Vegetarian Times - Healing Foods Cookbook - Quick & Healthy 2014

SPECIAL ENCORE EDITION
quick
&
healthy
30-MINUTE MEALS
Soul-soothing soups & stews
Ultimate veggie tacos
Enlightened pasta dinners
Simply spectacular stir-fries
and much more!
AMERICAN VEGGIE
BBQ TACOS, p. 53
53 recipes
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quick
&
healthy
30-MINUTE MEALS
THIRTY MINUTES OR FEWERthats all youll need

to make any of the healthful, delicious appetizers, soups,
salads, entres, and desserts between the covers of
this special edition. Whip up a one-dish meal for
a busy weeknight dinner, or mix and match by adding
an appetizer and a dessert for a no-fuss dinner party.
These dishes are so quick and easy that even multiple
courses can come together by the half-hour mark.
(Try a menu of Cumin and Bean Sprout Quesadillas;
Chickpea, Artichoke Heart, and Tomato Salad with
Arugula; and Coconut-Mango Sundaes, for example.)
Youll also nd time-saving tips to help speed up the
process. It all adds up to fast food thats nutritious and
worthy of a discriminating palate.
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vegetariantimes.com | quick & healthy |
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contents
30-minute meal makers

Appetizers
Noodles
58
on the cover
Soul-soothing soups & stews 22 & 30
Salads
14
Grains
68
Soups
22
Patties
74
Stews
30
Stir-Fries
80
Sandwiches
38
Desserts
86
Tacos & Wraps
48
Recipe Index
96
Ultimate veggie tacos
48
Enlightened pasta dinners
58
Simply spectacular stir-fries
80
cover
Photography by Lisa Romerein
Food styling by Rebecca Farr
Prop styling by Robin Turk
BOW TIES WITH

BROCCOLI PESTO, p. 65
2 | quick & healthy | vegetariantimes.com
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BRUSCHETTA WITH WHITE BEAN PASTE, TOMATO CHUTNEY,

AND BALSAMIC GLAZE, p. 8
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CHAPTER
01
appetizers
SMALL BITES OF FLAVOR, appetizers can be a time-challenged cooks
secret weapon for staving o the hunger pangs of waiting diners.

Nestle diced vegetables in spoonfuls of seasoned grains, top tiny
toasts with a hearty spread and sauce, or seal morsels between tortillas
with molten cheese. The only requirement is that it not be too lling
and that it be enticing enough to invoke eagerness for courses to
come. Coordinate the six speedy starters in this chapter with the
suggested easy salads and entres. With some strategic preparation,
you can have a scrumptious multicourse meal in just 30 minutes.
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WARM AVOCADO HALVES WITH

PINK GRAPEFRUIT AND ENDIVE, p. 8
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15 minutes
Cumin and Bean Sprout
Quesadillas
SERVES 4
In scarcely more time than it takes for

the cheese to melt, these quesadillas are
ready to serve. The sprout lling sticks
inside, so you dont have bits falling out
when eating. To make them for a crowd,
simply multiply the ingredients appropriately, assemble on a baking sheet, and
bake 10 to 15 minutes at 350F. Offer
them as the starter course followed by
a bowl of Butternut Bisque with
Cauliower (p. 24).
1 tsp. whole cumin seeds
4 8-inch fat-free our tortillas
cup grated Monterey Jack cheese or
grated mild soy cheese
cup crunchy bean sprouts, such as
lentils, green peas, and adzuki beans
1 cup prepared chipotle salsa
1. Toast cumin seeds in large, dry skillet

over medium heat 2 to 3 minutes, or
until fragrant, shaking pan constantly.
Transfer to small bowl, and set aside.
2. Warm 1 tortilla in same skillet over
medium heat 1 to 2 minutes. Flip tortilla,
and sprinkle with 1/4 cup grated cheese
and 1/2 tsp. toasted cumin seeds. Scatter
with 1/4 cup crunchy bean sprouts, and
top with second tortilla. Cook 2 minutes,
or until cheese begins to melt and
quesadilla holds together.
3. Carefully ip quesadilla with spatula,
and cook 2 minutes more, or until
slightly crisp on both sides. Transfer to
plate. Repeat with remaining tortillas,
grated cheese, cumin seeds, and sprouts.
Cool quesadillas 1 to 2 minutes, then cut
each into 4 wedges. Serve with salsa.
PER QUESADILLA: 211 CAL; 8 G PROT; 6 G TOTAL FAT
(3 G SAT FAT); 33 G CARB; 13 MG CHOL; 868 MG SOD;
5 G FIBER; 5 G SUGARS
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think inside the glass
25 minutes
Bruschetta with White Bean
Paste, Tomato Chutney, and
Balsamic Glaze
When youre pressed for time, reconstruct your favorite appetizers (or desserts)
in verrines, in homage to a French technique in which colorful ingredients are
layered inside little glasses. Inviting and elegant, verrines are quick and easy to
create. Choose clear glasses or champagne flutes that hold no more than cup,
and pair them with demitasse spoons or small forks. Starting with thicker,
heavier ingredients at the bottom and working up to the lightest and most
delicate, fill the glasses with fruits and vegetables, cheese, yogurt, or tofu, and
for texture, specks of seeds, chopped nuts, dried fruit, or minced herbs.
M A K E S 1 6 B R U S C H E T TA
These elegant bruschetta are simple to

assemble. Serve them as the start of a
quick meal followed by Linguine in
Lemon Cream Sauce (p. 66).
BALSAMIC GLAZE
1 cup balsamic vinegar

2 Tbs. Sucanat or nonrened
cane sugar
WHITE BEAN PASTE
1 15-oz. can cannellini beans, rinsed

and drained
2 oz. grated Parmesan cheese ( cup)
cup fresh orange juice
2 Tbs. olive oil
clove garlic, minced ( tsp.)
CHUTNEY
4 Roma tomatoes, seeded and nely

chopped (2 cups)
1 red Fresno chile, seeded and nely
chopped ( cup)
2 Tbs. nely chopped fresh basil
2 Tbs. nely chopped shallot
2 Tbs. lime juice
BRUSCHETTA
24 minutes
20 minutes
Warm Avocado Halves with

Pink Grapefruit and Endive
Quinoa-Avocado Verrines
SERVES 4
Quinoa practically cooks itself, and the

red variety makes the presentation extra
eye-catching. Try preparing these verrines
as a precursor to Southwestern Salad with
Avocado-Lime Dressing (p. 18) and Black
Bean and Toasted Corn Soft Tacos (p. 51).
Work for these hors doeuvres is actually

done in 12 minutes; the rest is baking
time. Try this recipe with smoothskinned Fuerte avocados, which have
a rmer, less fatty texture and wont turn
mushy when baked. Follow these up
with Szechuan Black-Eyed Pea Salad
(p. 20) and Hoisin-Glazed Tempeh with
Green Beans and Cashews (p. 84).
2 Tbs. olive oil
2 endives, halved and sliced crosswise
into half-moons (2 cups)
2 shallots, thinly sliced ( cup)
2 Tbs. chopped parsley
2 avocados, halved and pitted
1 pink grapefruit, peeled and cut into
segments
1 fresh lime, juiced
SERVES 8
3
2
1
23
cup red or white quinoa

tsp. chili powder, divided
tsp. lime juice, divided
tsp. olive oil
ripe avocado (6.5 oz.)
drops Tabasco sauce
cup alfalfa, broccoli, or leek sprouts
1. To make Balsamic Glaze: Simmer

vinegar and Sucanat in saucepan over
medium-low heat 20 minutes, or until
syrupy. Cool.
2. To make White Bean Paste: Blend
all ingredients in food processor until
smooth. Season with salt and pepper,
if desired.
3. To make Chutney: combine all
ingredients in bowl.
4. To make Bruschetta: Preheat grill
or grill pan. Brush baguette slices with
oil, and grill 2 to 3 minutes on each side.
Spread 1 Tbs. White Bean Paste on each
grilled bread slice. Top with 2 Tbs.
Chutney; drizzle with Balsamic Glaze.
1. Preheat oven to 425F.

2. Heat oil in skillet over medium-high
heat. Add endives and shallots, and saut
3 to 4 minutes, or until vegetables are
softened and brown around edges. Stir in
parsley, and season with salt and pepper,
if desired. Saut 1 minute more.
3. Sprinkle avocado halves with salt and
pepper, if desired, and place on baking
sheet. Fill with endive mixture. Bake
12 minutes, or until avocado begins to
brown. Serve warm surrounded with
grapefruit. Drizzle with lime juice.
1. Bring quinoa, 1/4 tsp. chili powder, and

1 cup water to a boil in small saucepan.
Cover, reduce heat to medium-low, and
simmer 12 to 15 minutes, or until most
liquid is absorbed.
2. Whisk together 2 tsp. lime juice, oil,
and remaining 1/4 tsp. chili powder in
bowl. Add quinoa, and toss to coat.
Season with salt and pepper, if desired.
3. Divide quinoa among 8 glasses.
(Recipe can be prepared ahead up to
this point, then covered, and refrigerated
for up to 24 hours.)
4. Dice avocado, season with salt and
pepper (if desired), and toss with Tabasco
sauce and remaining 1 tsp. lime juice.
5. Divide avocado among glasses, and
top each with 1 pinch of sprouts. Serve
immediately, with small forks or spoons.
PER SLICE (WITH TOPPING): 186 CAL; 7 G PROT; 5 G TOTAL
PER SERVING ( AVOCADO AND CUP FILLING): 225 CAL;
PER 1/3-CUP VERRINE: 66 CAL; 1 G PROT; 4 G TOTAL
FAT (1 G SAT FAT); 28 G CARB; 3 MG CHOL; 309 MG SOD;
3 G PROT; 17 G TOTAL FAT (2 G SAT FAT); 19 G CARB;
FAT (<1 G SAT FAT); 7 G CARB; 0 MG CHOL; 5 MG SOD;
0 MG CHOL; 156 MG SOD; 7 G FIBER; 5 G SUGARS
2 G FIBER; <1 G SUGARS
16 slices French baguette

2 Tbs. olive oil
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Keep it simple: the best
verrines have just three
or four distinct layers.
QUINOA-AVOCADO
VERRINES
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7 minutes
Feta-Stued Peppadews
MAKES 12
Pop three ingredients into each of

these sweet-and-spicy peppers, and
appetizers are served. Find Peppadews
near the pickles or the olive bar at
your supermarket. Offer these before
a Chickpea, Artichoke Heart, and
Tomato Salad with Arugula (p. 18)
and Tabbouleh-Lentil Ragot (p. 71).
small cucumber, peeled, seeded,

and cut into -inch cubes
2 Tbs. crumbled feta cheese,
divided
Slide 1 mint leaf into cavity of each

Peppadew. Fill with 1 or 2 cucumber
cubes and 1/2 tsp. feta. Repeat with
remaining ingredients. Chill until
ready to serve.
PER PEPPADEW: 14 CAL; 1 G PROT; 1 G TOTAL FAT
12 fresh mint leaves

12 Peppadews, rinsed and drained

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One of the great things about a Vitamix? It makes soup.

