Vegetarian Times - Healing Foods Cookbook - Quick & Healthy 2014

7/24/2019 Vegetarian Times - Healing Foods Cookbook - Quick & Healthy 2014

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quick&

h lthy

SPECIAL ENCORE EDITION

AMERICAN VEGGIE

BBQ TACOS, p. 53

Soul-soothing soups & stews Ultimate veggie tacos Enlightened pasta dinners

Simply spectacular stir-fries and much more!

MINUTE MEALS

53 recipes

UNDER

400

calories


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quick&healthy-MINUTE MEALS

THIRTY MINUTES OR FEWERthats all youll need

to make any of the healthful, delicious appetizers, soups,

salads, entres, and desserts between the covers of

this special edition. Whip up a one-dish meal for

a busy weeknight dinner, or mix and match by adding

an appetizer and a dessert for a no-fuss dinner party.

These dishes are so quick and easy that even multiple

courses can come together by the half-hour mark.

(Try a menu of Cumin and Bean Sprout Quesadillas;

Chickpea, Artichoke Heart, and Tomato Salad with

Arugula; and Coconut-Mango Sundaes, for example.)

Youll also find time-saving tips to help speed up the

process. It all adds up to fast food thats nutritious and

worthy of a discriminating palate.

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-minute meal makers

contents

SPECIALENCORE EDITION

coverPhotography by Lisa Romerein

Food styling by Rebecca Farr

Prop styling by Robin Turk

Appetizers 4

Salads 14

Soups 22

Stews 30

Sandwiches 38

Tacos & Wraps 48

Noodles 58

Grains 68

Patties 74

Stir-Fries 80

Desserts

Recipe Index 9

on the coverSoul-soothing soups & stews 22 & 30

Ultimate veggie tacos 48

Enlightened pasta dinners

Simply spectacular stir-fries 80

BOW TIES WITH

BROCCOLI PESTO, p. 65

2 |quick & healthy | vegetariantimes.com W o r l d M a g s . n e t W o r l d M a g s . n e t

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BRUSCHETTA WITH WHITE BEAN PASTE, TOMATO CHUTNEY,AND BALSAMIC GLAZE, p. 8




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vegetariantimes.com | quick & healthy |5

SMALL BITES OF FLAVOR,appetizers can be a time-challenged cooks

secret weapon for staving off the hunger pangs of waiting diners.

Nestle diced vegetables in spoonfuls of seasoned grains, top tiny

toasts with a hearty spread and sauce, or seal morsels between tortillas

with molten cheese. The only requirement is that it not be too filling

and that it be enticing enough to invoke eagerness for courses to

come. Coordinate the six speedy starters in this chapter with the

suggested easy salads and entres. With some strategic preparation,

you can have a scrumptious multicourse meal in just 30 minutes.

appetizers




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WARM AVOCADO HALVES WITHPINK GRAPEFRUIT AND ENDIVE, p. 8




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vegetariantimes.com |quick & healthy |7

minutes

Cumin and Bean SproutQuesadillasS E R V E S

In scarcely more time than it takes for

the cheese to melt, these quesadillas areready to serve. The sprout filling sticks

inside, so you dont have bits falling outwhen eating. To make them for a crowd,simply multiply the ingredients appro-priately, assemble on a baking sheet, and

bake 10 to 15 minutes at 350F. Offerthem as the starter course followed bya bowl of Butternut Bisque withCauliflower (p. 24).

1 tsp. whole cumin seeds

4 8-inch fat-free flour tortillas cup grated Monterey Jack cheese or

grated mild soy cheese

cup crunchy bean sprouts, such as

lentils, green peas, and adzuki beans

1 cup prepared chipotle salsa

1.Toast cumin seeds in large, dry skilletover medium heat 2 to 3 minutes, or

until fragrant, shaking pan constantly.Transfer to small bowl, and set aside.

2.Warm 1 tortilla in same skillet overmedium heat 1 to 2 minutes. Flip tortilla,

and sprinkle with 1/4cup grated cheeseand 1/2tsp. toasted cumin seeds. Scatterwith 1/4cup crunchy bean sprouts, andtop with second tortilla. Cook 2 minutes,

or until cheese begins to melt andquesadilla holds together.

3.Carefully flip quesadilla with spatula,and cook 2 minutes more, or untilslightly crisp on both sides. Transfer to

plate. Repeat with remaining tortillas,

grated cheese, cumin seeds, and sprouts.Cool quesadillas 1 to 2 minutes, then cuteach into 4 wedges. Serve with salsa.

PER QUESADILLA: CAL; G PROT; G TOTAL FAT

G SAT FAT; G CARB; MG CHOL; MG SOD;

G FIBER; G SUGARS




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8 |quick & healthy | vegetariantimes.com

minutes

Bruschetta with White BeanPaste, Tomato Chutney, andBalsamic GlazeM A K E S B R U S C H E T T A

These elegant bruschetta are simple to

assemble. Serve them as the start of aquick meal followed by Linguine inLemon Cream Sauce (p. 66).

BALSAMIC GLAZE

1 cup balsamic vinegar

2 Tbs. Sucanat or nonrefined

cane sugar

WHITE BEAN PASTE

1 15-oz. can cannellini beans, rinsed

and drained 2 oz. grated Parmesan cheese ( cup)

cup fresh orange juice

2 Tbs. olive oil

clove garlic, minced ( tsp.)

CHUTNEY

4 Roma tomatoes, seeded and finely

chopped (2 cups)

1 red Fresno chile, seeded and finely

chopped ( cup)

2 Tbs. finely chopped fresh basil

2 Tbs. finely chopped shallot

2 Tbs. lime juiceBRUSCHETTA

16 slices French baguette

2 Tbs. olive oil

1.To make Balsamic Glaze: Simmervinegar and Sucanat in saucepan overmedium-low heat 20 minutes, or until

syrupy. Cool.

2.To make White Bean Paste: Blendall ingredients in food processor untilsmooth. Season with salt and pepper,

if desired.3.To make Chutney: combine allingredients in bowl.

4.To make Bruschetta: Preheat grill

or grill pan. Brush baguette slices withoil, and grill 2 to 3 minutes on each side.Spread 1 Tbs. White Bean Paste on eachgrilled bread slice. Top with 2 Tbs.

Chutney; drizzle with Balsamic Glaze.PER SLICE WITH TOPPING: CAL; G PROT; G TOTAL

FAT G SAT FAT; G CARB; MG CHOL; MG SOD;

G FIBER; G SUGARS

minutes

Warm Avocado Halves withPink Grapefruit and EndiveS E R V E S

Work for these hors doeuvres is actuallydone in 12 minutes; the rest is bakingtime. Try this recipe with smooth-

skinned Fuerte avocados, which havea firmer, less fatty texture and wont turnmushy when baked. Follow these upwith Szechuan Black-Eyed Pea Salad

(p. 20) and Hoisin-Glazed Tempeh withGreen Beans and Cashews (p. 84).

2 Tbs. olive oil

2 endives, halved and sliced crosswise

into half-moons (2 cups) 2 shallots, thinly sliced ( cup)

2 Tbs. chopped parsley

2 avocados, halved and pitted

1 pink grapefruit, peeled and cut into

segments

1 fresh lime, juiced

1.Preheat oven to 425F.

2.Heat oil in skillet over medium-highheat. Add endives and shallots, and saut3 to 4 minutes, or until vegetables are

softened and brown around edges. Stir inparsley, and season with salt and pepper,if desired. Saut 1 minute more.

