Vegetarian menus that work when you do - includes recipes and a shopping list

Vegetarian Times, April, 1997 by Mary C. Rogers

1 medium onion, chopped roughly 2 cloves garlic, minced 1 Tbs. dried basil 1 Tbs. olive oil 3 large potatoes, cut into 1-inch cubes 8 carrots, sliced 1/2 inch thick 1 large eggplant, peeled and cut into 1-inch cubes 4 medium zucchini, halved lengthwise and then sliced 1/2 inch thick 28-oz. can diced tomatoes 2 tsp. sugar 1/2 tsp. each salt and pepper 2 1/2 cups grated, part-skim mozzarella cheese or mozzarella-style soy cheese 10 Tbs. fresh, grated Parmesan cheese or soy Parmesan

In large, ovenproof stew pot, saute onion, garlic and basil in oil over medium heat for 3 to 5 minutes. Add potatoes, carrots, eggplant and zucchini, in that order as they are cut. Stir well after each addition and continue sauteing for another 20 minutes, adding a little water if necessary to prevent sticking.

Preheat oven to 350 degrees. Add tomatoes, sugar, salt and pepper to vegetables and stir to mix. Cover tightly and bake until vegetables are tender when pierced with a fork, about 1 hour.

To serve, sprinkle 1/4 cup mozzarella cheese in bottom of each individual bowl. Spoon ratatouille over top. Sprinkle 1 tablespoon Parmesan cheese over top. Makes 10 servings.

PER 1-CUP SERVING: 247 CAL.; 13G PROT.; 8G TOTAL FAT (4G SAT. FAT); 33G CARB.; 20MG CHOL.; 499MG SOD.; 6G FIBER. LACTO/VEGAN

Polenta Squares

While the ratatouille is simmering, make the Polenta Squares. Polenta is an Italian cornmeal that is cooked with water into a pudding-like mixture. It then needs to cool for at least 30 minutes before cutting it into squares. At mealtime, reheat the polenta in the microwave if necessary.

2 1/2 cups water 2 1/2 cups vegetable stock 1 tsp. vegetarian "chicken"-flavored stock powder (see glossary, p. 126) 1/4 tsp. black pepper 1 cup uncooked polenta (see note) 2 tsp. butter or olive oil 1/3 cup grated Parmesan cheese or soy Parmesan cheese

Combine water, stock, stock powder and pepper in large, heavy-bottomed pan. Bring to a boil.

Turn heat to low and slowly add polenta in fine stream, stirring constantly with wire whisk to prevent lumps. Cover and simmer, stirring constantly, until mixture is very thick, about 10 minutes.

Stir in butter or oil and all but 2 tablespoons of cheese. Spoon polenta into lightly oiled 9-inch square baking dish and smooth it evenly. Sprinkle with remaining cheese.

Cool until polenta sets, at least 30 minutes. Cut into 3-inch squares and serve, either plain or topped with sauce. Makes 9 servings.

Note: Look for polenta in either the bulk section or packaged grains section of your grocery or specialty store. Although similar in appearance and taste, regular cornmeal does not work as well as polenta because the grind is different.

PER SQUARE: 114 CAL.; 4G PROT.; 4G TOTAL FAT (2G SAT. FAT); 16G CARB.; 6MG CHOL.; 525MG SOD.; 1G FIBER. LACTO/VEGAN

Spinach and Fennel

Salad

Make the salad in advance or wait until just before dinner. By storing the undressed greens in an airtight plastic bag or salad spinner, they will easily keep until Tuesday. Make sure the greens are dry before putting them in the bag.