Main Dishes
For many people, setting aside meaty, cheesy dishes leaves them uncertain what to put in their place. Never fear—today there is an incredible array of meatless options that are absolutely delicious, simple to prepare, satisfying, hearty, and—dare we say—“meaty.” Just add a salad or a few side dishes, and perhaps a whole grain bread, and you’re all set.
You’ll be delighted with the rich, new flavors you find here, and your body will thank you for their health value. A few recipes will use ingredients that may be new to you. Give yourself a chance to try them—you’ll be very glad you did.
Before we get to the recipes themselves let’s take a look at whole grains, a staple food for much of the world, often neglected in the West.
Storing and Cooking Whole Grains
Whole grains are a staple part of nearly all cuisines around the world, and for thousands of years they have been valued for their simplicity of preparation and nutritional value. If you like, whole grains work very well as the center of a meal, as they are filling and abundantly nutritious. They can function as the foundation for a chunky tomato sauce, vegetable stew, leftover soup, or saucy bean dish, and they will add substance and balance to lighter fare. You even could build effortless, impromptu meals around whole grains just by adding some beans, seasoned tofu, or tempeh, and whatever fresh vegetables you have on hand.
Planning meals around whole grains is fun and exciting because there is such a wide variety available to us. One visit to any well-stocked natural food store quickly reveals a multitude of options. Each grain has its own unique flavor and characteristics, so it can be a bit overwhelming trying to learn about all of them at once. Focus on one or two, adding more to your repertoire as you are ready.
At each kernel’s core, called the “germ,” is a tiny nutrient-packed seed that provides fat, protein, carbohydrates, and vitamins, and is capable of sprouting into a new plant. The surrounding endosperm layer is comprised of complex carbohydrates encased in protein that provides energy for the grain embryo. The bran is a hard protective coat that is rich in fiber, vitamins, and minerals. Whole grains are an excellent source of long-lasting energy and a rich source of B vitamins, vitamin E, and several minerals, including calcium, phosphorous, and iron.
Whole grains require different treatment than refined foods and must be handled with care. Grains with the germ intact contain oils that will go rancid rapidly if kept at room temperature, especially in hot weather. Store whole grains in the freezer or refrigerator in zippered plastic bags or airtight containers, labeled with the date of purchase. They will remain fresh for about 4 to 5 months.
Rinsing
Whole grains should be thoroughly rinsed before cooking, to remove dust or natural coatings that may impart a bitter taste. Clean the grain just before you are ready to use it, rinsing only the quantity you are planning to cook.
Toasting
Toasting grains refers to browning them in the cooking pot before they are simmered. Browning makes grains taste nuttier. It also allows them to absorb liquid more readily and cook more evenly. Depending on the grain, toasting can take from a few minutes to 10 or even 15 minutes, so it is a step that most people omit, with one exception—millet. The flavor of millet is really enhanced by toasting. It also cooks more completely and develops a fluffier, more pilaf-like texture. To toast grains:
1. Place the rinsed grain in a large, heavy-bottomed pot over medium heat. Stir with a wooden spoon until any remaining water has evaporated and the grain looks dry.
2. At this time some cooks add a teaspoon or so of oil for each cup of grain used. Although purely optional, a small amount of oil enhances the toasting process and helps to keep the grains separate and fluffy.
3. Reduce the heat slightly and continue stirring. Once the grains emit a roasted, nutty aroma and turn a shade or two darker, the toasting process is complete.
4. Pour the liquid into the pot and proceed with simmering the grain. Stand back a bit when you add the liquid, as it will sputter.
How to Cook Whole Grains
• Always cook grain in a heavy-bottomed pot with a tight-fitting lid. A loose-fitting lid is inefficient and may extend the cooking time or cause uneven results.
• The best liquids to use for cooking grains are water, bean broth (the water from cooked beans), or vegetable broth. Do not add salt to the grain if the liquid you are using contains salt.
