low-fat & fast

Vegetarian Times, March, 2001 by Myra Kornfeld

MENU PLAN: Add a crunchy, cabbage-based salad and some warmed flatbread for a simple, hearty meal.

1 Tbs. vegetable oil
2 large onions, chopped
2 medium potatoes, scrubbed and cut
  into 1/2-inch chunks
2 heaping cups (peeled, 1/2-inch chunks)
  butternut squash
2 large carrots, peeled and cut into
  1/2-inch dice
14- to 16-oz. can diced tomatoes,
  undrained
2 tsp. ground cumin
1 tsp. ground turmeric
15 1/2-oz. can chickpeas, rinsed and
  drained
1 cup couscous, preferably
  whole wheat
1/4 cup chopped fresh
  flat-leaf parsley
3 to 4 scallions (white and light green
  parts), chopped

1. In soup pot, heat oil over medium heat. Add onions and cook, stirring until softened, about 5 minutes. Add potatoes, squash, carrots, tomatoes and barely enough water to cover. Bring to a simmer, then add cumin and turmeric and simmer gently, covered, until vegetables are tender, about 25 minutes. Add chickpeas and season to taste with salt and pepper. Simmer over low heat another 5 minutes.

2. Meanwhile, put couscous into an ovenproof bowl and cover with 2 cups boiling water. Cover bowl and let stand 5 to 10 minutes, then fluff couscous with fork.

3. To serve: Place small amount of couscous in individual serving bowls, then ladle some stew over couscous and sprinkle with parsley and scallions.

PER SERVING: 301 CAL.; 9G PROT.; 5G TOTAL FAT (1G SAT. FAT); 51G CARB.; 0 CHOL.; 82MG SOD.; 5G FIBER

SHOPPING LIST

Staples
arrowroot, 1 small jar
olive oil, preferably extra-virgin
vegetable oil or peanut oil
vegetable bouillon cubes
sesame seeds
hot red pepper flakes
ground cumin
turmeric
dried oregano
soy sauce or tamari
maple syrup
brown rice vinegar
salt and pepper

Produce
broccoli rabe, 1 lb.
garlic, 1 head
rosemary, 1 bunch
asparagus, 2 bunches
shallots, 10 medium
boiling potatoes, 5 or 6 medium
lemon, 1
lime, 2
parsley, flat-leaf, 1 bunch
onions, 4 medium
red bell pepper, 2
ginger, 2-inch knob
butternut squash, precut, 2 cups
carrots, 4 medium
parsnip, 1 medium
daikon, 1 small
cilantro, 1 bunch
watercress, 2 bunches
oranges, 2 navel
scallions, 1 bunch
avocado, 1 ripe
jalapeno, 1 medium
romaine, 1 head
mango, 2 ripe
cabbage, 1 small

Grocery
sun-dried tomatoes,
  small package
rotini pasta, 8-oz. box, or quinoa
  or spelt spirals
vegetable broth, low-sodium,
  2 (15-oz.) cans
cannellini beans, 3 (15-oz.) cans
olive tapenade, 1 small jar
currants, small package
couscous, 1 box or 1 cup bulk
apple juice or cider, 1 quart
salsa, 1 jar
brown rice, quick-cooking, 1 pkg.
diced tomatoes. 14-oz. or 16-oz. can
chickpeas, 15 1/2-oz. can

Dairy and refrigerator
seitan, 1/2 lb. package
tofu, extra-firm, 1 lb.
goat cheese or baked tofu, 1 pkg.
yogurt, nonfat, plain, 8-oz. container
Romano cheese, small piece (if using)

Bread
crusty baguette, such as sourdough, 2
whole wheat tortillas, 1 pkg.
flatbread, 1

Frozen
Lemon sorbet, 1 pint

MYRA KORNFELD is the author of The Voluptuous Vegan (Clarkson N. Potter, 2000). She is a food writer and an instructor at The Natural Gourmet Institute of Food and Health, as well as a former chef at Angelica Kitchen, both in New York City.