Vegetarian Recipes for Spring

Spring SpinachSalad

10 oz fresh spinach; washed thoroughly,stemmed and torn in pieces
2 c strawberries; halved or sliced
2 kiwi fruit; peeled and sliced
2 wine vinegar
5 part-skim ricotta cheese
1 tb plain nonfat yogurt
1/2 ts dried herb of your choice (basil; tarragon; or use 2tsps. fresh herbs)
1 pepper

Prepare the spinach, strawberries and kiwifruit in a large salad bowl or
individual salad bowls. Combine the remaining ingredients in a blender or
food processor; purée until smooth without a trace of graininess, and serve
with the salad.

Spring Vegetable Pie

1 c all-purpose flour
1/4 ts salt
1/2 chilled stick margarine; cut
– into pieces
2 tb cold water
1 tb corn oil
1 c chopped onions
1/2 c chopped carrot
1/2 c chopped red bell pepper
1 c chopped zucchini
2 tb minced scallion
1 tb minced garlic
1 c sliced mushrooms (about 1/4
– pound)
2 tb minced fresh parsley, or 2
1 tb minced fresh dill, or 1/4
1 ts salt
1/8 ts cayenne
2 1/2 c extra-firm silken tofu;
1/2 c soy milk
2 tb cornstarch dissolved in 2 tb soy milk

To make the crust, combine the flour and salt in a food processor, then add
the margarine and process using on/off pulses until the mixture is crumbly.
Slowly add enough water, pulsing the processor, to form a soft dough. Form
the dough into a ball, and flatten to a disc. Wrap the dough in plastic wr
ap and refrigerate for 30 minutes. Preheat the oven to 375 degrees. Roll
the dough out on a lightly floured surface and fit into a 9-inch tart pan o
r pie plate. Trim and flute the edges. Line the crust with aluminum foill
, and fill with dried beans. Bake for 10 minutes, or until the crust is se
t. Discard the foil and beans. Continue baking until the crust is light b
rown, 8 to 10 minutes longer, and remove from the oven. Keep the oven on.
To make the filling, heat the oil in a large saucepan over medium heat. Ad
d the onions, carrot, and bell pepper. Cover and cook 5 minutes, stirring
occasionally, until the vegetables begin to soften. Add the zucchini, scal
lion, garlic, and mushrooms and continue cooking 3 minutes, stirring occasi
onally. Add the parsley, dill, salt, cayenne, tofu and soy milk and contin
ue cooking 2 minutes to blend the flavors. Stir in the cornstarch mixture.
Pour the filling into the crust and bake for 30 minutes.

Avocado Spring Roll

4 WonTon Wrappers
1 Carrot-peeled and julienne
1 Zucchini-discard seeds and julienne
1 Yellow Squash-discard seeds and jullian
1/4 Napa Cabbage-chiffonade
1/4 bn Cilantro-chopped
1 Rice Wine Vinegar
1 Sesame Oil
1 Soy Sauce
1 Sesame Seed; toasted
Salt and Fresh Black Pepper; to taste

In a stainless-steel bowl, mix all ingredients and season.
Let the mixture marinate for about 10 minutes.
Strain off excess liquid.
Divide into equal portions and roll in wonton wrappers.
Fry them at 325° in a deep fryer or pan fry and place in a 350° oven for 10

Chile PepperSpring Greens
2 lb kale or spring greens chopped
4 tb vegetable stock or water
2 tb peanut oil
1 md onion; finely chopped
1 md tomato; peeled and finely chopped
1 chile pepper; deseeded and finely chopp
4 tb ground peanuts
2 ts fresh lemon juice
salt and pepper
Put the kale or chopped greens into a large saucepan, add the stock or wate
r and cook gently, covered, for 10 minutes until tender.
Meanwhile, in a medium frying pan, heat the peanut oil and gently saute the
chopped onion, tomato and chile pepper for 2-3 minutes.
Place the sauteed onion mixture on the greens, but do not stir it in. Seaso
n. Sprinkle the ground peanuts on top. Cover and steam gently for a further
10 minutes.
Add the lemon juice, check the seasoning and serve immediately.

