30-minute recipes

Vegetarian Times, Nov, 2002

Garden Rolls

SERVES 2

30 MINUTES OR LESS

Inspired by the delicious garden, or salad,
rolls from Vietnam--this Americanized
version retains the concept but calls for a
different approach, including the use of
scallions instead of garlic chives, cellophane
noodles instead of rice vermicelli
and baked tofu instead of shrimp. Serve
the rolls with the classic Chinese cold
sesame noodles, and finish up with fresh
fruit and fortune cookies. Of course, hot
jasmine tea is perfect with dessert.

Garden Rolls

1 1/2 to 2 oz. dried cellophane, or
  bean thread, noodles
6 rice paper wrappers
6 pieces red leaf lettuce, rinsed,
  dried and stem end trimmed
1 cup shredded carrots
Bunch fresh coriander, rinsed
4 oz. Asian-seasoned baked tofu
6 thin scallions, green ends slivered

Dipping Sauce

1/2 cup hoisin sauce
1 Tbs. crunchy peanut butter
1 Tbs. Asian chili paste, or to taste

1. Soak noodles in boiling water to cover,
about 7 minutes, or until softened. Drain,
rinse in cold water and drain again. When
cool, divide into 6 equal-sized portions.

2. Assemble ingredients in separate piles
on work surface, cutting tofu into thin
slices for total of 12 pieces. Starting with
first roll, quickly wet rice paper wrapper in
warm water, and place flat on work surface.
Place 1 piece leaf lettuce on wrapper
and layer on top shredded carrots, leafy
sprigs fresh coriander, 2 strips tofu and 1
portion noodles. Wrap up roll tightly, starting
at nearest rounded edge, taking one
turn. Fold in left edge over filling, leaving
right edge open. Continue rolling wrapper
tightly into neat packet. Insert scallion into
unwrapped edge of roll so green end protrudes
like plume. Repeat process with remaining
ingredients. Set aside rolls on
serving platter, and cover with damp paper
towels until ready to serve.

3. To mix dipping sauce, stir all ingredients
until well mixed. Place in serving dish, and
pass with garden rolls.

GARDEN ROLLS PER SERVING: 314 CAL; 19G
PROT; 7G TOTAL FAT (1G SAT. FAT); 45G CARB;
0MG CHOL; 340MG SOD; 6G FIBER

DIPPING SAUCE PER SERVING: 200 CAL; 4G
PROT; 6G TOTAL FAT (1G SAT. FAT); 32G CARB;
0MG CHOL; 1310MG SOD; 2G FIBER

Wine Suggestions

Fragrant fresh herbs and greens, tender raw
veggies, some sort of spiciness and a tofu
product match well with Riesling. Try this
fabulous effort between a US winery and a
German winemaker: Chateau Ste. Michelle
Eroica Dr. Loosen Riesling.

Sweet and Sour Stir-Fry

SERVES 2

30 MINUTES OR LESS

This dish combines the classic and much-loved
sweet-sour flavors of China. Delicious
served on its own, this generously
portioned stir-fry also works well as a
topping for Asian rice or egg noodles.
Accompany this with vegetarian dumplings
and finish with a delicate fruit sorbet.

1/2 cup pineapple juice
1/4 cup white vinegar
4 Tbs. low-sodium soy sauce
3 Tbs. granulated sugar
2 Tbs. cornstarch
2 Tbs. vegetable oil
1 cup cashews, optional garnish
1/2 lb. extra-firm tofu, cubed
3 1/2 cups fresh pineapple cubes
  (1 medium-sized pineapple)
1/2 pound snow peas, trimmed
1 red bell pepper, cut into long,
  thin strips
2 tsp. minced garlic
1 Tbs. minced fresh ginger

1. To make sauce: Combine pineapple
juice, vinegar, soy sauce, sugar and cornstarch,
and mix well. Heat in small
saucepan until slightly thick, and set aside.

2. Heat oil in large wok over medium and,
when hot, add cashews, and stir-fry
for 1 minute. Remove from heat and set
aside. Add tofu, pineapple cubes and snow
peas, and stir-fry for 1 minute. Add red bell
pepper, garlic and ginger, and stir-fry for 1
minute. Add sweet-and-sour sauce, stirring
to mix well, and stir-fry for 2 minutes more.

3. Remove from heat, garnish with
cashews, if using, and serve alone or over
rice or noodles.

PER SERVING: 1100 CAL; 28G PROT; 57G TOTAL
FAT (10G SAT. FAT); 125G CARB; 0MG
CHOL; 1680MG SOD; 10G FIBER

Wine Suggestions

Match a wine with the tartness of the vinegar
and sweetness of the pineapple to highlight
the acidity in wine. Try a Riesling or Gamay.

Wild Rice and Tomato Stew

SERVES 4

30 MINUTES OR LESS

This luscious, nourishing stew stars several
complementary flavors--roasted tomatoes,
wild rice and goat cheese--with
fried, cubed tempeh as an embellishment.
Note that tempeh is available in many
different flavors, so pick one that brings
some garden-fresh flavors to the stew.
Look for the precooked wild rice sold in
foil packets in specialty food stores. Serve
this substantial entree with a toasted
baguette and a simple, light dessert such as
poached pears. This recipe is generous
enough to serve up to six people.

2 1/2 cups crushed roasted tomatoes
  (1 large can)
2 1/2 cups whole fire-roasted
  tomatoes (1 large can)
2 cups precooked wild rice
3 Tbs. olive oil for frying
8 oz. pkg. flavored tempeh, cubed
6 oz. baby spinach, rinsed
1 tsp. dried oregano
1 tsp. minced garlic
Salt and freshly ground black pepper
  to taste
4 oz. mini baguette
8 oz. firm goat cheese
Basil leaves for garnish

1. Combine tomatoes in large saucepan,
using spoon to stir together and to slightly
break up whole tomatoes. Add wild rice,
and heat mixture over medium-low.

