vegetarian times - healing foods cookbook - quick & healthy 2014
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quick&
h lthy
SPECIAL ENCORE EDITION
AMERICAN VEGGIE
BBQ TACOS, p. 53
Soul-soothing soups & stews Ultimate veggie tacos Enlightened pasta dinners
Simply spectacular stir-fries and much more!
MINUTE MEALS
53 recipes
UNDER
400
calories
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THE EVENT THAT
CAN CHANGEYOUR LIFE
CUTTING EDGEEDUCATIONAL SESSIONS
Health and Nutrition
CookingRecipesLifestyle
IssuesAnimal Rights
ExerciseFitness
Earth Stewardship
Compassionate Living
MEET OTHERS OF LIKE MIND
Over 700 attendees of all ages,
from beginners to seasonedvegetarians; singles, couples
and families. Social gatherings
offer the ideal setting for
building lasting friendships!
FUN FOR EV ERYONE!
Music, humor, dancing, games
and much more!
GREAT NATURAL-FOODVEGAN MEALS
Delicious meals designed toaccommodate a variety of
diets, with gluten free and
raw food options. Prepared
under the direction of award
winning Chef Mark Reinfeld
of Vegan Fusion.
ENLIGHTENING SPEAKERS
Doctors, dietitians, chefs,
authors, social activistsand other educators will
share their knowledge and
experience.
Summerfest is excellent!
I cant believe its taken me half
my life to experience it.
- R.B. (NY
The place to learn about healthy vegan living!
vegetariansummerfest.orgor call (518) 568-7970
July 2 6Johnstown, PA
40th Annual Conference of the North American Vegetarian Society
Scan the QR Codeto learn more about
Vegetarian Summerfest
Jenny BrownCo-founder and Director ofthe Woodstock Farm AnimalSanctuary and author of TheLucky Ones: My PassionateFight for Farm Animals
T. Colin Campbell, PhDAuthor of The China Study:Startling Implications forDiet, Weight Loss, and Long-term Healthand Whole:Rethinking the Science ofNutrition
Michael Greger, MDPhysician specializing inclinical nutrition; foundedNutritionFacts.org to provideinformative daily videos andarticles on nutrition research
OVER SIXT Y INFORMATIVE & INSPIRING SPEAKERS
Howard LymanAuthor of Mad Cowboy:Plain Truth From the CattleRancher Who Wont EatMeat; President andfounder, Voice for a ViableFuture
Stephen Esser, MD, USPTAPhysician committed to theprinciples and practice oflifestyle medicine; trainedin allopathic medicine atHarvard University and theMayo Clinic
Julieanna Hever,MS,RD, CPTAuthor of the best-selling book,The Complete Idiots Guide toPlant-Based Nutrition; recentlyfeatured on The Dr. Oz ShowandThe Steve Harvey Show
Our 40t Anniversar Celebratio
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quick&healthy-MINUTE MEALS
THIRTY MINUTES OR FEWERthats all youll need
to make any of the healthful, delicious appetizers, soups,
salads, entres, and desserts between the covers of
this special edition. Whip up a one-dish meal for
a busy weeknight dinner, or mix and match by adding
an appetizer and a dessert for a no-fuss dinner party.
These dishes are so quick and easy that even multiple
courses can come together by the half-hour mark.
(Try a menu of Cumin and Bean Sprout Quesadillas;
Chickpea, Artichoke Heart, and Tomato Salad with
Arugula; and Coconut-Mango Sundaes, for example.)
Youll also find time-saving tips to help speed up the
process. It all adds up to fast food thats nutritious and
worthy of a discriminating palate.
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-minute meal makers
contents
SPECIALENCORE EDITION
coverPhotography by Lisa Romerein
Food styling by Rebecca Farr
Prop styling by Robin Turk
Appetizers 4
Salads 14
Soups 22
Stews 30
Sandwiches 38
Tacos & Wraps 48
Noodles 58
Grains 68
Patties 74
Stir-Fries 80
Desserts
Recipe Index 9
on the coverSoul-soothing soups & stews 22 & 30
Ultimate veggie tacos 48
Enlightened pasta dinners
Simply spectacular stir-fries 80
BOW TIES WITH
BROCCOLI PESTO, p. 65
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vegetariantimes.com/tablet
Experience magazine
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BRUSCHETTA WITH WHITE BEAN PASTE, TOMATO CHUTNEY,AND BALSAMIC GLAZE, p. 8
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SMALL BITES OF FLAVOR,appetizers can be a time-challenged cooks
secret weapon for staving off the hunger pangs of waiting diners.
Nestle diced vegetables in spoonfuls of seasoned grains, top tiny
toasts with a hearty spread and sauce, or seal morsels between tortillas
with molten cheese. The only requirement is that it not be too filling
and that it be enticing enough to invoke eagerness for courses to
come. Coordinate the six speedy starters in this chapter with the
suggested easy salads and entres. With some strategic preparation,
you can have a scrumptious multicourse meal in just 30 minutes.
appetizers
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WARM AVOCADO HALVES WITHPINK GRAPEFRUIT AND ENDIVE, p. 8
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minutes
Cumin and Bean SproutQuesadillasS E R V E S
In scarcely more time than it takes for
the cheese to melt, these quesadillas areready to serve. The sprout filling sticks
inside, so you dont have bits falling outwhen eating. To make them for a crowd,simply multiply the ingredients appro-priately, assemble on a baking sheet, and
bake 10 to 15 minutes at 350F. Offerthem as the starter course followed bya bowl of Butternut Bisque withCauliflower (p. 24).
1 tsp. whole cumin seeds
4 8-inch fat-free flour tortillas cup grated Monterey Jack cheese or
grated mild soy cheese
cup crunchy bean sprouts, such as
lentils, green peas, and adzuki beans
1 cup prepared chipotle salsa
1.Toast cumin seeds in large, dry skilletover medium heat 2 to 3 minutes, or
until fragrant, shaking pan constantly.Transfer to small bowl, and set aside.
2.Warm 1 tortilla in same skillet overmedium heat 1 to 2 minutes. Flip tortilla,
and sprinkle with 1/4cup grated cheeseand 1/2tsp. toasted cumin seeds. Scatterwith 1/4cup crunchy bean sprouts, andtop with second tortilla. Cook 2 minutes,
or until cheese begins to melt andquesadilla holds together.
3.Carefully flip quesadilla with spatula,and cook 2 minutes more, or untilslightly crisp on both sides. Transfer to
plate. Repeat with remaining tortillas,
grated cheese, cumin seeds, and sprouts.Cool quesadillas 1 to 2 minutes, then cuteach into 4 wedges. Serve with salsa.
PER QUESADILLA: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
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Bruschetta with White BeanPaste, Tomato Chutney, andBalsamic GlazeM A K E S B R U S C H E T T A
These elegant bruschetta are simple to
assemble. Serve them as the start of aquick meal followed by Linguine inLemon Cream Sauce (p. 66).
BALSAMIC GLAZE
1 cup balsamic vinegar
2 Tbs. Sucanat or nonrefined
cane sugar
WHITE BEAN PASTE
1 15-oz. can cannellini beans, rinsed
and drained 2 oz. grated Parmesan cheese ( cup)
cup fresh orange juice
2 Tbs. olive oil
clove garlic, minced ( tsp.)
CHUTNEY
4 Roma tomatoes, seeded and finely
chopped (2 cups)
1 red Fresno chile, seeded and finely
chopped ( cup)
2 Tbs. finely chopped fresh basil
2 Tbs. finely chopped shallot
2 Tbs. lime juiceBRUSCHETTA
16 slices French baguette
2 Tbs. olive oil
1.To make Balsamic Glaze: Simmervinegar and Sucanat in saucepan overmedium-low heat 20 minutes, or until
syrupy. Cool.
