GO MEATLESS ONE DAY A WEEK
BE A PART-TIME VEGETARIAN.
THE GROUND IS SHIFTING in America concerning vegetarian eating. Most restaurants, high and low, offer all-plant dishes. Supermarket products are changing, as well. This isn’t to suggest that our beef-loving, bacon-crazy, and chicken-clucking country is thinking about giving up meat. Rather, more people are recognizing that all-plant meals can be delicious.
They’re also realizing that other populations that eat more vegetables tend to be healthier, and that reducing the amount of meat in the diet doesn’t mean eliminating the pleasures of eating meat: You don’t have to be a vegetarian to eat vegetarian sometimes.
We all know that whole grains, fruits, and vegetables are among the healthiest foods you can eat—loaded with vitamins, minerals, and antioxidants, all things associated with reduced risk of cancer and heart disease. The wonderful thing about vowing to eat vegetarian at least one day a week is that it broadens your culinary horizons and encourages you to experiment with foods you might otherwise pass over.
Already eating meatless meals once a week? That’s great—now aim to add in another day or two each week. And if you’re a vegetarian, focus on expanding your cooking repertoire and making sure your diet is healthy and balanced with good sources of protein and fiber (and not too many saturated fats from dairy).
It’s time to shift your focus and find ways to push those sides to the center of the plate. With our tips and suggestions, three more vegetarian meals a week will be a breeze, too.
YOUR GOAL
Go meatless one day a week for all three meals.
12 healthy habits
YOU MAY BE CONVINCED to jump on the meatless bandwagon...but getting your family to agree to tofu turkey may be a whole other story. Here, Chicago nutritionist Dawn Jackson Blatner, RD, author of The Flexitarian Diet, shares her favorite Italian, Mexican, and American family favorites that can be transformed into vegetarian meals that are no less satisfying and delicious:
Instead of: spaghetti with meat sauce
Try: spaghetti with a white bean marinara sauce. You can still serve your favorite marinara sauce with this quick sub: For every ounce of ground beef, sub in ¼ cup beans.
Instead of: ground beef tacos
Try: tempeh tacos. Tempeh has a much meatier texture than its soy cousin tofu, so you’re more likely to feel satisfied.
Instead of: chicken burritos
Try: bean burritos. Use low-fat refried beans instead of whole beans (or use a combination) for a richer flavor and texture.
Instead of: steak stir-fry
Try: edamame stir-fry. This star soybean provides 8 grams of protein per ½ cup and has a buttery, nutty flavor that will more than make up for the missing meat.
Instead of: turkey on rye
Try: a pita stuffed with protein-rich garbanzo beans or lentil salad. Pita pockets are ideal because they open up, unlike a regular sandwich that beans can roll out of.
“To me, healthy means choosing turkey chili over beef chili—not vegetarian chili.”
CHERYL MARKER
Marketing Consultant
MEATLESS CHALLENGE: Cheryl lives the busy life of a modern New York City working mom, but her thoughts on food still rest heavily in the traditional camp. “I grew up in a house where dinner was meat, potatoes, and a vegetable. I’ve evolved, but my family’s still into the meat,” she says.
OUR ADVICE
▪ Get the kids involved. Take them to the farmers’ market or grocery store, and let them choose a vegetable or fruit that interests them. When it’s time to cook, let them help by stirring, pouring, and measuring ingredients.
▪ Pile veggies on pizza. Family members won’t miss the meat on a homemade pizza, and you’ll find lots of veggie pies to try in this book (for some options).
▪ Swap ground beef for soy crumbles. Mix them with rice and veggies inside a stuffed roasted pepper, rolled up in a burrito, or used to top nachos—your family may never be the wiser.
▪ Master a meatless sandwich. Grill your favorite veggies to add a smoky (and somewhat meaty) quality, place them on a hearty bread, such as ciabatta rolls or a whole-grain loaf, and then top with cheese.
▪ Make vegetarian risotto. Don’t be intimidated by this classic rice dish. Risottos are a great way to incorporate vegetables into a meal. Any leftovers make tasty risotto cakes for tomorrow’s lunch.
IF YOU COVER YOUR PLATE with colorful veggies, beans, and whole grains, you’re less likely to feel that the protein portion is missing. Here’s how to do it:
AT MEALS
▪ Power up your salads. Chickpeas, edamame, and walnuts are all healthy, filling sources of protein. Half a cup of shelled edamame will add 8g of protein to your salad. A quarter-cup of diced hard-cooked eggs boosts your salad’s protein by 4g.
▪ Go for whole grains. Brown rice, quinoa, barley, and other whole grains deliver a good helping of protein with a lot less fat than meat. One cup of cooked quinoa has more than 8g of protein and less than 4g of fat; a 6-ounce rib-eye has 63g of protein but a whopping 34g of fat (more than a third is unhealthy saturated fat).
▪ Give tofu a chance. Tofu can be a daunting ingredient to the novice vegetarian chef, but once you’ve tried a few recipes, you’ll be thinking up your own dishes in no time. You can grill, sauté, roast, or bake tofu, just as you would any piece of meat.
▪ Experiment with beans, nuts, and soy foods. Lentils make a great base for salads, soups, and stews, and 1 cup has nearly 18g of protein. Stir rinsed and drained canned beans into pasta dishes for a protein boost—half a cup has almost 7g of protein.
Risottos made with hearty whole grains are satisfying meat-free options.
Two slices of whole-wheat bread have 7.3g of protein.
▪ Add oomph to dips. Enjoy fresh veggies dunked into protein-rich yogurt sauces and dips, like tzatziki or hummus. Or try bean dips, like our Artichoke, Spinach, and White Bean Dip.
Try almond, cashew, or sunflower seed butter to add variety to your snacks.