3.Sprinkle avocado halves with salt and

pepper, if desired, and place on bakingsheet. Fill with endive mixture. Bake12 minutes, or until avocado begins tobrown. Serve warm surrounded with

grapefruit. Drizzle with lime juice.PER SERVING AVOCADO AND CUP FILLING: CAL;

G PROT; G TOTAL FAT G SAT FAT; G CARB;

MG CHOL; MG SOD; G FIBER; G SUGARS

minutes

Quinoa-Avocado VerrinesS E R V E S

Quinoa practically cooks itself, and the

red variety makes the presentation extraeye-catching. Try preparing these verrinesas a precursor to Southwestern Salad with

Avocado-Lime Dressing (p. 18) and BlackBean and Toasted Corn Soft Tacos (p. 51).

cup red or white quinoa

tsp. chili powder, divided

3 tsp. lime juice, divided

2 tsp. olive oil

1 ripe avocado (6.5 oz.)

23 drops Tabasco sauce

cup alfalfa, broccoli, or leek sprouts

1.Bring quinoa, 1/4tsp. chili powder, and1 cup water to a boil in small saucepan.

Cover, reduce heat to medium-low, andsimmer 12 to 15 minutes, or until mostliquid is absorbed.

2.Whisk together 2 tsp. lime juice, oil,

and remaining 1/4tsp. chili powder inbowl. Add quinoa, and toss to coat.Season with salt and pepper, if desired.

3.Divide quinoa among 8 glasses.

(Recipe can be prepared ahead up tothis point, then covered, and refrigeratedfor up to 24 hours.)

4.Dice avocado, season with salt and

pepper (if desired), and toss with Tabascosauce and remaining 1 tsp. lime juice.

5.Divide avocado among glasses, andtop each with 1 pinch of sprouts. Serve

immediately, with small forks or spoons.PER /CUP VERRINE: CAL; G PROT; G TOTAL

FAT


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vegetar iantimes .com | quick & healthy | 9

Keep it simple: the bestverrines have just three

or four distinct layers.

QUINOAAVOCADOVERRINES




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minutes

Feta-Stuffed PeppadewsM A K E S

Pop three ingredients into each ofthese sweet-and-spicy peppers, andappetizers are served. Find Peppadewsnear the pickles or the olive bar at

your supermarket. Offer these beforea Chickpea, Artichoke Heart, andTomato Salad with Arugula (p. 18)and Tabbouleh-Lentil Ragot (p. 71).

12 fresh mint leaves

12 Peppadews, rinsed and drained

small cucumber, peeled, seeded,

and cut into -inch cubes

2 Tbs. crumbled feta cheese,divided

Slide 1 mint leaf into cavity of each

Peppadew. Fill with 1 or 2 cucumbercubes and 1/2tsp. feta. Repeat withremaining ingredients. Chill untilready to serve.

PER PEPPADEW: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS




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One of the great things about a Vitamix? It makes soup.

Hot soup. Right there, in the Vitamix machine itself. Talk

about a secret ingredient. So grab a spoon, because its

time to rethink what you thought was possible.

Find the recipe for Broccoli Cheese Soup at vitamix.com.




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minutes

Pita Quesadillas withCilantro HummusS E R V E S

Cilantro-laced hummus, not cheese,

is what holds these quesadillas together.To simplify the recipe, add cilantro leaves

to premade hummus. Serve these withsalsa before a main course of Spinach-Zucchini Soup (p. 24).

HUMMUS

cup cilantro leaves

1 clove garlic, peeled

cup cooked chickpeas (or 15-oz.

can, rinsed and drained)

1 Tbs. lime juice

1 Tbs. olive oilQUESADILLAS

2 7-inch whole-wheat pitas, split

crosswise

2 jarred roasted red bell peppers,

drained and sliced into strips

cup baby spinach leaves

1.Preheat oven to 350F. To makeHummus: Process cilantro and garlic

in food processor until chopped. Addchickpeas, lime juice, oil, and 2 Tbs.

water; pure 3 minutes, or until creamy.2.To make Quesadillas: Place 2 pita

halves on baking sheet. Spread eachwith 1/2cup Hummus. Top withpeppers, spinach, and remaining pitahalves. Bake 10 minutes, or until crisp.

Cut into triangles, and serve.PER SERVING QUESADILLA: CAL; G PROT;

G TOTAL FAT G SAT FAT; G CARB; MG CHOL;

MG SOD; G FIBER; G SUGARS




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GERMANSTYLE WARMPOTATO SALAD, p . 8




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vegetariantimes.com | quick & healthy |15

A WINNING SALAD surprises the palate with distinct textures

(smooth avocado, dense chickpeas, crunchy croutons), contrasting

colors (dark green spinach, bright red tomatoes, sunny yellow corn),

and unexpected bursts of flavor (peppery arugula, sweet berries, a

sharp cheese), and enhances them all with a complementary dress-

ing. The upcoming pages present four such salads, all meals in their

own right and ready in just 6 to 15 minutes.

salads




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CHICKPEA, ARTICHOKE HEART,AND TOMATO SALAD WITHARUGULA, p. 8

A protein-rich element, such as beans, cheese, ornuts, can elevate a light salad into a hearty meal.




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SOUTHWESTERN SALAD WITHAVOCADOLIME DRESSING, p. 8




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18 |quick & healthy | vegetariantimes.com

2 Tbs. chopped green onions

2 Tbs. chopped cilantro

ripe avocado 6 Tbs. prepared (not chunky) salsa

cup low-fat sour cream

1 Tbs. lime juice

2 drops Tabasco sauce, optional

10 corn tortilla chips crushed, optional

1.Combine lettuce, beans, tomatoes,and corn in clear glass bowl. Sprinklegreen onions and cilantro on top.

2.Mash avocado in separate bowl, and

whisk in salsa, sour cream, and lime

juice. Season with Tabasco (if using) andsalt and pepper, if desired. Pour dressingover salad, toss well, and top withcrushed corn chips (if using).

PER CUP SERVING: CAL; G PROT; G TOTAL


G FIBER; G SUGARS

minutes

German-Style Warm Potato SaladS E R V E S

This green beanlaced potato salad is

a satisfying 15-minute entre, but youcould also pair it with grilled vegetarian

sausages for a bigger meal. If you donthave white balsamic vinegar on hand,use any mild variety, such as whitewine or rice vinegar.

16 oz. baby red potatoes, cut into

1- x -inch pieces

8 oz. green beans, cut into 2-inch pieces

6 Tbs. olive oil

6 green onions, white and pale-green

parts chopped ( cup) 4 Tbs. white balsamic vinegar

4 Tbs. chopped fresh parsley

2 Tbs. chopped fresh tarragon or dill

8 cups loosely packed baby spinach leaves

1.Cook potatoes in pot of boiling salted

water 8 minutes, or until tender. Addgreen beans during last minute ofcooking.

2.Meanwhile, heat oil in skillet over

medium heat. Add green onions.

Cook 3 to 4 minutes, or until tenderbut not browned. Remove from heat,and stir in vinegar.

3.Drain potatoes and green beans. Toss

with olive oil mixture, parsley, andtarragon. Season with salt and pepper, ifdesired. Serve warm on bed of spinach.



G FIBER; G SUGARS

minutes

Chickpea, Artichoke Heart, andTomato Salad with ArugulaS E R V E S

The 3/4-cup serving of chickpeas in thissalad packs about 11 grams of protein and9 grams of fiber. Toss the salad togetherin 10 minutes, and add a crusty loaf of

bread for a hearty meal.

