CHAPTER 9 Vegetarian

You can use this chili in so many ways: from the topping for Taco Salad (see Chapter 3), to filled stuffed baked potatoes, and as the base for enchiladas and burritos.

INGREDIENTS | SERVES 4–6

2 (15-ounce) cans spicy chili beans, undrained

1 (14-ounce) can diced tomatoes with green chilies, undrained

1 (12-ounce) jar tomato salsa

1 tablespoon chili powder

1 green bell pepper, chopped

1 cup water

Canned Tomatoes

There are several different types of flavored tomatoes in the market. Fire-roasted tomatoes are broiled or roasted until the skins blacken; then they are chopped or diced. Tomatoes can be packed with garlic, or with green chilies; there are Mexican-seasoned tomatoes and Italian-seasoned tomatoes. Stock up on several kinds to add kick to your recipes.

In a heavy saucepan, combine all ingredients. Bring to a boil; then reduce heat and simmer for 15–20 minutes, stirring occasionally, until peppers are crisp and tender and mixture is heated and blended. Serve immediately, topped with sour cream, grated cheese, and chopped green onions, if desired.

Pesto Pasta

This simple recipe is bursting with the flavors of summer. You must only make it when tomatoes are ripe, sweet, and tender.

INGREDIENTS | SERVES 4

1 pound linguine

2 tomatoes, seeded and chopped

1 (10-ounce) container basil pesto

¹⁄₂ cup toasted pine nuts

¹⁄₂ cup grated Parmesan cheese

Bring large pot of water to a boil and cook linguine according to package directions.
Meanwhile, in serving bowl, place tomatoes and pesto. When linguine is cooked al dente, drain well and add to serving bowl. Toss gently to coat pasta with sauce. Sprinkle with pine nuts and cheese and serve.

Tomatoes and Pierogies

You can use canned whole tomatoes in this recipe if the fresh ones are not in top condition. Drain well and cut the tomatoes in half; add when directed in recipe.

INGREDIENTS | SERVES 4

1 cup vegetable broth

¹⁄₂ teaspoon dried thyme leaves

1 (16-ounce) package frozen pierogies

2 cups frozen baby peas

3 tomatoes, cut into wedges

Pierogies

Pierogies are large pasta half-rounds that are stuffed with mashed potatoes and seasonings, usually onion and cheese. They are a Polish or Hungarian specialty that is sold individually frozen. They cook in only a few minutes and can be dressed with any pasta sauce.

In heavy saucepan, combine vegetable broth and thyme. Bring to a boil over high heat. Add pierogies, bring to a simmer, lower heat to medium, and cover. Simmer for 5–7 minutes, until pierogies are almost hot.
Add baby peas and tomatoes, cover, bring to a simmer, and cook for 3–5 minutes longer, or until pierogies are heated through and vegetables are hot. Serve immediately.

Veggie Burritos

Burritos are made from flour tortillas rolled around a spicy seasoned filling. Serve plain, or place in a baking pan, cover with enchilada sauce, and bake until bubbly.

INGREDIENTS | SERVES 4

2 tablespoons olive oil

1 onion, chopped

¹⁄₂ teaspoon crushed red pepper flakes

2 cups frozen broccoli and cauliflower combo, thawed

1 (15-ounce) can black beans, rinsed and drained

4 (10-inch) flour tortillas

1¹⁄₂ cups shredded pepper jack cheese

Frozen Vegetable Combos

Browse through your grocer’s freezer aisle and you’ll find almost endless combinations of frozen vegetables to add nutrition to your recipes in just one step. The combos range from broccoli, cauliflower, and carrots to baby corn, red peppers, and peas. They’ll keep for a year in your freezer, so stock up!

Heat large skillet over medium heat. Add olive oil and onion; cook and stir for 3–4 minutes, until crisp and tender. Sprinkle with red pepper flakes; cook and stir for 1 minute.
Drain the vegetable combo well, and then add to the skillet; cook and stir for 3–5 minutes, until hot. Stir in black beans, cover, and let simmer for 3–4 minutes.
Meanwhile, warm tortillas by layering in microwave-safe paper towels and microwaving on high for 1–2 minutes. Spread tortillas on work surface, divide vegetable mixture among them, sprinkle with cheese, and roll up, folding in sides. Serve immediately.