2.To make White Bean Paste: Blendall ingredients in food processor untilsmooth. Season with salt and pepper,
if desired.3.To make Chutney: combine allingredients in bowl.
4.To make Bruschetta: Preheat grill
or grill pan. Brush baguette slices withoil, and grill 2 to 3 minutes on each side.Spread 1 Tbs. White Bean Paste on eachgrilled bread slice. Top with 2 Tbs.
Chutney; drizzle with Balsamic Glaze.PER SLICE WITH TOPPING: CAL; G PROT; G TOTAL
FAT G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
minutes
Warm Avocado Halves withPink Grapefruit and EndiveS E R V E S
Work for these hors doeuvres is actuallydone in 12 minutes; the rest is bakingtime. Try this recipe with smooth-
skinned Fuerte avocados, which havea firmer, less fatty texture and wont turnmushy when baked. Follow these upwith Szechuan Black-Eyed Pea Salad
(p. 20) and Hoisin-Glazed Tempeh withGreen Beans and Cashews (p. 84).
2 Tbs. olive oil
2 endives, halved and sliced crosswise
into half-moons (2 cups) 2 shallots, thinly sliced ( cup)
2 Tbs. chopped parsley
2 avocados, halved and pitted
1 pink grapefruit, peeled and cut into
segments
1 fresh lime, juiced
1.Preheat oven to 425F.
2.Heat oil in skillet over medium-highheat. Add endives and shallots, and saut3 to 4 minutes, or until vegetables are
softened and brown around edges. Stir inparsley, and season with salt and pepper,if desired. Saut 1 minute more.
3.Sprinkle avocado halves with salt and
pepper, if desired, and place on bakingsheet. Fill with endive mixture. Bake12 minutes, or until avocado begins tobrown. Serve warm surrounded with
grapefruit. Drizzle with lime juice.PER SERVING AVOCADO AND CUP FILLING: CAL;
G PROT; G TOTAL FAT G SAT FAT; G CARB;
MG CHOL; MG SOD; G FIBER; G SUGARS
minutes
Quinoa-Avocado VerrinesS E R V E S
Quinoa practically cooks itself, and the
red variety makes the presentation extraeye-catching. Try preparing these verrinesas a precursor to Southwestern Salad with
Avocado-Lime Dressing (p. 18) and BlackBean and Toasted Corn Soft Tacos (p. 51).
cup red or white quinoa
tsp. chili powder, divided
3 tsp. lime juice, divided
2 tsp. olive oil
1 ripe avocado (6.5 oz.)
23 drops Tabasco sauce
cup alfalfa, broccoli, or leek sprouts
1.Bring quinoa, 1/4tsp. chili powder, and1 cup water to a boil in small saucepan.
Cover, reduce heat to medium-low, andsimmer 12 to 15 minutes, or until mostliquid is absorbed.
2.Whisk together 2 tsp. lime juice, oil,
and remaining 1/4tsp. chili powder inbowl. Add quinoa, and toss to coat.Season with salt and pepper, if desired.
3.Divide quinoa among 8 glasses.
(Recipe can be prepared ahead up tothis point, then covered, and refrigeratedfor up to 24 hours.)
4.Dice avocado, season with salt and
pepper (if desired), and toss with Tabascosauce and remaining 1 tsp. lime juice.
5.Divide avocado among glasses, andtop each with 1 pinch of sprouts. Serve
immediately, with small forks or spoons.PER /CUP VERRINE: CAL; G PROT; G TOTAL
FAT
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Keep it simple: the bestverrines have just three
or four distinct layers.
QUINOAAVOCADOVERRINES
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minutes
Feta-Stuffed PeppadewsM A K E S
Pop three ingredients into each ofthese sweet-and-spicy peppers, andappetizers are served. Find Peppadewsnear the pickles or the olive bar at
your supermarket. Offer these beforea Chickpea, Artichoke Heart, andTomato Salad with Arugula (p. 18)and Tabbouleh-Lentil Ragot (p. 71).
12 fresh mint leaves
12 Peppadews, rinsed and drained
small cucumber, peeled, seeded,
and cut into -inch cubes
2 Tbs. crumbled feta cheese,divided
Slide 1 mint leaf into cavity of each
Peppadew. Fill with 1 or 2 cucumbercubes and 1/2tsp. feta. Repeat withremaining ingredients. Chill untilready to serve.
PER PEPPADEW: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
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One of the great things about a Vitamix? It makes soup.
Hot soup. Right there, in the Vitamix machine itself. Talk
about a secret ingredient. So grab a spoon, because its
time to rethink what you thought was possible.
Find the recipe for Broccoli Cheese Soup at vitamix.com.
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minutes
Pita Quesadillas withCilantro HummusS E R V E S
Cilantro-laced hummus, not cheese,
is what holds these quesadillas together.To simplify the recipe, add cilantro leaves
to premade hummus. Serve these withsalsa before a main course of Spinach-Zucchini Soup (p. 24).
HUMMUS
cup cilantro leaves
1 clove garlic, peeled
cup cooked chickpeas (or 15-oz.
can, rinsed and drained)
1 Tbs. lime juice
1 Tbs. olive oilQUESADILLAS
2 7-inch whole-wheat pitas, split
crosswise
2 jarred roasted red bell peppers,
drained and sliced into strips
cup baby spinach leaves
1.Preheat oven to 350F. To makeHummus: Process cilantro and garlic
in food processor until chopped. Addchickpeas, lime juice, oil, and 2 Tbs.
water; pure 3 minutes, or until creamy.2.To make Quesadillas: Place 2 pita
halves on baking sheet. Spread eachwith 1/2cup Hummus. Top withpeppers, spinach, and remaining pitahalves. Bake 10 minutes, or until crisp.
Cut into triangles, and serve.PER SERVING QUESADILLA: CAL; G PROT;
G TOTAL FAT G SAT FAT; G CARB; MG CHOL;
MG SOD; G FIBER; G SUGARS
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GERMANSTYLE WARMPOTATO SALAD, p . 8
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A WINNING SALAD surprises the palate with distinct textures
(smooth avocado, dense chickpeas, crunchy croutons), contrasting
colors (dark green spinach, bright red tomatoes, sunny yellow corn),
and unexpected bursts of flavor (peppery arugula, sweet berries, a
sharp cheese), and enhances them all with a complementary dress-
ing. The upcoming pages present four such salads, all meals in their
own right and ready in just 6 to 15 minutes.
salads
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CHICKPEA, ARTICHOKE HEART,AND TOMATO SALAD WITHARUGULA, p. 8
A protein-rich element, such as beans, cheese, ornuts, can elevate a light salad into a hearty meal.
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SOUTHWESTERN SALAD WITHAVOCADOLIME DRESSING, p. 8
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2 Tbs. chopped green onions
2 Tbs. chopped cilantro
ripe avocado 6 Tbs. prepared (not chunky) salsa
cup low-fat sour cream
1 Tbs. lime juice
2 drops Tabasco sauce, optional
10 corn tortilla chips crushed, optional
1.Combine lettuce, beans, tomatoes,and corn in clear glass bowl. Sprinklegreen onions and cilantro on top.
2.Mash avocado in separate bowl, and
whisk in salsa, sour cream, and lime
juice. Season with Tabasco (if using) andsalt and pepper, if desired. Pour dressingover salad, toss well, and top withcrushed corn chips (if using).
