ADDITIONAL
RECIPES
Red
lentils soften up quickly when cooked, which makes them great for
thickening soups. Tamarind paste has a sweet-sour flavor and can be
found in Indian groceries or high-end supermarkets. |
|
Spicy
Red Lentil Soup
Serves
6
|
1
cup red lentils
1 tsp. salt
1 15-oz. can diced tomatoes
2 Tbs. minced fresh ginger
1 Tbs. vegetable oil
2 cloves garlic, minced (2 tsp.)
1 15-oz. can light, unsweetened coconut milk
1 Tbs. tamarind concentrate or paste, optional
1 Tbs. ground coriander
1 tsp. ground cumin
1 tsp. turmeric powder
1 small jalapeño, stemmed, seeded and minced
1/4 cup chopped cilantro
|
____
Directions
- Combine lentils, salt and 5 cups water in large saucepan. Cover, and
bring to a boil. Reduce heat, and simmer, partially covered, 20 to 25
minutes, or until lentils are tender. Blend lentils with whisk for rustic
texture, or purée in food processor for creamier feel.
- Purée tomatoes and ginger in blender or food processor until smooth.
Set aside.
- Heat oil in large pot over medium heat. Add garlic, and cook 30 seconds,
or until just golden, stirring often. Add tomato mixture, coconut milk,
tamarind if desired, coriander, cumin, turmeric and jalapeño. Simmer 15
minutes, stirring occasionally.
- Stir in lentils, and simmer, partially covered, 20 minutes. Season with
salt and pepper. Sprinkle with cilantro, and serve.
ingredient list
Serves 6
- 1 cup red lentils
- 1 tsp. salt
- 1 15-oz. can diced tomatoes
- 2 Tbs. minced fresh ginger
- 1 Tbs. vegetable oil
- 2 cloves garlic, minced (2 tsp.)
- 1 15-oz. can light, unsweetened coconut milk
- 1 Tbs. tamarind concentrate or paste, optional
- 1 Tbs. ground coriander
- 1 tsp. ground cumin
- 1 tsp. turmeric powder
- 1 small jalapeño, stemmed, seeded and minced
- 1/4 cup chopped cilantro
Nutritional Information
Per SERVING:
Calories |
201 |
Protein |
10g |
Total fat |
7g |
Carbs |
27g |
Cholesterol |
mg |
Sodium |
577mg |
Fiber |
6g |
Sugars |
3g |
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Baked
Potatoes Topped with Spicy Vegetable Stew
Serves
4
The
vegetable stew also makes a great topping over baked sweet potatoes. |
|
|
1
clove garlic, minced
1 Tbs. chili powder
1 tsp. ground cumin
14-oz. can diced tomatoes
1/2 cup vegetable broth or water
19-oz. can black beans, rinsed and drained
1 cup diced yellow squash
1 cup diced zucchini
2 Tbs. chopped fresh cilantro
Salt and freshly ground black pepper to taste
1/2 cup diced carrot
4 large russet potatoes, scrubbed (about 2 1/2 lbs.)
1 Tbs. vegetable oil
1 cup chopped onion
1/2 cup chopped green bell pepper
|
Directions
- Preheat oven to 400°F. Pierce potatoes with tines of fork and bake
until tender, about 1 hour.
- Meanwhile, in large nonstick skillet, heat oil over medium heat. Add
onion, bell pepper, carrot and garlic and cook, stirring often, until
vegetables begin to soften, about 10 minutes. Stir in chili powder and
cumin. Add tomatoes, broth and beans. Reduce heat and simmer, covered, 20
minutes.
- Add yellow squash and zucchini. Cover and simmer until vegetables are
crisp-tender, about 5 minutes. Stir in cilantro and season with salt and
pepper.
- To serve, split baked potatoes and mash their pulp slightly. Spoon
vegetable stew into center.
ingredient list
4 Servings
- 1 clove garlic, minced
- 1 Tbs. chili powder
- 1 tsp. ground cumin
- 14-oz. can diced tomatoes
- 1/2 cup vegetable broth or water
- 19-oz. can black beans, rinsed and drained
- 1 cup diced yellow squash
- 1 cup diced zucchini
- 2 Tbs. chopped fresh cilantro
- Salt and freshly ground black pepper to taste
- 1/2 cup diced carrot
- 4 large russet potatoes, scrubbed (about 2 1/2 lbs.)
