Here are six vegetarian recipes to take you into the weekend. Enjoy!
LEMONY MINTED ASPARAGUS WITH SAFFRON RICE
This is from the April/May 2012 issue of Vegetarian Times, page 30. It begins, “With fresh mint and lemon zest accenting asparagus spears, this stir-fry captures the brightness of spring. If you can’t find toasted sliced almonds, toast your own for 3 to 5 minutes in a 300°F oven.” Serves 6 in 30 minutes or less.
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1 1/2 cups white rice
3 cups low-sodium vegetable broth
1 pinch saffron threads
1 Tbs. vegetable oil
9 green onions, sliced into
1/4-inch lengths (2/3 cup)
1–2 small fresh red chiles, thinly sliced (1 Tbs.)
2 cloves garlic, thinly sliced
1 1/2 lb. asparagus spears, cut diagonally into 1-inch lengths (3 1/2 cups)
1/2 cup toasted sliced almonds
1/4 cup sliced mint leaves
2 lemons, cut into wedges, for garnish
Combine rice and broth in large saucepan, and crumble in saffron threads. Bring to a boil. Reduce heat to medium-low, cover, and simmer 20 minutes. Remove from heat, and let stand, covered, 5 minutes.
Meanwhile, heat wok over high heat, until water droplets evaporate within 1 second. Add oil, swirl to coat pan, then add green onions, chiles, and garlic; stir-fry 1 to 2 minutes, or until onions turn bright green and soften. Add asparagus, and stir-fry 2 minutes more, or until asparagus is bright green and tender. Remove from heat, stir in almonds and mint, and season with salt and pepper, if desired.
Fluff rice, and spoon onto serving plate. Top with asparagus mixture. Garnish with lemon wedges.
nutritional information Per 1 1/2-cup serving: Calories: 276; Protein: 7 g; Total Fat: 7 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 81 mg; Fiber: 3 g; Sugar: 3 g; Vegan; Gluten-Free
AVOCADO-SPINACH PANINI
This is from the July/August 2011 issue of Vegetarian Times, page 36. It begins, “Smoked sun-dried tomatoes give this sandwich a meaty taste and texture.” Serves 4 in 30 minutes or less.
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2 avocados, halved and thinly sliced
1/3 cup julienned, smoked sun-dried tomatoes (1 oz.)
2 Tbs. diced red onion
2 cups lightly packed baby spinach
4 4-oz. ciabatta rolls, split in half
Layer avocado slices, tomatoes, onion, and 1/2 cup spinach on each roll. Spray panini with cooking spray.
Coat skillet or grill pan with cooking spray, and heat over medium heat. Place panini in pan; weight with smaller-diameter saucepan weighted with 1 or 2 cans. Cook 2 minutes, remove weight, flip panini, replace weight, and cook 1 1/2 to 2 minutes more. (Or cook 4 minutes in panini maker.)
nutritional information Per Sandwich: Calories: 390; Protein: 12 g; Total Fat: 13 g; Saturated Fat: 2 g; Carbohydrates: 65 g; Cholesterol: 0 mg; Sodium: 528 mg; Fiber: 8 g; Sugar: 3 g; Vegan
BAKED RISOTTO WITH WINTER SQUASH
This comes from David Tanis in The New York Times Cooking e-newsletter. David wrote, “This is not a classic stirred risotto, in which broth is added little by little, requiring the cook to stir and stir. Instead, the rice is tossed with squash and cheese then baked under a layer of bread crumbs until fragrant and browned on top. Welcome as a hearty meatless main course, it may also be served alongside a roasted chicken. Use any kind of hard winter squash, such as butternut, kabocha or Hubbard.” Time: 1 hour; Makes 6 to 8 servings.
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Ingredients
1/2 pound winter squash
1 pound Carnaroli or Arborio rice
4 tablespoons butter, plus 2 tablespoons for greasing dish
1 medium onion, diced, about 1 cup
1 medium leek, white and tender green part, diced, about 1 cup
Pinch of saffron (optional)
Salt and pepper
3 cups squash broth (see note) or chicken broth, hot
8 ounces Gruyère or Fontina, grated, about 2 loosely packed cups
1 cup fresh ricotta
4 ounces Parmesan, grated, about 3/4 cup
2 teaspoons lemon zest
1 cup coarse dry bread crumbs
3 tablespoons chopped parsley
Preparation
Peel squash and cut into very thin slices, 1/16-inch thick. Then cut slices into flat 2-inch squares. (Reserve the scraps, including peels, to make squash stock if desired.)
Bring a large pot of salted water to a boil. Add rice and let simmer for 8 minutes so it is parcooked, with the grains still hard in the center. Drain rice in a colander, rinse with cold water, then spread on a baking sheet to cool. Heat oven to 375 degrees.
In a Dutch oven, melt 4 tablespoons butter over medium heat. Add onion and cook, stirring, until softened, about 5 minutes. Add leek and saffron, if using, and stir to coat. When leek is softened but still green, after 2 minutes, add squash, stir to coat and turn off heat. Season well with salt and pepper.
Add parcooked rice, hot broth, Gruyère, ricotta, Parmesan and lemon zest, mixing gently with a wooden spoon. Pour rice mixture into a buttered 3-quart baking dish.
Sprinkle top with bread crumbs, pressing down to smooth surface. Bake for 20 to 25 minutes. Tent with foil if necessary. Garnish with parsley just before serving.
