Meatless Monday

If it's Monday, it must be meatless, right? I used to wonder how one would cook for a vegetarian; if you cut out meat, what's left? Frozen veggies and/or pasta? Oooooh, nooo! Vegetarian meals are so much more than that. In fact, it's gotten to the point where if I'm cooking for the meat-eaters in my family, my brain goes blank if they want more than hamburgers. Go figure. Here are today's recipes. Enjoy!

FATTOUSH SALAD

This comes from the July/August 2012 issue of Vegetarian Times. To view this recipe online, click here.

Serves 6; 30 minutes or fewer

The recipe starts off, “Pomegranate molasses and sumac add a tart edge to this Lebanese salad. They can be found in Middle Eastern groceries and well-stocked supermarkets and used to flavor many other vegetable dishes. Choose larger cherry tomato varieties that can stand up to the other vegetables and the pita chips.”

Vinaigrette2 Tbs. plus 2 tsp. olive oil

2 Tbs. lemon juice

1 Tbs. pomegranate molasses

2 tsp. ground sumac

1 clove garlic, minced (1 tsp.)

Salad

1 medium head romaine lettuce, halved and sliced into ½-inch-thick ribbons (4 cups)

2 cups cherry tomatoes, halved

4 small Persian cucumbers, diced (2 cups)

1 small red bell pepper, cut into 1/2-inch dice (1 cup)

1 small yellow bell pepper, cut into 1/2-inch dice (1 cup)

3 green onions, thinly sliced (1/2 cup)

1/3 cup coarsely chopped parsley

3Tbs. thinly sliced mint leaves

1 1/2 cups plain pita chips, coarsely broken up

1/2 cup crumbled feta (2 oz.)

To make Vinaigrette: whisk together all ingredients in small bowl.

To make Salad: Toss together lettuce, tomatoes, cucumbers, bell peppers, green onions, parsley, and mint in large salad bowl. Add Vinaigrette, and season with salt and pepper, if desired.

Sprinkle pita chips over top of Salad, and toss again. Top with feta.

nutritional information Per 2-cup serving: Calories: 181; Protein: 4 g; Total Fat: 11 g; Saturated Fat: 3 g; Carbohydrates: 18 g; Cholesterol: 11 mg; Sodium: 259 mg; Fiber: 2 g; Sugar: 7 g

MOROCCAN SEVEN-VEGETABLE COUSCOUS

This recipe is from the March 2005 issue of Vegetarian Times The recipe states, “To many Americans, couscous refers to the tiny pearls of semolina we've come to know and love. But in Morocco, it is also the proper name for a time-honored stew, rich with vegetables and the flavors—saffron, cinnamon, turmeric—of North Africa. This is a terrific, relaxed party dish—easy to make, fun to eat and meant for a gathering.” Serves 6.

2 Tbs. unsalted butter

2 Tbs. olive oil

2 large onions, quartered and cut in 1/2-inch slices

2 pinches saffron threads

1 pinch crushed red pepper

1/2 tsp. ground turmeric

1/2 tsp. ground cinnamon

1 tsp. ground ginger

1 tsp. coarsely ground black pepper

3 sprigs parsley and 3 sprigs cilantro, tied in a bundle with kitchen string

4 fresh or canned tomatoes, peeled, seeded and quartered

1 qt. vegetable stock

3 cups water

1 turnip, peeled and cut in 1-inch cubes

1/2 lb. carrots, peeled, halved length-wise and cut in 2-inch sticks

3/4 lb. butternut squash, peeled, seeded, and cut in 1 1/2-inch chunks

1 medium-sized zucchini, quartered lengthwise and cut in 2-inch sticks

1 cup raisins

1 14-oz. can chickpeas, rinsed and drained

2 Tbs. granulated sugar

Salt and freshly ground black pepper to taste

2 cups quick-cooking couscous, uncooked

1/2 cup blanched slivered almonds, toasted

Heat butter and olive oil in stockpot over medium heat. Add onions, and cook 15 minutes. Stir in saffron, crushed red pepper, turmeric, cinnamon, ginger and black pepper. Sauté 5 minutes. Add herbs, tomatoes, stock and water. Bring to a boil, reduce heat to low and cook 10 minutes.

