It's Monday, time to get the week started. Here are six yummy vegetarian recipes to help you through the day, including a Vegetarian Reuben Sandwich and Sheet-Pan Teriyaki Tofu with Carrots & Broccoli. Enjoy!
VEGETARIAN TAMALE PIE
This yumminess is from Melissa Clark in The New York Times cooking enewsletter. This recipe begins, "Not to be confused with a Latin American tamale, tamale pie is a comforting retro casserole made from ground beef chili that is topped with cornbread batter and then baked. This vegetarian version relies on vegetables and beans instead of meat. Fresh green chiles and onions are broiled until charred to deepen their flavor, then puréed with tomatoes to make a complex sauce for the beans. The cornbread topping — crisp at the surface, tender underneath — gets an optional handful of Cheddar folded into the mix for added verve. Serve this one-pot meal on its own or with a creamy dollop of sour cream or yogurt on the side."
Time: 1 hour; Yield: 6 to 8 servings
This was featured in "A Vegetarian Update for Old-School Tamale Pie", and can be viewed online at https://cooking.nytimes.com/recipes/1023880-vegetarian-tamale-pie.
Ingredients
For the Chili
1 large red or white onion, halved
2 jalapeños, halved lengthwise and seeded (if desired)
1 poblano or green bell pepper, sliced in half lengthwise, seeds removed
2 tablespoons extra-virgin olive oil, plus more for brushing
1-3/4 teaspoons kosher salt (such as Diamond Crystal), plus more as needed
1 (28-ounce) can whole plum or diced tomatoes
3 fat garlic cloves, finely grated or minced
2 tablespoons mild or hot chili powder, more as needed
2 teaspoons dried oregano
1-3/4 teaspoons ground cumin
3 (15-ounce) cans black or pinto beans, drained and rinsed
1 cup chopped fresh cilantro leaves and tender stems (optional)
For the Cornbread
3/4 cup fine cornmeal
2 tablespoons all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon kosher salt (such as Diamond Crystal)
1 large egg, at room temperature
1/3 cup sour cream or whole-milk yogurt, plus more for serving
1/4 cup unsalted butter, melted and cooled
2 teaspoons honey
2 scallions, whites and greens thinly sliced, plus more for serving
1 cup grated Cheddar (optional)
Preparation
Prepare the chili: Move a rack as close to the heating element as possible and heat the broiler. Cover a baking sheet with foil. Finely dice half of the onion and set aside for later.
Slice remaining onion half into 1/2-inch-thick half-moons and arrange on the prepared baking sheet. Place jalapeños and poblano next to onions, cut sides down. Lightly brush vegetables with oil and sprinkle with a pinch of salt. Broil 2 to 4 minutes, until vegetables are charred on one side. (If the chiles are small, they will be charred after 1 to 2 minutes.) Flip vegetables and broil until the other side is charred, 1 to 3 minutes.
Transfer pan to a rack until cool enough to handle, then stem the peppers. Transfer charred vegetables and any accumulated juices to a blender (or use a bowl and immersion blender). Add canned tomato and 1/4 teaspoon salt, and blend to a coarse purée. You can make this up to 4 days ahead, and store in the refrigerator until needed.)
Heat oven to 425 degrees. In a large Dutch oven, heat the 2 tablespoons olive oil over medium-high. Add diced onion and sauté until lightly browned, 6 to 9 minutes. Add garlic and cook until fragrant, about 1 minute. Stir in chili powder, oregano, remaining 1-1/2 teaspoons salt and cumin, and cook until spices darken, about 30 seconds.
Add beans and the reserved tomato purée, and let mixture simmer until thick like a chili, 10 to 15 minutes. Stir in cilantro, if using. Taste and add more salt and chili powder, if needed.
While the chili simmers, prepare the cornbread: In a medium bowl, whisk together cornmeal, flour, baking powder and salt.
In a small bowl, whisk together egg, sour cream, butter and honey. Whisk egg mixture into cornmeal mixture until combined. Fold in scallions.
Spread cornbread topping over the chili, then top with grated cheese, if using. Bake, uncovered, until cornbread is golden brown, 20 to 25 minutes. Serve hot or warm, topped with sour cream and more scallions.
VEGETARIAN REUBEN SANDWICH
This yumminess is from Ali Slagle at The New York Times cooking enewsletter. Ali wrote, "The Reuben sandwich — corned beef, sauerkraut, Swiss cheese and Russian dressing on rye bread — has inspired many meat-free versions. Tempeh, seitan, vegetables and mushrooms have stood in for the corned beef, but they’re not really needed, because outsize quantities of the other traditional elements make a punchy, gooey sandwich on their own. Both sides of the buttered rye get melted Swiss. The mountain of sauerkraut doesn’t warm long enough to lose its crunch. The specks of pickles and onion in typical Russian dressing become layers in the sandwich. And while the dressing has mayonnaise and ketchup, as usual, it also has coriander and black pepper to evoke corned beef’s brine, plus hot sauce for kick. Because this rejiggered sandwich relies mostly on condiments and pantry staples, this homemade Reuben is within reach any day."
Time: 15 minutes; Yield: 1 sandwich
To view this online, go to https://cooking.nytimes.com/recipes/1024029-vegetarian-reuben-sandwich. Also, while at the site, sign up for The New York Times cooking enewsletter.
Ingredients
1 tablespoon mayonnaise
1 tablespoon ketchup
1/2 teaspoon hot sauce, or to taste
1/4 teaspoon ground coriander
Salt and pepper
2 slices rye bread
2 slices Swiss cheese
1/2 tablespoon unsalted butter
1/4 cup thinly sliced white onion or shallot
1/2 cup very well drained and squeezed sauerkraut
1 dill pickle, sliced, or 2 dill pickle sandwich slices
Preparation
In a small bowl, stir together the mayonnaise, ketchup, hot sauce and coriander. Season with salt and pepper. Taste and adjust pepper and hot sauce until the dressing is just a bit too intense, as it will be tamed by the sandwich fillings.
Spread the dressing on both slices of bread. Reserve the bowl and any remaining dressing. Top each bread slice with a slice of Swiss cheese. In a large skillet, melt the butter over medium-low. Add the bread, cheese side up. Swirl the bread slices around the skillet to mop up the butter. Cover the skillet and cook until the cheese is melted and the bread is golden, 4 to 5 minutes. Meanwhile, add the onion and a pinch of salt to the reserved bowl and stir to coat in the residual dressing.
Top one slice of bread with the sauerkraut, pickles and onions. Flip the other slice on top of the fillings and press lightly to adhere. Cook for just a minute on each side until the sandwich has melded. Cut and eat warm.
CURRIED CAULIFLOWER SOUP
This recipe is from the January 2009 issue of Vegetarian Times, and begins, “This soup's secret ingredient—an apple—lends a touch of tangy sweetness that complements the curry’s spice. Letting the soup cool 20 minutes before blending helps deepen the flavors.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/curried-cauliflower-soup/.
Ingredients
2 Tbs. olive oil
1 small onion, chopped (1 cup)
1 medium tart apple, such as Granny Smith, peeled, cored, and coarsely chopped (1 cup)
1 Tbs. curry powder
1 clove garlic, sliced (1 tsp.)
1 large head cauliflower, chopped into 1-inch pieces (6 cups)
4 cups low-sodium vegetable broth
1 tsp. honey or agave nectar
1 tsp. rice wine vinegar
Directions
Heat oil in large pot over medium-high heat. Add onion, and sauté 5 to 7 minutes, or until soft and golden. Stir in apple, curry powder, and garlic, and cook 2 minutes more, or until curry powder turns deep yellow.Add cauliflower and vegetable broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 20 minutes. Cool 20 minutes, then blend in food processor or blender until smooth. Stir in honey and vinegar, and season with salt, if desired.
nutritional information Per Serving: Calories: 104; Protein: 2 g; Total Fat: 5 g; Saturated Fat: 0.5 g; Carbohydrates: 14 g; Cholesterol: 0 mg; Sodium: 304 mg; Fiber: 4 g; Sugar: 8 g; Gluten-Free
SHEET-PAN TERIYAKI TOFU WITH CARROTS & BROCCOLI
This is from Eating Well, and begins, "With just one sheet pan and 35 minutes, you can get a flavorful vegetarian dinner on the table. The carrots get a head start in the oven to ensure they are cooked through, while a drizzle of teriyaki sauce at the end ties everything together. Serve with brown rice, if desired."
Active Time: 15 minutes; Total Time: 35 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/7995065/sheet-pan-teriyaki-tofu-with-carrots-broccoli/.
Ingredients
1 pound carrots, sliced on the bias 1/2-inch thick
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
3/4 teaspoon ground pepper, divided
2 cups broccoli florets
2 cups sliced red bell pepper
1 (16-ounce) package tofu, drained, pressed and cubed (1/2- to 3/4-inch)
1 teaspoon curry powder
3 tablespoons low-sodium teriyaki sauce
Directions
Position rack in lower third of oven; preheat to 425°F.
Toss carrots with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast for 15 minutes.
Toss broccoli and bell pepper with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in the bowl. Stir into the carrots on the baking sheet.
Sprinkle tofu with curry powder and the remaining 1/4 teaspoon each salt and pepper. Arrange on top of the vegetables. Roast until the tofu is starting to brown and the vegetables are tender, 10 to 15 minutes.
Transfer the tofu and vegetables to a serving platter; drizzle with teriyaki sauce.
BROCCOLI FRITTATA
Yield: 4 Servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
MEDITERRANEAN QUINOA STUFFED PEPPERS
This is from Kaleigh McMordie, MCN, RN, LD on VeryWell.com. Kaleigh wrote, "When your blood pressure is high, it’s important to include plenty of vegetables, whole grains, and fiber in your diet. Stuffed bell peppers incorporate all of these into one convenient meal. This Mediterranean version includes whole grain quinoa, chickpeas, and plenty of vegetables, which all provide filling fiber. The bright red peppers and tomatoes also provide vitamins A and C and the antioxidant lycopene for a nutritious punch.
"Stuffed peppers are easy to prepare and hold up well in the refrigerator for lunches during the week. You can customize what you add to them. Switch up the grains with brown rice or farro if you have it, or add different beans and vegetables that need to be used up. You can also add cooked chicken or steak if you want to add a little more protein if you plan to eat the peppers by themselves."
Total Time: 35 min; Prep 10 min, Cook 25 min; Yield 2 peppers (346 calories)
To view this online, click here. To check out Kaleigh's website, go to Lively Table.
Ingredients
2 large red bell peppers
1 cup cooked quinoa
1 cup low sodium cooked chickpeas
1 cup cherry tomatoes, quartered
2 tablespoons pine nuts
2 tablespoons sliced black olives
1 clove garlic
1 teaspoon red wine vinegar
1 teaspoon dried oregano
Chopped parsley, for serving (optional)
Preparation
Heat oven to 350F.
Cut bell peppers vertically down the center in half and remove stems and seeds. Place peppers on a baking sheet lined with parchment or a silicone baking mat.
In a mixing bowl, combine remaining ingredients. Scoop mixture into pepper halves.
Bake for 20 to 25 minutes, or until peppers are soft but still hold their shape. Remove from oven and sprinkle with parsley before serving (optional).
Ingredient Variations and Substitutions
You may use cooked brown rice or other grain, such as farro, in place of the quinoa.
Include any vegetables that you have in your refrigerator that need to be used.
Cooking and Serving Tips
Serve these stuffed peppers hot as a vegetarian dinner or cold as lunch.
Serve one pepper half as a side dish with grilled chicken or fish for a higher protein meal.
Showing posts with label Curried Cauliflower Soup. Show all posts
Showing posts with label Curried Cauliflower Soup. Show all posts
Monday, July 7, 2025
Monday, February 19, 2024
Monday Recipes
It's Monday, time to get the week started. Here are six yummy vegetarian recipes to help you through the day, including a Vegetarian Reuben Sandwich and Sheet-Pan Teriyaki Tofu with Carrots & Broccoli. Enjoy!
