Meatless Monday

It's Monday, which means six vegetarian recipes. Enjoy!

BANANA PUDDING

From the January/February 2013 issue of Vegetarian Times, page 48. It starts off, “Coconut milk beverage adds a hint of sweet flavor to this classic dessert.”

1/3 cup raw cane sugar

4 Tbs. cornstarch

1/8 tsp. salt

3 cups coconut milk beverage, such as Silk, divided

1 1/2 tsp. vanilla extract

3 very ripe bananas, sliced

48 vegan vanilla wafer cookies

Nondairy whipped topping for garnish, optional

Place sugar, cornstarch, and salt in saucepan, and gradually whisk in coconut milk. Bring mixture to a boil over medium-low heat. Cook 5 minutes, or until thickened, whisking constantly. Stir in vanilla, then banana slices.

Line bottom of 11- x 7-inch baking dish with 24 cookies. Spread hot pudding over top, making sure bananas are submerged to prevent browning. Top with remaining 24 cookies, cover with plastic wrap, and cool. Refrigerate until cold. Top with whipped topping (if using).

nutritional information Per 1-cup serving: Calories: 216; Protein: 2 g; Total Fat: 6 g; Saturated Fat: 3 g; Carbohydrates: 41 g; Cholesterol: 4 mg; Sodium: 113 mg; Fiber: 2 g; Sugar: 23 g; Vegan

BAKED SWEET POTATOES AND APPLES

This came from a Go Red For Women email. Go Red For Women strives to teach women about heart disease. Check it out, especially if you're a woman, have a woman relative, etc. Very educational...and you may just help save a life.

This recipe serves 8 (1/ 2 cup serving) and can be found online by clicking here.

Ingredients

Cooking spray

1/4 cup sugar

1/2 teaspoon ground cinnamon

3 medium sweet potatoes, peeled, cut crosswise into 1/4-inch slices

2 medium sweet apples, such as Rome Beauty or Gala, peeled, each sliced into 10 wedges

3 tablespoons light tub margarine

Preparation

Preheat the oven to 350°F. Lightly spray a 1 1/2-quart glass casserole dish with cooking spray.

In a small bowl, stir together the sugar and cinnamon.

In the casserole dish, layer in order half each of the sweet potatoes, apples, and cinnamon-sugar. Dot with about half the margarine. Repeat.

Bake, covered, for 1 hour to 1 hour 15 minutes, or until the sweet potatoes and apples are soft.

Nutrition Facts: Calories 101; Total Fat 2.0 g; Saturated Fat 0.0 g; Polyunsaturated Fat 0.5 g; Monounsaturated Fat 1.0 g; Cholesterol 0 mg; Sodium 61 mg; Carbohydrates 21 g; Fiber 3 g; Sugars 14 g; Protein 1 g; Dietary Exchanges: 1 starch, 1/2 fruit

ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES

This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.

2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided

3 medium apples, peeled and diced (3 cups), divided

2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided

1 Tbs. olive oil

1 Tbs. pure maple syrup

1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks

1/2 cup apple juice

1 Tbs. apple cider vinegar

Preheat oven to 350°F. Coat baking sheet with cooking spray.

Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.

Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.

Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.

nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free

HEARTY IRISH LAGER STEW

From the March 2011 issue of Vegetarian Times, page 44. It starts off, "Pale lager beer adds the mellow flavors of barley, hops, and malt to a rich vegetable stew. The secret ingredient is quick-cooking tapioca, which thickens the stew and gives it a glistening sheen." Serves 8.

1 Tbs. vegetable oil

8 oz. button or shiitake mushrooms, halved

2 cloves garlic, minced (2 tsp.)

1 medium leek, white part only, diced (1 cup)

3 small red potatoes, cut into 1-inch cubes (1 1/2 cups)

2 medium carrots, peeled and sliced (2 cups)

2 small parsnips, peeled and sliced (1 1/2 cups)

1 1/2 tsp. tomato paste

1 15-oz. can crushed tomatoes

1 1/2 cups low-sodium vegetable broth

2 sprigs fresh thyme, tied in bundle, plus 1 tsp. chopped fresh thyme, divided,br />
1/2 cup lager beer

1 1/2 Tbs. quick-cooking tapioca

1 cup shredded cabbage

1 Tbs. white miso

2 Tbs. chopped parsley

Heat 1/2 Tbs. oil in large pot over medium heat. Add mushrooms and garlic; sauté 8 minutes, or until mushrooms are browned. Remove from pan. Add remaining 1/2 Tbs. oil to pot. Add leek, and cook 5 minutes. Add potatoes, carrots, parsnips, and tomato paste. Cook 2 minutes. Add tomatoes, broth, and thyme sprigs; bring to a boil. Reduce heat to medium-low, cover, and simmer 40 minutes, stirring occasionally.

