Vegetarian side dishes: Four recipes

As posted on Yahoo by Chatelaine – Mon, 30 Jan, 2012 12:00 PM EST

Nutty tomato and spinach stew

1. Heat a large frying pan over medium. Add 1 tbsp oil, then 1 chopped onion. Cook until soft, about 3 min. Stir in a drained 796-mL can diced tomatoes, 2 minced garlic cloves, 1/2 tsp each thyme and red pepper flakes. Cook about 5 min. Stir in 2 tbsp peanut butter and 1/4 tsp salt. Add a 227-g pkg fresh spinach, coarsely chopped. Cook until wilted. Serves 4.

Per serving: 128 calories, 5 g protein, 13 g carbs, 8 g fat, 3 g fibre, 397 mg sodium.

Jalapeno pan fries

1. Boil a medium pot 1/3 full of water. Peel and cut 4 medium yellow potatoes into 1/2-in. sticks. Boil 5 min. Drain well and pat really dry. Heat a large non-stick pan over medium-high. Add 2 tbsp vegetable oil, then potatoes. Fry, pressing them against the pan to brown, about 10 min. Add 2 chopped green onions, 1 seeded and diced jalapeno and 1/4 tsp salt. Cook 3 more min. Serves 4.

Per serving: 215 calories, 4 g protein, 36 g carbs, 7 g fat, 3 g fi bre, 153 mg sodium.

Black-eyed peas with feta

1. Whisk 2 tbsp lemon juice with 2 tbsp olive oil, 1 minced garlic clove and 2 tsp lemon zest in a medium bowl. Drain and rinse a 540-ml can black-eyed peas. Stir into dressing along with 3 tbsp crumbled feta and 1 tbsp chopped parsley. Serves 4.

Per serving: 164 calories, 6 g protein, 16 g carbs, 9 g fat, 4 g fi bre, 358 mg sodium.

Spicy eggplant sauté

1. Dice 4 Japanese eggplants. Heat a large non-stick frying pan over medium-high. Add 2 tbsp vegetable oil, then eggplant. Cook, stirring occasionally, until eggplant is tender, 6 to 7 min. Stir in 2 tbsp oyster sauce, 2 tsp chili-garlic sauce and 2 tsp rice vinegar until evenly coated. Serves 4.

Per serving: 107 calories, 1 g protein, 11 g carbs, 7 g fat, 3 g fi bre, 263 mg sodium.


Great dishes! Have you had any other vegetarian dishes that are not listed here?