Vegetarian Times: Simple pleasures: satisfying recipes that save you time in the kitchen

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Simple pleasures: satisfying recipes that save you time in the kitchen
Julie Hasson
Vegetable Medley with Basmati Rice

4 TO 6 SERVINGS
30 MINUTES

Basmati rice has a delicious, nutty flavor. Look for it
in large supermarkets or natural food stores.

MEAL PLAN: A simple lettuce, tomato and cucumber
salad with low-fat dressing of your choice is a nice accompaniment.

1 1/2 cups basmati rice
1 lb. brussels sprouts, trimmed and halved
2 Tbs. olive oil
6 cloves garlic, halved
4 shiitake mushrooms, stemmed and sliced
1/2 butternut squash, seeded and cubed
1 carrot, cut into matchsticks
1 cup canned garbanzo beans,
  rinsed and drained
1 cup packed chopped kale
1 cup soy milk
1/4 cup tamari
1/4 cup nutritional yeast
Toasted pumpkin seeds
  for garnish

1. In medium saucepan, combine rice
and 3 cups water. Bring to a boil, cover,
reduce heat, and simmer until water has
been absorbed, about 20 minutes.

2. In large saucepan fitted with steamer
basket, bring 2 inches water to a boil,
and steam brussels sprouts until bright
green and still crisp, about 5 minutes.
Set aside to cool.

3. In large, heavy skillet, heat oil over
medium-high heat. Add garlic, mushrooms,
squash and carrot, and cook, stirring
often, until tender, 5 minutes. Add
beans and kale, and cook, stirring often,
until kale is bright green, 1 to 2 minutes.
Add brussels sprouts, and reduce heat
to medium-low.

4. In small bowl, mix Soy milk, tamari and
nutritional yeast. Pour over vegetables in
skillet, and cover. Remove skillet from
heat, and let stand 1 to 2 minutes.

5. Serve over basmati rice and garnish
each serving with pumpkins seeds.

PER SERVING: 450 CAL; 16G PROT; 8G TOTAL FAT (1G
SAT. FAT); 836 CARB; 0 CHOL; 997MG SOD; 12G FIBER
Recipe adapted from Cafe Max &
Rosie's by Max and Rosie Beeby (Ten
Speed Press, 2000).
Hoppin' John

4 TO 6 SERVINGS
30 MINUTES

We've taken the famous black-eyed peas
and rice of the deep South that's traditionally
laden with smoked meat and
given it a healthful, vegetarian twist.

MEAL PLAN: Toss an 8-ounce bag of
preshredded coleslaw cabbage with
low-fat vinaigrette. Stem, wash and
steam a bunch of Swiss chard just until
wilted. Season with a dab of butter or
margarine and salt and pepper.

2 cups quick-cooking brown rice
16- to 20-oz. can black-eyed peas
1 1/2 Tbs. olive oil
2 large onions, chopped
1 medium clove garlic, minced
3 medium tomatoes, chopped
1/4 cup finely chopped fresh basil
  or 1 Tbs. dried
1 tsp. chopped fresh thyme or
1/4 tsp. dried

1. Cook rice according to package directions.
Meanwhile, drain black-eyed peas,
reserving liquid. Rinse peas under cold
running water and set aside.

2. In large pot or Dutch oven, heat oil
over medium heat. Add onions, and
cook, stirring often, until softened, about
12 minutes. Acid garlic, and cook, stirring
often, until onions are golden, about 5
minutes.

3. Stir in tomatoes, basil, thyme and 1/4
cup water, and bring to a boil. Reduce
heat and simmer until tomatoes have
softened, about 5 minutes.

4. Stir in rice and black-eyed peas until
well combined. Season with salt and
pepper to taste. Simmer until flavors
have blended, 5 minutes. If necessary,
add a little reserved liquid from peas as
needed to keep mixture somewhat
moist. Serve hot.

PER SERVING: 422 GAL; 12G PROT; 7G TOTAL FAT (2G
SAT. FAT); 79G CARB; 0 CHOL; 285 MG SOD; 8G FIBER
Curried Sweet Potatoes
with Spinach and
Chickpeas

4 TO 6 SERVINGS
30 MINUTES

A superb fusion of flavors permeates
this nourishing harvest dish. Always
rinse canned chickpeas and other beans
before using to reduce sodium as well
as improve their flavor.

MEAL PLAN: While potatoes are steaming,
bring large pot of water to a boil
for cooking corn on the cob. Serve the
sweet potato stew with corn on the cob,
warmed pita bread and a salad of diced
tomatoes and cucumbers in yogurt.

