Vegetarian Chili

Vegetarian Chili
Recipe Type: vegetarian main dish
Cuisine: comfort food
Author: Debbie Amster
Prep time:
Cook time:
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Serves: 6
an excellent veg chili that can be modified to suit your tastes.
  • 4 large onions chopped
  • 1 large red, orange or yellow pepper, seeded and chopped
  • 3 tablespoons extra-virgin olive oil or coconut oil
  • 1 tablespoon mustard seeds
  • 1 tablespoon chili powder
  • 1 teaspoon cumin seeds
  • 1 teaspoon unsweetened cocoa
  • ¼ teaspoon ground cinnamon
  • 1 can (1 lb.) tomatoes undrained
  • 5 cups cooked kidney beans plus 11/2 cups cooking liquid or water or 3 cans (1lb.) kidney beans undrained and 1 cup water
  • 1 can (6 oz.) tomato paste
  • Sea salt
  1. In a large pot cook onions and pepper in oil over medium heat stirring occasionally until onions are golden and pepper is soft.
  2. Add mustard seeds and cook stirring for 1 minute.
  3. Add chili powder, cumin seeds, cocoa, cinnamon, tomatoes (break up with a spoon) and beans and their liquid, water and tomato paste.
  4. Reduce heat and simmer rapidly, uncovered for 40 minutes or until most of the liquid has cooked away and chili is thickened.
  5. Stir frequently to prevent scorching.
  6. Season with salt to taste.
  7. You can easily double the recipe.
  8. Relish toppings: Arrange in containers pink onions (recipe below) canned jalapeno peppers, grated cheddar cheese, chopped green onions, tomatoes and cucumber, Greek yogurt, lime wedges.
  9. Pink Onions
  10. In a 1 quart pan over high heat, bring 2 cups water and 11/2 Tablespoons vinegar to a boil.
  11. Add 1 large red onion, thinly sliced, and push down into liquid.
  12. Return to a boil and cook, uncovered, over medium heat for 2 to 3 minutes. Drain onion and let cool.
  13. In a bowl stir together onion, 11/2 teaspoons vinegar, 1 Tablespoon olive oil, ½ teaspoon mustard seeds, ¼ teaspoon cumin seeds and salt to taste.
  14. Serve at room temperature or cover and chill until ready to serve.


Healthy Pizza

Healthy Pizza
Author: Rick Weissinger R.D. Nutritionist
EVERYONE loves pizza, and if you DON’T you’re probably from another planet…or another dimension entirely. But the PWP (Problem With Pizza, not Parents Without Partners) is this: it’s got way too much saturated fat and cholesterol, glycotoxins, is fiber-poor, and REALLY fattening. Who wants to eat it if you have to WEAR it too? Take heart! There IS a way to make pizza really healthy and absolutely delicious, high in fiber, and cholesterol-free. And it’s easy too!
  • 1 Whole Wheat Boboli bread (or other whole wheat crust)
  • 1/2 cup tomato sauce (any kind will do)
  • 1 – 6 oz. package of Trader Joe’s (or other brand) Mozzarella soy cheese
  • 6 to 8 ozs fresh spinach (or use frozen)
  • 1 to 6 cloves of garlic (to taste)
  • 1 Portobello mushroom cap
  • 1/4 cup Extra Virgin Olive oil
  • Fresh basil (to taste; use dried if you have no fresh product)
  • Nonstick Pizza pan
  1. Preheat oven per Pizza bread instructions.
  2. Heat olive oil in skillet; while heating, dice garlic and cut mushroom in small pieces.
  3. Cook garlic and mushrooms in oil until done and add spinach and basil.
  4. Shred cheese with grater.
  5. Coat pizza shell with sauce and layer toppings evenly.
  6. Sprinkle cheese evenly over pie and cook on pizza pan for 8 to 10 minutes.
  7. Let cool for 3 minutes, slice and serve.
Serving size: slice Calories: 160 Fat: 6g Carbohydrates: 24g Fiber: 4g Protein: 11g


High Fiber Apple-Cinnamon Pancakes


High fiber Apple-Cinnamon Pancakes
Author: Rick Weissinger R.D.
Serves: 1
  • Whole-wheat pancake mix (Aunt Jemima, Krusteaz, etc.) hint: look for one that comes complete -“just add water’ rather than one you have to add eggs and milk to
  • Wheat germ or oats
  • Fresh apple, diced
  • Ground cinnamon to taste
  • Sugar free pancake syrup
  1. Pour 1/2 cup mix into a mixing bowl
  2. Add 2 tablespoons wheat germ or oatmeal
  3. Add 1/2 cup water, died apple, cinnamon, and mix together
  4. Pour mixture onto pancake griddle in 3 evenly divided portions
  5. Serve with warmed sugar free syrup or make your own fruit-flavored syrup below:
  6. Cut 5-6 strawberries into small pieces (or use 1/2 cup blueberries or diced peaches, mango, etc.)
  7. Put fruit in saucepan in 1/2 cup of water
  8. Bring to a boil and simmer for 5 minutes. Add 1/4 cup sugar-free pancake syrup and simmer together for 3 to 5 minutes
  9. Prepare pancake mix as above, but leave out diced apple
  10. Pour fruit-syrup mixture over pancakes and serve
Calories: 330

