8
mouthwatering
meat-less meals
For health or economic reasons, at times you just want a meal without meat. No problem. Grab your slow cooker and serve up some Garbanzo Bean Stew, Falafel-Style Patties with Tahini, or Bean-and-Rice-Stuffed Peppers. You can serve creative and delicious meals without any meat. It will do your heart and wallet some good and you won’t even miss the meat!
white beans with dried tomatoes
falafel-style patties with tahini sauce
lentil and bulgur pilaf with feta
curried couscous with vegetables
bean-and-rice- stuffed peppers
taco-style black beans and hominy
cheesy multigrain spaghetti casserole
double-sauced vegetable lasagna
white beans with dried tomatoes
prep: 15 minutes cook: 6 to 8 hours (low) or 31⁄2 to 4 hours (high) + 15 minutes makes: 6 servings
Sometimes it’s nice to take a break from eating meat, not only for your health but also for your pocketbook. Beans are a protein-packed alternative that will fill you up.
3 15- to 19-ounce cans cannellini beans (white kidney beans), rinsed and drained
1 14-ounce can vegetable broth
3 cloves garlic, minced
1 7-ounce jar dried tomatoes in oil, drained and chopped
1 cup shaved Asiago or Parmesan cheese (4 ounces)
1⁄3 cup pine nuts, toasted (optional)
1 In a 31⁄2- or 4-quart slow cooker combine beans, broth, and garlic.
2 Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 31⁄2 to 4 hours. If using low-heat setting, turn to high-heat setting. Stir in tomatoes. Cover and cook for 15 minutes more or until tomatoes are heated through.
3 To serve, top each serving with Asiago cheese. If desired, top with pine nuts.
nutrition facts per serving: 283 cal., 12 g total fat (5 g sat. fat), 20 mg chol., 884 mg sodium, 38 g carbo., 12 g dietary fiber, 18 g protein.
cowboy rice and beans
prep: 10 minutes cook: 5 to 6 hours (low) or 21⁄2 to 3 hours (high) + 30 minutes makes: 12 servings
This slow-cooker version of the popular barbecue multibean bake gets a spice nudge from chili beans and a jalapeño pepper.
2 15-ounce cans chili beans in chili gravy
1 15.5- to 16-ounce can butter beans, rinsed and drained
1 15-ounce can black beans, rinsed and drained
1 cup chopped onion (1 large)
1 cup chopped green sweet pepper (1 medium)
1 cup chopped red sweet pepper, (1 medium)
1 fresh jalapeño pepper, seeded and finely chopped (see tip)
1 18-ounce bottle barbecue sauce
1 cup vegetable broth
1 cup instant brown rice
1 In a 5- to 6-quart slow cooker combine chili beans, butter beans, black beans, onion, green sweet pepper, red sweet pepper, and jalapeño. Pour barbecue sauce and broth over mixture in cooker.
2 Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 21⁄2 to 3 hours.
3 If using low-heat setting, turn to high- heat setting. Stir in uncooked rice. Cover and cook for about 30 minutes more or until rice is tender.
nutrition facts per serving: 365 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 1676 mg sodium, 68 g carbo., 17 g dietary fiber, 19 g protein.
garbanzo bean stew
prep: 25 minutes cook: 9 to 10 hours (low) or 41⁄2 to 5 hours (high) makes: 4 servings + reserves
Be sure to reserve 4 cups of this stew for Falafel-Style Patties with Tahini. Garbanzo beans and potatoes make a hearty combination for a meatless dinner.
3 15-ounce cans garbanzo beans (chickpeas), rinsed and drained
1 pound red potatoes, cut into 3⁄4-inch pieces
1 14.5-ounce can diced tomatoes, undrained
3⁄4 cup chopped red sweet pepper (1 medium)
1⁄2 cup chopped onion (1 medium)
3 cloves garlic, minced
2 teaspoons cumin seeds, toasted
1⁄2 teaspoon paprika
1⁄4 teaspoon cayenne pepper
2 14-ounce cans vegetable broth
1 In a 5- to 6-quart slow cooker combine garbanzo beans, potatoes, tomatoes, red sweet pepper, onion, garlic, 1 teaspoon of the cumin seeds, paprika, and cayenne pepper. Pour broth over mixture in cooker.
