Meatless Monday

It's Monday already...where did the weekend go? I swear, Friday afternoon was just a blink away. (Guess I shouldn't blink, right?)

Well, since it's Monday, it's time for another Meatless Monday. Here are six yummy vegetarian recipes to help you start the week off just right, including a Vegan Frozen Chocolate Soufflé and a Tempeh Reuben. Enjoy!

RATATOUILLE PASTA

Originally from Rachael Ray, this was on page 54 of the June 2004 issue of Vegetarian Times, and begins, "A substantial meal, this captures the flavors of summer in each mouthful. Adapted from Rachael Ray’s 30-Minute Meals Veggie Meals." Makes 4 servings in 30 minutes or less.

To view this online, go to https://www.vegetariantimes.com/recipes/rachael-rays-ratatouille-pasta/.

Ingredients

4 cloves garlic, minced

1/4 tsp. crushed red pepper

3 Tbs. extra virgin olive oil

1 small red bell pepper, seeded and chopped

1 green bell pepper or 1 Cubanelle pepper, seeded and chopped

1 medium-sized yellow-skinned onion, chopped

1 small eggplant, peeled or skin on and diced

1 medium-sized zucchini, coarsely diced

20 kalamata black olives, pitted and coarsely chopped

2 Tbs. capers, drained

1 28-oz. can crushed tomatoes

1/2 lb. rigatoni pasta, cooked until al dente

3 oz. pine nuts, toasted until golden

Preparation

Heat garlic and crushed pepper in oil in a deep skillet or pot over medium heat until garlic sizzles. Add peppers, onion, eggplant, zucchini, olives, capers, salt and pepper. Cover pan, reduce heat to medium-low and cook vegetables down, stirring occasionally, until eggplant begins to break down, for 10 to 15 minutes.

Add tomatoes and parsley, and heat through. Toss with pasta, and top with toasted pine nuts.

LOADED VEGAN NACHOS

This is from Ali Slagle in The New York Times cooking enewsletter. Ali wrote, "This recipe certainly has more steps than the original nachos, but you’ll be rewarded with a festive tray that’s hearty and vegetable-packed enough for dinner. Queso is a great choice for nachos because, unlike melted grated cheese, it stays creamy and doesn’t congeal. This homemade, vegan take owes its bold flavor to nutritional yeast, chipotle, garlic powder and pickled jalapeños, and its glossy and smooth texture to the magical combination of starchy bean liquid and blended cauliflower. The key to great nachos is to make sure that each element is delicious on its own, so here, roasted cauliflower gets seasoned with cilantro and lime, and pinto beans with spicy adobo sauce."

Yield: 4 to 6 servings; Time: 45 minutes

To view this online, go to https://cooking.nytimes.com/recipes/1023316-loaded-vegan-nachos.

Ingredients

2 pounds cauliflower (about 1 medium head), florets and stem coarsely chopped

1 medium white or red onion, finely chopped

2 tablespoons neutral oil (such as canola or grapeseed)

Kosher salt (such as Diamond Crystal)

1/2 cup nutritional yeast

1 (15-ounce) can pinto beans, drained, bean liquid reserved

1/2 to 1 chipotle chile in adobo (depending on heat preference), plus 2 teaspoons sauce

1 1/2 teaspoons garlic powder

1/2 cup sliced pickled jalapeños, plus brine

1 (12-ounce) bag of sturdy tortilla chips

1 lime

1/4 cup finely chopped cilantro leaves and stems, plus small sprigs for topping

Optional toppings: pico de gallo or chopped tomato, avocado or guacamole, vegan crema, sliced radishes, black olives

Preparation

Heat the oven to 425 degrees. On a sheet pan, toss together half the cauliflower, half the onion and the oil. Season with salt, then spread into an even layer. Roast on the bottom rack, without stirring, until brown underneath, 20 to 25 minutes.

Meanwhile, make the vegan queso: In a medium saucepan, combine 1 1/2 cups water with the remaining cauliflower, the nutritional yeast, bean liquid, chipotle chile, garlic powder and 1 teaspoon salt. Bring to a boil over high heat, then reduce to medium-high and simmer, stirring occasionally, until the cauliflower is very tender, 10 to 15 minutes. Transfer to a blender, and blend until smooth, then add 2 teaspoons of pickled jalapeño brine and blend to combine. Taste the queso on a chip; if flavors are muted, add more salt and brine. (Hold onto the saucepan; no need to clean.)

