Low-Fat & Fast - complete instructions for a variety of early fall vegetarian recipes are presented

Vegetarian Times, Sept, 1999 by Nava Atlas

These easy recipes are a perfect way to welcome the early fall harvest

September is full of changes: Summer yields to fall, playtime to schooltime and bathing suits to tailored suits. September also happens to be one of my favorite months, with its glorious Indian-summer days and colorful panoramas of changing leaves. Chief among my early autumn pleasures is shopping for the bountiful produce offered at local farm stands. There's nothing like just-picked seasonal vegetables and cool nights to lure me into the kitchen.

Our menus this month are built around this harvest. Now's the time to enjoy the enticing selection of late-season tomatoes, corn, bell peppers and summer squash as they overlap with the arrival of hardier cool-weather produce, such as sweet potatoes and winter squash. So as the kids head back to school and your thoughts turn to hunkering down for winter, use these simple menus and our convenient shopping list to ease your transition.

`Sausage' and Pepper Heroes

6 SERVINGS DAIRY-FREE (30)

Here's a delicious way to showcase colorful Dell peppers. If you prefer a spicier dish, add a minced fresh hot chili when adding the bell peppers.

MEAL PLAN: Spoon the "sausage" and pepper mixture into small hero rolls and serve open-faced, garnished with some cured black olives and baby carrots. End the meal with sliced fresh pears topped with a dollop of vanilla low-fat yogurt or soy yogurt.

2 (14.5-oz.) cans diced tomatoes
1 Tbs. olive oil
1 lb. soy Italian "sausage" links,
  cut into thirds
1 large onion, quartered and thinly
  sliced
6 medium bell peppers (3 each green
  and red, or 2 each green, red and
  yellow), cut into tong strips
2 medium cloves garlic, minced
3 Tbs. chopped fresh parsley
1 Tbs. chopped fresh oregano
        or 1/2 tsp. dried
3/4 tsp. salt
1/2 tsp. freshly ground pepper
1/2 tsp. sugar
6 small hero rolls, split

DRAIN TOMATOES, reserving 1/2 cup liquid. Set aside.

In large skillet, heat oil over medium heat. Add "sausage" pieces and cook, turning often, until golden, about 5 minutes. Add onion and cook, stirring often, until softened, about 5 minutes. Stir in bell peppers and garlic. Cover and cook, stirring occasionally, 10 minutes.

Stir in tomatoes, reserved tomato liquid, parsley, oregano, salt, pepper and sugar until well combined. Cover and cook until flavors have blended, about 5 minutes. Spoon into hero rolls and serve open-faced.

PER SERVING: 456 CAL.; 15G PROT.; 10G TOTAL FAT (3G SAT. FAT); 77G CARB.; 0 CHOL.; 1,161MG SOD.; 6G FIBER

Hoppin' John Stew

6 SERVINGS DAIRY-FREE (30)

We've taken the famous black-eyed peas and rice of the South that's traditionally laden with smoked meat and given it a vegetarian twist. This adaptation makes good use of late-season tomatoes and fresh, fragrant herbs.

MEAL PLAN: While the stew is simmering, toss an 8-oz. bag of shredded coleslaw cabbage with some low-fat vinaigrette. Stem, wash and steam a bunch of Swiss chard just until wilted. Season it with a dab of soy margarine, salt and pepper. Serve both alongside the stew with some crusty bread.

2   cups uncooked quick-cooking
        brown rice
16- to 20-oz. can black-eyed peas
1 1/2 Tbs. olive oil
2 large onions, chopped
1 medium clove garlic, minced
3 medium tomatoes, chopped
1/4 cup finely chopped fresh basil
  or 2 tsp. dried
1 tsp. chopped fresh thyme
  or 1/4 tsp. dried
3/4 tsp. freshly ground pepper
1/2 tsp. salt
Thyme sprigs for garnish (optional)

COOK RICE according to package directions. Meanwhile, drain black-eyed peas, reserving liquid. Rinse peas under cold running water, drain well and set aside.

In large pot or Dutch oven, heat oil over medium heat. Add onions and cook, stirring occasionally, until softened, about 12 minutes. Add garlic and cook until onions are golden, about 5 minutes more.

Stir in tomatoes, basil, thyme and cup water and bring to a boil. Reduce heat to low and simmer until tomatoes have softened a bit, about 5 minutes.

Stir in rice, black-eyed peas, pepper and salt until well combined. Simmer until flavors have blended, 5 minutes. Check occasionally and add a little reserved liquid from peas as needed to keep mixture moist. Spoon into serving bowls and garnish with thyme sprigs if desired.

PER SERVING: 332 CAL.; 7G PROT.; 6G TOTAL FAT (6G SAT. FAT); 64G CARB.; 0 CHOL.; 191MG SOD.; 6G FIBER

Curried Sweet Potatoes with Spinach and Chickpeas

6 SERVINGS DAIRY-FREE (30)

A superb fusion of flavors permeates this nourishing harvest dish. Always rinse canned chickpeas (and other beans) before using to reduce the sodium content and improve their flavor.

MEAL PLAN: While sweet potatoes are steaming, bring a large pot of water to a boil for cooking corn on the cob. If your pot is large enough, cook 3 extra ears for the next night's meal. Serve the sweet potato stew with corn on the cob, warmed whole-wheat pita bread and a simple salad of diced tomatoes and cucumbers in yogurt.

2 large sweet potatoes (about 2 lbs.),
  peeled and diced
16- to 20-oz. can chickpeas,
  rinsed and drained
14.5-oz. can diced tomatoes
10 to 12 oz. fresh spinach, stemmed
  and coarsely chopped
1/4 cup chopped fresh cilantro
2 scallions (white and light green parts),
  thinly sliced
1 to 2 tsp. curry powder
1/2 tsp. ground cumin
1/4 tsp. ground cinnamon