PER CUP SERVING: CAL; G PROT; G TOTAL
FAT G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
minutes
German-Style Warm Potato SaladS E R V E S
This green beanlaced potato salad is
a satisfying 15-minute entre, but youcould also pair it with grilled vegetarian
sausages for a bigger meal. If you donthave white balsamic vinegar on hand,use any mild variety, such as whitewine or rice vinegar.
16 oz. baby red potatoes, cut into
1- x -inch pieces
8 oz. green beans, cut into 2-inch pieces
6 Tbs. olive oil
6 green onions, white and pale-green
parts chopped ( cup) 4 Tbs. white balsamic vinegar
4 Tbs. chopped fresh parsley
2 Tbs. chopped fresh tarragon or dill
8 cups loosely packed baby spinach leaves
1.Cook potatoes in pot of boiling salted
water 8 minutes, or until tender. Addgreen beans during last minute ofcooking.
2.Meanwhile, heat oil in skillet over
medium heat. Add green onions.
Cook 3 to 4 minutes, or until tenderbut not browned. Remove from heat,and stir in vinegar.
3.Drain potatoes and green beans. Toss
with olive oil mixture, parsley, andtarragon. Season with salt and pepper, ifdesired. Serve warm on bed of spinach.
PER CUP SERVING: CAL; G PROT; G TOTAL
FAT G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
minutes
Chickpea, Artichoke Heart, andTomato Salad with ArugulaS E R V E S
The 3/4-cup serving of chickpeas in thissalad packs about 11 grams of protein and9 grams of fiber. Toss the salad togetherin 10 minutes, and add a crusty loaf of
bread for a hearty meal.
3 cups cooked chickpeas or 2 15-oz. cans
chickpeas, rinsed and drained
1 6-oz. jar water-packed artichoke hearts,
rinsed, drained, and sliced
1 cup small pear or grape tomatoes,halved or quartered
cup chopped pitted kalamata olives,
optional
cup finely chopped fresh parsley
cup prepared balsamic vinaigrette
46 drops sriracha sauce
4 cups baby arugula
2 oz. crumbled feta cheese, optional
1.Toss together chickpeas, artichoke
hearts, tomatoes, olives (if using), and
parsley in bowl.2.Season vinaigrette with sriracha. Tosschickpea mixture with vinaigrette, thenstir in arugula and feta (if using). Season
with salt and pepper, if desired.PER CUP SERVING: CAL; G PROT; G TOTAL
FAT G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
minutes
Southwestern Salad with
Avocado-Lime DressingS E R V E S
Sweet romaine, grape tomatoes, corn,pinto beans, and crunchy corn chips
come together in just 10 minutes inthis lively and satisfying salad.
1 cup chopped romaine lettuce
cup cooked pinto beans or 15-oz. can
pinto beans, rinsed and drained
cup grape tomatoes, halved
cup fresh or frozen corn kernels
salad shortcutsPrewashed ready-to-eat blends of greens; grated, chopped, and miniature-size
vegetables; sliced nuts and shelled seeds are just some of the salad-friendly
convenience foods appealing to cooks on the fly. Buy a colorful bag of assortedlettuces, a package of grated carrots, a carton of grape tomatoes, a sleeve of
grated cheese, and a pouch of chopped nutsand you can literally toss
together a salad in seconds. Keep canned beans and chickpeas on hand for
an instant dose of protein, and you have a balanced meal in a bowl. To dress
it up, whisk together a simple vinaigrette: blend cup balsamic vinegar with
1 Tbs. Dijon mustard and salt and pepper to taste; keep whisking as you pour
in cup of extra virgin olive oil in a steady stream. Drizzle over salad, and toss.
For a creamydressing with
Southwesternzing, combineavocado with
salsa, sour cream,and lime juice.
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the worlds largest collectionof vegetarianrecipes
1. Spicy Shirataki Noodles 2. Lemon-Rosemary Butter Cookies 3. Jasmine Risotto Spring Rolls with Vanilla Dipping Sauce 4. Herbed Ricotta Cheese Toasts 5. Grilled Portobello Tacos with Salsa Verde 6. Frozen Tomatoes
7. White Pizza with Broccoli and Mushrooms 8. Tofu Mimosa 9. Vichyssoise (or Creamy Potato-Leek Soup) 10. Honey-Goat Cheese Phyllo Triangles 11. Mini Pumpkin-Sage Balls 12. Frise Salad with Creamy Truffle Vinaigrette
13. Smooth & Creamy Vanilla Ice Cream in Strawberry Meringue Nests 14. Summer Cymllings 15. Vegetarian Pho 16. Oranges Givres 17. Roasted Pear Salad with chvre and Fig Vinaigrette 18. Ricotta-Basil Stuffed Tomatoes
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SPINACHZUCCHINISOUP, p.
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HOMEMADE SOUPS are not known for being the quickest to
preparethey usually involve lots of time for simmeringbut
the worlds universal comfort food can be yours in 30 minutes or
fewer. Ahead, youll find three delicious, nutritious recipes to prove
it. And, while they do require some time bubbling on the stove, that
just gives you the opportunity to slice some good crusty bread or
prepare a complementary appetizer or salad accompaniment.
soups
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BUTTERNUT BISQUEWITH CAULIFLOWER
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A RUSTIC, stick-to-your-ribs stew is pure satisfaction. Although
stewing is by definition a slow processthink low-temperature,
moist-heat cookingthe good news is that its a hands-off one.
Once ingredients are covered on the stove or in the oven, youre free
to tend to other tasks as the flavors merge and intensify. Thanks to a
few strategic shortcuts, the five hearty meals that follow are ready to
warm you from the inside out in just 20 to 30 minutes.
stews
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minutes
Butternut Squash andChickpea Stew with CouscousS E R V E S 8
Store-bought creamy soups, suchas butternut squash, corn, or
potato-leek, make great bases forhearty stews like this one. Couscousis a just-add-hot-water complement.
2 Tbs. olive oil
1 medium carrot, diced ( cup)
1 small onion, diced (1 cup)
red bell pepper, chopped ( cup)
1 Tbs. whole cumin seeds
1 bay leaf, crumbled
2 16-oz. cans chickpeas, rinsed
and drained
1 32-oz. container butternut
squash soup
2 cups couscous
1. Heat oil in saucepan over mediumheat. Add carrot, and saut 3 to 5minutes, or until softened. Addonion and bell pepper, and saut
3 to 5 minutes more, or until soft.Stir in cumin seeds and bay leaf.2. Pure 3/4cup chickpeas and3/4cup butternut squash soup in
blender until smooth. Add pure
to carrot mixture along with
remaining chickpeas and soup.Simmer 15 to 20 minutes. Seasonwith salt and pepper.3. Meanwhile, place couscous in
heat-proof bowl, and stir in 2 cupsboiling water. Cover, and let stand3 to 5 minutes, or until all liquid isabsorbed. Fluff couscous with fork.Divide couscous among 8 shallow
bowls. Ladle chickpea stew aroundcouscous in each bowl.PER SERVING: CAL; G PROT; G TOTAL FAT
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MOCK CHICKENDIVAN POT PIE, p.
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minutes
Double CorianderEggplant TagineS E R V E S
The baby eggplants in this Moroccan-style stew require less chopping and
cooking time than full-size varieties.
EGGPLANT TAGINE
2 Tbs. olive oil
1 large sweet onion, peeled and
thinly sliced
4 cloves garlic, minced (4 tsp.)
