Are you looking to add “Meatless Mondays” to your weekly dinner planning? These recipes are a great way to create an easy vegetarian dinner.
Serves 6 to 8
1 cup lentils, rinsed
½ cup hulled or pearled barley
6 cups water or vegetable stock
1 onion, chopped
2 garlic cloves, minced or crushed
2 carrots, sliced
2 stalks celery, sliced
½ teaspoon oregano
½ teaspoon ground cumin
¼ teaspoon black pepper
¼ teaspoon red pepper flakes
½ to 1 teaspoon salt
Place all ingredients except salt into a large pot and bring to a simmer. Cover and cook, stirring occasionally, until the lentils are tender, about 1 hour. Add salt to taste. Optional: add 3 cups of cleaned spinach leaves to the pot right before serving.
Nutrition information per serving: 78 calories, 4 g protein, 16 g carbohydrate, 0 g fat, 150 mg sodium, 0 mg cholesterol.
Delicious, lower fat, and cholesterol-free alternative to traditional egg salad.
½ pound firm tofu, mashed
2 green onions, finely chopped
1 tablespoon reduced-fat soy mayonnaise
2 tablespoons pickle relish
1 teaspoon stone ground mustard
¼ teaspoon cumin
¼ teaspoon turmeric
¼ teaspoon garlic powder
8 slices whole wheat bread
4 lettuce leaves
4 tomato slices
Combine the mashed tofu with green onions, mayonnaise, pickle relish, mustard, cumin, turmeric and garlic powder. Mix thoroughly. Spread on whole-wheat bread and garnish with lettuce and tomato slices.
Nutrition information per sandwich: 197 calories, 10 g protein, 29 g carbohydrate, 4 g fat, 271 mg sodium, 0 mg cholesterol.