2. Meanwhile, heat olive oil in large skillet
over medium-low. When hot, add cubed
tempeh, and saute, stirring often, until crisp
and browned. Remove from heat and drain
on paper towels.

3. Add spinach, oregano and garlic to
tomato mixture and season to taste.

4. To make the croutons: Cut mini
baguette into 12 equal slices, allowing 3
slices per serving. Cut goat cheese into 12
slices, layer on bread and broil until cheese
softens and bread toasts.

5. just before serving, stir tempeh cubes
into stew. To serve, ladle stew into four
large soup bowls. Garnish with basil leaves
and toasted goat cheese croutons.

PER SERVING: 740 CAL; 40G PROT; 36G TOTAL
FAT (16G SAT. FAT); 66G CARB; 60MG CHOL;
660MG SOD; 11G FIBER

Wine Suggestions

The tomatoes, the grains and the goat cheese
are the controlling flavors. Look for a wine to
meet the acid in the tomatoes and to stand
up to the goat cheese. Try Antinori Chianti
Classico Tenure Marchese Antinori Riserva.

"Tort" and Cheese

SERVES 4

30 MINUTES OR LESS

An adaptation of the popular "mac-and-cheese"
concept, this entree becomes
more than a pasta side dish or simple
luncheon entree with the addition of
steamed broccoli rabe and sauteed Italian-seasoned
soy sausages. As accompaniments,
slice ripened tomatoes for a salad
garnished with croutons, fresh basil leaves
and perhaps slices of fresh mozzarella, and
serve with wedges of toasted focaccia.

1 Tbs. vegetable oil
4 links Italian-flavored soy sausage,
  thinly sliced on diagonal
1 bunch broccoli rabe, trimmed
3 Tbs. soy margarine or butter
3 Tbs. all-purpose flour
1 cup low-fat milk or soy milk
2 cups shredded low-fat or regular
  cheddar cheese
1 tsp. minced garlic
1 tsp. dried oregano
1/2 tsp. crushed red pepper, optional
Salt and freshly ground black pepper
  to taste
1 10-oz. pkg. fresh tri-colored
  tortellini or other gourmet-flavored
  tortellini

1. Heat oil in large skillet over medium, and
saute sausage until brown, about 5 minutes.

2. Meanwhile, steam broccoli rabe with
the water on its leaves in covered
saucepan just until wilted, remove from
heat and drain thoroughly, squeezing out
excess water by hand when cool enough
to handle. Set aside and keep warm.

3. To make roux, heat margarine over
medium and, when melted, stir in flour.
Add milk and cheese all at once, and whisk
until cheese melts and sauce thickens. Stir
in garlic, oregano, crushed red pepper, if
using, and salt and pepper to taste.

4. Bring large pot of lightly salted water to
a boil, and add tortellini. Cook for about 4
minutes, or until tender, and drain.

5. To serve, arrange 4 equal portions broccoli
rabe on each plate. Top with tortellini,
cheese sauce and sausage.

PER SERVING: 540 CAL; 36G PROT; 25G TOTAL
FAT (8G SAT. FAT); 46G CARB; 135MG CHOL;
810MG SOD; 4G FIBER

Wine Suggestions

Since this dish has its roots in Italy, it's sensible
to consider a good Italian wine, such as Travignoli
Chianti Rufina.

Artichoke Heart and
Quinoa Salad

SERVES 4

30 MINUTES OR LESS

For this vegetable-bedecked grain salad, a
garnish of crisped pecans and drizzles of
your favorite herbed or mustard-flavored
vinaigrette or other salad dressing transforms
a drab dish into a sparkling entree.
Such a mild grain complements assertive
ingredients, so feel free to experiment
with other vegetable choices or even flavored
tempeh or seasoned tofu. Toasted
pita triangles and wedges of hot apple tart
topped with ice cream or whipped cream
make perfect partners for this meal.

1 cup pecans, toasted
1 cup uncooked quinoa
2 heads Belgian endive, leaves
  separated and rinsed
2 cups artichoke hearts, halved
  or quartered
2 pints cherry or grape tomatoes
2 shallots, thinly sliced

1. Heat large skillet over medium, and dry-roast
pecans, stirring continuously to prevent
scorching, until fragrant and slightly
browned. Remove from heat and set aside
to cool.

2. Combine quinoa with 2 1/2 cups water in
large saucepan, and bring to a boil over
medium. Reduce heat to medium-low and
continue cooking grains, stirring occasionally,
until tender, for 15 to 20 minutes.
Scoop quinoa into strainer, rinse under
cold water, drain well and set aside.

3. Meanwhile, layer dinner plates with
endive leaves. In separate mixing bowl,
combine artichoke hearts, cherry tomatoes
and sliced shallots. When quinoa is
cool, stir grain and vegetables together,
and dress as desired, tossing to combine.
Arrange mixture on endive leaves, garnish
with toasted pecans and serve.

PER SERVING: 440 CAL; 13G PROT; 24G TOTAL
FAT (2.5G SAT. FAT); 51G CARB; 0MG CHOL;
85MG SOD; 15G FIBER

Wine Suggestions

Somewhat bitter-tasting foods, such as the
Belgian endive, plus toasted nuts and the
nutty flavor of artichokes combined with a
mild-flavored cooked grain gussie up nicely
with a flavorful vinaigrette or dressing. Such a
dish pairs well with a fine-tasting Sauvignon
Blanc. Try the Jean Reverdy Sancerre Vignoble
de la Reine Blanche.