12 baby eggplants, halved lengthwise
2 tsp. ground coriander
2 tsp. ground cumin
2 tsp. honey tsp. red pepper flakes
1 28-oz. can chopped tomatoes
cup chopped cilantro
CILANTROMINT YOGURT SAUCE
1 cup low-fat Greek-style yogurt
cup chopped cilantro
2 Tbs. chopped fresh mint
1 Tbs. olive oil
1 tsp. sugar
1. To make Eggplant Tagine: Heat oil
in skillet over medium-high heat. Addonion and garlic; saut 5 minutes, oruntil softened. Add eggplants, coriander,cumin, honey, and red pepper flakes.
Saut 5 minutes, or until eggplants aresoftened. Add tomatoes, cover, andsimmer 20 minutes, or until sauce isthickened and eggplant is tender. Stir
in cilantro, and season with salt andpepper.
2. To make Cilantro-Mint Yogurt Sauce:
Pure all ingredients in food processor orblender until smooth. Season with saltand pepper.
3. Serve tagine warm over steamed
couscous or bulgur (or brown rice ifavoiding gluten), topped with Cilantro-Mint Yogurt Sauce.
PER SERVING: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
minutes
Mock Chicken Divan Pot PieS E R V E S
The time-saving ingredient in this spinon classic chicken divan is creamy,
woodsy portobello mushroom soup.Frozen puff pastry is another convenientproduct called for herebut youll needto plan ahead and remove it from the
freezer to thaw 24 hours before startingthis dish. Steaming the broccoli in themicrowave can also help to whittle downpreparation time.
4 cups broccoli florets (halved if large)
1 cups prepared creamy portobello
mushroom soup, such as Imagine
cup light mayonnaise or soy
mayonnaise
1 tsp. dry sherry or cooking sherry
tsp. poultry seasoning (or tsp. each
ground thyme and ground sage) 1 lb. seitan, cut into bite-sized pieces
cup freshly grated Parmesan cheese
or shredded vegan cheese of choice,
optional
sheet (one-third of 17.3-oz. pkg.)
frozen puff pastry, thawed
1. Preheat oven to 425F, and place ovenrack in bottom third of oven. Coat 13- x9-inch baking dish or oval casserole or
gratin dish with cooking spray.
2. Place broccoli florets in microwave-safe casserole with lid, and add 3 Tbs.water. Cover, and microwave on highpower 2 minutes. Stir, cover, and
microwave 2 minutes more, or untilbroccoli is tender. Drain, and set aside.3. Meanwhile, whisk together soup,mayonnaise, sherry, and poultry
seasoning in large bowl. Season with saltand pepper, if desired. Add seitan andbroccoli florets; stir to combine. Transferbroccoli-seitan mixture to prepared
baking dish, and sprinkle with Parmesancheese, if using.4. Cut pastry into 6 equal squares. Placesquares evenly over seitan mixture.
(Filling does not need to be completelycovered by squares.)5. Bake 20 minutes, or until pastry ispuffed and golden, and filling is hot and
bubbly.
PER SQUARE: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
start small andseal the dealThe smaller the ingredient, the faster it will cook, so choose petite
vegetable varieties (baby carrots, new potatoes, baby eggplants), or cut
larger versions into small pieces. Stews also cook quickly (in about 25
minutes) when individual portions are sealed in foil packets and entrusted
to a hot (400F) oven. One of the best things about stewing is that there
is just one pot to clean. To use each moment to your best advantage, look
for windows of time in recipes during which you can tackle another step.
Chop vegetables or whisk together a sauce while waiting for the oven to
preheat, water to boil, or stew to simmer.
Vegetables takeless time to gettender than meatsdo, so vegetarianstews are faster-cooking by nature.
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NewNew
What Makes Our Kombucha so Special.. pWater.
re Gro r Yerba Mate Teas. avor r re for a mor ficial N t
v ral Stores Natio
1 S 6 f Y
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CRUNCHY CROQUEPROVENAL, p.
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FEW MAINCOURSE DISHES come together as quickly as a good
sandwich. Smooth a delectable spread or sauce on sliced bread,
stack on a few of your favorite ingredients, and you have a meal
thats not just simple to make but also convenient to eat. For
variety, change up the baseuse walnut bread, baguettes, buns,
whole-wheat sourdoughand give the creative techniques in
this collection a try: fill with roasted vegetables, broil open-face,
or batter and bake for a fast, satisfying repast.
sandwiches
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CAROLINASTYLE BARBECUESANDWICHES, p.
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minutes
Veggie Club SandwichesS E R V E S
Vegetarian fillings and a creamy
arugula spread lighten the fatand calories in this classic clubwithout compromising flavor.
cup vegan sandwich spread, such
as Follow Your Heart Vegenaise
cup chopped arugula
12 slices toasted whole-wheat
sourdough bread, divided
1 cup radish sprouts
2 medium tomatoes, sliced
-inch thick (8 slices)
8 slices meatless bacon strips, cooked1 avocado, peeled, halved, and sliced
12 slices meatless deli-style smoked
chicken
1. Combine sandwich spread andarugula in medium bowl. Spread halfof mixture on 4 slices toasted bread.
2. Divide radish sprouts oversandwich spread. Top each with1 tomato slice and 2 bacon strips.
Add a second layer of toast toeach sandwich, and top each with
1 more tomato slice, then avocadoand 3 slices smoked chicken.Spread remaining sandwich spreadover remaining 4 toast slices, and
place over chicken. Secure sand-wiches with decorative toothpicks,if desired, and cut into 4 triangles.
PER SERVING TRIANGLES OR SANDWICH: CAL; G PROT; G TOTAL FAT G SAT FAT;
G CARB; MG CHOL; MG SOD; G FIBER;
G SUGARS
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BAGUETTE WITH ROASTEDRED PEPPER SPREAD, p.
Roasted red peppers add color and flavorto a simple cream cheese spread.
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minutes
Edamame Pt SandwichesS E R V E S
The push of a button on your food
processor turns out a delicious,protein-rich base for these sandwich-esedamame pt. This multitaskingpt can also be spread on crackersor thinned with additional water
and used as a dip.
1 cups frozen shelled edamame,
thawed
cup walnuts
cup mint leaves (packed) 1 green onion, chopped
tsp. salt
3 Tbs. lemon juice
8 slices whole-grain bread
2 cups arugula
4 jarred roasted red peppers,
drained
2 small cucumbers, thinly sliced
1. Pure edamame, walnuts, mint,green onion, and salt in food processoruntil finely chopped. With motor
running, add lemon juice and 3 Tbs.water. Process until smooth.2. Spread each of 4 bread slices with1/3cup pt. Add 1/2cup arugula, 1roasted pepper, and cucumber slices to
each. Top with remaining bread slices.PER SANDWICH: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS G FIBER; G SUGARS
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minutes
Taleggio Tartines withGrape, Watercress, andRed Onion SaladS E R V E S
Taleggio is a rich cheese that melts
easily. In Italy, its often pairedwith spicy greens or fresh grapes.
VINAIGRETTE
2 tsp. sherry vinegar
tsp. whole-grain mustard
tsp. agave syrup
1 Tbs. olive oil
cup thinly sliced red onion
TARTINES
3 oz. Taleggio cheese
4 -inch-thick slices walnut bread,
lightly toasted
4 cups watercress or arugula 1 cup red seedless grapes, halved
1.To make Vinaigrette: Whisktogether vinegar, mustard, and agave
in small bowl. Whisk in oil, stir inred onion, and season with salt andpepper. Let stand 10 minutes.
2.To make Tartines: Preheat broiler.
Spread 3 Tbs. cheese on each pieceof toast, and broil 1 minute, oruntil cheese is melted.3.Remove onion from Vinaigrette.
