Place the tortillas on a flat surface, and
sprinkle the cheese evenly over half of each tortilla.
Spread equal amounts of the bean mixture
evenly over the cheese, sprinkle with more cheese, and fold the empty side over
to make a half-moon shape.
Heat a sauté pan over medium-high heat, and
brush lightly with oil. Place a tortilla in the pan, and cook until lightly
browned on one side; repeat quickly on the other side.
When the cheese has melted but is not too
runny, remove and place on a cutting board.
Cook the remaining filled tortillas. Allow to
cool slightly before cutting into pie-shaped wedges. Serve warm.
Yield: 6 servings
Per serving: Calories 300, Protein 15 g, Fat 2 g,
Carbohydrate 53 g, Fiber 9 g, Calcium 299 mg, Sodium 495 mg
Courtesy of Chef
John Nowakowski, Vegetarian Magic
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Carrot and Cashew Mousse
Using organic
carrots will definitely be rewarded in the flavor of this recipe.
1 lb.
organic carrots, peel and cut into 1-inch slices
1 box silken
tofu, 12 oz.
1-1/2 cups
raw cashews, ground coarsely
1/2 cup
vanilla soy milk
1 tablespoon
yellow or white miso (optional)
2
tablespoons fresh lemon or lime juice
Dash of
cayenne pepper
Cook or steam
carrots about 15 minutes until very tender, mash and set aside.
Warm soy milk,
cayenne, lemon juice and whip in the miso in the sauce pot.
Blend soy milk and
tofu in a food processor until creamy, add carrots and cashews and blend until
creamy, but thick. If it is too heavy try adding a little more soy milk.
Fold mixture into a
casserole dish, cover and bake at 350 degrees for about 20 minutes until hot and
bubbly. To serve, use a large ice cream scoop for a fresh look.
Yield: 6 servings
Courtesy of John
Nowakowski,
Vegetarian Magic
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Vegetable Chili
This is one of my favorite chilis to
prepare. It tastes even better the next day. We always use
organic beans and cook and season them from scratch at the
Regency Spa. However, the canned beans used here will save
you a great deal of time and effort. If time allows, try
roasting the peppers first for better flavor. This chili is
wonderful with corn bread and brown rice or quinoa pilaf, or
garnish with shredded soy cheese. It will keep for 5 to 7
days in the refrigerator.
2 yellow or Vidalia onions
2 red bell peppers
2 yellow or orange bell peppers
1 small eggplant, unpeeled
2 zucchini
2 yellow squash
3 large vine-ripe tomatoes, cored,
or one 16-ounce can diced tomatoes
1 tablespoon vegetable broth
2 tablespoons minced garlic
One 12-ounce can tomato puree
3 tablespoons chili powder
2 tablespoons ground cumin
2 tablespoons chopped fresh cilantro
2 bay leaves
1 jalapeno pepper, with seeds removed,
very finely chopped
One 15-ounce can kidney or pinto beans
One 15-ounce can black beans
Cut all the vegetables into 1-inch cubes.
In a large pot, heat the vegetable broth and
sauté the onions and garlic until brown.
Add the peppers, eggplant, zucchini, and
squash, and continue cooking until slightly tender.
Add the diced tomato and puree, chili powder,
cumin, cilantro, bay leaves, and continue cooking until well
blended.
Drain the liquid from the canned beans, rinse
beans, and fold into the vegetable mixture. Cover and simmer
for 30 to 45 minutes, stirring occasionally.
Adjust the seasonings to taste.
Yield: 6 to
8 servings
Per serving: Calories 253, Protein 11 g, Fat
2 g, Carbohydrate 46 g, Fiber 10 g, Calcium 84 mg, Sodium 32
mg
Courtesy of John
Nowakowski,
Vegetarian Magic
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Vegetable Sushi Rolls
This versatile dish can be served as an entrée,
appetizer, hors d’oeuvre, or snack.
