Italian-Style Roasted Vegetables

This version is dressed with Italian seasonings. Select at least four different vegetables, or follow the combination below. To speed preparation, parboil the harder, longer-cooking vegetables, such as sweet potatoes and potatoes, before roasting them. Serves 4 to 6

Roasted Vegetables
2 potatoes, cut into 1-inch chunks or cut in half lengthwise and sliced crosswise into 1/2-inch-thick semicircles
2 sweet potatoes, peeled and cut into 1-inch chunks or sliced as above
2 carrots, peeled and cut into 1-inch chunks or cut on diagonal
1 large onion, cut into wedges
1 medium-sized zucchini, cut into 1-inch chunks or cut on diagonal into 1/2-inch-thick slices
2 bell peppers, cut into 1-inch chunks

Italian Dressing
4 tsp. olive oil
1/4 cup fresh lemon juice
6 cloves garlic, minced or pressed
3 Tbs. minced fresh rosemary
1 Tbs. minced fresh oregano
1 tsp. salt

To make Roasted Vegetables: Preheat oven to 425F.
Parboil potatoes, sweet potatoes and carrots in boiling water to cover for 2 minutes. Remove from heat, and drain well. In large bowl, combine parboiled vegetables with onions, zucchini and bell peppers.
To make Italian Dressing: Place ingredients in bowl, and whisk together or purée in blender.
Toss vegetables with dressing, and place in single layer on large unoiled baking tray.
Bake vegetables, stirring every 15 minutes, until tender, about 45 minutes.

PER SERVING: 180 Calories, 4g Protein, 3g Total Fat, 35g Carbohydrates, 410mg Sodium, 4g Fiber, 11g Sugars.

Italian-Style Roasted Vegetables (Recipe of the day: April 24, 2007)

Vegetable Soup

ACQUACOTTA (Serves 6)

Acquacotta means “cooked water,” but that doesn’t begin to describe how delicious this soup is! It also freezes beautifully, so double the recipe if you like. Adding a Parmesan cheese rind to the soup while it’s cooking is a clever Italian method for deepening flavors.

1 lb. Swiss chard or kale 4 Tbs. extra virgin olive oil, plus extra for drizzling
1 large yellow onion, finely chopped
2 carrots, peeled and finely chopped
2 stalks celery, finely chopped
1⁄2 tsp. salt, or to taste
1⁄2 tsp. crushed red pepper, or more to taste
2 Tbs. tomato paste
1 cup tomato purée
2-inch Parmesan rind
6 1-inch-thick slices Italian bread
Grated Parmesan cheese for garnish

Rinse chard in several changes of water until completely free of grit. Drain, stack leaves on cutting board and finely chop.

Heat olive oil in large pot over medium heat. Add onion, carrots and celery, and cook, stirring often, about 10 minutes, or until softened. Stir in salt, crushed red pepper and tomato paste; cook 2 minutes.

Reduce heat to medium-low, add 8 cups water, tomato purée, Parmesan rind and chopped greens. Cook, partially covered, 45 minutes, or until very thick, stirring occasionally; add more water if needed. Season to taste with salt and pepper. Remove rind.

To serve, place slice of bread in bottom of each bowl. Fill with soup, sprinkle with cheese, drizzle with oil and serve.
PER SERVING: 328 CAL; 7G PROT; 21G TOTAL FAT (3.5G SAT. FAT); 28G CARB; 4MG CHOL; 847MG SOD; 4G FIBER; 6G SUGARS

Recipe from the Mar. '06 issue of Vegetarian Times.

Vegetable Fried Rice with Tofu

Ingredients:
2 cups cooked brown rice
1/2 cup carrots, diced
1/2 cup celery, sliced on an angle
1 bunch green onions, trimmed and sliced into 1/2' pieces
1/2 cup broccoli florettes
1 pound firm tofu, drained and crumbled
2 tablespoons toasted Sesame Oil
2 tablespoons Tamari [or Soy Sauce]

*Tamari: Originally it referred to a liquid byproduct of miso making. Today known as wheat free soy sauce, tamari is made by fermenting soybeans and salt for at least one year. The resulting liquid has a rich sweet and salty flavor central to Asian cuisine. Due to its robust character tamari is useful in giving vegetarian dishes a meaty flavor.