Mushroom Risotto

Risotto is a creamy, rich dish of short-grain rice and vegetables. Cooking constantly while stirring releases starch from the rice, which makes the mixture thick.

INGREDIENTS | SERVES 4–6

3 tablespoons olive oil

1¹⁄₂ cups assorted fresh mushrooms, sliced

¹⁄₂ teaspoon dried thyme leaves

1 cup arborio rice

4 cups vegetable stock

1 cup grated Parmesan cheese

2 tablespoons butter

Fresh Mushrooms

The variety of fresh mushrooms is staggering. In the regular grocery store, you can find portobello, cremini, button, chanterelle, shiitake, and porcini mushrooms. Use a combination for a rich, deep, earthy flavor in just about any recipe. Just brush them with a damp towel to clean; then slice and cook.

Place olive oil in large saucepan over medium heat. When hot, add the mushrooms and thyme. Cook and stir until mushrooms give up their liquid and the liquid evaporates, about 6–8 minutes. Then stir in rice; cook and stir for 3–4 minutes, until rice is opaque.
Meanwhile, heat vegetable stock in another saucepan; keep over low heat while making risotto. Add the stock to the rice mixture about 1 cup at a time, stirring until the liquid is absorbed.
When all the stock is added and rice is tender, remove from the heat, stir in cheese and butter, cover, and let stand for 5 minutes. Stir and then serve immediately.

Pasta with Spinach Pesto

Adding spinach to prepared pesto turns the color a bright green and adds flavor and nutrition, in addition to lowering the fat content.

INGREDIENTS | SERVES 8

¹⁄₂ cup frozen cut spinach

³⁄₄ cup grated Parmesan cheese, divided

1 (10-ounce) container prepared basil pesto

2 tablespoons lemon juice

1 (16-ounce) package campanelle or farfalle pasta

Pasta Shapes

There are hundreds of different pasta shapes on the market. Campanelle, which means “bellflowers,” is a crimped and ruffled pasta that holds onto thick sauces. Farfalle, or butterfly-shaped pasta, is a good substitute, as is penne rigate or mostaccioli. Browse through the pasta aisle in your supermarket for more ideas.

Thaw spinach by running under hot water; drain well and squeeze with your hands to drain thoroughly. Combine in food processor or blender with ¹⁄₄ cup Parmesan cheese, pesto, and lemon juice. Process or blend until mixture is smooth.
Meanwhile, cook pasta as directed on package until al dente. Drain well, reserving ¹⁄₂ cup pasta cooking water. Return pasta to pan and add pesto mixture and ¹⁄₄ cup pasta cooking water. Toss gently to coat, adding more pasta cooking water if needed to make a smooth sauce. Serve with remaining ¹⁄₂ cup Parmesan cheese.

Linguine with Tomato Sauce

The combination of basil, tomatoes, and Brie cheese with hot pasta is simply sensational. This recipe should only be made when tomatoes are in season.

INGREDIENTS | SERVES 4–6

5 large beefsteak tomatoes

¹⁄₃ cup olive oil

1 (12-ounce) box linguine pasta

¹⁄₂ teaspoon salt

¹⁄₄ cup chopped fresh basil

1 (6-ounce) wedge Brie cheese

Soft Cheeses

Soft cheeses include Brie, Camembert, and Reblochon. These cheeses have a tangy flavor and very soft texture, making them difficult to work with. When you need to slice or grate these cheeses, place them in the freezer for about 15 minutes. The cheese will harden, making it easier to handle.

Cut tomatoes in half and squeeze out seeds. Coarsely chop tomatoes and combine in large bowl with olive oil.
Bring a large pot of water to a boil and cook linguine pasta as directed on package. Meanwhile, add salt and basil to tomatoes and toss gently. Cut Brie into small cubes and add to tomatoes.
When al dente, drain pasta and immediately add to tomato mixture. Toss, using tongs, until mixed. Serve immediately.

Tortellini in Wine Sauce

This elegant recipe is perfect for a spur of the moment dinner party. You can keep all of these ingredients on hand and dinner will be on the table in under 15 minutes.

