Low-fat & fast - vegetarian recipes

Vegetarian Times, August, 2000 by Janet Charatan

1. In food processor or blender, combine all ingredients except beans and tomato juice. Process until well blended but still chunky.

2. Transfer vegetable mixture to large serving bowl. Add beans and tomato juice; mix well. Cover and refrigerate at least 15 minutes before serving.

PER SERVING: 223 CAL.; 12G PROT.; 1G TOTAL FAT (0 SAT. FAT); 46G CARB.; 0 CHOL.; 872MG SOD.; 9G FIBER

Chilled Soba with Soft Tofu end Soy-Sesame Sauce

30 min.

2 TO 3 SERVINGS EGG- & DAIRY-FREE

An ideal choice for a hot day, this noodle-and-tofu combo is deliciously refreshing. The sauce can also be used for tofu alone, without the noodles. Try adding a tablespoon of peanut butter or tahini to make it a little more substantial, or 1/2 teaspoon of hot chili oil to boost the heat.

MEAL PLAN: For a bright accompaniment, steam a mix of thickly sliced yellow summer squash and zucchini until crisp-tender. Round out the meal with crunchy onion flatbreads.

8-0z. pkg. soba (buckwheat) noodles
  (see glossary)
1 1/2 Tbs. white or black sesame seeds
16-0z. pkg. silken or soft tofu
1 bunch slender scallions, thinly sliced
  (3/4 cup; include a little of the dark
  green tops)

Sauce

6 Tbs. reduced-sodium soy sauce
2 Tbs. rice vinegar
1 Tbs. minced fresh ginger
1 1/2 tsp. dark sesame oil
1 tsp. sugar, or more to taste

1. Bring large pot of water to a boil. Add noodles; stir to prevent sticking. Cook until tender but still slightly chewy, 6 to 8 minutes. Drain, rinse under cold running water and drain well. Set aside.

2. In small dry skillet, toast sesame seeds over medium heat until fragrant, stirring often, about 1 minute. Transfer to small plate and set aside.

3. Place tofu on a cutting board to drain. Meanwhile, make sauce: In small bowl, mix together all ingredients. Taste to make sure the balance is the way you like it. It may seem salty, but remember that it's going on tofu and won't taste as strong. Set aside.

4. In large bowl, combine cooked noodles with half the sliced scallions and half the toasted sesame seeds. Toss well and divide among plates. Make a depression in center of each.

5. Cut tofu into 1/2-inch cubes and divide among noodles. Spoon sauce evenly over tofu and noodles, sprinkle with remaining scallions and sesame seeds and serve.

PER SERVING: 310 CAL.; 22G PROT.; 8G TOTAL FAT (1G SAT. FAT); 38G CARB.; 0 CHOL.; 1,776MG SOD.; 6G FIBER

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

Curried `Chicken' Salad

30 min.

4 SERVINGS EGG- & DAIRY-FREE

Fresh cilantro, lime juice and mango chutney add an extra dimension to this all-time favorite summer salad. Steeping the tofu in hot water firms the texture and rounds out the flavor. The directions call for rather large pieces, but you can break up the tofu into smaller pieces if you prefer.

MEAL PLAN: Crusty whole-wheat rolls, butter lettuce and cherry tomatoes would go nicely with this curried salad. For dessert, set out a platter of sliced navel oranges sprinkled with a little toasted coconut.

12.3-oz. pkg. soft or firm tofu,
  drained well
1 tsp. salt
1/2 cup soy or regular mayonnaise
1/4 cup finely chopped parsley
Grated peel and juice of 1 large lime
3 Tbs. chopped fresh cilantro
1 Tbs. mango chutney
1 tsp. curry powder
2 medium scallions (white and light
  green parts), thinly sliced
1 stalk celery, finely diced