VEGETARIAN TAMALE PIE
This yumminess is from Melissa Clark in The New York Times cooking enewsletter. This recipe begins, "Not to be confused with a Latin American tamale, tamale pie is a comforting retro casserole made from ground beef chili that is topped with cornbread batter and then baked. This vegetarian version relies on vegetables and beans instead of meat. Fresh green chiles and onions are broiled until charred to deepen their flavor, then puréed with tomatoes to make a complex sauce for the beans. The cornbread topping — crisp at the surface, tender underneath — gets an optional handful of Cheddar folded into the mix for added verve. Serve this one-pot meal on its own or with a creamy dollop of sour cream or yogurt on the side."
Time: 1 hour; Yield: 6 to 8 servings
This was featured in "A Vegetarian Update for Old-School Tamale Pie", and can be viewed online at https://cooking.nytimes.com/recipes/1023880-vegetarian-tamale-pie.
Ingredients
For the Chili
1 large red or white onion, halved
2 jalapeños, halved lengthwise and seeded (if desired)
1 poblano or green bell pepper, sliced in half lengthwise, seeds removed
2 tablespoons extra-virgin olive oil, plus more for brushing
1-3/4 teaspoons kosher salt (such as Diamond Crystal), plus more as needed
1 (28-ounce) can whole plum or diced tomatoes
3 fat garlic cloves, finely grated or minced
2 tablespoons mild or hot chili powder, more as needed
2 teaspoons dried oregano
1-3/4 teaspoons ground cumin
3 (15-ounce) cans black or pinto beans, drained and rinsed
1 cup chopped fresh cilantro leaves and tender stems (optional)
For the Cornbread
3/4 cup fine cornmeal
2 tablespoons all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon kosher salt (such as Diamond Crystal)
1 large egg, at room temperature
1/3 cup sour cream or whole-milk yogurt, plus more for serving
1/4 cup unsalted butter, melted and cooled
2 teaspoons honey
2 scallions, whites and greens thinly sliced, plus more for serving
1 cup grated Cheddar (optional)
Preparation
Prepare the chili: Move a rack as close to the heating element as possible and heat the broiler. Cover a baking sheet with foil. Finely dice half of the onion and set aside for later.
Slice remaining onion half into 1/2-inch-thick half-moons and arrange on the prepared baking sheet. Place jalapeños and poblano next to onions, cut sides down. Lightly brush vegetables with oil and sprinkle with a pinch of salt. Broil 2 to 4 minutes, until vegetables are charred on one side. (If the chiles are small, they will be charred after 1 to 2 minutes.) Flip vegetables and broil until the other side is charred, 1 to 3 minutes.
Transfer pan to a rack until cool enough to handle, then stem the peppers. Transfer charred vegetables and any accumulated juices to a blender (or use a bowl and immersion blender). Add canned tomato and 1/4 teaspoon salt, and blend to a coarse purée. You can make this up to 4 days ahead, and store in the refrigerator until needed.)
Heat oven to 425 degrees. In a large Dutch oven, heat the 2 tablespoons olive oil over medium-high. Add diced onion and sauté until lightly browned, 6 to 9 minutes. Add garlic and cook until fragrant, about 1 minute. Stir in chili powder, oregano, remaining 1-1/2 teaspoons salt and cumin, and cook until spices darken, about 30 seconds.
Add beans and the reserved tomato purée, and let mixture simmer until thick like a chili, 10 to 15 minutes. Stir in cilantro, if using. Taste and add more salt and chili powder, if needed.
While the chili simmers, prepare the cornbread: In a medium bowl, whisk together cornmeal, flour, baking powder and salt.
In a small bowl, whisk together egg, sour cream, butter and honey. Whisk egg mixture into cornmeal mixture until combined. Fold in scallions.
Spread cornbread topping over the chili, then top with grated cheese, if using. Bake, uncovered, until cornbread is golden brown, 20 to 25 minutes. Serve hot or warm, topped with sour cream and more scallions.
VEGETARIAN REUBEN SANDWICH
This yumminess is from Ali Slagle at The New York Times cooking enewsletter. Ali wrote, "The Reuben sandwich — corned beef, sauerkraut, Swiss cheese and Russian dressing on rye bread — has inspired many meat-free versions. Tempeh, seitan, vegetables and mushrooms have stood in for the corned beef, but they’re not really needed, because outsize quantities of the other traditional elements make a punchy, gooey sandwich on their own. Both sides of the buttered rye get melted Swiss. The mountain of sauerkraut doesn’t warm long enough to lose its crunch. The specks of pickles and onion in typical Russian dressing become layers in the sandwich. And while the dressing has mayonnaise and ketchup, as usual, it also has coriander and black pepper to evoke corned beef’s brine, plus hot sauce for kick. Because this rejiggered sandwich relies mostly on condiments and pantry staples, this homemade Reuben is within reach any day."
Time: 15 minutes; Yield: 1 sandwich
To view this online, go to https://cooking.nytimes.com/recipes/1024029-vegetarian-reuben-sandwich. Also, while at the site, sign up for The New York Times cooking enewsletter.
Ingredients
1 tablespoon mayonnaise
1 tablespoon ketchup
1/2 teaspoon hot sauce, or to taste
1/4 teaspoon ground coriander
Salt and pepper
2 slices rye bread
2 slices Swiss cheese
1/2 tablespoon unsalted butter
1/4 cup thinly sliced white onion or shallot
1/2 cup very well drained and squeezed sauerkraut
1 dill pickle, sliced, or 2 dill pickle sandwich slices
Preparation
In a small bowl, stir together the mayonnaise, ketchup, hot sauce and coriander. Season with salt and pepper. Taste and adjust pepper and hot sauce until the dressing is just a bit too intense, as it will be tamed by the sandwich fillings.
Spread the dressing on both slices of bread. Reserve the bowl and any remaining dressing. Top each bread slice with a slice of Swiss cheese. In a large skillet, melt the butter over medium-low. Add the bread, cheese side up. Swirl the bread slices around the skillet to mop up the butter. Cover the skillet and cook until the cheese is melted and the bread is golden, 4 to 5 minutes. Meanwhile, add the onion and a pinch of salt to the reserved bowl and stir to coat in the residual dressing.
Top one slice of bread with the sauerkraut, pickles and onions. Flip the other slice on top of the fillings and press lightly to adhere. Cook for just a minute on each side until the sandwich has melded. Cut and eat warm.
CURRIED CAULIFLOWER SOUP
This recipe is from the January 2009 issue of Vegetarian Times, and begins, “This soup's secret ingredient—an apple—lends a touch of tangy sweetness that complements the curry’s spice. Letting the soup cool 20 minutes before blending helps deepen the flavors.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/curried-cauliflower-soup/.
Ingredients
2 Tbs. olive oil
1 small onion, chopped (1 cup)
1 medium tart apple, such as Granny Smith, peeled, cored, and coarsely chopped (1 cup)
1 Tbs. curry powder
1 clove garlic, sliced (1 tsp.)
1 large head cauliflower, chopped into 1-inch pieces (6 cups)
4 cups low-sodium vegetable broth
1 tsp. honey or agave nectar
1 tsp. rice wine vinegar
Directions
Heat oil in large pot over medium-high heat. Add onion, and sauté 5 to 7 minutes, or until soft and golden. Stir in apple, curry powder, and garlic, and cook 2 minutes more, or until curry powder turns deep yellow.Add cauliflower and vegetable broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 20 minutes. Cool 20 minutes, then blend in food processor or blender until smooth. Stir in honey and vinegar, and season with salt, if desired.
nutritional information Per Serving: Calories: 104; Protein: 2 g; Total Fat: 5 g; Saturated Fat: 0.5 g; Carbohydrates: 14 g; Cholesterol: 0 mg; Sodium: 304 mg; Fiber: 4 g; Sugar: 8 g; Gluten-Free
SHEET-PAN TERIYAKI TOFU WITH CARROTS & BROCCOLI
This is from Eating Well, and begins, "With just one sheet pan and 35 minutes, you can get a flavorful vegetarian dinner on the table. The carrots get a head start in the oven to ensure they are cooked through, while a drizzle of teriyaki sauce at the end ties everything together. Serve with brown rice, if desired."
Active Time: 15 minutes; Total Time: 35 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/7995065/sheet-pan-teriyaki-tofu-with-carrots-broccoli/.
Ingredients
1 pound carrots, sliced on the bias 1/2-inch thick
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
3/4 teaspoon ground pepper, divided
2 cups broccoli florets
2 cups sliced red bell pepper
1 (16-ounce) package tofu, drained, pressed and cubed (1/2- to 3/4-inch)
1 teaspoon curry powder
3 tablespoons low-sodium teriyaki sauce
Directions
Position rack in lower third of oven; preheat to 425°F.
Toss carrots with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast for 15 minutes.
Toss broccoli and bell pepper with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in the bowl. Stir into the carrots on the baking sheet.
Sprinkle tofu with curry powder and the remaining 1/4 teaspoon each salt and pepper. Arrange on top of the vegetables. Roast until the tofu is starting to brown and the vegetables are tender, 10 to 15 minutes.
Transfer the tofu and vegetables to a serving platter; drizzle with teriyaki sauce.
BROCCOLI FRITTATA
Yield: 4 Servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
MEDITERRANEAN QUINOA STUFFED PEPPERS
This is from Kaleigh McMordie, MCN, RN, LD on VeryWell.com. Kaleigh wrote, "When your blood pressure is high, it’s important to include plenty of vegetables, whole grains, and fiber in your diet. Stuffed bell peppers incorporate all of these into one convenient meal. This Mediterranean version includes whole grain quinoa, chickpeas, and plenty of vegetables, which all provide filling fiber. The bright red peppers and tomatoes also provide vitamins A and C and the antioxidant lycopene for a nutritious punch.
"Stuffed peppers are easy to prepare and hold up well in the refrigerator for lunches during the week. You can customize what you add to them. Switch up the grains with brown rice or farro if you have it, or add different beans and vegetables that need to be used up. You can also add cooked chicken or steak if you want to add a little more protein if you plan to eat the peppers by themselves."
Total Time: 35 min; Prep 10 min, Cook 25 min; Yield 2 peppers (346 calories)
To view this online, click here. To check out Kaleigh's website, go to Lively Table.
Ingredients
2 large red bell peppers
1 cup cooked quinoa
1 cup low sodium cooked chickpeas
1 cup cherry tomatoes, quartered
2 tablespoons pine nuts
2 tablespoons sliced black olives
1 clove garlic
1 teaspoon red wine vinegar
1 teaspoon dried oregano
Chopped parsley, for serving (optional)
PreparationHeat oven to 350F.
Cut bell peppers vertically down the center in half and remove stems and seeds. Place peppers on a baking sheet lined with parchment or a silicone baking mat.
In a mixing bowl, combine remaining ingredients. Scoop mixture into pepper halves.
Bake for 20 to 25 minutes, or until peppers are soft but still hold their shape. Remove from oven and sprinkle with parsley before serving (optional).
Ingredient Variations and Substitutions
You may use cooked brown rice or other grain, such as farro, in place of the quinoa.
Include any vegetables that you have in your refrigerator that need to be used.
Cooking and Serving Tips
Serve these stuffed peppers hot as a vegetarian dinner or cold as lunch.
Serve one pepper half as a side dish with grilled chicken or fish for a higher protein meal.
