Garlicky Oven Fries

Presoaking potato slices in hot water helps remove excess starch so they brown and crisp like oil-cooked fries.



Ingredient List

• 1 1/2 lb. russet potatoes, peeled and cut into ¼-inch-thick wedges
• 2 tsp. canola oil
• 2 tsp. olive oil
• 4 cloves garlic, coarsely chopped
• 1 Tbs. chopped fresh parsley

Directions

1. Place oven rack in lowest position, and preheat oven to 475°F. Coat baking sheet with cooking spray. Soak potatoes in bowl of hot water 10 minutes. Drain, pat dry, and return to dry bowl.
2. Meanwhile, heat canola oil, olive oil, and garlic in saucepan over medium-low heat. Cook garlic 2 minutes, or until it begins to brown. Transfer garlic to small bowl with slotted spoon.
3. Pour oil over potatoes, and toss to coat. Season with salt and pepper. Arrange potatoes in single layer on prepared baking sheet. Bake 20 minutes, or until potatoes are golden on bottom. Turn, and bake 10 minutes more, or until golden and crisp.
4. Meanwhile, stir parsley into reserved garlic; sprinkle over fries. Season with salt and pepper, and serve immediately.

Nutritional Information

Per SERVING: Calories: 167, Protein: 3g, Total fat: 4.5g, Saturated fat: 0.5g, Carbs: 29g, Cholesterol: mg, Sodium: 298mg, Fiber: 2g, Sugars: 5g

Garlicky Oven Fries

Soupe au Pistou

Pistou is a fragrant sauce of garlic, basil, and olive oil that’s related to Italian pesto. Here, it is stirred into a Provençal soup at the last minute. The heat of the soup releases the flavors of the garlic and basil without cooking them.

Ingredient List

Soup
* ¹⁄3 cup dried chickpeas, rinsed
* ¹⁄3 cup dried pinto beans, rinsed
* 1 15-oz. can chopped tomatoes
* 1 medium onion, chopped (1 cup)
* 1 clove garlic, minced (1 tsp.)
* 1 bay leaf
* 1 sprig fresh thyme
* 3 medium red potatoes, cut into ½-inch chunks (1 cup)
* 2 carrots, sliced (1 cup)
* 1 cup frozen Italian flat beans
* ¼ cup vermicelli, optional

Pistou
* 8 cups fresh basil leaves
* 8 cloves garlic, peeled
* ½ cup olive oil

Directions
1. To make Soup: Place chickpeas and pinto beans in large pot, and cover with water. Bring to a boil, cover, and cook 10 minutes. Remove from heat, and let stand 30 minutes. Drain beans, and rinse.

2. Return beans to pot; add tomatoes, onion, garlic, bay leaf, thyme, and 5 cups water. Cover, and bring to a boil. Season with pepper, reduce heat to medium-low, cover, and simmer 30 minutes. Add potatoes and carrots, and simmer, covered, 30 minutes. Stir in flat beans, and cook 10 minutes, or until beans are tender. Stir in vermicelli, if desired. Cook 3 minutes more.

3. Meanwhile, make Pistou: Pulse basil and garlic in food processor until finely chopped. Add olive oil, and pulse until combined. Transfer to small bowl.

4. Spoon 2 Tbs. Pistou in bottom of each bowl. Spoon Soup over top.

Serves 8

Nutritional Information
Per : Calories: 237, Protein: 6g, Total fat: 14.5g, Saturated fat: 2g, Carbs: 22g, Cholesterol: mg, Sodium: 375mg, Fiber: 6g, Sugars: 5g

Soupe au Pistou: Vegetarian Times Issue: November 1, 2008 p.82

Potato Gnocchi with Butter and Sage

We knew this was a winner recipe when Karen Quatsoe, VT’s prop stylist, who comes from a long line of Italian cooks, asked for the recipe before it was published. Sauté with butter and toss with fresh sage and grated Parmesan (as shown), or top with your favorite pasta sauce. Serves 8.

Ingredient List

* 3 lbs. russet potatoes (about 4 medium)
* 2 cups all-purpose flour
* 1 large egg, lightly beaten
* 1 tsp. salt
* 1 tsp. ground black pepper
* 2 to 3 Tbs. vegetable oil, optional

Directions

1. Preheat oven to 400F. Prick potatoes all over with fork. Bake 70 minutes, or until soft. Cool 10 minutes, or until easy to handle.

2. Lightly flour baking sheet. Slice potatoes in half and scoop flesh into large bowl. Mash until no lumps remain, but potatoes are still fluffy. Fold in flour, egg, salt and pepper. (It’s easiest to use your hands.) Divide dough into 4 balls, and transfer to lightly floured work surface.

3. Roll 1 dough ball into long strand about 3/4-inch thick. Cut into 1-inch pieces, and place pieces on prepared baking sheet. Repeat with remaining balls of dough.

4. Bring large pot of water to a boil. Drop quarter of cut gnocchi into pot, and cook 2 minutes, or until gnocchi rise to surface. Transfer to serving bowl, and repeat with remaining gnocchi. If serving later, toss with vegetable oil to keep gnocchi from sticking together. Otherwise, top with desired sauce, and serve.

Potato Gnocchi with Butter and Sage: Vegetarian Times Issue: March 1, 2007 p.71

Mexican Rice Soup

This light soup (traditionally made with chicken and chicken broth) gets its body from diced avocado, which is served with tortilla strips and added at the table, along with lime wedges and freshly chopped cilantro and green onions. The heat of the soup warms the avocado and tortilla strips without turning them to mush. Serves 6.

Ingredient List

Broth

* 1 Tbs. olive oil
* 1 small onion, finely chopped (¾ cup)
* 2 cloves garlic, minced (2 tsp.)
* 3 cups low-sodium vegetable broth
* 1 Tbs. grated lime zest
* 1 tsp. dried oregano

Soup

* ¼ cup short-grain rice
* 2 small tomatoes, seeded and diced (1 cup)
* ¹⁄3 cup fresh or frozen corn kernels
* 1 8-inch flour tortilla
* 1 avocado, diced (1 cup)
* 2 green onions, thinly sliced (¼ cup)
* ¼ cup chopped cilantro
* 6 lime wedges
* Hot sauce for garnish, optional

Directions

1. To make Broth: Heat olive oil in large saucepan over medium heat. Add onion, and sauté 5 to 7 minutes, or until softened. Stir in garlic, and sauté 1 minute more. Add vegetable broth, lime zest, oregano, and 3 cups water; cover, and reduce heat to medium-low. Simmer 10 minutes. Strain Broth, discard solids, and return to saucepan.

2. To make Soup: Add rice to Broth. Bring to a simmer over medium-low heat, cover, and simmer 15 minutes, or until rice is soft. Stir in tomatoes and corn, and season with salt and pepper. Simmer 10 minutes.

3. Meanwhile, preheat oven to 350°F. Spray flour tortilla with cooking spray, and cut into thin strips. Arrange strips on baking sheet, and bake 5 to 7 minutes, or until tortilla is crisp.

4. Place diced avocado, green onions, cilantro, lime wedges, and tortilla strips in small bowls. Ladle Soup into serving bowls. Garnish with avocado, tortilla strips, green onions, cilantro, lime wedges, and hot sauce, if desired.

Mexican Rice Soup: Vegetarian Times Issue: September 1, 2008 p.84

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