Directions:
Sauté carrots, celery, onion, and broccoli in the Sesame Oil for 5 minutes. Add the tofu and rice. Cook until the rice is well coated with the oil and vegetables are tender. Add in the scallions and season with the Tamari to taste.

Servings: 4 | Cooking Time: 30 minutes - one hour
Author: Polly Pitchford, Full Spectrum Health™

Roasted Vegetable Sandwich

Ingredients:
1 small yellow summer squash, thinly sliced
1 small zucchini, thinly sliced into rounds
1 medium sweet onion, thinly sliced
1/3 cup sliced button mushrooms
1/2 red bell pepper, cut into thin strips
olive oil spray
4 whole wheat pita bread rounds
4 teaspoons Italian salad dressing
3/4 cup shredded Swiss cheese

Directions:
Preheat oven to 450 degrees. Place zucchini, summer squash, onion, mushrooms, and sweet pepper on a baking sheet; spray with olive oil spray. Roast in oven for 10 minutes or until vegetables are tender. Season to taste with salt and pepper. Arrange vegetables on top of bread; drizzle with salad dressing. Top with shredded cheese. Place on unheated rack of a broiler pan. Broil 4' from heat until cheese melts.

Servings: 4 | Cooking Time: Under 30 minutes
Author: Polly Pitchford, Full Spectrum Health™

Pasta with Beans and Greens

Ingredients:
Vegetable cooking spray
4 cups chopped onion
1 cup chopped mushrooms
4 cloves garlic, minced
1 teaspoon dried rosemary leaves
4 cups torn Kale or spinach leaves
1/4 cup raisins
1/2 cup reduced-sodium vegetable broth or water
1 can Navy or Great Northern Beans
8 ounces bow tie pasta, cooked, warm
2 tablespoons toasted pine nuts
2 ounces Parmesan cheese, coarsely shredded
salt and pepper to taste

Directions:
Spray large skillet with cooking spray. Saute onion, mushrooms, garlic, and rosemary until tender, about 5 to 8 minutes.

Add Kale, raisins, and broth or water to skillet; heat to boiling. Reduce heat and simmer, covered, until Kale is wilted, 5-8 minutes. Stir in beans and cook until broth is evaporated, 3-4 minutes. Stir bean mixture into pasta; sprinkle with half Parmesan cheese and pine nuts and toss. Season to taste with salt and pepper. Sprinkle with remaining Parmesan cheese.

Servings: 4 | Cooking Time: Under 30 minutes
Author: Bean Education & Awareness Network

Italian Lentil Soup

Ingredients:
1 Spanish onion, chopped
1 large clove garlic, chopped
3 stalks celery, sliced
2 medium carrots, thinly sliced
2 tablespoons olive oil
1 cup dried lentils, rinsed
4 cups water or Vegetable Stock
1 teaspoon dried rosemary
1 bay leaf
1 15 oz. can chopped tomatoes
salt and pepper to taste

Directions:
In a soup pot, saute onion, celery, garlic and carrots in oil until onion is soft, about 5 minutes. Add remaining ingredients (except salt and pepper) and bring to a boil. Reduce heat to low, cover and simmer for 30-40 minutes, or until lentils are soft. Remove bay leaf . Season to taste with salt and pepper. Puree half and serve.

Servings: 6 | Cooking Time: 30 minutes - one hour
Author: Polly Pitchford, Full Spectrum Health™"

Vegetable Stock

A strained liquid made by cooking aromatics in water or stock to extract their flavors. Using vegetable stock instead of water to prepare grains beans soups and sauces enhances their flavor and nutritional profile.

Definition Provided By: Jenny Matthau

Vegetarian Lasagna

1 pound soft tofu
1/2 cup grated Parmesan
2 eggs
3 garlic cloves, minced
2 tablespoons each minced fresh basil, thyme, and oregano, or 2 teaspoons each dried
1/4 teaspoon coarse salt
1/8 teaspoon freshly ground black pepper
32 ounces homemade tomato sauce or store-bought tomato sauce
1/2 8-ounce package no-boil lasagna noodles
4 ounces fresh prewashed baby spinach (2 cups)
8 ounces mozzarella, shredded (2 cups)

Heat oven to 375º F. Combine the tofu, Parmesan, eggs, garlic, herbs, salt, and pepper in a medium bowl.