• Bring the simmer liquid to a rolling boil before stirring in the grain.
• Cooking times for grains can vary greatly, depending on their age and storage conditions. If the grain is not completely cooked after the cooking time has elapsed and the water has been absorbed, stir in a few tablespoons of boiling water.
Cover the pot tightly and continue to cook the grain over very low heat until it is sufficiently done.
• If liquid remains after the grain is tender, drain it in a strainer. Then return it to the cooking pot and reheat it over very low heat to dry it out.
• If you have trouble with grains scorching or sticking to the bottom of your pot, use a heat diffuser.
• Fluff the grain with a fork before serving.
• Refrigerating leftover grain is the best way to store it, but cold grains tend to dry out and harden. To réhydraté place the grain on a vegetable steamer and put in a pot filled with an inch or two of water. Bring the water to a simmer, cover, and steam the grain, stirring once or twice with a fork until it is soft and hot, about 2 to 3 minutes.
Oven-Roasted Tom Tofu
MAKES 8 SLICES (ABOUT 4 SERVINGS)
Marinated tofu is coated with a seasoned flour and baked, creating succulent slices that can be used as an entrée or in sandwiches. Serve it with mashed potatoes and gravy (see Tip that follows recipe), bread stuffing, green beans, cranberry sauce, and a salad—you’ll have a veritable holiday feast!
1 pound firm regular tofu, rinsed and patted dry
Marinade:
¾ cup water
3 tablespoons low-sodium tamari
3 tablespoons nutritional yeast flakes
½ teaspoon poultry seasoning
½ teaspoon ground coriander
½ teaspoon onion powder
½ teaspoon garlic powder
Coating Mix:
½ cup whole wheat flour
¼ cup yellow cornmeal
¼ cup nutritional yeast flakes
½ teaspoon onion powder
½ teaspoon salt
teaspoon pepper
Cut tofu into eight ½-inch-thick slices and place in a wide, shallow mixing bowl. Whisk together marinade ingredients and pour over tofu. Turn slices over so all sides are well coated. Cover bowl and place in refrigerator. Let marinate several hours or overnight, turning slices over occasionally, or spooning the marinade over them from time to time.
When ready to cook, preheat oven to 400°F. Mist a baking sheet with nonstick cooking spray, or line with parchment paper, and set aside. Combine ingredients for coating mix in a shallow bowl. Remove each slice of tofu from marinade one at a time and dredge in coating mix, covering it well all over. Place on prepared baking sheet as soon as it is coated. Mist the tops lightly with olive oil or nonstick cooking spray.
Bake until the bottoms are golden brown, about 15 minutes. Turn over slices and bake until other side is golden brown, about 15 minutes longer.
TIP:
• Save leftover marinade and thicken with a small amount of flour, arrowroot, or cornstarch to make a delicious gravy.
Per two-slice serving: Calories: 298; Protein: 27g; Carbohydrate: 28g; Fat: 11g; Sodium: 770mg; Cholesterol: 0mg; Fiber: 8g.
Oven-Barbecued Tofu Steaks
MAKES 4 SERVINGS
You can prepare these tender tofu steaks as mild or spicy as you like by adjusting the quantities of cayenne and black pepper They make a great entree or sandwich filling.
1 pound firm regular tofu
2 tablespoons salt-free tomato paste
2 tablespoons light molasses
2 tablespoons low-sodium tamari
2 tablespoons water
2 tablespoons balsamic vinegar
1 teaspoon olive oil
½ teaspoon dry mustard
½ teaspoon onion powder
½ teaspoon ground cinnamon
Black and cayenne pepper
Finely chopped scallions, for garnish (optional)
Preheat oven to 375°F. Mist a baking sheet with nonstick cooking spray, or line with parchment paper, and set aside. Rinse tofu and pat dry, then wrap it in a clean kitchen towel and press it gently all over with your hands to extract as much moisture as possible. Slice horizontally into four equal slabs and place on prepared baking sheet. Whisk together remaining ingredients except scallions until well combined. Season with pepper and cayenne to taste. Spread some of the sauce mixture evenly over the top of the tofu slabs. Carefully turn slabs over and spread other side with some of the remaining sauce. If time permits, let the steaks rest at room temperature for 10 minutes to allow the flavor of the sauce to penetrate the tofu. Bake steaks for 20 minutes, basting occasionally with any remaining sauce. Serve hot, warm, or cold, garnished with scallions, if desired.
