Vegetarian, Vegan & Raw/Living food recipes - salads and side dishes

View Full Version : salads and side dishes

10-28-2005, 10:43 AM
Vegetarian Crockpot Stuffing
(originally posted by Tobeytoe)
12 Servings

2 cups celery, chopped
2 cups onions, chopped
1/4 cup parsley, chopped
2 8 oz. cans mushrooms, drained
12 cups bread cubes
1 teaspoon poultry seasoning
1 teaspoon dried thyme
1 ½ teaspoons sage
½ teaspoon fresh ground black pepper
½ teaspoon salt
½ teaspoon dried marjoram
4 egg whites
2 bouillon cubes, dissolved in 4 cups of water

Spray a large skillet with cooking spray and heat over medium heat. Saute the celery, onion,parsley and mushrooms until onions are soft.

In a large bowl, combine the bread cubes and vegetables. Add the poultry seasoning, thyme, sage,pepper, salt and marjoram. Toss together well. Add egg and enough broth to moisten.

Lightly pack into slow cooker; cover and cook on high for 45 minutes. Reduce to low and cook for 4 to 8 hours.

Amount Per Serving
Calories 261 Calories from Fat 23
Percent Total Calories From:
Fat 9% Protein 16% Carb. 75%

Nutrient Amount per Serving % Daily Value

Total Fat 3 g 4%
Saturated Fat 1 g 3%
Cholesterol 0 mg 0%
Sodium 1080 mg 45%
Total Carbohydrate 49 g 16%
Dietary Fiber 1 g 5%
Sugars 0 g
Protein 10 g

Vitamin A 3% Vitamin C 8% Calcium 0% Iron 18%

10-28-2005, 12:16 PM
(originally posted by TobeyToe)
8 Servings

3 ounces fresh spinach
4 cups mixed salad greens
2 avocados
1/2 cup seasoned rice vinegar
2 teaspoons Dijon mustard
1 clove garlic, minced

Wash and dry spinach and salad greens. Tear into bite sized pieces. Place in a large serving bowl.

Peel avocados and cut into thin slices. Scatter over greens.

In a microwave safe bowl, combine remaining ingredients. Microwave on high for 30 - 60 seconds.

Pour warm dressing over the salad and gently toss. Serve immediately.

Amount Per Serving
Calories 109 Calories from Fat 72
Percent Total Calories From:
Fat 66% Protein 8% Carb. 27%

Nutrient Amount per Serving % Daily Value

Total Fat 8 g 12%
Saturated Fat 1 g 6%
Cholesterol 0 mg 0%
Sodium 200 mg 8%
Total Carbohydrate 7 g 2%
Dietary Fiber 1 g 5%
Sugars 0 g
Protein 2 g

Vitamin A 61% Vitamin C 31% Calcium 0% Iron 7%

10-28-2005, 12:27 PM
(originally posted by 3fc member TobeyToe)
3 Servings

1 potato, cut into 1/2-inch pieces
1 sweet potato, cut into 1/2-inch pieces
1 parsnip, peeled and sliced into 1/2-inch pieces
6 Brussels sprouts
3/4 teaspoon salt
1/2 head garlic, cloves separated and skinned
1 small onion, quartered and peeled
1 yellow bell pepper, cut into 1/4-inch slices
1 red bell pepper, cut into 1/4-inch slices
1/2 cup Calamata olives
1/4 cup fresh rosemary, stems removed
3/4 teaspoon fresh ground black pepper

Preheat oven to 450 F and prepare vegetables

In a large roasting pan add potatoes, carrots and Brussels sprouts. Spray with cooking spray and
add salt, and toss thoroughly. Roast in oven for 20 minutes.

Add garlic, shallots, and toss with more cooking spray. Roast for 20 more minutes.

Add bell peppers, olives, fresh herbs and black pepper. Toss with a bit more cooking spray and return to oven.

Cook for 20 - 40 minutes longer (turning once or twice), or until vegetables are nicely browned-but not charred. Serve immediately.

