Meatless Monday

Today is Meatless Monday. Here are some yummy vegetarian recipes; most are from Vegetarian Times, and one is from About.com.

MINI COCONUT CREAM PIES

Makes 6 pies

30 minutes or fewer

These little coconut pies are sturdy enough to travel in a lunch box or picnic basket. Check the baking section at your grocery store for vegan-friendly, ready-made graham cracker pie crusts.

1/3 cup sweet flake coconut

6 oz. soft silken tofu, drained

1/3 cup sugar

5 Tbs. cornstarch

1 14-oz. can light coconut milk

1 tsp. vanilla extract

1/8 tsp. coconut extract

6 mini graham cracker pie crusts

Preheat oven to 350°F. Spread coconut on baking sheet, and toast 5 minutes, shaking pan occasionally, or until golden.

Blend tofu in blender or food processor 2 to 3 minutes, or until smooth. Set aside.

Whisk together sugar and cornstarch in saucepan. Whisk in coconut milk, and cook over medium-high heat 8 minutes, or until thickened, whisking constantly.

Remove pan from heat. Fold in tofu, vanilla and coconut extracts, and coconut. Divide among mini pie crusts, and chill.

nutritional information Per Pie: Calories: 283; Protein: 3 g; Total Fat: 13 g; Saturated Fat: 6 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 134 mg; Fiber: 1 g; Sugar: 18 g; Vegan

From the June 2009 issue of vegetarian Times.VEGAN BLUEBERRY MUFFINS

serves 12

The recipe starts with, “I came up with this because I couldn’t find easy baked-goods recipes for vegans,” says Laurie Dolan, a California resident and a mother of two boys. “I saw in a PETA newsletter a while back that you could substitute applesauce and baking powder for eggs, so I started experimenting with basic cookie, cake, and muffin recipes. One of my favorite results was this blueberry muffin recipe.”

1/4 cup soy margarine

1/2 cup unsweetened applesauce

1/2 tsp. salt

1 cup granulated sugar

2 cups all-purpose flour

1 Tbs. baking powder

1 tsp. vanilla extract

1/2 cup soymilk

2 cups fresh blueberries

Preheat oven to 350F. Line 1/3-cup muffin cups with paper liners, or spray with cooking spray.

Mix all ingredients together in mixing bowl. Spoon into muffin cups, filling three-quarters full.

Bake 35 minutes, or until tops are firm. Cool slightly on rack.

nutritional information per serving: Calories: 200; Protein: 3 g; Total Fat: 4 g; Carbohydrates: 38 g; Sodium: 270 mg; Fiber: 1 g; Sugar: 21 g; Vegan

From the June 2005 issue

VEGETABLES KORMA

Serves 2

30 minutes or fewer

Recipe reads, "The only nontraditional thing about this Indian dish is the frozen vegetables. To make it vegan, substitute light coconut milk for the evaporated milk or heavy cream."

1/2 cup basmati rice

2 medium tomatoes, cut into chunks

1/2 small white onion, cut into chunks

1 1/2 Tbs. minced fresh ginger

1 Tbs. vegetable oil

1/2 tsp. garam masala or curry powder

1/4 tsp. plus 1/8 tsp. ground cardamom

2 Tbs. golden raisins

2 cups frozen mixed vegetables, such as green beans, cauliflower, carrots, lima beans, and zucchini (12 oz.)

1 7-oz. can chickpeas, rinsed and drained (3/4 cup), optional

3 Tbs. fat-free evaporated milk or heavy cream

1 Tbs. toasted slivered almonds, optional

Cook rice according to package directions.

Purée tomatoes, onion, and ginger to paste in food processor or blender.

Heat oil in saucepan over medium heat. Add garam masala and cardamom, and cook 30 seconds, or until fragrant, stirring constantly. Add tomato purée and raisins. Simmer 2 minutes, or until sauce thickens slightly.

Stir in frozen vegetables; chickpeas, if using; and evaporated milk. Season with salt and pepper, if desired. Cover, reduce heat to medium-low, and simmer 6 to 7 minutes, or until vegetables are tender. Serve over rice. Sprinkle with almonds, if using.

nutritional information Per 1 1/4-cup sauce over 1/2 cup rice: Calories: 415; Protein: 9 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 82 g; Cholesterol: 0 mg; Sodium: 69 mg; Fiber: 7 g; Sugar: 19 g; Gluten-Free

From the February 2010 issue, p.30

CARROT AND ZUCCHINI SOUP

This is from Fiona Haynes, who runs About.com's Low Fat Cooking blog. I've substituted vegetarian broth for the chicken broth that the original recipe lists.

Fiona writes, "Why settle for canned soup when you make your own heartier fresh-tasting soup without all those additives? This carrot and zucchini soup is pureed to make a deliciously filling soup to warm you on cool Autumn days. Enjoy with a slice of crusty whole-grain bread."

Cook Time: 30 minutes

Ingredients:

2 tsp olive oil

1 medium onion, finely chopped

1 lb carrots, peeled and sliced

1 lb zucchini, unpeeled and sliced

2 tsp curry powder

3 1/2 cups fat-free, low-sodium vegetable broth

1/4 cup freshly chopped parsley

Preparation:

Sauté onions in a soup pot for 5 minutes, or until softened. Add carrots and zucchini, followed by curry powder. Stir for 1-2 minutes. Add chicken broth. Bring to a boil, then reduce heat and simmer for 20 minutes, until vegetables are tender. Add chopped parsley. Transfer soup to a blender and blend until smooth, working in two batches.

Makes 6 servings.

Per Serving: Calories 81, Calories from Fat 16, Total Fat 1.8g (sat 0.2g), Cholesterol 0mg, Sodium 65mg, Carbohydrate 13.4g, Fiber 4g, Protein 2.8g