TIP:
• To infuse the tofu with a deeper barbecued flavor, marinate steaks in the refrigerator 4 to 6 hours, or even overnight, before baking.
Per slice: Calories: 226; Protein: 19g; Carbohydrate: l6g; Fat: l1g; Sodium: 325mg; Cholesterol: 0mg; Fiber: 4g.
Roadhouse Hash
MAKES 4 TO 6 SERVINGS
You’ll never miss eggs or hash again, once you taste this hearty, cholesterol-free dish. Turmeric imparts a beautiful golden color and nutritional yeast flakes add a delicious egg-like flavor. Roadhouse Hash is wonderful for leisurely breakfasts, brunches, lunches, and dinners.
1½ teaspoons olive oil or organic canola or safflower oil
½ cup grated carrots
½ cup diced red or green bell peppers
½ cup thinly sliced scallions
¼ teaspoon turmeric
1 pound firm regular tofu, rinsed, patted dry and crumbled
1 cup drained cooked or canned red kidney beans
2 tablespoons nutritional yeast flakes
Seasoned salt (such as Spike, Herbamare, or garlic salt) and pepper
2 tablespoons minced fresh parsley (optional)
Heat oil in a large skillet over medium-high heat. When hot, add carrots, peppers, scallions, and turmeric, and sauté 3 to 4 minutes. Add tofu, beans, nutritional yeast flakes, seasoned salt, and pepper. Mix well and continue to cook, stirring almost constantly, for 5 to 7 minutes, or until hot. Stir in parsley, if using, and mix well. Serve at once.
Per one-half-cup serving: Calories: 125; Protein: 10g; Carbohydrate: 13g; Fat: 5g; Sodium: 255mg; Cholesterol: 0mg; Fiber: 5g.
Sweet and Sour Tempeh
MAKES 4 SERVINGS
This savory entrée always receives rave reviews. Serve it with a salad and a cooked grain of your choice.
2 teaspoons olive oil
8 ounces tempeh, cut into cubes
1 cup grated carrots
1 red bell pepper sliced into strips
1 green bell pepper sliced into strips
½ teaspoon crushed garlic
2 cups canned pineapple
chunks packed in juice
¼ cup apple cider vinegar
¼ cup water
1 tablespoon sweetener of your choice
2 tablespoons low-sodium tamari
1 tablespoon cornstarch
1 teaspoon ground ginger
2 scallions thinly sliced (optional)
Heat oil in a large skillet. When hot add tempeh and cook 15 to 20 minutes, stirring almost constantly until browned all over. Add carrots, peppers, and garlic, and sauté with the tempeh until peppers are tender. Drain pineapple, but reserve ½ cup of the juice. Combine reserved juice and remaining ingredients except the pineapple chunks and scallion in a small bowl or measuring cup. Whisk together until well combined. Pour over tempeh and vegetables, then add pineapple chunks. Cook, stirring constantly, until sauce is just thickened, about 2 minutes. Serve hot, garnished with scallions if desired.
Per one-cup serving: Calories: 251; Protein: 12g; Carbohydrate: 34g; Fat: 9g; Sodium: 331mg; Cholesterol: 0mg; Fiber: 3g.
Quiek Barbecued Tempeh
MAKES 4 SERVINGS
This incredibly simple dish is a fabulous choice for the outdoor grill. In cool weather cook it on an indoor grill or in the oven. leftovers make a great sandwich filling.