INGREDIENTS | SERVES 4

1 (14-ounce) package frozen cheese tortellini

2 tablespoons olive oil

3 cloves garlic, minced

¹⁄₂ cup white wine or vegetable broth

2 cups frozen baby peas

¹⁄₄ teaspoon onion salt

¹⁄₄ cup chopped flat-leaf parsley

Bring a large pot of water to a boil and cook tortellini as directed on package. Meanwhile, in a large saucepan, heat olive oil over medium heat. Add garlic; cook and stir for 2 minutes, until garlic just begins to turn golden. Add wine, peas, and salt and bring to a simmer.
Drain tortellini and add to saucepan with wine. Cook over low heat for 4–5 minutes, until mixture is hot and slightly thickened. Add parsley, stir, and serve.

Linguine with Peas

This recipe is so simple, yet packed full of flavor. You can make it with spaghetti or fettuccine as well; just make sure to serve it as soon as it’s cooked.

INGREDIENTS | SERVES 4–6

1 pound linguine pasta

¹⁄₄ cup olive oil

1 onion, chopped

3 cups frozen baby peas

¹⁄₂ cup toasted pine nuts

1 cup cubed Gouda cheese

Cooking Pasta

Pasta must be cooked in a large amount of salted, rapidly boiling water. The proportions are 1¹⁄₂ quarts of water for every 3 ounces of dried pasta. When finishing a dish by adding the pasta to a sauce, slightly undercook the pasta. Some of the residual heat from the sauce will continue to cook the pasta in the last few minutes.

Bring a large pot of salted water to a boil and cook pasta according to package directions.
Meanwhile, heat olive oil in a heavy saucepan over medium heat and add onion. Cook and stir for 5–7 minutes, until onions are tender. Add peas; cook and stir for 2–4 minutes longer, until peas are hot. Turn off heat and add pine nuts and Gouda cheese; cover and let stand while you drain pasta. Toss pasta with pea mixture and serve immediately.

Black Bean Unstructured Lasagna

Lasagna in under 15 minutes! Serve this wonderful dish with a fresh green salad drizzled with Italian dressing, some crisp breadsticks, and ice cream for dessert.

INGREDIENTS | SERVES 6–8

2 tablespoons olive oil

1 red bell pepper, chopped

1 (28-ounce) jar pasta sauce

¹⁄₂ cup water

1 (24-ounce) package frozen ravioli

1 (15-ounce) can black beans, rinsed and drained

1¹⁄₂ cups shredded pizza cheese

Modifying Equipment

If you don’t have ovenproof pans or skillets, use heavy-duty foil to protect the handles. Wrap two layers of the foil around the handles and you can use the pans under the broiler. Foil can also be used to make a large pan smaller; just use it to build walls for the size pan you want. Fill the empty space with dried beans.

Preheat broiler. Heat olive oil in large ovenproof skillet over medium heat. Add bell pepper; cook and stir for 2–3 minutes, until crisp and tender.
Add pasta sauce and water; bring to a boil. Add ravioli, stir, bring to a simmer, and cook for 4–8 minutes, until ravioli are hot.
Add beans and stir. Sprinkle with cheese, place under the broiler, and broil until cheese is melted and begins to brown. Serve immediately.

Portobello Mushroom Burgers

Combining garlic and mayonnaise is a quick and easy way to make aioli, a garlicky sauce from France that complements everything from vegetables to meat, poultry, and seafood. This recipe can easily be doubled to serve 8.

INGREDIENTS | SERVES 4

4 portobello mushroom caps

2 tablespoons balsamic vinegar

1 tablespoon vegetarian chicken-flavored broth

2 garlic cloves, finely chopped

¹⁄₄ cup mayonnaise

1 teaspoon lemon juice

¹⁄₄ teaspoon cayenne pepper, or to taste

1 tablespoon olive oil

1 shallot, chopped

¹⁄₄ teaspoon black pepper, or to taste

4 hamburger buns

4 romaine lettuce leaves

Wipe the mushrooms clean with a damp cloth and thinly slice.
In a small bowl, stir together the balsamic vinegar and vegetarian chicken-flavored broth. In a separate small bowl, stir together the garlic, mayonnaise, lemon juice, and cayenne pepper. Chill the mayonnaise mixture until needed.
Heat the oil in a large skillet over medium-high heat. Add the shallot and cook until tender, 4 minutes. Turn the heat down to medium and add the sliced mushrooms. Stir in the vinegar and broth mixture and the black pepper. Cook for 4–5 minutes, until the mushrooms are tender.
Lay out the hamburger buns in front of you. Put a lettuce leaf on the bottom of each bun. Spread 1 tablespoon of the garlic/mayonnaise mixture on the top of each bun and spoon ¹⁄₄ of the sautéed mushrooms on top of the lettuce. Serve immediately.

