Meatless Monday

Enjoy!

ULTIMATE STUFFED ACORN SQUASH

This comes from the November 2013 issue of Vegetarian Times, page 53. It begins, “The Native American 'three sisters' – corn, beans, and squash – come together in these individual holiday entrées stuffed with corn pudding and black beans.” Serves 8.

To view this online, click here.

3 Tbs. olive oil

4 cloves garlic, minced (4 tsp.), divided

4 acorn squash, halved and seeded

1/2 tsp. ancho chile powder, plus more for sprinkling squash

1/2 tsp. ground coriander, plus more for sprinkling squash

3 cups fresh or frozen organic corn kernels, divided

2/3 cup yellow cornmeal

1 tsp. sugar

1/2 tsp. baking soda

1/2 tsp. salt

1/8 tsp. cayenne pepper, optional

1 cup low-fat buttermilk

2 large eggs

4 Tbs. melted butter or olive oil

3 oz. soft goat cheese or low-fat cream cheese (1/3 cup)

3 oz. grated extra-sharp Cheddar cheese (3/4 cup), plus more for sprinkling tops, optional

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

1 large poblano chile or 1 small red bell pepper, diced (1 cup)

8 green onions, white and green parts thinly sliced (1 cup), plus more for sprinkling tops

Preheat oven to 350°F. Combine oil and 2 tsp. minced garlic in small bowl. Brush squash halves with garlic oil, and sprinkle lightly with ancho chile powder and coriander. Season with salt and pepper, if desired, and place on large baking sheet.

Pulse 2 cups corn kernels in food processor until finely chopped and milky. Set aside.

Whisk 1/2 tsp. each coriander and ancho chile powder into cornmeal, along with sugar, baking soda, salt, and cayenne (if using) in medium bowl. Set aside.

Whisk together buttermilk and eggs in separate bowl. Whisk in butter, then puréed corn, remaining 1 cup corn kernels, goat cheese, Cheddar, and remaining 2 tsp. garlic. Fold in cornmeal mixture with spatula, then fold in black beans, poblano chile, and green onions.

Divide filling among squash halves. Sprinkle each squash with extra Cheddar (if using).

Bake squash halves 30 to 45 minutes, or until squash are tender and filling is set. Sprinkle with green onions. Squash can be prepared 24 hours ahead, then reheated 20 minutes at 325°F.

nutritional information Per Stuffed squash half: Calories: 425; Protein: 15 g; Total Fat: 20 g; Saturated Fat: 10 g; Carbohydrates: 53 g; Cholesterol: 80 mg; Sodium: 533 mg; Fiber: 8 g; Sugar: 6 g; Gluten-Free

CHOCOLATE PUDDING

This is from the February 2001 issue of Vegetables Times. It begins, “Feeding a crowd? This recipe can easily be doubled.” Serves 4.

To view this online, click here.

Shaved chocolate (optional)

2 1/4 cups 1% fat milk or soy milk

1/2 cup sugar

Pinch of salt

2 Tbs. cornstarch

2/3 cup unsweetened cocoa powder

1 large egg, beaten

1 tsp. vanilla extract

Raspberries (optional)

In heavy medium saucepan, combine 2 cups milk, 1/4 cup sugar and salt; bring to a boil. In medium bowl, mix cornstarch, cocoa and remaining 1/4 cup sugar. Whisk in remaining 1/4 cup milk until smooth. Whisk hot milk mixture into bowl and return to saucepan. Bring to a boil, stirring. Boil 2 minutes, stirring constantly.

In small bowl, beat egg with fork. Whisk 1 cup hot mixture into egg, then whisk back into hot mixture. Cook, stirring over medium-low heat, without boiling, 2 minutes. Stir in vanilla.

Pour pudding into serving glasses. To prevent skin from forming, place sheets of wax paper directly on surface of pudding. Refrigerate until thoroughly chilled, about 2 hours. If desired, top with raspberries and shaved chocolate just before serving.

nutritional information Per Serving: Calories: 223; Protein: 9 g; Total Fat: 5 g; Saturated Fat: 2 g; Carbohydrates: 43 g; Cholesterol: 59 mg; Sodium: 89 mg; Fiber: 4 g

CHUNKY VEGETABLE STEW

This comes from the February 2004 issue of Vegetarian Times. It begins, “Greens cook down considerably and will reduce at least one-quarter in volume. One pound of raw kale will yield about 2 1/2 cups cooked. A dash of hot pepper sauce adds dimension to this colorful dish.” Serves 8.

To view this online, click here.

