Meatless Monday

It's Meatless Monday, time to try a day without meat. Of course, if you're a vegetarian, you know how good-tasting and healthy a vegetarian life-style can be. That said, here are six recipes to try out today, including Ultimate Stuffed Acorn Squash and Lentil Soup w/Plantains. Enjoy!

PARSLEY, SAGE, ROSEMARY, AND THYME GRAVY

This comes from the December 2012 issue of Vegetarian Times, page 36. The recipe begins, “Oven-browned vegetables and lots of fresh herbs give this gravy its robust flavor. Be sure to use russet or Idaho potatoes, which are high-starch varieties that have a smooth, creamy texture and begin to fall apart when boiled.” Makes 2 1/ 2 cups.

To view this online, click here.

2 8-oz. russet potatoes, divided

12 button mushrooms

3 carrots, cut into chunks

3 celery stalks, cut into chunks

2 small onions, each cut into eighths

3 cloves garlic, smashed

1 Tbs. olive oil

1/4 cup dry red wine

1 Tbs. tomato paste

4 sprigs fresh parsley

4 sprigs fresh thyme or 1 tsp. dried thyme

2 sprigs fresh rosemary or 1/2 tsp. dried rosemary

2 sprigs fresh marjoram or 1/2 tsp. dried marjoram

2 sprigs fresh sage or 1 tsp. dried rubbed sage

2 bay leaves

12 peppercorns

Preheat oven to 425°F. Quarter 1 russet potato, and place in large Dutch oven with mushrooms, carrots, celery, onions, and garlic. Toss with olive oil. Roast 30 minutes, stirring every 10 minutes, or until vegetables are deep brown on edges.

Transfer Dutch oven to stove top, and stir in wine, tomato paste, and 8 cups water. Add fresh herb sprigs, bay leaves, and peppercorns, and bring to a boil. Simmer, uncovered 30 minutes. Let stand 10 minutes.

Strain liquid (you should have 5 cups), and discard solids. Peel remaining potato, and cut into small cubes. Return broth to pot with potato, and season with salt and pepper, if desired. Simmer, uncovered, 30 minutes, or until liquid is reduced to 2 1/2 cups. Blend liquid with potato in blender or using immersion blender. Strain gravy through sieve or fine-meshed strainer. Season with salt and pepper, if desired. Reheat before serving, if necessary.

nutritional information Per 1/4-cup serving: Calories: 33; Protein: less than 1 g; Total Fat: 1 g; Saturated Fat: less than 1 g; Carbohydrates: 5 g; Cholesterol: 0 mg; Sodium: 15 mg; Fiber: less than 1 g; Sugar: less than 1 g; Vegan; Gluten-Free

SLOW-COOKER BARLEY AND CHICKPEA RISOTTO

This comes from Foxes Love Lemons. To view this online, go to http://foxeslovelemons.com/slow-cooker-barley-and-chickpea-risotto.

Ingredients:

1-1/2 tablespoons extra virgin olive oil

3 carrots, peeled and chopped

3 garlic cloves, minced

1/2 head cauliflower, cut into small florets

1/2 small yellow onion, minced

4 sprigs fresh thyme

1-1/4 cups pearl barley, rinsed

1 can (15.5 ounces) garbanzo beans, rinsed and drained

2-1/2 cups less-sodium chicken or vegetable broth

1-1/4 cups water

1/2 teaspoon kosher salt

1/4 teaspoon ground black pepper

1-1/2 tablespoons fresh lemon juice

1/3 cup grated Parmesan cheese

3 tablespoons chopped fresh parsley

Directions:

Heat oil in large saucepan over medium-high heat. Add carrots, garlic, cauliflower and onion. Cook until vegetables being to soften, about 5 minutes, stirring occasionally.

Stir in thyme and barley; cook 2 minutes, stirring frequently.

Transfer mixture to slow-cooker bowl. Stir in garbanzo beans, broth, water, salt and pepper. Cook on high 2 to 2-1/2 hours or until barley is tender and most liquid is absorbed.

Remove and discard thyme sprigs; stir in lemon juice. Serve in warm bowls garnished with cheese and parsley.

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

LENTIL SOUP WITH PLANTAINS

This comes from the December 2012 issue of Vegetarian Times, page 44. It starts off, “Cheesecloth-wrapped bundles of garlic, herbs, and spices infuse this soup with flavor. The process of straining the broth and then adding it to the lentils lets you adjust the soup’s thickness—make it thick and hearty for a main dish or thin and brothy for a first course.”

To view this online, click here.

