vegtimes healing foods cookbook quick healthy by Kosmic Bluez

SPECIAL ENCORE EDITION

quick & healthy 30-MINUTE MEALS Soul-soothing soups & stews Ultimate veggie tacos Enlightened pasta dinners Simply spectacular stir-fries â&#x20AC;Ś and much more!

AMERICAN VEGGIE BBQ TACOS, p. 53

53 recipes

UNDER

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quick & healthy 30-MINUTE MEALS

THIRTY MINUTES OR FEWER—that’s all you’ll need to make any of the healthful, delicious appetizers, soups, salads, entrées, and desserts between the covers of this special edition. Whip up a one-dish meal for a busy weeknight dinner, or mix and match by adding an appetizer and a dessert for a no-fuss dinner party. These dishes are so quick and easy that even multiple courses can come together by the half-hour mark. (Try a menu of Cumin and Bean Sprout Quesadillas; Chickpea, Artichoke Heart, and Tomato Salad with Arugula; and Coconut-Mango Sundaes, for example.) You’ll also ﬁnd time-saving tips to help speed up the process. It all adds up to fast food that’s nutritious and worthy of a discriminating palate.

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contents

SPECIAL ENCORE EDITION

30-minute meal makers Appetizers

Noodles

on the cover Soul-soothing soups & stews 22 & 30

Salads

Grains

Soups

Patties

Stews

Stir-Fries

Sandwiches

Desserts

Tacos & Wraps

Recipe Index

Ultimate veggie tacos

Enlightened pasta dinners

Simply spectacular stir-fries

cover Photography by Lisa Romerein Food styling by Rebecca Farr Prop styling by Robin Turk

BOW TIES WITH BROCCOLI PESTO, p. 65

2 | quick & healthy | vegetariantimes.com

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Experience magazine in a whole new way!

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BRUSCHETTA WITH WHITE BEAN PASTE, TOMATO CHUTNEY, AND BALSAMIC GLAZE, p. 8

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CHAPTER

appetizers SMALL BITES OF FLAVOR, appetizers can be a time-challenged cook’s

secret weapon for staving oﬀ the hunger pangs of waiting diners. Nestle diced vegetables in spoonfuls of seasoned grains, top tiny toasts with a hearty spread and sauce, or seal morsels between tortillas with molten cheese. The only requirement is that it not be too ﬁlling and that it be enticing enough to invoke eagerness for courses to come. Coordinate the six speedy starters in this chapter with the suggested easy salads and entrées. With some strategic preparation, you can have a scrumptious multicourse meal in just 30 minutes. WorldMags.net

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WARM AVOCADO HALVES WITH PINK GRAPEFRUIT AND ENDIVE, p. 8

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WorldMags.net 15 minutes Cumin and Bean Sprout Quesadillas SERVES 4

In scarcely more time than it takes for the cheese to melt, these quesadillas are ready to serve. The sprout filling sticks inside, so you don’t have bits falling out when eating. To make them for a crowd, simply multiply the ingredients appropriately, assemble on a baking sheet, and bake 10 to 15 minutes at 350°F. Offer them as the starter course followed by a bowl of Butternut Bisque with Cauliflower (p. 24). 1 tsp. whole cumin seeds 4 8-inch fat-free flour tortillas ½ cup grated Monterey Jack cheese or grated mild soy cheese ½ cup crunchy bean sprouts, such as lentils, green peas, and adzuki beans 1 cup prepared chipotle salsa

1. Toast cumin seeds in large, dry skillet over medium heat 2 to 3 minutes, or until fragrant, shaking pan constantly. Transfer to small bowl, and set aside. 2. Warm 1 tortilla in same skillet over medium heat 1 to 2 minutes. Flip tortilla, and sprinkle with 1/4 cup grated cheese and 1/2 tsp. toasted cumin seeds. Scatter with 1/4 cup crunchy bean sprouts, and top with second tortilla. Cook 2 minutes, or until cheese begins to melt and quesadilla holds together. 3. Carefully ﬂip quesadilla with spatula, and cook 2 minutes more, or until slightly crisp on both sides. Transfer to plate. Repeat with remaining tortillas, grated cheese, cumin seeds, and sprouts. Cool quesadillas 1 to 2 minutes, then cut each into 4 wedges. Serve with salsa. PER ½ QUESADILLA: 211 CAL; 8 G PROT; 6 G TOTAL FAT (3 G SAT FAT); 33 G CARB; 13 MG CHOL; 868 MG SOD; 5 G FIBER; 5 G SUGARS

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think inside the glass

25 minutes Bruschetta with White Bean Paste, Tomato Chutney, and Balsamic Glaze

When you’re pressed for time, reconstruct your favorite appetizers (or desserts) in verrines, in homage to a French technique in which colorful ingredients are layered inside little glasses. Inviting and elegant, verrines are quick and easy to create. Choose clear glasses or champagne flutes that hold no more than ½ cup, and pair them with demitasse spoons or small forks. Starting with thicker, heavier ingredients at the bottom and working up to the lightest and most delicate, fill the glasses with fruits and vegetables, cheese, yogurt, or tofu, and for texture, specks of seeds, chopped nuts, dried fruit, or minced herbs.

M A K E S 1 6 B R U S C H E T TA

These elegant bruschetta are simple to assemble. Serve them as the start of a quick meal followed by Linguine in Lemon Cream Sauce (p. 66). BALSAMIC GLAZE

1 cup balsamic vinegar 2 Tbs. Sucanat or nonreﬁned cane sugar WHITE BEAN PASTE

1 15-oz. can cannellini beans, rinsed and drained 2 oz. grated Parmesan cheese (½ cup) ¼ cup fresh orange juice 2 Tbs. olive oil ½ clove garlic, minced (½ tsp.) CHUTNEY

4 Roma tomatoes, seeded and finely chopped (2 cups) 1 red Fresno chile, seeded and finely chopped (¼ cup) 2 Tbs. finely chopped fresh basil 2 Tbs. finely chopped shallot 2 Tbs. lime juice BRUSCHETTA

24 minutes

20 minutes

Warm Avocado Halves with Pink Grapefruit and Endive

Quinoa-Avocado Verrines

SERVES 4

Quinoa practically cooks itself, and the red variety makes the presentation extra eye-catching. Try preparing these verrines as a precursor to Southwestern Salad with Avocado-Lime Dressing (p. 18) and Black Bean and Toasted Corn Soft Tacos (p. 51).

Work for these hors d’oeuvres is actually done in 12 minutes; the rest is baking time. Try this recipe with smoothskinned Fuerte avocados, which have a ﬁrmer, less fatty texture and won’t turn mushy when baked. Follow these up with Szechuan Black-Eyed Pea Salad (p. 20) and Hoisin-Glazed Tempeh with Green Beans and Cashews (p. 84). 2 Tbs. olive oil 2 endives, halved and sliced crosswise into half-moons (2 cups) 2 shallots, thinly sliced (½ cup) 2 Tbs. chopped parsley 2 avocados, halved and pitted 1 pink grapefruit, peeled and cut into segments 1 fresh lime, juiced

SERVES 8

¹⁄₃ ½ 3 2 1 2–3 ¹⁄₃

cup red or white quinoa tsp. chili powder, divided tsp. lime juice, divided tsp. olive oil ripe avocado (6.5 oz.) drops Tabasco sauce cup alfalfa, broccoli, or leek sprouts

1. To make Balsamic Glaze: Simmer vinegar and Sucanat in saucepan over medium-low heat 20 minutes, or until syrupy. Cool. 2. To make White Bean Paste: Blend all ingredients in food processor until smooth. Season with salt and pepper, if desired. 3. To make Chutney: combine all ingredients in bowl. 4. To make Bruschetta: Preheat grill or grill pan. Brush baguette slices with oil, and grill 2 to 3 minutes on each side. Spread 1 Tbs. White Bean Paste on each grilled bread slice. Top with 2 Tbs. Chutney; drizzle with Balsamic Glaze.

1. Preheat oven to 425°F. 2. Heat oil in skillet over medium-high heat. Add endives and shallots, and sauté 3 to 4 minutes, or until vegetables are softened and brown around edges. Stir in parsley, and season with salt and pepper, if desired. Sauté 1 minute more. 3. Sprinkle avocado halves with salt and pepper, if desired, and place on baking sheet. Fill with endive mixture. Bake 12 minutes, or until avocado begins to brown. Serve warm surrounded with grapefruit. Drizzle with lime juice.

1. Bring quinoa, 1/4 tsp. chili powder, and 1 cup water to a boil in small saucepan. Cover, reduce heat to medium-low, and simmer 12 to 15 minutes, or until most liquid is absorbed. 2. Whisk together 2 tsp. lime juice, oil, and remaining 1/4 tsp. chili powder in bowl. Add quinoa, and toss to coat. Season with salt and pepper, if desired. 3. Divide quinoa among 8 glasses. (Recipe can be prepared ahead up to this point, then covered, and refrigerated for up to 24 hours.) 4. Dice avocado, season with salt and pepper (if desired), and toss with Tabasco sauce and remaining 1 tsp. lime juice. 5. Divide avocado among glasses, and top each with 1 pinch of sprouts. Serve immediately, with small forks or spoons.

PER SLICE (WITH TOPPING): 186 CAL; 7 G PROT; 5 G TOTAL

PER SERVING (½ AVOCADO AND ¾ CUP FILLING): 225 CAL;

PER 1/3-CUP VERRINE: 66 CAL; 1 G PROT; 4 G TOTAL

FAT (1 G SAT FAT); 28 G CARB; 3 MG CHOL; 309 MG SOD;

3 G PROT; 17 G TOTAL FAT (2 G SAT FAT); 19 G CARB;

FAT (<1 G SAT FAT); 7 G CARB; 0 MG CHOL; 5 MG SOD;

2 G FIBER; 6 G SUGARS

0 MG CHOL; 156 MG SOD; 7 G FIBER; 5 G SUGARS

2 G FIBER; <1 G SUGARS

16 slices French baguette 2 Tbs. olive oil

8 | quick & healthy | vegetariantimes.com

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WorldMags.net Keep it simple: the best verrines have just three or four distinct layers.

QUINOA-AVOCADO VERRINES

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7 minutes Feta-Stuﬀed Peppadews MAKES 12

Pop three ingredients into each of these sweet-and-spicy peppers, and appetizers are served. Find Peppadews near the pickles or the olive bar at your supermarket. Offer these before a Chickpea, Artichoke Heart, and Tomato Salad with Arugula (p. 18) and Tabbouleh-Lentil Ragoût (p. 71).

¼ small cucumber, peeled, seeded, and cut into ¼-inch cubes 2 Tbs. crumbled feta cheese, divided

Slide 1 mint leaf into cavity of each Peppadew. Fill with 1 or 2 cucumber cubes and 1/2 tsp. feta. Repeat with remaining ingredients. Chill until ready to serve. PER PEPPADEW: 14 CAL; 1 G PROT; 1 G TOTAL FAT

12 fresh mint leaves 12 Peppadews, rinsed and drained

(1 G SAT FAT); 2 G CARB; 1 MG CHOL; 38 MG SOD; 1 G FIBER; 2 G SUGARS

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One of the great things about a Vitamix? It makes soup. Hot soup. Right there, in the Vitamix machine itself. Talk about a secret ingredient. So grab a spoon, because itâ&#x20AC;&#x2122;s time to rethink what you thought was possible. Find the recipe for Broccoli Cheese Soup at vitamix.com.

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WorldMags.net 20 minutes Pita Quesadillas with Cilantro Hummus SERVES 4

Cilantro-laced hummus, not cheese, is what holds these quesadillas together. To simplify the recipe, add cilantro leaves to premade hummus. Serve these with salsa before a main course of SpinachZucchini Soup (p. 24). HUMMUS

¼ cup cilantro leaves 1 clove garlic, peeled ¾ cup cooked chickpeas (or ½ 15-oz. can, rinsed and drained) 1 Tbs. lime juice 1 Tbs. olive oil

1. Preheat oven to 350°F. To make Hummus: Process cilantro and garlic in food processor until chopped. Add chickpeas, lime juice, oil, and 2 Tbs. water; purée 3 minutes, or until creamy. 2. To make Quesadillas: Place 2 pita halves on baking sheet. Spread each with 1/2 cup Hummus. Top with peppers, spinach, and remaining pita halves. Bake 10 minutes, or until crisp. Cut into triangles, and serve. PER SERVING (½ QUESADILLA): 193 CAL; 7 G PROT; 5 G TOTAL FAT (1 G SAT FAT); 32 G CARB; 0 MG CHOL; 393 MG SOD; 6 G FIBER; 4 G SUGARS

QUESADILLAS

2 7-inch whole-wheat pitas, split crosswise 2 jarred roasted red bell peppers, drained and sliced into strips ¾ cup baby spinach leaves

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WorldMags.net GERMAN-STYLE WARM POTATO SALAD, p. 18

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CHAPTER

salads A WINNING SALAD surprises the palate with distinct textures (smooth avocado, dense chickpeas, crunchy croutons), contrasting colors (dark green spinach, bright red tomatoes, sunny yellow corn), and unexpected bursts of ďŹ&#x201A;avor (peppery arugula, sweet berries, a sharp cheese), and enhances them all with a complementary dressing. The upcoming pages present four such salads, all meals in their own right and ready in just 6 to 15 minutes. WorldMags.net

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WorldMags.net A protein-rich element, such as beans, cheese, or nuts, can elevate a light salad into a hearty meal.