Lightly coat a 13-by-9-inch baking dish with vegetable cooking spray. Spread with about 1 cup of sauce. Arrange one layer of noodles on top. Spread with half the tofu mixture; top with half the spinach, a third of the remaining sauce, and a third of the mozzarella. Repeat layers, ending with noodles, sauce, and mozzarella.

Cover with aluminum foil and bake 30 to 35 minutes. Let stand 5 minutes before cutting. Recipe can be made ahead to this point. Cool, cover, and refrigerate up to one day ahead. Reheat at 325º F for 20 minutes or until a knife inserted in the center comes out hot.

Yield: 8 servings

Vegetarian Lasagna : RealSimple.com

Vegetable Fried Rice

1 1/2 cups long-grain white rice
3/4 cup low-sodium soy sauce
2 tablespoons light brown sugar
1 tablespoon white wine or rice vinegar
1 tablespoon grated fresh ginger
1 tablespoon peanut or olive oil
2 carrots, cut into matchstick-size strips
2 cups snow peas, cut into thirds
2 cups bean sprouts
4 scallions (white and light green parts), thinly sliced
4 eggs, lightly beaten

Cook the rice according to the package directions.

Meanwhile, in a small bowl, combine the soy sauce, sugar, vinegar, and ginger; set aside.

Heat the oil in a large nonstick skillet over medium-high heat. Add the carrots and stir-fry for 2 minutes. Add the snow peas, bean sprouts, and 3 tablespoons of the soy sauce mixture and stir-fry until the vegetables are almost tender but still crisp, about 2 minutes. Transfer to a bowl.

Return skillet to medium heat and add the remaining sauce mixture, the rice, and scallions. Cook until warmed through, about 1 minute. Make a large space in the center of the rice and pour the eggs into it. Scramble the eggs with a spatula until set. Stir the eggs into the rice. Transfer the rice mixture to individual plates and top with the vegetables.

Tip: You can improvise with whatever vegetables you have on hand, from fresh broccoli to frozen peas. Or, if you?re out of everything green, you can make the dish without the vegetables, just this once.

Yield: Makes 4 servings

Vegetable Fried Rice : From Real Simple

Garden Pasta

1/4 cup whole-wheat pasta
2 teaspoons olive oil
1/2 cup diced eggplant
1/4 cup sliced button mushrooms
1 clove garlic, sliced
1/2 cup diced zucchini
1/2 cup sliced red pepper
2 teaspoons balsamic vinegar

Cook the pasta according to the package directions.

Meanwhile, heat the oil in a large skillet over medium-high heat. Add the eggplant and mushrooms and cook, stirring occasionally, until tender, about 4 minutes. Add the garlic, zucchini, red pepper, and vinegar. Cook 2 to 3 more minutes. Stir in the cooked pasta and transfer to a plate. Serve hot or cold.

Yield: Makes 1 serving

Garden Pasta : RealSimple.com

Roasted Vegetable Soup

Ingredients:
6 beefsteak tomatoes, halved and cored
2 leeks, white and pale-green parts, cut into 1/2-inch pieces
2 carrots, cut into 1/4-inch pieces
4 garlic cloves
2 tablespoons olive oil
Coarse salt and ground pepper
2 cans (14.5 ounces each) reduced-sodium vegetable broth
1/4 cup chopped fresh basil

Preheat oven to 425°. In a roasting pan, toss tomatoes, leeks, carrots, garlic, and oil. Season with salt and pepper. Roast in a single layer (tomatoes cut sides down) until tender, 1 hour. Using tongs, peel off tomato skins.

In a saucepan, bring vegetables, vegetable broth, and 1 cup water to a boil. Reduce heat; simmer 10 minutes.

In a blender, purée vegetable mixture in batches. Stir in basil.

