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These recipes have been provided by the students and instructors of our centre. If you have your own healthy vegetarian recipes, you can contribute them to this collection by emailing to iyogaottawa@gmail.com.

Bon appétit!

Baba Ghannouj

(contributed by Barbara Young)

2 small eggplants, halved lengthwise
2 cloves garlic, crushed
2 tablespoons lemon juice
3 tablespoons tahini
1 tablespoon olive oil
Fresh mint

  1. Preheat oven to 375°F. Sprinkle eggplant flesh with salt and set aside for 15 minutes. Rinse off salt and pat eggplant dry.
  2. Place eggplant, skin down, on a baking tray. Bake 20 to 30 minutes until flesh is soft and top begins to brown. Peel off skin and discard.
  3. Place eggplant flesh, crushed garlic, lemon juice, tahini and olive oil in food processor or blender. Process until smooth. Season with salt.
  4. Place in bowl, drizzle with olive oil, garnish with fresh mint and serve with pitta bread.

Black Bean and Tomato Quinoa

Makes 4 (side dish) servings.

This recipe comes from the July 2007 issue of Gourmet magazine. My daughter Jenna added the raisins. They add a bit of sweetness to the dish.

2 teaspoons grated lime zest
2 tablespoons fresh lime juice
2 tablespoons unsalted butter, melted and cooled
1 tablespoon vegetable oil
1 teaspoon sugar
1 cup quinoa
1 (14- to 15-ounce) can black beans, rinsed and drained
¼ cup raisins
2 medium tomatoes, diced
4 green onions, thinly sliced
¼ cup chopped fresh cilantro

  1. Whisk together lime zest and juice, butter, oil, sugar, ½ teaspoon salt, and ¼ teaspoon pepper in a large bowl.
  2. Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.
  3. Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.
  4. Add quinoa to dressing and toss until dressing is absorbed, then stir in black beans, raisins, tomatoes green onions and cilantro. Add salt and pepper to taste.

Makes 4 (side dish) servings.

Bulgur Salad with Pomegranate Dressing

Serves 6-8 as a side dish

This recipe comes from the May 2007 issue of Bon Appetit magazine. It originally called for black-eyed peas but I prefer chickpeas. I also cut the heat, using only 1 jalapeno, rather than the 3 the recipe originally called for. If you like heat, feel free to increase the number of peppers. The recipe calls for Pomegranate molasses, which is concentrated pomegranate juice. I buy mine at the Indian Allspice Supermarket in Bells Corners.

¼ cup pomegranate molasses
3 tablespoons extra-virgin olive oil
2 large garlic cloves

3 tablespoons olive oil
1 ½ cups chopped onion
2 cups small grain bulgur (about 10 ounces)
2 cups warm water
1 jalapeno pepper, finely diced
1 cup chick peas, rinsed, drained (from 15 ½-ounce can)
1 cup chopped fresh basil (preferably purple basil)
3 large green onions, chopped
2 cups chopped seeded diced plum tomatoes (about ¾ pound)
½ cup walnuts or pecans, toasted, chopped

  1. Combine pomegranate molasses and oil in small bowl. Using garlic press, press garlic into mixture and whisk to blend. Season dressing to taste with salt and pepper.
  2. Heat oil in heavy large skillet over medium heat. Add chopped onion and sauté until translucent, about 6 minutes. Add bulgur; stir 1 minute. Add 2 cups warm water, cover, and simmer until water is absorbed, about 5 minutes. Remove from heat. Mix in jalapeno pepper, then chickpeas, basil, and green onions. Cover skillet and let stand 5 minutes. Transfer bulgur mixture to large bowl. Mix in dressing. Season salad to taste with salt and pepper. This can be done 2 hours ahead and left to sit at room temperature.
  3. Just before serving, mix tomatoes into salad and sprinkle with nuts.

Feta-Mint Dip with Yogurt

This recipe comes from the September 2002 issue of Cook's Magazine. I always make a double recipe as it seems to disappear very quickly.

1 cup plain yogurt (low fat is ok)
½ cup mayonnaise (light is ok, but DO NOT use fat-free)
2 ½ ounces feta cheese, crumbled (½ cup)
¼ cup chopped fresh mint leaves
2 medium green onions, roughly chopped
2 teaspoons freshly squeezed lemon juice

  1. Place yogurt in a cheesecloth-lined colander set over a bowl. If you have no cheesecloth, a flat bottomed paper coffee filter works equally well. Cover with plastic wrap and refrigerate for 8 to 24 hours. After yogurt has drained, discard liquid in bowl.
  2. Process all ingredients in food processor, fitted with chopping blade, until smooth and creamy, about 30 seconds. Transfer dip to serving bowl, cover with plastic wrap, and refrigerate until flavours are blended, at least 1 hour. Serve cold with crudités or pita chips or crackers. This dip can be refrigerated in an airtight container for up to 2 days.

