Instant family meals: 8 great-tasting veg dinners that practically make themselves

Vegetarian Times, Oct, 1998 by Nava Atlas

8 great-tasting veg dinners that practically

Wait! Put down the telephone. Don't call for carryout again--at least, not before I get a chance to Convince you otherwise. We all have days when we walk into the kitchen exhausted and without a clue as to what to make for dinner. Some of us can blame demanding jobs and commutes; others, wearing days caring for children. Juggling my own schedule with that of my sons' activities and school needs is what used to send me over the edge (or at least to the drawer where I keep the take-out menus). But then I came up with a way to make tasty and nutritious meals in a snap using ordinary supermarket foods.

Perfect for those evenings when even a simple recipe seems too hard to follow, these meals go from market (or better yet, pantry) to table with very little preparation. The most you'll have to do is chop up a few vegetables, heat one or two items or whip up something simple like pasta. The instant dinners rely on a do-it-yourself approach to meal making, meaning everyone prepares their own dishes with the ingredients placed on the table. Instead of playing cook, you play orchestrator, and your job becomes even easier yet if your pantry is stocked with some key staples (see Stocking Up, p. 52).

Occasional take-out fare is fun, but relying on it out of desperation is not. A diet that revolves around restaurant food can be high in saturated fat and quite costly. Most of the meals here are ready in less time than it takes to wait for a take-out order, are quite healthy and affordable too. I've divided each menu into three parts: The first is a list of ingredients you'll need to gather; the second includes suggestions for simple, no-fuss accompaniments; and the third is a strategy for getting it all onto the table. Keep in mind that the menus are meant to be flexible, allowing you to add or change ingredients at will. Use them as starting points, then have fun embellishing them to suit your family's particular tastes.

It's a Wrap

My kids are always more likely to try something new if they have several choices in front of them; they also enjoy the process of assembling something simple and delicious to eat all on their own.

* Flour or flavored tortillas, burrito or soft taco size, or taco shells, warmed according to package directions

* 16-oz. can vegetarian refried beans

* Shredded reduced-fat cheddar cheese (or cheddar-style soy cheese)

* Salsa

* Reduced-fat sour cream, plain low-fat yogurt or soy yogurt

* Diced tomatoes

* Shredded lettuce

* Prepared guacamole

* Grilled or roasted vegetables (from deli section)

* Crumbled, marinated or smoked baked tofu

Suggested accompaniments

* Quick-cooking brown rice or quinoa

* Pitted black olives

Strategy

Cook rice or quinoa according to package directions; warm refried beans mixed with a little water in a saucepan. Place each ingredient in a serving bowl and arrange on the table, letting everyone make their own wraps or tacos.

Tuscan Table

A pot of pasta can be the basis of a creative and festive meal. Just serve an antipasto platter of fresh vegetables and cheeses or soy items along side. As an alternative to spaghetti, consider using frozen pasta, such as cheese- or vegetable-filled tortellini or ravioli.

* 1 lb. pasta of your choice

* 28-oz. jar natural pasta sauce or packaged prepared pesto

* 28-oz. can diced tomatoes

* Fresh basil

For the antipasto, choose several from the following suggested items:

* Jarred roasted red peppers, drained

* Cured olives, black or green

* Fresh mozzarella balls or very fresh tofu, diced and sprinkled with vinaigrette

* Baby carrots

* Precut broccoli or cauliflower florets

* Pepperoncini

* Cherry tomatoes

* Sliced green bell peppers and/or cut celery stalks

* Marinated artichoke hearts

* White bean salad (from deli section)

Suggested accompaniments

* Fresh or grilled Italian bread slices

* Grated Parmesan cheese

Strategy

While bringing a large pot of water to a boil and cooking the pasta, prepare a platter or two of antipasto and slice the bread. When the pasta is done, drain and return it to the pot. Add pasta sauce and diced tomatoes. Serve pasta on individual plates, pass the Parmesan cheese, the antipasto platters and bread.

Salad Bar

Salad bars are often an appealing option for vegetarians when dining out, so why not serve one in your own kitchen? Here's a suggested list of options, use as many as you'd like.

* Shredded lettuce (packaged blends if you prefer) or mesclun (mixed baby greens)

* Cherry tomatoes or diced tomatoes

* Baby carrots or bagged shredded carrots

* Broccoli florets

* Cole slaw mix

* Canned beans or chickpeas, drained and rinsed

* Roasted red peppers

* Olives, black or green

* Pickled beets (jarred), drained

* Toasted sunflower seeds

* Crumbled or shredded cheese, such as feta, gorgonzola, cheddar or mozzarella

* Croutons

* 2 or 3 different natural low-fat salad dressings or cruets of olive oil and balsamic vinegar

Suggested accompaniments

* Microwaved potatoes or sweet potatoes

* Plain or flavored yogurt

* Fresh bread or focaccia

Strategy