Vegetarian garbanzo bean burgers spiced with cumin, coriander, and chili powder, bound with cottage cheese and wheat germ. Served in whole wheat pita with tomato, sprouts, and yogurt.
Spinach and potato koftas spiced with garam masala, turmeric, and amchoor, rolled in coconut and deep-fried until golden, then simmered in curry gravy. A classic Indian vegetarian dish.
Whole wheat carob brownies are a low-fat, dairy-free, eggless dessert sweetened with honey and applesauce. Caffeine-free chocolate alternative with whole grain flour and a tender cake-like texture.
Melon, cucumber, and tomato salad tossed in a lemon-mint dressing with fresh parsley. A refreshing vegan summer salad that balances sweet, tangy, and herbal flavors.
A delicious and refreshing pasta salad is perfect for spring or summer.
North Indian dahl palak: yellow split peas simmered with spinach, then finished with a sizzled tarka of butter, ginger, garlic, and garam masala. Vegetarian, gluten-free, weeknight-friendly.
One-pot whole wheat couscous with brown lentils, fresh tomatoes, basil, and Parmesan in a vegetable juice broth. A filling low-fat vegetarian dinner for two, ready in about an hour.
Penne pasta salad with kalamata olives, dried currants, toasted pine nuts, and red onion in a curry-cumin parsley vinaigrette. A Mediterranean-meets-Indian make-ahead side.
Assorted fresh garden vegetables, eggs and cream make this quiche tasty, refreshing and packed with flavors. Not only delicious, but also good for you.
Steep fresh grated ginger with cinnamon, cloves, and citrus juices to create a spiced concentrate that's refreshing served over ice or mixed with soda water.
Green beans and corn casserole topped with buttery Ritz cracker crumbs and slivered almonds. A creamy potluck classic with sour cream, cream of celery, and grated cheese baked until golden.
Maharagwe is an East African spiced bean dish simmering black-eyed peas in coconut milk with turmeric, chili powder, tomatoes, and cilantro. Vegan, creamy, and served over rice.
Whole wheat pasta with ricotta, walnuts, walnut oil, butter, and Parmesan in a creamy herb sauce. A quick vegetarian dinner with rich, nutty flavor ready in 35 minutes.
Low-fat open-faced vegetable sandwiches on whole wheat toast with a cottage cheese, mushroom, and sprout spread topped with melted low-fat cheese. A vegetarian lunch under 100 calories.
Simple vegetarian rice and peas recipe with olive oil and vegetable broth. Quick one-pot side dish with frozen peas, sautéed onions, and fluffy rice ready in 40 minutes for easy weeknight dinners.
Stuffed eggplant with a savory filling of pureed eggplant flesh, scallions, fennel, allspice, white wine, and tomato paste baked in the shells. A vegetarian Mediterranean dish served warm or cold.
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