Vegetable and pulses recipes
Vegetables are very important in the daily diet. We should eat vegetables at lunch and dinner. Vegetables are precious for our health especially the seasonal vegetables because rich in nutritional substances.
Artichokes
Artichokes: our original home cooking
I generally cook artichokes with onions and aromatic herbs, without frying onions in olive oil. I add olive oil only when I turn off the stove. It's a delicious and easy-to-do side dish suitable for people who like healthy eating. Tasty vegan recipe too. The only difficulty lies in cleaning artichokes that requires a bit of time and patience. Remember to clean them with a pair of gloves to ensure not to blacken your hands.
Artichoke-and-chestnut dish
Artichokes and chestnuts are an unusual combination, but I assure you, very good. I invented nothing new. Artichokes and chestnuts with other vegetables are almost normal ingredients in some soup recipes, in the south of Italy. The news is to cook artichokes in orange juice. You'll need few ingredients to make this artichoke-and-chestnut recipe: artichokes (even frozen, if you have no time to clean them), boiled chestnuts which nowadays are conveniently packaged in a vacuum and available all year long (you can also find them frozen), fresh or dried parsley, an orange, half a lemon and good-quality olive oil. This is a typical winter recipe for the presence of oranges, chestnuts and artichokes.
Artichoke egg casserole
Combining artichokes and eggs in the same recipe is a tradition in Italy. We Italians are able to make a simple omelette or more elaborate recipe but in every case this way of cooking artichokes tastes fantastic! This is a simple-to-do, artichoke-and-egg recipe for many occasions. You'll need few ingredients: artichokes, eggs, aromatic herbs (parsley and chives), shallot and olive oil.
Artichokes, Neapolitan-style
Sautéed artichokes in the Neapolitan way: a tasty way of cooking artichokes, Mediterranean-style. It's a simple and quick-to-do side dish. You'll need few, simple ingredients to do this side dish: artichokes, capers, green olives, garlic and parsley, a little lemon and good-quality olive oil.
Deep-fried artichokes
Deep-fried artichokes in batter is a tasty dish that I generally serve as appetizers or to accompany meat and fish. The best result? with the electric fryer which also has the significant advantage of using less oil. To make this artichoke recipe you need a few simple ingredients: artichokes, flour, eggs, chives, good-quality olive oil and peanut oil for frying.
Artichokes cooked in olive oil with garlic and parsley
Artichokes cooked in oil with garlic and parsley (trifolati in Italian) is a quick and easy-to-do side dish but at the same time, very tasty and, not less important, low-calorie recipe. In addition, artichokes cooked in oil with garlic and parsley is a recipe suitable for vegetarian and vegan people. You'll need very few ingredients to make this artichoke recipe: 4 large or 6 medium artichokes, preferably fresh flat-leaf parsley, 1 garlic clove, half a lemon to squeeze into the water where you'll soak artichokes once cleaned, vegetable broth needed for cooking and good-quality olive oil.
Stewed artichokes
Stewed artichokes is a very quick to do and easy side dish. You'll be able to taste artichoke natural flavors with this recipe. Ideal for people on a diet or who prefer simple foods. In fact if you look at its nutrition facts you can find it is very low in calories. In addition, fat and sugar are almost nonexistent. To make stewed artichokes you need only artichokes, lemon juice, garlic and olive oil.
Stuffed artichokes with asparagus and ricotta
I confess immediately that I got the inspiration for these stuffed artichokes from a post on Suzi Harr's blog, an American food blogger. Her picture made me curious and so I read her recipe. I knew the combination of artichokes and asparagus, it is often seen in traditional recipes of our cuisine of southern Italy. I modified some ingredients but I followed her technique for cooking artichokes, superb :)) Thank you Suzi!!!
Stuffed artichokes with peas and shrimps
Artichokes are delicious if paired with peas. Shrimps combined with peas are yummy. Even shrimps accompanied with artichokes taste fantastic. So why not try it all together? These stuffed artichokes are really delicious! Particularly suitable to menus for your special occasions. The only problem is the time required to prepare them. But it's really worth!
