VEGETARIAN RECIPES

VRG Home | About VRG | Vegetarian Journal | Books | Vegetarian Nutrition
F.A.Q. | Subscribe to Journal | Game | Vegetarian Family | Nutshell | VRG-News
Recipes | Travel | What's New | Bulletin Board | Veg Kids | Search | Links


Potato Power

by Jacqueline Dunnington


The humble potato has a long and unusual history. Scholars have
followed its global travels, scientists have probed its
properties, and gourmets have savored its tasty charms. The spud
has even perched on a royal head; Queen Marie Antoinette of
France wove potato plant blssoms into her hair during an era
when continental cooks were busy creating recipes featuring the
native-American spud.

The potato made its worldwide debut after the Spaniards
dis-covered the plant in Peru in the 1530s. Columbus also
encount-ered the tuber a few decades earlier. The ancient
Peruvian natives, Incas, named the 5,000 or so varieties of the
plant -- the "papa." Conquistadores brought the "papa" back to
Europe where it became a gourmet treat long before be-coming a
staple foodstuff. One of the ironies of history is that the
global potato crop is worth about a billion dollars today, which
makes it worth many times the price of gold and silver taken
from the Americas.  Europeans brough the spud to the United
States.

Botanically Potatoes are of the Solanum tuberosum family that
includes such plants as the tomato, eggplant, pepper, and
petunia. The sweet potato, and its cousins, are of the Ipomoea
batatas family that includes the morning glory.

The potato, an energy-packed complex carbohydrate, is an
excellent source of dietary fiber, vitamin C, potassium, and
other minerals. Not only is the friendly tuber easy on the
budget, it is a versatile and edible gem fit to be set on any
table. Enjoy the following potato recipes!


POTATO-VEGETABLE CHOWDER  (Serves 8)

A thick and glorious soup that welcomes the substitutions of a
creative cook. Produce a chowder as thick or thin as desired by
adjusting the liquid.

5 cups vegetable broth (water is fine, but 
     not as tasty)
1 cup tomato or vegetable juice
1 cup peeled tomatoes, cut in small pieces
1 cup carrots, chopped
1 cup green beans or yellow wax beans
1 cup onions, finely chopped
1 cup zucchin or yellow squash, thinly sliced
1 cup leek, chopped
2 cups unpeeled red potatoes, diced
1 cheesecloth bag of fresh herbs of choice    
     (parsley, basil, etc.)
2 teaspoons salt

Bring liquid to boil in a deep soup kettle. Add all vegetables
and seasonings. Turn down heat to simmer and partially cover the
pot. Simmer until vegetables are tender. Serve hot with crusty
whole wheat bread and a light fruit dessert.

Variation: Almost any vegetable but onions, tomatoes, and the
potatoes can be substituted for another vegetable. Don't use the
cabbage family because the flavor is too radically changed.
Green peas and baby lima beans are a great addition, as is 1/2
cup of corn kernels.

Total Calories Per Serving: 105   Fat: 1 gram


POTATO APPETIZERS
(Serves 10)

Delightful, easy-to-serve, appetizers

1 pound potatoes
2 Tablespoons olive oil
Salt and pepper to taste
1/2 cup chives or green onions, finely 
     chopped
1/2 teaspoon paprika
1/2 cup wheat germ

Peel and chop potatoes.  Place potatoes in a pot and cover with
water.  Boil until soft.

Mash cooked potatoes with oil, then add seasonings. Meanwhile,
heat oven to 375 degrees. Shape mix into 1-inch balls. Mix the
paprika and wheat germ together in a dish. Roll potato balls in
paprika and wheat germ mixture until coated. Place on oiled
baking sheet. Bake at 375 degrees for about 20 minutes. Let
stand on folded paper towels before serving with toothpicks.

Total Calories Per Serving: 77   Fat: 3 grams



POTATO AND RED ONION ROAST
(Serves 4)

A delight from the oven. Serve with a green bean salad and whole
wheat bread sticks.

4 pounds small red potatoes, halved but 
     unskinned
2 large red onions cut into 1/2-inch bits
2 Tablespoons olive oil
1 Tablespoon crushed dried parsley
1 Tablespoon crushed dried rosemary
Salt and pepper to taste

Preheat oven to 400 degrees. Coat uncooked potato halves and
onion bits in oil and seasonings. Spread in a deep-sided
roasting pan and roast for about 40 minutes. Turn the
onion/potato mixture several times while roasting until all
pieces are light brown.