Hot soup. Right there, in the Vitamix machine itself. Talk
about a secret ingredient. So grab a spoon, because its
time to rethink what you thought was possible.
Find the recipe for Broccoli Cheese Soup at vitamix.com.
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20 minutes
Pita Quesadillas with
Cilantro Hummus
SERVES 4
Cilantro-laced hummus, not cheese,

is what holds these quesadillas together.
To simplify the recipe, add cilantro leaves
to premade hummus. Serve these with
salsa before a main course of SpinachZucchini Soup (p. 24).
HUMMUS
cup cilantro leaves

1 clove garlic, peeled
cup cooked chickpeas (or 15-oz.
can, rinsed and drained)
1 Tbs. lime juice
1 Tbs. olive oil
1. Preheat oven to 350F. To make

Hummus: Process cilantro and garlic
in food processor until chopped. Add
chickpeas, lime juice, oil, and 2 Tbs.
water; pure 3 minutes, or until creamy.
2. To make Quesadillas: Place 2 pita
halves on baking sheet. Spread each
with 1/2 cup Hummus. Top with
peppers, spinach, and remaining pita
halves. Bake 10 minutes, or until crisp.
Cut into triangles, and serve.
PER SERVING ( QUESADILLA): 193 CAL; 7 G PROT;
5 G TOTAL FAT (1 G SAT FAT); 32 G CARB; 0 MG CHOL;
393 MG SOD; 6 G FIBER; 4 G SUGARS
QUESADILLAS
2 7-inch whole-wheat pitas, split

crosswise
2 jarred roasted red bell peppers,
drained and sliced into strips
cup baby spinach leaves
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GERMAN-STYLE WARM
POTATO SALAD, p. 18
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CHAPTER
02
salads
A WINNING SALAD surprises the palate with distinct textures
(smooth avocado, dense chickpeas, crunchy croutons), contrasting
colors (dark green spinach, bright red tomatoes, sunny yellow corn),
and unexpected bursts of avor (peppery arugula, sweet berries, a
sharp cheese), and enhances them all with a complementary dressing. The upcoming pages present four such salads, all meals in their
own right and ready in just 6 to 15 minutes.
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15
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A protein-rich element, such as beans, cheese, or
nuts, can elevate a light salad into a hearty meal.
CHICKPEA, ARTICHOKE HEART,

AND TOMATO SALAD WITH
ARUGULA, p. 18
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SOUTHWESTERN SALAD WITH

AVOCADO-LIME DRESSING, p. 18
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salad shortcuts
15 minutes
German-Style Warm Potato Salad
Prewashed ready-to-eat blends of greens; grated, chopped, and miniature-size

vegetables; sliced nuts and shelled seeds are just some of the salad-friendly
convenience foods appealing to cooks on the fly. Buy a colorful bag of assorted
lettuces, a package of grated carrots, a carton of grape tomatoes, a sleeve of
grated cheese, and a pouch of chopped nutsand you can literally toss
together a salad in seconds. Keep canned beans and chickpeas on hand for
an instant dose of protein, and you have a balanced meal in a bowl. To dress
it up, whisk together a simple vinaigrette: blend cup balsamic vinegar with
1 Tbs. Dijon mustard and salt and pepper to taste; keep whisking as you pour
in cup of extra virgin olive oil in a steady stream. Drizzle over salad, and toss.
SERVES 4
This green beanlaced potato salad is

a satisfying 15-minute entre, but you
could also pair it with grilled vegetarian
sausages for a bigger meal. If you dont
have white balsamic vinegar on hand,
use any mild variety, such as white
wine or rice vinegar.
16 oz. baby red potatoes, cut into
1- x -inch pieces
8 oz. green beans, cut into 2-inch pieces
6 Tbs. olive oil
6 green onions, white and pale-green
parts chopped ( cup)
4 Tbs. white balsamic vinegar
4 Tbs. chopped fresh parsley
2 Tbs. chopped fresh tarragon or dill
8 cups loosely packed baby spinach leaves
1. Cook potatoes in pot of boiling salted

water 8 minutes, or until tender. Add
green beans during last minute of
cooking.
2. Meanwhile, heat oil in skillet over
medium heat. Add green onions.
Cook 3 to 4 minutes, or until tender
but not browned. Remove from heat,
and stir in vinegar.
3. Drain potatoes and green beans. Toss
with olive oil mixture, parsley, and
tarragon. Season with salt and pepper, if
desired. Serve warm on bed of spinach.
PER 2-CUP SERVING: 232 CAL; 5 G PROT; 21 G TOTAL
1 6-oz. jar water-packed artichoke hearts,

rinsed, drained, and sliced
1 cup small pear or grape tomatoes,
halved or quartered
cup chopped pitted kalamata olives,
optional
cup nely chopped fresh parsley
cup prepared balsamic vinaigrette
46 drops sriracha sauce
4 cups baby arugula
2 oz. crumbled feta cheese, optional
1. Toss together chickpeas, artichoke

hearts, tomatoes, olives (if using), and
parsley in bowl.
2. Season vinaigrette with sriracha. Toss
chickpea mixture with vinaigrette, then
stir in arugula and feta (if using). Season
with salt and pepper, if desired.
2
2
1
2
10
Tbs. chopped green onions

Tbs. chopped cilantro
ripe avocado
Tbs. prepared (not chunky) salsa
cup low-fat sour cream
Tbs. lime juice
drops Tabasco sauce, optional
corn tortilla chips crushed, optional
1. Combine lettuce, beans, tomatoes,

and corn in clear glass bowl. Sprinkle
green onions and cilantro on top.
2. Mash avocado in separate bowl, and
whisk in salsa, sour cream, and lime
juice. Season with Tabasco (if using) and
salt and pepper, if desired. Pour dressing
over salad, toss well, and top with
crushed corn chips (if using).

10 minutes
10 minutes
Southwestern Salad with

Avocado-Lime Dressing
Chickpea, Artichoke Heart, and

Tomato Salad with Arugula
SERVES 2
SERVES 4
The 3/4-cup serving of chickpeas in this

salad packs about 11 grams of protein and
9 grams of ber. Toss the salad together
in 10 minutes, and add a crusty loaf of
bread for a hearty meal.
3 cups cooked chickpeas or 2 15-oz. cans
chickpeas, rinsed and drained
Sweet romaine, grape tomatoes, corn,

pinto beans, and crunchy corn chips
come together in just 10 minutes in
this lively and satisfying salad.
1 cup chopped romaine lettuce
cup cooked pinto beans or 15-oz. can
pinto beans, rinsed and drained
cup grape tomatoes, halved
cup fresh or frozen corn kernels
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For a creamy
dressing with
Southwestern
zing, combine
avocado with
salsa, sour cream,
and lime juice.
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6 minutes
Szechuan Black-Eyed Pea Salad
SERVES 4
The protein in the black-eyed peas

makes this salad a light and zesty
meal. Using a precooked canned
variety saves you the legumes long
cooking time.
2 14oz. cans blackeyed peas,
rinsed and drained
1 medium green bell pepper,
chopped (1 cup)
cup chopped red onion
1 jalapeo chile, seeded and
minced (2 Tbs.)
1 clove garlic, minced (1 tsp.)
1 avocado, cubed (1 cup)
2 Tbs. lemon juice
cup olive oil
3 Tbs. red wine vinegar
1 Tbs. Szechuan sauce
2 tsp. sugar
1. Toss together black-eyed peas, bell

pepper, onion, jalapeo, and garlic in
large bowl. Toss avocado with lemon
juice in separate bowl. Add avocado
to black-eyed pea mixture.
2. Whisk together oil, vinegar,
Szechuan sauce, and sugar in bowl
used for avocado. Add black-eyed pea
mixture, and toss to combine.
FAT (3 G SAT FAT); 30 G CARB; 0 MG CHOL; 657 MG
SOD; 9 G FIBER; 5 G SUGARS
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SPINACH-ZUCCHINI
SOUP, p. 24
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CHAPTER
03
soups
HOMEMADE SOUPS are not known for being the quickest to
preparethey usually involve lots of time for simmeringbut
the worlds universal comfort food can be yours in 30 minutes or
fewer. Ahead, youll nd three delicious, nutritious recipes to prove
it. And, while they do require some time bubbling on the stove, that
just gives you the opportunity to slice some good crusty bread or
prepare a complementary appetizer or salad accompaniment.
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23
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get a head start

and a handy tool
20 minutes
Spinach-Zucchini Soup
SERVES 6
Fast-cooking zucchini and spinach

combined with canned beans and broth
help speed this meal to your bowl.
Round it out with dinner rolls.
1 Tbs. olive oil
1 large onion, diced (2 cups)
1 medium zucchini, cut into -inch
pieces (2 cups)
2 cups low-sodium vegetable broth
1 15-oz. can white beans, rinsed and
drained
4 cups baby spinach (4 oz.)
2 Tbs. lemon juice
2 tsp. grated lemon zest
4 tsp. nely chopped mint leaves
For speedy soups, start with ingredients that are precooked, partially or
completely. Stock up on ready-to-use vegetable broth, frozen vegetables,
canned beans, and dried herbs. When it comes to fresh vegetables, steaming
cooks faster than boiling, so before introducing them to the pot, steam raw
veggies in a steamer on the stove oreven more quicklyin the microwave.
If you love thick, pured soups, invest in a handheld blender: it will let you
pure right in the pot, saving time on prep and cleanup.
heat to medium-low, and simmer

5 minutes, or until spinach is wilted.
3. Stir in lemon juice, zest, and mint.
The squash base is pured before cooking

rather than after, so no shufing of hot
liquids is required. For a heartier version,
substitute 1 cup peeled, diced potatoes
for half of the cauliower.
FAT (<1 G SAT FAT); 21 G CARB; 0 MG CHOL; 189 MG SOD;

1. Heat oil in large saucepan over

medium heat. Saut onion 3 to 5
minutes, or until translucent. Add
zucchini, and cook 8 minutes more, or
until vegetables are well browned.
2. Add vegetable broth and 2 cups water,
and bring to a boil. Stir in beans and
spinach, and return to a boil. Reduce
2 cups coarsely chopped cauliower

orets (4 oz.)
1 10-oz. pkg. frozen diced butternut
squash, thawed (1 cups)
1 cup low-sodium vegetable broth
1 Tbs. all-purpose our
tsp. dried thyme
1 cups soy creamer
1 cups frozen corn kernels, thawed
2 green onions, white and pale green
parts thinly sliced
30 minutes
Butternut Bisque with
Cauliower
SERVES 5
For a velvety bisque with less prep work,

start with frozen diced butternut squash.
1. Place steamer basket and 1/2 inch of

water in medium saucepan. Cover,
and steam cauliower 4 to 6 minutes,
or until tender. Set aside.
2. Meanwhile, pure squash, broth,
our, and thyme in blender or food
processor until smooth.
3. Bring squash pure to a boil in
saucepan. Cover, reduce heat to
medium-low, and simmer pure
10 minutes, whisking occasionally
to prevent scorching.
4. Remove pan from heat, and stir
in soy creamer. Add cauliower and
corn, and cook 1 to 2 minutes, or until
heated through. Season with salt and
pepper, if desired. Ladle soup into
bowls, and top with green onions.
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BUTTERNUT BISQUE
WITH CAULIFLOWER
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R
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A strong, stimulating
aromatic that
contains natural,
soothing eugenol
Cajeput Oil
Very soothing to
bronchial and
sinus passages.
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30 minutes
Broccoli and Cheese Soup
SERVES 8
This surprisingly light soup gets extra

cheesy avor from an unexpected
ingredient: vitamin Brich nutritional
yeast akes.
1 medium yellow onion, nely
chopped (1 cup)
2 bunches broccoli, trimmed and
coarsely chopped (2 lb.)
3 cups low-sodium vegetable broth
1 Tbs. nutritional yeast akes

tsp. ground cumin
tsp. ground nutmeg
cup fat-free half-and-half
cup shredded reduced-fat Swiss cheese
1. Coat 3-qt. saucepan with cooking

spray. Cook onion in saucepan over
medium heat 4 to 5 minutes, or until
softened, stirring occasionally. Add
broccoli, vegetable broth, and 2 cups
water, and bring to boil. Stir in nutritional yeast, cumin, and nutmeg; reduce
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heat, and simmer, partially covered,

20 minutes, or until broccoli is tender.
2. Working in batches, pure soup in
food processor, until smooth, and return
to saucepan (or use handheld blender to
pure soup right in saucepan). Stir
in half-and-half, and heat over low
heat until hot. Season with salt and
pepper, if desired. Sprinkle each serving
with 1 Tbs. cheese.
PER 1-CUP SERVING: 96 CAL; 7 G PROT; 2 G TOTAL FAT
27
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DOUBLE CORIANDER
EGGPLANT TAGINE, p. 35
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CHAPTER
04
stews
A RUSTIC, stick-to-your-ribs stew is pure satisfaction. Although
stewing is by denition a slow processthink low-temperature,
moist-heat cookingthe good news is that its a hands-o one.
Once ingredients are covered on the stove or in the oven, youre free
to tend to other tasks as the avors merge and intensify. Thanks to a
few strategic shortcuts, the ve hearty meals that follow are ready to
warm you from the inside out in just 20 to 30 minutes.
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31
30 minutes
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Butternut Squash and

