Here are a few of the Vegetarian Entrees recipes that are recommended by Doc. Sampson.

Mediteranean Lentil Salad

This easy to prepare Mediterranean-style recipe makes a great side salad or a perfect vegetarian lunch or dinner. It provides you with a wealth of vitamins and minerals including 220% of the daily value (DV) for vitamin K, 135% DV for vitamin C, 107% DV for molybdenum and 79% DV for vitamin A. Enjoy! Healthy Cooking Tips: If you want to roast your bell peppers yourself, preheat broiler on low and place peppers on sheet pan on rack in middle of the oven. Roast peppers under broiler until blistered on all sides. Do not coat with oil. Peppers roast very well dry. Place in a bowl and cover for about 10 minutes. This will make it easier to peel. Peel and chop. ...

Prep and Cook Time: Prep: 20 min; Cooking: 25 min; Chill: 1 hr

Ingredients:

• ¾ cup dried green lentils, (you want to end up with 2 cups cooked)
• 2 cups water
• 3oz canned/jar roasted bell peppers (or you can roast yourself), chopped
• 2 TBS finely minced onion
• 2 medium cloves garlic, pressed
• ½ cup chopped fresh basil
• 1/3 cup coarsely chopped walnuts
• 3 TBS balsamic vinegar
• 1 TBS fresh lemon juice
• 2 TBS extra virgin olive oil
• * optional 1 bunch young dandelion leaves or arugula, chopped
• salt & cracked recipeli pepper to taste

 

Directions:

1. Wash lentils, remove any foreign matter, and drain.
2. Combine lentils, 2 cups lightly salted water in medium saucepan. Bring to a boil. Reduce heat, and cook at low temperature for about 20 minutes, or until lentils are cooked but still firm. Cook gently so lentils don't get mushy. When done, drain any excess water, and lightly rinse under cold water. Continue to drain excess water.
3. Mince onion and press garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
4. Place lentils in a bowl and add peppers, onion, garlic, basil, walnuts, vinegar and 2 TBS olive oil. Season with salt and pepper to taste. Marinate for at least 1 hour before serving.
5. Toss dandelion or arugula with 2 TBS olive oil, 1 TBS lemon juice, salt and pepper. Serve on plate with lentils.

Serves 4

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Tan Tan Noodles

This flavorful and interesting noodle recipe gives you a very quick and easy way to enjoy the healthy benefits of buckwheat.

 

 

 

Prep and Cook Time: Prep and cooking time: 15 minutes

Ingredients:

• ¼ lb Soba noodles
• ½ cup minced scallion
• Sauce
• 2 TBS peanut butter
• 2 TBS rice vinegar
• 1½ TBS soy sauce
• 1 TBS honey
• 2 medium cloves garlic, chopped
• 2½ TBS minced or grated fresh ginger
• 2 TBS water
• pinch cayenne to taste
• Salt and white pepper to taste

 

Directions:

1. Bring lightly salted water to a boil and cook soba noodles according to package instructions.
2. While water is coming to a boil, blend sauce ingredients together in a blender and minced scallion.
3. Drain noodles, and toss with sauce and scallion.

Serves 4 as side dish

 

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Primavera Verde

This festive, colorful dish is an excellent way to enjoy the nutrients from a variety of vegetables. The vegetables you use are only limited by your imagination; it’s a great way to use whatever you have in your refrigerator. And the variety of vegetables provides an excellent source of vitamins A, K and C. Enjoy!

 

Prep and Cook Time: 50 minutes

Ingredients:

• 1 medium onion, quartered and sliced thin
• 1 small red bell pepper, cut in thin1inch strips
• 1 medium carrot cut in very thin sticks 1½ inches long
• 1 bunch thin asparagus cut 1½ inches long, discard bottom fourth
• 1½ cup zucchini or summer yellow squash, cut in thin 1inch strips.
• 6 medium cloves garlic, chopped
• 1 15oz can diced tomatoes, with juice
• 1 TBS + 1/4 cup vegetable broth
• 1 cup fresh basil, chopped
• 3 TBS fresh sage, minced
• 1 cup fresh parsley, minced
• 3 TBS fresh oregano, minced
• salt & recipeli pepper to taste
• 4 oz whole grain linquini pasta
• 4 oz Chevre goat cheese (optional)

 

Directions:

1. Bring salted water to a boil for pasta.
2. Chop onion and garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
3. Chop remaining vegetables
4. Heat 1 TBS broth in medium stainless steel skillet. Healthy Sauté onion in broth over medium heat stirring frequently for 3 minutes. Add vegetables in order given, waiting about 1 minute between each.
5. Add tomatoes, broth and simmer for another couple minutes, until vegetables are barely tender, about 10 minutes. If needed, you can add a touch more liquid to keep moist. Add minced herbs. Season with salt and pepper.
6. While vegetables are simmering cook pasta, according to package instructions and strain through colander.
7. Toss pasta with vegetable mixture and top with goat cheese if desired.

Serves 6