16 ounces tempeh
1 large onion, halved and thinly sliced
2 cups bottled barbecue sauce
Cut tempeh into 1-inch chunks. Steam over boiling water for 15 minutes. Place tempeh and sliced onion in a deep glass or ceramic dish and pour barbecue sauce over all. Toss gently and marinate in refrigerator for at least 1 hour. Cook on outdoor or indoor grill until browned and heated through. Baste frequently with barbecue sauce. Alternatively, bake in a covered casserole dish in a 350°F. oven for 30 minutes.
Per one-half-cup serving: Calories: 328; Protein: 24g; Carbohydrate: 30g; Fat: 9g; Sodium: 680mg; Cholesterol: 0mg; Fiber: 2g.
Southern Beans and Greens
MAKES 4 SERVINGS
This traditional Southern combination creates a beautiful dish with a heavenly blend of flavors and a surprisingly meaty texture. Serve it with rice or another grain on the side. It also makes an excellent topping for warm corn bread, or a delicious filling for pita pockets, tortillas, or chapatis.
3 cups drained canned or cooked beans (your choice—any kind)
1 cup vegetable broth or water
½ teaspoon crushed garlic
4 cups chopped kale, stems and center ribs removed, lightly packed
1 teaspoon olive oil
Salt and pepper
Tabasco sauce
Combine beans, broth or water, and garlic in a large saucepan. Place chopped kale on top of beans and bring to a boil. Cover, reduce heat to low, and simmer until kale is tender, about 15 to 20 minutes. Remove from heat and stir in oil, salt, pepper, and Tabasco sauce to taste.
Per one-cup serving: Calories: 250; Protein: 15g; Carbohydrate: 45g; Fat: 3g; Sodium: 309mg; Cholesterol: 0mg; Fiber: 10g.
Seitan Cassoulet
MAKES 4 SERVINGS
What was a classic lamb stew is now healthful, meatless, and chock-full of unbeatable flavor: Serve it with crusty rolls to dip in the fabulous gravy.
4 large carrots, peeled and sliced into 1-inch chunks
2 cups vegetable broth, water, or flat beer
2 stalks celery sliced diagonally into ½-inch pieces
1 teaspoon dried rosemary finely crushed
2 bay leaves
2 teaspoons olive oil
2 cups chopped onions
Heaping ¼ cup whole wheat flour
1 cup water
3 cups drained cooked or canned white beans
2 cups seitan chunks
2 tablespoons low-sodium tamari
Salt and pepper
Combine carrots, broth (or water, or beer), celery, rosemary, and bay leaves in a large saucepan and bring to a boil. Reduce heat to medium, cover, and simmer until vegetables are tender, about 20 minutes. Meanwhile, heat oil in a large skillet. When hot add onion and sauté until tender, about 10 minutes. Stir in flour and mix well. Then gradually stir in 1 cup water and mix vigorously until sauce is smooth. Remove from heat. When vegetables are tender stir in onion mixture and mix well. Stir in beans, seitan, and tamari. Bring to a boil stirring constantly, then reduce heat to medium. Simmer stew about 5 minutes until sauce thickens and the beans and seitan are hot. Remove bay leaves. Season with salt and pepper to taste. Ladle into soup bowls. Serve hot.
Per one-cup serving: Calories: 558; Protein: 50g; Carbohydrate: 80g; Fat: 5g; Sodium: 797mg; Cholesterol: 0mg; Fiber: 17g.
Chuckwagon Stew
MAKES 4 SERVINGS
Plenty of herbs and seasonings make a sensational broth for this stew. Bread for dipping into the gravy is absolutely essential. Come and get it!