Chickpea Stew with Couscous
SERVES 8
Store-bought creamy soups, such

as butternut squash, corn, or
potato-leek, make great bases for
hearty stews like this one. Couscous
is a just-add-hot-water complement.
2
1
1
1
1
Tbs. olive oil

medium carrot, diced ( cup)
small onion, diced (1 cup)
red bell pepper, chopped ( cup)
Tbs. whole cumin seeds
bay leaf, crumbled
2 16-oz. cans chickpeas, rinsed

and drained
1 32-oz. container butternut
squash soup
2 cups couscous
1. Heat oil in saucepan over medium

heat. Add carrot, and saut 3 to 5
minutes, or until softened. Add
onion and bell pepper, and saut
3 to 5 minutes more, or until soft.
Stir in cumin seeds and bay leaf.
2. Pure 3/4 cup chickpeas and
3
/4 cup butternut squash soup in
blender until smooth. Add pure
to carrot mixture along with

remaining chickpeas and soup.
Simmer 15 to 20 minutes. Season
with salt and pepper.
3. Meanwhile, place couscous in
heat-proof bowl, and stir in 2 cups
boiling water. Cover, and let stand
3 to 5 minutes, or until all liquid is
absorbed. Fluff couscous with fork.
Divide couscous among 8 shallow
bowls. Ladle chickpea stew around
couscous in each bowl.
PER SERVING: 359 CAL; 12 G PROT; 6 G TOTAL FAT
(<1 G SAT FAT); 63 G CARB; 0 MG CHOL; 384 MG
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MOCK CHICKEN
DIVAN POT PIE, p. 35
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33
20 minutes
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Vegetables Korma
SERVES 4
The only nontraditional thing

about this Indian dish is the use
of quick and convenient frozen
vegetables. To make it vegan,
substitute light coconut milk
for the evaporated milk or
heavy cream.
1
4
1
3
2
1
cup basmati rice

medium tomatoes, cut into chunks
small white onion, cut into chunks
Tbs. minced fresh ginger
Tbs. vegetable oil
tsp. garam masala or curry powder
tsp. ground cardamom
4 Tbs. golden raisins

4 cups frozen mixed vegetables, such
as green beans, cauliower, carrots,
lima beans, and zucchini (12 oz.)
1 15-oz. can chickpeas, rinsed and
drained ( cup), optional
6 Tbs. fat-free evaporated milk or
heavy cream
2 Tbs. toasted slivered almonds,
optional
1. Cook rice according to package

directions.
2. Pure tomatoes, onion, and ginger
to paste in food processor or blender.
3. Heat oil in saucepan over medium
heat. Add garam masala and carda-
mom, and cook 30 seconds, or

until fragrant, stirring constantly.
Add pure mixture and raisins.
Simmer 2 minutes, or until sauce
thickens slightly.
4. Stir in frozen vegetables, chickpeas
(if using), and evaporated milk.
Season with salt and pepper, if
desired. Cover, reduce heat to
medium-low, and simmer 6 to 7
minutes, or until vegetables are
tender. Serve over rice. Sprinkle
with almonds (if using).
PER SERVING (1-CUP VEGETABLES AND CUP RICE):
397 CAL; 9 G PROT; 7 G TOTAL FAT (1 G SAT FAT);
82 G CARB; 0 MG CHOL; 69 MG SOD; 7 G FIBER;
19 G SUGARS
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start small and

seal the deal
30 minutes
Double Coriander
Eggplant Tagine
SERVES 4
The baby eggplants in this Moroccanstyle stew require less chopping and
cooking time than full-size varieties.
The smaller the ingredient, the faster it will cook, so choose petite
vegetable varieties (baby carrots, new potatoes, baby eggplants), or cut
larger versions into small pieces. Stews also cook quickly (in about 25
minutes) when individual portions are sealed in foil packets and entrusted
to a hot (400F) oven. One of the best things about stewing is that there
is just one pot to clean. To use each moment to your best advantage, look
for windows of time in recipes during which you can tackle another step.
Chop vegetables or whisk together a sauce while waiting for the oven to
preheat, water to boil, or stew to simmer.
EGGPLANT TAGINE
2 Tbs. olive oil

1 large sweet onion, peeled and
thinly sliced
4 cloves garlic, minced (4 tsp.)
12 baby eggplants, halved lengthwise
2 tsp. ground coriander
2 tsp. ground cumin
2 tsp. honey
tsp. red pepper akes
1 28-oz. can chopped tomatoes
cup chopped cilantro
CILANTRO-MINT YOGURT SAUCE
1 cup low-fat Greek-style yogurt

2 Tbs. chopped fresh mint
1 Tbs. olive oil
1 tsp. sugar
in cilantro, and season with salt and

pepper.
2. To make Cilantro-Mint Yogurt Sauce:
Pure all ingredients in food processor or
blender until smooth. Season with salt
and pepper.
3. Serve tagine warm over steamed
couscous or bulgur (or brown rice if
avoiding gluten), topped with CilantroMint Yogurt Sauce.
1. To make Eggplant Tagine: Heat oil

in skillet over medium-high heat. Add
onion and garlic; saut 5 minutes, or
until softened. Add eggplants, coriander,
cumin, honey, and red pepper akes.
Saut 5 minutes, or until eggplants are
softened. Add tomatoes, cover, and
simmer 20 minutes, or until sauce is
thickened and eggplant is tender. Stir
Vegetables take
less time to get
tender than meats
do, so vegetarian
stews are fastercooking by nature.

30 minutes
Mock Chicken Divan Pot Pie
SERVES 6
The time-saving ingredient in this spin

on classic chicken divan is creamy,
woodsy portobello mushroom soup.
Frozen puff pastry is another convenient
product called for herebut youll need
to plan ahead and remove it from the
freezer to thaw 24 hours before starting
this dish. Steaming the broccoli in the
microwave can also help to whittle down
preparation time.
4 cups broccoli orets (halved if large)
1 cups prepared creamy portobello
mushroom soup, such as Imagine
cup light mayonnaise or soy
mayonnaise
1 tsp. dry sherry or cooking sherry
tsp. poultry seasoning (or tsp. each
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ground thyme and ground sage)

1 lb. seitan, cut into bite-sized pieces
cup freshly grated Parmesan cheese
or shredded vegan cheese of choice,
optional
sheet (one-third of 17.3-oz. pkg.)
frozen pu pastry, thawed
1. Preheat oven to 425F, and place oven

rack in bottom third of oven. Coat 13- x
9-inch baking dish or oval casserole or
gratin dish with cooking spray.
2. Place broccoli orets in microwavesafe casserole with lid, and add 3 Tbs.
water. Cover, and microwave on high
power 2 minutes. Stir, cover, and
microwave 2 minutes more, or until
broccoli is tender. Drain, and set aside.
3. Meanwhile, whisk together soup,
mayonnaise, sherry, and poultry
seasoning in large bowl. Season with salt
and pepper, if desired. Add seitan and
broccoli orets; stir to combine. Transfer
broccoli-seitan mixture to prepared
baking dish, and sprinkle with Parmesan
cheese, if using.
4. Cut pastry into 6 equal squares. Place
squares evenly over seitan mixture.
(Filling does not need to be completely
covered by squares.)
5. Bake 20 minutes, or until pastry is
puffed and golden, and lling is hot and
bubbly.
PER SQUARE: 395 CAL; 28 G PROT; 23 G TOTAL FAT
35
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30
minutes
Moroccan Lentil Stew

with Raisins
SERVES 6
Prepared lentil soup functions as the

base for this exotic stew, eliminating
the 25 to 45 minutes required to
cook lentils from scratch. To stretch
the recipe for a crowd, ladle it over
rice or potatoes.
1
1
3
1
2
1
2
1
Tbs. olive oil

cup chopped onion
cloves garlic, minced (1 Tbs.)
28-oz. can crushed tomatoes
18.2-oz. cartons lentil soup
15-oz. can chickpeas, rinsed and
drained
cup raisins or dried currants
tsp. ground cinnamon
tsp. ground cumin
tsp. red pepper akes, or to taste
Tbs. plain nonfat Greek yogurt or
soy yogurt, optional
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1. Heat oil in medium saucepan or

Dutch oven over medium heat.
Add onion, and saut 3 minutes,
or until softened and translucent.
Add garlic, and cook 1 minute, or
until garlic is softened, but not
browned, stirring constantly.
2. Stir in tomatoes, soup, chickpeas,
raisins, cinnamon, cumin, and red
pepper akes. Season with salt and
pepper, if desired. Bring stew to a
simmer over medium-high heat,
stirring occasionally.
3. Reduce heat to medium-low,
and simmer, uncovered, 20 minutes,
or until mixture is reduced and
sauce has thickened, stirring often
from bottom to prevent sticking.
Garnish each serving with 1 Tbs.
yogurt, if using.
FAT (<1 G SAT FAT); 49 G CARB; 0 MG CHOL: 642 MG
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CRUNCHY CROQUE
PROVENAL, p. 45
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CHAPTER
05
sandwiches
FEW MAIN-COURSE DISHES come together as quickly as a good
sandwich. Smooth a delectable spread or sauce on sliced bread,
stack on a few of your favorite ingredients, and you have a meal
thats not just simple to make but also convenient to eat. For
variety, change up the baseuse walnut bread, baguettes, buns,
whole-wheat sourdoughand give the creative techniques in
this collection a try: ll with roasted vegetables, broil open-face,
or batter and bake for a fast, satisfying repast.
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39
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CAROLINA-STYLE BARBECUE
SANDWICHES, p. 45
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15 minutes
Veggie Club Sandwiches
SERVES 8
Vegetarian llings and a creamy

arugula spread lighten the fat
and calories in this classic club
without compromising avor.
cup vegan sandwich spread, such
as Follow Your Heart Vegenaise
cup chopped arugula
12 slices toasted whole-wheat
sourdough bread, divided
1 cup radish sprouts
2 medium tomatoes, sliced
-inch thick (8 slices)
8 slices meatless bacon strips, cooked
1 avocado, peeled, halved, and sliced
12 slices meatless deli-style smoked
chicken
1. Combine sandwich spread and

arugula in medium bowl. Spread half
of mixture on 4 slices toasted bread.
2. Divide radish sprouts over
sandwich spread. Top each with
1 tomato slice and 2 bacon strips.
Add a second layer of toast to
each sandwich, and top each with
1 more tomato slice, then avocado
and 3 slices smoked chicken.
Spread remaining sandwich spread
over remaining 4 toast slices, and
place over chicken. Secure sandwiches with decorative toothpicks,
if desired, and cut into 4 triangles.
PER SERVING (2 TRIANGLES OR SANDWICH):
5 G SUGARS
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Roasted red peppers add color and flavor
to a simple cream cheese spread.
BAGUETTE WITH ROASTED

RED PEPPER SPREAD, p. 45
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10 minutes
Edamame Pt Sandwiches
SERVES 4
The push of a button on your food

processor turns out a delicious,
protein-rich base for these sandwichesedamame pt. This multitasking
pt can also be spread on crackers
or thinned with additional water
and used as a dip.
1 cups frozen shelled edamame,

thawed
cup walnuts
cup mint leaves (packed)
1 green onion, chopped
tsp. salt
3 Tbs. lemon juice
8 slices whole-grain bread
2 cups arugula
4 jarred roasted red peppers,
drained
2 small cucumbers, thinly sliced
1. Pure edamame, walnuts, mint,

green onion, and salt in food processor
until nely chopped. With motor
running, add lemon juice and 3 Tbs.
water. Process until smooth.
2. Spread each of 4 bread slices with
1
/3 cup pt. Add 1/2 cup arugula, 1
roasted pepper, and cucumber slices to
each. Top with remaining bread slices.
PER SANDWICH: 294 CAL; 14 G PROT; 12 G TOTAL FAT
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43
15 minutes
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Taleggio Tartines with

Grape, Watercress, and
Red Onion Salad
SERVES 4
Taleggio is a rich cheese that melts

easily. In Italy, its often paired
with spicy greens or fresh grapes.
VINAIGRETTE
tsp. sherry vinegar

tsp. whole-grain mustard
tsp. agave syrup
Tbs. olive oil
cup thinly sliced red onion

TARTINES
3 oz. Taleggio cheese

4 -inch-thick slices walnut bread,
lightly toasted
4 cups watercress or arugula
1 cup red seedless grapes, halved
1. To make Vinaigrette: Whisk

together vinegar, mustard, and agave
in small bowl. Whisk in oil, stir in
red onion, and season with salt and
pepper. Let stand 10 minutes.
2. To make Tartines: Preheat broiler.

