Colorful and full of flavor, these self-contained main-dish servings are a pleasant focus for your meal. Serve with a green vegetable, soup, or a salad for a full meal packed with nutrition and enjoyable tastes.
Makes 6 Servings (serving size: ½ squash)
3 acorn squash, halved and seeded
4 tablespoons olive oil, divided
Salt and pepper
2 cups green cabbage, coarsely sliced
1 red bell pepper, seeded and coarsely chopped
½ large onion (about ½ cup), thinly sliced and cut into short lengths
1 cup fresh or frozen corn kernels, cooked
1 cup fresh or frozen green beans, cooked and cut in short lengths
1 tablespoon minced garlic
2 teaspoons fresh thyme
1 teaspoon fresh sage
¼ teaspoon cayenne pepper
1 cup grated carrots for garnish
2 tablespoons flat-leaf parsley, stemmed and chopped, for garnish
1. Preheat oven to 375°.
2. Place squash halves on a baking sheet (cut side up). Brush insides with 2 tablespoons oil. Season each with a dash of salt and pepper. Bake 30 to 35 minutes or until edges are roasted golden and flesh is soft. Transfer baking sheet to a wire rack and loosely cover with foil. Reduce oven to 300°.
3. Heat 1 tablespoon oil in a large skillet over medium heat and cook cabbage until tender and nearly translucent (about 4 minutes), stirring often. Add bell pepper and onion and cook, stirring occasionally, 6 to 8 minutes or until pepper is tender-crisp and onion is soft.
4. Reduce heat to low and add corn, beans, garlic, thyme, sage, and cayenne. Mix well, season with salt and pepper, if desired, and cook 2 to 4 minutes. Remove from heat, stir well, cover, and let stand 5 minutes.
5. With a spoon, fill squash halves with skillet mixture, garnish with carrot and parsley, and return to oven. Turn off heat and allow squash to reheat by warming for about 15 minutes.
Nutrition (per serving): calories 192; fat 10g (saturated 1g); protein 3g; carbohydrate 27g; sodium 21mg
This recipe is quick to make, but if you have the extra time and local fresh vegetables are in season, consider using fresh asparagus and corn.
Makes 4 Servings (serving size: about 1 cup)
2 tablespoons olive oil
1 small onion, chopped (about ½ cup)
1 green bell pepper, seeded and chopped
1 (16-ounce) can whole-kernel sweet corn (or frozen and thawed corn kernels)
1 (10-ounce) can asparagus tips
1 (7-ounce) can pimientos, finely sliced
1 cup grated soy cheese
Salt and pepper, to taste
1. Preheat oven to 300°.
2. Heat oil in a stovetop-safe casserole dish or Dutch oven over medium heat. Sauté onion and bell pepper until tender. Add corn, asparagus, pimiento, salt, and pepper, stirring until all ingredients are well warmed. Remove from heat, sprinkle with cheese, and transfer to oven for 30 minutes until cheese lightly browns.
Nutrition (per serving): calories 286; fat 11g (saturated 1g); protein 7g; carbohydrate 40g; sodium 534mg
These are great little bundles of nutrition and flavor. Play around with the sauce to meet your taste preferences, exchanging the soy sauce for hot sauce or other flavors.
Makes 4 Servings (serving size: 2 cabbage rolls)
8 cabbage leaves
2 tablespoons olive oil
½ medium onion (about ⅓ cup), finely chopped
1 small bell pepper (about ½ cup), seeded and finely chopped
3 green onions, white and green parts, finely chopped
2 large tomatoes (about 2 cups), trimmed, seeded, and coarsely chopped
4 cups cooked brown rice
1 cup fresh green beans, cooked and finely sliced
Salt and pepper, to taste
Sauce:
1 tablespoon olive oil
½ small onion (about ¼ cup), finely chopped
1 (15-ounce) can tomato sauce
1 tablespoon soy sauce or tamari
2 bay leaves
Salt and pepper, to taste
1. To prepare sauce, heat oil in a saucepan over medium heat and add onion. Sauté until golden. Add all remaining ingredients and simmer for 10 minutes. Set aside.
