Meatless Monday

It's the start of another work week, as well as another Meatless Monday. Enjoy!

CHAI RICE PUDDING

This comes from the February 2006 issue of Vegetarian Times, page 86. It starts off, “If you like chai tea, you'll love this creamy, comforting dessert studded with apples and raisins. For the best flavor, choose a strong, spicy chai tea; we used, Tazo's chai tea bags.”

3 1/2 cups unsweetened soymilk or low-fat milk

4 black chai tea bags

1 cup short- or medium-grain white rice

1/2 cup light brown sugar

1/8 tsp salt

1 medium-sized apple, peeled, cored and diced

1/4 cup dark raisins

whipped cream for garnish, optional

cinnamon for garnish, optional

Bring 2 cups water and 1 cup soymilk to a boil in large saucepan. Remove from heat, and add teabags. Cover, and steep 5 minutes. Remove tea bags, squeezing out any liquid.

Stir rice, sugar and salt into tea mixture. Bring to a boil over medium heat. Reduce heat, cover and simmer 10 minutes. Add remaining 2 ½ cups soymilk, and simmer, uncovered, 20 minutes, or until rice is soft. Stir in apple and raisins; remove from heat. Cover pot, and let sit 10 minutes.

Spoon pudding into 2-quart heatproof dish. Serve warm or cold, with whipped cream and cinnamon, if desired.

Per serving: 208 cal; 5 g prot; 2 g total fat (0 g sat. fat); 43 g carb; o mg chol; 75 mg sod; 1 g fiber; 20 g sugars

CREAMY RICE PUDDING

Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.

1 1/2 quarts 2% milk

1 cup sugar

1/2 cup Mahatma rice (see note)

1/2 cup raisins

1 teaspoon vanilla extract

Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.

Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)

Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).

Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.

ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES

From the October 2013 issue of Vegetarian Times, page 76. The recipe starts off, "Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving." Serves 8.

2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided

3 medium apples, peeled and diced (3 cups), divided

2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided

1 Tbs. olive oil

1 Tbs. pure maple syrup

1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks

1/2 cup apple juice

1 Tbs. apple cider vinegar

Preheat oven to 350°F. Coat baking sheet with cooking spray.

Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.

Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.

Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.

nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free

VEGETABLE SHEPHERD'S PIE

This came from the Food Network's Magazine several years ago.

Prep Time: 25 min; Cook Time: 41 min; Level: Easy; Serves: 4 servings

Ingredients

6 medium Yukon gold potatoes, peeled and diced

Kosher salt

2 tablespoons extra-virgin olive oil

1 large onion, diced

3 large carrots, cut into 1/2-inch chunks

2 stalks celery, cut into 1/2-inch chunks

1 bunch baby turnips, halved or quartered if large

6 cloves garlic, minced

Freshly ground pepper

1/2 bunch fresh parsley, leaves chopped (stems reserved)

1 1/2 tablespoons Worcestershire sauce

5 tablespoons unsalted butter

3/4 cup chopped veggie burgers or vegetarian protein crumbles

2/3 cup milk or half-and-half

Grated parmesan cheese, for sprinkling (optional)

Directions

Preheat the broiler. Cover the potatoes with water in a pot; season with salt, cover and boil until the potatoes are fork-tender, 15 minutes.

Meanwhile, heat the oil in a stovetop casserole dish or shallow enamel pot over medium-high heat. Add the onion, carrots, celery, turnips and garlic. Season with salt and pepper and cook until the vegetables brown, 8 minutes. Add 1 1/2 cups cooking liquid from the potatoes to the casserole dish. Lower the heat and scrape up any browned bits with a wooden spoon. Tie the parsley stems with twine and add to the casserole. Cover and simmer until the vegetables are tender, 8 minutes. Stir in the Worcestershire sauce, 2 tablespoons butter and the chopped veggie burgers and warm through, 5 minutes. Remove the parsley stems and stir in the chopped parsley. Keep warm.

Drain the potatoes and mash with the remaining 3 tablespoons butter and the milk; season with salt and pepper and spoon over the casserole. Sprinkle with parmesan, if desired. Broil until golden brown, 5 minutes.

WILD RICE-STUFFED PUMPKIN

From page 71 of the October 2012 issue of Vegetarian Times. The recipe begins, "The stuffing for this entrée can be made two days ahead." Serves 12.