Spread 3 Tbs. cheese on each piece
of toast, and broil 1 minute, or
until cheese is melted.
3. Remove onion from Vinaigrette.
Toss onion with watercress and
grapes. Add 1 Tbs. Vinaigrette to
salad, and toss to coat. Top each
bread slice with 11/4 cups salad,
and serve.
PER TARTINE: 210 CAL; 7 G PROT; 10 G TOTAL FAT
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20 minutes
try a French take

on fast food
Crunchy Croque Provenal

SERVES 4
A quick soak in egg and milkFrench

toaststylebakes into a golden coating
that adds a gratifying crunch to these
simple onion, tomato, and cheese
sandwiches. Feel free to substitute your
favorite cheese in place of the Gruyre.
2 Tbs. coarse-grain mustard
8 -inch-thick slices whole-wheat
French bread
3 oz. reduced-fat Gruyre cheese, sliced
or shredded
4 thin slices red onion, rings separated
8 fresh basil leaves
8 thin slices tomato
cup low-fat milk
2 large egg whites
1. Preheat oven to 450F. Coat baking

sheet with cooking spray.
2. Spread mustard over 4 bread slices.
Top each slice with cheese, 1 onion ring,
2 basil leaves, and 2 tomato slices. Season
with salt and pepper. Top with remaining bread slices.
3. Whisk together milk and egg whites
in shallow dish. Season with salt and
pepper. Soak both sides of sandwiches in
milk mixture until liquid is absorbed.
4. Transfer sandwiches to prepared
baking sheet, and bake 10 minutes on
each side, or until golden brown.
The tartine, or open-faced sandwich, is a French favorite for quick meals.

Lending itself to endless variations, the basic technique goes like this:
coat a slice of bread with a flavorful spread; pile three or four ingredients
on top in a pretty pattern; and slide your concoction into the broiler or
toaster oven for a few minutes to heat it up and melt the cheese. Spreads
might include soft tofu, hummus, pesto, white bean paste, mustard, or
roasted garlic. Atop that, you might arrange thinly sliced vegetables and
greens, bean sprouts, and grated cheese. Vary flavors and consistency with
fresh herbs, nuts, and interesting breads.
1 cup apple cider vinegar

cup no-salt-added ketchup,
such as Heinz
cup yellow mustard
3 Tbs. dark brown sugar
1 Tbs. molasses
2 tsp. Louisiana-style hot sauce
2 tsp. black pepper
1 tsp. salt
12 oz. seitan, cut into thin strips
4 hamburger-style buns
12 pickle chips, optional
1 cup prepared coleslaw, optional
1. Bring vinegar, ketchup, mustard,

brown sugar, molasses, hot sauce, pepper,
and salt to a simmer in saucepan over
medium heat. Cook 5 minutes. Transfer
1 cup sauce to bowl, and set aside.
2. Add seitan to saucepan, and cook
10 minutes.
3. Divide among buns. Serve with pickle
chips, coleslaw, and extra sauce, if using.
25 minutes
Carolina-Style Barbecue
Sandwiches
SERVES 4
15 minutes
A tangy mustard-based sauce distinguishes Carolina-style barbecue from

its sweeter Kansas City cousin. This
fast-cooking recipe makes 2 cups of
sauce, leaving plenty to serve on the
side. To add quick crunch to your
sandwiches, pick up a container of
coleslaw at the deli.
17 oz. jar roasted red peppers, drained well,

nely chopped
1 8-oz. container vegan cream cheese,
softened
3 Tbs. nely minced onion
1 clove garlic, minced (1 tsp.)
2 18-inch French baguettes, each cut into
3 6-inch pieces and halved lengthwise
cup cucumber, peeled, seeded, and diced
12 romaine lettuce leaves
2 cups thinly sliced radicchio
1. Combine roasted red peppers, cream

cheese, onion, and garlic in bowl.
2. Tear out some of center from bread
to make space for llings. Spread cream
cheese mixture on bottom halves of
bread. Top with cucumber, romaine,
and radicchio, and top half of bread.
(<1 G SAT FAT); 61 G CARB; 0 MG CHOL; 815 MG SOD;
Baguette with Roasted Red

Pepper Spread
MAKES 6 SANDWICHES
The colorful spread in these sandwiches

is a fancy, vegan version of pimiento
cheese. Jarred roasted red peppers are a
avor-popping, time-saving ingredient.
WorldMags.net
Healthful options
are endless when
you start with
good bread and a
few fresh fillings.
45
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30 minutes
Spanish Roasted Vegetable
Sandwiches
SERVES 4
Roasting vegetables in the oven takes

fewer than 20 minutes and yields
hearty, avorful sandwich llings.
2 yellow squash or zucchini, sliced
lengthwise (1 lb.)
1 medium eggplant, sliced
lengthwise (1 lb.)
1 medium red onion, sliced (1 cup)
4 large button mushrooms, sliced
2 roasted red peppers, chopped
2
1
1
1
1
4
4
Tbs. whole natural blanched almonds

Tbs. red wine vinegar
clove garlic, chopped (1 tsp.)
5.3-oz. log goat cheese, softened
Tbs. chopped fresh basil
multigrain rolls, split horizontally
leaves green leaf lettuce
1. Preheat oven to 400F. Spread

squash, eggplant, onion, and mushrooms in single layer on 2 baking
sheets, and spray with cooking
spray. Roast 15 to 18 minutes, or
until tender.
2. Place roasted red peppers, almonds,

vinegar, and garlic in bowl of food
processor. Pure until smooth. Season
with salt and pepper.
3. Mash goat cheese and basil in bowl.
4. Spread bottom halves of rolls with
goat cheese mixture. Top each with
lettuce leaf. Divide vegetables over
lettuce. Spread roasted red pepper
mixture on top halves of rolls, and
press together to adhere.
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JAMAICAN CURRIED
TEMPEH TACOS, p. 52
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CHAPTER
06
tacos & wraps

CREATED BY ANCIENT AZTECS, tacos in more recent history have
become an American mainstay. Their at-bread base, the tortilla,
can be rolled, wrapped, or bent around any lling, or double as an
eating utensil (as in chips) or a plate (as in a tostada). Tacos can
be as quick to make as the llings you choose are. Such exibility
embraces global inuences, resulting in fusions that take the
tortilla far beyond traditional beans, cheese, and salsa. In the fast,
easy recipes ahead, youll nd traditional Mexican fare, along
with a nod or two to the American grill, and a tribute to Jamaican
cuisine featuring ginger, curry, pineapple juice, and peanuts.
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49
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30 minutes
Smoky Black Bean Tostadas
with Garlicky Greens
SERVES 4
Serve these open-face, or skip the

baking step, and wrap the toppings
inside burritos.
4
2
1
1
10-inch whole-wheat tortillas

Tbs. vegetable oil, divided
small onion, diced (1 cup)
15-oz. can black beans, rinsed
and drained
2 tsp. smoked paprika
tsp. dried oregano
1 lb. Swiss chard, ribs removed,

chopped
1 cup prepared chipotle salsa
4 Tbs. crumbled queso fresco, optional
4 Tbs. chopped cilantro, optional
4 Tbs. low-fat sour cream, optional
1. Preheat oven to 425F. Spray both

sides of tortillas with cooking spray.
Arrange on 2 baking sheets, and toast
8 to 10 minutes, or until crisp.
2. Heat 1 Tbs. oil in saucepan over
medium heat. Add onion, and cook
5 minutes, or until soft. Add beans,
paprika, and oregano. Reduce heat to
medium-low, and cook 10 minutes.

3. Heat remaining 1 Tbs. oil in skillet
over medium-low heat. Add garlic,
and cook 2 minutes, or until beginning to brown. Stir in chard, and
season with salt and pepper, if
desired. Cover, and cook 4 to 5
minutes, or until chard is wilted.
4. Spoon 1/4 cup bean mixture on each
tortilla. Top with 1 cup greens and 1/4
cup salsa. Sprinkle with queso fresco,
cilantro, and sour cream, if using.
PER TOSTADA: 350 CAL; 15 G PROT; 9 G TOTAL FAT
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30 minutes
Black Bean and Toasted
Corn Soft Tacos
SERVES 2
Calling for canned beans, prepared

salsa, frozen corn, and jarred roasted
red peppers, this recipe minimizes
chopping and cooking time.
1
2
2
1
4
12
cup canned black beans

cup prepared salsa
cloves garlic, minced (2 tsp.)
tsp. ground cumin, divided
cup frozen corn kernels, thawed
tsp. ground black pepper
6-inch corn tortillas
baby spinach leaves
cup jarred roasted red pepper strips

cup coarsely chopped cilantro
small green onions, nely chopped
cup crumbled Cotija or feta cheese,
optional
1. Bring beans, salsa, garlic, and 1 tsp.

cumin to a simmer in saucepan.
Reduce heat to medium low, and
cook 5 to 6 minutes, or until soft.
Remove from heat, and mash with
fork to crush beans for creamier
lling, if desired.
2. Heat skillet over medium-high
heat, and coat with olive oil cooking
spray. Wrap corn in paper towels, and
squeeze out excess water. Add corn to

skillet in single layer, and sprinkle
with remaining 11/2 tsp. cumin, black
pepper, and cayenne pepper to taste.
Cook 5 to 10 minutes, or until golden
and crispy, stirring frequently.
3. Preheat oven or toaster oven to
350F. Toast tortillas in oven 1 minute
to soften. Fill each tortilla with
1
/4 cup beans, 1/4 cup corn, 3 spinach
leaves, red pepper strips, cilantro,
and green onions. Top each taco
with 1 Tbs. cheese, if using.
PER SERVING (2 TACOS): 362 CAL; 14 G PROT;
4 G TOTAL FAT (1 G SAT FAT); 74 G CARB; 0 MG CHOL;
904 MG SOD; 14 G FIBER; 9 G SUGARS
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25 minutes
Jamaican Curried Tempeh Tacos
SERVES 4
Tender, versatile, and fast-cooking

tempeh gives these tacos lots of protein.
1 Tbs. peanut oil
1 small sweet onion, such as Vidalia or
Walla Walla, diced (1 cup)
1 8-oz. pkg. tempeh, cut into
-inch cubes
cup unsweetened pineapple juice
2 Tbs. chopped cilantro
2 tsp. curry powder
1 tsp. grated fresh ginger
1 Tbs. lime juice
1 tsp. grated lime zest
4 6-inch corn tortillas, warmed
cup chopped red bell pepper
cup curly mustard greens,
nely chopped
2 Tbs. chopped peanuts, optional
mix and match