Asparagus
Asparagus cream
Asparagus cream I show you here is delicious. This low-calorie recipe is easy to do. My husband Carlo and I created it one day when we had to make delicious but unusual canapés (in Italian tartine) for our special guests. So it was born to be spread on canapés but then I used this asparagus cream to dress pasta, rice or make tasty sandwiches. Serve it also in individual bowls at formal dinners to accompany roast or other meat dishes. The asparagus cream is a recipe for vegetarian cuisine, to be done in spring.
Asparagus with Hollandaise sauce
This is one of the many traditional ways to serve asparagus. Just boil and serve them with Hollandaise sauce. The sauce is tasty and the resulting dish is eaten willingly.
Assorted vegetables
Battered and fried winter vegetables
Battered and fried vegetables is a laborious dish but it is definitely worth. Make it especially on your family festive occasions. In winter, Holiday Season is the best opportunity. Try it, it's a real treat ;))
Broccoli, carrots and potatoes
Broccoli, carrots and potatoes is a tasty side dish. It's easy to do and you can accompany both meat and fish dishes with it. I generally steam a lot of seasonal vegetables on Sundays and then I mix them according to my main dish for a fast meal. Fall and winter side dish idea. Other vegetable recipes?
Caponata
Sicilian caponata or eggplant (aubergine) dish is a tasty mixture of vegetables. Start a typical Italian meal or dress your pasta with it. It's also a tasty side dish. My tip is to prepare caponata only in the right season, summer and early fall, when you can find the best-quality eggplants and tomatoes. But be careful: someone says that after August eggplants are not good for this recipe. This is a laborious dish and so I always make a great quantity of it, so then I can use it in a lot of ways and preserve in the fridge for some days. Vegan recipe and typical recipe from Mediterranean diet.
Deep-fried vegetables
Deep-fried vegetables is a tasty dish that everyone likes included those people not very fond of vegetables. It is a versatile recipe you can serve as side dish for both the meat or fish dishes and as appetizer in an assorted antipasto platter, Italian-style. Don't make it too often, your liver will thank you ;) Other recipes for vegetables?
Peperonata (stewed bell peppers and potatoes)
Stewed bell peppers and potatoes (in Italy we call it peperonata) that I show you is the version being done in my home for several generations. I learned it from my paternal grandmother from Abruzzo. A perfect combination of red and yellow peppers, onions and potatoes skillfully mixed with tomato sauce. A summer dish particularly appealing. Mouth-watering recipe, I'd say. Many other recipes with vegetables in our index.
Stewed vegetables with unsmoked bacon
Ciaudedda or ciauredda is vegetable stew with unsmoked bacon typical of spring as the main ingredients are fava beans and artichokes. Great dish with an intense taste due to artichoke-bean pairing. It is one-plate meal rich in nutrients. Typical recipe from Basilicata and Puglia and generally south of Italy. Easy-to-do recipe. Other recipes with vegetables?
Stuffed vegetables with sausage
Stuffed vegetables are very popular and requested dish in summer. You can serve them in many different ways because they can be eaten hot and cold. Prepare them for a picnic, even at the beach. If small enough they can be a course in a meal, buffet-style. They are a very versatile dish. I'm going to show you my recipe with a filling of sausage. Fast and easy to do. Other recipes with vegetables?
Eggplants (Aubergines)
Caponata
Sicilian caponata or eggplant (aubergine) dish is a tasty mixture of vegetables. Start a typical Italian meal or dress your pasta with it. It's also a tasty side dish. My tip is to prepare caponata only in the right season, summer and early fall, when you can find the best-quality eggplants and tomatoes. But be careful: someone says that after August eggplants are not good for this recipe. This is a laborious dish and so I always make a great quantity of it, so then I can use it in a lot of ways and preserve in the fridge for some days. Vegan recipe and typical recipe from Mediterranean diet.
Funghetto eggplants
Funghetto eggplants are known throughout Italy but have their origins in Campania (melanzane a fungitielli). So, as usual, there are a lot versions depending on the area. The original recipe is nothing more than cooking eggplants in the pan, in olive oil with garlic and parsley, that is what we Italians call trifolare. Just like we Italians usually cook mushrooms, hence the name (funghetto is the Italian for little mushroom). But even here the cooking methods may be different. Mediterranean diet recipe. Vegan dish for summer too.
