meatless: more than 200 of the very best vegetarian recipes
TRANSCRIPT
Copyright©2013byMarthaStewartLivingOmnimedia,Inc.
Allrightsreserved.PublishedintheUnitedStatesbyClarksonPotter/Publishers,animprintoftheCrownPublishingGroup,adivisionofRandomHouse,Inc.,NewYork.www.clarksonpotter.comwww.marthastewart.com
CLARKSONPOTTERisatrademarkandPOTTERwithcolophonisaregisteredtrademarkofRandomHouse,Inc.
SomephotographsandrecipesoriginallyappearedinMarthaStewartLivingOmnimediapublications.
LibraryofCongressCataloging-in-PublicationDataMeatless/morethan200oftheverybestvegetarianrecipesfromthekitchensofMarthaStewartLiving;forewordbyMarthaStewart.p.cm.Includesindex.1.Vegetariancooking.I.Wholelivingmagazine.TX837.M4732013641.5’636—dc232012013323
eISBN:978-0-30795457-2
BookandcoverdesignbyDebWoodandJessiBlackham
CoverphotographsbyAndrewPurcell
Photographcredits
v3.1
Toeveryone who rea l izes that a balanceddiet re ly ing more heavi ly on vegetable than
on animal can resu l t in a longer andheal th ier l i fe
Cover
TitlePage
Copyright
Dedication
FOREWORD
INTRODUCTION
SMALLPLATESTOMIXANDMATCH
STOVETOPSUPPERS
SOUPS,STEWS,ANDCHILI
CASSEROLESANDOTHERBAKEDDISHES
SUBSTANTIALSALADS
SANDWICHES,BURGERS,ANDPIZZAS
PASTAANDOTHERNOODLES
SIMPLESIDEDISHES
THEVEGETARIANPANTRY
BASICS
SUGGESTEDMENUS
ACKNOWLEDGMENTS
PHOTOCREDITS
INDEX
forewordIclearlyrememberthedaywhenmydaughter,Alexis,announcedshewouldnolongerbeeatingmeat.ShehadjustquestionedthecontentsofadinnerIservedher—adelicioussmalllambchop,mediumrare,theanimalorganicallyraisedinourownbackyard.Ifibbed,tellingheritwasaporkchop,notwantinghertobeupsetthatthepetsheep,PlantagenetPalliser,hadbeenbutcheredandservedatourfamilytable.Shemadeaneducatedguess,wasrightinhercalculation,anddeclared,“Nomoremeat,maybefish.”Shewastwelveatthetime.
Mydiethadnosuchabruptrefining,butagradualtrendingtowardlessandlessmeat,evenlessandlessfish,untilnowIrelysomuchonothersortsofprotein,onmanyvegetables,mostofthemfarmraised,andonfruitsandpastas.Myshifthasbeentheresultofmanythings—bookslikeJonathanSafranFoer’sEatingAnimals,filmssuchasFood,Inc.,andmyveryownobservationsoffactoryfarms,feedlots,fishfarms,andtheconditionofthemeatsandfishsoldinmanyofoursupermarkets.Myownbackyardhasbecomemypersonalexperimentallaboratoryforgrowing,organically,mostofthevegetablesandfruitsthatIconsume,andIhavebuiltalargegreenhouseandcoldframewhereIcannowgrowmostofwhatIneedeveninthecoldermonthsoftheyear.Iraisemyownlayinghensfordeliciouseggsformeandmyfamilyandfriends,andIkeepbeesforpollinationaswellasforhoney.IamwaitingtobuildasmalldairyuntilIhaveenoughtimetomilkandmakebutterandcheese.
Encouragedbysomanyfriendsandcolleagueswhohavemadetheshifttoamorevegetable-baseddiet,andbyAlexisandtheextraordinarilygoodmealsshemakesforherselfandhertwosmallchildren,mycolleaguesandIhavenowpublishedthisbookofvegetarianrecipes.WiththehardworkandintelligentapproachofourindustriousWholeLivingmagazineeditors,andthewonderfulcreativecooksinthekitchensatMarthaStewartLiving,Meatlessoffersawiderangeofrecipesthatwilltempteventhemostdiehardmeateaterstoexpandtheircookingrepertoirestoincludemorevegetable-basedmeals.Ourmorefrequenttripstothefarmer’smarketsandorganicsectionsofthegrocerystoreswillbemoreproductiveifarmedwitharecipeortwofromthesepages.WitharecipesuchasFrenchLentilswithCaramelizedCeleryRootandParsley,forexample,youwillnotpassbythose
knobby,weirdceleriacrootseveragainwondering,“WhatcouldIpossiblymakewithoneofthose?”Andwhynoteliminatethesausagetoppingforyourhomemadepizzasandaddinsteadflavorfulbroccolirabeorthinslicesofdelicious,nutritiousbutternutsquash?
Eachrecipeisillustratedwithaphotographthatwilltemptyoutotrycombinationsofgrains,nuts,vegetables,andseasoningsyoumayhaveneverthoughtof.Andeachrecipeproves,inbothlargeandsmallways,withboldorsophisticatedorsimplecombinationsofingredients,thatMeatlesscanbeanexcitingandhealthyandbeneficialadditiontoyourshelfofmust-havecookbooks,andthatMother’sage-olddirective“Eatyourvegetables”isstillavery“GoodThing”!
introductionTHIS COOKBOOK IS FOR EVERYONE: everyone who loves food, andeveryone who would like to eat more vegetables and less meat. Therecipescovereveryseason,everymajorworldcuisine—everycraving.TheBlack-Rice Stir-Fry and the Kale, Apple, and Beet Salad would be athome in the best vegetarian restaurants in the country. The LighterMacaroniandCheeseandtheBeans-and-GreensTacoswithGoatCheeseare comfort food at their healthiest and best. Yes, the book is calledMeatless. But funnily enough, it’s not about getting less, but gainingmore: more seasonal produce, more whole grains, more protein-richbeans,andmoreflavor.
Therearemanyreasonstoforgomeatandreachforplantfoods,whetheryoudabbleinsuchadietoccasionally(theMeatlessMondaytrendisgrowingrapidly)oryou’reavegetarianeverydayoftheweek.Foremostamongthem,formanyofus,arethehealthbenefitsthataccruewithsuchadiet;theevidencethateatinglessmeatprotectsagainstheartdisease,cancer,andseveralotherdiseasesismoreandmorecompelling.Andforallthedietaryconfusionweface,nutritionistshaveyettosayabadwordaboutvegetables.Forsomeofus,itcomesdowntoethicalconcernsaboutanimalwelfareandthedeplorableaspectsoffactoryfarming.Forothers,it’samatteroftheenvironment:Raisinganimalsforfoodonalargescalehasinvolvedthewholesaleclearingofrainforestsandtheprofligateconsumptionofwater;italsocontinuestobeamajorcontributortogreenhousegases.Formany,thedecisiontoforgomeatisacombinationofallofthereasonsabove.
Andyet,whenwesitdowntoeat,thosereasonsfadeintothebackground.Anydietthat’sworthkeepinghastomakesensetoourtastebuds,notjustourheads.Theplateistheplacetocelebrateplantfoodsinalltheirdeliciousglory—theircolors,flavors,textures,andversatility.(Foridentification,we’veincludedtheicons for“vegan,” for“gluten-free,”and for“specialdiet”—nodairy,wheat,soy,ornuts.)Thiscookbookisdesignedtoprovidepageafterpageofoptionsandinspirationforcreatingandenjoyingmeatlessdishes.I’msohappyyou’reheretojoinmeatthe
table.
ALANNASTANGEditorinChief,WholeLiving
PROTEIN
Tempeh (4 ounces) Seitan (3 ounces) Lentils (1cup cooked) Black beans (1 cup cooked)Chickpeas (1 cup cooked) Edamame (½ cupcooked) Tofu (4 ounces) Green peas (1 cupcooked)Quinoa (1 cup cooked) Peanut butter (2tablespoons)Low-fat (1%)milk (1 cup) Soy milk(1cup)Egg (1large,cooked)Cheddarcheese (1ounce)Wheatbread(2slices)Almonds(1ounce)Yogurt(6ounces)Bulgur (1cupcooked)Spinach(1cupcooked)Broccoli(1cupcooked)
GRAMSPERSERVING
41g
31g
18g
15g
12g
11g
10g
9g
8g
8g
8g
8g
7.5g
7g
PROTEINPOWERHOUSES
Oneofthebiggestconcernspeoplehaveaboutgoingmeatlessishowtoget enough protein from a plant-based diet. Yet there are plenty ofprotein-richsourcesbesidesmeat.Somefoods—suchaseggs,dairy,soy,quinoa,andbuckwheat—containcompleteproteinsmadeupofthenineessential aminoacids;mostplant-based foodscontain only someaminoacids.However,contrarytowhatyoumayhaveheard,youdon’tneedtoworry about pairing certain foods at every meal to make completeproteins; just be sure to eat a variety of grains, legumes, fruits, andvegetablesthroughouttheday.Agoodruleofthumbistoaimforhalfagramofproteinforeachpoundofbodyweight,orabout65gramsadayfora130-poundwoman.
7g
6g
6g
5.5g
5g
4g
smallplatestomixandmatch
StuffedMarinatedHotRedCherryPeppers
MediterraneanChickpeaSalad
TortillaEspañola
LentilandCashewHummus
CharredEggplantDip
SmashedChickpea,Basil,andRadishDip
FreshPeaHummus
RoastedSweetPotatoSalsa
RoastedPotatoeswithRomescoSauce
SummerRollswithCarrot-GingerDippingSauce
KaleandRedCabbageSlaw
Zucchini“Pasta”withTomatoesandWalnuts
RoastedBeetsandEdamamewithArugula
AvocadoSaladwithBellPepperandTomatoes
PotatoandLeekGalettewithWatercress
SweetPotatoeswithCoconut,Pomegranate,andLime
BakedArtichokeswithBreadCrumbs
WhiteBeanandSagePattieswithRoastedTomatoes
RoastedPotatoesandMushroomswithMeltedTaleggio
EggplantParmesanStacks
ArtichokeHeartsRomanStyle
GiganteBeanswithFetaandGreens
GrilledPolentaandBalsamicMushrooms
StuffedAcornSquashwithQuinoaandPistachios
OmeletwithAsparagus,Greens,andPecorino
VersatileVegetarian:BruschettawithVariations
TopLeft:MediterraneanChickpeaSalad;Right:StuffedMarinatedHotRedCherryPeppers;
Bottom:TortillaEspañola
1
2
3
StuffedMarinatedHotRedCherryPeppers
It’shardtoresistthecombinationofmeltedcheeseandtenderpepper,butthisrecipeupstheantewithtwoflavor-boostingsteps:asprigofmarjoramistuckedinsideeachpepper,andthepeppersaremarinatedinagarlickyvinaigrettebeforebaking.MAKES14
14hotredcherrypeppers,seedsandcoresremoved,topsreserved
4ouncesPecorinoorprovolone,cutinto¼-inchcubes
14smallsprigsfreshmarjoram,plusmoreforgarnish
¼cupextra-virginoliveoil
2tablespoonsred-winevinegar
1garlicclove,mincedCoarsesaltandfreshlygroundpepper
Dividingevenly,stuffeachpepperwithcheeseandasprigofmarjoram.Arrangestuffedpeppersandpeppertopsinaglassloaf
pan.
Whisktogetheroliveoil,vinegar,andgarlicinasmallbowl;seasonwithsaltandpepper.Drizzleoverpeppers.Letmarinateatroom
temperature1hour.
Preheatovento400°F.Placetopsonpeppers.Bakeuntilcheesehasmeltedandpeppersaretender,12to15minutes.Letcoolslightly
beforeserving,garnishedwithmoremarjoram.
Perserving:141calories,12.32gfat(3.89gsaturatedfat),11.18mgcholesterol,2.63g
carbohydrates,4.21gprotein,0.08gfiber
1
2
MediterraneanChickpeaSalad
Inthisvibrantsalad,chickpeasaretossedwithfreshherbsandacolorfulmixoffinelychoppedvegetables.SERVES6
1garlicclove,mincedCoarsesalt
16wholeblackpeppercorns,crushed
3tablespoonssherryvinegar
2tablespoonsextra-virginoliveoil
¾teaspoondriedoregano
3cupscookedchickpeas,drainedandrinsed
2cups(8ounces)cherrytomatoes,halved
½Englishcucumberpeeledandcutinto½-inchdice
½greenbellpepper,ribsandseedsremoved,cutinto½-inchdice(1cup)
2carrots,peeledandcutinto½-inchdice
3scallions,trimmedandsliced½inchthick
3tablespoonscoarselychoppedfreshflat-leafparsleyleaves
2tablespoonstornbasilleaves,plusmoreforgarnish
Onacuttingboard,pressflatsideofachef’sknifebackandforthacrossgarlicand½teaspoonsalttomakeapaste.Transfertoalarge
bowl,andwhiskincrushedpeppercorns,vinegar,oliveoil,andoregano.
Addchickpeas,andtosstocoatwithdressing.Letstand1hour,stirringonceortwice.Addtomatoes,cucumber,bellpepper,carrots,
scallions,parsley,andtornbasil.Tosstocombineandservegarnishedwithwholebasilleaves.
Perserving:196calories,6gfat(1gsaturatedfat),0mgcholesterol,27gcarbohydrates,
8gprotein,8gfiber
TortillaEspañola
1
2
3
TortillaEspañola
Thispotato,onion,andeggomeletisthenationaldishofSpain—andatapas-barfavorite.Smallcubesorwedgesarewonderfulaspartofasmall-platesmeal,asshown.SERVES8
½cupextra-virginoliveoil
4saffronstrands
2largebakingpotatoes,peeledandthinlysliced
1redonion,thinlysliced
5garliccloves,finelychopped
Coarsesaltandfreshlygroundpepper
5largeeggs
½cupcoarselychoppedfreshflat-leafparsley,plusmoreforgarnish
1tablespoonfreshthymeleaves(optional)
Preheatovento400°F.Heatoliveoilandsaffroninanovenproof8-inchskilletovermedium.Addpotatoes,onion,andgarlic,andstir
well.Pressintoanevenlayerwithaspatula.Reduceheattomedium-low,cover,andcook10minutes.Stirpotatomixture,seasonwithsaltandpepper,andpressagain.Cover,andcook10minutes.Transfertoacolandersetoverabowl,andletdrain,reservingoil.Wipepancleanwithpapertowels.
Inamediumbowl,whisktogethereggs,parsley,andthyme(ifusing).Seasonwithsaltandpepper.Stirinpotatomixture.Heat2
tablespoonsreservedoilinsameskilletovermedium.Pourineggmixture,andgentlypressintoanevenlayer.Reduceheattomedium-low.Cook,uncovered,2minutes.