2. Pour boiling water over cabbage leaves until softened (about 2 to 3 minutes). Drain and set aside on paper towels to dry.
3. Heat oil in a saucepan over medium heat; add onion, pepper, green onions, and tomatoes and cook until tender (6 to 8 minutes). Add brown rice and green beans; mix thoroughly and season to taste with salt and pepper.
4. Divide mixture into eight portions and place on each cabbage leaf. Roll up, fold in leaf ends, and secure with fine string or wooden toothpicks.
5. Place rolls in a large saucepan and pour sauce over them; gently simmer for 20 to 30 minutes. Remove bay leaves and serve.
Nutrition (per serving): calories 317; fat 13g (saturated 3g); protein 7g; carbohydrate 45g; sodium 370mg
Using cauliflower as a faux steak is a creative way to make a delicious meatless dinner. The “steaks” are slices of the nutritious vegetable served in a bed of rice, quinoa, or couscous.
Makes 4 Servings (serving size: 1 slice with toppings)
1 head cauliflower (about 3 pounds), trimmed
4 tablespoons olive oil, divided
2 to 4 cups grape, cherry, or small Roma tomatoes
Salt and pepper (optional during cooking)
2 large bell peppers
1 tablespoon rice or red wine vinegar
2 tablespoons fresh parsley, stemmed and coarsely chopped
1 cup pitted Kalamata or green olives, rinsed, drained, and halved
2 garlic cloves, minced and divided into two portions
2 to 4 cups cooked grain (couscous, quinoa, rice), for serving
1. Preheat oven to 375°.
2. Place the whole cauliflower stem down on a cutting board. In the same way you would slice a loaf of bread, start from the center of the cauliflower and use a sharp knife to make four slices to create the steaks (¾-inch to 1-inch thick); set aside.
3. Cut the remaining pieces of cauliflower into florets and mix in a bowl with about 1 teaspoon of the divided oil; place on one side of a rimmed baking sheet. Toss the tomatoes with about 1 additional teaspoon of the divided oil and arrange on the opposite side of the baking sheet. Season with salt and pepper and place in preheated oven. Roast vegetables for 15 to 25 minutes or until florets begin to brown and tomatoes begin to collapse. Check after 10 minutes and reposition, if necessary. Remove baking sheet to a wire rack and reduce oven to lowest heat setting. Spoon precooked grain (couscous, quinoa, or rice) into a covered casserole dish; place in oven to warm.
4. Meanwhile, roast bell peppers over a high gas flame or under a broiler, turning frequently, until the sides are all charred, about 10 minutes. Place the hot, charred peppers in a medium bowl and cover with plastic wrap; set aside to steam for 10 minutes. Then rub the peppers with a paper towel to remove the skin. Remove the stem and seeds; chop coarsely.
5. In a large non-stick skillet over medium heat, heat 1 tablespoon oil and briefly cook 1 clove minced garlic until fragrant (about 1 minute). Add two cauliflower steaks, cover, and cook 5 minutes until underside is lightly brown. Flip, season with salt and pepper, cover, and cook 10 minutes or until tender. Place cooked steaks in oven on baking sheet under aluminum foil tent. Repeat process for remaining steaks, adding 1 tablespoon oil and 1 clove minced garlic.
6. When cauliflower steaks are tender and still hot, serve on a bed of warm grain, topped with roasted peppers and tomatoes.
Nutrition (per serving): calories 390; fat 18g (saturated 3g); protein 8g; carbohydrate 54g; sodium 540mg
Using herbs and spices to flavor your vegetables makes them very satisfying and enjoyable. Curry is a good choice and pairs with many vegetables.