Add lager, tapioca, and mushrooms. Simmer 10 to 15 minutes, or until thickened, stirring often. Remove thyme sprigs, stir in cabbage and miso, and simmer 4 to 5 minutes, or until cabbage softens. Stir in chopped thyme and parsley, and season with salt and pepper, if desired.

nutritional information Per 1-cup serving: Calories: 118; Protein: 4 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 23 g; Cholesterol: 0 mg; Sodium: 204 mg; Fiber: 5 g; Sugar: 5 g; Vegan

IRISH SODA BREAD

This is from Fiona Haynes, About.com's Low Fat Cooking expert. She writes, "Irish Soda Bread requires only a few simple ingredients: flour, baking soda, salt and buttermilk. Throw in a cup of raisins if you like, and some orange zest, too. Traditional Irish Soda Bread is made without these, however, as it was made as a daily bread to accompany meals. Enjoy the original version warm with a little low fat spread with some tea, or as an accompaniment to a lean beef stew." Prep Time: 15 minutes; Cook Time: 45 minutes; Total Time: 60 minutes; Yields 1 round loaf (8 - 10 wedges or slices)

To view this online, click here.

Ingredients

3 cups all-purpose flour

1 1/2 tsp baking soda

1 1/2 tsp. salt

1 1/2 cups low fat buttermilk

Directions

Preheat oven to 375 degrees.

In a large bowl, stir dry ingredients together with a whisk. Make a well in the center and add 1 cup of the buttermilk, reserving 1/2 cup. Combine dry ingredients and buttermilk with a fork, gradually adding more of the remaining liquid until a soft dough is formed.

Knead the dough lightly on a floured surface for 1 minute. Form into a slightly flattened circle. Place on a parchment lined (or silicone baking mat) cookie sheet. Mark a large 1/2-inch deep X with a sharp knife and bake soda bread for 40-45 minutes. The bread is ready when it is golden and sounds hollow when tapped on the bottom.

Per Serving: Calories 148, Calories from Fat 6, Total Fat 0.7g (sat 0.4g), Cholesterol 1 mg, Sodium 582mg, Carbohydrate 30.5g, Fiber 1g, Protein 5g

VEGETARIAN "BEEF" AND GUINNESS STEW

Jolinda Hackett is about.com's vegetarian cuisine guide. She wrote, "Beef and Guinness stew, an Irish pub favorite, gets a vegetarian makeover in this recipe, using seitan instead of beef to absorb all that rich stout flavor. Yum! The flavor of the beer is very strong in this recipe, so I've suggest using half the amount of Guinness and adding an equal amount of vegetable broth if you aren't a Guinness fan."

Prep Time: 10 minutes; Cook Time: 60 minutes

Ingredients:

Approx 14 oz seitan, cut into thin strips

2 tbsp soy sauce

2 tbsp olive oil

1 tbsp steak sauce

3 tbsp butter or margarine

1 onion, diced

3 ribs celery, chopped

2 carrots, chopped

2 medium potatoes chopped into 1 inch pieces

3 cloves garlic, minced

2 12 oz bottles Guinness Stout OR 1 bottle plus 1 1/2 cups vegetable broth

2 tbsp flour

1 tbsp chopped fresh thyme

1 tsp brown sugar (optional)

Salt and pepper to taste

Preparation:

Sautee seitan in olive oil and soy sauce until slightly browned, about 5 minutes. Reduce heat, add steak sauce and stir until seitan is lightly coated. Remove from heat and aside. In a large pot, sautee onions, celery, carrots, potatoes and garlic in butter or margarine for 3-5 minutes, or until onions are slightly soft. Reduce heat and slowly add Guinness, gently stirring to combine. Add flour, thyme, sugar, salt and pepper and stir well. Add seitan and allow stew to simmer until Guinness reduces and stew thickens, about 40-50 minutes.

Add more salt and pepper if desired and enjoy!

Meatless Monday

If it's Monday, it's Meatless Monday, and time for six vegetarian recipes. Enjoy!

BRAZILIAN BLACK BEAN STEW

This colorful (and yummy) recipe comes from the February 2000 issue of Vegetarian Times, and begins, “Here's a quick vegetarian version of the Brazilian national dish known as feijoada. This stew entices the eye with the colorful contrast of black beans and sweet potatoes and pleases the palate with nourishing ingredients.” Serves 6 in 30 minutes or less.

To view this online, click here.

