Vegeterian Tips: Many upscale food chains have either one or the other, or both salad and soup bars. Salad bars are great for vegetarians, but be careful not to overload on dressings, croutons, nuts, or cheese. Be sure to check with your server about the soups available and that they are bean based, with no meat. If there is nothing else available, salad and soup bars can make a hearty and tasty meal.

Ingredients (use vegan versions):

• 1 red pepper, chopped
• 1 green pepper, chopped
• 2 cloves garlic, chopped
• 1 medium onion, chopped
• 2 teaspoon chili powder
• 2 jalapeno peppers, chopped
• 2 cups rice
• 1 14-oz can stewed tomatos
• 1 14-oz can kidney beans
• 1/2 cup salsa
• 1 14-oz can garbanzo beans

Directions:

In a large pot, saute chopped vegetables and garlic until golden.
Add chili powder and stir.
Then add the rest of the ingredients and simmer on low until all the liquid is absorbed.
This should take about 50-60 minutes.

Serves: 8

Preparation time: 1.5 hours

[tubepress mode='tag', tagValue='Jalapeno Rice']

Vegeterian Tips: Most Chinese restaurants have many vegetarian options, and some use tofu or fake meat. Otherwise, try rice, soup, and spring rolls or other appetizers to form a great meal. Just remember to ask for no MSG to stay healthy.

Ingredients (use vegan versions):

• 1 10 oz. package Spanish rice or 1 cup white rice plus pinch tumeric
• 2 green bell peppers, sliced
• 2 red bell peppers, sliced (or any color pepper including green)
• 4 medium onions (any variety, although sweet preferable)
• 1 cup green frozen green peas
• 1/2 pound fresh asparagus (if available, if not leave out)
• 2 cloves garlic, smashed
• 2 tablespoon olive oil

Directions:

Cook rice according to directions on package.
While rice is cooking, in saute pan, heat olive oil.
Add peppers and onions and garlic and saute until soft.
In steamer(or microwave) cook aspargus until crisp-tender.
When rice is done, add frozen green peas.
Keep on low heat, stirring, for 5 minutes.
Add onions/peppers mixture, and asparagus (sliced on the bias).
Mix and keep on low heat as long as necessary.

Serves: 4

Preparation time: 30 minutes

[tubepress mode='tag', tagValue='Vegetarian Mock Paella']

Vegeterian Tips: Most restaurants nowadays have vegetarian options available right on the menu. If not, ask your server if there is something that can be made for you. If you are at a more upscale restaurant, the chef will most likely be willing to whip up something for you, as it shows their talents and feeds their ego.

Ingredients (use vegan versions):

• 2Tbsp/30ml oil
• 1 clove garlic, finely chopped
• 1-3 small fresh red or green chilis, finely chopped
• 4oz/90g/1cup fresh mushrooms, halved
• 1 small onion, chopped
• 8oz./240g/2 cups cold cooked rice
• 2oz./60g./1 small green bell pepper, diced
• 2oz./60g./1 small bundle long beans, green beans, or haricots verts, cut into short lengths
• 1/2 tsp./2.5 ml vegan suga
• 3 Tbsp/45 ml soy sauce
• 15 bazil leaves

Directions:

In a wok or skillet, heat oil until hot but not smoking. Add garlic and chilis and fry until garlic is light brown. add mushrooms and onions and stir quickly. add cooked rice; stir thoroughly.
add long beans, peppers, vegan sugar, and soy and stir thoroughly. At the very end, stir in basil leaves and immediately turn into a serving bowl.

Serves: 3-4

Preparation time: 25 min.

[tubepress mode='tag', tagValue='Basil Fried Rice']

Vegeterian Tips: Order different side orders such as various vegetables, beans, rice or potatoes. Meatless appetizers can also be served as a part of your dinner. Just make sure to let your server know that all of those dishes will be acting as your main course and to have him or her bring out one big plate for you to eat off of. You may just have the best meal on the table, but it s up to you to allow those meat eaters eat off your plate, since you can t eat off theirs!

Ingredients (use vegan versions):

• 2 cups Japanese rice
• 4 medium carrots
• salt
• pepper
• sesame oil

Directions:

Cook rice in rice cooker for best results (2 cups rice with 1-1/3 cup
of water). Rice is cooked in approximately 35 minutes.
Shred the carrots with a potato peeler and saute with sesame oil.
Sprinkle with salt and pepper. Continue to saute until the carrots
become soft.

Transfer rice into frying pan with carrots and continue to saute.
The rice will be done when it turns orange.

Garnish with a large curly carrot peel and serve.

This is so unbelievably yummy and delicious. You”ve GOT to try it!

