Meatless Monday

I hope that the weather where you are is nice. It's been raining for weeks where I am. If only someone could figure out how to ship some of this to California to help out their drought. In the meantime, since we do have to eat, here are six vegetarian recipes to try. Enjoy!

FAVA BEAN AND PASTA TOSS

This recipe comes from the April 2005 issue of Vegetarian Times. It begins, “A versatile main dish, this works well as a warm entrée or a hearty salad. If you choose the salad option, try garnishing the dish with diced avocados. Pass with toasted focaccia sprinkled with garlic and olive oil.” Serves 6 in 30 minues or less.

To view this online, click here.

1 cup uncooked whole wheat spiral pasta

1 19-oz. can fava beans, drained and well rinsed

1 15.5-oz. can artichoke hearts, drained, well rinsed and chopped

1 6-oz. jar water-packed roasted red peppers, drained, well rinsed and diced

2 pieces oil-packed sun-dried tomatoes, drained and diced

1 Tbs. pesto

Salt and freshly ground black pepper to taste

1 cup shredded part-skim mozzarella cheese

Bring large pot of lightly salted water to a boil, and cook pasta according to package directions. Drain and rinse.

Meanwhile, put beans, artichoke hearts and red peppers in large mixing bowl. Stir together tomatoes and pesto, and stir into bean mixture. Season with salt and pepper. Add pasta, toss mixture and top with mozzarella cheese.

nutritional information Per SERVING: Calories: 250; Protein: 15 g; Total Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 37 g; Cholesterol: 5 mg; Sodium: 620 mg; Fiber: 8 g; Sugar: 2 g

SOUTHWESTERN CHOPPED SALAD

This also comes from the April 2005 issue of Vegetarian Times, and begins, “Lunches get a big flavor kick with this colorful combination, guaranteed to dazzle family and friends. Pass the salad, and serve it with warmed flour or corn tortillas and lemonade.” Serves 6 in 30 minutes or less.

To view this online, click here.

1 cup frozen corn kernels, cooked and cooled

1 avocado, diced

1 pint grape tomatoes

1 red bell pepper, diced

1 jalapeño chile, minced, optional

1 15.5-oz. can pinto beans, drained and well rinsed

4 hard-boiled eggs, chopped

1 cup crumbled tortilla chips, preferably lime-flavored

2 Tbs. olive oil

2 Tbs. fresh lime juice

1 tsp. chili powder, or to taste

1 Tbs. sugar, or more to taste

Salt and freshly ground black pepper to taste

Combine corn, avocado, tomatoes, bell pepper, jalapeño, if using, beans, eggs and tortilla chips in large salad bowl.

Stir together oil, lime juice, chili powder, sugar, salt and pepper until combined. Pour over salad mixture, and toss to combine. Serve.

nutritional information Per SERVING: Calories: 290; Protein: 10 g; Total Fat: 14 g; Saturated Fat: 2 g; Carbohydrates: 33 g; Cholesterol: 140 mg; Sodium: 330 mg; Fiber: 7 g; Sugar: 6 g

ROSEMARY RATATOUILLE FRITTATA

This one, from the November 2012 issue of Vegetarian Times, page 32, starts off, "Most ratatouille recipes call for seasoning the vegetable combination with a blend of herbs. Here, the mixture is flavored simply with fresh rosemary so that the vegetables take center stage." It can be viewed online here.

2 Tbs. olive oil

3 cloves garlic, minced (1 Tbs.)

2 tsp. finely chopped fresh rosemary, plus 4 small sprigs for garnish

1 small Japanese eggplant (4 oz.), cubed

1 small zucchini (4 oz.), cubed

1 small onion, diced (1 cup)

1/2 large red bell pepper, cubed

1/2 cup canned crushed tomatoes

2 1/2 tsp. red wine vinegar, divided

8 large eggs

Preheat oven to 400°F. Coat ovenproof nonstick skillet with cooking spray. Add oil; heat over medium-high heat. Add garlic and chopped rosemary. Cook 30 seconds. Add eggplant, zucchini, onion, and bell pepper. Sauté 2 minutes. Add tomatoes, 1 tsp. vinegar, and 1/2 cup water. Cover; cook 8 minutes.

