30-minute recipes

Vegetarian Times, Sept, 2004

Peppers Galore

SERVES 4                30 MINUTES OR LESS

This colorful saute is so versatile that it
works well as a light main course or as a
side dish, depending on your menu. And
depending on your tolerance for heat, you
can fire up this dish with the addition of
sliced jalapeno chiles, cherry peppers and
Hungarian wax peppers--or even a few incendiary
habanero chiles. Be sure to vary
the color of the sweet peppers, substituting
purple or white for one of the other sweet
peppers, if you wish. Serve this dish with a
tortilla and beer, and end the meal with
cut-up fresh fruit.

1 1-lb. pkg. baked tofu, preferably
  Italian-flavored
2 red bell peppers, stemmed, halved
  and seeded
1 green bell pepper, stemmed,
  halved and seeded
1 yellow bell pepper, stemmed,
  halved and seeded
1 orange bell pepper, stemmed,
  halved and seeded
3 Tbs. olive oil
1 tsp. dried oregano
Jalapenos, cherry peppers and
  Hungarian wax peppers, thinly
  sliced, optional
Salt and freshly ground black
  pepper to taste
4 oz. crumbled gorgonzola

1. Slice the baked tofu lengthwise into 24
thin strips, and set aside. Slice the peppers
lengthwise from stem to rounded end into
thin strips about 1/2-inch wide, and set aside.

2. Heat 2 tablespoons of oil in a large
skillet over medium heat, Add tofu and
oregano. Carefully stirring, cook until tofu
begins to brown, for about 5 minutes.
Remove from heat, and set aside.

3. Add about half the peppers to the skillet,
and, using tongs to prevent breaking strips,
saute over medium heat for about 5 minutes,
or until the peppers begin to soften
and the edges brown slightly. Remove from
the skillet. Add the remaining oil, and add
remaining pepper strips and the hot peppers.
if using. Cook for about 5 minutes.
remove from the skillet and place on top of
the tofu strips. Season with salt and pepper,
sprinkle with gorgonzola and serve.

PER SERVING: 410 CAL; 28G PROT; 29G TOTAL
FAT (9G SAT. FAT); 14G CARB; 25MG CHOL;
720MG SOD; 4G FIBER; 2G SUGARS

Peas Please

SERVES 8       30 MINUTES OR LESS

Healthful and nourishing, this easy-to-prepare
salad may be seasoned with your
choice of dressing. Pigeon peas are available
dry or canned in most supermarkets
and can be found fresh or frozen in Hispanic
markets. Add a side of crusty bread
and cups of green tea, and conclude the
meal with lemon bars or fruit cookies.

1 3/4 cups black-eyed peas, drained
  and rinsed
1 3/4 cups chickpeas, drained
  and rinsed
1 3/4 cups pigeon peas, drained
  and rinsed
1 avocado, peeled and diced
1 pint grape tomatoes
1 hunch scallions, thinly sliced
Salt and freshly ground black
pepper to taste

8 cups mixed salad greens
  such as mesclun

1. Pat the peas dry with paper towels.
Combine the peas in a large serving bowl.
and add the avocado, tomatoes and scallions.
Season to taste, dress with your
favorite dressing and toss.

2. To serve, arrange equal portions of
greens on individual plates, and spoon
equal portions of the pea mixture onto
beds of lettuce.

PER SERVING: 270 CAL; 13G PROT; 6G TOTAL
FAT (1G SAT FAT); 43G CARB; 0MG CHOL;
360MG SOD; 12G FIBER; 3G SUGARS

Curried Barley
with Portobellos

SERVES 4                30 MINUTES OR LESS

Barley and mushrooms are natural flavor
partners, and giant-sized portobello caps
are the ideal container for this delicious
curry. Start your meal with a chilled
yogurt soup, and end it with a coconut-flavored
pudding. Hot chai (spiced Indian
tea) complements all the flavors.

4 large portobello mushroom caps
1/2 cup uncooked quick-cooling barley
2 Tbs. vegetable oil
1 onion, diced
1 Tbs. minced garlic,
  or to taste
1/2 green bell pepper, diced
1 tsp. curry powder, or to taste
1 tsp. ground cumin
Salt to taste
1/2 cup nonfat plain yogurt

1. Preheat the oven to 400F.

2. Remove the stems from the mushrooms,
clean off dirt and chop the stems.
Set aside. Scrape away the gills from the
undersides of the caps, spray the tops
of the caps with nonstick cooking spray
and put the caps into a large baking
pan, rounded part up. Bake for about 10
minutes, or until the tops are tender to
the touch.

