Soup!

Enjoy!

RED PEPPER SOUP WITH BALSAMIC REDUCTION

This comes from the January/February 2012 issue of Vegetarian Times, page 75. It begins, “'The capsaicin in the red pepper flakes helps raise body temperature, which is important for the libido,' says The Stanford Inn by the Sea coproprietor Jeff Stanford. Refrigerate extra soup for up to five days.” Serves 8.

To view this online, click here.

Balsamic Reduction

1 cup balsamic vinegar

1/4 cup agave nectar

Soup

3 Tbs. olive oil

1 medium red onion, diced (1 1/2 cups)

1/2 medium sweet potato, peeled and diced (1 cup)

1 medium Yukon gold potato, peeled and diced (1/2 cup)

1 large shallot, diced (1/2 cup)

1 tsp. ground cumin

1/4 tsp. red pepper flakes

1 clove garlic, minced (1 tsp.)

6 cups low-sodium vegetable broth

2 large red bell peppers, diced (3 cups)

To make Balsamic Reduction: Bring vinegar and agave nectar to a boil in small saucepan. Reduce heat to medium, and simmer 15 minutes, or until thickened. Cool.

To make Soup: Heat oil in large pot over medium heat. Add red onion, sweet potato, Yukon gold potato, and shallot, and cook 5 to 7 minutes. Add cumin, red pepper flakes, and garlic. Sauté 3 to 5 minutes. Add broth and bell peppers; bring to a simmer. Cook 30 minutes, or until bell peppers and potatoes are softened. Blend Soup in batches until smooth. Season with salt and pepper, if desired. Drizzle each serving with Balsamic Reduction.

nutritional information Per Serving (1 cup soup and 1 tbs. reduction): Calories: 172; Protein: 2 g; Total Fat: 5 g; Saturated Fat: less than 1 g; Carbohydrates: 29 g; Cholesterol: 0 mg; Sodium: 126 mg; Fiber: 3 g; Sugar: 18 g; Vegan; Gluten-Free

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.

THREE-BEAN SOUP

This is one of my favorite quick meals that I usually only fix on weekends, especially if it happens to be cold and/or rainy. It’s from the November/December 2005 issue of Vegetarian Times, page 37, in that issue’s “30 Minutes; Quick, Fast Food” section. This vegan recipe serves 6, and starts off, “Here’s a straight-from-the-pantry soup that’ll become a weeknight favorite. (Or, in my case, weekend favorite.) Pureeing one of the cans of beans creates a creamy base without adding extra fat or cholesterol. Garnish with crumbled feta cheese and serve with vegetable chips, if desired.”

2 Tbs. vegetable oil

1 large onion, diced (about 2 cups)

1 15.5-oz. can navy beans, drained and rinsed

1 15.5-oz. can black beans, drained and rinsed

6 cloves garlic, minced (about 2 Tbs.)

2 cups low-sodium vegetable broth or water

1 15.5-oz. can great Northern beans, drained and rinsed

Heat oil in large pot over medium heat. Saute onion 2 to 3 minutes, or until soft. Add navy beans, black beans and garlic, and continue cooking and stirring 8 to 10 minutes more. Stir in 1 cup broth.

Meanwhile, put great Northern beans and remaining 1 cup broth into food processor or blender, and puree until smooth. Pour puree into soup. Season to taste with salt and pepper. Thin with more broth or water, if desired.

Spoon into individual soup bowls, and serve hot.

Per serving: 231 calories; 13 g protein; 5 g total fat (0 g saturated fat); 39 g carbs; 0 mg cholesterol; 557 mg sodium; 11 g fiber; 5 g sugars

BUTTERNUT SOUP

This recipe also comes from Diabetic Connect. It originally calls for 2 vegetable or chicken stock cubes, but I've cut out the chicken stock cubes, so that it's only using the vegetable stock cubes. You could also use vegetable broth in place of the water and cut out the vegetable cubes altogether. Makes 4 servings.

To view this online, click here.

Ingredients

1 butternut squash diced

1 sweet potato diced

1 onion finely chopped

1 tablespoon olive oil

cinnamon to taste

1 teaspoon nutmeg

salt to taste

3 tablespoons plain low fat yogurt

2 vegetable cubes (see note above)

Directions

In a large pot, add the olive oil and onion, stir until soft.

Then add the butternut and sweet potato and cover with boiled water half an inch over.

Add the stock cubes, nutmeg and salt.

Cook until veggies are soft.

Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!

LENTIL VEGETABLE SOUP

This comes from Ina Garten of The Food Network's Barefoot Contessa. Total Time: 2 hr 5 min; Prep: 20 min; Inactive: 15 min; Cook: 1 hr 30 min; Yield: 8 to 10 servings; Level: Easy

Read more at: http://www.foodnetwork.com/recipes/ina-garten/lentil-vegetable-soup-recipe.print.html?oc=linkback

Ingredients

1 pound French green lentils

4 cups chopped yellow onions (3 large onions)

4 cups chopped leeks, white part only (2 leeks)

1 tablespoon minced garlic (3 cloves)

1/4 cup good olive oil, plus additional for drizzling on top

1 tablespoon kosher salt

1 1/2 teaspoons freshly ground black pepper

1 tablespoon minced fresh thyme leaves or 1 teaspoon dried

1 teaspoon ground cumin

3 cups medium-diced celery (8 stalks)

3 cups medium-diced carrots (4 to 6 carrots)

3 quarts chicken stock

1/4 cup tomato paste

2 tablespoons red wine or red wine vinegar

Freshly grated Parmesan cheese

Directions

In a large bowl, cover the lentils with boiling water and allow to sit for 15 minutes. Drain.

In a large stockpot on medium heat, saute the onions, leeks, and garlic with the olive oil, salt, pepper, thyme, and cumin for 20 minutes, until the vegetables are translucent and very tender. Add the celery and carrots and saute for 10 more minutes. Add the chicken stock, tomato paste, and lentils. Cover and bring to a boil. Reduce the heat and simmer uncovered for 1 hour, until the lentils are cooked through. Check the seasonings. Add the red wine and serve hot, drizzled with olive oil and sprinkled with grated Parmesan.

SEARED BROCCOLI AND POTATO SOUP

This comes from Melissa Clark from The New York Times' Cooking newsletter. If you haven't already signed up for their newsletter, I highly recommend it.

For this recipe, Melissa writes, “This is not your average broccoli soup. Instead of merely boiling the broccoli to cook it, here, the florets are seared until deeply browned on one side while remaining bright green on the other. This gives the soup a layer of caramelized flavor while also preserving the fresh green taste of the broccoli itself. It’s a technique inspired by Andrew Feinberg of Franny’s restaurant in Brooklyn, who also uses it for zucchini soup. In this version, we’ve added potato for body, chile flakes for spice and lemon zest to heighten the citrus tang at the end.” Time: 45 minutes; makes 4 to 6 servings.

To view this online, click here.

Ingredients

1/2 cup olive oil, plus more as needed

2 heads broccoli (about 2 pounds), separated into small florets, stems peeled and diced

2 1/2 teaspoons kosher salt, more to taste

2 tablespoons unsalted butter

1 large Spanish onion, diced

5 cloves garlic, chopped

1/2 teaspoons black pepper, more for finishing

1/4 teaspoon red pepper flakes

1/2 pound potatoes, peeled and thinly sliced

1/4 teaspoon finely grated lemon zest

1 1/2 tablespoons fresh lemon juice, more to taste

Grated Parmesan, to finish

Flaky sea salt, to finish

Preparation

In a large soup pot, heat 2 tablespoons of oil over high heat. Add about a third of the broccoli, just enough so that it covers the bottom of the pan in a single layer without overcrowding. Cook broccoli without moving it for about 3 to 4 minutes, or until dark brown on 1 side only (leave the other side bright green). Transfer to a big bowl and repeat with remaining broccoli and more oil. When all the broccoli has been browned, season with 1 teaspoon salt and set aside.

Reduce heat to medium-low. Add butter and remaining 2 tablespoons of oil to pan. Add onions and garlic, black and red peppers, and 1/2 teaspoon salt. Cook onion-garlic mixture until soft and translucent, about 4 minutes. Add potato to the pot with 1 quart water and remaining 1 teaspoon salt. Bring to a simmer, cover pot and cook until potato is just tender, 10 to 15 minutes. Add broccoli, cover again and cook until tender, another 5 to 10 minutes.