Amount Per Serving
Calories 276 Calories from Fat 78
Percent Total Calories From:
Fat 28% Protein 8% Carb. 64%

Nutrient Amount per % Daily
Serving Value
Total Fat 9 g 13%
Saturated Fat 1 g 5%
Cholesterol 0 mg 0%
Sodium 1347 mg 56%
Total Carbohydrate 44 g 15%
Dietary Fiber 4 g 14%
Sugars 0 g
Protein 5 g

Vitamin A 237% Vitamin C 256% Calcium 0% Iron 15%

10-28-2005, 12:38 PM
(originally posted by 3fc member TobeyToe)
6 Servings

3 (about 1 pound) fresh Florida tomatoes
3 6-inch pita breads
4 cups Romaine lettuce leaves, loosely packed, cut in 1-inch strips
2 cups peeled and sliced halved cucumbers
6 carrots, shredded
1/2 cup crumbled part skim feta cheese
1/4 cup quartered and sliced red onions
3/4 cup no fat Italian salad dressing
1 tablespoon chopped fresh parsley
2 teaspoons dried mint leaves, crushed

1. Preheat oven to 300 degrees F.

2. Use tomatoes held at room temperature until fully ripe. Core tomatoes; cut in wedges (makes about 3 cups); set aside.

3. Cut pita breads in halves; cut each half into 8 wedges. Place on a shallow baking pan; bake until crisp, turning occasionally, about 25 minutes. Remove from pan; cool.

4. In a large bowl place lettuce, cucumber, carrot, cheese, onion, reserved tomatoes and pita wedges.

5. In a measuring cup combine salad dressing, parsley and mint. Pour over salad mixture; toss until combined.

Amount Per Serving
Calories 142 Calories from Fat 19
Percent Total Calories From:
Fat 13% Protein 15% Carb. 71%

Nutrient Amount per Serving % Daily Value
Total Fat 2 g 3%
Saturated Fat 1 g 4%
Cholesterol 8 mg 3%
Sodium 670 mg 28%
Total Carbohydrate 25 g 8%
Dietary Fiber 2 g 7%
Sugars 0 g
Protein 5 g

Vitamin A 435% Vitamin C 57% Calcium 0% Iron 7%

10-28-2005, 12:53 PM
(orignally posted by 3fc member TobeyToe)

6 Servings

1 can (14 1/2 ounces) vegetable broth
1/2 cup uncooked regular long-grain rice
1/3 cup dried lentils
2 tablespoons chopped fresh parsley
Generous dash ground red pepper
1 stalk celery, sliced (about 1/2 cup)
1 medium red onion, chopped (about 1/2 cup)
1/2 cup diced green or red pepper
1/2 cup prepared zesty fat-free Italian vinaigrette
Lettuce leaves

1. In medium saucepan over medium-high heat, heat broth to a boil. Stir in rice and lentils. Reduce heat to low. Cover and cook 20 minutes or until rice is done. Let stand 5 minutes or until liquid is absorbed.

2. In large bowl toss lentil mixture, parsley, ground red pepper, celery, onion, green pepper and vinaigrette until evenly coated. Refrigerate at least 2 hours or overnight. Serve on lettuce.

10-28-2005, 02:07 PM
(all of these were originally posted by 3fc member TobeyToe :) )

Caribbean Salad
4 Servings

1 cucumber, chopped
4 bananas, thinly sliced
2 green bell peppers, diced
4 oranges, peeled and sectioned
1/2 cup plain nonfat yogurt
1 tablespoon raisins

1 Combine the cucumber, banana, green pepper and oranges in a salad bowl. Stir in the yoghurt, sprinkle the raisins over the top and serve

Amount Per Serving: Calories 226; Total Fat 1 g 1%; Dietary Fiber 2 g 6%

Chunky New Potato Salad with Tomatoes
6 Servings

12 ounces (about 2 medium) fully ripened fresh tomatoes
2 pounds small new potatoes, cut in 1 1/2-inch pieces
1 cup thinly sliced, unpeeled cucumbers
3/4 cup chopped green bell peppers
3/4 cup thinly sliced celery
1/3 cup sliced green onions
1/3 cup Hellmann's Ultra Low Fat Mayonnaise
1/3 cup nonfat yogurt
1 1/4 teaspoons tarragon leaves, crushed
3/4 teaspoon salt
1/2 teaspoon fresh ground black pepper

1. In a medium saucepan bring potatoes and enough water to cover to a boil; reduce heat andsimmer, covered, until potatoes are tender, 10 to 12 minutes; drain.