1 lb. wild rice blend

2 lb. fresh spinach, stemmed

1/4 cup plus 2 Tbs. olive oil, divided

6 cups sliced button mushrooms (1 1/2 lb.)

1 large onion, chopped (2 cups)

1 cup diced celery

9 cloves garlic, minced, divided (3 Tbs.)

3 Tbs. chopped fresh sage, divided

4 tsp. chopped fresh thyme, divided

2 cups fresh or frozen corn kernels

1 1/2 cups cooked kidney beans, or 1 15-oz. can kidney beans, rinsed and drained

1 cup chopped toasted pecans

1 6- to 8-lb. cooking pumpkin

Prepare wild rice blend according to package directions. Transfer to bowl.

Bring 1/2 cup water to a boil in bottom of skillet. Add spinach, and cook 4 minutes, or until wilted. Drain, and cool, then squeeze dry, chop, and add to rice in bowl.

Heat 2 Tbs. oil in skillet over medium heat. Add mushrooms, onion, celery, 4 tsp. garlic, 1 Tbs. sage, and 2 tsp. thyme; sauté 10 minutes, or until all liquid has evaporated. Stir in corn and kidney beans, and sauté 3 minutes. Stir mushroom mixture into rice mixture. Fold in pecans, and season with salt and pepper, if desired.

Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top from pumpkin, and scoop out seeds and pulp.

Combine remaining 1/4 cup oil, remaining 5 tsp. garlic, 2 Tbs. sage, and 2 tsp. thyme in bowl. Brush oil mixture over inside of pumpkin. Fill pumpkin with rice mixture, cover with top, and bake 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip. Uncover, and bake 10 to 20 minutes more.

nutritional information Per Serving: Calories: 272; Protein: 3 g; Total Fat: 10 g; Saturated Fat: less than 1 g; Carbohydrates: 43 g; Cholesterol: 16 mg; Sodium: 227 mg; Fiber: 3 g; Sugar: 25 g; Vegan; Gluten-Free

LOW-CALORIE, ALMOST FAT-FREE VEGETABLE CHILI

Jolinda Hackett, About.com's vegetarian blog's guide, wrote, "Using extra vegetables, tomato juice and tomatoes with fewer beans keeps this vegetarian chili lower in calories. Though meatless chili is already a healthy and low-fat choice, this version is extra low-cal. It's really more like a chili-spiced tomato soup than a hearty chili. This was one of those recipes that came about purely because of what I had on hand in my kitchen, which happened to be lots of veggies, and not so many beans. But I really wanted chili."

Ingredients:

1/2 medium onion, chopped

2-3 cloves garlic, minced

2 tbsp water

1 large carrot, sliced thin

1 green bell pepper, chopped small

1 red bell pepper, chopped small

2 tbsp soy sauce

1/2 cup corn kernels

1 15-ounce can kidney beans

1 28-ounce can diced tomatoes (do not drain)

1 12-ounce can tomato juice or V8

water

1 jalapeno or other small spicy pepper, minced

1 tbsp chili powder

1/2 tsp oregano

1/2 tsp seasoned salt

1/2 tsp cayenne pepper

green onions for garnish, optional

Preparation:

In a large non-stick pot, heat the garlic and onions for 3-4 minutes. Add the water and carrots and heat, stirring, for another 3-4 minutes. Add green bell pepper, red bell pepper and soy sauce, stirring to combine well. Heat for just another minute or two. Reduce heat to medium low and add all the remaining ingredients, except for the green onions. Cover and allow to slowly simmer for at least 25 minutes and up to 40 minutes.

Adjust the seasonings to taste, garnish with some green onions or even a bit of cheese or sour cream if you're not eating vegan.

Nutritional information, via CalorieCount: Calories: 195; Calories from Fat: 10; Total Fat: 1.1g, 2% daily value; Trans Fat: 0.0g; Cholesterol: 0mg, 0%; Sodium: 614mg, 26%; Total Carbohydrates: 38.0g, 13%; Dietary Fiber: 9.6g, 38%; Sugars: 9.5g; Protein: 11.2g; Vitamin A 80%, Vitamin C 159% Calcium 5%, Iron 32