Menu for the plant-based palate - vegangourmet

Vegetarian Times, Dec, 2003 by Marie Oser

Mushroom-Artichoke Lasagna / Sun-Dried Tomato and White Bean Bruschetta / Spiced Pineapple Muffins

Lasagna is a robust, delicious dish predating ancient Rome. A popular choice for entertaining, this layered entree is a crowd-pleaser that actually improves in flavor and texture when made in advance.

Dairy-free and delectable, Mushroom-Artichoke Lasagna features a creamy tofu ricotta offset by the rich flavors in the Merlot-laced mushroom-and-artichoke layer. This dish is prepared with easy-to-use, wholesome ingredients such as low-fat silken tofu and no-boil noodles. Be sure to check the ingridients when purchasing these noodles because some no-boil lasagna noodles may contain eggs.

Crusty sourdough bread is a natural choice to serve with pasta, and Sun-Dried Tomato and White Bean Bruschetta takes the typical bruschetta--roasted garlicky Italian bread--and kicks it up a notch. Toasted sourdough, creamy white beans and the intense flavor of sundried tomatoes, fresh basil and balsamic vinegar add a sophisticated air whether you serve the bruschetra as an appetizer or with the lasagna and a crisp salad.

For dessert, Spiced Pineapple Muffins are scrumptious and especially practical when entertaining buffet-style. Filled with chunks of dried pinrapple and topped with toasted soy nuts, these wholesome, moist muffins have great texture and burst with flavor.

This satisfying meal warms the winter kitchen and mingles the enticing aroma of cinnamon and spice with earthy vegetables and flavorful sauces. What's the nutritional bottom line? One serving of lasagna, two slices of bruschetta and one muffin together add up to 533 calories, 18 grams of protein, 9 grams of fiber anf just 7 grams of fat.

Mushroom-Artichoke Lasagna

SERVES 16

Using convenient no-boil lasagna noodles
eliminates the chore of boiling and draining
the noodles before assembly. If you are
using noodles that require precooking, it's
a good idea to rinse cooked noodles with
cold water frequently to keep them separate
before assembling the casserole.
Low-fat silken tofu is best suited to dishes
such as lasagna because of the tofu's
creamy texture and neutral flavor. Make
this delicious lasagna in advance, and reheat
before serving.

Mushroom-Artichoke Mixture

2        tsp, olive oil
1/4      tsp. crushed red pepper
4        cloves garlic, minced
3/4      cup sliced scallions
1/2      cup chopped red bell pepper
6        oz. portobello mushrooms, diced
8        oz. white mushrooms, sliced
1 13 3/4 oz. can (1 3/4 cups) quartered
         artichoke hearts, drained and
         diced
4        Tbs. tomato paste
1/4      cup Merlot or vegetable stock
1/4      cup nutritional yeast
1/4      cup chopped flat-leaf parsley
1/2      Tbs. dried basil
1/2      Tbs. dried oregano

Tofu Ricotta Mixture

3 12.3   -oz. pkg. lite silken tofu, drained
3        cloves garlic, minced
1        cup chopped scallions
4        Tbs. mellow white miso
1/2      cup dry vermouth or
         vegetable stock
1/2      cup soy Parmesan cheese
1/2      cup nutritional yeast
1        tsp. dried thyme
1/4      tsp. coarsely ground black pepper
1 1/2    25-oz. jars (3 cups) Roasted Red
         Pepper tomato sauce
1 9-oz.  pkg. no-boil lasagna noodles

1. Preheat oven to 375F

2. To make Mushroom-Artichoke Mixture:
Heat oil and crushed red pepper in 10-inch
skillet over medium-high heat about 1
minute. Add garlic, scallions and bell peppers,
and saute for 3 minutes. Add mushrooms
and artichokes, and cook mixture 5
minutes, stirring occasionally. Reduce heat
to low, and add tomato paste and Merlot,
stirring to blend. Add yeast, parsley, basil
and oregano. Mix thoroughly, cook 10 minutes
and set aside.

3.To make Tofu Ricotta Mixture: Mash tofu
with potato masher. Add garlic and scallions.
Combine miso and vermouth in
small bowl, blending with fork. Add mixture
to tofu. Add soy Parmesan cheese,
yeast, thyme and black pepper, mix thoroughly
and set aside.