3 cups vegetable broth or water
8 ounces tempeh cut into ½-inch cubes
4 medium carrots, peeled and sliced
2 medium potatoes, peeled and cut into bite-size chunks
2 medium onions cut into
Wedges
½ cup ketchup
¼ cup low-sodium tamari
1 teaspoon garlic powder
1 teaspoon dried tarragon
¼ teaspoon pepper
¼ cup whole wheat flour
cup cold water
1 to 2 tablespoons minced fresh parsley for garnish (optional)
Combine broth or water, tempeh, vegetables, ketchup, tamari, garlic powder, tarragon, and pepper in a large saucepan and bring to a boil. Reduce heat to medium-low, cover, and simmer, stirring occasionally, until vegetables are tender, about 30 minutes. Place flour in a small bowl or measuring cup. Gradually stir in cold water, beating vigorously with a fork until mixture is smooth. Stir into the simmering stew. Cook, stirring constantly, until gravy is thickened and bubbly. Ladle into soup bowls. Garnish each serving with parsley, if desired.
TIP:
Choose reduced-sodium ingredient brands to trim sodium substantially.
Per one-cup serving: Calories: 405; Protein: 21g; Carbohydrate: 66g; Fat: 6g; Sodium: 1389mg; Cholesterol: 0mg; Fiber: 9g.
Broccoli Strudel
MAKES 4 TO 6 SERVINGS
This Strudel consists of a phyllo dough crust filled with broccoli, onions, and seasoned tofu “cheese.” It’s elegant enough for company, yet simple enough for everyday fare.
6 sheets phyllo dough, thawed if frozen
1 teaspoon olive oil
1½ cups chopped onions
1 teaspoon crushed garlic
2 cups bite-size broccoli florets
1 pound firm regular tofu, rinsed, patted dry, and finely crumbled or mashed
2 tablespoons low-sodium tamari
2 teaspoons oregano
½ teaspoon nutmeg
Preheat oven to 350°F. Mist an 8-inch-square glass baking pan with nonstick cooking spray and set aside. Cover phyllo dough with a clean, damp kitchen towel and plastic wrap to prevent it from drying out. Heat oil in a large skillet. When hot add onions and garlic and sauté until onion is translucent, about 5 minutes. Add broccoli and continue to sauté until broccoli is bright green and tender-crisp, about 8 to 10 minutes longer. Transfer mixture to a large bowl. Add tofu, tamari, oregano, and nutmeg, and mix well. Arrange half of the phyllo sheets in the prepared baking dish, easing them in gently. Let edges of the dough hang over the sides of the dish. Spoon broccoli-tofu mixture into the phyllo dough, pressing it in gently to make a smooth, even layer. Separate remaining sheets of phyllo dough. Place them, one at a time, on top of the broccoli-tofu mixture. Lightly mist each one with olive oil or nonstick cooking spray. Fold in edges of phyllo dough 6 and mist top with a little more oil or cooking spray. Bake until crust is golden brown, about 25 to 30 minutes.
Per one-half-cup serving: Calories: 168; Protein: 7g; Carbohydrate: 18g; Fat: 7g; Sodium: 3Hmg; Cholesterol: 0mg; Fiber: 3g.
Seitan and Mushroom Stroganoff
MAKES 4 SERVINGS
This creamy stroganoff is perfect over rice, toast, or wide noodles. Just add a crunchy tossed salad on the side to complete your meal.
2 tablespoons cornstarch or arrowroot
3 tablespoons low-sodium tamari
1 cups vegetable broth or water
½ teaspoon garlic powder
2 tablespoons sesame tahini
1 teaspoon olive oil
2 cups thinly sliced onions
1 teaspoon crushed garlic
4 cups sliced mushrooms
2 cups thinly sliced seitan strips
Pepper
For the gravy, combine cornstarch or arrowroot and tamari in a 2-quart saucepan. Mix well to make a thin, smooth paste. Gradually whisk in vegetable broth, or water, and garlic powder. Cook over medium-high heat, stirring constantly with a wire whisk until gravy thickens and comes to a boil. Remove from heat and vigorously whisk in tahini. Cover and set aside. Heat oil in a large skillet. When hot add onion and garlic and sauté 10 minutes. Add mushrooms and cook, stirring often, 5 to 7 minutes longer. Stir in seitan strips and reserved gravy. Reduce heat to low and cook, stirring often, just until the seitan is heated through, about 5 to 10 minutes. Season with pepper to taste. Serve at once.
