Tag Archives: zucchini

Shepard’s Pie

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INGREDIENTS
3 potatoes, boiled and mashed
12 oz bag of frozen mirepoix
16 oz bag of frozen vegetables (my bag contained 7 veggies)
3 cloves of garlic
1 zucchini, chopped
1 cup vegetable broth
2 tablespoons whole wheat flour
2 tablespoons tomato paste
1 teaspoon Worcestershire Sauce
2 teaspoons rosemary
1 teaspoon thyme

DIRECTIONS
Heat water and boil chopped potatoes until soft. While potatoes are boiling heat mirepoix mixture, add frozen vegetables and zucchini. Pour vegetable broth into the vegetables and stir in whole wheat flour, tomato paste and Worcester Sauce. Once you have your sauce mixed into the vegetables add the rosemary and thyme.

Drain boiled potatoes and mash. Stir in some unflavored soy milk, 1 tablespoon of garlic, 1 tablespoon of nutritional yeast and pepper. NOTE: I used a mixer to get a nice, smooth consistency in the potatoes. I also left the skins on.

Pour vegetable mix into 9×13 Pyrex pan and spread evenly. Scoop mashed potatoes into pan, smoothing as you go. Top with a sprinkling of paprika. Heat the oven to 400 and cook for 15 minutes.

SOURCE: Inspired by Sharon Basner Oliver from the McDougall Group on Facebook

Cheesy Potatoes

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INGREDIENTS:
2 Russet potatoes, chopped
1 medium zucchini, granted
1 medium tomato, chopped
1-2 cloves garlic, minced
1 teaspoon cumin
1 teaspoon red chili peppers
pepper to taste
3-4 tablespoons of cheese sauce

DIRECTIONS:
Chop potatoes and place in non-stick skillet. Add cumin, red chili peppers, garlic and water, cover to steam. Add water as necessary. Once potatoes are soft add zucchini, tomato and pepper. Stir in non-cheese cheese, add water if too think. Serve.

SOURCE: FOK: Recipes for Super Bowl XLVI

Veggie Pizza

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INGREDIENTS:
1 bag of Bob’s Red Mill Whole Wheat Gluten Free Pizza Crust
Tomato sauce (see spaghetti for sauce recipe)
1 red bell pepper, chopped
1 onion, chopped
2 cups spinach, chopped
1 zucchini, halved and sliced
2 cups broccoli, chopped
2 cups mushrooms, sliced and halved
2 tomatoes
cheese (optional, I used non-dairy Daiya)

DIRECTIONS:
Preheat the over to 425 degrees. In a bowl prepare the pizza crust flour as directed. After the dough is done rising roll it out on a pizza pan. I used a cookie sheet, which made for a nice 1/2 thick crust when baked.

Cover pizza dough with tomato sauce and top with a thin layer of cheese. Add red pepper, zucchini, mushrooms, onion, spinach and top with tomato. Bake in the over for 15-17 minutes.

Bean and Vegetable Chili

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INGREDIENTS:
1 medium onion — coarsely chopped
1 green bell pepper — cored, seeded and diced
2 cloves garlic — minced
3 cups pinto beans, cooked — (or 2 cans, black or kidney beans work as well)
2 14.5 ounce cans diced tomatoes — (I used 1 can w/ green chilies, 1 can regular)
2 teaspoons chili powder
1 teaspoon cumin
1 1/2 cups corn — fresh or frozen
1/4 teaspoon salt — (optional, to taste)
1 1/2 cups zucchini — diced (about 2 medium)

DIRECTIONS:
In a non-stick pan over medium heat, sauté the onion, bell pepper and garlic just until lightly browned, about 3 minutes. Add the beans, tomatoes, and seasonings. Bring to a boil, then reduce heat, and simmer uncovered for about 10 minutes. Stir in the corn and zucchini and continue to cook until the zucchini is just tender, not mushy, about 7 minutes.

SOURCE: Fatfree Vegan Recipes

Mexican Casserole

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Ingredients:Mexican Casserole
1 cup chopped onion
1 zucchini, chopped
2 garlic cloves, minced
1 jalapeño pepper, minced
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1 (12-ounce) package meatless fat-free crumbles (such as Lightlife Smart Ground) or 2 potatoes, chopped
16 corn tortillas (mixed and pressed my own)
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
2 (15-ounce) can black beans, rinsed and drained
1 Tablespoon fresh lime juice
2 cups chopped seeded plum tomato
2 Tablespoons minced fresh cilantro
1 cup (8 ounces) vegan shredded cheddar cheese (optional)
2 Tablespoons chopped green onions
1 can black olives, chopped (optional)
3 cups enchilada sauce

Directions:
Pre-heat the oven to 375 degrees.

Heat skillet over medium heat. Add diced onion, garlic and jalapeño pepper and saute for 5 minutes. Stir in black pepper, cumin, chili powder and fat-free crumbles. Cook until it’s heated thoroughly.

In a 9 x 13 Pyrex pan layer the bottom with enchilada sauce and cover with tortillas. Spoon in the meat-less (or potato) mixture and spread evenly over the tortillas.

Heat your skillet and add the beans and mash, stirring constantly. Stir in the lime juice. Combine the tomato, zucchini and cilantro and stir until mixed. Layer the beans over the meat-less mixture evenly. Top off the casserole with another layer of tortillas and cover with enchilada sauce. Bake for 15 minutes. Remove and let cool, top with green onions and olives (optional).

SERVING SIZE: 12 servings

NUTRITIONAL FACTS:
Calories……….192
Total Fat……..1 g
Cholesterol….0 mg
Sodium…………247 mg
Potassium……383 mg
Total Carbs….40 mg
Protein………….6 g

NOTES:

Source: Cooking Light

Notes: I have also made this as a two layer casserole, with a layer of corn tortillas and enchilada sauce between thee meatless mixture (or potato mixture) and the bean mixture. Either way, it comes out good and filling.