▪ Partner fruits, vegetables, and whole-grain bread with protein. Pair apples or whole-grain bread with nut butters—2 tablespoons of almond butter contain 7g of protein. Dip carrot or bell pepper strips in hummus—2 tablespoons have 3g of protein.
▪ Dish out some dairy. A cup of low-fat cottage cheese has 28g of protein; low-fat Greek yogurt has nearly 23g in 1 cup.
Yogurt-based dips can amp up the protein in your afternoon snack.
A NEW VIEW OF PROTEIN
Don’t worry about getting enough protein—it’s a hangover from earlier ideas about vegetarian diets. Protein recommendations are pretty low—46g per day for women, 56g for men—so it’s difficult to be deficient. Here, three tips to make it easier:
1. Don’t think of it as meals minus meat. Focus instead on swapping in plant proteins such as beans and lentils. Then add other protein sources to your plate like nuts, whole grains, and dairy foods.
2. Begin your day with a meatless meal. Whole-grain cereal and milk, Greek yogurt and fruit, or a scrambled egg and cheese sandwich on whole-wheat bread are all easy vegetarian, protein-rich meals.
3. Don’t fuss over “incomplete proteins.” As long as you eat a variety of protein-filled foods throughout the day, you’ll get enough of the essential amino acids you need.
MOST COOKS ARE AWARE OF THE FOUR ELEMENTAL TASTES: bitter, salty, sour, and sweet. But central to Japanese cuisine is a fifth taste: umami. This Japanese word roughly translates to “delicious.” The savory flavor it describes is imparted by the amino acid glutamate and ribonucleotides found naturally in vegetables and dairy (as well as fish and meats), and is what helps make certain vegetarian dishes so satisfying. Here, five meat-free foods that amp up umami flavor:
1. MUSHROOMS
Mushrooms—especially shiitake mushrooms—provide a hearty texture. Add them to pastas, risottos, casseroles, soups, salads, and sandwiches.
2. SOYBEANS
The savory taste of tofu and tempeh can be enhanced with fermented ingredients such as soy sauce, miso, and rice vinegar.
3. TOMATO PASTE AND SUN-DRIED TOMATOES
They impart depth and a rich flavor when added to sauces.
4. GREEN TEA
Think beyond the cup and try brewing green tea to use as a soup stock.
5. SWEET POTATOES
You can intensify the umami flavor of sweet potatoes by roasting, caramelizing, or stewing them. Tomatoes and carrots are also good choices.
A baked sweet potato and a simple side salad make for a filling and almost-effortless meatless meal.
MOST ADULTS NEED 5 to 6½ ounces from the protein food groups each day. It doesn’t take much to reach this goal, either. Here, some amounts from various vegetarian sources that are equivalent to an ounce of meat:
Utilize 10 All-Star Ingredients for Meatless Meals
A VEGETARIAN MEAL MAKES vegetables the center-of-the-plate star. Be sure you keep a variety of veggies on hand, including precut and frozen vegetables, which are just as nutritious as fresh. Then stock your pantry, fridge, and freezer with these essentials so that you can quickly and easily whip up a meatless meal any night of the week.
Nuts pack a hefty amount of protein and healthy fats.
Use for: a quick-energy snack or a crunchy addition to salads, grain dishes, stir-fries, and pilafs. Ground nuts add body to sauces.
Frozen shelled edamame (soybeans) are a convenient way to add color, texture, and protein to most any dish.
Use for: salads, pastas, stir-fries, and whole-grain salads.
Whole grains such as quinoa, farro, bulgur, and brown rice are an ideal base for meatless meals.
Use for: whole-grain salads, risottos, curries, vegetarian stir-fries, and veggie burgers.
Tofu is a meatless chameleon that takes on the flavor of whatever it’s paired with; the texture varies from soft to extra-firm.
Use for: stir-fries, Asian-style noodle dishes, casseroles, and soups.
Large eggs are a high-quality protein that go far beyond breakfast.
Use for: veggie-filled quiches and frittatas, bulking up vegetarian fried rice, and hard-cooking to top entrée salads.
Plain Greek yogurt is higher in protein compared to other yogurts.
Use for: dips, sauces, breakfast parfaits, and marinades.
Made from whole soybeans, tempeh has a firm texture and a nutty flavor.
Use for: sandwiches, stir-fries, and kebabs.
Beans and lentils are a great stand-in for meat because of their high protein content. Legumes also supply fiber, folate, and iron.
Use for: salads, pastas, pilafs, tagines, soups, stews, and dips.
Seitan is a high-protein meat substitute made of wheat gluten; look for it in Asian markets or refrigerated sections of specialty stores.
Use for: stir-fries, Asian-style noodle dishes, casseroles, and stews.
Soy substitutes come in many forms: veggie crumbles, burgers, and sausages.
Use for: lasagna and other casseroles, pastas, tacos, burritos, and chili.
“I rely on an internal database when I cook, but with vegetarian meals, I’m lost.”
JANE BOUTELLE
Business Resources Manager
MEATLESS CHALLENGE: Jane hasn’t attempted a vegetarian diet in 25 years, so she feels a bit behind. “I know it’s not all tofu and seitan, but if it’s not that, what is it?” Jane’s husband is not a fan of vegetables, but she’s determined to expand the horizons of their three children.
OUR ADVICE
▪ Embrace the egg. This low-calorie, protein-rich food is the simplest way to explore meatless meals without arousing the family’s suspicions. Load up frittatas and quiches with fresh produce.