Add lemon zest and roughly purée soup with an immersion or regular blender, leaving some small chunks for texture. Stir in lemon juice. Finish with grated Parmesan, a drizzle of olive oil, black pepper and flaky sea salt.

Wednesday Recipes

Six recipes to get you through the middle of the week. Enjoy!

CARROTS AND LENTILS IN OLIVE OIL

This comes from Martha Rose Shulman in The New York Times Cooking e-newsletter. Martha wrote, “This is an adaptation of a Turkish recipe, a sweet and savory combination of lentils, onions and carrots that can be served hot or at room temperature, as a main dish or a side.” Serves four to six.

To view this online, go to http://cooking.nytimes.com/recipes/1013501-carrots-and-lentils-in-olive-oil.

Ingredients

1 cup brown, green or black lentils, rinsed

3 cups water

1/4 cup extra virgin olive oil

1 onion, halved lengthwise, then sliced thin across the grain

1 teaspoon coriander seeds

4 garlic cloves, minced

1 1/2 pounds carrots, peeled and sliced thin (about 4 cups sliced)

1 tablespoon tomato paste dissolved in 1 cup water

1 teaspoon sugar

Salt to taste

1/2 cup chopped fresh mint

Preparation

Combine the lentils with 3 cups water in a saucepan, and bring to a boil. Reduce the heat, cover and simmer for 15 minutes. Set a strainer over a bowl, and drain.

Heat the oil over medium heat in a heavy casserole or skillet. Add the onion and coriander seeds. Cook, stirring, until the onion is tender, about five minutes. Add the garlic and carrots and salt to taste. Cook, stirring, for two to three minutes until the carrots begin to soften. Stir in the dissolved tomato paste, sugar and lentils. Add 1 to 1 1/2 cups of the cooking water from the lentils (enough to cover the lentils), salt to taste and half the mint. Bring to a simmer, and simmer uncovered for 15 to 20 minutes until the lentils are tender and much of the liquid has evaporated. Taste and adjust salt. Remove from the heat, sprinkle on the remaining mint and serve, or allow to cool and serve at room temperature with cooked whole grains, like bulgur or quinoa.

Tip: Advance preparation: This will keep for three to four days in the refrigerator. The dish is delicious served at room temperature.

MARIO BATALI'S PENNE ALL'ARRABIATA

This was in a recent New York Times Cooking e-newsletter. It begins, “This, Mario Batali wrote in 2013 in The Times, is one of his late-night favorites. Its uncomplicated nature lends itself to an after-midnight feast. It’s basically pasta with tomato sauce and cheese, but red pepper flakes give the sauce a delicious kick.” Time: 30 minutes; makes 6 servings.

To view this online, click here.

Ingredients

3 tablespoons kosher salt

4 tablespoons extra-virgin olive oil, plus 4 more tablespoons

1/2 cup tomato paste

1 tablespoon hot red-pepper flakes

1 1/2 cups chopped tomatoes, like Pomì

1 pound penne

Maldon or other flaky sea salt

Freshly grated Parmigiano-Reggiano for serving

Preparation

Bring 6 quarts of water to a boil in a large pot, and add 3 tablespoons kosher salt.

Meanwhile, put 4 tablespoons olive oil in a large sauté pan over medium heat, and then add the tomato paste and pepper flakes; reduce the heat to low and stir just until fragrant, about 4 minutes. Stir in the tomatoes, and remove from the heat.

Drop the pasta into the boiling water, and cook until al dente. Drain the pasta, reserving 1/4 cup of the pasta water.

Add the pasta and the reserved pasta water to the tomato sauce, stir and toss over medium heat until the pasta is well coated. Season with salt if necessary, then add the remaining oil, tossing well. Serve immediately, with grated Parmigiano-Reggiano on the side.

LENTIL PILAF

This is from the January 1998 issue of Vegetarian Times. Makes 4 servings.

To view this online, go to http://www.vegetariantimes.com/recipe/lentil-pilaf/.

1/2 cup dry white wine or apple juice

4 cloves garlic, minced

1 medium onion, thinly sliced

2 medium carrots, thinly sliced

2 stalks celery, thinly sliced

1 cup uncooked basmati rice

1/3 cup lentils, rinsed and picked over

1/3 cup canned black beans, rinsed and drained

1/2 tsp. dried basil

1/4 tsp. ground cumin

1/4 tsp. curry powder

1/8 tsp. hot pepper sauce

1 bay leaf

2 cups vegetable stock or canned broth

Low-sodium tamari or soy sauce to taste

In large nonstick skillet, bring wine or juice to a boil over medium-high heat. Add garlic, onions, carrots, celery, rice and lentils. Cook, stirring often, 2 minutes. Add black beans, basil, cumin, curry powder, hot pepper sauce and bay leaf. Cook, stirring often, 2 minutes.

Add stock and bring to a boil. Cover and simmer until lentils and rice are tender, about 15 minutes. Remove and discard bay leaf. Season with tamari or soy sauce to taste.

nutritional information Per Serving: Calories: 283; Protein: 10 g; Total Fat: 2 g; Carbohydrates: 55 g; Sodium: 626 mg; Fiber: 10 g; Vegan

LEMON-TARRAGON VEGETABLE SALAD

This also comes from the January 1998 issue of Vegetarian Times. Serves 6.

To view this online, click here.

2 Tbs. olive oil

1/4 cup fresh lemon juice

2 tsp. Dijon mustard

2 Tbs. minced fresh parsley

1 tsp. minced fresh tarragon or 1/4 tsp. dried

1/2 tsp. minced garlic

1 medium red bell pepper, chopped

1 stalk celery, chopped

1 medium tart apple, such as Granny Smith, peeled and diced

1 medium carrot, peeled and shredded

1 cup chopped green or red cabbage

Salt and freshly ground black pepper to taste

In medium bowl, combine oil, lemon juice, mustard, parsley, tarragon and garlic. Add bell pepper, celery, apple, carrot and cabbage and toss well. Cover and let stand at room temperature at least 10 minutes for flavors to blend. Season with salt and pepper.

nutritional information Per Serving: Calories: 67; Protein: 1 g; Total Fat: 4 g; Saturated Fat: 0 g; Carbohydrates: 6 g; Cholesterol: 0 mg; Sodium: 22 mg; Fiber: 1 g; Vegan

GARLIC TOASTS

This makes a nice accompaniment to many meals – or a snack for several people. It also comes from the January 1998 issue of Vegetarian Times. Makes 12 toasts in 30 minutes or less.

To view this online, go to http://www.vegetariantimes.com/recipe/garlic-toasts/.

Salt and freshly ground black pepper

12 (1/2 inch thick) slices French baguette

Vegetable oil cooking spray

2 Tbs. grated Parmesan cheese

1 tsp. minced garlic

Preheat oven to 350 degrees. Coat bread slices on both sides with cooking spray and place on baking sheet. Sprinkle with Parmesan cheese, garlic, salt and pepper. Bake until golden brown and crisp, about 20 minutes. Serve warm with Lemon-Tarragon Vegetable Salad.

nutritional information Per Toast: Calories: 73; Protein: 3 g; Total Fat: 1 g; Saturated Fat: 0 g; Carbohydrates: 13 g; Cholesterol: 1 mg; Sodium: 168 mg; Fiber: 1 g; Vegan

CRANBERRY PIE

This recipe can be found in my e-cookbook Off the Wall Cooking, which is for sale on Amazon.com. (To buy a copy of it for your Kindle or tablet, click here.) My dad sent this recipe in a letter dated “18 No 79”. He wrote, “Here is a recipe for a pie. 1st the way it was in the paper and the way I made it.”

2 T cornstarch

1 C sugar

1/4 tsp. salt

1 1/4 C hot water

1 C raisins

1 T butter

2 C cranberries

Pie crust

Blend 1st four ingredients & cook in double boiler until thick. Add next 3 ingredients & cook 10 minutes. Put in pie shell & bake at 450 degrees for 20-30 minutes, covering pie with foil for the first 10-15 minutes. (Crust can be any kind you want, whether double crust or simply a bottom crust.)

VARIATION

2 Tbls cornstarch

3/4 C honey + 1/4 C molasses

1/4 tsp. salt

1 1/4 C hot water

1 C raisins

1 T margarine

1 1/2 C cranberries + 1 C canned cranberries (kind with berries in sauce)

Pie crust

Make as above.

