Meatless Monday

It's Meatless Monday, time for another round of vegetarian recipes. Today's offerings include Smothered Cajun-Spiced Squash and Black Bean-Quinoa Burgers. Enjoy!

CURRIED PUMPKIN AND PEAS

This recipe comes from Country Living, and begins, “Flavor tender pumpkin and tomatoes with a touch of curry powder in this tempting dish.” Total Time: 45 minutes; Level: Easy; Serves: 6.

To view this online, click here.

Ingredients

2 tbsp. unsalted butter

1 medium onion

1 garlic clove

2 1/2 tsp. curry powder

1/2 tsp. salt

1/2 tsp. Freshly ground pepper

2 lb. pumpkin

2 medium red potatoes

1 1/2 c. low-sodium chicken broth

3/4 c. golden raisins

3/4 c. frozen baby peas

fresh cilantro

Directions

Heat butter in a large pan over medium-high heat, add onion, and cook until golden-brown, about 5 minutes. Add garlic and cook 1 minute more. Stir in curry powder, salt, and pepper. Add pumpkin and potatoes and cook for 5 minutes, stirring frequently. Pour in broth and raisins, cover, and reduce heat to medium. After 15 minutes, add peas. Replace cover and continue to cook until pumpkin and potatoes are tender, 5 to 10 minutes more. Garnish with cilantro.

SMOTHERED CAJUN-SPICED SQUASH

This comes from Vegetarian Times, and begins, “Here, we've sprinkled roasted butter-nut squash with Cajun seasoning, then smothered it in a gravy made with what New Orleans chefs call the holy trinity: a combination of onions, celery, and green bell peppers. Serve with rice or grits.”

To view this online, click here.

Ingredients:

1 clove garlic, minced (1 tsp.)

1/4 cup plus 1 Tbs. olive oil, divided

2 butternut squash, quartered and seeded, each quarter halved

2 Tbs. plus 8 tsp. Cajun seasoning, or more to taste, divided

4 large onions, halved and sliced (8 cups)

4 medium red or green bell peppers, quartered and sliced (2 cups)

8 large celery ribs, sliced on the bias (2 cups)

5 Tbs. flour

1 1/2 Tbs. cider vinegar

Instructions:

Preheat oven to 350°F. Combine 1 Tbs. oil and garlic in small bowl. Brush garlic-oil mixture over butternut squash pieces, and place on baking sheet. Sprinkle each squash piece with 1/2 tsp. Cajun seasoning, and season with salt and pepper, if desired. Bake 45 minutes to 1 hour, or until squash pieces are tender enough to easily pierce with fork.

Meanwhile, heat remaining 1/4 cup oil in large skillet over medium heat. Add onions, bell peppers, and celery, and cook 20 to 25 minutes, or until vegetables are soft and beginning to brown, stirring occasionally.

Stir flour into onion mixture, and cook 1 minute, or until flour begins to brown, stirring constantly. Stir in vinegar, remaining 2 Tbs. Cajun seasoning, and 6 cups water. Season with salt and pepper, if desired. Reduce heat to medium-low, and simmer 20 minutes, or until sauce has thickened, stirring occasionally.

To serve: Place 2 squash pieces on plate. "Smother" with 1 cup onion mixture.

Nutrition Information: Calories: 201; Protein: 3 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 30 g; Cholesterol: 0 mg; Sodium: 976 mg; Fiber: 6 g; Sugar: 9 g; Yield: Serves 8

BLACK BEAN-QUINOA BURGERS

This comes from Vegetarian Times, and begins, “Here's a delicious veggie burger you can whip up from scratch. Any steak seasoning (which is just a combination of herbs and spices) will work to give the patties a rich, hearty flavor. Stash a few in the freezer for busy weeknight meals. For super-easy cookouts, bake the patties ahead, then reheat them on the grill. Serve with your favorite burger fixings.” Makes 8 patties.

To view this online, click here.

Ingredients:

1/2 cup quinoa

1 small onion, finely chopped (1 cup)

6 oil-packed sun-dried tomatoes, drained and finely chopped (1/4 cup)

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

2 cloves garlic, minced (2 tsp.)

