CHAPTER 5

HEARTY MEATLESS MEALS

◁ BLACK BEAN VEGGIE BURGERS

These burgers taste so much better than frozen patties and are made purely with whole-food ingredients that add up to savory, umami deliciousness. Beans and brown rice or quinoa pack in protein. California prunes—yes, dried plums!—contain no added sugar and help bind the burger together. Prunes are good for bone health, too, due to the boron, copper, polyphenols, and vitamin K contained within.

Serve the burgers in 100 percent whole-grain buns, lettuce wraps, or just eat as-is. I love to top them like any burger with traditional condiments and serve with pickles. Yum.

1 (8-ounce, or 224 g) package crimini mushrooms, cleaned, trimmed, patted dry, halved

1 (15-ounce, or 425 g) can black beans, rinsed and drained well, blotted dry

7 prunes

1 roasted red bell pepper, jarred or fresh, peeled, cut into 3 pieces

1/2 cup (60 g) walnut pieces

1/4 cup (28 g) flaxseed meal

2 teaspoons (10 ml) reduced-sodium tamari (or soy sauce or liquid aminos)

1 cup (190 g) cooked brown rice or quinoa

1 tablespoon (7 g) steakhouse seasoning, divided

1 tablespoon (15 ml) extra-virgin olive oil

Accompaniments: buns, lettuce, tomatoes, avocado, ketchup, and mustard

Pulse the mushrooms in a large food processor until minced, but not pureed. Spread the mushrooms on a plate lined with paper towel and microwave 1 to 2 minutes to release some of the water (or sauté 5 minutes in a pan). Place the beans, prunes, bell pepper, walnuts, flaxseed, and tamari in the food processor and pulse a few times until nearly minced. Sprinkle in the brown rice or quinoa and cooked mushrooms, and pulse once or twice just to combine. Scoop the mixture into 1/2-cup (115 g) balls and place on a cutting board. Press into patties and sprinkle with half of the steakhouse seasoning.

Set a large skillet (I like to use my large cast iron) on medium heat and add the oil. When the oil is shimmering, place the patties in the pan, seasoned side down, and sprinkle the tops with the remaining half of seasoning. Brown on one side, about 4 minutes. Flip and brown on the other side, about 3 minutes.

Serve with accompaniments.

RECIPE NOTES

» I store California prunes in a clear glass jar in my pantry for a quick energy snack and for stirring into oatmeal with a swirl of sunflower seed butter.

» Next time you cook rice or quinoa, don’t throw away the leftovers. Freeze it into one-cup (190 g) portions so you always have it on hand to make these veggie burgers. Just thaw it before adding to the recipe.

» If you only have a small food processor, simply pulse the ingredients in batches and combine in a mixing bowl.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 6 SERVINGS, 1 PATTY EACH

PER SERVING: 290 CALORIES; 11 G TOTAL FAT; 1 G SATURATED FAT; 13 G PROTEIN; 40 G CARBOHYDRATE; 11 G DIETARY FIBER; 0 MG CHOLESTEROL.

◁ HEARTY PINTO & KIDNEY BEAN TAMALE PIE

Half chili, half cornbread, this dish is satisfying and delicious. Feel free to use cornbread mix as a shortcut, with enough batter for six muffins being the ideal amount to pour on top.

FOR THE FILLING:

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil

1 small onion, finely diced (about 1 cup, or 160 g)

2 teaspoons (6 g) minced garlic

1 (15-ounce, or 425 g) can pinto beans, rinsed and drained

1 (15-ounce, or 425 g) can kidney beans, rinsed and drained

1 (14.5-ounce, or 390 g) can diced tomatoes with green pepper, celery, and onion

2 teaspoons (5 g) chili powder

2 tablespoons (28 ml) lime juice

2 tablespoons (28 ml) reduced sodium soy sauce

Freshly ground black pepper

FOR THE TOPPING:

1/2 cup (70 g) whole-grain corn flour or fine-ground whole-grain cornmeal

1/2 cup (60 g) whole-wheat pastry flour (or white whole-wheat flour)

2 teaspoons (9 g) baking powder

1/4 teaspoon salt

1/2 cup (120 ml) low-fat milk

1 large egg

3 tablespoons (45 ml) canola oil

11/2 teaspoons (10 g) light agave nectar

Garnishes: salsa, plain Greek yogurt, and avocado slices

Preheat oven to 425°F (220°C, or gas mark 7).

TO MAKE THE FILLING: Heat a large skillet over medium-low heat and add oil. When oil begins to shimmer, add onion and garlic and cook until translucent, about 4 minutes. Add beans, tomatoes, chili powder, lime juice, soy sauce, and pepper and stir, cooking until hot. Spread evenly into a 9 x 9-inch (23 x 23 cm) baking dish.