1 Tbs. vegetable oil

1 large onion, chopped

2 medium cloves garlic, minced

2 medium sweet potatoes (1 to 1 1/4 lbs.), peeled and diced

1 large red bell pepper, diced

14.5-oz. can diced tomatoes

1 small hot green chili pepper, or more to taste, minced

2 16-oz. cans black beans, drained and rinsed

1 ripe mango, pitted, peeled and diced

1/4 cup chopped fresh cilantro

1/4 tsp. salt

Meal plan:

Steam some Swiss chard while the stew is simmering and serve with warmed flour tortillas.

In large pot, heat oil over medium heat. Add onion and cook, stirring often, until softened, about 5 minutes. Stir in garlic and cook, stirring, until onion is golden, about 3 minutes.

Stir in sweet potatoes, bell pepper, tomatoes (with liquid), chili and 1 1/2 cups water. Bring to a boil. Reduce heat to low, cover and simmer until potatoes are tender but still firm, 10 to 15 minutes.

Stir in beans and simmer gently, uncovered, until heated through, about 5 minutes. Stir in mango and cook until heated through, about 1 minute. Stir in cilantro and salt. Serve hot.

nutritional information Per Serving: Calories: 326; Protein: 16 g; Total Fat: 4 g; Saturated Fat: g; Carbohydrates: 61 g; Cholesterol: mg; Sodium: 211 mg; Fiber: 17 g; Vegan

VEGETARIAN "BEEF" AND GUINNESS STEW

Jolinda Hackett is about.com's vegetarian cuisine guide. She wrote, "Beef and Guinness stew, an Irish pub favorite, gets a vegetarian makeover in this recipe, using seitan instead of beef to absorb all that rich stout flavor. Yum! The flavor of the beer is very strong in this recipe, so I've suggest using half the amount of Guinness and adding an equal amount of vegetable broth if you aren't a Guinness fan."

Prep Time: 10 minutes; Cook Time: 60 minutes

Ingredients:

Approx 14 oz seitan, cut into thin strips

2 tbsp soy sauce

2 tbsp olive oil

1 tbsp steak sauce

3 tbsp butter or margarine

1 onion, diced

3 ribs celery, chopped

2 carrots, chopped

2 medium potatoes chopped into 1 inch pieces

3 cloves garlic, minced

2 12 oz bottles Guinness Stout OR 1 bottle plus 1 1/2 cups vegetable broth

2 tbsp flour

1 tbsp chopped fresh thyme

1 tsp brown sugar (optional)

Salt and pepper to taste

Preparation:

Sautee seitan in olive oil and soy sauce until slightly browned, about 5 minutes. Reduce heat, add steak sauce and stir until seitan is lightly coated. Remove from heat and aside. In a large pot, sautee onions, celery, carrots, potatoes and garlic in butter or margarine for 3-5 minutes, or until onions are slightly soft. Reduce heat and slowly add Guinness, gently stirring to combine. Add flour, thyme, sugar, salt and pepper and stir well. Add seitan and allow stew to simmer until Guinness reduces and stew thickens, about 40-50 minutes.

Add more salt and pepper if desired and enjoy!

BLUEBERRY TOFU SMOOTHIE

This comes from Rhonda Parkinson, About.com's Chinese Food expert. She writes, “Soft and creamy silken tofu is the tofu of choice for smoothies and shakes. If it isn’t available, you can substitute 2/3 cup of plain, low-fat yogurt. Feel free to boost the protein content of your smoothie by adding 1 or 2 teaspoons of wheat germ.” Prep Time: 20 minutes.

To view this online, click here.

Ingredients

6 ounces silken tofu

1 medium banana

2/3 cup soy milk

1 cup frozen or fresh blueberries

1 tablespoon honey

2 -3 ice cubes, optional

Preparation

Drain the silken tofu to remove excess water (silken tofu has a high water content).

Peel and slice the banana. Place on a baking sheet and freeze for about 15 minutes (this helps make the smoothie thicker).

Blend the banana, tofu and soy milk for 30 seconds. Add 1/2 cup of the frozen blueberries and process until smooth. Add the remaining blueberries, honey and ice cubes if using and process again until smooth.

Enjoy

Nutritional Breakdown (based on 2 servings) Each serving contains: Calories 218, 35 g Carbohydrates, 10 g Protein, 6 g Fat (1 g saturated fat), 0 mg Cholesterol, 6 g Fibre, 18 mg Sodium, 499 mg Potassium. An excellent source of potassium and calcium.

