Here are today's six vegetarian recipes. Enjoy!
BLACK FOREST YOGURT
This, as well as the Roasted Grape recipe, comes from the October 2015 issue of Runner's World, page 52. The article, “Greek Currency,” by Matthew Kadey, M.S., R.D., starts off, “Savory or sweet mix-ins punch up the nutritional profile of Greek yogurt. Use 3/4 cup plain, preferably low-fat.”
This one begins, “The antioxidant payload from dark chocolate and cherries in this dessert bowl may help lessen oxidative damage caused by high-intensity exercise.”
To view this and the next recipe online, click here.
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1 ounce melted dark chocolate
1/2 cup pitted, halved cherries
Sprinkle of unsweetened coconut flakes
Instructions
Stir melted dark chocolate into yogurt. Top with cherries and coconut flakes.
Nutrition Information: Calories per serving: 357; Carbs: 37 g; Fiber: 4 g; Protein: 17 g; Total fat: 16 g; Saturated fat: 11 g; Sodium: 64 mg
ROASTED GRAPE YOGURT
This recipe begins, “Roasting boosts grapes' natural sweetness. One study found that nutrient-dense almonds could help improve muscular endurance.”
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1 teaspoon honey
3/4 cup roasted grapes
2 tablespoons chopped almonds
1 teaspoon minced fresh rosemary
Instructions
Stir honey into yogurt. Top with roasted grapes, almonds, and rosemary.
Nutrition Information: Calories per serving: 292; Carbs: 33 g; Fiber: 3 g; Protein: 18 g; Total fat: 12 g; Saturated fat: 3 g; Sodium: 131 mg
GREEN BEANS AND NEW POTATOES WITH MINT PESTO
This also comes from the July 2006 issue of Vegetarian Times, and begins, “Mint, parsley and fresh ginger give this warm salad an unusual twist, while using both wax and green beans and different potato varieties adds contrasting colors that make the salad “pop” on the plate. “ Serves 8.
To view this online, click here.
2 Tbs. chopped walnuts
1 cup packed fresh mint leaves
1/2 cup packed fresh parsley leaves
1/3 cup olive oil
1 Tbs. chopped fresh ginger
1 Tbs. fresh lemon juice
1 clove garlic, minced (about 1 tsp.)
1/4 tsp. sugar
1/2 tsp. salt
1 1/4 lb. new potatoes, scrubbed and halved
1 lb. green beans, or 1/2 lb. green beans and 1/2 lb. wax beans, trimmed
Toast walnuts in small skillet 4 to 5 minutes over medium heat, or until nuts are fragrant, shaking pan frequently. Cool.
Purée walnuts, mint, parsley, oil, ginger, lemon juice, garlic, sugar and salt in food processor or blender until smooth, stopping to scrape down sides of bowl once or twice. Transfer to bowl. Press plastic wrap onto surface of pesto to keep from turning brown, and let stand at room temperature for 1/2 hour, or up to 3 hours.
Bring large pot of salted water to a boil. Add potatoes and cook 8 minutes. Add beans, and simmer4 to 5 minutes more, or until vegetables are tender. Drain.
Transfer vegetables to large bowl, and toss with pesto. Serve warm or at room temperature.
nutritional information Per SERVING: Calories: 174; Protein: 3 g; Total Fat: 10 g; Saturated Fat: 1 g; Carbohydrates: 18 g; Sodium: 231 mg; Fiber: 4 g; Sugar: 1 g; Vegan
PASTA WITH FRESH TOMATO SAUCE AND RICOTTA
This comes from David Tanis in The New York Times Cooking e-newsletter. David wrote, “This wonderful pasta is made with nothing more than fresh tomato sauce and good ricotta, plus a little pecorino. It’s most delicious if you keep the pasta quite al dente; use just enough sauce, no more; give it a good pinch of crushed red pepper; and season it with enough salt of course. For the best results, use good quality imported noodles made from hard Durum wheat.” Time: 30 minutes; makes 4 to 6 servings.
To view this online, click here.
Ingredients
1 pound dried pasta, such as farfalle or penne
Salt and pepper
2 tablespoons butter, softened
Crushed red pepper (optional)
2 1/2 cups Quick Fresh Tomato Sauce, warm (see recipe, which follows)
6 ounces ultra-fresh ricotta, at room temperature
Grated pecorino
Basil leaves, for garnish
Preparation
Cook the pasta in a large pot of well-salted water, making sure to keep it quite al dente.
