Category Archives: Vegetarian

Chickpea Noodle Soup

I started with this recipe, then went from there.

Makes about 6 servings

2 cans chickpeas (garbonzo beans), rinsed and drained
8 ounces wide or spiral noodles
1 bunch kale, washed and chopped fine
3 large carrots, peeled and chopped fine
2 large celery ribs, washed and chopped fine
6 cups water
2 cubes vegetable bouillon

Pour six cups of water and vegetable bouillon into large pot and bring to a boil, to dissolve.

Add carrots and celery; cook about 5 minutes, until vegetables are crisp-tender.

Stir in kale and noodles; reduce heat; cover and simmer for about 5 minutes, or length of time as called for on noodle package.

When noodles are done, stir in chickpeas, then cover and simmer for 2 to 3 minutes.

Season with salt and pepper to taste. Serve hot.

Note: We use Ronzini Healthy Harvest Whole Wheat noodles for this; could use regular egg noodles instead, if preferred.

Cream of Broccoli Soup

Makes about 4 servings

6 cups fat free, low sodium vegetable broth
1/2 cup fat free milk
4 tablespoons fat free sour cream
1 large white or yellow onion, chopped
1 large carrot, chopped
1 clove garlic, chopped
5 cups broccoli florets
1 cup potato flakes

Stir together onion, garlic, and broth in large pot. Bring to boil, then cover and simmer for about 5 minutes, or until onion is tender. Stir in potato flakes and milk, then add broccoli and simmer 10 minutes more, covered.

Puree soup in blender or food processor. Return to pot, stir in sour cream. Serve warm.

Japanese Cucumber Salad

2 medium cucumbers
1/4 cup rice wine vinegar
1 teaspoon sugar
1/4 teaspoon salt
2 tablespoons sesme seeds, toasted

Combine vinegar, sugar in salt in medium bowl and stir to dissolve.

Wash cucumbers thoroughly, then slice as thin as possible. Add cucumber slices and toasted sesame seeds to vinegar mix; toss well to combine.

Serve immediately.

Honey Almond Polenta

1 1/2 cups milk
1 tablespoon unsalted butter
1/3 cup honey
1/4 teaspoon cinnamon
1/2 cup polenta (or cornmeal)
1/4 cup chopped or slivered almonds

Combine milk, butter, honey and cinnamon in a small saucepan and bring to boil over medium heat, stirring constantly.

Turn heat down to simmer, and stir in polenta. Whisk over low heat until smooth and thickened, then stir in almonds.

Pour immediately into ungreased 8 1/2 inch x 4 1/2 inch bread pan. Allow to cool.

Cover with plastic wrap and store in refrigerator. Serve warm or cold.

Makes about 6 – 8 servings.

Kale and Potato Soup

Makes 6 servings

1 bunch kale
1 yellow onion, finally chopped
2 cloves garlic, finely chopped
1 pound potatoes, peeled and cubed small
2 tablespoons olive oil
4 cups vegetable broth
1/2 pound spicy sausage, sliced**

Remove tough stems from kale. Wash and dry leaves; cut crosswise into 1/4-inch ribbons.

In a saucepan, saute onion in oil over medium heat until soft; add garlic.

Add kale, potatoes, and vegetable broth. Simmer until kale is completely tender and potatoes are falling apart (about 45 minutes).

In a pan, fry sausage slices in oil & drain on paper towels. Continue cooking soup for another 15 minutes to allow the flavors to blend.

Season with salt and pepper to taste.

**We made this using 6 Morningstar Vegetarian Sausage patties instead, and thought it was delicious

Spaghetti with Peanut Sauce

Makes 4 servings, about 5 points per serving
(modified from original recipe)

8 ounces uncooked spaghetti, cooked (whole wheat preferred)
2 cups sugar snap peas (or other preferred crunchy veggies)
2 cups diced cooked chicken

3 tablespoons peanut butter (chunky is fine)
2 tablespoons soy sauce
2 tablespoons rice wine vinegar
2 tablespoons brown sugar

Combine all sauce ingredients in medium sauce pan and cook over medium heat until well blended. If desired. Stir in chicken and sugar snap peas; simmer for 1 – 2 minutes to thoroughly coat.*

Remove sauce from heat, stir sauce and pasta together, serve.

