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Healthy vegetarian recipes

Here are 3 very easy to prepare healthy vegetarian recipes:

Orecchiette with Broccoli and Chickpeas

The assertive flavors of broccoli and rosemary are paired with healthy chickpeas in this satisfying homemade pasta.

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Ingredients:

  • 4 ounces whole-wheat orecchiette (about 1 1/2 cups)
  • ½ bunch broccoli rabe (cut and chopped into pieces)
  • ¾ cup mixed vegetarian soup
  • 2 tsp all-purpose flour
  • 1tbsp olive oil (extra-virgin)
  • 4 cloves garlic (minced)
  • ½ tsp fresh rosemary (minced), or 1/8 tsp dried rosemary
  • 8 ounce can chickpeas (drained and rinsed)
  • 2 tsp red-wine vinegar
  • 1/8 tsp salt
  • ¼  tsp ground pepper

Preparation:

Add a water to boil in a large saucepan and cook the orecchiette for 7 minutes. Add broccoli rabe and continue to cook. Stir occasionally, until the pasta and broccoli get softer for about 3 minutes.  Then drain the pasta and broccoli and rinse the pot.

Whisk the broth and flour in a bowl. Heat olive oil in the pot and then add garlic and rosemary and cook, stirring occasionally for about 1 minute. Then add the broth mixture, whisking constantly, until it thickens. At the end add chickpeas, vinegar, salt, pepper and the pasta mixture. Cook, stirring constantly for about 2 minutes.

Garnish with freshly grated Parmesan cheese. Preparation time is about 30 minutes.

Nutrition per serving (2 servings with this recipe): Vitamin A, Vitamin C, Calcium and Iron.

Mexican Potato Omelet

This very tasty omelet is also very easy to prepare. Add some cheese, it provides your daily calcium needs.

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Ingredients:

  • 2 tsp extra-virgin olive oil
  • 1 cup frozen hash-brown potatoes, or  cooked potatoes
  • ½ ounce can mild green chiles (chopped)
  • 4 eggs
  • ½ tsp hot sauce (Tabasco)
  • ¼ tsp salt
  • Freshly ground pepper
  • ½ cup grated Cheddar cheese
  • ¼ cup chopped scallions
  • ¼ cup fresh cilantro or parsley (chopped)

Preparation:

Heat one teaspoon olive oil in nonstick skillet. Add the potatoes and cook until get golden brown, shaking the pan and lightly tossing the potatoes occasionally, 3 to 5 minutes. Then stir in chiles and put the potatoes on a plate. Wipe out the pan.

Put the eggs, hot sauce, salt and pepper in a bowl and stir with a fork. Then add the cheese, scallions, cilantro (or parsley) and the potato mixture and stir again gently.

Brush the pan with the remaining 1 teaspoon of olive oil and heat over medium. Pour in the egg mixture and tilt slightly to allocate evenly. Reduce the heat from medium to low and cook until the bottom gets light golden, occasionally lifting the edges to allow the egg to flow beneath, for about 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, for about 1-2  minutes. At the end put the omelet onto a platter and cut into pieces.

Preparation time is only 25 minutes.

Nutrition: Vitamin C and Calcium.

Apple, Sauerkraut and Cheddar Quesadillas

Hot sandwich made of sweet apple, creamy cheese and sauerkraut is an unusual combination but very tasty.

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Ingredients:

  • 1 cup sauerkraut, rinsed
  • ½ cup water
  • 2 flour tortillas
  • 1 and 1/3 cups grated reduced-fat Cheddar cheese
  • 1 small tart and juicy apple (peeled and very thinly sliced)

Preparation:

Put sauerkraut and water in a medium pan. Gently heat, until sauerkraut begins to stick to the pan, then immediately remove from the heat.

Heat a large cast-iron over medium heat and put the tortilla in the pan and sprinkle with 1/3 cup cheese over half of it immediately. Then quickly add about half the apple slices over the cheese, and top with half the sauerkraut. Finally, sprinkle with another 1/3 cup cheese.

Bend the tortilla over and press on it with a spatula to seal. Heat the quesadilla until about 2 minutes until gets golden, then carefully flip and lightly brown the other side. Prepare the second one in the same way.

Preparation time is about 30 minutes.

Nutrition: Calcium and Iron

See for more healthy recipes: Healthy tuna recipes


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