Fusilli with Spinach and Asiago Cheese

This recipe was created by Giada De Laurentis of the Food network. The addition of corn was mine.

1 pound fusilli pasta
¼ cup olive oil
1 garlic clove, minced
1 (9-ounce) bag fresh spinach, roughly chopped
8 ounces (½ pint) cherry tomatoes, halved
2 cups frozen corn (in season, cut corn off 3 ears of corn)
1 cup (about 3 ½-ounces) grated Asiago cheese
½ cup grated Parmesan
1 teaspoon salt
¾ teaspoon freshly ground black pepper
½ cup pasta cooking liquid (reserve before draining pasta)

  1. Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta reserving ½ cup of the cooking liquid.
  2. Meanwhile, warm olive oil in a large, heavy skillet over medium-high heat. Add the garlic and cook until fragrant, about 2 minutes. Add the corn and cook for about 3 minutes. Add the spinach and tomatoes and cook until the spinach wilts, about 2 more minutes. Add the cooked pasta and toss. Add the cheeses, salt, pepper, and the pasta cooking liquid and stir to combine.
  3. Transfer the pasta to a platter and serve.

Lentil and Rice Stuffed Peppers

This recipe comes from the summer 2005 issue of Homemaker's Magazine. While lentils are an excellent source of protein, the texture is somewhat off-putting to some people. Once the peppers are baked, the lentils all but disappear and you are left with all the benefits of lentils but none of the texture. It's magic!! Even my 14 year old vegetarian daughter proclaimed these peppers, "not bad", which is high praise coming from a teen.

4 medium red peppers (try to choose peppers that have 4 bumps on the bottom, rather than 3, as these will stand better during roasting)
3 tablespoons extra-virgin olive oil
1 small onion, finely diced
3 cloves garlic, minced
3 cups mushrooms
½ teaspoon each, salt and pepper
1/3 cup basmati rice
¼ cup red lentils
½ cup freshly grated Parmesan cheese
¼ cup chopped fresh flat-leaf (Italian) parsley
4 teaspoons lemon juice
2 teaspoons chopped fresh oregano
2 plum tomatoes, seeded and diced

  1. Slice tops off peppers; core and scrape out seeds. Place peppers, cut side up in a square glass baking dish. Discard stems and dice tops of peppers.
  2. Place mushrooms in food processor with chopping blade and pulse about 10 times until mushrooms are finely chopped.
  3. In a saucepan, heat 1 tablespoon of the olive oil over medium-high heat and cook onion and garlic until onion is slightly softened, about 3 minutes. Add mushrooms, diced red peppers, and season with salt and pepper. Cook, stirring occasionally, until all the liquid from the mushrooms has evaporated, about 6 minutes. Add rice, lentils and 1 cup of water. Bring to a boil. Cover, reduce heat and simmer until rice and lentils are tender and mixture is wet but not saucy, about 20 minutes. Scrape mixture into a bowl and let cool slightly.
  4. Toss cheese, parsley, lemon juice and oregano with rice mixture. Spoon rice mixture into peppers, drizzle with remaining 2 tablespoons olive oil, top with diced tomatoes and sprinkle with a tiny bit of salt and pepper.
  5. Cover with foil and bake in 350 degree oven until peppers are almost tender, about 1 hour. Uncover and bake until tops are crusty, about 30 more minutes.

Red Pepper Cheesecake

¾ cup breadcrumbs
2 tbsp grated parmesan or romano cheese
2 tbsp chopped parsley
2 tbsp thyme
2 tbsp melted butter

  1. Combine then press mixture into bottom of 9" springform pan.
  2. Preheat oven to 400 degrees.
  3. In food processor combine:
    • 4 roasted red peppers
    • 2 garlic cloves
    • 2 tbsp chipotle peppers
  4. Then add & combine til smooth:
    • ¾  lb (about 400 g) each soft goat cheese and fresh ricotta
    • 1 tsp salt
  5. Then add & combine til smooth:
    • 4 eggs
    • ½ cup cream (calls for whipping cream, I used evaporated milk...)
  6. Pour mixture over crust in the pan. Bake 60 minutes or more, until edges are puffed & centre is just set. Cool completely in pan. (Circle knife around side of pan to ensure 'cake' is separated from pan before removing sides).
  7. Cut into 1" squares for an appetizer or pie slices for a meal.

Seared Tofu with Green Beans and Asian Coconut Sauce

This recipe comes from the September 2005 issue of Gourmet magazine. If you don't like tofu, diced chicken breasts could be substituted. I like to serve this with jasmine rice.