Makes 4 Servings (serving size: about 1½ cups)
3 tablespoons olive oil
2 teaspoons dried mustard
2 teaspoons ground cumin
2 teaspoons fenugreek seeds*
1 medium onion, sliced (about ¾ cup)
2 garlic cloves, minced
2-inch piece fresh ginger, peeled and minced
1 teaspoon ground turmeric
1 teaspoon ground cumin
4 teaspoons ground coriander
1 cup water
3 cups fresh tomato, chopped
2 cups peeled potato, cubed
1 cup carrots, sliced (cut in rounds)
3 cups green cabbage, shredded
½ cup fresh peas (or 1 cup pea pods, trimmed)
Juice of ½ lemon
Salt, to taste
Fresh cilantro, finely chopped, for garnish
1. Heat oil in a large skillet over medium heat. Sauté mustard, cumin, and fenugreek seeds; immediately cover with a lid until seeds stop popping. Add onion, garlic, and ginger and sauté until onion is soft. Add turmeric, cumin, and coriander and sauté for 1 minute. Remove skillet from heat and let cool.
2. In a blender, puree skillet mixture with the water. Return to skillet and stir in tomatoes, potatoes, and carrots. Cover and simmer for 8 minutes. Add cabbage, cover, and simmer for 20 minutes. Add peas, lemon juice, and salt and mix well. Serve hot with cilantro garnish.
Nutrition (per serving): calories 258; fat 12g (saturated 2g); protein 6g; carbohydrate 36g; sodium 43mg
Paella has its origins in Spain, and there are as many varieties as there are hamlets that prepare it. This all-vegetable paella is a filling and satisfying meal for your Daniel Fast.
Makes 4 Servings (serving size: about 1½ cups)
3 tablespoons olive oil
½ medium sweet onion, finely chopped (about ½ cup)
1 medium red bell pepper, seeded and cut into bite-sized pieces
1 medium yellow or orange bell pepper, seeded and cut into bite-sized pieces
½ fennel bulb, trimmed and cut into strips
2 cloves garlic, minced
2 bay leaves
¼ teaspoon smoked paprika
¼ teaspoon cayenne pepper
½ teaspoon ground turmeric
1 cup short-grain brown rice
1 teaspoon saffron threads
½ teaspoon salt
2 cups Basic Vegetable Broth (page 185)
¾ cup frozen lima beans, thawed
12 medium plum tomatoes, halved
5 artichoke hearts, canned in oil, cut into quarters
¼ cup pitted Kalamata olives, halved lengthwise
2 tablespoons chopped fresh parsley
1 fresh lemon, cut into wedges
1. Heat the oil in a paella pan or large skillet over medium heat. Sauté onions for about 5 minutes; add bell peppers and fennel. Continue to cook for about 6 minutes or until onion and bell peppers are softened. Add garlic and cook for 1 more minute.
2. Add bay leaves, paprika, cayenne, and turmeric to the vegetables and gently blend. Add rice and stir well for about 2 minutes and then add saffron and vegetable stock.
3. Reduce heat to low, add ½ teaspoon salt, and simmer very gently undisturbed in the uncovered pan for about 20 minutes or until the rice has absorbed most of the liquid.
4. Remove the rice from the heat and scatter the lima beans, tomatoes, artichokes, and olives over the top. Cover tightly with foil and allow to rest for 10 minutes.
5. Serve in pan after sprinkling the parsley over the top and arranging the lemon wedges around the sides.
Nutrition (per serving): calories 423; fat 15g (saturated 2g); protein 11g; carbohydrate 68g; sodium 442mg
You might want to double this recipe to serve one for dinner and then freeze the second portion for later. It’s a thick stew with lots of vegetables and thickened with split peas.