Tuesday Recipes

Enjoy!

VEGAN BRAISED CHINESE MUSHROOMS AND BABY BOK CHOY

This comes from Elaine Louie in The New York Times Cooking e-newsletter. Elaine wrote, “A classic Chinese dish is bok choy served with dried black mushrooms, soaked until soft and then flavored with soy sauce and other ingredients.” Time: 45 minutes; makes 2 servings.

To view this online, click here.

Ingredients

1 teaspoon vegetarian oyster sauce or stir-fry sauce, like Lee Kum Kee brand (sold at Asian markets or on Amazon.com)

1 tablespoon soy sauce

1 1/2 teaspoons sugar

1 teaspoon sesame oil

1/2 cup vegetable broth or water

1 teaspoon rice wine or dry sherry

14 Chinese dried mushrooms, soaked in warm water until softened, stemmed and squeezed dry, or fresh shiitake mushrooms, stemmed

2 tablespoons vegetable oil

1 teaspoon cornstarch

14 baby bok choy

2 scallions, white part only, minced

Preparation

In a small bowl, combine oyster or stir-fry sauce, soy sauce, sugar, sesame oil, vegetable broth and rice wine or sherry. Mix well, and reserve.

Fill a large pot about three-quarters full of water, and place over high heat to bring to a boil. Meanwhile, in a skillet large enough to hold all the mushrooms in one snug layer, heat the vegetable oil over medium heat until shimmering. Add mushrooms, and stir-fry for 2 minutes. Add reserved sauce, and reduce heat to low. Cover, and simmer for 20 minutes, turning mushrooms over once or twice. If the pan becomes dry, add 1 to 2 tablespoons water.

In a small bowl, combine cornstarch with 2 teaspoons water, and mix well. Add to the mushrooms. Stir gently for 30 seconds, until mushrooms are glossy. Cover, and turn off heat. Add the baby bok choy to the boiling water, and blanch until crisp-tender, about 1 1/2 minutes. Drain well and arrange on a platter with the leaves pointed toward the center. Place the mushrooms in the center, and garnish with chopped scallions. If desired, serve with rice.

VEGAN MAC N CHEEZ

This comes from Tara Parker-Pope, also from The New York Times Cooking e-newsletter. Tara wrote, “Vegan diners and people who can't tolerate dairy will enjoy this creamy, velvety version of macaroni and cheese -- without the dairy.

“Julie Askew from Long Island set to work to develop this recipe when her picky son developed a dairy intolerance.” Time: 30 minutes; serves 4.

To view this online, go to http://cooking.nytimes.com/recipes/1016996-vegan-mac-n-cheez.

Ingredients

1/2 large sweet potato, scrubbed and cut into large chunks

1 medium carrot, top and tailed, washed and cut into thick slice

1/2 small onion, peeled and halved

1/4 red bell pepper, thickly sliced

1/2 cup broken cashew pieces (pre-soaked for 2-4 hours, or overnight)

1/2 cup of nutritional yeast

1/2 teaspoon turmeric

1/4 teaspoon smoked paprika

1 tablespoon sweet white miso

1 teaspoon Dijon mustard

Juice of 1/2 small lemon

Non-dairy milk, preferably unsweetened

Whole grain pasta

Preparation

In a vegetable steamer, steam the sweet potatoes, carrots, onion and red bell pepper until fork-soft, about 15 minutes. When the vegetables are half cooked, put the water on to boil for the pasta. Salt generously.

When the veggies are soft, put them in the blender with the remaining ingredients, then blend, adding milk until you obtain a thick pouring sauce. Stop blender once to scrape down the sides blend a little longer to get the sauce really smooth and creamy.

Drain the pasta and return to the pan. Pour the sauce over the pasta and stir over a low heat for a few minutes to warm through and combine thoroughly.

Serve with kid-friendly greens of your choice.

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

SPEEDY RED SAUCE

This is also from the February 2009 issue of Vegetarian Times. It begins, “This all-purpose pasta sauce can be used on spaghetti as well as in our Ultimate Vegan Lasagna. Puréed roasted red peppers help thicken it quickly.” Makes 5 1/ 2 cups in 30 minutes or less.

To view this online, go to http://www.vegetariantimes.com/recipe/speedy-red-sauce/.

1 Tbs. olive oil

1 12-oz. jar roasted red peppers, rinsed and drained

2 small onions, diced (2 cups)

2 Tbs. dried basil or 3 Tbs. finely chopped fresh basil

3 cloves garlic, minced

1 28-oz. can fire-roasted crushed tomatoes

Purée roasted red peppers in food processor or blender until smooth. Set aside.

Heat oil in saucepan over medium heat. Add onions, and sauté 5 minutes, or until golden. Add basil and garlic, and sauté 1 minute more. Stir in tomatoes and roasted red pepper purée. Season with salt and pepper, if desired. Simmer 10 minutes, or until slightly thickened.

nutritional information Per 1/2-cup serving: Calories: 53; Protein: 2 g; Total Fat: 1 g; Saturated Fat: less than 1 g; Carbohydrates: 10 g; Cholesterol: 0 mg; Sodium: 352 mg; Fiber: 2 g; Sugar: 6 g; Vegan; Gluten-Free

PAD THAI

This is from the January 1998 issue of Vegetarian Times. Makes 4 servings in 30 minutes or less.

To view this online, go to http://www.vegetariantimes.com/recipe/pad-thai/.

8 oz. rice noodles

2 tsp. peanut oil

1 medium red bell pepper, julienned

2 cloves garlic, minced

2 large ripe tomatoes, seeded and diced

4 oz. snow peas, trimmed

4 oz. firm tofu, drained and cut into 1/4-inch thick matchsticks

1/4 cup low-sodium soy sauce

2 Tbs. fresh lime juice

2 Tbs. chopped fresh cilantro

1/4 cup chopped cashews for garnish

4 green onions, chopped for garnish

2 oz. bean sprouts for garnish

In large pot, bring 3 quarts of water to a boil. When water boils, add noodles, stirring to prevent sticking. Cook until al dente, about 4 minutes. Drain.

Meanwhile, in large wok or skillet, heat oil over medium-high heat. Add bell pepper and garlic and stir-fry 3 minutes. Stir in tomatoes, snow peas and tofu and stir-fry just until tender, about 4 minutes. Add soy sauce and lime juice and bring to a simmer. Cook, stirring often, 2 to 3 minutes. Stir in cooked noodles and cilantro.

Spoon noodle mixture onto warm plates and garnish with cashews, green onions and bean sprouts.

nutritional information Per Serving: Calories: 289; Protein: 6 g; Total Fat: 4 g; Saturated Fat: 1 g; Carbohydrates: 59 g; Sodium: 624 mg; Fiber: 2 g; Vegan

DARK CHOCOLATE – ORANGE BROWNIES

This decadent recipe is from page 46 of the November 2015 issue of Vegetarian Times. It begins, “Cointreau, a sweet orange liqueur, gives fudgy brownies an elegant touch.” Makes 16 brownies in 30 minutes or less.

To view this online, click here.

1/3 cup plus 1 tsp. melted coconut oil, divided

8 Medjool dates, pitted

1/2 cup unsweetened cocoa powder

1/2 cup coconut sugar

1/3 cup maple syrup

2 Tbs. Cointreau liqueur

1 Tbs. vanilla extract

1/4 tsp. sea salt

1 large egg

1 cup hazelnut or almond meal

1/3 cup gluten-free oat flour

2 Tbs. grated orange zest

1/2 tsp. baking powder

2 oz. dark chocolate, chopped

Preheat oven to 350°F. Coat 8-inch-square baking pan with 1 tsp. coconut oil.

Pulse 1/3 cup oil, dates, cocoa powder, coconut sugar, syrup, Cointreau, vanilla, and salt in food processor until smooth. Blend in egg, then nut meal, flour, orange zest, and baking powder. Pour into prepared pan, sprinkle with chocolate, and bake 20 minutes, or until edges are firm.

nutritional information Per Per brownie: Calories: 191; Protein: 2 g; Total Fat: 10 g; Saturated Fat: 6 g; Carbohydrates: 26 g; Cholesterol: 12 mg; Sodium: 59 mg; Fiber: 3 g; Sugar: 20 g; Gluten-Free

Monday Recipes

Here are today's six recipes to start your week off. Enjoy!