Transferskillettoovenandbakeuntileggsareset,about5minutes.Tounmold,runaflexiblespatulaaroundedgeofskillet;invertontoa
servingplate(orservedirectlyfrompan).Servewarmoratroomtemperature,garnishedwithmoreparsley.
Perserving:249calories,17gfat(3gsaturatedfat),132mgcholesterol,18gcarbohydrates,
6gprotein,2gfiber
LentilandCashewHummus
1
2
LentilandCashewHummus
Makinghummusfromscratchmeansyoucantinkerwiththebasicformulatocreatesomethingyoujustcan’tfindinastore.Here,lentilsandcashewbutterreplacechickpeasandtahini;forthebestflavor,buycashewbutterthatisfreshlygroundatanatural-foodsmarket.MAKES2½CUPS
8cupswater
1cupbrownorgreenlentils,pickedoverandrinsed
¼cupcashewbutter
¼cupplus2tablespoonsfreshlemonjuice(from3to4lemons)
½teaspoonmincedgarlic
½teaspoonhotsauce
Coarsesalt
3teaspoonsextra-virginoliveoil
Freshflat-leafparsleyleaves,forgarnish
4pocketlesswhole-wheatpitas,toastedorgrilledandcutintowedges
Bringthewatertoaboilinamediumsaucepan.Addlentils,reduceheat,andgentlysimmeruntillentilsaretender,about30minutes.
Drainlentils,andletcoolcompletely.(Lentilscanbemade1dayaheadandrefrigeratedinanairtightcontainer.)
Processcashewbutter,lemonjuice,garlic,hotsauce,and1teaspoonsaltinafoodprocessoruntilcombined.Addlentils,and
processuntilsmooth,about2minutes.Withmotorrunning,add2teaspoonsoliveoil,andprocessuntilincorporated.Transfertoabowl,andchillifdesiredupto3days,covered.Drizzlewithremainingteaspoonoil,garnishwithparsley,andservewithpitas.
Perserving(¼cupplus1tablespoon):288calories,8gfat(2gsaturatedfat),0mg
cholesterol,43gcarbohydrates,15gprotein,7gfiber
CharredEggplantDip
1
2
CharredEggplantDip
Thesmokyflavorsofthisdipgetstronger—andbetter—aftersittingintherefrigeratorforacoupleofdays.Serveitwithradishes,waxbeans,orcarrots,orinasandwichwitharugula,mozzarella,androastedpeppers.MAKES2CUPS
2smalleggplants
1garlicclove,minced
1to2tablespoonsfreshlemonjuice
Pinchofcrushedredpepperflakes
Coarsesalt
Extra-virginoliveoil,fordrizzling
Heatbroiler,withrack6inchesfromtheheatsource.Prickeggplantsalloverwithafork.Broilonarimmedbakingsheet,turning
occasionally,untileggplantsaresoftandcharred,about20minutes.Whencool,removeanddiscardskinandstemsandmashflesh.
Stiringarlic,lemonjuice,andredpepperflakes;seasonwithsalt.Drizzlewitholiveoilbeforeserving.
Perserving(¼cupplus1tablespoon):65calories,3gfat(0gsaturatedfat),0mg
cholesterol,11gcarbohydrates,2gprotein,6gfiber
SmashedChickpea,Basil,andRadishDip
12
SmashedChickpea,Basil,andRadishDip
Thinkofthisdipasacrunchierhummus:thechickpeasaremashedinabowl,ratherthanpureed,andthenmixedwithchoppedradishes.MAKES3CUPS
3cupscookedchickpeas,drainedandrinsed(reserve1/3cupliquid)
2tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
½cupfreshbasilleaves,coarselychopped
8radishes,coarsleychopped
1smallgarlicclove,minced
¼cupfreshlemonjuice(from2to3lemons)
9whole-wheatpitas,split,toastedorgrilled,andcutintoquarters
Usingafork,lightlymashchickpeas,oliveoil,1teaspoonsalt,and¾teaspoonpepperinabowluntilcreamybutstillchunky.
Stirinbasil,radishes,garlic,andlemonjuice;seasonwithmoresaltandpepper,asdesired.Stirinreservedchickpealiquid,1tablespoon
atatime,untildipholdstogether.Coverandrefrigerateforatleast30minutes(orupto3days,addingbasiljustbeforeserving).Servewithpitachips.
Perserving(¼cupdipwith6pitachips):220calories,4gfat(1gsaturatedfat),0mg
cholesterol,39gcarbohydrates,9gprotein,6gfiber
FreshPeaHummus
12
FreshPeaHummus
Greenpeasareagoodsourceofprotein:onecuphasmoreproteinthanalargeegg.Theyarenaturallysweet,especiallywhenjustreleasedfromtheirshells.Freshpeasformthebaseofthisdip,flavoredwithcilantro,lemonjuice,andcumin.Thawedfrozenpeascanbeusedinplaceoffresh.MAKES1¼CUPS
1cupfreshshelledpeas
Coarsesalt
¼cupfreshcilantro(leavesandstems)
2tablespoonstahini
2tablespoonsfreshlemonjuice
1smallgarlicclove,minced
8teaspoongroundcumin
Whole-graincrackers,forserving
Cookpeasinapotofboilingsaltedwateruntiltender,about2minutes.Drain;runundercoldwatertostopthecooking.
Pulsepeas,cilantro,tahini,lemonjuice,garlic,andcumininfoodprocessoruntilsmooth,30to40seconds.Seasonwithsaltandserve
withcrackers.
Perserving(¼cupplus1tablespoon):74calories,4gfat(1gsaturatedfat),0mg
cholesterol,7gcarbohydrates,3gprotein,2gfiber
RoastedSweetPotatoSalsa
1
2
RoastedSweetPotatoSalsa
Roasteddicedsweetpotatoesturnordinarysalsaintoamoresubstantialdip.Spoonitontocrackersorchips,useitasafillingfortacosoromelets,orserveitatopriceandbeans.MAKES4CUPS
1largesweetpotato(1pound),peeledandcutintosmalldice
1redonion,cutintosmalldice
1tablespoonextra-virginoliveoil
1tomato,seedsremoved,cutintosmalldice
1ripe,firmavocado,halved,pitted,peeled,andcutintosmalldice
2tablespoonschoppedfreshcilantroleaves
¼cupfreshlimejuice(from2to3limes)
Coarsesalt
Preheatovento450°F.Onarimmedbakingsheet,tosstogethersweetpotato,onion,andoliveoil.Spreadinanevenlayerandroast
untilsweetpotatoistenderandbrownedinspots,tossingonceortwice,about20minutes.
Transfertoalargebowlandletcoolcompletely.Addtomato,avocado,cilantro,andlimejuice.Seasonwithsalt,tosstocombine,
andserve.
Perserving(¼cup):55calories,3gfat(0gsaturatedfat),0mgcholesterol,8g
carbohydrates,1gprotein,2gfiber
RoastedPotatoeswithRomescoSauce
1
2
RoastedPotatoeswithRomescoSauce
Romesco,fromtheCataloniaregionofSpain,isaversatileall-purposesauce.Versionsabound,somemadewithfreshtomatoes,others(liketheonehere)withredpeppers.Allarethickenedwithnuts(typicallyalmonds)andsometimesbread.Romescoisdeliciousasanaccompanimentforroastedpotatoesorothervegetables.Ortryitspreadonthickslicesoftoastedrusticbreadwithgrilledleeksorramps.SERVES4
½cupblanchedalmonds,toasted
1smallgarlicclove
redbellpeppers,roasted
8teaspoonsmokedhotpaprika
¼cuplooselypackedfreshmintleaves
1teaspoonsherryvinegarorred-winevinegar
Coarsesalt
1tablespoonplus1½teaspoonsextra-virginoliveoil
1poundsmallred,yellow,orpurplepotatoes,largeronescutinhalf
Preheatovento375°F.Inafoodprocessor,combinealmonds,garlic,roastedredpeppers,paprika,mint,vinegar,and¾teaspoonsalt.
Processtoacoarsepaste,about1minute.Withmachinerunning,add1tablespoonoliveoilinaslow,steadystreamuntilsauceissmooth.Transfersaucetoasmallbowl.
Arrangepotatoesonarimmedbakingsheet,drizzlewithremaining1½teaspoonsoil,andseasonwithsalt.Tosstocombine,androast
untilskinsareslightlycrispandpotatoesaretender,shakingpanhalfwaythroughtoturnpotatoes,20to30minutes.Servepotatoeswithromescosauceontheside.
Perserving:218calories,16gfat(1.5gsaturatedfat),0mgcholesterol,15g
carbohydrates,7gprotein,7gfiber
SummerRollswithCarrot-GingerDippingSauce
SummerRollswithCarrot-GingerDippingSauce
Rice-paperwrappersareeasytoworkwith:simplysoakinhotwaterforafewsecondsuntilpliable,thenwraparoundcrispvegetables—beet,carrot,cucumber,bellpepper,anddaikonareusedhere—forno-cooksummerrolls.Thepureedcarrot-gingerdippingsaucecandoubleasasaladdressingformixedbabylettuces.Lookforrice-paperwrappersintheAsian-pantrysectionofsupermarkets.MAKES6
FORTHEROLLS
6rice-paperwrappers(8-inchsize)
2cups(½ounce)radishoralfalfasprouts
1redbeet,scrubbed,trimmed,andverythinlyslicedcrosswise
1carrot,peeledandcutintomatchsticks
1Kirbycucumber,cutintomatchsticks
1redbellpepper,ribsandseedsremoved,cutintomatchsticks
¾cupcoarselygrateddaikonradish
FORTHESAUCE
3carrots,peeledandcoarselychopped
1smallshallot,quartered
2tablespoonscoarselygratedpeeledfreshginger
¼cupricevinegar(unseasoned)
2tablespoonslow-sodiumsoysauce
¼teaspoontoasted-sesameoil
Pincheachofcoarsesaltandfreshlygroundpepper
¼cupcanolaorsaffloweroil
¼cupwater
1
2
Maketherolls:Soak1rice-paperwrapperinalargebowlofhotwaterjustuntilpliable.Transfertoaworksurfaceandsmoothtomakeflat.Placeone-sixthofthesprouts,beetslices,carrot,cucumber,bell
pepper,anddaikononbottomthirdofwrapper,leavinga1½-inchborder.Foldbottomofpaperoverfillings,tuckinsides,androlluptightlytoenclose.Repeatwithremainingwrappersandfillingingredientstomake5morerolls.
Makethesauce:Pureecarrots,shallot,ginger,vinegar,soysauce,sesameoil,salt,andpepperinafoodprocessoruntilsmooth.With
machinerunning,addcanolaorsaffloweroilandthenwaterthroughthefeedtubeinaslow,steadystreamuntilsmooth.Servesaucewithsummerrolls.
Perserving:185calories,10gfat(1gsaturatedfat),0mgcholesterol,19gcarbohydrates,
4gprotein,3gfiber
KaleandRedCabbageSlaw
12
KaleandRedCabbageSlaw
Thistangykale-and-cabbageslawgetsampleprotein(andhealthyfats)fromatrioofseeds:sunflower,pumpkin,andhemp.Thelasttopsthelistofnutsandseedsasasourceofhigh-quality(complete)protein.Hempseedsareavailablewholeorhulledathealth-foodstores,andeithertypecanbeusedinthisrecipe.SERVES4
1tablespoonDijonmustard
1teaspoonapplecidervinegar
1tablespoonextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
3cupsmixedfinelyshreddedkaleandredcabbage
1carrot,peeledandjulienned
¼cupfreshflat-leafparsleyleaves
2tablespoonsdicedredonion
2tablespoonshulledsunflowerseeds
2tablespoonspepitas(hulledpumpkinseeds)
2tablespoonshempseeds
Inasmallbowl,whisktogethermustard,vinegar,andoliveoil;seasonwithsaltandpepper.
Inanotherbowl,combinekaleandcabbage,carrot,parsley,onion,andallseeds.Drizzlewithdressingandseasonwithsaltandpepper.
Tosstocoat.Serve.
Perserving:111calories,7gfat(1gsaturatedfat),0mgcholesterol,9.55g
carbohydrates,5gprotein,3gfiber
Zucchini“Pasta”withTomatoesandWalnuts
12
Zucchini“Pasta”withTomatoesandWalnuts
Notonlyisthisvibrantdishgluten-free,italsorequiresnocooking.Thinstripsofzucchinistandinforpastastrands,andaretoppedwithtomatoes,basil,andchoppedwalnuts.Withsofewingredients,thequalityofeachoneiscrucial;usepeak-of-seasonsquashandatop-qualityextra-virginoliveoil.SERVES2
8ouncescherrytomatoes,halved
1garlicclove,thinlysliced
¼cupchoppedwalnuts
2tablespoonstornfreshbasilleaves,pluswholeleavesforgarnish
2tablespoonsextra-virginoliveoil,plusmorefordrizzling
Seasalt
1zucchini
Inamediumbowl,combinetomatoes,garlic,walnuts,tornbasil,and2tablespoonsoliveoil.Seasonwithsalt.Letstand20minutes.
Thinlyslicezucchinilengthwise,thencutslicesinto¼-inch-widestrips.Addtotomatomixtureandtosstocombine.Garnishwith
wholebasilleaves,andserve.
Perserving:255calories,24gfat(3gsaturatedfat),0mgcholesterol,10gcarbohydrates,
5gprotein,3gfiber
RoastedBeetsandEdamamewithArugula
1
2
3
RoastedBeetsandEdamamewithArugula
Goldenbeetslendthedishabeautifulcolor,butanyvarietywilldo.Similarly,youcansubstituteordinaryarugulaifyoucan’tfindbabyarugula.SERVES4
3mediumgoldenbeets
2tablespoonsplus1teaspoonoliveoil,plusmorefordrizzling
1cupfrozenshellededamame,thawed
Coarsesaltandfreshlygroundpepper
1tablespoonred-winevinegar
3cupsbabyarugula
½cupfreshbasilleaves
Preheatovento425°F.Drizzlebeetswitholiveoil;wrapinparchment,theninfoil.Roastonarimmedbakingsheetuntiltender,
about1hour.Whenjustcoolenoughtohandle,ruboffskins,thenslicebeetsthin.
Meanwhile,onanotherrimmedbakingsheet,tossedamamewith1teaspoonoil;seasonwithsaltandpepper.Roast,tossinghalfway
through,untilgolden,20to25minutes.Letcoolslightly.
Inasmallbowl,whisktogethervinegarandremaining2tablespoonsoliveoil.Inamediumbowl,combinearugula,basil,beets,and
edamame.Tosswithdressing,seasonwithsaltandpepper,andserve.