- 1 Tbs. vegetable oil
- 1 cup chopped onion
- 1/2 cup chopped green bell pepper
Nutritional Information
Per serving:
Calories |
392 |
Protein |
12g |
Total fat |
6g |
Carbs |
80g |
Cholesterol |
mg |
Sodium |
225mg |
Fiber |
7g |
Sugars |
g |
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Curried
Squash Soup
Serves
6
The
trick to preparing this soup quickly is to cut the vegetables into small
pieces and as thinly as possible. Don’t be intimidated by the unusual
shape and tough skin of butternut squash. It peels easily with a swivel
peeler or sharp serrated knife. If unavailable, substitute peeled sweet
potatoes. Meal Plan: Make this a soup and sandwich night. Prepare some
“BLT” sandwiches with store-bought marinated tempeh strips, romaine
lettuce, beefsteak tomatoes, and toasted multigrain or spelt bread
spread with a little soy mayonnaise. |
|
Curried
Squash Soup
Serves
6
|
5
cups vegetable broth
1 Tbs. olive oil
6 medium cloves garlic, minced
1 1/2 cups diced celery
1 cup diced onion
1/2 cup diced carrot
2 Tbs. curry powder
1 Tbs. minced fresh ginger
1/2 tsp. plus pinch of salt
5 cups peeled, thinly sliced butternut squash (2-inch pieces)
1/4 cup pure maple syrup
1 tsp. cider vinegar
|
Directions
- In small saucepan, bring 3 cups broth to a boil over
high heat.
- Meanwhile, in large, heavy saucepan, heat oil over
medium heat. Add garlic, celery, onion, carrot, curry powder, ginger and
pinch of salt and cook, stirring often, 5 minutes. Increase heat to high
and stir in boiling broth, squash and remaining 1/2 teaspoon salt. Bring
to a boil, cover, reduce heat to medium, and cook 10 minutes.
- Uncover saucepan and stir well with wooden spoon
until squash breaks down easily. Stir in maple syrup and vinegar. Remove
from heat.
- Transfer mixture to blender or food processor in
batches and carefully blend until smooth. Return to saucepan and warm
through, adding as much remaining 2 cups broth as needed. Serve hot.
ingredient list
Serves 6
- 5 cups vegetable broth
- 1 Tbs. olive oil
- 6 medium cloves garlic, minced
- 1 1/2 cups diced celery
- 1 cup diced onion
- 1/2 cup diced carrot
- 2 Tbs. curry powder
- 1 Tbs. minced fresh ginger
- 1/2 tsp. plus pinch of salt
- 5 cups peeled, thinly sliced butternut squash (2-inch pieces)
- 1/4 cup pure maple syrup
- 1 tsp. cider vinegar
Nutritional Information
Per SERVING:
Calories |
222 |
Protein |
5g |
Total fat |
3g |
Carbs |
34g |
Cholesterol |
mg |
Sodium |
374mg |
Fiber |
7g |
Sugars |
g |
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“Sausage”
and Pepper Heroes
Serves
6
2
(14.5-oz.) cans diced tomatoes
1 Tbs. olive oil
1 lb. soy Italian "sausage" links, cut into thirds
1 large onion, quartered and thinly sliced
6 medium bell peppers (3 each green and red, or 2 each green, red and yellow),
cut into long strips
2 medium cloves garlic, minced
3 Tbs. chopped fresh parsley
1 Tbs. chopped fresh oregano or 1/2 tsp. dried
3/4 tsp. salt
1/2 tsp. freshly ground pepper
1/2 tsp. sugar
6 small hero rolls, split
Directions
- Drain tomatoes, reserving 1/2 cup liquid. Set aside.
- In large skillet, heat oil over medium heat. Add "sausage"
pieces and cook, turning often, until golden, about 5 minutes. Add onion
and cook, stirring often, until softened, about 5 minutes. Stir in bell
peppers and garlic. Cover and cook, stirring occasionally, 10 minutes.