3 cups cooked chickpeas or 2 15-oz. cans

chickpeas, rinsed and drained

1 6-oz. jar water-packed artichoke hearts,

rinsed, drained, and sliced

1 cup small pear or grape tomatoes,halved or quartered

cup chopped pitted kalamata olives,

optional

cup finely chopped fresh parsley

cup prepared balsamic vinaigrette

46 drops sriracha sauce

4 cups baby arugula

2 oz. crumbled feta cheese, optional

1.Toss together chickpeas, artichoke

hearts, tomatoes, olives (if using), and

parsley in bowl.2.Season vinaigrette with sriracha. Tosschickpea mixture with vinaigrette, thenstir in arugula and feta (if using). Season

with salt and pepper, if desired.PER CUP SERVING: CAL; G PROT; G TOTAL


G FIBER; G SUGARS

minutes

Southwestern Salad with

Avocado-Lime DressingS E R V E S

Sweet romaine, grape tomatoes, corn,pinto beans, and crunchy corn chips

come together in just 10 minutes inthis lively and satisfying salad.

1 cup chopped romaine lettuce

cup cooked pinto beans or 15-oz. can

pinto beans, rinsed and drained

cup grape tomatoes, halved

cup fresh or frozen corn kernels

salad shortcutsPrewashed ready-to-eat blends of greens; grated, chopped, and miniature-size

vegetables; sliced nuts and shelled seeds are just some of the salad-friendly

convenience foods appealing to cooks on the fly. Buy a colorful bag of assortedlettuces, a package of grated carrots, a carton of grape tomatoes, a sleeve of

grated cheese, and a pouch of chopped nutsand you can literally toss

together a salad in seconds. Keep canned beans and chickpeas on hand for

an instant dose of protein, and you have a balanced meal in a bowl. To dress

it up, whisk together a simple vinaigrette: blend cup balsamic vinegar with

1 Tbs. Dijon mustard and salt and pepper to taste; keep whisking as you pour

in cup of extra virgin olive oil in a steady stream. Drizzle over salad, and toss.

For a creamydressing with

Southwesternzing, combineavocado with

salsa, sour cream,and lime juice.




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the worlds largest collectionof vegetarianrecipes

1. Spicy Shirataki Noodles 2. Lemon-Rosemary Butter Cookies 3. Jasmine Risotto Spring Rolls with Vanilla Dipping Sauce 4. Herbed Ricotta Cheese Toasts 5. Grilled Portobello Tacos with Salsa Verde 6. Frozen Tomatoes

7. White Pizza with Broccoli and Mushrooms 8. Tofu Mimosa 9. Vichyssoise (or Creamy Potato-Leek Soup) 10. Honey-Goat Cheese Phyllo Triangles 11. Mini Pumpkin-Sage Balls 12. Frise Salad with Creamy Truffle Vinaigrette

13. Smooth & Creamy Vanilla Ice Cream in Strawberry Meringue Nests 14. Summer Cymllings 15. Vegetarian Pho 16. Oranges Givres 17. Roasted Pear Salad with chvre and Fig Vinaigrette 18. Ricotta-Basil Stuffed Tomatoes

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SPINACHZUCCHINISOUP, p.




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HOMEMADE SOUPS are not known for being the quickest to

preparethey usually involve lots of time for simmeringbut

the worlds universal comfort food can be yours in 30 minutes or

fewer. Ahead, youll find three delicious, nutritious recipes to prove

it. And, while they do require some time bubbling on the stove, that

just gives you the opportunity to slice some good crusty bread or

prepare a complementary appetizer or salad accompaniment.

soups




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A RUSTIC, stick-to-your-ribs stew is pure satisfaction. Although

stewing is by definition a slow processthink low-temperature,

moist-heat cookingthe good news is that its a hands-off one.

Once ingredients are covered on the stove or in the oven, youre free

to tend to other tasks as the flavors merge and intensify. Thanks to a

few strategic shortcuts, the five hearty meals that follow are ready to

warm you from the inside out in just 20 to 30 minutes.

stews

vegetariantimes.com |quick & healthy |31W o r l d M a g s . n e t W o r l d M a g s . n e t



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minutes

Butternut Squash andChickpea Stew with CouscousS E R V E S 8

Store-bought creamy soups, suchas butternut squash, corn, or

potato-leek, make great bases forhearty stews like this one. Couscousis a just-add-hot-water complement.

2 Tbs. olive oil

1 medium carrot, diced ( cup)

1 small onion, diced (1 cup)

red bell pepper, chopped ( cup)

1 Tbs. whole cumin seeds

1 bay leaf, crumbled

2 16-oz. cans chickpeas, rinsed

and drained

1 32-oz. container butternut

squash soup

2 cups couscous

1. Heat oil in saucepan over mediumheat. Add carrot, and saut 3 to 5minutes, or until softened. Addonion and bell pepper, and saut

3 to 5 minutes more, or until soft.Stir in cumin seeds and bay leaf.2. Pure 3/4cup chickpeas and3/4cup butternut squash soup in

blender until smooth. Add pure

to carrot mixture along with

remaining chickpeas and soup.Simmer 15 to 20 minutes. Seasonwith salt and pepper.3. Meanwhile, place couscous in

heat-proof bowl, and stir in 2 cupsboiling water. Cover, and let stand3 to 5 minutes, or until all liquid isabsorbed. Fluff couscous with fork.Divide couscous among 8 shallow

bowls. Ladle chickpea stew aroundcouscous in each bowl.PER SERVING: CAL; G PROT; G TOTAL FAT


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MOCK CHICKENDIVAN POT PIE, p.

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minutes

Double CorianderEggplant TagineS E R V E S

The baby eggplants in this Moroccan-style stew require less chopping and

cooking time than full-size varieties.

EGGPLANT TAGINE

2 Tbs. olive oil

1 large sweet onion, peeled and

thinly sliced

4 cloves garlic, minced (4 tsp.)

12 baby eggplants, halved lengthwise

2 tsp. ground coriander

2 tsp. ground cumin

2 tsp. honey tsp. red pepper flakes

1 28-oz. can chopped tomatoes

cup chopped cilantro

CILANTROMINT YOGURT SAUCE

1 cup low-fat Greek-style yogurt

cup chopped cilantro

2 Tbs. chopped fresh mint

1 Tbs. olive oil

1 tsp. sugar

1. To make Eggplant Tagine: Heat oil

in skillet over medium-high heat. Addonion and garlic; saut 5 minutes, oruntil softened. Add eggplants, coriander,cumin, honey, and red pepper flakes.

Saut 5 minutes, or until eggplants aresoftened. Add tomatoes, cover, andsimmer 20 minutes, or until sauce isthickened and eggplant is tender. Stir

in cilantro, and season with salt andpepper.

2. To make Cilantro-Mint Yogurt Sauce:

Pure all ingredients in food processor orblender until smooth. Season with saltand pepper.

3. Serve tagine warm over steamed

couscous or bulgur (or brown rice ifavoiding gluten), topped with Cilantro-Mint Yogurt Sauce.

PER SERVING: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS

minutes

Mock Chicken Divan Pot PieS E R V E S

The time-saving ingredient in this spinon classic chicken divan is creamy,

woodsy portobello mushroom soup.Frozen puff pastry is another convenientproduct called for herebut youll needto plan ahead and remove it from the

freezer to thaw 24 hours before startingthis dish. Steaming the broccoli in themicrowave can also help to whittle downpreparation time.

