30 - minute recipes

Vegetarian Times, June, 2002

Sweet and Sour
Stir-Fried Vegetables

6 SERVINGS

30 MINUTES OR LESS

This tasty and healthy stir-fry goes from
pan to table in no time. Because stir-frying
is so fast, it's important to have all ingredients
measured out and ready before you
start cooking.

Sauce

Reserved juice from canned pineapple,
  about 3/4 cup
3 Tbs. rice vinegar or white-wine vinegar
2 Tbs. cornstarch or arrowroot
2 Tbs. honey or brown-rice syrup
2 Tbs. soy sauce

Stir Fry

1 1/2 Tbs. vegetable oil
1 large onion, chopped
1 medium red bell pepper, cut into
  1-inch squares
1 medium green bell pepper, cut into
  1-inch squares
8 to 10 slender stalks asparagus, tough ends
  trimmed, cut into 2-inch pieces
14.5-oz. can diced tomatoes
16-oz. can unsweetened pineapple chunks,
  drained, juice reserved
8 oz. extra-firm tofu, well drained and
  diced

1. To make sauce, in small bowl, stir together
all sauce ingredients until cornstarch has dissolved.
Set aside.

2. In wok or large skillet, heat oil over
medium heat. Add onion and cook stirring
occasionally, until golden, about 8 minutes.

3. Add bell peppers and asparagus, increase
heat to medium-high and stir-fry 5 minutes.
Add tomatoes (with liquid) and pineapple
chunks, and stir-fry 5 minutes.

4. Stir in tofu and reserved sauce and cook,
stirring until mixture has thickened slightly,
2 to 3 minutes. Taste and adjust flavor with
additional honey, vinegar and/or soy sauce,
Serve immediately.

PER SERVING: 190 CAL; 7G PROT; 6G TOTAL
FAT (1G SAT FAT); 30G CARB; 0 CHOL; 440MG
SOD; 4G FIBER

Penne with Spring Vegetables

6 SERVINGS

30 MINUTES OR LESS

Early summer is the perfect time to try this
light and fragrant dish. Other types of
pasta--ziti, rigatoni or large bow
ties--would also work well.

2 large tomatoes
1 lb. dried penne pasta
2 Tbs. olive oil
6 large cloves garlic, finely chopped
1 medium onion, finely chopped
2 large red bell peppers, cut into
  1/4-inch-thick strips
1 large yellow summer squash, halved
  lengthwise, seeded and thinly sliced
1 cup sliced, oil-cured black olives
1 Tbs. balsamic vinegar
1 tsp. salt
32 large basil leaves, thinly sliced (1/2 cup)
1/3 cup finely chopped flat-leaf parsley
1/4 to 1/2 cup grated Parmesan cheese,
  optional

1. Bring large pot of lightly salted water to a
boil. Cut an "X" into bottom of each
tomato and plunge tomato into boiling water,
30 seconds. With slotted spoon, transfer
to colander and rinse under cold running
water. Peel tomatoes, cut each in half
crosswise, through equator, and squeeze out
seeds. Chop coarsely and set aside.

2. Add penne to boiling water and stir to
prevent sticking. Cook until just tender,
about 8 minutes. Drain well.

3. Meanwhile, in large saucepan, heat oil over
medium-high heat. Add garlic and onion and
cook stirring often, until tender, about 3
minutes. Stir in peppers and squash, and cook
until tender, stirring often, about 5 minutes.

4. Reduce heat to medium. Stir in tomatoes,
olives, vinegar and salt, and cook until slightly
thickened, 3 to 4 minutes. Add penne and
toss until heated through. Remove from
heat and stir in basil and parsley. Serve hot,
sprinkled with cheese if desired.

PER SERVING: 350 CAL; 12G PROT; 8G TOTAL
FAT (1G SAT. FAT); 63G CARB; 0 CHOL; 600MG
SOD; 9G FIBER

Mediterranean Grain Salad

4 SERVINGS

30 MINUTES OR LESS

Crisp bell peppers, red onion and tangy
kalamata olives add texture and color to
this refreshing salad.

1 cup quinoa
1/3 cup red wine vinegar
2 tsp. olive oil
1 medium clove garlic, minced
1 medium red bell pepper, chopped
1 medium yellow bell pepper, chopped
1/2 cup chopped cucumber
1/4 cup sliced kalamata or other good-quality
  black olives
1/4 cup chopped red onion
1/4 cup chopped fresh parsley

1. Cook quinoa according to package
directions. Meanwhile, make dressing: In
small bowl, whisk together vinegar, oil and
garlic. Season to taste with salt and pepper.
Set aside.

2. In large bowl, combine peppers, cucumber,
olives, onion and parsley. Mix well. Add
dressing and toss to coat. Add quinoa, stir
gently but thoroughly to combine. Serve
warm or at room temperature.