Spring Vegetable Pizza

1 ts olive oil
2 c thinly sliced leek; (about 2 large)
1 1/2 sliced asparagus; (about 1 pound)
1 1/2 ts chopped fresh or 1/2 teaspoon dried
1/4 ts salt
1/4 ts black pepper
3 c torn spinach
1 italian cheese-flavored pizza crust
1/4 c goat cheese; (2 ounces)

1. Preheat oven to 450ø.

2. Heat oil in a nonstick skillet over medium-high heat. Add leek and
asparagus; saut, 5 minutes or until lightly browned. Stir in sage, salt,
and pepper.

3. Arrange spinach over crust; leave a 1-inch border. Top with leek
mixture; sprinkle with cheese. Place on a baking sheet. Bake at 450ø for
10 minutes. Yield: 4 servings (serving size: 2 slices).


1/4 lb baby carrots
1/2 lb fresh green beans
as slender as possible
1/2 lb snow peas
8 sm red potatoes; up to 10
1 cauliflower
1 sm yellow summer squash; (1 to -2)
1/2 lb asparagus pencil thin if possible
2 garlic; minced, up to 3
1/4 c extra virgin olive oil
1 ts salt
black pepper; to taste
4 tb mayonnaise; (optional), up-to 5
Minced fresh basil
Minced fresh tarragon
Minced fresh marjoram
Minced fresh dill
Minced fresh chives
1/2 c fresh lemon juice
The ideal vegetables for this salad are the most angelic: miniature squash,
baby carrots, slender green beans, flat snow peas, pencil-thin asparagus,
etc. So use the loveliest vegetables you can find. Also, feel free to
make substitutions as necessary. This is a very flexible recipe.

The salad can be assembled a day in advance. Just hold off on adding the
lemon juice until shortly before serving. (If the vegetables sit too long
in an acidic substance, their colors will fade.)

Preparation time: about 45 minutes, plus time to chill. Yield: 5 or 6

1) Prepare the vegetables: Trim both ends of the carrots, green beans, and
snow peas. If desired, cut them in half. Or leave them whole. Halve the
potatoes, separate the cauliflower into 1-inch pieces, and slice the
squash. Snap off and discard the coarse lower ends of the asparagus. Cut
off the tips, and slice the middle parts into 1 1/2-inch pieces.

2) Steam the potatoes until just tender, about 10 to 15 minutes. While
potatoes are cooking, place the garlic and olive oil in a large bowl. When
the potatoes are done, transfer them – still hot – to the bowlful of garlic
and oil.

3) Steam the carrots, cauliflower, and green beans together until just
tender, for about 8 to 10 minutes. Refresh under cold water, drain well
and transfer to the bowl.

4) Steam together the asparagus, snow peas, and squash until just al dente.
(This will take less than 5 minutes.) Add to the rest of the vegetables,
and mix gently.

5) Add remaining ingredients, except for the lemon juice, and stir again.
Cover tightly and chill until very cold.

6) Stir in the lemon juice within about 15 minutes of serving time.

Spring Soup

2 Onions, Cut In Half And Thinly Sliced
2 Leeks, Washed And Thinly Sliced; white part only
2 Scallions; chopped
2 Garlic; crushed
2 Minced Fresh Ginger
9 c Water
1/4 Soy Sauce
Freshly Ground Black Pepper to taste
Ground Cayenne

Place the onions, leeks, scallions,garlic, and ginger in a large soup
pot with 1 cup of the water. Cook, stirring over medium heat for 5
minutes. Add the remaining ingredients, reduce the heat to low, cover, and
cook for another 55 minutes to allow flavors to blend.
Variation: For a heartier soup, add 2 potatoes, peeled and cut into
chunks, when you add the remaining ingredients.

