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Author Topic: Vegetarian Recipes- Easy Zucchini Parmesan  (Read 7164 times)


  • Guest
Vegetarian Recipes- Easy Zucchini Parmesan
« on: April 28, 2011, 09:49:24 AM »
Easy Zucchini Parmesan

4 to 6 servings

    * 2 large zucchini, thinly sliced
    * 2 tablespoons olive oil
    * 1 large onion, diced
    * 2 cloves garlic, minced
    * 16 ounces Tomato and Basil Sauce
    * 1 cup shredded mozzarella cheese


   1. Preheat oven to 325 degrees F (165 degrees C).
   2. In a large pot boil the zucchini until tender; drain. Meanwhile, in a medium frying pan heat the olive oil over medium heat and saute the onion and garlic until the onion is tender.
   3. Combine the zucchini, onion and garlic in a 9x12 inch casserole dish, and mix well. Pour the pasta sauce over the mixture and stir well. Top with mozzarella cheese (use more or less depending on your preference).
   4. Bake in preheated oven for about 20 minutes, or until heated through and cheese is bubbly.

Nutritional Information

Amount Per Serving  Calories: 183 | Total Fat: 9.8g | Cholesterol: 14mg


  • Guest
Re: Vegetarian Recipes- Easy Zucchini Parmesan
« Reply #1 on: April 28, 2011, 09:56:23 AM »
Vegetarian Chili
Yield  8 servings

    * 1 tablespoon olive oil
    * 1/2 medium onion, chopped
    * 2 bay leaves
    * 1 teaspoon ground cumin
    * 2 tablespoons dried oregano
    * 1 tablespoon salt
    * 2 stalks celery, chopped
    * 2 green bell peppers, chopped
    * 2 jalapeno peppers, chopped
    * 3 cloves garlic, chopped
    * 2 (4 ounce) cans chopped green chile peppers, drained
    * 2 (12 ounce) packages vegetarian burger crumbles
    * 3 (28 ounce) cans whole peeled tomatoes, crushed
    * 1/4 cup chili powder
    * 1 tablespoon ground black pepper
    * 1 (15 ounce) can kidney beans, drained
    * 1 (15 ounce) can garbanzo beans, drained
    * 1 (15 ounce) can black beans
    * 1 (15 ounce) can whole kernel corn


   1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
   2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.

Amount Per Serving  Calories: 342 | Total Fat: 7.7g | Cholesterol: 0mg


  • Guest
Re: Vegetarian Recipes- Easy Zucchini Parmesan
« Reply #2 on: June 08, 2011, 03:37:44 PM »
Vegetarian menus for large groups, link below. It would take some creative shopping for the staples which would keep so the meals could be put together at the time.

I suppose if I were feeding a large survival group and there were vegetarians there,
I would try to have these on the menu regularly, maybe not all at the same time, but here's a list to start out:

apples slices (if any) with tahini spread on them
beans with no lard or bacon
chili with some canned survival soymeat granules put in
miso soup made of miso and tahini (sesame butter)
some dehydrated seaweed on the side for people to put in
sesame salt
garlic salt
Mrs. Dash - type seasoning
potatoes and root vegetables  (Some members will eat these; some will not)
olive oil and butter served on the side...
dried nuts
dried fruits
canned fruits

- YB

« Last Edit: June 08, 2011, 03:46:51 PM by Yowbarb »


  • Guest
Re: Vegetarian Recipes- Easy Zucchini Parmesan
« Reply #3 on: June 08, 2011, 03:45:04 PM »
Here's a page with "Cheap Vegetarian Menus." Even bearing in mind we may not have all the ingredients we need, there are some good ideas.
There could always be something served which vegetarians could eat.
Also for non vegans - many vegetarians could eat the homemade yogurts... every survival group should have an  area where yogurt is being made, sprouts are being grown, mushrooms are grown (somewhere in the shelter). Cook should love food and be willing to do these things like grind raw organic grain; bake bread...
Each group will be different. In the beginning I am sure many groups will consider themselves lucky just to have some kind of canned or MRE food to eat... water and juice. As time goes on, G-d willing there will be some really good eats. Remember not everyone will be able to eat pork spam and eggs... etc. at least keep some oatmeal on supply and some rice beans and all... ;D
- YB
Oh! Add soysauce to the list.
If you can get it Tamari femented soysauce and don't forget the miso and soybean. These are staples...

Cheap Vegetarian Menus

Oatmeal is a more nutritious alternative to pre-packaged breakfast cereals and a much better value. Buying oats in bulk or in canisters of quick oats is cheaper than individual packets of instant oatmeal. Add some slivered or chopped nuts, a banana and a cup of milk or soymilk for a complete and inexpensive breakfast. Scrambled tofu, a few tomato slices and hashbrowns are filling. Regular or soy yogurt with fresh fruit is also good for breakfast.
Soups and salads are quick, inexpensive meal options for lunch. Lentil and bean soups are nutritious, and the ingredients are cheap. Add onion, potato and carrot to your soup and serve with a salad of seasonal mixed greens for a full meal. A homemade vinaigrette is usually cheaper than bottled salad dressings. Buy whole grain breads when they are on sale and keep the extra in the freezer to have on hand for sandwiches.
Pasta is a great budget-stretching choice for dinner. Canned tomatoes are not as expensive as jarred sauces and cook down quickly to make a pasta topping. Diced vegetables, white beans and sautéed tofu also make healthy pasta toppings. Make homemade polenta instead of using the packaged tubes to save money. Serve with tomato sauce and mushrooms or sautéed greens. Stir fries let you use an assortment of vegetables, including leftovers that might go to waste. Add a protein such as tofu or beans and you have a cheap one pot meal.

Roasted vegetables are a tasty alternative to steamed, and salads are always a good accompaniment to dinner.
Fruit is a healthy dessert, and if you buy local fruits when they are in season, you can keep the cost down. A bowl of fresh strawberries sprinkled with a little sugar is a nice end to a meal. Baked apples and simple poached pears are elegant desserts that require minimal ingredients to prepare.

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  • Guest
Re: Vegetarian Recipes- Easy Zucchini Parmesan
« Reply #4 on: June 08, 2011, 03:55:19 PM »
Linda and Susan are well on the way in dehydrating their fruits and veggies for storing.
This is something we should all be finding time to do. Lightweight, and will be a necessity in the future, most likely.

There are some home pasta making supplies. The raw grains can be ground, mixed and sliced and hung to dry... pasta and sauces to choose from would be a good budget stretcher for a large group of people..
Some people would not eat tomato sauce but would eat a dairy based sauce. Vegans will most likely choose olive oil and garlic and/or garlic salt.
I sometimes love spaghetti with just olive oil and soysauce and/or with garlic salt...
You could serve the reconstituted veggies and people could grab what they want to ahve withheir pasta.
Corned bread with canned butter and/or honey or mollasses would be a filling way to end the meal along with some tea... Hot cornmeal also very filling... One of those foods not everyone will eat but it is good and filling.
- YB


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