Add turnip, carrots and squash. Bring to a boil, and cook 10 minutes. Add zucchini, raisins, chickpeas and sugar. Cook 10 minutes more, or until vegetables are tender. Add salt and pepper.

Cook couscous according to package directions. Mound couscous on large serving platter, and make a well in center. Use slotted spoon to transfer vegetables to well. Ladle stock over entire dish. Sprinkle with toasted almonds. Serve immediately.

nutritional information per serving: Calories: 590; Protein: 17 g; Total Fat: 15 g; Saturated Fat: 3 g; Carbohydrates: 103 g; Cholesterol: 10 mg; Sodium: 460 mg; Fiber: 12 g; Sugar: 30 g

LOVELY, TENDER ANGEL FOOD CAKE

From the June 2013 issue of Vegetarian Times page 75. The recipe serves 10, and states, “One secret to perfect angel food cake is sifting the flour with some of the sugar so it blends into the meringue with minimal folding. The other is hanging the tube pan upside down over a glass bottle so the cake won’t deflate.”

1 cup cake flour

1 1/2 cups sugar, divided

1 1/4 cups egg whites (9–10 eggs)

1 1/4 tsp. cream of tartar

1 tsp. vanilla extract

1/4 tsp. kosher salt

1/4 tsp. almond extract

Position oven rack just below center, and preheat oven to 350°F. Sift cake flour and 1/2 cup sugar into medium bowl. Set aside.

Beat egg whites, cream of tartar, vanilla, salt, and almond extract in separate bowl with handheld electric mixer at medium-low speed until soft peaks form. Increase speed to medium. Gradually beat in remaining 1 cup sugar. Increase speed to medium-high, and beat 5 minutes, or until meringue is thick and shiny, and firm peaks hold when beaters are lifted.

Sprinkle one-quarter of flour mixture over meringue, and gently fold in with spatula or flat whisk just until blended (do not overmix). Repeat 3 more times. Scrape batter into ungreased 10- x 4-inch angel food cake pan with removable center.

Bake cake 30 to 32 minutes, or until puffed and lightly browned, and wooden skewer inserted near center comes out clean. Insert narrow-neck bottle into center tube, and invert pan to cool cake upside down.

Once cooled, remove pan from atop bottle, and cut around pan sides to loosen cake. Lift out pan’s center tube with cake. Cut under cake and around center tube to release cake. Cut into wedges, and serve.

nutritional information Per Slice: Calories: 185; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 99 mg; Fiber: less than 1 g; Sugar: 31 g

BROCCOLI STIR-FRY WITH GINGER-AVOCADO SAUCE

This is from the June 2013 issue of Vegetarian Times, page 55. The recipe makes 4 servings in 30 minutes or fewer. The recipe states, “This veggie-packed stir-fry is served over a bed of baby spinach and dressed with a creamy ginger-avocado sauce.”

Ginger-Avocado Sauce

1 2-inch piece fresh ginger, peeled and sliced into coins

2 avocados

2 Tbs. lemon juice

1 Tbs. cold-pressed olive oil

2 tsp. raw honey

2 tsp. grated lemon zest

2 pinches sea salt

Stir-Fry

1 Tbs. coconut oil

1 medium red onion, halved and sliced (1 1/2 cups)

1/4 tsp. sea salt

4 cloves garlic, minced (4 tsp.)

1 head broccoli, cut into florets (4 cups)

1 small head cabbage or 1 bunch kale, sliced into thin ribbons (1/2 lb.)

4 cups organic baby spinach

1/4 cup lightly toasted sesame seeds, for garnish, optional

To make Ginger-Avocado Sauce: Place ginger in food processor, and pulse to mince. Add remaining ingredients, and blend until smooth. Blend in up to 1/2 cup water to thin to desired consistency. Store in refrigerator.

