Meatless Monday

It's time for another Meatless Monday. Today's six yummy vegetarian recipes include Mediterranean Quinoa Stuffed Peppers and Minted Yogurt Parfait. Enjoy!

FRUIT-GRANOLA CRUMBLE

This recipe and the next (Minted Yogurt Parfait) are found in an article on Prevention, titled “11 Recipes with Fresh Blueberries.” Click here to see the article and all twelve recipes.

Servings: 6

3 C fresh blueberries

4 thinly sliced fresh peaches (about 1 1/4 lb or 4 c) or 1 lb frozen sliced peaches, thawed

1/3 C sugar

2 Tbsp all-purpose flour

1 tsp ground ginger

1/2 tsp salt

1 1/2 C granola (without dried fruit), large pieces broken apart

1/2 C walnut halves, chopped

1 1/2 Tbsp butter

Heat oven to 375°F.

Mix blueberries and peaches in 8" x 8" pan.

Combine sugar, flour, ginger, and salt and then stir into fruit. Top with granola and walnuts and dot with butter.

Bake until fruit is bubbly, about 45 minutes. Cool at least 5 minutes. Serve warm, at room temperature, or cold.

NUTRITION (per serving) 310 cal, 5 g pro, 55 g carb, 6 g fiber, 10 g fat, 2.5 g sat fat, 280 mg sodium

MINTED YOGURT PARFAIT

Servings: 4

2 1/2 C fresh blueberries

2 Tbsp chopped fresh mint

2 Tbsp honey

1 tsp freshly grated orange zest (from 1 orange), optional

1/4 C pecans, toasted and coarsely chopped

1 C vanilla frozen yogurt

Toss together blueberries, mint, honey, orange zest (if using), and 3 tablespoons of the pecans in bowl.

Spoon about half of the berry mixture into 4 glasses.

Top each with 2 tablespoons of the frozen yogurt.

Divid remaining berries among the glasses and top each with 2 more tablespoons yogurt. Sprinkle with remaining pecans.

NUTRITION (per serving) 180 cal, 4 g pro, 32 g carb, 3 g fiber, 6 g fat, 1 g sat fat, 30 mg sodium

KIWI-BLUEBERRY TART

This was found in an article on Prevention, titled “11 Recipes with Fresh Blueberries.” Click here to see the article and all twelve recipes.

SERVINGS: 4

2 store-bought pie doughs

4 mini tart pans

2/3 cup reduced-fat sour cream

1 tbsp light brown sugar

1 1/4 cups quartered sliced kiwifruit

1/4 cup blueberries

Heat oven to 375°F. Unroll 2 store-bought pie doughs and cut into 4 circles (5 1/2" diameter).

Press into 4 mini tart pans with removable bottoms (about 4 3/4" diameter). Prick with fork and freeze until firm, 10 minutes.

Line tart shells with foil and pie weights (or dried beans) and bake until golden, about 10 minutes. Remove foil and pie weights and bake until golden brown, about 4 minutes. Let cool completely.

Stir together 2/3 cup reduced-fat sour cream and 1 Tbsp light brown sugar. Remove shells from pans and top evenly with sour cream mixture, 1 1/4 cups quartered sliced kiwifruit, and 1/4 cup blueberries.

NUTRITION (per serving) 308.2 cal, 3.7 g pro, 36.6 g carb, 1.9 g fiber, 18 g fat, 8.5 g sat fat, 276.4 mg sodium

BROCCOLI RABE LASAGNA

This comes from David Tanis, also in The New York Times cooking e-newsletter. David wrote, “Broccoli rabe (sometimes spelled raab, or known as rapini greens) is one of the most delicious members of the mustard green family. The leaves, tender stems and broccoli-like buds have a distinctive pleasant bitterness when cooked. For this vegetarian lasagna, some of the cooked greens are puréed to make a garlicky pesto and the rest is coarsely chopped and added to the layers.” Time: 1 hour 30 minutes; makes 6 servings.

To view this online, click here.

Ingredients

For the Béchamel Sauce:

4 tablespoons butter

1/4 cup all-purpose flour

2 cups half-and-half, heated, plus a little more if necessary

Salt and pepper

Pinch of cayenne

Grated nutmeg, to taste

For the Lasagna:

1 pound dry lasagna noodles

Salt and pepper

2 bunches broccoli rabe, about 2 pounds

4 garlic cloves, minced

1/2 cup extra-virgin olive oil

1 pound ricotta cheese

1/2 teaspoon grated lemon zest

4 tablespoons butter

4 ounces grated Parmesan, about 2 cups, or a combination of Parmesan and pecorino

Preparation

Make the béchamel: Melt butter in a small saucepan. Whisk in flour and cook for a minute over medium heat without browning. Gradually whisk in half-and-half, 1/2 cup at a time, to obtain a smooth, lightly thickened sauce. Turn heat to low. Add 1/2 teaspoon salt, some ground black pepper, the cayenne and nutmeg. Cook, whisking, for 4 to 5 minutes, then place saucepan in a hot-water bath to keep sauce warm. Thin if necessary with a little more half-and-half.

Bring a large pot of well-salted water to the boil. Add lasagna noodles and cook for 5 minutes. Lift noodles from water with a spider and rinse well in a bowl of cold water. Drain and lay noodles flat on a kitchen towel.

Using the same cooking water, blanch the greens for 1 minute, until just wilted. Rinse greens with cool water, squeeze dry and chop them roughly. Put 1 cup of chopped greens, the minced garlic and ?1/2 cup olive oil in a food processor or blender and purée to make a pesto. Season with salt and pepper to taste and transfer to a small bowl.