Toss onion with watercress andgrapes. Add 1 Tbs. Vinaigrette tosalad, and toss to coat. Top eachbread slice with 11/4cups salad,and serve.PER TARTINE: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
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minutes
Crunchy Croque ProvenalS E R V E S
A quick soak in egg and milkFrench
toaststylebakes into a golden coatingthat adds a gratifying crunch to thesesimple onion, tomato, and cheesesandwiches. Feel free to substitute yourfavorite cheese in place of the Gruyre.
2 Tbs. coarse-grain mustard
8 -inch-thick slices whole-wheat
French bread
3 oz. reduced-fat Gruyre cheese, sliced
or shredded
4 thin slices red onion, rings separated
8 fresh basil leaves 8 thin slices tomato
cup low-fat milk
2 large egg whites
1. Preheat oven to 450F. Coat baking
sheet with cooking spray.2. Spread mustard over 4 bread slices.Top each slice with cheese, 1 onion ring,2 basil leaves, and 2 tomato slices. Season
with salt and pepper. Top with remain-ing bread slices.
3. Whisk together milk and egg whitesin shallow dish. Season with salt and
pepper. Soak both sides of sandwiches inmilk mixture until liquid is absorbed.4. Transfer sandwiches to preparedbaking sheet, and bake 10 minutes oneach side, or until golden brown.
PER SANDWICH: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
minutes
Carolina-Style BarbecueSandwichesS E R V E S
A tangy mustard-based sauce distin-guishes Carolina-style barbecue fromits sweeter Kansas City cousin. This
fast-cooking recipe makes 2 cups ofsauce, leaving plenty to serve on theside. To add quick crunch to yoursandwiches, pick up a container ofcoleslaw at the deli.
1 cup apple cider vinegar cup no-salt-added ketchup,
such as Heinz
cup yellow mustard
3 Tbs. dark brown sugar
1 Tbs. molasses
2 tsp. Louisiana-style hot sauce
2 tsp. black pepper
1 tsp. salt
12 oz. seitan, cut into thin strips
4 hamburger-style buns
12 pickle chips, optional
1 cup prepared coleslaw, optional
1. Bring vinegar, ketchup, mustard,brown sugar, molasses, hot sauce, pepper,and salt to a simmer in saucepan overmedium heat. Cook 5 minutes. Transfer1 cup sauce to bowl, and set aside.
2.Add seitan to saucepan, and cook10 minutes.3. Divide among buns. Serve with picklechips, coleslaw, and extra sauce, if using.PER SANDWICH: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
minutes
Baguette with Roasted RedPepper SpreadM A K E S S A N D W I C H E S
The colorful spread in these sandwichesis a fancy, vegan version of pimientocheese. Jarred roasted red peppers are aflavor-popping, time-saving ingredient.
17 oz. jar roasted red peppers, drained well,finely chopped
1 8-oz. container vegan cream cheese,
softened
3 Tbs. finely minced onion
1 clove garlic, minced (1 tsp.)
2 18-inch French baguettes, each cut into
3 6-inch pieces and halved lengthwise
cup cucumber, peeled, seeded, and diced
12 romaine lettuce leaves
2 cups thinly sliced radicchio
1. Combine roasted red peppers, creamcheese, onion, and garlic in bowl.
2. Tear out some of center from breadto make space for fillings. Spread creamcheese mixture on bottom halves ofbread. Top with cucumber, romaine,and radicchio, and top half of bread.
PER SANDWICH: CAL; G PROT; G TOTAL FAT
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minutes
Spanish Roasted VegetableSandwichesS E R V E S
Roasting vegetables in the oven takesRoasting vegetables in the oven takesfewer than 20 minutes and yieldsfewer than 20 minutes and yields
hearty flavorful sandwich fillings.hearty, flavorful sandwich fillings.
2 yellow squash or zucchini, sliced
lengthwise (1 lb.)
1 medium eggplant, sliced
lengthwise (1 lb.)
1 medium red onion, sliced (1 cup)
4 large button mushrooms, sliced
2 roasted red peppers, chopped
2 Tbs. whole natural blanched almonds
1 Tbs. red wine vinegar
1 clove garlic, chopped (1 tsp.) 1 5.3-oz. log goat cheese, softened
1 Tbs. chopped fresh basil
4 multigrain rolls, split horizontally
4 leaves green leaf lettuce
1. Preheat oven to 400F. SpreadPreheat oven to 400F. Spread
squash eggplant onion and mush-squash, eggplant, onion, and mush-rooms in single layer on 2 bakingrooms in single layer on 2 bakingsheets and spray with cookingsheets, and spray with cookingspray. Roast 15 to 18 minutes orspray. Roast 15 to 18 minutes, oruntil tender.until tender.
2. Place roasted red peppers almondsPlace roasted red peppers, almonds,
vinegar and garlic in bowl of foodvinegar, and garlic in bowl of food
processor. Pure until smooth. Seasonprocessor. Pure until smooth. Seasonwith salt and pepper.with salt and pepper.
3. Mash goat cheese and basil in bowl.Mash goat cheese and basil in bowl.
4. Spread bottom halves of rolls withSpread bottom halves of rolls withgoat cheese mixture. Top each withgoat cheese mixture. Top each withlettuce leaf. Divide vegetables overlettuce leaf. Divide vegetables overlettuce. Spread roasted red pepperlettuce. Spread roasted red pepper
mixture on top halves of rolls andmixture on top halves of rolls, andpress together to adhere.press together to adhere.PER SANDWICH: CAL; G PROT; G TOTAL FATPER SANDWICH: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD; G SAT FAT; G CARB; MG CHOL; 8 MG SOD;
G FIBER; G SUGARS G FIBER; G SUGARS
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CREATED BY ANCIENT AZTECS, tacos in more recent history have
become an American mainstay. Their flat-bread base, the tortilla,
can be rolled, wrapped, or bent around any filling, or double as an
eating utensil (as in chips) or a plate (as in a tostada). Tacos can
be as quick to make as the fillings you choose are. Such flexibility
embraces global influences, resulting in fusions that take the
tortilla far beyond traditional beans, cheese, and salsa. In the fast,
easy recipes ahead, youll find traditional Mexican fare, along
with a nod or two to the American grill, and a tribute to Jamaican
cuisine featuring ginger, curry, pineapple juice, and peanuts.
tacos & wraps
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minutes
Smoky Black Bean Tostadaswith Garlicky GreensS E R V E S
Serve these open-face, or skip the
baking step, and wrap the toppingsinside burritos.
4 10-inch whole-wheat tortillas
2 Tbs. vegetable oil, divided
1 small onion, diced (1 cup)
1 15-oz. can black beans, rinsed
and drained
2 tsp. smoked paprika
tsp. dried oregano
4 cloves garlic, minced (4 tsp.)
1 lb. Swiss chard, ribs removed,
chopped
1 cup prepared chipotle salsa
4 Tbs. crumbled queso fresco, optional
4 Tbs. chopped cilantro, optional 4 Tbs. low-fat sour cream, optional
1. Preheat oven to 425F. Spray bothsides of tortillas with cooking spray.
Arrange on 2 baking sheets, and toast8 to 10 minutes, or until crisp.2. Heat 1 Tbs. oil in saucepan overmedium heat. Add onion, and cook
5 minutes, or until soft. Add beans,paprika, and oregano. Reduce heat to
medium-low, and cook 10 minutes.3. Heat remaining 1 Tbs. oil in skilletover medium-low heat. Add garlic,and cook 2 minutes, or until begin-
ning to brown. Stir in chard, andseason with salt and pepper, ifdesired. Cover, and cook 4 to 5minutes, or until chard is wilted.
