vegetarian

Vegetable Cheese Quesadillas

Vegetable Cheese Quesadillas

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Yield: 4 servings
Ingredients:
  • 1 Tablespoon vegetable oil
  • ¼ cup red onion, scrubbed with clean vegetable brush under running water, chopped
  • 1 tomato, gently rubbed under cold running water, chopped
  • ½ green pepper, gently rubbed under cold running water, chopped
  • 1 small zucchini, gently rubbed under cold running water, shredded
  • ½ cup Cheddar cheese, shredded
  • 4 (6-inch) flour tortillas
  • non-stick cooking spray
  • ½ cup salsa (optional)
  • ¼ cup low-fat sour cream (optional)

Directions:

  1. Wash hands with soap and water.
  2. In a small skillet, heat oil over medium heat. Add onions and cook until tender, about 5 minutes. Remove from heat.
  3. In a medium bowl, mix cooked onions, tomato, green pepper, zucchini and Cheddar cheese.
  4. Reheat skillet over medium heat. Spray one side of a flour tortilla with non-stick cooking spray. Place the tortilla, sprayed-side-down, on the hot skillet.
  5. Spread 1/4 of the vegetable/cheese mixture on one half of the tortilla. Fold the other half of the tortilla over the filling and cook, flipping once. Cook until the cheese is melted.
  6. Repeat with remaining 3 tortillas.
  7. Cut each quesadilla into 3 triangles and serve with salsa and/or sour cream on the side.
  8. Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:

Variation: To make Vegetable Chicken Quesadillas, add 1 cup chopped cooked chicken during step 2.

Nutrition Information:

  • Serving Size (1 Quesadilla):
  • Calories: 230
  • Total Fat: 13g
  • Saturated Fat: 4g
  • Cholesterol: 15mg
  • Sodium: 250mg
  • Total Carbohydrates: 23g
  • Fiber: 2g
  • Protein: 7g
  • Vitamin A: 10%
  • Vitamin C: 40%
  • Calcium: 15%
Noodles with tomatoes and Swiss chard
Photo by Marusa Jonas

Oodles of Noodles

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Yield: 6 Servings
Ingredients:
  • 2 3/4 cups (11 ounces) uncooked whole wheat pasta
  • 1 1/2 Tablespoon vegetable oil or olive oil
  • 2 1/4 cups grape tomatoes, gently rubbed under cold running water, halved and divided
  • 1 1/2 teaspoon dried basil
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 Tablespoon garlic, minced
  • 3 Tablespoons whole wheat flour
  • 2 1/3 cups low-sodium vegetable broth
  • 4 cups Swiss chard, gently rubbed under cold running water, stems removed, chopped*

Directions:

  1. Wash hands with soap and water.
  2. In a large pot, cook the pasta in boiling water according to package directions. Do not overcook. Drain well and set aside.
  3. Heat vegetable oil in a large skillet over medium heat. Add half of the tomatoes and cook 2-3 minutes until skin softens. Reserve remaining tomatoes for step 5. Add basil, salt, pepper, and garlic. Stir.
  4. Sprinkle flour over tomatoes. Cook for 30 seconds over medium heat until mixture becomes thick. Add vegetable broth. Bring to a boil and then immediately reduce to low heat.
  5. Add Swiss chard and remaining tomatoes. Simmer uncovered over low heat for 1-2 minutes or until Swiss chard is wilted. Pour over pasta.
  6. Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:

*Fresh spinach or beet greens can be used in place of Swiss chard.

Nutrition Information:

  • Serving Size (1 1/2 cup):
  • Calories: 230
  • Total Fat: 5g
  • Saturated Fat: 0.5g
  • Sodium: 115mg
  • Total Carbohydrates: 42g
  • Fiber: 6g
  • Protein: 8g
  • Calcium: 4%
  • Potassium: 10%
Nutrition Software Used: ESHA Food Processor

Source:

Institute of Child Nutrition

Creamy Butternut Squash Soup, in two bowls
Photo by Marusa Jonas

Creamy Butternut Squash Soup

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Yield: 8 servings
Ingredients:
  • 1 Tablespoon vegetable oil
  • 1 medium onion, scrubbed with clean vegetable brush under running water, chopped
  • 1 garlic clove, minced
  • 1 medium butternut squash, scrubbed with a clean vegetable brush under running water, peeled and chopped*
  • 4 cups vegetable or chicken broth, low sodium
  • 1/2 cup fat-free milk (optional)
  • A pinch of nutmeg (optional)
  • Salt and pepper to taste (optional)
  • 1 Tablespoon pepitas (optional)

Directions:

  1. Wash hands with soap and water.
  2. In a medium saucepan, heat oil.
  3. Add onion and garlic. Cook for 2 minutes or until tender.
  4. Stir in squash and broth. Cover, reduce heat, and simmer for 20 minutes, stirring occasionally.
  5. For a smooth soup, allow to cool slightly, move contents to a blender and blend until desired consistency. Return to the saucepan and heat to simmer.
  6. Add milk, nutmeg, salt, and pepper, if desired. Garnish with pepitas and enjoy!
  7. Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:

*The smaller you chop the squash, the faster it will cook.
For easier peeling, wash the squash and pierce the skin by poking 15-20 holes with a fork. Microwave for 2-3 minutes to soften the skin. Let cool before peeling.