Mix the ricotta and lemon zest in a small bowl and season with salt and pepper to taste. Heat oven to 375 degrees. Organize to have all ingredients within easy reach for assembling lasagna. Use 2 tablespoons butter to grease an 8-by-10-inch baking dish.

Assemble the lasagna: Put a layer of cooked noodles on the bottom of the baking dish. Spoon a quarter of the béchamel over noodles, then dot with a third of the ricotta. Complete layer with chopped greens, a drizzle of pesto and some grated cheese. Continue layering, finishing with a layer of pasta. Spread the last of the béchamel on top and sprinkle with Parmesan. (There should be 4 layers of pasta and 3 layers of filling.)

Dot with remaining butter and bake, covered with foil, for 20 minutes. Uncover and bake for 20 minutes more, until nicely browned and bubbling. Let lasagna rest 10 minutes before serving.

MEDITERRANEAN QUINOA STUFFED PEPPERS

This is from Kaleigh McMordie, MCN, RN, LD on VeryWell.com. Kaleigh wrote, "When your blood pressure is high, it’s important to include plenty of vegetables, whole grains, and fiber in your diet. Stuffed bell peppers incorporate all of these into one convenient meal. This Mediterranean version includes whole grain quinoa, chickpeas, and plenty of vegetables, which all provide filling fiber. The bright red peppers and tomatoes also provide vitamins A and C and the antioxidant lycopene for a nutritious punch.

"Stuffed peppers are easy to prepare and hold up well in the refrigerator for lunches during the week. You can customize what you add to them. Switch up the grains with brown rice or farro if you have it, or add different beans and vegetables that need to be used up. You can also add cooked chicken or steak if you want to add a little more protein if you plan to eat the peppers by themselves."

Total Time: 35 min; Prep 10 min, Cook 25 min; Yield 2 peppers (346 calories)

To view this online, click here. To check out Kaleigh's website, go to Lively Table.

Ingredients

2 large red bell peppers

1 cup cooked quinoa

1 cup low sodium cooked chickpeas

1 cup cherry tomatoes, quartered

2 tablespoons pine nuts

2 tablespoons sliced black olives

1 clove garlic

1 teaspoon red wine vinegar

1 teaspoon dried oregano

Chopped parsley, for serving (optional)

PreparationHeat oven to 350F.

Cut bell peppers vertically down the center in half and remove stems and seeds. Place peppers on a baking sheet lined with parchment or a silicone baking mat.

In a mixing bowl, combine remaining ingredients. Scoop mixture into pepper halves.

Bake for 20 to 25 minutes, or until peppers are soft but still hold their shape. Remove from oven and sprinkle with parsley before serving (optional).

Ingredient Variations and Substitutions

You may use cooked brown rice or other grain, such as farro, in place of the quinoa.

Include any vegetables that you have in your refrigerator that need to be used.

Cooking and Serving Tips

Serve these stuffed peppers hot as a vegetarian dinner or cold as lunch or serve one pepper half as a side dish.

CREAMY VEGAN MAYO-FREE POTATO SALAD

This is from Brittany at I Love Vegan and begins, “Good ol’ potato salad is a quintessential summer salad and a staple at barbeques and potlucks. This creamy vegan potato salad is made without mayo! 30 minutes of active cooking time. Makes 4 cups.”

Prep 30 mins; Cook 25 mins; Inactive 2 hours, 15 mins; Total 3 hours, 10 mins; Yield 4 cups

This can be viewed online here.

Ingredients

1 - 1.5lb bag of The Little Potato Company’s Blushing Belle Creamer potatoes

1/2 cup Coconut milk (full-fat)

1/3 cup Nutritional yeast flakes

1/4 cup Canola oil (or other neutral-tasting vegetable oil)

3 tbsp Dill pickle juice (or 2 tbsp white vinegar)

1 tbsp Granulated sugar (evaporated cane sugar)

1 tsp Hot mustard

1 1/2 tsp Sea salt, plus more to taste

Black pepper, to taste

1/4 cup Chopped fresh dill

1/4 cup Thin-sliced celery (approx. 1 rib celery)

1/4 cup Grated carrot (approx. 1 medium carrot)

1/4 cup Chopped green onion (approx. 4-5 shoots)

2-3 tbsp minced shallot (soaked in salt water) (approx. 1 small shallot)

2 tbsp Chopped dill pickle (approx. 1 large pickle)

Instructions

Begin cooking the potatoes while you prep the vegetables and the dressing. In a large pot of cold water, heat the potatoes over high heat. Bring to a boil and cook for 15-20 minutes or until the largest potato is fork-tender in the center. Once the potatoes are cooked, drain and set aside to cool slightly.

While the potatoes are cooking, combine coconut milk, nutritional yeast, canola oil, pickle juice, sugar, hot mustard, sea salt, and black pepper. Mix vigorously and set aside. Prepare the dill, celery, carrot, green onion, shallot, and pickle.

Once the potatoes are just cool enough to handle, halve them and transfer them to a large bowl. (Refer to recipe notes for tips on changing the texture of the potato salad)

Cover the warm potatoes with dressing and add all of the chopped vegetables. Mix roughly and thoroughly to the help break up the potatoes and thicken the dressing.

Refrigerate for at least 2 hours (until thoroughly chilled – overnight is best so there’s plenty of time for the dressing to thicken.)

Mix well, taste and adjust seasoning to suit your preferences.

Notes

Depending on your personal preferences, it's easy to adjust the texture of this potato salad. I coarsely mashed the halved potatoes for a thick salad with different-sized chunky pieces of potato. For a more evenly textured potato salad, dice 2/3 of the warm potatoes and thoroughly mash the remaining potatoes. If you prefer a mashed potato salad, fully mash the potatoes.