Serves: four

Preparation time: 45 minutes

[tubepress mode='tag', tagValue='Yummified Carrot Rice']

Vegeterian Tips: Pizza and pasta are a great way to go for vegetarians, but just be careful of all those carbs and eat them in moderation. If you don t eat dairy, ask for a slice of pizza with sauce topped with tons of veggies and see how great it tastes, and how good it is for you.

Ingredients (use vegan versions):

• 1 medium yellow onion, diced
• 3-4 cloves garlic, crushed or pressed
• 1/2 cup rice of choice
• 1/2 cup pearled barley
• 1/2 cup red lentils
• 1/2 cup brown lentilsj
• 1/2 cup black-eyed peas soaked for 3 hours, and quinoa (optional)
• 2 teaspoon lemon zest
• 1/4 cup lemon juice
• 1/4 cup vegan white wine (optional)
• 1 teaspoon dried tarrago
• 1 teaspoon dried rosemary
• salt and pepper to taste
• Non Fat cooking spray or 1 tablespoon olive oil

Directions:

Preheat oven to 350F. Heat cooking spray or olive oil in heavy pan over medium-high heat.
Gently saute onions and garlic for approx 3-4 minutes or until soft but not transparent.
Add herbs, lemon zest and the rice. Saute until rice becomes opaque (you”ll know). Be
careful to control the heat and stir often so rice does not burn.
Add other grains, vegan white wine, lemon juice and seasonings. Saute gently for another minute
or so. At this point you have a choice: if your pan is oven proof, go ahead and
add enough water to cover grains plus 1/2 inch, cover TIGHTLY (put a sheet
of foil in between the pan and the lid if you need to) and bake i
the oven for about 30-40 minutes (check at the 30 minute mark–this is
not an exact science, you may need to add more water at this point).
Personally, I like to transfer the sauted grains to one of those ceramic
bean-baking pots and bake the pilaf that way, for the same amount of
time as above, and observing the same percautions.

Voila! Enjoy with a big plate of steamed asparagus and a nice lemony-mustardy-yogurt
sauce.

Serves: 4-6

Preparation time: 10 minutes prep, 40 minutes unsupervised

[tubepress mode='tag', tagValue='Healthy Mixed Grain Pilaf']

Vegeterian Tips: Read the sandwich descriptions on your menu. Most would be quite tasty and still filling without the meat. Just make sure to tell your server that you want to hold the chicken or roast beef, and to double up on the veggies and cheese.

Ingredients (use vegan versions):

• 1 cup vegetable broth
• 1/2 cup orange juice
• 1 1/2 cups instant brown rice
• 1/2 cup whole berry cranberry sauce
• 2 tablespoon toasted almonds (optional)

Directions:

Boil the broth and orange juice in medium saucepa
Stir in Rice and Cranberry sauce. Return to boil.
Cover and reduce heat for 5 minutes
Remove from heat and stir. Cover and let stand for 5 minutes
Stir in the almonds (optional).

Serves: 5

Preparation time: 15-20 min.

Nutrition Information: Approx. 180 cals per serving and 1-3 grams of fat
depending on whether you use the almonds or not. I make it without and
it tastes delicious!!

[tubepress mode='tag', tagValue='Brown Rice & Cranberry Pilaf']

Vegeterian Tips: Reduce your refined sugar intake. I ve got as much of a sweet tooth as anybody, but I try to keep it under control by using such sugar replacers as maple syrup, stevia and agave whenever possible such as in coffee and tea and indulging in the refined stuff only occasionally.

Ingredients (use vegan versions):

• 1 dl brown basmati
• 1 dl whole oat
• 1/2 dl red kidney beans (or one can)
• 1/2 kg tomatoes (or a can of stewed tomatoes)
• one green bell pepper, julienned
• 2 dried chilli peppers
• paprika, oregano, bazilikum and
• 150 g soy cheese

Directions:

If you use dried beans, start by cooking them. Cook the rice and oat
together. Peel the tomatoes, and stew them. Put all the ingredients in an
ovenproof bowl, topping it with the soy cheese. Grill it in the oven until
the cheese is starting to bubble.

For a tasteless alternative, nuke it for a couple of minutes.

Serves: 4

Preparation time: 35-90 minutes depending on wether you use fresh
ingredients or canned.

[tubepress mode='tag', tagValue='Baked Rice']

Vegeterian Tips: Take a vitamin supplement that contains B12 or include nutritional yeast in your diet regularly, especially if you re vegan or mostly vegan.