CHICKPEA, ARTICHOKE HEART, AND TOMATO SALAD WITH ARUGULA, p. 18

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SOUTHWESTERN SALAD WITH AVOCADO-LIME DRESSING, p. 18

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salad shortcuts

15 minutes German-Style Warm Potato Salad

Prewashed ready-to-eat blends of greens; grated, chopped, and miniature-size vegetables; sliced nuts and shelled seeds are just some of the salad-friendly convenience foods appealing to cooks on the fly. Buy a colorful bag of assorted lettuces, a package of grated carrots, a carton of grape tomatoes, a sleeve of grated cheese, and a pouch of chopped nuts—and you can literally toss together a salad in seconds. Keep canned beans and chickpeas on hand for an instant dose of protein, and you have a balanced meal in a bowl. To dress it up, whisk together a simple vinaigrette: blend ¼ cup balsamic vinegar with 1 Tbs. Dijon mustard and salt and pepper to taste; keep whisking as you pour in ¾ cup of extra virgin olive oil in a steady stream. Drizzle over salad, and toss.

SERVES 4

This green bean–laced potato salad is a satisfying 15-minute entrée, but you could also pair it with grilled vegetarian sausages for a bigger meal. If you don’t have white balsamic vinegar on hand, use any mild variety, such as white wine or rice vinegar. 16 oz. baby red potatoes, cut into 1- x ½-inch pieces 8 oz. green beans, cut into 2-inch pieces 6 Tbs. olive oil 6 green onions, white and pale-green parts chopped (½ cup) 4 Tbs. white balsamic vinegar 4 Tbs. chopped fresh parsley 2 Tbs. chopped fresh tarragon or dill 8 cups loosely packed baby spinach leaves

1. Cook potatoes in pot of boiling salted water 8 minutes, or until tender. Add green beans during last minute of cooking. 2. Meanwhile, heat oil in skillet over medium heat. Add green onions. Cook 3 to 4 minutes, or until tender but not browned. Remove from heat, and stir in vinegar. 3. Drain potatoes and green beans. Toss with olive oil mixture, parsley, and tarragon. Season with salt and pepper, if desired. Serve warm on bed of spinach. PER 2-CUP SERVING: 232 CAL; 5 G PROT; 21 G TOTAL

1 6-oz. jar water-packed artichoke hearts, rinsed, drained, and sliced 1 cup small pear or grape tomatoes, halved or quartered ⁄² ₃ cup chopped pitted kalamata olives, optional ½ cup ﬁnely chopped fresh parsley ½ cup prepared balsamic vinaigrette 4–6 drops sriracha sauce 4 cups baby arugula 2 oz. crumbled feta cheese, optional

1. Toss together chickpeas, artichoke hearts, tomatoes, olives (if using), and parsley in bowl. 2. Season vinaigrette with sriracha. Toss chickpea mixture with vinaigrette, then stir in arugula and feta (if using). Season with salt and pepper, if desired.

2 2 ½ 6 ¼ 1½ 2 10

Tbs. chopped green onions Tbs. chopped cilantro ripe avocado Tbs. prepared (not chunky) salsa cup low-fat sour cream Tbs. lime juice drops Tabasco sauce, optional corn tortilla chips crushed, optional

1. Combine lettuce, beans, tomatoes, and corn in clear glass bowl. Sprinkle green onions and cilantro on top. 2. Mash avocado in separate bowl, and whisk in salsa, sour cream, and lime juice. Season with Tabasco (if using) and salt and pepper, if desired. Pour dressing over salad, toss well, and top with crushed corn chips (if using). PER 1-CUP SERVING: 330 CAL; 8 G PROT; 8 G TOTAL

PER 1½-CUP SERVING: 345 CAL; 13 G PROT; 15 G TOTAL

FAT (2 G SAT FAT); 32 G CARB; 6 MG CHOL; 392 MG SOD;

FAT (1 G SAT FAT); 43 G CARB; 13 MG CHOL; 749 MG SOD;

10 G FIBER; 6 G SUGARS

12 G FIBER; 9 G SUGARS

FAT (3 G SAT FAT); 33 G CARB; 0 MG CHOL; 238 MG SOD; 6 G FIBER; 3 G SUGARS

10 minutes

Southwestern Salad with Avocado-Lime Dressing

Chickpea, Artichoke Heart, and Tomato Salad with Arugula

SERVES 2

SERVES 4

The 3/4-cup serving of chickpeas in this salad packs about 11 grams of protein and 9 grams of ﬁber. Toss the salad together in 10 minutes, and add a crusty loaf of bread for a hearty meal. 3 cups cooked chickpeas or 2 15-oz. cans chickpeas, rinsed and drained

18 | quick & healthy | vegetariantimes.com

Sweet romaine, grape tomatoes, corn, pinto beans, and crunchy corn chips come together in just 10 minutes in this lively and satisfying salad. 1 cup chopped romaine lettuce ¾ cup cooked pinto beans or ½ 15-oz. can pinto beans, rinsed and drained ½ cup grape tomatoes, halved ¼ cup fresh or frozen corn kernels

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For a creamy dressing with Southwestern zing, combine avocado with salsa, sour cream, and lime juice.

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1. Spicy Shirataki Noodles 2. Lemon-Rosemary Butter Cookies 3. Jasmine Risotto Spring Rolls with Vanilla Dipping Sauce 4. Herbed Ricotta Cheese Toasts 5. Grilled Portobello Tacos with Salsa Verde 6. Frozen Tomatoes 7. White Pizza with Broccoli and Mushrooms 8. Tofu Mimosa 9. Vichyssoise (or Creamy Potato-Leek Soup) 10. Honey-Goat Cheese Phyllo Triangles 11. Mini Pumpkin-Sage Balls 12. Frisée Salad with Creamy Truﬄe Vinaigrette 13. Smooth & Creamy Vanilla Ice Cream in Strawberry Meringue Nests 14. Summer Cymllings 15. Vegetarian Pho 16. Oranges Givrées 17. Roasted Pear Salad with chévre and Fig Vinaigrette 18. Ricotta-Basil Stuﬀed Tomatoes

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WorldMags.net 6 minutes Szechuan Black-Eyed Pea Salad SERVES 4

The protein in the black-eyed peas makes this salad a light and zesty meal. Using a precooked canned variety saves you the legumes’ long cooking time. 2 14–oz. cans black–eyed peas, rinsed and drained 1 medium green bell pepper, chopped (1 cup) ½ cup chopped red onion 1 jalapeño chile, seeded and minced (2 Tbs.) 1 clove garlic, minced (1 tsp.) 1 avocado, cubed (1 cup) 2 Tbs. lemon juice ¼ cup olive oil 3 Tbs. red wine vinegar 1 Tbs. Szechuan sauce 2 tsp. sugar

1. Toss together black-eyed peas, bell pepper, onion, jalapeño, and garlic in large bowl. Toss avocado with lemon juice in separate bowl. Add avocado to black-eyed pea mixture. 2. Whisk together oil, vinegar, Szechuan sauce, and sugar in bowl used for avocado. Add black-eyed pea mixture, and toss to combine. PER 1-CUP SERVING: 335 CAL; 8 G PROT; 21 G TOTAL FAT (3 G SAT FAT); 30 G CARB; 0 MG CHOL; 657 MG SOD; 9 G FIBER; 5 G SUGARS

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WorldMags.net SPINACH-ZUCCHINI SOUP, p. 24

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CHAPTER

soups HOMEMADE SOUPS are not known for being the quickest to prepare—they usually involve lots of time for simmering—but the world’s universal comfort food can be yours in 30 minutes or fewer. Ahead, you’ll ﬁnd three delicious, nutritious recipes to prove it. And, while they do require some time bubbling on the stove, that just gives you the opportunity to slice some good crusty bread or prepare a complementary appetizer or salad accompaniment. WorldMags.net

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get a head start— and a handy tool

20 minutes Spinach-Zucchini Soup SERVES 6

Fast-cooking zucchini and spinach combined with canned beans and broth help speed this meal to your bowl. Round it out with dinner rolls. 1½ Tbs. olive oil 1 large onion, diced (2 cups) 1 medium zucchini, cut into ¾-inch pieces (2 cups) 2 cups low-sodium vegetable broth 1 15-oz. can white beans, rinsed and drained 4 cups baby spinach (4 oz.) 2 Tbs. lemon juice 2 tsp. grated lemon zest 4 tsp. ﬁnely chopped mint leaves

For speedy soups, start with ingredients that are precooked, partially or completely. Stock up on ready-to-use vegetable broth, frozen vegetables, canned beans, and dried herbs. When it comes to fresh vegetables, steaming cooks faster than boiling, so before introducing them to the pot, steam raw veggies in a steamer on the stove or—even more quickly—in the microwave. If you love thick, puréed soups, invest in a handheld blender: it will let you purée right in the pot, saving time on prep and cleanup.

heat to medium-low, and simmer 5 minutes, or until spinach is wilted. 3. Stir in lemon juice, zest, and mint. Season with salt and pepper, if desired. PER 1-CUP SERVING: 133 CAL; 6 G PROT; 4 G TOTAL

The squash base is puréed before cooking rather than after, so no shufﬂing of hot liquids is required. For a heartier version, substitute 1 cup peeled, diced potatoes for half of the cauliﬂower.

FAT (<1 G SAT FAT); 21 G CARB; 0 MG CHOL; 189 MG SOD; 6 G FIBER; 4 G SUGARS

1. Heat oil in large saucepan over medium heat. Sauté onion 3 to 5 minutes, or until translucent. Add zucchini, and cook 8 minutes more, or until vegetables are well browned. 2. Add vegetable broth and 2 cups water, and bring to a boil. Stir in beans and spinach, and return to a boil. Reduce

2 cups coarsely chopped cauliflower florets (4 oz.) 1 10-oz. pkg. frozen diced butternut squash, thawed (1½ cups) 1 cup low-sodium vegetable broth 1 Tbs. all-purpose flour ¼ tsp. dried thyme 1½ cups soy creamer 1½ cups frozen corn kernels, thawed 2 green onions, white and pale green parts thinly sliced

30 minutes Butternut Bisque with Cauliﬂower SERVES 5

For a velvety bisque with less prep work, start with frozen diced butternut squash.

1. Place steamer basket and 1/2 inch of water in medium saucepan. Cover, and steam cauliflower 4 to 6 minutes, or until tender. Set aside. 2. Meanwhile, purée squash, broth, flour, and thyme in blender or food processor until smooth. 3. Bring squash purée to a boil in saucepan. Cover, reduce heat to medium-low, and simmer purée 10 minutes, whisking occasionally to prevent scorching. 4. Remove pan from heat, and stir in soy creamer. Add cauliflower and corn, and cook 1 to 2 minutes, or until heated through. Season with salt and pepper, if desired. Ladle soup into bowls, and top with green onions. PER 1-CUP SERVING: 160 CAL; 3 G PROT; 5 G TOTAL FAT (1 G SAT FAT); 23 G CARB; 0 MG CHOL; 113 MG SOD; 3 G FIBER; 4 G SUGARS

24 | quick & healthy | vegetariantimes.com

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BUTTERNUT BISQUE WITH CAULIFLOWER

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30 minutes Broccoli and Cheese Soup SERVES 8

This surprisingly light soup gets extra cheesy flavor from an unexpected ingredient: vitamin B–rich nutritional yeast flakes. 1 medium yellow onion, finely chopped (1 cup) 2 bunches broccoli, trimmed and coarsely chopped (2½ lb.) 3 cups low-sodium vegetable broth

1½ Tbs. nutritional yeast ﬂakes ¹⁄₈ tsp. ground cumin ¹⁄₈ tsp. ground nutmeg ¼ cup fat-free half-and-half ½ cup shredded reduced-fat Swiss cheese

1. Coat 3-qt. saucepan with cooking spray. Cook onion in saucepan over medium heat 4 to 5 minutes, or until softened, stirring occasionally. Add broccoli, vegetable broth, and 2 cups water, and bring to boil. Stir in nutritional yeast, cumin, and nutmeg; reduce

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heat, and simmer, partially covered, 20 minutes, or until broccoli is tender. 2. Working in batches, purée soup in food processor, until smooth, and return to saucepan (or use handheld blender to purée soup right in saucepan). Stir in half-and-half, and heat over low heat until hot. Season with salt and pepper, if desired. Sprinkle each serving with 1 Tbs. cheese. PER 1-CUP SERVING: 96 CAL; 7 G PROT; 2 G TOTAL FAT (1 G SAT FAT); 14 G CARB; 5 MG CHOL; 422 MG SOD; 6 G FIBER; 4 G SUGARS