Classic Potato Salad

Classic Potato Salad with Dijon and Vegetarian Bacon Bits
Author: Source:, Vegetarian Food, at:
An all-American homemade potato salad, made with a dijon and vegan mayonnaise sauce and vegetarian bacon bits.
  • 4 large potatoes, chopped
  • water for boiling potatoes
  • 1/4 cup balsamic vinaigrette salad dressing
  • 3/4 cup vegan mayonnaise
  • 1 cup sliced black olives
  • 2 cups celery, diced
  • 1 1/2 red onions, diced
  • 1/4 cup Dijon mustard
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/3 cup vegetarian bacon bits
  1. Boil potatoes in water just until soft. Allow to cool.
  2. Whisk together the balsamic vinaigrette and the vegan mayonnaise, then gently toss together with potatoes and other ingredients, except vegetarian bacon bits. Chill.
  3. Add vegetarian bacon bits just before serving so that they stay crispy and crunchy.
  4. To make a low fat/lower calorie version: use low fat or no-fat mayo


One-Pot Pasta Primavera

One-Pot Pasta Primavera
Prep time:
Cook time:
Total time:
Serves: 4
This easy recipe lends itself to endless variations. In place of fresh basil, try 1/4 cup chopped cilantro or parsley, 2 Tbs. chopped fresh tarragon, or 1 Tbs. finely minced fresh rosemary or oregano.
  • 3 Tbs. olive oil
  • 3 cloves garlic, minced (1 Tbs.)
  • 1 tsp. grated lemon zest
  • 8 oz. fusilli pasta
  • 2 small yellow squash, halved and cut into ½-inch-thick slices
  • 1 medium orange bell pepper, cut into 1-inch pieces
  • 8 oz. small broccoli florets (3 cups)
  • 2 cups halved cherry tomatoes
  • 8 green onions, thinly sliced (½ cup)
  • ½ cup torn fresh basil leaves
  1. Combine oil, garlic, and lemon zest in small bowl. Set aside.
  2. Cook pasta in large pot of boiling, salted water according to package directions. Add squash and bell pepper 4 minutes before end of cooking time. Add broccoli 3 minutes before end of cooking time. Drain pasta and vegetables, reserving 1/2 cup cooking water.
  3. Return pasta mixture to pot, and stir in tomatoes, green onions, basil, oil mixture, and reserved cooking water. Heat over medium-low heat until tomatoes are hot. Grated Parmesan cheese or vegan Parmesan-style cheese for garnish, optional


Black Beans & Rice

Black Beans & Rice
Author: SOURCE: All Recipes, at:
Prep time:
Cook time:
Total time:
  • 1 teaspoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 3/4 cup uncooked white rice
  • 1 1/2 cups low sodium, low fat vegetable broth
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • 1/2 cups canned black beans, drained
  1. Directions
  2. In a stockpot over medium-high heat, heat the oil.
  3. Add the onion and garlic and saute for 4 minutes.
  4. Add the rice and saute for 2 minutes.
  5. Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes
  6. Add the spices and black beans.


Vegetarian “Bacon and Eggs” Tofu Scramble Recipe

Vegetarian “Bacon and Eggs” Tofu Scramble Recipe
  • 2 tbsp olive oil
  • 3 – 4 strips vegetarian mock bacon
  • 3 cloves garlic, minced
  • 2 green onions, chopped
  • 1 red bell pepper, diced
  • 1 container firm or extra-firm tofu, well pressed and mashed
  • 1/4 tsp turmeric
  • 1/2 tsp soy sauce or Braggs Liquid Aminos
  • 1/2 tsp nutritional yeast
  • salt and pepper to taste
  1. Cook the vegetarian “bacon” in olive oil for a few minutes, just until cooked but not crisp. Cut into bite-sized pieces.
  2. Return bacon to the pan along with the mashed tofu, onions, bell pepper, turmeric and soy sauce, stirring to combine. Sautee for a 5 to 7 minutes, stirring frequently and adding more oil if needed. Remove from heat and stir in yeast.


Roasted Brussel Sprouts


roasted Brussels sprouts

Author: Nancy Cohen
An easy and yummy way to serve a healthy vegetable
  • 1-2 pounds of brussels sprouts
  • 1-2 tablespoons of EVOO
  • Sea Salt and pepper to taste
  1. Preheat overn to 400 degrees F
  2. Cut the brussels sprouts in half
  3. toss with EVOO, sea salt and pepper
  4. Pour onto cookie sheet coated with non-stick spray
  5. Bake 35-45 minutes until brown and crispy
  6. Add more sea salt and pepper to taste
  7. Enjoy

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Parsnip Fries


Parsnip Fries
Recipe Type: Main
Cuisine: American
Author: Nancy Cohen
  • parsnips
  • olive oil
  • sea salt
  1. peel parsnips
  2. cut into french fry shaped rectangles
  3. toss in olive oil – use as little as needed
  4. add sea salt and any other spices you wish
  5. roast in a 450 degree oven for 7 minutes then flip and roast for antoher 7 minutes
  6. done when crispyish with brown spots

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