TO MAKE THE TOPPING: Stir together flours, baking powder, and salt in a medium bowl. Combine milk, egg, oil, and agave nectar in a small bowl. Add the wet ingredients to the dry ingredients and stir just until moistened. Pour batter over filling and spread evenly, manipulating as little as possible to avoid overworking. Bake until lightly golden and a toothpick inserted into the center comes out clean, about 20 minutes. Allow to rest for 5 minutes and then cut into 6 servings. Serve with salsa, yogurt, or avocado toppings.

GO CLEAN

Whole-grain corn flour or cornmeal includes the germ, giving it 4 to 5 grams of fiber per serving, versus just 2 grams in “enriched and degerminated” varieties.

TOTAL PREP AND COOK TIME: 50 MINUTES • YIELD: 6 SERVINGS, 1 PIECE EACH

PER SERVING: 320 CALORIES; 11 G TOTAL FAT; 1 G SATURATED FAT; 13 G PROTEIN; 38 G CARBOHYDRATE; 8G DIETARY FIBER; 2 MG CHOLESTEROL.

◁ QUICK POLENTA GRIDDLE CAKES WITH WILD MUSHROOM & CHERRY TOMATO SAUTÉ

This dish looks and tastes like something from a fancy menu, but it takes only 30 minutes to prepare from start to finish. My secret? I use “heat and serve” polenta, which is ready in a few minutes, instead of cooking cornmeal from scratch, with the lengthy boil-chill steps required.

FOR THE POLENTA:

2 tablespoons (28 ml) extra-virgin olive oil, divided

2 tablespoons (15 g) chickpea (garbanzo bean) flour (or whole-wheat flour)

1/4 teaspoon salt

Freshly ground black pepper

1 (18-ounce, or 510 g) sleeve precooked polenta, cut into eight 1/2-inch (1.3 cm) slices

FOR THE MUSHROOMS:

2 teaspoons (10 ml) extra-virgin olive oil

1 (8-ounce, or 225 g) package crimini (baby bella) mushrooms, thickly sliced (about 21/2 cups)

1 (5-ounce, or 140 g) package shiitake mushrooms, stemmed and quartered

3 fresh thyme branches

1 tablespoon (10 g) minced garlic

2 tablespoons (28 ml) organic or reduced sodium vegetable broth

11/2 cups (225 g) halved cherry tomatoes

1/4 teaspoon salt

Freshly ground black pepper

3 tablespoons (45 g) nonfat plain Greek yogurt

3 tablespoons (15 g) grated Parmesan cheese

TO MAKE THE POLENTA: Heat a large frying pan over medium heat and add 1 tablespoon (15 ml) of oil. In a shallow dish, stir together flour, salt, and pepper. Coat polenta circles in flour on all sides and gently tap each one against the side of the dish to remove excess flour. When oil begins to shimmer, carefully add polenta, sliding the pieces into the pan in a single layer, angling them away from you to minimize the risk of hot oil splattering. Cook for 5 minutes until golden on one side, gently shaking the pan occasionally. Turn the pieces of polenta over, drizzle in 1 tablespoon (15 ml) of oil between each piece, and brown for 4 minutes. Remove the polenta from the pan and place it on a plate; keep warm.

TO MAKE THE MUSHROOMS: Place the pan back on medium heat and add oil. Add mushrooms, thyme sprigs, and garlic and sauté until tender, about 4 minutes. Pour in the broth and use a wooden spoon to scrape up any brown bits from the bottom of the pan. Add tomatoes, salt, and pepper and cook until slightly softened, about 2 minutes. Remove the pan from the heat and discard the whole thyme sprigs. Stir in the yogurt and Parmesan cheese.

Serve the mushrooms over the polenta and enjoy hot.

RECIPE NOTE

I created this recipe using “original” flavor polenta; however, you may also find it available in Italian herb and sun-dried tomato flavors. Choose whichever suits your palate and adjust seasoning accordingly.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 2 PIECES POLENTA EACH (WITH 1/2 CUP [APPROX. 165 G] VEGETABLES)

PER SERVING: 503 CALORIES; 11 G TOTAL FAT; 2 G SATURATED FAT; 15 G PROTEIN; 87 G CARBOHYDRATE; 10 G DIETARY FIBER; 5 MG CHOLESTEROL.

SLOW COOKER CUMIN BLACK BEANS & BROWN RICE

This classic Cuban dish is easily prepared in a slow cooker and delivers a complex depth of taste. If you don’t have time for the slow cooker, you can cook this dish in a pot in under an hour.

2 (15-ounce, or 425 g) cans black beans, one can rinsed and drained, one can undrained

1 cup (160 g) diced red onion

1 small green bell pepper, diced 1/2 inch (1.3 cm) (about 11/3 cups, or 200 g)

2 tablespoons (28 ml) extra-virgin olive oil

1 tablespoon (10 g) minced garlic

1/2 teaspoon grated lime zest

1 tablespoon (15 ml) freshly squeezed lime juice

2 teaspoons (5 g) ground cumin

1/2 teaspoon salt

Freshly ground black pepper

1/2 teaspoon dried oregano leaves

1/2 teaspoon hot sauce

2 bay leaves

2 cups (390 g) cooked brown rice

3 tablespoons (12 g) chopped parsley

In a slow cooker, combine beans, onion, bell pepper, oil, garlic, lime zest and juice, cumin, salt, pepper, oregano, hot sauce, and bay leaves. Cover and cook on low for 4 hours. At the end of cooking, purée 1 cup (172 g) of the mixture and add back to the beans. Serve in bowls over rice and sprinkle with parsley.