Take advantage of tacos accommodating nature, and make creative use of
leftovers as fillings. Use tortillas to make delicious wraps using the previous
days Asian stir-fry, Moroccan stew, or Greek salad. Buy premade crispy taco
shells (look for varieties with 6 grams of fat or fewer each), frozen vegetables,
and canned beans. If you opt to prepare beans from their dry state, buy them
soon before cooking them; the longer theyre stored, the more simmering it
will take for them to become tender. Cook beans when time is plentiful, and
freeze them in portions, so theyll be handy for inclusion in a fast meal after
a quick thaw in the microwave. When all your filling ingredients are ready,
line them up taco bar style, and let diners make their own custom creations.
1. Heat oil in nonstick skillet over

medium-high heat. Add onion, and cook
3 to 5 minutes, or until softened. Stir in
tempeh, pineapple juice, cilantro, curry
powder, and ginger. Season with salt and
pepper to taste. Cook 5 minutes, or until
liquid evaporates and tempeh starts to
brown, stirring occasionally. Remove
from heat, and stir in lime juice and zest.
2. Fill tortillas with tempeh mixture.
Add red bell pepper and mustard greens.
Top with peanuts, if using.
Cook a hot filling,

line it up with
cool toppers, and
let everyone serve
themselves.
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30 minutes
American Veggie BBQ Tacos
SERVES 4
The no-cook barbecue sauce topping

these soft tacos requires only a quick
stir of the ingredients.
BBQ SAUCE
1
1
Tbs. ketchup
Tbs. vegetarian Worcestershire sauce
tsp. honey
tsp. hot sauce, or more to taste
TACOS
1
1
1
4
2
Tbs. vegetable oil

cup sliced button mushrooms
cup diced green bell pepper
cup shredded carrots
cup soy crumbles, such as Lightlife
Gimme Lean
6-inch corn or our tortillas, warmed
Tbs. chopped red onion
cup grape tomatoes, halved
cup shredded romaine lettuce

cup shredded Cheddar cheese
1 Tbs. pickle relish, optional
1. To make BBQ Sauce: Combine all

ingredients in bowl.
2. To make Tacos: Heat oil in
nonstick skillet over medium heat.
Add mushrooms, bell pepper, and
carrots, and cook 3 minutes, or until
vegetables are soft, stirring halfway
through. Add soy crumbles and
2 Tbs. BBQ Sauce. Cook 8 minutes,
or until soy crumbles are browned.
3. Fill tortillas with soy crumble
mixture. Top with red onion,
tomatoes, lettuce, cheese, and relish,
if using. Serve with BBQ Sauce.
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20 minutes
Clayudas
SERVES 4
Clayudas are a Oaxacan dish similar

to pizza, but built on a tortilla base.
1
1
1
1
1
Tbs. canola oil

small white onion, diced (1 cup)
clove garlic, minced (1 tsp.)
tsp. ground cumin
15-oz. can black beans, rinsed
and drained
1 canned chipotle chile in adobo
sauce, drained
4
8
tsp. brown sugar

8-inch our tortillas
oz. bagged slaw mix
Tbs. lime juice
1. Preheat oven to 450F. Heat oil in

saucepan over medium-high heat.
Add onion, and cook 5 minutes, or
until translucent. Add garlic and
cumin, and cook 1 minute more.
Place onion mixture in blender with
beans, chipotle chile, brown sugar,
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and 3 Tbs. water. Blend until smooth.

Season with salt and pepper.
2. Place 2 tortillas each on 2 baking
sheets. Spread bean mixture on
tortillas, and bake 5 to 7 minutes, or
until edges become golden.
3. Toss slaw in bowl with cilantro and
lime juice. Season with salt and
pepper. Top each clayuda with slaw,
and cut into triangles.
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15 minutes
Grilled Vegetable Wraps
MAKES 4 WRAPS
Save on shopping time: if you

dont happen to have on hand the
vegetables listed here, grill up
whatever you nd in your crisper.
12 thin asparagus spears, trimmed
1 small red bell pepper, cut into
-inch strips (1 cup)
1 small yellow summer squash or
zucchini, cut into -inch-thick
rounds (1 cup)
1 Tbs. olive oil
1
2
1
4
cup white beans

small cloves garlic, minced (1 tsp.)
tsp. chile sauce, such as sriracha
8-inch whole-grain or regular
our tortillas
12 small whole basil leaves
16 thin slices red onion
2 cups baby arugula leaves
1. Preheat grill or broiler. Toss

together asparagus, bell pepper,
squash, and oil on large baking sheet.
desired. Grill or broil vegetables 4 to
6 minutes per side, turning once.

2. Mash together beans, garlic, and
chile sauce in small bowl until
smooth.
3. Spread half of bean mixture over
each tortilla. Top each with 3 basil
leaves, 1/2 cup roasted vegetables,
4 onion slices, and 1/2 cup arugula.
Fold bottom third of tortillas over
vegetables, and roll up tightly. Cut
wraps in half on diagonal, and serve.
PER WRAP: 228 CAL; 11 G PROT; 3 G TOTAL FAT
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CASARECCIA WITH ZUCCHINI

AND FRESH BASIL, p. 64
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CHAPTER
07
noodles
THE BAGS AND BOXES of dried pasta lining the shelves of the
average American pantry attest to noodles status as a staple in our
diets. Serving as the cornerstone of countless meals, noodles are by
nature versatile and quick-cookingsimply boil them, and you have
a hearty base for an endless variety of avorful toppings. The recipes
that follow showcase the myriad shapes and styles of the ubiquitous
noodleincluding the Japanese favorite, sobadressed up in fresh
takes on traditional sauces, including red, white, pesto, and peanut.
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59
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FUSILLI BUCATI LUNGHI WITH

ROASTED RED PEPPER SAUCE, p. 64
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30 minutes
Whole-Wheat Spaghetti with
Sauted Leeks, White Beans,
and Walnuts
SERVES 6
To shave another 8 minutes off the

prep time for this recipe, replace the
spaghetti with whole-wheat angel
hair. Vegetable lovers will appreciate
this recipes generous serving of
chunky leek-and-white bean sauce.
1 Tbs. olive oil
3 medium leeks, white and light green
parts chopped (6 cups)
1 medium yellow bell pepper, seeded
and thinly sliced (1 cup)
tsp. red pepper akes

1 15-oz. can cannellini beans, rinsed
and drained
3 cloves garlic, minced (1 Tbs.)
12 oz. whole-wheat spaghetti
3 oz. crumbled feta cheese ( cup),
optional
cup chopped toasted walnuts
1. Put large pot of salted water

on to boil.
2. Meanwhile, heat oil in large
saucepan over medium-high heat. Add
leeks, bell pepper, and red pepper
akes; saut 10 minutes, or until
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vegetables begin to brown. Stir in

beans, broth, and garlic. Reduce heat
to low, and simmer 5 minutes. Season
3. When water boils, cook spaghetti
according to package directions
until al dente, about 12 minutes.
Drain. Divide spaghetti among
6 bowls or plates. Spoon sauce
over each serving of pasta, and
sprinkle with feta cheese (if using)
and walnuts.
PER SERVING (1 CUP PASTA AND 23 CUP SAUCE):
379 CAL; 13 G PROT; 8 G TOTAL FAT (<1 G SAT FAT);
7 G SUGARS
61
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FETTUCCINE WITH THREE-HERB

PESTO, BLACK KALE, AND
OYSTER MUSHROOMS, p. 64
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20 minutes
Soba Noodle Salad with
Ginger-Peanut Dressing
SERVES 4
A Japanese staple, soba noodles

cook quicklyin about 7 to 8
minutesa factor that keeps the
preparation time for this dish short.
The noodles are made from buckwheat, a complete protein, so they
set the stage for a satisfying meal.
1
1
2
cup creamy peanut butter

cup brown rice vinegar
Tbs. agave nectar or maple syrup
tsp. low-sodium soy sauce
1
1
1
6
1
clove garlic, peeled

Tbs. lime juice
tsp. fresh lime zest
cup chopped cilantro, divided
oz. low-sodium soba noodles
cucumber, peeled, seeded, and sliced
(1 cups)
1 small red bell pepper, sliced (1 cup)
1 large carrot, grated ( cup)
2 Tbs. chopped peanuts, optional

on to boil.
2. Meanwhile, pure peanut butter,
vinegar, agave nectar, ginger, soy
sauce, garlic, lime juice, lime zest,
and 1/4 cup cilantro in blender or food

processor until smooth and creamy,
adding 2 to 3 Tbs. warm water to
thin, if necessary.
3. When water boils, add noodles,
and cook according to package
directions. Drain, and rinse under
cold running water.
4. Toss together noodles, cucumber,
bell pepper, carrot, and peanut
butter mixture. Garnish with
remaining cilantro and chopped
peanuts, if using.
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63
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part the waters
25 minutes
Casareccia with Zucchini and
Fresh Basil
Noodles are more convenient than ever. Keep an assortment of them dry,
refrigerated, or frozen, along with prepared sauces, olive oil, fresh herbs,
and vegetables, and you have a 15-minute meal in the making. Put your
signature on a prepared sauce by heating it up with a selection of chopped
vegetables and seasonings; or simply top pasta with a fruity extra virgin
olive oil, steamed vegetables, and fresh herbs.
Thin pastas cook the fastest, so when youre especially pressed for time,
choose the slenderest, such as angel hair or capellini. To get water boiling
faster, heat some of it in a kettle and then add it to the pot. Crank up the
heat, and cover the pot while youre bringing water to a boil; use the boiling
time to tackle another step in the recipe.
SERVES 4
Casareccia look like macaroni that have

been split open and twisteda shape
thats perfect for light sauces. Cooking
zucchini in the pasta water speeds up the
process and cuts down on dirty dishes.
2
8
4
cloves garlic, minced

cup low-fat ricotta
oz. dry casareccia pasta (2 cups)
small zucchini, julienned (4 cups)
cup torn fresh basil
1. Put large pot of salted water on

to boil.
2. Meanwhile, whisk together garlic
and ricotta in large bowl.
3. When water boils, add pasta, and
cook according to package directions;
add zucchini to pasta water 1 minute
before end of cooking time.
4. Drain zucchini and pasta, and add
to ricotta mixture. Stir in basil, and
season with salt and pepper, if desired.
minutes, or until onion begins to brown.

Add 3/4 cup water, cover, and reduce heat
to medium-low. Simmer 20 minutes.
3. When water boils, add pasta, and
cook according to package directions.
4. Remove roasted pepper mixture from
heat, and use hand blender to pure
until smooth. Season with salt and
pepper, if desired.
5. Drain pasta, and add to saucepan
with sauce. Toss well.
(1 G SAT FAT); 49 G CARB; <1 MG CHOL; 273 MG SOD;
30 minutes
30 minutes
Fusilli Bucati Lunghi with

Roasted Red Pepper Sauce
Fettuccine with Three-Herb

Pesto, Black Kale, and Oyster
Mushrooms
SERVES 4
SERVES 6
Jarred roasted red peppers in this sweet,

zesty sauce are stars for both their smoky,
spicy avor and their convenience.
Use your food processor or a handheld blender to whip up a sauce of

parsley, thyme, rosemary, garlic, and
walnuts.
2 Tbs. garlic-avored olive oil

1 cup jarred roasted red bell peppers,
rinsed, drained, and chopped
medium onion, nely chopped ( cup)
1 large carrot, nely diced ( cup)
8 oz. dry fusilli bucati lunghi
5
1
1

on to boil.
2. Meanwhile, heat oil in large saucepan
over medium-high heat. Add roasted
peppers, onion, and carrot; saut 5
4
8
12
cup walnuts
cup fresh parsley leaves
cloves garlic, divided
Tbs. fresh thyme leaves, plus 2 large
sprigs, divided
tsp. nely chopped fresh rosemary,
plus 2 large sprigs, divided
Tbs. olive oil, divided
oz. black kale (1 bunch), stemmed
and coarsely chopped
oz. dried tagliatelle or fettuccine
1 lb. oyster or other large mushrooms,

halved
1 large onion, coarsely chopped (2 cups)
cup grated Parmesan cheese, optional

to boil.
2. Blend walnuts, parsley, 3 garlic cloves,
thyme leaves, and chopped rosemary in
food processor until nely chopped. Add
3 Tbs. oil; blend until smooth. Set aside.
3. Add kale to boiling water, and cook
5 minutes, or until tender. Remove kale
with large sieve, and drain. Add pasta,
remaining 2 garlic cloves, and thyme and
rosemary sprigs to boiling water, and
cook until pasta is al dente. Reserve 1 cup
cooking water, then drain pasta.
4. Meanwhile, heat remaining 1 Tbs. oil
in large pot over medium-high heat.
Add mushrooms and onion, and saut
12 minutes, or until tender and golden.
Add pesto, and saut 2 minutes, or until
sauce begins to stick to bottom of pan
and turns golden brown. Add broth,
and simmer 2 minutes, or until liquid is
reduced by half, scraping sauce from
bottom of pan.
5. Add kale and pasta to mushroom
mixture, and toss to coat. Stir in reserved
pasta cooking water to moisten, if
desired. Add Parmesan, if using, and
season to taste with black pepper.
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30 minutes
Bow Ties with
Broccoli Pesto
SERVES 9
Heres another spring-fresh take

on pesto: broccoli, fresh mint,
parsley, and toasted hazelnuts.
6 Tbs. hazelnuts, plus more for
garnish, optional
2 cups broccoli orets
12 oz. farfalle pasta
1 cups loosely packed parsley leaves
cup plus 2 Tbs. olive oil, plus
more for drizzling, optional
cup mint leaves
4 tsp. lemon juice
1 tsp. grated lemon zest