▪ Cook family favorites, sans meat. Start with dishes and flavor profiles that your family enjoys. Mexican food, Italian food, and many American favorites are all candidates for a meatless makeover. Instead of Beef Stroganoff, try meaty mushrooms. White or black bean enchiladas are a great alternative to traditional beef or chicken versions. Veggie nachos, loaded with fajita-style peppers, refried beans, and tomatoes, may be a big hit, too.
▪ Then try something entirely different. Once you’ve built up a bit of meatless momentum, venture outside your usual repertorie to try something like Vegetarian Moussaka, a meatless take on a classic Greek dish that uses fiber-rich bulgur wheat instead of ground meat.
EXPERT TIP: Forgo Faux
“Beware of the faux-meat fixation trap. Boxes of veggie burgers, soy sausages, ‘chicken’ nuggets, and veggie lunchmeats are convenient and fine to include sometimes, but don’t rely on them for every meatless meal. Opt instead for less-processed, lower-sodium options such as beans, nuts, and lentils to get your daily dose of plant protein.”
—Dawn Jackson Blatner, RD, blogger, The Huffington Post, author of The Flexitarian Diet
Remake Family Favorites without Meat
START YOUR MEATLESS MAKEOVER with the foods and flavors that you know your family likes. You may be surprised that just a few substitutions will yield delicious meat-free entrées that everyone enjoys.
3 tablespoons olive oil, divided
½ cup chopped white onion
2 garlic cloves, minced
1 teaspoon kosher salt, divided
1 teaspoon sugar
¼ teaspoon black pepper, divided
¼ teaspoon crushed red pepper
1 (28-ounce) can crushed tomatoes, undrained
½ cup chopped fresh basil
1 tablespoon chopped fresh oregano
1 cup ricotta cheese
½ cup (2 ounces) grated fresh Parmigiano-Reggiano cheese
1 (14-ounce) package water-packed firm tofu, drained
1 large egg, lightly beaten
½ cup thinly sliced green onions
3 cups finely chopped red bell pepper (about 2 medium)
2 medium zucchini, quartered lengthwise and thinly sliced (about 3 cups)
⅓ cup finely chopped fresh parsley
12 cooked lasagna noodles
¾ cup (3 ounces) shredded part-skim mozzarella cheese
1. Preheat oven to 375°.
2. Heat a medium saucepan over medium-high heat. Add 2 tablespoons oil to pan; swirl to coat. Add white onion; sauté 5 minutes or until tender. Add garlic; sauté 1 minute or until golden. Add ½ teaspoon salt, sugar, ⅛ teaspoon black pepper, crushed red pepper, and tomatoes. Cover, reduce heat to low, and simmer 15 minutes or until thoroughly heated. Remove from heat; stir in basil and oregano. Cool.
3. Place ricotta, Parmigiano-Reggiano, tofu, egg, and ¼ teaspoon salt in a food processor; process 10 seconds or until blended. Stir in green onions. Set aside.
4. Heat a large nonstick skillet over medium-high heat. Add remaining 1 tablespoon olive oil to pan; swirl to coat. Add bell pepper, zucchini, and remaining ¼ teaspoon salt; sauté 10 minutes or until vegetables are tender and liquid evaporates. Remove from heat; stir in parsley and remaining ⅛ teaspoon black pepper.
5. Spread ½ cup tomato mixture in bottom of a 13 x 9–inch glass or ceramic baking dish coated with cooking spray; top with 3 noodles. Spread ¾ cup tomato mixture over noodles; top with 1 cup tofu mixture and 1 cup zucchini mixture. Repeat layers twice, ending with noodles. Spread remaining ¾ cup tomato mixture over top. Bake at 375° for 35 minutes or until bubbly; top with mozzarella cheese. Bake 5 minutes or until cheese melts. Let stand 10 minutes. Serves 8.
CALORIES 347; FAT 18g (sat 6.2g, mono 7g, poly 3.6g); PROTEIN 21.6g; CARB 28.8g; FIBER 5.3g; CHOL 53mg; IRON 8.1mg; SODIUM 543mg; CALC 595mg
Serve a hearty salad with nuts and cheese, and corn bread on the side.
2 red bell peppers
3 tablespoons extra-virgin olive oil
1 cup chopped onion
2 teaspoons ground cumin
1 teaspoon crushed red pepper
1 teaspoon paprika
¼ teaspoon salt
4 garlic cloves, thinly sliced
2 cups organic vegetable broth
1½ cups (½-inch) cubed peeled butternut squash
1 (28-ounce) can no-salt-added diced tomatoes, undrained
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can cannellini beans, rinsed and drained
1 (15-ounce) can red kidney beans, rinsed and drained
½ cup thinly sliced green onions
1. Preheat broiler.
2. Cut bell peppers in half lengthwise. Remove and discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet. Broil 15 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 15 minutes. Peel and chop peppers.
3. Heat a Dutch oven over medium-low heat. Add oil to pan; swirl to coat. Add onion; cook 15 minutes, stirring occasionally. Stir in cumin and next 4 ingredients; cook 2 minutes, stirring frequently. Add bell peppers, broth, squash, and tomatoes; bring to a simmer. Cook 20 minutes, stirring occasionally. Add beans; simmer 25 minutes or until slightly thick, stirring occasionally. Sprinkle with green onions. Serves 6 (serving size: about 1½ cups).
CALORIES 264; FAT 8.3g (sat 1.2g, mono 5.2g, poly 1.3g); PROTEIN 9.5g; CARB 40.9g; FIBER 10.7g; CHOL 0mg; IRON 4.4mg; SODIUM 689mg; CALC 145mg
Expert Chatter on Meatless Meals
@EatingMadeEasy: Pick a meatless protein, then plan rest of meal around it. Beans, lentils, eggs, tofu are great meal bases.
@estachura: Use meaty veggies like portobellos and eggplant in a dish like lasagna. No one will notice the meat is missing!
