This recipe includes everything wanted in a nice side dish: great colors, good food value, and great flavors.
Makes 6 Servings (serving size: about 1½ cups)
2 tablespoons olive oil
1 small red onion, finely diced (about ½ cup)
½ red bell pepper, seeded and finely chopped
1 jalapeño pepper, seeded and diced
1½ cups long-grain brown rice
1 teaspoon salt
2 teaspoons fresh thyme, minced
2 cups Basic Vegetable Broth (page 185)
2 cups frozen peas, thawed
2 cups (packed) collard, mustard, or turnip greens, chopped 8 fresh basil leaves (about 2 tablespoons), minced Pepper
2 medium tomatoes, cored and chopped, for serving
2 green onions, whites and greens, chopped, for serving
1. Heat oil in saucepan over medium heat. Add onion, red pepper, and jalapeño pepper; sauté 5 minutes.
2. Add rice, salt, and thyme and stir until rice is coated. Add broth. Reduce heat to low, cover, and simmer about 10 minutes.
3. Add peas and greens and continue to cook, covered, for 10 minutes, until all liquid is absorbed and peas are tender and rice is fluffy. Remove from heat and stir in basil and pepper.
4. Serve warm topped with tomatoes and green onions.
Nutrition (per serving): calories 285; fat 6g (saturated 1g); protein 8g; carbohydrate 50g; sodium 408mg
The Cajun spice gives this side dish a nice kick of flavor while the rice and collard greens provide lots of vitamins and other nutrients.
Makes 8 Servings (serving size: about 1½ cups)
2 bell peppers of any color (about 2½ cups), seeded and diced 1 medium onion, chopped (about ¾ cup)
1 tablespoon olive oil
1 cup brown rice, uncooked
1 (10-ounce) package frozen collard greens, thawed
1¾ cups Basic Vegetable Broth (page 185)
1 cup water
1 teaspoon Cajun seasoning
¼ teaspoon salt
2 tablespoons white wine vinegar
1. In a large non-stick skillet over medium-high heat, cook peppers and onion in oil, stirring occasionally, for 8 minutes or until softened and browned.
2. Add rice, collard greens, broth, water, Cajun seasoning, and salt. Bring mixture to a boil; reduce heat to medium-low, cover, and cook 20 minutes or until rice and vegetables are tender.
3. Remove from heat; stir in vinegar and serve.
Nutrition (per serving): calories 124; fat 3g (saturated 0g); protein 3g; carbohydrate 23g; sodium 103mg
Adapt this recipe for what you have on hand or in the fridge. It’s a great way to use up little bits of ingredients you have available.
Makes 4 Servings (serving size: about 1½ cups)
1½ cups uncooked brown rice
4 tablespoons peanut oil
6 to 8 green onions, whites and greens, coarsely chopped
1 green or red bell pepper, seeded and coarsely chopped
2 carrots, halved and chopped into half-rounds (about 1–2 cups)
½ cup green peas, thawed, if frozen
1 tablespoon soy sauce or tamari
Salt and pepper, to taste
1. Cook brown rice in salted boiling water according to package directions. Set aside.
2. Heat oil in a large skillet over medium heat and sauté onion, pepper, carrots, and peas until tender.
3. Add cooked rice and soy sauce or tamari, season if desired, and mix ingredients with a fork.
4. Serve when hot.
Nutrition (per serving): calories 434; fat 16g (saturated 3g); protein 8g; carbohydrate 67g; sodium 281mg
Serve this spicy dish along with an Asian salad and you’ll have a complementary meal packed with pleasing flavors.
Makes 4 Servings (serving size: 1½ cups)
2 fresh red hot chili peppers, seeded and minced (about ⅓ cup)
3 tablespoons soy sauce or tamari
2 tablespoons peanut oil
1½ tablespoons fresh garlic, minced
1 tablespoon fresh ginger (peeled first), minced
1½ cups jasmine rice, cooked
1½ cups (12 ounces) firm tofu, drained, patted dry, and crumbled
¼ cup pineapple, chopped
¼ cup pea pods
¼ cup green onion, chopped
2 shallots, quartered and thinly sliced, for serving
5 sprigs fresh cilantro, coarsely chopped, for serving
5 sprigs fresh mint, coarsely chopped, for serving
½ cup mung bean sprouts, for serving
1 lime, cut in wedges, for serving garnish
1. In a small bowl, mix chilies and soy sauce or tamari and set aside.
2. In a wok over high heat (or large skillet over medium-high heat), sauté garlic and ginger in oil for a scant few seconds, taking care not to burn the mixture. Reduce heat immediately to medium-high; add jasmine rice and tofu; cook for 1 minute, stirring constantly until rice is thoroughly heated.
3. Add pineapple, pea pods, and green onions, mixing and stir frying until heated through.
4. Place into a pre-warmed serving dish and garnish with scallions, cilantro, mint, and bean sprouts. Serve with chili sauce and lime wedges.