2 tsp. dried steak seasoning

8 whole-grain hamburger buns

Instructions:

Stir together quinoa and 1 1/2 cups water in small saucepan, and season with salt, if desired. Bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes, or until all liquid is absorbed. (You should have 1 1/2 cups cooked quinoa.)

Meanwhile, place onion and sun-dried tomatoes in medium nonstick skillet, and cook over medium heat. (The oil left on the tomatoes should be enough to sauté the onion.) Cook 3 to 4 minutes, or until onion has softened. Stir in 3/4 cup black beans, garlic, steak seasoning, and 1 1/2 cups water. Simmer 9 to 11 minutes, or until most of liquid has evaporated.

Transfer bean-onion mixture to food processor, add 3/4 cup cooked quinoa, and process until smooth. Transfer to bowl, and stir in remaining 3/4 cup quinoa and remaining 3/4 cup black beans. Season with salt and pepper, if desired, and cool.

Preheat oven to 350°F, and generously coat baking sheet with cooking spray. Shape bean mixture into 8 patties (1/2 cup each), and place on prepared baking sheet. Bake 20 minutes, or until patties are crisp on top. Flip patties with spatula, and bake 10 minutes more, or until both sides are crisp and brown. Serve on buns.

Nutrition Information: Calories: 215; Protein: 9 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 40 g; Cholesterol: 0 mg; Sodium: 438 mg; Fiber: 6 g; Sugar: 5 g; Yield: Serves 8

SWEET POTATO PUREE WITH CANDIED PECANS

This comes from the November 2012 issue of Vegetarian Times, page 52. It starts off, This recipe straddles the line between luscious side dish and low-key dessert. To bring the dish to a potluck, keep the candied pecans crunchy by packing them separately and sprinkling them on the dish just before serving.

Candied Pecans

1 1/2 cups raw pecan halves

2 Tbs. pure maple syrup

1 Tbs. coconut oil, melted

2 Tbs. raw organic cane sugar

Sweet Potato Purée

4 medium sweet potatoes, peeled and cut into 1-inch chunks

1/4 cup pure maple syrup

2 Tbs. coconut oil

1 1/2 cups light coconut milk, warmed

To make Candied Pecans: Preheat oven to 350°F. Line baking sheet with parchment paper, or coat with cooking spray. Spread pecans on prepared baking sheet, and toast 4 minutes.

Transfer pecans to large bowl, and stir in maple syrup and coconut oil. Stir in sugar until pecans are thoroughly coated. Return to baking sheet, and bake 3 to 5 minutes more, or until pecans look dry. Cool. Transfer to food processor, and pulse several times, or until pecans resemble chunky crumble. Transfer to small bowl, and set aside.

To make Sweet Potato Purée: Preheat oven to 400°F, and line baking sheet with parchment paper, or coat with cooking spray. Toss together sweet potatoes, maple syrup, and coconut oil in large bowl. Transfer sweet potatoes to prepared baking sheet, and roast 1 hour, stirring every 10 minutes, or until potatoes are fork-tender.

Purée sweet potatoes and coconut milk in food processor until creamy. Season with salt and pepper, if desired, and spread in 2-qt. casserole. Sprinkle Candied Pecans over top.

nutritional information Per 1/2-cup serving: Calories: 285; Protein: 3 g; Total Fat: 20 g; Saturated Fat: 7 g; Carbohydrates: 26 g; Cholesterol: 0 mg; Sodium: 23 mg; Fiber: 3 g; Sugar: 15 g; Vegan; Gluten-Free

BRAISED SEITAN WITH FRAGRANT TOMATO GRAVY

This comes from Vegetarian Times, and begins, "If seitan is packaged in a tub of broth, you will need 2 tubs. After discarding the broth, you will have about 16 ounces of seitan." Seven 8.

To view this online, click here.

