30-minute recipes - fast food

Vegetarian Times, Feb, 2003

Plantains with Spicy Black Beans

SERVES 4            30 MINUTES OR LESS

These easy-to-fix Caribbean and Latino
favorites--fried plantains--will conjure
up images of white sand beaches and fun
in the sun. The accompanying spiced
black beans add a flavor boost, and you
can intensify flavors and heat up this dish
with a few dashes of hot pepper sauce
and some diced jalapeno chiles.

1 Tbs. vegetable oil, plus extra
  for frying
1 large onion, diced
1 tsp. minced garlic
3 1/2 cups canned black beans, drained
  and rinsed
1 cup vegetable stock
2 tsp. ground cumin
1 tsp. coriander seeds, toasted and
  slightly crushed
Salt and freshly ground black pepper
4 large ripe plantains
1/2 cup salsa, or more as desired
1/2 cup vegan sour cream
1/2 cup fresh coriander for garnish

1. Heat oil in large saucepan over
medium heat. Saute onion and garlic
until golden, about 5 minutes. Add beans,
vegetable stock, cumin, coriander seeds,
and salt and pepper to taste. Reduce
heat to medium-low, and cook for about
15 minutes, or until aromatic.

2. Meanwhile, slice each plantain in half
lengthwise, and peel off skin. Heat enough
oil for frying in large skillet. Fry plantain
halves until golden on one side, turn over,
and continue frying until golden. Remove
from heat, and place on paper towels to
absorb extra oil.

3. To serve, place two plantain halves on
each plate. Spoon beans over plantains or,
alternatively, place scoop on the side. Top
each serving with 2 tablespoons salsa, 2
tablespoons sour cream and sprinkling of
fresh coriander, or pass in serving bowls
for individual service.

PER SERVING: 590 CAL; 18G PROT; 16G
TOTAL FAT (6G SAT. FAT); 102G CARB; 0MG
CHOL; 300MG SOD; 19G FIBER; 18G SUGARS

Wine Suggestions

The taste and texture of this dish will be aromatic and rich. Choose to drink a wine with those same characteristics such as Gewurztraminer. Alsace, the United States and Australia all make good Gewurztraminer. Try one from Alsace such as Trimbach Gewurztraminer.

Mounded Portobello
Mushrooms

SERVES 2            30 MINUTES OR LESS

These mushroom caps heaped high with this
savory filling are substantial enough for a
main course. You may want to begin with a
light, vegetable-based soup, and end with an
apple dessert such as a pie or tart topped
with ice cream and a rich caramel sauce.

2 jumbo portobello mushroom caps,
  about 6 oz. each
1 Tbs. vegetable oil, plus extra
  for brushing
1/2 cup dried orzo
1/2 zucchini, diced
1/2 red bell pepper, seeded and diced
4 oz. crumbled feta cheese
2 Tbs. pumpkin seeds, toasted
Flat-leaf parsley leaves for garnish

1. Preheat oven to 450F.

2. Wipe mushroom caps clean, remove
stem ends and, using a spoon, scrape out
black gills from underside. Brush caps
lightly with oil, and place on baking sheet,
cap side down. Roast in oven for 10 to
15 minutes.

3. Meanwhile, bring saucepan of lightly
salted water to a boil, and add orzo. Cook
orzo 5 to 6 minutes, or until tender. Drain
and set aside.

4. Heat oil in large skillet over medium
heat. When hot, saute zucchini and red
pepper for 4 to 5 minutes, or until softened.
Remove mushroom caps from oven,
and carefully pour accumulated juices from
centers of caps into skillet. Set caps aside.

5. Add cheese, seeds and orzo to zucchini
mixture. Saute for 2 to 3 minutes.
Remove from heat, and scoop mixture
into caps, dividing evenly. Garnish, and
serve while hot.