2. In a large bowl place potatoes, cucumber, green pepper, celery and green onions.

3. Make dressing by combining mayonnaise, yogurt, tarragon, salt and black pepper.

4. Cut each tomato into 8 wedges; cut wedges in halves (makes about 2 cups). Just before serving
gently stir in tomatoes. Line a salad bowl with tomatoes or lettuce as garnish.

Amount Per Serving: Calories 218; Total Fat 1 g; Fiber 2 g 8%; Sugars 0 g

Salad St. Bayon
Serves: 4

4 large tomatoes
1 red onion
3/4 cup fresh basil
3 cloves garlic
6 black Kalamata olives, pitted
2 tablespoons balsamic vinegar
1/4 cup fresh basil for garnish
6 black Kalamata olives, for garnish
Salt and pepper to taste

Cut the tomatoes into large slices or wedges. Slice the onion into very thin rounds and layer on the tomatoes. Prepare the vinaigrette by placing the basil, garlic, pitted olives, and vinegar in a blender; pulse until well combined. Pour vinaigrette over the salad and garnish with additional basil and olives. Season with salt and pepper before serving.

Tomato-Basil Macaroni Salad
6 Servings

1 ripe medium tomato, chopped
1/4 cup fresh basil leaves
1 small clove garlic, chopped
1/4 tsp. salt
1 Tbs. olive oil

4 cups cooked elbow macaroni or other small pasta
1/2 cup shredded carrot
1/2 cup diced red bell pepper
1/2 cup sliced scallions
2 Tbs. chopped fresh parsley

Make dressing:
In food processor or blender, combine tomato,basil, garlic and salt and process until almost pureed. Add oil and process until blended.

In large bowl, combine remaining ingredients. Add dressing and toss to mix. Serve at room temperature.

Per Serving: 167 Cal.; 3g Total Fat; 2g Fiber


11-06-2005, 10:25 AM
Veggie-Black Bean-Tomato Soup

This is something I created because I had lots of cabbages and veggies and needed a low-fat, filling soup. Basically, you can put as little or as much of everything you want but here's what I did:

1/2 small head purple cabbage
10 pieces of napa cabbage
2 small bunches baby bok choy
1 medium leek
3 carrots
3 pieces kale
1 large can (32 oz., I think) of chopped tomatoes (I used low-sodium)
3 cups black beans
1 T garlic pepper (if you don't have this, use 2 tsp. pepper and 1 tsp. garlic powder)
4-6 cups water, as needed

Basically, you can use more or less of everything if you need to make just enough for you. I made enough for my family and they liked it so much that we ate the whole pot of soup in one day :carrot:

Put the water in a large pot and set on medium-high. Wash and chop all of the veggies and start with the leek and kale. Put the veggies in the pot as you go, starting with the "heartier" ones first so the soup will be evenly cooked by the time you are done (after the leek and kale, put the carrots, then the purple cabbage, then the baby bok choy then the napa cabbage).

Add the garlic pepper and stir.

Continue simmering and stirring (it will become a lovely purple from the purple cabbage) and add the entire can of tomatoes.

Simmer and add the black beans last, cooking for a few minutes to combine flavors. Do no overcook the veggies! This soup tastes best the next day but will be great right away as well.

This soup would be good for almost any eating plan and is so healthy, hearty and delicious! You may choose to add salt or other condiments to each individual serving- I wanted fiber-rich, oil and salt-free soup so I kept it simple. ;)

impossible princess
01-04-2006, 04:45 PM
Healthy veggie tomato and bean soup

1 large tin of chopped tomatos
1 tin of beans (either red kidney beans or baked beans - drained and washed)
1 1/2 pints of stock (water with veggie stock cube)
Large handful of wholewheat pasta
spinkle of mixed herbs
1 desert spoon of enconda hot pepper sauce (i like it hot if you don't like it so hot I'd reduce the amount of this)
1 small shake of soy sauce or something similar
pepper to taste

Very simple.
Start by heating up the tomatos in tomato juice in a saucepan and smooshing them with a spoon as they cook
Add tin of drained and washed beans
Make up the stock and add it
Add the pasta
Add half the hot sauce the soya and the herbs
Put on lid and cook on very low heat
after about ten mins add the rest of the ingredients
carry on cooking when the pasta is done its ready.