1 tsp. capers, rinsed and drained,
optional
5 large garlic cloves, peeled

to boil.
2. Meanwhile, toast hazelnuts
in skillet 3 to 5 minutes, or until
golden, shaking skillet often. Cool,
coarsely chop, and set aside.
3. Add broccoli to boiling water,
and cook 2 to 3 minutes, or until
tender. Remove broccoli with
slotted spoon.
4. Transfer farfalle to broccoli
cooking water, and cook according

to package directions.
5. Pulse hazelnuts, broccoli, parsley,
oil, mint, lemon juice and zest, capers
(if using), and garlic in food processor
until smooth. Season with salt and
pepper, if desired.
6. Drain farfalle well when al dente,
reserving 1/4 cup cooking water. Toss
farfalle with pesto and reserved
cooking water. Garnish with toasted
hazelnuts (if using), and drizzle with
olive oil (if using).
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15 minutes
Linguine in Lemon Cream
Sauce
SERVES 4
With just ve ingredients, this dish is

quick and easy to shop for and to
make. The classic Italian version calls
for heavy cream. Here, light cream
cheese results in an equally rich taste.
8
2
1
oz. dry linguine

cup light cream cheese
Tbs. olive oil
lemon, juiced, and 1 Tbs. zest grated
cup chopped parsley
1. Cook linguine according to

package directions in pot of boiling
salted water.
2. Warm cream cheese, oil, and 2 Tbs.
lemon juice in large saucepan over
low heat.
3. Drain pasta, reserving 1/2 cup
cooking water. Stir reserved cooking
water into cream cheese mixture.
Add pasta, lemon zest, and parsley;
toss to coat. Season with salt and
pepper, if desired.
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WILD RICE WITH

CRANBERRIES
AND MINT, p. 71
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CHAPTER
08
grains
LIVING UP TO THEIR STAFF-OF-LIFE STATUS, ber-rich whole grains
make up the lions share of a healthful diet. These nutritional powerhouses anchor every meal, from a creamy bowl of morning oatmeal,
to the crusty anks of a midday sandwich, to an evening main course
built upon a steaming mound of wild rice. Grains are such an integral
part of vegetarian cuisine that you will nd them in many recipes
throughout this issue. However, the three in this chapter pay them
special homage: a hearty tabbouleh ragot, a nutty ginger-spiked
quinoa salad, and a sweet, minty take on wild rice.
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69
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TABBOULEH-LENTIL RAGOT, p. 71
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30 minutes
Tabbouleh-Lentil Ragot
SERVES 6
Available in most natural food stores,

coarse bulgur usually takes 20 minutes
to cook. For this recipe, a pressure
cooker cuts that time in half. Since
the acid in the lemon juice quickly
dulls parsleys bright color, you might
want to add lemon juice to individual
portions just before serving.
2
2
6
1
12
3
1
1
1
13
Tbs. olive oil, divided

cups coarsely chopped onions
cups low-sodium vegetable broth
cups brown lentils
cup coarse bulgur
tsp. red pepper akes, optional
cloves garlic, pushed through a press
cups seeded, nely diced plum tomatoes
(fresh or canned, drained)
Tbs. nely chopped fresh mint or
1 tsp. dried mint, plus more to taste
tsp. salt or to taste
cup loosely packed minced fresh
at-leaf parsley, plus more to taste
(2 large bunches)
Tbs. fresh lemon juice
perform under pressure

Whole grains usually dont qualify as quick-cooking: most require 35 to 45
minutes of steaming to become tender. For convenience, you can buy
precooked whole grains, or cook up large batches to freeze in handy portions
for quick meals. But another way to hurry these long-cooking ingredients to
the table is with a pressure cooker. Grains cooked in a pressure cooker are
done in one-half to one-third the time of conventional methods, use less
energy, and keep the kitchen cool. Modern pressure cookers are safe and
easy to use. A 6-quart size is a good choice for most home cooks. Designs
vary, so always read your manual, and follow its instructions carefully.
1. Heat 1 Tbs. oil in pressure cooker

over medium-high heat. Cook
onions, stirring frequently, for
2 minutes. Add broth, and stir
well to scrape up any browned bits
sticking to bottom of cooker. Add
lentils, bulgur, and red pepper akes
(if using).
2. Lock lid in place, and bring pressure
cooker to high pressure over high heat.
Reduce heat just enough to maintain
high pressure, and cook 10 minutes.
Quick-release pressure. Remove lid,
tilting it away from you to allow any
excess steam to escape.
3. Stir in garlic, tomatoes, remaining

1 Tbs. oil, mint, and salt. Simmer
about 2 minutes. Blend in parsley
and lemon juice. Taste; add more
mint, parsley, and lemon juice, if
desired; and serve.
10 minutes
Wild Rice with Cranberries
and Mint
SERVES 4
Buying precooked wild rice saves you

the 50-minute cooking time.
2
1
1
2
1
cup olive oil

Tbs. orange juice
Tbs. grated orange zest
Tbs. pure maple syrup
tsp. Dijon mustard
10.5-oz. pkg. precooked wild rice
cup pine nuts (2 oz.)
cup dried cranberries (1 oz.)
cup fresh mint, nely chopped
green onion, white and green parts
thinly sliced (2 Tbs.)
1. Whisk together oil, orange juice,

orange zest, maple syrup, and mustard
in large bowl.
2. Add rice, pine nuts, cranberries,
mint, and green onion, and toss to
coat. Season with salt and pepper.
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71
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25 minutes
Gingery Quinoa Salad
SERVES 6
Cooking quinoa in vegetable juice

is a speedy way to infuse it with
gorgeous color, subtle avor, and
a concentrated boost of vitamin C
and beta-carotene.
2
2
1
1
tsp. vegetable oil

cup chopped onion
cup quinoa
cups beet-carrot or carrot juice
cup chopped almonds (1 oz.)
1 cup frozen peas

1 medium apple, diced
cup unsweetened shredded coconut
1. Heat oil in saucepan; saut onion

2 to 3 minutes, or until translucent,
stirring occasionally.
2. Stir in ginger, quinoa, and juice,
and season with salt and pepper,
if desired. Bring to a boil. Cover,
reduce heat to medium-low, and
simmer 15 to 20 minutes, or until
all liquid is absorbed.
3. Meanwhile, toast almonds in
separate pan over medium heat

3 to 5 minutes, or until fragrant
and beginning to brown, stirring
often. Cool.
4. Remove quinoa mixture from
heat, and scatter peas on top.
Cover, and let stand 5 minutes,
until peas are warmed through.
5. Stir apple, coconut, and almonds
into salad. Serve warm or at room
temperature.
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WILD RICE RISSOLES, p. 78
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CHAPTER
09
patties
WHATEVER NAME IT GOES BYburger, fritter, pancake, croquette,
rissolethe patty is one of the original and probably the most
prevalent means to meals in minutes. These rounded cakes of
chopped, grated, minced, or ground ingredients cook up fast, crispy,
and delicious, and can be served between slices of bread or stand
alone to face a fork and knife. On the pages that follow, the humble
patty gets brightened with color, infused with avor, and enhanced
with a spark of gourmet airall within the span of 20 to 30 minutes.
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30 minutes
Jewel-Tone Pancakes with
Creamy Yogurt-Dill Sauce
SERVES 4
Beautiful beet pancakes topped

with dilled yogurt sauce make
a great light entre or can be
served as appetizers. The batter
will look loose at rst, but after
a few minutes the pancakes will
be sturdy enough to ip.
YOGURT-DILL SAUCE
12
4
4
2
oz. plain nonfat Greek yogurt

Tbs. chopped fresh dill
Tbs. lemon juice
small cloves garlic, chopped
tsp. salt
tsp. freshly ground
black pepper
PANCAKES
6 medium beets (1 lb.), trimmed

and scrubbed
4 medium carrots (12 oz.)
tsp. salt
2 large eggs plus 4 large egg whites,
beaten
1. To make Yogurt-Dill Sauce:

Whisk together yogurt, dill, lemon
juice, garlic, salt, and pepper in
small bowl. (Sauce can be made
ahead and refrigerated up to 3 days.)
2. To make Pancakes: Preheat oven
to 250F. Coat baking sheet with
cooking spray, and set aside. Shred
beets and carrots in food processor
tted with grating blade, or grate
with box grater. Place beet-carrot
mixture in large bowl, and toss
with garlic and salt. Add eggs and

egg whites, and mix well.
3. Lightly spray large nonstick skillet
with cooking spray, and heat over
medium-high heat. Drop 1/4 cup
beet mixture into skillet, and atten
slightly to form 3-inch-diameter
pancake. Repeat, forming 3 other
Pancakes in pan. Cook 4 minutes,
or until undersides are golden
brown. Flip Pancakes, and cook
3 minutes more. Respray pan,
and repeat process with remaining
batter, keeping prepared Pancakes
warm in oven. Drizzle with
Yogurt-Dill Sauce, and serve
immediately.
PER SERVING (4 PANCAKES AND CUP SAUCE):
16 G SUGARS
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CHICKPEA CROQUETTES WITH

GREEK SALAD TOPPING, p. 78
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77
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punctual patties
25 minutes
Wild Rice Rissoles
The smaller and thinner a patty is, the faster it will cook. Crunch time calls for
multiple small, thin patties instead of one large one. To ensure patties are
done at the same time, size them consistently: for patties made from a loose
batter, use an ice cream scooper to drop equal portions into the hot skillet;
for denser blends, a patty mold or press may speed and perfect the forming
process. Introduce patties to the skillet after the oil is hot for faster cooking
and a satisfyingly crispy exterior. Dont rush to flip patties or move them
around in the pan. Leave them alone long enough to develop a delicious
golden crust, then repeat on the flip side.
SERVES 6
Rissole comes from the French rissoler,

meaning to brown. Precooked rice
makes these rissoles fast and easy.
Shopping tip: most supermarkets stock a
fresh herb mix that contains just enough
rosemary, sage, and thyme for this recipe.
1
1
2
2
1
1
3
1
cup cooked wild rice

cup cooked brown or basmati rice
small red onion, nely chopped ( cup)
cup dried cranberries
6-oz. jar marinated artichoke hearts,
drained and coarsely chopped ( cup)
cup chopped toasted pecans
Tbs. olive oil, plus more for cooking
patties
Tbs. chopped fresh sage
tsp. fresh thyme leaves
tsp. chopped fresh rosemary
large eggs, lightly beaten
cup saltine or rice cracker crumbs
cup chunky cranberry sauce
1. Stir together wild rice, brown rice,

onion, cranberries, artichoke hearts,
pecans, oil, and herbs in large bowl. Fold
in eggs, then cracker crumbs. Season
with salt and pepper, if desired. Shape
mixture into 12 1/4-cup patties. (Rissoles
can be prepared in advance up to this
point and chilled up to 24 hours.)
WILD RICE
RISSOLES
2. Heat 1 tsp. oil in nonstick skillet over

medium heat. Cook patties 3 to 4
minutes on each side, or until browned
and crispy. Serve each patty topped with
1 Tbs. cranberry sauce.
PER SERVING (2 RISSOLES WITH SAUCE): 336 CAL;
2
2
1
CROQUETTES
1
2
1
1
4
2
1
2
20 minutes
Chickpea Croquettes with
Greek Salad Topping
SERVES 4
Whole chickpeas give these sauted

croquettes a hearty texture and bring a
protein-rich meal to the table in a hurry.
TOPPING
1 cucumber, quartered and sliced (1 cup)