1 large onion

6 cloves garlic

1 cinnamon stick

3 whole cloves

5 sprigs fresh thyme

8 cups low-sodium vegetable broth

1 1/2 cups brown lentils, rinsed and drained

3 Tbs. olive oil

2 ripe (black) plantains, peeled and diced (1 1/2 cups)

3 carrots, cut into 1/2-inch pieces (1 1/4 cups)

1/2 tsp. salt

1/8 tsp. ground allspice

3/4 cup chopped cilantro

Cut half of onion into chunks and other half into dice. Mince 3 cloves garlic; keep 3 remaining cloves garlic whole.

Tie onion chunks, whole garlic cloves, cinnamon stick, and cloves in square of cheesecloth. Tie fresh thyme in separate square of cheesecloth.

Bring broth and cheesecloth bundles to a boil in stockpot. Reduce heat to medium-low, and simmer, uncovered, 30 minutes. Stir in lentils, and cook 15 minutes more. Strain lentils, discard onion bundle, and set lentils aside; reserve cooking liquid and thyme bundle.

Heat oil in saucepan over medium heat. Add diced onions, and sauté 6 to 8 minutes. Reduce heat to medium-low; add plantains, carrots, and salt. Sauté 15 minutes, or until plantains are golden. Stir in minced garlic and allspice; cook 5 minutes more. Add lentils, reserved liquid, and thyme bundle; simmer 15 minutes. Remove and discard thyme bundle. Stir in half of cilantro. Ladle soup into bowls, and garnish with remaining cilantro.

nutritional information Per 1-cup serving: Calories: 228; Protein: 10 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 304 mg; Fiber: 11 g; Sugar: 9 g; Vegan; Gluten-Free

MAPLE-GLAZED CARROTS

This comes from the November 2013 issue of Vegetarian Times, page 58. It starts off, “Maple syrup brings out the natural sweetness of carrots, while Dijon mustard adds a hint of tanginess.” Serves 8 in 30 minutes or less.

To view this online, click here.

2 Tbs. olive oil

2 lb. baby carrots, halved lengthwise if thick

1/3 cup pure maple syrup

2 tsp. Dijon mustard

1 Tbs. chopped fresh tarragon.

Heat oil in large saucepan or Dutch oven over medium-high heat. Add carrots, and sauté 5 to 7 minutes, or until beginning to brown. Add maple syrup, mustard, and 1 cup water; season with salt and pepper, if desired. Cover, reduce heat to medium, and simmer 10 minutes, or until carrots are tender. Uncover, increase heat to medium-high, and simmer 5 minutes, or until liquid is syrupy and carrots are glazed. Stir in tarragon just before serving.

nutritional information Per 1/2-cup serving: Calories: 106; Protein: less than 1 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 19 g; Cholesterol: 0 mg; Sodium: 120 mg; Fiber: 3 g; Sugar: 14 g; Vegan; Gluten-Free

SPINACH, PEPPERS, AND CHERRY TOMATOES WITH PENNE RIGATE

This comes from the November 2013 issue of Vegetarian Times, page 28. It starts off, “Fresh cherry tomatoes and spinach add bright color, flavor, and body to this Mediterranean-style dish.” Serves 4 in 30 minutes or less>

To view this online, click here.

2 1/2 cups penne rigate pasta (6 oz.)

1 Tbs. olive oil

2 cloves garlic, minced (2 tsp.)

1 12-oz. jar roasted red peppers, rinsed, drained, patted dry, and sliced

10 oz. cherry tomatoes, halved (2 cups)

4 cups packed baby spinach leaves (8 oz.)

1/4 cup chopped pitted kalamata olives

1 Tbs. finely chopped fresh oregano

1 1/2 tsp. grated lemon zest

1/4 tsp. freshly ground black pepper

Prepare pasta according to package directions. Drain, and reserve 1/2 cup pasta-cooking water.

Meanwhile, heat oil in large nonstick skillet over medium heat. Add garlic, and cook 1 minute, stirring frequently, or until lightly browned.

Increase heat to high. Add roasted peppers, and cook 3 to 4 minutes, or until lightly browned, stirring occasionally.

Add tomatoes, spinach, olives, oregano, lemon zest, and pepper. Cook 4 to 6 minutes, or until tomatoes soften and spinach wilts, stirring frequently. Add pasta and reserved pasta-cooking water; cover, and cook 3 minutes more, or until heated through.

nutritional information Per 1 1/2-cup serving: Calories: 266; Protein: 8 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 46 g; Cholesterol: 0 mg; Sodium: 340 mg; Fiber: 7 g; Sugar: 4 g; Vegan