Perserving:154calories,9gfat(1gsaturatedfat),0mgcholesterol,10.32g
carbohydrates,7gprotein,5gfiber
AvocadoSaladwithBellPepperandTomatoes
12
3
AvocadoSaladwithBellPepperandTomatoes
Avocadoshellsmakehandyvesselsforabrightsaladmadewiththescooped-outflesh.Limejuice,garlic,andapinchofcayenneflavorthedressing.Thesaladcanalsobeservedasatoppingforquesadillasorasafreshfillingfortacos.SERVES1
1teaspoonextra-virginoliveoil
Juiceof½lime
1smallgarlicclove,minced
Pinchofcayennepepper
Coarsesalt
1firm,ripeavocado,halvedandpitted
½yellowbellpepper,ribsandseedsremoved,diced
6cherrytomatoes,halved
1scallion,trimmedandthinlysliced
1tablespoonchoppedfreshcilantroleaves,pluswholeleavesforgarnish
Inasmallbowl,whisktogetheroliveoil,limejuice,garlic,andcayenne.Seasonwithsalt.
Scoopoutfleshfromavocadohalves,reservingshells,andchop.Transfertoabowlandaddbellpepper,tomatoes,scallion,and
choppedcilantro.
Drizzlewithdressingandseasonwithsalt.Gentlystirtocombine.Spoonmixtureintoreservedshells.Garnishwithwholecilantroleaves
andserveimmediately.
Perserving:424calories,34.63gfat(5gsaturatedfat),0mgcholesterol,31.25g
carbohydrates,6.6gprotein,16.36gfiber
PotatoandLeekGalettewithWatercress
1
2
3
PotatoandLeekGalettewithWatercress
Likeotherpotatodishes,galettespartnerwellwithavarietyofflavors,andtheyaresized(andshaped)justrightforsharing.Thisoneistoppedwithlightlydressedwatercress;arugula,chicory,andmâcheareothergoodgreens.SERVES8
1largerussetpotato,peeledandgrated(about1½cups)
1smallleek,whiteandpale-greenpartsonly,thinlyslicedcrosswise,washedwellanddrained
3tablespoonsall-purposeflour
Pinchoffreshlygratednutmeg
Coarsesaltandfreshlygroundpepper
2tablespoonsplus1½teaspoonsoliveoil
1cupwatercress,trimmed
½teaspoonfreshlemonjuice
Placegratedpotatoinabowlofcoldwater,andletsoak10minutes.Drainwellinasaladspinnerorsqueezeinacleankitchentowelto
removeexcesswater.Combinepotato,leek,flour,nutmeg,¾teaspoonsalt,and¼teaspoonpepper.
Heat2tablespoonsoliveoilinalargenonstickskilletovermedium.Scatterpotatomixtureinskillet,andgentlypressintoanevenlayer
withaspatula.Cookuntilgoldenonbottom,about6minutes.Runaflexiblespatulaaroundedgeofskillet.Invertgaletteontoaplate,thenreturntoskillet.Raiseheattomedium-high.Cookuntilothersideisgolden,4to5minutes.
Invertgaletteontoplate.Inabowl,tosswatercresswithlemonjuiceandremaining1½teaspoonsoil,andplaceontopofgalette.Slice
into8wedgesandserveimmediately.
Perserving:93calories,4.5gfat(.64gsaturatedfat),0mgcholesterol,12gcarbohydrates,
1.5gprotein,1gfiber
SweetPotatoeswithCoconut,Pomegranate,andLime
1
2
3
SweetPotatoeswithCoconut,Pomegranate,andLime
Roastedsweetpotatoesgofromsimpletosublimewithexceptionaltoppings.ThisonehasMiddleEasternflavors:coconut(milkandflakes),pomegranateseeds,cilantro,andlimejuice.Toextractthepomegranateseeds,splitafruitintoquarters,andpeelseedsfrommembrane.SERVES4
4mediumsweetpotatoes,scrubbed
¼cupunsweetenedcoconutflakes
¼cuplightcoconutmilk
2tablespoonschoppedfreshcilantroleaves,plussprigsforgarnish
1cuppomegranateseeds
Coarsesalt
Limewedges,forserving
Preheatovento400°F.Pricksweetpotatoesalloverwithafork.Arrangeonarimmedbakingsheetandroastuntiltender,about45
minutes.Letcoolslightly.
Meanwhile,spreadcoconutflakesonanotherrimmedbakingsheetandtoastuntillightlybrowned,tossingonceortwice,about5
minutes.
Slicethetopofeachsweetpotatotoopenandmashtheinteriorwithafork.Dividecoconutmilk,coconutflakes,choppedcilantro,and
pomegranateseedsevenlyamongsweetpotatoes.Seasoneachwithsalt.Garnishwithsprigsofcilantroandservewithlimewedgesforsqueezingovereach.
Perserving:272calories,9gfat(8gsaturatedfat),0mgcholesterol,44gcarbohydrates,
5gprotein,9gfiber
BakedArtichokeswithBreadCrumbs
1
2
345
BakedArtichokeswithBreadCrumbs
ThissimpleItalianpreparation—whichalsoworkswellasasidedish—isoneoftheeasiestwaystoenjoyfreshartichokes;whenbakedunderlayersofcheeseandbreadcrumbs,theartichokesbecomedelectablytender.SERVES4
1cupfreshbreadcrumbs,toasted
1tablespoonextra-virginoliveoil
1tablespoonslicedfreshchives(½-inchlengths)
½teaspoonfinelygratedlemonzest
1garlicclove,minced
½cupgratedGruyèrecheese
Coarsesaltandfreshlygroundpepper
2artichokes
Preheatovento400°F.Inasmallbowl,combinebreadcrumbs,oliveoil,chives,lemonzest,garlic,andcheese.Seasonwithsaltand
pepper.
Withasharpknife,cutoffthetopquarterofeachartichoke,thenremovethesmallleavesfromthebottom.Cutartichokeinhalf
lengthwise.Useamelonballerorsmallspoontoremovechoke.
Seasonartichokeswithsalt.Dividethebread-crumbmixtureevenlyamongthe4artichokehalves,packingitintothecavities.
Placeartichokesinabakingdishjustlargeenoughtoholdthem.Addabout½inchofwater,andcovertightlywithparchment,thenfoil.
Bakeuntiltheartichokesaretenderandthebreadcrumbsaregoldenbrown,about1hour.Serveimmediately.
Perserving:232calories,9.42gfat(3.4gsaturatedfat),14.85mgcholesterol,28.07g
carbohydrates,10.31gprotein,5.63gfiber
WhiteBeanandSagePattieswithRoastedTomatoes
1
2
WhiteBeanandSagePattieswithRoastedTomatoes
Justahandfulofingredients—cookedbeans,shallot,carrot,sage,andcornmeal(notflour)—makeupthesegoldenpatties,whichareaccompaniedbyadeeplyflavorfulroasted-tomatosauce.Dependingonthenumberofpeopleyouareserving,youmaywanttomakemultiplebatches;thepattiesandsaucehaveatendencytoquicklydisappear.MAKES12
2¼cupscookedwhitebeans
½shallot,finelychopped
1smallcarrot,finelygrated
3cupyellowcornmeal
1teaspoonchoppedfreshsageleaves
Coarsesaltandfreshlygroundpepper
¼cupoliveoil
RoastedTomatoSauce,forserving
Drainbeans,reservingliquid.Transferbeanstoabowlandmash.Stirinshallot,carrot,cornmeal,andsage.Seasonwithsaltandpepper.If
mixtureistoodry,add1to2tablespoonsreservedliquid.
Heatalargeskilletovermedium-high.Add2tablespoonsoliveoil.Formbeanmixtureinto12patties(about2½inchesdiametereach)
andsautéinbatchesuntilgoldenbrownandcrisp,2to3minutesperside.Repeatwithremainingoilandpatties.Seasonpattieswithsaltandservewithsauce.
Perserving(2patties):228calories,10gfat(1gsaturatedfat),0mgcholesterol,29g
carbohydrates,9gprotein,7gfiber
RoastedPotatoesandMushroomswithMeltedTaleggio
1
2
3
RoastedPotatoesandMushroomswithMeltedTaleggio
Woodsymushrooms,earthypotatoes,andbutteryTaleggiocheesecombineinafabulouslyrichandsavorysmallplate.Thisrecipecallsforbroilingthepotatomixtureintwobakingdishes,butyoucouldusejustone9-by-13-inchdishinstead.SERVES6
8ouncesassortedmushrooms,suchaschanterelle,oyster,cremini,andhonshimeji(brownbeech),cleanedandthinlysliced(about3cups)
3tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
¼cuplooselypackedfreshsageleaves,coarselychopped
4garliccloves,halvedlengthwise
2poundssmallfingerlingpotatoes,scrubbedandsliced¼inchthick
6ouncesTaleggiocheese(rindremoved),thinlysliced
Preheatovento400°F.Tossmushroomswith1tablespoonplus1teaspoonoliveoilandseasonwithsaltandpepper.Tosswithsage
andgarlic.Spreadonarimmedbakingsheet,androastuntilmushroomsaregoldenbrownandtender,about15minutes.Removefromoven.
Tosspotatoeswithremaining1tablespoonplus2teaspoonsoilandseasonwithsaltandpepper.Dividepotatoesbetweentworimmed
bakingsheets,spreadinginanevenlayer.Roast,rotatingpanshalfwaythrough(tosspotatoesifbrowningtooquickly),untilgoldenbrownandcrisp,35to40minutes.
Heatbroiler,withrack6inchesfromheatsource.Tosstogethermushroomsandpotatoes,anddivideevenlybetweentwo5-by-7-inch
ovalbakingdishes.TopeachwithTaleggio,dividingevenly,andbroiluntilcheesemeltsandisgoldeninspots,2to3minutes.Serveimmediately.
Perserving:260calories,13.3gfat(5.17gsaturatedfat),13.04mgcholesterol,26.72g
carbohydrates,9.23gprotein,2.84gfiber
EggplantParmesanStacks
1
2
3
EggplantParmesanStacks
Individualstacksofeggplant,tomatosauce,andmozzarellaslicesofferarefinedtakeoneggplantparmigiana.Usemediumeggplantswithauniformdiametersotheslicesaresimilarinsize.SERVES6
18eggplantrounds(each¼inchthickandatleast3inchesindiameter;fromabout3eggplants)
Coarsesalt
1cupplus3tablespoonsoliveoil
3garliccloves,verythinlysliced
6plumtomatoes(about1½pounds),coarselychopped
1tablespooncoarselychoppedfreshoreganoleaves,plusmoreforgarnish
3cupthinlyslicedfreshbasilleaves
4ouncesfreshmozzarella,thinlyslicedandtornintosmallpieces
3ouncesfinelygratedParmigiano-Reggiano(¾cup)
Crushedredpepperflakes
Preheatovento425°F.Seasoneggplantroundswithsalt.Heat1cupoliveoilinalargeskilletovermedium-high.Workinginbatches,fry
eggplantrounds,turningonce,untilsoftandpalegolden,1to1½minutesperside.Drainonpapertowels.
Heatremaining3tablespoonsoilinskilletovermedium-high.Addgarlic,andcook20seconds(donotletbrown).Addtomatoesand
seasonwithsalt.Cook,stirringfrequently,untiltomatoesbreakdown,10to15minutes.Stirinchoppedoreganoandthebasil.
Place6slicesofeggplantonarimmedbakingsheet.Topeachslicewith1tablespoonsauceandafewpiecesofmozzarella,andsprinkle
with2teaspoonsParmigiano-Reggiano.Repeatlayeringtwice.
4Bakeuntilheatedthroughandcheeseisbubbling,about12minutes.Serveimmediately,garnishedwithmoreoreganoandredpepperflakes.
Perserving:573calories,51.77gfat(11.07gsaturatedfat),27.22mgcholesterol,19.96g
carbohydrates,12.8gprotein,10.33gfiber
ArtichokeHeartsRomanStyle
12
3
ArtichokeHeartsRomanStyle
InRome,artichokesaretraditionallybraisedinaflavorfulherbmixturethatincludesanativewildmint.Statesidevarietiesoffreshmintwillworkjustfineinthisrecipe.Freshartichokesareamust;seehereforhowtoextractthehearts.SERVES4
½cupplus2tablespoonsfreshflat-leafparsleyleaves,finelychopped
½cupplus2tablespoonsfreshmintleaves,finelychopped
2garliccloves,minced
½cupplus1tablespoonextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
4freshartichokehearts
Inabowl,combine½cupparsley,½cupmint,thegarlic,and1tablespoonoliveoil.Seasonwithsaltandpepper.
Rubartichokeheartsinsideandoutwithherbmixture.Placethemstemsideupinamediumpot.Addremaining½cupoilandenough
watertocomehalfwayupthesidesoftheartichokehearts.Bringtoaboiloverhighheat.Reduceheattolow,cover,andsimmeruntilartichokesaretender,about20minutes.Removepotfromheatandaddremainingherbs.Coolartichokescompletelyinthecookingliquid.
Divideartichokeheartsamong4plates,andserveatroomtemperaturewithsomeofthecookingliquidspoonedoverthetop.
Perserving:222calories,16.05gfat(2.28gsaturatedfat),0mgcholesterol,17.87g
carbohydrates,5.56gprotein,9.08gfiber
GiganteBeanswithFetaandGreens
1
2
3
GiganteBeanswithFetaandGreens
DandeliongreensgivethisGreekstewthemostauthenticflavor,butyoucouldsubstituteblanchedSwisschardorchicory.InGreecethebeansareoftenservedwithaselectionofsmallplates;seehereforasuggestedmenu.SERVES4
2tablespoonsplus1teaspoonoliveoil
2cupsfinelychoppedonions
2garliccloves,thinlysliced
2tablespoonstomatopaste
8ouncesdriedgigantebeans,soakedanddrained
1poundtomatoes,blanchedandpeeled,andfinelychopped
1bunchdandeliongreens,toughstemstrimmed,cutinto3-inchpieces
1tablespoonred-winevinegar
Coarsesalt
½cupcrumbledfeta
3tablespoonscoarselychoppedfreshdill
Heat1tablespoonoliveoilinamediumpotovermedium.Cookonionuntilsoft,stirringfrequently,8to10minutes.Addgarlicand
tomatopaste.Cook,stirring,untilfragrant,2to3minutes.
Addbeans,tomatoes,and4½cupswaterandbringtoaboil.Reduceheattoabaresimmer,partiallycover,andcookuntilbeansare
tender,about45minutes.
Meanwhile,prepareanice-waterbath.Blanchdandeliongreensinapotofboilingwateruntiltenderandnolongerbitter,about4
minutes.Transfertoicebathusingaslottedspoon.
