Athens Regional Health System
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Healthy Vegetarian Recipes

Bean and Spinach Burritoes
Black Bean Chili
Brazilian Black Beans
Confetti Rice
Corn and Tomato Pasta
Marinara Sauce
Tuscan White Beans

Bean and Spinach Burritoes

1 pkg. frozen chopped spinach, thawed and drained
2 cans black beans, drained and rinsed
2 packages reduced salt taco seasoning
1 lg. jar baby-food carrots
Tortillas
Reduced-fat mozzarella cheese fat-free sour cream
Taco sauce or salsa, tomatoes, onions, black olives, lettuce to taste

Place all ingredients in non-stick skillet. Heat through and simmer for 10 minutes. Assemble burritos as usual, with 1 ounce of cheese. Makes 8 burritos. Vitamin-packed, quick dinner! Reheats well.


Black Bean Chili

4 cans black beans, rinsed and drained
1 medium yellow onion, finely chopped
2 tablespoons minced garlic
1-teaspoon salt
2 - 3 tablespoons chili powder
2 teaspoons cumin powder
2 tablespoons fresh oregano or 2 teaspoons dried
½ - 1-teaspoon cayenne pepper
½ teaspoon freshly ground black pepper
1 small or ½ large green bell pepper, finely chopped
2 stalks celery, finely chopped
1-cup fresh or frozen corn
1 cup shredded carrots
2 28-ounce cans crushed tomatoes
3 cups cooked brown rice

Sauté green pepper, celery, onion, and garlic in large pot. Add remaining ingredients (the rice should already be cooked). Stir well, heat and let simmer for at least an hour. Watch and add water if necessary. This freezes and reheats well. Eat as chili. Put over chips for nachos. Roll in a (gluten-free) tortilla for a burrito. 16 servings


Brazilian Black Beans

1-tablespoon olive oil
1 large onion, chopped
2 cloves garlic, minced
2 stalks celery, finely chopped
2 cans black beans
½ cup red wine
1 bay leaf
¼ teaspoon pepper
1 orange, halved
1 can crushed tomatoes

Sauté onion, garlic, and celery in oil in large pot. Add remaining ingredients and simmer for at least an hour. It gets better the longer it simmers. Add more water if necessary. Remove the orange before serving. Good over rice!


Confetti Rice

1 cup brown rice, cooked (3 cups)
1 small onion, chipped
1 cup mixed dried fruit bits
1/3-cup peanuts
1/3 cup sunflower seeds
1/3-cup sesame seeds
¼ to ½ teaspoon ground cloves

Sauté onion, fruit, nuts and seeds in a little oil until onion is clear. Mix onion mixture and all other ingredients well. This is great with navy beans and greens or a salad. Try it, no matter how strange it sounds!


Corn and Tomato Pasta

1 square pkg. frozen corn
1 Tbls. olive oil
1 small onion, chopped
1 clove garlic, minced
2 14-ounce cans crushed tomatoes
1 large jar baby-food carrots
1 tsp. Tarragon
Hot, cooked vermicelli or other pasta. (You can use non-gluten pasta, such as corn or quinoa.)

Sauté first 4 ingredients until onion clear. Add tomatoes, carrots and tarragon. Simmer 10 minutes. Serve over 1 cup vermicelli with 2 oz. reduced-fat mozzarella. Makes 5 servings.
2-½ starch, 1 veg, 2 meats


Marinara Sauce

1-tablespoon olive oil
½ medium yellow onion, finely chopped
2 tablespoons minced garlic
1 tablespoon chopped fresh parsley or 1 teaspoon dried
1-tablespoon fresh oregano or 1 teaspoon dried
1 tablespoon finely chopped fresh basil, or 1 teaspoon dried
1-tablespoon honey
½ teaspoon freshly ground black pepper
1 teaspoon freshly squeezed lemon juice, or more to taste
2 28-ounce cans crushed tomatoes
1 4-ounce jar baby-food carrots

In large heavy pot, sauté onion and garlic in oil until onions are translucent. Add remaining ingredients and stir often until mixture is warm. Lower heat and simmer for at least 20 minutes, stirring often.

Good on pasta, on toast or pizza crust with cheese, over chicken or tofu for "Parmesan".


Tuscan White Beans

2 teaspoons canola or olive oil
1 cup chopped onion
1 tablespoon chopped fresh or 1 teaspoon dried rosemary
2 (15 ounce) cans white beans, rinsed and drained
1 cup dry white wine
1 teaspoon grated lemon rind
¼ teaspoon black pepper
½ cup minced fresh parsley

Sauté onion and rosemary in oil until onion is clear. Add beans, wine, rind and pepper; simmer 30 minutes or until thick. Stir in parsley. Very good plain or over rice. (7 - ½ cup servings.)

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