2 Cover and cook on low-heat setting for 9 to 10 hours or on high-heat setting for 41⁄2 to 5 hours. Reserve 4 cups of the stew; store as directed below. Sprinkle servings of remaining stew with remaining cumin seeds.
nutrition facts per serving: 245 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 1251 mg sodium, 46 g carbo., 8 g dietary fiber, 10 g protein.
to store reserves: Place stew in an airtight container. Seal and chill for up to 3 days. Use in Falafel-Style Patties with Tahini Sauce.
falafel-style patties with tahini sauce
prep: 30 minutes cook: 8 minutes makes: 4 servings
Plan to serve these delectable patties when you need an easy meal. Make the sauce in the morning or when you are home for lunch and stash it in the fridge until dinnertime.
Reserved Garbanzo Bean Stew* (see recipe)
1⁄2 cup soft bread crumbs
2 tablespoons olive oil
1⁄3 cup plain low-fat yogurt
1 tablespoon tahini
2 teaspoons lemon juice
1⁄4 cup chopped seeded cucumber
Salt
Ground black pepper
2 pita bread rounds, halved crosswise
1⁄2 cup chopped tomato (1 medium)
1 cup arugula leaves or shredded lettuce
1 Drain liquid from reserved stew; discard liquid. In a medium bowl mash stew with a potato masher. Stir in bread crumbs. Shape bean mixture into eight patties, 1⁄2 to 3⁄4 inch thick.
2 In a large nonstick skillet heat oil over medium-high heat. Cook patties, four at a time, in hot oil for 2 minutes per side or until golden brown. Drain patties on paper towels.
3 Meanwhile, in a small bowl combine yogurt, tahini, and lemon juice. Stir in cucumber and season to taste with salt and pepper. Serve patties with tahini sauce, pita bread, chopped tomato, and shredded arugula.
nutrition facts per serving: 364 cal., 11 g total fat (2 g sat. fat), 1 mg chol., 1126 mg sodium, 54 g carbo., 7 g dietary fiber, 12 g protein.
*test kitchen tip: There should be 4 cups reserved stew.
lentil and bulgur pilaf with feta
prep: 15 minutes cook: 3 hours (high) stand: 10 minutes makes: 6 servings
When you combine lentils and bulgur, two hearty ingredients, you won’t even miss the meat. Feta cheese sprinkled over the top adds a profusion of flavor.
2 14-ounce cans vegetable or chicken broth
2 cups sliced carrots (4 medium)
2 cups frozen whole kernel corn
1 cup bulgur
1⁄2 cup brown lentils, rinsed and drained
1 teaspoon dried oregano, crushed
1 teaspoon ground cumin
1⁄4 teaspoon ground coriander
1⁄4 teaspoon ground black pepper
4 cloves garlic, minced
2 cups chopped tomatoes (4 medium)
3⁄4 cup crumbled feta cheese (3 ounces)
1 In a 31⁄2- or 4-quart slow cooker combine broth, carrots, corn, bulgur, lentils, oregano, cumin, coriander, pepper, and garlic. Cover and cook on high-heat setting for 3 hours (do not use low-heat setting).
2 Stir in tomatoes. Turn off cooker. Cover and let stand for 10 minutes. Sprinkle each serving with feta cheese.
nutrition facts per serving: 266 cal., 5 g total fat (3 g sat. fat), 17 mg chol., 799 mg sodium, 47 g carbo., 12 g dietary fiber, 12 g protein.
greek-seasoned lentils
prep: 15 minutes cook: 6 to 7 hours (low) or 3 to 31⁄2 hours (high) makes: 6 to 8 servings
Greek seasoning—a blend of onion, garlic, marjoram, basil, oregano, and mint—imparts a zesty flavor to this lentil dish.