4 cups broccoli florets (halved if large)

1 cups prepared creamy portobello

mushroom soup, such as Imagine

cup light mayonnaise or soy

mayonnaise

1 tsp. dry sherry or cooking sherry

tsp. poultry seasoning (or tsp. each

ground thyme and ground sage) 1 lb. seitan, cut into bite-sized pieces

cup freshly grated Parmesan cheese

or shredded vegan cheese of choice,

optional

sheet (one-third of 17.3-oz. pkg.)

frozen puff pastry, thawed

1. Preheat oven to 425F, and place ovenrack in bottom third of oven. Coat 13- x9-inch baking dish or oval casserole or

gratin dish with cooking spray.

2. Place broccoli florets in microwave-safe casserole with lid, and add 3 Tbs.water. Cover, and microwave on highpower 2 minutes. Stir, cover, and

microwave 2 minutes more, or untilbroccoli is tender. Drain, and set aside.3. Meanwhile, whisk together soup,mayonnaise, sherry, and poultry

seasoning in large bowl. Season with saltand pepper, if desired. Add seitan andbroccoli florets; stir to combine. Transferbroccoli-seitan mixture to prepared

baking dish, and sprinkle with Parmesancheese, if using.4. Cut pastry into 6 equal squares. Placesquares evenly over seitan mixture.

(Filling does not need to be completelycovered by squares.)5. Bake 20 minutes, or until pastry ispuffed and golden, and filling is hot and

bubbly.

PER SQUARE: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS

start small andseal the dealThe smaller the ingredient, the faster it will cook, so choose petite

vegetable varieties (baby carrots, new potatoes, baby eggplants), or cut

larger versions into small pieces. Stews also cook quickly (in about 25

minutes) when individual portions are sealed in foil packets and entrusted

to a hot (400F) oven. One of the best things about stewing is that there

is just one pot to clean. To use each moment to your best advantage, look

for windows of time in recipes during which you can tackle another step.

Chop vegetables or whisk together a sauce while waiting for the oven to

preheat, water to boil, or stew to simmer.

Vegetables takeless time to gettender than meatsdo, so vegetarianstews are faster-cooking by nature.




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CRUNCHY CROQUEPROVENAL, p.




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FEW MAINCOURSE DISHES come together as quickly as a good

sandwich. Smooth a delectable spread or sauce on sliced bread,

stack on a few of your favorite ingredients, and you have a meal

thats not just simple to make but also convenient to eat. For

variety, change up the baseuse walnut bread, baguettes, buns,

whole-wheat sourdoughand give the creative techniques in

this collection a try: fill with roasted vegetables, broil open-face,

or batter and bake for a fast, satisfying repast.

sandwiches




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CAROLINASTYLE BARBECUESANDWICHES, p.

40 | quick & healthy | vegetariantimes.com W o r l d M a g s . n e t W o r l d M a g s . n e t



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minutes

Veggie Club SandwichesS E R V E S

Vegetarian fillings and a creamy

arugula spread lighten the fatand calories in this classic clubwithout compromising flavor.

cup vegan sandwich spread, such

as Follow Your Heart Vegenaise

cup chopped arugula

12 slices toasted whole-wheat

sourdough bread, divided

1 cup radish sprouts

2 medium tomatoes, sliced

-inch thick (8 slices)

8 slices meatless bacon strips, cooked1 avocado, peeled, halved, and sliced

12 slices meatless deli-style smoked

chicken

1. Combine sandwich spread andarugula in medium bowl. Spread halfof mixture on 4 slices toasted bread.

2. Divide radish sprouts oversandwich spread. Top each with1 tomato slice and 2 bacon strips.

Add a second layer of toast toeach sandwich, and top each with

1 more tomato slice, then avocadoand 3 slices smoked chicken.Spread remaining sandwich spreadover remaining 4 toast slices, and

place over chicken. Secure sand-wiches with decorative toothpicks,if desired, and cut into 4 triangles.

PER SERVING TRIANGLES OR SANDWICH: CAL; G PROT; G TOTAL FAT G SAT FAT;

G CARB; MG CHOL; MG SOD; G FIBER;

G SUGARS




44/104

BAGUETTE WITH ROASTEDRED PEPPER SPREAD, p.

Roasted red peppers add color and flavorto a simple cream cheese spread.




45/104

minutes

Edamame Pt SandwichesS E R V E S

The push of a button on your food

processor turns out a delicious,protein-rich base for these sandwich-esedamame pt. This multitaskingpt can also be spread on crackersor thinned with additional water

and used as a dip.

1 cups frozen shelled edamame,

thawed

cup walnuts

cup mint leaves (packed) 1 green onion, chopped

tsp. salt

3 Tbs. lemon juice

8 slices whole-grain bread

2 cups arugula

4 jarred roasted red peppers,

drained

2 small cucumbers, thinly sliced

1. Pure edamame, walnuts, mint,green onion, and salt in food processoruntil finely chopped. With motor

running, add lemon juice and 3 Tbs.water. Process until smooth.2. Spread each of 4 bread slices with1/3cup pt. Add 1/2cup arugula, 1roasted pepper, and cucumber slices to

each. Top with remaining bread slices.PER SANDWICH: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS G FIBER; G SUGARS

vegetariantimes.com |quick & healthy |43W o r l d M a g s . n e t W o r l d M a g s . n e t



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minutes

Taleggio Tartines withGrape, Watercress, andRed Onion SaladS E R V E S

Taleggio is a rich cheese that melts

easily. In Italy, its often pairedwith spicy greens or fresh grapes.

VINAIGRETTE

2 tsp. sherry vinegar

tsp. whole-grain mustard

tsp. agave syrup

1 Tbs. olive oil

cup thinly sliced red onion

TARTINES

3 oz. Taleggio cheese

4 -inch-thick slices walnut bread,

lightly toasted

4 cups watercress or arugula 1 cup red seedless grapes, halved

1.To make Vinaigrette: Whisktogether vinegar, mustard, and agave

in small bowl. Whisk in oil, stir inred onion, and season with salt andpepper. Let stand 10 minutes.

2.To make Tartines: Preheat broiler.

Spread 3 Tbs. cheese on each pieceof toast, and broil 1 minute, oruntil cheese is melted.3.Remove onion from Vinaigrette.

Toss onion with watercress andgrapes. Add 1 Tbs. Vinaigrette tosalad, and toss to coat. Top eachbread slice with 11/4cups salad,and serve.PER TARTINE: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS




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minutes

Crunchy Croque ProvenalS E R V E S

A quick soak in egg and milkFrench

toaststylebakes into a golden coatingthat adds a gratifying crunch to thesesimple onion, tomato, and cheesesandwiches. Feel free to substitute yourfavorite cheese in place of the Gruyre.

2 Tbs. coarse-grain mustard

8 -inch-thick slices whole-wheat

French bread

3 oz. reduced-fat Gruyre cheese, sliced

or shredded

4 thin slices red onion, rings separated

8 fresh basil leaves 8 thin slices tomato

cup low-fat milk

2 large egg whites

1. Preheat oven to 450F. Coat baking

sheet with cooking spray.2. Spread mustard over 4 bread slices.Top each slice with cheese, 1 onion ring,2 basil leaves, and 2 tomato slices. Season

with salt and pepper. Top with remain-ing bread slices.

