Low-fat & fast - vegetarian recipes

Vegetarian Times, August, 2000 by Janet Charatan

Something fresh and cool for summer

A balmy summer day is made for in the sun: a lazy afternoon the beach, a stroll by the lake, a picnic under shady trees. But all that can change when August rears its sweltering head. When it's hot and muggy, all you want to do is plop yourself down on the sofa with a pitcher of iced tea at the ready. Making a nice dinner may be the last thing you want to do, but dinner can't prepare itself. That's where light and easy recipes come in. The following are sure to help you keep your cool in the kitchen.

Take the white bean gazpacho, for example, a no-cook wonder that has a wonderfully refreshing flavor and takes mere minutes to whip up. Or the chutney-laced tofu "chicken" salad, another fast-fix winner that tastes great on crusty rolls or lettuce leaves. Because tofu is an ideal base for quick, nutritious meals, we spotlight the sensational soy food in two more favorites: a zesty Asian-inspired noodle-and-tofu creation, and a braised tofu dish enhanced with garden vegetables and coconut milk. All of these dishes are easy enough to make on the laziest summer day. So when the steamy season is upon us, these light, lovely recipes are your best allies for beating the heat.

Braised Late Summer Vegetables and Tofu

30 min.

6 SERVINGS EGG-& DAIRY-FREE

Although late summer is a fine time to prepare this colorful stew--there's still fresh basil (look for Thai or opal varieties), good tomatoes and the last of the bell peppers--it also makes an appealing dish year-round.

MEAL PLAN: Offer a side dish of couscous and sprinkle with chopped toasted cashews. Make a cucumber and red onion salad as well---drizzle with rice vinegar and season with pinches of sugar and red pepper flakes.

14-oz. can lite coconut milk
1 to 2 tsp. Thai red chili paste, to taste
  (see glossary)
2 Tbs. soy sauce, preferably
  mushroom soy
1 1/2 Tbs. brown sugar
1 1/2 tsp. curry powder
16-oz. pkg. firm tofu, drained and cut
  into large cubes
1 bunch scallions, thinly sliced
  3/4 (cup; include a little of the
  dark green tops)
4 large shiitake mushrooms, stemmed,
  caps thickly sliced on diagonal
4 medium plum tomatoes,
  cut into sixths
1 medium yellow or orange bell pepper,
  thinly sliced
1/4 cup fresh basil leaves, torn into dimesize
  pieces
6-oz. pkg. baby spinach, coarsely
  chopped

1. Pour coconut milk into large saucepan. Fill can halfway with water, swish it around and add to saucepan. Set over medium heat and whisk in 1 teaspoon chili paste, then soy sauce, sugar and curry powder. Taste and add remaining chili paste if you want it hotter. Bring to a boil, reduce heat to medium-low and simmer 5 minutes.

2. Add tofu, scallions, mushrooms, tomatoes, bell pepper and basil. Season to taste with salt. Mix well. Increase heat to medium-high and cook 5 minutes.

3. Add spinach and cook until wilted and bright green, about 1 minute. Serve hot.

PER SERVING: 181 CAL; 9G PROT.; 9G TOTAL FAT (2G SAT. FAT); 22G CARB.; 0 CHOL; 458MG SOD.; 4G FIBER

Adapted from This Can't Be Tofu! by Deborah Madison (Broadway Books, 2000).

Hot and Spicy Eggplant

30 min.

4 SERVINGS EGG-& DAIRY-FREE

Simple yet full of big flavor, this piquant dish is a real treat for eggplant fans. Use any small, narrow Asian eggplant you can find; they range in color from deep purple to striated shades and peeling is not needed.

MEAL PLAN: Serve the eggplant with quick-cooking brown rice for a fast and tasty, entree. Steamed baby carrots and snow peas would be great on the side.

Sauce

4 medium cloves garlic, minced
1 Tbs. minced fresh ginger
2 Tbs. soy sauce
1 Tbs. dark sesame oil
2 tsp. balsamic vinegar
2 tsp. rice vinegar
2 tsp. hot chili oil, or more to taste
Pinch of sugar

6 Japanese or Chinese eggplants, cut
  crosswise in thirds then quartered
  lengthwise
2 medium scallions (white and light
  green parts), chopped

1. Make sauce: In medium bowl, combine garlic and ginger; whisk in soy sauce, sesame oil, both vinegars, chili oil and sugar. Set aside,

2. In large saucepan fitted with steamer basket, bring 2 inches water to a boil over high heat. Add eggplants, cover and steam until tender, 4 to 6 minutes.

3. Add eggplants to bowl with sauce and toss to coat. Divide among serving dishes, sprinkle with scallions and serve.

PER SERVING: 76 CAL; 2G PROT.; 4G TOTAL FAT (1G SAT. FAT); 10G CARB.; 0 CHOL.; 519MG SOD.; 3G FIBER

Garden Gazpacho with White Beans

30 min.

3 TO 4 SERVINGS EGG- & DAIRY-FREE

Gazpacho, the traditional cold soup from the Andalusian region of southern Spain, lends itself to many interpretations. Here, canned white beans pump up the protein and dietary fiber while turning the soup into a satisfying meal-in-a-bowl.

MEAL PLAN: Stuff whole-wheat pitas with a little reduced-fat cheese (soy or regular) and arugula and serve alongside the soup. End with cantaloupe wedges garnished with fresh mint.

4 medium plum tomatoes, chopped
2 medium cloves garlic, minced
1 medium green or red bell pepper,
  chopped
1 medium cucumber, coarsely chopped
1 small onion, chopped
1 small jalapeno or serrano pepper,
  seeded and minced
2 Tbs. minced fresh basil
1 1/2 tsp. ground cumin
1 tsp. hot pepper sauce, or to taste
1/4 tsp. salt
1/4 tsp. freshly ground pepper
1 1/4 cups canned small white beans,
  rinsed and drained
2 cups tomato juice