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South Beach Diet Vegetarian Recipes

3 examples of south beach diet vegetarian recipes.

Mango Black Beans Salsa Recipe

  • 2 c dry black beans
  • 1 teaspoon salt
  • 1 medium onion
  • 1 tbs fry-appropriate oil (like grapeseed or canola)
  • 1 ripe mango
  • 2 ripe plantains
  • ½ tablespoons cinnamon
  • 2 packets Splenda

Wash the black beans, then cover with a couple of inches of water in a heavy pan, bring to a boil, turn off the heat, and let them soak for one hour.

When the soaking hour is up, add a little more water, and simmer for a couple of hours, until they are very, very soft.

When they get close to being soft, start mashing the beans with a potato masher right in the pot (a slotted spoon works in a pinch; if you are a perfectionist and demand a silky-smooth dish, you can puree it after beans are completely cooked in a blender or food processor.) Only after the beans are completely soft, should you add the salt and stir it in.

While the beans are cooking, prepare the mango and the plantain — they have to be really ripe (the mango should give in when you press and the plantain should blacken). Dice the mango, and put it aside in a bowl.

Peel the plantains, and slice them lengthwise into three or four strips. Spray a baking dish with cooking spray. Lay the plantains in the dish, one layer deep (use more than one dish if you need to). Spray them with more cooking spray.

Put about a quarter cup of water in the dishes with the plantain. Sprinkle the plantains with the splenda, and the cinnamon. Cover tightly, and place in a 350° F oven for 35 minutes. When they are done, let them cool off enough to handle, and dice them.

Dice the onion, and sautee in the oil at medium heat until translucent.

When the beans are done, stir in the mango, plantain, and onion. It can be served as such or with cornbread or brown rice.

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Warm Lentil-Shallot Salad Recipe

  • 1 c green lentils
  • 1 tbs fry-appropriate oil like canola or grapeseed
  • 2 shallots, thinly sliced
  • 1 carrot, finely diced
  • 1 stalk celery, finely diced
  • ½ red bell pepper, finely diced
  • 2 tbs finely chopped flat-leaf parsley
  • 2 tbs balsamic (or other sweet) vinegar
  • 1 tbs good quality olive oil
  • 2 c coarsely chopped raw spinach
  • salt and pepper to taste

Cook lentils in several cups of water until tender by boiling water, adding lentils, and reducing heat to a simmer for about fifteen minutes.

While these are cooking, heat the fry-appropriate oil in a pan and add shallots, stirring and cooking for about 2 minutes. Then add the carrots, celery and pepper, and continue to stir-cook for about 5 minutes. Transfer the mixture to a large bowl, and stir in the parsley, vinegar and olive oil.

When the lentils are done, drain thoroughly and toss in the bowl, along with the spinach. Mix, and add salt and pepper to taste and you will have a great lentil salad.

Tofu Recipe

  • 1.10 oz package frozen spinach
  • 10 oz firm low-fat tofu, (cut into flat 1 inch X 1 inch squares)
  • ¼ c oil (or less, if you can get away with it)
  • 1.20 oz can chickpeas, rinsed
  • 1 large diced yellow onion
  • 1.28 oz can diced or ground tomatoes
  • 1 tablespoon whole cumin seed
  • Indian spices to taste
  • 2 tablespoons Tamarind (optional)

In a heavy large saucepan, heat the oil and toss in the cumin seed and the Indian spices (Garam Masala or Sambar Masala) for a couple of minutes. Toss in the onion, and saute for about ten minutes, until onions are soft.

Add the tofu, stir fry a couple more minutes. (The tofu is much nicer and chewier if it has first been frozen, then thawed.) Add tomatoes, spinach (thawed but not drained), chickpeas and tamarind and simmer for about 20 minutes, or until heated through and a bit thick.

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