VEGETARIAN TAMALE PIE
This yumminess is from Melissa Clark in The New York Times cooking enewsletter. This recipe begins, "Not to be confused with a Latin American tamale, tamale pie is a comforting retro casserole made from ground beef chili that is topped with cornbread batter and then baked. This vegetarian version relies on vegetables and beans instead of meat. Fresh green chiles and onions are broiled until charred to deepen their flavor, then puréed with tomatoes to make a complex sauce for the beans. The cornbread topping — crisp at the surface, tender underneath — gets an optional handful of Cheddar folded into the mix for added verve. Serve this one-pot meal on its own or with a creamy dollop of sour cream or yogurt on the side."
Time: 1 hour; Yield: 6 to 8 servings
This was featured in "A Vegetarian Update for Old-School Tamale Pie", and can be viewed online at https://cooking.nytimes.com/recipes/1023880-vegetarian-tamale-pie.
Ingredients
For the Chili
1 large red or white onion, halved
2 jalapeños, halved lengthwise and seeded (if desired)
1 poblano or green bell pepper, sliced in half lengthwise, seeds removed
2 tablespoons extra-virgin olive oil, plus more for brushing
1-3/4 teaspoons kosher salt (such as Diamond Crystal), plus more as needed
1 (28-ounce) can whole plum or diced tomatoes
3 fat garlic cloves, finely grated or minced
2 tablespoons mild or hot chili powder, more as needed
2 teaspoons dried oregano
1-3/4 teaspoons ground cumin
3 (15-ounce) cans black or pinto beans, drained and rinsed
1 cup chopped fresh cilantro leaves and tender stems (optional)
For the Cornbread
3/4 cup fine cornmeal
2 tablespoons all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon kosher salt (such as Diamond Crystal)
1 large egg, at room temperature
1/3 cup sour cream or whole-milk yogurt, plus more for serving
1/4 cup unsalted butter, melted and cooled
2 teaspoons honey
2 scallions, whites and greens thinly sliced, plus more for serving
1 cup grated Cheddar (optional)
Preparation
Prepare the chili: Move a rack as close to the heating element as possible and heat the broiler. Cover a baking sheet with foil. Finely dice half of the onion and set aside for later.
Slice remaining onion half into 1/2-inch-thick half-moons and arrange on the prepared baking sheet. Place jalapeños and poblano next to onions, cut sides down. Lightly brush vegetables with oil and sprinkle with a pinch of salt. Broil 2 to 4 minutes, until vegetables are charred on one side. (If the chiles are small, they will be charred after 1 to 2 minutes.) Flip vegetables and broil until the other side is charred, 1 to 3 minutes.
Transfer pan to a rack until cool enough to handle, then stem the peppers. Transfer charred vegetables and any accumulated juices to a blender (or use a bowl and immersion blender). Add canned tomato and 1/4 teaspoon salt, and blend to a coarse purée. You can make this up to 4 days ahead, and store in the refrigerator until needed.)
Heat oven to 425 degrees. In a large Dutch oven, heat the 2 tablespoons olive oil over medium-high. Add diced onion and sauté until lightly browned, 6 to 9 minutes. Add garlic and cook until fragrant, about 1 minute. Stir in chili powder, oregano, remaining 1-1/2 teaspoons salt and cumin, and cook until spices darken, about 30 seconds.
Add beans and the reserved tomato purée, and let mixture simmer until thick like a chili, 10 to 15 minutes. Stir in cilantro, if using. Taste and add more salt and chili powder, if needed.
While the chili simmers, prepare the cornbread: In a medium bowl, whisk together cornmeal, flour, baking powder and salt.
In a small bowl, whisk together egg, sour cream, butter and honey. Whisk egg mixture into cornmeal mixture until combined. Fold in scallions.
Spread cornbread topping over the chili, then top with grated cheese, if using. Bake, uncovered, until cornbread is golden brown, 20 to 25 minutes. Serve hot or warm, topped with sour cream and more scallions.
VEGETARIAN REUBEN SANDWICH
This yumminess is from Ali Slagle at The New York Times cooking enewsletter. Ali wrote, "The Reuben sandwich — corned beef, sauerkraut, Swiss cheese and Russian dressing on rye bread — has inspired many meat-free versions. Tempeh, seitan, vegetables and mushrooms have stood in for the corned beef, but they’re not really needed, because outsize quantities of the other traditional elements make a punchy, gooey sandwich on their own. Both sides of the buttered rye get melted Swiss. The mountain of sauerkraut doesn’t warm long enough to lose its crunch. The specks of pickles and onion in typical Russian dressing become layers in the sandwich. And while the dressing has mayonnaise and ketchup, as usual, it also has coriander and black pepper to evoke corned beef’s brine, plus hot sauce for kick. Because this rejiggered sandwich relies mostly on condiments and pantry staples, this homemade Reuben is within reach any day."
Time: 15 minutes; Yield: 1 sandwich
To view this online, go to https://cooking.nytimes.com/recipes/1024029-vegetarian-reuben-sandwich. Also, while at the site, sign up for The New York Times cooking enewsletter.
Ingredients
1 tablespoon mayonnaise
1 tablespoon ketchup
1/2 teaspoon hot sauce, or to taste
1/4 teaspoon ground coriander
Salt and pepper
2 slices rye bread
2 slices Swiss cheese
1/2 tablespoon unsalted butter
1/4 cup thinly sliced white onion or shallot
1/2 cup very well drained and squeezed sauerkraut
1 dill pickle, sliced, or 2 dill pickle sandwich slices
Preparation
In a small bowl, stir together the mayonnaise, ketchup, hot sauce and coriander. Season with salt and pepper. Taste and adjust pepper and hot sauce until the dressing is just a bit too intense, as it will be tamed by the sandwich fillings.
Spread the dressing on both slices of bread. Reserve the bowl and any remaining dressing. Top each bread slice with a slice of Swiss cheese. In a large skillet, melt the butter over medium-low. Add the bread, cheese side up. Swirl the bread slices around the skillet to mop up the butter. Cover the skillet and cook until the cheese is melted and the bread is golden, 4 to 5 minutes. Meanwhile, add the onion and a pinch of salt to the reserved bowl and stir to coat in the residual dressing.
Top one slice of bread with the sauerkraut, pickles and onions. Flip the other slice on top of the fillings and press lightly to adhere. Cook for just a minute on each side until the sandwich has melded. Cut and eat warm.
CURRIED CAULIFLOWER SOUP
This recipe is from the January 2009 issue of Vegetarian Times, and begins, “This soup's secret ingredient—an apple—lends a touch of tangy sweetness that complements the curry’s spice. Letting the soup cool 20 minutes before blending helps deepen the flavors.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/curried-cauliflower-soup/.
Ingredients
2 Tbs. olive oil
1 small onion, chopped (1 cup)
1 medium tart apple, such as Granny Smith, peeled, cored, and coarsely chopped (1 cup)
1 Tbs. curry powder
1 clove garlic, sliced (1 tsp.)
1 large head cauliflower, chopped into 1-inch pieces (6 cups)
4 cups low-sodium vegetable broth
1 tsp. honey or agave nectar
1 tsp. rice wine vinegar
Directions
Heat oil in large pot over medium-high heat. Add onion, and sauté 5 to 7 minutes, or until soft and golden. Stir in apple, curry powder, and garlic, and cook 2 minutes more, or until curry powder turns deep yellow.Add cauliflower and vegetable broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 20 minutes. Cool 20 minutes, then blend in food processor or blender until smooth. Stir in honey and vinegar, and season with salt, if desired.
nutritional information Per Serving: Calories: 104; Protein: 2 g; Total Fat: 5 g; Saturated Fat: 0.5 g; Carbohydrates: 14 g; Cholesterol: 0 mg; Sodium: 304 mg; Fiber: 4 g; Sugar: 8 g; Gluten-Free
SHEET-PAN TERIYAKI TOFU WITH CARROTS & BROCCOLI
This is from Eating Well, and begins, "With just one sheet pan and 35 minutes, you can get a flavorful vegetarian dinner on the table. The carrots get a head start in the oven to ensure they are cooked through, while a drizzle of teriyaki sauce at the end ties everything together. Serve with brown rice, if desired."
Active Time: 15 minutes; Total Time: 35 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/7995065/sheet-pan-teriyaki-tofu-with-carrots-broccoli/.
Ingredients
1 pound carrots, sliced on the bias 1/2-inch thick
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
3/4 teaspoon ground pepper, divided
2 cups broccoli florets
2 cups sliced red bell pepper
1 (16-ounce) package tofu, drained, pressed and cubed (1/2- to 3/4-inch)
1 teaspoon curry powder
3 tablespoons low-sodium teriyaki sauce
Directions
Position rack in lower third of oven; preheat to 425°F.
Toss carrots with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast for 15 minutes.
Toss broccoli and bell pepper with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in the bowl. Stir into the carrots on the baking sheet.
Sprinkle tofu with curry powder and the remaining 1/4 teaspoon each salt and pepper. Arrange on top of the vegetables. Roast until the tofu is starting to brown and the vegetables are tender, 10 to 15 minutes.
Transfer the tofu and vegetables to a serving platter; drizzle with teriyaki sauce.
BROCCOLI FRITTATA
Yield: 4 Servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
MEDITERRANEAN QUINOA STUFFED PEPPERS
This is from Kaleigh McMordie, MCN, RN, LD on VeryWell.com. Kaleigh wrote, "When your blood pressure is high, it’s important to include plenty of vegetables, whole grains, and fiber in your diet. Stuffed bell peppers incorporate all of these into one convenient meal. This Mediterranean version includes whole grain quinoa, chickpeas, and plenty of vegetables, which all provide filling fiber. The bright red peppers and tomatoes also provide vitamins A and C and the antioxidant lycopene for a nutritious punch.
"Stuffed peppers are easy to prepare and hold up well in the refrigerator for lunches during the week. You can customize what you add to them. Switch up the grains with brown rice or farro if you have it, or add different beans and vegetables that need to be used up. You can also add cooked chicken or steak if you want to add a little more protein if you plan to eat the peppers by themselves."
Total Time: 35 min; Prep 10 min, Cook 25 min; Yield 2 peppers (346 calories)
To view this online, click here. To check out Kaleigh's website, go to Lively Table.
Ingredients
2 large red bell peppers
1 cup cooked quinoa
1 cup low sodium cooked chickpeas
1 cup cherry tomatoes, quartered
2 tablespoons pine nuts
2 tablespoons sliced black olives
1 clove garlic
1 teaspoon red wine vinegar
1 teaspoon dried oregano
Chopped parsley, for serving (optional)
PreparationHeat oven to 350F.
Cut bell peppers vertically down the center in half and remove stems and seeds. Place peppers on a baking sheet lined with parchment or a silicone baking mat.
In a mixing bowl, combine remaining ingredients. Scoop mixture into pepper halves.
Bake for 20 to 25 minutes, or until peppers are soft but still hold their shape. Remove from oven and sprinkle with parsley before serving (optional).
Ingredient Variations and Substitutions
You may use cooked brown rice or other grain, such as farro, in place of the quinoa.
Include any vegetables that you have in your refrigerator that need to be used.
Cooking and Serving Tips
Serve these stuffed peppers hot as a vegetarian dinner or cold as lunch.
Serve one pepper half as a side dish with grilled chicken or fish for a higher protein meal.
Monday, August 21, 2023
Monday Recipes
It's Monday, time to get the week started. Here are six yummy vegetarian recipes to help you through the day, including a Vegetarian Reuben Sandwich and Sheet-Pan Teriyaki Tofu with Carrots & Broccoli. Enjoy!
VEGETARIAN TAMALE PIE
This yumminess is from Melissa Clark in The New York Times cooking enewsletter. This recipe begins, "Not to be confused with a Latin American tamale, tamale pie is a comforting retro casserole made from ground beef chili that is topped with cornbread batter and then baked. This vegetarian version relies on vegetables and beans instead of meat. Fresh green chiles and onions are broiled until charred to deepen their flavor, then puréed with tomatoes to make a complex sauce for the beans. The cornbread topping — crisp at the surface, tender underneath — gets an optional handful of Cheddar folded into the mix for added verve. Serve this one-pot meal on its own or with a creamy dollop of sour cream or yogurt on the side."