FRAGRANT FRENCH ONION SOUP

From another forgotten emailing list. It starts off, "A classic that’s so simple, you’ll wonder what you did before you started serving this staple soup." Makes 4 servings

2 Tbsp. vegetable oil or water

2-3 large onions, sliced

1/4 cup unbleached all-purpose flour

4 cups water

1/4 cup soy sauce or tamari

4 slices French bread, toasted, or croutons

Heat the oil or water in a large saucepan over medium heat.

Add the onions and cook for 2 minutes. Add the flour and stir until the onions are well coated. Add the water and soy sauce or tamari and stir well. Bring to a boil, then turn heat to low and simmer, covered, until the onions are tender. Add more water if the soup becomes too thick.

Serve in individual bowls topped with the French bread or croutons.

VEGETABLE POT PIE

This comes from Delish. It begins, “Making from-scratch pot pie may seem fussy, but using store-bought puff pastry cuts the cooking time in half.” Total Time: 40 minutes; Prep Time: 10 minutes; Level: Easy; Serves: 4.

To view this online, click here.

Ingredients

2 tbsp. unsalted butter

1 tbsp. fresh thyme, chopped

2 garlic cloves, minced

1 leek, cut into 1/2" pieces

2 large carrots, chopped

kosher salt

Black pepper

1/4 c. all-purpose flour

1 1/2 c. vegetable broth

3/4 c. whole milk

2 c. frozen peas

8 oz. Mushrooms, sliced

1 russet potato, diced

1 sheet frozen puff pastry, thawed

1 egg, beaten with 1 tbsp. water

Directions

Preheat oven to 400 degrees F. In a large skillet over medium heat, melt butter and cook thyme, garlic, leeks, and carrots. Cook until vegetables soften, about 5 minutes. Generously season with salt and pepper. Add flour and continuously whisk until golden and well incorporated. Add vegetable broth and milk alternatively, whisking until mixture is smooth.

Bring pot to a boil and add peas, mushrooms, and potatoes. Cook 10 to 15 minutes until mixture begins to thicken. Transfer to a pie or casserole dish.

Carefully roll out puff pastry with rolling pin to smooth any creases. (If pastry cracks, dab with a little water and roll to keep together.) Lay pastry over dish and trim any excess dough. Tuck pastry into filling and cover completely. Cut steam vents in top of pastry with a sharp knife. Brush all over with egg wash.

Place baking dish on a baking sheet and bake until pastry is golden brown and filling is bubbling, 20 to 25 minutes. Serve immediately.

SMOKEY BLACK BEAN STEW

This comes from Matthew Kadey's “One-Pot Wonder” in the December 2012 issue of Runners' World, page 37. The article begins, “After a cold run there’s nothing better than sitting down to a hot meal, ideally one that’s easy to prepare. Indeed, without much time or effort you can produce flavorful results using just one pot, says chef Biju Thomas, coauthor of The Feed Zone Cookbook. Add lean proteins, whole grains, and vegetables, and 'one-pot meals supply all the nutrients runners need for training and recovery.' And, says Thomas, because you consume all the liquids in one-pot recipes, 'you don’t lose any nutrients that leach out during cooking.' These five recipes (each of which serves four) take 40 minutes or less to prepare and, once you get them going, require little more than stirring. Make one before you run, and heat upon return for a tasty reward.”

To view this online, go to http://www.runnersworld.com/nutrition-for-runners/easy-one-pot-postrun-meals.2 teaspoons canola oil

1 onion, diced

1 carrot, sliced

2 15-ounce cans drained black beans

1 28-ounce can diced tomates

1 1/2 cups vegetable broth

1 cup sliced roasted red pepper

1 Tablespoon minced canned chipotle pepper in adobo sauce

1 teaspoon cumin

salt and pepper

Zest of 1 orange

1 tablespoon fresh thyme

diced avocado

Heat oil in a pot. Cook onion and carrot for 5 minutes. Add black beans, diced tomatoes, vegetable broth, roasted red pepper, chipotle pepper, cumin, and salt and pepper. Simmer 20 minutes. Stir in orange zest and fresh thyme. Serve with avocado.

GREENS QUICHE

This comes from Tara Parker-Pope, also from The New York Times Cooking e-newsletter. Tara wrote, "The vegan chef Lindsay S. Nixon is giving Well readers a sneak peek at her new cookbook, 'Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and Low-Fat Vegan Recipes.' Nixon says, 'I developed this recipe to save a bunch of greens that were languishing in my fridge. It’ll work with any leafy greens you have on hand, particularly sturdy greens like kale, chard and collards, and although it’s crustless, it firms up nicely so you can cut perfect pieces. Who knew wilty leftovers could taste so good?'" Time: 1 hour 15 minutes; makes 6 servings

To view this online, go to http://cooking.nytimes.com/recipes/1015471-greens-quiche.

Ingredients

1 pound extra-firm tofu

1/4 cup nutritional yeast

1/4 cup cornstarch

1 1/2 tablespoons Dijon mustard

1 tablespoon lemon juice

1 teaspoon onion powder (granulated)

1 teaspoon garlic powder (granulated)

1/2 teaspoon turmeric

1/2 teaspoon salt

1/4 teaspoon red pepper flakes

4 cups chopped greens

Preparation

Preheat oven to 350 degrees.

Grease a shallow 9-inch pie dish and set aside.

Combine all ingredients, except greens, in a food processor or blender and whiz until smooth and creamy, stopping to break up chunks and scrape the sides as necessary.

Mix in greens, and transfer batter to a pie dish.

Using a spatula, spread the mixture around so it’s even and tight.

Bake for 30 to 40 minutes, or until golden and the center is firm (not mushy).

Allow to cool for at least 10 minutes before slicing (serving at room temperature is best).

Tip: Make ahead: You can make and store the mixture in an airtight container until you’re ready to bake, or bake the quiche a day or two ahead of time and gently reheat in your oven on warm for 10 to 20 minutes.

SWEET POTATO & BLACK BEAN ENCHILADAS

This comes from the December 2011 issue of Vegetarian Times, page 59. The recipes starts off, “Right from the start, the originality and flavor profile of this recipe made it a standout for VT taste testers. 'My wife and I eat this dish a lot in the fall and winter months. We make it when we're having guests (vegetarian and not) because we know everyone will enjoy it,' explains James McNulty. 'It can be made the night before and it travels well, so it's great for a potluck or a holiday party.'” Serves 8 (makes 16 enchiladas)

To view this online, click here.

Sauce

1 15-oz. can tomato sauce

1 3/4 cups low-sodium vegetable broth

1 tsp. ancho chile powder

1 tsp. chili powder

1 tsp. garlic powder

1 tsp. onion powder

1 tsp. dried oregano

1/2 tsp. chipotle chile powder

Filling

1 Tbs. extra virgin olive oil

1 small onion, diced (1 cup)

1 1/2 lb. sweet potatoes, peeled and diced (3 cups)

1 15-oz. can diced tomatoes, drained

1 16-oz. jar prepared medium salsa

2 cloves garlic, minced (2 tsp.)

1 chipotle chile in adobo sauce, drained and minced

1 15-oz. can black beans, rinsed and drained

1 12-oz. round queso fresco, divided

Enchiladas

extra virgin olive oil, for brushing baking dish

16 6-inch corn tortillas, warmed

2 limes, cut into wedges

1 avocado, sliced

1/2 cup sour cream, for garnish

Cilantro sprigs, for garnish, optional

To make Sauce: Bring all ingredients to a simmer in saucepan over medium heat. Whisk to combine, then remove from heat. Season with salt and pepper, if desired.

To make Filling: Heat oil in separate saucepan over medium heat. Add onion, and sauté 3 to 5 minutes, or until soft. Add sweet potatoes, tomatoes, salsa, garlic, chipotle chile, and 1/2 cup water; bring to a boil. Reduce heat to medium-low, and simmer 30 to 40 minutes, or until sweet potatoes are soft. Mash mixture with potato masher until combined. Add black beans, and cook 5 minutes. Stir in half of queso fresco, and remove from heat.

