Global Warming

Vegetarian Times, March, 2001 by Nava Atlas

Bold, flavorful stews to heat up our winter

Think of any classic stew and chances are it will make you think of a country. Paella, bouillabaisse and curry conjure images of Spain, France and India as quickly as callaloo (made with greens, okra, yams, coconut milk and chiles) takes you to the Caribbean, or caldo verte, made with kale and potatoes, whisks you off to Portugal. Some stews serve as regional symbols, such as gumbo and chili; others, such as pepper pot, are just traditional American comfort foods.

Stews make great meatless dinners because they're so filling: all those beans and potatoes, all that broth. What's more, they're incredibly easy to prepare--at least, I can make that promise for the recipes that follow. They demand little more than some chopping and dicing. The cooking is straightforward and the ingredients are simple. Flavors meld, textures blend, aromas beckon.

On a harried weeknight, a bowl of Masala Vegetable Stew offers more than one kind of heat. If you're having pals over for a weekend dinner, the Provencal Bean Pot never fails to please, particularly when served with crusty French bread to soak up the juices. Your guests will think you slaved for hours.

Don't just take my word for it. Give these favorites a try and bring an international flare to your table.

Moroccan Vegetables with Spiced Couscous

6 SERVINGS EGG- & DAIRY-FREE

This colorful dish combines both sweet and spicy flavors.

2 Tbs. olive oil
2 medium onions, thinly sliced
2 cloves garlic, minced
1/2 tsp. red pepper flakes
1 tsp. ground cumin
1/2 tsp. ground cinnamon
1 medium red bell pepper, cut
  into 1/2-inch pieces
1 large sweet potato, peeled and diced
  into 1/2-inch pieces
Pinch saffron (see glossary)
2 cups low-sodium vegetable broth
2 cups broccoli florets
1/4 cup currants
Hot pepper sauce
1 1/2 cups couscous
1/4 cup chopped fresh mint

1. In large nonstick pan, heat 1 tablespoon oil over medium heat. Add onions and cook, stirring occasionally, until golden, about 5 to 6 minutes. Add garlic, red pepper flakes, cumin and cinnamon and cook, stirring often, until fragrant, about 1 minute.

2. Add bell pepper, sweet potato, saffron and broth. Increase heat and bring liquid to a boil. Reduce heat, cover pan and simmer, stirring once or twice, until sweet potato is tender, about 10 minutes. Add broccoli, currants and 1/2 teaspoon salt. Cover and cook until broccoli is tender, 5 minutes. Season to taste with salt and pepper and a splash of hot pepper sauce.

3. Meanwhile, in medium skillet, heat remaining tablespoon oil over medium heat. Add couscous and cook, stirring often, until lightly coated with oil, 2 to 3 minutes. In small saucepan, bring 2 cups water to a boil. Add boiling water and pinch of salt to couscous. Stir a couple of times; cover and let stand until all water is absorbed, about 10 minutes. Fluff with fork.

4. Divide couscous among 6 plates, top with mound of vegetables and sprinkle with chopped mint.

PER SERVING: 301 CAL.; 8G PROT.; 5G TOTAL FAT (1G SAT. FAT); 51G CARB.; 0 CHOL.; 82MG SOD.; 5G FIBER

Provencal Bean Pot

SERVES 6 EGG-& DAIRY-FREE

Soy "sausage" adds a meatlike texture to this version of a rustic stew.

1 1/2 Tbs. olive oil
1 pkg. (8 links) soy Italian-style
  "sausage," cut into 3/4-inch-thick
  slices
1 large onion, chopped
3 to 4 cloves garlic, minced
2 medium carrots, sliced
4 stalks celery, diced
1/4 cup dry red wine
4 cups cooked navy beans (about 1 2/3
  cups raw) or 2 (15 1/2-oz.) cans,
  rinsed and drained
14- to 16-oz. can diced tomatoes,
  undrained
2 tsp. dried marjoram
1/2 tsp. dried thyme
1/2 tsp. dried rosemary
1/4 to 1/2 cup chopped fresh flat-leaf
  parsley

1. In wide nonstick skillet, heat 1/2 tablespoon oil. Add "sausage" and cook, stirring often, over medium-high heat, until lightly browned, 3 to 4 minutes. Transfer to plate until needed.

2. Heat remaining 1 tablespoon oil in soup pot or deep stir-fry pan over medium heat. Add onion and garlic and cook, stirring often, until golden, 8 to 10 minutes.

3. Add carrots, celery and wine, plus 1/2 cup water. Bring to a simmer, then cover and cook 10 minutes.

4. Stir in beans, tomatoes, dried herbs and "sausage." Return to a simmer, cover and cook 15 to 20 minutes. If needed, add small amount of water, but this should not be too soupy. Season to taste with salt and pepper.

5. Let stew stand an hour or two before serving if time allows, then heat through as needed. Just before serving, stir in parsley. Serve in shallow bowls.

PER SERVING: 327 CAL.; 19G PROT.; 7G TOTAL FAT (2G SAT. FAT); 47G CARB.; 0 CHOL,; 256MG SOD.; 13G FIBER

Masala Vegetable Stew

SERVES 6 TO 8 EGG- & DAIRY-FREE

Creamy coconut milk makes a delectable base for this delicately curried vegetable melange. For a simple and savory feast, serve with a side dish of bulgur studded with dried fruit bits, a salad of cucumbers and tomatoes in yogurt and warm flatbread. (For this month's delicious flatbread recipes, see "All You Knead.")

1 Tbs. vegetable oil
2 medium onions, chopped
2 to 3 cloves garlic, minced
4 medium potatoes, peeled and diced
4 medium carrots, sliced
1/2 medium head cauliflower, cut into
  bite-size pieces
2 cups frozen cut green beans
1 to 2 tsp. grated fresh ginger
2 fresh mild chile peppers, seeded and
  minced
2 tsp. garam masala (see glossary)
  or good-quality curry powder, or to
  taste
1 tsp. ground coriander
1/2 tsp. turmeric
15-oz. can lite coconut milk
1 cup frozen green peas
1/4 tsp. chopped cilantro