- Stir in tomatoes, reserved tomato liquid, parsley, oregano, salt, pepper
and sugar until well combined. Cover and cook until flavors have blended,
about 5 minutes. Spoon into hero rolls and serve open-faced.
ingredient list
6 servings
- 2 (14.5-oz.) cans diced tomatoes
- 1 Tbs. olive oil
- 1 lb. soy Italian "sausage" links, cut into thirds
- 1 large onion, quartered and thinly sliced
- 6 medium bell peppers (3 each green and red, or 2 each green, red and
yellow),
- cut into long strips
- 2 medium cloves garlic, minced
- 3 Tbs. chopped fresh parsley
- 1 Tbs. chopped fresh oregano or 1/2 tsp. dried
- 3/4 tsp. salt
- 1/2 tsp. freshly ground pepper
- 1/2 tsp. sugar
- 6 small hero rolls, split
Nutritional Information
Per serving:
Calories |
456 |
Protein |
15g |
Total fat |
10g |
Carbs |
77g |
Cholesterol |
mg |
Sodium |
161mg |
Fiber |
6g |
Sugars |
g |
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Curried
Vegetable Hash
Serves
4 to 5
This
all-vegetable hash is less bulky that some, but it gets a fair amount of
body from the winter squash. It's an excellent end-of-summer or
early-fall dish, when the last of the fresh corn and first winter
squashes overlap. |
|
Curried
Vegetable Hash
Serves
4 to 5
|
1
1/2 Tbs. vegetable or olive oil
1 large onion, diced
1 bay leaf
1 medium clove garlic, minced
1 Tbs. all-purpose flour
2 tsp. mild curry powder
2 cups peeled, diced winter squash ( 1/2-inch pieces)
2 cups peeled, diced all-purpose potatoes ( 1/2-inch pieces)
1 1/2 cups fresh corn (3 medium ears), or frozen
1 small green bell pepper, chopped
1 1/4 cups low-sodium vegetable broth
1/2 tsp. salt
1 ripe medium tomato, halved, seeded and diced
1 to 2 tsp. chopped fresh basil
1 to 2 tsp. chopped fresh parsley
|
__
Directions
- In large skillet, heat 1 tablespoon oil over medium heat. Add onion and
bay leaf and cook, stirring often, until onion is softened, about 8
minutes. Add remaining 1/2 tablespoon oil, garlic, flour and curry powder
and cook, stirring, 1 minute.
- Stir in squash, potatoes, corn, bell pepper, broth and salt until well
combined. Bring to a boil, stirring occasionally. Cover, reduce heat
slightly and cook until potatoes are barely tender, about 10 minutes.
- Stir in tomato and cook uncovered, stirring occasionally, until most of
the liquid has evaporated and vegetables are tender and coated with
medium-thick gravy, 5 to 6 minutes. Remove from heat and stir in basil and
parsley. Let stand, covered, 5 minutes. Remove bay leaf and serve hot.
ingredient list
4 to 5 servings
- 1 1/2 Tbs. vegetable or olive oil
- 1 large onion, diced
- 1 bay leaf
- 1 medium clove garlic, minced
- 1 Tbs. all-purpose flour
- 2 tsp. mild curry powder
- 2 cups peeled, diced winter squash ( 1/2-inch pieces)
- 2 cups peeled, diced all-purpose potatoes ( 1/2-inch pieces)
- 1 1/2 cups fresh corn (3 medium ears), or frozen
- 1 small green bell pepper, chopped
- 1 1/4 cups low-sodium vegetable broth
- 1/2 tsp. salt
- 1 ripe medium tomato, halved, seeded and diced
- 1 to 2 tsp. chopped fresh basil
- 1 to 2 tsp. chopped fresh parsley
Nutritional Information
Per serving:
Calories |
265 |
Protein |
6g |
Total fat |
7g |
Carbs |
44g |
Cholesterol |
mg |
Sodium |
347mg |
Fiber |
7g |
Sugars |
g |
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Vegetable
Caponata
Serves
6
Caponata,
the traditional Sicilian condiment of eggplant, tomato, and anchovies,
is a dark and mysterious concoction. This makeover is lighter, fresher
in appearance—and vegetarian. With the inclusion of several garden
vegetables, it resembles a ratatouille in both appearance and flavor.
