30-minute recipes

Vegetarian Times, Oct, 2002

Cheddar Cornmeal Waffles

SERVES 4 TO 5 30 MINUTES OR LESS

Inspired by the Southwest, these wholesome
and temperate waffles can turn fiery
with plenty of hot pepper sauce and a salsa
containing smoky chipotle chiles.

3 large eggs
1 3/4 cup buttermilk or soy milk
2 Tbs. vegetable oil
1 cup all-purpose flour
2 1/2 tsp. baking powder
1/4 tsp. baking soda
1 tsp. salt
1 Tbs. sugar
1 cup fine cornmeal
1/2 cup shredded cheddar or soy
  cheese, plus extra for garnish
1/2 cup canned corn kernels, rinsed
Hot pepper sauce to taste
1/2 cup chopped fresh coriander
  for garnish
1 ripe avocado, diced, for garnish

Salsa topping
1 cup thinly sliced pitted black olives
1/2 cup canned corn kernels, rinsed
1 cup salsa
1 cup canned black beans, drained
  and rinsed

1. Preheat waffle iron and spray with nonstick
vegetable spray.

2. Beat 3 eggs well in mixing bowl, and stir
in buttermilk and oil. In separate bowl, sift
together flour, baking powder, soda, salt
and sugar. Stir into egg mixture, then stir in
cornmeal, cheese, corn kernels and hot
pepper sauce.

3. Bake waffles according to manufacturer's
instructions.

4. To make salsa, stir together olives, corn
kernels, salsa and black beans in small
saucepan, and bring to a boil over medium
heat. Cook for 5 minutes, or until mixture
reduces slightly.

5. To serve waffles, place one on plate,
top with salsa mixture and garnish with
cheese, fresh coriander and diced avocado.

PER SERVING: 570 CAL; 20G PROT; 23G TOTAL
FAT (6G SAT. FAT); 72G CARB; 145MG CHOL;
1490MG SOD; 10G FIBER

Wine Suggestions

Liven up this brunch dish with a fabulous
sparkling wine from Albuquerque, New Mexico:
Gruet Winery Methode Champenoise
Blanc de Blancs.

Omelet with Chopped Greens

SERVES 2 30 MINUTES OR LESS

This is a basic, simple family brunch or
lunch main dish that welcomes a side salad
and toasted onion bagels. As with any
omelet, you can vary the filling to suit the
occasion, substituting fried potato cubes
for the mushrooms and a generous sprinkling
of minced parsley for the greens. Or
you can give this dish an Asian flavor by using
fresh coriander with the eggs and stir-fried
bean sprouts accented by soy sauce
for the filling.

12 oz. sliced portobello mushrooms
3 Tbs. olive oil
1 bunch greens, such as watercress,
  dandelion or arugula
6 large eggs
Salt and freshly ground black pepper
1/4 tsp. crushed red peppers, optional
1/2 cup grated fontina cheese

1. Wipe sliced mushroom caps with damp
towel and scrape off and discard black gills
from underneath caps. Heat large skillet
and, when hot, add 2 tablespoons oil. Saute
portobello slices, cooking until slightly soft
but not browned, 5 to 7 minutes. Remove
from heat and set aside.

2. Rinse greens well, shake off excess water
and chop into small, uniform pieces.

3. Beat 6 eggs in large mixing bowl and
season with salt and pepper to taste and
crushed red pepper, if using. Fold in grated
cheese and chopped greens.

4. Heat remaining oil in skillet. When hot,
pour in eggs, cooking until bottom sets,
tipping skillet so uncooked eggs run to the
pan. When egg mixture is firm and bottom
golden, heap portobello slices on one side
of omelet and flip other side over top to
cover. Slide onto serving plate or slice in
skillet and serve.

PER SERVING: 580 CAL; 33G PROT; 45G TOTAL
FAT (13G SAT FAT); 12G CARB; 665MG CHOL;
460MG SOD; 4G FIBER

Wine Suggestions

If you are serving this omelet for dinner, accompany
it with a still Chardonnay such as
Hogue Columbia Valley Chardonnay. If you're
serving it for brunch, accompany it with a
Chardonnay-based sparkling wine such as Pol
Roger Non-Vintage Brut.

