Summer's Promise - menu suggestions for eating hearty vegetarian meals during the warmer months

Vegetarian Times, May, 1999 by Nava Atlas

With its longer days, and clear and fragrant evenings, May hints at summer's golden promise--relaxed outdoor dining. As soon as the warm weather hits, my family grabs their plates and heads for the deck or a blanket spread under a tree. We know that there's no better appetite booster than the fresh air.

The dinners I serve at this time of year are as informal as the attitude I bring to them. My menu often resembles a hearty lunch or brunch with sandwiches, egg dishes or scrambled tofu as the main event. But I also build meals around light soups and robust salads. The following entrees are quick and easy to make and take advantage of the season's bounty. Best of all, they appeal to children and adults alike.

Soy Sloppy Joes

6 SERVINGS DAIRY-FREE 30

This is a very child- and teen-friendly recipe, though anyone who is a child at heart will enjoy it. Texturized soy crumbles aim to imitate ground beef, but it's not so much the flavor as the texture that does the trick. Find this product marketed under the Green Giant or Morningstar Farms brand name in the frozen foods section of large supermarkets, shelved near other soy-based meat analogs.

MEAL PLAN: Before beginning the sloppy joes, put up a big pot of water to boil for cooking corn on the cob. Serve a green spring vegetable like steamed asparagus or snap peas as well. Add a simple tossed salad to round out the meal.

1 1/2 Tbs. vegetable oil
1 medium onion, finely chopped
(3/4 cup)
medium green or red bell pepper,
finely diced (1/2 cup)
12- to 16-oz. pkg. soy crumbles
(see glossary, p. 111)
16-oz. can or jar natural pizza sauce
Burger buns (preferably whole-grain)

IN LARGE SKILLET, heat oil over medium heat. Add onion and cook, stirring occasionally, until softened, 3 to 4 minutes. Add bell pepper and cook until onion is golden amd pepper begins to soften, stirring often, about 5 minutes.

Add soy crumbles and increase heat to medium-high. Cook, stirring often, until thoroughly heated, 3 to 4 minutes. Stir in pizza sauce and cook, stirring occasionally, until hot and flavors are blended, about 3 minutes. Serve sloppy joe mixture hot on buns, open-faced or as a closed sandwich.

PER SERVING: 192 CAL.; 5G PROT.; 7G TOTAL FAT (1G SAT. FAT); 286 CARB.; 0 CHOL.; 611MG SOD.; 3G FIBER

Chunky Bean Spread Sandwiches

6 SERVINGS DAIRY-FREE 30

Here is a cool and casual sandwich that really satisfies. Make sure to use a fresh, crusty bread. Any leftover bean spread will keep in the refrigerator for up to two days.

MEAL PLAN: A simple slaw goes well with these sandwiches. Make it before starting the bean spread. Use packaged coleslaw cabbage (preferably one that includes some carrot and red cabbage) and dress in a natural low-fat vinaigrette or ranch dressing. Serve stone-ground tortilla chips and a spicy salsa with the meal.

1/2 medium green or red bell pepper, cut
into 1-inch chunks (1/2 cap)
1/4 cup pimiento-stuffed green olives
1 to 2 scallions, green parts only,
coarsely chopped
2 (16-oz.) cans pinto or pink beans,
rinsed and drained
2 Tbs. soy mayonnaise or
reduced-fat mayonnaise
1 Tbs. fresh lemon juice
1 tsp. ground cumin
Salt to taste
Whole-grain or rye bread slices
Thinly sliced plum tomatoes
Alfalfa or other sprouts or shredded
lettuce

IN FOOD PROCESSOR, combine bell pepper, olives and scallions. Pulse on and off several times, until mixture is coarsely chopped into approximately 1/4-inch pieces.

Add beans, mayonnaise, lemon juice, cumin and salt, and pulse on and off until mixture is evenly chopped but still Chunky. Transfer to medium bowl.

Let everyone assemble his or her own sandwich as follows: Spread a generous amount of bean mixture on one slice of bread, top with tomato slices, some sprouts and another slice of bread.

PER SERVING: 316 CAL.; 14G PROT.; 5G TOTAL FAT (1G SAT. FAT); 57G CARB.; 0 CHOL.,; 907MG SOD.; 10G FIBER

Mushroom and Bell Pepper Scrambled Tofu

4 SERVINGS DAIRY-FREE 30

Firm tofu is a good choice for dishes that call for crumbled tofu, like this egg-free scramble. While it makes a wonderful light dinner, it would work equally well for brunch or lunch. Serve with toasted whole-grain or rye toast and some diced ripe tomatoes.

MEAL PLAN: Tiny new potatoes are a splendid accompaniment. Microwave 16 to 20 new potatoes. Start with 10 minutes on HIGH, then test for doneness and microwave for additional time as needed, until just tender. For crisp potatoes, cut in half and saute quickly in a little soy margarine.

1 Tbs. vegetable or light olive oil
1 large red bell pepper, cut into short,
narrow strips (1g cups)
1 to 1 1/2 cups sliced cremini mushrooms
(3 to 4 oz.) (see glossary, p. 111)
1 lb. firm tofu, well drained and
crumbled
2 to 3 scallions, sliced (1/3 cup)
tsp. salt
1/2 to 1 tsp. mild curry powder
1/4 tsp. freshly ground black pepper

IN LARGE SKILLET, heat oil over medium heat. Add bell pepper and mushrooms and cook, stirring occasionally, until tender, 6 to 8 minutes. Increase heat and cook, stirring, until any liquid remaining in pan evaporates. Add tofu, scallions, salt, curry powder and pepper. Reduce heat to medium and cook, stirring often, until heated through, 5 to 7 minutes. Serve hot.