Nutrition Information:

  • Serving Size (1/8 of recipe):
  • Calories: 70
  • Total Fat: 2g
  • Sodium: 70mg
  • Total Carbohydrates: 12g
  • Fiber: 3g
  • Protein: 2g
  • Calcium: 2%
  • Potassium: 4%
Nutrition Software Used: ESHA Food processor
Baked Eggplant parmesan on a plate with whole wheat spaghetti and parsley
Photo by Marusa Jonas

Baked Eggplant Parmesan

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Yield: 4 servings
Ingredients:
  • 2 cups cornflakes, crushed*
  • 1/4 cup Parmesan cheese, grated
  • 1/4 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • 1 egg
  • 1 eggplant, scrubbed with a clean vegetable brush under running water, sliced into ¼-inch thick slices
  • 1 cup marinara sauce
  • 1/2 cup part-skim Mozzarella cheese, shredded

Directions:

  1. Wash hands with soap and water.
  2. Preheat oven to 425°F. Spray a large baking sheet with non-stick cooking spray. Set aside.
  3. Combine cornflakes, Parmesan cheese, garlic powder, and Italian seasoning in a small shallow bowl.
  4. Break the egg into a separate small, shallow bowl. Wash hands with soap and water after cracking the raw egg. Beat the egg.
  5. Dip each eggplant slice into egg and then coat with crumb mixture.
  6. Arrange coated eggplant pieces on the prepared baking sheet so they are not touching.
  7. Throw away any remaining coating mix.
  8. Bake 15 minutes. Flip each piece of eggplant and bake for 15 more minutes.
  9. Spoon marinara sauce on top of each piece (about 2 Tablespoons) and top with Mozzarella cheese. Bake five more minutes or until cheese is melted.
  10. Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:

*Dry bread crumbs or crushed cracker crumbs can be used instead of cornflakes.

Nutrition Information:

  • Serving Size (1/4 of recipe):
  • Calories: 200
  • Total Fat: 7g
  • Saturated Fat: 3g
  • Cholesterol: 55mg
  • Sodium: 590mg
  • Total Carbohydrates: 27g
  • Fiber: 4g
  • Protein: 10g
  • Vitamin D: 6%
  • Calcium: 15%
  • Potassium: 15%
Nutrition Software Used: ESHA Food Processor
Shakshuka in a skillet with whole wheat bread slices and parsley
Photo by Marusa Jonas

Shakshuka with Toast

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Yield: 4 servings
Ingredients:
  • 1 Tablespoon vegetable oil
  • 1 medium onion, scrubbed with clean vegetable brush under running water, diced
  • 1 garlic clove, minced, or 1/4 teaspoon garlic powder
  • 1 red bell pepper, scrubbed with clean vegetable brush under running water, diced
  • 1 (15 ounce) can diced or crushed tomatoes, no salt added*
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt
  • 4 eggs
  • 1/4 cup fresh parsley, gently rubbed under cold running water, chopped or 1 Tablespoon dried parsley (optional)
  • 4 slices whole wheat bread, toasted

Directions:

  1. Wash hands with soap and water.
  2. In a large skillet, heat oil over medium heat. Add onion, garlic, and bell pepper. Sauté until tender, about five minutes.
  3. Add tomatoes, cumin, paprika, pepper, and salt. Simmer until the liquid is reduced, about 5-10 minutes.
  4. Use the back of a spoon to create four wells for the eggs. Crack an egg into each well, cover, and gently simmer for 5-8 minutes until eggs are set. Wash your hands with soap and water after cracking raw eggs.
  5. Garnish with fresh parsley, if desired, and serve with whole wheat toast.
  6. Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:

*Four fresh tomatoes can be used in place of canned. Cook for additional 5 minutes or until all liquid is reduced.

 

Nutrition Information:

  • Serving Size (1/4 of recipe):
  • Calories: 250
  • Total Fat: 9g
  • Saturated Fat: 2g
  • Cholesterol: 165mg
  • Sodium: 360mg
  • Total Carbohydrates: 31g
  • Fiber: 3g
  • Protein: 7g
  • Vitamin D: 6%
  • Calcium: 8%
  • Potassium: 10%
Nutrition Software Used: ESHA Food Processor
Maple-sage roasted vegetables
Photo by Brooke Andrew

