VEGETARIAN RECIPES

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Mix Things Up

by Lisa Rivero


Document Sections:

Introduction

Have you ever found yourself in any of these situations?

The solution? Pre-measured, pre-packaged mixes that you can put together with few ingredients and minimal hassle. By making your own mixes, you can control the quality of ingredients. You can also control fat and salt content.

Dry mixes will keep well for several weeks; so have a variety on hand for last minute meals or snacks. Just be sure to package them carefully in air-tight jars or bags.

Dry Mix Recipes

All the following mixes can be prepared quickly. If you'd like to make them all, you'll need only an hour or two. Many of the ingredients are probably in your pantry already.

CINNAMON RAISIN APPLE MUFFIN MIX
(Makes 12 muffins)

A fast after-school snack.

2 cups whole-wheat pastry flour or unbleached all-purpose flour
1 teaspoon ground cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup raisins

Whisk together first six ingredients and store in an airtight container. Package raisins separately.

Attach these instructions: To prepare, preheat oven to 350 degrees. Mix together 1 cup apple juice, 1/2 cup applesauce, and 2 Tablespoons canola oil. Add dry ingredients and raisins and stir until just combined. Spoon into lightly oiled muffin tins, and bake for 20 to 25 minutes, or until middle is done.

Total Calories Per Muffin: 128
Fat: 3 grams

VEGETABLE DIP MIX
(Serves 12 -- Prepared dip makes about 1-1/2 cups)

Keep an unopened aseptic carton of silken tofu in the refrigerator for an almost instant cold dip to serve with veggies or fat-free crackers.

2 Tablespoons dried parsley flakes
1 Tablespoon plus 1 teaspoon dried minced onion
1 teaspoon garlic powder
1/2 teaspoon dried dill or dried basil (optional)
1/2 teaspoon salt
1/8 teaspoon black pepper

Store ingredients in an airtight jar or plastic bag. (If you'd like, you can grind them first in a blender or spice grinder.)

Attach these instructions: To prepare, blend Vegetable Dip Mix with 10.5 ounces chilled soft silken tofu and 1 to 2 Table-spoons vinegar or lemon juice.

Total Calories Per 2 Tablespoons Serving As Prepared: 16
Fat: 1 gram

MACARONI AND TVP SKILLET MIX
(Serves 4)

This quick dish will please children and adults alike.

1-1/2 cups dry elbow macaroni
1 cup dry texturized vegetable protein (TVP)
3 Tablespoons dried minced onion
2 Tablespoons dried parsley
1 teaspoon dried oregano
1 teaspoon dried thyme
1/2 teaspoon salt

Combine all ingredients, and store in an air-tight jar or plastic bag.

Attach these instructions: To prepare, pour one 28- ounce can tomatoes with juice into a large skillet or saucepan. Crush the tomatoes, add 2 cups water, and bring to a boil. Add Macaroni and TSP Skillet Mix. Simmer, covered, for 15 minutes, or until macaroni is tender, stirring occasionally to prevent sticking. Add more water if necessary. If you'd like, add 1 cup frozen peas during the last five minutes of cooking.

Total Calories Per Serving As Prepared: 268
Fat: 2 grams

LONG-GRAIN AND WILD RICE MIX
(Serves 5)

Serve as a side-dish, or as a main dish surrounded by steamed vegetables.

1 cup long-grain brown rice
1/2 cup wild rice
1 Tablespoon dried parsley
2 teaspoons Spike or other all-purpose seasoning
1 teaspoon dried thyme
1/4 to 1/2 teaspoon salt (optional)

Mix ingredients and store in an air-tight container.

Attach these instructions: To prepare, bring 3-1/4 cups water to boil in a medium saucepan. Add Rice Mix, cover, and simmer for 50 minutes. Remove from heat, and wait 10 minutes before fluffing with a fork.

Total Calories Per Serving: 194
Fat: 1 gram

SAUCEPAN STUFFING MIX
(Serves 5)

Dress up an otherwise ordinary meal with this fast, flavorful stuffing.

Six 1-1/2-ounce slices of whole-grain bread, cubed, and dried in a 250 degree oven for 45 to 60 minutes
1/3 cup pecans, chopped
2 Tablespoons dried parsley flakes
2 teaspoons poultry seasoning
1/2 teaspoon dried rosemary
1/2 teaspoon dried ground fennel seed
1/4 teaspoon salt (optional)

Combine all ingredients and store in an airtight container.

Attach these instructions: To prepare, heat 1 cup water to boiling in a large saucepan. Remove from heat, and add stuffing mix. Stir well, and add a bit more water if necessary to make the stuffing barely moist without being mushy. Return to heat, cover tightly, and steam on low heat for 10 minutes. Fluff with a fork before serving.

Total Calories Per Serving: 186
Fat: 7 grams

BURGER MIX
(Makes 8 patties)

Serve on a bun with your favorite condiments.

1 cup dry garbanzo beans, ground to a flour in a coffee grinder or high-powered blender
1 cup rolled oats, ground to a flour in a blender or food processor
1/2 cup short-grain rice, ground to a flour in a coffee grinder or blender
1/4 cup sesame seeds
2 Tablespoons dried parsley flakes
1 Tablespoon dried, grated lemon peel
1/2 teaspoon garlic powder
1/2 teaspoon salt

Combine all ingredients and store in an airtight container.

Attach these instructions: To prepare, stir together Burger Mix and 1- 2/3 cups water. Allow mixture to stand for 15 minutes. With wet hands, form mixture into 8 patties. The patties will be quite moist, but they will firm up as they cook. Cook the patties on a lightly oiled non- stick skillet until browned on both sides (turn once).

Total Calories Per Patty: 200
Fat: 4 grams

CAROB DATE BROWNIE MIX
(Makes 16 large brownies)

These moist and chewy brownies are sweetened with dates. Serve them warm from the oven with a cold glass of soy milk or almond milk.

1-1/2 cups whole-wheat pastry flour or unbleached all- purpose flour
1/4 cup carob powder
1 Tablespoon instant grain beverage powder
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
8 ounces pitted dates

Sift together first five ingredients. Store in an air-tight container. Store dates separately in an air-tight container or in the original package.

Attach these instructions: To prepare brownies, preheat oven to 350 degrees. In a blender or food processor, blend 2 cups vanilla soy milk and dates until almost smooth (small chunks of dates are okay). Set aside. Pour flour mixture into a mixing bowl. Add date mixture, and stir well to combine. Spread evenly in a lightly oiled 9" X 13" baking pan. Bake for 20 minutes, or until middle is done. Cut into 16 brownies.

Total Calories Per Brownie: 114
Fat: 1 gram

About This Article and the VRG

This article originally appeared in the January/February 1995 issue of the Vegetarian Journal, published by:
The Vegetarian Resource Group
P.O. Box 1463
Baltimore, MD 21203
(410) 366-VEGE
WHAT IS THE VEGETARIAN RESOURCE GROUP?

Our health professionals, activists, and educators work with businesses and individuals to bring about healthy changes in your school, workplace, and community. Registered dietitians and physicians aid in the development of nutrition-related publications and answer member and media questions about vegetarian diets. The Vegetarian Resource Group is a non-profit organization. Financial support comes primarily from memberships, contributions, and book sales.

The contents of this article, as with all The Vegetarian Resource Group publications, is not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional.

This article may be reproduced for non-commercial use intact and with credit given to The Vegetarian Resource Group.



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