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WorldMags.net DOUBLE CORIANDER EGGPLANT TAGINE, p. 35

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stews A RUSTIC, stick-to-your-ribs stew is pure satisfaction. Although stewing is by definition a slow process—think low-temperature, moist-heat cooking—the good news is that it’s a hands-off one. Once ingredients are covered on the stove or in the oven, you’re free to tend to other tasks as the flavors merge and intensify. Thanks to a few strategic shortcuts, the five hearty meals that follow are ready to warm you from the inside out in just 20 to 30 minutes. WorldMags.net

vegetariantimes.com | quick & healthy |

30 minutes

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Butternut Squash and Chickpea Stew with Couscous SERVES 8

Store-bought creamy soups, such as butternut squash, corn, or potato-leek, make great bases for hearty stews like this one. Couscous is a just-add-hot-water complement. 2 1 1 ½ 1 1

Tbs. olive oil medium carrot, diced (¾ cup) small onion, diced (1 cup) red bell pepper, chopped (½ cup) Tbs. whole cumin seeds bay leaf, crumbled

2 16-oz. cans chickpeas, rinsed and drained 1 32-oz. container butternut squash soup 2 cups couscous

1. Heat oil in saucepan over medium heat. Add carrot, and sauté 3 to 5 minutes, or until softened. Add onion and bell pepper, and sauté 3 to 5 minutes more, or until soft. Stir in cumin seeds and bay leaf. 2. Purée 3/4 cup chickpeas and 3 /4 cup butternut squash soup in blender until smooth. Add purée

to carrot mixture along with remaining chickpeas and soup. Simmer 15 to 20 minutes. Season with salt and pepper. 3. Meanwhile, place couscous in heat-proof bowl, and stir in 2 cups boiling water. Cover, and let stand 3 to 5 minutes, or until all liquid is absorbed. Fluff couscous with fork. Divide couscous among 8 shallow bowls. Ladle chickpea stew around couscous in each bowl. PER SERVING: 359 CAL; 12 G PROT; 6 G TOTAL FAT (<1 G SAT FAT); 63 G CARB; 0 MG CHOL; 384 MG SOD; 8 G FIBER; 8 G SUGARS

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MOCK CHICKEN DIVAN POT PIE, p. 35

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vegetariantimes.com | quick & healthy |

20 minutes

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Vegetables Korma SERVES 4

The only nontraditional thing about this Indian dish is the use of quick and convenient frozen vegetables. To make it vegan, substitute light coconut milk for the evaporated milk or heavy cream. 1 4 1 3 2 1 ¾

cup basmati rice medium tomatoes, cut into chunks small white onion, cut into chunks Tbs. minced fresh ginger Tbs. vegetable oil tsp. garam masala or curry powder tsp. ground cardamom

4 Tbs. golden raisins 4 cups frozen mixed vegetables, such as green beans, cauliﬂower, carrots, lima beans, and zucchini (12 oz.) 1 15-oz. can chickpeas, rinsed and drained (¾ cup), optional 6 Tbs. fat-free evaporated milk or heavy cream 2 Tbs. toasted slivered almonds, optional

1. Cook rice according to package directions. 2. Purée tomatoes, onion, and ginger to paste in food processor or blender. 3. Heat oil in saucepan over medium heat. Add garam masala and carda-

mom, and cook 30 seconds, or until fragrant, stirring constantly. Add purée mixture and raisins. Simmer 2 minutes, or until sauce thickens slightly. 4. Stir in frozen vegetables, chickpeas (if using), and evaporated milk. Season with salt and pepper, if desired. Cover, reduce heat to medium-low, and simmer 6 to 7 minutes, or until vegetables are tender. Serve over rice. Sprinkle with almonds (if using). PER SERVING (1¼-CUP VEGETABLES AND ½ CUP RICE): 397 CAL; 9 G PROT; 7 G TOTAL FAT (1 G SAT FAT); 82 G CARB; 0 MG CHOL; 69 MG SOD; 7 G FIBER; 19 G SUGARS

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start small and seal the deal

30 minutes Double Coriander Eggplant Tagine SERVES 4

The baby eggplants in this Moroccanstyle stew require less chopping and cooking time than full-size varieties.

The smaller the ingredient, the faster it will cook, so choose petite vegetable varieties (baby carrots, new potatoes, baby eggplants), or cut larger versions into small pieces. Stews also cook quickly (in about 25 minutes) when individual portions are sealed in foil packets and entrusted to a hot (400°F) oven. One of the best things about stewing is that there is just one pot to clean. To use each moment to your best advantage, look for windows of time in recipes during which you can tackle another step. Chop vegetables or whisk together a sauce while waiting for the oven to preheat, water to boil, or stew to simmer.

EGGPLANT TAGINE

2 Tbs. olive oil 1 large sweet onion, peeled and thinly sliced 4 cloves garlic, minced (4 tsp.) 12 baby eggplants, halved lengthwise 2 tsp. ground coriander 2 tsp. ground cumin 2 tsp. honey ½ tsp. red pepper ﬂakes 1 28-oz. can chopped tomatoes ¼ cup chopped cilantro CILANTRO-MINT YOGURT SAUCE

1 cup low-fat Greek-style yogurt ¹⁄₃ cup chopped cilantro 2 Tbs. chopped fresh mint 1 Tbs. olive oil 1 tsp. sugar

in cilantro, and season with salt and pepper. 2. To make Cilantro-Mint Yogurt Sauce: Purée all ingredients in food processor or blender until smooth. Season with salt and pepper. 3. Serve tagine warm over steamed couscous or bulgur (or brown rice if avoiding gluten), topped with CilantroMint Yogurt Sauce. PER SERVING: 312 CAL; 12 G PROT; 12 G TOTAL FAT

1. To make Eggplant Tagine: Heat oil in skillet over medium-high heat. Add onion and garlic; sauté 5 minutes, or until softened. Add eggplants, coriander, cumin, honey, and red pepper ﬂakes. Sauté 5 minutes, or until eggplants are softened. Add tomatoes, cover, and simmer 20 minutes, or until sauce is thickened and eggplant is tender. Stir

Vegetables take less time to get tender than meats do, so vegetarian stews are fastercooking by nature.

(2 G SAT FAT); 46 G CARB; 3 MG CHOL; 483 MG SOD; 14 G FIBER; 29 G SUGARS

30 minutes Mock Chicken Divan Pot Pie SERVES 6

The time-saving ingredient in this spin on classic chicken divan is creamy, woodsy portobello mushroom soup. Frozen puff pastry is another convenient product called for here—but you’ll need to plan ahead and remove it from the freezer to thaw 24 hours before starting this dish. Steaming the broccoli in the microwave can also help to whittle down preparation time. 4 cups broccoli ﬂorets (halved if large) 1¼ cups prepared creamy portobello mushroom soup, such as Imagine ¾ cup light mayonnaise or soy mayonnaise 1 tsp. dry sherry or cooking sherry ¼ tsp. poultry seasoning (or ¹⁄₈ tsp. each

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ground thyme and ground sage) 1 lb. seitan, cut into bite-sized pieces ½ cup freshly grated Parmesan cheese or shredded vegan cheese of choice, optional ⁄² ₃ sheet (one-third of 17.3-oz. pkg.) frozen puﬀ pastry, thawed

1. Preheat oven to 425°F, and place oven rack in bottom third of oven. Coat 13- x 9-inch baking dish or oval casserole or gratin dish with cooking spray. 2. Place broccoli florets in microwavesafe casserole with lid, and add 3 Tbs. water. Cover, and microwave on high power 2 minutes. Stir, cover, and microwave 2 minutes more, or until broccoli is tender. Drain, and set aside. 3. Meanwhile, whisk together soup, mayonnaise, sherry, and poultry seasoning in large bowl. Season with salt and pepper, if desired. Add seitan and broccoli florets; stir to combine. Transfer broccoli-seitan mixture to prepared baking dish, and sprinkle with Parmesan cheese, if using. 4. Cut pastry into 6 equal squares. Place squares evenly over seitan mixture. (Filling does not need to be completely covered by squares.) 5. Bake 20 minutes, or until pastry is puffed and golden, and filling is hot and bubbly. PER SQUARE: 395 CAL; 28 G PROT; 23 G TOTAL FAT (4 G SAT FAT); 23 G CARB; 16 MG CHOL; 487 MG SOD; 3 G FIBER; 2 G SUGARS

vegetariantimes.com | quick & healthy |

WorldMags.net 30 minutes

Moroccan Lentil Stew with Raisins SERVES 6

Prepared lentil soup functions as the base for this exotic stew, eliminating the 25 to 45 minutes required to cook lentils from scratch. To stretch the recipe for a crowd, ladle it over rice or potatoes. 1 1 3 1 2 1 ½ 2 1½ ¼ 6

Tbs. olive oil cup chopped onion cloves garlic, minced (1 Tbs.) 28-oz. can crushed tomatoes 18.2-oz. cartons lentil soup 15-oz. can chickpeas, rinsed and drained cup raisins or dried currants tsp. ground cinnamon tsp. ground cumin tsp. red pepper ﬂakes, or to taste Tbs. plain nonfat Greek yogurt or soy yogurt, optional

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1. Heat oil in medium saucepan or Dutch oven over medium heat. Add onion, and sauté 3 minutes, or until softened and translucent. Add garlic, and cook 1 minute, or until garlic is softened, but not browned, stirring constantly. 2. Stir in tomatoes, soup, chickpeas, raisins, cinnamon, cumin, and red pepper ﬂakes. Season with salt and pepper, if desired. Bring stew to a simmer over medium-high heat, stirring occasionally. 3. Reduce heat to medium-low, and simmer, uncovered, 20 minutes, or until mixture is reduced and sauce has thickened, stirring often from bottom to prevent sticking. Garnish each serving with 1 Tbs. yogurt, if using. PER 1-CUP SERVING: 263 CAL; 11 G PROT; 4 G TOTAL FAT (<1 G SAT FAT); 49 G CARB; 0 MG CHOL: 642 MG SOD; 13 G FIBER; 11 G SUGARS

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CRUNCHY CROQUE PROVENÇAL, p. 45

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CHAPTER

sandwiches FEW MAIN-COURSE DISHES come together as quickly as a good sandwich. Smooth a delectable spread or sauce on sliced bread, stack on a few of your favorite ingredients, and you have a meal that’s not just simple to make but also convenient to eat. For variety, change up the base—use walnut bread, baguettes, buns, whole-wheat sourdough—and give the creative techniques in this collection a try: ﬁll with roasted vegetables, broil open-face, or batter and bake for a fast, satisfying repast. WorldMags.net

vegetariantimes.com | quick & healthy |

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CAROLINA-STYLE BARBECUE SANDWICHES, p. 45

40 | quick & healthy | vegetariantimes.com

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WorldMags.net 15 minutes Veggie Club Sandwiches SERVES 8

Vegetarian ﬁllings and a creamy arugula spread lighten the fat and calories in this classic club without compromising ﬂavor. ½ cup vegan sandwich spread, such as Follow Your Heart Vegenaise ¼ cup chopped arugula 12 slices toasted whole-wheat sourdough bread, divided 1 cup radish sprouts 2 medium tomatoes, sliced ½-inch thick (8 slices) 8 slices meatless bacon strips, cooked 1 avocado, peeled, halved, and sliced 12 slices meatless deli-style smoked chicken

1. Combine sandwich spread and arugula in medium bowl. Spread half of mixture on 4 slices toasted bread. 2. Divide radish sprouts over sandwich spread. Top each with 1 tomato slice and 2 bacon strips. Add a second layer of toast to each sandwich, and top each with 1 more tomato slice, then avocado and 3 slices smoked chicken. Spread remaining sandwich spread over remaining 4 toast slices, and place over chicken. Secure sandwiches with decorative toothpicks, if desired, and cut into 4 triangles. PER SERVING (2 TRIANGLES OR ½ SANDWICH): 314 CAL; 12 G PROT; 15 G TOTAL FAT (2 G SAT FAT); 29 G CARB; 0 MG CHOL; 382 MG SOD; 5 G FIBER; 5 G SUGARS

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WorldMags.net Roasted red peppers add color and flavor to a simple cream cheese spread.

BAGUETTE WITH ROASTED RED PEPPER SPREAD, p. 45

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WorldMags.net 10 minutes Edamame Pâté Sandwiches SERVES 4

The push of a button on your food processor turns out a delicious, protein-rich base for these sandwiches—edamame pâté. This multitasking pâté can also be spread on crackers or thinned with additional water and used as a dip.