Instructions:

2 tsp. olive oil

5 cloves garlic, minced

1 medium-sized red onion, chopped

1 medium-sized serrano chile, seeded and chopped

2 8-oz. shrink-wrapped pkg. seitan

1 large zucchini, diced (about 2 1/4 cups)

1 16-oz. package sliced cremini mushrooms

1 15-oz. can garbanzo beans, drained

1 cinnamon stick

1 2-oz. can tomato sauce, preferably Roasted Red Pepper style

1 Tbs. garam masala

1 tsp. ground turmeric

1/2 cup chopped fresh cilantro

3 Tbs. plain soy yogurt

Instructions:

Heat oil, garlic, onions and chile in a 5-quart saucepan over high heat for 2 minutes. Cut seitan into bite-sized pieces, and add to pan. Add zucchini, mushrooms, garbanzo beans and cinnamon stick. Cook mixture for 6 minutes, stirring frequently.

Reduce heat to low, and add tomato sauce, garam masala, turmeric and cilantro. Cook for 10 minutes, and add soy yogurt. Remove from heat, and keep warm until ready to serve.

Nutrition Information: Calories: 179; Protein: 13 g; Total Fat: 4 g; Saturated Fat: g; Carbohydrates: 21 g; Cholesterol: mg; Sodium: 126 mg; Fiber: 7 g; Sugar: 4 g

BROCCOLI RABE LASAGNA

This comes from David Tanis, 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.

Meatless Monday

If it's Monday (and my calendar says it is), then it's Meatless Monday - time for six yummy vegetarian recipes. Enjoy!

CHOCOLATE-CRUSTED PUMPKIN PIE

This comes from the October 2012 issue of Vegetarian Times, page 71. It starts off, "Tweak the holiday pie tradition with a chocolate crust and pumpkin filling that's thickened with cornstarch, not eggs." Makes 1 9-inch pie (serves 8)

This recipe can be viewed online here.

Crust

1 1/4 cups all-purpose flour

1/4 cup unsweetened cocoa powder

1/2 cup confectioners’ sugar

1 stick Earth Balance margarine, cubed

1/4 tsp. vanilla extract

Filling

1 1/2 cups Oven-Roasted Pumpkin Purée or 1 15-oz. can puréed pumpkin

1 cup almond milk

2 Tbs. lemon juice

1/2 cup light brown sugar

1/4 cup cornstarch

1 tsp. ground ginger

1 tsp. baking powder

1/2 tsp baking soda

1/2 tsp. ground cinnamon

1/8 tsp. ground cloves

6 Tbs. Earth Balance margarine, melted

To make Crust: Pulse flour, cocoa, and confectioners’ sugar in food processor until combined. Add margarine, and process until mixture resembles sand. With processor running, add vanilla and 3 to 4 Tbs. cold water, and process until smooth dough forms. Chill 2 hours.

Roll out dough to 11-inch circle on floured work surface. Press into 9-inch pie pan. Chill 30 minutes.

To make Filling: Drain pumpkin in mesh strainer over bowl 30 minutes.

Combine almond milk and lemon juice in bowl. Whisk together brown sugar, cornstarch, ginger, baking powder, baking soda, cinnamon, and cloves in bowl. Whisk in almond milk mixture, then pumpkin and margarine.

Preheat oven to 400˚F. Place Crust on baking sheet, top with parchment paper, and fill with dried beans to weigh down. Reduce oven heat to 350˚F, and bake Crust 10 minutes. Remove parchment and beans, and bake 5 minutes.

Pour Filling into Crust, and bake 25 to 30 minutes, or until Filling is bubbling in center. Cool completely before serving.

nutritional information Per Slice: Calories: 377; Protein: 3 g; Total Fat: 20 g; Saturated Fat: 8 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 361 mg; Fiber: 3 g; Sugar: 24 g; Vegan

SWEET POTATO PUREE WITH CANDIED PECANS

This comes from the November 2012 issue of Vegetarian Times, page 52. It starts off, This recipe straddles the line between luscious side dish and low-key dessert. To bring the dish to a potluck, keep the candied pecans crunchy by packing them separately and sprinkling them on the dish just before serving.

