low-fat & fast

Vegetarian Times, March, 2001 by Myra Kornfeld

Nutritious, healthy dinners that take the chill out of winter

Pasta with White Beans, Broccoli Rabe and Sun-Dried Tomatoes

30 min.

6 SERVINGS EGG- & DAIRY-FREE

For a change of pace (or for the gluten-sensitive) try using quinoa or spelt spirals in this rich pasta dish. Blanching the broccoli rabe before sauteing cuts the bitter edge.

MEAL PLAN: Buy a crusty loaf of bread and cut it into thin crostini. Spread it with olive tapenade. Have a scoop of lemon sorbet for dessert.

1/4 cup sun-dried tomatoes (about 8)
1 lb. broccoli rabe, tough stems
  removed
1/2 lb. rotini pasta
2 cups low-sodium vegetable broth
3 (15-oz.) cans cannellini (or white)
  beans, rinsed and drained
2 Tbs. olive oil
4 medium cloves garlic, minced
1/4 tsp. red pepper flakes
2 Tbs. chopped fresh rosemary or
  2 tsp. dried
1/4 cup grated Romano cheese (optional)

1. In large pot, bring 3 quarts water to a boil. Place sun-dried tomatoes in small bowl. When water begins to warm, ladle 1 cup over tomatoes. Let sit about 10 minutes to soften. Drain and slice tomatoes into thin strips.

2. Add broccoli rabe to pot of boiling water and cook, stirring occasionally, until tender, about 2 minutes. Remove with slotted spoon to drain. Cut broccoli rabe into bite-size pieces.

3. Return water to a boil. Add pasta and stir to prevent sticking. Cook until just tender, about 10 minutes. Drain; rinse under cold running water and drain well.

4. In medium skillet, heat broth over medium heat. Pour 2 cans beans into blender and slowly add hot broth. Puree until smooth.

5. In skillet, heat 1 tablespoon oil over medium-low heat; add garlic. As soon as garlic begins to color, add red pepper flakes and pureed beans and stir to combine. Add remaining can of beans to puree along with 2 teaspoons salt. Add rosemary, then increase heat and bring to a boil, lower heat and simmer 5 minutes. Adjust salt to taste and add sprinkling of freshly ground pepper.

6. In another medium skillet, heat remaining 1 tablespoon oil over medium heat. Add broccoli rabe and pinch of salt and toss until broccoli rabe is heated through. Stir in sun-dried tomatoes.

7. To serve: Ladle bean sauce over pasta and top with mound of broccoli rabe and tomato mixture. Sprinkle each serving with cheese if desired.

PER SERVING: 515 CAL.; 25G PROT.; 7G TOTAL FAT (1G SAT. FAT); 86G CARB.; 0 CHOL.; 143MG SOD.; 15G FIBER

Creamy Asparagus Soup

30 min.

4 SERVINGS EGG- & DAIRY-FREE

This soup is sure to become a family favorite. The ingredients are few, but the flavor is big. Potato makes the texture super creamy. Make this soup as soon as the new crop of asparagus makes its way to market, a sure sign of spring.

MENU PLAN: While the soup is simmering, make a tossed green salad topped with marinated baked tofu or sprinkles of goat cheese. Serve with toasted slices of baguette rubbed with garlic.

1 1/2 lbs. asparagus spears, trimmed
1 1/2 Tbs. olive oil
1 1/2 cups finely chopped shallots
  (about 10)
1/2 lb. boiling potatoes, peeled and cut
  into 1/2-inch cubes
2 vegetable bouillon cubes
1 Tbs. fresh lemon juice
Coarsely ground black pepper for garnish

1. Reserve 8 spears of asparagus for garnish. Cut remaining asparagus stalks into 1-inch pieces.

2. In medium saucepan, heat oil over medium heat. Add shallots and cook, stirring often, until beginning to brown, 8 to 10 minutes. Add potatoes, cut-up asparagus and 4 cups water. Cover and bring to a boil over high heat. Add bouillon and 1 teaspoon salt. Reduce heat and simmer, partially covered, until potatoes are tender, about 10 minutes.

3. Meanwhile, in wide, deep pot of lightly salted boiling water, blanch reserved asparagus spears until just tender, about 3 minutes. Using slotted spoon, remove spears to colander and rinse under cold running water, drain well and set aside.

4. In food processor or blender, process soup in batches until smooth and creamy. Return to pot and add freshly ground pepper to taste and lemon juice. Adjust salt to taste. Garnish with asparagus spears and ground black pepper. Serve hot.

PER SERVING: 189 CAL.; 7G PROT.; 6G TOTAL FAT (1G SAT. FAT); 32G CARB.; 0 CHOL.; 15MG SOD.; 5G FIBER

Teriyaki Tofu and Root Vegetables

30 min.

4 SERVINGS EGG- & DAIRY-FREE

I use carrots, parsnips and daikon, but feel free to substitute your favorite roots. You will need a total of about 1 pound of vegetables.

MENU PLAN: While the tofu is simmering, cook up some quick brown rice and make a simple watercress, cucumber and orange salad tossed with brown rice vinegar and a drizzle of olive oil.

1 1/2 cups apple juice or cider
1/4 cup tamari or soy sauce
2-inch piece ginger, peeled and cut into
  3 pieces
3 cloves garlic, peeled
2 Tbs. maple syrup
1 lb. extra-firm tofu
2 medium carrots, peeled and cut into
  1-inch pieces
1 medium parsnip, peeled and cut into
  1-inch pieces
5-inch chunk daikon, peeled and cut
  into 1-inch pieces (see glossary)
1 Tbs. vegetable or peanut oil
1 Tbs. arrowroot dissolved in 2 Tbs.
  water (see glossary)
1 Tbs. sesame seeds
2 Tbs. chopped fresh cilantro