RECIPE NOTES

» Rather than having to break out the full-size blender from your cabinet, you can plunge the immersion (or stick) blender head directly into the pot to purée. Hold the blender steady on one side to blend just a portion of the recipe. The immersion blender is another time-saving device that takes up minimal space, requires washing only one piece, and comes in handy for smoothies, sauces, and soups.

» To make on the stovetop, gently sauté the onion, pepper, and garlic in 2 teaspoons oil until tender, about 10 minutes. Then proceed with the remaining recipe, but simmering only 20 minutes covered.

TOTAL PREP AND COOK TIME: 41/2 HOURS • YIELD: 4 SERVINGS, ROUNDED 3/4 CUP (129 G) BEANS AND 1/2 CUP (98 G) RICE EACH

PER SERVING: 382 CALORIES; 9 G TOTAL FAT; 1 G SATURATED FAT; 15 G PROTEIN; 63 G CARBOHYDRATE; 15 G DIETARY FIBER; 0 MG CHOLESTEROL.

WHOLE-WHEAT FARFALLE WITH FRESH MOZZARELLA TOMATO SAUCE

I learned how to make this dish in a cooking class in Lucca, Italy, at Chef Paolo Monti’s Cucina Italiana. Making it transports me back to that magical wedding anniversary vacation. The basic tomato sauce can be used anytime you need a quick pasta sauce. If you wish to make this dish more substantial, stir in cooked chickpeas, chicken, or mushrooms.

5 cups (700 g) cooked whole-grain farfalle (bowtie) pasta (approximately 21/2 cups dry, or 20 ounces [280 g])

2 tablespoons (28 ml) extra-virgin olive oil

1 tablespoon (10 g) minced garlic

1 pinch red pepper flakes

1 (28-ounce, or 785 g) can whole tomatoes, drained, skins and spots discarded

5 basil leaves (or 1/2 teaspoon dried basil leaves) + tiny leaves for garnishing

1/2 teaspoon honey

1/2 teaspoon salt

Freshly ground black pepper

5 ounces (140 g) fresh mozzarella cheese, chopped (1 heaping cup)

1/4 cup (25 g) grated Parmesan cheese

Cook pasta according to package directions and keep warm.

Heat a medium saucepan over medium heat and add oil. Add garlic and chile flakes and cook until tender and aromatic, about 30 seconds. Using your hands, break up the tomatoes by squeezing them over the saucepan and dropping them into the pan. Add basil and simmer on medium-low for 10 minutes. Remove saucepan from heat and stir in the honey, salt, and pepper. Allow to cool for 2 minutes until warm, not hot. Discard the basil leaves.

Place warm sauce and mozzarella in a blender and purée until smooth. Reheat pasta and sauce in the saucepan over low heat; do not let it boil to avoid breaking the sauce. Garnish with basil leaves and Parmesan cheese.

RECIPE NOTE

You can substitute 11/4 cups (145 g) of shredded block mozzarella for fresh.

GO GREEN

Italian-imported canned tomatoes are expensive compared to domestic varieties and log many miles before they land in your pasta bowl. Further, a Cook’s Illustrated detailed taste test revealed that two major domestic brands were better than the imports, and I agree.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 11/3 CUPS (APPROX. 419 G) EACH

PER SERVING: 502 CALORIES; 19 G TOTAL FAT; 6 G SATURATED FAT; 26 G PROTEIN; 59 G CARBOHYDRATE; 7 G DIETARY FIBER; 25 MG CHOLESTEROL.

◁ WHOLE-WHEAT SPINACH RICOTTA CALZONES

These vegetable cheese pies are so satisfying and provide a fun switch up from pizza on the weekends. The dough formula stems from one of my favorite magazines, Cook’s Illustrated. “Worth the effort,” proclaimed an online reviewer mom.