Time: 1 hour; Yield: 6 to 8 servings
This was featured in "A Vegetarian Update for Old-School Tamale Pie", and can be viewed online at https://cooking.nytimes.com/recipes/1023880-vegetarian-tamale-pie.
Ingredients
For the Chili
1 large red or white onion, halved
2 jalapeños, halved lengthwise and seeded (if desired)
1 poblano or green bell pepper, sliced in half lengthwise, seeds removed
2 tablespoons extra-virgin olive oil, plus more for brushing
1-3/4 teaspoons kosher salt (such as Diamond Crystal), plus more as needed
1 (28-ounce) can whole plum or diced tomatoes
3 fat garlic cloves, finely grated or minced
2 tablespoons mild or hot chili powder, more as needed
2 teaspoons dried oregano
1-3/4 teaspoons ground cumin
3 (15-ounce) cans black or pinto beans, drained and rinsed
1 cup chopped fresh cilantro leaves and tender stems (optional)
For the Cornbread
3/4 cup fine cornmeal
2 tablespoons all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon kosher salt (such as Diamond Crystal)
1 large egg, at room temperature
1/3 cup sour cream or whole-milk yogurt, plus more for serving
1/4 cup unsalted butter, melted and cooled
2 teaspoons honey
2 scallions, whites and greens thinly sliced, plus more for serving
1 cup grated Cheddar (optional)
Preparation
Prepare the chili: Move a rack as close to the heating element as possible and heat the broiler. Cover a baking sheet with foil. Finely dice half of the onion and set aside for later.
Slice remaining onion half into 1/2-inch-thick half-moons and arrange on the prepared baking sheet. Place jalapeños and poblano next to onions, cut sides down. Lightly brush vegetables with oil and sprinkle with a pinch of salt. Broil 2 to 4 minutes, until vegetables are charred on one side. (If the chiles are small, they will be charred after 1 to 2 minutes.) Flip vegetables and broil until the other side is charred, 1 to 3 minutes.
Transfer pan to a rack until cool enough to handle, then stem the peppers. Transfer charred vegetables and any accumulated juices to a blender (or use a bowl and immersion blender). Add canned tomato and 1/4 teaspoon salt, and blend to a coarse purée. You can make this up to 4 days ahead, and store in the refrigerator until needed.)
Heat oven to 425 degrees. In a large Dutch oven, heat the 2 tablespoons olive oil over medium-high. Add diced onion and sauté until lightly browned, 6 to 9 minutes. Add garlic and cook until fragrant, about 1 minute. Stir in chili powder, oregano, remaining 1-1/2 teaspoons salt and cumin, and cook until spices darken, about 30 seconds.
Add beans and the reserved tomato purée, and let mixture simmer until thick like a chili, 10 to 15 minutes. Stir in cilantro, if using. Taste and add more salt and chili powder, if needed.
While the chili simmers, prepare the cornbread: In a medium bowl, whisk together cornmeal, flour, baking powder and salt.
In a small bowl, whisk together egg, sour cream, butter and honey. Whisk egg mixture into cornmeal mixture until combined. Fold in scallions.
Spread cornbread topping over the chili, then top with grated cheese, if using. Bake, uncovered, until cornbread is golden brown, 20 to 25 minutes. Serve hot or warm, topped with sour cream and more scallions.
VEGETARIAN REUBEN SANDWICH
This yumminess is from Ali Slagle at The New York Times cooking enewsletter. Ali wrote, "The Reuben sandwich — corned beef, sauerkraut, Swiss cheese and Russian dressing on rye bread — has inspired many meat-free versions. Tempeh, seitan, vegetables and mushrooms have stood in for the corned beef, but they’re not really needed, because outsize quantities of the other traditional elements make a punchy, gooey sandwich on their own. Both sides of the buttered rye get melted Swiss. The mountain of sauerkraut doesn’t warm long enough to lose its crunch. The specks of pickles and onion in typical Russian dressing become layers in the sandwich. And while the dressing has mayonnaise and ketchup, as usual, it also has coriander and black pepper to evoke corned beef’s brine, plus hot sauce for kick. Because this rejiggered sandwich relies mostly on condiments and pantry staples, this homemade Reuben is within reach any day."
Time: 15 minutes; Yield: 1 sandwich
To view this online, go to https://cooking.nytimes.com/recipes/1024029-vegetarian-reuben-sandwich. Also, while at the site, sign up for The New York Times cooking enewsletter.
Ingredients
1 tablespoon mayonnaise
1 tablespoon ketchup
1/2 teaspoon hot sauce, or to taste
1/4 teaspoon ground coriander
Salt and pepper
2 slices rye bread
2 slices Swiss cheese
1/2 tablespoon unsalted butter
1/4 cup thinly sliced white onion or shallot
1/2 cup very well drained and squeezed sauerkraut
1 dill pickle, sliced, or 2 dill pickle sandwich slices
Preparation
In a small bowl, stir together the mayonnaise, ketchup, hot sauce and coriander. Season with salt and pepper. Taste and adjust pepper and hot sauce until the dressing is just a bit too intense, as it will be tamed by the sandwich fillings.
Spread the dressing on both slices of bread. Reserve the bowl and any remaining dressing. Top each bread slice with a slice of Swiss cheese. In a large skillet, melt the butter over medium-low. Add the bread, cheese side up. Swirl the bread slices around the skillet to mop up the butter. Cover the skillet and cook until the cheese is melted and the bread is golden, 4 to 5 minutes. Meanwhile, add the onion and a pinch of salt to the reserved bowl and stir to coat in the residual dressing.
Top one slice of bread with the sauerkraut, pickles and onions. Flip the other slice on top of the fillings and press lightly to adhere. Cook for just a minute on each side until the sandwich has melded. Cut and eat warm.
CURRIED CAULIFLOWER SOUP
This recipe is from the January 2009 issue of Vegetarian Times, and begins, “This soup's secret ingredient—an apple—lends a touch of tangy sweetness that complements the curry’s spice. Letting the soup cool 20 minutes before blending helps deepen the flavors.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/curried-cauliflower-soup/.
Ingredients
2 Tbs. olive oil
1 small onion, chopped (1 cup)
1 medium tart apple, such as Granny Smith, peeled, cored, and coarsely chopped (1 cup)
1 Tbs. curry powder
1 clove garlic, sliced (1 tsp.)
1 large head cauliflower, chopped into 1-inch pieces (6 cups)
4 cups low-sodium vegetable broth
1 tsp. honey or agave nectar
1 tsp. rice wine vinegar
Directions
Heat oil in large pot over medium-high heat. Add onion, and sauté 5 to 7 minutes, or until soft and golden. Stir in apple, curry powder, and garlic, and cook 2 minutes more, or until curry powder turns deep yellow.Add cauliflower and vegetable broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 20 minutes. Cool 20 minutes, then blend in food processor or blender until smooth. Stir in honey and vinegar, and season with salt, if desired.
nutritional information Per Serving: Calories: 104; Protein: 2 g; Total Fat: 5 g; Saturated Fat: 0.5 g; Carbohydrates: 14 g; Cholesterol: 0 mg; Sodium: 304 mg; Fiber: 4 g; Sugar: 8 g; Gluten-Free
SHEET-PAN TERIYAKI TOFU WITH CARROTS & BROCCOLI
This is from Eating Well, and begins, "With just one sheet pan and 35 minutes, you can get a flavorful vegetarian dinner on the table. The carrots get a head start in the oven to ensure they are cooked through, while a drizzle of teriyaki sauce at the end ties everything together. Serve with brown rice, if desired."
Active Time: 15 minutes; Total Time: 35 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/7995065/sheet-pan-teriyaki-tofu-with-carrots-broccoli/.
Ingredients
1 pound carrots, sliced on the bias 1/2-inch thick
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
3/4 teaspoon ground pepper, divided
2 cups broccoli florets
2 cups sliced red bell pepper
1 (16-ounce) package tofu, drained, pressed and cubed (1/2- to 3/4-inch)
1 teaspoon curry powder
3 tablespoons low-sodium teriyaki sauce
Directions
Position rack in lower third of oven; preheat to 425°F.
Toss carrots with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast for 15 minutes.
Toss broccoli and bell pepper with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in the bowl. Stir into the carrots on the baking sheet.
Sprinkle tofu with curry powder and the remaining 1/4 teaspoon each salt and pepper. Arrange on top of the vegetables. Roast until the tofu is starting to brown and the vegetables are tender, 10 to 15 minutes.
Transfer the tofu and vegetables to a serving platter; drizzle with teriyaki sauce.
BROCCOLI FRITTATA
Yield: 4 Servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
MEDITERRANEAN QUINOA STUFFED PEPPERS
This is from Kaleigh McMordie, MCN, RN, LD on VeryWell.com. Kaleigh wrote, "When your blood pressure is high, it’s important to include plenty of vegetables, whole grains, and fiber in your diet. Stuffed bell peppers incorporate all of these into one convenient meal. This Mediterranean version includes whole grain quinoa, chickpeas, and plenty of vegetables, which all provide filling fiber. The bright red peppers and tomatoes also provide vitamins A and C and the antioxidant lycopene for a nutritious punch.
"Stuffed peppers are easy to prepare and hold up well in the refrigerator for lunches during the week. You can customize what you add to them. Switch up the grains with brown rice or farro if you have it, or add different beans and vegetables that need to be used up. You can also add cooked chicken or steak if you want to add a little more protein if you plan to eat the peppers by themselves."
Total Time: 35 min; Prep 10 min, Cook 25 min; Yield 2 peppers (346 calories)
To view this online, click here. To check out Kaleigh's website, go to Lively Table.
Ingredients
2 large red bell peppers
1 cup cooked quinoa
1 cup low sodium cooked chickpeas
1 cup cherry tomatoes, quartered
2 tablespoons pine nuts
2 tablespoons sliced black olives
1 clove garlic
1 teaspoon red wine vinegar
1 teaspoon dried oregano
Chopped parsley, for serving (optional)
PreparationHeat oven to 350F.
Cut bell peppers vertically down the center in half and remove stems and seeds. Place peppers on a baking sheet lined with parchment or a silicone baking mat.
In a mixing bowl, combine remaining ingredients. Scoop mixture into pepper halves.
Bake for 20 to 25 minutes, or until peppers are soft but still hold their shape. Remove from oven and sprinkle with parsley before serving (optional).
Ingredient Variations and Substitutions
You may use cooked brown rice or other grain, such as farro, in place of the quinoa.
Include any vegetables that you have in your refrigerator that need to be used.
Cooking and Serving Tips
Serve these stuffed peppers hot as a vegetarian dinner or cold as lunch.
Serve one pepper half as a side dish with grilled chicken or fish for a higher protein meal.
VEGETARIAN TAMALE PIE
This yumminess is from Melissa Clark in The New York Times cooking enewsletter. This recipe begins, "Not to be confused with a Latin American tamale, tamale pie is a comforting retro casserole made from ground beef chili that is topped with cornbread batter and then baked. This vegetarian version relies on vegetables and beans instead of meat. Fresh green chiles and onions are broiled until charred to deepen their flavor, then puréed with tomatoes to make a complex sauce for the beans. The cornbread topping — crisp at the surface, tender underneath — gets an optional handful of Cheddar folded into the mix for added verve. Serve this one-pot meal on its own or with a creamy dollop of sour cream or yogurt on the side."
Time: 1 hour; Yield: 6 to 8 servings
This was featured in "A Vegetarian Update for Old-School Tamale Pie", and can be viewed online at https://cooking.nytimes.com/recipes/1023880-vegetarian-tamale-pie.