To assemble Enchiladas: Preheat oven to 350ºF. Brush 13- x 9-inch baking dish with oil. Spread 1/2 cup Sauce in bottom of dish. Fill tortillas with Filling. Roll, and pack close together seam-side down in baking dish. Top with remaining Sauce and queso fresco. Bake 15 minutes.

Adjust oven to broil. Broil Enchiladas 5 minutes, or until cheese is browned and bubbly. Let rest 10 minutes before serving. Garnish with lime wedges, avocado slices, sour cream, and cilantro sprigs, if using.

nutritional information Per Serving (2 enchiladas): Calories: 435; Protein: 13 g; Total Fat: 15 g; Saturated Fat: 5 g; Carbohydrates: 65 g; Cholesterol: 20 mg; Sodium: 963 mg; Fiber: 11 g; Sugar: 11 g; Gluten-Free

FRENCH LENTIL SOUP WITH ROASTED TOMATOES & PEPPERS

This comes from Seattle's Macrina Bakery. The recipe starts off, “This soup is a perfect comfort food on a drizzly Seattle day. We like to serve it in our cozy café with a few slices of crostini topped with goat cheese and a drizzle of good olive oil. It is pictured here with our Rustic Potato Roll. French green lentils are usually available in specialty shops and some supermarkets. If you can’t find French green lentils at your favorite market, you can substitute regular lentils.” Serves 4 to 6

Ingredients:

4 Roma tomatoes

3/4 cup olive oil

Kosher Salt

Freshly Ground Pepper

10 garlic cloves

1 medium yellow onion, diced

2 red bell peppers, diced

1 celery rib, diced

1-1/2 Tbsp ground cumin

1-1/2 Tbsp ground coriander seeds

1-1/2 cups French green lentils*

8 to 10 cups vegetable stock

1 Tbsp fresh Italian parsley, chopped

1 tsp fresh thyme, chopped

*Available in specialty shops and some supermarkets.

Preparation:

Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper.

Wash and core the tomatoes, then cut them into 12 pieces each. Combine chopped tomatoes and 1/4 cup of the olive oil in a bowl and toss together. Pour tomatoes onto the prepared baking sheet and spread into an even layer. Season with salt and pepper and roast on center rack of oven for about 15 minutes. Set aside.

Place 7 of the garlic cloves and another 1/4 cup of the olive oil in a small saucepan. Bring to a simmer over low heat and cook until cloves are tender, approximately 15 minutes. Swirl the pan occasionally to keep the cloves from sticking to the pan. Transfer cooked garlic cloves to a small bowl and mash into a paste. Set aside.

Pour the remaining 1/4 cup of the olive oil into a large, heavy-bottomed soup pot. Add diced onion, red bell peppers and celery. Cover pot and cook for 15 minutes over medium-low heat to sweat the vegetables, stirring occasionally. The onions will become translucent. Finely dice the 3 remaining garlic cloves and add to the soup pot along with the cumin and coriander. Continue cooking over medium-low heat for 1 minute or until garlic smells sweet but is not brown.

Add roasted tomatoes, mashed garlic, lentils and 8 cups of the vegetable stock. Bring to a simmer. Cook soup for 45 to 50 minutes or until lentils are tender, adding more stock if needed. If foam gathers on the surface of the soup, remove it with a spoon. Before serving, add parsley and thyme and season to taste with salt and pepper.

Friday Recipes

Finally, Friday and the weekend. Here are today's six recipes to try over the weekend. Enjoy!

ROASTED BUTTERNUT SQUASH AND RED ONIONS

This comes from Julia Moskin in The New York Times cooking e-newsletter. The recipe begins, “Here is an easy, healthy addition to a Thanksgiving feast or weekday dinner from Yotam Ottolenghi and Sami Tamimi, which was included in a Julia Moskin video feature in 2013. Chop up a few red onions and a butternut squash, roast them in high heat, and drizzle them with tahini sauce, herbs and pistachios. That’s it. (Keep an eye on the onions, though. They may cook faster than the squash.)” Time: 1 hour; Makes 10 to 12 servings

To view this online, click here.

Ingredients

About 1/2 cup olive oil, plus extra for pans

4 large red onions

Coarse salt and black pepper

4 pounds butternut squash cut into 1/2-inch wedges, peeled or unpeeled

1/3 cup pine nuts or shelled green pistachio nuts (optional)

2 tablespoons coarsely chopped flat-leaf parsley, mint, cilantro or a combination, for garnish

For Tahini Sauce (Optional):

1/4 cup tahini paste

2 tablespoons lemon juice

1 small clove garlic, crushed

Preparation

Heat oven to 475 degrees. Lightly coat two large baking sheets with olive oil.

Peel onions, leaving root ends intact. Cut each onion in half from stem to root. Cut each half into 4 wedges, leaving the root intact so that each wedge holds together. Spread on a baking sheet, sprinkle with salt and pepper and drizzle with oil.

Put the squash in a large mixing bowl. Add 1/4 cup olive oil, 1 teaspoon salt and about 1/4 teaspoon pepper; toss to coat. Spread on a baking sheet, peel side down (if intact).

Place both pans in oven and roast for 30 to 40 minutes, until the vegetables have taken on some color and are cooked through. Keep an eye on the onions, as they may cook faster than the squash and need to be removed earlier.

If using nuts, pour 1 tablespoon oil into a small frying pan and place over medium-low heat. Add nuts and 1/2 teaspoon salt and cook for 2 minutes, stirring often, until the nuts are golden brown and smell toasty. Immediately remove from the heat and dump onto a cutting board to stop the cooking. If using pistachios, chop coarsely when cool enough to handle.

To make tahini sauce, place tahini in a bowl. Add lemon juice, 1/4 cup water, garlic and 1/4 teaspoon salt. Whisk until sauce is the consistency of honey, adding more water or a tablespoon of olive oil if necessary.

When the vegetables are cooked, set aside until ready to serve. (The vegetables should be served the same day they are made. They can be served at warm room temperature, or reheated just before serving.)

To serve, combine vegetables on a large serving platter. If using tahini sauce, drizzle on top. Sprinkle herbs and, if using, nuts on top and serve.

SPICED PUDDING

This yummy recipe and the next one both come from the November 2015 issue of Runner's World, page 58 (“Get Pump(kin)ed Up!”), and posted on September 29, 2015. The article begins, “Canned pumpkin is not only more convenient than fresh—it's better for you, too. One cup packs three times as much beta-carotene as boiled-and-mashed fresh pumpkin, plus seven grams of fiber. A caveat: 'Don't get the pre-spiced ‘pie’ mix that has lots of added sugar,' says longtime runner Mark Bittman [RW contributing food writer], whose latest book is A Bone to Pick, a collection of essays from The New York Times. 'You want pure puree.' Here's how he uses this seasonal favorite.”

The pudding recipe begins, “The texture of this pudding is so creamy, you'll swear there's dairy in here.” Makes 6 servings.

To view both this and the Fall Pancakes recipes online, click here.

Ingredients

24 oz. silken tofu (about 3 cups)

1 can (15 oz.) pumpkin puree

1/3 cup maple syrup or other sweetener

1 tsp. vanilla extract

1/2 tsp. ground cinnamon

1/2 tsp. ground ginger

1/4 tsp. ground nutmeg

Dash salt

Directions

Put all of the ingredients in a food processor or blender. Puree until the tofu is smooth and the pumpkin is fully incorporated. Divide the mixture into six 1-cup bowls and refrigerate them until set, about 2 hours. Makes 6 servings.

FALL PANCAKES

This recipe begins, “These hearty pancakes are a perfect postrun meal.”

Ingredients

1 1/2 cups all-purpose flour

1 Tbsp. granulated sugar

2 tsp. baking powder

1/4 tsp. salt

1 cup milk

1 cup canned pumpkin puree

2 eggs

Grape-seed oil, for cooking

Directions

Heat a large skillet over medium heat. Whisk the dry ingredients. In a second bowl, whisk the milk, pumpkin, and eggs. Gently stir into the dry ingredients. The batter should be thick. Lightly oil the skillet. Add 1/4 cupfuls of batter. Cook pancakes, flipping when bubbles rise to the top and the bottoms are brown, 4 minutes per side. Makes 10 pancakes.

BUTTERNUT SOUP

This recipe also comes from Diabetic Connect. It originally calls for 2 vegetable or chicken stock cubes, but I've cut out the chicken stock cubes, so that it's only using the vegetable stock cubes. You could also use vegetable broth in place of the water and cut out the vegetable cubes altogether. Makes 4 servings.