1¼ cups frozen shelled edamame, thawed ½ cup walnuts ¹⁄₃ cup mint leaves (packed) 1 green onion, chopped ½ tsp. salt 3 Tbs. lemon juice 8 slices whole-grain bread 2 cups arugula 4 jarred roasted red peppers, drained 2 small cucumbers, thinly sliced

1. Purée edamame, walnuts, mint, green onion, and salt in food processor until ﬁnely chopped. With motor running, add lemon juice and 3 Tbs. water. Process until smooth. 2. Spread each of 4 bread slices with 1 /3 cup pâté. Add 1/2 cup arugula, 1 roasted pepper, and cucumber slices to each. Top with remaining bread slices. PER SANDWICH: 294 CAL; 14 G PROT; 12 G TOTAL FAT (1 G SAT FAT); 36 G CARB; 0 MG CHOL; 806 MG SOD; 9 G FIBER; 7 G SUGARS

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vegetariantimes.com | quick & healthy |

15 minutes

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Taleggio Tartines with Grape, Watercress, and Red Onion Salad SERVES 4

Taleggio is a rich cheese that melts easily. In Italy, it’s often paired with spicy greens or fresh grapes. VINAIGRETTE

2¼ ¼ ¼ 1

tsp. sherry vinegar tsp. whole-grain mustard tsp. agave syrup Tbs. olive oil

¼ cup thinly sliced red onion TARTINES

3 oz. Taleggio cheese 4 ½-inch-thick slices walnut bread, lightly toasted 4 cups watercress or arugula 1 cup red seedless grapes, halved

1. To make Vinaigrette: Whisk together vinegar, mustard, and agave in small bowl. Whisk in oil, stir in red onion, and season with salt and pepper. Let stand 10 minutes.

2. To make Tartines: Preheat broiler. Spread 3 Tbs. cheese on each piece of toast, and broil 1 minute, or until cheese is melted. 3. Remove onion from Vinaigrette. Toss onion with watercress and grapes. Add 1 Tbs. Vinaigrette to salad, and toss to coat. Top each bread slice with 11/4 cups salad, and serve. PER TARTINE: 210 CAL; 7 G PROT; 10 G TOTAL FAT (4 G SAT FAT); 25 G CARB; 17 MG CHOL; 442 MG SOD; 2 G FIBER; 12 G SUGARS

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WorldMags.net 20 minutes

try a French take on fast food

Crunchy Croque Provençal SERVES 4

A quick soak in egg and milk—French toast–style—bakes into a golden coating that adds a gratifying crunch to these simple onion, tomato, and cheese sandwiches. Feel free to substitute your favorite cheese in place of the Gruyère. 2 Tbs. coarse-grain mustard 8 ½-inch-thick slices whole-wheat French bread 3 oz. reduced-fat Gruyère cheese, sliced or shredded 4 thin slices red onion, rings separated 8 fresh basil leaves 8 thin slices tomato ½ cup low-fat milk 2 large egg whites

1. Preheat oven to 450°F. Coat baking sheet with cooking spray. 2. Spread mustard over 4 bread slices. Top each slice with cheese, 1 onion ring, 2 basil leaves, and 2 tomato slices. Season with salt and pepper. Top with remaining bread slices. 3. Whisk together milk and egg whites in shallow dish. Season with salt and pepper. Soak both sides of sandwiches in milk mixture until liquid is absorbed. 4. Transfer sandwiches to prepared baking sheet, and bake 10 minutes on each side, or until golden brown. PER SANDWICH: 274 CAL; 16 G PROT; 9 G TOTAL FAT (5 G SAT FAT); 34 G CARB; 25 MG CHOL; 764 MG SOD; 2 G FIBER; 4 G SUGARS

The tartine, or open-faced sandwich, is a French favorite for quick meals. Lending itself to endless variations, the basic technique goes like this: coat a slice of bread with a flavorful spread; pile three or four ingredients on top in a pretty pattern; and slide your concoction into the broiler or toaster oven for a few minutes to heat it up and melt the cheese. Spreads might include soft tofu, hummus, pesto, white bean paste, mustard, or roasted garlic. Atop that, you might arrange thinly sliced vegetables and greens, bean sprouts, and grated cheese. Vary flavors and consistency with fresh herbs, nuts, and interesting breads.

1 cup apple cider vinegar ²⁄₃ cup no-salt-added ketchup, such as Heinz ¼ cup yellow mustard 3 Tbs. dark brown sugar 1 Tbs. molasses 2 tsp. Louisiana-style hot sauce 2 tsp. black pepper 1 tsp. salt 12 oz. seitan, cut into thin strips 4 hamburger-style buns 12 pickle chips, optional 1 cup prepared coleslaw, optional

1. Bring vinegar, ketchup, mustard, brown sugar, molasses, hot sauce, pepper, and salt to a simmer in saucepan over medium heat. Cook 5 minutes. Transfer 1 cup sauce to bowl, and set aside. 2. Add seitan to saucepan, and cook 10 minutes. 3. Divide among buns. Serve with pickle chips, coleslaw, and extra sauce, if using.

25 minutes

PER SANDWICH: 327 CAL; 29 G PROT; 2 G TOTAL FAT

Carolina-Style Barbecue Sandwiches

2 G FIBER; 15 G SUGARS

SERVES 4

15 minutes

A tangy mustard-based sauce distinguishes Carolina-style barbecue from its sweeter Kansas City cousin. This fast-cooking recipe makes 2 cups of sauce, leaving plenty to serve on the side. To add quick crunch to your sandwiches, pick up a container of coleslaw at the deli.

17 oz. jar roasted red peppers, drained well, ﬁnely chopped 1 8-oz. container vegan cream cheese, softened 3 Tbs. ﬁnely minced onion 1 clove garlic, minced (1 tsp.) 2 18-inch French baguettes, each cut into 3 6-inch pieces and halved lengthwise ¾ cup cucumber, peeled, seeded, and diced 12 romaine lettuce leaves 2 cups thinly sliced radicchio

1. Combine roasted red peppers, cream cheese, onion, and garlic in bowl. 2. Tear out some of center from bread to make space for ﬁllings. Spread cream cheese mixture on bottom halves of bread. Top with cucumber, romaine, and radicchio, and top half of bread. PER SANDWICH: 355 CAL; 16 G PROT; 6 G TOTAL FAT (<1 G SAT FAT); 61 G CARB; 0 MG CHOL; 815 MG SOD; 3 G FIBER; 4 G SUGARS

(1 G SAT FAT); 47 G CARB; 0 MG CHOL; 766 MG SOD;

Baguette with Roasted Red Pepper Spread MAKES 6 SANDWICHES

The colorful spread in these sandwiches is a fancy, vegan version of pimiento cheese. Jarred roasted red peppers are a ﬂavor-popping, time-saving ingredient.

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Healthful options are endless when you start with good bread and a few fresh fillings. vegetariantimes.com | quick & healthy |

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30 minutes Spanish Roasted Vegetable Sandwiches SERVES 4

Roasting vegetables in the oven takes fewer than 20 minutes and yields hearty, ﬂavorful sandwich ﬁllings. 2 yellow squash or zucchini, sliced lengthwise (1 lb.) 1 medium eggplant, sliced lengthwise (1 lb.) 1 medium red onion, sliced (1 cup) 4 large button mushrooms, sliced 2 roasted red peppers, chopped

46 | quick & healthy | vegetariantimes.com

2 1 1 1 1 4 4

Tbs. whole natural blanched almonds Tbs. red wine vinegar clove garlic, chopped (1 tsp.) 5.3-oz. log goat cheese, softened Tbs. chopped fresh basil multigrain rolls, split horizontally leaves green leaf lettuce

1. Preheat oven to 400°F. Spread squash, eggplant, onion, and mushrooms in single layer on 2 baking sheets, and spray with cooking spray. Roast 15 to 18 minutes, or until tender.

2. Place roasted red peppers, almonds, vinegar, and garlic in bowl of food processor. Purée until smooth. Season with salt and pepper. 3. Mash goat cheese and basil in bowl. 4. Spread bottom halves of rolls with goat cheese mixture. Top each with lettuce leaf. Divide vegetables over lettuce. Spread roasted red pepper mixture on top halves of rolls, and press together to adhere. PER SANDWICH: 370 CAL; 17 G PROT; 14 G TOTAL FAT (6 G SAT FAT); 49 G CARB; 17 MG CHOL; 528 MG SOD; 11 G FIBER; 14 G SUGARS

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WorldMags.net JAMAICAN CURRIED TEMPEH TACOS, p. 52

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CHAPTER

tacos & wraps CREATED BY ANCIENT AZTECS, tacos in more recent history have become an American mainstay. Their flat-bread base, the tortilla, can be rolled, wrapped, or bent around any filling, or double as an eating utensil (as in chips) or a plate (as in a tostada). Tacos can be as quick to make as the fillings you choose are. Such flexibility embraces global influences, resulting in fusions that take the tortilla far beyond traditional beans, cheese, and salsa. In the fast, easy recipes ahead, you’ll find traditional Mexican fare, along with a nod or two to the American grill, and a tribute to Jamaican cuisine featuring ginger, curry, pineapple juice, and peanuts. WorldMags.net

vegetariantimes.com | quick & healthy |

WorldMags.net 30 minutes Smoky Black Bean Tostadas with Garlicky Greens SERVES 4

Serve these open-face, or skip the baking step, and wrap the toppings inside burritos. 4 2 1 1

10-inch whole-wheat tortillas Tbs. vegetable oil, divided small onion, diced (1 cup) 15-oz. can black beans, rinsed and drained 2 tsp. smoked paprika ½ tsp. dried oregano 4 cloves garlic, minced (4 tsp.)

50 | quick & healthy | vegetariantimes.com

1½ lb. Swiss chard, ribs removed, chopped 1 cup prepared chipotle salsa 4 Tbs. crumbled queso fresco, optional 4 Tbs. chopped cilantro, optional 4 Tbs. low-fat sour cream, optional

1. Preheat oven to 425°F. Spray both sides of tortillas with cooking spray. Arrange on 2 baking sheets, and toast 8 to 10 minutes, or until crisp. 2. Heat 1 Tbs. oil in saucepan over medium heat. Add onion, and cook 5 minutes, or until soft. Add beans, paprika, and oregano. Reduce heat to

medium-low, and cook 10 minutes. 3. Heat remaining 1 Tbs. oil in skillet over medium-low heat. Add garlic, and cook 2 minutes, or until beginning to brown. Stir in chard, and season with salt and pepper, if desired. Cover, and cook 4 to 5 minutes, or until chard is wilted. 4. Spoon 1/4 cup bean mixture on each tortilla. Top with 1 cup greens and 1/4 cup salsa. Sprinkle with queso fresco, cilantro, and sour cream, if using. PER TOSTADA: 350 CAL; 15 G PROT; 9 G TOTAL FAT (3 G SAT FAT); 67 G CARB; 6 MG CHOL; 689 MG SOD; 13 G FIBER; 4 G SUGARS

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30 minutes Black Bean and Toasted Corn Soft Tacos SERVES 2

Calling for canned beans, prepared salsa, frozen corn, and jarred roasted red peppers, this recipe minimizes chopping and cooking time. 1 ½ 2 2½ 1 ¼ 4 12

cup canned black beans cup prepared salsa cloves garlic, minced (2 tsp.) tsp. ground cumin, divided cup frozen corn kernels, thawed tsp. ground black pepper 6-inch corn tortillas baby spinach leaves

½ ¼ 2 ¼

cup jarred roasted red pepper strips cup coarsely chopped cilantro small green onions, ﬁnely chopped cup crumbled Cotija or feta cheese, optional

1. Bring beans, salsa, garlic, and 1 tsp. cumin to a simmer in saucepan. Reduce heat to medium low, and cook 5 to 6 minutes, or until soft. Remove from heat, and mash with fork to crush beans for creamier ﬁlling, if desired. 2. Heat skillet over medium-high heat, and coat with olive oil cooking spray. Wrap corn in paper towels, and

squeeze out excess water. Add corn to skillet in single layer, and sprinkle with remaining 11/2 tsp. cumin, black pepper, and cayenne pepper to taste. Cook 5 to 10 minutes, or until golden and crispy, stirring frequently. 3. Preheat oven or toaster oven to 350°F. Toast tortillas in oven 1 minute to soften. Fill each tortilla with 1 /4 cup beans, 1/4 cup corn, 3 spinach leaves, red pepper strips, cilantro, and green onions. Top each taco with 1 Tbs. cheese, if using. PER SERVING (2 TACOS): 362 CAL; 14 G PROT; 4 G TOTAL FAT (1 G SAT FAT); 74 G CARB; 0 MG CHOL; 904 MG SOD; 14 G FIBER; 9 G SUGARS

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WorldMags.net 25 minutes Jamaican Curried Tempeh Tacos SERVES 4

Tender, versatile, and fast-cooking tempeh gives these tacos lots of protein. 1 Tbs. peanut oil 1 small sweet onion, such as Vidalia or Walla Walla, diced (1 cup) 1 8-oz. pkg. tempeh, cut into ½-inch cubes ½ cup unsweetened pineapple juice 2 Tbs. chopped cilantro 2½ tsp. curry powder 1½ tsp. grated fresh ginger 1 Tbs. lime juice 1 tsp. grated lime zest 4 6-inch corn tortillas, warmed ¼ cup chopped red bell pepper ½ cup curly mustard greens, ﬁnely chopped 2 Tbs. chopped peanuts, optional

mix and match Take advantage of tacos’ accommodating nature, and make creative use of leftovers as fillings. Use tortillas to make delicious wraps using the previous day’s Asian stir-fry, Moroccan stew, or Greek salad. Buy premade crispy taco shells (look for varieties with 6 grams of fat or fewer each), frozen vegetables, and canned beans. If you opt to prepare beans from their dry state, buy them soon before cooking them; the longer they’re stored, the more simmering it will take for them to become tender. Cook beans when time is plentiful, and freeze them in portions, so they’ll be handy for inclusion in a fast meal after a quick thaw in the microwave. When all your filling ingredients are ready, line them up taco bar style, and let diners make their own custom creations.

