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

UNDER

400 calories

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quick & healthy 30-MINUTE MEALS

THIRTY MINUTES OR FEWER—that’s all you’ll need to make any of the healthful, delicious appetizers, soups, salads, entrées, 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.) You’ll also find time-saving tips to help speed up the process. It all adds up to fast food that’s nutritious and worthy of a discriminating palate.

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contents

SPECIAL ENCORE EDITION

30-minute meal makers Appetizers

4

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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Now on the iPad, NOOK® Tablets and Kindle Fire.

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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 cook’s

secret weapon for staving off 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 filling 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 entrées. With some strategic preparation, you can have a scrumptious multicourse meal in just 30 minutes. WorldMags.net

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WARM AVOCADO HALVES WITH PINK GRAPEFRUIT AND ENDIVE, p. 8

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WorldMags.net 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 filling sticks inside, so you don’t 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 350°F. Offer them as the starter course followed by a bowl of Butternut Bisque with Cauliflower (p. 24). 1 tsp. whole cumin seeds 4 8-inch fat-free flour tortillas ½ cup grated Monterey Jack cheese or grated mild soy cheese ½ 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 flip 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 ½ 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 you’re 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 ½ 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 nonrefined cane sugar WHITE BEAN PASTE

1 15-oz. can cannellini beans, rinsed and drained 2 oz. grated Parmesan cheese (½ cup) ¼ cup fresh orange juice 2 Tbs. olive oil ½ clove garlic, minced (½ tsp.) CHUTNEY

4 Roma tomatoes, seeded and finely chopped (2 cups) 1 red Fresno chile, seeded and finely chopped (¼ cup) 2 Tbs. finely chopped fresh basil 2 Tbs. finely 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 d’oeuvres is actually done in 12 minutes; the rest is baking time. Try this recipe with smoothskinned Fuerte avocados, which have a firmer, less fatty texture and won’t 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 (½ cup) 2 Tbs. chopped parsley 2 avocados, halved and pitted 1 pink grapefruit, peeled and cut into segments 1 fresh lime, juiced

SERVES 8

¹⁄₃ ½ 3 2 1 2–3 ¹⁄₃

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 425°F. 2. Heat oil in skillet over medium-high heat. Add endives and shallots, and sauté 3 to 4 minutes, or until vegetables are softened and brown around edges. Stir in parsley, and season with salt and pepper, if desired. Sauté 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 (½ AVOCADO AND ¾ 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 (