4. Spoon 1/4cup bean mixture on each
tortilla. Top with 1 cup greens and 1/4cup salsa. Sprinkle with queso fresco,cilantro, and sour cream, if using.PER TOSTADA: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
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minutes
Black Bean and Toasted
Corn Soft TacosS E R V E S
Calling for canned beans preparedCalling for canned beans, prepared
salsa frozen corn and jarred roastedsalsa, frozen corn, and jarred roastedred peppers this recipe minimizesred peppers, this recipe minimizeschopping and cooking time.chopping and cooking time.
1 cup canned black beans
cup prepared salsa
2 cloves garlic, minced (2 tsp.)
2 tsp. ground cumin, divided
1 cup frozen corn kernels, thawed
tsp. ground black pepper
4 6-inch corn tortillas
12 baby spinach leaves
cup jarred roasted red pepper strips
cup coarsely chopped cilantro
2 small green onions, finely chopped
cup crumbled Cotija or feta cheese,
optional
1. Bring beans salsa garlic and 1 tsp.Bring beans, salsa, garlic, and 1 tsp.
cumin to a simmer in saucepan.cumin to a simmer in saucepan.Reduce heat to medium low andReduce heat to medium low, andcook 5 to 6 minutes or until soft.cook 5 to 6 minutes, or until soft.Remove from heat and mash withRemove from heat, and mash with
fork to crush beans for creamierfork to crush beans for creamierfilling if desired.filling, if desired.2. Heat skillet over medium-highHeat skillet over medium-highheat and coat with olive oil cookingheat, and coat with olive oil cooking
spray. Wrap corn in paper towels andspray. Wrap corn in paper towels, and
squeeze out excess water. Add corn tosqueeze out excess water. Add corn toskillet in single layer and sprinkleskillet in single layer, and sprinklewith remaining 1with remaining 1
2
tsp. cumin blacktsp. cumin, black
pepper and cayenne pepper to taste.pepper, and cayenne pepper to taste.
Cook 5 to 10 minutes or until goldenCook 5 to 10 minutes, or until goldenand crispy stirring frequently.and crispy, stirring frequently.
3. Preheat oven or toaster oven toPreheat oven or toaster oven to
350F. Toast tortillas in oven 1 minute350F. Toast tortillas in oven 1 minuteto soften. Fill each tortilla withto soften. Fill each tortilla with
4
cup beanscup beans, 1/4
cup corn 3 spinachcup corn, 3 spinachleaves red pepper strips cilantroleaves, red pepper strips, cilantro,
and green onions. Top each tacoand green onions. Top each tacowith 1 Tbs. cheese if using.with 1 Tbs. cheese, if using.PER SERVING TACOS: CAL; G PROT;PER SERVING TACOS: CAL; G PROT;
G TOTAL FAT G SAT FAT; G CARB; MG CHOL; G TOTAL FAT G SAT FAT; G CARB; MG CHOL;
MG SOD; G FIBER; G SUGARS MG SOD; G FIBER; G SUGARS
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Cook a hot filling,line it up withcool toppers, andlet everyone servethemselves.
mix and matchTake advantage of tacos accommodating nature, and make creative use of
leftovers as fillings. Use tortillas to make delicious wraps using the previous
days Asian stir-fry, Moroccan stew, or Greek salad. Buy premade crispy tacoshells (look for varieties with 6 grams of fat or fewer each), frozen vegetables,
and canned beans. If you opt to prepare beans from their dry state, buy them
soon before cooking them; the longer theyre stored, the more simmering it
will take for them to become tender. Cook beans when time is plentiful, and
freeze them in portions, so theyll be handy for inclusion in a fast meal after
a quick thaw in the microwave. When all your filling ingredients are ready,
line them up taco bar style, and let diners make their own custom creations.
minutes
Jamaican Curried Tempeh TacosS E R V E S
Tender, versatile, and fast-cooking
tempeh gives these tacos lots of protein.
1 Tbs. peanut oil
1 small sweet onion, such as Vidalia or
Walla Walla, diced (1 cup)
1 8-oz. pkg. tempeh, cut into
-inch cubes
cup unsweetened pineapple juice
2 Tbs. chopped cilantro
2 tsp. curry powder
1 tsp. grated fresh ginger
1 Tbs. lime juice
1 tsp. grated lime zest 4 6-inch corn tortillas, warmed
cup chopped red bell pepper
cup curly mustard greens,
finely chopped
2 Tbs. chopped peanuts, optional
1. Heat oil in nonstick skillet overmedium-high heat. Add onion, and cook3 to 5 minutes, or until softened. Stir in
tempeh, pineapple juice, cilantro, currypowder, and ginger. Season with salt and
pepper to taste. Cook 5 minutes, or untilliquid evaporates and tempeh starts to
brown, stirring occasionally. Removefrom heat, and stir in lime juice and zest.2. Fill tortillas with tempeh mixture.Add red bell pepper and mustard greens.
Top with peanuts, if using.PER SERVING: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
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minutes
American Veggie BBQ TacosS E R V E S
The no-cook barbecue sauce topping
these soft tacos requires only a quickstir of the ingredients.
BBQ SAUCE
1 Tbs. ketchup
1 Tbs. vegetarian Worcestershire sauce
tsp. honey
tsp. hot sauce, or more to taste
TACOS
1 Tbs. vegetable oil
1 cup sliced button mushrooms
cup diced green bell pepper
cup shredded carrots 1 cup soy crumbles, such as Lightlife
Gimme Lean
4 6-inch corn or flour tortillas, warmed
2 Tbs. chopped red onion
cup grape tomatoes, halved
cup shredded romaine lettuce
cup shredded Cheddar cheese
1 Tbs. pickle relish, optional
1. To make BBQ Sauce: Combine allingredients in bowl.2. To make Tacos: Heat oil innonstick skillet over medium heat.
Add mushrooms, bell pepper, andcarrots, and cook 3 minutes, or untilvegetables are soft, stirring halfwaythrough. Add soy crumbles and
2 Tbs. BBQ Sauce. Cook 8 minutes,or until soy crumbles are browned.3. Fill tortillas with soy crumble
mixture. Top with red onion,tomatoes, lettuce, cheese, and relish,if using. Serve with BBQ Sauce.PER SERVING: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
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minutes
ClayudasS E R V E S
Clayudas are a Oaxacan dish similarto pizza, but built on a tortilla base.
1 Tbs. canola oil
1 small white onion, diced (1 cup)
1 clove garlic, minced (1 tsp.)
1 tsp. ground cumin
1 15-oz. can black beans, rinsed
and drained
1 canned chipotle chile in adobo
sauce, drained
tsp. brown sugar
4 8-inch flour tortillas
8 oz. bagged slaw mix cup chopped cilantro
2 Tbs. lime juice
1. Preheat oven to 450F. Heat oil insaucepan over medium-high heat.Add onion, and cook 5 minutes, or
until translucent. Add garlic andcumin, and cook 1 minute more.Place onion mixture in blender withbeans, chipotle chile, brown sugar,
and 3 Tbs. water. Blend until smooth.
Season with salt and pepper.
2. Place 2 tortillas each on 2 bakingsheets. Spread bean mixture ontortillas, and bake 5 to 7 minutes, or
until edges become golden.3. Toss slaw in bowl with cilantro andlime juice. Season with salt andpepper. Top each clayuda with slaw,
and cut into triangles.PER SERVING: CAL; G PROT; G TOTAL FATPER SERVING: CAL; G PROT; G TOTAL FAT
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minutes
Grilled Vegetable WrapsM A K E S W R A P S
Save on shopping time: if you
dont happen to have on hand thevegetables listed here, grill upwhatever you find in your crisper.