The recipe makes use of the season's final harvest of summer squash,
eggplant, and tomato. Meal Plan: Prepare an arugula and tomato salad,
and toss with a creamy vegan Caesar dressing. Boil some tube-shaped
pasta (rigatoni or ziti are ideal), and top with generous spoonfuls of
warm caponata. |
|
Vegetable
Caponata
Serves
6
|
1
Tbs. olive oil
2 cups diced onions
6 medium cloves garlic, minced
1 tsp. dried oregano
1 tsp. red pepper flakes
1/2 tsp. plus pinch of salt
4 cups diced eggplant
3 cups diced zucchini
1 cup diced red bell pepper
1 cup diced yellow summer squash
1/4 cup low-sodium vegetable broth, plus additional if needed
2 cups halved, seeded and diced tomatoes
1 1/2 cups drained, pitted and minced kalamata olives
1 cup chopped flat-leaf parsley
1/2 cup drained, minced capers
|
Directions
- In large, heavy pot or Dutch oven, heat oil over medium heat. Add
onions, garlic, oregano, pepper flakes and pinch of salt and cook,
stirring occasionally, until onions are softened, about 4 minutes.
- Add eggplant and cook, stirring occasionally, 3 minutes. Stir in
zucchini, bell pepper, squash, broth and remaining 1/2 teaspoon salt. Mix
well. Cover pot with tight-fitting lid and cook until vegetables are
tender, about 10 minutes. After 5 minutes, check that some moisture
remains in pot and vegetables aren’t sticking to bottom. If necessary,
add a little more broth.
- Uncover pot and stir in tomatoes, olives, parsley and capers. Cook
uncovered, stirring occasionally, 2 minutes. Serve hot.
ingredient list
6 servings
- 1 Tbs. olive oil
- 2 cups diced onions
- 6 medium cloves garlic, minced
- 1 tsp. dried oregano
- 1 tsp. red pepper flakes
- 1/2 tsp. plus pinch of salt
- 4 cups diced eggplant
- 3 cups diced zucchini
- 1 cup diced red bell pepper
- 1 cup diced yellow summer squash
- 1/4 cup low-sodium vegetable broth, plus additional if needed
- 2 cups halved, seeded and diced tomatoes
- 1 1/2 cups drained, pitted and minced kalamata olives
- 1 cup chopped flat-leaf parsley
- 1/2 cup drained, minced capers
Nutritional Information
Per serving:
Calories |
148 |
Protein |
4g |
Total fat |
8g |
Carbs |
19g |
Cholesterol |
mg |
Sodium |
595mg |
Fiber |
6g |
Sugars |
g |
___________________________________________________________________________________
Pilaf
with Cilantro and Pine Nuts
Serves
8
By
varying the fresh herbs used in this recipe, you’ll find that this
pilaf is a very versatile side dish. |
|
Pilaf
with Cilantro and Pine Nuts
Serves
8
|
1
Tbs. vegetable oil
1 cup chopped onion
1 1/2 cups basmati rice
Salt and freshly ground black pepper to taste
2 1/2 cups vegetable broth or water, heated to boiling
1/3 cup chopped fresh cilantro or parsley
2 Tbs. pine nuts, toasted
|
Directions
- In large saucepan, heat oil over medium heat. Add onion and cook,
stirring often, until dark golden, about 10 minutes. Add rice and stir to
coat. Season with salt and pepper. Add boiling stock and stir well. Cover
and cook until rice is tender and liquid absorbed, 18 to 20 minutes.
Remove from heat and let stand for 5 minutes, covered.
- Fluff rice with a fork, transfer to serving dish. Sprinkle with chopped
cilantro and pine nuts. Serve warm.
ingredient list
- 8 Servings Dairy-free
- 1 Tbs. vegetable oil
- 1 cup chopped onion
- 1 1/2 cups basmati rice
- Salt and freshly ground black pepper to taste
- 2 1/2 cups vegetable broth or water, heated to boiling
- 1/3 cup chopped fresh cilantro or parsley
- 2 Tbs. pine nuts, toasted
Nutritional Information
Per serving:
Calories |
154 |
Protein |
4g |
Total fat |
4g |
Carbs |
28g |
Cholesterol |
mg |
Sodium |
386mg |
Fiber |
2g |
Sugars |
g |
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South of the Border Couscous Salad
hint
of cumin, a dash of cilantro and a generous helping of black beans give
this take on tabbouleh—a Middle Eastern salad of couscous, cucumbers
and tomatoes—a Mexican twist. |
|
South
of the Border Couscous Salad
Serves
4
|
1/2
tsp. ground cumin
1/2 tsp. salt
1 cup uncooked whole-wheat couscous
1 15-oz. can black beans, drained and rinsed
1 cup fresh or frozen corn kernels
1/2 cup chopped red onion
1/4 cup cilantro, chopped
1 small jalapeño pepper, seeded and diced, optional
3 Tbs. fresh lime juice
2 Tbs. roasted garlic–flavored olive oil
|
Directions
- Combine 1 1/2 cups water, cumin and salt in medium saucepan. Bring to a
boil. Add couscous, stir, and return to a boil. Remove from heat,
cover, and let stand 5 to 10 minutes, or until liquid is absorbed.