Serves about 4 I'd say.

impossible princess
01-04-2006, 05:03 PM
Carrot and lentil soup
3 carrots
large cup of dahl lentils (you can use red ones instead but they don't taste as nice)
1 1/2 pints of water
1- 2 (depends how you like it) desert spoons of curry powder
1 small lemon

First chop the carrots into small pieces then fry them (I use a 1 cal fat spray, 3 sprays does the job) when they are starting to get a bit softer.
Boil the kettle for the water
When its hot add it
Then add the lentils
chop half the lemon into about 4 slices and add it. you can take it out later if you don't want it in and just want lemon for taste but I like it in.
Squeeze the other half of the lemon and add the juice
Add curry powder
Put on lid. cook on low heat until lentils are done. Depends on which lentils you buy the dahl ones take alot longer.
Then depending on your preference when its done you can either blend it and eat it smooth or eat it as it comes.

07-03-2006, 03:47 PM
1 cucumber finely chopped
1tsp of peanuts coarsely crushed
1/4 tsp of lemon juice
1/4 tsp of cumin seeds
sprinkle of pepper, salt and splenda

Mix everything and toss it together. Keep for 5-10 mins for flavours to blend and enjoy!

You can also add chopped tomoatoes, carrots, yogurt.


07-10-2006, 11:26 PM
i'm not a huge fan of tabouleh usually-- most versions have too much parsley (or onions for that matter!) for my taste --it's usually a pretty basic recipe (lemon, olive oil, bulger, parsley, green onions) and i've just never wanted to tinker around with it much. i ran across a LARGE jar of bulger in my pantry the other day however and decided to give tabouleh another shot. it turned out sooo good.

i soaked the bulger and let it sit. i added a LOT of lemon juice, a pinch of salt and pepper and a little splash of olive oil. i stuck that in the fridge and started chopping veggies- 1/2 red pepper, a couple of stalks of celery, 1 medium tomato, a carrot, and about 1/2 cup of parsley. i threw that in a big bowl and dumped in a can of (rinsed) kidney beans. i mixed the chilled bulger in with the veggies and beans and then (and this is truly the inspired bit in my opinion) mixed a little neufchatel (thinned a little with even more lemon juice) into the whole mess to bind it together a little.

i had a 'tabouleh salad sandwich' today for lunch on sprouted bread with a fistfull of sprouts and a little guac.

just thought i'd share.

11-01-2006, 05:57 PM
Potato soup

2 tsp canola oil
2 medium shallots, minced
3 medium leeks, sliced (white and light green parts only)
1 pound Yukon Gold potatoes, peeled and chopped into 1-inch pieces
1 cup fat-free, reduced sodium chicken broth (or vegetable broth)
1 2/3 cups fat free milk
Freshly ground black pepperDirections:

Heat oil in a large pot or Dutch oven. Add shallots, leeks and potatoes, and cook on a low to medium heat for 5 minutes, stirring occasionally. Add chicken or vegetable broth and milk, and simmer half covered on a medium heat for 30 minutes, until the potatoes are tender. zSB(3,3)

Transfer vegetables and some of the liquid to a blender or food processor and blend until smooth. Add more of the remaining liquid until desired consistency.

Ladle into 4 soup bowls; season with black pepper and add chopped chives or fresh parsley. Serve with a nice crusty bread. :)

Per Serving: Calories 170, Calories from Fat 24, Total Fat 2.7g (sat 0.3g), Cholesterol 2mg, Sodium 211mg, Carbohydrate 29.9g, Fiber 3.7g, Protein 6.7g

04-04-2007, 09:18 PM
Thai Sweet Potato Soup

2 onions, chopped
2 tsp minced garlic
2 tsp cumin seeds
1 tsp minced Thai chilli
1.5 kg sweet potatoes, roughly chopped
1 1/2 litres of water
4 tsp vegetable stock
130 ml light coconut milk
fresh coriander leaves

Coat a sauce pan with cooking spray, heat and add the onion. Sautee for 2 minutes or until softened. Stir in the garlic, cumin and chili and cook for another 2 minutes. Add the sweet potato and cook for another 2 minutes.