From The New McDougall Program For Maximum Weight Loss by John A McDougall
MD. Recipes by Mary McDougall. (see links for Dr. McDougal web page)

Spring Vegetable Cobbler

2 sm zucchini
cut into 1-1/2″ pieces
2 sm yellow crookneck squash
cut into 1-1/2″ pieces
1 red bell pepper
cut into 1-1/2″ pieces
4 baby carrots; cut in half
8 lg mushrooms; cut in half
1/2 lb broccoli cut into individual florets
2 md potatoes peeled and quartered
2 c Bechamel Sauce
2 tb butter
1 lg onion; coarsely chopped
4 garlic; minced
1/2 c dried lentils
1 ts kosher salt
2 tb fresh tarragon
1/4 ts white pepper
Cheddar Biscuits:
2 c flour
plus flour for dusting
1 ts kosher salt
2 ts baking powder
1 tb fresh tarragon
3 oz cheddar cheese; grated
3/4 c milk
3 tb butter; melted

Preheat oven to 375 degrees. Place in a 1-quart saucepan and cover with water. Bring to a
boil. Reduce heat and simmer until easily pierced with a knife (20 to 25

Place potatoes and Bechamel Sauce(see below) in a blender, food processor, or food mill,
and puree.

Heat butter in a large skillet. Saute onion and garlic for 5 minutes. Add zucchini, squash,
pepper, carrots, mushrooms, broccoli, lentils, bechamel-po tato mixture, salt, tarragon, and
pepper. Toss to combine. Pour mixture into a 3-quart casserole. Place Cheddar Biscuits over
mixture. Bake until top is golden brown and vegetables are hot (about 1 hour).

For each serving, top a generous scoop of vegetables with one or two biscuits. To prepare
Cheddar Biscuits, sift together flour, salt, baking powder, and tarragon into a 3-quart mixing
bowl. Toss cheese with dry ingredients.
Stir together milk and 2 tablespoons of the melted butter. Gently stir milk-butter into dry
ingredients, mixing only until combined. Place dough on a lightly dusted work surface and pat to 1/2 inch thick. Cut into 2-inch roun ds. Place biscuits on casserole and brush with remaining melted butter.

Bechamel Sauce

2 tb butter
3 tb flour
1 1/3 c vegetable broth
1/2 ts kosher salt
1/4 ts white pepper
1/4 ts nutmeg
Melt butter in a 1-quart saucepan over low heat. Whisk in flour, stirring t
o combine. Cook 2 to 3 minutes. Gradually add vegetable broth, whisking con
stantly until thickened. Season with salt, pepper, and nutmeg. Cook over lo
w heat for 5 minutes.

Spring Green OnionSoup

4 c potatoes, chopped
1 1/2 c celery, chopped
2 bn green onions, chopped
2 tb oil
2 vegetable bouillon cubes
3 ts tamari
3 ts parsley
1 ts liquid sweetener
1 1/2 ts paprika
1 ts sea salt
1 ts dill weed
1 ts thyme
1 cayenne pepper, dashes
1 sea kelp, several dashes
1/2 ts vegetable broth powder
2 1/2 c water or stock

Steam the green onions and celery until tender. In a large frying pan,
saute the green onion in oil for 1-2 minutes, then add all the
seasonings and saute 1 more minute. Filling the blender twice, blend
all the ingredients until fairly smooth, lovely green light green
soup is created.

Simmer everything on medium heat for 15-25 minutes until the bite is
off the onions and the flavours mingle.

Serve hot with bread, crackers, or other accompaniments. Keeps 3-6
days refrigerated.

Grilled Spring Onions And Asparagus With Lime

4 lg spring onions
4 asparagus spears
1 olive or sunflower oil
1 wedges of lime
1 coarse sea salt
1. Brush the spring onions and asparagus with the oil
and grill, turning,
until patched with brown. Serve immediately with
wedges of lime and sea salt.


1 medium eggplant, peeled and sliced lengthwise 1/4 inch thick
1 tablespoon corn or olive oil
1 teaspoon oregano
1/2 teaspoon salt
2 teaspoons corn or olive oil
1 small Spanish onion, chopped
2 serrano chillies or 1jalapeno chili, coarsely chopped
1 small green bell pepper, chopped
1 tomato, chopped
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon salt
To garnish and serve:
6 flour tortillas
1/4 cup prepared salsa

Brush the eggplant slices with oil, sprinkle with oregano and salt.
Let sit 20 minutes at room temperature.
Prepare a gas or charcoal grill to medium heat. Grill the egg plant 3 to 4 minutes on
each side. Or preheat an oven broiler element. The eggplant can be broiled
approximately 2 inches from heating element 5 to 7 minutes per side.This can be
done the day before making the fajita filling.