3. Meanwhile, cook the barley in 1 cup
of boiling water or according to package
directions. Heat the oil in a large skillet over
medium heat, and saute the onion, garlic
and pepper for about 5 minutes, or until
the onion starts to turn translucent. Stir in
the curry powder, cumin and salt, and
reduce the heat to low. Remove the mushroom
caps from the oven, turn them over
so gill sides are facing up and set aside.

4. Add the cooked barley and yogurt to
the skillet, and stir. Continue cooking for 5
minutes more. Remove from the heat,
spoon equal amounts of the barley mixture
into the caps and serve.

PER SERVING: 180 CAL; 6G PROT; 8G TOTAL
FAT (0.5G SAT FAT); 25G CARB; 0MG CHOL;
30MG SOD; 4G FIBER; 6G SUGARS

Sesame-Crusted Seitan

SERVES 4                30 MINUTES OR LESS

This Asian entree gets its flavor boost
from sesame oil and fresh ginger. Spoon
the stir-fry over quick-cooking brown rice
or fresh Chinese noodles, either of which
will be just about ready when the stir-fry is
finished. Chinese jasmine tea, orange slices
and fortune cookies round out the meal.

1/4 cup sesame seeds
1 Tbs. sesame oil
1/4 cup low-sodium soy sauce
1 Tbs. cornstarch
1 Tbs. grated fresh ginger
1 6-oz. pkg. seitan, patted dry
2 Tbs. vegetable oil
4 oz. snow pea pods, trimmed
  and rinsed
1 lb. baby bok choy, trimmed
  and rinsed

1. Toast the sesame seeds in a large
nonstick skillet over medium heat, stirring
often to prevent burning, for
approximately 5 minutes. Remove from
the heat, and set aside.

2. Stir together the sesame oil, soy sauce,
cornstarch, 1/4 cup water and fresh ginger.
Set aside. Slice the seitan into small pieces.

3. Heat the vegetable oil in a large wok or
skillet over medium heat, and add the
seitan. Stir-fry until the pieces start to
brown, for about 3 minutes, and, using
tongs, remove from the heat and toss with
sesame seeds. Set aside.

4. Put the snow peas into the skillet, and
stir-fry for 2 minutes. Add the bok choy, and
continue stir-frying for 1 minute. Stir in the
cornstarch mixture, and cook for about 2
minutes more, or until the bok choy begins
to will Remove from the heat, and scoop
into a large serving bowl. Top with the
sesame-crusted seitan, scooping any remaining
seeds over top. Serve while hot

PER SERVING: 260 CAL; 21G PROT; 16G TOTAL
FAT (2G SAT FAT); 10G CARB; 0MG CHOL;
680MG SOD; 3G FIBER; 2G SUGARS

Mushroom and Buckwheat Pilaf

SERVES 4                30 MINUTES OR LESS

A hearty mixture, this pilaf makes a substantial
main course dish. Buckwheat groats, also
known as kasha, are hulled crushed grains.
Start with a light vegetable soup, and end
with an apple tart or turnover

1 large sweet onion
2 Tbs. vegetable oil
1/2 lb. large white mushrooms, wiped
  clean and stems intact
1 cup buckwheat groats
1 3/4 cups vegetable stock
Salt and freshly ground black
  pepper to taste
Hot pepper sauce, optional
4 oz. crumbled goat cheese for
  garnish

1. Slice the onion thinly from stem to root
end. Heat the oil in a large skillet over
medium-high heat, and saute the onion
slices for about 8 minutes, or until they are
translucent and begin to turn golden.

2. Meanwhile, slice the mushrooms
lengthwise into thin slices, including stem
ends, and set aside. When the onions
are ready, stir in the buckwheat groats,
vegetable stock, salt, pepper, hot sauce, if
using, and the mushroom slices. Cover the
skillet, reduce the heat to medium-low
and cook until all the liquid is absorbed
and the groats are cooked through and
tender, for about 20 minutes. If necessary,
add more stock.

3. To serve, remove from the heat, spoon
equal portions onto individual plates and
garnish with the goat cheese.

PER SERVING: 340 CAL; 13G PROT; 16G TOTAL
FAT (6G SAT. FAT); 39G CARB; 20MG CHOL;
450MG SOD; 4G FIBER; 5G SUGARS

Wine Suggestions

The earthy, nutty flavors of this dish call for a
simple yet enjoyable Pinot Noir. King Estate
or Bridgeview are two Oregon Pinot Noirs
that would be perfect with the pilaf