Low-fat and fast - Recipe

Vegetarian Times, Dec, 2000 by Peter A. Cervoni

Comfort foods get an ethnic twist in these hearty suppers

On dreary winter days, a simmering soup or steaming casserole warms the body and reassures the spirit that weather is only skin-deep. These five one-pot suppers are remakes of traditional hearty foods from around the world. Even though they are packed with protein and carbohydrates, their low fat content keeps them light. It's so much easier to face the cold when you glow from the inside out with the goodness of a nourishing meal.

Thai Tofu Stew

30 min. 6 SERVINGS EGG- & DAIRY-FREE

This recipe began as a basic stir-fry. Then I thought the addition of some coconut milk would be a good idea, both to marry the flavors and act as an aromatic broth. The broth "poaches" the tofu and steam-sautes the vegetables, plus it absorbs the earthy flavors of the shiitakes and burdock. The steam-saute method eliminates the need for oil.

MEAL PLAN: There's little else this dish needs for a meal. If you want something more, serve it with cooked rice noodles.

14-oz. can lite coconut milk
1 cup water or vegetable broth
1 lb. extra-firm tofu, drained and diced
2 Tbs. fresh ginger, minced
6 cloves garlic, minced
6 scallions (white and light green
  parts), chopped
1/4 tsp. red pepper flakes
5 oz. shiitake mushrooms, stemmed and
  diced (2 cups)
2 medium carrots, thinly sliced (1 cup)
1 cup peeled and diced butternut
  squash
4 cups slivered bok choy
  (see glossary)
1/2 cup chopped fresh cilantro

1. In large saucepan, combine coconut milk, water or broth, tofu, half the ginger, half the garlic, half the scallions, and salt and pepper flakes. Bring to a boil, reduce heat to low and simmer 20 minutes. Turn off heat.

2. Transfer 1 1/2 cups coconut milk mixture to large pot. Add mushrooms, carrots, squash, remaining ginger, garlic and scallions. Cover and simmer over medium heat until vegetables are just tender, about 5 minutes.

3. Add bok choy to pot and stir just until it begins to wilt, about 45 to 50 seconds. Add cilantro.

4. Pour remaining coconut mixture over cooked vegetables and stir gently to combine and distribute tofu evenly. Serve hot.

PER SERVING: 181 CAL.; 8G PRO.; 10G TOTAL FAT (2G SAT FAT); 21G CARB.; 0 CHOL.; 473MG SOD.; 3G FIBER

Vegetarian Cassoulet

30 min. 6 SERVINGS EGG- & DAIRY-FREE

Cassoulet is a hearty French dish that is, except for the beans, a vegetarians nightmare with its layers of duck, goose, veal, smoked sausage and loads of saturated fat. I wanted to create a recipe that would highlight many of the great smoked soy products on the market; preparing this healthy cassoulet was the logical choice.

MEAL PLAN: All this dish really needs is a simple salad of mixed greens with a light vinaigrette to start it off. Serve the cassoulet right from the pot for a rustic yet dramatic presentation.

1 cup low-sodium vegetable broth
  or water
1 Tbs. olive oil
6 cloves garlic, minced (2 Tbs.)
1 medium onion, diced (1 cup)
2 medium stalks celery, chopped
  (1 cup)
2 small carrots, chopped (1 cup)
1 cup chopped mushrooms (3 oz.)
1 pinch plus 1 tsp. coarsely ground
  pepper
1 tsp. salt
15-oz. can navy beans
1 1/2 cups seitan, diced (8 oz.)
  (see glossary)
1 1/3 cups smoked tempeh, diced (6 oz.)
  (see glossary)
1 1/2 cups smoked tofu, diced (6 oz.)
1 Tbs. chopped fresh thyme
  (1 tsp. dried)
1/3 cup dry bread crumbs

1. Preheat oven to 400 [degrees] F. In small saucepan, bring broth or water to a simmer, cover and keep warm.

2. In 5-quart Dutch oven, heat oil over medium-high heat. Add garlic, onion, celery, carrots, mushrooms, pinch of pepper and 1/2 teaspoon salt and cook, stirring often, about 3 minutes.

3. Stir in beans (with their liquid) and hot broth. Season with 1/2 teaspoon salt and 1 teaspoon pepper. Add seitan, tempeh, tofu and thyme. Mix gently. Bring mixture to a slow simmer and cook 1 minute. Sprinkle evenly with bread crumbs, lightly coat top with olive oil cooking spray and transfer to oven.

4. Bake, uncovered, 15 minutes until top is browned. Remove cassoulet from oven and let stand 5 to 10 minutes before serving.

PER SERVING: 324 CAL.; 24G PROT.; 7G TOTAL FAT (1G SAT. FAT); 41G CARB.; 0 CHOL.; 589MG SOD.; 9G FIBER

Tomato-Caper Bisque

30 min. 6 SERVINGS EGG- & DAIRY-FREE

Original bisques were thickened with cooked rice; here the rice milk is a nod to tradition. The rice milk, however, does not thicken the soup; the tomato paste does that job. The capers give the soup a tangy, salty twist that sets it apart from the ordinary.

MEAL PLAN: Make it a soup and sandwich night. This bisque is simple to prepare, leaving you plenty of time to whip up some almond butter sandwiches on toasted wheat bread and a side of lightly steamed kale dressed with lemon juice and a smidgen of olive oil.

32-oz. pkg. rice milk (see glossary)
2 (6-oz.) cans tomato paste
2 Tbs. Dijon mustard
2 1/2 tsp. olive oil
6 cloves garlic, minced
1 large onion, diced (2 cups)
1 tsp. ground coriander
1 tsp. celery seed
1/2 tsp. anise seed
2 tsp. salt
28-oz. can diced tomatoes
2 Tbs. capers, drained
1 tsp. coarsely ground pepper