Nutrition (per serving): calories 451; fat 16g (saturated 2g); protein 26g; carbohydrate 58g; sodium 793mg
Filling and flavorful with the mushrooms and apricots, this recipe also works well for leftovers. You might want to double the recipe and serve it another night or pack for lunches.
Makes 4 Servings (serving size: 1½ cups)
1 tablespoon olive oil
1 medium onion, chopped (about ¾ cup)
4 stalks celery, chopped (about 2 cups)
2 garlic cloves, minced
½ cup wild rice, rinsed and drained
½ cup brown rice, rinsed and drained
1 cup (8 ounces) fresh mushrooms, washed clean, dried, and diced
2 cups Basic Vegetable Broth (page 185)
1 tablespoon balsamic vinegar
¼ cup dried apricots, chopped
Salt and pepper, to taste
1. Preheat slow cooker on warm.
2. In a skillet over medium heat, add oil and cook onion and celery about 5 minutes or until softened. Add garlic and rice and stir to combine. Mix in mushrooms, and then add broth and vinegar. Increase heat to high and bring mixture to a boil. Remove from heat; transfer to the slow cooker and add apricots.
3. Place two clean, folded kitchen towels (4 layers) over slow cooker top (accumulated moisture interferes with rice consistency and fabric absorbs excess moisture from cooking). Cook for 7 to 8 hours on low or 4 hours on high or until rice is tender and liquid has been absorbed.
Nutrition (per serving): calories 231; fat 4g (saturated 1g); protein 6g; carbohydrate 44g; sodium 18mg
Rice and lentils are packed with protein, and when served together you have an amino-acid-rich dish that’s great for your health.
Makes 2 Servings (serving size: 1½ cups)
2 teaspoons olive oil
½ cup cooked carrots, sliced
¾ cup onions, chopped
¼ cup celery, chopped
1 teaspoon sage, ground or flakes
1 teaspoon thyme, ground or flakes
1 teaspoon garlic cloves, chopped
1 cup lentils, cooked
1 cup long-grain brown rice, cooked
Salt, pepper, soy sauce or tamari, for serving (optional)
1. In a bowl, combine vegetables and herbs and mix until herbs are evenly distributed. In a separate bowl, combine lentils and rice.
2. In a large saucepan or skillet over medium heat, briefly sauté garlic in oil; then add herbed vegetables and cook until the onions are translucent. Add lentil mixture. Cook until uniformly warm and serve.
Nutrition (per serving): calories 195; fat 5g (saturated 1g); protein 10g; carbohydrate 30g; sodium 27mg
These companions form a hearty source of vegetarian protein when united at mealtime. This recipe provides a basic component of many flavorful, nutritious main dishes.
Makes 4 Servings (serving size: 1½ cups)
2 cups dried black beans (dried lentils or chickpeas can be substituted)
1 clove garlic, minced
1 medium yellow onion, halved (about ¾ cup)
Salt and pepper
2 to 4 tablespoons olive oil
4 cups cooked brown rice
½ cup parsley, chopped
1. Preheat oven to 350°.
2. Soak beans in cold water overnight. Drain and place in a large saucepan of about 6 to 8 cups of boiling water, with garlic, onion, salt, pepper, and dash of oil. Cover and simmer gently until beans are tender. Remove from heat and drain.
3. In a large lidded casserole dish, mix rice with parsley, and then add bean mixture. Drizzle with remaining oil and transfer to oven for 15 minutes or until warmed through. Serve immediately.
Nutrition (per serving): calories 659; fat 13g (saturated 2g); protein 26g; carbohydrate 111g; sodium 12mg
A nice side to go along with roasted vegetables or bean burgers. The curry flavor is a little pungent and the currants or raisins add a bit of sweetness; a nice addition to the little pasta nuggets.
Makes 4 Servings (serving size: about ½ cup)
1 tablespoon olive oil
3 green onions, sliced
½ cinnamon stick
½ teaspoon ground turmeric
½ teaspoon ground cumin
¼ teaspoon ground coriander
⅛ teaspoon ground ginger
⅛ teaspoon ground cloves
⅛ teaspoon cayenne pepper
½ cup dried currants or raisins
1½ cups Basic Vegetable Broth (page 185)
1 cup whole-grain couscous, uncooked
¼ cup flat-leaf parsley or cilantro, chopped, for serving
1. In a saucepan over medium heat, warm the oil and add scallions; cook a few minutes until lightly browned. Add cinnamon stick and all other seasonings and cook, stirring, for 1 to 2 minutes to toast spices and coat the scallions.
2. Add currants and stir to coat; add broth, increase heat to high, and cook until mixture begins to boil. Remove from heat, add couscous, stir well to mix ingredients, cover, and let stand for 5 minutes.
