Carb-Conscious Vegetarian

Try these recipes from: Carb-Conscious Vegetarian

Guacamame

Creamy, green, and delicious, this dip is lower in carbs and higher in protein than your standard guacamole.

1 cup cooked edamame
1 small ripe avocado, peeled and pitted
One 4-ounce can chopped mild green chiles, drained
2 teaspoons lime juice
1 tablespoon minced onion
1 teaspoon minced garlic
1/8 teaspoon ground cumin
Salt and freshly ground black pepper
Assorted cut raw vegetables for dipping

In a food processor or blender, combine the edamame, avocado, chiles, and lime juice. Process until smooth. Add the onion, garlic, cumin, and salt and pepper to taste, and pulse to blend in , leaving some texture. Transfer to a serving bowl and serve with the raw vegetables.

Serves 4 to 6

Asparagus and Oyster Mushroom Bisque

This sumptuously elegant soup is deceptively simple to make — it’s a great first course for a special meal.

4 teaspoons olive oil
1 celery rib, chopped
1 leek, white part only, chopped
2 shallots, chopped
1 pound fresh asparagus, trimmed and cut into 1-inch lengths
3 cups vegetable stock
1/4 cup white wine
Salt and freshly ground pepper
1/2 pound oyster mushrooms
1 teaspoon minced fresh tarragon, or 1/2 teaspoon dried

In a large pot, heat 2 teaspoons of the oil over medium heat. Add the celery, leek, shallots, and asparagus. Cover and cook until vegetables begin to soften, stirring occasionally, about 5 minutes. Add the stock, wine and salt and pepper to taste and simmer until vegetables are tender, about 15 minutes. With a slotted spoon, remove 4 to 6 asparagus tips and reserve for garnish. Slice or quarter the larger mushrooms, leaving the smaller ones whole or halved. In a medium skillet, sauté the mushrooms in the remaining oil for 1 to 2 minutes. Set aside. Transfer the soup to a blender or food processor, add one fourth of the mushrooms, and puree until smooth. Return the soup to the pot and stir in the remaining mushrooms and the tarragon. Cook over medium heat until hot, 3 to 5 minutes, stirring occasionally. Pour into individual bowls, and serve garnished with the reserved asparagus tips.

Serves 4

Edamame and Yellow Pepper Succotash

Try this retooled lower-carb interpretation made with protein-rich edamame instead of limas and a fine dice of sweet yellow pepper and summer squash to replace the corn.

1 tablespoon olive oil
1 yellow bell pepper, cut into 1/4-inch dice
1 yellow summer squash, cut into 1/4-inch dice
Salt and freshly ground black pepper
2 cups fresh or frozen shelled edamame, cooked
1 tablespoon chopped fresh parsley

Heat the oil in a large saucepan over medium heat. Add the bell pepper, cover and cook for 5 minutes to soften. Add the squash and season with salt and pepper to taste. Cook covered until the vegetables are tender, about 5 minutes. Stir in the edamame and continue to cook until heated through. Taste to adjust seasoning. Sprinkle with parsley, and serve hot.

Serves 4

Roasted Eggplant Lasagna with Wintertime Spinach Pesto

Thinly sliced layers of roasted eggplant replace the noodles in this flavorful lasagna with the added taste of spinach pesto.

2 large eggplants, trimmed, peeled and thinly sliced lengthwise
2 tablespoons olive oil
Salt and freshly ground black pepper
2 pounds firm tofu, well drained
1/4 cup minced fresh parsley
1/4 cup grated soy Parmesan cheese
1 1/2 cups marinara or other tomato pasta sauce, bottled or homemade
1 cup Wintertime Spinach Pesto (recipe follows)
1 cup shredded soy mozzarella cheese

Preheat the oven to 425 degrees F. Arrange the eggplant slices on lightly oiled baking sheets. Brush with olive oil and season with salt and pepper. Bake until tender and lightly browned around the edges, turning once, about 10 minutes total. Set aside. Reduce the oven to 350 degrees. In a large bowl, combine the tofu, parsley, parmesan, and salt and pepper to taste, blending well. In the bottom of a 9- x 13-inch baking dish, spread a thin layer of tomato sauce and top with a layer of the eggplant slices. Spread half of the tofu mixture over the eggplant and top with a layer of the pesto. Spread some tomato sauce on top and add another layer of eggplant slices. Spread the remaining tofu mixture, top with the remaining pesto and the remaining eggplant. Top with tomato sauce and the mozzarella cheese. Bake for 45 minutes or until bubbly. Remove from the oven and let stand at room temperature for 15 minutes before cutting.

Serves 6

Wintertime Spinach Pesto

3 cups fresh spinach, chopped
1 cup chopped Italian parsley
2 teaspoons dried basil
2 garlic cloves, chopped
1/4 cup pine nuts
3 tablespoons olive oil
3 tablespoons grated soy Parmesan
Salt and freshly ground black pepper

Steam the spinach over boiling water for 1 minute. Squeeze any moisture from the spinach and place it in a blender or food processor with the remaining ingredients and blend until smooth.

Makes about 1 cup