Nonstick cooking spray
2 cups brown lentils, rinsed and drained
2 cups purchased shredded carrots
1 cup chopped onion (1 large)
3 14-ounce cans vegetable broth
2 teaspoons dried Greek seasoning
1 Lightly coat the inside of a 31⁄2- to 5-quart slow cooker with cooking spray. In the prepared slow cooker combine lentils, carrots, onion, broth, and Greek seasoning.
2 Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 31⁄2 hours. Use a slotted spoon to serve lentils.
nutrition facts per serving: 260 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 874 mg sodium, 45 g carbo., 21 g dietary fiber, 20 g protein.
multigrain pilaf
prep: 25 minutes cook: 6 to 8 hours (low) or 3 to 4 hours (high) makes: 6 servings
Wheat berries, barley, and wild rice really boost the chew-factor of this pilaf. Green soybeans add a huge dose of protein and nutrition.
2⁄3 cup wheat berries
1⁄2 cup regular barley (not quick-cooking)
1⁄2 cup wild rice
2 14-ounce cans vegetable or chicken broth
2 cups frozen green soybeans (edamame) or baby lima beans
3⁄4 cup chopped red sweet pepper (1 medium)
1⁄2 cup finely chopped onion (1 medium)
1 tablespoon butter
3⁄4 teaspoon dried sage, crushed
1⁄2 teaspoon salt
1⁄4 teaspoon coarsely ground black pepper
4 cloves garlic, minced
Grated Parmesan cheese (optional)
1 Rinse and drain wheat berries, barley, and wild rice. In a 31⁄2- or 4-quart slow cooker combine wheat berries, barley, wild rice, broth, soybeans, red sweet pepper, onion, butter, sage, salt, black pepper, and garlic.
2 Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. Stir before serving. If desired, sprinkle each serving with Parmesan cheese.
nutrition facts per serving: 342 cal., 9 g total fat (2 g sat. fat), 5 mg chol., 814 mg sodium, 50 g carbo., 10 g dietary fiber, 20 g protein.
curried couscous with vegetables
prep: 15 minutes cook: 4 to 6 hours (low) or 2 to 3 hours (high) stand: 5 minutes makes: 8 servings
A curry flavor packet from couscous is the major player in this dish. Toasted almonds create some welcome crunch.
1 large onion, cut into thin wedges
2 cups coarsely chopped yellow summer squash and/or zucchini (2 medium)
2 14.5-ounce cans diced tomatoes with jalapeño peppers, undrained
2 cups water
2 5.7-ounce packages curry-flavor couscous mix
1 cup chopped toasted slivered almonds
1⁄2 cup raisins (optional)
Fresh cilantro sprigs (optional)
1 In a 31⁄2- or 4-quart slow cooker combine onion, summer squash, tomatoes, the water, and seasoning packets from couscous mixes.
2 Cover and cook on low-heat setting for 4 to 6 hours or on high-heat setting for 2 to 3 hours. Stir in couscous. Turn off cooker. Cover and let stand for 5 minutes. Fluff couscous mixture with a fork.
3 To serve, sprinkle each serving with almonds and, if desired, raisins. If desired, garnish with cilantro sprigs.
nutrition facts per serving: 280 cal., 9 g total fat (1 g sat. fat), 0 mg chol., 842 mg sodium, 43 g carbo., 6 g dietary fiber, 10 g protein.
greek beans and barley
prep: 20 minutes cook: 6 to 8 hours (low) or 3 to 4 hours (high) stand: 10 minutes makes: 6 to 8 servings
Although this meatless dish tastes great with its vegetables, barley, and feta cheese, it also makes a huge contribution to your daily fiber needs at 14 grams.