Makes 4 Servings (serving size: about 1½ cups)
½ cup dried yellow split peas
3 cups water
1 chopped cup yellow onion
2 cups Basic Vegetable Broth (page 185)
2 cloves garlic, crushed or minced
¼ teaspoon ground turmeric
1 to 2 tablespoons finely minced fresh garlic
1 (14.5-ounce) can diced tomatoes
1 cup large cauliflower florets, cut into bite-sized pieces
1 cup diced carrots
1 cup large broccoli florets, cut into bite-sized pieces
1 cup diced red bell pepper
2 teaspoons ground cumin
½ teaspoon freshly ground pepper
Dash of cayenne pepper
Salt, to taste
2 tablespoons coarsely chopped fresh cilantro for garnish (optional)
1. Rinse the split peas under running water. Place in a large stock pot and cover with 3 cups water. Bring to a boil and then reduce heat to simmer the peas for about 40 minutes or until they are tender.
2. Puree the peas using an immersion blender, food processor, or blender and set aside.
3. While the peas are cooking, braise the onions in 1 cup vegetable stock in a 3- to 4-quart sauce pan over medium heat until just tender. Add the garlic, turmeric, and ginger. Continue to cook for about 5 more minutes. Add the tomatoes, cauliflower, and carrots.
4. Meanwhile, blanch the broccoli in boiling water for 60 to 90 seconds and then run it under cold water so it retains its bright green color. Drain and set aside.
5. When the carrots are just tender, add the red bell pepper, cumin, coriander, pepper, and cayenne. Continue to gently simmer until all the vegetables are cooked.
6. Add the split pea puree to the pot along with the broccoli. Add additional vegetable stock until the stew reaches the consistency you desire.
7. Season to taste with salt, serve in individual serving bowls, and garnish with cilantro.
Nutrition (per serving): calories 191; fat 1g (saturated 0g); protein 11g; carbohydrate 37g; sodium 172mg
Pleasant flavors, color, and texture all combine to make these patties a delicious option for your dinner meals. You can also make extra patties and serve them for lunch along with a green salad and a piece of fruit.
Makes 4 Servings (serving size: 1 patty)
1½ cups brown lentils, cooked and drained
1 small red onion (about ½ cup), finely diced
1 tablespoon Italian seasoning
3 teaspoons olive oil, divided
3 heaping tablespoons brown-rice flour
2 ounces frozen spinach, thawed
3 garlic cloves, minced
Salt and pepper, to taste
1 to 2 medium tomatoes (about 1 cup) diced, for serving
1. In a bowl, mash cooked lentils. Add onion and Italian seasoning, mix well, and set aside.
2. In another bowl, mix ¼ cup water, 1 teaspoon oil, and 3 tablespoons flour until smooth; set aside.
3. In a saucepan over medium-high heat, bring ¾ cup water to a boil and add spinach and garlic; immediately reduce heat to low. Cook 5 to 7 minutes, stirring occasionally; remove from heat. Transfer spinach to a colander placed over a bowl; press mixture with a rubber spatula to remove excess water; let cool.
4. Combine drained spinach with lentil mixture and stir well. Add 1 to 3 tablespoons of flour mixture to lentil-spinach mixture, 1 tablespoon at a time, stirring well, until patties hold together. Shape ½-inch- to 1-inch-thick patties using wet hands.
5. Heat 2 teaspoons oil in skillet over medium heat; cook patties until underside begins to toast. Lightly season with salt and pepper, if desired, and flip. Continue cooking and turning until patties are evenly toasted.
6. Remove from skillet, top with fresh tomatoes, and serve.
Nutrition (per serving): calories 184; fat 4g (saturated 1g); protein 9g; carbohydrate 30g; sodium 22mg
Fajitas are so fun to eat and packed with color, flavors, and nutrition. If following the Daniel Fast, you may need to search for whole-grain tortillas at your local health-food store, as most traditional tortillas have added leavening or food additives and will not be Daniel Fast compliant.