Oncebeansaretender,addvinegarand1teaspoonsalt.Draindandelion
4 greens,andaddtobeans.Cook,stirring,untilheatedthrough.Toserve,dividebeansandgreensamong4bowls,topwithfetaanddill,
anddrizzlewithremainingoil.
Perserving:293calories,10gfat(3gsaturatedfat),6mgcholesterol,50gcarbohydrates,19
gprotein,24gfiber
GrilledPolentaandBalsamicMushrooms
1
2
3
GrilledPolentaandBalsamicMushrooms
Thetricktogrillingpolentaistoknowwhentoflipit:waituntilitcanbeliftedfromthegratescleanlywithametalspatula,withouttearingthecrispsurface.SERVES4
6portobellomushrooms(about1pound),stemsandcapsseparated,capshalvedifverylarge
2garliccloves,coarselychopped
2tablespoonscoarselychoppedfreshflat-leafparsley
1teaspooncoarselychoppedfreshthyme
3cupbalsamicvinegar
¼cupplus1tablespoonextra-virginoliveoil,plusmoreforbrushing
Coarsesaltandfreshlygroundpepper
½cupvegetablestock,preferablyhomemade
Basicpolenta(firm),cutinto12pieces
2cupsarugula(2ounces),washedanddrained
ShavedParmigiano-Reggiano,forgarnish
Combinemushrooms,garlic,herbs,vinegar,and¼cupoliveoilinalargebowl;seasonwithsaltandpepperandtoss.Letstandatroom
temperature,tossingoccasionally,1hour.
Transfermushroomstoaplate.Pourmarinadeandstockintoasmallsaucepan,andbringtoaboil.Reduceheat,andsimmeruntil
reducedbyhalf,about10minutes.Stirinremainingtablespoonoil,andremovefromheat.
Heatgrilltomedium-high.Lightlybrushtopandbottomofpolentapieceswithoil,andplaceincenterofgrill.Cook,flippingonce,until
polentaisbrownedinspotsandcrisp,6to8minutesperside.Meanwhile,placemushroomsoncoolerpartofgrillandcook,turning
4frequentlytoavoidburning,untiltender,about10minutes.
Placearugulaonaplatter,andtopwithpolentaandmushrooms.Drizzlewithabouthalfthesauce.Garnishwithcheeseandservewith
extrasauceontheside.
Perserving:408calories,23.86gfat(4.2gsaturatedfat),6.24mgcholesterol,36.68g
carbohydrates,9.25gprotein,4.08gfiber
StuffedAcornSquashwithQuinoaandPistachios
1
2
3
StuffedAcornSquashwithQuinoaandPistachios
Astuffingofquinoa,pistachios,andfetacheeseelevatesacornsquashfromsidedishtomaincourse.Foraveganversion,omitthefetaandseasonthestuffingwithonetotwotablespoonsnutritionalyeastforacheeseflavor.Servethesquashwithkaleslaworwithsautéedgreens,suchasSwisschardorbroccolini.SERVES8
4smallacornsquash,halved,seedsremoved
¼cupoliveoil
Coarsesaltandfreshlygroundblackpepper
2cupswater
1cupquinoa,rinsedanddrained
½cupchoppedfreshflat-leafparsleyleaves
½cupfetacheese,crumbled
½cuproasted,saltedpistachios,chopped
2teaspoonsred-winevinegar
Pinchofcrushedredpepperflakes
Preheatovento425°F.Brushcutsidesofsquashhalveswith2tablespoonsoliveoilandseasonwithsaltandblackpepper.Roast
cutsidedownon2bakingsheetsuntiltenderandcaramelized,15to20minutes.
Meanwhile,bringthewaterandquinoatoaboilinasmallpot.Stironce,cover,andreduceheattoasimmer.Cookuntilquinoaistender
butstillchewyandhasabsorbedalltheliquid,about15minutes.Fluffquinoawithafork.
Inalargebowl,combinequinoa,parsley,feta,pistachios,remaining2tablespoonsoil,andvinegar.Seasonwithsaltandredpepper
flakes.Dividefillingamongsquashandserve.
Perserving:300calories,14gfat(3gsaturatedfat),8mgcholesterol,40gcarbohydrates,8g
protein,5gfiber
OmeletwithAsparagus,Greens,andPecorino
1
2
3
OmeletwithAsparagus,Greens,andPecorino
Anoversizeomeleteasilyfeedsmorethanonepersonwhenfilledwithanabundanceofasparagus,arugula,andcheeseandslicedintowedges.SERVES4
½bunchasparagus,toughendstrimmed,cutinto1-inchpieces
Coarsesaltandfreshlygroundpepper
1tablespoonextra-virginoliveoil
8largeeggs
2tablespoonsgratedPecorinoRomano
¾cupbabyarugula
Prepareanice-waterbath.Blanchasparagusinapotofboilingsaltedwateruntilbrightgreenandjusttender,about2minutes.Transferto
theicebathtocool,thendrain.
Heatalargeskilletovermedium-low.Addoliveoilandswirltocoat.Whiskeggsinabowlandseasonwithsaltandpepper.Pourintopan
andcookuntilomeletisjustset,tiltingpanandliftingupsidesofseteggwithaspatulatoallowuncookedeggtorununderneath,7to8minutes.
TophalfofomeletwithPecorinoRomano,asparagus,andarugula.Flipotherhalfovertopandcookuntilcheesemelts,about30
secondsmore.Cutintowedgestoserve.
Perserving:203calories,14gfat(4gsaturatedfat),425mgcholesterol,3gcarbohydrates,
15gprotein,1gfiber
TomatoBruschetta
VERSATILEVEGETARIAN:
BRUSCHETTA
Originallydevisedasawaytousestalebread,bruschettacansupportarangeoftoppings.Thetomato-and-balsamicversionbelowisagoodplacetostart;turnthepageformoreideas.Servebruschettaaspartofaselectionofsmallplates,asastarterforalargermeal,ortoaccompanyanymannerofsalads.TOMATOBRUSCHETTAMAKES8
8slices(¾inchthick)rusticbread
1headgarlic,cutinhalfcrosswise
Extra-virginoliveoil
Coarsesaltandfreshlygroundblackpepper
2cupshalvedcherryorteardroptomatoes(10ounces)
2teaspoonsbalsamicvinegar
Pinchofcrushedredpepperflakes
Dillsprigs,forgarnish
1.Heatgrill(orgrillpan)tomedium.Toastbreadslicesuntilgoldenbrown,about5minutesperside.(Alternatively,broilbreadabout1minuteperside.)
2.Removetoastsfromgrill,andimmediatelyrubwithcutsideofthegarlichead.(Thewarmthofthebreadreleasesthegarlic’saroma.)
3.Onacuttingboardorbakingsheet,drizzleoliveoilgenerouslyovertoasts.Sprinklewithsaltandblackpepper.Cutslicesinhalf.
4.Tosstomatoeswithbalsamicvinegar,adrizzleofoil,andredpepperflakesinabowl.Seasonwithsaltandblackpepper.Spoonontotoasts,andgarnishwithafewdillsprigs.Serveimmediately.
Perserving:118calories,1.85gfat(0.34gsaturatedfat),0mgcholesterol,21.27g
carbohydrates,4.39gprotein,1.32gfiber
VERSATILEVEGETARIAN:BRUSCHETTAVARIATIONS
WildMushroomsandGarlicMAKES8
Sauté1½poundschoppedfreshMUSHROOMS,suchaschanterelle,porcini,oroyster,and1mincedGARLICcloveand1tablespoonfreshTHYMELEAVESin2tablespoonsOLIVEOILuntilmushroomsaregoldenandstartingtoreleasetheirjuice.SeasonwithcoarseSALTandfreshlygroundPEPPER.Deglazepanwith¼cupdryWHITEWINE,scrapingupanybrownbitswithawoodenspoon;seasonwithmoresaltandpepper,asdesired.(Ifusingmorethanonetypeofmushroom,cookinbatches,astheircookingtimesmayvary.)Toptoastswithmushrooms.
Perserving:101calories,4.18gfat(0.63gsaturatedfat),0mgcholesterol,11.09g
carbohydrates,3.74gprotein,1.48gfiber
CharredCarrotswithGoatCheeseandParsleyMAKES8
Preheatovento400°F.Onarimmedbakingsheet,drizzle1poundCARROTS,peeledandchopped,withEXTRA-VIRGINOLIVEOIL,andseasonwithcoarseSALT.Roastinasinglelayeruntilsoftandcharred,tossingoccasionally,about35minutes.Tosstogether¼cupfreshflat-leafPARSLEYleaveswith1tablespooneachRED-WINEVINEGARandEXTRA-VIRGINOLIVEOIL.Mashcarrots,andspreadontotoasts;topwith1/3cupcrumbledGOATCHEESEandtheparsleymixture.
Perserving:120calories,6.73gfat(1.4gsaturatedfat),1.63mgcholesterol,12.78g
carbohydrates,2.76gprotein,2.54gfiber
WiltedSummerGreenswithGoatCheeseMAKES8
Sauté1thinlyslicedONIONin1tablespoonOLIVEOILover
mediumheatuntiltranslucent,about3minutes.Add1poundmixedLEAFYSUMMERGREENS,suchasspinach,arugula,andmizuna;coverandcookuntilwilted,about1minute.Uncoverandcookuntilgreensaretender,1to2minutesmore;seasonwithcoarseSALTandfreshlygroundPEPPER.Letcooltoroomtemperature;tosswith½teaspoonSHERRYVINEGAR.Toptoastswith½cupfreshGOATCHEESEandgreensmixture.
Perserving:91calories,4.07gfat(1.44gsaturatedfat),3.26mgcholesterol,10.25g
carbohydrates,4.61gprotein,2.35gfiber
FavaBeans,Mint,andPecorinoRomanoMAKES8
Toss2½cupsblanchedandpeeledFAVABEANS,drainedandrinsed,with2tablespoonsEXTRA-VIRGINOLIVEOIL,1½teaspoonsfreshLEMONJUICE,and¼cupchoppedMINTleaves.SeasonwithcoarseSALT,freshlygroundPEPPER,andapinchofCRUSHEDREDPEPPERFLAKES.Spoonontotoasts.TopwiththinshavingsofPECORINOROMANO(2ounces).
Perserving:155calories,6.32gfat(1.78gsaturatedfat),5mgcholesterol,18.21g
carbohydrates,7.65gprotein,3.9gfiber
LemonandGreen-OliveRelishMAKES8
Combine1cupchoppedpittedGREENOLIVES;1peeled,seeded,andchoppedLEMON;1tablespoonmincedREDONION;1dicedCELERYstalk;¼teaspoonSUGAR;3tablespoonsEXTRA-VIRGINOLIVEOIL;and3tablespoonschoppedfreshflat-leafPARSLEYleaves.SeasonwithcoarseSALTandfreshlygroundPEPPER.Spreadontotoasts.
Perserving:117calories,8.6gfat(1.23gsaturatedfat),0mgcholesterol,9.33g
carbohydrates,1.93gprotein,1.93gfiber
FreshRicottawithLemon,Basil,andHoneyMAKES8
Mix8ouncesRICOTTA,preferablyfresh,with2teaspoonsfinelygratedLEMONZEST,andspreadontotoasts(donotrubwithgarlicordrizzlewithoil).AddafewfreshBASILleaves,anddrizzlewithadelicateHONEY,suchasacacia.
Perserving:153calories,4.28gfat(2.48gsaturatedfat),14.46mgcholesterol,25.71g
carbohydrates,4.84gprotein,1.05gfiber
stovetopsuppers
SkilletGreenswithEggsandMushrooms
GreensandHerbOmelet
BuddhaBowl
SpringVegetableRagout
PotatoandZucchiniHash
Brown-RiceStir-FrywithMarinatedTofu
ScrambledTofuwithCollards
Broccoli-and-CheeseOver-EasyOmelet
BrownRicewithBlackBeansandAvocado
FrittatawithAsparagus,GoatCheese,andHerbs
SouthwesternHash
ShiitakeFriedRice
BlackBeanandMilletBowlwithVegetables
Vegetable-EggDonburi
Black-RiceStir-Fry
HarvestVegetableGalettewithGreensandGoatCheese
SpicedTofuwithWiltedSpinachandYogurt
PolentawithPoachedEggsandMarinatedArtichokes
VersatileVegetarian:RisottowithVariations
SkilletGreenswithEggsandMushrooms
1
2
SkilletGreenswithEggsandMushrooms
Evenwhentherefrigeratorispracticallybare,therearealmostalwaysatleastafeweggs,thefoundationforthisfifteen-minutedinner.Sautésomemushroomsandabunchofgreens(suchaskale)andthencrackintheeggs.It’sespeciallydeliciousservedoversoftpolenta,orwithtoastedrusticbread.SERVES4
FORTHESAGE-CHILEBUTTER(OPTIONAL)
4tablespoons(½stick)unsaltedbutter
1tablespoonsmallfreshsageleaves
¼teaspooncrushedredpepperflakes
FORTHEEGGSANDGREENS
2tablespoonsoliveoil
10ounceswhitebuttonorcreminimushrooms,thinlysliced
Coarsesalt
2garliccloves,thinlysliced
6cupsslicedtrimmedcookinggreens(¾-inch-wideribbons)
2tablespoonswater
2tablespoonsunsaltedbutter
4largeeggs
ShavedParmigiano-Reggiano,forgarnish
Makethesage-chilebutter,ifdesired:Meltbutterinasaucepanovermedium.Cooksageandredpepperflakesuntilsageiscrisp,about3
minutes.Removefromheat.
Maketheeggsandgreens:Heatalarge,heavyskillet(preferablycastiron)overhigh.Swirlinoliveoil.Addmushroomsandseasonwith
salt;cookuntilgoldenandtender,stirringoccasionally,4to5minutes.
3
Reduceheattomedium.Stiringarlic,greens,andthewater.Cook,stirring,untilgreenswilt.Addbutter,andstiruntilmelted.
Make4wellsingreens.Crack1eggintoeachwell.Seasonwithsalt.Cookundisturbed4minutes.Removefromheat;letstanduntil
whitesaresetbutyolksarestillrunny,about4minutesmore.Drizzlewithsage-chilebutter,ifusing,garnishwithcheese,andserve.