To view this online, click here.

Ingredients

1 butternut squash diced

1 sweet potato diced

1 onion finely chopped

1 tablespoon olive oil

cinnamon to taste

1 teaspoon nutmeg

salt to taste

3 tablespoons plain low fat yogurt

2 vegetable cubes (see note above)

Directions

In a large pot, add the olive oil and onion, stir until soft.

Then add the butternut and sweet potato and cover with boiled water half an inch over.

Add the stock cubes, nutmeg and salt.

Cook until veggies are soft.

Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!

'CHICKEN' AND DUMPLINGS

From a long-since-forgotten emailing list. Makes 6 to 8 servings

For the Dumplings:

2 cups flour

1 Tbsp. baking powder

1/2 tsp. salt

1/2 stick (4 Tbsp.) margarine

3/4 cup soy milk

For the Soup: 1/2 stick (4 Tbsp.) margarine

1/2 cup onion, chopped

1/2 cup celery, chopped

1/2 cup flour

1/4 tsp. celery salt

1/2 tsp. pepper

8 cups vegetable broth

2 medium carrots, diced

1 lb. faux chicken, torn into small pieces (try Worthington brand Chickette or Morningstar Farms Meal Starters Chick'n Strips)

1 bay leaf

Combine the dry ingredients for the dumplings in a bowl.

Mix the margarine with the dry mixture until crumbly. Add the soy milk, stirring until moistened. Add more soy milk, as needed, if the mixture is too dry.

Knead the dough for 30 seconds on a well-floured surface, then roll to 1/8-inch thickness and cut into 1/2-inch squares.

Place the margarine, onion, and celery for the soup in a large saucepan and sauté until the vegetables are soft.

Add the flour, salt, and pepper to make a thick paste. Slowly mix in the broth and bring to a boil.

Add the carrots, faux chicken, and bay leaf.

Add the dumpling squares one at a time, stirring gently. Reduce the heat and simmer for 20 minutes, stirring often. Serve hot.

CHICKLESS POT PIE

This comes from country star Trisha Yearwood, who also has her own show on The Food Network (called Trisha's Southern Kitchen). The recipe starts off, “Trisha Yearwood's vegetarian take on chicken pot pie is just as decadent without the meat. Although the luscious vegetable filling with peas, carrots and potatoes could be a meal on its own, wrapping it in premade pie dough seals in flavor with a crispy crust.” Total Time: 1 hr 25 min; Prep: 25 min; Inactive: 10 min; Cook: 50 min; Yield: 8 servings; Level: easy

Read more online at: http://www.foodnetwork.com/recipes/trisha-yearwood/chickless-pot-pie-recipe.html?oc=linkback

Ingredients

1 cup thinly sliced carrots

1 cup frozen green peas

1 cup small diced potatoes

1/2 cup thinly sliced celery

1/3 cup finely chopped onion

1/2 cup butter substitute, such as Earth Balance

1/3 cup unbleached, all-purpose flour

1/2 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon celery seed

1/4 teaspoon garlic powder

1 3/4 cups vegetable broth

2/3 cup almond milk

Two 9-inch unbaked pie crusts, lard free

Directions

Preheat the oven to 425 degrees F. Line a jelly-roll pan or baking sheet with foil to place the pie on before cooking; it will keep any filling from dripping into the oven and burning.

In a medium saucepan, combine the carrots, peas, potatoes and celery. Cover with water, bring to a boil and cook until the potatoes are tender, about 15 minutes. Remove from the heat, drain and set aside.

In a large skillet over medium heat, cook the onions in the butter substitute until they are soft and translucent, about 5 minutes. Stir in the flour, salt, pepper, celery seed and garlic powder. Cook for 2 minutes to get the flour taste out. Slowly stir in the broth and then add the milk. Reduce the heat to medium-low and simmer until thick, about 5 minutes. Remove from the heat and stir in the drained vegetables.

Roll out one of the unbaked crusts to a 13-inch diameter and place in a 9-inch deep-dish pie plate. Pour the mixture into the bottom crust. Roll out the second pie crust and place on top. Seal the edges and cut small slits in the top to allow steam to escape. Bake until the pastry is golden brown and the filling is bubbly, 30 to 35 minutes. If the top of the pie becomes too dark, loosely cover with foil and continue cooking. Cool for 10 minutes before serving.

Thursday Recipes

Here are today's six recipes. Enjoy!

7-LAYER MEATLESS TORTILLA PIE

Tortillas without meat? Yes, most assuredly! This yummy recipe is from FamilyTime.com, and begins, “Black beans and pinto beans are flavored with Pace® Picante Sauce and seasonings to make separate and delicious bean mixtures, which are then layered with flour tortillas and Cheddar cheese, and baked until hot, but into wedges and served.” Prep time: 20 minutes; Cooking time: 40 minutes; Serves: 6 servings (1 wedge each)

To view this online, click here.

Ingredients

2 cans (about 15 ounces each), pinto beans, rinsed and drained

1 cup Pace® Picante Sauce

1/4 teaspoon garlic powder, or 1 clove garlic, minced

2 tablespoons choped fresh cilantro leaves

1 can (about 15 ounces) black beans, rinsed and drained

1 small tomato, chopped (about 1/2 cup)

7 flour tortillas (8-inch)

8 ounces Shredded Cheddar cheese (about 2 cups)

Directions

Mash the pinto beans in a medium bowl with a fork. Stir in 3/4 cup picante sauce and the garlic powder.

Stir the remaining picante sauce, cilantro, black beans and tomato in a medium bowl.

Place 1 tortilla onto a baking sheet. Spread 3/4 cup pinto bean mixture over the tortilla to with 1/2-inch of the edge. Top with 1/4 cheese. Top with 1 tortilla and 2/3 cup black bean mixture. Top with 1/4 cup cheese. Repeat the layers twice more. Top with the remaining tortilla and spread with the remainning pinto bean mixture. Cover with aluminum foil.

Bake at 400 degrees for 40 minutes or until the filling is hot. Uncover the pie. Top with the remaining cheese. Cut the pie into 6 wedges. Serve with additional picante sauce and spring with additional cilantro, if desired.

BOSTON BAKED BEANS

Yield: 16 servings

Source: "Forbidden Foods Diabetic Cooking" by Maggie Powers

Book info: http://diabeticgourmet.com/book_archive/details/12.shtml

Ingredients

1 pound dried navy beans

1 large onion, chopped

2 teaspoons salt

1 tomato, chopped

1/3 cup firmly packed dark brown sugar

3 tablespoons molasses

2 tablespoons cider vinegar

1 tablespoons ketchup

1 tablespoon ground ginger

1 teaspoon dry mustard

1/4 teaspoon ground white pepper

Directions

Place the beans in a strainer and sort through the beans to remove stones, discolored beans, or any other objects. Rinse with cold water until beans are clean, about 2 minutes.

In a large bowl, combine the beans, onion, salt, and enough water to cover them by 2 inches. Let stand 8 hours or overnight at room temperature; do not refrigerate.

Preheat the oven to 300 degrees F.

In a strainer, drain and rinse the beans and onion. Place in a 4-quart saucepan and add the tomato, sugar, molasses, vinegar, ketchup, ginger, mustard, and pepper; stir until blended. Add enough water to cover the beans, about 2 cups. Cover and bake until bubbly and the beans are soft, 5 hours.

Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 0 g, Cholesterol: 0 mg, Sodium: 50 mg, Carbohydrate: 21 g, Dietary Fiber: 4 g, Sugars: 4 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Starch

VEGETARIAN MINESTRONE [SLOW COOKER]

This also comes from the Diabetic Connect e-newsletter. It begins, “With a few simple steps and time in the crock pot, you'll have this delicious and nutritious minestrone soup ready to serve.” Makes 8 servings.

To view this online, click here.

Ingredients

6 cups vegetable broth

1 (28 ounce) can crushed tomatoes

1 (15 ounce) can kidney beans, drained

1 large onion, chopped

2 ribs celery, diced

2 large carrots, diced

1 cup green beans

1 small zucchini

3 cloves garlic, minced

1 tablespoon minced fresh parsley

1 1/2 teaspoons dried oregano

1 teaspoon salt

3/4 teaspoon dried thyme

1/4 teaspoon freshly ground black pepper

1/2 cup elbow macaroni

4 cups chopped fresh spinach

1/4 cup finely grated Parmesan cheese, or more to taste

Directions

Combine vegetable broth, tomatoes, kidney beans, onion, celery, carrots, green beans, zucchini, garlic, parsley, oregano, salt, thyme, and black pepper in a 6-quart slow cooker.