Whisk together eggs and remaining 1 1/2 tsp. vinegar in bowl.

Scrape ratatouille into bowl. Recoat skillet with cooking spray, and return to medium-high heat. Pour in eggs, and cook 1 minute. Spoon 2 cups ratatouille over eggs. (Reserve any remaining ratatouille for another use.) Place skillet in oven, and bake 8 minutes, or until set.

Loosen frittata from skillet using heat-proof spatula. Slide out onto platter. Cut into 4 wedges, garnish each with rosemary sprig, and serve.

nutritional information Per Wedge: Calories: 219; Protein: 14 g; Total Fat: 15 g; Saturated Fat: 4 g; Carbohydrates: 8 g; Cholesterol: 372 mg; Sodium: 172 mg; Fiber: 2 g; Sugar: 3 g; Gluten-Free

SUMMER CORN AND PEACH PITA

This is from the July/August 2015 issue of Vegetarian Times, page 34. It begins, “If you can find fresh chervil for these simple sandwiches, by all means, use it—the delicate flavor of the aromatic her complements summer corn and peaches.” Serves 6 in 30 minutes or less.

To view this online, click here.

3 cups fresh or frozen corn kernels

3 peaches, cut into 8 slices each

3 cups arugula

1/2 cup coarsely chopped fresh chervil or basil

1/2 cup crumbled feta cheese

1 large shallot, thinly sliced

3 Tbs. lime juice

2 Tbs. olive oil

3 pita breads, halved

Bring 6 cups salted water to a boil. Add corn, and cook 2 minutes. Drain, rinse under cold water, and drain again. Toss corn with peaches, arugula, chervil, feta, shallot, lime juice, and oil in large bowl. Fill each pita half with 1 1/3 cups corn-peaches mixture.

nutritional information Per Pita half: Calories: 259; Protein: 9 g; Total Fat: 9 g; Saturated Fat: 3 g; Carbohydrates: 41 g; Cholesterol: 11 mg; Sodium: 320 mg; Fiber: 5 g; Sugar: 12 g

TOMATO-MOZZARELLA SALAD

I'm frequently amazed at where I find good recipes. This one is from Florence Fabricant in The New York Times's emailed newsletter. Serves 6 in 20 minutes (not including marinating time).

To view this online, click here.

Ingredients

2 pounds ripe plum tomatoes

1 pound fresh mozzarella cheese

1/3 cup extra-virgin olive oil

1/4 cup finely minced fresh basil

1 tablespoon drained capers

Generous pinch hot red pepper flakes

Freshly ground black pepper

Preparation

Dice the tomatoes into one-inch pieces. Place in a bowl.

Dice the mozzarella into one-half-inch pieces. Add to the tomatoes along with the rest of the ingredients and gently fold everything together.

Allow salad to marinate an hour at room temperature, then serve.

PUMPKIN PIE SMOOTHIE

Finally, this is from the Share: Reader Recipe column in November 2013 issue of Vegetarian Times, page 12. And while most of us think of pumpkin as a fall/winter flavor, I love pumpkin enough to eat it throughout the year.

This recipe begins, “Jen Galfano, of West Chester, Pa., created this festive drink as a post-exercise treat. 'I’m a big fan of pumpkin pie,” she says, “but I only like the inside of the pie and not the crust, so this smoothie was the perfect solution—I feel like I’m drinking pie for breakfast.'” And what do I say about this recipe? Yum!

To view this online, click here.

1 cup unsweetened soymilk or almond milk

1/2 cup pumpkin purée

1/4 cup graham cracker crumbs

1 banana, sliced and frozen

1 Tbs. agave nectar

1/2 tsp. ground cinnamon

1 pinch salt

Freshly grated nutmeg, for sprinkling

Blend soymilk, pumpkin purée, graham cracker crumbs, banana, agave nectar, cinnamon, salt, and 1/2 cup crushed ice in blender until smooth. Sprinkle with nutmeg.

nutritional information Per 1-cup serving: Calories: 199; Protein: 6 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 38 g; Cholesterol: 0 mg; Sodium: 175 mg; Fiber: 5 g; Sugar: 22 g