The no-meat Bible - recipes

Nutrition Action Healthletter, Oct, 1996

4 medium purple plums l 1/2 Tbs. unsalted butter or corn oil I 1 large onion, chopped 1 large red bell pepper, seeded and chopped 1 large yellow bell pepper, seeded and chopped 2 cloves garlic, crushed and minced 2 whole cloves 2 tsp. ground cumin 1/2 Cup minced fresh cilantro leaves 2 tsp. fresh lemon juice 1 tsp. light honey 2 cups cooked black beans (or canned beans, drained and rinsed)

Fill a deep pot with water and bring to a boil. Add the plums and boil for 30 seconds to loosen their skins. Remove the plums with a slotted spoon and let cool.

Melt the butter or heat the oil in a large skillet over low heat. Add the onion, bell peppers, garlic, cloves, cumin, and cilantro. Cook, stirring often, until the onion softens, about 5 to 10 minutes. Meanwhile, peel the plums, remove the pits, and chop the pulp. Add the pulp, lemon juice, and honey to the onion-pepper mixture. Add the beans, cover, and cook over low heat until the peppers are soft, about 30 minutes, stirring often to prevent sticking. Serve hot or chilled. Serves3.

PER SERVING (using corn oil Cals.: 260 Sodium: 220 mg Total Fat: 7 g Sat. Fat: 1g (24% of cars.) Fiber: 11g Carbs.: 44g Cholesterol: O mg

PASTA IN

SOUTHWESTERN

SAUCE

To hold down the fire, use less jalapenos and remove the seeds.--Ed

1/4 cup dry sherry 1 tsp. virgin olive oil 1 Tbs. minced fresh garlic 1/4 cup minced shallots 4 oil-packed sun-dried tomatoes, drained and chopped coarsely 2 Tbs. finely chopped pickled whole jalapeno peppers 2 large ripe tomatoes, seeded and chopped coarsely (or l 1/2 cups chopped, canned plum tomatoes) 1/2 pound fresh pasta of choice (cholesterol-free) 2 Tbs. chopped fresh basil leaves 2 Tbs. chopped fresh parsley

In a heavy skillet over medium-high heat, heat the sherry and oil to bubbling; add the garlic and shallots. Cook, stirring, for 3 minutes; add the sun-dried tomatoes, jalapeno peppers, and ripe or canned tomatoes. Lower the heat to low and cook, stirring occasionally, for 15 to 20 minutes.

While the tomato-pepper sauce is simmering, bring a large pot of water to a boil and cook the pasta until tender, about 3 to 5 minutes, stirring frequently to prevent sticking; drain and rinse briefly in hot water. Drain again. Place the pasta in the skillet. Sprinkle basil and parsley on top. Toss with the sauce and serve. Serves 2.

PER SERVING Cals.: 400 Sodium: 80 mg Total Fat: 5 g Sat. Fat: 1 g (11% of cars.) Fiber: 5 g Carbs.: 67 g Cholesterol: 0 mg 1 cup uncooked brown lentils 7 cups water 1 large onion, chopped finely 2 Tbs. vegetable oil 1 2-inch piece fresh ginger root, peeled and chopped 2 green chilies, chopped (optional) 1 Tbs. corfander powder 1 Tbs. curry powder 1 tsp. chili powder (optional)

Combine the lentils and water in a large pot. Boil, lower the heat, and simmer until the lentils are tender but not mushy, about 20 minutes.

Meanwhile, cook the onion, stirring, in the oil for a few minutes over medium-high heat. Add the ginger and chilies and cook until the onion is translucent, about 5 to 10 minutes. Stir in the spices and cook 3 minutes more. Add the onion mixture to the lentils. Cover and simmer 15 minutes. Serve hot. Serves 4.

PER SERVING Cals.: 270 Sodium: 30 mg Total Fat: 7 g Sat. Fat: 1 g (24% of cals. Fiber: 17 g Carbs.: 36 g Cholesterol: 0 mg

Want to eat less meat and more vegetables, beans, grains, and fruits? Here's the bible. More than 600 recdpes from the editors of Vegetarian Times magazine cover everything from appetizers, breakfasts, and soups to main dishes, desserts, and sandwiches. plus a spedal section on how to whip up any of 20 entrees in less than 30 minutes.

To order the 506-page hardcover, use the form on p. 15. Prod #VTCC $29.95

Quick Dish!

Steamed Broccoli with Garlic

Steam two cups of broccoli florets for two minutes. Set aside. Saute 1 minced garlic clove and 1/2 diced red or yellow bell pepper in 1 tsp. of oil for two minutes. Add the broccoli and cook, stirring, for two more minutes. Season with salt and pepper to taste and toss with cooked pasta.

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A few bites of "Red Lentil Soup with a Spicy Sizzle" or "SkilletBraised Chicken Thighs with Chickpeas" and you'll think you're dining at a four-star restaurant.

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