Couscous with Fruit

SERVES 6 30 MINUTES OR LESS

An adaptation of the Moroccan classic
dish, this Americanized version melds
sweet with savory and just a tinge of heat.
Part of its charm lies with its handsome
presentation, which shows off its many
textures and colors. Feel free to make
your own adaptations using golden raisins
instead of black ones, and summer squash,
lava beans or trimmed green beans for the
zucchini and chickpeas. This meal-in-one
calls for accompaniments of toasted pita
triangles and a spicy hot or chilled tea, plus
something exotic for dessert, such as a
wedge of baklava or a dish of rose-scented
Persian ice cream.

1 7- to 9-oz. box instant couscous
1/2 cup raisins
2 Tbs. olive oil
1 tsp. minced garlic
1/4 tsp. cayenne
1 tsp. paprika
1 large zucchini, cubed
1 1/3 cups canned chickpeas, drained
  and rinsed
1 cup fresh or frozen green peas
Salt and freshly ground black pepper
  to taste
1 cup chopped, pitted dates
1 cup cashews
1/2 cup minced parsley
Mint leaves for garnish

1. Using a large saucepan, cook grains with
raisins according to package directions
and with no added fat.

2. Meanwhile, heat 2 tablespoons oil in
skillet over medium heat and when hot,
add garlic and saute until golden. Add
cayenne, paprika and zucchini and saute 7
to 10 minutes. Stir in chickpeas and green
peas, and season to taste.

3. Stir vegetable mixture into cooked
couscous. Spoon into large serving dish,
making well in center. Fill well with dates
and cashews, and garnish dish with parsley
and mint leaves. Serve hot or at room
temperature.

PER SERVING: 530 CAL; 15G PROT; 19G TOTAL
FAT (3.5G SAT. FAT); 80G CARB; 0MG CHOL;
370MG SOD; 9G FIBER

Wine Suggestions

Zinfandel pairs well with intensely flavored
dried fruits like tomatoes, figs and olives. The
addition to the couscous of paprika, zucchini
and mild spice definitely beckons to Zinfandel.
Try a Rubus Amador County Old Vines Zinfandel
for a perfect pairing.

Kale, Potato and Onion Soup

SERVES 4 30 MINUTES OR LESS

Putting an American spin on the Portuguese
soup Caldo Verde, this version
calls for a dash of flavor-boosting
crushed red peppers. The meatless
sausage substitutes for the traditional
Portuguese chourico sausage. For another
level of flavor, start off with vegetable
stock instead of water. The best accompaniments
for this entree soup: hot
onion or garlic bread and plenty of
strong, black coffee. Stewed fruit sparked
with cinnamon or a smooth flan would
make a fitting conclusion. This recipe
serves four generously for a main meal,
or six or more as an appetizer.

5 cups water or vegetable stock
1 3/4 cups flavorful ale
1 large potato, cubed and unpeeled
1 large onion, peeled and diced
2 Tbs. olive oil
1 Tbs. minced garlic
8 oz. meatless soy sausage, crumbled
1 bunch kale (about 1 pound),
  finely julienned
1 1/2 cups canned lentils, drained
  and rinsed
1/4 tsp. crushed red peppers
Salt and freshly ground black pepper
  to taste

1. Bring water and ale to a boil in large
stockpot over medium heat. Add potato
cubes and onions.

2. Heat oil in skillet over medium heat and
brown garlic. Reduce heat to medium-low,
add crumbled sausage and saute about 7
minutes, or until browned. Or cook according
to package directions.

3. Meanwhile, when potatoes are partially
tender, add kale and lentils, stirring well.
Season with crushed red pepper, salt and
pepper.