Perserving:376calories,31.01gfat(14.24gsaturatedfat),261.05mgcholesterol,14.22g
carbohydrates,13.61gprotein,2.5gfiber
GreensandHerbOmelet
1
2
3
GreensandHerbOmelet
Anomeletistheperfectmeal,anytimeofday,needingonlyasimplesaladasanaccompaniment.MAKES1
1tablespoonplus1teaspoonoliveoil
½onion,thinlysliced
Coarsesaltandfreshlygroundpepper
1½cupschoppedgreens,suchasspinach,kale,orSwisschard(trimmedandwashed)
2largewholeeggsplus1largeeggwhite
1to2tablespoonschoppedfreshherbs,suchasflat-leafparsley,tarragon,orchives
2tablespoonscrumbledfetaorgoatcheese
Heat1tablespoonoliveoilinanonstickskilletovermedium-high.Sautéonionuntilsoft,stirringoften,about5minutes;seasonwith
saltandpepper.Stiringreensandcookuntilwilted,about30secondsmore.Removefrompan.Whisktogetherwholeeggs,white,andherbsinabowl.
Heatremainingteaspoonoilinpan;addeggmixture.Reduceheattomedium.Cook,stirringeggswithaflexiblespatulaandshakingthe
panoverheat,untilcurdsbegintoform,about1minute.Continuecooking,pullingcookedeggfromedgetocenterofpanwithspatula,untilomeletisjustset,15to30secondsmore.
Sprinklegreensmixtureandcheeseoverhalfoftheomelet,thengentlyfoldovertheotherside,slideoutofpanontoaplate,and
serve.
Perserving:594calories,49gfat(15gsaturatedfat),449mgcholesterol,29gprotein,
10.54gcarbohydrates,2.46gfiber
BuddhaBowl
1
2
BuddhaBowl
Withwholegrains,plantproteins,andvegetables,thisistheidealveganone-bowldish.It’smoreofageneralformulathanahard-and-fastrecipe,sinceyoucanswapoutdifferentingredientsforvarietyandtomakeuseofwhateveryouhaveonhand.Choosingvegetablesinarangeofcolorswillensureabalanceofnutrients.Andtryaddingdriedseaweed—kombu,wakame,hijiki,ordulse—softenedaccordingtopackageinstructions.SERVES1
2cupschoppedorslicedvegetables,suchasdelicatasquash,stemmedshiitakemushrooms,cauliflowerflorets,orsmallcarrots(halvedlengthwise)
½cupcookedquinoa,millet,orbrownrice
3ouncestofuor½cupcookedbeans
2teaspoonssesameoil
Tamarisoysauce
Radishsprouts,forgarnish(optional)
Choppedfreshherbs,forgarnish(optional)
Setasteamerbasketorcolanderinasaucepanfilledwith2incheswater.Arrangevegetablesinbasketinanevenlayer.Coverandsteam
untilvegetablesarejusttender,2to4minutes.
Layerthequinoa,tofu,andvegetablesinabowl.Sprinklewiththesesameoilandasplashoftamari.Garnishwithsproutsorchopped
freshherbs,ifdesired,andserve.
Perserving(preparedaspictured,opposite):318calories,15.69gfat(1.94gsaturatedfat),0
mgcholesterol,35.21gcarbohydrates,14.34gprotein,5.9gfiber
SpringVegetableRagout
1
2
SpringVegetableRagout
ThenexttimeyoufindyourselfwithabountyofproducefromyourCommunitySupportedAgriculture(CSA)grouporfarmer’smarket,trythisultra-quickragout;ittakesfewerthantenminutesfromstarttofinish.Thisrecipecallsforspringvegetables;forasummervariation,trystringbeans,corn,andzucchini.Servetheragoutoverpasta,polenta,orbrownrice,andifyoulike,sprinklewithfinelygratedcheese.SERVES4
1tablespoonoliveoil
3leeks,whiteandpale-greenpartsonly,halvedlengthwise,thinlyslicedintohalf-moons(about2cups),washedwellanddrained
Coarsesalt
12ouncesasparagus,toughendstrimmed,cutinto1-inchpieces(about2½cups)
1cupwater
6ouncessugarsnappeas,trimmedandcutinto1-inchpieces(about1½cups)
8radishes,quartered
1teaspoonDijonmustard
1tablespoonunsaltedbutter
1tablespoonmincedfreshherbs,suchaschivesandtarragon
Heatoliveoilinalargeskilletovermedium-high.Addleeksandseasonwithsalt;sautéuntilleeksaretender,stirringfrequently,
about2minutes.Stirinasparagus,thenthewater.Simmer,covered,2minutes.Addsnappeasandradishes;cover,andsimmeruntilvegetablesarejusttender,about2minutesmore.
Stirinmustarduntilwellcombined,thenswirlinbutterandherbs.Serveimmediately.
Perserving:140calories,6.5gfat(2.3gsaturatedfat),7.5mgcholesterol,16.84g
carbohydrates,4gprotein,4.1gfiber
PotatoandZucchiniHash
1
2
3
PotatoandZucchiniHash
Yourfavoritebreakfastfoodscanworkequallywellfordinner.Here,slicedzucchiniperksuppotatohashtoppedwithafriedegg,cookedsunnysideup(orpoached).SERVES4
2russetpotatoes(1½poundstotal),peeled,quarteredlengthwise,andthinlyslicedcrosswise
2tablespoonsoliveoil
½yellowonion,thinlysliced
Coarsesaltandfreshlygroundpepper
1zucchini,quarteredlengthwiseandthinlyslicedcrosswise
1tablespoonunsaltedbutter
4largeeggs
Rinsepotatosliceswellundercoldrunningwater,thendrainandthoroughlypatdry.Inalargenonstickskillet,heatoliveoilover
medium-high.Addonionandpotatoesandseasonwithsaltandpepper.Cook,stirringfrequently,untilpotatoesarealmostcookedthroughandgolden,about15minutes.
Addzucchini,reduceheattomedium,andcook,stirring,untilzucchiniissoftandpotatoesarecookedthrough,about7minutes.
Seasonwithsaltandpepper.
Meanwhile,heatalargeskilletovermedium.Addbutter.Oncebutterbeginstosizzle,crackeggsintopanandcookuntilwhitesarejustset
andgoldenbrownattheedges,about3minutes.Dividehashamong4plates,topeachwithanegg,andserve.
Perserving:312calories,15.1gfat(4.4gsaturatedfat),219mgcholesterol,35.05g
carbohydrates,11.08gprotein,3.32gfiber
Brown-RiceStir-FrywithMarinatedTofu
12
3
Brown-RiceStir-FrywithMarinatedTofu
Stir-friesarefast,makegooduseoffreshvegetables,andgettheirflavorfrombasicitemslikesoysauce,ginger,andgarlic.Thisegg-freeversionismadewithcolorfulbellpeppers,butpracticallyanyvegetablewillwork,includingbroccoli,stringbeans,carrots,snappeas,andbokchoy.SERVES4
2tablespoonscanolaorsaffloweroil
3garliccloves,minced
1piece(about3inches)freshginger,peeledandfinelychopped
½recipeMarinatedTofu,cutinto1-inchcubes
2bellpeppers(1redand1yellow),ribsandseedsremoved,cutinto1-inchchunks
3cupscookedbrownrice
3tablespoonslow-sodiumsoysauce
1tablespoontoasted-sesameoil
Coarsesaltandfreshlygroundpepper
3scallions,trimmed,halvedlengthwise,andthinlysliced
Inawokorlargeskillet,heatthecanolaoilovermedium-high.Addgarlicandginger;cook,stirring,untilfragrant,about30seconds.
Addtofu,andcook,stirring,untilgoldenbrown,about2minutes.Addbellpeppers;cook,stirring,untilpeppersarecrisp-tender,about
3minutes.
Addriceandsoysauce;cook,stirringfrequently,untilriceisheatedthrough,about3minutes.Stirinsesameoil.Seasonwithsaltand
pepper;garnishwithscallionsandserve.
Perserving:430calories,23.54gfat(2.91gsaturatedfat),0mgcholesterol,43.4g
carbohydrates,14.48gprotein,4.44gfiber
ScrambledTofuwithCollards
1
2
ScrambledTofuwithCollards
Thankstoapinchofturmeric,tofutakesonthesamecoloraseggsinaquickscramblethatalsofeaturescollardgreenssautéedwithfreshgingerandgarlic.Tryitservedoverbrownrice,onasliceofrusticbread,orwrappedinatortilla.Youcanalsosubstituteothergreens,suchaskaleorSwisschard,forthecollards.SERVES2
1tablespoonextra-virginoliveoil
2garliccloves,minced
½redonion,chopped
½teaspoongroundturmeric
1teaspoongratedpeeledfreshginger
3collardgreenleaves,stemsremoved,cutinto½-inchpieces
2tablespoonswater
7ounces(½package)firmtofu,drainedandcrumbled
Coarsesaltandfreshlygroundpepper
Heatoliveoilinalargeskilletovermedium.Cookgarlic,onion,turmeric,andgingeruntilonionistender,stirringfrequently,3to4
minutes.Stirincollardgreensandthewaterandcook,stirring,untilgreensarebrightgreenandtender,about2minutes.
Addcrumbledtofuandcook,stirring,untilheatedthrough,about2minutes.Seasonwithsaltandpepperandserve.
Perserving:174calories,12.93gfat(1.56gsaturatedfat),0mgcholesterol,6.59g
carbohydrates,10.59gprotein,1.39gfiber
Broccoli-and-CheeseOver-EasyOmelet
1
2
3
Broccoli-and-CheeseOver-EasyOmelet
Tomakethis“over-easy”omelet,awholeeggandtwowhitesarecookedatopalayerofmeltedcheese,withoutfirstbeingwhiskedtogether,untilthewhitesarejustset.Theyolkisleftrunnysoitactsasarich“sauce.”Becauseitisthin(almostlikeacrepe),theomeletcaneasilybefoldedoverthefilling.Youcanuseothervegetablesinplaceofbroccoli—zucchini,cauliflower,mushrooms,andspinachareallgoodoptions;justsautéthemfirst.MAKES1
½teaspoonoliveoil
1¼cupsthinlyslicedbroccoliflorets
1scallion,trimmedandthinlyslicedonthebias
Coarsesaltandfreshlygroundpepper
1tablespoonplus1teaspoonfinelygratedParmigiano-Reggiano
1largewholeeggplus2largeeggwhites
Pinchofcrushedredpepperflakes
Heatoliveoilinamediumskilletovermedium.Addbroccoliandscallionandcoverpan;cook,stirringoccasionally,untiltender,about
4minutes.Seasonwithsaltandpepper.Transfertoaplate.
Addcheesetoskillet.Cookovermedium-highuntilmeltedandgolden,about1minute.Reduceheattomedium-low.Addwholeegg
andwhites.Keepingeggyolkintact,dragaspatulathroughthewhitestospreadthemevenlyinthepan.Cook,covered,untilwhitesaresetandyolkisstillrunny,1to1½minutes.
Topeggswithbroccoli-scallionmixture,andfoldomeletover.Slideontoaplate,sprinklewithapinchofredpepperflakes,andserve.
Perserving:192calories,9gfat(3gsaturatedfat),217mgcholesterol,9gcarbohydrates,22
gprotein,3gfiber
BrownRicewithBlackBeansandAvocado
1
BrownRicewithBlackBeansandAvocado
Riceandbeans,abeautifullybalancedsourceofcompleteprotein,getextrasubstancewhenmadewithbrownriceandblackbeans(whichhavemorefiberthananyotherlegume).SERVES6
FORTHEBEANS
1pounddriedblackbeans,soakedanddrained
1jalapeñochile,halvedandseeded
2onions,quartered
5garliccloves,smashed
2tablespoonsred-winevinegar
Coarsesaltandfreshlygroundpepper
FORTHERICE
¼cupoliveoil
1onion,finelychopped
1garlicclove,minced
Coarsesaltandfreshlygroundpepper
2cupslong-grainbrownrice
FORSERVING
Assortedgarnishes,suchasfreshcilantro,dicedredonion,choppedtomato,cubedavocado,sourcream,andhotsauce
Makethebeans:Bring8cupswater,beans,jalapeño,onions,garlic,vinegar,1tablespoonsalt,and1teaspoonpeppertoasimmerina
mediumpot.Cook,stirringoccasionally,untilbeansaretender,about1½hours.(Addmorewater,¼cupatatime,ifneededtocoverbeans.)Seasonwithsaltandpepper.
2
3
Meanwhile,maketherice:Heatoliveoilinamediumsaucepanovermedium-high.Cookonionandgarlicuntilonionissoft,stirringfrequently,about5minutes.Add2teaspoonssalt,¼teaspoon
pepper,andtherice.Cookuntilriceislightlytoasted,about3minutes.Add3½cupswater,andbringtoaboil.Reduceheattolow,andgentlysimmer,covered,untilriceistenderandabsorbswater,25to30minutes.Removefromheat;letstand,covered,10minutes.Fluffricewithafork.
Toserve,dividericeandbeansevenlyamong6bowlsandtopwithassortedgarnishes,asdesired.
Perserving:566calories,11.82gfat(1.87gsaturatedfat),0mgcholesterol,94.73g
carbohydrates,21.5gprotein,18.47gfiber
FrittatawithAsparagus,GoatCheese,andHerbs
1
2
3
4
FrittatawithAsparagus,GoatCheese,andHerbs
Afrittataisaboontothehomecook:it’sflexibleenoughtogofrommidweekfamilysuppertoweekendbrunchwithfriends,anditsuitsprettymuchanyotheroccasionthatcallsforsomethingdeliciousandunfussy.Andfrittatasneednotbeservedrightaway,giventhattheytasteequallygoodwarmoratroomtemperature.SERVES6
½bunchasparagus(about8ounces),toughendstrimmed,tipscutinto2-to3-inchpieces,stalkscutinto½-inchpieces
Coarsesaltandfreshlygroundpepper
12largeeggs
4scallions,trimmedandthinlysliced
2tablespoonssnippedfreshchives
2tablespoonsoliveoil
2ouncesfreshgoatcheese(about¼cup)
Prepareanice-waterbath.Blanchasparagusinapotofboilingsaltedwateruntiljusttender,about1minute.Drainandtransfertotheice
bathtostopthecooking.Drain.
Preheatovento425°F.Whiskeggswith1teaspooneachsaltandpepperinamediumbowl.Stirinscallions,chives,andasparagus
stalks.
Heatoliveoilinanovenproof10-inchskillet(preferablycast-iron)overmedium.Poureggmixtureintoskillet.Cookuntiledgesbeginto
set,thenpushcookedeggsaroundtheedgetowardthecenterofthepanwithawoodenspoon.Continuecookinguntilthecenterbeginstoset,about2minutesmore.
Dollopgoatcheeseovertopandsprinklewithasparagustips.Bakeuntileggsarecompletelyset,8to10minutes.Letcoolslightly
beforeserving.