Per one-cup serving: Calories: 373; Protein: 39g; Carbohydrate: 38g; Fat: 9g; Sodium: 657mg; Cholesterol: 0mg; Fiber: 6g.
Portobello Mushroom Steaks
MAKES 4 SERVINGS
These large, meaty mushrooms make an exquisite entrée, especially when surrounded by brightly colored vegetables such as green and yellow squash and red bell peppers or cherry tomatoes. The beefy-tasting sauce mingles with the mushroom juices to create a rich, flavorful gravy. You won’t believe how scrumptious, chewy, simple, and satisfying plant-based “steaks” can be!
¼ cup ketchup
2 tablespoons balsamic vinegar
½ teaspoon crushed garlic
4 medium portobello mushrooms
Olive oil, as needed Salt and pepper
Minced fresh parsley, chives, or scallions for garnish (optional)
Combine ketchup, vinegar, and garlic and set aside. Carefully remove mushroom stems, but leave caps whole. Rinse caps under water, gently rubbing with the surface of your thumb to remove any dirt. Place a thin layer of olive oil in a large skillet and heat over medium-high heat. If you do not have a skillet large enough to comfortably hold all four mushrooms at once, cook them in two batches or use two skillets. Place mushrooms in skillet, stem-side up. Cover and cook about 5 minutes. Turn over, reduce heat to medium, cover and continue to cook until fork-tender in the center, about 5 minutes longer. Season with salt and pepper. Spoon reserved sauce equally over each mushroom. Garnish with fresh herbs, if desired. Serve whole, or slice mushrooms on the bias (with the knife held at an angle).
Per “steak”: Calories: 72; Protein: 4g; Carbohydrate: l1g; Fat: 1g; Sodium: 482mg; Cholesterol: 0mg; Fiber: 4g.
Cheesy Broccoli Polenta
MAKES 4 SERVINGS
Hot polenta is simply great for breakfast. It also makes an interesting main dish or side. Nutritional yeast flakes add a cheeselike touch, while broccoli adds flavor, nutrition, and beautiful flecks of green. Do not be tempted to substitute cornmeal for the corn grits, because you will not have good results. Use only the more coarsely ground, whole grain grits (polenta), which can be found in natural food stores and many supermarkets. To round out your dinner, serve with steamed carrots or sliced tomatoes topped with fresh basil. Add a tossed salad with baby greens dressed with a splash of balsamic vinegar.
5 cups water
1 cups yellow corn grits (polenta)
1 to 2 cups finely chopped broccoli
¼ cup nutritional yeast flakes
2 teaspoons olive oil (optional) 1 teaspoon salt
Bring water to a boil in a heavy-bottomed saucepan. Add broccoli and simmer until tender, about 5 minutes. Remove from heat and slowly stir in grits, stirring briskly with a long-handled wooden spoon. Return to a boil stirring constantly. Reduce heat to very low, cover, and cook, stirring occasionally, until very thick, about 20 to 40 minutes. Stir in nutritional yeast flakes, olive oil, if using, and salt, and mix until well combined.
TIPS:
• If the polenta sticks to the bottom of your saucepan slip a heat diffuser underneath.
• For less stirring and sticking, after the grits and broccoli come to a boil transfer the mixture to a double boiler to finish cooking.
Per one-cup serving: Calories: 111; Protein: 7g; Carbohydrate: l6g; Fat: 3g; Sodium: 782mg; Cholesterol: 0mg; Fiber: 3g.