@ChristysChomp: I’ve added lots of chopped mushrooms and soy crumbles at the end of a chili recipe. Gives it a nice “meaty” texture.
VEGGIE BURGERS CAN BE MADE with chickpeas, black beans, white beans, potatoes, lentils, and pretty much any other vegetable that can be mashed and formed into a patty. Made right, they’re delicious—but fragile. Cook them on the stovetop or under the broiler, flipping them very carefully when the time comes.
Black Bean Burgers with Mango Salsa
2 (15-ounce) cans black beans, rinsed and drained
¾ cup finely chopped fresh cilantro, divided
¾ cup (3 ounces) shredded Monterey Jack cheese
¼ cup panko (Japanese breadcrumbs)
2 teaspoons ground cumin
1 teaspoon dried oregano
½ teaspoon sea salt
½ medium jalapeño pepper, finely chopped
2 large egg whites
Cooking spray
1¼ cups chopped peeled mango (about 1 medium)
3 tablespoons chopped shallots
1½ tablespoons fresh lime juice
1 ripe avocado, peeled and chopped
1 garlic clove, minced
6 green leaf lettuce leaves
6 (2-ounce) whole-wheat hamburger buns, lightly toasted
1. Preheat oven to 350°.
2. Place black beans in a medium bowl; mash with a fork. Stir in ½ cup finely chopped cilantro and next 7 ingredients. Shape bean mixture into 6 (½-inch-thick) patties. Arrange patties on a baking sheet coated with cooking spray. Bake at 350° for 20 minutes, carefully turning after 10 minutes.
3. Combine remaining ¼ cup cilantro, mango, and next 4 ingredients in a medium bowl. Place 1 lettuce leaf on bottom half of each hamburger bun; top each with 1 patty, ⅓ cup salsa, and top half of bun. Serves 6 (serving size: 1 burger).
CALORIES 320; FAT 11.9g (sat 3.9g, mono 5g, poly 1.7g); PROTEIN 13.4g; CARB 46.2g; FIBER 10.1g; CHOL 13mg; IRON 3.3mg; SODIUM 777mg; CALC 201mg
Baked Falafel Sandwiches with Yogurt-Tahini Sauce
Sauce:
1 cup plain whole-milk Greek yogurt
1 tablespoon tahini (sesame seed paste)
1 tablespoon fresh lemon juice
Falafel:
¾ cup water
¼ cup uncooked bulgur
3 cups cooked chickpeas (garbanzo beans)
½ cup chopped fresh cilantro
½ cup chopped green onions
⅓ to ½ cup water
2 tablespoons all-purpose flour
1 tablespoon ground cumin
1 teaspoon baking powder
¾ teaspoon salt
¼ to ½ teaspoon ground red pepper
3 garlic cloves
Cooking spray
Chopped fresh cilantro (optional)
Remaining ingredients:
6 (2.8-ounce) Mediterranean-style white flatbreads
12 (¼-inch-thick) slices tomato
Chopped fresh cilantro (optional)
1. To prepare sauce, combine first 3 ingredients, stirring with a whisk until blended. Cover and chill until ready to serve.
2. To prepare falafel, bring ¾ cup water to a boil in a small saucepan; add bulgur to pan. Remove from heat; cover and let stand 30 minutes or until tender. Drain and set aside. Preheat oven to 425°.
3. Place chickpeas and next 9 ingredients in a food processor; pulse 10 times or until well blended and smooth (mixture will be wet). Spoon chickpea mixture into a large bowl; stir in bulgur.
4. Divide mixture into 12 equal portions (about ¼ cup each); shape each portion into a ¼-inch-thick patty. Place patties on a baking sheet coated with cooking spray. Bake at 425° for 10 minutes on each side or until browned. Spread about 2½ tablespoons sauce onto each flatbread. Top each flatbread with 2 falafel patties, 2 tomato slices, and, if desired, chopped cilantro. Serves 6 (serving size: 1 stuffed flatbread).
CALORIES 388; FAT 7.7g (sat 3.5g, mono 1.6g, poly 1.6g); PROTEIN 18g; CARB 64.6g; FIBER 14.7g; CHOL 7mg; IRON 5.2mg; SODIUM 535mg; CALC 181mg
Simmer a Vegetable-Studded Stew
WHAT SAYS GOOD OLD-FASHIONED comfort food more than a pot of stew simmering on the stove? Vegetable stews typically have shorter cooking times because there’s no need for long simmers to tenderize tough cuts of meat. To streamline weekday dinners even further, try cooking a pot of stew the night before for a quick reheatable meal.
Vegetarian Country Captain
Traditionally, Country Captain is a mild chicken stew seasoned with curry powder. Myth has it that a British sea captain working in the spice trade introduced this classic, comforting dish to the Southern United States in the 19th century. Here, the chicken has been replaced with edamame and cauliflower.
1 tablespoon canola oil
1½ cups finely chopped onion
1½ cups diced peeled Granny Smith apple (about ½ pound)
1 tablespoon all-purpose flour
1 tablespoon curry powder
3 garlic cloves, minced
2 cups organic vegetable broth
2 tablespoons mango chutney
2 tablespoons whipping cream
½ teaspoon kosher salt
3 cups cauliflower florets
2 cups frozen shelled edamame (green soybeans)
3 cups hot cooked long-grain white rice
¼ cup dried currants
¼ cup sliced almonds, toasted
Chopped fresh cilantro (optional)
Sliced green onions (optional)
1. Heat a large, heavy nonstick skillet over medium heat. Add oil to pan, and swirl to coat. Add chopped onion, and cook 7 minutes or until tender, stirring frequently. Add apple, and cook 5 minutes, stirring frequently. Add flour, curry powder, and garlic; cook 1 minute, stirring constantly. Add broth, and bring to a boil. Reduce heat, and simmer 2 minutes or until slightly thick. Stir in chutney, cream, and salt. Add cauliflower and edamame; cook 8 minutes or until cauliflower is tender, stirring occasionally. Serve over rice; top with currants and almonds. Garnish with cilantro and green onions, if desired. Serves 4 (serving size: 1¼ cups cauliflower mixture, ¾ cup rice, 1 tablespoon currants, and 1 tablespoon almonds).
