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Veggie delight

By on February 27, 2010
Photo © Elena Derevstova
 
Is your family vegetarian? Here are two simple recipes that everyone will love.  Light, tasty and low in calories, it is a hearty meal by itself. Being a working mom, cooking healthy for a family of four vegetarians is no easy task.  To make sure I don’t run out of ideas, I always keep a stock of these light and quick-to-pepare meals in my recipe collection. Anyone who has travelled to the Mediterranean countries knows that there is a wide array of non-meat yet filling dishes especially in the south. Nutritionists have studied for the last twenty years that the use of olive oil, a mono-unsaturated fat, helps to stimulate the body’s production of high-density lipoprotein which helps the body limit the buildup of elements that block arteries causing heart disease.  Mediterranean cuisine is not only low in calories; it  can be prepared in a jiffy … with the help of magic spices which your cupboard should not be without.  Bon appetit!

SPRING VEGETABLE SOUP
Directions
1.   Cut onions and sauté in olive oil until light brown.
2.   Add tomatoes, potatoes, string beans, celery, basil leaves and cauliflower.
3.   Pour broth on the mixture and allow to boil until tender.
4.   Gradually add the paprika powder while stirring.
5.   Add salt and pepper to taste.   Put in soup bowls and top with grated parmesan cheese before serving. Serve with a slice or two of whole wheat bread as desired.  Serves 4.

Ingredients
• 2 medium-sized onions
• 1 bunch of cauliflower cut in bite-sizes
• 1 or  2 finely diced potatoes
• 1 stalk celery
• 1 teaspoon parsley
• 1/2 teaspoon rosemary
• 5 string beans
• 2 fresh tomatoes

• 1/2 teaspoon basil leaves
• 1 tablespoon extra  virgin olive oil
• 2 cups vegetable broth
• 1/2 teaspoon sweet paprika powder
• Grated parmesan cheese
• Salt and pepper to taste

MASHED POTATO
Directions
1. Boil potatoes until tender.
2. Pour cold water to make peeling easy.
3. Transfer the peeled potatoes in a bowl & mash with fork.
4. Blend in rock salt, olive oil and a dash of pepper.
5. Tuck lettuce leaves on the side, top with capers & serve warm.

 Ingredients
 • 4 or 5 medium-sized organic potatoes
 • 1/2 teaspoon rock salt
 • 2 tablespoons extra virgin olive oil
 • lettuce leaves
 • 2 teaspoons capers

Have you got a recipe to share?  Send it to info@tokyofamilies.com

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