Mandarin Stir-Fry
MAKES ABOUT 4 SERVINGS
The marinade used here adds a sweet and pungent flavor to this hearty, protein-rich dish. Serve it over brown rice, quinoa, or noodles.
3 tablespoons low-sodium tamari
1 tablespoon minced fresh ginger or ginger paste
1½ tablespoons pure maple syrup
1½ cups drained cooked or canned chickpeas (one 15-ounce can), or cubed firm regular tofu or tempeh, or seitan strips
2 teaspoons olive oil
1 large onion halved and thinly sliced
2 medium carrots thinly sliced on diagonal
4 cups bite-size broccoli florets
1 small zucchini or 1 cup snow pea pods, sliced on the diagonal
In a large bowl, whisk together tamari, ginger, and syrup. Add chickpeas, cubed tofu, tempeh, or seitan strips. Toss gently so all pieces are coated with marinade. Let marinate in refrigerator for 30 to 60 minutes or longer, stirring occasionally. Heat oil in a large wok or skillet over high heat. Add onion and sauté until golden brown, about 2 to 5 minutes. Add carrots and cook until just tender-crisp, about 2 to 5 minutes. Add marinated mixture and broccoli and cook until broccoli turns bright green, about 2 minutes. Add zucchini or snow pea pods and cook until tender-crisp and everything is warmed through, about 2 minutes more.
Per one-cup serving: Calories: 214; Protein: 10g; Carbohydrate: 36g; Fat: 4g; Sodium: 649mg; Cholesterol: 0mg; Fiber: 9g.
Stuffed Vegetable Rolls
MAKES ABOUT 4 SERVINGS
This is a variation of stuffed cabbage rolls using vibrant greens in place of the cabbage. Kale and collard greens are exceptionally high in calcium and other important vitamins and minerals. This recipe is a delicious way to incorporate these amazing greens into your repertoire, and it’s actually quite simple to pull together. Serve the rolls with well-seasoned mashed potatoes for a hearty and delectable meal.
12 very large kale or collard leaves
1 cup vegetable broth or water
1 cup finely diced zucchini
1 small red bell pepper, finely
chopped
cup medium-grind bulgur
¼ cup raisins or currants
1 teaspoon basil
½ teaspoon marjoram
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon pepper
½ cup chopped walnuts
1 tablespoon fresh lemon juice
2 cups tomato sauce
Several drops Tabasco sauce
Thoroughly clean the kale or collard greens and carefully cut off the stems. Bring a large pot of water to the boil. Add the whole leaves to the pot, reduce heat, and simmer until leaves are bright green, wilted, and tender, about 12 to 15 minutes. Carefully drain leaves and let cool until they can be handled easily.
Meanwhile, combine water, zucchini, bell pepper, bulgur, raisins or currants, herbs, garlic powder, salt, and pepper in a large saucepan and bring to a boil. Reduce heat to medium, cover, and simmer 8 minutes. Remove from heat and let rest, covered, 5 to 10 minutes. Stir in walnuts and lemon juice.
Lay cooked leaves on a flat surface. Place about cup of bulgur mixture on each leaf in a strip near the stem end. Fold in the two lengthwise sides. Then, starting at the unfolded edge of the stem end, carefully roll up each leaf to enclose filling, forming a neat packet. Save any extra filling to serve on the side.
Stir Tabasco sauce to taste into tomato sauce. Then spoon cup of the sauce into a shallow, 4-quart baking dish. Place vegetable rolls, seam side down, in a single layer over the sauce. Spoon remaining sauce over the rolls. Cover with foil and bake for 20 minutes. Serve hot.
Per roll: Calories: 251; Protein: 9g; Carbohydrate: 36g; Fat: l1g; Sodium: 1171mg; Cholesterol: 0mg; Fiber: 9g.
