Johnson - 101 Vegetarian Weight Loss Recipes
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Our objective at NoPaperPress is to publish fitness, weight control and nutrition eBooks for sensible adults. 101 Vegetarian Weight Loss Recipes is a continuation of that mission. This eBook is a compilation of the best low-calorie recipes from four of our published vegetarian diet eBooks. Most of the101 low-calorie vegetarian recipes are intended for the evening meal. And most, but not all, the recipes serve four. All the recipes specify the calorie value per serving. All the recipes are between 250 and 550 Calories - and all are delicious. The book uses U.S. units (cups,Calories, pounds, etc.) The recipes are grouped as follows:
Low-Calorie Vegetarian-based Recipes
Low-Calorie Tofu Recipes
Low-Calorie Soup Recipes
Low-Calorie Vegetarian Seafood Recipes
Low-Calorie Vegetarian Pasta & Pizza Recipes
Low-Calorie Salad Recipes
Note that the recipes in this eBook are a popular vegetarian variant...
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101 VegetarianWeight- Loss RECIPES 
Compiled by NoPaperPress Staff Edited byGail Johnson Recipesby: Gail Johnson, Susan Chen, Charlotte Wise, S. Vjay Gupta and Elena Novak NoPaper PressTM Copyright 2016 by NoPaperPress All rights reserved. No part of thisbook may be reprinted, reproduced, transmitted, stored in a retrieval system,or otherwise utilized in any form or by any means, electrical or mechanical,without the prior written permission of NoPaperPress.com TM .
CONTENTSLow-Calorie Vegetable-based RecipesLow-Calorie Tofu RecipesLow-Calorie Soup RecipesLow-Calorie Seafood RecipesLow-Calorie Pasta & Pizza RecipesLow-Calorie Salad Recipes
Introduction Our objective at NoPaperPress is to publish fitness, weightcontrol and nutrition eBooks for sensible adults. 101 Vegetarian Weight LossRecipes is a continuationof that mission. This eBook is a compilation of the best low-calorie recipesfrom four of our published vegetarian diet eBooks.
Most of the101low-calorie vegetarian recipes are intended for the evening meal. And most, butnot all, the recipes serve four. All therecipes specify the calorie value per serving. All the recipes are between250 and 550 Calories - and all are delicious. The recipes are grouped asfollows: Asmentioned, most often the recipes in this eBook only cover the evening meal. Tolose weight you should monitor what you eat the remainder of the day.
In this regard, we recommend the 90-Day VegetarianDiet. The eBook is published by NoPaperPress and has 90 Daily Meal Plans withlow-calorie vegetarian recipes. Note that the recipes in this eBook are a popular vegetarian variant called Pesceterian , becausethe diet includes seafood, eggs and dairy products. Of course Pesceterians do not eat meat or poultry. The inclusion of seafood andeggs assures that your intake of protein will be more than adequate.
Recipe 1
Recipe 1
Cook wild rice and quinoa according to package directions. 2. Clean and quarter mushrooms. Over medium heat saut mushrooms in olive oil until they turnreddish brown with golden spots, about 10 minutes. 3. Cut sweet potatoes into bite-size pieces.
Place in baking pan and coat potatoes lightlywith olive oil. Roast in oven set at 375F for about 25minutes, or until done. 4. Wash kale and remove kale stems. Chop and then steam until tender. 5.
Plate and serve hot. Serves 4 . About 270 Calories per serving 
Note: Add a small whole-grain roll which brings thetotal for the meal to 350 Calories.
Recipe 2Vegetable Chili 1 tablespoon olive oil 2 medium carrots, in -inch pieces 2 medium parsnips, in -inch pieces 1 medium onion, chopped 2 cans (15-ounces each) red kidney beans, drained 4 teaspoons chili powder 1 can (28-ounce) whole tomatoes in juice cup fresh cilantro leaves, chopped In saucepot, heat olive oil onmedium-high. Add carrots, parsnips,chopped onion, and cook 6 to 8 minutes or until all vegetables are tender andbeginning to brown, stirring occasionally. Meanwhile, on large plate, mash 1cup drained beans.
Stir chili powder into vegetables in saucepot; cook 1minute, stirring. Add canned tomatoeswith their juice, whole and mashed beans, and 2 cups water. Heat to boiling on high, breaking up tomatoes with spoon . Reduce heat to medium and cook, uncovered for10 minutes, stirring occasionally. Finally, stir in cilantro and serve. 360 Calories per serving 
Note: Serve the chili with cup of cooked brownrice which adds about 130 Calories. 360 Calories per serving Note: Serve the chili with cup of cooked brownrice which adds about 130 Calories.
Then the total for this healthy meal wouldbe 490 Calories.
Recipe 3Hearty Lentil Stew cup chopped onion 2 garlic cloves, minced 1 tablespoon vegetable oil 1 cup lentils, rinsed 4 tsp vegetable or chicken bouillon granules 3 tsp Worcestershire sauce 1 bay leaf 1 cup chopped carrots 14.5-ounce can diced tomatoes withliquid 10-oz package frozen choppedspinach, thawed 1 Tbsp red wine vinegar In a large saucepan, saut onionand garlic in oil until tender. Add 5cups of water, lentils, bouillon, Worcestershire sauce, teaspoon salt, teaspoon black pepperand the bay leaf. Bring to a boil. Reduce heat; cover and simmer for 20 minutes. Add the carrots, tomatoes andspinach; return to a boil.
Reduce heat; cover and simmer additional 15 to 20 minutes,or until lentils are tender. Stir in vinegar and serve. Serves 4 . 260 Calories per serving 
Note: Serve the stew with a large tossed salad(with 1 tablespoons of low-calorie dressing). This adds about 70 Calories.Then the total for this meal is 330 Calories.
Recipe 4
Remove baconfrom pan using a slotted spoon, reserving drippings in pan. Crumble bacon. Add onion to drippings in pan;saut 4 minutes, stirring occasionally. Stir in broth and the next 5 ingredients (through greens); bring to aboil. Reduce heat, and simmer for aboutan hour or until peas are tender, stirring occasionally and skimming asnecessary. Stir in vinegar.
Ladle about 1 cups pea mixture intoeach of 4 bowls and top evenly with crumbled bacon. Serves 4 . 380 Calories per serving (includes cupcooked brown rice) 
Two servings of black-eyed peas over brown rice onplatter. * Photo shows bacon chipswhich obviously don't belong in this meal!
Recipe 5
Add the peppers, cut-side down. Broil until tender and charred, stirring the onions and turning tomatoesand peppers halfway through, 5 to 8 minutes. 2. Heat oven to400 F. In a food processor, puree tomatoes, onion, cinnamon, teaspoon salt,and teaspoon pepper until smooth. Spread half the sauce in a 9-by-13-inchbaking dish.
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