Transfer to medium bowl, fluff with fork, and let cool to room
temperature.
- Fold beans, corn, onion, cilantro and jalapeño, if desired, into
couscous. Stir in lime juice and oil. Season to taste with salt and
pepper, and add more lime juice, if desired.
ingredient list
Serves 4
- 1/2 tsp. ground cumin
- 1/2 tsp. salt
- 1 cup uncooked whole-wheat couscous
- 1 15-oz. can black beans, drained and rinsed
- 1 cup fresh or frozen corn kernels
- 1/2 cup chopped red onion
- 1/4 cup cilantro, chopped
- 1 small jalapeño pepper, seeded and diced, optional
- 3 Tbs. fresh lime juice
- 2 Tbs. roasted garlic–flavored olive oil
Nutritional Information
Per SERVING:
Calories |
293 |
Protein |
10g |
Total fat |
8g |
Carbs |
49g |
Cholesterol |
mg |
Sodium |
413mg |
Fiber |
9g |
Sugars |
6g |
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Warm Kale and Potatoes
Fingerlings are thumb-size long white potatoes. Because they are young, they
haven’t had time to convert their sugar fully into starch and consequently
have a crisp, tender texture and very thin skin.
Directions
- Preheat oven to 375 degrees.
- In medium bowl, toss potatoes and onion with 1 tablespoon olive oil.
Spread potato-onion mixture on baking sheet and roast until potatoes are
tender, about 30 minutes. When cool enough to handle, cut potatoes into
bite-size pieces.
- In large skillet, heat remaining 1 tablespoon oil over medium heat. Add
garlic and chile pepper and cook, stirring often, 30 seconds. Add kale,
potatoes and onions. Cover and cook until kale is wilted, 2 to 5 minutes.
Add vinegar, oregano, salt and pepper. Toss thoroughly and serve.
ingredient list
4 Servings
- 3/4 lb. fingerling or small new potatoes
- 1 small onion, coarsely chopped
- 2 Tbs. olive oil, divided
- 2 cloves garlic, minced
- 1 small chile pepper (such as jalapeño), seeded and finely chopped
- 1/2 lb. kale, torn into small pieces
- 2 Tbs. balsamic vinegar
- 1 Tbs. chopped fresh oregano or 1 1/2 tsp. dried
- Salt and freshly ground black pepper to taste
Nutritional Information
Per serving:
Calories |
171 |
Protein |
3g |
Total fat |
7g |
Carbs |
25g |
Cholesterol |
mg |
Sodium |
203mg |
Fiber |
3g |
Sugars |
g |
__________________________________________________________________________________
Very Berry Muffins
A
classic American treat, these whole-grain muffins are tender and moist and
make a wonderful addition to the dinner table bread basket.
Directions
- Preheat oven to 350F. Fill 8 to 10 standard muffin
cups with paper liners or coat with vegetable cooking spray.
- In large bowl, stir together both flours, baking
powder, orange peel, nutmeg and salt. In medium bowl, whisk together
soymilk, syrup, oil and vanilla until combined.
- Add soymilk mixture to flour mixture and stir with
wooden spoon just to moisten ingredients; do not overmix or muffins will
be tough. Gently fold in most of raspberries; reserve a few berries to
sprinkle on top.
- Spoon batter into prepared muffin cups, filling
almost to rim. Sprinkle with reserved berries. Fill any empty muffin cups
halfway with water (this creates steam for moister muffins and also helps
prevent pan from warping).