Fried and stewed eggplants
I call this way a recipe with eggplants that requires a few extra minutes to be prepared but you can use it in many different ways. For example, you can dress pasta or serve it as a side dish or appetizer. It is delicious cold too. You can prepareit in advance. In other words, it is deal for your invitations in the summer. But do not ask me calories ... ;) Simple to do, vegan recipe.
Stewed eggplants
This recipe is great for a quick side dish with eggplant if you want to flavor it with tomatoes too. It does not require a long cooking and is very tasty. Generally, I use elongated purple eggplants because they have less seeds. Recipe for Mediterranean diet!
Apulian eggplant parmesan
This eggplant parmigiana from Puglia is different from the Neapolitan version because eggplant slices are breaded before frying them. Besides fiordilatte cheese is replaced by more common mozzarella. You may also add fresh crumbled sausage or chopped mortadella. Make the comparison with Sicilian parmigiana too. And then, if you look for a lighter recipe, not fried, see my own version. All links to the mentioned recipes below!
Neapolitan eggplant parmesan
Eggplant parmesan is one of the most famous Italian dishes in the world, even accomplices our migrants who had spread its recipe in all continents. Wherever it is subjected to revivals, including Italy and Naples! It has only one defect: too many calories and fat: (( What I'm going to show you in this page is Neapolitan Eggplant Parmesan, in other words the version made in Campania. Make the comparison with version of Apulia, Sicily and my own version without fried eggplants. Links below!
Sicilian eggplant parmesan
Eggplant parmesan is called "parmiciana" in Sicily. Parmiciana is the term used in this island to refer to wooden shafts common in shutters. How do you arrange the slices of fried eggplant? Slightly overlapping as the wooden shafts in shutters. Perhaps this could explain the term parmesan ... who knows? Do you want to compare this Sicilian eggplant parmesan to the recipe from Campania or Apulia or to my version with no fried food? Links below!
Broccoli
Broccoli Italian Taste
Broccoli can be cooked in countless ways. This is a very simple and easy to do recipe, the preferred in my family, in which we combine broccoli with capers and anchovies in oil. Recipe for the Mediterranean diet. Calories are included too.
Broccoli and chickpea flan
Broccoli are delicious when combined with chickpeas. I often put together these two ingredients to form a delicious pie that all my guests always appreciate very much. To be considered a true Mediterranean recipe and a vegan dish too.
Brussel sprouts
Brussel sprout simple side dish
My husband and I are used to eat a lot of brussel sprouts, especially in winter when they are in season. But I cook them all year round because I buy frozen brussel sprouts too. They are good according to me and so healthy to try to eat them whenever it is possible. Do you agree? :))
Cauliflower
Cauliflower mini flan
These cauliflowermini flans are delicious. They are made with cauliflower, capers, tomato paste, egg and plain breadcrumbs. The tomato paste gives everyone a bright color. Without tomato paste they would be blank. Vegetarian dish suitable for winter.
Chinese cabbage
Courgettes (zucchini)
Zucchini stew with mozzarella cheese
I have been known this zucchini recipe I'm teaching you since I was a child and helped my mother in cooking. My mother was used to make no elaborated dishes but we children liked her cuisine very much. She combined all traditions from North to South of Italy and the results were excellent! I'm waiting your opinion about this summer dish. Pair a white wine for a good meal! Other recipes for vegetables and pulses?
Fennel
Fennel savoury pie
This pie combines fennel, tuna and mozzarella and it's my own recipe. Tasty and innovative according to people who tasted it. The fact is that my husband and I often do it in fall and winter when fennels are fragrant. It is a good choice for a lot of different occasions, from family menu to your invitations.
Lentils, beans, fava beans ...
Bean burger
Bean burgers are a tasty alternative recipe to meatballs but they have no meat and so this is an healthy vegetarian recipe. You can make them all year round with frozen or canned beans but especially in late summer and early autumn when there are fresh beans.