Ingredients
For the Chili
1 large red or white onion, halved
2 jalapeños, halved lengthwise and seeded (if desired)
1 poblano or green bell pepper, sliced in half lengthwise, seeds removed
2 tablespoons extra-virgin olive oil, plus more for brushing
1-3/4 teaspoons kosher salt (such as Diamond Crystal), plus more as needed
1 (28-ounce) can whole plum or diced tomatoes
3 fat garlic cloves, finely grated or minced
2 tablespoons mild or hot chili powder, more as needed
2 teaspoons dried oregano
1-3/4 teaspoons ground cumin
3 (15-ounce) cans black or pinto beans, drained and rinsed
1 cup chopped fresh cilantro leaves and tender stems (optional)
For the Cornbread
3/4 cup fine cornmeal
2 tablespoons all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon kosher salt (such as Diamond Crystal)
1 large egg, at room temperature
1/3 cup sour cream or whole-milk yogurt, plus more for serving
1/4 cup unsalted butter, melted and cooled
2 teaspoons honey
2 scallions, whites and greens thinly sliced, plus more for serving
1 cup grated Cheddar (optional)
Preparation
Prepare the chili: Move a rack as close to the heating element as possible and heat the broiler. Cover a baking sheet with foil. Finely dice half of the onion and set aside for later.
Slice remaining onion half into 1/2-inch-thick half-moons and arrange on the prepared baking sheet. Place jalapeños and poblano next to onions, cut sides down. Lightly brush vegetables with oil and sprinkle with a pinch of salt. Broil 2 to 4 minutes, until vegetables are charred on one side. (If the chiles are small, they will be charred after 1 to 2 minutes.) Flip vegetables and broil until the other side is charred, 1 to 3 minutes.
Transfer pan to a rack until cool enough to handle, then stem the peppers. Transfer charred vegetables and any accumulated juices to a blender (or use a bowl and immersion blender). Add canned tomato and 1/4 teaspoon salt, and blend to a coarse purée. You can make this up to 4 days ahead, and store in the refrigerator until needed.)
Heat oven to 425 degrees. In a large Dutch oven, heat the 2 tablespoons olive oil over medium-high. Add diced onion and sauté until lightly browned, 6 to 9 minutes. Add garlic and cook until fragrant, about 1 minute. Stir in chili powder, oregano, remaining 1-1/2 teaspoons salt and cumin, and cook until spices darken, about 30 seconds.
Add beans and the reserved tomato purée, and let mixture simmer until thick like a chili, 10 to 15 minutes. Stir in cilantro, if using. Taste and add more salt and chili powder, if needed.
While the chili simmers, prepare the cornbread: In a medium bowl, whisk together cornmeal, flour, baking powder and salt.
In a small bowl, whisk together egg, sour cream, butter and honey. Whisk egg mixture into cornmeal mixture until combined. Fold in scallions.
Spread cornbread topping over the chili, then top with grated cheese, if using. Bake, uncovered, until cornbread is golden brown, 20 to 25 minutes. Serve hot or warm, topped with sour cream and more scallions.
VEGETARIAN REUBEN SANDWICH
This yumminess is from Ali Slagle at The New York Times cooking enewsletter. Ali wrote, "The Reuben sandwich — corned beef, sauerkraut, Swiss cheese and Russian dressing on rye bread — has inspired many meat-free versions. Tempeh, seitan, vegetables and mushrooms have stood in for the corned beef, but they’re not really needed, because outsize quantities of the other traditional elements make a punchy, gooey sandwich on their own. Both sides of the buttered rye get melted Swiss. The mountain of sauerkraut doesn’t warm long enough to lose its crunch. The specks of pickles and onion in typical Russian dressing become layers in the sandwich. And while the dressing has mayonnaise and ketchup, as usual, it also has coriander and black pepper to evoke corned beef’s brine, plus hot sauce for kick. Because this rejiggered sandwich relies mostly on condiments and pantry staples, this homemade Reuben is within reach any day."
Time: 15 minutes; Yield: 1 sandwich
To view this online, go to https://cooking.nytimes.com/recipes/1024029-vegetarian-reuben-sandwich. Also, while at the site, sign up for The New York Times cooking enewsletter.
Ingredients
1 tablespoon mayonnaise
1 tablespoon ketchup
1/2 teaspoon hot sauce, or to taste
1/4 teaspoon ground coriander
Salt and pepper
2 slices rye bread
2 slices Swiss cheese
1/2 tablespoon unsalted butter
1/4 cup thinly sliced white onion or shallot
1/2 cup very well drained and squeezed sauerkraut
1 dill pickle, sliced, or 2 dill pickle sandwich slices
Preparation
In a small bowl, stir together the mayonnaise, ketchup, hot sauce and coriander. Season with salt and pepper. Taste and adjust pepper and hot sauce until the dressing is just a bit too intense, as it will be tamed by the sandwich fillings.
Spread the dressing on both slices of bread. Reserve the bowl and any remaining dressing. Top each bread slice with a slice of Swiss cheese. In a large skillet, melt the butter over medium-low. Add the bread, cheese side up. Swirl the bread slices around the skillet to mop up the butter. Cover the skillet and cook until the cheese is melted and the bread is golden, 4 to 5 minutes. Meanwhile, add the onion and a pinch of salt to the reserved bowl and stir to coat in the residual dressing.
Top one slice of bread with the sauerkraut, pickles and onions. Flip the other slice on top of the fillings and press lightly to adhere. Cook for just a minute on each side until the sandwich has melded. Cut and eat warm.
CURRIED CAULIFLOWER SOUP
This recipe is from the January 2009 issue of Vegetarian Times, and begins, “This soup's secret ingredient—an apple—lends a touch of tangy sweetness that complements the curry’s spice. Letting the soup cool 20 minutes before blending helps deepen the flavors.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/curried-cauliflower-soup/.
Ingredients
2 Tbs. olive oil
1 small onion, chopped (1 cup)
1 medium tart apple, such as Granny Smith, peeled, cored, and coarsely chopped (1 cup)
1 Tbs. curry powder
1 clove garlic, sliced (1 tsp.)
1 large head cauliflower, chopped into 1-inch pieces (6 cups)
4 cups low-sodium vegetable broth
1 tsp. honey or agave nectar
1 tsp. rice wine vinegar
Directions
Heat oil in large pot over medium-high heat. Add onion, and sauté 5 to 7 minutes, or until soft and golden. Stir in apple, curry powder, and garlic, and cook 2 minutes more, or until curry powder turns deep yellow.Add cauliflower and vegetable broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 20 minutes. Cool 20 minutes, then blend in food processor or blender until smooth. Stir in honey and vinegar, and season with salt, if desired.
nutritional information Per Serving: Calories: 104; Protein: 2 g; Total Fat: 5 g; Saturated Fat: 0.5 g; Carbohydrates: 14 g; Cholesterol: 0 mg; Sodium: 304 mg; Fiber: 4 g; Sugar: 8 g; Gluten-Free
SHEET-PAN TERIYAKI TOFU WITH CARROTS & BROCCOLI
This is from Eating Well, and begins, "With just one sheet pan and 35 minutes, you can get a flavorful vegetarian dinner on the table. The carrots get a head start in the oven to ensure they are cooked through, while a drizzle of teriyaki sauce at the end ties everything together. Serve with brown rice, if desired."
Active Time: 15 minutes; Total Time: 35 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/7995065/sheet-pan-teriyaki-tofu-with-carrots-broccoli/.
Ingredients
1 pound carrots, sliced on the bias 1/2-inch thick
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
3/4 teaspoon ground pepper, divided
2 cups broccoli florets
2 cups sliced red bell pepper
1 (16-ounce) package tofu, drained, pressed and cubed (1/2- to 3/4-inch)
1 teaspoon curry powder
3 tablespoons low-sodium teriyaki sauce
Directions
Position rack in lower third of oven; preheat to 425°F.
Toss carrots with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast for 15 minutes.
Toss broccoli and bell pepper with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in the bowl. Stir into the carrots on the baking sheet.
Sprinkle tofu with curry powder and the remaining 1/4 teaspoon each salt and pepper. Arrange on top of the vegetables. Roast until the tofu is starting to brown and the vegetables are tender, 10 to 15 minutes.
Transfer the tofu and vegetables to a serving platter; drizzle with teriyaki sauce.
BROCCOLI FRITTATA
Yield: 4 Servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
MEDITERRANEAN QUINOA STUFFED PEPPERS
This is from Kaleigh McMordie, MCN, RN, LD on VeryWell.com. Kaleigh wrote, "When your blood pressure is high, it’s important to include plenty of vegetables, whole grains, and fiber in your diet. Stuffed bell peppers incorporate all of these into one convenient meal. This Mediterranean version includes whole grain quinoa, chickpeas, and plenty of vegetables, which all provide filling fiber. The bright red peppers and tomatoes also provide vitamins A and C and the antioxidant lycopene for a nutritious punch.
"Stuffed peppers are easy to prepare and hold up well in the refrigerator for lunches during the week. You can customize what you add to them. Switch up the grains with brown rice or farro if you have it, or add different beans and vegetables that need to be used up. You can also add cooked chicken or steak if you want to add a little more protein if you plan to eat the peppers by themselves."
Total Time: 35 min; Prep 10 min, Cook 25 min; Yield 2 peppers (346 calories)
To view this online, click here. To check out Kaleigh's website, go to Lively Table.
Ingredients
2 large red bell peppers
1 cup cooked quinoa
1 cup low sodium cooked chickpeas
1 cup cherry tomatoes, quartered
2 tablespoons pine nuts
2 tablespoons sliced black olives
1 clove garlic
1 teaspoon red wine vinegar
1 teaspoon dried oregano
Chopped parsley, for serving (optional)
PreparationHeat oven to 350F.
Cut bell peppers vertically down the center in half and remove stems and seeds. Place peppers on a baking sheet lined with parchment or a silicone baking mat.
In a mixing bowl, combine remaining ingredients. Scoop mixture into pepper halves.
Bake for 20 to 25 minutes, or until peppers are soft but still hold their shape. Remove from oven and sprinkle with parsley before serving (optional).
Ingredient Variations and Substitutions
You may use cooked brown rice or other grain, such as farro, in place of the quinoa.
Include any vegetables that you have in your refrigerator that need to be used.
Cooking and Serving Tips
Serve these stuffed peppers hot as a vegetarian dinner or cold as lunch.
Serve one pepper half as a side dish with grilled chicken or fish for a higher protein meal.
Wednesday, April 24, 2019
Soup's On!
If there's one meal that says comfort food (at least to me), it's homemade soup. My mother would cook up a batch of it every couple of weeks and serve it in a large soup tureen. (Ours looked similar to this one...not exactly it, but kind-of close.)
Anyway, today's six soup recipes include Creamy Irish Potato Soup and Cream of Turnip Soup. Enjoy!
HEALTHY POTATO, LEEK, AND WHITE BEAN SOUP
This comes from Kaleigh McMordie, MCN, RDN, LD, on VeryWellFit. Kaleigh wrote, “If you have high blood pressure, it is usually best to avoid canned soup or soup bought at restaurants. They contain lots of sodium, and if they are creamy they'll have extra saturated fat. Potato soup, in particular, is commonly made with heavy cream, bacon, cheese, and sour cream, but just because you are trying to eat healthier doesn’t mean you have to miss out on it.
“This potato, leek, and white bean soup is loaded with flavor thanks to sauteed leeks and potatoes cooked in low sodium chicken or vegetable broth. Then white beans are blended in, resulting in a smooth, creamy texture with tons of flavor and nutrition.”
Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Servings: 8 (1 cup each).
br />To view this online, click here.