1 medium-sized bunch kale

2 tsp. olive oil

4 cloves garlic, minced

1 medium-sized red onion, chopped

1 medium-sized red bell pepper, chopped

3 medium-sized unpeeled russet potatoes, cut into 1/2-inch pieces

1 1/2 cups dry vermouth

1 6-oz. pkg. sliced white mushrooms

1 medium-sized head cauliflower, cut into about 2-inch florets

1 14.5-oz. can Mexican-style stewed tomatoes

3 Tbs. chopped fresh thyme

3 Tbs. nutritional yeast

1 1/2 Tbs. cornstarch

2 Tbs. cold water

1 Tbs. tamari soy sauce

1/4 tsp. lemon pepper

Strip kale leaves from stalks, and rinse thoroughly in colander; set aside.

Heat oil in a 5-quart Dutch oven or saucepan for 1 minute over medium-high heat. Add garlic, onions and peppers, sauté for 2 minutes and add potatoes. Cook for 4 minutes, and add vermouth, mushrooms and cauliflower. Cook for 2 minutes, add kale and mix thoroughly. Cook mixture for 5 minutes, and reduce heat to low.

Chop stewed tomatoes coarsely in food processor, and add tomatoes, thyme and yeast to kale mixture. Combine cornstarch and water in a small bowl, and stir in with tamari and lemon pepper. Cook for 5 minutes, stirring occasionally. Remove from heat, and serve.

nutritional information Per SERVING: Calories: 195; Protein: 5 g; Total Fat: 2 g; Carbohydrates: 32 g; Sodium: 288 mg; Fiber: 5 g; Sugar: 11 g; Vegan

GARLICKY COLLARD GREENS

I know many people don't like greens. Personally, I love 'em. Add garlic, and that kicks up the yum! factor, as far as I'm concerned. This recipe comes from from the May/June 2007 issue of Vegetarian Times, page 40. It serves 4, and starts off by stating, "This technique of blanching the collard greens in boiling water, then sautéing them takes away any bitterness."

1 lb. chopped collard greens

2 Tbs. olive oil

4 cloves garlic, minced (about 4 tsp.)

Bring large pot of water to a boil. Add collard greens, and simmer 5 minutes. Drain.

Heat olive oil in same pot over medium heat. Add garlic, and sauté 1 to 2 minutes, or until golden brown and fragrant. Add greens, and sauté 5 minutes, or until tender. Season with salt and pepper, and serve warm.

nutritional information Per Serving: Calories: 98; Protein: 3 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 7 g; Cholesterol: 0 mg; Sodium: 23 mg; Fiber: 4 g; Sugar: 1 g; VeganGluten-Free

STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER

Jolinda Hackett, About.com's vegetarian blog guide, writes, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."

Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings

Ingredients:

2 tablespoons olive oil

1 small red onion, chopped

3 cloves garlic, chopped

1 (16 ounce) can garbanzo beans (chickpeas), drained

1/2 cup cooked orzo

1 lemon, juiced

2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain

salt and pepper

1/2 cup crumbled feta cheese (optional)

Preparation:

Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.

Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.

Serve topped with feta cheese.

Makes four servings.

Nutritional information, per serving: Calories: 329; Total Fat 13g; Sodium 746mg;Dietary Fiber 10g; Protein 12g; Sugars 3g; Cholesterol 17mg

VEGETARIAN "SAUSAGE" AND CHEDDAR QUICHE WITH GIMMELEAN

Another from About.com. I'm guessing that this is from the vegetarian blog, but the email (from 2008) only states that it's from about.com. The recipe starts off, "If you're a vegetarian who likes a more 'meaty' quiche try this vegetarian 'sausage' and cheddar quiche recipe with Gimme Lean Sausage. You can make this recipe vegan by using egg substitute and vegan cheese. Recipe courtesy of Lightlife Foods." Serves 6

Ingredients:

1 9 inch pre-made pie crust

1/4 package Gimme Lean Sausage

2 cups milk, soy milk or rice milk

3 whole eggs or egg substitute

1/4 cup onion, finely chopped

1/4 cup cheddar cheese or soy cheese

nutmeg to taste

salt and pepper to taste

salsa

Preparation:

Bake pie crust according to the package directions and set aside. Saute Gimme Lean Sausage and onions in cooking oil or spray, then transfer to cooled pie shell. Sprinkle cheese or soy cheese over sausage and onions. Beat milk and eggs, add salt, pepper and nutmeg. Mix together and pour over sausage, onions and cheese.

Preheat oven to 375 degrees. Bake for 35 to 40 minutes.

Per serving: Fat-25g, Fiber-1g, Sodium-610mg, Carbohydrates-14g, Protein-20g (soy protein 2g), Calories-370.