Meatless Monday

Another Meatless Monday. Enjoy!

BLACK BEAN CHILI WITH FIRE-ROASTED CORN

This comes from the January/February 2013 issue of Vegetarian Times, page 34, and starts off, “Corn kernels and a tomatillo-based salsa verde keep this chili fresh-flavored. The recipe also makes a great filling for enchiladas or burritos.” Serves 4 in 30 minutes or less.

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1 cup thinly sliced green onions, divided

1 16-oz. jar salsa verde

2 15-oz. cans low-sodium black beans, rinsed and drained

1 cup frozen fire-roasted corn kernels

4 Tbs. chopped fresh cilantro

Spray large saucepan with olive oil cooking spray, and heat over medium heat.

Add 3/4 cup green onions, and sauté 3 minutes, or until softened.

Add salsa, beans, corn, and 1/2 cup water, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes. Season with salt and pepper, if desired.

Garnish each serving with 1 Tbs. green onions and 1 Tbs. cilantro.

nutritional information Per 1-cup serving: Calories: 293; Protein: 14 g; Total Fat: 2 g; Saturated Fat: 0 g; Carbohydrates: 52 g; Cholesterol: 0 mg; Sodium: 573 mg; Fiber: 12 g; Sugar: 8 g; Vegan; Gluten-Free

PASSION FRUIT TROPICAL SKEWERS

This is from the January/February 2015 issue of Vegetarian Times, page 68. It starts off, “This juicy accompaniment is so simple and so delicious. If you can find fresh passion fruit, try adding a bit of the pulp to the glaze after it cools.” Makes 4 skewers.

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1/2 cup passion fruit juice

1 tsp. agave nectar

1/4 small pineapple, cut into 8

1-inch chunks

1/2 small mango, peeled and cut into 8 1-inch chunks

1 small banana, peeled and cut into 8 chunks

1 kiwifruit, peeled, quartered, and each quarter cut in half

Bring passion fruit juice and agave to a boil in small saucepan over medium heat. Simmer until mixture is reduced to 2 Tbs. Cool.

Thread 1 piece each of pineapple, mango, banana, and kiwifruit onto each of four skewers, then repeat so each skewer has 2 pieces of each fruit.

Drizzle glaze over fruit, gently turning skewers to coat all sides.

nutritional information Per Skewer: Calories: 85; Protein: 1 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 22 g; Cholesterol: 0 mg; Sodium: 3 mg; Fiber: 2 g; Sugar: 16 g; Vegan; Gluten-Free

EMERALD VEGGIES WITH HONEY-SESAME DRESSING

This is from the January/February 2013 issue of Vegetarian Times, page 61, and starts, “A bamboo steamer is used to lightly cook an assortment of vegetables that are then tossed in a dressing with ground, toasted sesame seeds.” Serves 4 in 30 minutes or less.

A bamboo steamer is used to lightly cook an assortment of vegetables that are then tossed in a dressing with ground, toasted sesame seeds.

1 medium bok choy, separated into leaves (3/4 lb.)

1/2 lb. green beans, trimmed

1 cup small broccoli florets

1/3 cup hulled sesame seeds

2 Tbs. low-sodium tamari

1 Tbs. honey

1 tsp. rice vinegar

Set bamboo steamer over 1 inch simmering water in large skillet. Fill medium bowl with ice water.

Arrange bok choy leaves in steamer. Cover, and steam 5 to 6 minutes, or until leaves turn bright green. Plunge bok choy into ice water. Drain, and pat dry. Slice, and transfer to serving bowl.

Arrange green beans in steamer. Cover, and steam 5 minutes, or until tender. Remove with slotted spoon, plunge into ice water, then drain, and pat dry. Cut into 1-inch pieces, and add to bok choy.

Arrange broccoli florets in steamer. Cover, and steam 3 minutes, or until tender. Plunge into ice water, then drain and pat dry. Add to bok choy mixture.