FOR THE DOUGH:

11/2 cups (355 ml) warm water (105°F to 110°F [41°C to 43°C])

1 (3/4-ounce, or 20 g) envelope quick-acting dry yeast

2 cups (240 g) unbleached white whole-wheat flour, plus additional for dusting

2 cups (274 g) unbleached bread flour

1/4 cup (60 ml) extra-virgin olive oil, divided

11/2 teaspoons (9 g) salt

11/2 teaspoons (3 g) Italian herb seasoning

Cooking oil spray

FOR THE FILLING:

1 tablespoon (15 ml) extra-virgin olive oil

1 (8-ounce, or 225 g) package crimini (baby bella) mushrooms, finely chopped

4 cups (120 g) lightly packed baby spinach, finely chopped

2 teaspoons (6 g) minced garlic

1/2 cup (136 g) soft goat cheese

1 cup (250 g) whole milk ricotta cheese

1/4 cup (25 g) grated Parmesan cheese

1/2 cup (20 g) basil leaves, chopped small

1/4 cup (28 g) drained sun-dried tomatoes in oil, chopped

1 tablespoon (7 g) flaxseed meal

1/4 teaspoon salt

Freshly ground black pepper

FOR SERVING:

11/3 cups (333 g) marinara sauce

TO MAKE THE DOUGH: Pour the water into the bowl of a stand mixer fitted with a dough hook, sprinkle in the yeast, and let it sit for 5 minutes. Add the flours, 3 tablespoons (45 ml) of oil, and salt and seasoning and mix for 10 minutes on medium-low speed until dough is elastic in consistency. Cover the bowl tightly with plastic wrap and place it in a warm area until the dough doubles in size, about 90 minutes. If you don’t have a warm area in your kitchen, heat the oven to 200°F (93°C). Turn off the oven and wait 5 minutes before placing the dough in the oven to proof.

Once dough has risen, punch it down. Coat a large sheet pan (or 2 medium sheets) with oil spray, shape the dough into 7 equal balls, cover, and let rest for 15 minutes.

TO MAKE THE FILLING: Heat a large frying pan over medium heat and add oil. When oil begins to shimmer, add mushrooms and sauté for 3 minutes; add spinach and garlic and cook until water releases and evaporates. Remove pan from heat and stir in the goat cheese. Add ricotta, Parmesan cheese, basil, tomatoes, flaxseed meal, salt, and pepper and stir. Transfer to a container and chill.

TO ASSEMBLE A CALZONE: Preheat oven to 500°F (250°C, or gas mark 10). Dust the counter, rolling pin, and a dough ball with flour. Flatten the dough into a 5-inch (13 cm) circle, rotating after every few rolls. Place 1/3 cup (85 g) of filling on the front half of the dough, leaving 1/2 inch (1.3 cm) around the border. Fold the dough over until the edges meet, forming a half-moon. Fold over 1/2 inch (1.3 cm). Press the edges with your fingers to seal and score lightly with a fork. Gently, but quickly, transfer the calzone back to the sheet pan. Repeat this process with the remaining dough and filling. Brush the calzones with 1 tablespoon (15 ml) of oil and using kitchen shears, cut four 1/2-inch (1.3 cm) slits into the tops of each. Bake on the middle rack until lightly golden on top and bottom, 15 to 18 minutes.

TO SERVE: Complement with warm marinara sauce.

TOTAL PREP AND COOK TIME: 1 HOUR, PLUS PROOFING TIME • YIELD: 7 SERVINGS, 1 CALZONE EACH (WITH 3 TABLESPOONS [45 G] MARINARA SAUCE)

PER SERVING: 614 CALORIES; 28 G TOTAL FAT; 10 G SATURATED FAT; 25 G PROTEIN; 64 G CARBOHYDRATE; 8 G DIETARY FIBER; 37 MG CHOLESTEROL.

◁ BUCKWHEAT NOODLE BOWL WITH EDAMAME & GINGER

Get your Zen on with this Japanese-inspired dish. Your well-stocked “clean” kitchen will likely have all of these ingredients on hand for a quick, one-pot dinner.

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil

2 medium carrots, coarsely shredded (about 2 cups, or 220 g)

4 scallions, green parts diagonally cut into small pieces, white parts chopped, divided

5 thin slices peeled gingerroot

2 cloves garlic, smashed with side of knife

5 cups (1.2 L) organic or reduced sodium vegetable broth

2 (3.5-ounce, or 100 g) bundles dry buckwheat (soba) noodles

11/4 cups (148 g) frozen shelled edamame

1 sheet roasted nori (optional, found in Asian food section), cut into bite-size strips

1 tablespoon + 2 teaspoons (25 ml) tamari (or soy sauce)

Heat a large pot over medium heat and add oil. When oil begins to shimmer, add carrots, white parts of scallions, gingerroot and garlic and stir-fry for 3 minutes. Pour in the broth and bring to a boil on high heat. Add noodles and bring back to a boil. Add edamame and maintain a low boil for 5 minutes until noodles are al dente. Stir in the nori and tamari.

RECIPE NOTES

» When reheating leftovers, pour in a bit more broth for a soupy consistency.

» You can get away with using only 4 cups (1 L) of broth if you’d like the finished dish to have a thicker consistency.

GO CLEAN

» Tamari is rich tasting, comparable to dark Chinese soy sauce, and it requires little or no wheat during the fermentation of soybeans.