CALORIES 473; FAT 14.9g (sat 3.4g, mono 6g, poly 4.4g); PROTEIN 16.7g; CARB 70.6g; FIBER 5.8g; CHOL 10mg; IRON 4.4mg; SODIUM 641mg; CALC 122mg
Moroccan Chickpea Stew
2 teaspoons olive oil
1 cup diced yellow onion (about 1 medium)
1 cup diced carrot (about 1 large)
2 garlic cloves, minced
1 jalapeño pepper, minced
1¾ cups organic vegetable broth
1½ cups cubed peeled Yukon gold potato, about 1 large
2 teaspoons ground cumin
1 teaspoon chili powder
½ teaspoon ground turmeric
⅛ teaspoon salt
1 (28-ounce) can diced tomatoes, undrained
1 (16-ounce) can chickpeas (garbanzo beans), rinsed and drained
3 cups hot cooked brown rice
½ cup plain low-fat yogurt
Chopped fresh cilantro (optional)
1. Heat a large saucepan over medium-high heat. Add olive oil to pan; swirl to coat. Add onion and next 3 ingredients to pan, and sauté 6 minutes or until tender. Stir in broth and next 7 ingredients. Bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender. Serve over rice. Top with yogurt, and sprinkle with cilantro, if desired. Serves 6 (serving size: 1⅓ cups stew, ½ cup rice, and about 1 tablespoon yogurt).
CALORIES 251; FAT 3.8g (sat 0.6g, mono 1.9g, poly 1g); PROTEIN 7.3g; CARB 47.5g; FIBER 6.8g; CHOL 1mg; IRON 2.2mg; SODIUM 401mg; CALC 97mg
WHO SAYS COMFORT FOOD can’t be vegetarian? These recipes give all of the delicious flavor found in the most divine casseroles, but keep within the parameters of a vegetarian diet.
Vegetarian Moussaka
3 peeled eggplants, cut into ½-inch-thick slices (about 2½ pounds)
2 tablespoons extra-virgin olive oil, divided
Cooking spray
2 cups chopped onion
4 garlic cloves, minced
½ cup uncooked bulgur
¼ teaspoon ground allspice
¼ teaspoon ground cinnamon
⅛ teaspoon ground cloves
2 cups organic vegetable broth
2 teaspoons chopped fresh oregano
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 tablespoon butter
2 tablespoons all-purpose flour
1 cup 1% low-fat milk
2 tablespoons finely grated fresh Romano cheese
¼ teaspoon salt
1 large egg, lightly beaten
1. Preheat broiler.
2. Brush eggplant slices with 1 tablespoon oil. Place half of eggplant on a foil-lined baking sheet coated with cooking spray; broil 5 minutes on each side or until browned. Repeat procedure with remaining eggplant. Set eggplant aside.
3. Heat a large skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add chopped onion to pan; sauté 8 minutes. Add garlic; sauté 1 minute. Add bulgur; cook 3 minutes or until bulgur is lightly toasted, stirring frequently. Add allspice, cinnamon, and cloves; cook 1 minute, stirring constantly. Stir in vegetable broth, oregano, and tomatoes. Bring to a boil; reduce heat, and simmer 20 minutes or until thick, stirring occasionally.
4. Melt butter in a saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk until well blended. Gradually add milk, stirring constantly with a whisk. Bring to a boil; reduce heat to medium-low, and simmer 5 minutes or until thick, stirring frequently. Stir in cheese and salt. Remove from heat, and cool slightly. Add egg, stirring well with a whisk.
5. Preheat oven to 350°.
6. Arrange half of eggplant in an 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Spread bulgur mixture evenly over eggplant; arrange remaining eggplant over bulgur mixture. Top with milk mixture. Bake at 350° for 40 minutes, and remove from oven. Increase oven temperature to 475°. Return dish to oven for 4 minutes or until top is browned. Let stand 10 minutes before serving. Serves 4.
CALORIES 343; FAT 13.1g (sat 4.2g, mono 6.4g, poly 1.3g); PROTEIN 11.4g; CARB 47.8g; FIBER 13.4g; CHOL 57mg; IRON 2.3mg; SODIUM 583mg; CALC 203mg
4 teaspoons olive oil, divided
1 cup chopped onion
2 garlic cloves, minced
1 jalapeño pepper, minced
1 teaspoon chili powder
½ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
1 (12-ounce) package meatless fat-free crumbles
48 baked tortilla chips
Cooking spray
1 (15-ounce) can pinto beans, rinsed and drained
1 tablespoon fresh lime juice
2 cups chopped seeded plum tomato
2 tablespoons minced fresh cilantro
1 cup (4 ounces) shredded Monterey Jack cheese
2 tablespoons fat-free sour cream
2 tablespoons chopped green onions
¼ cup sliced ripe olives
1. Preheat oven to 375°.
2. Heat a large nonstick skillet over medium heat. Add 2 teaspoons oil to pan; swirl to coat. Add onion to pan; cook 4 minutes or until tender. Add garlic and jalapeño; cook 1 minute. Stir in chili powder, cumin, black pepper, and crumbles; cook 3 minutes or until thoroughly heated. Arrange half of tortilla chips in an 11 x 7–inch glass or ceramic baking dish coated with cooking spray; top evenly with crumbles mixture.