Cook on Low for 6 to 8 hours.

Bring a large pot of lightly salted water to a boil. Cook elbow macaroni in the boiling water, stirring occasionally until cooked through but firm to the bite, 8 minutes; drain.

Stir spinach and macaroni into minestrone; cook another 15 minutes. Top with Parmesan cheese.

ROASTED BEETS

This comes from Kimberley Eggleston, About.com's Low Calorie Cooking expert. Kimberley writes, “When we had an abundance of beets at our house, I decided we better try some roasted beets. Several members of my family really like beets, and usually we just boil them. But like many other vegetables, roasting the beets brings out that extra sweet flavor, and roasted beets has quickly become a well loved dish.

”If you have not tried beets before, or think that you do not like them, try them again! Beets certainly have a flavor all their own, somewhat sweet and mildly earthy and absolutely delicious. When roasted, they are extra sweet and they pair great with roasted pork or chicken. When cooled they are fantastic in fresh green salads.

”There are two options for removing the skins of the beets, which you do not want to eat. You can peel them with a peeler before roasting them, or you can do what is called for in this recipe and wrap them in foil while cooking and remove the skins after they are cooled a bit. Just be sure to remove them somehow as they do not have a pleasant flavor.”

Prep Time: 10 minutes; Cook Time: 45 minutes; Total Time: 55 minutes; Yield: 6 servings

To view this online, click here.

Ingredients

2 pounds fresh beets

2 Tbsp extra virgin olive oil

1/2 tsp salt

1/4 tsp ground black pepper

Preparation

First, use a sharp knife to cut off the leaves and stem of the beets to 1/2 inch. Scrub the beets to remove any remaining dirt.

Preheat the oven to 425 degrees. Wrap the cleaned beets in aluminum foil tightly, and place the beets on a large cookie sheet.

Once the oven is preheated, place the wrapped beats on the cookie sheet into the oven. Bake the beets for 45 minutes, or until the beets become tender.

You can carefully unwrap one of the beets enough to insert a knife to check for doneness.

Once the beets are cooked, remove them from the oven and allow them to cook until they are cook enough to handle. Then unwrap the beets, and slice them into wedges. An medium sized beet can be sliced into six wedges. Slice smaller beets in half or into four wedges.

Put the beet wedges in a large bowl, and toss them with the olive oil, salt, and the ground black pepper. If you wish, the beets could them be drizzled with a bit of vinegar for a more pickled flavor.

VEGAN PUMPKIN RISOTTO

I think this came from About.com, but I'm not completely sure, since it's been kicking around my email account for more than five years with not note. The person who sent this wrote, “A vegetarian and vegan twist on classic Italian risotto - pumpkin! Why not? Pumpkin adds a sweet and unique flavor perfect for fall, as a vegetarian Thanksgiving entree, or anytime. This Italian risotto recipe is both vegetarian and vegan.”

Ingredients:

1 onion. diced

1 tbsp olive oil

2 cups arborio (risotto) rice

1 cup white wine

4 cups vegetable broth

1 cup canned pumpkin

1 tsp fresh ginger, grated or minced

1 tsp nutmeg

1 tbsp chopped fresh basil

1 tbsp margarine

salt and pepper to taste

Preparation:

Sautee the onion in olive oil over medium heat for three to five minutes, or until soft. Add the rice. Allow to cook, stirring, for a minute or two. Slowly add the wine. Start to add the vegetable broth, 1/2 cup at a time. Allow the moisture to cook off before adding the next 1/2 cup. Stir frequently. Add remaining ingredients, stirring well, and cook for just a few minutes, until heated through.

CREAMY SLOW COOKER PUMPKIN SOUP

This comes from Linda Larsen, About.com's Busy Cooks expert. She writes, “I love this wonderful Creamy Slow Cooker Pumpkin Soup for its bright colors and intense flavors. Be sure that you mix the vegetable broth and pumpkin very well in the first step so the vegetable blends with the rest of the ingredients.” She originally gives you a choice of vegetable or chicken broth, but as a vegetarian, the vegetable broth is the logical choice. Also, you can use a soy- or other-based cream in place of the dairy heavy cream and Parmesan cheese. Prep Time: 15 minutes; Cook Time: 360 minutes (6 hours); Total Time: 375 minutes; Yield: 6-8 servings

To view this online, click here.

Ingredients

1 onion, chopped

1 (16-ounce) can solid pack pumpkin OR 1 (16-ounce) package frozen squash, drained and pureed

2 (16-ounce) boxes ready to serve vegetable broth

2 cups frozen corn

1/2 teaspoon salt

1/8 teaspoon pepper

2 cups fresh cilantro

1/2 cup toasted pine nuts or walnuts

1/2 cup grated Parmesan cheese

4 cloves garlic, minced

1/2 teaspoon salt

1 tablespoon lemon juice

1/4 cup olive oil

1 cup heavy cream

Preparation

In 3 quart crockpot, combine onion, pumpkin, and 2 cups of chicken broth; mix until blended. Add remaining chicken broth, drained corn, 1/2 teaspoon salt, and pepper and blend well. Cover and cook on LOW for 6-7 hours until hot and flavors are blended. If you have a new, hotter-cooking crockpot, check the soup after 5 hours and stir after 3 hours.

To make pesto, in food processor, combine cilantro, pine nuts, Parmesan cheese, 1/2 teaspoon salt, and lemon juice.

Blend until chopped. Add olive oil and process until blended. Set pesto aside.

Add cream to soup, turn crockpot to HIGH, and cook for 10-15 minutes. Serve soup topped with the cilantro pesto.

Wednesday Recipes

Enjoy!

SOFT GINGER COOKIES

This is from Gesine Bullock-Prado in the January 2013 issue of Runners' World, page 36 (“The Athlete's Palate”). Genise writes, “Dates keep these whole-grain cookies moist without using butter or oil. 'Crystallized ginger adds the perfect bite--spicy and chewy at the same time,' says Bullock-Prado.” Makes 30 cookies.

To view this online, go to http://www.runnersworld.com/recipes/soft-ginger-cookies.

3/4 cup hot coffee

1 cup chopped, pitted dates

1/2 teaspoon baking soda

2 eggs at room temperature

1/4 cup organic blackstrap molasses

1 1/2 cups organic spelt flour or whole-wheat flour

1/2 teaspoon salt

1 tablespoon ground ginger

1/2 teaspoon cinnamon

1/2 teaspoon ground white pepper

1/4 teaspoon ground cloves

1/4 teaspoon ground nutmeg

1/2 cup chopped crystallized ginger

1/4 cup turbinado sugar

Preheat oven to 350°F. Combine coffee and dates and stir in baking soda. Let it sit for 10 minutes. Put mixture in a food processor; process until nearly smooth. In a bowl, whisk eggs and molasses. Continue whisking and add date puree. In a small bowl, whisk flour, salt, and spices. Stir into date mixture. Stir in ginger pieces until just combined. Freeze till very firm but scoopable (30 minutes). Using a teaspoon, drop dough into little mounds, a few inches apart, on a parchment-lined tray. Sprinkle sugar over cookies. Bake 10 minutes or until they feel spongy yet firm and spring back when gently poked.

Calories Per Cookie: 66; Carbs: 14 g; Fiber: 1 g; Protein: 1 g; Fat: .5 g

SMOKEY BLACK BEAN STEW

This comes from Matthew Kadey's “One-Pot Wonder” in the December 2012 issue of Runners' World, page 37. The article begins, “After a cold run there’s nothing better than sitting down to a hot meal, ideally one that’s easy to prepare. Indeed, without much time or effort you can produce flavorful results using just one pot, says chef Biju Thomas, coauthor of The Feed Zone Cookbook. Add lean proteins, whole grains, and vegetables, and 'one-pot meals supply all the nutrients runners need for training and recovery.' And, says Thomas, because you consume all the liquids in one-pot recipes, 'you don’t lose any nutrients that leach out during cooking.' These five recipes (each of which serves four) take 40 minutes or less to prepare and, once you get them going, require little more than stirring. Make one before you run, and heat upon return for a tasty reward.”