1 cup cherry tomatoes, quartered
green onions, chopped

Tbs. lemon juice
Tbs. olive oil
cup crumbled low-fat feta cheese,
optional
cup chickpea our
tsp. ground cumin
tsp. chili powder
tsp. salt
15-oz. can chickpeas, rinsed and drained
green onions, chopped ( cup)
cup diced red bell pepper
cup chopped fresh parsley
Tbs. lemon juice
Tbs. olive oil
1. To make Topping: Toss together

cucumber, tomatoes, green onions,
lemon juice, and oil in bowl. Fold in
feta, if using. Season with salt and
pepper, if desired, and set aside.
2. To make Croquettes: Whisk together
chickpea our, cumin, chili powder, and
salt in bowl. Whisk in 3/4 cup hot water.
Stir in remaining ingredients, and season
3. Coat nonstick skillet with cooking
spray; heat over medium heat. Scoop 4
1
/4-cup dollops of chickpea mixture into
skillet, and reduce heat to medium-low.
Cook 3 to 4 minutes, or until golden.
4. Flip with spatula, and cook 3 to 4
minutes more. Repeat with remaining
chickpea mixture. Serve with Topping.
PER SERVING (2 CROQUETTES WITH TOPPING): 314 CAL;
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28 minutes
Curried Sweet Potato Fritters
SERVES 6
These Indian-inspired fritters also

make quick and delicious hors
doeuvressimply use scant 1-Tbs.
dollops of the fritter mixture when
cooking, and skip the bed of spinach.
3
2
1
1
large eggs
cup ne yellow cornmeal
Tbs. curry powder
tsp. grated fresh ginger
large sweet potato, peeled and
grated (4 cups)
cup nely diced onion
cup frozen green peas, thawed
2 Tbs. poppy seeds, plus more for
sprinkling, optional
12 cups baby spinach

cup lemon juice
cup mango chutney
1. Whisk together eggs, cornmeal,

curry powder, and ginger in large
bowl. Stir in sweet potato, onion,
peas, and poppy seeds, if using.
desired.
2. Heat large skillet coated with
cooking spray over medium heat.
Scoop sweet potato mixture onto hot
skillet in 1/4-cup dollops, and reduce
heat to medium-low. Cook 4 to 5
minutes, or until golden brown. Flip,
and cook 4 to 5 minutes more, or
until golden brown on second side.
Transfer to plate, and keep warm.

Repeat with remaining sweet potato
mixture until you have 12 fritters.
3. Meanwhile, heat large pot over
medium-high heat. Add spinach in
batches, and cook 2 to 3 minutes, or
until wilted, but still bright green.
4. To serve: Divide spinach among
6 plates, drizzle with lemon juice, and
top each serving with 2 Fritters.
Garnish each plate with 1 tsp. mango
chutney; sprinkle with poppy seeds
(if using).
PER SERVING (2 FRITTERS AND CUP SPINACH):
14 G SUGARS
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STIR-FRIED SHIITAKE MUSHROOMS

WITH TOFU AND BOK CHOY, p. 84
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CHAPTER
10
stir-fries
EASY, HEALTHFUL, AND BURSTING with Asian-inspired avors,
stir-frying can render a complex one-dish meal in just a few

minutes. Exposed only briey to the intense heat, vegetables are
done when tender-crisp, and sauce thickens with a few twists of
a spoon. The three dishes in this chapter showcase the speed of
this ancient Chinese technique, along with traditional ingredients
that lend excitement: a splash of rice vinegar for tang, some hoisin
sauce for sweetness, a few spoonfuls of chile sauce for heat, and
a couple of handfuls of shiitake mushrooms for umami.
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81
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HOISIN-GLAZED TEMPEH WITH GREEN

BEANS AND CASHEWS, p. 84
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RICE NOODLE BOWL WITH

BROCCOLI AND BELL PEPPER, p. 84
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83
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go for a wok
25 minutes
Stir-Fried Shiitake Mushrooms
with Tofu and Bok Choy
When stir-frying, dont expect to chop as you cook; this fast-paced technique wont
leave time once you begin. For best results, cut ingredients into small pieces, and
have everything ready to drop into the wok before turning on the heat. A woks
bowl shape provides a small area at the bottom where some food can be exposed
to intense heat while partially cooked items are pushed up the sides to cook at a
slower rate. Heat and season the oil first, and add ingredients in order, from slowest
to fastest cooking, pushing each one up the sides to make room for the next.
(Raw broccoli, for example, goes into the wok before bean sprouts, which require
only a moment to warm.) Pour liquids, such as soy sauce, down the sides, to avoid
sharply reducing the temperature of the wok. Last, stir in a thickener, such as a
cornstarch-and-water mixture, for a smooth, full-bodied sauce.
SERVES 4
One of many efciencies of stir-frying,

a mixture of cornstarch and water
quickly creates a rich, lump-free sauce.
1
2
2
2
2
1
3
1
tsp. cornstarch
Tbs. low-sodium soy sauce
tsp. minced fresh ginger
tsp. Thai chile sauce, such as sriracha
tsp. sesame oil
Tbs. canola oil, divided
14-oz. pkg. extra-rm tofu, drained
and cut into bite-sized cubes
1 lb. bok choy, cut into 1-inch pieces
2 cups sliced fresh shiitake mushrooms
1. Whisk together cornstarch and 1 tsp.

water in bowl. Whisk in soy sauce,
ginger, chile sauce, garlic, and sesame oil.
2. Heat 1 Tbs. canola oil in wok or large
skillet over medium-high heat. Stir-fry
tofu 7 minutes, or until golden brown;
transfer to plate. Add 1 Tbs. oil to pan.
Stir-fry bok choy 4 minutes; transfer
to plate.
3. Add remaining 1 Tbs. oil to pan.
Stir-fry mushrooms 2 minutes, or until
tender. Return tofu and bok choy to
pan. Stir in soy sauce mixture, and
stir-fry 1 minute, or until hot.
15 minutes
Hoisin-Glazed Tempeh with
Green Beans and Cashews
1
1
1
4
1
tsp. cornstarch
Tbs. vegetable oil
8-oz. pkg. tempeh, cut into
-inch cubes
1 12-oz. pkg. frozen whole baby
green beans
cup roasted, unsalted cashews
1. Whisk together hoisin sauce, 2 tsp.

rice vinegar, soy sauce, cornstarch, and
1
/2 cup water in small bowl. Set aside.
2. Heat wok or skillet over medium heat.
Add oil, then ginger and garlic. Stir-fry
1 to 2 minutes, or until garlic is pale gold.
3. Add tempeh and hoisin sauce mixture
to pan. Stir to coat tempeh. Cover,
reduce heat to medium-low, and simmer
2 minutes, or until sauce begins to
thicken.
4. Stir in green beans. Cover, and
simmer 4 to 5 minutes, or until beans
are hot, stirring occasionally. Stir in
remaining 1/2 tsp. rice vinegar. Serve
topped with cashews.
8
1
4
2
2
tsp. low-sodium soy sauce

tsp. rice vinegar
tsp. sugar
tsp. chile sauce, or to taste
oz. dried rice noodles (3 cups), broken
into 1-inch pieces
tsp. canola oil
cup nely chopped onion
cups thinly sliced red bell pepper
cups broccoli orets
cup chopped roasted peanuts, optional
Rice Noodle Bowl with

Broccoli and Bell Pepper
SERVES 4
Rice noodles rehydrate quickly in hot

water, speeding this meal to completion.
PER -CUP SERVING: 259 CAL; 14 G PROT; 15 G TOTAL

FAT (3 G SAT FAT); 3 G CARB; <1 MG CHOL; 227 MG SOD;
Prepared hoisin sauce, a Chinese dipping

sauce made from fermented soybeans,
garlic, chiles, and spices, makes quick
work of this avorful stir-fry. Serve the
dish with brown rice or soba noodles.
8
4
4
4
6
1. Bring 8 cups salted water to a boil in

large pot.
2. Meanwhile, whisk together soy sauce,
rice vinegar, sugar, chile sauce, and 1 cup
water in small bowl. Set aside.
3. When water boils, add broken
noodles. Remove from heat, and let
stand 5 to 7 minutes, or until noodles are
rehydrated. Drain, and discard water.
4. Heat oil in wok or skillet over
medium-high heat. Add onion and
garlic, and stir-fry 1 minute. Add bell
pepper and broccoli, and cook 1 minute
more. Pour soy sauce mixture down
sides of wok, bring to a boil, and cook
1 minute more, or until bell pepper and
broccoli are tender. Stir in noodles. Serve
sprinkled with roasted peanuts, if using.
SERVES 4
4 tsp. hoisin sauce

2 tsp. rice vinegar, divided
1 Tbs. low-sodium soy sauce or tamari
Peanuts enrich the dish with protein for

long-lasting satiety.
30 minutes
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DARK CHOCOLATE AND

BANANA PANINI, p. 92
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CHAPTER
11
desserts
A SUCCESSFUL DESSERT is a potent, supremely indulgent sign-o to
a meal. Fortunately, achieving that impact can be surprisingly simple:
a sweet blend of a few delicious avors in an inviting presentation
will do the trick. The ve examples in this chapter marry exotic mango,
coconut, and ginger; rich chocolate, banana, and honey; spicy cinnamon, vanilla, and cocoa; fruity raspberry, almond, and orange; and
comforting oatmeal, peanut butter, and chocolate. Each can be
enticingly assembled with just 5 to 15 minutes of hands-on attention.
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COCONUT-MANGO
SUNDAES, p. 92
With fresh fruit and a little

ingenuity, a healthful, delicious
dessert is moments away.
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30 minutes
Peanut Butter Oatmeal Cookies
MAKES 26 COOKIES
It takes less than 10 minutes to whip

up the dough for these cookies and
dollop it onto baking sheets. The rest
is oven and cooling time.
1
1
1
1
cups unbleached our

cup rolled or old-fashioned oats
tsp. baking soda
tsp. salt
cup light brown sugar
cup nonhydrogenated vegetable
shortening
cup canola oil
cup creamy peanut butter
Tbs. egg replacer powder
tsp. vanilla extract
cup vegan chocolate chips
1. Preheat oven to 375F. Combine

our, oats, baking soda, and salt
in medium bowl. Beat brown sugar,
shortening, and oil in separate bowl

with electric mixer until smooth
and uffy; add peanut butter,
and beat until well combined.
Stir together 5 Tbs. water and egg
replacer powder in measuring
cup. Beat egg replacer mixture
and vanilla into brown sugar
mixture until smooth.
2. Beat our mixture into wet
mixture, then add chocolate chips,
and mix until combined. Scoop
1-Tbs. dollops of dough 3 inches
apart on ungreased baking sheet.
Flatten dough balls to 1/2-inch
thickness with ngers.
3. Bake 12 minutes, or until cookies
are golden brown and dr y on top.
Cool on baking sheet 5 minutes,
then transfer to wire rack.
PER COOKIE: 148 CAL; 2 G PROT; 7 G TOTAL FAT
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25 minutes
Light and Fast Raspberry Fool
SERVES 4
Hands-on prep time for this dessert is