» Buckwheat is actually an herb, with (surprisingly) no relation to wheat, and buckwheat noodles contain 3 grams of fiber per serving.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 11/2 CUPS (APPROX. 450 G) EACH

PER SERVING: 300 CALORIES; 6 G TOTAL FAT; TRACE SATURATED FAT; 12 G PROTEIN; 53 G CARBOHYDRATE; 8 G DIETARY FIBER; 0 MG CHOLESTEROL.

RATATOUILLE PASTA WITH CHICKPEAS

This comforting yet light Italian dish offers familiar flavors and showcases seasonal produce during summer and early fall. My friend and colleague Lynn Ladd, who is also a registered dietitian, turned testing this into a family event by watching the cartoon movie Ratatouille while preparing the recipe. Her kids loved this activity—even her eighteen-month-old gobbled up the dish! Brilliant.

3 tablespoons (45 ml) extra-virgin olive oil, divided

1 small eggplant, diced 3/4 inch or 2 cm (about 51/2 cups, or 450 g)

1 red bell pepper, cut into strips (about 2 cups, or 300 g)

1 small zucchini, diced into 1/2-inch (1.3 cm) cubes (about 11/2 cups, or 180 g)

1 small yellow squash, diced into 1/2-inch (1.3 cm) cubes (about 11/2 cups, or 180 g)

1 small onion, diced into 1/2-inch (1.3 cm) cubes (about 1 cup, or 160 g)

1 tablespoon (10 g) minced garlic

1 (15-ounce, or 425 g) can puréed or crushed tomatoes

1 (15-ounce, or 425 g) can chickpeas, rinsed and drained

1 tablespoon (5 g) nutritional yeast seasoning (optional)

1 teaspoon (1 g) dried basil

1/2 teaspoon dried thyme

1/2 teaspoon salt

Freshly ground black pepper

41/2 cups (630 g) cooked whole-grain fettuccine, hot, 1/2 cup (120 ml) cooking liquid reserved

1/3 cup (33 g) grated Parmesan cheese

Heat a large skillet over medium-high heat and add 1 tablespoon (15 ml) oil. When oil begins to shimmer, add eggplant, bell pepper, zucchini, and squash; stir and allow to cook undisturbed for 4 minutes to brown. Brown 5 more minutes, stirring occasionally. Add a splash of water and use a wooden spoon to scrape up any brown bits from the bottom of the pan. Reduce heat to medium-low and push vegetables to one side of the pan. Add 1 tablespoon (15 ml) of oil, along with onion and garlic, to the other side of the pan and cook until tender, about 5 minutes. Add remaining oil to the pan and then add tomatoes, chickpeas, yeast seasoning, basil, thyme, salt, and pepper; stir together and simmer for 20 to 30 minutes to blend the flavors.

Toss the vegetables with the pasta and reserved liquid. Sprinkle each serving with Parmesan cheese.

GO CLEAN

Nutritional yeast seasoning adds a savory umami and cheese-like flavor that vegan and vegetarian dishes might otherwise lack. Sprinkle yeast seasoning into soups, dips, and entrées, and over popcorn. It’s sodium-free, and 1 tablespoon (5 g) adds 1 gram of fiber, 2 grams of protein, minerals, B vitamins, and only 20 calories. Find it in the natural food section near the spices.

TOTAL PREP AND COOK TIME: 1 HOUR • YIELD: 6 SERVINGS, 11/2 CUPS (APPROX. 319 G) EACH (WITH 2 SCANT TEASPOONS [3.3 G] PARMESAN)

PER SERVING: 386 CALORIES; 11 G TOTAL FAT; 2 G SATURATED FAT; 16 G PROTEIN; 57 G CARBOHYDRATE; 12 G DIETARY FIBER; 5 MG CHOLESTEROL.

GRIDDLED APPLE CHEDDAR SANDWICHES WITH FRESH HERBS

This quick lunchtime recipe will satisfy your craving for a grilled cheese sandwich, while adding a bit of sweetness, a dab of earthiness, and 100 percent deliciousness.

4 slices whole-grain bread (sprouted grain preferred)

2 teaspoons (10 g) coarse ground mustard

4 thin sandwich-size slices Cheddar cheese (reduced fat preferred)

1 small Gala apple, cored and very thinly sliced into circles

1 teaspoon (7 g) honey

1 teaspoon (1 g) coarsely chopped rosemary or thyme

2/3 cup (22 g) alfalfa sprouts

Freshly ground black pepper

Place oven rack on second highest shelf, about 3 inches (7.5 cm) under heating element, and preheat oven to a low broil. Place bread on a sheet pan in a single layer and broil until toasted on top, about 11/2 minutes. Remove pan from oven.

Spread mustard on untoasted side of 2 slices of bread. Lay 2 pieces of cheese and half of the apple slices on each slice of bread and drizzle honey over the apples. Place the pan back in the oven and broil for 5 minutes until apples become tender. Remove the pan from the oven. Place rosemary and sprouts on top of the apple slices and sprinkle with pepper. Sandwich the other 2 slices of bread on top, toasted side up, and cut in half diagonally. Serve warm.

