<<go back to vegetables list

Mixed Vegetables

Vegetable-Filled Crepes with Cheese and Herb Sauce
(from Diet for a Small Planet)

Serves 4-5
Have ready:
Whole wheat-sesame crepes (can be made in advance)
* For filling, choose among most fresh vegetables (3 cups finely chopped):
broccoli
cauliflower
asparagus
mushrooms
onion
peas
peppers
& Gently steam or fry, depending on your choice.

Basic white sauce – when making white sauce, be sure to cook (almost toast) flour with butter before adding milk.
* 3 tbsp butter
* 3 tbsp flour
* 3 cups milk
salt and pepper

Add your choice:
* 2 cups sliced mushrooms, sauteed
* 1 1/2 cup grated cheese
* 1/2 cup Parmesan cheese
* 2 cups chopped spinach with 1 tsp lemon juice
* 1/2 cup parsley
* Basil, Thyme, Rosemary, Marjoram
* Cayenne pepper or Worchestershire sauce

Fill each crepe with a little sauce and finely chopped cooked vegetables of your choice. Roll up and pour rest of sauce over. Garnish with parsley, toasted sesame seeds, sliced olives or paprika.

Herbed Vegetable Saute – Serves 3 – From Diet for a Small Planet
Have ready:
* 1 cup brown rice, cooked (3 cups). Leftover from the previous meal.

Saute in oil:
* 1-2 cloves garlic, minced
* 1-2 celery stalks, chopped
* 1 onion, chopped
* 1 green pepper, chopped, or thinly sliced broccoli
* 1-2 carrots, sliced
* 1/4 lb mushrooms, sliced

Stir in well:
* 1/4 tsp each paprika, sage, marjoram, and rosemary
* 1/2 cup ground, toasted sesame seed
* 2 tbsp brewer’s yeast (optional)
* salt, pepper

Add the cooked rice. Stir and simmer for several minutes to mix the flavours. Add hot stock or water if needed to prevent sticking, and adjust seasonings to taste. The vegetables in the recipe can be changed to your favourite combination. A salad of diced apple / raisins / nuts with a yogurt-based dressing goes well with this colourful and zesty pilaf.

Curried lentils

1 cup lentils
2 cups water
1 Tbsp extra virgin olive oil
1 cup carrots chopped
1 cup celery chopped
1 cup onion chopped
1 cup red pepper, chopped
1 cup mushrooms, chopped
1 cup cabbage, shredded
4 garlic cloves, minced
1 Tbsp gingerroot, finely chopped
1-2 Tbsp curry powder to taste
1 Tbsp coriander
1 tbsp light soy sauce
Pinch cayenne pepper

Wash lentils, place in medium pot, add water and bring to a boil. Lower heat, and cook, partially covered, until lentils become very soft, almost mushy (about one hour).

Heat olive oil in skillet at medium-high heat. Add carrots, celery and onion and sauté for 2-3 minutes. Add red pepper and mushrooms and continue to cook for another 2 minutes until vegetables start to brown. Add garlic and ginger and stir. Add a bit of water (~¼ cup), curry powder, coriander, and soy sauce. Let simmer for about 1 minute and add lentils. Toss together, correct seasoning (if needed) and cook for another 3 minutes to blend flavors. Serve over rice.

Vegetable Couscous
(from Company’s Coming, 30-Minute Weekday Meals)

1 cup chicken or vegetable broth
1 cup couscous
2 tsp olive oil
1/4 cup toasted slivered almonds
1 tbsp liquid honey
3 tbsp chopped fresh parsley
1 tbsp butter or hard margarine
1/2 cup thinly sliced carrot
2 cups chopped zucchini (with peel)
1/2 cup sliced green onion
1/2 cup peas, chopped beans, or sugar snap peas
1/2 tsp salt

*Heat broth in covered medium saucepan on high until boiling. Remove from heat. Add couscous and olive oil. Stir & cover. Let stand for 5 minutes, then fluff with fork. Add almonds, honey and parsley. Stir well and cover to keep warm.
*Melt butter or margarine in large frying pan on medium-high. Add carrot. Heat and stir for about 4 min until starting to brown.
*Add zucchini, onion, peas/beans and salt. Heat and stir for about 4 minutes or until zucchini is tender-crisp. Add to couscous mixture. Toss well.

Chow Mein
(thanks to Nela and Keith at SFL for this recipe!)

6 oz chow mein noodles
½ cup low sodium chicken stock
1 Tbsp soy sauce
1 Tbsp hoisin sauce
12 oz raw shrimp, peeled and deveined (or chicken, cut into strips)
1 Tbsp canola oil
¼ tsp red pepper flakes (optional – this will add heat!)
3 garlic cloves, finely chopped
1 tbsp ginger, finely chopped
1 ½ cups sugar snap, snow peas or green beans, cut in half
½ red pepper, sliced
4 green onions, sliced
1 ½ cups bean sprouts, washed
Other vegetables: bok choy, cabbage, leeks

Cook the noodles in a large pot of boiling water until al dente, about 3 minutes. Rinse in cold water and set aside.

Mix the chicken stock, soy sauce and hoisin sauce in small bowl and set aside.

Heat about ½ Tbsp canola oil in a wok or pan and stir-fry the shrimp until it turns pink and is cooked through. Remove and set aside.

Add ½ Tbsp canola oil to the wok and stir-fry the red pepper flakes, garlic and ginger for 30 seconds. Add the peas or green beans and red pepper and stir until they start to brown. Add the rest of the vegetables and cook for another minute. Add the sauce and return the shrimp and noodles, toss and heath through for about 2 minutes.

Vegetable Basket
Thanks to Nela and Keith at SFL for this recipe!

onions
zucchini
peppers
eggplant
mushrooms
tomatoes
asparagus
olive oil
salt and pepper
minced garlic
oregano

Wash and cut veggies into large bite size pieces. In a large bowl, drizzle vegetables with olive oil and a pinch of salt and pepper. Add minced garlic and oregano and mix. Place them in a BBQ basket and cook with indirect or low heat for about 15 minutes.

Roasted Vegetable Orzo
(from Bridget’s Green Living Recipe Book)

Sometimes a plain lemon-olive oil dressing is just the thing to help the flavour of fresh herbs shine through.

2 cups orzo, cooked
1 cup cooked white beans (soldier, kidney)
1 cup crumbled feta
1 chopped zucchini
1 chopped pepper
1 clove of garlic, chopped
½ cup shaved red cabbage
1 cup chopped mixed herbs (oregano and mint are delicious together, can throw in a bit of basil too)

Dressing:
juice & zest of 1 lemon
1 clove garlic, minced
2 tbsp olive oil
1 shallot, minced (or 2 T minced red onion)
sea salt & ground pepper

Toss chopped pepper, zucchini and garlic with olive oil and roast until soft and starting to colour (or grill on a BBQ).
Add dressing to pasta and toss.
Add roasted vegetables to pasta mixture, along with beans and feta. Toss.
Add cabbage & herbs. Toss.

Adjust seasoning if necessary. Add more lemon if you like.