1. Heat oil in nonstick skillet over medium-high heat. Add onion, and cook 3 to 5 minutes, or until softened. Stir in tempeh, pineapple juice, cilantro, curry powder, and ginger. Season with salt and pepper to taste. Cook 5 minutes, or until liquid evaporates and tempeh starts to brown, stirring occasionally. Remove from heat, and stir in lime juice and zest. 2. Fill tortillas with tempeh mixture. Add red bell pepper and mustard greens. Top with peanuts, if using. PER SERVING: 220 CAL; 14 G PROT; 8 G TOTAL FAT (2 G SAT FAT); 26 G CARB; 0 MG CHOL; 313 MG SOD; 7 G FIBER; 6 G SUGARS

Cook a hot filling, line it up with cool toppers, and let everyone serve themselves. 52 | quick & healthy | vegetariantimes.com

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WorldMags.net 30 minutes American Veggie BBQ Tacos SERVES 4

The no-cook barbecue sauce topping these soft tacos requires only a quick stir of the ingredients. BBQ SAUCE

1½ 1 ½ ¹⁄₈

Tbs. ketchup Tbs. vegetarian Worcestershire sauce tsp. honey tsp. hot sauce, or more to taste

TACOS

1½ 1 ½ ½ 1 4 2 ¹⁄₃

Tbs. vegetable oil cup sliced button mushrooms cup diced green bell pepper cup shredded carrots cup soy crumbles, such as Lightlife Gimme Lean 6-inch corn or ﬂour tortillas, warmed Tbs. chopped red onion cup grape tomatoes, halved

½ cup shredded romaine lettuce ½ cup shredded Cheddar cheese 1 Tbs. pickle relish, optional

1. To make BBQ Sauce: Combine all ingredients in bowl. 2. To make Tacos: Heat oil in nonstick skillet over medium heat. Add mushrooms, bell pepper, and carrots, and cook 3 minutes, or until vegetables are soft, stirring halfway through. Add soy crumbles and 2 Tbs. BBQ Sauce. Cook 8 minutes, or until soy crumbles are browned. 3. Fill tortillas with soy crumble mixture. Top with red onion, tomatoes, lettuce, cheese, and relish, if using. Serve with BBQ Sauce. PER SERVING: 178 CAL; 12 G PROT; 10 G TOTAL FAT (4 G SAT FAT); 10 G CARB; 15 MG CHOL; 409 MG SOD; 3 G FIBER; 4 G SUGARS

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20 minutes Clayudas SERVES 4

Clayudas are a Oaxacan dish similar to pizza, but built on a tortilla base. 1 1 1 1 1

Tbs. canola oil small white onion, diced (1 cup) clove garlic, minced (1 tsp.) tsp. ground cumin 15-oz. can black beans, rinsed and drained 1 canned chipotle chile in adobo sauce, drained

½ 4 8 ½ 2

tsp. brown sugar 8-inch ﬂour tortillas oz. bagged slaw mix cup chopped cilantro Tbs. lime juice

1. Preheat oven to 450°F. Heat oil in saucepan over medium-high heat. Add onion, and cook 5 minutes, or until translucent. Add garlic and cumin, and cook 1 minute more. Place onion mixture in blender with beans, chipotle chile, brown sugar,

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and 3 Tbs. water. Blend until smooth. Season with salt and pepper. 2. Place 2 tortillas each on 2 baking sheets. Spread bean mixture on tortillas, and bake 5 to 7 minutes, or until edges become golden. 3. Toss slaw in bowl with cilantro and lime juice. Season with salt and pepper. Top each clayuda with slaw, and cut into triangles. PER SERVING: 157 CAL; 6 G PROT; 4 G TOTAL FAT (<1 G SAT FAT); 25 G CARB; 0 MG CHOL; 436 MG SOD; 5 G FIBER; 2 G SUGARS

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WorldMags.net 15 minutes Grilled Vegetable Wraps MAKES 4 WRAPS

Save on shopping time: if you don’t happen to have on hand the vegetables listed here, grill up whatever you ﬁnd in your crisper. 12 thin asparagus spears, trimmed 1 small red bell pepper, cut into ½-inch strips (1 cup) 1 small yellow summer squash or zucchini, cut into ¼-inch-thick rounds (1 cup) 1 Tbs. olive oil

1 2 1 4

cup white beans small cloves garlic, minced (1 tsp.) tsp. chile sauce, such as sriracha 8-inch whole-grain or regular ﬂour tortillas 12 small whole basil leaves 16 thin slices red onion 2 cups baby arugula leaves

1. Preheat grill or broiler. Toss together asparagus, bell pepper, squash, and oil on large baking sheet. Season with salt and pepper, if desired. Grill or broil vegetables 4 to

6 minutes per side, turning once. 2. Mash together beans, garlic, and chile sauce in small bowl until smooth. 3. Spread half of bean mixture over each tortilla. Top each with 3 basil leaves, 1/2 cup roasted vegetables, 4 onion slices, and 1/2 cup arugula. Fold bottom third of tortillas over vegetables, and roll up tightly. Cut wraps in half on diagonal, and serve. PER WRAP: 228 CAL; 11 G PROT; 3 G TOTAL FAT (1 G SAT FAT); 51 G CARB; 0 MG CHOL; 419 MG SOD; 8 G FIBER; 3 G SUGARS

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CASARECCIA WITH ZUCCHINI AND FRESH BASIL, p. 64

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CHAPTER

noodles THE BAGS AND BOXES of dried pasta lining the shelves of the average American pantry attest to noodles’ status as a staple in our diets. Serving as the cornerstone of countless meals, noodles are by nature versatile and quick-cooking—simply boil them, and you have a hearty base for an endless variety of ﬂavorful toppings. The recipes that follow showcase the myriad shapes and styles of the ubiquitous noodle—including the Japanese favorite, soba—dressed up in fresh takes on traditional sauces, including red, white, pesto, and peanut. WorldMags.net

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FUSILLI BUCATI LUNGHI WITH ROASTED RED PEPPER SAUCE, p. 64

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WorldMags.net 30 minutes Whole-Wheat Spaghetti with Sautéed Leeks, White Beans, and Walnuts SERVES 6

To shave another 8 minutes off the prep time for this recipe, replace the spaghetti with whole-wheat angel hair. Vegetable lovers will appreciate this recipe’s generous serving of chunky leek-and-white bean sauce. 1 Tbs. olive oil 3 medium leeks, white and light green parts chopped (6 cups) 1 medium yellow bell pepper, seeded and thinly sliced (1 cup)

¼ tsp. red pepper ﬂakes 1 15-oz. can cannellini beans, rinsed and drained 1 cup low-sodium vegetable broth 3 cloves garlic, minced (1 Tbs.) 12 oz. whole-wheat spaghetti 3 oz. crumbled feta cheese (¾ cup), optional ⁄¹ ₃ cup chopped toasted walnuts

1. Put large pot of salted water on to boil. 2. Meanwhile, heat oil in large saucepan over medium-high heat. Add leeks, bell pepper, and red pepper ﬂakes; sauté 10 minutes, or until

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vegetables begin to brown. Stir in beans, broth, and garlic. Reduce heat to low, and simmer 5 minutes. Season with salt and pepper, if desired. 3. When water boils, cook spaghetti according to package directions until al dente, about 12 minutes. Drain. Divide spaghetti among 6 bowls or plates. Spoon sauce over each serving of pasta, and sprinkle with feta cheese (if using) and walnuts. PER SERVING (1 CUP PASTA AND 2⁄3 CUP SAUCE): 379 CAL; 13 G PROT; 8 G TOTAL FAT (<1 G SAT FAT); 69 G CARB; 0 MG CHOL; 349 MG SOD; 13 G FIBER; 7 G SUGARS

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FETTUCCINE WITH THREE-HERB PESTO, BLACK KALE, AND OYSTER MUSHROOMS, p. 64

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WorldMags.net 20 minutes Soba Noodle Salad with Ginger-Peanut Dressing SERVES 4

A Japanese staple, soba noodles cook quickly—in about 7 to 8 minutes—a factor that keeps the preparation time for this dish short. The noodles are made from buckwheat, a complete protein, so they set the stage for a satisfying meal. ½ ¼ 1 1 2

cup creamy peanut butter cup brown rice vinegar Tbs. agave nectar or maple syrup Tbs. minced fresh ginger tsp. low-sodium soy sauce

1 1 1 ½ 6 1

clove garlic, peeled Tbs. lime juice tsp. fresh lime zest cup chopped cilantro, divided oz. low-sodium soba noodles cucumber, peeled, seeded, and sliced (1½ cups) 1 small red bell pepper, sliced (1 cup) 1 large carrot, grated (½ cup) 2 Tbs. chopped peanuts, optional

1. Put large pot of salted water on to boil. 2. Meanwhile, purée peanut butter, vinegar, agave nectar, ginger, soy sauce, garlic, lime juice, lime zest,

and 1/4 cup cilantro in blender or food processor until smooth and creamy, adding 2 to 3 Tbs. warm water to thin, if necessary. 3. When water boils, add noodles, and cook according to package directions. Drain, and rinse under cold running water. 4. Toss together noodles, cucumber, bell pepper, carrot, and peanut butter mixture. Garnish with remaining cilantro and chopped peanuts, if using. PER 1-CUP SERVING: 399 CAL; 13 G PROT; 17 G TOTAL FAT (4 G SAT FAT); 51 G CARB; 0 MG CHOL; 255 MG SOD; 17 G FIBER; 14 G SUGARS

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part the waters

25 minutes Casareccia with Zucchini and Fresh Basil

Noodles are more convenient than ever. Keep an assortment of them dry, refrigerated, or frozen, along with prepared sauces, olive oil, fresh herbs, and vegetables, and you have a 15-minute meal in the making. Put your signature on a prepared sauce by heating it up with a selection of chopped vegetables and seasonings; or simply top pasta with a fruity extra virgin olive oil, steamed vegetables, and fresh herbs. Thin pastas cook the fastest, so when you’re especially pressed for time, choose the slenderest, such as angel hair or capellini. To get water boiling faster, heat some of it in a kettle and then add it to the pot. Crank up the heat, and cover the pot while you’re bringing water to a boil; use the boiling time to tackle another step in the recipe.

SERVES 4

Casareccia look like macaroni that have been split open and twisted—a shape that’s perfect for light sauces. Cooking zucchini in the pasta water speeds up the process and cuts down on dirty dishes. 2 ¼ 8 4 ½

cloves garlic, minced cup low-fat ricotta oz. dry casareccia pasta (2 cups) small zucchini, julienned (4 cups) cup torn fresh basil

1. Put large pot of salted water on to boil. 2. Meanwhile, whisk together garlic and ricotta in large bowl. 3. When water boils, add pasta, and cook according to package directions; add zucchini to pasta water 1 minute before end of cooking time. 4. Drain zucchini and pasta, and add to ricotta mixture. Stir in basil, and season with salt and pepper, if desired.

minutes, or until onion begins to brown. Add 3/4 cup water, cover, and reduce heat to medium-low. Simmer 20 minutes. 3. When water boils, add pasta, and cook according to package directions. 4. Remove roasted pepper mixture from heat, and use hand blender to purée until smooth. Season with salt and pepper, if desired. 5. Drain pasta, and add to saucepan with sauce. Toss well. PER 1-CUP SERVING: 295 CAL; 8 G PROT; 8 G TOTAL FAT

PER 1-CUP SERVING: 245 CAL; 11 G PROT; 2 G TOTAL FAT

(1 G SAT FAT); 49 G CARB; <1 MG CHOL; 273 MG SOD;

(<1 G SAT FAT); 47 G CARB; 5 MG CHOL; 123 MG SOD;

3 G FIBER; 6 G SUGARS

30 minutes

Fusilli Bucati Lunghi with Roasted Red Pepper Sauce

Fettuccine with Three-Herb Pesto, Black Kale, and Oyster Mushrooms

SERVES 4

SERVES 6

Jarred roasted red peppers in this sweet, zesty sauce are stars for both their smoky, spicy ﬂavor and their convenience.

Use your food processor or a handheld blender to whip up a sauce of parsley, thyme, rosemary, garlic, and walnuts.