3. Whisk together milk and egg whitesin shallow dish. Season with salt and

pepper. Soak both sides of sandwiches inmilk mixture until liquid is absorbed.4. Transfer sandwiches to preparedbaking sheet, and bake 10 minutes oneach side, or until golden brown.

PER SANDWICH: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS

minutes

Carolina-Style BarbecueSandwichesS E R V E S

A tangy mustard-based sauce distin-guishes Carolina-style barbecue fromits sweeter Kansas City cousin. This

fast-cooking recipe makes 2 cups ofsauce, leaving plenty to serve on theside. To add quick crunch to yoursandwiches, pick up a container ofcoleslaw at the deli.

1 cup apple cider vinegar cup no-salt-added ketchup,

such as Heinz

cup yellow mustard

3 Tbs. dark brown sugar

1 Tbs. molasses

2 tsp. Louisiana-style hot sauce

2 tsp. black pepper

1 tsp. salt

12 oz. seitan, cut into thin strips

4 hamburger-style buns

12 pickle chips, optional

1 cup prepared coleslaw, optional

1. Bring vinegar, ketchup, mustard,brown sugar, molasses, hot sauce, pepper,and salt to a simmer in saucepan overmedium heat. Cook 5 minutes. Transfer1 cup sauce to bowl, and set aside.

2.Add seitan to saucepan, and cook10 minutes.3. Divide among buns. Serve with picklechips, coleslaw, and extra sauce, if using.PER SANDWICH: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS

minutes

Baguette with Roasted RedPepper SpreadM A K E S S A N D W I C H E S

The colorful spread in these sandwichesis a fancy, vegan version of pimientocheese. Jarred roasted red peppers are aflavor-popping, time-saving ingredient.

17 oz. jar roasted red peppers, drained well,finely chopped

1 8-oz. container vegan cream cheese,

softened

3 Tbs. finely minced onion

1 clove garlic, minced (1 tsp.)

2 18-inch French baguettes, each cut into

3 6-inch pieces and halved lengthwise

cup cucumber, peeled, seeded, and diced

12 romaine lettuce leaves

2 cups thinly sliced radicchio

1. Combine roasted red peppers, creamcheese, onion, and garlic in bowl.

2. Tear out some of center from breadto make space for fillings. Spread creamcheese mixture on bottom halves ofbread. Top with cucumber, romaine,and radicchio, and top half of bread.

PER SANDWICH: CAL; G PROT; G TOTAL FAT


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minutes

Spanish Roasted VegetableSandwichesS E R V E S

Roasting vegetables in the oven takesRoasting vegetables in the oven takesfewer than 20 minutes and yieldsfewer than 20 minutes and yields

hearty flavorful sandwich fillings.hearty, flavorful sandwich fillings.

2 yellow squash or zucchini, sliced

lengthwise (1 lb.)

1 medium eggplant, sliced

lengthwise (1 lb.)

1 medium red onion, sliced (1 cup)

4 large button mushrooms, sliced

2 roasted red peppers, chopped

2 Tbs. whole natural blanched almonds

1 Tbs. red wine vinegar

1 clove garlic, chopped (1 tsp.) 1 5.3-oz. log goat cheese, softened

1 Tbs. chopped fresh basil

4 multigrain rolls, split horizontally

4 leaves green leaf lettuce

1. Preheat oven to 400F. SpreadPreheat oven to 400F. Spread

squash eggplant onion and mush-squash, eggplant, onion, and mush-rooms in single layer on 2 bakingrooms in single layer on 2 bakingsheets and spray with cookingsheets, and spray with cookingspray. Roast 15 to 18 minutes orspray. Roast 15 to 18 minutes, oruntil tender.until tender.

2. Place roasted red peppers almondsPlace roasted red peppers, almonds,

vinegar and garlic in bowl of foodvinegar, and garlic in bowl of food

processor. Pure until smooth. Seasonprocessor. Pure until smooth. Seasonwith salt and pepper.with salt and pepper.

3. Mash goat cheese and basil in bowl.Mash goat cheese and basil in bowl.

4. Spread bottom halves of rolls withSpread bottom halves of rolls withgoat cheese mixture. Top each withgoat cheese mixture. Top each withlettuce leaf. Divide vegetables overlettuce leaf. Divide vegetables overlettuce. Spread roasted red pepperlettuce. Spread roasted red pepper

mixture on top halves of rolls andmixture on top halves of rolls, andpress together to adhere.press together to adhere.PER SANDWICH: CAL; G PROT; G TOTAL FATPER SANDWICH: CAL; G PROT; G TOTAL FAT

G SAT FAT; G CARB; MG CHOL; MG SOD; G SAT FAT; G CARB; MG CHOL; 8 MG SOD;

G FIBER; G SUGARS G FIBER; G SUGARS

46 | quick & healthy | vegetariantimes.com W o r l d M a g s . n e t W o r l d M a g s . n e t



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51/104

CREATED BY ANCIENT AZTECS, tacos in more recent history have

become an American mainstay. Their flat-bread base, the tortilla,

can be rolled, wrapped, or bent around any filling, or double as an

eating utensil (as in chips) or a plate (as in a tostada). Tacos can

be as quick to make as the fillings you choose are. Such flexibility

embraces global influences, resulting in fusions that take the

tortilla far beyond traditional beans, cheese, and salsa. In the fast,

easy recipes ahead, youll find traditional Mexican fare, along

with a nod or two to the American grill, and a tribute to Jamaican

cuisine featuring ginger, curry, pineapple juice, and peanuts.

tacos & wraps

vegetariantimes.com | quick & healthy | 49W o r l d M a g s . n e t W o r l d M a g s . n e t



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minutes

Smoky Black Bean Tostadaswith Garlicky GreensS E R V E S

Serve these open-face, or skip the

baking step, and wrap the toppingsinside burritos.

4 10-inch whole-wheat tortillas

2 Tbs. vegetable oil, divided

1 small onion, diced (1 cup)

1 15-oz. can black beans, rinsed

and drained

2 tsp. smoked paprika

tsp. dried oregano


1 lb. Swiss chard, ribs removed,

chopped

1 cup prepared chipotle salsa

4 Tbs. crumbled queso fresco, optional

4 Tbs. chopped cilantro, optional 4 Tbs. low-fat sour cream, optional

1. Preheat oven to 425F. Spray bothsides of tortillas with cooking spray.

Arrange on 2 baking sheets, and toast8 to 10 minutes, or until crisp.2. Heat 1 Tbs. oil in saucepan overmedium heat. Add onion, and cook

5 minutes, or until soft. Add beans,paprika, and oregano. Reduce heat to

medium-low, and cook 10 minutes.3. Heat remaining 1 Tbs. oil in skilletover medium-low heat. Add garlic,and cook 2 minutes, or until begin-

ning to brown. Stir in chard, andseason with salt and pepper, ifdesired. Cover, and cook 4 to 5minutes, or until chard is wilted.

4. Spoon 1/4cup bean mixture on each

tortilla. Top with 1 cup greens and 1/4cup salsa. Sprinkle with queso fresco,cilantro, and sour cream, if using.PER TOSTADA: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS




53/104

minutes

Black Bean and Toasted

Corn Soft TacosS E R V E S

Calling for canned beans preparedCalling for canned beans, prepared

salsa frozen corn and jarred roastedsalsa, frozen corn, and jarred roastedred peppers this recipe minimizesred peppers, this recipe minimizeschopping and cooking time.chopping and cooking time.