- Bake until muffin tops are just firm and golden
brown, 20 to 25 minutes. Let cool in cups 5 minutes, then transfer to wire
rack to cool completely.
ingredient list
Makes 8 to 10 muffins
- 1 cup whole-wheat pastry flour
- 1 cup all-purpose flour
- 1 Tbs. baking powder
- 2 tsp. grated orange peel
- 1/2 tsp. ground nutmeg or mace
- 1/4 tsp. salt
- 2/3 cup soymilk
- 1/2 cup brown rice malt syrup or pure maple syrup
- 1/4 cup vegetable oil
- 1 tsp. vanilla extract
- 1 cup fresh raspberries
Nutritional Information
Per MUFFIN:
Calories |
240 |
Protein |
5g |
Total fat |
8g |
Carbs |
40g |
Cholesterol |
mg |
Sodium |
83mg |
Fiber |
4g |
Sugars |
g |
___________________________________________________________________________________
White Bean, Greens and Tomato Gratin
To make bread crumbs, whirl two or three slices of day-old French bread in a
food processor or blender to fine crumbs.
Directions
- Preheat oven to 350°F. Grease 9-inch round or 10-inch oval gratin or
baking dish. Remove tough stems from greens and rinse well. Stack greens
and cut into thin strips.
- In Dutch oven, heat oil over medium-high heat. Add garlic and stir 30
seconds. Add greens and cook until tender, tossing often, about 7 minutes.
Remove from heat. Add beans, tomatoes, broth, thyme and salt and mix well.
Spoon into prepared gratin dish, spreading evenly.
- Topping: In small bowl, mix all ingredients. Sprinkle evenly over top of
greens mixture. Bake until hot, about 40 minutes.
ingredient list
4 servings
- 1 large bunch leafy greens, such as chard, kale or beet greens, or a
mixture (about 1 3/4 lbs.)
- 2 Tbs. olive oil
- 2 medium cloves garlic, finely chopped
- 2 cups cooked or canned white beans, rinsed and drained if canned
- 2 medium tomatoes, peeled, seeded and chopped
- 1/2 cup vegetable broth
- 1/2 tsp. dried thyme
- 1/2 tsp. salt
Topping
- 1 cup fresh bread crumbs
- 3 Tbs. olive oil
- 1/8 tsp. salt
Nutritional Information
Per serving:
Calories |
437 |
Protein |
16g |
Total fat |
19g |
Carbs |
50g |
Cholesterol |
mg |
Sodium |
26mg |
Fiber |
10g |
Sugars |
g |
__________________________________________________________________________________
Vegetable Pan Bagnat
Pan
bagnat is a niçoise sandwich found in the south of
France
. It’s pressed with a weight and refrigerated to allow the juices to
“bathe the bread,” which is the literal translation of the term. This
delicious vegetable version is a snap to make, using a few staples from the
no-cook pantry.
Directions
- Halve
bread horizontally, using serrated knife. Starting 1/2-inch from edges,
remove about 1 inch soft bread from center of each half, making hollows
for filling; lightly brush cut surfaces with 2 Tbs. oil, and rub with
garlic clove.
- Squeeze
garlic clove through press into bowl; add remaining 2 Tbs. oil, tamari and
mustard, and whisk to blend. Pare zucchini lengthwise with vegetable
peeler into paper-thin slices, omitting seedy center. Cut mushrooms on
diagonal into wide paper-thin slices. Add zucchini and mushrooms to
dressing; toss. Marinate 10 minutes; drain, reserving any dressing.
- To
assemble sandwich, spread bread hollows with hummus. Over bottom half of
bread, layer zucchini slices, half the peppers, mushroom slices, arugula,
tomato slices and remaining peppers; grind on black pepper to taste, and
replace bread top. Wrap tightly with plastic wrap; place on large plate
and top with heavy pot lid. Refrigerate at least 4 hours or up to 24
hours. When ready to serve, unwrap and cut into 6 wedges.
ingredient list
SERVES 6
- 1 8-inch round loaf of crusty bread, preferably with rosemary
- 1/4 cup extra virgin olive oil
- 1 large clove garlic
- 2 Tbs. low-sodium tamari soy sauce
- 1/2 tsp. Dijon mustard
- 1 6-oz. zucchini, ends trimmed
- 3 4-inch portobello mushroom caps, gills removed
- 1 8-oz. pkg. tomato-and-basil hummus, or as desired
- 3 whole roasted red bell peppers or 1 12-oz. jar, drained
- 1 packed cup baby arugula leaves
- 1 large ripe yellow or red heirloom tomato, thinly sliced
- Freshly ground black pepper to taste
Nutritional Information
Per SERVING:
Calories |
310 |
Protein |
9g |
Total fat |
17g |
Carbs |
33g |
Cholesterol |
mg |
Sodium |
660mg |
Fiber |
6g |
Sugars |
4g |
___________________________________________________________________________________
Fudge Pudding with Strawberry-Kiwi Topping
Baking intensifies the texture of this dessert, and chilling overnight will
optimize the flavors.
