Ladies Choice - nutritional aspects of various vegetables; includes recipes - includes related article on vegetable color

Vegetarian Times, July, 1999 by Elizabeth Hiser

A relative newcomer to the United States, flaxseed has been cultivated and consumed in Europe for centuries. Not only is it high in omega3s in the form of alpha-linolenic acid (an essential omega-3 fat, which the body cannot make and must derive from diet), it is also the richest source of lignans (the phytoestrogen). To me, the health benefits of flaxseed are too good to ignore. Plus its rich, nutty taste is a great flavor enhancer in home-baked goods. And baking at home is one of the best ways to maximize your intake of fiber and hard-to-get nutrients and add fat that enhances rather than compromises your health--precisely the kind found in these little brown powerhouses.

Indian Chickpea Stew

6 SERVINGS DAIRY-FREE

This spicy stew is delicious served with basmati rice or couscous, accompanied with yogurt and fruit chutney. If using canned chickpeas, you'll need a 19-ounce can.

2 Tbs. vegetable oil
1 medium red bell pepper, diced
1 medium yellow bell pepper, diced
1/2 medium head cauliflower, cut into
  small florets (2 heaping cups)
1 medium zucchini, halved lengthwise
  then thinly sliced crosswise
  (1 3/4 cups)
1 Tbs. cumin seeds
1 tsp. black mustard seeds
  (see glossary, p. 103)
1 small jalapeno pepper, seeded
  and minced
1 Tbs. minced fresh ginger
28 -oz. can pureed tomatoes in juice
1 tsp. turmeric
2 Tbs. chopped fresh cilantro
1 Tbs. chopped fresh oregano
1 1/2 tsp. garam masala (see glossary, p. 103)
1 tsp. salt
2 cups cooked or canned chickpeas,
  rinsed and drained if canned

In large skillet, heat 1 tablespoon oil over medium-high heat. Add bell peppers and cauliflower and cook, stirring often, until lightly browned, 6 to 7 minutes. Transfer to bowl. Heat remaining 1 tablespoon oil in same skillet. Add zucchini and cook, stirring often, until beginning to soften, about 2 minutes. Transfer to bowl with peppers.

In same skillet, stir in cumin and mustard seeds. Reduce heat to medium and cook, stirring, until seeds are aromatic and begin to pop, about 1 minute.

Add jalapeno and ginger and cook 1 minute. Stir in tomatoes and turmeric and bring to a boil. Reduce heat to low and simmer, stirring occasionally, 20 minutes. Stir in cilantro, oregano, garam masala and salt. Add chickpeas and cooked vegetables and cook until heated through, about 10 minutes. Serve hot.

PER SERVING: 187 CAL.; 8G PROT.; 7G TOTAL FAT (1G SAT, FAT); 27G CARB.; 0 CHOL.; 589MG SOD.; 6G FIBER

Greek-Style Tofu Salad

4 SERVINGS LACTO

Tofu absorbs the flavors of the tangy herb vinaigrette in this sensational salad. Try serving with pita bread wedges that have been lightly brushed with olive oil and grilled.

2 Tbs. olive oil
1/4 cup red wine vinegar
1 Tbs. chopped fresh basil
1 tsp. salt
1/2 tsp. freshly ground pepper
1/2 tsp. dried oregano
8 oz. extra-firm tofu, drained and cut
  into 1/2-inch cubes
1 oz. feta cheese, crumbled
  (scant 1/3 cup)
1 large or 2 medium cucumbers,
  peeled, quartered lengthwise and
  thinly sliced (2 cups)
4 -oz. can pitted black olives, drained

In large bowl, using fork, beat together oil, vinegar, basil, salt, pepper and oregano until blended and slightly thickened. Add tofu and stir to blend. Cover and let stand 1 hour, stirring occasionally.