Vegetarian Entrees

Roasted Chickpea and Cauliflower Salad

Ingredients

14-ounce can low sodium chickpeas, rinsed and drained
1 head of cauliflower, cut into bite-sized florets
3 tbsp extra virgin olive oil, plus 1/4 cup for dressing
1 tbsp white balsamic vinegar
1/4 cup chopped flat-leaf Italian parsley
Salt and pepper to taste
Directions: Preheat the oven to 400 F. Toss the chickpeas and cauliflower together in a large roasting pan with 3 tablespoons of olive oil and salt. Roast for about 45 minutes, stirring every 15 minutes. Whisk together the  vinegar and 1/4 cup of olive oil with salt and pepper. Add dressing to chick peas and cauliflower while they are still warm. Top with parsley. Serve immediately. Serves 4.
Nutritional Information:
Calories: 237  Protein: 10g  Carbs: 30g  Fat: 11g

Bean and Avocado Pita

 
Ingredients:
4 whole wheat pitas
1 can red kidney beans, drained and rinsed
1 ripe avocado, sliced
4 tablespoons plain nonfat Greek yogurt, divided
salt, pepper and garlic powder to taste

Directions: Preheat oven to 325 F and place pitas on lined baking sheet.  Warm for 10 minutes. While the pitas are toasting, heat kidney beans 5-6 minutes in a small pan and add salt, pepper, and garlic powder to taste. Once pitas are warmed, mash 1/4 of avocado onto each pita and top evenly with kidney beans.  Top each pita with 1 tablespoon of Greek yogurt and sprinkle with green onions, if desired.  Serves 4. 
 
Nutritional Info Per Serving:  
Calories: 365   Protein: 27g  Carbs: 47g

Vegetarian Quinoa Bowl

 
Ingredients:
2 medium sweet potatoes, peeled and diced
1 cup dry quinoa
2 cups of water
1 cup low-sodium black beans, drained and rinsed
1 red bell pepper, thinly sliced
⅓ cup red onion, thinly sliced
1 avocado, sliced
1 tablespoon olive oil
1 teaspoon ground cumin
½ teaspoon smoked paprika
½ teaspoon garlic powder
½ teaspoon salt
fresh lime juice, if desired

Directions: Preheat oven to 400.  In a small bowl, add olive oil and all dry spices and stir until mixed.  In a large bowl, add sweet potatoes and the olive oil seasoning, tossing to coat.  Spread the sweet potatoes in a single layer on a lined baking sheet.  Bake potatoes for 20 minutes.  While baking, add water to a small saucepan and bring to a boil.  Bring the quinoa to a boil, then cover with a lid and lower the heat to medium low.  Cook for 12-15 minutes, or until all the liquid is absorbed, then fluff with a fork. Toss quinoa, sweet potatoes, black beans, red onion and red pepper together.  Separate into 4 bowls and serve with sliced avocado and a squeeze of fresh lime juice, if desired.  Serves 4.  
 
Nutritional Info Per Serving:  
Calories: 291   Protein: 8g  Carbs: 41g