Spring Vegetable Paella

1 lb asparagus; cut into 2″-pieces
3 c broccoli florets
2 tb olive oil
1 c red bell pepper; chopped
1 1/4 c zucchini; chopped
1/2 c onion; chopped
4 c cooked brown or white-long-grain ri
2 c tomatoes; chopped & seeded
3/4 ts salt
1/2 ts saffron threads or 1/4 tsp-ground t
2 garbanzo beans; rinsed &-drained
1 frozen peas; thawed

Cook asparagus and broccoli florets in enough boiling water to cover in a 2-qt. saucepan, about 4
minutes or until crisp-tender; drain.Heat oil in a 10-inch skillet over medium-high heat. Cook
asparagus, broccoli, bell pepper, zucchini, and onion in oil about 5 minutes, stirring occasionally, until
onion is crisp-tender. Stir in remaining ingredients. Cook about 5 minutes, stirring frequently,until hot.

Spring Kichadi

1/2 c brown or white basmati rice
1/4 c mung dal or yellow split peas
2 tb ghee
2 ts whole cumin seeds
1 ts black or brown mustard seeds
1/4 ts whole fennel seeds
1 bay leaf
1 ts ground turmeric
1 bn green onions or scallions,trimmed
1 tb gingerroot, grated
1 celery stalk – sliced 1/2-inch thic
1 ts sea salt
6 c cool water
2 c carrots – sliced in 1/4-inch rounds
2 c cauliflower florets
2 ts fresh sage, chopped finely
1/4 c roasted sunflower seeds (optional)
1/4 c fresh cilantro, chopped
1 cayenne pepper; to taste

Rinse rice and peas in cool water; drain. In a medium
saucepan, heat ghee; then saute cumin, mustard and
fennel seeds until mustard seeds begint to pop. Add
drained rice and peas, bay leaf and turmeric; stir
well and continue to cook another 2 to 3 minutes. Add
white parts of onion, ginger, celery, salt and water
to pan. Bring mixture to a boil, then reduce heat and
simmer, covered, for 30 minutes. Add carrots,
cauliflower and sage. Bring back to a simmer, adding
additional water if necessary to keep ingredients
completely covered in liquid. Continue cooking 30 or
40 more minutes. Add remaining green onions. Stir to
combine, then simmer an additional 5 minutes. Serve
garnished with roasted sunflower seeds and chopped

Springtime Vegetable Stew

1/2 lb trimmed artichokes
3 tb olive oil
2 ts minced garlic
4 tb chopped fresh parsley
1 c shelled peas, blanched for 1 minute
1/2 lb baby carrots, parboiled for 5 minut
1/2 lb mushrooms, sauteed in olive oil, sliced
1/2 lb asparagus tips, blanched for 2 minu
1/2 lb new potatoes, parboiled 7 minutes
1/2 lb pearl onions, parboiled 4 minutes; peeled
2 c vegetable broth
salt and freshly ground pepper to taste
chopped parlsey or basil for garnis
1 pn sugar, optional

Fill a medium saucepan with lightly salted water and bring to a boil.
Meanwhile, having ready a bowl of water to which you have added lemon
juice. Working with 1 artichoke at a time, cut off the stem even with the
base. Remove all theleaves until you reach the pale green heart. Pare away
the dark green area fromteh base. Cut the artichoke in half and coop out
and discard the choke. Cut the tender heart lengthwise into quarters. Drop
into the lemon water. When all the artichokes are trimmed, drain and add
to teh boiling water. Parboil for 5 minutes and drain.

Warm the olive oil in a large saute pan over medium heat. add the garlic
and parsley, and stir for a minute or two. Add the artichokes, peas,
carrots, mushrooms, asparagus, potatoes, pearl onioins and enough
vegetable broth to moisten. Bring to a simmer and cook uncovered until all
the vegetables are tender, about 10 minutes.

Adjust seasonings with salt and pepper. May add a little sugar for flavor
balance. Transfer to a warmed serving dish. Garnish with a little
chopped parsley or basil.