Zucchini and Herb Calzones
MAKES 4 CALZONES
Stuff bread, not birds! That’s exactly what you’ll do with this tantalizing recipe. The cheesy tofu filling tastes like a rich, well-seasoned ricotta. Serve these scrumptious calzones plain or, if you prefer, topped with a spoonful or two of tomato sauce. Although the directions may appear lengthy, this is a very simple recipe to prepare.
Dough:
1 teaspoon active dry yeast
¾ cup warm water (between 105°F. to 115°F.)
2 teaspoons sweetener of your choice
½ teaspoon salt
2 to 3 cups whole wheat flour—more or less (as needed)
Ricotta-Style Filling:
1 teaspoon olive oil
1 cup zucchini cut into ¼-inch cubes
½ teaspoon crushed garlic
½ pound firm regular tofu, rinsed and patted dry
2 tablespoons minced fresh parsley
1 teaspoon basil
½ teaspoon oregano
½ teaspoon salt
teaspoon ground nutmeg
teaspoon pepper
To make the dough, place yeast in a large bowl and pour the warm water over it. Let rest 5 minutes. Add sweetener and salt, then, using a wooden spoon, beat in enough flour to make a soft but kneadable dough. Turn dough out onto a floured board and knead 5 minutes. Lightly oil a clean, large bowl, and place dough in it. Turn dough over so it is lightly oiled on all sides. Cover bowl with a clean, damp kitchen towel and let rise in a warm place for 1 hour.
Meanwhile, heat oil in a 9- or 10-inch skillet. When hot add zucchini and garlic and sauté until zucchini is just tender, about 3 to 5 minutes.
Place tofu in a medium bowl and mash well. Add parsley, basil, oregano, salt, nutmeg, and pepper and mix well. Fold in cooked zucchini and set aside.
Preheat oven to 400°F. Mist a baking sheet with nonstick cooking spray or line with parchment paper, and set aside. Punch down dough and divide it into 4 equal balls. Keep dough covered with the same towel that covered the bowl and work with 1 ball of dough at a time. Place the ball on a lightly floured board and roll into a 6-inch round. Place ¼ of the filling (about ½ cup for each calzone) slightly off the center of the round, and fold the dough over. Seal edges of the calzone by crimping them with your fingers or with the tines of a fork dipped in flour. Prick them in a few places on top with the tines of the fork. Place calzones on prepared baking sheet as soon as they are formed. Mist tops lightly with nonstick cooking spray or olive oil. Bake on center rack of oven until lightly browned, about 20 minutes.
Per calzone: Calories: 373; Protein: 18g; Carbohydrate: 70g; Fat: 6g; Sodium: 594mg; Cholesterol: 0mg; Fiber: 12g.
Chili Bean Macaroni
MAKES 4 SERVINGS
Spicy beans and pasta make a hearty meal the whole family will enjoy. Serve it with a tossed green salad for a quick and easy supper.
2 cups dry elbow macaroni
1 teaspoon olive oil
1½ cups chopped onions
1 medium green bell pepper, chopped
1 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon basil
1 (14- or 16-ounce) can diced tomatoes, with juice
2 cups drained cooked or canned red kidney beans (one 15-ounce can)
¼ cup low-sodium tamari, or 2 tablespoons balsamic vinegar
Cook macaroni according to package directions. Drain well and place in a covered saucepan or bowl to keep the pasta warm. Set aside. Meanwhile, heat oil in a large skillet. When hot, add onion, bell pepper, and celery. Sauté until tender, about 10 to 12 minutes. Stir in chili powder, cumin, and basil. Mix well, and cook and stir 1 minute longer. Remove from heat and set aside. Add tomatoes and their juice to the reserved pasta. Stir in beans, cooked vegetables, and tamari or vinegar. Mix well. Cook over medium-low heat, stirring often, until warmed through.
Per one-cup serving: Calories: 406; Protein: 18g; Carbohydrate: 77g; Fat: 3g; Sodium: 1116mg; Cholesterol: 0mg; Fiber: I4g.
