Pasta, soup, or curry … all vegetable

Sunset, Feb, 1992 by Linda Lau Anusasananan

Vegetables star in these satisfying main dishes. High in fiber, carbohydrates, vitamins, and minerals, yet low in fat and cholesterol, they provide flavorful, healthful alternatives to meals based on animal protein.

For a colorful entree, roast cherry tomatoes and shallots to concentrate their sweetness, then mix with pasta and broccoli. Or steep aromatic seeds in broth, then add a potpourri of winter vegetables and lentils for main-dish soup. A generous portion of spices seasons potato curry.

Roasted Tomato and

Shallot Pasta

Serve with a green salad.

1 pound (2 to 3 cups) cherry tomatoes, stemmed, cut in half

1 pound shallots, cut in half

1 tablespoon olive oil

1 pound broccoli

12 ounces dried ziti, zitoni, or other short-tube pasta

1 1/2 cups regular-strength chicken broth

2 cloves garlic, pressed or minced

1 tablespoon drained canned capers

1 tablespoon dried basil leaves

1/4 teaspoon crushed dried hot red chilies

Grated parmesan cheese

Salt and pepper

In a deep 10- by 15-inch roasting pan, combine tomatoes, shallots, and oil. Bake in a 425[degrees] oven until vegetables are browned, 50 to 60 minutes; stir occasionally.

Trim tough ends off broccoli. Peel stems; thinly slice. Cut flowerets into 1-inch pieces.

Shortly before tomatoes are done, bring about 3 quarts water to boiling in a 5- to 6-quart covered pan on high heat. Add pasta; cook, uncovered, 8 minutes. Add broccoli; boil until pasta and broccoli are barely tender to tite, 3 to 5 minutes longer. Drain. Pour into a serving bowl; keep warm.

Add broth, garlic, capers, basil, and chilies to roasting pan. Stir over high heat to free browned bits and vegetables, and until liquid boils. Pour over pasta; mix. Add cheese, salt, and pepper to taste. Serves 4.

Per serving: 487 cal. (11 percent from fat); 19 g protein; 6 g fat (0.1 g sat.); 93 g carbo.; 133 mg sodium; 0 mg chol.

Winter Vegetable

Lentil Chowder

If you like, supplement soup with hearty bread and cheese such as regular or reduced-fat jarlsberg or lappi.

2 1/2 quarts regular-strength chicken broth

1 teaspoon white peppercorns

1 teaspoon coriander seed

1/2 teaspoon whole allspice

3 strips lemon peel (each about 1/2 by 3 in., yellow part only)

1 cup (6 oz.) lentils

3 large (about 1 lb. total) leeks

1 1/2 pounds banana squash

3/4 pound Swiss chard

Salt and pepper

In a 5- to 6-quart pan, combine broth, peppercorns, coriander, allspice, and peel. Bring to a boil on high heat; cover and simmer 20 to 30 minutes to blend flavors.

Sort and discard debris from lentils; rinse lentils. Trim dark tops and root ends off leeks. Split in half lengthwise; rinse well; slice thin. Peel squash and cut into 1/2-inch cubes.

Add lentils to broth; simmer, covered, for 15 minutes. Add squash and leeks. Cover and simmer until both are tender to bite, about 15 minutes. Meanwhile, cut chard into 1/4-inch strips; rinse and drain. Add chard; simmer, uncovered, until wilted, about 5 minutes. Salt and pepper to taste. Serves 6.

Per serving: 214 cal. (14 percent from fat); 16 g protein; 3.3 g fat (0.8 g sat.); 33 g carbo.; 213 mg sodium; 0 mg chol.

Potato Curry

Accompany with hot cooked brown rice.

Spices (list follows)

About 5 cups regular-strength chicken broth

2 large (about 1 lb. total) onions, chopped

4 cloves garlic, pressed or minced

2 tablespoons minced fresh ginger

1/4 teaspoon coconut extract

3 large about (1 1/2 lb. total) russet potatoes

2 large (about 1 1/2 lb. total) sweet potatoes or yams 1 cup nonfat milk

1 package (10 oz.) frozen petite peas, thawed

1/2 cup fresh cilantro (coriander) leaves

2 cups unflavored nonfat yogurt

Salt

In a 5- to 6-quart pan, stir spices over medium-low heat until fragrant, about 5 minutes. Remove spices.

To pan, add 1/2 cup broth, onions, garlic, and ginger. Cook, uncovered, over high heat, stirring often until liquid evaporates and brown film sticks to pan, 10 to 12 minutes. Deglaze by stirring in 1/3 cup broth to release film; boil and stir until brown film forms again. Repeat deglazing step until onions are richly browned, about 3 more times. Add spices. Repeat deglazing step 1 more time.

Add 3 cups broth and coconut extract. Peel potatoes and sweet potatoes, cut into 1 1/2- to 2-inch chunks, and add to broth. Cover and simmer until potatotes are very tender when pierced, 40 to 45 minutes. Stir in milk and peas; simmer, uncovered, stirring occasionally, just until hot. Pour into a serving bowl. Sprinkle with cilantro leaves. Offer yogurt and salt to add to taste. Serves 6.

Per serving: 226 cal. (7.6 percent from fat); 11 g protein; 1.9 g fat (0.4 g sat.); 42 g carbo.; 157 mg sodium; 1.7 mg chol.

Spices. Mix 2 tablespoons ground coriander, 1 tablespoon ground cumin, 1/2 teaspoon each ground turmeric and cayenne, and 1/4 teaspoon ground cinnamon.