by Lorraine Harbert

Created on: April 27, 2010

The latest poll by the Vegetarian Resource group lists 3% f the US population as vegetarian in 2009. This is an increase from the 2.8 % from their 2003 poll. People are choosing to go meat free as a way of life or to be more environmentally conscience by choosing a meatless option a few times a week.  The sustainability of this lies in inexpensive meals that are easy to prepare. 

 Beans make up a large part of the vegetarian diet because of their high protein content and high fiber.  Beans are also inexpensive and are an easy way to add texture to meals.   Dried beans sold in bulk are the least expensive.  Certain beans like lentils or split peas do not require preparation before they are ready to use.  However, dried beans require soaking or slow cooking before they can be consumed. Canned beans are easy, but increase the cost and the sodium level.  There are two appliances that make dried bean preparation easy. They are a pressure cooker or a slow cooker/crock pot. Most beans can be soaked for 10-24 hours then cooked on the stove top or in a slow cooker for a few hours. A pressure cooker cuts the preparation time to 10 -15 minutes.   

 Vegetarian ‘Sloppy Joes’

1 small onion diced

1 large bell pepper diced

2 carrots diced

2 celery ribs diced

1 28oz can of diced tomatoes

1 can of tomato paste

2 tablespoons ketchup

¼ cup white vinegar

¼ cup chili powder

2 cans of low sodium red kidney beans (drained)

2-4 cloves of garlic diced small (depending on taste)

2 teaspoons olive oil

 Place onion, pepper, carrots and celery in a large frying pan with the oil.Sauté the vegetables on medium until translucent. 10 to 15 minutes. Add the garlic and chili powder.Add the tomato, tomato paste, vinegar and ketchup and cook for 10 more minutes.Add the beans until warm and serve

 Lentils and Lime

1 can of 28oz petite  diced tomatoes

5 cloves of garlic diced

2 cups of dry lentils washed and drained

2 cups of water

2 tablespoons of lime juice

Salt and pepper to taste

2 teaspoon of olive oil

 Add the tomato and garlic to the oil in a medium sauce pan and cook on low for 10 minutes. Add the water and lentils and cook for 30 minutes.  Add the lime and salt and pepper.

There are wonderful exotic vegetables in most mega markets that can add spice and flare to meatless dishes.  However these are not needed in everyday vegetarian meals.  Farmers markets and buying

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