4. Spread layer of tomato sauce evenly on
bottom of 9x13-inch baking pan. Top with
layer of uncooked noodles. Add broken
noodles around edges for even fit. Spoon
Tofu Ricotta Mixture evenly over noodles.
Top with another layer of noodles, and
cover noodles with tomato sauce. Layer
with Mushroom-Artichoke Mixture, cover
with layer of noodles and top with remaining
tomato sauce. Sprinkle generously
with soy Parmesan cheese. Cover lasagna
with foil.

5. Bake for 30 minutes. Remove foil, and
bake 15 minutes more. Remove from
oven, and set aside for at least 15 minutes
before serving.

PER SERVING: 175 CAL; 11G PROT; 3G TOTAL
FAT (0G SAT FAT); 24G CARB; 0MG CHOL;
304MG SOD; 4G FLEER; 5G SUGARS

Sun-Dried Tomato and White
Bean Bruschetta

SERVES 16

Dry-packed, sun-dried tomatoes are dramatically
lower in fat than those packed in
oil. You can make the sun-dried tomato
topping in advance and store it, covered, in
the refrigerator. Simply assemble this
bruschetta, and pop it under the broiler
just before serving.

1 3-oz.    pkg. sun-dried tomatoes,
           julienned
1          cup boiling water
1/3        cup pine nuts, toasted
1 1/2      tsp. olive oil
3          cloves garlic, minced
1/2        cup sliced scallions
1/2        cup coarsely shredded carrots
1 15-oz.   can (1 3/4 cups) Great Northern
           beans, drained
1/4        cup chopped fresh basil
1          Tbs. balsamic vinegar
1 1-lb.    sourdough baguette, cut into
1/2        -inch-thick slices
1          tsp. dried basil for garnish

1. Combine sun-dried tomatoes with boiling
water in small bowl, and set aside for
15 minutes.

2. Place pine nuts in dry skillet, and heat
over medium heat until browned, stirring
or shaking pan for uniform browning.
Remove from heat. and set aside.

3. Heat oil in 10-inch skillet over medium-high
heat 30 seconds. Add garlic, scallions
and shredded carrots, and saute 3 minutes.
Add beans, tomatoes and soaking liquid.
Reduce heat to medium-low, and
chopped basil and vinegar. Cook 10 minutes,
or until liquid is absorbed.

4. Preheat broiler.

5. Arrange bread in single layer on baking
sheet, and spray with olive oil cooking
spray. Spoon bean mixture on bread
sprinkle with dried basil
nuts. Place under broiler for 3 minutes
until heated through and lightly toasted.

PER SERVING: 130 CAL; 5G PROT; 2G TOTAL
FAT (0G SAT FAT); 24G CARB; 0MG CHOL;
249MG SOD; 3G FIBER;4G SUGARS

Spiced Pineapple Muffins

MAKES 12 MUFFINS

Split leftover muffins, and toast them under
the broiler for a delightful breakfast treat.

1        cup unbleached flour
1        cup whole wheat pastry flour
3/4      cup rolled oats
1        tsp. baking powder
1        tsp. baking soda
1        tsp. ground cinnamon
1        tsp. ground ginger
1/4      tsp. ground nutmeg
1/8      tsp. ground cloves
1/2      tsp. sea salt
1        cup diced dried pineapple
1/2      cup prune puree
1        cup firmly packed light brown
         muscovado sugar
1        Tbs. grated fresh ginger
2        Tbs. egg replacer powder
1/2      cup cold water
2/3      cup enriched 1-percent fat vanilla
         soymilk
1/3      cup soy nuts for garnish

1. Preheat oven to 350F. Spray muffin cups
with olive oil cooking spray.

2. Combine unbleached flour and pastry
flour, rolled oats, baking powder, baking
soda, cinnamon, ginger, nutmeg, cloves and
salt. Stir in pineapple pieces, and set aside,

3. Combine prune puree with grated ginger
and brown sugar. Whisk egg replacer
with cold water until foamy, then add egg
replacer and soymilk to prune mixture.
Quickly fold dry ingredients into liquid
mixture, spoon into muffin cups and top
with soy nuts.

4. Bake 25 minutes, or until tester inserted
in center comes out clean. Remove
from oven, and serve.

PER SERVING: 233 CAL; 5G PROT; 2G TOTAL
FAT (OG SAT. FAT); 35G CARB; OMG CHOL;
240MG SOD; 2G FIBER; 20G SUGARS