Stir in the water and the vegetable stock and bring to a boil, lower the heat and simmer, covered for 30 minutes. Remove from heat and let cool slightly.

In a blender or food processor blend the mixture in batches until smooth. Return the soup to the sauce pan and heat while adding in the coconut milk while sitrring.

05-28-2007, 02:25 PM
Chunky Southwestern Gazpacho

1 medium cucumber, chopped
1 large green pepper, chopped
1 small onion, chopped
1 can (14 1/2-oz) chili style chunk tomatoes
4 cups low sodium vegetable juice, refrigerated
1 can (15-oz) black beans
2 Tbsp. red wine vinegar
1 tsp. bottled minced garlic
1 tsp. Worcestershire sauce
1/4 tsp. hot pepper sauce, more to taste

Peel cucumber, cut in half lengthwise. Scoop out seeds and discard seeds. Cut cucumber into bite size pieces; put them in a large bowl. Seed green pepper, cut into bite size pieces. Place in bowl with cucumber. Peel and finely chop onion; add to bowl. Add tomatoes with juice and vegetable juice. Rinse and drain black beans; add them to bowl. Stir in vinegar, Worcestershire sauce, garlic and hot pepper sauce to taste. Serve at once or refrigerate until ready to serve.

05-29-2007, 10:02 PM
Looks like a tasty recipe!

1 tsp. Worcestershire sauce

I just wanted to mention that "Wizards" brand organic Worcestershire sauce is one of the only vegetarian ones out there (most contain anchovies) and it is really good!

05-30-2007, 10:54 AM
Looks like a tasty recipe!

I just wanted to mention that "Wizards" brand organic Worcestershire sauce is one of the only vegetarian ones out there (most contain anchovies) and it is really good!Oops! I didn't even think of that, since I still eat fish. Anchovies are hard to avoid in an Italian family. ;) THANK YOU SO MUCH!!! :)

12-25-2007, 05:03 PM
Hi Pals - I just made this recipe:,,FOOD_9936_14574,00.html
using vegetable broth instead of chicken broth, and peanut butter made from fresh ground roasted unsalted peanuts.
I also added some minced fresh turmeric root to the saute' pan in the beginning.
WOW! This may be one of the best things I have ever eaten in my life!


Jennifer 3FC
03-22-2010, 02:28 PM
This is from Family Fresh Cooking. She has a ton of great recipes, many of which are vegetarian (not a vegetarian website). Check out her link for beautiful pictures of this dish. You can practically taste it just looking!

Ingredient List

1 cup dry Quinoa (prepare according to package)

Handful chopped fresh Basil + some for garnish

3 Blood Oranges: cut into small pieces with pith and seeds removed

1/2 Lemon or 1 Tbs Lemon juice

juice from 1/2 Navel Orange (any “orange” Orange) or a few tbs Orange Juice

Olive Oil

Salt to taste

chopped Green Onion (Scallions)

Dash of the following spices:

ground Black Pepper




1. Prepare quinoa according to package. One cup of dried quinoa will yield a good amount of cooked quinoa. It expands quite a bit.
2. Let quinoa cool and toss with all of the above ingredients. Add the sliced blood orange last so they don’t break up too much when you combine.
3. Enjoy!!

Fresh Variations

* Toasted nuts: Quinoa pairs really well with nuts. Try adding some walnuts, pecans, pine nuts, almonds, etc…
* Add some cheese: Top with Chevre (creamy goat cheese), Feta, good sliced Parmesan, Romano, Gruyere, etc..
* Dried Fruit: Toss in some chopped dried Apricots, Cranberries, Cherries, etc…
* Have a few ounces of quinoa with cheese or nuts for a mini meal.
* Toss with mixed greens and some lean protein for a balanced salad.
* Use as a bed under your favorite lean protein. Serve with a side of steamed veggies.
* Use unseasoned quinoa for breakfast instead of oatmeal. Serve with any toppings you would put on your oats.