< 30 TOTAL PREP AND COOK TIME: 15 MINUTES • YIELD: 2 SERVINGS, 1 SANDWICH EACH

PER SERVING: 490 CALORIES; 30 G TOTAL FAT; 13 G SATURATED FAT; 22 G PROTEIN; 34 G CARBOHYDRATE; 8 G DIETARY FIBER; 59 MG CHOLESTEROL.

◁ OLIVE OIL–CURED SUMMER VEGETABLE SANDWICHES

When I was a caterer, one of my chefs whipped up these succulent vegetables for her own lunch, and they tasted so good that I immediately included them on the menu in a sandwich. They are a wonderful option for vegetarians and perfect for a road trip, sack lunch, or picnic, in which case you should allow the vegetables to cool prior to assembling. The vegetables are also great for weekly meal prep. Steve loved these and didn’t even miss the meat—a first.

1 medium zucchini, halved lengthwise, sliced on an angle into half-moons (about 2 cups, or 240 g)

1 medium yellow squash, halved lengthwise, sliced on an angle into half-moons (about 21/2 cups, or 300 g)

1 (8-ounce, or 225 g) package cremini (baby bella) mushrooms, quartered (about 21/2 cups)

11/2 cups (225 g) halved cherry tomatoes

1/2 red onion, sliced into rings

2 tablespoons (28 ml) sherry vinegar (or balsamic)

1 tablespoon (15 g) Dijon mustard

1 teaspoon (7 g) honey

1 teaspoon (2 g) dried Italian herb seasoning

1/4 teaspoon salt

Freshly ground black pepper

2 tablespoons (28 ml) extra-virgin olive oil

3/4 cup (185 g) hummus (original, olive, roasted red pepper, or garlic flavor)

4 medium oblong whole-grain sandwich rolls, slit horizontally

4 sandwich-size slices provolone or mozzarella cheese, cut in half

Preheat oven to 375°F (190°C, or gas mark 5) and line 2 large sheet pans with parchment paper or silicone baking mats. Arrange vegetables in a single layer on the pans. In a small bowl, whisk vinegar, mustard, honey, Italian seasoning, salt, and pepper and drizzle in the oil, whisking to emulsify. Drizzle evenly on the vegetables and toss to coat. Bake until tender, about 25 minutes.

Spread the insides of the buns with hummus. Layer the vegetables on top, finish with cheese, and top with remaining bun halves. Cut sandwiches in half crosswise and enjoy immediately or wrap tightly and chill until ready to eat, within 1 day.

RECIPE NOTE

Try toasting the buns before assembling for added flavor and texture if you will be enjoying them immediately.

GO CLEAN

Before opting for enticingly exotic-sounding olive oils from a distant country, explore the options available near you. Olives tend to grow well in regions where wine grapes thrive.

TOTAL PREP AND COOK TIME: 45 MINUTES • YIELD: 4 SERVINGS, 1 SANDWICH EACH (WITH 3/4 CUP [APPROX. 135 G] VEGETABLES)

PER SERVING: 466 CALORIES; 18 G TOTAL FAT; 5 G SATURATED FAT; 23 G PROTEIN; 55 G CARBOHYDRATE; 11 G DIETARY FIBER; 15 MG CHOLESTEROL.

EDAMAME MUSHROOM SAUTÉ WITH ALMONDS & SUN-DRIED TOMATOES

Edamame, or young green soybeans, are wonderful eaten straight out of the pods, and I love them with Friday night sushi takeout. I buy shelled edamame for recipes to save prep time. My taste testers like the meaty texture of the mushrooms, making it substantial enough for a main course, yet light as a side dish.

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil

1 (8-ounce, or 225 g) package cremini (baby bella) mushrooms, thickly sliced (about 21/2 cups)

1 pinch salt

1 cup (160 g) sliced red onion

1 teaspoon (3 g) minced garlic

1 (16-ounce, 3-cup, or 455 g) bag frozen shelled edamame soybeans, partially thawed

1/3 cup (80 ml) organic or reduced sodium vegetable broth

1/4 cup (28 g) drained sun-dried tomatoes in oil, chopped

1/4 cup (40 g) dried tart cherries, chopped

1/4 cup (15 g) chopped parsley

2 teaspoons (10 ml) lemon juice

1 teaspoon (7 g) light agave nectar or honey

1/4 teaspoon salt

Freshly ground black pepper

1/4 cup (28 g) sliced or chopped almonds, toasted

Heat 1 tablespoon (15 ml) oil in a large frying pan over medium-high heat. When oil begins to shimmer, add mushrooms and pinch of salt and toss a few times to coat; stir occasionally and brown for 3 to 4 minutes, adding a splash of water at the end if needed to deglaze the brown bits from the bottom of the pan. Reduce heat to medium, add onion and garlic, and cook for 4 minutes. Add edamame and cook until tender, about 5 minutes, pouring in the broth halfway through. Add tomatoes, cherries, parsley, lemon, agave, salt, and pepper and cook until hot. Remove from heat and sprinkle with almonds. Serve hot or enjoy cold the next day for lunch.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 3 SERVINGS, 11/3 CUPS (APPROX. 300 G) EACH

PER SERVING: 481 CALORIES; 22 G TOTAL FAT; 1 G SATURATED FAT; 21 G PROTEIN; 49 G CARBOHYDRATE; 12 G DIETARY FIBER; 0 MG CHOLESTEROL.

