Vegetarian Entrees

Summer Gazpacho

Serves 4


1 28 ounce can of low sodium crushed tomatoes

24 ounces low sodium chicken or vegetable broth

3 tablespoons fresh lemon juice

Hot sauce, to taste

1 tablespoon extra-virgin olive oil

1 medium fresh tomato, chopped

1/2 cup chopped orange bell pepper

1/2 cup chopped yellow bell pepper

1/4 cup diced red onion

1 1/2 cups diced English cucumber

1/4 cup chopped fresh basil

Salt and freshly ground black pepper, to taste

Fresh chopped parsley, for garnish (optional) 

Directions:Combine crushed tomatoes, broth, lemon juice, hot sauce, and olive oil in a large bowl. Stir in the tomato, bell peppers, red onion, and cucumber. Add the basil, salt, and pepper. Cover and refrigerate 2 to 3 hours to blend flavors. Stir before serving. Top with fresh chopped parsley. Serve as a perfect cold coup for hot summer days.

Nutritional Information
Calorie: 160 Protein: 8g Carbs: 28g Fat: 4g

Black Bean Burgers

Serves 4
1 can low sodium black beans, drained and rinsed
½ green pepper
½ onion
2 tablespoons cilantro
3 cloves of garlic
1 egg
1 tablespoon chili powder
1 tablespoon cumin
½ tsp. red pepper flakes
½ cup rolled oats
Salt and pepper to taste
Directions: Mash beans with fork. In a food processor, finely chop, onions, garlic, bell pepper and cilantro. Stir vegetables into mashed beans. In small bowl, stir together chili powder, egg and red pepper flakes.  Stir egg mixture and rolled oats into mashed beans and mix to combine. Mold mixture into 4 patties. Cook on grill pan for about 8 minutes on each side.
Serve with a large green salad and enjoy!
Nutritional Information
Calories: 127  Protein: 10g  Carbs: 26g Fat: 3g

Zaatar Spice Crispy Chickpea Salad

15 oz. chickpeas
1 tbsp. Zataar (a classic Indian spice)
1 bundle shredded rainbow chard
1 cup cherry tomatoes
3-4 radishes
2 tbsp. extra virgin olive oil
1 lemon
2 eggs (boiled)
Directions: Strain chickpeas and bake for 30 min on 375. Remove from the oven and toss in 1 tbsp. olive oil 1 tbsp. Zaatar. Once chickpeas are all coated,  put back in the oven for another 10 min. Chiffonade the chard, quarter slice the tomatoes and thinly slice radishes. Lightly toss the vegetables in olive oil and salt and pepper to taste. Mix all ingredients together and serve with a lemon wedge on the side and boiled eggs.

Roasted Chickpea and Cauliflower Salad


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

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

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