Beans and onions
Beans and onions is an authentic Mediterranean recipe, prepared throughout Italy although with many variations. I will show you my own way to do it with dried beans. But you can also use fresh or canned beans, depending on the time you have to cook and the season. It's a vegan recipe for people who like eating in a "good and healthy way". Easy recipe for the whole year.
Fava beans and pecorino cheese
Fava beans and Pecorino cheese is one of the most known spring appetizers in the centre of Italy. In particular Romans have the habit to eat this dish in April and May when fava beans are in season. No cooking recipe!
Lentils in tomato sauce
The lentils stew is a classic dish of Italian cuisine. You can make it only with lentils, tomatoes and aromatics and you have a great vegetarian dish. But you can add sausage, if liked and it becomes a main dish, typical of the cold months. The recipes do not change. Choose what you prefer.
Lentil mini frittatas
These mini lentil frittatas are a delicious morsel to serve as starter. Tasty to accompany meats, fish, cheese without forgetting vegetables. So it's easy to match them and you'll look great! When I have leftovers of lentil soup in winter I make these mini frittatas as main dish. Another idea to serve them. Vegetarian recipe.
Mashed fava beans
Mashed fava beans is a typical recipe from Apulia. Once it was made by peasantry but nowadays it is a dish prepared all over Italy. It's simple to do, very tasty and typical spring recipe for its main ingredient is fresh fava beans available in spring. But you can also make it with frozen fava beans all year. Locals serve mashed fava beans accompanied by boiled field greens. You can also use bitter chicory. In fact the goodness of this dish lies in combining the fava bean taste with the bitter of greens. For this pulse recipe you will need: fresh fava beans, potatoes, extra virgin olive oil and salt. Few, poor ingredients for a tasty dish! Here's the step-by-step recipe!
Mushrooms
Fried mushrooms
Fried mushrooms is one of the tastiest way to cook fresh mushrooms. You'll have the best result with porcino mushrooms (Boletus species). But be careful: they must be fragrant and firm. On the contrary it's better to choose other kinds of mushrooms. Cultivated mushrooms can work well too. Other recipes for vegetable and pulses?
Mushrooms salad
If you have very fresh wild mushrooms especially porcino mushrooms (Boletus species) you can choose this recipe: mushroom salad. They must be fragrant and firm. This recipe I'm going to show you is made only with cheese, olive oil and lemon juice. But there are a lot of versions of mushroom salad. Look at the photo: in this case walnuts, pine nuts, Parmesan and rocket are the other ingredients. The choice is yours. In any case my recipe ideas for mushroom salads are all vegetarian.
Stewed mushrooms (funghi trifolati)
Stewed mushrooms are simple to make and tasty but you have to love mushrooms. And the other condition is to have mushrooms with smell, which nowadays is almost impossible, at least in Italy. In supermarkets we can find easily cultivated mushrooms. The same porcini often have neither taste nor smell and yet more they are neither firm nor intact as they should. People going to seek them in the woods are lucky but ... with mushrooms danger is around the corner.
Mushrooms in tomato sauce
This is another way to cook mushrooms. Olive oil, garlic, tomato, mushrooms and parsley, these are the only ingredients you need. This side dish is very appetizing and is suitable for many different combinations. A typical dish of autumn and early summer when you find fresh mushrooms.
Vegetarian meatballs with quinoa and mushrooms
Meatballs made with mushrooms and quinoa are a vegetarian dish for autumn, without meat, despite appearances. In the distribution of meals in the week, which I plan together with my husband, there are two days dedicated to vegetarian recipes to reduce the amount of meat and so calories and fat. Try this recipe, it is very good and everyone in your family will like it as long as you do not have children under 12 years. In fact, I remind you that they can not eat mushrooms and chili too is not recommended.
Bell peppers
Bell pepper appetizer, Piedmont - style
This Piedmont-style sweet pepper starter is a typical dish in which you can easily recognize some culinary habits of this region. For example sweet peppers are cooked together with anchovies in salt, garlic, butter and milk. It is certainly not a low-calorie recipe and so is often served in small quantities as an appetizer or side dish.