Candied Pecans

1 1/2 cups raw pecan halves

2 Tbs. pure maple syrup

1 Tbs. coconut oil, melted

2 Tbs. raw organic cane sugar

Sweet Potato Purée

4 medium sweet potatoes, peeled and cut into 1-inch chunks

1/4 cup pure maple syrup

2 Tbs. coconut oil

1 1/2 cups light coconut milk, warmed

To make Candied Pecans: Preheat oven to 350°F. Line baking sheet with parchment paper, or coat with cooking spray. Spread pecans on prepared baking sheet, and toast 4 minutes.

Transfer pecans to large bowl, and stir in maple syrup and coconut oil. Stir in sugar until pecans are thoroughly coated. Return to baking sheet, and bake 3 to 5 minutes more, or until pecans look dry. Cool. Transfer to food processor, and pulse several times, or until pecans resemble chunky crumble. Transfer to small bowl, and set aside.

To make Sweet Potato Purée: Preheat oven to 400°F, and line baking sheet with parchment paper, or coat with cooking spray. Toss together sweet potatoes, maple syrup, and coconut oil in large bowl. Transfer sweet potatoes to prepared baking sheet, and roast 1 hour, stirring every 10 minutes, or until potatoes are fork-tender.

Purée sweet potatoes and coconut milk in food processor until creamy. Season with salt and pepper, if desired, and spread in 2-qt. casserole. Sprinkle Candied Pecans over top.

nutritional information Per 1/2-cup serving: Calories: 285; Protein: 3 g; Total Fat: 20 g; Saturated Fat: 7 g; Carbohydrates: 26 g; Cholesterol: 0 mg; Sodium: 23 mg; Fiber: 3 g; Sugar: 15 g; Vegan; Gluten-Free

WARM RED CABBAGE SALAD WITH SWEET POTATOES

This is from the November/December 2015 issue of Vegetarian Times, page 40. It begins, “Crisp-tender, just-cooked cabbage serves as a warm salad base for seasoned sweet potatoes. To build a meal around this dish, chef Michael Anthony suggests adding 'a few other dishes, like roasted Brussels sprouts and roasted parsnips, for a variety of textures and to give the meal depth and a sense of progression.'” Serves 6 in 30 minutes or less.

To view this online, click here.

1 large sweet potato, peeled and diced (2 cups)

1 Tbs. butter

1/8 tsp. light brown sugar

4 Tbs. olive oil, divided

1/2 cup flat-leaf parsley, chopped

1/4 cup raisins

2 Tbs. toasted pine nuts

2 tsp. lemon juice

1 tsp. red wine vinegar

1/2 medium head red cabbage, quartered and shredded (6 cups)

2 cloves garlic, smashed

Combine sweet potato, butter, brown sugar, and 11/2 cups water in small saucepan, season with salt and pepper, if desired, and bring to a boil. Simmer 12 minutes, or until sweet potatoes are tender, and most of water has evaporated. Add 2 Tbs. oil, parsley, raisins, pine nuts, lemon juice, and vinegar, and cook 3 to 4 minutes more, or until all remaining liquid has evaporated.

Heat remaining 2 Tbs. oil in large skillet over high heat. Add cabbage and garlic, and season with salt and pepper, if desired. Cook 5 minutes, or until cabbage wilts, stirring often.

Remove garlic cloves. Transfer cabbage to serving bowl, and top with sweet potato mixture.

nutritional information Per Per 3/4-cup serving: Calories: 199; Protein: 2 g; Total Fat: 13 g; Saturated Fat: 3 g; Carbohydrates: 20 g; Cholesterol: 5 mg; Sodium: 62 mg; Fiber: 3 g; Sugar: 9 g; Gluten-Free

EGGPLANT, TOMATO AND CHICKPEA CASSEROLE

This comes from Martha Rose Shulman in The New York Times Cooking e-newsletter. If you haven't signed up for their newsletter, I highly recommend it. Yes, they do have many meat-based recipes, but they also have plenty of vegetarian recipes.

This one begins, “This dish is based on a Middle Eastern staple traditionally served with fresh Arabic bread at room temperature, though I like to serve it warm. The casserole tastes best if made a day ahead.” Time: 2 hours; makes 4 to 6 servings.

To view this online, click here.

