White Bean and Kale Soup

Ingredient List

• 1 Tbs. olive oil
• 1 small onion, halved and thinly sliced (1 cup)
• 3 cups chopped kale
• 1 small garnet yam, peeled and diced (1 cup)
• 1 Tbs. smoked sweet paprika, plus more for garnish
• 1 Tbs. curry powder
• 1 bay leaf
• 4 cups low-sodium vegetable broth
• 2 15.5-oz. cans great Northern beans, drained and rinsed, divided
• 2 Tbs. red wine vinegar

Directions

1. Heat oil in saucepan over medium heat. Add onion, and cook 8 minutes, or until lightly caramelized, stirring often.

2. Add kale, and cook 4 to 5 minutes, or until wilted. Stir in yam, paprika, curry powder, and bay leaf; cook 1 minute more, or until fragrant.

3. Add broth, and bring to a simmer. Reduce heat to medium-low, and cook 30 minutes, or until kale and yam are tender. Purée 1 cup beans with 3/4 cup water in blender or food processor. Add purée and remaining beans to soup. Simmer 10 minutes, then stir in vinegar. Season with salt and pepper. Sprinkle each serving with paprika.

White Bean and Kale Soup: Vegetarian Times Issue: March 1, 2008 p.71

Italian-Style Spaghetti Squash

This squash resembles strands of spaghetti.
Serves 4.

Ingredient List
* 2 lb. spaghetti squash, halved lengthwise and seeded
* 2 Tbs. olive oil
* 1 medium-sized red onion, thinly sliced
* 1 zucchini (8 oz.), diced
* 4 medium-sized tomatoes, diced
* 1/4 tsp. salt
* 1/4 tsp. coarsely ground black pepper
* 1/2 cup reduced-fat grated Parmesan cheese for garnish, optional
* 1 small lemon, sliced

Directions
1. Preheat oven to 350F.

2. Place squash halves, cut side down, in baking dish. Add 1/4 cup water, and cover dish with foil. Bake for about 30 minutes, or until tender. Remove from oven, and cool slightly.

3. Meanwhile, heat 1 tablespoon oil in a large skillet over medium-high heat. Add onion, and cook for 3 minutes, or until onion is translucent. Add zucchini, reduce heat to medium, and cook for 4 to 5 minutes, or until zucchini begins to brown. Add tomatoes, salt and pepper. Reduce heat to low, and cook, uncovered, for about 10 minutes.

4. Using a fork, scrape squash strands into a bowl. Toss with remaining 1 tablespoon of oil. Mound squash in the centers of four pasta bowls. Spoon vegetable mixture around or over squash strands, dividing vegetables equally among bowls. Drizzle with more oil, if desired, and garnish with Parmesan cheese. Add lemon slices, and serve.

Italian-Style Spaghetti Squash » Vegetarian Times Issue: January 1, 2004 p.67

Spicy Tofu Bento Bowl

Bento boxes are lunch containers with separate compartments used for take-along and take-out lunches in Japan. Here we’ve assembled traditional bento box components in a one-bowl salad. Serves 6.

Ingredient List
* Spicy Tofu
* 1/4 cup low-sodium soy sauce
* 1/4 cup hot chili-garlic sauce
* 2 Tbs. dark sesame oil
* 14-oz. extra-firm tofu, cubed
* 5 green onions, finely chopped (about 1/2 cup)
* 1/4 cup nonfat yogurt
* 2 Tbs. lemon juice

Salad
* 1/4 cup low-sodium soy sauce
* 2 Tbs. lemon juice
* 1 Tbs. minced fresh ginger
* 1 tsp. hot chili-garlic sauce
* 2 cups cooked short-grain brown rice
* 4 1/2 cups mixed baby greens
* 2 carrots, peeled
* 1 cucumber, sliced (about 1 1/2 cups)
* 1 avocado, peeled and sliced
* 1 Tbs. toasted sesame seeds

Directions
1. To make Spicy Tofu: Whisk together soy sauce, chili sauce and sesame oil in bowl. Heat nonstick skillet over medium heat. Dip tofu in chili mixture. Cook 10 minutes, or until browned, turning occasionally. Cool. Add green onions, yogurt and lemon juice to remaining chili mixture. Toss with tofu.

2. To make Salad: Whisk together soy sauce, lemon juice, ginger and chili sauce in bowl. Mound rice in bowls. Top with greens. Shave strips of carrots over top with vegetable peeler. Top with tofu, cucumber and avocado. Sprinkle with sesame seeds, and serve with sauce.

Spicy Tofu Bento Bowl » Vegetarian Times Issue: October 1, 2006 p.84

Spicy Red Lentil Soup

Red lentils soften up quickly when cooked, which makes them great for thickening soups. Tamarind paste has a sweet-sour flavor and can be found in Indian groceries or high-end supermarkets. Serves 6.