only 15 minutes. The raspberry sauce
chills for the remaining 10 minutes.
1 10-oz. bag frozen red raspberries,
reserving some berries for garnish
cup sugar
2 cups plain Greek-style nonfat yogurt
3 Tbs. honey
tsp. almond extract
2 Tbs. grated orange zest
2 Tbs. sliced almonds
4 sprigs fresh mint, optional
1. Bring raspberries and sugar

to a boil in saucepan. Simmer
10 minutes. Transfer to bowl,
and chill 10 minutes.
2. Whisk together yogurt, honey,
almond extract, and zest in bowl.
Fold 11/2 cups berry sauce into
yogurt mixture, to create marbled
effect. Divide among bowls;
garnish with almonds, reserved
berries, leftover sauce, and mint
(if using).
PER 1-CUP SERVING: 207 CAL; 11 G PROT;
1 G TOTAL FAT (<1 G SAT FAT); 40 G CARB; 0 MG
CHOL; 43 MG SOD; 4 G FIBER; 33 G SUGARS
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IN-A-PINCH PROFITEROLES, p. 92
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91
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sweet essentials
When stocking your kitchen, dont forget wholesome dessert fixings:
Stow a smattering of fresh choices in your refrigerator fruit drawer and/or
dried fruits in the pantry. Stash sorbet or ice cream in the freezer and dark
chocolate in the back to discourage unfettered nibbling. Squirrel away an
assortment of nuts in the refrigerator (to keep the oils in them from
becoming rancid). Refrigerated doughs and prepared crusts are also
dessert-friendly buys. When the time comes, create simple, inventive
combinations with the ingredients you have on hand: Fill a crust. Stack
layers on a plate or in a glass. Options are endless and the rewards sweet.
5 minutes
Coconut-Mango Sundaes
SERVES 4
A sprinkling of crystallized ginger

and fresh mint cranks up avor and
lends an air of elegance to this easy
tropical dessert.
chocolate and 1 tsp. honey. Top with

remaining bread slices.
2. Preheat panini maker, and coat with
butter-avored cooking spray. Press,
and cook panini 3 to 4 minutes. Cool
5 minutes before serving.
PER PANINO: 318 CAL; 7 G PROT; 11 G TOTAL FAT
1
1
2
2
pint coconut sorbet

mango, chopped
Tbs. thinly sliced crystallized ginger
Tbs. chopped fresh mint
15 minutes
In-a-Pinch Proteroles
Divide sorbet among 4 bowls. Top with

chopped mango, ginger, and mint.
PER SERVING: 203 CAL; 3 G TOTAL FAT (3 G SAT FAT);
SERVES 6
Store-bought ice cream gets glamorous

when you give it shape, dress it in graham
cracker crumbs, and drizzle it with a
quick, warm chocolate sauce. Any type of

ice cream or cookie can be substituted.
PROFITEROLES
1 pint vanilla soy ice cream

1 cup crushed cinnamon graham
crackers (15 crackers)
CHOCOLATE SAUCE
cup sugar
cup unsweetened cocoa powder
2 Tbs. soy margarine
1. To make Proteroles: Scoop ice cream

into 12 small balls with large cookie
scoop. Roll in graham cracker crumbs,
and store in airtight plastic container in
freezer until ready to serve.
2. To make Chocolate Sauce: Whisk
together sugar, cocoa powder, and 1 cup
water in small saucepan. Bring mixture
to a boil over medium heat, and cook
3 minutes, whisking often. Stir in
margarine; cook 3 minutes more.
3. To serve: Place 2 Proteroles on each
plate. Drizzle with warm Chocolate
Sauce. (Leftover Chocolate Sauce will
keep up to 2 weeks in an airtight
container in the fridge.)
30 G SUGARS
15 minutes
Dark Chocolate and Banana
Panini
M A K E S 4 PA N I N I
The sandwich nature of these treats

makes them a snap to create, and the
gooey results arent as sinful as they taste.
If you dont have a panini maker, cook
the sandwiches in a skillet, using a
second heavy pan to atten them.
2 large bananas, sliced 18 -inch thick
8 slices sprouted wheat or
sourdough bread
4 oz. dark bittersweet chocolate, chopped
4 tsp. honey
1. Arrange banana slices on 4 pieces of

bread, then sprinkle each with 3 Tbs.
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Beet
Gourmet Blend
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30-MINUTE MEALS
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VEGAN
recipe index
APPETIZERS

Q Q
Q Q
Q Q

Q Q

Q Q Q

Q Q
Q Q Q
Q
Q

Q Q Q
Q Q Q Q Q

Q Q Q

Q
Q Q

Bruschetta with White Bean Paste, Tomato Chutney, and Balsamic Glaze, p. 8
Cumin and Bean Sprout Quesadillas, p. 7
Feta-Stued Peppadews, p. 10
Pita Quesadillas with Cilantro Hummus, p. 12
Quinoa-Avocado Verrines, p. 8
Warm Avocado Halves with Pink Grapefruit and Endive, p. 8
SALADS
Chickpea, Artichoke Heart, and Tomato Salad with Arugula, p. 18
German-Style Warm Potato Salad, p. 18
Southwestern Salad with Avocado-Lime Dressing, p. 18
Szechuan Black-Eyed Pea Salad, p. 20
SOUPS

Q Q Q
Q Q
Q Q
Q Q Q Q Q
Broccoli and Cheese Soup, p. 26

Butternut Bisque with Cauliower, p. 24
Spinach-Zucchini Soup, p. 24
STEWS

Q Q
Q

Q Q

Q

Q Q

Q Q

Q
Q

Q
Q

Q Q

Q Q

Q Q

Q
Q

Q

Q

Q

Q Q Q
Q Q
Q Q
Q Q
Q Q
Q Q Q Q Q

Q Q

Q Q

Q Q

Q Q

Butternut Squash and Chickpea Stew with Couscous, p. 32

Double Coriander Eggplant Tagine, p. 35
Mock Chicken Divan Pot Pie, p. 35
Moroccan Lentil Stew with Raisins, p. 36
Vegetables Korma, p. 34
SANDWICHES
Q
Q
Q
Q
Q
Q
Q
Baguette with Roasted Red Pepper Spread, p. 45

Carolina-Style Barbecue Sandwiches, p. 45
Crunchy Croque Provenal, p. 45
Edamame Pt Sandwiches, p. 43
Spanish Roasted Vegetable Sandwiches, p. 46
Taleggio Tartines with Grape, Watercress, and Red Onion Salad, p. 44
Veggie Club Sandwiches, p. 41
TACOS & WRAPS

American Veggie BBQ Tacos, p. 53
Black Bean and Toasted Corn Soft Tacos, p. 51
Clayudas, p. 54
Grilled Vegetable Wraps, p. 56
Jamaican Curried Tempeh Tacos, p. 52
Smoky Black Bean Tostadas with Garlicky Greens, p. 50
NOODLES
Q
Q
Q
Q
Q
Q
Q

Q
Q
Q
Q

Q

Bow Ties with Broccoli Pesto, p. 65

Casareccia with Zucchini and Fresh Basil, p. 64
Fettuccine with Three-Herb Pesto, Black Kale, and Oyster Mushrooms, p. 64
Fusilli Bucati Lunghi with Roasted Red Pepper Sauce, p. 64
Linguine in Lemon Cream Sauce, p. 66
Soba Noodle Salad with Ginger-Peanut Dressing, p. 63
Whole-Wheat Spaghetti with Sauted Leeks, White Beans, and Walnuts, p. 61
GRAINS
Q Q Q Q Q
Q Q
Q Q
Q Q Q Q Q
Gingery Quinoa Salad, p. 72

Tabbouleh-Lentil Ragot, p. 71
Wild Rice with Cranberries and Mint, p. 71
PATTIES

Q Q Q
Q Q Q Q

Q Q
Q
Q Q
Chickpea Croquettes with Greek Salad Topping, p. 78

Curried Sweet Potato Fritters, p. 79
Jewel-Tone Pancakes with Creamy Yogurt-Dill Sauce, p. 76
Wild Rice Rissoles, p. 78
STIR-FRIES
Q Q
Q Q
Q Q
Vegan and/or gluten-free recipes are tagged

with and respectively. Look for these
symbols with the nutritional information at
the end of each recipe.
Q Q
Q Q
Q Q
Hoisin-Glazed Tempeh with Green Beans and Cashews, p. 84

Rice Noodle Bowl with Broccoli and Bell Pepper, p. 84
Stir-Fried Shiitake Mushrooms with Tofu and Bok Choy, p. 84
DESSERTS

Q Q Q Q

Q

Q Q

Q Q Q
Q Q
Q Q
Coconut-Mango Sundaes, p. 92
Dark Chocolate and Banana Panini, p. 92
In-a-Pinch Proteroles, p. 92
Light and Fast Raspberry Fool, p. 90
Peanut Butter Oatmeal Cookies, p. 89
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Vegetarian Times - Healing Foods Cookbook - Quick &amp; Healthy 2014

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SPECIAL ENCORE EDITION

40th Anniversary Celebration

THE EVENT THAT

OV ER SIX T Y INF OR M AT I V E & INSPIR ING SPE A K ER S

T. Colin Campbell, PhD

Co-founder and Director of

Author of The China Study:

Stephen Esser, MD, USPTA

Julieanna Hever, MS,RD, CPT

Author of the best-selling book,

The place to learn about healthy vegan living!

MEET OTHERS OF LIKE MIND

Scan the QR Code

40th Annual Conference of the North American Vegetarian Society

vegetariansummerfest.org or call (518) 568-7970

THIRTY MINUTES OR FEWERthats all youll need

vegetariantimes.com | quick & healthy |

SPECIAL ENCORE EDITION

30-minute meal makers

Tacos & Wraps

Ultimate veggie tacos

Enlightened pasta dinners

Simply spectacular stir-fries

BOW TIES WITH

2 | quick & healthy | vegetariantimes.com

Now on the iPad, NOOK Tablets and Kindle Fire.

BRUSCHETTA WITH WHITE BEAN PASTE, TOMATO CHUTNEY,

secret weapon for staving o the hunger pangs of waiting diners.

vegetariantimes.com | quick & healthy |

WARM AVOCADO HALVES WITH

In scarcely more time than it takes for

1. Toast cumin seeds in large, dry skillet

vegetariantimes.com | quick & healthy |

think inside the glass

These elegant bruschetta are simple to

1 cup balsamic vinegar

1 15-oz. can cannellini beans, rinsed

4 Roma tomatoes, seeded and nely

Warm Avocado Halves with

Quinoa practically cooks itself, and the

Work for these hors doeuvres is actually

cup red or white quinoa

1. To make Balsamic Glaze: Simmer

1. Preheat oven to 425F.

1. Bring quinoa, 1/4 tsp. chili powder, and

PER SLICE (WITH TOPPING): 186 CAL; 7 G PROT; 5 G TOTAL

PER SERVING ( AVOCADO AND CUP FILLING): 225 CAL;

PER 1/3-CUP VERRINE: 66 CAL; 1 G PROT; 4 G TOTAL

FAT (1 G SAT FAT); 28 G CARB; 3 MG CHOL; 309 MG SOD;

3 G PROT; 17 G TOTAL FAT (2 G SAT FAT); 19 G CARB;

FAT (<1 G SAT FAT); 7 G CARB; 0 MG CHOL; 5 MG SOD;

0 MG CHOL; 156 MG SOD; 7 G FIBER; 5 G SUGARS

2 G FIBER; <1 G SUGARS

16 slices French baguette

8 | quick & healthy | vegetariantimes.com

vegetariantimes.com | quick & healthy |

Pop three ingredients into each of

small cucumber, peeled, seeded,

Slide 1 mint leaf into cavity of each

12 fresh mint leaves

(1 G SAT FAT); 2 G CARB; 1 MG CHOL; 38 MG SOD;

One of the great things about a Vitamix? It makes soup.

Cilantro-laced hummus, not cheese,

cup cilantro leaves

Vegetarian Times - Healing Foods Cookbook - Quick & Healthy 2014

Vegetarian Times - Healing Foods Cookbook - Quick & Healthy 2014