3. Fluff with a fork, remove cinnamon stick, and add parsley or cilantro, stirring to combine with other ingredients.
Nutrition (per serving): calories 268; fat 4g (saturated 1g); protein 7g; carbohydrate 52g; sodium 11mg
A simple variation for your couscous dish, and a great canvas for adding your favorite fresh, frozen, or canned vegetables.
Makes 4 Servings (serving size: about ½ cup)
½ teaspoon peanut oil
¼ cup green onions, sliced
¼ cup water
½ cup Basic Vegetable Broth (page 185)
½ cup couscous, uncooked
2 teaspoons soy sauce
⅛ cup fresh tomato, peeled, seeded, and chopped
1 tablespoon fresh parsley, chopped
¼ to ½ teaspoon pepper
1. In a saucepan over medium-high heat, heat oil and add onions, and reduce heat to simmer; sauté onions until tender. Increase heat to high, add water and broth, and bring to a boil; remove from heat.
2. Add couscous and soy sauce; cover and let stand about 5 minutes. Add tomato and parsley and toss with a fork until well mixed.
3. Season with pepper, if desired, and serve hot.
Nutrition (per serving): calories 104; fat 1g (saturated 0g); protein 4g; carbohydrate 21g; sodium 177mg
This flavorful mixture is suitable for recipes calling for bread crumbs or as a simple garnish for soups, steamed vegetables, and green salads.
⅛ cup fresh herbs, such as thyme, oregano, basil, garlic, shallots, chives, parsley, and dill
1 cup unleavened whole-wheat bread, crackers, or tortilla crumbs
1. Place broken pieces of bread, crackers, or tortillas into a blender; add fresh herbs, garlic, and shallots.
2. Process until crumbly and herbs are evenly distributed.
3. Store small portions in sealed containers in the freezer. Thaw to room temperature before use.
Nutrition (per serving): calories 91; fat 1g (saturated 0g); protein 3g; carbohydrate 18g; sodium 325mg
A nice side dish with whole-grain goodness. Consider adding other ingredients as you plan your meal, including seeds, nuts, or vegetables.
Makes 6 Servings (serving size: 1 cup)
½ cup cracked wheat
1½ cups steel-cut oats
½ cup rye flakes
½ cup brown rice
¼ cup wheat germ
6½ cups liquid in any combination of plant-based milks or water
½ cup raisins
½ cup dates, chopped
1½ tablespoons vanilla
Pinch ground nutmeg
In a 3-quart or larger slow cooker, combine and stir all ingredients. Select lowest heat setting and longest time setting; let cook overnight and serve hot the following morning.
Nutrition (per serving): calories 400; fat 5g (saturated 1g); protein 13g; carbohydrate 80g; sodium 106mg
This recipe yields 4 cups of finished grain, actually a seed, that gives both a satisfying source of vegetable protein and a delicious, slightly nutlike flavor. Quinoa is tasty served either hot or cold.
Makes 3 Servings (serving size: about ½ cup)
1 cup quinoa
Pinch salt
1 teaspoon olive oil
2 cups water or Basic Vegetable Broth (page 185)
1. In a medium-size saucepan over high heat, bring water, salt, and oil to a boil. Add quinoa and stir until water returns to a hard boil. Reduce heat to low, cover, and cook for about 15 minutes or until liquid is absorbed and most of the quinoa has begun showing a circle-shaped halo.
2. Remove from heat and fluff with a fork. Cover and let stand 5 minutes. Serve plain or refrigerate for future use.
Nutrition (per serving): calories 225; fat 5g (saturated 1g); protein 7g; carbohydrate 39g; sodium 12mg
This recipe enhances the naturally nutlike flavor of quinoa. The addition of ground cardamom, if desired, creates a sweet-flavored spicy effect that goes well with salad side dishes.
Makes 6 Servings (serving size: about ½ cup)
2 tablespoons olive oil
½ medium onion, diced (about ⅓ cup)
3 garlic cloves, minced
1 carrot, finely chopped (about ½ cup)
1 cup quinoa
½ teaspoon pepper
1 teaspoon ground cardamom (optional)
½ teaspoon ground sage
2 cups Basic Vegetable Broth (page 185)
1 teaspoon salt
¼ cup raisins
¼ cup pine nuts, almonds, or pecans, lightly toasted, if desired
1. Heat oil in a saucepan over medium-high and add onions. Cook, stirring, until barely browned, about 3 minutes. Reduce heat to medium, add garlic and carrots, and cook, stirring, for 1 to 2 minutes.
2. Add quinoa, pepper, cardamom, and sage and cook, stirring constantly, for 2 to 3 minutes to coat and toast the quinoa.
3. Add broth and salt and bring mixture to a boil. Reduce heat to low, cover, and simmer 15 minutes or until all liquid is absorbed and the quinoa is tender.
4. Add raisins and stir gently. Cover and let stand for 2 to 3 minutes.
5. Add nuts, fluff with a fork, and serve warm.
Nutrition (per serving): calories 210; fat 10g (saturated 1g); protein 6g; carbohydrate 28g; sodium 398mg