Note – this dish is also delicious when served cold.

*We prefer our veggies to retain a little bit of crunch. Depending on the vegetable(s) you use, they may require some cooking prior to adding to the sauce.

Green Pea Pesto

Makes about 6 servings (1 serving is about 2 heaping tablespoons)
(ever so slightly modified from Cooking with Amy‘s version).

1 cup frozen peas
2 cloves garlic, chopped fine
2 Tablespoons olive oil
2 Tablespoons parmesan cheese
1 Tablespoon minced walnuts (optional)

In small saucepan combine garlic and green peas, with just enough water to cover. Bring to boil over medium heat, then lower heat to simmer and cover the pan. Cook for 3 minutes or until peas are cooked through and garlic is no longer raw.

Drain the peas, reserving the water. Place peas, nuts, and olive oil in blender and blend, adding just enough water to make a smooth paste (about 1 tablespoon).

Combine mixture with parmesan cheese. Serve over cooked pasta.

Potato and Corn Fritatta

Makes 4 servings
(6 Points per serving)


1 large potato, peeled and diced small
4 eggs (or 1 cup egg substitute)
2 cups corn kernels (fresh or frozen)
4 shallots, peeled and chopped fine
2 cloves garlic, minced
1 red bell pepper, diced
2 Tbsp olive oil
3 oz (3/4 cup) shredded lowfat mozzerella cheese
1 oz (1/4 cup) shredded lowfat cheddar cheese

1. Heat olive oil in large skillet. Stir in garlic and onions and cook on medium heat until soft.

2. Add diced potato and cook until nearly translucent (about 10 minutes). Stir in chopped red bell pepper and cook an additional 2 – 3 minutes, then stir in corn and cook an additional 1 – 2 minutes.

3. In separate bowl, stir together eggs and cheese, then pour over top of potato and pepper mixture. Cook over medium heat for 6 minutes.

4. Remove skillet from heat; place under broiler and broil for 2 or 3 minutes, until top is firm and fritatta is cooked through.

5. Serve warm or cold. Salt and pepper to taste.

(Recipe adapted from this one)

Lemon Curd


  • 1/2 cup lemon juice (fresh squeezed if possible)
  • 1/2 cup butter, cut into pieces
  • 3/4 cup sugar
  • 2 eggs


In large bowl, whisk together eggs and lemon juice until mixed thoroughly.

Pour into a medium saucepan and add butter and sugar.

Cook over low to mediumheat for 15 – 20 minutes, stirring enough to keep it smooth (I just stirred it the entire time). It will begin to thicken as it cooks. Note – watch carefully, as egg may have tendency to cook separately if heat is too high.

Remove from heat. Let cool and store in refrigerator (or pour into sterilized jars and seal and process appropriately).

Black Bean and Cheese Quesadillas

12 flour tortillas
4 oz (1 cup) low fat Monterey Jack cheese, grated
1 small can mushrooms, diced
1 can black beans, drained and rinsed
1 tablespoon lime or lemon juice
1 small can (1/4 cup) chopped green chiles
1/4 cup chopped onion

Fat free sour cream

Mash black beans and lime juice to a paste (I like to keep it slightly chunky). Stir in chiles, onion, mushrooms, and cheese.

If freezing, place this mixture in a freezer container or plastic bag. Tortillas can also be frozen for later.

To prepare, thaw (if frozen), then divide the mixture between six tortillas, spreading to cover each tortilla evenly. Top these six tortillas with the remaining tortillas and then place on a cookie sheet sprayed with nonstick spray, in a 450 degree oven for about 5 – 10 minutes each side (flipping halfway through baking). Alternatively, they can be cooked one at a time in a skilled sprayed with non-stick spray.

Serve with salsa, sour cream, and additional cheese, if desired.