To view this online, go to http://www.runnersworld.com/nutrition-for-runners/easy-one-pot-postrun-meals.2 teaspoons canola oil

1 onion, diced

1 carrot, sliced

2 15-ounce cans drained black beans

1 28-ounce can diced tomates

1 1/2 cups vegetable broth

1 cup sliced roasted red pepper

1 Tablespoon minced canned chipotle pepper in adobo sauce

1 teaspoon cumin

salt and pepper

Zest of 1 orange

1 tablespoon fresh thyme

diced avocado

Heat oil in a pot. Cook onion and carrot for 5 minutes. Add black beans, diced tomatoes, vegetable broth, roasted red pepper, chipotle pepper, cumin, and salt and pepper. Simmer 20 minutes. Stir in orange zest and fresh thyme. Serve with avocado.

HERB-ROASTED WINTER VEGGIES

This comes from the January 2009 issue of Vegetarian Times, page 34. It begins, “These roasted vegetables are delicious over rice or pasta. They also make a fabulous addition to frittatas.” Serves 4 in 30 minutes or less.

To view this online, go to http://www.vegetariantimes.com/recipe/herb-roasted-winter-veggies/.

2 cups bite-size cauliflower florets, each halved lengthwise

2 cups halved Brussels sprouts

2 medium carrots, cut into sticks

1 medium yam or sweet potato (1/2 lb.), diced

3 Tbs. garlic-infused olive oil, divided

1 Tbs. chopped fresh rosemary

2 tsp. chopped fresh thyme

2 Tbs. chopped fresh parsley

2 tsp. lemon juice

Preheat oven to 450°F. Place cauliflower, Brussels sprouts, carrots, and yam in large bowl. Add 2 Tbs. oil, rosemary, and thyme, and toss to coat. Season with salt and pepper, if desired. Scatter vegetables evenly on baking sheet, and roast 20 minutes, turning 2 or 3 times with spatula. Increase oven temperature to 500°F, and roast vegetables 10 minutes more, or until tender. Transfer vegetables to large serving bowl, and add parsley, lemon juice, and remaining 1 Tbs. oil. Toss to mix, and serve.

nutritional information Per Serving: Calories: 164; Protein: 3 g; Total Fat: 11 g; Saturated Fat: 1.5 g; Carbohydrates: 16 g; Cholesterol: 0 mg; Sodium: 343 mg; Fiber: 5 g; Sugar: 6 g; Vegan; Gluten-Free

SOUTHERN NEW YEAR'S DAY SOUP

This also comes from the January 2009 issue of Vegetarian Times, page 73. While we're already into the new year, this soup is still yummy.

The recipe begins, “Across the South, there are three foods that need to be eaten on New Year’s Day for good luck in the coming year: greens, black-eyed peas, and stewed tomatoes. We’ve thrown them all in this savory soup along with some pasta and Parmesan. Any type of dark, leafy green will work in this recipe.” Serves 8.

To view this online, go to http://www.vegetariantimes.com/recipe/southern-new-year-s-day-soup/.

2 Tbs. olive oil

1 large leek, quartered, white and light green parts chopped (2 cups)

2 cloves garlic, minced (2 tsp.)

1 Tbs. poultry seasoning

8 oz. kale, tough stems removed, leaves cut into 2-inch pieces (4 cups)

1 15-oz. can diced tomatoes

1 15-oz. can diced tomatoes with green chiles

3/4 cup dried black-eyed peas

1 qt. low-sodium vegetable broth

3/4 cup farfalle pasta

Shaved Parmesan curls, for garnish

Heat oil in large pot or Dutch oven over medium heat. Add leek, and sauté 5 to 7 minutes, or until soft. Add garlic and poultry seasoning, and sauté 1 minute more. Stir in kale, and cook 5 to 7 minutes, or until leaves are wilted, tossing occasionally.

Add diced tomatoes, diced tomatoes with chiles, black-eyed peas, vegetable broth, and 7 cups water; season with salt and pepper, if desired. Cover, reduce heat to medium-low, and simmer 40 to 45 minutes. Stir in pasta, and cook 7 to 10 minutes more, or until pasta is al dente and black-eyed peas are tender. Serve garnished with Parmesan curls.

nutritional information Per Serving: Calories: 161; Protein: 6 g; Total Fat: 4 g; Saturated Fat: 0.5 g; Carbohydrates: 27 g; Cholesterol: 0 mg; Sodium: 656 mg; Fiber: 6 g; Sugar: 5 g

PAELLA PRIMAVERA

This comes from the March 2012 issue of Vegetarian Times, page 40. It begins, “Who needs a paella pan? A large skillet stands in for the wide, shallow two-handled cookware in this quick veggie-laden version of the classic Spanish rice dish. Just like its pasta namesake, Paella Primavera lends itself to endless variation. You can substitute zucchini for broccoli in the summer; in the fall, replace half the broccoli with cubed butternut squash.” Serves 6 in 30 minutes or less.

To view this online, go to http://www.vegetariantimes.com/recipe/paella-primavera/

2 1/2 tsp. olive oil

1 red bell pepper, chopped (1 cup)

6 green onions, thinly sliced (1 cup)

3 cups low-sodium vegetable broth

3 cloves garlic, minced (1 Tbs.)

1 tsp. crumbled saffron threads

1 cup short-grain white rice, such as Valencia

3 cups broccoli florets

1 cup fresh or frozen baby peas

1 cup halved grape or cherry tomatoes

12 pitted green olives, halved

12 pitted black olives, halved, optional

1 lemon, cut into wedges

1/4 cup chopped fresh parsley

Heat oil in large nonstick skillet over medium heat. Add bell pepper and green onions; cook 5 minutes. Stir in broth, garlic, and saffron; bring to a boil. Sprinkle rice over ingredients, reduce heat to medium-low, and simmer, covered, 10 minutes.

Sprinkle broccoli, peas, tomatoes, and olives over rice. Cover, and cook paella 8 minutes, or until rice is tender. Remove from heat, and let rest, covered, 5 minutes. Season 
with salt and pepper, if desired.

To serve, spoon paella into 6 bowls, and garnish each with lemon wedges and parsley.

nutritional information Per 1-cup serving: Calories: 211; Protein: 5 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 40 g; Cholesterol: 0 mg; Sodium: 170 mg; Fiber: 5 g; Sugar: 5 g; Vegan; Gluten-Free

BEST APPLE CRISP

This comes from Diana Rattray, About.com's Southern Food expert. She writes, “This apple crisp is my favorite, with its buttery, crumbly oatmeal and brown sugar topping. I used a combination of Granny Smith and Fuji apples in the apple crisp, but any good baking or cooking apples will work well.” Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Yield: Makes 6 to 8 servings

To view this online, go to http://southernfood.about.com/od/Apple-Crisp-Recipes/r/Best-Apple-Crisp.htm.

Ingredients

3/4 cup all-purpose flour

1/8 teaspoon salt

3/4 cup light brown sugar, packed

3/4 cup quick oats

8 tablespoons cold butter, cut in small pieces

2 1/2 to 3 pounds baking apples, such as Fuji or Granny Smith, about 5 to 6 large apples

1 tablespoon lemon juice

1/3 cup light brown sugar, packed

1/2 teaspoon ground cinnamon

Preparation

Heat the oven to 350° F. Butter a 1 1/2-quart baking dish or 6 to 8 1- to 2-cup baking dishes.

In a mixing bowl or food processor bowl combine the flour, 3/4 cup brown sugar, salt, and butter.

Work the butter in with your hands, if using a mixing bowl, or pulse with the blade attachment of the food processor until the mixture is clumping together. Add the oats and mix or pulse to blend thoroughly. Set aside.

Peel and core the apples, then cut into wedges. Slice the wedges thinly. I like to chop a few of the apples in 1/2 inch pieces to give the filling a varied texture. Put them in a bowl with the lemon juice and toss periodically to keep the apples from becoming brown. Add the cinnamon and 1/3 cup brown sugar to the apple and lemon juice mixture.

Transfer the apple mixture to the prepared baking dish(es). Top the apple mixture evenly with the crumb mixture.

Bake for 40 to 50 minutes, or until the apples are tender.