Put butter in a wide deep skillet over medium heat. Add drained pasta to the pan and season with salt, pepper and crushed red pepper, if using.
Add tomato sauce gradually and stir to coat pasta, using only enough sauce for a light coating (you may not need the entire 2 1/2 cups).
Transfer pasta to a warm serving bowl and dot top with spoonfuls of ricotta. Sprinkle lightly with pecorino and garnish with a few torn basil leaves.
QUICK FRESH TOMATO SAUCE
This also comes from David Tanis in The New York Times Cooking e-newsletter. David wrote, “In August and September, when tomatoes are at their ripest, make a batch of fresh tomato sauce. At the market, look for the cracked, slightly bruised tomatoes sold at a discount. The flesh of the tomato should be dense, sweet and blood red. This makes a very fresh- and bright-tasting sauce in a manageable small batch. Take advantage of good tasty tomatoes and fill a few zip-top bags for the freezer.” Time: 30 minutes; makes about 2 1/ 2 cups.
To view this online, click here.
Ingredients
5 pounds tomatoes
3/4 teaspoon salt
2 tablespoons olive oil
1 tablespoon tomato paste
1 garlic clove, halved
1 basil sprig
1 bay leaf
Preparation
Cut tomatoes in half horizontally. Squeeze out the seeds and discard, if you wish. Press the cut side of tomato against the large holes of a box grater and grate tomato flesh into a bowl. Discard skins. You should have about 4 cups.
Put tomato pulp in a low wide saucepan over high heat. Add salt, olive oil, tomato paste, garlic, basil and bay leaf. Bring to a boil, then lower heat to a brisk simmer.
Reduce the sauce by almost half, stirring occasionally, to produce about 2 1/2 cups medium-thick sauce, 10 to 15 minutes. Taste and adjust salt. It will keep up to 5 days in the refrigerator or may be frozen.
SMOKY RIBOLLITA WITH ORCA BEANS
This is from the November 2015 issue of Vegetarian Times, page 68, and begins, “The black-and-white colors of Orca beans have clearly been an inspiration to cooks and gardeners. In addition to the whale-reference name, the legumes are also called vaquero (which means cowboy in Spanish) and calypso beans. Creamy and starchy, Orca beans work well in hearty soups and stews. (If you can’t find Orcas, you can use cranberry beans as a substitute.)” Serves 8.
To view this online, click here.
2 1/2 tsp. olive oil
1 medium onion, chopped (1 1/2 cups)
1 large carrot, chopped (3/4 cup)
1 celery stalk, chopped (1/2 cup)
2 1/2 tsp. dried Italian seasoning
3 cups chopped savoy cabbage or kale (7 oz.)
3 cups chopped Swiss chard (12 oz.)
2 cups chopped plum tomatoes
4 cups low-sodium vegetable broth
2 cups cooked Orca beans, 2 cups cooking liquid reserved
5 cloves garlic, minced (5 tsp.)
1 chipotle chile in adobo sauce, minced
2 cups rustic Italian bread cubes
1/2 cup grated Parmesan or Romano cheese, optional
Heat oil in large pot or Dutch oven over medium heat. Add onion; sauté 8 minutes, or until soft and translucent. Add carrot, celery, and Italian seasoning; sauté 5 minutes, or until celery is softened. Stir in cabbage, Swiss chard and tomatoes; cook 15 minutes, or until cabbage and chard have wilted. Stir in broth, beans with reserved cooking liquid, garlic, and chipotle chile. Bring mixture to a boil, reduce heat to medium-low, and simmer 20 minutes, or until vegetables are tender.
Add bread cubes to soup, gently stir, and cook 5 minutes more, or until bread is soaked. Season with salt and pepper, if desired. Serve sprinkled with cheese (if using). If making the soup ahead, reserve bread to add at the time of reheating, just before serving.
nutritional information Per Per 1 1/2-cup serving: Calories: 156; Protein: 7 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 29 g; Cholesterol: 0 mg; Sodium: 276 mg; Fiber: 10 g; Sugar: 6 g
