Super summer meals - pronto! - includes recipes - Cover Story

Vegetarian Times, August, 1995 by Karen A. Levin

PER SERVING: 246 CAL.; 11G PROT.; 6G FAT.; 39G CARB.; 0 CHOL.; 43MG SOD.; 8G FIBER. VEGAN

Chilled Cucumber-Avocado Soup

This creamy soup makes a perfect light meal on a hot day.

1 clove garlic, peeled

1 large cucumber (about 12 oz.),

peeled, seeded and cut into

chunks

2 large ripe avocados, peeled and

pitted

14 1/2 oz. can vegetable broth (about

2 cups)

1/4 tsp. salt, or to taste

1/8 tsp. cayenne pepper

1/4 cup chopped fresh chives or 2 Tbs.

chopped fresh dill

Plain yogurt, salsa, mango-flavored

vinegar or diced tofu for

garnish (optional)

IN A FOOD PROCESSOR with motor running, chop garlic until minced. Add cucumber and avocados; puree. Add broth, salt and cayenne pepper to processor; pulse until smooth.

Transfer mixture to a metal bowl set over a larger bowl of ice cubes. Stir soup until well-chilled, about 2 minutes, or refrigerate up to 24 hours before serving. Transfer to chilled soup bowls; sprinkle with chives or dill. Garnish as desired. Makes 4 cups soup, about 4 servings.

PER SERVING: 179 CAL.; 3G PROT.; 15G FAT.; 12G CARB.; 0 CHOL.; 179MG SOD.; 3G FIBER. VEGAN/LACTO

Spicy Vegetable Lo Mein

This spicy, peanuty stir-fry cooks up in only 25 minutes. Leftovers are good served cold or at room temperature.

8 oz. soba or other flat Asian

noodles (see glossary)

2 tsp. hot chili oil (see glossary)

2 tsp. bottled minced ginger root

or grated fresh ginger root

2 cloves garlic, minced

3.5 oz. package shiitake mushrooms,

caps sliced thinly (stems

discarded)

1 medium red bell pepper, cut into

short thin strips

2 cups chopped bok choy leaves

and stems (see glossary)

1/2 cup canned vegetable broth

6 oz. sugar snap peas or snow pea

pods

2 Tbs. tamari or soy sauce

2 Tbs. seasoned or regular rice

vinegar

1 Tbs. dark-roasted sesame oil (see

glossary)

1/4 cup chopped peanuts or cashews

(optional)

COOK NOODLES according to package directions. Meanwhile, heat oil in large deep skillet or wok over medium heat. Add ginger and garlic; cook 30 seconds. Add mushrooms, bell pepper and bok choy; cook 3 minutes, stirring occasionally. Add broth and sugar snap peas; simmer until vegetables are crisp-tender, stirring occasionally, 3 to 5 minutes. Add tamari or soy sauce, and vinegar.

Drain noodles; add to skillet with vegetables. Add sesame oil; cook 1 minute, tossing well. Sprinkle with peanuts or cashews, if desired. Makes 6 servings.

PER SERVING: 239 CAL.; 10G PROT.; 4G FAT.; 45G CARB.; 0 CHOL.; 449MG SOD.; 8G FIBER. VEGAN

Polenta with Three-Mushroom Sauce

A trio of mushrooms, plus shallots, tomatoes and garlic flavored with thyme, tops polenta. Substitute ready-made polenta, now available in most supermarkets, for an even faster meal.

2 Tbs. olive oil

1/4 cup minced shallots or onion

2 cloves garlic, minced

14 1/2 oz. can vegetable broth (about

2 cups)

1 3/4 cup water

1 cup yellow cornmeal

3.5-oz. package shiitake mushrooms,

caps sliced thinly (stems

discarded)

3.5-oz. package oyster mushrooms,

halved lengthwise if large

4 oz. crimini or button mushrooms,

sliced

2 large ripe tomatoes, seeded and

coarsely chopped

1 Tbs. chopped fresh thyme leaves