Ingredients
1 teaspoon olive oil
3 cloves garlic (smashed)
1 leek (rinsed and cut in half lengthwise
4 cups potatoes (peeled and cubed)
3 cups low sodium chicken (or vegetable broth)
1 15-ounce can no added salt white beans
1/2 teaspoon black pepper (freshly cracked)
Bacon (cooked and crumbled)
Chives (chopped)
Nonfat plain Greek yogurt
Directions
Heat oil over low heat in the bottom of a heavy-bottomed pot.
Chop leeks and save greens for another use. Add the white part of leeks and garlic to the stock pot and cook, stirring, until softened. Add potatoes and broth and simmer, covered, until potatoes are soft, about 20 minutes. Remove from heat and transfer all contents to a blender. Add white beans and pepper and blend until smooth.
Pour into bowl and garnish each with a dollop of yogurt, a teaspoon of chives, and a teaspoon of crumbled bacon (optional).
Ingredient Variations and Substitutions
This healthier version of potato soup provides plenty of fiber and plant-based protein and can be made vegan by using vegetable broth. If you aren’t vegetarian, feel free to top your soup with a dollop of plain greek yogurt, a tiny bit of crumbled bacon, and chives for even more flavor.
For dairy-free, leave off yogurt.
Cooking and Serving Tips
If you like your soup more chunky, leave half of the beans and half of the potatoes when blending, and stir them back in at the end.
This soup makes a delicious and filling lunch along with a side salad or on its own. The recipe makes a big batch, so you can portion it out to eat all week long.
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
CREAMY IRISH POTATO SOUP
This recipe comes from Campbell's Kitchen; to view this recipe online, click here. The recipe starts off, "This rich and creamy potato soup is subtly flavored with celery and green onions. It's the kind of soup you'll want to savor slowly...even though it's ready in just 35 minutes." The recipe originally called for chicken broth, but I changed it to vegetable broth to make it vegetarian.
Prep. time: 15 minutes; Cooking time: 25 minutes; Serves: 5 servings (1 1/4 cups each)
Ingredients
2 tablespoons butter
4 medium green onion, sliced (about 1/2 cup)
1 stalk celery, sliced (about 1/2 cup)
1 3/4 cups Swanson® Vegetable Broth (Regular, Natural Goodness® or Certified Organic)
1/8 teaspoon ground black pepper
3 medium potato, sliced 1/4-inch thick (about 3 cups)
1 1/2 cups milk
Directions
Heat the butter in a 3-quart saucepan over medium heat. Add the onions and celery and cook until they're tender.
Stir the broth, black pepper and potatoes in the saucepan and heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes or until the potatoes are tender.
Place half of the broth mixture and half of the milk in a blender or food processor. Cover and blend until smooth. Repeat with the remaining broth mixture and remaining milk. Return to the saucepan and heat through.
CREAM OF TURNIP SOUP
This also comes from the January 2009 issue of Vegetarian Times, and begins, “This comforting soup is so subtly flavored that even turnip-haters like it. Baby turnips have a milder taste, but the recipe works just as well with regular turnips. Thinly sliced celery leaves mimic lovage, an herb often used in France to season turnip dishes.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/cream-of-turnip-soup/.
2 Tbs. olive oil
2 lb. fresh baby turnips, peeled and diced
1 small onion, diced (1 cup)
2 bay leaves
1/4 cup soy creamer, optional
1/4 cup celery leaves, sliced into fine strips
Heat oil in large saucepan over medium heat. Add turnips and onion, and cook 15 minutes, or until vegetables are translucent, stirring occasionally. Add bay leaves and 3 cups water, and season with salt and pepper, if desired. Bring to a boil, then reduce heat to medium-low. Cover, and cook 25 to 30 minutes, or until turnips are very tender.
Remove from heat, and remove bay leaves. Add soy creamer, if using. Use blender or food processor to purée ingredients until smooth. Season with salt and pepper, if desired, and stir in celery leaves just before serving.
nutritional information Per Serving: Calories: 79; Protein: 1 g; Total Fat: 4.5 g; Saturated Fat: 0.5 g; Carbohydrates: 9 g; Cholesterol: 0 mg; Sodium: 216 mg; Fiber: 3 g; Sugar: 5 g; Vegan; Gluten-Free
FIVE BEAN SOUP
This is from Eden Foods. Serves 10. Prep Time 10 minutes. Cook Time 40 minutes.
2 Tbs Eden Extra Virgin Olive Oil
3 cloves garlic, minced
1 medium onion, diced
1/4 C celery, diced
1/2 C carrots, diced
3 Tbs barley, rinsed
3 C water
1 can Eden Organic Pinto Beans
1 can Eden Organic Black Beans
1 can Eden Organic Kidney Beans
1 can Eden Organic Navy Beans
1 can Eden Organic Garbanzo Beams
1 C sweet corn, fresh or frozen
1 can Eden Organic Diced Tomatoes with Roasted Onion
1/2 tsp dried basil
1 1/2 tsp crushed bay leaf
1 tsp Eden Sea Salt – French Celtic
Heat oil in soup pot, sauté garlic & onion until onion is translucent. Add water, celery, carrot & barley, beans, corn, tomatoes & herbs. Add salt, cover & simmer 30 minutes. Serve.
CURRIED CAULIFLOWER SOUP
This comes from Martha Rose Schulman in The New York Times cooking e-mail. Martha wrote, “It will take you only about 10 minutes to prep the ingredients for this comforting soup. Curry flavors and cauliflower always make a good match.” Yield: 6 to 8 servings; Time: 45 minutes.
This was featured in “Vegetable Soups, Smooth and Hearty” and can be viewed online here.
Note: This recipe originally called for water, vegetable stock or chicken stock. I've omitted the chicken stock.
Ingredients
1 tablespoon canola oil
1 onion, chopped
2 garlic cloves, chopped
2 teaspoons finely chopped ginger
2 teaspoons curry powder
2 teaspoons cumin seeds, ground
2 pounds cauliflower (1 medium head), roughly chopped
1 russet potato, peeled and diced, or 1/2 cup rice
2 quarts water or vegetable stock
Salt to taste
Freshly ground pepper
Chopped cilantro for garnish
Preparation
Heat the oil over medium heat in a large, heavy soup pot and add the onion. Cook, stirring often, until onion is tender, about 5 minutes. Add the garlic, ginger, curry powder and ground cumin and cook, stirring, until fragrant, 30 seconds to a minute. Add the cauliflower, potato or rice, water or stock, and salt to taste and bring to a boil. Reduce the heat, cover and simmer 30 minutes.
Using an immersion blender, purée the soup (or you can use a regular blender, working in batches and placing a kitchen towel over the top to avoid splashing) until it is very smooth. Return to the pot, heat through, add freshly ground pepper and adjust salt. Serve, garnishing each bowl with chopped cilantro.
Tip
Advance preparation: You can make this a day ahead, but you may have to thin it out with a little water or stock when you reheat.
Anyway, today's six soup recipes include Creamy Irish Potato Soup and Cream of Turnip Soup. Enjoy!
HEALTHY POTATO, LEEK, AND WHITE BEAN SOUP
This comes from Kaleigh McMordie, MCN, RDN, LD, on VeryWellFit. Kaleigh wrote, “If you have high blood pressure, it is usually best to avoid canned soup or soup bought at restaurants. They contain lots of sodium, and if they are creamy they'll have extra saturated fat. Potato soup, in particular, is commonly made with heavy cream, bacon, cheese, and sour cream, but just because you are trying to eat healthier doesn’t mean you have to miss out on it.
“This potato, leek, and white bean soup is loaded with flavor thanks to sauteed leeks and potatoes cooked in low sodium chicken or vegetable broth. Then white beans are blended in, resulting in a smooth, creamy texture with tons of flavor and nutrition.”
Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Servings: 8 (1 cup each).
br />To view this online, click here.
Ingredients
1 teaspoon olive oil
3 cloves garlic (smashed)
1 leek (rinsed and cut in half lengthwise
4 cups potatoes (peeled and cubed)
3 cups low sodium chicken (or vegetable broth)
1 15-ounce can no added salt white beans
1/2 teaspoon black pepper (freshly cracked)
Bacon (cooked and crumbled)
Chives (chopped)
Nonfat plain Greek yogurt
Directions
Heat oil over low heat in the bottom of a heavy-bottomed pot.
Chop leeks and save greens for another use. Add the white part of leeks and garlic to the stock pot and cook, stirring, until softened. Add potatoes and broth and simmer, covered, until potatoes are soft, about 20 minutes. Remove from heat and transfer all contents to a blender. Add white beans and pepper and blend until smooth.
Pour into bowl and garnish each with a dollop of yogurt, a teaspoon of chives, and a teaspoon of crumbled bacon (optional).
Ingredient Variations and Substitutions
This healthier version of potato soup provides plenty of fiber and plant-based protein and can be made vegan by using vegetable broth. If you aren’t vegetarian, feel free to top your soup with a dollop of plain greek yogurt, a tiny bit of crumbled bacon, and chives for even more flavor.
For dairy-free, leave off yogurt.
Cooking and Serving Tips
If you like your soup more chunky, leave half of the beans and half of the potatoes when blending, and stir them back in at the end.
This soup makes a delicious and filling lunch along with a side salad or on its own. The recipe makes a big batch, so you can portion it out to eat all week long.
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
CREAMY IRISH POTATO SOUP
This recipe comes from Campbell's Kitchen; to view this recipe online, click here. The recipe starts off, "This rich and creamy potato soup is subtly flavored with celery and green onions. It's the kind of soup you'll want to savor slowly...even though it's ready in just 35 minutes." The recipe originally called for chicken broth, but I changed it to vegetable broth to make it vegetarian.
Prep. time: 15 minutes; Cooking time: 25 minutes; Serves: 5 servings (1 1/4 cups each)
Ingredients
2 tablespoons butter
4 medium green onion, sliced (about 1/2 cup)
1 stalk celery, sliced (about 1/2 cup)
1 3/4 cups Swanson® Vegetable Broth (Regular, Natural Goodness® or Certified Organic)
1/8 teaspoon ground black pepper
3 medium potato, sliced 1/4-inch thick (about 3 cups)
1 1/2 cups milk
Directions
Heat the butter in a 3-quart saucepan over medium heat. Add the onions and celery and cook until they're tender.
Stir the broth, black pepper and potatoes in the saucepan and heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes or until the potatoes are tender.
Place half of the broth mixture and half of the milk in a blender or food processor. Cover and blend until smooth. Repeat with the remaining broth mixture and remaining milk. Return to the saucepan and heat through.
CREAM OF TURNIP SOUP
This also comes from the January 2009 issue of Vegetarian Times, and begins, “This comforting soup is so subtly flavored that even turnip-haters like it. Baby turnips have a milder taste, but the recipe works just as well with regular turnips. Thinly sliced celery leaves mimic lovage, an herb often used in France to season turnip dishes.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/cream-of-turnip-soup/.
2 Tbs. olive oil
2 lb. fresh baby turnips, peeled and diced
1 small onion, diced (1 cup)
2 bay leaves
1/4 cup soy creamer, optional
1/4 cup celery leaves, sliced into fine strips
Heat oil in large saucepan over medium heat. Add turnips and onion, and cook 15 minutes, or until vegetables are translucent, stirring occasionally. Add bay leaves and 3 cups water, and season with salt and pepper, if desired. Bring to a boil, then reduce heat to medium-low. Cover, and cook 25 to 30 minutes, or until turnips are very tender.
Remove from heat, and remove bay leaves. Add soy creamer, if using. Use blender or food processor to purée ingredients until smooth. Season with salt and pepper, if desired, and stir in celery leaves just before serving.
nutritional information Per Serving: Calories: 79; Protein: 1 g; Total Fat: 4.5 g; Saturated Fat: 0.5 g; Carbohydrates: 9 g; Cholesterol: 0 mg; Sodium: 216 mg; Fiber: 3 g; Sugar: 5 g; Vegan; Gluten-Free
FIVE BEAN SOUP
This is from Eden Foods. Serves 10. Prep Time 10 minutes. Cook Time 40 minutes.