BASIL WHITE BEAN FRITTERS WITH CHIVE YOGURT DIP

Fry it and they will come. The magical basil and bean combination pairs perfectly, and ranch-style dipping sauce doesn’t hurt either. You can serve these fritters alongside dip, stuff them into whole-grain pita pockets, or shape them into large patties and eat them on hamburger buns with arugula and dip.

FOR THE FRITTERS:

2 (15-ounce, or 425 g) cans great northern or cannellini beans, rinsed and drained

11/4 cups (200 g) finely diced onion

1/2 cup (60 g) whole-grain flour

1/3 cup (77 g) nonfat plain Greek yogurt

16 large basil leaves, rolled and sliced into very thin strips (about 1/4 cup, or 10 g, or 4 teaspoons [3 g] dried)

4 teaspoons (12 g) minced garlic

2 teaspoons (10 g) Dijon mustard

2 teaspoons (9 g) baking powder

2 teaspoons (10 ml) lemon juice

1/2 teaspoon salt

Freshly ground black pepper

1/4 cup (60 ml) extra-virgin olive oil, divided

FOR THE DIP:

1/4 cup (60 g) nonfat plain Greek yogurt

1/4 cup (60 g) avocado oil mayonnaise

1 tablespoon (3 g) chopped chives

1 teaspoon (5 ml) lemon juice

1/4 teaspoon garlic powder

1 pinch salt

Freshly ground black pepper

TO MAKE THE FRITTERS: Mash the beans in a medium bowl until chunky. Add onion, flour, yogurt, basil, garlic, mustard, baking powder, lemon juice, salt, and pepper and using your hands, knead the mixture in the bowl. Shape the mixture into sixteen 11/4-inch (3 cm) balls and flatten them slightly into patties. Heat a large skillet over medium heat and pour in 2 tablespoons (28 ml) of oil. When oil begins to shimmer, add patties, in 2 batches, and brown for 4 minutes. Turn patties over; pour in 2 more tablespoons (28 ml) of oil and brown on the other sides. Put patties on a plate lined with a paper towel.

TO MAKE THE DIP: Stir together all the dip ingredients.

Serve the patties warm, with the dip.

RECIPE NOTE

If you purchase a bunch of fresh basil, you can use the remaining basil in tomato and cheese sandwiches, Italian cuisine, cucumber salad, or smoothies with peaches, oranges, or pineapple. Basil lasts only a few days refrigerated and is too good to waste!

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 4 PATTIES AND 2 TABLESPOONS (28 G) DIP EACH

PER SERVING: 411 CALORIES; 19 G TOTAL FAT; 2 G SATURATED FAT; 18 G PROTEIN; 45 G CARBOHYDRATE; 11 G DIETARY FIBER; 7 MG CHOLESTEROL.

◁ WINTER VEGETABLE BARLEY STEW WITH WHOLE-WHEAT POPOVERS

My grandma’s light-as-air popovers are the perfect accompaniment for this satisfying, hearty stew full of aromatic vegetables.

FOR THE STEW:

2 tablespoons (28 ml) extra-virgin olive oil

1 bunch kale, thick ribs removed, leaves chopped

1 medium leek, white part only, sliced thin (about 11/2 cups, or 134 g)

1 head fennel, bulb quartered, core removed, sliced thin

1/2 teaspoon salt, divided

Freshly ground black pepper, divided

1 celery root, peeled, cubed into bite-size pieces (23/4 cups, or 429 g)

3/4 cup (150 g) dry pearl barley

6 cups (1.5 L) organic or reduced sodium vegetable broth

3 tablespoons (15 g) nutritional yeast seasoning, plus additional for sprinkling (optional)

1 tablespoon (4 g) chopped fennel leaves (from top fennel bulb)

2 teaspoons (4 g) dried Italian herb seasoning

FOR THE POPOVERS:

Cooking oil spray

2 large eggs, room temperature

1 cup (235 ml) low-fat milk, room temperature

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil (or melted butter for richer taste)

1/4 teaspoon salt (or 1/2 teaspoon if eaten plain without spread)

1/2 cup (60 g) white whole-wheat flour

1/2 cup (63 g) unbleached all-purpose flour

Preheat oven to 450°F (230°C, or gas mark 8).