3-3/4 cups pure or distilled water
2 cups short grain brown rice, preferably basmati
1 bunch scallions, cut in 1/4 - inch slices
2 carrots
1 cucumber
1 red bell pepper
1 ripe avocado
1 pint alfalfa sprouts
4 sushi nori sheets
1 bamboo sushi rolling mat
Bring the water to a boil. Place the rice in a
strainer, and rinse with cool water. Add the rice to the pot, cover, and boil
gently for 20 to 25 minutes. When most of the water has been absorbed, lower the
heat and continue to cook until the water has been absorbed.
Remove the rice from the pot, place in a large
bowl, and fold in the sliced scallions. Allow the rice to cool to room
temperature.
Hand-grate or shred the carrots in a food
processor.
Peel the cucumber, cut in half lengthwise, and
remove the seeds with a spoon. Cut into long strips 1/2-inch thick.
Cut the bell pepper in half, remove the seeds,
and julienne.
Cut the avocado in half, remove the pit and
shell, and cut into 1/2-inch slices.
To assemble, place all the cut vegetables and
rice at the back of a clean counter top. Place a bowl of cool water to the side
for dipping your fingers when they get starchy and to seal the ends of the nori
rolls later in the process.
Place the sushi mat in front of you
horizontally, then place 1 sushi nori sheet, shiny side down, on the mat. Be
sure the nori sheets are aligned with the horizontal rows of the bamboo mat.
Spoon the rice mixture about 1/2-inch thick
evenly over the nori sheet, leaving about 1 inch on the nori sheet closest to
you and about 2 inches furthest from you without rice.
Along the center or the rice, spread 1/4 of
the carrots and vegetables evenly, allowing the vegetables to extend slightly
past the end of the nori sheets.
To roll, lift up the edge of the mat closest
to you and roll away from you about one-quarter of a turn, rolling the mat, nori
sheet, and rice over the filling. Press down a little to help the rice hold
together, and press the vegetables into the rice slightly with your fingers as
you continue to roll the mat and nori around the rice. Since the nori itself is
somewhat fragile, the mat helps protect it as you form the roll.
Once the roll has been formed, dip your
fingers in the water and seal the nori sheet along the side where it meets to
seal. Allow to dry. (Repeat steps 7 through 12 with the remaining ingredients.)
Use a long, sharp knife to trim the ends of
the roll. Either cut the roll into 1-inch slices, or vary from the traditional
presentation by making a diagonal cut on one side and a straight cut on the
other side to give the rolls different heights and angles. Serve with wasabi,
pickled ginger, and/or low-sodium soy sauce or tamari.
Yield: 3 to 4 rolls (5 to 6 pieces per roll)
Per serving: Calories 77, Protein 1 g, Fat 1 g,
Carbohydrate 14 g, Fiber 2 g, Calcium 16 mg, Sodium 124 mg
Courtesy of Chef
John Nowakowski, Vegetarian Magic
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Vegetarian Wrap
Sandwich
With the popularity of wrap sandwiches today,
here is a colorful and nutritious sandwich that is as fun to make as it is to
eat.
2 cups hummus (with roasted red peppers or other
flavor)
6 oz. spinach, cleaned and destemmed, or romaine
lettuce leaves
2 vine-ripe tomatoes, cut into 1/4-inch slices
4 ounces button mushrooms, cut into 1/8-inch
slices
2 cups shredded carrots
2 cups alfalfa sprouts
2 soft, flat bread sheets (available in natural
food stores) or tortillas
Prepare the hummus and vegetables, and
organize for assembly.
Lay one of the bread sheets in front of you
parallel to the edge of the counter.
Spread about 1 cup of the hummus on the bread.
Leave about 1 inch without hummus on the far side of the bread.
Arrange the spinach over the hummus.
Place a layer of each of the remaining items
across the middle third of the bread.
To roll, grab the edge of the bread nearest to
you with both hands, and begin to roll. You may need to tuck in the vegetables
as you roll.
When the roll is complete, trim off the excess
vegetables.
Cut the roll into 1-inch-thick slices, and
serve with stone-ground mustard, creamy garlic dressing, or mustard tahini.
Yield: 2 wraps (6 to 8 servings)
Per serving: Calories 329, Protein 9 g, Fat 12 g,
Carbohydrate 44 g, Fiber 12 g, Calcium 158 mg, Sodium 465 mg
Courtesy of Chef
John Nowakowski, Vegetarian Magic
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Health Association
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