1 package extra firm or firm tofu
2 tablespoons soy sauce
¼ cup vegetable oil
1 tablespoon finely chopped garlic
1 tablespoon finely grated fresh ginger
¼ - ½ teaspoon dried hot red pepper flakes
1 pound green beans, trimmed and cut into 2-inch-long pieces
1 red bell pepper, cut into ¼ inch wide strips
1 teaspoon kosher salt
1 can (14 ounces) unsweetened coconut milk (not lite or low-fat)
1 tablespoon fresh lime juice
1/3 cup chopped salted roasted cashews

  1. Cut tofu crosswise into 8 slices. Arrange slices in one layer on a triple layer of paper towels and top with another triple layer of towels. Cover with a baking pan and place 2 heavy cans on top. Let stand for 30 minutes.
  2. Put 1 tablespoon soy sauce in a wide shallow dish, add tofu, turning to coat, and let stand for 10 minutes. Pat tofu dry.
  3. Heat oil in a 12-inch heavy skillet over high heat until hot but not smoking, then add tofu in one layer and cook, turning over once, until tofu is browned, about 6 minutes total. Transfer browned tofu with a slotted spoon to a large plate, reserving oil in skillet.
  4. Turn down skillet to medium heat. Add garlic, ginger, and red pepper flakes to skillet and sauté, stirring, until fragrant, about 30 seconds. Add beans, bell pepper and salt and continue to sauté for another minute.
  5. Stir in coconut milk and remaining tablespoon soy sauce and bring to a boil. Cook uncovered over high heat until beans are tender and sauce has thickened, about 6-8 minutes. Turn off heat, stir in lime juice and pour vegetables and sauce over tofu. Sprinkle with cashews.

Squash and Chickpea Curry

2-3 cups butternut squash cubed
2-3 cups potato cubed
1 can chick peas
1 onion chopped
2 cloves of garlic minced
1 Tbsp. minced ginger
3 Tbsp. mild curry paste
1 can coconut milk (400 ml)
1 cup vegetable stock or water
¼ cup peanut or cashew butter
½ tsp. salt
2 cups chopped swiss chard
1 cup frozen peas
2 Tbsp. fresh coriander

  1. Saute in a skillet, onion, garlic and ginger in a small amount of oil. Add curry paste and cook for 1 minute. Add coconut milk.
  2. In slow cooker combine squash, potato and chickpeas.
  3. Pour skillet ingredients into slow cooker. Add stock, peanut butter and salt. Cover and cook on low heat for 6-8 hours or until potato and squash are tender.
  4. Stir in swiss chard and peas and cook for another 15 minutes.
  5. Sprinkle with fresh coriander before serving.
  6. Serve with rice or cooked grain of your choice.

I have cooked this in a soup pot on the stove with the same results. If cooking on the stove, the cook time is less.

Vegetarian Mexican Lasagna

Rachael Ray on the Food Network inspired this recipe. She made a similar one using ground chicken. I created a vegetarian version by substituting veggie ground round for the ground chicken. Veggie ground round is a tofu-based product. It can be found next to the tofu at the grocery store.

For the shredded cheese I like to use a mix of cheddar, mozzarella and Monterey Jack. Feel free to use whatever you have on hand or buy a bag of pregrated mixed cheeses. I like to use chipotle chile powder in this dish. It adds a great smoky flavour. It is available by mail order from www.chillychiles.com

2 tablespoons extra-virgin olive oil
2 medium onions, finely diced
2 cloves garlic, finely minced
2 packages (340 grams each) veggie ground round
¼ teaspoon chili powder (preferably chipotle chili powder)
2 teaspoons ground cumin
1 teaspoon kosher salt
1 large (28 oz.) can crushed tomatoes
1 cup mild or medium salsa
1 can black beans, rinsed and drained
1 can corn niblets
5 large (10 inch) flour tortillas (spinach or whole wheat are great)
6 cups grated cheese

  1. Heat a large skillet over medium heat. Add olive oil and sauté onions for about 3 minutes. Add garlic and cook for another minute. Add veggie ground round and cook for an additional 3 minutes, using a wooden spoon to break up the veggie ground round into small pieces.
  2. Add chili powder, cumin and salt and stir well to combine. Add canned tomatoes and salsa and cook on high heat for 5 minutes. Add black beans and corn and continue cooking on high for an additional 5 minutes.
  3. Preheat oven to 400 degrees F. Lightly oil a shallow 9 x 13 inch baking dish. Cut flour tortillas into strips each about 2½ inches wide. You should get about 4 strips from each tortilla. Now begin building the lasagna. Spoon about 2 ½ cups veggie ground round sauce on bottom of pan. Cover with 2 cups shredded cheese. Cover with a single layer of flour tortilla strips. Repeat layering with 2½ cups veggie ground round sauce, 2 cups shredded cheese and flour tortilla strips. Finish off with remaining sauce and top off with last 2 cups of cheese.
  4. Bake lasagna for 15-20 minutes until cheese is brown and bubbly. Let rest for at least 15 minutes before serving.


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