French Cassoulet

Canned cannellini beans take the work out of soaking dried beans overnight. On nights when you’re even more rushed than usual, replace the tomato and tomato sauce with 2 cups canned diced tomatoes.

INGREDIENTS | SERVES 4

2 teaspoons olive oil

2 cloves garlic, crushed

1 white onion, peeled and chopped

12 ounces Gimme Lean sausage-style meat substitute, cut into 1-inch pieces

1 medium tomato, chopped

1 cup tomato sauce

2¹⁄₂ cups drained white cannellini beans

1 bay leaf

1 tablespoon chopped fresh parsley

1¹⁄₂ teaspoons chopped fresh basil

¹⁄₄ teaspoon salt, or to taste

Black pepper, to taste

Substituting Herbs

Dried herbs make a handy substitute when you don’t have fresh chopped herbs on hand. When substituting dried herbs for fresh, always follow the ¹⁄₃ rule: use ¹⁄₃ the amount of dried herbs as fresh herbs that are called for in the recipe. In this recipe, for example, the fresh parsley and basil leaves could be replaced with 1 teaspoon dried parsley and ¹⁄₂ teaspoon dried basil.

Heat the oil in a large skillet on medium heat. Add the crushed garlic, onion, and Gimme Lean meat substitute. Sauté for 2–3 minutes.
Add the tomato, pressing down so that it releases its juices. Continue cooking for 2–3 more minutes, until the onion is softened.
Add the tomato sauce. Bring to a boil. Add the beans.
Add the bay leaf. Stir in the parsley, basil, salt, and pepper.
Turn the heat down and simmer, uncovered, for 5 minutes. Remove the bay leaf before serving.

Stuffed Red Peppers with Garlic Mashed Potatoes

It’s hard to overestimate the health benefits of beans—while not completely replacing the protein found in meat, they are high in fiber, low in fat, and full of flavor.

INGREDIENTS | SERVES 4

¹⁄₂ cup leftover Garlic Mashed Potatoes (see Chapter 10)

1 tablespoon vegetarian chicken-flavored broth

¹⁄₂ teaspoon granulated sugar

¹⁄₈ teaspoon hot sauce, or to taste

¹⁄₂ cup drained canned black beans

2 medium red bell peppers, seeded, cut in half

Reheat the Garlic Mashed Potatoes in a small saucepan with the vegetarian chicken-flavored broth. Stir in the sugar and hot sauce. Remove from the heat.
In a small bowl, combine the mashed potatoes and beans. Carefully spoon ¹⁄₄ of the mixture onto each bell pepper half.
Place the bell pepper halves in a microwave-safe baking dish. Cover with plastic wrap, leaving an opening in one corner for steam to vent. Microwave the peppers on high heat for 5 minutes.
Give the dish a quarter turn and microwave on high heat for 2 minutes, and then for 1 minute at a time until everything is heated through. Let stand for 5 minutes before serving.

Tofu Cacciatore

This quick and easy stir-fry allows you to enjoy the flavors of chicken cacciatore, traditionally a slowly simmered dish, on busy weeknights.

INGREDIENTS | SERVES 3

16 ounces soft tofu

1¹⁄₂ tablespoons olive oil

1 shallot, chopped

4 ounces vegetarian bacon substitute (such as Smart Bacon)

1 tomato, thinly sliced

¹⁄₂ cup canned mushrooms

¹⁄₃ cup vegetarian chicken-flavored broth

2 tablespoons tomato sauce

1 tablespoon chopped fresh basil

1 teaspoon chopped fresh thyme

¹⁄₂ teaspoon salt

Replacing Meat with Tofu

Protein-rich and low in calories, tofu makes a great substitute for meat in vegetarian cooking. Always be sure to drain the tofu ahead of time so that it can fully absorb the spices and other flavors in a dish. Also, to make up for the lack of the soluble fat in meat that disperses flavor, consider marinating the tofu in a flavorful marinade before cooking.