2 Tbs. garlic-flavored olive oil 1 cup jarred roasted red bell peppers, rinsed, drained, and chopped ½ medium onion, finely chopped (½ cup) 1 large carrot, finely diced (½ cup) 8 oz. dry fusilli bucati lunghi

¼ ¾ 5 1 1

1. Put large pot of salted water on to boil. 2. Meanwhile, heat oil in large saucepan over medium-high heat. Add roasted peppers, onion, and carrot; sauté 5

64 | quick & healthy | vegetariantimes.com

4 8 12

cup walnuts cup fresh parsley leaves cloves garlic, divided Tbs. fresh thyme leaves, plus 2 large sprigs, divided tsp. ﬁnely chopped fresh rosemary, plus 2 large sprigs, divided Tbs. olive oil, divided oz. black kale (1 bunch), stemmed and coarsely chopped oz. dried tagliatelle or fettuccine

1¼ lb. oyster or other large mushrooms, halved 1 large onion, coarsely chopped (2 cups) 1 cup low-sodium vegetable broth ½ cup grated Parmesan cheese, optional

1. Put large pot of salted water on to boil. 2. Blend walnuts, parsley, 3 garlic cloves, thyme leaves, and chopped rosemary in food processor until ﬁnely chopped. Add 3 Tbs. oil; blend until smooth. Set aside. 3. Add kale to boiling water, and cook 5 minutes, or until tender. Remove kale with large sieve, and drain. Add pasta, remaining 2 garlic cloves, and thyme and rosemary sprigs to boiling water, and cook until pasta is al dente. Reserve 1 cup cooking water, then drain pasta. 4. Meanwhile, heat remaining 1 Tbs. oil in large pot over medium-high heat. Add mushrooms and onion, and sauté 12 minutes, or until tender and golden. Add pesto, and sauté 2 minutes, or until sauce begins to stick to bottom of pan and turns golden brown. Add broth, and simmer 2 minutes, or until liquid is reduced by half, scraping sauce from bottom of pan. 5. Add kale and pasta to mushroom mixture, and toss to coat. Stir in reserved pasta cooking water to moisten, if desired. Add Parmesan, if using, and season to taste with black pepper. PER 2-CUP SERVING: 391 CAL; 13 G PROT; 13 G TOTAL FAT (2 G SAT FAT); 59 G CARB; 0 MG CHOL; 62 MG SOD; 6 G FIBER; 6 G SUGARS

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WorldMags.net 30 minutes Bow Ties with Broccoli Pesto SERVES 9

Here’s another spring-fresh take on pesto: broccoli, fresh mint, parsley, and toasted hazelnuts. 6 Tbs. hazelnuts, plus more for garnish, optional 2 cups broccoli ﬂorets 12 oz. farfalle pasta 1½ cups loosely packed parsley leaves ¼ cup plus 2 Tbs. olive oil, plus more for drizzling, optional ½ cup mint leaves 4 tsp. lemon juice

1½ tsp. grated lemon zest 1½ tsp. capers, rinsed and drained, optional 5 large garlic cloves, peeled

1. Put large pot of salted water on to boil. 2. Meanwhile, toast hazelnuts in skillet 3 to 5 minutes, or until golden, shaking skillet often. Cool, coarsely chop, and set aside. 3. Add broccoli to boiling water, and cook 2 to 3 minutes, or until tender. Remove broccoli with slotted spoon. 4. Transfer farfalle to broccoli

cooking water, and cook according to package directions. 5. Pulse hazelnuts, broccoli, parsley, oil, mint, lemon juice and zest, capers (if using), and garlic in food processor until smooth. Season with salt and pepper, if desired. 6. Drain farfalle well when al dente, reserving 1/4 cup cooking water. Toss farfalle with pesto and reserved cooking water. Garnish with toasted hazelnuts (if using), and drizzle with olive oil (if using). PER 1-CUP SERVING: 261 CAL; 7 G PROT; 13 G TOTAL FAT (2 G SAT FAT); 32 G CARB; 0 MG CHOL; 14 MG SOD; 3 G FIBER; 2 G SUGARS

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WorldMags.net 15 minutes Linguine in Lemon Cream Sauce SERVES 4

With just ﬁve ingredients, this dish is quick and easy to shop for and to make. The classic Italian version calls for heavy cream. Here, light cream cheese results in an equally rich taste. 8 ½ 2 1 ½

oz. dry linguine cup light cream cheese Tbs. olive oil lemon, juiced, and 1 Tbs. zest grated cup chopped parsley

1. Cook linguine according to package directions in pot of boiling salted water. 2. Warm cream cheese, oil, and 2 Tbs. lemon juice in large saucepan over low heat. 3. Drain pasta, reserving 1/2 cup cooking water. Stir reserved cooking water into cream cheese mixture. Add pasta, lemon zest, and parsley; toss to coat. Season with salt and pepper, if desired. PER 1-CUP SERVING: 343 CAL; 11 G PROT; 14 G TOTAL FAT (5 G SAT FAT); 45 G CARB; 21 MG CHOL; 294 MG SOD; 2 G FIBER; 4 G SUGARS

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WILD RICE WITH CRANBERRIES AND MINT, p. 71

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CHAPTER

grains LIVING UP TO THEIR STAFF-OF-LIFE STATUS, fiber-rich whole grains make up the lion’s share of a healthful diet. These nutritional powerhouses anchor every meal, from a creamy bowl of morning oatmeal, to the crusty flanks of a midday sandwich, to an evening main course built upon a steaming mound of wild rice. Grains are such an integral part of vegetarian cuisine that you will find them in many recipes throughout this issue. However, the three in this chapter pay them special homage: a hearty tabbouleh ragoût, a nutty ginger-spiked quinoa salad, and a sweet, minty take on wild rice. WorldMags.net

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WorldMags.net TABBOULEH-LENTIL RAGOÛT, p. 71

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WorldMags.net 30 minutes Tabbouleh-Lentil Ragoût SERVES 6

Available in most natural food stores, coarse bulgur usually takes 20 minutes to cook. For this recipe, a pressure cooker cuts that time in half. Since the acid in the lemon juice quickly dulls parsley’s bright color, you might want to add lemon juice to individual portions just before serving. 2 2 6 1½ ¹⁄₃ ¼ 1–2 3 1½ 1¼ 1

1–3

Tbs. olive oil, divided cups coarsely chopped onions cups low-sodium vegetable broth cups brown lentils cup coarse bulgur tsp. red pepper flakes, optional cloves garlic, pushed through a press cups seeded, finely diced plum tomatoes (fresh or canned, drained) Tbs. finely chopped fresh mint or 1½ tsp. dried mint, plus more to taste tsp. salt or to taste cup loosely packed minced fresh flat-leaf parsley, plus more to taste (2 large bunches) Tbs. fresh lemon juice

perform under pressure Whole grains usually don’t qualify as quick-cooking: most require 35 to 45 minutes of steaming to become tender. For convenience, you can buy precooked whole grains, or cook up large batches to freeze in handy portions for quick meals. But another way to hurry these long-cooking ingredients to the table is with a pressure cooker. Grains cooked in a pressure cooker are done in one-half to one-third the time of conventional methods, use less energy, and keep the kitchen cool. Modern pressure cookers are safe and easy to use. A 6-quart size is a good choice for most home cooks. Designs vary, so always read your manual, and follow its instructions carefully.

1. Heat 1 Tbs. oil in pressure cooker over medium-high heat. Cook onions, stirring frequently, for 2 minutes. Add broth, and stir well to scrape up any browned bits sticking to bottom of cooker. Add lentils, bulgur, and red pepper ﬂakes (if using). 2. Lock lid in place, and bring pressure cooker to high pressure over high heat. Reduce heat just enough to maintain high pressure, and cook 10 minutes. Quick-release pressure. Remove lid, tilting it away from you to allow any excess steam to escape.

3. Stir in garlic, tomatoes, remaining 1 Tbs. oil, mint, and salt. Simmer about 2 minutes. Blend in parsley and lemon juice. Taste; add more mint, parsley, and lemon juice, if desired; and serve. PER SERVING: 287 CAL; 15 G PROT; 6 G TOTAL FAT (<1 G SAT FAT); 47 G CARB; 0 MG CHOL; 642 MG SOD; 16 G FIBER; 9 G SUGARS

10 minutes Wild Rice with Cranberries and Mint SERVES 4

Buying precooked wild rice saves you the 50-minute cooking time. ¼ 2 1 1 2 1 ¼ ¼ ¼ 1

cup olive oil Tbs. orange juice Tbs. grated orange zest Tbs. pure maple syrup tsp. Dijon mustard 10.5-oz. pkg. precooked wild rice cup pine nuts (2 oz.) cup dried cranberries (1 oz.) cup fresh mint, ﬁnely chopped green onion, white and green parts thinly sliced (2 Tbs.)

1. Whisk together oil, orange juice, orange zest, maple syrup, and mustard in large bowl. 2. Add rice, pine nuts, cranberries, mint, and green onion, and toss to coat. Season with salt and pepper. PER SERVING: 331 CAL; 5 G PROT; 19 G TOTAL FAT (3 G SAT FAT); 35 G CARB; 0 MG CHOL; 359 MG SOD; 3 G FIBER; 9 G SUGARS

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WorldMags.net 25 minutes Gingery Quinoa Salad SERVES 6

Cooking quinoa in vegetable juice is a speedy way to infuse it with gorgeous color, subtle ﬂavor, and a concentrated boost of vitamin C and beta-carotene. 2 ½ 2 1 1½ ¹⁄₃

tsp. vegetable oil cup chopped onion Tbs. minced fresh ginger cup quinoa cups beet-carrot or carrot juice cup chopped almonds (1½ oz.)

1 cup frozen peas 1 medium apple, diced ¹⁄₃ cup unsweetened shredded coconut

1. Heat oil in saucepan; sauté onion 2 to 3 minutes, or until translucent, stirring occasionally. 2. Stir in ginger, quinoa, and juice, and season with salt and pepper, if desired. Bring to a boil. Cover, reduce heat to medium-low, and simmer 15 to 20 minutes, or until all liquid is absorbed. 3. Meanwhile, toast almonds in

separate pan over medium heat 3 to 5 minutes, or until fragrant and beginning to brown, stirring often. Cool. 4. Remove quinoa mixture from heat, and scatter peas on top. Cover, and let stand 5 minutes, until peas are warmed through. 5. Stir apple, coconut, and almonds into salad. Serve warm or at room temperature. PER 1-CUP SERVING: 295 CAL; 9 G PROT; 11 G TOTAL FAT (3 G SAT FAT); 40 G CARB; 0 MG CHOL; 98 MG SOD; 6 G FIBER; 7 G SUGARS

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WILD RICE RISSOLES, p. 78

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CHAPTER

patties WHATEVER NAME IT GOES BY—burger, fritter, pancake, croquette, rissole—the patty is one of the original and probably the most prevalent means to meals in minutes. These rounded cakes of chopped, grated, minced, or ground ingredients cook up fast, crispy, and delicious, and can be served between slices of bread or stand alone to face a fork and knife. On the pages that follow, the humble patty gets brightened with color, infused with ﬂavor, and enhanced with a spark of gourmet ﬂair—all within the span of 20 to 30 minutes. WorldMags.net

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WorldMags.net 30 minutes Jewel-Tone Pancakes with Creamy Yogurt-Dill Sauce SERVES 4

Beautiful beet pancakes topped with dilled yogurt sauce make a great light entrée or can be served as appetizers. The batter will look loose at ﬁrst, but after a few minutes the pancakes will be sturdy enough to ﬂip. YOGURT-DILL SAUCE

12 4 4 2 ½ ½

oz. plain nonfat Greek yogurt Tbs. chopped fresh dill Tbs. lemon juice small cloves garlic, chopped tsp. salt tsp. freshly ground black pepper

PANCAKES

6 medium beets (1 lb.), trimmed and scrubbed 4 medium carrots (12 oz.) 4 cloves garlic, minced (4 tsp.) ½ tsp. salt 2 large eggs plus 4 large egg whites, beaten

1. To make Yogurt-Dill Sauce: Whisk together yogurt, dill, lemon juice, garlic, salt, and pepper in small bowl. (Sauce can be made ahead and refrigerated up to 3 days.) 2. To make Pancakes: Preheat oven to 250°F. Coat baking sheet with cooking spray, and set aside. Shred beets and carrots in food processor ﬁtted with grating blade, or grate with box grater. Place beet-carrot mixture in large bowl, and toss

with garlic and salt. Add eggs and egg whites, and mix well. 3. Lightly spray large nonstick skillet with cooking spray, and heat over medium-high heat. Drop 1/4 cup beet mixture into skillet, and ﬂatten slightly to form 3-inch-diameter pancake. Repeat, forming 3 other Pancakes in pan. Cook 4 minutes, or until undersides are golden brown. Flip Pancakes, and cook 3 minutes more. Respray pan, and repeat process with remaining batter, keeping prepared Pancakes warm in oven. Drizzle with Yogurt-Dill Sauce, and serve immediately. PER SERVING (4 PANCAKES AND ½ CUP SAUCE): 176 CAL; 16 G PROT; 4 G TOTAL FAT (4 G SAT FAT); 24 G CARB; 108 MG CHOL; 684 MG SOD; 2 G FIBER; 16 G SUGARS

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CHICKPEA CROQUETTES WITH GREEK SALAD TOPPING, p. 78

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punctual patties

25 minutes Wild Rice Rissoles

The smaller and thinner a patty is, the faster it will cook. Crunch time calls for multiple small, thin patties instead of one large one. To ensure patties are done at the same time, size them consistently: for patties made from a loose batter, use an ice cream scooper to drop equal portions into the hot skillet; for denser blends, a patty mold or press may speed and perfect the forming process. Introduce patties to the skillet after the oil is hot for faster cooking and a satisfyingly crispy exterior. Don’t rush to flip patties or move them around in the pan. Leave them alone long enough to develop a delicious golden crust, then repeat on the flip side.