Perserving:216calories,16gfat(5gsaturatedfat),376mgcholesterol,2gcarbohydrates,
15gprotein,1gfiber
SouthwesternHash
12
3
SouthwesternHash
Despiteitsoriginsasameat-centricdish,hashisjustassatisfyingasthecenterofavegetarianmeal—especiallywhennutty,chewytempehisincluded.Blackbeanssupplyadditionalproteintothisrecipe,madewithjalapeño,cumin,andotherSouthwesternstaples.SERVES4
2redpotatoes(12ounces),scrubbedandcutinto1-inchpieces
Coarsesaltandfreshlygroundpepper
3tablespoonscanolaoil
½teaspoongroundcumin
1jalapeñochile,finelydiced(ribsandseedsremovedforlessheatifdesired)
3scallions,trimmedandthinlysliced
8ouncescherrytomatoes,halved
1½cupscookedblackbeans,drainedandrinsed
2teaspoonsnutritionalyeastseasoning(seenote)
1package(8ounces)plain,pasteurizedorganictempeh
1firm,ripeavocado,halved,pitted,peeled,andcoarselychopped
Bringpotatoestoaboilinapotofsaltedwater.Cookuntilknife-tender,about6minutes;drain.
Heat2tablespoonsoilinalargesaucepanovermedium-high.Addcuminandcook,stirring,untilfragrant,about30seconds.Add
potatoesandcook,stirringoccasionally,untilgolden,5to7minutes.Transfertoabowl.
Heatremainingtablespoonoilovermedium.Addjalapeño,scallions(reserve1forgarnishifdesired),tomatoes,beans,andyeast;
crumbleintempeh.Cookuntiltomatoesbegintobreakdown,stirring
frequently,5to7minutes.Addpotatoesandcookjustuntilheatedthrough.Removepanfromheatandgentlystirinavocado.Seasonwithsaltandpepper.Garnishwithreservedscallion,ifdesired,andserve.
Perserving:457calories,24gfat(3gsaturatedfat),0mgcholesterol,46gcarbohydrates,
19gprotein,11gfiber
ShiitakeFriedRice
1
2
ShiitakeFriedRice
Friedriceisarestaurantstandbythat’seasytomakeathome,especiallyifyouhaveleftoverrice.It’salsoopentomanyinterpretations,dependingonthevegetablesinyourcrisper(thinkcarrots,broccoli,andsnappeas).Frozenedamameisahandyshortcut;keepsomeinthefreezerforaddingproteintootherstir-fries,aswellastosoupsandsalads.SERVES4
1tablespoonplus1teaspooncanolaoil
2largeeggs,lightlybeaten
Coarsesaltandfreshlygroundpepper
1poundshiitakemushrooms,stemmed,thinlysliced
3garliccloves,minced
2tablespoonsmincedpeeledfreshginger
¼to½teaspooncrushedredpepperflakes
4cupscookedbrownrice
1cupfrozenshellededamame,thawed
4scallions,trimmedandthinlysliced
3tablespoonsfreshlimejuice(from2to3limes)
2tablespoonslow-sodiumsoysauce
Inalargenonstickskillet,heat1teaspoonoilovermedium.Addeggs;seasonwithsaltandpepper.Cookuntilset,1to3minutes.
Transfertoacuttingboardandletcool;rollupandthinlyslicecrosswise.
Insameskillet,heatremainingtablespoonoilovermedium-high.Addmushrooms,garlic,ginger,andredpepperflakes;seasonwithsalt.
Cook,tossingfrequently,untilmushroomsaretender,2to4minutes.Addrice,eggs,edamame,scallions,limejuice,andsoysauce.Cook,tossing,untilriceisheatedthrough,2to3minutes.Serveimmediately.
Perserving:456calories,11gfat(1.5gsaturatedfat),105.75mgcholesterol,71g
carbohydrates,16gprotein,8gfiber
BlackBeanandMilletBowlwithVegetables
1
BlackBeanandMilletBowlwithVegetables
Here’sanotherinterpretationofaso-called“bowl”(seeBuddhaBowl)thatcombinesallthecomponentsofahealthyplant-baseddietinoneverywholesomedish.SERVES2
FORTHEMILLET
¼cupmillet
1½cupscookedblackbeans,drainedandrinsed
2tablespoonsmincedpeeledfreshginger
Coarsesaltandfreshlygroundpepper
FORTHEVEGETABLES
4shiitakemushrooms,stemmedandthinlysliced
1carrot,peeledandthinlysliced
2headsbabybokchoy,halved
½cupshreddedredcabbage
1scallion,trimmedandthinlysliced
FORTHEDRESSING
3tablespoonsextra-virginoliveoil
3tablespoonsapplecidervinegar
Coarsesalt
2tablespoonstoastedsunflowerseeds
Makethemillet:Placemillet,blackbeans,andgingerinasmallsaucepan.Add½teaspoonsaltand1cupwater.Bringtoaboil,stir
once,thenreduceheatandsimmer,covered,25minutes.Letrest10minutes,thenfluffwithafork.
Makethevegetables:Placeshiitakesinasteamerbasketorcolanderset
2
34
over2inchesboilingwaterinamediumpot;coverandsteam3minutes.Addcarrotsandbokchoyandsteam,covered,4to6
minutesmore.Removefromheat.
Makethedressing:Inasmallbowl,whisktogetheroliveoilandvinegar.Seasonwithapinchofsalt.
Toserve,dividemilletmixtureamong2bowls.Topwithcabbage,scallion,andsteamedvegetables;seasonwithsaltandpepper.
Drizzlewithdressingandsprinklewithsunflowerseeds.
Perserving:672calories,26gfat(4gsaturatedfat),89gcarbohydrates,0mg
cholesterol,23.83gprotein,20.36gfiber
Vegetable-EggDonburi
1
2
Vegetable-EggDonburi
DonburiisapopularJapanesedishofricetoppedwithmeat,fish,oreggs,asinthisvegetable-richversion.Here,wholeeggs(andadditionalwhites)arecookedalongwithmushrooms,snowpeas,carrot,andscallionsinthemannerofaneasy,no-stiromelet.It’sworthseekingoutradishsproutsfortheirpepperyflavor,butothertypesofsproutswillalsowork.SERVES4
2largewholeeggsplus4largeeggwhites
Pinchoffreshlygroundpepper
1teaspooncanolaoil
6shiitakemushrooms,stemmedandthinlysliced
10snowpeas
1carrot,peeledandjuliennedwithvegetablepeeler
3scallions,whitepartsthinlysliced,greenpartscutinto1½-inchlengths
1½cupsvegetablestock,preferablyhomemade
1½teaspoonsgratedpeeledfreshginger
2tablespoonslow-sodiumsoysauce
2cupscookedbrownrice
1ounceradishsprouts
Lightlywhisktogetherwholeeggs,whites,andpepperinamediumbowl.Heatoilinamediumnonstickskilletovermedium-high.Sauté
mushroomsuntilbrowned,stirringfrequently,2to3minutes.Addthesnowpeas,carrot,andscallions.Cook,stirring,untilsnowpeasturnbrightgreen,about1minute.
Addthevegetablestock,ginger,andsoysaucetoskillet.Cookuntilliquidhasbeenreducedbyhalf,about6minutes.Gentlypourinthe
reservedeggmixturewithoutstirring.Coverskillet,andcookuntileggshavejustset,4to5minutes.Removefromheat.
3 Toserve,dividethericeamong4soupbowls.Divideomeletinto4servings;spoonomeletandanyremainingbrothovertherice.Garnish
withradishsproutsandserve.
Perserving:385calories,3gfat(1gsaturatedfat),107mgcholesterol,76gcarbohydrates,15g
protein,2gfiber
Black-RiceStir-Fry
1
2
Black-RiceStir-Fry
Blackricetransformsatake-outfavoriteintoadishworthyofadinnerparty.BlackriceisavailableatAsianfoodmarketsandmanysupermarkets;brownricecanbesubstituted.SERVES4
1cupblackrice,rinsed
Coarsesalt
3tablespoonscanolaoil
14ounces(1package)firmtofu,drainedandpressed,cutinto½-inchpieces
1Japaneseeggplant,halvedlengthwiseandcutinto½-inchpieces
2tablespoonsmincedpeeledfreshginger
2garliccloves,minced
3scallions,thinlysliced
¼headredcabbage,sliced(4cups)
½bunchpurplekale,torninto2-inchpieces
1teaspoonAsianhotchilesauce,preferablySriracha
1tablespoonlow-sodiumsoysauce
2tablespoonsfreshlimejuice(from1to2limes)
Bringrice,1¾cupswater,and½teaspoonsalttoaboilinalargesaucepan.Reduceheattolowandcookuntilriceistenderandhas
absorbedallwater,about35minutes.Removefromheat,cover,andletstand10minutes.Fluffwithafork.
Heatawokorlargeskilletovermedium-high1minute.Add1tablespoonoil,swirling.Seasontofuwithsaltandcook,tossing,until
goldenandcrisp,about5minutes.Transfertoaplate.Add1tablespoonoilandcookeggplant,stirring,untilgolden,about4minutes.Transfertoplate.
3
4
Addremainingtablespoonoilandcookginger,garlic,andscallions1minute.Addcabbage,kale,and¼cupwaterandcookuntilkaleis
tender,about3minutes.
Mixinriceandcook,stirring,untilheatedthrough.Addtofuandeggplant.Stirinchilesauceandsoysauce.Removefromheat;stirin
limejuice,andserve.
Perserving:235calories,11.5gfat(1.5gsaturatedfat),0mgcholesterol,24g
carbohydrates,11gprotein,3gfiber
HarvestVegetableGalettewithGreensandGoatCheese
12
3
HarvestVegetableGalettewithGreensandGoatCheese
Bringvibrantcolorandsweetnesstoanordinarypotatopancakewithgratedbeetsandcarrots.Thisprotein-richversionalsoincludeschickpeas,andislovelyasthefoundationforamixedgreensalad.SERVES4
1russetpotato,scrubbedanddiced
3largebeets(1½pounds),scrubbedandpeeled
3carrots
1½cupscookedchickpeas,drainedandrinsed,halfcoarselychopped
½cupall-purposeflour
Coarsesaltandfreshlygroundpepper
3tablespoonsoliveoil
5ouncesmixedsaladgreens
1tablespoonfreshlemonjuice
2ouncesfreshgoatcheese,crumbled(¼cup)
Bringpotatotoaboilinapotofsaltedwater.Cookuntilknife-tender,about6minutes;drain.
Gratebeetsandcarrotsonthelargeholesofaboxgraterintoalargebowl(orshredinafoodprocessor).Stirinchickpeas,potato,flour,
and1teaspoonsalt.Seasonwithpepper.
Inalargenonstickstraight-sidedskillet,heat1tablespoonoliveoilovermedium.Addbeetmixtureand,withaflexiblespatula,firmly
pressevenlyintopan.Cook,undisturbed,10minutes.Removepanfromheat,coverwithaservingplatter,andcarefullyinvertpancakeontoplatter.Slidepancakebackintopanandcookuntilcrispandbrownaroundedge,10to12minutes.Invertpancakeontoplatter.
4 Inamediumbowl,tosssaladgreenswithremaining2tablespoonsoilandthelemonjuice.Seasonwithsaltandpepper.Toppancakewith
saladandgoatcheeseandcutintowedgestoserve.
Perserving:419calories,15gfat(4gsaturatedfat),6.52mgcholesterol,60gcarbohydrates,
13gprotein,10gfiber
SpicedTofuwithWiltedSpinachandYogurt
1
2
SpicedTofuwithWiltedSpinachandYogurt
Saagpaneer,anIndianvegetariandish,istheinspirationforthislighter,moreconvenientversionmadewithtofuintheplaceofthetraditionalsoft,ripenedcheese.SERVES4
2tablespoonscanolaoil
12ounces(¾package)firmtofu,drained,pressed,andcutinto1-inchcubes
Coarsesalt
1onion,diced
3garliccloves,minced
1teaspoongratedpeeledfreshginger
½teaspooncuminseeds,crushed
½teaspooncorianderseeds,crushed
¼teaspoonmustardseeds,crushed
Pinchofcrushedredpepperflakes
1½poundsfreshspinach,stemmedandchopped
1cupplainlow-fatyogurt
2cupscookedbrownrice
Inalargecast-ironskillet,heat1tablespoonoilovermedium-high.Addtofuandcook,turning,untilgoldenbrown,about7minutes.
Transfertoaplateandseasonwithsalt.
Heatremainingtablespoonoilinalargepotovermedium-high.Addonionandgarlicandcook,stirring,untiltender,about5minutes.
Addgingerandspicesandcook,stirring,untilspicesaretoasted,about1minute.Addspinachandcook,stirring,untiljustwilted,2to3minutes.
Removefromheatandstirinyogurt.Seasonwithsaltandstiringolden
3 tofu.Servewithrice.
Perserving:450calories,15gfat(2gsaturatedfat),5mgcholesterol,65gcarbohydrates,21
gprotein,12gfiber
PolentawithPoachedEggsandMarinatedArtichokes
1
2
3
PolentawithPoachedEggsandMarinatedArtichokes
Polenta,astapleofItaly,isoftenoverlookedasawhole-grainoptionforsavorymeals,butitisaversatileaccompanimenttomanyvegetablesandpairsparticularlywellwitheggs.SERVES4
6artichokehearts(fresh,jarred,orfrozenandthawed),quartered
3tablespoonsextra-virginoliveoil
1tablespoonred-winevinegar
2tablespoonschoppedfreshflat-leafparsleyleaves
Crushedredpepperflakes
Coarsesaltandfreshlygroundblackpepper
1cupmilk
3cupswater,plusmoreifneeded
¾cupmedium-grainpolenta
2tablespoonsfreshlygratedParmigiano-Reggiano
4largeeggs
Combineartichokeswith2tablespoonsoliveoil,thevinegar,parsley,andredpepperflakes.Seasonwithsaltandletmarinateatroom
temperature.
Bringmilkandthewatertoaboilinalargesaucepan.Graduallyaddpolentaandcook,stirringconstantly,untilliquidisabsorbedand
polentaistender,18to20minutes.Removefromheatandstirinremainingoilandcheese.Seasonwithsaltandpepperandcover.(Ifpolentabecomestoothick,whiskinmorewater,1tablespoonatatime.)
Fillahigh-sidedskilletwith2incheswater;bringtoaboil,thenreducetoasimmer.Crack1eggatatimeintoateacupandgently
4
slideintosimmeringwater.Repeatwithremainingeggs.Cookuntilwhitesarejustsetandyolksarestillloose,3to4minutes.Removeeggsfromwaterusingaslottedspoon.
Dividepolentaamong4servingbowls.Topeachbowlwithaneggandartichokes.Serveimmediately.