Per serving: 198 calories; 8 grams fat; 5.8 grams protein; 29.8 grams carbohydrates; 6.1 grams fiber.
Serves 4 | Prep Time: 30 minutes | Total Time: 1 hour 30 minutes

Everyday Food: September 2006

Italian Vegetable Pizzas

Ingredients:
• 2 tablespoons clear Italian salad dressing
• 1/2 pound asparagus, cut into 2-inch pieces, or one 10-ounce package frozen cut asparagus, thawed
• 1 medium yellow summer squash or zucchini, cut into julienne strips (1-1/2 cups)
• 1 cup sliced fresh mushrooms
• 3 8-ounce packages Boboli (six 6-inch Italian bread shells)
• 1/4 cup clear Italian salad dressing
• 1 ripe large tomato, seeded and chopped (1 cup)
• 1/4 teaspoon coarsely ground pepper
• 1 cup shredded mozzarella cheese (4 ounces)
• 1/3 cup finely shredded Asiago or Parmesan cheese

*Asiago cheese is a hard cheese with a sharp flavor. Look for it in large supermarkets or specialty shops.

Directions
1. In a medium skillet heat the 2 tablespoons Italian salad dressing. Add asparagus and summer squash or zucchini; cook and stir for 2 minutes. Add mushrooms; cook and stir 1 minute more.

2. Place bread shells on a lightly greased baking sheet. Brush bread shells with the 1/4 cup Italian salad dressing. Using a slotted spoon, top bread shells with the cooked asparagus mixture. Top with chopped tomato; sprinkle with pepper. Combine mozzarella cheese and Asiago or Parmesan cheese; sprinkle over pizzas.

3. Bake in a 400 degree F oven about 8 minutes or until cheese melts and pizzas are heated through. Cut the pizzas into wedges to serve. Makes 12 appetizer servings.

Better Homes and Gardens: October 2004

Garden Vegetable Chili, Chunky Style

Ingredients:
1 tbsp olive or canola oil
1 medium onion, chopped
2 large carrots, chopped
2 stalks large celery, chopped
1 medium green pepper, seeded and chopped
1 medium red pepper, seeded and chopped
3 cloves garlic, minced (1 ½ teaspoons)
1 jalapeño pepper, seeded and minced
1 tbsp dried oregano
2 tsp cumin
1 tbsp chili powder
1 cup tomato purée
1 (28-ounce) can chopped tomatoes
2 quarts cold water or vegetable stock
1 cup cracked wheat
1 (16-ounce) can red or white beans, rinsed and drained
1 cup cooked black beans
Juice of 2 limes
½ cup tamari or soy sauce
1 bunch fresh cilantro, minced

Directions:
Heat the olive or canola oil in a large sauce pot over medium heat, and sauté the onion, carrots, celery, peppers, garlic, jalapeno, oregano, cumin, and chili powder for two minutes to combine well.

Add the tomato purée, tomatoes, cold water, cracked wheat, red or white beans and black beans; simmer uncovered for 50 minutes, until blended. You may add additional vegetable stock, water or tomato juice to adjust the consistency, if needed.

Add the lime juice, tamari and cilantro. Serve with plain yogurt or sour cream, grated cheddar and minced scallions.

Winter Provencal Vegetable Soup

Heat in a large soup pot over medium-low heat:
- 2 Tbsp olive oil
- 1 medium chopped onion
- 1 small leek, chopped
- 1 medium parsnip, chopped
- 1 large celery stalk, chopped

Stir in:
- 2 medium ripe tomatoes (peeled, seeded and chopped)
- 1 small potato, peeled and chopped
- 8 cups water
- 2 tsp salt
- a pinch of saffron

Bring ingredients to a boil, reduce heat, and simmer until the potatoes are tender (about 30 minutes). Stir in:
- 1 15-1/2 or 19 oz can Great Northern white beans, rinsed and drained
- 1 small zucchini, quartered lengthwise and sliced
- 4 oz green beans, cut into 1-inch pieces

Simmer for about 10 minutes.

For the pistou, puree in a blender:
- 2 cups fresh basil leaves
- 2 cloves garlic, chopped
- 1/4 cup extra-virgin olive oil

Remove soup from heat and immediately stir in the pistou along with:
- 2/3 cup coarsely grated Parmesan cheese
- 1 tsp ground black pepper

Serve hot in warm soup bowls or cold in room-temperature soup bowls.