3. Heat remaining 2 teaspoons oil in pan over medium heat. Add beans, mashing with the back of a wooden spoon until chunky and thick; cook 2 minutes or until heated, stirring constantly. Stir in lime juice.
4. Combine tomato and cilantro. Layer beans and tomato mixture over crumbles mixture in dish. Top with remaining tortilla chips, pressing to slightly crush. Sprinkle evenly with cheese. Bake at 375° for 13 minutes or until cheese is bubbly. Cut casserole into 6 equal pieces; top each serving with 1 teaspoon sour cream, 1 teaspoon green onions, and 2 teaspoons olives. Serves 6.
CALORIES 313; FAT 12.9g (sat 4.6g, mono 5.2g, poly 2.4g); PROTEIN 20.6g; CARB 30.2g; FIBER 7.4g; CHOL 18mg; IRON 3mg; SODIUM 718mg; CALC 295mg
Are you going meatless one day a week?
“We’ve made a slow transition into meatless meals, less because of a conscious choice and more because we’ve just found awesome recipes that work for us.”
—Alyson Lewis
Create Veggie-Rich Pastas and Risottos
PASTAS AND RISOTTOS are always crowd-pleasers: They’re filling, affordable, and amazingly versatile. Opt for whole-wheat versions, which contain the nuttiness and chewiness of satisfying whole grains. Top them off with a small amount of sharply flavored, savory cheese like Parmigiano-Reggiano or pecorino Romano.
Pasta with Black Kale, Caramelized Onions, and Parsnips
If black kale is unavailable, use regular kale. “A great, hearty vegetarian dinner,” said Pjdusschee on CookingLight.com. “I used regular kale; it blended well with the caramelized onions and parsnips. It takes a little while to cook, but your house will smell so good.”
2 tablespoons extra-virgin olive oil, divided
3 cups (⅓-inch) diagonally cut parsnip (about 1 pound)
2½ cups sliced onion (about 1 large)
1 tablespoon chopped fresh thyme
4 garlic cloves, chopped
½ cup dry white wine
8 cups trimmed chopped black kale (about 3 bunches)
½ cup organic vegetable broth
8 ounces uncooked penne pasta
½ cup (2 ounces) shaved fresh Parmigiano-Reggiano cheese, divided
½ teaspoon salt
½ teaspoon freshly ground black pepper
1. Heat a large nonstick skillet over medium heat. Add 1 tablespoon oil to pan; swirl to coat. Add parsnip; cook 12 minutes or until tender and browned, stirring occasionally. Place in a bowl; keep warm.
2. Heat remaining 1 tablespoon oil in pan over medium-low heat. Add onion to pan; cook 20 minutes or until tender and golden brown, stirring occasionally. Stir in thyme and garlic; cook 2 minutes, stirring occasionally. Add wine; cook 3 minutes or until liquid almost evaporates. Stir in kale and broth; cook, covered, 5 minutes or until kale is tender. Uncover; cook 4 minutes or until kale is very tender, stirring occasionally.
3. Cook pasta according to package directions, omitting salt and fat. Drain pasta in a sieve over a bowl, reserving ¾ cup cooking liquid. Add drained pasta to kale mixture. Stir in parsnip, ½ cup reserved cooking liquid, ¼ cup cheese, salt, and pepper; cook 1 minute or until thoroughly heated. Add remaining ¼ cup reserved cooking liquid if needed to moisten. Top with remaining ¼ cup cheese. Serves 6 (serving size: 1⅔ cups).
CALORIES 324; FAT 8g (sat 2.1g, mono 4g, poly 1.1g); PROTEIN 12g; CARB 54.7g; FIBER 7.3g; CHOL 6mg; IRON 3.5mg; SODIUM 428mg; CALC 242mg
Summer Lemon-Vegetable Risotto
8 ounces asparagus, trimmed and cut into 1-inch pieces
8 ounces sugar snap peas, trimmed and cut in half
5 teaspoons extra-virgin olive oil, divided
1 (8-ounce) zucchini, halved lengthwise and cut into½-inch-thick slices
1 (8-ounce) yellow squash, halved lengthwise and cut into ½-inch-thick slices
4¾ cups organic vegetable broth
½ cup finely chopped shallots
1 cup uncooked Arborio rice
¼ cup dry white wine
½ cup (2 ounces) grated fresh pecorino Romano cheese
¼ cup chopped fresh chives
1 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
1 tablespoon unsalted butter
¼ teaspoon salt
1. Bring a large saucepan of water to a boil. Add asparagus and peas; cook 3 minutes or until crisp-tender. Drain and rinse under cold water.
2. Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons oil to pan; swirl to coat. Add zucchini and squash to pan; cook 7 minutes or until lightly browned. Set aside.
3. Bring broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
4. Heat a Dutch oven over medium heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add shallots; cook 3 minutes or until tender. Stir in rice; cook 1 minute, stirring constantly. Stir in wine; cook until liquid is absorbed (about 30 seconds), stirring constantly. Stir in 1 cup broth; cook 5 minutes or until liquid is nearly absorbed, stirring constantly. Reserve ¼ cup broth. Add remaining broth, ½ cup at a time, stirring constantly until each portion is absorbed before adding the next. Stir in vegetables; cook 1 minute or until thoroughly heated. Remove from heat; stir in reserved ¼ cup broth and remaining ingredients. Serves 4 (serving size: 1½ cups).
