30-minute recipes

Vegetarian Times, August, 2002

Fava Bean Cakes with Diced
Red Peppers and Yogurt

4 SERVINGS 30 MINUTES OR LESS

This simple main course pairs favorite
Mediterranean flavors and ingredients. It
comes together quickly and suits family
tastes, yet looks dramatic enough to impress
VIPs.

2 cups canned fava beans, drained
  and rinsed
1 large egg
1 onion, peeled and diced
1 tsp. minced garlic
1 Tbs. olive oil, plus extra oil for frying
1 Tbs. fresh lemon juice
3 Tbs. all-purpose flour
2 Tbs. chopped Italian parsley
1 1/2 cups plain low-fat or regular
  yogurt, for garnish
1 red pepper, seeded and diced,
for garnish

1. Combine fava beans, egg, onion, garlic,
1 tablespoon olive oil, lemon juice and
1 tablespoon parsley in food processor.
Process until coarsely chopped and well
combined.

2. Heat 2 to 3 tablespoons oil in large skillet
over medium heat. When hot, scoop 1/4
cup bean mixture into oil and repeat until
skillet is full. Cook for 2 to 3 minutes on
one side, and when firm and slightly
brown, turn over to cook other side.
Carefully remove from skillet and place
on plates. Repeat with remaining bean
mixture until mixture is used up.

3. To serve, spoon generous scoops yogurt
over each serving and sprinkle with parsley
and diced red pepper. Serve immediately.

PER SERVING: 250 CAL; 12G PROT; 11G TOTAL
FAT (2.5G SAT. FAT); 26G CARB; 60MG CHOL;
120MG SOD; 5G FIBER

Wine Suggestion

When pairing food and wine, line up similar
flavors for harmony. A Pinot Grigio from
Northern Italy, such as Franz Haas Pinot Grigio
Delle Venezie Kris, works well here.
Baked Summer Squash and
Onion with Goat Cheese

4 SERVINGS 30 MINUTES OR LESS

Depending on taste and what's freshest in
the market, combine zucchini with crookneck
or other summer squash, or use only
one squash variety. You can enhance flavors
by adding extra goat cheese.

3 large summer squash, diced
1 onion, peeled and diced
3 Tbs. melted butter
2 Tbs. chopped Italian parsley
Salt and freshly ground black pepper
  to taste
1 cup Italian-style breadcrumbs
4 oz. goat cheese, crumbled
2 tsp. chopped fresh oregano for
  garnish

1. Preheat oven to 450F.

2. In large mixing bowl, toss together squash, onion, butter, parsley, salt and pepper and breadcrumbs until crumbs are well distributed. Gently stir in crumbled goat cheese and spoon mixture into large heatproof baking dish.

3. Bake at 450F. for about 20 minutes. Remove from oven and garnish with oregano. Serve immediately.

PER SERVING: 320 CAL; 13G PROT; 16G TOTAL FAT (10G SAT. FAT); 34G CARB; 35MG CHOL; 990MG SOD; 6G FIBER

Wine Suggestion

The combination of summer zucchini, goat cheese, oregano and olives calls for Sauvignon Blanc. Try Brander Sauvignon Blanc Santa Ynez Valley Cuvee Nicolas.

Corn and Red Pepper
Caesar Salad

4 SERVINGS 30 MINUTES OR LESS

This rendition of the Caesar salad bolsters
the lettuce with added vegetables for a
full-meal dish. Serve with fresh, warm
baguettes and chilled fruit for a summertime
repast. Dress as desired and refrigerate
any leftover dressing.

4 ears corn on the cob or 3 cups
  canned corn kernels, drained
1 red bell pepper, seeded and diced
1 medium-sized head romaine lettuce,
  leaves separated
4 large eggs
1 1/2 cups garlic croutons
  cup grated Parmesan cheese
  cup olive oil
1 tsp. minced garlic, or to taste
1/4 cup fresh lemon juice
1 tsp. Dijon mustard
1 Tbs. Worcestershire sauce
Salt and freshly ground black pepper
  to taste

1. If using fresh corn, carefully slice kernels from cobs and place in saucepan with water to cover. Bring to a boil and cook for 2 minutes. Remove from heat, drain and rinse under cold water. Drain again and refrigerate until serving time.

2. Meanwhile, cook eggs in rapidly boiling water for 7 to 10 minutes. Remove from heat and run under cold water until cool. Peel and set aside until serving time.

3. Trim off stem end of lettuce and rinse each leaf well. Dry thoroughly and break into bite-sized pieces. Place in salad bowl.

4. To make dressing, whisk together 1/3 cup Parmesan cheese with olive oil, garlic, lemon juice, mustard and salt and pepper. Set aside.

5. Add diced peppers and cooled corn to lettuce. Toss with croutons. Grate cooled eggs over top and toss with dressing. Garnish salad with remaining 1/3 cup grated Parmesan cheese and serve.

PER SERVING: 820 CAL; 24G PROT; 60G TOTAL FAT (10G SAT. FAT); 50G CARB; 225MG CHOL; 790MG SOD; 6G FIBER

Wine Suggestion

Corn, sweet red pepper and a salty Parmesan cheese will match well with a Chardonnay. Try the Devil's Lair Margaret River Chardonnay.

Shaped Pasta with Greens,
Artichoke Hearts, Portobello
Mushrooms and Gorgonzola

4 SERVINGS 30 MINUTES OR LESS

Using an interesting pasta shape enhances
the appeal of this robust, cheese-enriched
main course.

8 oz. dried shaped pasta,
such as campanelle or fusilli
2 Tbs. olive oil, or more as needed
1 to 2 tsp. minced garlic
8 oz. sliced portobello mushrooms
1 bunch greens, such as broccoli
rabe, chard or spinach, rinsed and
trimmed
2 Tbs. balsamic vinegar
4 oz. gorgonzola, or to taste,
crumbled
1 3/4 cups artichoke hearts
Crushed red pepper to taste,
optional