PER SERVING: 220 CAL; 7G PROT; 6G TOTAL
FAT (1G SAT. FAT); 38G CARB; 0 CHOL; 85MG
SOD; 4G FIBER

Artichoke Hummus Wraps

6 SERVINGS

30 MINUTES OR LESS

Canned chickpeas and artichoke hearts are
the quick-fix secrets to this sandwich
spread, which tastes great combined with a
crunchy cabbage slaw. Wraps can serve as
a meal in themselves, but a fresh fruit salad
is an appropriate accompaniment.

Artichoke spread

14-oz. can artichoke hearts, drained
  and halved
1 cup canned chickpeas, drained and rinsed
1/3 cup tahini
1/3 cup fresh parsley
1 medium clove garlic, coarsely chopped
1 1/2 to 2 Tbs. fresh lemon juice

Wraps

1 1/4 cups thinly sliced green cabbage
2 medium carrots, shredded (3/4 cup)
1/2 medium green bell pepper, thinly sliced
3 Tbs. plain low-fat yogurt
1 Tbs. chopped fresh parsley
1 Tbs. finely chopped red onion
2 tsp. fresh lemon juice
6 (10-inch) flour tortillas

1. To make artichoke spread, in food processor
or blender combine all artichoke spread
ingredients and 2 tablespoons water. Process
until mixture is almost smooth but retains
some texture and is slightly thicker than
hummus. If necessary, add water by teaspoonfuls
to thin. Season with salt and pepper
Refrigerate if not using immediately.

2. In medium bowl, combine cabbage, carrots,
pepper, yogurt, parsley, onion and 2 tsp.
lemon juice. Season to taste with salt and
pepper, and mix well.

3. In large skillet, warm each tortilla over
medium heat just until soft and flexible,
about 1 minute per side. Spread some artichoke
mixture over each tortilla, leaving
1/2-inch border. Top with cabbage mixture,
dividing equally. Fold up one or both ends of
tortilla over filling, then roll each sandwich
into bundle. Serve immediately.

PER SERVING: 358 CAL; 13G PROT; 10G TOTAL
FAT (2G SAT. FAT); 53G CARB; 0 CHOL; 475MG
SOD; 9G FIBER

Vegetable Fried Rice

6 SERVINGS

30 MINUTES OR LESS

This tasty version of a take-out favorite
can be made in a snap with quick-cooking
brown rice.

1 1/2 Tbs. vegetable oil
1 medium onion, quartered and sliced
2 tsp. minced garlic
1 tsp. grated fresh ginger
8-oz. package shredded cabbage
4 to 5 cups cooked long-grain rice
16-oz. bag frozen mixed vegetables, thawed
4 to 5 scallions (white and light green
  parts), finely chopped
1 tsp. Asian sesame oil, optional

1. In wok or large, deep skillet, heat oil over
medium-high heat. Add onion, garlic and ginger
and stir-fry 3 minutes. Add 2 Tbs. water
and cabbage.

2. Cover and cook, stirring occasionally, until
cabbage is tender, 5 to 7 minutes.

3. Add mixed vegetables and scallions, and
stir-fry just until tender, about 3 minutes. Stir
in rice and sesame oil if using. Season to
taste with soy sauce and pepper. Stir-fry 2 to
3 minutes. Serve immediately.

PER SERVING: 260 CAL; 7G PROT; 5G TOTAL
FAT (1G SAT. FAT); 48G CARB; 0 CHOL; 50MG
SOD; 7G FIBER
shopping list

Staples

Olive oil
Vegetable oil
Asian sesame oil
Red wine vinegar
Balsamic vinegar
Rice vinegar or white-wine vinegar
Cornstarch
Soy sauce

Produce

Parsley, 1 bunch fresh
Basil, 1 bunch fresh
Garlic, 1 head
Lemon, 1 medium
Cabbage, 1 medium head, green
Carrots, 1 small bag
Bell peppers, 2 medium green
  4 medium red, 1 medium yellow
Red onions, 2 small
Onions, 3 medium
Tomatoes, 2 large
Summer squash, 1 large
Asparagus, 1 lb. thin
Fresh ginger, 1 knob
Shredded cabbage, 8 oz. pkg.
Scallions, 1 bunch

Soy products

Tofu, 8 oz., extra-firm

Grocery

Artichoke hearts, 14-oz. can
Chickpeas, 14-oz. can
Tahini, small jar
Penne pasta, 1 lb.
Olives, sliced, small can
Kalamata olives, 1 small jar
Red wine vinaigrette, 1 bottle
Honey or brown rice syrup
Brown rice, 1 box, quick-cooking
Diced tomatoes, 14.5 oz. can
Unsweetened pineapple chunks,
  16.oz can
Quinoa, 1 box

Dairy/refrigerated

Parmesan cheese, optional
Plain low-fat yogurt, 8 oz.

Frozen

Mixed vegetables, 16-oz. bag

Breads

Flour tortillas, 1 pkg., 10-inch