SERVES 6

Rissole comes from the French rissoler, meaning “to brown.” Precooked rice makes these rissoles fast and easy. Shopping tip: most supermarkets stock a fresh herb mix that contains just enough rosemary, sage, and thyme for this recipe. 1 1 ½ ½ ½ ¼ 2 2 1 1 3 1 ¾

cup cooked wild rice cup cooked brown or basmati rice small red onion, ﬁnely chopped (½ cup) cup dried cranberries 6-oz. jar marinated artichoke hearts, drained and coarsely chopped (½ cup) cup chopped toasted pecans Tbs. olive oil, plus more for cooking patties Tbs. chopped fresh sage tsp. fresh thyme leaves tsp. chopped fresh rosemary large eggs, lightly beaten cup saltine or rice cracker crumbs cup chunky cranberry sauce

1. Stir together wild rice, brown rice, onion, cranberries, artichoke hearts, pecans, oil, and herbs in large bowl. Fold in eggs, then cracker crumbs. Season with salt and pepper, if desired. Shape mixture into 12 1/4-cup patties. (Rissoles can be prepared in advance up to this point and chilled up to 24 hours.)

WILD RICE RISSOLES

2. Heat 1 tsp. oil in nonstick skillet over medium heat. Cook patties 3 to 4 minutes on each side, or until browned and crispy. Serve each patty topped with 1 Tbs. cranberry sauce. PER SERVING (2 RISSOLES WITH SAUCE): 336 CAL;

2 2 1 ½

CROQUETTES

7 G PROT; 15 G TOTAL FAT (2 G SAT FAT); 47 G CARB;

1 2 1 ½ 1 4 ½ ¼ 2 1 2

106 MG CHOL; 210 MG SOD; 4 G FIBER; 17 G SUGARS

20 minutes Chickpea Croquettes with Greek Salad Topping SERVES 4

Whole chickpeas give these sautéed croquettes a hearty texture and bring a protein-rich meal to the table in a hurry. TOPPING

1 cucumber, quartered and sliced (1 cup) 1 cup cherry tomatoes, quartered

green onions, chopped Tbs. lemon juice Tbs. olive oil cup crumbled low-fat feta cheese, optional cup chickpea ﬂour tsp. ground cumin tsp. chili powder tsp. salt 15-oz. can chickpeas, rinsed and drained green onions, chopped (½ cup) cup diced red bell pepper cup chopped fresh parsley Tbs. lemon juice Tbs. olive oil cloves garlic, minced (2 tsp.)

1. To make Topping: Toss together cucumber, tomatoes, green onions, lemon juice, and oil in bowl. Fold in feta, if using. Season with salt and pepper, if desired, and set aside. 2. To make Croquettes: Whisk together chickpea ﬂour, cumin, chili powder, and salt in bowl. Whisk in 3/4 cup hot water. Stir in remaining ingredients, and season with salt and pepper, if desired. 3. Coat nonstick skillet with cooking spray; heat over medium heat. Scoop 4 1 /4-cup dollops of chickpea mixture into skillet, and reduce heat to medium-low. Cook 3 to 4 minutes, or until golden. 4. Flip with spatula, and cook 3 to 4 minutes more. Repeat with remaining chickpea mixture. Serve with Topping. PER SERVING (2 CROQUETTES WITH TOPPING): 314 CAL; 12 G PROT; 11 G TOTAL FAT (1 G SAT FAT); 45 G CARB; 0 MG CHOL; 524 MG SOD; 9 G FIBER; 6 G SUGARS

78 | quick & healthy | vegetariantimes.com

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WorldMags.net 28 minutes Curried Sweet Potato Fritters SERVES 6

These Indian-inspired fritters also make quick and delicious hors d’oeuvres—simply use scant 1-Tbs. dollops of the fritter mixture when cooking, and skip the bed of spinach. 3 ½ 2 1 1

large eggs cup ﬁne yellow cornmeal Tbs. curry powder tsp. grated fresh ginger large sweet potato, peeled and grated (4 cups) ½ cup ﬁnely diced onion ½ cup frozen green peas, thawed 2 Tbs. poppy seeds, plus more for sprinkling, optional

12 cups baby spinach ¼ cup lemon juice ¼ cup mango chutney

1. Whisk together eggs, cornmeal, curry powder, and ginger in large bowl. Stir in sweet potato, onion, peas, and poppy seeds, if using. Season with salt and pepper, if desired. 2. Heat large skillet coated with cooking spray over medium heat. Scoop sweet potato mixture onto hot skillet in 1/4-cup dollops, and reduce heat to medium-low. Cook 4 to 5 minutes, or until golden brown. Flip, and cook 4 to 5 minutes more, or until golden brown on second side.

Transfer to plate, and keep warm. Repeat with remaining sweet potato mixture until you have 12 fritters. 3. Meanwhile, heat large pot over medium-high heat. Add spinach in batches, and cook 2 to 3 minutes, or until wilted, but still bright green. Season with salt and pepper, if desired. 4. To serve: Divide spinach among 6 plates, drizzle with lemon juice, and top each serving with 2 Fritters. Garnish each plate with 1 tsp. mango chutney; sprinkle with poppy seeds (if using). PER SERVING (2 FRITTERS AND ¾ CUP SPINACH): 197 CAL; 7 G PROT; 4 G TOTAL FAT (1 G SAT FAT); 37 G CARB; 106 MG CHOL; 437 MG SOD; 4 G FIBER; 14 G SUGARS

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STIR-FRIED SHIITAKE MUSHROOMS WITH TOFU AND BOK CHOY, p. 84

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CHAPTER

stir-fries EASY, HEALTHFUL, AND BURSTING with Asian-inspired ďŹ&#x201A;avors,

stir-frying can render a complex one-dish meal in just a few minutes. Exposed only brieďŹ&#x201A;y to the intense heat, vegetables are done when tender-crisp, and sauce thickens with a few twists of a spoon. The three dishes in this chapter showcase the speed of this ancient Chinese technique, along with traditional ingredients that lend excitement: a splash of rice vinegar for tang, some hoisin sauce for sweetness, a few spoonfuls of chile sauce for heat, and a couple of handfuls of shiitake mushrooms for umami. WorldMags.net

vegetariantimes.com | quick & healthy |

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HOISIN-GLAZED TEMPEH WITH GREEN BEANS AND CASHEWS, p. 84

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RICE NOODLE BOWL WITH BROCCOLI AND BELL PEPPER, p. 84

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go for a wok

25 minutes Stir-Fried Shiitake Mushrooms with Tofu and Bok Choy

When stir-frying, don’t expect to chop as you cook; this fast-paced technique won’t leave time once you begin. For best results, cut ingredients into small pieces, and have everything ready to drop into the wok before turning on the heat. A wok’s bowl shape provides a small area at the bottom where some food can be exposed to intense heat while partially cooked items are pushed up the sides to cook at a slower rate. Heat and season the oil first, and add ingredients in order, from slowest to fastest cooking, pushing each one up the sides to make room for the next. (Raw broccoli, for example, goes into the wok before bean sprouts, which require only a moment to warm.) Pour liquids, such as soy sauce, down the sides, to avoid sharply reducing the temperature of the wok. Last, stir in a thickener, such as a cornstarch-and-water mixture, for a smooth, full-bodied sauce.

SERVES 4

One of many efﬁciencies of stir-frying, a mixture of cornstarch and water quickly creates a rich, lump-free sauce. 1 2 2 2 2 1 3 1

tsp. cornstarch Tbs. low-sodium soy sauce tsp. minced fresh ginger tsp. Thai chile sauce, such as sriracha cloves garlic, minced (2 tsp.) tsp. sesame oil Tbs. canola oil, divided 14-oz. pkg. extra-ﬁrm tofu, drained and cut into bite-sized cubes 1 lb. bok choy, cut into 1½-inch pieces 2 cups sliced fresh shiitake mushrooms

1. Whisk together cornstarch and 1 tsp. water in bowl. Whisk in soy sauce, ginger, chile sauce, garlic, and sesame oil. 2. Heat 1 Tbs. canola oil in wok or large skillet over medium-high heat. Stir-fry tofu 7 minutes, or until golden brown; transfer to plate. Add 1 Tbs. oil to pan. Stir-fry bok choy 4 minutes; transfer to plate. 3. Add remaining 1 Tbs. oil to pan. Stir-fry mushrooms 2 minutes, or until tender. Return tofu and bok choy to pan. Stir in soy sauce mixture, and stir-fry 1 minute, or until hot. PER 1-CUP SERVING: 267 CAL; 13 G PROT; 17 G TOTAL FAT (2 G SAT FAT); 18 G CARB; 0 MG CHOL; 396 MG SOD; 5 G FIBER; 5 G SUGARS

15 minutes Hoisin-Glazed Tempeh with Green Beans and Cashews

1 1 1½ 4 1

tsp. cornstarch Tbs. vegetable oil Tbs. minced fresh ginger cloves garlic, minced (4 tsp.) 8-oz. pkg. tempeh, cut into ½-inch cubes 1 12-oz. pkg. frozen whole baby green beans ⁄¹ ₃ cup roasted, unsalted cashews

1. Whisk together hoisin sauce, 2 tsp. rice vinegar, soy sauce, cornstarch, and 1 /2 cup water in small bowl. Set aside. 2. Heat wok or skillet over medium heat. Add oil, then ginger and garlic. Stir-fry 1 to 2 minutes, or until garlic is pale gold. 3. Add tempeh and hoisin sauce mixture to pan. Stir to coat tempeh. Cover, reduce heat to medium-low, and simmer 2 minutes, or until sauce begins to thicken. 4. Stir in green beans. Cover, and simmer 4 to 5 minutes, or until beans are hot, stirring occasionally. Stir in remaining 1/2 tsp. rice vinegar. Serve topped with cashews.

8 1 4 2 2 ¼

tsp. low-sodium soy sauce tsp. rice vinegar tsp. sugar tsp. chile sauce, or to taste oz. dried rice noodles (3 cups), broken into 1-inch pieces tsp. canola oil cup ﬁnely chopped onion cloves garlic, minced (4 tsp.) cups thinly sliced red bell pepper cups broccoli ﬂorets cup chopped roasted peanuts, optional

Rice Noodle Bowl with Broccoli and Bell Pepper SERVES 4

PER 1½-CUP SERVING: 311 CAL; 3 G PROT; 10 G TOTAL

Rice noodles rehydrate quickly in hot water, speeding this meal to completion.

3 G FIBER; 9 G SUGARS

PER ¾-CUP SERVING: 259 CAL; 14 G PROT; 15 G TOTAL FAT (3 G SAT FAT); 3 G CARB; <1 MG CHOL; 227 MG SOD;

Prepared hoisin sauce, a Chinese dipping sauce made from fermented soybeans, garlic, chiles, and spices, makes quick work of this ﬂavorful stir-fry. Serve the dish with brown rice or soba noodles.

3 G FIBER; 4 G SUGARS

84 | quick & healthy | vegetariantimes.com

8 4 4 4 6

1. Bring 8 cups salted water to a boil in large pot. 2. Meanwhile, whisk together soy sauce, rice vinegar, sugar, chile sauce, and 1 cup water in small bowl. Set aside. 3. When water boils, add broken noodles. Remove from heat, and let stand 5 to 7 minutes, or until noodles are rehydrated. Drain, and discard water. 4. Heat oil in wok or skillet over medium-high heat. Add onion and garlic, and stir-fry 1 minute. Add bell pepper and broccoli, and cook 1 minute more. Pour soy sauce mixture down sides of wok, bring to a boil, and cook 1 minute more, or until bell pepper and broccoli are tender. Stir in noodles. Serve sprinkled with roasted peanuts, if using.

SERVES 4

4 tsp. hoisin sauce 2½ tsp. rice vinegar, divided 1 Tbs. low-sodium soy sauce or tamari

Peanuts enrich the dish with protein for long-lasting satiety.