1 cup canned black beans

cup prepared salsa


2 tsp. ground cumin, divided

1 cup frozen corn kernels, thawed

tsp. ground black pepper

4 6-inch corn tortillas

12 baby spinach leaves

cup jarred roasted red pepper strips

cup coarsely chopped cilantro

2 small green onions, finely chopped

cup crumbled Cotija or feta cheese,

optional

1. Bring beans salsa garlic and 1 tsp.Bring beans, salsa, garlic, and 1 tsp.

cumin to a simmer in saucepan.cumin to a simmer in saucepan.Reduce heat to medium low andReduce heat to medium low, andcook 5 to 6 minutes or until soft.cook 5 to 6 minutes, or until soft.Remove from heat and mash withRemove from heat, and mash with

fork to crush beans for creamierfork to crush beans for creamierfilling if desired.filling, if desired.2. Heat skillet over medium-highHeat skillet over medium-highheat and coat with olive oil cookingheat, and coat with olive oil cooking

spray. Wrap corn in paper towels andspray. Wrap corn in paper towels, and

squeeze out excess water. Add corn tosqueeze out excess water. Add corn toskillet in single layer and sprinkleskillet in single layer, and sprinklewith remaining 1with remaining 1

2

tsp. cumin blacktsp. cumin, black

pepper and cayenne pepper to taste.pepper, and cayenne pepper to taste.

Cook 5 to 10 minutes or until goldenCook 5 to 10 minutes, or until goldenand crispy stirring frequently.and crispy, stirring frequently.

3. Preheat oven or toaster oven toPreheat oven or toaster oven to

350F. Toast tortillas in oven 1 minute350F. Toast tortillas in oven 1 minuteto soften. Fill each tortilla withto soften. Fill each tortilla with

4

cup beanscup beans, 1/4

cup corn 3 spinachcup corn, 3 spinachleaves red pepper strips cilantroleaves, red pepper strips, cilantro,

and green onions. Top each tacoand green onions. Top each tacowith 1 Tbs. cheese if using.with 1 Tbs. cheese, if using.PER SERVING TACOS: CAL; G PROT;PER SERVING TACOS: CAL; G PROT;

G TOTAL FAT G SAT FAT; G CARB; MG CHOL; G TOTAL FAT G SAT FAT; G CARB; MG CHOL;

MG SOD; G FIBER; G SUGARS MG SOD; G FIBER; G SUGARS




54/104

Cook a hot filling,line it up withcool toppers, andlet everyone servethemselves.

mix and matchTake advantage of tacos accommodating nature, and make creative use of

leftovers as fillings. Use tortillas to make delicious wraps using the previous

days Asian stir-fry, Moroccan stew, or Greek salad. Buy premade crispy tacoshells (look for varieties with 6 grams of fat or fewer each), frozen vegetables,

and canned beans. If you opt to prepare beans from their dry state, buy them

soon before cooking them; the longer theyre stored, the more simmering it

will take for them to become tender. Cook beans when time is plentiful, and

freeze them in portions, so theyll be handy for inclusion in a fast meal after

a quick thaw in the microwave. When all your filling ingredients are ready,

line them up taco bar style, and let diners make their own custom creations.

minutes

Jamaican Curried Tempeh TacosS E R V E S

Tender, versatile, and fast-cooking

tempeh gives these tacos lots of protein.

1 Tbs. peanut oil

1 small sweet onion, such as Vidalia or

Walla Walla, diced (1 cup)

1 8-oz. pkg. tempeh, cut into

-inch cubes

cup unsweetened pineapple juice

2 Tbs. chopped cilantro

2 tsp. curry powder

1 tsp. grated fresh ginger

1 Tbs. lime juice

1 tsp. grated lime zest 4 6-inch corn tortillas, warmed

cup chopped red bell pepper

cup curly mustard greens,

finely chopped

2 Tbs. chopped peanuts, optional

1. Heat oil in nonstick skillet overmedium-high heat. Add onion, and cook3 to 5 minutes, or until softened. Stir in

tempeh, pineapple juice, cilantro, currypowder, and ginger. Season with salt and

pepper to taste. Cook 5 minutes, or untilliquid evaporates and tempeh starts to

brown, stirring occasionally. Removefrom heat, and stir in lime juice and zest.2. Fill tortillas with tempeh mixture.Add red bell pepper and mustard greens.

Top with peanuts, if using.PER SERVING: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS




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minutes

American Veggie BBQ TacosS E R V E S

The no-cook barbecue sauce topping

these soft tacos requires only a quickstir of the ingredients.

BBQ SAUCE

1 Tbs. ketchup

1 Tbs. vegetarian Worcestershire sauce

tsp. honey

tsp. hot sauce, or more to taste

TACOS

1 Tbs. vegetable oil

1 cup sliced button mushrooms

cup diced green bell pepper

cup shredded carrots 1 cup soy crumbles, such as Lightlife

Gimme Lean

4 6-inch corn or flour tortillas, warmed

2 Tbs. chopped red onion

cup grape tomatoes, halved

cup shredded romaine lettuce

cup shredded Cheddar cheese

1 Tbs. pickle relish, optional

1. To make BBQ Sauce: Combine allingredients in bowl.2. To make Tacos: Heat oil innonstick skillet over medium heat.

Add mushrooms, bell pepper, andcarrots, and cook 3 minutes, or untilvegetables are soft, stirring halfwaythrough. Add soy crumbles and

2 Tbs. BBQ Sauce. Cook 8 minutes,or until soy crumbles are browned.3. Fill tortillas with soy crumble

mixture. Top with red onion,tomatoes, lettuce, cheese, and relish,if using. Serve with BBQ Sauce.PER SERVING: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS




58/104

minutes

ClayudasS E R V E S

Clayudas are a Oaxacan dish similarto pizza, but built on a tortilla base.

1 Tbs. canola oil

1 small white onion, diced (1 cup)

1 clove garlic, minced (1 tsp.)

1 tsp. ground cumin

1 15-oz. can black beans, rinsed

and drained

1 canned chipotle chile in adobo

sauce, drained

tsp. brown sugar

4 8-inch flour tortillas

8 oz. bagged slaw mix cup chopped cilantro

2 Tbs. lime juice

1. Preheat oven to 450F. Heat oil insaucepan over medium-high heat.Add onion, and cook 5 minutes, or

until translucent. Add garlic andcumin, and cook 1 minute more.Place onion mixture in blender withbeans, chipotle chile, brown sugar,

and 3 Tbs. water. Blend until smooth.

Season with salt and pepper.

2. Place 2 tortillas each on 2 bakingsheets. Spread bean mixture ontortillas, and bake 5 to 7 minutes, or

until edges become golden.3. Toss slaw in bowl with cilantro andlime juice. Season with salt andpepper. Top each clayuda with slaw,

and cut into triangles.PER SERVING: CAL; G PROT; G TOTAL FATPER SERVING: CAL; G PROT; G TOTAL FAT


59/104

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60/104

minutes

Grilled Vegetable WrapsM A K E S W R A P S

Save on shopping time: if you

dont happen to have on hand thevegetables listed here, grill upwhatever you find in your crisper.

12 thin asparagus spears, trimmed

1 small red bell pepper, cut into

-inch strips (1 cup)

1 small yellow summer squash or

zucchini, cut into -inch-thick

rounds (1 cup)

1 Tbs. olive oil

1 cup white beans

2 small cloves garlic, minced (1 tsp.)