12 thin asparagus spears, trimmed
1 small red bell pepper, cut into
-inch strips (1 cup)
1 small yellow summer squash or
zucchini, cut into -inch-thick
rounds (1 cup)
1 Tbs. olive oil
1 cup white beans
2 small cloves garlic, minced (1 tsp.)
1 tsp. chile sauce, such as sriracha
4 8-inch whole-grain or regularflour tortillas
12 small whole basil leaves
16 thin slices red onion
2 cups baby arugula leaves
1. Preheat grill or broiler. Tosstogether asparagus, bell pepper,squash, and oil on large baking sheet.
Season with salt and pepper, ifdesired. Grill or broil vegetables 4 to
6 minutes per side, turning once.2. Mash together beans, garlic, andchile sauce in small bowl until
smooth.3. Spread half of bean mixture overeach tortilla. Top each with 3 basilleaves, 1/2cup roasted vegetables,4 onion slices, and 1/2cup arugula.
Fold bottom third of tortillas overvegetables, and roll up tightly. Cutwraps in half on diagonal, and serve.PER WRAP: 8 CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
8 G FIBER; G SUGARS
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CASARECCIA WITH ZUCCHINIAND FRESH BASIL, p.
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THE BAGS AND BOXES of dried pasta lining the shelves of the
average American pantry attest to noodles status as a staple in our
diets. Serving as the cornerstone of countless meals, noodles are by
nature versatile and quick-cookingsimply boil them, and you have
a hearty base for an endless variety of flavorful toppings. The recipes
that follow showcase the myriad shapes and styles of the ubiquitous
noodleincluding the Japanese favorite, sobadressed up in fresh
takes on traditional sauces, including red, white, pesto, and peanut.
noodles
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FUSILLI BUCATI LUNGHI WITHROASTED RED PEPPER SAUCE, p.
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minutes
Whole-Wheat Spaghetti withSauted Leeks, White Beans,and WalnutsS E R V E S
To shave another 8 minutes off theTo shave another 8 minutes off the
prep time for this recipe, replace theprep time for this recipe, replace thespaghetti with whole-wheat angelspaghetti with whole-wheat angelhair. Vegetable lovers will appreciatehair. Vegetable lovers will appreciatethis recipes generous serving ofthis recipes generous serving of
chunky leek-and-white bean sauce.chunky leek-and-white bean sauce.
1 Tbs. olive oil
3 medium leeks, white and light green
parts chopped (6 cups)
1 medium yellow bell pepper, seeded
and thinly sliced (1 cup)
tsp. red pepper flakes
1 15-oz. can cannellini beans, rinsed
and drained
1 cup low-sodium vegetable broth 3 cloves garlic, minced (1 Tbs.)
12 oz. whole-wheat spaghetti
3 oz. crumbled feta cheese ( cup),
optional
cup chopped toasted walnuts
1. Put large pot of salted waterPut large pot of salted wateron to boil.on to boil.
2. Meanwhile, heat oil in largeMeanwhile, heat oil in largesaucepan over medium-high heat. Addsaucepan over medium-high heat. Add
leeks, bell pepper, and red pepperleeks, bell pepper, and red pepper
flakes; saut 10 minutes, or untilflakes; saut 10 minutes, or until
vegetables begin to brown. Stir invegetables begin to brown. Stir in
beans, broth, and garlic. Reduce heatbeans, broth, and garlic. Reduce heatto low, and simmer 5 minutes. Seasonto low, and simmer 5 minutes. Season
with salt and pepper, if desired.with salt and pepper, if desired.3. When water boils, cook spaghettiWhen water boils, cook spaghetti
according to package directionsaccording to package directionsuntil al dente, about 12 minutes.until al dente, about 12 minutes.Drain. Divide spaghetti amongDrain. Divide spaghetti among6 bowls or plates. Spoon sauce6 bowls or plates. Spoon sauce
over each serving of pasta, andover each serving of pasta, andsprinkle with feta cheese if using)sprinkle with feta cheese (if using)and walnuts.and walnuts.PER SERVING CUP PASTA AND CUP SAUCE:
CAL; G PROT; 8 G TOTAL FAT
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FETTUCCINE WITH THREEHERBPESTO, BLACK KALE, ANDOYSTER MUSHROOMS, p.
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minutes
Casareccia with Zucchini andFresh BasilS E R V E S
Casareccia look like macaroni that havebeen split open and twisteda shapethats perfect for light sauces. Cookingzucchini in the pasta water speeds up theprocess and cuts down on dirty dishes.
2 cloves garlic, minced
cup low-fat ricotta
8 oz. dry casareccia pasta (2 cups)
4 small zucchini, julienned (4 cups)
cup torn fresh basil
1. Put large pot of salted water onto boil.
2. Meanwhile, whisk together garlicand ricotta in large bowl.
3. When water boils, add pasta, andcook according to package directions;
add zucchini to pasta water 1 minutebefore end of cooking time.4. Drain zucchini and pasta, and addto ricotta mixture. Stir in basil, and
season with salt and pepper, if desired.PER CUP SERVING: CAL; G PROT; G TOTAL FAT
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minutes
Bow Ties with
Broccoli Pesto
S E R V E S
Heres another spring-fresh takeon pesto: broccoli, fresh mint,
parsley, and toasted hazelnuts.
6 Tbs. hazelnuts, plus more for
garnish, optional
2 cups broccoli florets
12 oz. farfalle pasta
1 cups loosely packed parsley leaves
cup plus 2 Tbs. olive oil, plus
more for drizzling, optional
cup mint leaves
4 tsp. lemon juice
1 tsp. grated lemon zest
1 tsp. capers, rinsed and drained,
optional
5 large garlic cloves, peeled
1. Put large pot of salted water onto boil.
2. Meanwhile, toast hazelnutsin skillet 3 to 5 minutes, or until
golden, shaking skillet often. Cool,coarsely chop, and set aside.
3.Add broccoli to boiling water,and cook 2 to 3 minutes, or untiltender. Remove broccoli with
slotted spoon.
4. Transfer farfalle to broccoli
cooking water, and cook according
to package directions.
5. Pulse hazelnuts, broccoli, parsley,
oil, mint, lemon juice and zest, capers(if using), and garlic in food processor
until smooth. Season with salt andpepper, if desired.
6. Drain farfalle well when al dente,reserving 1/4cup cooking water. Toss
farfalle with pesto and reservedcooking water. Garnish with toastedhazelnuts (if using), and drizzle witholive oil (if using).
PER CUP SERVING: CAL; G PROT; G TOTAL
FAT G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
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minutes
Linguine in Lemon CreamSauceS E R V E S
With just five ingredients this dish isWith just five ingredients, this dish is
quick and easy to shop for and toquick and easy to shop for and tomake. The classic Italian version callsmake. The classic Italian version callsfor heavy cream. Here light creamfor heavy cream. Here, light creamcheese results in an equally rich taste.cheese results in an equally rich taste.
8 oz. dry linguine
cup light cream cheese
2 Tbs. olive oil
1 lemon, juiced, and 1 Tbs. zest grated
cup chopped parsley
1. Cook linguine according toCook linguine according to
package directions in pot of boilingpackage directions in pot of boilingsalted water.