TO MAKE THE STEW: Heat a large pot over medium heat and add oil. When oil begins to shimmer, add kale, leek, fennel, and 1/4 teaspoon each of salt and pepper and sauté until tender, about 10 minutes, reducing heat as needed. Add celery root, barley, broth, and 1 cup (235 ml) of water and bring to a boil on high. Reduce heat to low and cover the pot, leaving the lid slightly ajar; simmer for 20 minutes until celery root smashes easily and is no longer bitter and barley is tender but still has “chew.” Sprinkle in the yeast (for added flavor), fennel leaves, Italian seasoning, and remaining 1/4 teaspoon each salt and pepper and stir.

TO MAKE THE POPOVERS: Coat a 12-muffin tin with cooking oil spray. In a medium bowl, whisk eggs until frothy; then blend in milk, oil, and salt, sift in flours, and mix until smooth. Fill each tin halfway. Bake for 18 minutes until popovers are poufed and mostly browned; then reduce heat to 350°F (180°C, or gas mark 4) and bake for an additional 10 to 15 minutes until they are browned evenly. Cool the popovers until they are just firm enough that they can be removed from the pan without collapsing. Tear them open to release steam before biting into them.

RECIPE NOTE

If you’ve never tried kale, here’s your opportunity. Its dark green hue adds a nice contrast, and I crave its earthy cabbage flavor. If you prefer, you can substitute 4 cups (280 g) of shredded green cabbage.

TOTAL PREP AND COOK TIME: 1 HOUR • YIELD: 6 SERVINGS, 11/4 CUPS (APPROX. 170 G) STEW EACH (WITH 2 POPOVERS)

PER SERVING: 363 CALORIES; 10 G TOTAL FAT; 2 G SATURATED FAT; 12 G PROTEIN; 56 G CARBOHYDRATE; 11 G DIETARY FIBER; 65 MG CHOLESTEROL.

BROWN RICE RISOTTO WITH ASPARAGUS, ROASTED TOMATOES & ALMONDS

While the idea of making risotto might be intimidating at first, your worries will fade once you understand the proper way to prepare it.

2 tablespoons + 1 teaspoon (33 ml) extra-virgin olive oil, divided

1 small yellow onion, finely diced (about 1 cup, or 160 g)

1 cup (190 g) short-grain brown rice

1/4 cup (60 ml) vermouth (or dry white wine)

6 cups (1.5 L) organic or reduced sodium vegetable broth, divided

1 bunch asparagus, woody bottom third cut off

11/2 cups (225 g) halved cherry tomatoes

1/4 teaspoon salt, divided

Freshly ground white or black pepper

6 thyme sprigs (or 1/2 teaspoon dried thyme)

1/4 cup (25 g) grated Parmesan cheese

1/4 cup (60 g) nonfat plain Greek yogurt

1 tablespoon (14 g) cold butter, cubed

1/4 cup (28 g) chopped or sliced almonds, toasted

Preheat oven to 375°F (190°C, or gas mark 5). Line a sheet pan with parchment paper or a silicone baking mat.

Heat a large skillet over medium-low heat and add 2 tablespoons (28 ml) of oil. Add onion and sauté until translucent, about 5 minutes. In a saucepan, heat broth on low. Add rice and cook for 7 minutes, stirring frequently, until edges are slightly browned and aromatic, reducing heat as needed.

Pour in the vermouth and simmer until almost evaporated. Pour in 1/4 cup (60 ml) of broth, swirling the pan occasionally and scraping down the sides with a wooden spoon. Resist stirring to avoid crushing the rice and making it mushy. When broth has reduced to rice level, add another 1/4 cup (60 ml) of broth and continue with this process for the next 30 minutes or so until the rice is al dente and creamy. You will probably use all of the broth. Risotto should be pourable, not sticky or firm.

Meanwhile, place asparagus and tomatoes on the lined baking sheet, cut side up. Drizzle with 1 teaspoon (5 ml) of oil, sprinkle 1/8 teaspoon each of salt and pepper, and lay thyme on top. Bake until tender, about 30 minutes, and reserve for finishing, cutting the asparagus into bite-size pieces.

Remove risotto from heat and stir in the asparagus, Parmesan cheese, yogurt, butter, remaining salt, and pepper. Spoon risotto into bowls and place warm tomatoes and almonds on top. Enjoy immediately.

GO GREEN

When adding the cheese, stir in 1/4 cup (40 g) of dried tart cherries instead of tomatoes during winter months.

RECIPE NOTE

Use room-temperature broth from the carton or hot broth to speed cooking time.

TOTAL PREP AND COOK TIME: 1 HOUR • YIELD: 4 SERVINGS, 1 CUP (APPROX. 200 G) RISOTTO EACH (WITH 2 TABLESPOONS TOMATOES [22.5 G] AND 1 TABLESPOON [7 G] ALMONDS)

PER SERVING: 338 CALORIES; 17 G TOTAL FAT; 4 G SATURATED FAT; 9 G PROTEIN; 35 G CARBOHYDRATE; 6 G DIETARY FIBER; 14 MG CHOLESTEROL.