2 Tbs Eden Extra Virgin Olive Oil
3 cloves garlic, minced
1 medium onion, diced
1/4 C celery, diced
1/2 C carrots, diced
3 Tbs barley, rinsed
3 C water
1 can Eden Organic Pinto Beans
1 can Eden Organic Black Beans
1 can Eden Organic Kidney Beans
1 can Eden Organic Navy Beans
1 can Eden Organic Garbanzo Beams
1 C sweet corn, fresh or frozen
1 can Eden Organic Diced Tomatoes with Roasted Onion
1/2 tsp dried basil
1 1/2 tsp crushed bay leaf
1 tsp Eden Sea Salt – French Celtic
Heat oil in soup pot, sauté garlic & onion until onion is translucent. Add water, celery, carrot & barley, beans, corn, tomatoes & herbs. Add salt, cover & simmer 30 minutes. Serve.
CURRIED CAULIFLOWER SOUP
This comes from Martha Rose Schulman in The New York Times cooking e-mail. Martha wrote, “It will take you only about 10 minutes to prep the ingredients for this comforting soup. Curry flavors and cauliflower always make a good match.” Yield: 6 to 8 servings; Time: 45 minutes.
This was featured in “Vegetable Soups, Smooth and Hearty” and can be viewed online here.
Note: This recipe originally called for water, vegetable stock or chicken stock. I've omitted the chicken stock.
Ingredients
1 tablespoon canola oil
1 onion, chopped
2 garlic cloves, chopped
2 teaspoons finely chopped ginger
2 teaspoons curry powder
2 teaspoons cumin seeds, ground
2 pounds cauliflower (1 medium head), roughly chopped
1 russet potato, peeled and diced, or 1/2 cup rice
2 quarts water or vegetable stock
Salt to taste
Freshly ground pepper
Chopped cilantro for garnish
Preparation
Heat the oil over medium heat in a large, heavy soup pot and add the onion. Cook, stirring often, until onion is tender, about 5 minutes. Add the garlic, ginger, curry powder and ground cumin and cook, stirring, until fragrant, 30 seconds to a minute. Add the cauliflower, potato or rice, water or stock, and salt to taste and bring to a boil. Reduce the heat, cover and simmer 30 minutes.
Using an immersion blender, purée the soup (or you can use a regular blender, working in batches and placing a kitchen towel over the top to avoid splashing) until it is very smooth. Return to the pot, heat through, add freshly ground pepper and adjust salt. Serve, garnishing each bowl with chopped cilantro.
Tip
Advance preparation: You can make this a day ahead, but you may have to thin it out with a little water or stock when you reheat.
Friday, February 19, 2016
Friday Recipes
Finally, Friday. Here are six recipes to get you through the weekend. Enjoy!
CRANBERRY-PECAN BAKED PEACHES
This comes from the November 2014 issue of Heart Insight Magazine. It begins, “Fresh peaches are halved and baked with a tantalizing blend of dried cranberries and finely chopped pecans.” Serves 4; 2 peach halves and 2 tablespoons cranberry mixture per serving.
To view this online, go to http://heartinsight.heart.org/November-2014/Cranberry-Pecan-Baked-Peaches/.
Ingredients
Cooking spray
1 1/2 tablespoons honey
1/3 cup sweetened dried cranberries
3 tablespoons finely chopped pecans
4 medium unpeeled peaches, nectarines, or pears, halved, pitted, and skin pierced in several places with a fork
2 teaspoons light tub margarine
1/2 teaspoon grated peeled gingerroot
Directions
Preheat the oven to 350°F.
Lightly spray a 9-inch pie pan with cooking spray. Pour the honey into the pan. Heat the pan in the oven for 2 minutes, or until the honey is slightly runny. Remove from the oven, tilting the pan and swirling so the honey lightly coats the bottom.
Sprinkle the cranberries and pecans in the pan. Place the peaches with the cut side down over the cranberry mixture. (Some of the mixture may not be covered.) Cover the pan with aluminum foil. Bake for 30 minutes, or until the peaches are tender.
Arrange the peaches with the cut side up on a serving plate. Stir the margarine and gingerroot into the pan juices. Spoon the cranberry mixture into the cavities in the peaches. Spoon the pan juices over all. Serve warm or at room temperature.
CURRIED CAULIFLOWER SOUP
This recipe is from the January 2009 issue of Vegetarian Times, and begins, “This soup's secret ingredient—an apple—lends a touch of tangy sweetness that complements the curry’s spice. Letting the soup cool 20 minutes before blending helps deepen the flavors.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/curried-cauliflower-soup/.
2 Tbs. olive oil
1 small onion, chopped (1 cup)
1 medium tart apple, such as Granny Smith, peeled, cored, and coarsely chopped (1 cup)
1 Tbs. curry powder
1 clove garlic, sliced (1 tsp.)
1 large head cauliflower, chopped into 1-inch pieces (6 cups)
4 cups low-sodium vegetable broth
1 tsp. honey or agave nectar
1 tsp. rice wine vinegar
Heat oil in large pot over medium-high heat. Add onion, and sauté 5 to 7 minutes, or until soft and golden. Stir in apple, curry powder, and garlic, and cook 2 minutes more, or until curry powder turns deep yellow.Add cauliflower and vegetable broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 20 minutes. Cool 20 minutes, then blend in food processor or blender until smooth. Stir in honey and vinegar, and season with salt, if desired.
nutritional information Per Serving: Calories: 104; Protein: 2 g; Total Fat: 5 g; Saturated Fat: 0.5 g; Carbohydrates: 14 g; Cholesterol: 0 mg; Sodium: 304 mg; Fiber: 4 g; Sugar: 8 g; Gluten-Free
CREAM OF TURNIP SOUP
This also comes from the January 2009 issue of Vegetarian Times, and begins, “This comforting soup is so subtly flavored that even turnip-haters like it. Baby turnips have a milder taste, but the recipe works just as well with regular turnips. Thinly sliced celery leaves mimic lovage, an herb often used in France to season turnip dishes.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/cream-of-turnip-soup/.
2 Tbs. olive oil
2 lb. fresh baby turnips, peeled and diced
1 small onion, diced (1 cup)
2 bay leaves
1/4 cup soy creamer, optional
1/4 cup celery leaves, sliced into fine strips
Heat oil in large saucepan over medium heat. Add turnips and onion, and cook 15 minutes, or until vegetables are translucent, stirring occasionally. Add bay leaves and 3 cups water, and season with salt and pepper, if desired. Bring to a boil, then reduce heat to medium-low. Cover, and cook 25 to 30 minutes, or until turnips are very tender.
Remove from heat, and remove bay leaves. Add soy creamer, if using. Use blender or food processor to purée ingredients until smooth. Season with salt and pepper, if desired, and stir in celery leaves just before serving.
nutritional information Per Serving: Calories: 79; Protein: 1 g; Total Fat: 4.5 g; Saturated Fat: 0.5 g; Carbohydrates: 9 g; Cholesterol: 0 mg; Sodium: 216 mg; Fiber: 3 g; Sugar: 5 g; Vegan; Gluten-Free
POTATO CAVATELLI
This comes from Kim Severson in The New York Times Cooking e-newsletter. Kim wrote, “These are an easy, homey version of handmade pasta that freeze well. They are sturdier and more toothsome than gnocchi but have more character than dried cavatelli. It takes a little practice to get the flip of the indentation just right, but once you get the feel for it you can turn out enough for dinner quickly. They hold up well under a heavy tomato ragù, but also take well to a simple sauce of butter, a little pasta water and Parmesan or pecorino. This recipe is easy to double, too, which leaves plenty to freeze for another night. Spread in a single layer on a baking sheet dusted in flour, then store in a zippered plastic bag.” Time: 45 minutes; makes 6 servings as a first course, 4 as a main course.
To view this online, click here.
Ingredients
2 large russet potatoes
1 tablespoon butter
1/4 cup milk
1/4 cup neutral oil, like canola
1 teaspoon kosher salt
4 eggs
3 cups flour/450 grams, plus more for rolling
Preparation
Boil potatoes unpeeled and send through a ricer to make 2 cups. Alternately, peel and boil, then mash. Mix in butter and milk. Let cool.
In a sturdy bowl, using a stand mixer with a dough hook, or a wooden spoon or your hands, mix potatoes, oil, salt and eggs until smooth. Work in 2 cups flour, gradually adding more until dough is stiff and not sticky. (The amount of flour needed can vary greatly.)
Pinch off a ball of dough, roll into a rope about an inch in diameter and cut into 3/4-inch dumplings. On a floured surface, press your thumb against the cut side of each dumpling and press down and away, so the dough flattens and flips up over your thumb. The result should look like a miniature hot dog bun.
In boiling salted water, cook cavatelli, stirring once or twice as soon as you put them in, for about 5 minutes or until they rise to the top. Alternately, put them in a single layer on a baking sheet, then store in the freezer in a plastic bag. Dumplings will take about 10 to 12 minutes to cook. Top with tomato sauce, pesto or butter and Parmesan.
ULTIMATE VEGAN LASAGNA
This comes from the February 2009 issue of Vegetarian Times. It begins, “This recipe eliminates the messy, time-consuming process of preboiling the noodles—use any whole-wheat, brown rice, or regular lasagna noodles right out of the box. They'll cook in the sauce.” Serves 8.
To view this online, go to http://www.vegetariantimes.com/recipe/ultimate-vegan-lasagna/.
Filling
2 tsp. olive oil
2 medium onions, chopped (2 cups)
3 cloves garlic, minced (1 Tbs.)
10-oz. bag fresh baby spinach
2 12-oz. pkgs. firm tofu, drained
1 8-oz. pkg. vegan cream cheese
1/2 cup chopped fresh basil
1/4 cup nutritional yeast
Lasagna
5 1/2 cups Speedy Red Sauce (next recipe)
12 uncooked whole-wheat lasagna noodles
12 oz. vegan Italian sausage links, cut into thin rounds, or soy sausage crumbles, broken apart
1 cup shredded mozzarella flavor vegan cheese (3 oz.)
To make Filling: Preheat oven to 375°F. Heat oil in skillet over medium-high heat. Sauté onions and garlic in oil 4 to 5 minutes, or until golden. Add spinach, and cook 2 to 3 minutes, or until wilted. Transfer spinach mixture to bowl of food processor. Add tofu, cream cheese, basil, and nutritional yeast, and purée until mixture is thick and smooth. Season with salt and pepper, if desired.
Spread one-quarter of Speedy Red Sauce recipe on bottom of 13- x 9-inch baking dish. Cover with one-third of noodles (4 or 5 noodles), then half of Filling, and ladle on another one-quarter of sauce. Repeat layer of noodles and remaining Filling. Spread sausage evenly over top, and top with one-quarter of sauce. Finish with final layer of noodles and remaining sauce. Sprinkle with shredded cheese.
Cover lasagna with foil, and bake 30 minutes, or until bubbling hot. Uncover, and bake 15 to 20 minutes more, or until noodles are tender and topping is melted. Remove from oven, and let stand 10 minutes before serving.
nutritional information Per 2-x-3-inch slice: Calories: 508; Protein: 33 g; Total Fat: 19 g; Saturated Fat: 3 g; Carbohydrates: 60 g; Cholesterol: mg; Sodium: 817 mg; Fiber: 13 g; Sugar: 10 g; Vegan
VEGETARIAN SHEPHERD'S PIE
This comes from the Diabetes Self Management e-newsletter. Yield: 6 servings
To view this online, click here.