Ingredient List
* 1 cup red lentils
* 1 tsp. salt
* 1 15-oz. can diced tomatoes
* 2 Tbs. minced fresh ginger
* 1 Tbs. vegetable oil
* 2 cloves garlic, minced (2 tsp.)
* 1 15-oz. can light, unsweetened coconut milk
* 1 Tbs. tamarind concentrate or paste, optional
* 1 Tbs. ground coriander
* 1 tsp. ground cumin
* 1 tsp. turmeric powder
* 1 small jalapeño, stemmed, seeded and minced
* 1/4 cup chopped cilantro

Directions
1. Combine lentils, salt and 5 cups water in large saucepan. Cover, and bring to a boil. Reduce heat, and simmer, partially covered, 20 to 25 minutes, or until lentils are tender. Blend lentils with whisk for rustic texture, or purée in food processor for creamier feel.

2. Purée tomatoes and ginger in blender or food processor until smooth. Set aside.

3. Heat oil in large pot over medium heat. Add garlic, and cook 30 seconds, or until just golden, stirring often. Add tomato mixture, coconut milk, tamarind if desired, coriander, cumin, turmeric and jalapeño. Simmer 15 minutes, stirring occasionally.

4. Stir in lentils, and simmer, partially covered, 20 minutes. Season with salt and pepper. Sprinkle with cilantro, and serve.

Spicy Red Lentil Soup » Vegetarian Times Issue: October 1, 2006 p.60

Smoky Penne with Corn and Cherry Tomatoes

Most people associate goat cheese with French cuisine, but it plays a big role in Mexican cooking, too. Chipotle chiles are smoked jalapeños that can be found dried or canned in adobo sauce. Serves 4.

Ingredient List
* 12 oz. penne pasta
* 1 dried chipotle chile, soaked in hot water 10 minutes, or 1 chile from 4-oz. can chipotle peppers in adobo sauce
* 2 Tbs. olive oil, divided
* 2 cloves garlic, minced (about 2 tsp.)
* 1 4-oz. log goat cheese, plus more for crumbling and sprinkling, if desired
* 1/3 cup chopped cilantro
* 2 cups halved cherry tomatoes
* 2 cups fresh or frozen corn kernels

Directions
1. Cook pasta according to package directions.

2. Meanwhile, remove seeds from chipotle chile and finely chop. Heat 1 Tbs. oil in skillet over medium-low heat. Add chile and garlic, and sauté 1 minute, or until fragrant. Stir in goat cheese and 1/3 cup water, and cook 2 to 3 minutes, or until smooth sauce forms, stirring constantly. Simmer 2 minutes more, then remove from heat and add cilantro and remaining 1 Tbs. olive oil.

3. Drain pasta, and return to pot. Add tomatoes, corn and cheese sauce. Season to taste with salt and pepper, and transfer to warm serving bowl. Toss in extra goat cheese crumbles, if desired.

Vegetarian Times Issue: September 1, 2006 p.71

Tuscan-Style Spaghetti with Kale and Cannellinis

For an easy way to wash kale, swish it around in a large bowl of water with 1 tablespoon salt, then rinse. The abrasive action of the salt works to remove grit. Serves 8.

Ingredient List
* 2 Tbs. olive oil
* 1 medium-size onion, diced (about 1 cup)
* 3 cloves garlic, minced (about 1 Tbs.)
* 1/2 tsp. crushed red pepper flakes
* 2 1/2 lb. kale, cut into 1-inch pieces (about 12 cups)
* 1 14.5-oz. can diced tomatoes
* 1 1/2 cups low-sodium vegetable broth
* 3/4 tsp. salt
* 1 15-oz. can cannellini beans, drained and rinsed
* 3/4 cup pitted black olives, chopped
* 1 12-oz. pkg. whole-wheat spaghetti
* 1/4 cup grated Parmesan cheese

Directions
1. Heat oil in skillet over medium-high heat. Sauté onion in oil 5 minutes, or until softened. Stir in garlic and red pepper flakes.

2. Add 6 cups kale, and cook 2 minutes, or until wilted, tossing occasionally. Add remaining kale, tomatoes, broth and salt. Cover, and bring to a boil. Reduce heat to medium, and simmer 15 minutes, or until soupy, tossing occasionally. Stir in beans and olives.

3. Cook spaghetti according to package directions. Drain, and return to pot with kale mixture. Cook 2 minutes over medium heat, or until pasta absorbs most of liquid. Sprinkle with Parmesan, and season with salt and pepper.