Nonstick cooking spray
12⁄3 cups regular barley (not quick-cooking), rinsed and drained
1 28-ounce can diced tomatoes, undrained
2 medium zucchini, halved lengthwise and cut into 1-inch pieces
2 medium yellow summer squash, halved lengthwise and cut into 1-inch pieces
2 tablespoons tomato paste
3 cloves garlic, minced
1 teaspoon dried oregano, crushed
1⁄2 teaspoon coarsely ground black pepper
1 cup chicken broth
11⁄2 cups frozen Italian green beans
1⁄4 cup crumbled feta cheese (1 ounce)
1 Lightly coat the inside of a 31⁄2- or 4-quart slow cooker with cooking spray. In the prepared cooker combine barley, tomatoes, zucchini, summer squash, tomato paste, garlic, oregano, and pepper. Pour broth over mixture in cooker.
2 Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. Stir in green beans. Cover and let stand for 10 minutes. Top each serving with feta cheese.
nutrition facts per serving: 270 cal., 3 g total fat (1 g sat. fat), 6 mg chol., 552 mg sodium, 54 g carbo., 14 g dietary fiber, 11 g protein.
bean-and-rice- stuffed peppers
prep: 15 minutes cook: 6 to 61⁄2 hours (low) or 3 to 31⁄2 hours (high) makes: 4 servings
Stuffed peppers make a delightful meatless meal for a change. A can of chili beans with gravy, rice, tomato sauce, and cheese create the stuffing.
4 medium green, red, and/or yellow sweet peppers
1 15-ounce can chili beans with chili gravy
1 cup cooked converted rice
1 cup shredded Monterey Jack cheese (4 ounces)
1 15-ounce can tomato sauce
1 Remove tops, membranes, and seeds from peppers. In a medium bowl stir together chili beans, rice, and 1⁄2 cup of the Monterey Jack cheese; spoon into peppers. Pour tomato sauce into the bottom of a 5- to 6-quart slow cooker. Place peppers, open top side up, in slow cooker.
2 Cover and cook on low-heat setting for 6 to 61⁄2 hours or on high-heat setting for 3 to 31⁄2 hours.
3 Transfer peppers to serving plate. Spoon tomato sauce over peppers. Sprinkle with remaining cheese.
nutrition facts per serving: 332 cal., 12 g total fat (5 g sat. fat), 25 mg chol., 918 mg sodium, 42 g carbo., 10 g dietary fiber, 16 g protein.
thai-style vegetable rice
prep: 20 minutes cook: 41⁄2 to 5 hours (low) or 2 to 21⁄2 hours (high) + 10 minutes makes: 2 servings
Ready-to-use coconut milk, made from pressed coconuts, is easily found in Asian markets and many supermarkets. It adds a wonderful flavor to this dish.
11⁄4 cups reduced-sodium chicken broth
1 cup frozen green soybeans (edamame)
1 small sweet potato, peeled and cut into 1-inch pieces (1 cup)
1⁄2 cup thinly sliced carrot (1 medium)
1⁄2 teaspoon curry powder
1⁄4 teaspoon ground cumin
1⁄8 teaspoon ground ginger
1 clove garlic, minced
1 cup instant brown rice
1⁄4 cup unsweetened light coconut milk
1 tablespoon snipped fresh cilantro
2 tablespoons chopped cashews
1 In a 11⁄2-quart slow cooker combine broth, soybeans, sweet potato, carrot, curry powder, cumin, ginger, and garlic.
2 Cover and cook on low-heat setting for 41⁄2 to 5 hours or on high-heat setting for 2 to 21⁄2 hours.
3 If using low-heat setting, turn to high- heat setting. Stir in uncooked rice. Cover and cook for 10 to 15 minutes more or until rice is tender and most of the liquid is absorbed. Stir in coconut milk and cilantro. Sprinkle each serving with cashews.
nutrition facts per serving: 345 cal., 9 g total fat (2 g sat. fat), 0 mg chol., 406 mg sodium, 52 g carbo., 12 g dietary fiber, 15 g protein.
chili beans and potatoes
prep: 15 minutes cook: 8 to 9 hours (low) or 4 to 41⁄2 hours (high) makes: 6 servings
Chocolate is often added to savory Mexican foods, as it is here. A couple of cans of chili beans are the base for this spicy meal.