Directions
- Preheat oven to 350F.
- Heat apple juice, strawberries and lime juice in saucepan over medium
heat for 3 minutes, stirring frequently. When mixture boils, reduce heat
to low. Combine cornstarch and water in bowl, and add to strawberries.
Heat 3 minutes, stirring occasionally. Set aside to cool.
- Place tofu in food processor, and process until smooth. Add banana,
lemon juice and evaporated cane juice. Blend until smooth.
- Place cocoa in mixing bowl, and set aside. Heat rice syrup in microwave
for 60 seconds or in small saucepan over medium heat for 2 minutes. Whisk
hot syrup into cocoa until smooth. Scrape chocolate-rice syrup mixture
into tofu mixture, add vanilla and blend thoroughly. Pour into 2-quart,
ovenproof baking dish, and cover with single layer of sliced kiwi. Top
with reserved strawberry mixture.
- Bake uncovered 25 to 30 minutes. Remove from oven, cool for 20 minutes,
cover and refrigerate overnight. Serve chilled.
ingredient list
Serves 8
- 1 cup frozen apple juice concentrate, thawed
- 1 1/2 cups diced fresh strawberries
- 1 Tbs. lime juice
- 2 Tbs. cornstarch
- 2 Tbs. cold water
- 1 12.3-oz. pkg. lite silken tofu
- 1 medium-sized banana, peeled and sliced
- 1 Tbs. lemon juice
- 1 cup evaporated cane juice
- 1/2 cup cocoa powder
- 2/3 cup brown rice syrup
- 1 Tbs. pure vanilla extract
- 2 kiwi fruit, peeled and sliced
Nutritional Information
Per Serving:
Calories |
282 |
Protein |
6g |
Total fat |
1g |
Carbs |
70g |
Cholesterol |
mg |
Sodium |
76mg |
Fiber |
2g |
Sugars |
53g |
___________________________________________________________________________________
Southwestern Tofu Scramble
Ground turmeric gives this egg-free scramble a golden hue. Leftovers (if
any) make a great sandwich filling.
Directions
- Heat large nonstick skillet over medium heat and coat with cooking
spray. Add bell pepper and carrot, and cook 7 minutes, or until just
tender. Stir in green onions, garlic, cumin and turmeric, and cook 1
minute more. Add tofu and hot sauce, and cook 5 minutes, or until heated
through and all liquid has cooked off. Stir in cilantro, and serve with
salsa.
ingredient list
Serves 6
- 1 medium red bell pepper, diced (about 1 cup)
- 1 small carrot, diced (about 1/2 cup)
- 4 green onions, chopped (about 1/2 cup)
- 1 clove garlic, minced (about 1 tsp.)
- 1/2 tsp. ground cumin
- 1/4 tsp. ground turmeric
- 1 14-oz. pkg. medium tofu, drained and crumbled
- 1/2 tsp. hot sauce
- 2 Tbs. chopped cilantro
- salsa, for garnish
Nutritional Information
Per SERVING:
Calories |
113 |
Protein |
11g |
Total fat |
6g |
Carbs |
6g |
Cholesterol |
0mg |
Sodium |
32mg |
Fiber |
3g |
Sugars |
2g |
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Toasted Almond Rice Pudding
For best flavor and texture, be sure this pudding is thoroughly chilled
before serving. If you like cinnamon, sprinkle a generous amount on top.
Directions
- Preheat oven to 350F. Spread almonds on baking sheet and bake until
golden, about 8 minutes. Remove from oven; set aside to cool.
- In medium saucepan, bring 1 cup water and salt to a boil over high heat.
Add rice, reduce heat to low, cover and simmer until water is absorbed and
rice is tender, 16 to 20 minutes, depending on type of rice.
- Meanwhile, chop 1/4 cup toasted almonds and set aside for garnish. In
blender, combine remaining 1 cup toasted almonds and 1 cup water. Blend
until mixture is smooth, 1 to 2 minutes. Add 1 3/4 cups water and blend
until smooth, about 1 minute.