Variation: When the vegetables are tender, beat 1 egg with 1/4 cup fresh
lemon juice until frothy. Add a bit of the vegetable cooking liquid to
the egg/lemon mixture to temper it; whisk the egg into the vegetables.
Stir well and remove from the heat. Sprinkle with parsley or basil. Serve

Spring Pita Sandwiches

2 pita breads
2 tomatoes, diced
1 avocado, sliced
1 c kidney beans, canned/drained
1 c cheddar cheese, grated
1 c mushrooms, sliced
1 c alfalfa sprouts
1/2 c canola oil
4 tb vinegar
1/4 c roasted cashews
1 salt & pepper to taste

Slice pitas in half and fill with remaining
ingredients, dividing evenly. Fillings will be
overflowing. Simply separate the pita halves and pile
up what’s left between them. Add oil and vinegar and
top with cashews. These sandwiches are colorful,
delicious, nutritious, easy to make, and perfect for
picnics, too.

TofuIce Cream Parfaits

2 c soft tofu
2 tb maple syrup
1/2 ripe banana
1 ts vanilla extract
3 c sliced strawberries or kiwifruit

1. In a blender or food processor, puree tofu, maple syrup, banana, and van
illa until very smooth and creamy. Pour into a shallow pan and freeze overn
ight or for 8 hours.

2. Just before serving, cut frozen tofu mixture into small chunks and quick
ly blend to the consistency of ice cream. Spoon into dessert glasses, alter
nating layers with sliced strawberries. Serve immediately.

Note: Although the banana is hard to replace since it adds creaminess and
masks any telltale soy taste, almost any fresh fruit in season can be subst
ituted for the strawberries or kiwifruit. Try blackberries, peaches, pears,
and apricots for variety.

Spring Vegetables In A Parcel

1 new potatoes
1 courgettes
1 french beans
1 asparagus tips
1 carrots
1 cauliflower
1 sweetcorn
1 oz toasted hazelnuts, chopped
2 tb extra virgin olive oil
1/2 tb balsamic vinegar
2 tb chopped fresh herbs
1 basil
1 chervil
1 chives
1 tarragon

1. preheat the oven to 200C/400F/Gas 6. Cut circles of
parchment (one for each serving), 30cm in diameter,
and make
a fold down the centre.

2. Trim the vegetables and cut any larger ones into
similar sized
pieces. Divide between the paper circles and
scatter with
hazelnuts. Mix the oil, vinegar, herbs and
seasoning and sprinkle
over the vegetables.

3. Fold over the paper to enclose the vegetables and
crimp the edges
together to seal. Place on a baking sheet and bake
for 25-30 minutes
until the vegetables are tender.

Serve with the paper just open, accompanied by lemon

Spring Vegetable Soup

2 olive oil
2 leeks; trimmed and diced
1/2 lb asparagus; cut in 1″ pieces
1 c peas; freshly shelled
1 oz fresh sorrel or borage-leaves
kosher salt
2 water
1 lb fresh spinach
1 oz watercress; stemmed
freshly ground Pepper
1/2 c ricotta cheese
extra virgin olive oil; for-drizzling

Warm the 2 tablespoons of olive oil in a heavy, nonreactive 6-quart saucepa
n. Add the leeks, asparagus, peas, sorrell and 2 teaspoons salt and cook un
til warmed through. Add 1 cup of the water, cover and sweat the vegetables
over moderate heat until the water has evaporated, about 10 minutes.

Add the remaining 7 cups of water and bring to a boil. Reduce the heat and
simmer for 5 minutes. Increase the heat to high and add the spinach and wat
ercress. Cook, stirring to submerge the leaves, until wilted, about 2 minut

Transfer the soup to a bowl set in a larger gowl of ice. Stir the soup freq
uently to chill it quickly and thoroughly. Once it is completely cold, pour
the soup into a blender and puree until smooth Season with salt and pepper.

To serve, gently reheat the soup. Spoon it into warmed soup plates or bowls
. Garnish each serving wiht 1 tablespoon of the ricotta and a drizzle of ex
tra-virgin oilive oil and serve.