Not Your Mother's Casserole - recipes - Abstract

Vegetarian Times, Feb, 1999 by Kathy Farrell-Kingsley

Good-bye canned soups. Hello flavor. Here are some one-dish meals that make the cookin' easy and healthy

The word casserole brings to mind those ghastly concoctions from our childhood: layers of mealy starches, gloppy canned soups and crunchy toppings of corn flakes or cracker crumbs. But just as we've grown up, so have casseroles. Today there are plenty of exciting variations on the old standbys that serve up delicious flavor along with nutritious, wholesome ingredients. Because these recipes are quick to prepare, easy to serve, economical and delicious, they're perfect meal-time solutions.

Spinach Souffle Casserole

8 SERVINGS LACTO

Dill and cilantro give this dish its extraordinary taste. Cut it into squares and serve plain or with a light tomato sauce. Other greens, such as beet greens, escarole, chard or kale, can be mixed with the spinach for added interest and complexity of flavor.

1 Tbs. olive oil
2 lbs. (2 large bunches) fresh spinach,
  stems removed (about 16 cups)
Salt as needed
3 large eggs
2 cups part-skim ricotta
1/2 cup chopped fresh parsley
3 Tbs. chopped fresh cilantro
2 Tbs. fresh chopped dill or tsp.
  dill weed
1/4 tsp. freshly ground black pepper

Preheat oven to 350 [degrees] F. Grease an 8 x 10-inch baking dish.

In large skillet, heat oil over medium heat. Add spinach, salt lightly and cook until leaves wilt. Transfer to a colander, press out and reserve 1/4 cup liquid. Finely chop spinach.

In medium bowl, lightly beat eggs. Add cheese, herbs, salt and pepper. Add cooked spinach and reserved cooking liquid. Pour into prepared baking dish and bake until set, about 45 minutes. Let cool 5 minutes before serving.

Per serving: 153 cal.; 13g prot.; 9g total fat (46 sat. fat); 7g carb.; 99mg chol.; 190mg sod.; 3g fiber

Moroccan Potato Casserole

8 SERVINGS DAIRY-FREE

Substantial and fragrant with the irresistible smell of aromatic spices, this homey one-pot meal can be a main course for four people.

Sauce

6 cloves garlic
Salt
2 tsp. paprika
1/2 tsp. ground cumin
1/2 tsp. cayenne
3/4 cup chopped fresh cilantro
3/4 cup chopped fresh parsley
  Juice of 1 lemon
3 Tbs. red wine vinegar
2 to 3 Tbs. olive oil

1 1/2 lbs. red-skin potatoes,
  sliced 1/2-inch thick
3 large bell peppers (one each red,
  green and yellow), cut into
1 1/2-inch squares
4 ribs celery, cut into 2-inch pieces
Salt to taste
1 lb. tomatoes, cut into eighths
1 to 2 Tbs. olive oil

Preheat oven to 350 [degrees] F.

Sauce: In a food processor, combine garlic with 1/2 teaspoon salt, paprika, cumin and cayenne and process until it forms a paste. Add herbs and pulse a few times to blend. Add lemon juice, vinegar and olive oil and blend. Season with salt.

In large bowl, combine potatoes, bell peppers and celery. Season with salt and toss with sauce. Transfer to a large, shallow baking dish and scatter tomatoes among potato mixture. Drizzle oil over top, cover with foil and bake for 35 minutes. Remove foil and bake until vegetables are tender, 20 to 30 minutes. Serve warm.

Per serving: 178 cal.; 3g prot.; 7g total fat (1g sat. fat); 27g carb.; 0 chol.; 30mg sod.; 4g fiber

Rice Casserole with Pine Nuts

6 SERVINGS DAIRY-FREE

This soothing and simple casserole is a great family-style meal that can be easily modified. For varied flavors and textures, experiment with different kinds of rice, such as white or brown basmati.

1 Tbs. olive oil
1 medium onion, chopped
1 green bell pepper, cut into 1/2-inch
  squares
1 large carrot, quartered lengthwise
  and chopped
3 small ribs of celery, cut into 1/2-inch
  pieces
3 cloves garlic, minced
2 bay leaves
1/4 tsp. thyme
1 tsp. dill weed
1/2 cup chopped fresh parsley
1 tsp. brown sugar
1 1/2 tsp. paprika
1 tsp. salt
1 cup long-grain brown rice
1 1/2 cups diced tomatoes
1 cup water
1/4 cup currants or raisins
1/2 cup toasted pine nuts
  or slivered almonds

Preheat oven to 350 [degrees] F. Lightly grease an 8 x 10-inch baking dish.

In large skillet, heat oil over medium-high heat. Add vegetables, garlic, bay leaves, thyme, dill weed and 1/4 cup parsley, and cook, stirring often, 6 minutes. Add sugar, paprika, salt and rice. Cook, stirring, 1 minute. Add tomatoes, water and currants or raisins; bring to a simmer.

Transfer to prepared baking dish; cover and bake until rice is tender, about 1 hours. Toss with pine nuts or almonds and remaining parsley. Serve warm.

Per serving: 209 cal.; 5g prot.; 6g total fat (1g sat. fat); 37g carb.; 0 chol.; 29mg sod.; 3g fiber

Spiced Sweet Potato and Rutabaga Gratin

6 SERVINGS DAIRY-FREE

A flavorful combination of coriander, cumin and turmeric transforms sweet potatoes and rutabaga into an unexpected and exciting dish.

1/2 medium rutabaga, peeled and
  cut into 1/4-inch slices
(2 1/2 to 3 cups)
2 medium carrots, sliced diagonally
2 large sweet potatoes, peeled, sliced
  into 1/4-inch slices and kept in cold
  water until ready to use
3 Tbs. vegetable oil
1 medium onion, chopped
3 cloves garlic, minced
1-inch piece fresh ginger,
  chopped or grated
1 tsp. turmeric
1 tsp. coriander seeds,
  lightly crushed
3 tsp. cumin seeds, lightly crushed
2 tsp. fresh lemon juice
1/3 cup sunflower seeds