Warm-Ups - recipes - Abstract

Vegetarian Times, Feb, 1999 by Kathy Farrell-Kingsley

A week's worth of quick and hearty meals that will chase away the chill

When it's cold and damp outside, nothing warms our insides faster or lifts our spirits higher than a hearty, home-cooked meal. But with the demands of today's hectic lifestyles--work deadlines, household chores, kids' activities--getting dinner ready at the end of a day can seem as daunting as preparing a five-course French feast.

Rather than falling back on takeout pizza or frozen dinners (sure, we all do it occasionally, but who wants to make a habit of it?), check out the main-course recipes on the following pages. Not only are they deliciously satisfying, but they'll fit into the busiest of schedules. We've even prepared the shopping list for you. Take it with you to the supermarket, and you'll have a week's worth of quick and healthy dinners that your family will be sure to love--from soup and stew to an oven-baked frittata. And to make life even easier, we've offered some suggestions for both store-bought and easy-to-prepare side dishes that can help you round out your evening meal.

Green Minestrone

6 SERVINGS DAIRY-FREE (30)

This traditional Italian soup is chock-full of vegetables. You can make it with any small pasta shape, such as ditalini or orzo.

Meal plan: While soup is cooking, warm a loaf of Italian bread and prepare a simple fresh tomato and cucumber salad.

1 Tbs. olive oil
1 lb. leeks (white and pale green
  parts), well rinsed and
  diced (4 1/2 cups)
1 cup diced carrots
1 Tbs. water
6 to 8 cups vegetable broth
1/2 cup small pasta shapes
19-oz. can cannellini beans, drained
  and rinsed
1 cup sliced green beans
1 cup diced zucchini
1 cup fresh or frozen small green peas
1 cup diagonally sliced, trimmed
  fresh asparagus
1 Tbs. chopped fresh parsley
1 Tbs. chopped fresh basil
2 green onions, coarsely chopped
1 clove garlic, minced
Salt and freshly ground black
  pepper to taste
Grated Parmesan cheese (optional)

In large pot, heat oil over medium heat. Add leeks, carrots and water. Cover and cook until the leeks are very tender, about 15 minutes. Do not brown.

Add 6 cups of broth and bring to a boil. Add pasta and cook, stirring occasionally, until almost tender, about 10 minutes. Add beans, green beans, zucchini, peas and asparagus. Simmer, uncovered, over medium heat, until vegetables are tender, about 8 minutes.

In small bowl, mix parsley, basil, green onions and garlic. Stir into simmering soup. Add additional broth to thin soup if necessary. Season with salt and pepper. Serve with grated Parmesan if desired.

Per serving: 397 cal.; 17g prot.; 7g total fat (1g sat. fat); 706 carb.; 0 chol.; 1,500mg sod.; 136 fiber

Vegetable Quesadillas

6 SERVINGS LACTO (30)

Quesadillas are perfect for a simple dinner or easy snack. Vary the recipe by using different cheeses or substituting other vegetables for the zucchini, tomatoes and corn called for here. When cooking, keep turning them in the pan until the tortilla is very hot and the filling melts.

Meal plan: Begin by preparing some quick-cooking brown rice and make a simple salad with fresh tomatoes and avocados.

1/2 tsp. olive oil
1/2 cup diced red onion
1 tsp. minced jalapeno pepper
1 garlic clove, minced
1/2 medium tomato, chopped (1/3 cup)
1 green onion, sliced
1 medium zucchini, chopped (1/2 cup)
1/2 cup fresh corn kernels
1 Tbs. chopped fresh cilantro
  Freshly ground black pepper to taste
6 corn tortillas
1/4 cup shredded cheddar or Monterey
Jack cheese

In large skillet, heat oil over medium heat. Add onion, jalapeno, garlic, tomato, green onion, zucchini and corn. Cook, stirring often, until vegetables start to soften, about 2 minutes. Add cilantro and pepper. Set aside in a colander to drain over a bowl.

Place tortillas in a hot, dry medium skillet over medium heat or on a hot grill. Warm until pliable, then spoon 2 tablespoons each of the vegetables and cheese. Fold tortillas in half and toast for about 2 minutes on each side or until quesadillas are lightly browned. Serve hot.

Per serving: 108 cal.; 4g prot.; 2g total fat (1g sat. fat); 18g carb.; 5mg chol.; 81mg sod.; 2g fiber

Spicy Ginger Noodles

4 SERVINGS DAIRY-FREE (30)

While the flavor of these noodles is exotic, it's easily accomplished with just a few simple ingredients found at the local supermarket.

Meal plan: While water boils for the pasta, steam some broccoli and tofu.

12 oz. udon noodles or linguine
3 Tbs. rice vinegar
3 Tbs. soy sauce
1 Tbs. Asian sesame oil
2 tsp. peeled, grated fresh ginger
2 cloves garlic, minced
1 tsp. sugar
1/2 tsp. chili oil
2 green onions, thinly sliced
1 medium carrot, peeled and shredded
1/2 cucumber, peeled, seeded and
   chopped
1/4 cup chopped fresh cilantro

Bring a large pot of water to boil. When water boils lightly salt water and add noodles, stirring to prevent sticking. Cook according to package directions.

Meanwhile, in small bowl, whisk together all remaining ingredients. Drain pasta and transfer to serving bowl. Add sauce and toss to coat. Serve hot or at room temperature.

Per serving: 351 cal.; 14g prot.; 6g total fat (1 sat. fat), 63g carb.; 0 chol,; 1,560mg sod.; 4g fiber