2 large sweet potatoes (2 lbs.), peeled
  and diced
16- to 20-oz. can chickpeas, rinsed
  and drained
14.5-oz. can diced tomatoes
10 to 12 oz. fresh spinach, preferably
  organic, stemmed and coarsely
  chopped
1/4 cup coarsely chopped fresh cilantro
2 green onions (white and light green
  parts), thinly sliced
1 to 2 tsp. curry powder
1/2 tsp. ground cumin
1/4 tsp. ground cinnamon

1. In large saucepan fitted with steamer
basket, bring 2 inches water to a boil
over high heat. Add diced sweet potatoes,
cover and cook until just tender,
about 20 minutes.

2. Meanwhile, in another large saucepan,
combine chickpeas, tomatoes and 1/2 cup
water. Bring to a simmer over medium
heat. Add spinach, cover and cook just
until wilted, about 3 minutes.

3. Stir in sweet potatoes, cilantro, sgreen
onions, curry powder, cumin, cinnamon
and salt to taste until well combined. Reduce
heat to low and simmer, uncovered,
until flavors have blended, about 5
minutes. Serve hot.

PER SERVING: 30g CAL; lOG PROT; 2G TOTAL FAT (0
SAT. FAT); 67 CARB; 0 CHOL; 318MG SOD; 12G FIBER
Fettuccine with Green
Chile and Corn Sauce

4 TO 6 SERVINGS
30 MINUTES

Make this delectable recipe even more
tempting by using a box of green and
white fettuccine. If using fresh corn on
the cob, quickly cook them by placing
ears of corn in a covered casserole with
a small amount of water and microwave
on HIGH for 10 minutes.

MEAL PLAN: Serve with fresh bread and
sauteed zucchini.

3/4 lb. fettuccine
2 Tbs. butter or margarine
3 cloves garlic, crushed
12 oz. silken tofu
1/2 cup low-fat milk or soy milk
1/3 cup grated Parmesan cheese, plus
  additional for topping
2 cups cooked fresh corn kernels
  (about 3 ears, if available) or
  thawed, frozen corn
1 to 2 fresh hot chilies, minced,
  or 4- to 7-oz. can chopped mild
  green chilies
1 tsp. salt

1. Bring large pot of water to a boil. Add
fettuccine, stirring to prevent sticking.
Cook fettuccine according to package
directions, or until just tender.

2. Meanwhile, in small skillet, over low
heat, melt butter. Increase heat to
medium, add garlic, and cook, stirring often,
until golden, 2 to 3 minutes. Remove
from heat and set aside; discard garlic.

3. In food processor, combine tofu, milk,
1/3 cup cheese and melted butter from
skillet. Process until smooth and creamy.

4. Drain fettuccine well and return to
cooking pot. Add tofu mixture and toss
to coat, then stir in corn, chilies and salt.
Warm over low heat, stirring occasionally.
Season with freshly ground pepper and
toss again. Serve hot, passing additional
Parmesan to sprinkle on top.

PER SERVING: 450 CAL; 19G PROT; 10G TOTAL FAT (3G
SAT. FAT); 71G CARB; 0 CHOL; 694MG SOD; 4G FIBER
Mexican Pizza

6 SERVINGS
30 MINUTES

Layer on the Southwestern flavors in
this pizza variation. Other toppings
could include jarred pickled jalapeno
slices or sauteed onions.

MEAL PLAN: Serve with golden acorn or
delicata squash, allowing half a squash
per person. Pierce each whole squash
several times with fork, then microwave
until easily pierced with knife but still firm,
4 to 7 minutes. Cut in half lengthwise and
scoop out seeds before serving.

12- to 14-inch good-quality
  pizza crust
1 cup spicy fat-free refried beans,
  thinned with a little water
1 cup mild or medium-hot salsa
1 to 1 1/2 cups shredded reduced-fat
  cheddar cheese (4 to 6 oz.)
2 ripe but firm medium tomatoes,
  thinly sliced
2 1/2-oz. can sliced ripe black olives,
  drained

1. Preheat oven to 425 [degrees] F. Place crust on
large baking sheet. Spread refried beans
over crust to within 1 inch of edge. Spoon
salsa over beans and sprinkle with
cheese. Arrange tomato slices in concentric
circles over cheese. Scatter
sliced olives on top.

2. Bake until cheese is bubbly, about 14
minutes. Remove from oven and let stand
2 to 3 minutes before cutting into wedges.

PER SERVING: 319 CAL; 16G PROT; 10G TOTAL FAT (4G
SAT. FAT); 40G CARB; 22MG CHOL; 895MG SOD; 35G
FIBER