2 pounds round red or russet potatoes, cut into 1-inch pieces
2 15-ounce cans chili beans in chili gravy
1 10-ounce package frozen whole kernel corn
1 tablespoon chili powder
1⁄2 teaspoon unsweetened cocoa powder
1⁄2 cup vegetable broth or chicken broth
Shredded cheddar cheese
Sour cream
1 In a 4- to 5-quart slow cooker combine potatoes, chili beans, corn, chili powder, cocoa powder, and broth.
2 Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 41⁄2 hours. Garnish individual servings with cheddar cheese and sour cream.
nutrition facts per serving: 362 cal., 9 g total fat (5 g sat. fat), 19 mg chol., 724 mg sodium, 60 g carbo., 9 g dietary fiber, 14 g protein.
red beans creole
prep: 25 minutes stand: 1 hour cook: 11 to 13 hours (low) or 51⁄2 to 61⁄2 hours (high) + 30 minutes makes: 4 or 5 servings
Creole seasoning supplies the spice for this delicious bean and rice dish. Let everyone boost the heat, if they choose, with bottled hot pepper sauce.
31⁄2 cups dried red beans (11⁄2 pounds), rinsed and drained
5 cups water
3 cups chopped onions (3 large)
2 4-ounce cans (drained weight) sliced mushrooms, drained
6 cloves garlic, minced
2 tablespoons Creole seasoning
1 14.5-ounce can diced tomatoes with basil, garlic, and oregano, undrained
2 cups instant brown rice
2 medium green sweet peppers, cut into strips
Bottled hot pepper sauce (optional)
1 Place beans in a large saucepan. Add enough water to cover beans by 2 inches. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and let stand for 1 hour. Drain and rinse beans.
2 In a 31⁄2- or 4-quart slow cooker combine beans, the 5 cups water, onions, mushrooms, garlic, and Creole seasoning.
3 Cover and cook on low-heat setting for 11 to 13 hours or on high-heat setting for 51⁄2 to 61⁄2 hours.
4 If using low-heat setting, turn to high-heat setting. Stir in tomatoes, uncooked rice, and green sweet peppers. Cover and cook for 30 minutes more. If desired, pass bottled hot pepper sauce.
nutrition facts per serving: 415 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 541 mg sodium, 81 g carbo., 16 g dietary fiber, 23 g protein.
taco-style black beans and hominy
prep: 15 minutes cook: 7 to 8 hours (low) or 31⁄2 to 4 hours (high) makes: 9 servings
Rev up a simple combo of hominy and black beans with a taco seasoning mix. Spoon the mixture into taco shells and cap with your choice of toppings.
Nonstick cooking spray
2 15-ounce cans black beans, rinsed and drained
2 15.5-ounce cans golden hominy, drained
11⁄4 cups water
1 10.75-ounce can condensed cream of mushroom soup
1⁄2 of a 1.25-ounce package (11⁄2 tablespoons) taco seasoning mix
18 taco shells
Sliced green onions, chopped tomatoes, and/or shredded lettuce (optional)
1 Coat the inside of a 31⁄2- or 4-quart slow cooker with nonstick cooking spray. In the prepared cooker combine beans, hominy, the water, cream of mushroom soup, and taco seasoning.
2 Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 31⁄2 to 4 hours.
3 Spoon into taco shells. If desired, sprinkle with sliced green onions, chopped tomatoes, and/or shredded lettuce.
nutrition facts per serving: 317 cal., 10 g total fat (2 g sat. fat), 0 mg chol., 1001 mg sodium, 52 g carbo., 11 g dietary fiber, 12 g protein.
corn and grain gratin
prep: 25 minutes cook: 5 to 51⁄2 hours (low) or 21⁄2 to 3 hours (high) makes: 6 servings
Barley, wheat berries, and corn create a satisfying trio of flavors and textures in this healthy gratin. Don’t forget the Parmesan cheese.
