Vegetarian Recipes
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Tortilla-Black Bean Casserole
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2 cups Onion, chopped
1 1/2 cups Green Pepper, chopped
1 14 1/2 oz can Tomatoes, chopped, but not drained
3/4 cup Picante sauce or salsa
4 oz can chopped Jalapenos (optional)
4 cloves Garlic, minced
1 tsp. ground Cumin
2 15 oz cans Black or Red Kidney Beans, drained
12 (6") corn Tortillas
2 cups shredded low fat Monterey Jack cheese
2 medium Tomatoes, sliced (optional)
2 cups shredded Lettuce (optional)
sliced Green Onion (optional)
sliced pitted ripe Olives (optional)
1/2 cup reduced calorie Sour Cream or plain Yogurt (optional)
In a large skilled, combine onion, green
pepper, undrained tomatoes, Picante sauce, jalapenos, garlic and cumin. Bring to a boil,
reduce heat. Simmer, uncovered, for 10 minutes. Stir in beans.
In a 13" x 9" x 2" baking dish, spread 1/3 of the bean mixture over the
bottom of the pan. Top with half of the tortillas, overlapping as necessary, and half of
the cheese. Add another 1/3 of the bean mixture, then remaining tortillas and bean
mixture. Cover with foil and bake at 350 degrees for 30-35 minutes or until heated
through. Sprinkle with remaining cheese and let stand 10 minutes.
If desired, top with tomato slices, lettuce, green onion, and olives. Cut into squares to
serve. If desired, serve with sour cream or yogurt.
Makes 10-12 side dish servings or 6-8 main dish servings.
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Nutrition information per side dish
serving: 232 calories, 6 g fat, 14 mg chol, 16 g protein, 35 g carbohydrates, 586 mg
sodium, 7 g fiber
Additional information: This recipe is also great with substitutions. Try flour
tortillas for corn tortillas and add chopped vegetables, such as celery and carrots when
sautéing onion. You can also cut the amount of cheese in half and no one will ever
notice!
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Baba
Ghanoush
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1 medium eggplant
1/4 cup Tahini
2 T lemon juice
3 garlic cloves, pressed (less if you like less garlic)
1/4 cup minced parsley, optional
1/2 tsp salt
2 scallions, finely chopped, optional
1 T olive oil
Wash eggplant and pierce entire vegetable with a fork. Place eggplant on baking sheet and
bake in 350 degree oven for 1 hour or until soft. Let cool then cut it in half and scoop
out flesh into medium size bowl. Add remaining ingredients and mix well. Chill.
Serve with pita bread and enjoy!
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