Ingredients
2 teaspoons olive oil1 cup sliced onion
1 package (16 ounces) mushrooms, quartered
1 1/4 teaspoons minced garlic, divided
1 cup sliced carrots
1 cup sliced celery
1 cup frozen green peas
1/4 cup all-purpose flour
3 cups low-sodium vegetable broth
1/4 teaspoon salt
1/4 teaspoon dried rosemary
2 medium russet potatoes, peeled and cubed
1/4 cup fat-free (skim) milk
1 tablespoon light margarine
1/4 teaspoon black pepper
Fresh rosemary (optional)
Directions
Heat oil in large saucepan over medium-high heat. Add onion; cook and stir 3 minutes or until just begins to soften. Add mushrooms; cook and stir 5 minutes or until vegetables are tender. Add 1 teaspoon garlic; cook and stir 1 minute. Add carrots, celery, and peas; cook and stir 5 minutes or until crisp-tender.
Sprinkle flour over vegetables; cook and stir 2 minutes. Add broth, salt, and dried rosemary. Bring to a boil. Reduce heat; simmer 30 to 35 minutes or until thickened.
Meanwhile, place potatoes in medium saucepan. Add enough water to cover potatoes. Bring to a boil over high heat. Reduce heat; simmer 15 minutes or until potatoes are tender; drain.
Beat potatoes, milk, margarine, remaining 1/4 teaspoon garlic, and pepper in medium bowl with electric mixer at low speed until smooth.
Preheat broiler. Pour vegetable mixture into 2-quart casserole. Gently spread mashed potatoes over top. Broil 5 minutes or until light golden brown. Garnish with fresh rosemary.
CRANBERRY-PECAN BAKED PEACHES
This comes from the November 2014 issue of Heart Insight Magazine. It begins, “Fresh peaches are halved and baked with a tantalizing blend of dried cranberries and finely chopped pecans.” Serves 4; 2 peach halves and 2 tablespoons cranberry mixture per serving.
To view this online, go to http://heartinsight.heart.org/November-2014/Cranberry-Pecan-Baked-Peaches/.
Ingredients
Cooking spray
1 1/2 tablespoons honey
1/3 cup sweetened dried cranberries
3 tablespoons finely chopped pecans
4 medium unpeeled peaches, nectarines, or pears, halved, pitted, and skin pierced in several places with a fork
2 teaspoons light tub margarine
1/2 teaspoon grated peeled gingerroot
Directions
Preheat the oven to 350°F.
Lightly spray a 9-inch pie pan with cooking spray. Pour the honey into the pan. Heat the pan in the oven for 2 minutes, or until the honey is slightly runny. Remove from the oven, tilting the pan and swirling so the honey lightly coats the bottom.
Sprinkle the cranberries and pecans in the pan. Place the peaches with the cut side down over the cranberry mixture. (Some of the mixture may not be covered.) Cover the pan with aluminum foil. Bake for 30 minutes, or until the peaches are tender.
Arrange the peaches with the cut side up on a serving plate. Stir the margarine and gingerroot into the pan juices. Spoon the cranberry mixture into the cavities in the peaches. Spoon the pan juices over all. Serve warm or at room temperature.
CURRIED CAULIFLOWER SOUP
This recipe is from the January 2009 issue of Vegetarian Times, and begins, “This soup's secret ingredient—an apple—lends a touch of tangy sweetness that complements the curry’s spice. Letting the soup cool 20 minutes before blending helps deepen the flavors.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/curried-cauliflower-soup/.
2 Tbs. olive oil
1 small onion, chopped (1 cup)
1 medium tart apple, such as Granny Smith, peeled, cored, and coarsely chopped (1 cup)
1 Tbs. curry powder
1 clove garlic, sliced (1 tsp.)
1 large head cauliflower, chopped into 1-inch pieces (6 cups)
4 cups low-sodium vegetable broth
1 tsp. honey or agave nectar
1 tsp. rice wine vinegar
Heat oil in large pot over medium-high heat. Add onion, and sauté 5 to 7 minutes, or until soft and golden. Stir in apple, curry powder, and garlic, and cook 2 minutes more, or until curry powder turns deep yellow.Add cauliflower and vegetable broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 20 minutes. Cool 20 minutes, then blend in food processor or blender until smooth. Stir in honey and vinegar, and season with salt, if desired.
nutritional information Per Serving: Calories: 104; Protein: 2 g; Total Fat: 5 g; Saturated Fat: 0.5 g; Carbohydrates: 14 g; Cholesterol: 0 mg; Sodium: 304 mg; Fiber: 4 g; Sugar: 8 g; Gluten-Free
CREAM OF TURNIP SOUP
This also comes from the January 2009 issue of Vegetarian Times, and begins, “This comforting soup is so subtly flavored that even turnip-haters like it. Baby turnips have a milder taste, but the recipe works just as well with regular turnips. Thinly sliced celery leaves mimic lovage, an herb often used in France to season turnip dishes.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/cream-of-turnip-soup/.
2 Tbs. olive oil
2 lb. fresh baby turnips, peeled and diced
1 small onion, diced (1 cup)
2 bay leaves
1/4 cup soy creamer, optional
1/4 cup celery leaves, sliced into fine strips
Heat oil in large saucepan over medium heat. Add turnips and onion, and cook 15 minutes, or until vegetables are translucent, stirring occasionally. Add bay leaves and 3 cups water, and season with salt and pepper, if desired. Bring to a boil, then reduce heat to medium-low. Cover, and cook 25 to 30 minutes, or until turnips are very tender.
Remove from heat, and remove bay leaves. Add soy creamer, if using. Use blender or food processor to purée ingredients until smooth. Season with salt and pepper, if desired, and stir in celery leaves just before serving.
nutritional information Per Serving: Calories: 79; Protein: 1 g; Total Fat: 4.5 g; Saturated Fat: 0.5 g; Carbohydrates: 9 g; Cholesterol: 0 mg; Sodium: 216 mg; Fiber: 3 g; Sugar: 5 g; Vegan; Gluten-Free
POTATO CAVATELLI
This comes from Kim Severson in The New York Times Cooking e-newsletter. Kim wrote, “These are an easy, homey version of handmade pasta that freeze well. They are sturdier and more toothsome than gnocchi but have more character than dried cavatelli. It takes a little practice to get the flip of the indentation just right, but once you get the feel for it you can turn out enough for dinner quickly. They hold up well under a heavy tomato ragù, but also take well to a simple sauce of butter, a little pasta water and Parmesan or pecorino. This recipe is easy to double, too, which leaves plenty to freeze for another night. Spread in a single layer on a baking sheet dusted in flour, then store in a zippered plastic bag.” Time: 45 minutes; makes 6 servings as a first course, 4 as a main course.
To view this online, click here.
Ingredients
2 large russet potatoes
1 tablespoon butter
1/4 cup milk
1/4 cup neutral oil, like canola
1 teaspoon kosher salt
4 eggs
3 cups flour/450 grams, plus more for rolling
Preparation
Boil potatoes unpeeled and send through a ricer to make 2 cups. Alternately, peel and boil, then mash. Mix in butter and milk. Let cool.
In a sturdy bowl, using a stand mixer with a dough hook, or a wooden spoon or your hands, mix potatoes, oil, salt and eggs until smooth. Work in 2 cups flour, gradually adding more until dough is stiff and not sticky. (The amount of flour needed can vary greatly.)
Pinch off a ball of dough, roll into a rope about an inch in diameter and cut into 3/4-inch dumplings. On a floured surface, press your thumb against the cut side of each dumpling and press down and away, so the dough flattens and flips up over your thumb. The result should look like a miniature hot dog bun.
In boiling salted water, cook cavatelli, stirring once or twice as soon as you put them in, for about 5 minutes or until they rise to the top. Alternately, put them in a single layer on a baking sheet, then store in the freezer in a plastic bag. Dumplings will take about 10 to 12 minutes to cook. Top with tomato sauce, pesto or butter and Parmesan.
ULTIMATE VEGAN LASAGNA
This comes from the February 2009 issue of Vegetarian Times. It begins, “This recipe eliminates the messy, time-consuming process of preboiling the noodles—use any whole-wheat, brown rice, or regular lasagna noodles right out of the box. They'll cook in the sauce.” Serves 8.
To view this online, go to http://www.vegetariantimes.com/recipe/ultimate-vegan-lasagna/.
Filling
2 tsp. olive oil
2 medium onions, chopped (2 cups)
3 cloves garlic, minced (1 Tbs.)
10-oz. bag fresh baby spinach
2 12-oz. pkgs. firm tofu, drained
1 8-oz. pkg. vegan cream cheese
1/2 cup chopped fresh basil
1/4 cup nutritional yeast
Lasagna
5 1/2 cups Speedy Red Sauce (next recipe)
12 uncooked whole-wheat lasagna noodles
12 oz. vegan Italian sausage links, cut into thin rounds, or soy sausage crumbles, broken apart
1 cup shredded mozzarella flavor vegan cheese (3 oz.)
To make Filling: Preheat oven to 375°F. Heat oil in skillet over medium-high heat. Sauté onions and garlic in oil 4 to 5 minutes, or until golden. Add spinach, and cook 2 to 3 minutes, or until wilted. Transfer spinach mixture to bowl of food processor. Add tofu, cream cheese, basil, and nutritional yeast, and purée until mixture is thick and smooth. Season with salt and pepper, if desired.
Spread one-quarter of Speedy Red Sauce recipe on bottom of 13- x 9-inch baking dish. Cover with one-third of noodles (4 or 5 noodles), then half of Filling, and ladle on another one-quarter of sauce. Repeat layer of noodles and remaining Filling. Spread sausage evenly over top, and top with one-quarter of sauce. Finish with final layer of noodles and remaining sauce. Sprinkle with shredded cheese.
Cover lasagna with foil, and bake 30 minutes, or until bubbling hot. Uncover, and bake 15 to 20 minutes more, or until noodles are tender and topping is melted. Remove from oven, and let stand 10 minutes before serving.
nutritional information Per 2-x-3-inch slice: Calories: 508; Protein: 33 g; Total Fat: 19 g; Saturated Fat: 3 g; Carbohydrates: 60 g; Cholesterol: mg; Sodium: 817 mg; Fiber: 13 g; Sugar: 10 g; Vegan
VEGETARIAN SHEPHERD'S PIE
This comes from the Diabetes Self Management e-newsletter. Yield: 6 servings
To view this online, click here.
Ingredients
2 teaspoons olive oil1 cup sliced onion
1 package (16 ounces) mushrooms, quartered
1 1/4 teaspoons minced garlic, divided
1 cup sliced carrots
1 cup sliced celery
1 cup frozen green peas
1/4 cup all-purpose flour
3 cups low-sodium vegetable broth
1/4 teaspoon salt
1/4 teaspoon dried rosemary
2 medium russet potatoes, peeled and cubed
1/4 cup fat-free (skim) milk
1 tablespoon light margarine
1/4 teaspoon black pepper
Fresh rosemary (optional)
Directions
Heat oil in large saucepan over medium-high heat. Add onion; cook and stir 3 minutes or until just begins to soften. Add mushrooms; cook and stir 5 minutes or until vegetables are tender. Add 1 teaspoon garlic; cook and stir 1 minute. Add carrots, celery, and peas; cook and stir 5 minutes or until crisp-tender.
Sprinkle flour over vegetables; cook and stir 2 minutes. Add broth, salt, and dried rosemary. Bring to a boil. Reduce heat; simmer 30 to 35 minutes or until thickened.
Meanwhile, place potatoes in medium saucepan. Add enough water to cover potatoes. Bring to a boil over high heat. Reduce heat; simmer 15 minutes or until potatoes are tender; drain.
Beat potatoes, milk, margarine, remaining 1/4 teaspoon garlic, and pepper in medium bowl with electric mixer at low speed until smooth.
Preheat broiler. Pour vegetable mixture into 2-quart casserole. Gently spread mashed potatoes over top. Broil 5 minutes or until light golden brown. Garnish with fresh rosemary.
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