1 cup regular barley (not quick-cooking)
2⁄3 cup wheat berries
2 14-ounce cans chicken broth
1 cup frozen whole kernel corn
1 4-ounce can (drained weight) sliced mushrooms, drained
1⁄2 cup thinly sliced carrot (1 medium)
1⁄2 cup chopped bottled roasted red sweet peppers
1⁄2 cup finely chopped onion (1 medium)
1⁄2 cup dry white wine or chicken broth
1⁄2 cup water
2 cloves garlic, minced
1⁄4 teaspoon ground black pepper
1⁄4 cup finely shredded Parmesan cheese
1 Rinse and drain barley and wheat berries. In a 31⁄2- or 4-quart slow cooker combine barley, wheat berries, broth, corn, mushrooms, carrot, roasted red sweet peppers, onion, wine, the water, garlic, and pepper.
2 Cover and cook on low-heat setting for 5 to 51⁄2 hours or on high-heat setting for 21⁄2 to 3 hours. Stir before serving. Sprinkle each serving with Parmesan cheese.
nutrition facts per serving: 246 cal., 3 g total fat (1 g sat. fat), 4 mg chol., 669 mg sodium, 49 g carbo., 10 g dietary fiber, 10 g protein.
sweet-and-sour cabbage rolls
prep: 1 hour cook: 7 to 9 hours (low) or 31⁄2 to 41⁄2 hours (high) makes: 4 servings
Purchased marinara sauce gets a flavor boost from brown sugar, raisins, and lemon juice. The sauce is cooked along with the bean-filled cabbage rolls.
1 large head green cabbage
1 15-ounce can black beans or red kidney beans, rinsed and drained
1 cup cooked brown rice
1⁄2 cup chopped onion (1 medium)
1⁄2 cup chopped celery (2 stalks)
1⁄2 cup chopped carrot (1 medium)
1 clove garlic, minced
31⁄2 cups marinara sauce or meatless spaghetti sauce
1⁄3 cup raisins
3 tablespoons lemon juice
1 tablespoon brown sugar
1 Remove eight large outer leaves from head of cabbage. In a large pot, cook cabbage leaves in boiling water for 4 to 5 minutes or just until leaves are limp. Drain cabbage leaves. Trim the thick rib in center of each leaf. Set leaves aside. Shred 4 cups of remaining cabbage; place shredded cabbage in a 31⁄2- to 6-quart slow cooker.
2 In a medium bowl combine beans, rice, onion, celery, carrot, garlic, and 1⁄2 cup of the marinara sauce. Divide bean mixture evenly among the cabbage leaves, using about 1⁄3 cup on each leaf. Fold sides of each leaf over filling and roll up.
3 In a large bowl combine remaining marinara sauce, raisins, lemon juice, and brown sugar. Pour about half of the sauce mixture over shredded cabbage in cooker. Stir to mix. Place cabbage rolls on shredded cabbage mixture. Top with remaining sauce mixture.
4 Cover and cook on low-heat setting for 7 to 9 hours or on high-heat setting for 31⁄2 to 41⁄2 hours. Carefully remove the cooked cabbage rolls and serve with the shredded cabbage.
nutrition facts per serving: 406 cal., 12 g total fat (3 g sat. fat), 0 mg chol., 1368 mg sodium, 69 g carbo., 15 g dietary fiber, 14 g protein.
cheesy multigrain spaghetti casserole
prep: 25 minutes cook: 7 to 8 hours (low) or 31⁄2 to 4 hours (high) makes: 6 servings
Tofu (fresh bean curd) provides the low-fat protein source for this one-dish meal. It’s a great way to add soy to your diet.