Remove the excess water from the tofu. Cut into 1-inch cubes.
Heat the olive oil in a large skillet over medium heat. Add the shallot and bacon substitute. Cook for 2 minutes; then add the tofu. Cook, stirring the tofu cubes gently, for 1–2 minutes, until the tofu cubes are browned and the shallot is softened.
Push the tofu to the sides of the pan and add the tomato in the middle, pressing down so that it releases its juices. Stir in the canned mushrooms.
Add the vegetarian chicken-flavored broth and tomato sauce. Bring to a boil.
Stir in the fresh basil and thyme. Stir in the salt. Cook for another minute, stirring to combine the ingredients. Serve hot.

Spicy Vegetable-Filled Tacos

The spicy combination of herbs and seasonings used to flavor the black beans are the same ones frequently used to marinade beef to make Tex-Mex fajitas.

INGREDIENTS | SERVES 6

6 taco shells

2 teaspoons vegetable oil

¹⁄₄ cup chopped red onion

2 cups drained canned black beans

6 tablespoons vegetarian chicken-flavored broth

4 teaspoons lime juice

1 teaspoon Asian chili sauce

¹⁄₄ teaspoon bottled minced garlic

¹⁄₄ teaspoon ground cumin

¹⁄₄ teaspoon salt

1 cup fresh shredded cabbage

³⁄₄ cup shredded Cheddar cheese

Preheat the oven to 350˚F. Place the taco shells on an ungreased baking sheet. Bake for 5–10 minutes, until warm.
While the taco shells are heating, prepare the filling ingredients. Heat the vegetable oil in a saucepan over medium-high heat. Add the onion and sauté for 4–5 minutes, until softened.
Add the black beans. Stir in the broth, lime juice, chili sauce, minced garlic, cumin, and salt.
Remove the taco shells from the oven.
Fill each taco with a portion of the black bean mixture. Add the shredded cabbage. Sprinkle with cheese. Serve immediately.

Skillet Vegetarian Shepherd’s Pie

The vegetarian version of Worcestershire sauce leaves out the anchovies. If not available, you can substitute ³⁄₄ teaspoon of soy sauce mixed with ³⁄₄ teaspoon of lemon juice.

INGREDIENTS | SERVES 2

1 tablespoon margarine

2 tablespoons chopped onions

1 cup baby carrots, cut in half

1 cup meat substitute, such as soy crumbles

¹⁄₂ cup vegetarian beef-flavored broth

1¹⁄₂ teaspoons vegetarian Worcestershire sauce

¹⁄₂ teaspoon dried oregano

¹⁄₄ teaspoon salt, or to taste

¹⁄₄ teaspoon black pepper, or to taste

1 cup leftover Garlic Mashed Potatoes (see Chapter 10)

Heat the margarine in a skillet. Add the onion and carrots and cook for 3–4 minutes, until softened.
Add the soy crumbles, vegetarian beef-flavored broth, and Worcestershire sauce.
Stir in the oregano, salt, and pepper. Cook for 5 minutes, or until the soy crumbles are heated through.
Stir in the mashed potatoes. Cook for another minute to heat through. Serve hot.

Microwave Garden Vegetable Lasagna

For a vegan version of this dish, replace the cottage cheese with crumbled firm tofu that has been combined with the seasonings, and the mozzarella cheese with mozzarella-flavored soy cheese.

INGREDIENTS | SERVES 4

2 cups crushed tomatoes

1¹⁄₄ cups cottage cheese

¹⁄₄ cup mozzarella cheese

¹⁄₄ teaspoon dried basil

¹⁄₄ teaspoon dried oregano

¹⁄₈ teaspoon black pepper

2 zucchini, thinly sliced

1 cup frozen spinach, thawed and drained

3 tablespoons Parmesan cheese

In a medium bowl, stir together the crushed tomatoes and the cottage cheese. Stir in the mozzarella cheese, basil, oregano, and pepper.
Lay out one of the zucchini in a deep-sided casserole dish that is microwave-safe. Add half of the spinach.
Spoon about half of the cheese and tomato mixture over the spinach. Repeat with the remainder of the zucchini, spinach, and cheese and tomato mixture.
Cover the dish with microwave-safe wax paper. Microwave on high heat for 3 minutes. Give the dish a quarter turn and microwave for 2 minutes at a time until the cheese is cooked (total cooking time should be 7–9 minutes).
Sprinkle the Parmesan cheese over the top. Let stand for at least 5 minutes before serving.