Maple-Sage Roasted Vegetables

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Yield: 6 servings
Ingredients:
  • Nonstick cooking spray
  • 1 medium butternut (or acorn) squash, scrubbed under running water, peeled, seeded, and cut into ½- inch chunks
  • 1 medium sweet potato, scrubbed under running water, cut into ½-inch chunks
  • 2 cups turnips, scrubbed under running water, cut into ½-inch chunks
  • 2 Tablespoons olive oil
  • Pinch of salt (optional)
  • 1 Tablespoon fresh sage, gently rubbed under rubbing water, chopped OR 1 teaspoon dried sage
  • 2 Tablespoons maple syrup
  • 2 Tablespoons vinegar (apple cider, red wine, or distilled white wine vinegar)
  • 1 teaspoon mustard

Directions:

  1. Wash hands with soap and water.
  2. Spray a large baking sheet with nonstick cooking spray. Set aside.
  3. Preheat oven to 425°F. In a large bowl, combine squash, sweet potato, and turnips. Add olive oil and stir to coat the vegetables. Spread onto prepared baking sheet so that they are not touching and sprinkle with a little salt, if desired, and fresh sage.
  4. Roast vegetables in the oven for 25 to 35 minutes, or until vegetables are tender and begin to brown. Stir every 10 minutes so the vegetables cook evenly.
  5. In a small bowl, mix the maple syrup, vinegar, and mustard. Use a spoon to drizzle mixture over the roasted vegetables. Return to the oven and roast another 7 to 10 minutes. Remove and serve warm.
  6. Store leftovers in a sealed container in the refrigerator for up to four days.

Nutrition Information:

  • Serving Size (1/6 of recipe):
  • Calories: 130
  • Total Fat: 5g
  • Saturated Fat: 0.5g
  • Sodium: 75mg
  • Total Carbohydrates: 20g
  • Fiber: 4g, includes 4g Added Sugars
  • Protein: 2g
  • Calcium: 4%
  • Potassium: 8%
Nutrition Software Used: ESHA Food Processor

Source:

This recipe is adapted from The Sioux Chef's Indigenous Kitchen cookbook.

Jajic in a bowl
Photo by Marusa Jonas

Jajic (Middle Eastern Cucumber Salad)

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Yield: 6 servings
Ingredients:
  • 3-5 Persian cucumbers OR 1 large cucumber, scrubbed with clean vegetable brush under running water, chopped*
  • 2 Tablespoons fresh mint, gently rubbed under running water, finely chopped OR 2 teaspoons dried mint
  • ¼ cup fresh dill, gently rubbed under running water, finely chopped*
  • 1 cup plain non-fat greek yogurt
  • 2 garlic cloves, minced
  • ½ teaspoon salt (optional)

Directions:

  1. Wash hands with soap and water.
  2. Combine all ingredients in a medium sized bowl. Refrigerate until serving.
  3. Serve chilled with meat and fish dishes, or as a dip with pita bread.
  4. Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:

*To serve the salad as a dip, grate cucumbers instead of chopping. 
**Substitute or add more fresh herbs to taste, such as parsley, cilantro, or chives. 

 

Nutrition Information:

  • Serving Size (1/2 cup):
  • Calories: 30
  • Sodium: 15mg
  • Total Carbohydrates: 4g
  • Protein: 4g
  • Calcium: 4%
  • Potassium: 2%
Nutrition Software Used: ESHA Food Processor

Source:

This recipe was created in collaboration with Community Crops and Yazidi Project. 

Rutabaga fries in parchment paper cup
Photo by Marusa Jonas

Roasted Parmesan Rutabaga Fries

Download Handout Spanish Handout
Yield: 4 servings
Ingredients:
  • 2 medium rutabagas, scrubbed with clean vegetable brush under running water, peeled
  • 1 Tablespoon vegetable oil
  • ½ teaspoon garlic powder
  • 1 Tablespoon Italian seasoning
  • 1 Tablespoon Parmesan cheese, grated

Directions:

  1. Wash hands with soap and water.
  2. Preheat oven to 425⁰F. Spray a large baking sheet with non-stick cooking spray. Set aside.
  3. Cut rutabagas into 1/4-inch thick wedges.
  4. Place rutabaga wedges in a large bowl. Drizzle with oil and sprinkle with garlic and Italian seasoning. Toss to coat evenly.
  5. Spread the rutabaga wedges in a single layer on the prepared baking sheet.
  6. Bake for 15 minutes or until they start to brown. Flip the wedges over and bake for another 10-15 minutes or until the wedges are soft on the inside and well-browned, cooked through, and crispy on the outside.
  7. Sprinkle with Parmesan cheese and serve immediately.
  8. Store leftovers in a sealed container in the refrigerator for up to four days.

Nutrition Information:

  • Serving Size (1 cup):
  • Calories: 110
  • Total Fat: 4g
  • Saturated Fat: 1g
  • Sodium: 50mg
  • Total Carbohydrates: 18g
  • Fiber: 5g
  • Protein: 3g
  • Calcium: 10%
  • Potassium: 15%
Nutrition Software Used: ESHA Food Processor