PER SERVING: 540 CAL; 19G PROT; 31G TOTAL
FAT (10G SAT. FAT); 46G CARB; 50MG
CHOL; 650MG SOD; 5G FIBER; 8G SUGARS

Wine Suggestions

Anytime you put care and attention into making choices, the result is bound to be better. But pairing food and wine doesn't have to be complicated or take much thought. In fact, sometimes it's easy, like pairing this dish with wine. Go for Pinot Noir! The Burgundy area of France, the Australian state of Victoria and Central California are all good homes to killer Pinot.

Cream of Pumpkin Soup

SERVES 4            30 MINUTES OR LESS

This creamy soup picks up texture from
the sauteed celery root and the edamame.
The hint of curry turns this soup into an
exotic main-course dish. For accompaniments,
consider offering toasted Indian
breads plus a cooling lime or pineapple
sherbet for dessert.

2 Tbs. olive oil
13 oz. celery root knob, peeled
  and cubed
10 oz. fresh precooked edamame
Salt and freshly ground black pepper
1 3/4 cups pumpkin puree
4 oz. nonfat or vegan sour cream
2 tsp. curry powder, or to taste
1 tsp. ground cumin
1 tsp. shredded ginger
1 1/2 cups apple juice or cider
4 Tbs. pumpkin seeds, toasted,
  for garnish

1. Heat oil in large skillet over medium
heat. When hot, saute celery root for 5 to
6 minutes, or until golden. Add edamame,
and saute 2 or 3 minutes more. Season to
taste with salt and black pepper.

2. Meanwhile, combine pumpkin puree,
sour cream, curry powder, cumin and ginger
in large saucepan. Stir in apple juice.
Heat over medium-low heat until warmed
through. Add celery root mixture, stirring
to combine well. Season to taste with salt
and black pepper.

3. To serve, ladle soup into bowls, and
garnish each serving with toasted pumpkin
seeds.

PER SERVING: 350 CAL; 15G PROT; 16G TOTAL
FAT (2.5G SAT. FAT); 40G CARB; 0MG
CHOL; 140MG SOD; 8G FIBER; 20G SUGARS

Vegetarian Ma Po Tofu

SERVES 4            30 MINUTES OR LESS

Stories about the origins of this tofu
extravaganza are colorful, and attribute
the dish's creation to a pockmarked old
woman (ma po) during the Qing Dynasty
in Sichuan Province, China. Whatever its
true origins, this feisty bean curd dish has
countless variations, including this version,
which calls for plentiful scallions that add
crunch, flavor and color to the dish. If you
prefer less ginger, be sure to reduce the
amount called for here.

1 lb. firm tofu
2 to 3 Tbs. vegetable oil
1 Tbs. minced fresh ginger, or to taste
1 Tbs. minced garlic, or to taste
8 oz. soy-flavored wheat gluten,
  cubed
2 cups shredded Chinese broccoli
  leaves and stems
1 Tbs. Asian chili sauce
2 Tbs. black bean garlic sauce
1 to 2 Tbs. soy sauce
Pinch sugar
2 bunches scallions, cut into 1-inch-long
  pieces
1 Tbs. cornstarch mixed with
  2 Tbs. water
1 cup mushroom or vegetable stock

1. Drain tofu, and press out excess moisture
between 2 layers of paper towels.
Cut tofu into cubes, and set aside.

2. Heat large wok or skillet over
medium heat, and add 2 tablespoons oil.
Add ginger and garlic, and stir-fry for 30
seconds. Add wheat gluten, and continue
cooking for 2 to 3 minutes, adding more
oil as needed.

3. Add Chinese broccoli, chili sauce, garlic
sauce, soy sauce and pinch sugar, stir-frying
for 2 to 3 minutes. Add scallions.
Combine cornstarch mixture with mushroom
stock, and pour into wok, stir-frying
for 2 minutes more. Remove from heat,
adjust seasonings and serve.

PER SERVING: 200 CAL; 36G PROT; 14G TOTAL
FAT (1G SAT. FAT); 19G CARB; 0MG CHOL;
1,040MG SOD; 4G FIBER; 6G SUGARS