CALORIES 395; FAT 12.3g (sat 4.7g, mono 4.9g, poly 0.8g); PROTEIN 10.6g; CARB 56.2g; FIBER 7.1g; CHOL 18mg; IRON 3.1mg; SODIUM 512mg; CALC 191mg
EXPERT TIP: A Perfect Meatless Pasta Formula
“Our family is eating less meat these days, and I’ve created a simple formula for a hearty, satisfying non-meat pasta dish that’s suited for any night of the week. It’s a combination of pasta + frozen or fresh veggies + a spoonful of high-quality oil or oil-based sauce + a sprinkling of hard, aged cheese + 2 tablespoons of nuts. It’s easy to prepare and incredibly flexible. A favorite is whole-wheat penne, chopped spinach, pesto, sharp white cheddar, and pistachios.”
—Regan Jones, RD, blogger, The Professional Palate
WHAT COULD BE MORE DELICIOUS—and simpler to make—than pizza sans pepperoni? A pizza crust, either homemade or ready-prepared, is the perfect canvas for a delicious vegetarian masterpiece. The options are endless.
Local Farmers’ Market Pizza
1 pound refrigerated fresh pizza dough
1 tablespoon extra-virgin olive oil
2 cups thinly sliced onion
1 teaspoon chopped fresh thyme
2 cups thinly sliced red bell pepper
5 garlic cloves, thinly sliced
1 cup fresh corn kernels (about 2 ears)
¼ teaspoon salt
¼ teaspoon black pepper
Cooking spray
5 ounces thinly sliced fresh mozzarella cheese
⅓ cup (1½ ounces) grated fresh Parmigiano-Reggiano cheese
1 cup cherry tomatoes, halved
⅓ cup fresh basil leaves
1. Remove dough from refrigerator. Let stand at room temperature, covered, 30 minutes.
2. Position an oven rack in the next to lowest setting; place a 16-inch pizza pan on rack. Preheat oven to 425°.
3. Heat a large nonstick skillet over medium-high heat. Add olive oil to pan, and swirl to coat. Add onion and thyme to pan; cook 3 minutes or until onion is tender, stirring occasionally. Add bell pepper and garlic to pan; cook 2 minutes, stirring occasionally. Add corn, salt, and black pepper to pan; cook 1 minute or until thoroughly heated.
4. Roll dough into a 16-inch circle on a lightly floured surface. Remove pan from oven, and coat with cooking spray. Place dough on pan. Arrange mozzarella slices evenly over dough. Spread corn mixture evenly over cheese, and top with Parmigiano-Reggiano cheese. Bake at 425° for 23 minutes. Arrange tomatoes evenly over pizza; bake an additional 5 minutes or until crust is browned. Remove from oven; sprinkle with basil. Cut into 6 slices. Serves 6 (serving size: 1 slice).
CALORIES 355; FAT 11.6g (sat 4.6g, mono 1.8g, poly 1.8g); PROTEIN 14.2g; CARB 51.4g; FIBER 3.5g; CHOL 23mg; IRON 2.9mg; SODIUM 611mg; CALC 87mg
Roasted Vegetable and Ricotta Pizza
1 pound refrigerated fresh pizza dough
2 cups sliced cremini mushrooms
1 cup (¼-inch-thick) slices zucchini
¼ teaspoon black pepper
1 medium yellow bell pepper, sliced
1 medium red onion, cut into thick slices
1½ tablespoons plus 1 teaspoon olive oil, divided
1 tablespoon yellow cornmeal
⅓ cup tomato sauce
1 cup (4 ounces) shredded part-skim mozzarella cheese
½ teaspoon crushed red pepper
⅓ cup part-skim ricotta cheese
2 tablespoons small fresh basil leaves
1. Position an oven rack in the lowest setting; place a pizza stone on rack. Preheat oven to 500°.
2. Remove dough from refrigerator. Let stand, covered, 30 minutes.
3. Combine mushrooms and next 4 ingredients in a large bowl; drizzle with 1½ tablespoons oil. Toss. Arrange vegetables on a jelly-roll pan. Bake at 500° for 15 minutes.
4. Punch dough down. Sprinkle a lightly floured baking sheet with cornmeal; roll dough into a 15-inch circle on prepared baking sheet. Brush dough with remaining 1 teaspoon oil. Spread sauce over dough, leaving a ½-inch border. Sprinkle ½ cup mozzarella over sauce; top with vegetables. Sprinkle ½ cup mozzarella and red pepper over zucchini mixture. Dollop with ricotta. Slide pizza onto preheated pizza stone. Bake at 500° for 11 minutes or until crust is golden. Sprinkle with basil. Serves 6 (serving size: 2 slices).
CALORIES 347; FAT 11.1g (sat 3.7g, mono 4.4g, poly 2g); PROTEIN 14.8g; CARB 48.5g; FIBER 2.7g; CHOL 15mg; IRON 3mg; SODIUM 655mg; CALC 193mg
BLOGGER TIP: Step Outside Your Comfort Zone
“Going meatless were words I thought I would never say. But I have battled with weight all my life, and I wanted to reach outside my comfort zone and give something new a try. Honestly, it hasn’t been as hard as I thought it was going to be. I have learned to incorporate all my CSA (community-supported agriculture) vegetables into my bean and grain dishes and pumped out a few fantastic meals. Now I’ve started making meatless dinners without even thinking about it. It’s an amazing change that I’m really enjoying. Vegetarian eating is not just about tasteless salads. It’s about eating flavorful dishes that combine grains, beans, and vegetables for the perfect balance of flavor.”
—Brandy Clabaugh, blogger, Nutmeg Nanny
HARDWORKING SOYBEANS in the form of tofu and tempeh are often a staple in vegetarian diets, and no wonder: They have a neutral taste that can adapt to any flavor profile and work in a variety of cooking methods. They’re also a powerhouse of protein and heart-healthy fats. Go ahead, have fun! Experiment with seasonings and worldly twists.