21⁄2 cups water
1 10.75-ounce can reduced-fat and reduced-sodium condensed cream of mushroom soup
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 cup sliced celery (2 stalks)
1 cup sliced carrots (2 medium)
1 cup chopped onion (1 large)
2 cloves garlic, minced
11⁄2 teaspoons dried Italian seasoning, crushed
1⁄4 teaspoon salt
1⁄4 teaspoon ground black pepper
1 16-ounce package extra-firm tofu, drained if necessary, cubed
8 ounces dried multigrain spaghetti, broken, cooked according to package directions
1⁄2 cup shredded reduced-fat cheddar cheese (2 ounces)
1 In a 31⁄2- or 4-quart slow cooker whisk together the water and cream of mushroom soup. Stir in tomatoes, celery, carrots, onion, garlic, Italian seasoning, salt, and pepper.
2 Cover and cook on low-heat setting for 7 to 8 hours or high-heat setting for 31⁄2 to 4 hours.
3 Gently stir in tofu cubes and spaghetti. Sprinkle each serving with cheddar cheese.
nutrition facts per serving: 263 cal., 5 g total fat (2 g sat. fat), 7 mg chol., 480 mg sodium, 40 g carbo., 5 g dietary fiber, 16 g protein.
zesty vegetable pasta sauce
prep: 30 minutes cook: 10 to 12 hours (low) or 5 to 6 hours (high) makes: 6 servings + reserves
Eggplant stars as the robust beefy hero in many meatless dishes. Reserve 5 cups of the sauce for Double-Sauced Vegetable Lasagna.
2 small eggplant, peeled if desired, cut into 1-inch cubes (6 cups)
1 cup chopped onions (2 medium)
2 cups chopped red or orange sweet peppers (3 medium)
8 cloves garlic, minced (4 teaspoons)
4 14.5-ounce cans Italian-style stewed tomatoes, undrained and cut up
1 6-ounce can Italian-style tomato paste
2 tablespoons packed brown sugar
2 tablespoons dried Italian seasoning, crushed
1⁄4 to 1⁄2 teaspoon crushed red pepper
12 ounces dried extra-wide egg noodles
1⁄3 cup sliced pitted Kalamata olives or sliced pitted black olives
Finely shredded or grated Parmesan or Romano cheese (optional)
Fresh oregano sprigs
1 In a 5- to 7-quart slow cooker combine eggplant, onions, red sweet peppers, garlic, tomatoes, tomato paste, brown sugar, Italian seasoning, and crushed red pepper.
2 Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for 5 to 6 hours.
3 Meanwhile, cook noodles according to package directions; drain and keep warm. Reserve 5 cups sauce; store as directed below. Stir olives into remaining sauce. Serve with hot cooked noodles and, if desired, Parmesan cheese. Garnish with oregano sprigs.
nutrition facts per serving: 339 cal., 4 g total fat (0 g sat. fat), 0 mg chol., 548 mg sodium, 65 g carbo., g dietary fiber, 10 g protein.
to store reserves: Place sauce in an airtight container. Seal and chill for up to 3 days. Use in Double-Sauced Vegetable Lasagna.
double-sauced vegetable lasagna
prep: 35 minutes bake: 50 minutes oven: 350°F makes: 12 servings
Here is an unexpected bonus—this recipe makes 12 servings. Unless you have a crowd to serve, that means you’ll have another night’s meal all ready to go.
1 16-ounce jar Alfredo sauce
1 10-ounce package frozen cut asparagus or chopped broccoli, thawed and well drained
2 cups shredded mozzarella cheese (8 ounces)
1 cup finely shredded Parmesan cheese (4 ounces)
Reserved Zesty Vegetable Pasta Sauce* (see recipe)
1 9-ounce package no-boil lasagna noodles
1 Preheat oven to 350°F. In a large bowl combine Alfredo sauce and asparagus; set aside. In a medium bowl combine mozzarella and 3⁄4 cup of the Parmesan cheese. Spread 1 cup of the reserved pasta sauce in the bottom of a greased 3-quart rectangular baking dish. Top with four lasagna noodles, overlapping and breaking noodles as necessary to fit the dish. Spread half of the asparagus mixture over the noodles. Sprinkle with 1⁄2 cup of the cheese mixture. Top with four more noodles. Spread 1 cup of the reserved sauce over the noodles. Sprinkle with 1⁄2 cup cheese mixture. Top with four more noodles. Spread the remaining asparagus mixture over the noodles. Sprinkle with 1⁄2 cup of the cheese mixture. Top with the remaining lasagna noodles, reserved sauce, and cheese mixture.