Perserving:336calories,17gfat(4gsaturatedfat),217mgcholesterol,33gcarbohydrates,
13gprotein,4gfiber
AsparagusandLemonRisotto
VERSATILEVEGETARIAN:
RISOTTO
Makingrisottoisasimpleprocesstomaster—albeitwithlotsofcarefulstirring.Risottoisreadywhenithasalooseconsistency;itshouldripplewhenspoonedontoaplate.TraditionalversionsuseArborioorCarnarolirice;farroandpearlbarleyareothergoodoptions.ASPARAGUSANDLEMONRISOTTOSERVES4
6cupsvegetablestock,preferablyhomemade
¼cupoliveoil
1smallonion,finelychopped
1cupArboriorice
½cupdrywhitewine
1bunchasparagus,trimmed,stalkscutinto1-inchlengths
1cupthawedfrozenpeas
1teaspoongratedlemonzest,plusmoreforgarnish
2tablespoonsfreshlemonjuice
1cupchoppedfreshflat-leafparsleyleaves
½cupfinelygratedParmigiano-Reggiano,plusmoreforserving
Coarsesaltandfreshlygroundpepper
1.Bringstocktoasimmerinamediumsaucepan.
2.Heat2tablespoonsoliveoilovermediuminanothersaucepan.Cookonion,stirringfrequently,untilsoft,6to7minutes.Addrice,cook,stirring,untiledgesaretranslucent,2to3minutes.Addwine;cook,stirring,justuntilevaporated.
3.Add½cuphotstock;cook,stirring,untilalmostabsorbed.Continueadding½cupstockinthismanneruntilliquidiscreamyandriceisaldente,about20minutestotal(youmaynotneedtoaddallofthestock).Addasparaguswiththelastadditionofstock,andthepeasabout1minutebeforerisottoisdone.
4.Removefromheat;stirinlemonzestandjuice,parsley,cheese,andremaining2tablespoonsoil.Seasonwithsaltandpepper.Serveimmediatelywithadditionalcheeseandlemonzest.
Perserving:467calories,17.62gfat(3.76gsaturatedfat),8.8mgcholesterol,59.4g
carbohydrates,13.64gprotein,7.86gfiber
Top:PearlBarleyRisottowithCornandBasil;Bottom:FarroRisottowithWildMushrooms
VERSATILEVEGETARIAN:RISOTTOVARIATIONS
FarroRisottowithWildMushroomsSERVES4
3½cupsvegetablestock,preferablyhomemade
4cupswater
¼cupextra-virginoliveoil
8ouncesmixedmushroomssuchasshiitake,cremini,andhenofthewoods,stemmedandhalvediflarge
1tablespoonfreshthymeleaves
Coarsesaltandfreshlygroundpepper
½smallonion,finelychopped
1cupfarro
3cupdrywhitewine
½cupfinelygratedParmigiano-Reggiano
1.Bringstockandthewatertoasimmerinamediumsaucepan.
2.Heat1tablespoonoliveoilinalargeskilletovermedium-high.Addhalfthemushroomsandthyme;cook,stirring,untilmushroomsaregoldenandtender,about5minutes.Seasonwithsaltandpepper.Transfertoaplate.Repeatwithanothertablespoonoilandremainingmushroomsandthyme.Keepwarm.
3.Heatremaining2tablespoonsoilinamediumpotovermedium.Cookonion,stirring,untilsoftened,3to4minutes.Addfarroandcook,stirring,1to2minutes.Addwineandcook,stirring,justuntilevaporated.
4.Add½cuphotstockmixturetothepot.Cook,stirring,untilalmostabsorbed.Continueaddingstockinthismanneruntilfarroistenderbutfirmtothebiteandmixtureiscreamy,20to30minutes.Stirincheeseandseasonwithsalt.Divideevenlyamong4bowls,topwithmushroommixture,andserve.
Perserving:389calories,16.44gfat(3.61gsaturatedfat),8.8mgcholesterol,44.1g
carbohydrates,13.3gprotein,4.45gfiber
PearlBarleyRisottowithCornandBasilSERVES4
3½cupsvegetablestock,preferablyhomemade
4cupswater
2tablespoonsoliveoil
1onion,finelychopped
Coarsesaltandfreshlygroundpepper
1cuppearlbarley
½cupdrywhitewine
1½cupsfreshcornkernelsor1package(10ounces)frozencorn,thawed
½cupgratedParmigiano-Reggiano,plusmoreforserving
1cuppackedfreshbasilleaves
1.Bringstockandthewatertoasimmerinamediumsaucepan.
2.Meanwhile,heatoliveoilinalargesaucepanovermedium.Addonionandseasonwithsaltandpepper;cook,stirringoccasionally,untilonionissoftened,4to5minutes.Addbarleyandcook,stirring,untiltoasted,about1minute.Addwine;cook,stirring,justuntilevaporated,about1minute.
3.Usingaladle,add2cupshotstockmixture;simmer,stirringoccasionally,untilalmostabsorbed,10to12minutes.Continueaddingstockmixture,½cupatatime,untilbarleyistenderandmixtureiscreamy,40to50minutes(youmaynothavetouseallthestock).Addcorn;cookjusttoheatthrough,stirringoccasionally,4to5minutes.
4.Stirincheese;seasonwithsaltandpepper.Serveimmediately,garnishedwithbasilandadditionalcheese.
Perserving:426calories,11.98gfat(3.6gsaturatedfat),12.47mgcholesterol,64.51g
carbohydrates,13.83gprotein,10.98gfiber
soups,stews,andchili
WhiteBeanandMushroomStew
Thirty-CloveGarlicSoup
ChilledAvocadoSoup
SmoothTomatoGazpacho
RoastedRedPepperSoupwithQuinoaSalsa
StewedLentilswithYogurtandCucumbers
White-CheddarCornChowder
TomatoSoupwithPoachedEggs
LentilandSweet-PotatoStew
GreenVegetableCurry
MarrakeshStew
CurriedRedLentilSoupwithDriedCherriesandCilantro
CreamyBroccoli–WhiteBeanSoup
HeartyWinter-VegetableSoup
ChickpeaCurrywithRoastedCauliflowerandTomatoes
PeaandPotatoCurry
RoastedEggplantandChickpeaSoup
CavoloNeroandCannelliniBeanSoup
Roasted-VegetableRatatouille
RoastedBeet-GarlicSoup
SpicedButternutSquashSoup
VersatileVegetarian:ChiliwithVariations
WhiteBeanandMushroomStew
12
3
WhiteBeanandMushroomStew
Rosemaryandwhitebeansareawinningcombination.Heretheyaresimmeredwithtomatoesandmushroomstomakearusticstewforcool-weathermeals.SERVES4
2tablespoonsoliveoil,plusmorefordrizzling
1onion,coarselychopped
1celerystalk,diced
1carrot,peeledanddiced
1poundcreminimushrooms,quartered
½cupdrywhitewine
1can(28ounces)wholepeeledtomatoes,pureedinablender
1sprigrosemary
2cupscookedwhitebeans,drainedandrinsed
½cupwater
Coarsesaltandfreshlygroundpepper
Heatoliveoilinamediumsaucepanovermedium.Cookonion,celery,andcarrotuntiltender,stirringoccasionally,about8minutes.
Raiseheattomedium-high,addmushrooms,andcook,stirringoften,untilsoftened,5to7minutes.Addwinetopan,scrapingupany
brownbitswithawoodenspoon.
Addtomatoes,rosemary,beans,andthewater.Bringtoaboil;reduceheatandsimmeruntilslightlythickened,about15minutes.
Discardrosemarysprig.Seasonwithsaltandpepper.Servehot,drizzledwitholiveoil.
Perserving:195calories,5gfat(1gsaturatedfat),0mgcholesterol,26gcarbohydrates,
9gprotein,6gfiber
Thirty-CloveGarlicSoup
1
2
3
Thirty-CloveGarlicSoup
Garlicisawell-knownimmunity-boostingpowerhouseandmayhelpwardoffcolds.Makeabigbatchofthisvelvetysoupandkeepitinthefreezerforwheneveryouneedarestorativekick.Servewithtoastedrusticbread.SERVES4
2headsgarlic,halvedcrosswise
1tablespoonextra-virginoliveoil
4cupsvegetablestock,preferablyhomemade
8ouncesYukonGoldpotatoes,peeledandchopped
¼cupfreshlygratedParmigiano-Reggiano,plusmoreforserving
Coarsesaltandfreshlygroundpepper
Preheatovento375°F.Drizzlegarlicheadswitholiveoil.Wraptightlyinparchment,thenfoil,androastuntiltender,about40
minutes.Letcool,thensqueezeclovesfrompaperyskins.
Bringstock,potatoes,androastedgarlictoaboilinamediumsaucepan;reduceheatandsimmeruntilpotatoesaretender,about
12minutes.Removefromheatandstirincheese.
Letcoolslightly.Workinginbatches,pureeinablenderuntilsmooth,beingcarefulnottofilljarmorethanhalfwayeachtime.Seasonwith
saltandpepper.Reheatbeforeservingwithadditionalcheese.
Perserving:150calories,6gfat(2gsaturatedfat),9mgcholesterol,19gcarbohydrates,9g
protein,2gfiber
ChilledAvocadoSoup
1
2
ChilledAvocadoSoup
Avocado’ssmoothtexturemakesitanaturalcandidateforblendingintocreamy,full-bodiedsoups,likethisone,whichistangywithbuttermilk.Nopots,pans,orevenmixingbowlsarerequired;justtosstherawingredientsintotheblenderandpress“puree.”SERVES4
3firm,ripeavocados
2cupslow-fatbuttermilk
3cupwalnuts
3cupdillsprigs,plusmoreforgarnish(optional)
3cupdicedredonion(about½smallonion)
1tablespoonred-winevinegar
Coarsesalt
1cupwater
Halveandpit2avocados.Withaspoon,scoopoutfleshandtransfertoablender.Addbuttermilk,walnuts,dill,redonion,vinegar,1
teaspoonsalt,andthewaterandpureeuntilsmooth.Covertheblenderandrefrigerateuntilthesoupiswellchilled,atleast1houranduptoovernight.
Toserve,halveandpitremainingavocado.Quarterlengthwise,andthencutcrosswiseinto½-inchpieces.Seasonsoupwithsaltand
divideamong4bowls.Garnisheachwithdicedavocadoand,ifdesired,moredill.
Perserving:352calories,29gfat(4.39gsaturatedfat),4.9mgcholesterol,22g
carbohydrates,8gprotein,11gfiber
SmoothTomatoGazpacho
1
2
SmoothTomatoGazpacho
TheSpanishantidotetosummer’sheat,gazpachoowesitscharacteristicfreshnesstopeak-of-seasontomatoesandcucumbers,flavoredwithgarlic,onion,andasplashofsherryvinegar.Almondsaddbodyandrichflavortothisversion.SERVES4
2poundstomatoes(about4),coredandchopped
½Englishcucumber,peeledandchopped
½onion,chopped
1smallgarlicclove
2ouncesblanchedalmonds(about½cup),toasted
¼cupwater
2tablespoonssherryvinegar
2tablespoonsextra-virginoliveoil,plusmorefordrizzling
Coarsesaltandfreshlygroundpepper
Pureetomatoes,cucumber,onion,garlic,almonds,thewater,vinegar,oliveoil,and2¼teaspoonssaltinablenderuntilsmooth;
seasonwithpepper.
Refrigerateinanairtightcontaineratleast45minutesorupto2days.Drizzlewithoilandseasonwithsaltandpepperjustbefore
serving.
Perserving:259calories,21.68gfat(2.59gsaturatedfat),0mgcholesterol,14.15g
carbohydrates,5.49gprotein,4.55gfiber
RoastedRedPepperSoupwithQuinoaSalsa
1
2
3
RoastedRedPepperSoupwithQuinoaSalsa
Anunconventionalquinoa,avocado,andcilantrosalsalendscomplementaryflavorsandtextures—aswellasprotein—tothiswarmsoup.SERVES4
2tablespoonsoliveoil
1yellowonion,chopped
2garliccloves,sliced
Pinchofcrushedredpepperflakes
4redbellpeppers,roastedandquartered
3cupsvegetablestock,preferablyhomemade
Coarsesalt
1cupcookedquinoa
¼smallredonion,diced
1firm,ripeavocado,halved,pitted,peeled,anddiced
2tablespoonschoppedfreshcilantroleaves
Limewedges,forserving
Heatoliveoilinamediumsaucepanovermedium.Addyellowonion,garlic,andredpepperflakesandcook,stirringoccasionally,until
onionistender,6to8minutes.Addroastedpeppersandstock.Bringtoaboil;reduceheatandsimmer10minutes.
Letcoolslightly.Workinginbatches,pureesoupinablenderuntilsmooth,beingcarefulnottofilljarmorethanhalfwayeachtime.
Reheatafterblending,andseasonwithsalt.
Inasmallbowl,mixtogetherquinoa,redonion,avocado,andcilantro.Seasonwithsalt.Toserve,dividesoupamong4bowls,top
withquinoasalsa,andsqueezewithlime.
Perserving:165calories,10gfat(2gsaturatedfat),3mgcholesterol,17g
carbohydrates,5gprotein,5gfiber
StewedLentilswithYogurtandCucumbers
1
StewedLentilswithYogurtandCucumbers
Ittakeslessthanhalfanhourtomakethispared-downversionofIndiandaaltoppedwithyogurtanddicedcucumber.SERVES4
FORTHELENTILS
1teaspooncuminseeds
2tablespoonsoliveoil
1cupdicedonion
4garliccloves,minced
2tablespoonsmincedpeeledfreshginger
1teaspoonturmeric
2cupsdriedredlentils,pickedoverandrinsed
Coarsesalt
FORSERVING
¼cupdicedonion
1cupdicedcucumber(peeledandseeded)
1freshgreenchile,thinlysliced(ribsandseedsremovedforlessheat,ifdesired)
¼cupchoppedfreshcilantro,plusleavesforgarnish
1tablespoonwhitevinegar
Coarsesalt
4cupscookedbrownbasmatirice
1cupplainGreek-styleyogurt(2percent)
Makethelentils:Heatamediumsaucepanovermedium.Addcuminseedsandtoast,swirlingpan,untilfragrant,about1minute;transfer
toaplate.Addoliveoil;oncehot,addonion,garlic,andginger.Cook,stirringoften,untiltender,about5minutes.Addturmericandtoasted
2
34
seeds.Cook,stirring,1minute.
Add5cupswaterandthelentils.Bringtoaboil;reducetoasimmerandpartiallycover.Cookuntillentilsaretenderandmixturethickens,
about15minutes.Seasonwithsalt.