Toast sesame seeds in small skillet over very low heat 5 minutes, or until golden, gently shaking pan often. (Watch closely—seeds can scorch quickly.) Grind toasted seeds with mortar and pestle or in food processor until just flaky, about 12 seconds. Transfer ground seeds to small bowl. Stir in tamari, honey, vinegar, and 1 Tbs. water. Toss vegetables with sesame seed dressing.

nutritional information Per 1-cup serving: Calories: 127; Protein: 7 g; Total Fat: 7 g; Saturated Fat: less than 1 g; Carbohydrates: 13 g; Cholesterol: 0 mg; Sodium: 417 mg; Fiber: 4 g; Sugar: 7 g

LENTIL-POTATO PIZ'AANS WITH BROCCOLI SLAW

From the January/February 2015 issue of Vegetarian Times, page 28. It starts off, “A can of Indian-spiced lentil soup is the “sauce” on this potato-topped naan pizza.”Makes 4 pizzas in 30 minutes or less

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3 tsp. vegetable oil or olive oil, divided

1 tsp. mango chutney

1 tsp. cider vinegar

2 cups broccoli slaw or grated broccoli stems and carrots

6 new or baby red-skinned potatoes, thinly sliced (1 1/2 cups)

1 tsp. curry powder

1 15-oz. can Indian-spiced lentil soup, such as Amy’s Indian Golden Lentil Soup

1 cup frozen peas

4 garlic or tandoori naan

Preheat oven to 350°F.

Whisk 2 tsp. oil, chutney, and vinegar in medium bowl. Add broccoli slaw, and toss to coat. Season with salt and pepper, if desired. Set aside to marinate.

Toss potatoes with remaining 1 tsp. oil and curry powder in bowl; season with salt and pepper, if desired. Spread in single layer on baking sheet, and bake 5 to 6 minutes, or until beginning to brown on edges. Set aside. Increase oven temperature to 425°F.

Empty soup into strainer to strain off excess liquid. Transfer to bowl, and stir in peas.

Spread each naan with one-quarter of soup mixture, and top with potato slices. Place on baking sheet, and bake 10 to 12 minutes, or until naans are hot and crisp and potatoes on top are browned and tender.

Top hot pizzas with slaw mixture.

nutritional information Per Pizza: Calories: 429; Protein: 17 g; Total Fat: 12 g; Saturated Fat: 2 g; Carbohydrates: 70 g; Cholesterol: 0 mg; Sodium: 752 mg; Fiber: 12 g; Sugar: 7 g

CAFE DE OLLA

The recipe for this yummy coffee is from the December 2012 issue of Vegetarian Times, page 47. It starts off, “Literally 'coffee from the pot,' this recipe offers a simple way to make coffee for a crowd, with a spiced twist that no one can resist.” Serves 8 in 30 minutes or less.

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4 cinnamon sticks

4 star anise

4 allspice berries

4 whole cloves

1/2 cup packed dark brown sugar or 4 oz. piloncillo (Mexican raw sugar cones)

2 cups medium grind, dark roast coffee beans

2 cups low-fat milk

1 cup coffee liqueur, such as Kahlúa, optional

Lightly crush cinnamon sticks, star anise, allspice, and cloves with mortar and pestle. Place in resealable plastic bag, and pound with rolling pin. Transfer to large saucepan, and add sugar and 8 cups water. Bring mixture to a boil, and simmer until sugar dissolves. Remove from heat, add coffee, and let steep 5 minutes.

Meanwhile, warm milk in small saucepan, and whisk until frothy.

Strain coffee through fine sieve or coffee filter into pitcher. Stir in coffee liqueur (if using). Serve with frothed milk.

nutritional information Per 1-cup serving: Calories: 80; Protein: 2 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 17 g; Cholesterol: 3 mg; Sodium: 35 mg; Fiber: 0 g; Sugar: 16 g; Gluten-Free

BANANA PUDDING

This comes from the January/February 2013 issue of Vegetarian Times, page 48. It starts off, "Coconut milk beverage adds a hint of sweet flavor to this classic dessert." Serves 8.

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1/3 cup raw cane sugar

4 Tbs. cornstarch

1/8 tsp. salt

3 cups coconut milk beverage, such as Silk, divided

1 1/2 tsp. vanilla extract

3 very ripe bananas, sliced

48 vegan vanilla wafer cookies

Nondairy whipped topping for garnish, optional

Place sugar, cornstarch, and salt in saucepan, and gradually whisk in coconut milk. Bring mixture to a boil over medium-low heat. Cook 5 minutes, or until thickened, whisking constantly. Stir in vanilla, then banana slices.

Line bottom of 11- x 7-inch baking dish with 24 cookies. Spread hot pudding over top, making sure bananas are submerged to prevent browning. Top with remaining 24 cookies, cover with plastic wrap, and cool. Refrigerate until cold. Top with whipped topping (if using).

nutritional information Per 1-cup serving: Calories: 216; Protein: 2 g; Total Fat: 6 g; Saturated Fat: 3 g; Carbohydrates: 41 g; Cholesterol: 4 mg; Sodium: 113 mg; Fiber: 2 g; Sugar: 23 g; Vegan