In a medium bowl, add the adobo sauce to the beans and mash some of the beans with a fork. (This helps the beans adhere to the chip.) When the roasted cauliflower is done, zest the lime over, add the chopped cilantro, and stir to combine. Scrape into the reserved saucepan. (Hold onto the sheet pan and don’t worry about getting every last bit off.)

Assemble: On the sheet pan, spread half the chips into an even layer. Top with half the beans, half the cauliflower, and half the queso. Repeat another layer with the remaining chips, queso, beans and cauliflower. Bake until the chips and beans are warm, 3 to 5 minutes. Cut the lime into wedges. Top nachos with the pickled jalapeños, remaining chopped onion, cilantro sprigs, a squeeze of lime and any optional toppings.

SMOKED TOFU FARFALLE CASSEROLE

This was on the Vegetarian Times web site, and begins, "Here's a new twist on old-fashioned tuna noodle casserole." Serves 6

To view this online, go to https://www.vegetariantimes.com/recipes/smoked-tofu-farfalle-casserole/.

Ingredients

4 tsp. olive oil

1 small yellow bell pepper, chopped (about 1 cup)

1 1/2 cups frozen baby peas

3 cloves garlic, minced (about 1 Tbs.)

2 1/2 tsp. minced fresh thyme

8 oz. farfalle pasta (bows)

1 3/4 cups low-fat milk

3 Tbs. all-purpose flour

3 oz. sharp Cheddar cheese, grated (about 3/4 cup)

6 oz. smoked tofu, diced

3 Tbs. Italian-seasoned breadcrumbs

Preparation

Preheat oven to 425F. Heat 1 tsp. oil in 6-qt. Dutch oven over medium heat. Add bell pepper, and cook, stirring often, 3 minutes. Stir in frozen peas, garlic and thyme, and cook, stirring often, 2 minutes more. Transfer to bowl and set aside.

Wipe out Dutch oven; fill with water, and bring to a boil. Add pasta, and cook about 4 minutes, or until just al dente. Drain and transfer to clean bowl. Drizzle with 2 tsp. olive oil, and toss to coat. Return Dutch oven to stove.

Heat 1 1/2 cups milk in Dutch oven over medium heat until almost simmering. Whisk together remaining 1/4 cup milk with flour in small bowl, then whisk into hot milk. Cook over medium-low heat, whisking constantly, 2 minutes, or until sauce thickens and bubbles. Remove from heat, and stir in cheese. Season to taste with salt and pepper. Add pasta, bell pepper mixture and tofu, and stir to combine.

Mix breadcrumbs with remaining 1 tsp. oil in small bowl; sprinkle over casserole. Bake uncovered, 20 minutes, or until golden. Serve hot.

SIMPLE VEGETARIAN SPINACH LASAGNA

This is from Vicki Shanta Retelny, RDN on the VeryWellFit site. Vicki wrote, “There's nothing like lasagna to soothe a craving for a creamy, dreamy meal. With a foundation of vitamin C-rich tomato sauce, which is loaded with the carotenoid lycopene, this Italian classic takes on a healthy bend with a good dose veggies nestled in its layers.

“Chock full of leafy green spinach, this dish is good for your brain health, as eating a serving of veggies each day has shown to fend off cognitive decline. Spinach is also loaded with iron and calcium for a total body wellness boost.”

Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Servings: 9 (1 cup each)

To view this online, go to https://www.verywellfit.com/vegetarian-spinach-lasagna-4144632.

Ingredients

1 package no-boil lasagna noodles

2 28-ounce cans tomato sauce

1/8 teaspoon kosher salt

1 teaspoon oregano

2 cloves garlic, finely minced

1 15-ounce container part-skim ricotta cheese

1 cup part-skim mozzarella cheese, grated

3 cups raw baby spinach leaves

Directions

Preheat the oven the 350F.

On the stovetop over medium heat, pour the tomato sauce into a saucepan. Add salt, oregano, and garlic. Bring to a light boil, lower the heat, and simmer for a few minutes. Stir occasionally.