Friggitelli sweet peppers in tomato sauce
There is a lot of confusion on friggitelli name in Italy and I think abroad too. Friggitelli is the plural of friggitello but what are friggitelli? they are cigarette-shaped sweet peppers, generally green, typical of central and southern Italy, also called friarelli or friarielli depending on the area. More details below, included the site where you'll be able to buy their seeds. To begin, here's a good and fast recipe that I have the habit to do in summer. Vegan dish for your Mediterranean diet!
Golden peppers
Golden sweet peppers is a typical dish of some areas of Abruzzo in Italy. Sweet peppers are roasted to remove their skins and then rolled first in flour and then in beaten egg to be fried. It is certainly not a low-calorie recipe but it can be an alternative to accompany simple meat or fish dishes without sauces.
Pan fried baby sweet peppers and potatoes
Have you ever tried the sweet peppers with potatoes, pan fried in olive oil and still crunchy? It is a delicious side dish that is worth a try. It is an unmissable dish for vegans and vegetarians. Recipe for the Mediterranean diet, suitable for summer and early autumn.
Peperonata (stewed bell peppers and potatoes)
Stewed bell peppers and potatoes (in Italy we call it peperonata) that I show you is the version being done in my home for several generations. I learned it from my paternal grandmother from Abruzzo. A perfect combination of red and yellow peppers, onions and potatoes skillfully mixed with tomato sauce. A summer dish particularly appealing. Mouth-watering recipe, I'd say. Many other recipes with vegetables in our index.
Pepper mousse
Sweet pepper mousse is an exclusive recipe of mine. It is made with few ingredients and is very low in calories and fat. It 's special to garnish and accompany summer recipes. But it can be a good choice for a buffet in every season since it is made with frozen peppers. Other ideas for cooking vegetables?
Potatoes
Potatoes baked in foil
Potatoes baked in foil are an easy-to-do side dish. Doses for this recipe are per serving so you'll be able to calculate the right amount of the ingredients, depending on your needs. But, please, read healthy eating too!
Mashed potatoes
Mashed or pureed potatoes (in Italian puré di patate) is a very tasty dish. Everybody likes it but be careful: its tastiness hides a lot of calories and fat.
Mashed potatoes light
Light potato puree. We show you how to make low fat mashed potatoes. Recipe dedicated to all people who can eat no butter because they have to control cholesterol or/and triglycerides or simply want to prevent metabolic diseases or have their figure at heart.
Green beans
Green bean and pea terrine
This terrine with green beans and peas is a great dish for the whole year when you want to enjoy a low-calorie dish but do not want to miss good taste of food. It's really delicious. In addition to green beans and peas you need eggs, yogurt, leeks, plain breadcrumbs, aromatic herbs, soy sauce and olive oil. You can do this savory cake with frozen products all year round or use fresh peas or green beans when they are in season. Vegetarian recipe.
French bean & prawn salad
Green bean and prawn salad is a tasty dish you can serve warm in winter and cold in summer. It's suitable for seafood lovers and children. You can make it with fresh or frozen ingredients and prepare some hours ahead. Simple-to-do recipe according to Mediterranean diet.
Salads
Assorted vegetable salad with mayonnaise
This salad is typically autumnal due to the presence of chicory, cabbage and apples but at the same time requires some summer products like cucumber. You can season it with mayonnaise but also simply and in a more healthy way with extra virgin olive oil and lemon juice (in this case is perfect for the Mediterranean diet). Vegetarian recipe.
Lettuce with apples, sultanas and pine nuts
Generally, I prepare this green salad for Christmas and when I have guests in autumn and winter. It is quick to make if you use ready-to-eat lettuce that is lettuce in modified atmosphere pack. I prefer to buy green salad in the nearest farmer market but when I have little time I confess it is really handy.
Green salad with apples and walnuts
Green salad is a great side dish that accompanies our main dishes made with meat or fish, but it can also be served after a good dish of pasta or risotto enriched with a lot ingredients. There are salads for all seasons. This green salad with apples and walnuts is typical of cold months: fall, winter and spring. It's a recipe for the Mediterranean diet.