Makes 4 Servings (serving size: 2 fajitas)
8 (6-inch) brown-rice or whole-grain tortillas
1 (15-ounce) can refried beans
1 large white onion (about 1 cup), halved and cut into ½-inch slices
2 large poblano chilies (about ½ cup), halved, seeded, and cut crosswise into ½-inch slices
2 medium zucchini (about 2–3 cups), ends trimmed, and cut into ½-inch half circles
2 cups corn kernels (thawed, if frozen)
Salt and pepper, to taste
½ cup Salsa Sauce (page 225)
Lime wedges, for serving (optional)
1. Preheat oven to 275°.
2. Wrap tortillas in parchment-lined aluminum foil and place in oven to warm, about 15 minutes. In a small saucepan, warm the beans over low heat.
3. In a large skillet, heat oil over medium-high. Add onion and chilies and cook until softened, 12 to 15 minutes. Add zucchini and cook until tender-crisp, about 6 minutes. Add corn and cook until warmed, about 3 minutes. Season with salt and pepper. Spread beans on tortillas, top with vegetables, and serve with salsa and lime wedges.
Nutrition (per serving): calories 513; fat 14g (saturated 2g); protein 16g; carbohydrate 81g; sodium 1,279mg (possibly less depending on how much salt is added)
Tofu is like a flavor chameleon, picking up the flavors of the foods it’s served with. That’s what happens with this meal, making the patties delicious.
Makes 4 Servings (serving size: 1 patty)
1 recipe Spicy Tomato Sauce (page 226)
1 cup (8 ounces) firm tofu, rinsed, drained, dried, and cut into ½-inch-thick slabs
½ cup soy sauce or tamari mixed with ¼ cup water
½ cup brown-rice flour
1 teaspoon curry powder
⅛ teaspoon cayenne pepper
1 tablespoon olive oil
½ medium onion (about ⅓ cup), finely sliced
1. In a 9-by-13-inch glass casserole dish, place tofu patties in a single layer and drizzle with soy sauce or tamari. Turn with a spatula until both sides are coated. Set aside, turning occasionally until tofu absorbs all liquid.
2. On a large platter, mix together flour, curry powder, and cayenne pepper. Dredge tofu patties until well coated.
3. In a skillet over medium heat, add oil and sauté onion until softened. Add tofu patties and sauté until both sides are browned and some of the onion is lightly crisped. Reduce heat to prevent overcooking.
Nutrition (per serving): calories 247; fat 11g (saturated 2g); protein 16g; carbohydrate 24g; sodium 2071mg
These wraps pair nicely with a green salad or cup of chili. Satisfying flavors plus filling and nutritious, the tortillas are sure to delight you.
Makes 4 Servings (serving size: 2 tortillas)
1 zucchini, ends trimmed, sliced lengthwise into spears and spears halved
½ red bell pepper, seeded and sliced julienne lengthwise into slivers 1 cup (8 ounces) firm tofu, cubed
1 garlic clove, minced
1 tablespoon olive oil
½ teaspoon ground cumin
¾ cup green onions, whites and greens, thinly sliced
1 recipe Guacamole (page 227)
8 brown-rice or whole-grain tortillas, wrapped in parchment paper and aluminum foil
1. Preheat oven to 200° or lowest warm setting. Place wrapped tortillas in oven to warm.
2. In a bowl, mix zucchini, bell pepper, and tofu with 1 tablespoon oil; stir until well coated.
3. In a large skillet over medium-high, sauté zucchini, bell pepper, tofu, and garlic. Drizzle with excess oil from bowl and sprinkle with cumin. Reduce heat to medium-low, add onion, and stir fry 3 to 5 minutes. Remove from heat and set aside, covered with kitchen towel to absorb excess moisture.
4. On a baking sheet, lightly spread guacamole on a tortilla; add 1 to 2 tablespoons of skillet mixture, and roll tortilla to contain filling. Position on baking sheet and repeat until all tortillas are filled. Loosely cover with aluminum foil, place baking sheet in oven 10 to 15 minutes until warmed through, and serve.