Nutritional Information
Per SERVING: Calories: 270, Protein: 10g, Total fat: 7g, Carbs: 46g, Cholesterol: 2mg, Sodium: 379mg, Fiber: 10g, Sugars: 5g

Vegetarian Times Issue: September 1, 2006 p.42

Curried Cauliflower Soup

Ingredients:
1 tbsp olive oil
1 small onion, finely chopped
1 tbsp ground cumin
1 tbsp curry powder
1 tsp turmeric
1 medium-sized head of cauliflower, separated into florets and washed
1/2 tomato, chopped finely
5 or 6 cups of vegetable stock
1/4 - 1/2 cup 18% cream, or light coconut milk
juice of 1 lime
salt to taste

Heat olive oil in a large pot. Add onion and cook until translucent, about 5 minutes. Add spice, stir and cook until until fragrant, about 1 minute.

Add cauliflower florets and tomato and stir to coat in spices. Allow to cook to a minute or two, then add the stock. Bring to a boil, then reduce heat, cover and simmer until cauliflower is quite tender, about 20 minutes.

With an immersion blender, blend the soup until smooth. Add cream, lime juice and salt and adjust to taste.

Curried Cauliflower Soup via Treehugger

Green Pea Ravioli

Making homemade ravioli is a snap when you use wonton wrappers (often sold in the produce section of the supermarket) for the pasta. Leftover wrappers can be covered tightly in plastic wrap and frozen for the next use. Serve the ravioli with prepared pesto, a light tomato sauce or simply a little butter and grated Parmesan cheese.

2 cups fresh or frozen peas
2 shallots, quartered
1 large clove garlic
1/4 cup grated Parmesan cheese
36 wonton wrappers

1. Bring large pot of salted water to a boil. Add peas, and cook 2 to 3 minutes, or until tender. Drain, reserving 1/4 cup cooking liquid. Transfer peas to bowl of food processor or blender. Add shallots, garlic and reserved cooking liquid, and puré until smooth. Add cheese, and process until combined. Season with salt and pepper.

2. Set 1 wonton wrapper on work surface. Brush edges with water, then place 11/2 tsp. pea mixture in center. Fold wrapper into triangle over filling, and press edges with fingers to seal. Transfer to plate lined with damp paper towels. Repeat with remaining wrappers and filling, placing damp paper towels between each layer of ravioli. Cover, and set aside.

3. Bring large pot of salted water to a boil. Add ravioli, and cook 3 minutes, or until tender. Drain. Place ravioli on plates and spoon desired sauce over top. Serve immediately.

Vegetarian Times: Peas Recipes

Mock Guac(amole)

This recipe is a great option for those times you want to make guacamole but can only find hard, unripened avocados. The puréd peas absorb all the Tex-Mex flavors of the cilantro, lime juice and hot sauce, so most guests won't even guess the main ingredient!

4 cups fresh or frozen peas
1 medium tomato, chopped (about 1 cup)
1 bunch green onions, chopped (about 1/2 cup)
1/2 cup chopped cilantro
1/4 cup fresh lime juice
1/2 tsp. salt
1/4 tsp. ground black pepper
1/8 tsp. hot pepper sauce

1. Bring large pot of salted water to a boil. Add peas, and cook 15 minutes. Drain, and rinse under cold water. Puré in food processor, then press through medium-meshed sieve with back of ladle to separate skins from puré.

2. Combine pea puré and remaining ingredients in medium bowl. Let stand 30 minutes to develop flavors. Serve with tortilla chips or Mexican dishes.

Vegetarian Times: Peas Recipes

Mango-Pea Salad with Sesame Dressing

Toss this salad with the dressing at the last minute, otherwise the peas will start to turn yellow as the acid in the lime juice "cooks" them.

Mango-Pea Salad
3 cups soybean sprouts
2 cups fresh or thawed frozen peas
2 mangoes, peeled and diced
2 bunches green onions, chopped (about 1 cup)
1/2 cup chopped fresh mint
3 Tbs. black sesame seeds

Sesame Dressing
3 Tbs. lime juice
2 Tbs. toasted sesame oil
1 Tbs. vegetable oil
2 tsp. minced fresh ginger
1/2 tsp. brown sugar
1/2 tsp. salt

1. To make Mango-Pea Salad: Bring large pot of salted water to a boil. Add sprouts and peas, and cook 2 minutes, or until crisp-tender. Drain, and chill in ice water to stop cooking and keep peas bright green. Drain again.

2. Toss together sprouts, peas, mangoes, green onions, mint and sesame seeds in large bowl.

3. To make Sesame Dressing: Whisk together lime juice, sesame oil, vegetable oil, ginger, brown sugar and salt in small bowl. Pour over pea mixture, and toss to coat. Season with salt and pepper, and serve on bed of lettuce, if desired.

Vegetarian Times: Peas Recipes