LOW-FAT VEGAN EGGPLANT LASAGNA
This comes from Jolinda Hackett, About.com's Vegetarian food expert. She writes, "A wonderful vegetarian lasagna recipe full of healthy spinach and eggplant. This vegetarian and vegan lasagna recipe uses no cheese, making it both vegan and dairy-free, as well as much lower in fat than a traditional lasagna." Serves 6.
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Ingredients
1 tbsp olive oil
1 clove garlic, minced
1 medium eggplant, diced
2 10 ounce packages frozen chopped spinach, defrosted
1 64 ounce jar pre-made tomato sauce
1 pound lasagna noodles
Preparation
Preheat the oven to 375 degrees.
Heat the olive oil in a medium frying pan over medium heat. Sautee the garlic for two minutes, then add the eggplant and stir. Cover the frying pan and cook until the eggplant is just tender, about 5 to 7 minutes.
Cover the bottom of a 9x12 inch baking pan with 2 cups of the tomato sauce, then cover the tomato sauce with 4 or 5 uncooked noodles. Cover this with a thin layer of sauce, then add the cooked eggplant and another thin layer of sauce. Add another layer of noodles followed by a thing layer of sauce, then the spinach and another thin layer of sauce. Add the remaining noodles and sauce.
Cover tightly with foil and bake for 45-50 minutes. Noodles are cooked when they can be pierced with a fork.
Makes six servings of eggplant and spinach lasagna. Reprinted with permission from The Compassionate Cook Cookbook.
Nutritional information, per serving: Calories: 347, Calories from Fat: 41; % Daily Value: Total Fat: 4.6g, 7%, Total Carbohydrates: 65.8g, 22%, Dietary Fiber: 9.2g, 37%, Protein: 16.3g, Vitamin A 199%, Vitamin C 83%, Calcium 14%, Iron 32%
VEGETARIAN TACO SOUP IN THE CROCKPOT
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “I love Mexican food. Or, perhaps it's more accurate to say I love Mexican-American food. Or rather, I love both! This vegetarian taco soup recipe isn't going to win any awards of authenticity, but it's quick to prepare (you really just dump everything in the crockpot), easy, high-protein, nearly fat-free, and deliciously satisfying. Plus, it's a great vegetarian and vegan option for families on a budget. Keep it vegan by omitting the optional cheese and sour cream toppings, or use dairy-free and vegan substitutes.” Prep Time: 5 minutes; Cook Time: 480 minutes (8 hours); Total Time: 485 minutes; Yield: 6 servings as a main dish
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Ingredients
1 can corn kernels, drained
1 can kidney beans or navy beans, drained
1 can pinto beans, drained
1 can black beans, drained
1 7-ounce can green chiles (optional - you may want to omit this if you're cooking for kids)
1 14-ounce can stewed tomatoes (Mexican-style is best, if you can find it) - do not drain
1 package taco seasoning mix
1/4 tsp cumin
3/4 tsp onion powder
1/2 teaspoon salt
1/2 tsp garlic powder
Optional garnishes:
tortilla chips or corn chips
grated cheese
chopped green onions
fresh chopped cilantro
Preparation
Cook on low crockpot setting for 8-10 hours.
If you're in a hurry, you can also set this on high in the crockpot for 3 hours.
Top each bowl of soup with optional garnishes to serve: cheese, a dollop of sour cream, some tortilla chips or corn chips and fresh chopped cilantro or green onions.
This is a thicker soup, similar to a stew. To thin it out, you can add a little vegetable broth or soy milk, if you like.
VEGETARIAN LASAGNA
I’d been making lasagna for years, using a favorite cookbook. One time, my oldest son took the same recipe, and replaced the meat with eggplant. His came out tasting better than when I made it.
I tried recreating the eggplant version, but it never quite came out the same. So, I ended up changing the recipe drastically, changing ingredients and amounts. The funny thing is that, while I use one or two packages of tofu crumbles instead of meat, it tastes enough like meat to fool several non-vegetarians. One person, after eating this, even looked at me aghast, asking, “What are you, some kind of vegetarian?” Never heard from him again.
Tomato sauce:
2 – 3 onions, chopped
3 – 5 cloves garlic, minced
28 oz. can tomatoes
2 – 8 oz. cans tomato sauce
2 – 6 oz. cans tomato paste
2 T oil
1 T oregano
1 tsp. basil
1 tsp. thyme
1 tsp. dill
1 tsp. anise
1 or 2 – 10 oz. package tofu crumbles
Brown onions & garlic in oil. Add remaining ingredients, stir well, simmer for 1 hour. While sauce is cooking, in a separate pot, cook 16 oz. lasagna noodles & make cheese layer.
Cheese layer:
2 C sour cream
2 C cottage cheese
2 eggs
4 C mozzarella, grated
2 C cheddar cheese, grated
1 C Parmesan cheese
Mix ingredients together in large bowl.
Assemble:
Preheat oven to 350 degrees. In 9” X 13” pan, place half the cooked lasagna noodles length-wise. Top with half the cheese mixture, then half the tomato sauce. Repeat. Bake at 350 degrees for 30-35 minutes. Let cool a few minutes before cutting, as it tends to be a little runny when it first comes out of the oven. Serve with a salad and a loaf of hot Italian bread. Very yummy.