2. Warm cream cheese oil and 2 Tbs.Warm cream cheese, oil, and 2 Tbs.lemon juice in large saucepan overlemon juice in large saucepan over
low heat.low heat.3. Drain pasta reservingDrain pasta, reserving 1/
2
cupcupcooking water. Stir reserved cookingcooking water. Stir reserved cookingwater into cream cheese mixture.water into cream cheese mixture.Add pasta lemon zest and parsley;Add pasta, lemon zest, and parsley;
toss to coat. Season with salt andtoss to coat. Season with salt andpepper if desired.pepper, if desired.PER CUP SERVING: CAL; G PROT; G TOTALPER CUP SERVING: CAL; G PROT; G TOTAL
FAT G SAT FAT; G CARB; MG CHOL; MGFAT G SAT FAT; G CARB; MG CHOL; MG
SOD; G FIBER; G SUGARSSOD; G FIBER; G SUGARS
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WILD RICE WITHCRANBERRIESAND MINT, p.
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LIVING UP TO THEIR STAFFOFLIFE STATUS, fiber-rich whole grains
make up the lions share of a healthful diet. These nutritional power-
houses anchor every meal, from a creamy bowl of morning oatmeal,
to the crusty flanks of a midday sandwich, to an evening main course
built upon a steaming mound of wild rice. Grains are such an integral
part of vegetarian cuisine that you will find them in many recipes
throughout this issue. However, the three in this chapter pay them
special homage: a hearty tabbouleh ragot, a nutty ginger-spiked
quinoa salad, and a sweet, minty take on wild rice.
grains
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TABBOULEHLENTIL RAGOT, p.
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minutes
Tabbouleh-Lentil RagotS E R V E S
Available in most natural food stores,
coarse bulgur usually takes 20 minutesto cook. For this recipe, a pressure
cooker cuts that time in half. Sincethe acid in the lemon juice quicklydulls parsleys bright color, you mightwant to add lemon juice to individual
portions just before serving.
2 Tbs. olive oil, divided
2 cups coarsely chopped onions
6 cups low-sodium vegetable broth
1 cups brown lentils
cup coarse bulgur tsp. red pepper flakes, optional
12 cloves garlic, pushed through a press
3 cups seeded, finely diced plum tomatoes
(fresh or canned, drained)
1 Tbs. finely chopped fresh mint or
1 tsp. dried mint, plus more to taste
1 tsp. salt or to taste
1 cup loosely packed minced fresh
flat-leaf parsley, plus more to taste
(2 large bunches)
13 Tbs. fresh lemon juice
1. Heat 1 Tbs. oil in pressure cookerover medium-high heat. Cook
onions, stirring frequently, for
2 minutes. Add broth, and stirwell to scrape up any browned bitssticking to bottom of cooker. Add
lentils, bulgur, and red pepper flakes(if using).
2. Lock lid in place, and bring pressurecooker to high pressure over high heat.
Reduce heat just enough to maintainhigh pressure, and cook 10 minutes.Quick-release pressure. Remove lid,tilting it away from you to allow any
excess steam to escape.
3. Stir in garlic, tomatoes, remaining1 Tbs. oil, mint, and salt. Simmer
about 2 minutes. Blend in parsley
and lemon juice. Taste; add moremint, parsley, and lemon juice, ifdesired; and serve.
PER SERVING: CAL; G PROT; G TOTAL FAT
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Gingery Quinoa SaladS E R V E S
Cooking quinoa in vegetable juiceCooking quinoa in vegetable juiceis a speedy way to infuse it withis a speedy way to infuse it with
gorgeous color subtle flavor andgorgeous color, subtle flavor, anda concentrated boost of vitamin Ca concentrated boost of vitamin Cand beta-carotene.and beta-carotene.
2 tsp. vegetable oil
cup chopped onion
2 Tbs. minced fresh ginger
1 cup quinoa
1 cups beet-carrot or carrot juice
cup chopped almonds (1 oz.)
1 cup frozen peas
1 medium apple, diced
cup unsweetened shredded coconut
1. Heat oil in saucepan; saut onionHeat oil in saucepan; saut onion2 to 3 minutes or until translucent2 to 3 minutes, or until translucent,stirring occasionally.stirring occasionally.2. Stir in ginger quinoa and juiceStir in ginger, quinoa, and juice,and season with salt and pepperand season with salt and pepper,
if desired. Bring to a boil. Coverif desired. Bring to a boil. Cover,reduce heat to medium-low andreduce heat to medium-low, andsimmer 15 to 20 minutes or untilsimmer 15 to 20 minutes, or untilall liquid is absorbed.all liquid is absorbed.
3. Meanwhile toast almonds inMeanwhile, toast almonds in
separate pan over medium heatseparate pan over medium heat
3 to 5 minutes or until fragrant3 to 5 minutes, or until fragrantand beginning to brown stirringand beginning to brown, stirringoften. Cool.often. Cool.
4. Remove quinoa mixture fromRemove quinoa mixture fromheat and scatter peas on top.heat, and scatter peas on top.Cover and let stand 5 minutesCover, and let stand 5 minutes,until peas are warmed through.until peas are warmed through.
5
Stir apple coconut and almondsStir apple, coconut, and almonds
into salad. Serve warm or at roominto salad. Serve warm or at roomtemperature.temperature.PER CUP SERVING: CAL; G PROT; G TOTALPER CUP SERVING: CAL; G PROT; G TOTAL
FAT G SAT FAT; G CARB; MG CHOL; MGFAT G SAT FAT; G CARB; MG CHOL; 8 MG
SOD; G FIBER; G SUGARSSOD; G FIBER; G SUGARS
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WILD RICE RISSOLES, p. 8
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WHATEVER NAME IT GOES BYburger, fritter, pancake, croquette,
rissolethe patty is one of the original and probably the most
prevalent means to meals in minutes. These rounded cakes of
chopped, grated, minced, or ground ingredients cook up fast, crispy,
and delicious, and can be served between slices of bread or stand
alone to face a fork and knife. On the pages that follow, the humble
patty gets brightened with color, infused with flavor, and enhanced
with a spark of gourmet flairall within the span of 20 to 30 minutes.
patties
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minutes
Jewel-Tone Pancakes withCreamy Yogurt-Dill SauceS E R V E S
Beautiful beet pancakes topped
with dilled yogurt sauce makea great light entre or can be
served as appetizers. The batterwill look loose at first, but aftera few minutes the pancakes willbe sturdy enough to flip.
YOGURTDILL SAUCE
12 oz. plain nonfat Greek yogurt
4 Tbs. chopped fresh dill
4 Tbs. lemon juice
2 small cloves garlic, chopped
tsp. salt tsp. freshly ground
black pepper
PANCAKES
6 medium beets (1 lb.), trimmed
and scrubbed
4 medium carrots (12 oz.)
4 cloves garlic, minced (4 tsp.) tsp. salt
2 large eggs plus 4 large egg whites,
beaten
1. To make Yogurt-Dill Sauce:
Whisk together yogurt, dill, lemonjuice, garlic, salt, and pepper insmall bowl. (Sauce can be madeahead and refrigerated up to 3 days.)
2. To make Pancakes: Preheat oven
to 250F. Coat baking sheet with
cooking spray, and set aside. Shredbeets and carrots in food processorfitted with grating blade, or grate
with box grater. Place beet-carrotmixture in large bowl, and toss
with garlic and salt. Add eggs andegg whites, and mix well.
3. Lightly spray large nonstick skilletwith cooking spray, and heat over
medium-high heat. Drop1
/4cupbeet mixture into skillet, and flatten
slightly to form 3-inch-diameterpancake. Repeat, forming 3 otherPancakes in pan. Cook 4 minutes,or until undersides are golden
brown. Flip Pancakes, and cook3 minutes more. Respray pan,and repeat process with remainingbatter, keeping prepared Pancakeswarm in oven
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