1 tsp. chile sauce, such as sriracha

4 8-inch whole-grain or regularflour tortillas

12 small whole basil leaves

16 thin slices red onion

2 cups baby arugula leaves

1. Preheat grill or broiler. Tosstogether asparagus, bell pepper,squash, and oil on large baking sheet.

Season with salt and pepper, ifdesired. Grill or broil vegetables 4 to

6 minutes per side, turning once.2. Mash together beans, garlic, andchile sauce in small bowl until

smooth.3. Spread half of bean mixture overeach tortilla. Top each with 3 basilleaves, 1/2cup roasted vegetables,4 onion slices, and 1/2cup arugula.

Fold bottom third of tortillas overvegetables, and roll up tightly. Cutwraps in half on diagonal, and serve.PER WRAP: 8 CAL; G PROT; G TOTAL FAT


8 G FIBER; G SUGARS




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CASARECCIA WITH ZUCCHINIAND FRESH BASIL, p.




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THE BAGS AND BOXES of dried pasta lining the shelves of the

average American pantry attest to noodles status as a staple in our

diets. Serving as the cornerstone of countless meals, noodles are by

nature versatile and quick-cookingsimply boil them, and you have

a hearty base for an endless variety of flavorful toppings. The recipes

that follow showcase the myriad shapes and styles of the ubiquitous

noodleincluding the Japanese favorite, sobadressed up in fresh

takes on traditional sauces, including red, white, pesto, and peanut.

noodles




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FUSILLI BUCATI LUNGHI WITHROASTED RED PEPPER SAUCE, p.




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minutes

Whole-Wheat Spaghetti withSauted Leeks, White Beans,and WalnutsS E R V E S

To shave another 8 minutes off theTo shave another 8 minutes off the

prep time for this recipe, replace theprep time for this recipe, replace thespaghetti with whole-wheat angelspaghetti with whole-wheat angelhair. Vegetable lovers will appreciatehair. Vegetable lovers will appreciatethis recipes generous serving ofthis recipes generous serving of

chunky leek-and-white bean sauce.chunky leek-and-white bean sauce.

1 Tbs. olive oil

3 medium leeks, white and light green

parts chopped (6 cups)

1 medium yellow bell pepper, seeded

and thinly sliced (1 cup)

tsp. red pepper flakes

1 15-oz. can cannellini beans, rinsed

and drained

1 cup low-sodium vegetable broth 3 cloves garlic, minced (1 Tbs.)

12 oz. whole-wheat spaghetti

3 oz. crumbled feta cheese ( cup),

optional

cup chopped toasted walnuts

1. Put large pot of salted waterPut large pot of salted wateron to boil.on to boil.

2. Meanwhile, heat oil in largeMeanwhile, heat oil in largesaucepan over medium-high heat. Addsaucepan over medium-high heat. Add

leeks, bell pepper, and red pepperleeks, bell pepper, and red pepper

flakes; saut 10 minutes, or untilflakes; saut 10 minutes, or until

vegetables begin to brown. Stir invegetables begin to brown. Stir in

beans, broth, and garlic. Reduce heatbeans, broth, and garlic. Reduce heatto low, and simmer 5 minutes. Seasonto low, and simmer 5 minutes. Season

with salt and pepper, if desired.with salt and pepper, if desired.3. When water boils, cook spaghettiWhen water boils, cook spaghetti

according to package directionsaccording to package directionsuntil al dente, about 12 minutes.until al dente, about 12 minutes.Drain. Divide spaghetti amongDrain. Divide spaghetti among6 bowls or plates. Spoon sauce6 bowls or plates. Spoon sauce

over each serving of pasta, andover each serving of pasta, andsprinkle with feta cheese if using)sprinkle with feta cheese (if using)and walnuts.and walnuts.PER SERVING CUP PASTA AND CUP SAUCE:

CAL; G PROT; 8 G TOTAL FAT


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FETTUCCINE WITH THREEHERBPESTO, BLACK KALE, ANDOYSTER MUSHROOMS, p.




67/104


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minutes

Casareccia with Zucchini andFresh BasilS E R V E S

Casareccia look like macaroni that havebeen split open and twisteda shapethats perfect for light sauces. Cookingzucchini in the pasta water speeds up theprocess and cuts down on dirty dishes.

2 cloves garlic, minced

cup low-fat ricotta

8 oz. dry casareccia pasta (2 cups)

4 small zucchini, julienned (4 cups)

cup torn fresh basil

1. Put large pot of salted water onto boil.

2. Meanwhile, whisk together garlicand ricotta in large bowl.

3. When water boils, add pasta, andcook according to package directions;

add zucchini to pasta water 1 minutebefore end of cooking time.4. Drain zucchini and pasta, and addto ricotta mixture. Stir in basil, and

season with salt and pepper, if desired.PER CUP SERVING: CAL; G PROT; G TOTAL FAT


69/104

minutes

Bow Ties with

Broccoli Pesto

S E R V E S

Heres another spring-fresh takeon pesto: broccoli, fresh mint,

parsley, and toasted hazelnuts.

6 Tbs. hazelnuts, plus more for

garnish, optional

2 cups broccoli florets

12 oz. farfalle pasta

1 cups loosely packed parsley leaves

cup plus 2 Tbs. olive oil, plus

more for drizzling, optional

cup mint leaves

4 tsp. lemon juice

1 tsp. grated lemon zest

1 tsp. capers, rinsed and drained,

optional

5 large garlic cloves, peeled

1. Put large pot of salted water onto boil.

2. Meanwhile, toast hazelnutsin skillet 3 to 5 minutes, or until

golden, shaking skillet often. Cool,coarsely chop, and set aside.

3.Add broccoli to boiling water,and cook 2 to 3 minutes, or untiltender. Remove broccoli with

slotted spoon.

4. Transfer farfalle to broccoli

cooking water, and cook according

to package directions.

5. Pulse hazelnuts, broccoli, parsley,

oil, mint, lemon juice and zest, capers(if using), and garlic in food processor

until smooth. Season with salt andpepper, if desired.

6. Drain farfalle well when al dente,reserving 1/4cup cooking water. Toss

farfalle with pesto and reservedcooking water. Garnish with toastedhazelnuts (if using), and drizzle witholive oil (if using).



G FIBER; G SUGARS




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minutes

Linguine in Lemon CreamSauceS E R V E S

With just five ingredients this dish isWith just five ingredients, this dish is

quick and easy to shop for and toquick and easy to shop for and tomake. The classic Italian version callsmake. The classic Italian version callsfor heavy cream. Here light creamfor heavy cream. Here, light creamcheese results in an equally rich taste.cheese results in an equally rich taste.

8 oz. dry linguine

cup light cream cheese

2 Tbs. olive oil

1 lemon, juiced, and 1 Tbs. zest grated

cup chopped parsley

1. Cook linguine according toCook linguine according to

package directions in pot of boilingpackage directions in pot of boilingsalted water.

2. Warm cream cheese oil and 2 Tbs.Warm cream cheese, oil, and 2 Tbs.lemon juice in large saucepan overlemon juice in large saucepan over

low heat.low heat.3. Drain pasta reservingDrain pasta, reserving 1/

2

cupcupcooking water. Stir reserved cookingcooking water. Stir reserved cookingwater into cream cheese mixture.water into cream cheese mixture.Add pasta lemon zest and parsley;Add pasta, lemon zest, and parsley;

toss to coat. Season with salt andtoss to coat. Season with salt andpepper if desired.pepper, if desired.PER CUP SERVING: CAL; G PROT; G TOTALPER CUP SERVING: CAL; G PROT; G TOTAL

FAT G SAT FAT; G CARB; MG CHOL; MGFAT G SAT FAT; G CARB; MG CHOL; MG

SOD; G FIBER; G SUGARSSOD; G FIBER; G SUGARS




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WILD RICE WITHCRANBERRIESAND MINT, p.