2 Bake, covered, for 40 minutes. Uncover and bake for 10 to 15 minutes more or until lasagna is heated through. Sprinkle with remaining 1⁄4 cup Parmesan cheese.
nutrition facts per serving: 270 cal., 14 g total fat (7 g sat. fat), 72 mg chol., 749 mg sodium, 28 g carbo., 3 g dietary fiber, 13 g protein.
*test kitchen tip: There should be 5 cups reserved sauce.
marinara sauce
prep: 30 minutes cook: 10 to 12 hours (low) or 5 to 6 hours (high) makes: 12 servings
This recipe makes enough classic marinara sauce for 12 servings. If you don’t need that much sauce, follow the directions below for storage.
2 28-ounce cans Italian-style whole peeled tomatoes in puree, cut up and undrained
3 cups shredded carrots* (6 medium)
2 cups thinly sliced celery (4 stalks)
2 cups chopped red and/or green sweet peppers (3 medium)
11⁄2 cups finely chopped onions (3 medium)
2 6-ounce cans tomato paste
1⁄2 cup water
1⁄2 cup dry red wine
4 teaspoons bottled minced garlic or 8 cloves garlic, minced
5 teaspoons dried Italian seasoning, crushed
1 tablespoon sugar
2 teaspoons salt
1⁄4 to 1⁄2 teaspoon ground black pepper
12 ounces dried penne pasta
1⁄3 cup grated Parmesan cheese
1 In a 6- to 7-quart slow cooker combine tomatoes, carrots, celery, sweet peppers, onions, tomato paste, the water, wine, garlic, Italian seasoning, sugar, salt, and black pepper.
2 Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for 5 to 6 hours.
3 Meanwhile, cook pasta according to package directions; drain and keep warm. Serve sauce over hot cooked pasta; sprinkle with Parmesan cheese.
nutrition facts per serving: 327 cal., 3 g total fat (1 g sat. fat), 4 mg chol., 844 mg sodium, 62 g carbo., 5 g dietary fiber, 13 g protein.
*test kitchen tip: For quicker preparation, use purchased shredded carrots.
to store reserves: Place sauce in an airtight container. Seal and chill for up to 3 days or freeze for up to 1 month.
garlic-artichoke pasta
prep: 15 minutes cook: 6 to 8 hours (low) or 3 to 4 hours (high) stand: 5 minutes makes: 6 servings
Herb-infused tomatoes tango with garlic, artichokes, and cream— a dance that renders a pasta sauce with Mediterranean flair. Garnish with cheese and olives.
Nonstick cooking spray
3 14.5-ounce cans diced tomatoes with basil, oregano, and garlic, undrained
2 14-ounce cans artichoke hearts, drained and quartered
6 cloves garlic, minced
1⁄2 cup whipping cream
12 ounces dried linguine, fettuccine, or other favorite pasta
Sliced pimiento-stuffed green olives and/or sliced pitted black olives (optional)
Crumbled feta cheese or finely shredded Parmesan cheese (optional)
1 Coat the inside of a 31⁄2- or 4-quart slow cooker with cooking spray. Drain two of the cans of diced tomatoes (do not drain remaining can). In the prepared cooker stir together drained and undrained tomatoes, artichoke hearts, and garlic.
2 Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. Stir in whipping cream; let stand for about 5 minutes to heat through.
3 Meanwhile, cook pasta according to package directions; drain. Serve sauce over hot cooked pasta. If desired, top with olives and/or feta cheese.
nutrition facts per serving: 403 cal., 8 g total fat (5 g sat. fat), 27 mg chol., 1513 mg sodium, 68 g carbo., g dietary fiber, 13 g protein.