- Strain almond “milk” through cheesecloth into cooked rice in
saucepan, squeezing out as much liquid as possible. (Or, strain “milk”
through fine-mesh sieve several times before adding to rice.)
- If using vanilla bean, scrape seeds into rice mixture with tip of knife
then add bean, or stir in vanilla extract. Stir in maple syrup, return to
a simmer and cook uncovered, stirring occasionally, until thickened
slightly, about 8 minutes. Remove from heat; cool slightly. Transfer
pudding to a bowl, removing vanilla bean if using. Cover and refrigerate
overnight.
- To serve, spoon rice pudding into dessert dishes, sprinkle with reserved
almonds and garnish with strawberries and mint sprigs.
ingredient list
Serves 8
- 1 1/4 cups blanched slivered almonds (5 oz.)
- 1/4 tsp. salt
- 1/2 cup uncooked rice (such as arborio, basmati or jasmine)
- 1 vanilla bean, split lengthwise, or 2 tsp. vanilla extract
- 1/4 cup plus 1 Tbs. maple syrup or 1/4 cup plus 2 Tbs. maple sugar
- Fresh strawberries and mint sprigs for garnish
Nutritional Information
Per SERVING:
Calories |
190 |
Protein |
5g |
Total fat |
11g |
Carbs |
19g |
Cholesterol |
mg |
Sodium |
70mg |
Fiber |
3g |
Sugars |
3g |
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Mediterranean Grain Salad
Crisp bell peppers, red onion and tangy kalamata olives add texture and
color to this refreshing salad.
Directions
- Cook quinoa according to packagedirections. Meanwhile, make dressing: In
small bowl, whisk together vinegar, oil and garlic. Season to taste with
salt and pepper. Set aside.
- In large bowl, combine peppers, cucumber, olives, onion and parsley. Mix
well. Add dressing and toss to coat. Add quinoa, stir gently but
thoroughly to combine. Serve warm or at room temperature.
ingredient list
4 servings
- 1 cup quinoa
- 1/3 cup red wine vinegar
- 2 tsp. olive oil
- 1 medium clove garlic, minced
- 1 medium red bell pepper, chopped
- 1 medium yellow bell pepper, chopped
- 1/2 cup chopped cucumber
- 1/4 cup sliced kalamata or other good-quality black olives
- 1/4 cup chopped red onion
- 1/4 cup chopped fresh parsley
Nutritional Information
Per Per serving:
Calories |
220 |
Protein |
7g |
Total fat |
6g |
Carbs |
38g |
Cholesterol |
mg |
Sodium |
85mg |
Fiber |
4g |
Sugars |
g |
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Herbed Pea Salad in Lettuce Cups
30 minutes or fewer
Small butter lettuce leaves
are used as edible mini serving bowls for a delicate salad of spring peas
and fresh herbs. Recipe from Gisele Perez, Small Pleasures Catering,
Los Angeles
.
Directions
- To make Vinaigrette: Whisk together all ingredients except oil in medium
bowl. Slowly whisk in oil. Season to taste with salt and white pepper.
- To make Lettuce Cups: Preheat oven to 325F. Spread almonds on baking
sheet and toast 5 to 10 minutes, or until golden.
- Toss peas, dill and toasted almonds with 9 Tbs. vinaigrette in small
bowl.
- Place large spoonful of pea salad in center of each butter lettuce leaf
or “cup.” Drizzle each cup with 1 tsp. vinaigrette. Set on serving
tray and serve immediately, or cover with damp paper towels until ready to
serve.
ingredient list
Serves 10 (makes 30 lettuce cups)
- Creamy Lemon Vinaigrette
- 1/4 cup lemon juice
- 1/4 cup soy mayonnaise
- 2 Tbs. white wine vinegar
- 1 Tbs. lemon zest
- 1 Tbs. minced shallots, optional
- 1 tsp. Dijon mustard
- 3/4 cup canola oil
-
- Lettuce Cups
- 6 Tbs. slivered almonds
- 2 cups frozen petite peas, thawed
- 1/2 cup chopped fresh dill
- 30 small inner leaves of butter lettuce, 2 to 3 inches wide each (about
3 heads lettuce)
Nutritional Information
Per LETTUCE CUP:
Calories |
69 |
Protein |
1g |
Total fat |
6g |
Carbs |
2g |
Cholesterol |
mg |
Sodium |
29mg |
Fiber |
1g |
Sugars |
1g |
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