4. When sausage is browned, stir into
soup. Cook 5 minutes more and serve hot.

PER SERVING: 530 CAL; 31G PROT; 8G TOTAL
FAT (IG SAT. FAT); 80G CARB; 0MG CHOL;
330MG SOD; 21G FIBER

Wine Suggestions

Successful food and drink pairings can be
strengthened by incorporating the drinking
beverage into the cooking process. In other
words, drink what you cook with. Following
the recipe, a flavorful ale is called for, so
try the Mendocino Brewing Company Red
Tail Ale.

Afghan Bread with Spinach

SERVES 6 30 MINUTES OR LESS

Afghan bread and the seasoning zahtar are
sold at Middle Eastern markets and some
well-stocked supermarkets. For the bread,
you may substitute pita loaves--plan to
use the two-ounce size, one loaf per serving.
As an alternate to zahtar, use your favorite
seasoning mix, one that has plenty
of flavor. Dried fruits such as dates, raisins
and apricots, plus hot tea, complement this
simple, light meal.

14-oz. loaf Afghan bread or 12-oz.
  pkg. pita loaves
3 Tbs. balsamic vinegar
1 Tbs. olive oil
1 tsp. sesame oil
1 1/4 lb. spinach, rinsed, stemmed and
  cut into thin strips
1 cup canned lava beans, rinsed
  and drained
1 Tbs. minced garlic
Salt and freshly ground black pepper
  to taste
Zahtar to taste
1 8-oz. container herb-flavored soy
cream cheese
4 to 5 Tbs. toasted sesame seeds

1. Preheat oven to broil.

2. Open up and flatten Afghan bread loaf
and slice into 2-oz sections; there will be
one leftover section. Sprinkle with water
and heat under broiler for about 30 seconds
until softened. Remove from oven.

3. Meanwhile, take rinsed spinach with water
still on leaves and place in large pot.
Add 2 tablespoons balsamic vinegar, and
steam spinach over medium heat about 5
minutes, or until wilted, taking care not to
scorch. Remove from heat, press firmly
with tongs to press out excess water and
drain carefully. Chop spinach and separate
into 6 equal-sized portions.

4. Mash lava beans coarsely with olive oil,
1 tablespoon balsamic vinegar, sesame oil,
garlic, zahtar, salt and pepper. Divide into 6
equal-sized portions.

5. Using about 2 tablespoons per serving,
spread bread slices with soy cream
cheese. Then spread with mashed fava
beans, covering the cream cheese well,
and top with equal portions of well-drained
spinach--if not well-drained,
spinach could turn bread soggy. Garnish
with sesame seeds and serve.

PER SERVING: 330 CAL; 12G PROT; 16G TOTAL
FAT (3G SAT. FAT); 38G CARB; 0MG CHOL;
510MG SOD; 7G FIBER

Wine Suggestions

The slight acidity of the vinegar; the nuttiness
of sesame oil, sesame seeds and zahtar; and
the fresh taste of spinach match well with Isabel
Estate Marlborough Sauvignon Blanc.

Shopping List

Staples
Raisins
Olive oil
Cayenne pepper
Paprika
Cashews
Salt
Black pepper
Crushed red peppers
Zahtar seasoning
Hot pepper sauce
Balsamic vinegar
Toasted sesame seeds
Sugar
Vegetable oil
All-purpose flour
Baking soda
Sesame oil

Produce
Potato, 1
Onion, 1
Kale, 1 bunch
Lemon, 1
Avocado, 1
Fresh coriander, 1 bunch
Spinach, 1 bunch
Portobello mushrooms
Zucchini
Fresh mint, 1 bunch
Fresh greens, 1 bunch
Garlic, 1 head
Parsley, 1 bunch
Green peas, fresh or frozen

Grocery
Fava beans, 1 large can
Dates, 1 box pitted
Chickpeas, 1 large can
Ale
Lentils, 1 large can
Afghan bread, 1 loaf
Cornmeal, fine-grained
Corn kernels, 1 large can
Black olives, pitted, 1 small can
Salsa, 1 container
Black beans, 1 large can
Box instant couscous

Soy Products
Meatless soy sausage
Soy cream cheese, herb-flavored

Dairy and Refrigerator
Dozen eggs
Fontina cheese
Buttermilk
Cheddar cheese