On the bottom of a 9x13 pan put a layer of tomato sauce. Place a layer of noodles on top, covering the bottom of the pan. Spread ricotta cheese on top of the noodles, top with spinach, and sprinkle with mozzarella cheese and coat with a small ladle full of sauce. Repeat the layers until you get to the top of the pan. Sprinkle the final layer with mozzarella cheese.

Place in the oven and bake for 45 minutes or until bubbly and cheese is golden brown on top.

Remove from the oven and allow to cool for a 10 minutes before serving.

Ingredient Variations and Substitutions

Make this dish higher in fiber with whole wheat noodles, although they may only be available in the boil variety. Add other vegetables such a sliced carrots, zucchini, or eggplant. For an alternative green, use baby kale or arugula. Spread pesto between the layers or incorporate it into the tomato sauce for a rich, nutty flavor.

If you want to add meat, add cooked, diced chicken breast or ground turkey to the sauce. For a non-dairy twist, use vegan cheese in lieu of ricotta and mozzarella cheese.

Cooking and Serving Tips

To save time use no-boil lasagna noodles—they're quick and easy to assemble. Plus, the part-skim ricotta cheese and mozzarella reduce the fat but still offer good-quality protein.

This dish can be assembled and placed, uncooked and covered, in the refrigerator overnight. Simply heat and serve the next day. Leftovers can be stored in the refrigerator or freezer in an airtight container.

VEGAN FROZEN CHOCOLATE SOUFFLE

This comes from Vegetarian Times (July/August 2005 issue, page 63), and begins, "You could serve this at a fancy dinner party in Paris, and no one would ever guess that it’s vegan! Strong coffee gives it flavor depth. Folding in Hip Whip, a vegan whipped topping available in the frozen foods section of most natural foods stores, keeps it light, smooth and creamy when frozen." Makes 8 servings

To view this online, go to https://www.vegetariantimes.com/recipes/vegan-frozen-chocolate-souffle/.

Ingredients

1 1/2 cups vegan carob chips

1/3 cup unsweetened cocoa

1/2 cup hot, strong coffee

2 Tbs. maple syrup or corn syrup

1 16-oz. pkg. silken tofu, drained

2 tsp. vanilla extract

1 7.5-oz. tub vegan frozen whipped topping, thawed

Preparation

Cut strips of aluminum foil long enough to wrap around 6 3-oz. demitasse cups and high enough to make a 1 1/2-inch collar over rims. Secure with a rubber band. (Or, tear a length of foil long enough to go around a 10-oz. soufflé dish. Fold foil in half lengthwise, wind it around dish so it's at least 3 inches above rim. Tie with string.)

Put carob chips into heatproof bowl over pan of simmering water, and melt. Meanwhile, whisk together cocoa, coffee and maple syrup, and stir into melted carob mixture.

Put tofu in blender or food processor; purée 3 minutes, or until smooth. Add carob mixture and vanilla, and process until smooth. Transfer mixture to large bowl.

Whisk thawed whipped topping into carob-tofu mixture. Fill cups 1 inch above rim, or fill dish 2 inches above rim. Freeze 3 hours, or overnight. Remove from freezer 20 to 30 minutes before serving to soften. Sprinkle with confectioners' sugar, if desired.

TEMPEH REUBEN

This is from Eden Foods. Prep Time: 5 minutes; Cook Time: 20 minutes; Serves 4

To view this online, click here.

Ingredients

1 pound organic tempeh, any variety

2 Tbsp Eden Safflower Oil

2 cups water, for cooking tempeh

1 tsp Eden Shoyu Soy Sauce

1/2 cup Eden Sauerkraut, Kimchi Sauerkraut, or Three Onion Sauerkraut

1/4 cup any Eden Mustard

4 whole lettuce leaves

1/4 cup alfalfa sprouts, rinsed and drained

1 medium organic tomato, sliced

8 slices whole grain bread

Directions

Heat oil in a skillet. Add tempeh (do not cut). Brown both sides for 3 to 4 minutes. Add water to cover tempeh. Add shoyu, cover the skillet. Simmer 15 minutes. Remove cover and cook, over a high flame, until all liquid is gone. Remove tempeh and slice into strips. Place several slices of tempeh on each sandwich. Spread equal amounts of mustard on the other bread slices. Place equal amounts of sauerkraut, lettuce, sprouts and tomato on each sandwich. Serve. Great for lunches, picnics, camping, travel or anytime!