Lemon-flavored salad
This side dish made with corn salad and sour Granny Smith apples is seasoned with olive oil and lemon juice. You can also add a few nuts, if you want. Quick and easy to prepare if you use ready to eat corn salad even though I generally do not recommend it. Fantastic to accompany fish or meat. Mediterranean diet recipe.
Orange salad
Orange salad is a tasty antipasto (Italian starter) or a side dish. An unusual way to eat oranges but very, very tasty! To make orange salad you'll need few ingredients: oranges, flat-leaf parsley, spring onions, extra virgin olive oil, salt and freshly ground pepper, if liked. My tip is to choose good-quality ingredients for the best result. Vegan recipe and recipe for Mediterranean diet too :))
Summer beef-and-vegetable salad
This meat salad is a fast-to-do dish that requires a very short cooking. The best we can wish for. It is fresh, full of seasonal raw vegetables as you can see on the photo. So a healthy dish for the Mediterranean diet. In summer, you shouldn't drink a lot and so I suggest a good beer and, if you can not help but drink wine, a great white. You can read my tips at the bottom of the page.
Sweet pepper and fennel salad
October is the right month for this tasty and easy to make salad. It can also be a good idea for your lunch box. How about? lunch break sees an increasing number of people that bring to the office something good and easy to digest made at home. Below, you can find how to complete this recipe for your lunch box with calories too. Recipe for the Mediterranean diet.
Vegetable salad with oranges
Oranges flavor green salad a lot, especially lettuce. This is a healthy recipe, full of nutrients. A good but healthy recipe is peculiar of the Mediterranean diet. Easy to do, quick recipe for your winter and spring menus. Vegetarian dish, obviously ;))
Winter salad
This winter salad is a recipe of mine made with fennel, orange and canned corn. Delicious! Quick, vegan recipe for the Mediterranean diet. Excellent solution for your lunch break too.
White salad
Have you ever tried the combination of fennel and grapes? I assure you that it is worth. It is a delicious side dish for your autumn menus, a recipe to be included in your Christmas menu or an idea for your lunch break. Recipe of the Mediterranean diet that does not require cooking.
Spinach
Tomato
Stuffed cherry tomatoes
Stuffed tomatoes are quite long to do but they are also a plate of success. I prepare them in many different ways but in this case the two fillings were appreciated so much that I want to share them with you: the first is cottage cheese combined with salmon in brine and the second scrambled eggs with bacon! Therefore, two different series but to serve together. Let's see recipe how-to!
Tomato confit
Tomato confit or caramelized tomatoes are great for pasta or rice dishes or to accompany meat and fish or to complete a plate of assorted appetizers. Tomato confit is obtained by baking at low temperature for several hours. The low temperature allows you to bring out the flavor and especially not to lose the real texture of this vegetable. You could use the same technique for other vegetables and meat with some differences. Vegan recipe for summer.
Tomatoes filled with fruit
Tomatoes filled with fruit are a tasty, easy to make, cool dish. They require no cooking and so are ideal on hot days, in summer. I prepared them a day when I had a few slices of pineapple and tomatoes left in the fridge and no desire to cook and turn on the stove. I must confess that I did not think the result would have been so good. Since then I have often thought of them when I plan a buffet menu or want something quick for dinner
Tomatoes filled with vegetables
Tomatoes stuffed with vegetables are very easy to do. You only need frozen vegetables for soup and some aromatic herbs. Little work for a light vegetarian dinner for example. My only advice is to prepare them early in the morning when you can still cook easily. Heated, are even tastier but you can also eat them cold. They can be a recipe idea for your get-togethers in summer too. Read other details below.
Baked cherry tomatoes
Cherry tomatoes are great as tidbits. I solve many different situations with them. In this case, I fill them with mozzarella, chopped anchovies and fresh chives. Then I bake them to melt the cheese. They are a true goodness but calories and fat can reserve a surprise! More details below.
Fried green tomatoes
Fried green tomatoes became famous in Italy after the 1991 movie with the same name. This vegetarian recipe is very simple and tasty. Let's see together other details!