Tofu and Cashew Stir-Fry

Draining the tofu earlier in the day means that this simple stir-fry can go from kitchen to table in under 15 minutes.

INGREDIENTS | SERVES 4

1 pound firm tofu, drained

¹⁄₂ cup vegetarian chicken-flavored broth

¹⁄₄ cup soy sauce

2 tablespoons lemon juice

1 teaspoon granulated sugar

1 teaspoon cornstarch

2 tablespoons vegetable oil

1 teaspoon minced ginger

2¹⁄₂ cups fresh stir-fry vegetables

2 tablespoons water, if needed

¹⁄₂ cup unsalted cashews

Freezing Tofu

Freezing tofu gives it a chewy, meatier texture. For best results, use firm or extra-firm tofu. Drain the tofu before freezing and wrap tightly in plastic. Use the tofu within 3 months.

Cut the tofu into ³⁄₄-inch cubes.
In a small bowl, stir together the vegetarian chicken-flavored broth, soy sauce, lemon juice, and sugar. Whisk in the cornstarch.
Heat the oil in a heavy skillet or wok over medium-high heat. Add the minced ginger. Stir for a few seconds; then add the stir-fry vegetables, pushing them around the pan constantly so that they don’t burn. (Add 1–2 tablespoons water if needed to keep the vegetables from burning.) Stir-fry for 2–3 minutes, until they are tender but still crisp.
Add the tofu cubes. Cook for 1–2 minutes, gently stirring the cubes, until they are browned.
Stir the sauce and swirl into the pan. Bring to a boil and cook for about 2 more minutes to heat through. Stir in the cashews. Serve hot.

Sweet-and-Sour Tofu

Drained tofu acts like a sponge, absorbing the flavorful sweet-and-sour sauce. For best results, be sure to use extra-firm tofu, which can hold its shape during stir-frying.

INGREDIENTS | SERVES 4

¹⁄₄ cup pineapple juice

¹⁄₂ cup water

¹⁄₄ cup vinegar

¹⁄₄ cup brown sugar

2 tablespoons ketchup

2 teaspoons soy sauce

1 pound extra-firm tofu, drained earlier

2 tablespoons vegetable oil

2 thin slices ginger

2 ribs celery, sliced on the diagonal

1 medium red bell pepper, cut into chunks

1 cup straw mushrooms

In a small bowl, stir together the pineapple juice, water, vinegar, brown sugar, ketchup, and soy sauce.
Cut the tofu into 1-inch cubes. Heat the oil in a heavy skillet over medium-high heat. Add the ginger and let brown for 2 minutes. Remove the ginger.
Add the celery. Stir-fry for 2 minutes, stirring constantly. Add the red bell peppers. Add the straw mushrooms. Cook for another minute. (Splash the vegetables with 1–2 tablespoons of water if they begin to dry out during stir-frying.)
Add the tofu cubes. Cook, stirring, for about 1 minute to brown the tofu.
Stir the sauce and add it to the pan. Bring to a boil and cook for about 2 minutes, stirring, to thicken. Serve hot.

Zucchini Casserole

A wonderful soufflé-like dish. It is quite delicious—and low-fat.

INGREDIENTS | SERVES 4–6

3 cups zucchini, cut into bite-size pieces

¹⁄₄ cup margarine

1 small onion, grated

2 cups carrots, grated

1 (10³⁄₄-ounce) can low-fat cream of mushroom soup

¹⁄₂ cup low-fat sour cream

1 (8-ounce) package seasoned bread crumb stuffing

¹⁄₄ cup margarine, melted

¹⁄₂ cup grated Parmesan cheese

Preheat oven to 350°F.
In a large mixing bowl, combine zucchini, margarine, onions, carrots, cream of mushroom soup, and sour cream. Mix well.
Add ¹⁄₂ of the bread crumb stuffing and mix well.
Spray nonstick cooking spray into casserole dish. Pour zucchini mixture into casserole dish.
Mix remainder of bread crumb stuffing with melted margarine.
Sprinkle top of casserole with bread crumb mixture and Parmesan cheese.
Bake for 30 minutes or until golden brown. Serve hot.