Ingredients

1 large eggplant or 2 medium (1 pound), peeled if desired, cut in half lengthwise, then sliced about 1/2 inch thick

Salt to taste

3 tablespoons extra virgin olive oil

1 large onion, sliced thin across the grain

2 to 4 garlic cloves (to taste), minced

1 (28-ounce) can chopped tomatoes

2 tablespoons tomato paste

Pinch of sugar

1/8 teaspoon cinnamon

1 sprig basil

1 (15-ounce) can chickpeas, drained

3 tablespoons chopped flat-leaf parsley (optional)

Preparation

Preheat the oven to 450 degrees. Line a baking sheet with aluminum foil, and brush the foil with olive oil. Place the eggplant slices on the foil, sprinkle with salt and brush each slice lightly with oil. Place in the oven for 15 minutes or until lightly browned. Remove from the heat, and carefully fold the foil in half over the eggplant. Crimp the edges together, so that the eggplant is sealed inside the foil and will continue to steam and soften. Leave for at least 15 minutes.

Meanwhile, make the tomato sauce. Heat 2 tablespoons olive oil in a large, heavy skillet over medium heat. Add the onion. Cook, stirring often, until tender, about five minutes, and add the garlic and a generous pinch of salt. Cook, stirring, until the garlic is fragrant, about a minute. Add the tomatoes, tomato paste, sugar, cinnamon, basil and salt to taste. Bring to a simmer, and simmer uncovered, stirring often, for 20 to 25 minutes, until the sauce is thick and fragrant. Add freshly ground pepper, then taste and adjust salt. Remove the basil sprig, and stir in the drained chickpeas.

Preheat the oven to 350 degrees. Oil a 2-quart baking dish or gratin. Cover the bottom with thin layer of tomato sauce, and make a layer of half the eggplant. Spoon half the remaining sauce over the eggplant, and repeat the layers.

Bake 30 minutes, until bubbling. Remove from the heat, and allow to cool for at least 10 to 15 minutes. Sprinkle on the parsley before serving.

Tip:

Advance preparation: You can assemble this dish through step 3 up to two days ahead. Keep it in the refrigerator. Leftovers will be good for about three days. Martha Rose Shulman can be reached at martha-rose-shulman.com.

HUMMUS-VEGGIE WRAPS

Yield: 4 servings

Source: The Complete Diabetes Prevention Plan

Find this recipe at: http://diabeticgourmet.com/recipes/html/910.shtml

Ingredients

4 whole-wheat flour tortillas (8 to 9-inch rounds)

1 cup ready-made hummus

1 small carrot, shredded with a potato peeler

2 slices red onion, separated into rings

12 thin slices peeled cucumber

16 young tender spinach leaves or 1 cup alfalfa sprouts

Directions

Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.

Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.

Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.

Nutritional Information Per Serving: Calories: 258; Protein: 10 g; Fat: 8.6 g; Sodium: 625 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 6.7 g; Carbohydrates: 38 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat

ALMOND CHEESECAKE BARS

Light and creamy cheesecake bars topped with toasted almonds.

Serves: 20

Serving Size: 1 bar

View recipe and photo here: http://diabeticgourmet.com/recipes/html/1229.shtml

Crust Ingredients:

1/4 cup Splenda No Calorie Sweetener, Granulated

1 1/4 cups graham cracker or vanilla wafer crumbs

1/3 cup light butter, melted

1/4 cup toasted sliced almonds, finely ground

Filling Ingredients:

12 ounces reduced fat cream cheese

1/2 cup Splenda No Calorie Sweetener, Granulated

2 large eggs

1/4 cup reduced fat sour cream

2-1/2 teaspoons vanilla extract

1 teaspoon almond extract

1/4 cup toasted, sliced almonds

Directions

Preheat oven to 350 degrees F.

Spray an 8x8 pan with non-stick cooking spray.

Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.

Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.

Bake in preheated oven for 40 to 47 minutes, or until firm. Top with toasted almonds.

Nutritional Information Per Serving: Calories: 120; Protein: 4 g; Fat: 8 g; Sodium: 105 mg; Cholesterol: 35 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 8 g