Ingredients (use vegan versions):

• 500g brown basmati rice
• EITHER one 100g block of creamed coconut, or 160g packet of powdered coconut
• Boiling water (to dissolve coconut in)
• 60g button mushrooms, chopped into eighths
• One large onion, chopped

Directions:

This recipe is very filling and can be eaten hot or cold. If you have any left over you
must either put it in a fridge or freezer because it goes bad if left in warm conditions.
A word of warning – this dish is great for buffets, dinner parties and so on, but it is
not for the faint-hearted. My advice is practice before using it in a party situation.
It is however worth the effort – honest!

1)Cook rice as according to instructions.

2)Meanwhile saute onion over medium heat in 1 tablespoonful oil for five minutes.

3)Add mushrooms and continue to saute until mushrooms have become darker in colour and you
can smell their aroma. Remove from heat and cover.

4)Dissolve coconut in a large jug. If using creamed coconut a small chunks at a time and
stir until dissolved. (Be sure to add enough boiling water so that the coconut dissolves
into a liquid and not a paste). If using powdered coconut put one pint of boiling water
into a large jug and then add coconut, stirring continuously. There should be no lumps!

5)Remove rice from heat and drain. Rinse with boiling water, then drain again.

6)Place rice in a very large pan and, without putting heat on, add the combination of
sauted mushrooms and onion. Mix well together.

7)Now add the dissolved coconutty liquid and mix well.

8)Turn heat back on stove and set to a medium temperature.

9)When the Coconut Rice has been thoroughly heated through, have a taste. If it needs
some salt add a minimum amount until it tastes just right. Too much salt will spoil it!
If it needs more coconut then dissolve some more and add it.

10)Et voila! Bon apetit!

Any comments or suggestions for other vegan recipes will be gratefully received. E-mail
me at H-Porch@ulst.ac.uk.

Serves: 8-10

Preparation time: About 1.5 hours

[tubepress mode='tag', tagValue='Heathers Thailand Coconut Rice']

Vegeterian Tips: There are many different options at Mexican restaurants, including burritos, tostadas, enchiladas, tacos, nachos, and veggie fajitas. Most food options can be prepared vegetarian by substituting beans for beef without a problem.

Ingredients (use vegan versions):

• 1 medium red or white onion, cubed
• 1 large green pepper, cubed
• 2 msall zichinni squash, cubed
• 2-3 gloves garlic, minced
• 1/2 cup loosely packed fresh cilanto leaves, chopped
• 1 14.5 oz. can diced tomatos
• 1-2 tablespoon olive oil
• Fresh ground black pepper, to taste
• 5.8 oz. package Near East brand flavored couscous, such as “Raosted Garlic and Olive Oil” or “Parmesan”

Directions:

Prepare couscous according to package instructions, set
aside. Cut the onion, green papper and squash into even size
pieces, about 1/2 inch. Pul olive oil into a large sautee
pan and heat to medium temperature. Add vegetables in the
following order, cooking a few minutes after each addition:
onion, gralic, green pepper and squash. When these are crisp
tender, add fresh ground black pepper, a dash of salt, the
cilantro and undrained tomatos, heat until just warmed
through. Stir in prepared couscous, remove to a serving
dish, and add a few sprigs of cilantro for garnish.

Although I sometimes cook and flavor couscous from scratch,
I find the Near East product convenient and consistent
quality. Other vegetables can be substituted but the canned
diced tomatos include just the right amount of added liquid.
This dish reheats well in a microwave.

Serves: 3-4

Preparation time: 25 min.

[tubepress mode='tag', tagValue='Vegetable Sautee and Couscous']

Vegeterian Tips: Water water water! It s been said over and over again for a reason because its true! Most people don t drink nearly enough. Bring a water bottle with you wherever you go and invest in a simple filter for your home. Water is especially important when adjusting to a new way of eating, as it will help curb any cravings you may experience.

Ingredients (use vegan versions):

• 1 cup long grain BASMATI rice
• 2 cups cold water
• 1 tablespoon oil (preferably canola)
• 1 teaspoon salt
• 1 teaspoon cumin seeds
• 1 small onion, chopped (about 1/4 cup)

Directions:

In a large saucepan heat the oil over medium heat until
hot. Add the cumin seeds and onion and fry until the onio
becomes translucent (do not let it brown). Add the rice and
fry for another 2 minutes, stirring to coat and cook the
rice.

Gradually add the cold water, cover and bring to a boil.
Let boil for approximately 1 1/2 minutes then reduce heat to
low (simmer). Let the rice cook, covered, until done (about
10 minutes.

Serves: 4

Preparation time: 30 minutes

[tubepress mode='tag', tagValue='My dads best Indian Basmati Rice']