QUICK SUMMER SLAW WITH APPLES AND PECANS

This comes from Dora Villarosa, About.com's Budget Cooking expert. She writes, “This summer slaw with Granny Smith apples and pecans comes together as quick as you can slice the apples. The simple Dijon vinaigrette keeps it bright and crispy. I like to use a combination of green cabbage and radicchio because I love the combination of colors and the bit of bitterness added by the radicchio. If you want to save time, a bag of prepackaged slaw mix works great. I like the subtle flavor of the shallot in this recipe, but any type of well-minced onion will work.” Prep Time: 20 minutes; Cook Time: 0 minutes; Total Time: 20 minutes; Yield: 4-6 servings

To view this online, click here.

Ingredients

3 large Granny Smith apples

1 small head radicchio (1 cup finely chopped)

1/2 cup green cabbage, thinly shredded

1 small bunch parsley (1 cup roughly chopped leaves)

1/2 cup pecans

1 shallot, or 1 tablespoon minced yellow, red, or white onion

1 tablespoon apple cider vinegar

1 teaspoon Dijon mustard

3 tablespoons extra-virgin olive oil

Preparation

Mince shallot or onion, if using. Combine shallot or onion and apple cider vinegar in a measuring cup or nonreactive Cover and let sit for at least 15 minutes (up to 2 hours).

Core the apples, and peel them if you prefer (I think the peel helps them keep their color, so I usually don't peel the apples).

Slice apples into matchsticks. Chop pecans. If using, finely chop radicchio and thinly shred green cabbage.

Wash and dry parsley using a salad spinner or draining on paper towels. Separate parsley leaves and roughly chop them, discarding stems. In a large mixing bowl, combine apples with prepackaged slaw mix or radicchio and green cabbage. Add parsley and pecans and toss to combine.

Add Dijon mustard and extra-virgin olive oil to minced shallot or onion. Add apple cider vinegar and stir or whisk until dressing thickens.

Just before serving, toss vegetables to evenly coat with dressing. Season to taste with salt and pepper. Serve cold or at room temperature. Keeps covered in the refrigerator for up to 48 hours.

This dish is delicious with late summer and fall flavors.

FAVA BEAN AND PASTA TOSS

This recipe comes from the April 2005 issue of Vegetarian Times. It begins, “A versatile main dish, this works well as a warm entrée or a hearty salad. If you choose the salad option, try garnishing the dish with diced avocados. Pass with toasted focaccia sprinkled with garlic and olive oil.” Serves 6 in 30 minues or less.

To view this online, click here.

1 cup uncooked whole wheat spiral pasta

1 19-oz. can fava beans, drained and well rinsed

1 15.5-oz. can artichoke hearts, drained, well rinsed and chopped

1 6-oz. jar water-packed roasted red peppers, drained, well rinsed and diced

2 pieces oil-packed sun-dried tomatoes, drained and diced

1 Tbs. pesto

Salt and freshly ground black pepper to taste

1 cup shredded part-skim mozzarella cheese

Bring large pot of lightly salted water to a boil, and cook pasta according to package directions. Drain and rinse.

Meanwhile, put beans, artichoke hearts and red peppers in large mixing bowl. Stir together tomatoes and pesto, and stir into bean mixture. Season with salt and pepper. Add pasta, toss mixture and top with mozzarella cheese.

nutritional information Per SERVING: Calories: 250; Protein: 15 g; Total Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 37 g; Cholesterol: 5 mg; Sodium: 620 mg; Fiber: 8 g; Sugar: 2 g

SOUTHWESTERN CHOPPED SALAD

This also comes from the April 2005 issue of Vegetarian Times, and begins, “Lunches get a big flavor kick with this colorful combination, guaranteed to dazzle family and friends. Pass the salad, and serve it with warmed flour or corn tortillas and lemonade.” Serves 6 in 30 minutes or less.

To view this online, click here.

1 cup frozen corn kernels, cooked and cooled

1 avocado, diced

1 pint grape tomatoes

1 red bell pepper, diced

1 jalapeño chile, minced, optional

1 15.5-oz. can pinto beans, drained and well rinsed

4 hard-boiled eggs, chopped

1 cup crumbled tortilla chips, preferably lime-flavored

2 Tbs. olive oil

2 Tbs. fresh lime juice

1 tsp. chili powder, or to taste

1 Tbs. sugar, or more to taste

Salt and freshly ground black pepper to taste

Combine corn, avocado, tomatoes, bell pepper, jalapeño, if using, beans, eggs and tortilla chips in large salad bowl.

Stir together oil, lime juice, chili powder, sugar, salt and pepper until combined. Pour over salad mixture, and toss to combine. Serve.

nutritional information Per SERVING: Calories: 290; Protein: 10 g; Total Fat: 14 g; Saturated Fat: 2 g; Carbohydrates: 33 g; Cholesterol: 140 mg; Sodium: 330 mg; Fiber: 7 g; Sugar: 6 g