Udon Noodle Salad with Broccolini and Spicy Tofu
8 ounces water-packed extra-firm tofu
5 tablespoons peanut oil, divided
2 tablespoons lower-sodium tamari or soy sauce
1½ teaspoons Sriracha (hot chile sauce), divided
Cooking spray
6 ounces uncooked dried udon noodles (thick Japanese wheat noodles)
6 cups water
1½ teaspoons kosher salt
8 ounces Broccolini
3 tablespoons rice wine vinegar
1 tablespoon grated peeled fresh ginger
1 teaspoon dark sesame oil
½ cup thinly sliced radishes (about 3 medium)
2 tablespoons chopped dry-roasted cashews, toasted
1. Cut tofu into ¾-inch-thick slices. Place tofu slices in a single layer on several layers of paper towels; cover with additional paper towels. Let tofu stand 30 minutes to drain, pressing down occasionally. Remove tofu from paper towels, and cut into ¾-inch cubes.
2. Preheat oven to 350°.
3. Combine 2 tablespoons peanut oil, tamari, and 1 teaspoon Sriracha in a large bowl, stirring well with a whisk. Add tofu cubes to tamari mixture, and toss gently to coat. Let stand 15 minutes. Remove tofu from bowl with a slotted spoon; reserve tamari mixture in bowl. Arrange tofu in a single layer on a foil-lined baking sheet coated with cooking spray, and bake tofu at 350° for 10 minutes or until lightly golden.
4. Cook udon noodles according to package directions, omitting salt and fat. Drain and rinse with cold water; drain well.
5. Combine 6 cups water and salt in a large saucepan over high heat; bring to a boil. Add Broccolini to pan; cook 3 minutes or until crisp-tender. Drain and plunge Broccolini into ice water; drain well. Chop Broccolini.
6. Add remaining 3 tablespoons peanut oil, remaining ½ teaspoon Sriracha, rice wine vinegar, ginger, and sesame oil to reserved tamari mixture in bowl; stir mixture well with a whisk. Add baked tofu, udon noodles, Broccolini, and radishes to bowl; toss gently to coat. Sprinkle salad with cashews. Serves 4 (serving size: 1¼ cups noodle mixture and 1½ teaspoons cashews).
CALORIES 438; FAT 24.7g (sat 4.1g, mono 10.1g, poly 8.2g); PROTEIN 14.3g; CARB 38.4g; FIBER 3.4g; CHOL 0mg; IRON 3mg; SODIUM 572mg; CALC 97mg
A QUICK TOFU TUTORIAL
If you’ve never worked with tofu, the main consideration is matching type to recipe. Tofu is made in two different ways, and each process yields different results. Once opened, you’ll need to place it in an airtight container and cover it with water; change the water daily to keep it fresh. Store in the refrigerater for three to four days.
Silken Tofu
This type has a smooth texture similar to crème fraîche or yogurt. It’s soy milk that’s simply thickened with a coagulant.
Best for: dips, sauces, smoothies, and dessert recipes
Water-Packed Tofu
To make this variety, milk is heated and salts are added to separate the milk into curds and whey. The curds are scooped out, pressed into molds, and drained into blocks of tofu.
Best for: stir-fries and other savory applications in which you want the tofu to hold its shape after it’s cooked
Tempeh and Green Bean Stir-Fry with Peanut Sauce
Tempeh is a high-protein soy product that originated in Indonesia; substitute extra-firm tofu, if desired.
Peanut sauce:
¼ cup water
1 tablespoon brown sugar
3 tablespoons natural-style, chunky peanut butter
1 teaspoon Sriracha (hot chile sauce)
1 teaspoon lower-sodium soy sauce
Stir-fry:
2 teaspoons brown sugar
5 teaspoons lower-sodium soy sauce
1 teaspoon Sriracha
4 garlic cloves, chopped
1 tablespoon plus 2 teaspoons sesame oil, divided
1 (8-ounce) package organic tempeh, cut into⅓-inch strips
2 cups thinly sliced carrot
1 cup (2-inch) strips red bell pepper
1 pound green beans, trimmed
½ cup water
¾ cup thinly sliced green onions, divided
6 ounces mung bean sprouts
1. To prepare peanut sauce, combine ¼ cup water, 1 tablespoon brown sugar, peanut butter, 1 teaspoon Sriracha, and 1 teaspoon soy sauce in a medium bowl, stirring well with a whisk. Set aside.
2. To prepare stir-fry, combine 2 teaspoons sugar, 5 teaspoons soy sauce, 1 teaspoon Sriracha, and garlic in a small bowl, stirring with a whisk.
3. Heat a large heavy skillet over medium-high heat. Add 1 tablespoon sesame oil to pan; swirl to coat. Add tempeh and half of soy sauce mixture; stir-fry 5 minutes or until tempeh is golden brown. Remove tempeh mixture from pan, and keep warm. Add remaining 2 teaspoons oil to pan, swirling to coat. Add carrot, bell pepper, and green beans to pan; stir-fry 3 minutes. Add ½ cup water; reduce heat to medium. Cover and simmer 5 minutes or until beans are crisp-tender. Stir in remaining half of soy sauce mixture, tempeh mixture, half of onions, and bean sprouts; cook 2 minutes or until sprouts are tender. Serve with peanut sauce and remaining half of onions. Serves 4 (serving size: 2 cups tempeh mixture, 2 tablespoons peanut sauce, and 1½ tablespoons green onions).
CALORIES 357; FAT 18.3g (sat 2.9g, mono 7.1g, poly 6.7g); PROTEIN 18.4g; CARB 35.2g; FIBER 8.2g; CHOL 0mg; IRON 4mg; SODIUM 353mg; CALC 158mg