Meatless Monday

It's Monday, which means Meatless Monday. Here are six vegetarian recipes to help you through the day. Enjoy!

FAST FRENCH APPLE TART

This comes from the April 2008 issue of Vegetarian Times, and begins, “Slicing apples on a mandoline makes a pâtisserie-style apple tart a snap. The thin, even slices come out of the oven meltingly tender—not mushy.” Serves 8.

To view this online, click here.

1 sheet puff pastry, thawed (1/2 17.3-oz. pkg.)

7 medium tart apples, peeled and cored

2 Tbs. lemon juice

1/4 cup sugar

1/3 cup apricot jam

Preheat oven to 400°F. Coat 9-inch pie dish or fluted tart pan with cooking spray. Roll out puff pastry into 11-inch square on floured work surface. Press puff pastry into prepared pan, and trim excess dough from edges. Prick bottom all over with fork, and refrigerate until ready to use.

Slice apples into 1/8-inch-thick rounds (with hole in middle) using mandoline. Toss apple slices in lemon juice in bowl.

Place apple slices in overlapping concentric circles on puff pastry, starting from outside and working toward center. Make sure to cover holes in apple slices, and overlap each row by 1/3 inch to prevent apples from shrinking as they cook. Sprinkle with 2 Tbs. sugar. Repeat layering and sprinkling process once more, and finish with a layer of apples. Bake 10 minutes. Reduce heat to 325°F, and bake 30 to 40 minutes more, or until crust is golden brown. Cool on wire rack.

Bring jam and 2 Tbs. water to a boil in small saucepan. Reduce heat to medium, and simmer 1 minute. Strain into small bowl. Brush over tart while jam is still hot.

nutritional information Per SERVING: Calories: 265; Protein: 2 g; Total Fat: 11 g; Saturated Fat: 1.5 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 75 mg; Fiber: 2 g; Sugar: 23 g; vegan

BUTTERNUT SQUASH AND CHICKPEA STEW WITH COUSCOUS

This also comes from the April 2008 issue of Vegetarian Times, and begins, “Prepared creamy soups like butternut squash, corn, and potato-leek make great bases for hearty stews that sneak an extra veggie serving past picky eaters.” Serves 6 in 30 minutes or less.

To view this online, click here.

2 Tbs. olive oil

1 medium carrot, diced (3/4 cup)

1 small onion, diced (1 cup)

1/2 red bell pepper, chopped (1/2 cup)

1 Tbs. whole cumin seeds

1 bay leaf, crumbled

2 16-oz. cans chickpeas, rinsed and drained, divided

1 32-oz. container butternut squash soup, divided

1 1/2 cups couscous

Heat oil in saucepan over medium heat. Sauté carrot in oil 3 to 5 minutes, or until softened. Add onion and bell pepper, and sauté 3 to 5 minutes more, or until soft. Stir in cumin seeds and bay leaf.

Purée 3/4 cup chickpeas and 3/4 cup butternut squash soup in blender until smooth. Add to carrot mixture along with remaining chickpeas and soup. Simmer 15 to 20 minutes. Season with salt and pepper.

Meanwhile, place couscous in heat-proof bowl, and stir in 1 1/2 cups boiling water. Cover, and let stand 3 to 5 minutes, or until all liquid is absorbed. Fluff couscous with fork. Divide couscous among 6 shallow bowls. Ladle chickpea stew around couscous in each bowl.

nutritional information Per SERVING: Calories: 480; Protein: 15 g; Total Fat: 8 g; Saturated Fat: 1 g; Carbohydrates: 87 g; Cholesterol: 0 mg; Sodium: 645 mg; Fiber: 11 g; Sugar: 11 g; Vegan

“BAKED” GRANOLA APPLES

This recipe, as well as the Good Morning Sweet Potato are from Runner's World, and are from the latest Runner's World cookbook. Both recipes can be found online by clicking here.

The recipe begins, “The secret behind getting these 'baked' apples on the table fast? Cooking them in the microwave, which quickly steams the fruit until perfectly tender. Braeburn, Cortland, or Rome varieties work just as well as Gala. Use a spoon or melon baller to core the halved apples. Top the finished dish with a dollop of yogurt for a protein and calcium boost.

“Cooked apples get topped with sugar and cinnamon, plus granola for extra carbs. If you like, add a dollop of yogurt to the finished dish for a protein boost.”

Ingredients

2 large crisp apples, such as Gala, halved and cored

2 tablespoons chopped dried tart cherries

1 tablespoon packed light brown sugar

1/4 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

4 teaspoons butter

1/2 cup granola

Instructions

In a microwavable dish, arrange the apple halves cut side up.

Top each apple half evenly with the tart cherries and brown sugar. Sprinkle with the cinnamon and nutmeg. Dot evenly with the butter.

Cover the apples with a microwavable dome lid or microwave-safe plastic wrap. Microwave on high for about 4 minutes, or until the apples are tender.

Transfer the apples to serving bowls and sprinkle each apple half evenly with the granola. Drizzle any juices remaining in the cooking dish over the top. Serves 4.

Nutrition Information: Calories per serving: 181; Carbs: 29 g; Fiber: 5 g; Protein: 2 g; Total fat: 7 g; Saturated fat: 4 g; Sodium: 38 mg

GOOD MORNING SWEET POTATO

This recipe begins, “Sweet potatoes for breakfast? Absolutely. These carb-packed vegetables are loaded with runner-friendly nutrients—and provide a welcome break from typical morning fare.

“The flavors in this recipe will remind you of Thanksgiving,” says Mark Bittman, Runner's World contributing food writer.”

Ingredients

1 medium sweet potato

1/4 cup chopped walnuts

1 tablespoon maple syrup

Pinch of salt

Instructions

Pierce the sweet potato all over with a fork. Microwave on high for 5 to 10 minutes, turning over once or twice, or until the center is soft.

Meanwhile, in a saucepan, combine the walnuts, maple syrup, and salt. Cook over medium-low heat until the nuts are coated and fragrant.

Slice open the top of the potato lengthwise, leaving the bottom intact. Mash the nut mixture on top. Serves 1.

Nutrition Information: Calories per serving: 355; Carbs: 44 g; Fiber: 6 g; Protein: 7 g; Total fat: 19 g; Saturated fat: 2 g; Sodium: 220 mg



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.

To view this online, click here.

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

FUNNEL CAKES

Who doesn’t love love funnel cakes? Now you can make them any time. This recipe comes from all recipes and is from someone named Tarmia, who wrote, “You don't need to wait for the county fair to enjoy delicious old-fashioned funnel cakes. You just need a funnel with a 1/2-inch opening that can hold a cup of batter." Time: 20 minutes; Prep: 10 minutes; Cook: 10 minutes; makes 6 servings.

To view this online, go to http://allrecipes.com/recipe/18505/funnel-cakes/.

Ingredients

8 cups vegetable oil for frying

1 1/2 cups milk

2 eggs

2 cups all-purpose flour

1 teaspoon baking powder

1/2 teaspoon ground cinnamon

1/2 teaspoon salt

3/4 cup confectioners' sugar

Directions

In a deep-fryer, or heavy skillet, heat oil to 375 degrees F (190 degrees C).

In a large bowl, beat milk and eggs together. Combine flour, baking powder, cinnamon and salt. Stir into the egg mixture until smooth.

While covering the funnel hole with one hand, pour in 1 cup of batter. Start from the center in a swirling motion to make a 6 or 7 inch round. Fry on both sides until golden brown. Remove and drain on paper towels. Sprinkle with confectioners' sugar and serve warm.