30 minutes

FAT (1 G SAT FAT); 55 G CARB; 0 MG CHOL; 473 MG SOD;

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DARK CHOCOLATE AND BANANA PANINI, p. 92

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CHAPTER

desserts A SUCCESSFUL DESSERT is a potent, supremely indulgent sign-off to a meal. Fortunately, achieving that impact can be surprisingly simple: a sweet blend of a few delicious flavors in an inviting presentation will do the trick. The five examples in this chapter marry exotic mango, coconut, and ginger; rich chocolate, banana, and honey; spicy cinnamon, vanilla, and cocoa; fruity raspberry, almond, and orange; and comforting oatmeal, peanut butter, and chocolate. Each can be enticingly assembled with just 5 to 15 minutes of hands-on attention. WorldMags.net

vegetariantimes.com | quick & healthy |

WorldMags.net COCONUT-MANGO SUNDAES, p. 92

With fresh fruit and a little ingenuity, a healthful, delicious dessert is moments away.

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WorldMags.net 30 minutes Peanut Butter Oatmeal Cookies MAKES 26 COOKIES

It takes less than 10 minutes to whip up the dough for these cookies and dollop it onto baking sheets. The rest is oven and cooling time. 1½ ½ ½ ½ 1 ¼ ¼ ¼ 1 1 1

cups unbleached ﬂour cup rolled or old-fashioned oats tsp. baking soda tsp. salt cup light brown sugar cup nonhydrogenated vegetable shortening cup canola oil cup creamy peanut butter Tbs. egg replacer powder tsp. vanilla extract cup vegan chocolate chips

1. Preheat oven to 375°F. Combine ﬂour, oats, baking soda, and salt in medium bowl. Beat brown sugar,

shortening, and oil in separate bowl with electric mixer until smooth and fluffy; add peanut butter, and beat until well combined. Stir together 5 Tbs. water and egg replacer powder in measuring cup. Beat egg replacer mixture and vanilla into brown sugar mixture until smooth. 2. Beat flour mixture into wet mixture, then add chocolate chips, and mix until combined. Scoop 1-Tbs. dollops of dough 3 inches apart on ungreased baking sheet. Flatten dough balls to 1/2-inch thickness with fingers. 3. Bake 12 minutes, or until cookies are golden brown and dr y on top. Cool on baking sheet 5 minutes, then transfer to wire rack. PER COOKIE: 148 CAL; 2 G PROT; 7 G TOTAL FAT (2 G SAT FAT); 15 G CARB; 0 MG CHOL; 97 MG SOD; 1 G FIBER; 12 G SUGARS

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WorldMags.net 25 minutes Light and Fast Raspberry Fool SERVES 4

Hands-on prep time for this dessert is only 15 minutes. The raspberry sauce chills for the remaining 10 minutes. 1 10-oz. bag frozen red raspberries, reserving some berries for garnish Âź cup sugar 2 cups plain Greek-style nonfat yogurt 3 Tbs. honey Â˝ tsp. almond extract 2 Tbs. grated orange zest 2 Tbs. sliced almonds 4 sprigs fresh mint, optional

1. Bring raspberries and sugar to a boil in saucepan. Simmer 10 minutes. Transfer to bowl, and chill 10 minutes. 2. Whisk together yogurt, honey, almond extract, and zest in bowl. Fold 11/2 cups berry sauce into yogurt mixture, to create marbled effect. Divide among bowls; garnish with almonds, reserved berries, leftover sauce, and mint (if using). PER 1-CUP SERVING: 207 CAL; 11 G PROT; 1 G TOTAL FAT (<1 G SAT FAT); 40 G CARB; 0 MG CHOL; 43 MG SOD; 4 G FIBER; 33 G SUGARS

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WorldMags.net IN-A-PINCH PROFITEROLES, p. 92

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vegetariantimes.com | quick & healthy |

WorldMags.net

sweet essentials When stocking your kitchen, don’t forget wholesome dessert fixings: Stow a smattering of fresh choices in your refrigerator fruit drawer and/or dried fruits in the pantry. Stash sorbet or ice cream in the freezer and dark chocolate in the back to discourage unfettered nibbling. Squirrel away an assortment of nuts in the refrigerator (to keep the oils in them from becoming rancid). Refrigerated doughs and prepared crusts are also dessert-friendly buys. When the time comes, create simple, inventive combinations with the ingredients you have on hand: Fill a crust. Stack layers on a plate or in a glass. Options are endless and the rewards sweet.

5 minutes Coconut-Mango Sundaes SERVES 4

A sprinkling of crystallized ginger and fresh mint cranks up ﬂavor and lends an air of elegance to this easy tropical dessert.

chocolate and 1 tsp. honey. Top with remaining bread slices. 2. Preheat panini maker, and coat with butter-ﬂavored cooking spray. Press, and cook panini 3 to 4 minutes. Cool 5 minutes before serving. PER PANINO: 318 CAL; 7 G PROT; 11 G TOTAL FAT (6 G SAT FAT); 55 G CARB; 0 MG CHOL; 91 MG SOD;

1 1 2 2

pint coconut sorbet mango, chopped Tbs. thinly sliced crystallized ginger Tbs. chopped fresh mint

7 G FIBER; 26 G SUGARS

15 minutes In-a-Pinch Proﬁteroles

Divide sorbet among 4 bowls. Top with chopped mango, ginger, and mint. PER SERVING: 203 CAL; 3 G TOTAL FAT (3 G SAT FAT); 46 G CARB; 5 MG CHOL; 14 MG SOD; 1 G FIBER;

SERVES 6

Store-bought ice cream gets glamorous when you give it shape, dress it in graham cracker crumbs, and drizzle it with a

quick, warm chocolate sauce. Any type of ice cream or cookie can be substituted. PROFITEROLES

1 pint vanilla soy ice cream 1 cup crushed cinnamon graham crackers (15 crackers) CHOCOLATE SAUCE

½ cup sugar ½ cup unsweetened cocoa powder 2 Tbs. soy margarine

1. To make Proﬁteroles: Scoop ice cream into 12 small balls with large cookie scoop. Roll in graham cracker crumbs, and store in airtight plastic container in freezer until ready to serve. 2. To make Chocolate Sauce: Whisk together sugar, cocoa powder, and 1 cup water in small saucepan. Bring mixture to a boil over medium heat, and cook 3 minutes, whisking often. Stir in margarine; cook 3 minutes more. 3. To serve: Place 2 Proﬁteroles on each plate. Drizzle with warm Chocolate Sauce. (Leftover Chocolate Sauce will keep up to 2 weeks in an airtight container in the fridge.) PER SERVING: 300 CAL; 4 G PROT; 13 G TOTAL FAT (4 G SAT FAT); 45 G CARB; 0 MG CHOL; 266 MG SOD; 3 G FIBER; 31 G SUGARS

30 G SUGARS

15 minutes Dark Chocolate and Banana Panini M A K E S 4 PA N I N I

The sandwich nature of these treats makes them a snap to create, and the gooey results aren’t as sinful as they taste. If you don’t have a panini maker, cook the sandwiches in a skillet, using a second heavy pan to ﬂatten them. 2 large bananas, sliced 1⁄8 -inch thick 8 slices sprouted wheat or sourdough bread 4 oz. dark bittersweet chocolate, chopped 4 tsp. honey

1. Arrange banana slices on 4 pieces of bread, then sprinkle each with 3 Tbs.

92 | quick & healthy | vegetariantimes.com

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recipe index

APPETIZERS

Q Q Q Q Q Q

Q Q Q Q Q Q Q Q Q Q Q Q

Q Q Q Q Q Q Q Q Q Q Q Q Q Q

Bruschetta with White Bean Paste, Tomato Chutney, and Balsamic Glaze, p. 8 Cumin and Bean Sprout Quesadillas, p. 7 Feta-Stuﬀed Peppadews, p. 10 Pita Quesadillas with Cilantro Hummus, p. 12 Quinoa-Avocado Verrines, p. 8 Warm Avocado Halves with Pink Grapefruit and Endive, p. 8

SALADS Chickpea, Artichoke Heart, and Tomato Salad with Arugula, p. 18 German-Style Warm Potato Salad, p. 18 Southwestern Salad with Avocado-Lime Dressing, p. 18 Szechuan Black-Eyed Pea Salad, p. 20

SOUPS Q Q Q Q Q Q Q Q Q Q Q Q

Broccoli and Cheese Soup, p. 26 Butternut Bisque with Cauliﬂower, p. 24 Spinach-Zucchini Soup, p. 24

STEWS

Q Q Q Q Q Q Q Q Q Q

Q Q Q Q

Q Q Q Q Q Q

Q Q Q Q

Q Q Q Q Q Q Q Q Q Q Q Q Q Q Q Q Q Q Q

Q Q Q Q Q Q

Butternut Squash and Chickpea Stew with Couscous, p. 32 Double Coriander Eggplant Tagine, p. 35 Mock Chicken Divan Pot Pie, p. 35 Moroccan Lentil Stew with Raisins, p. 36 Vegetables Korma, p. 34

SANDWICHES Q Q Q Q Q Q Q

Baguette with Roasted Red Pepper Spread, p. 45 Carolina-Style Barbecue Sandwiches, p. 45 Crunchy Croque Provençal, p. 45 Edamame Pâté Sandwiches, p. 43 Spanish Roasted Vegetable Sandwiches, p. 46 Taleggio Tartines with Grape, Watercress, and Red Onion Salad, p. 44 Veggie Club Sandwiches, p. 41

TACOS & WRAPS American Veggie BBQ Tacos, p. 53 Black Bean and Toasted Corn Soft Tacos, p. 51 Clayudas, p. 54 Grilled Vegetable Wraps, p. 56 Jamaican Curried Tempeh Tacos, p. 52 Smoky Black Bean Tostadas with Garlicky Greens, p. 50

NOODLES Q Q Q Q Q Q Q

Q Q Q Q Q

Bow Ties with Broccoli Pesto, p. 65 Casareccia with Zucchini and Fresh Basil, p. 64 Fettuccine with Three-Herb Pesto, Black Kale, and Oyster Mushrooms, p. 64 Fusilli Bucati Lunghi with Roasted Red Pepper Sauce, p. 64 Linguine in Lemon Cream Sauce, p. 66 Soba Noodle Salad with Ginger-Peanut Dressing, p. 63 Whole-Wheat Spaghetti with Sautéed Leeks, White Beans, and Walnuts, p. 61

GRAINS Q Q Q Q Q Q Q Q Q Q Q Q Q Q

Gingery Quinoa Salad, p. 72 Tabbouleh-Lentil Ragoût, p. 71 Wild Rice with Cranberries and Mint, p. 71

PATTIES

Q Q Q Q Q Q Q Q Q Q Q Q

Chickpea Croquettes with Greek Salad Topping, p. 78 Curried Sweet Potato Fritters, p. 79 Jewel-Tone Pancakes with Creamy Yogurt-Dill Sauce, p. 76 Wild Rice Rissoles, p. 78

STIR-FRIES Q Q Q Q Q Q

Vegan and/or gluten-free recipes are tagged with and respectively. Look for these symbols with the nutritional information at the end of each recipe.

96 | quick & healthy | vegetariantimes.com

Q Q Q Q Q Q

Hoisin-Glazed Tempeh with Green Beans and Cashews, p. 84 Rice Noodle Bowl with Broccoli and Bell Pepper, p. 84 Stir-Fried Shiitake Mushrooms with Tofu and Bok Choy, p. 84

DESSERTS

Q Q Q Q Q Q Q Q Q Q Q Q Q Q

Coconut-Mango Sundaes, p. 92 Dark Chocolate and Banana Panini, p. 92 In-a-Pinch Proﬁteroles, p. 92 Light and Fast Raspberry Fool, p. 90 Peanut Butter Oatmeal Cookies, p. 89

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SOUPS

Bragg Nutritional Yeast Seasoning

BRAGG

Taste You Love Nutrition You Need Named BEST by Bon Appétit & Whole Foods Magazines

TO POTCA IPES RE

GIVES TWO 8oz. SERVINGS

Shaker Top

Spray Top Shaker Top

Patricia Bragg, ND, PhD. Pioneer Health Crusader Health Educator, Author

Shaker Top

P Paul aul C. Bragg, g ND ND,, P PhD PhD. hD. hD Y You u ar are e what wh you E Eat, at, at t Drink, Originator Health Stores Breathe, Think, Say & Do. Life Extension Specialist

– Patricia Bragg

Health Crusader

(800) l l6-1990 Visit

bragg.com

WorldMags.net

B r a g g P ro d u c t s Ava i l a b l e H e a l t h D e p t s . & S t o re s N a t i o n w i d e

AFTER two hu n dred WorldMags.net years,THERE WAS ON LY ONE WAY TO I MPROVE OU R REC I PE.

Our brewmaster, Masayoshi, slashed the sodium – but kept the great taste. San-J Tamari Gluten Free Soy Sauces have always been the premium choice for professional and home chefs alike. Gluten Free Tamari is an exquisite expression of our brewmaster’s art, made from 100% soybeans with no wheat. Only San-J could cut the sodium in half and still have rich, reﬁned ﬂavor to spare!

Authentic TAste. NAturAlly Gluten-Free NOW WI TH 50% LESS sodi um.

WorldMags.net