Heart Healthy Vegetarian Dishes

by Michele Cheplic | More from this Blogger

26 Mar 2008 11:42 PM

Cooking for a mother who is on a low calorie, low cholesterol diet PLUS a husband who has diabetes and needs to eat foods that are low in fat, salt and sugar can be challenging to say the least. However, it is a task that my best friend has met full on... and succeeds at in ways that never cease to amaze me.

The following recipes are ones she prepares for her family on a regular basis. I had a chance to sample them during my recent visit home. Because neither one of them calls for meat they were great additions to our Friday night dinners during Lent. However, if you are a vegetarian or are simply looking for recipes tailored to meet certain dietary needs (e.g. a low fat or low cholesterol diet) these two dishes are ones you might want to seriously consider adding to your menu plan.

The first is a basic stuffed mushroom recipe that calls for two delicious protein substitutes--tofu and garbanzo beans. Both impart a real heartiness to the dish. So much so that you don't feel as though you are being cheated of real meat. The filling also can be used as a dip or sandwich spread.

The second recipe is for tabouli, an Arabic salad dish traditionally made with a wheat product called bulgur. This particular recipe is a variation of the original dish. It uses wild rice and is very easy to cook -- just boil it in water for about an hour. (The longer you boil it the softer it gets.)

Either recipe can serve as a first course, or as an entire meal with a tossed salad. If you are not vegetarian you could pair the tabouli with grilled chicken or fish and make it your main course.

TOFU STUFFED MUSHROOMS

Ingredients:

1/2 cup chopped onion

Vegetable oil spray

1-1/3 tablespoons minced garlic

1 cup V-8 juice

3 ounces crumbled soft tofu

12 1-1/2 inch cap mushrooms, (wash and separate stems)

3/4 cup cooked garbanzo beans

1/4 cup chopped tomato

2 tablespoons Tabasco Jalapeno Sauce

1/8 teaspoon white pepper

1-1/3 tablespoons chopped fresh parsley

Directions:

Preheat oven to 350 degrees.

Spray chopped onions in a bowl with vegetable oil spray until well coated; transfer to pan. Saute over low heat for 2 to 3 minutes or until onions become translucent. Add V-8 juice, garlic and tofu and gently stir for another 2 to 3 minutes.

Place mushroom stems, onion mixture, garbanzo beans, tomatoes, jalapeno sauce and white pepper into a blender or food processor. Chop until ingredients are well mixed.

Place a heaping spoonful of filling into each mushroom cap. Sprinkle with parsley.

Bake mushrooms in preheated oven for 10 minutes.

WILD RICE TABOULI

Ingredients:

4 ounces (about 3/4 cup) wild rice

2 tomatoes, diced

1 cucumber, diced

2 bunches Italian parsley, minced

1 bunch (about 1-1/2 ounces) fresh mint, minced

2 tablespoons minced onion

2 stalks green onion, chopped

1/2 cup crumbled Feta cheese

2 tablespoons extra virgin olive oil

2 tablespoons lemon juice

Grated zest of 1 lemon

1/4 teaspoon salt

Pepper to taste

Directions:

Place rice in about 4 cups water; boil; reduce to medium and cook 50-60 minutes. Drain rice well; cool.

Combine all other ingredients, add rice and mix well.

Refrigerate 1 hour before serving.

Related Articles:

Roasted Veggie Enchiladas

Aimee's Healthy Vegetarian Chili

Your Summer Bounty: Rice Stuffed Tomatoes

Learn more about Michele Cheplic

Michele Cheplic was born and raised in Hilo, Hawaii, but now lives in Wisconsin. Michele graduated from the University of Wisconsin-Madison with a degree in Journalism.

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