October 1: World Vegetarian Day

Today, October 1, is World Vegetarian Day - the kickoff for Vegetarian Awareness Month that runs throughout October.  There are many health benefits to vegetarianism, in addition to environmental benefits.  For a great list of reasons to explore a plant-based diet, check out Vegetarian Times'  "Why Go Veg?" article. 

If you're willing to participate in one day a week of a vegetarian lifestyle, check out Meatless Monday and think about taking the pledge to eliminate meat just one day a week.  And to celebrate World Vegetarian Day, try eating a vegetarian meal tonight for dinner! Here are a couple well-balanced vegetarian dishes. Happy World Vegetarian Day!

Lentil Shepherd's Pie

Ingredients

•  1/2 pound lentils, cooked and drained
• 1 onion, diced
• 1/2 teaspoon crumbled fresh sage
• 1/2 teaspoon minced garlic
• 1 pinch dried oregano
• 1 teaspoon salt
• a dash of cayenne pepper
• 2 large potatoes, cooked
• 1/2 to 1 cup of hot milk
• butter or margarine to taste

Preparation: 

•  Preheat oven to 400 degrees Fahrenheit.
• In a large mixing bowl, mash the cooked lentils thoroughly and add the onion and seasonings.  Put the lentil mixture in a lightly oiled casserole dish.
• In a separate bowl, mash the potatoes and add the hot milk, butter and salt.  Beat by hand or with electric mixer until fluffy. 
• Spread the mashed potatoes on top of the mashed lentils and bake for 20 minutes or until the potatoes are dry on top. 
• Place the pie under the broiler to brown on top. Serve warm. 

Source: About.com

 

Mexican Enchilada Casserole with Black Beans

Ingredients:

• 2 cups chopped onion, fresh or frozen
• 1 1/2 cups chopped red pepper, fresh or frozen
• 2 garlic cloves, minced
• 3/4 cup salsa
• 2 teaspoons ground cumin
• 2 15.8 ounce cans black beans, drained
• 12 6-inch corn (or flour) tortillas
• 2 cups Monterey Jack and Cheddar blend shredded cheese  
• 3 tomatoes, chopped (optional)
• 1/2 cup low-fat sour cream (optional)
• 1/2 cup sliced black olives (optional)

Preparation: 

• Preheat oven to 350 degrees Fahrenheit.
• Combine onion, pepper, garlic, salsa cumin and black beans  in a large skillet and bring to a simmer over medium heat.  Cook, stirring frequently for 3 minutes.
• Arrange 6 tortillas on the bottom of a 9" x 13" baking dish, overlapping them as necessary.  Spread half the bean mixture over tortillas and sprinkle with half of the cheese. Repeat layering process with remaining tortillas, bean mixture, and cheese. 
• Cover dish with foil and bake for 15 minutes.  Carefully remove foil and serve warm.
• Garnish with tomatoes, sour cream and olives.
• Make 8 servings of Mexican enchilada casserole.  

Source: About.com