Total Calories Per Serving: 471  Fat: 7 grams


POTATO SALAD SUPREME
(Serves 6)

Serve this salad with guacamole and crackers.

4 cups potatoes, chopped in 1/2-inch cubes
1 cup broccoli flowerets, steamed and cooled
1 cup peeled tomato wedges
1 cup celery, finely chopped
1/2 cup green onions, chopped
1 cup favorite salad dressing  (Nonfat or 
     low-oil works best.)
Seasonings to taste
1/2 cup pitted ripe olives, sliced

Mix all ingredients in a large bowl, saving olives for garnish.
Serves at room temperature for best flavor.

Total Calories Per Serving: 237  Fat: 7 grams


POTATO AND LEEK CASSEROLE
(Serves 4)

Serve with a tossed green salad with whole wheat croutons.

3 cups well-scrubbed leeks, cut into 1/2-inch 
     pieces
1/2 cup carrots, shredded
2 Tablespoons olive oil
Salt and pepper to taste
1 teaspoon powdered dry rosemary
1 cup vegetable broth
2 pounds unpeeled red potatoes, sliced in 
     thin rounds
1/4 cup parsley or chives (or mixed), finely 
     chopped

Preheat oven to 375 degrees. In deep skillet, coat leeks and
carrots with olive oil. Cover and simmer over low heat until
soft. Add seasonings. Mix well. Layer a well-oiled 2-1/2- to
3-quart casserole (with cover) with 1/3 of the potatoes, then
1/2 the seasoned vegetables. Repeat and finish with last 1/3 of
potatoes. Pour broth evenly into casserole. Cover and bake for
50 minutes covered at 375 degrees. Uncover and bake for another
10 minutes. Garnish with parsley and chives.

Variation: Substitute carrots with zucchini if desired. Half of
leek can be finely chopped yellow onions.

Total Calories Per Serving: 290  Fat: 7 grams


POTATO-STUFFED GREEN PEPPERS
(Serves 4)

This dish is great with corn on the cob.

4 large green bell peppers
1/2 cup onions, finely chopped
1/2 cup red peppers, finely chopped
2 Tablespoons olive oil
Salt and pepper to taste
1 Tablespoon dried crumbled chives
2 cups mashed potatoes
2 cups tomato sauce

Preheat oven to 350 degrees. Slice away pepper tops below stems.
Remove seeds and interior spines. Gently parboil peppers about 5
minutes. Drain upside down. Set peppers aside.

Saute onions and red pepper in oil until soft. Add seasonings
and mix well into mashed potatoes. Carefully stuff peppers, set
them in a deep- sided baking dish. Pour tomato sauce around base
of peppers. Bake at 350 degrees for about 20 minutes covered.
Uncover, and bake 5 minutes longer.  Serve warm.

Total Calories Per Serving: 197  Fat: 8 grams

Jacqueline Dunnington is a freelance writer from Santa Fe, New
Mexico.

_____________________________________________________________

This article was originally published in the September/October 1993
issue of the _Vegetarian_Journal_, published by:

      The Vegetarian Resource Group
      P.O. Box 1463
      Baltimore, MD  21203
         (410) 366-VEGE


For questions or comments on this article, please contact Brad
Scott at brad@vrg.org. This article may be reproduced for
non-commercial use intact or with credit given to The Vegetarian
Resource Group.  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.

Brad Scott                brad@vrg.org
The Vegetarian Resource Group / Vegetarian Journal
PO Box 1463, Baltimore, MD 21203          (410) 366-VEGE



VRG Home | About VRG | Vegetarian Journal | Books | Vegetarian Nutrition
F.A.Q. | Subscribe to Journal | Game | Vegetarian Family | Nutshell | VRG-News
Recipes | Travel | What's New | Bulletin Board | Veg Kids | Search | Links


The Vegetarian Resource Group Logo 1996-2014 The Vegetarian Resource Group
PO Box 1463, Baltimore, MD 21203
(410) 366-8343   Email: vrg@vrg.org

Last Updated
August 30, 2000

Graphic design by Leeking Ink


The contents of this web site, 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.

Any pages on this site may be reproduced for non-commercial use if left intact and with credit given to The Vegetarian Resource Group.

Web site questions or comments? Please email vrg@vrg.org.