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LIVING UP TO THEIR STAFFOFLIFE STATUS, fiber-rich whole grains

make up the lions share of a healthful diet. These nutritional power-

houses anchor every meal, from a creamy bowl of morning oatmeal,

to the crusty flanks of a midday sandwich, to an evening main course

built upon a steaming mound of wild rice. Grains are such an integral

part of vegetarian cuisine that you will find them in many recipes

throughout this issue. However, the three in this chapter pay them

special homage: a hearty tabbouleh ragot, a nutty ginger-spiked

quinoa salad, and a sweet, minty take on wild rice.

grains




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TABBOULEHLENTIL RAGOT, p.




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minutes

Tabbouleh-Lentil RagotS E R V E S

Available in most natural food stores,

coarse bulgur usually takes 20 minutesto cook. For this recipe, a pressure

cooker cuts that time in half. Sincethe acid in the lemon juice quicklydulls parsleys bright color, you mightwant to add lemon juice to individual

portions just before serving.

2 Tbs. olive oil, divided

2 cups coarsely chopped onions

6 cups low-sodium vegetable broth

1 cups brown lentils

cup coarse bulgur tsp. red pepper flakes, optional

12 cloves garlic, pushed through a press

3 cups seeded, finely diced plum tomatoes

(fresh or canned, drained)

1 Tbs. finely chopped fresh mint or

1 tsp. dried mint, plus more to taste

1 tsp. salt or to taste

1 cup loosely packed minced fresh

flat-leaf parsley, plus more to taste

(2 large bunches)

13 Tbs. fresh lemon juice

1. Heat 1 Tbs. oil in pressure cookerover medium-high heat. Cook

onions, stirring frequently, for

2 minutes. Add broth, and stirwell to scrape up any browned bitssticking to bottom of cooker. Add

lentils, bulgur, and red pepper flakes(if using).

2. Lock lid in place, and bring pressurecooker to high pressure over high heat.

Reduce heat just enough to maintainhigh pressure, and cook 10 minutes.Quick-release pressure. Remove lid,tilting it away from you to allow any

excess steam to escape.

3. Stir in garlic, tomatoes, remaining1 Tbs. oil, mint, and salt. Simmer

about 2 minutes. Blend in parsley

and lemon juice. Taste; add moremint, parsley, and lemon juice, ifdesired; and serve.

PER SERVING: CAL; G PROT; G TOTAL FAT


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minutes

Gingery Quinoa SaladS E R V E S

Cooking quinoa in vegetable juiceCooking quinoa in vegetable juiceis a speedy way to infuse it withis a speedy way to infuse it with

gorgeous color subtle flavor andgorgeous color, subtle flavor, anda concentrated boost of vitamin Ca concentrated boost of vitamin Cand beta-carotene.and beta-carotene.

2 tsp. vegetable oil

cup chopped onion

2 Tbs. minced fresh ginger

1 cup quinoa

1 cups beet-carrot or carrot juice

cup chopped almonds (1 oz.)

1 cup frozen peas

1 medium apple, diced

cup unsweetened shredded coconut

1. Heat oil in saucepan; saut onionHeat oil in saucepan; saut onion2 to 3 minutes or until translucent2 to 3 minutes, or until translucent,stirring occasionally.stirring occasionally.2. Stir in ginger quinoa and juiceStir in ginger, quinoa, and juice,and season with salt and pepperand season with salt and pepper,

if desired. Bring to a boil. Coverif desired. Bring to a boil. Cover,reduce heat to medium-low andreduce heat to medium-low, andsimmer 15 to 20 minutes or untilsimmer 15 to 20 minutes, or untilall liquid is absorbed.all liquid is absorbed.

3. Meanwhile toast almonds inMeanwhile, toast almonds in

separate pan over medium heatseparate pan over medium heat

3 to 5 minutes or until fragrant3 to 5 minutes, or until fragrantand beginning to brown stirringand beginning to brown, stirringoften. Cool.often. Cool.

4. Remove quinoa mixture fromRemove quinoa mixture fromheat and scatter peas on top.heat, and scatter peas on top.Cover and let stand 5 minutesCover, and let stand 5 minutes,until peas are warmed through.until peas are warmed through.

5

Stir apple coconut and almondsStir apple, coconut, and almonds

into salad. Serve warm or at roominto salad. Serve warm or at roomtemperature.temperature.PER CUP SERVING: CAL; G PROT; G TOTALPER CUP SERVING: CAL; G PROT; G TOTAL

FAT G SAT FAT; G CARB; MG CHOL; MGFAT G SAT FAT; G CARB; MG CHOL; 8 MG

SOD; G FIBER; G SUGARSSOD; G FIBER; G SUGARS




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78/104

WILD RICE RISSOLES, p. 8




79/104

WHATEVER NAME IT GOES BYburger, fritter, pancake, croquette,

rissolethe patty is one of the original and probably the most

prevalent means to meals in minutes. These rounded cakes of

chopped, grated, minced, or ground ingredients cook up fast, crispy,

and delicious, and can be served between slices of bread or stand

alone to face a fork and knife. On the pages that follow, the humble

patty gets brightened with color, infused with flavor, and enhanced

with a spark of gourmet flairall within the span of 20 to 30 minutes.

patties




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minutes

Jewel-Tone Pancakes withCreamy Yogurt-Dill SauceS E R V E S

Beautiful beet pancakes topped

with dilled yogurt sauce makea great light entre or can be

served as appetizers. The batterwill look loose at first, but aftera few minutes the pancakes willbe sturdy enough to flip.

YOGURTDILL SAUCE

12 oz. plain nonfat Greek yogurt

4 Tbs. chopped fresh dill

4 Tbs. lemon juice

2 small cloves garlic, chopped

tsp. salt tsp. freshly ground

black pepper

PANCAKES

6 medium beets (1 lb.), trimmed

and scrubbed

4 medium carrots (12 oz.)

4 cloves garlic, minced (4 tsp.) tsp. salt

2 large eggs plus 4 large egg whites,

beaten

1. To make Yogurt-Dill Sauce:

Whisk together yogurt, dill, lemonjuice, garlic, salt, and pepper insmall bowl. (Sauce can be madeahead and refrigerated up to 3 days.)

2. To make Pancakes: Preheat oven

to 250F. Coat baking sheet with

cooking spray, and set aside. Shredbeets and carrots in food processorfitted with grating blade, or grate

with box grater. Place beet-carrotmixture in large bowl, and toss

with garlic and salt. Add eggs andegg whites, and mix well.

3. Lightly spray large nonstick skilletwith cooking spray, and heat over

medium-high heat. Drop1

/4cupbeet mixture into skillet, and flatten

slightly to form 3-inch-diameterpancake. Repeat, forming 3 otherPancakes in pan. Cook 4 minutes,or until undersides are golden

brown. Flip Pancakes, and cook3 minutes more. Respray pan,and repeat process with remainingbatter, keeping prepared Pancakeswarm in oven

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Vegetarian Times - Healing Foods Cookbook - Quick & Healthy 2014

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