To make Stir-Fry: Heat coconut oil in wok or large skillet over medium heat. Add onion and salt; stir-fry 5 minutes, or until onion softens. Add garlic, and cook 2 minutes more. Add broccoli and 1/4 cup water; cover, and steam 3 minutes. Add cabbage; cover, and steam 2 minutes more.

Place 1 cup spinach on plate. Top with 1 cup broccoli mixture, and drizzle with 2 Tbs. Ginger-Avocado Sauce. Sprinkle with sesame seeds (if using).

nutritional information Per 2-cup serving: Calories: 255; Protein: 6 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 25 g; Cholesterol: 0 mg; Sodium: 224 mg; Fiber: 10 g; Sugar: 7 g; Gluten-Free

RED, RED SALAD

From the June 2004 issue of Vegetarian Times. The recipe, which serves 8 and is ready in 30 minutes or less, begins, “Reminiscent of the '50s favorite chopped salad, this dish indulges your whim for something red and colorful for spring and summer eating. You can dress this with an oil-and-balsamic vinegar mixture or any other preferred dressing. Because this is a focal point for lunch or supper, accompany the salad with grilled cheese squares and wrap the meal up with a tempting sweet, such as a wedge of berry pie. Toast the meal with icy lemonade. This makes about 8 1- to 1 1/2-cup servings.”

1 bunch radishes, greens removed, trimmed and quartered

1/2 head red cabbage, cored and chopped

1 cup grape tomatoes

2 1/2 cups red kidney beans, drained and rinsed

1 large red bell pepper, seeded and diced

1/2 large red onion, diced

Salt and freshly ground black pepper to taste

Salad dressing to taste

Put all vegetables and beans in a large salad bowl, and season with salt and pepper. Dress with salad dressing, toss and serve.

nutritional information Per SERVING: Calories: 100; Protein: 6 g; Carbohydrates: 20 g; Sodium: 200 mg; Fiber: 6 g; Sugar: 3 g; Vegan

FRESH BERRY TART WITH TOASTED NUT CRUST

This recipe is from the July 2009 issue of Vegetarian Times. The recipe, which serves 8, begins, “A crumbly homemade nut crust sets this tart apart from other berry pies. It can be made up to three days ahead and refrigerated until ready to use.”

Crust

1/4 cup each almonds, pecans, and hazelnuts

3/4 cup whole-wheat flour

1/4 cup sugar

1/4 tsp. salt

6 Tbs. chilled unsalted butter, diced

1 large egg yolk

Filling

1/2 cup light sour cream

1/2 cup nonfat plain Greek yogurt

2 Tbs. light brown sugar

1 tsp. vanilla extract

1/4 tsp. grated orange zest

1 cup blueberries

1 cup raspberries

1 Tbs. orange juice

To make Crust: Preheat oven to 350°F. Coat 9-inch tart pan with cooking spray. Spread nuts on baking sheet, and toast in oven 12 to 15 minutes, or until browned.

Pulse nuts, flour, sugar, and salt in food processor until nuts are ground to powder. Add butter, and pulse until mixture resembles coarse meal. Add egg yolk, and pulse until moist clumps form. Press dough into bottom and sides of prepared pan, about 1/4-inch thick, and pierce with fork. Freeze 30 minutes.

Adjust oven temperature to 400°F. Bake Crust 12 to 14 minutes, or until golden. Cool.

To make Filling: whisk together sour cream, yogurt, brown sugar, vanilla, and orange zest in small bowl. Toss berries with orange juice in separate bowl. 
5. Spread sour cream mixture in Crust with spatula. Spoon berries over top a little at a time, until sour cream mixture is evenly covered. Refrigerate 30 to 60 minutes before serving.

nutritional information Per Slice: Calories: 288; Protein: 6 g; Total Fat: 19 g; Saturated Fat: 9 g; Carbohydrates: 26 g; Cholesterol: 58 mg; Sodium: 87 mg; Fiber: 4 g; Sugar: 13 g