Nutrition (per serving): calories 370; fat 14g (saturated 2g); protein 17g; carbohydrate 46g; sodium 346mg
Bypassing the meat counter while you’re on the Daniel Fast saves you money, and you’ll soon find new life in a lot of your standards like these potatoes.
Makes 4 Servings (serving size: 1 stuffed potato)
4 small sweet potatoes, yams, or thick-skinned baking potatoes
1 pound fresh kale greens, stem removed and coarsely chopped
½ tablespoon olive oil
½ cup walnuts, whole and halved, soaked in a small amount of water
⅔ cup soy cheese, cubed
1 cup (8 ounces) tofu, crumbled
4 green onions, whites and greens, finely sliced
1. Preheat oven to 400°.
2. Scrub potatoes and puncture with a fork in a number of places. Place in the center of oven rack and bake 45 minutes or until flesh is soft when pierced.
3. In a large skillet over medium-high heat, add oil and kale and stir fry for 2 minutes; reduce heat to medium-low, cover, and cook for 10 minutes, stirring occasionally. Remove from heat and set aside, covered.
4. Reduce oven to 375° and remove baked potatoes; let cool on a wire rack for 5 to 10 minutes. On a cutting board, gently cut potatoes lengthwise into halves. Scoop flesh from each half into a large bowl with care not to scrape skins. Mash potato flesh thoroughly and add walnuts, soy cheese, and tofu; mix thoroughly. Spoon mixture into each potato cup, top with grated cheese, and transfer to a casserole dish and bake for 20 minutes or until cheese begins to turn golden. Remove and garnish with green onions. Serve with kale and vinaigrette dressing.
Nutrition (per serving): calories 522; fat 19g (saturated 2g); protein 21g; carbohydrate 69g; sodium 384mg
Make your meatless dishes lip-smacking favorites by adding two or three complex flavors to the recipe. This one uses cumin, roasted red peppers, and olives to make this wholesome dish a bowl full of flavor.
Makes 4 Servings (serving size: about 2 cups)
8 ounces whole-grain penne pasta, cooked al dente according to package instructions
1 scant teaspoon cumin seeds
1 (7-ounce) jar roasted red peppers, drained and rinsed
1 cup tomatoes, chopped
Olive oil cooking spray
3 zucchini, quartered lengthwise and sliced ¼-inch thick
1 bunch fresh asparagus, trimmed and cooked tender-crisp in a steamer Pinch pepper, or to taste
2 cups chickpeas, cooked
12 green olives, pitted
3 ounces soy cheese, grated, for garnish (optional)
1 tablespoon parsley or cilantro, for garnish (optional)
1. In a medium saucepan over medium-low heat, add cumin and toast, until fragrant, shaking pan occasionally, 1 to 2 minutes. Add and stir together red peppers and tomatoes. Increase heat to medium; bring to a simmer and cook, stirring occasionally, until slightly thickened, about 7 minutes. Remove from heat and cool slightly. Purée in a blender into slightly chunky sauce and return saucepan to low heat. Add pasta and stir occasionally.
2. On a rimmed baking sheet lined with aluminum foil lightly sprayed with oil, spread zucchini in a single layer; mist with oil, sprinkle with pepper, and roast on top oven rack under broiler about 5 to 7 minutes, tossing once, until barely tender and lightly browned.
3. Add chickpeas and olives to pasta mixture, stirring ingredients together, then occasionally, until warmed through. Add zucchini, gently toss, and remove from heat. Place in individual serving bowls; garnish with cheese and parsley and serve with asparagus.
Nutrition (per serving): calories 360; fat 5g (saturated 0g); protein 17g; carbohydrate 71g; sodium 695mg
* Fenugreek seeds are a common ingredient in Indian cuisine and can be found in the natural foods section of most supermarkets or in health-food stores.