Meanwhile,combineonion,cucumber,chile,choppedcilantro,andvinegarinabowl;seasonwithsalt.
Toserve,dividericeamong4bowlsandladlelentilsoverrice;topwithyogurtandthecucumbermixture.Garnishwithcilantroleaves.
Perserving:652calories,10gfat(2gsaturatedfat),3mgcholesterol,109gcarbohydrates,
36gprotein,18.7gfiber
White-CheddarCornChowder
1
2
3
White-CheddarCornChowder
MakethissubstantialyetsummerychowderonaSeptembereveningwhentheweatherhasbeguntocoolbutfreshcornisstillabundant.SERVES6
2tablespoonsoliveoil
1yellowonion,finelychopped
1celerystalk,finelychopped
½teaspoongroundcoriander
¼teaspoongroundcumin
8teaspooncayennepepper
½cupdrywhitewine
3YukonGoldpotatoes,peeledandcutinto½-inchpieces
2cupsvegetablestock,preferablyhomemade
1cupskimmilk
3cupsfreshcornkernels(fromabout6ears)
Coarsesaltandfreshlygroundpepper
2ouncessharpwhitecheddar,grated(about¾cup)
Heatoliveoilinamediumpotovermedium.Cookonion,stirringoften,untilsoftened,about4minutes.Addceleryandcook,stirring,
untiltender,about4minutes.Addcoriander,cumin,andcayenne.Raiseheattomedium-high,andaddwine.Cookuntilmostoftheliquidhasevaporated,2to3minutes.
Addpotatoes,stock,andmilk,andbringtoaboil(skimanyfoamfromsurface).Reduceheat,andsimmeruntilpotatoesaretender,
about15minutes.
Addcornandcookuntiltender,3to4minutes.Removefromheat.Transfer2cupssouptoablender.Letcoolslightly,thenpureeuntil
smooth.Stirbackintopanandreheatifneeded.Seasonwithsaltandpepper.Toserve,divideamong6bowls,topeachwithcheese,andsprinklewithpepper.(Chowdercanbecooledcompletely,thenrefrigeratedinanairtightcontainerforupto3days;reheatoverlow.)
Perserving:233calories,8gfat(3gsaturatedfat),11mgcholesterol,29gcarbohydrates,9g
protein,4gfiber
TomatoSoupwithPoachedEggs
1
2
3
TomatoSoupwithPoachedEggs
Poachedeggs,withtheirrich,runnyyolksandhighproteincontent,haveawayofelevatingpracticallyanymeatlessdish-evenaneasytomatosoup—intoamaincourse.Inthisone-potrecipe,theeggsarecookedrightinthesoup;theneggsandsouparespoonedintoservingbowlsovergarlic-rubbedtoast.SERVES4
2tablespoonsoliveoil,plusmorefortoastanddrizzling
4garliccloves:3thinlysliced,1halvedfortoast
Pinchofcrushedredpepperflakes
1can(28ounces)wholepeeledtomatoes,coarselychopped,withjuicereserved
3cupswater
Coarsesaltandfreshlygroundblackpepper
4largeeggs
4slicesrusticbread
Shreddedfreshbasilleaves,forgarnish(optional)
Inalargestraight-sidedskilletovermedium,heattheoliveoil,slicedgarlic,andredpepperflakesuntilgarlicisjustbeginningtoturn
golden,stirringoften,about5minutes.Addtomatoesandthewaterandseasonwithsaltandpepper.Bringmixturetoaboil,thenreduceheattolowandsimmer,covered,10minutes.
Crack1eggintoateacuporsmallbowl.Carefullyloweredgeintosimmeringliquid,allowingeggtoslipintoskillet.Repeatwith
remainingeggs.Coverandcookuntilthewhitesarecookedthrough,3to4minutes.
Meanwhile,brushbreadwithoilandbroiluntilgolden;rubwithcutsidesofremaininggarlicclove.Toserve,place1pieceoftoastin
eachof4shallowbowls.Ladlesoupandpoachedeggsovertoast,drizzlewithalittlemoreoil,andgarnishwithbasil,ifdesired.
Perserving:320calories,19.32gfat(3.61gsaturatedfat),211.5mgcholesterol,27.13g
carbohydrates,11.74gprotein,2.8gfiber
LentilandSweet-PotatoStew
1
2
LentilandSweet-PotatoStew
Lentilsareagoodchoiceformakingvegetarianstews,sincetheydon’trequirepresoakingandtakemuchlesstimetocookthanotherlegumes.HeretheyarecombinedwithsweetpotatoesandothervegetablesinadishwithIndianflavors.SERVES6
2tablespoonscanolaoil
1onion,chopped
2carrots,peeledandchopped
2celerystalks,chopped
1bayleaf
1garlicclove,minced
1½teaspoonscurrypowder
2cupsdriedbrownlentils,pickedoverandrinsed
2sweetpotatoes(about1pound),peeledandcutinto½-inchdice
9ouncesfreshgreenbeans,cutinto½-inchpieces
1can(14½ounces)dicedtomatoesinjuice
½cupchoppedfreshcilantro,plusleavesforgarnish
Coarsesaltandfreshlygroundpepper
Plainlow-fatyogurt,forserving
Inalargesaucepan,heatoilovermedium-high.Addonion,carrots,celery,andbayleaf.Cook,stirringoften,untilvegetablesare
softened,5to7minutes.Addgarlicandcurrypowderandcook,stirring,untilfragrant,about1minutemore.
Add7cupswaterandthelentilsandbringtoaboil.Reducetoasimmer,cover,andcook10minutes.Addpotatoesandcontinueto
cook,covered,untillentilsandpotatoesarejusttender,about15
3minutes.
Stiringreenbeansandtomatoeswiththeirjuice.Cookuntilwarmedthrough,2to4minutes.Discardbayleaf.Addchoppedcilantro;
seasonwithsaltandpepper.Servetoppedwithyogurtandgarnishedwithcilantroleaves.
Perserving:345calories,6gfat(0.4gsaturatedfat),0mgcholesterol,57gcarbohydrates,
19gprotein,18gfiber
GreenVegetableCurry
1
2
GreenVegetableCurry
Store-boughtcurrypastes,soldincansorjars,makeiteasytoprepareThai-stylecurriesathome;greenandredarethemostcommonvarieties.Strictvegetariansshouldbesuretocheckthelabel,assome(butnotall)varietiescontainshrimppasteorfishsauce.SERVES4
2teaspoonscanolaorsaffloweroil
3tablespoonsgreencurrypaste
½poundshiitakemushrooms,stemmedandhalvediflarge
½poundgreenbeans,trimmedandhalvedcrosswise
4headsbabybokchoy(about6ounces),halvedlengthwise
1redbellpepper,ribsandseedsremoved,cutinto1-inchpieces
1can(13.5ounces)unsweetenedcoconutmilk
½cupfreshbasilleaves,torniflarge
Inawokorlargeskillet,heatoilovermedium-high.Addcurrypasteandcook,stirring,untilfragrant,30seconds.Addmushrooms,green
beans,bokchoy,andbellpepper;cook,stirringfrequently,untilbeansarecrisp-tenderandbrightgreen,about5minutes.
Addcoconutmilkandbringjusttoasimmer(donotletboil).Reduceheatandcookuntilvegetablesaretender,8to10minutes.Toserve,
divideamong4bowls,spooncurryontop,andgarnishwithbasil.
Perserving:275calories,23gfat(18gsaturatedfat),0mgcholesterol,19g
carbohydrates,5gprotein,5gfiber
MarrakeshStew
1
MarrakeshStew
AnabundanceofwarmingMoroccanspicesflavorthisearlyfallstew.Serveitovercouscousforaheartiermeal.SERVES8
1tablespoonoliveoil
1largeredonion,coarselychopped
2teaspoonscumin
1teaspooncinnamon
1teaspooncoriander
½to1teaspooncayenne
½teaspoonallspice
4largecarrots,peeledanddiced
2russetpotatoes,peeledanddiced
1smallbutternutsquash,peeled,seeded,anddiced
Coarsesaltandfreshlygroundpepper
1can(14½ounces)dicedtomatoes
3¾cupsvegetablestock,preferablyhomemade
2smalleggplants,cutinto1-inchpieces
1½cupscookedchickpeas,drainedandrinsed
Cookedcouscous,forserving(optional)
Inan8-quartDutchovenorheavypot,heatoliveoilovermedium-high.Addonionandcook,stirringoccasionally,untilsoft,about5
minutes.Addcumin,cinnamon,coriander,cayenne,andallspiceandcook,stirring,untilfragrant,about1minute.Addcarrots,potatoes,andsquashandseasonwithsaltandpepper.Cook,stirringoccasionally,untilbeginningtobrown,about5minutes.
Addtomatoesandstock(vegetablesshouldbecompletelycoveredby
23
liquid;addwatertocoverifnecessary).Seasonwithsaltandpepper.Bringtoagentlesimmerandcook,uncovered,20minutes.
Addeggplant,stirtocombine,andsimmeruntileggplantistender,about20minutes.Stirinchickpeas,seasonwithsaltandpepper,
andcookuntilchickpeasarewarmedthrough,about5minutes.Servewithcouscous,ifdesired.(Tostore,refrigeratecooledstewinanairtightcontainerupto1week,orfreezeupto3months;thawovernightinrefrigeratorandreheatoverlow.)
Perserving(withoutcouscous):212calories,3gfat(0gsaturatedfat),0mgcholesterol,44
gcarbohydrates,6gprotein,9gfiber
CurriedRedLentilSoupwithDriedCherriesandCilantro
1
2
CurriedRedLentilSoupwithDriedCherriesandCilantro
Redlentilsprovidethebaseforavibrantsoupthatdrawsfromaspectrumofflavors:spicycurry,sweetcoconutmilk,tartcherries,andfreshcilantro.SERVES4
2teaspoonscanolaoil
1piece(about2inches)freshginger,peeledandfinelychopped
6garliccloves,finelychopped(2tablespoons)
1largeshallot,finelychopped(¼cup)
2carrots,peeledandfinelydiced(about1cup)
2teaspoonscurrypowder
Coarsesalt
¾cupunsweetenedcoconutmilk
4cupswater
1cupdriedredlentils,pickedoverandrinsed
3cupcoarselychoppeddriedcherries
3tablespoonsfinelychoppedcilantrostems,plus
3tablespoonscilantroleavesforgarnish
Heatoilinamediumsaucepanovermedium.Addginger,garlic,shallot,andcarrots,andcook,stirringoften,untilsoftened,about7
minutes.Addcurrypowder,andcook,stirring,untilfragrant,about1minute.
Add1¼teaspoonssalt,½cupcoconutmilk,thewater,andlentils,andbringtoaboil.Reduceheat,cover,andsimmeruntillentilsand
carrotsaretender,8to10minutes.Pass2cupssoupthroughafinesieveintoabowl,reservingsolids.Letcoolslightly.Workinginbatches,puree
3
remainingsoupwiththestrainedliquidinablenderuntilsmooth,beingcarefulnottofilljarmorethanhalfwayeachtime.Reheatafterblending.Stirinreservedsolids.
Reservingsomecherriesforgarnish,stircherriesandcilantrostemsintosoup,andladleinto4bowls.Dividingevenly,swirlinremaining
¼cupcoconutmilk,andgarnishwithcherriesandcilantroleaves.Serveimmediately.
Perserving:348calories,12gfat(8gsaturatedfat),0mgcholesterol,46g
carbohydrates,15gprotein,12gfiber
CreamyBroccoli–WhiteBeanSoup
1
2
3
CreamyBroccoli–WhiteBeanSoup
It’sthegarnishes—shavedcheese,toastedpinenuts,andafewbright-greenbroccoliflorets—thatmakethisunderstatedvegetablesoupfeelextraspecial.SERVES4
1headbroccoli(about1pound),cutintoflorets,stemspeeledandthinlysliced
2tablespoonsoliveoil
1onion,diced
2garliccloves,thinlysliced
1½cupscookedcannellinibeans,drainedandrinsed
2½cupsvegetablestock,preferablyhomemade
Coarsesaltandfreshlygroundpepper
1tablespoonpinenuts,toasted
ShavedParmigiano-Reggiano,forgarnish
Setasteamerbasketorcolanderinapotfilledwith2inchesofboilingwater.Addbroccolifloretsandstemsinanevenlayer.Cover
andsteamuntiltenderandbrightgreen,about3minutes.Letcoolslightly.Reserve½cupfloretsforgarnish.
Heatoliveoilinamediumpotovermedium.Sautéonionandgarlicuntiltranslucent,stirringoften,about6minutes.Addbeansand
stockandbringmixturetoasimmer.Removefromheatandstirinbroccoli.Letcoolslightly.Workinginbatches,pureesoupinablenderuntilsmooth,beingcarefulnottofilljarmorethanhalfwayeachtime.Reheatafterblending.Seasonwithsaltandpepper.
Toserve,dividesoupamong4bowlsandgarnishwithreservedbroccoliflorets,toastedpinenuts,andshavedcheese.
Perserving:247calories,10gfat(2gsaturatedfat),3.12mgcholesterol,28gcarbohydrates,
9.97gprotein,8.24gfiber
HeartyWinter-VegetableSoup
12
3
HeartyWinter-VegetableSoup
Practicallyanyvegetablecangointothissoup—indeed,it’sagreatwaytouseupwhateveryouhaveonhand.SERVES10
4leeks,whiteandpale-greenpartsonly
2tablespoonsoliveoil
3celerystalks,chopped
3carrots,chopped
2garliccloves,crushed
2pinchesofcrushedredpepperflakes
Coarsesaltandfreshlygroundpepper
5¼cupsvegetablestock,preferablyhomemade
1butternutsquash,peeledanddiced
2YukonGoldpotatoes,coarselychopped
1headescarole,cutinto1-inch-thickribbons
1½cupscookedchickpeas,drainedandrinsed
2tablespoonsfreshlemonjuice
2tablespoonsthinlyslicedfreshmintleaves
2tablespoonsthinlyslicedfreshdill
Halveleekslengthwiseandthencutcrosswiseinto1-inchpieces.Washwellinseveralchangesofwater,thendrain.
HeatoliveoilinalargeDutchovenorheavypotovermedium-high.Cookleeks,celery,carrots,garlic,redpepperflakes,and1teaspoon
salt,stirringoccasionally,untilleeksaretranslucent,about5minutes.Addstockand1½cupswater,andbringtoaboil.
Addsquashandpotatoes.Returntoaboil.Reduceheat,and
simmer,partiallycovered,untilvegetablesaretender,about15minutes.Stirinescaroleandchickpeas,andreturntoaboil.Stirinlemonjuiceandherbs.Seasonwithsaltandpepperandserve.
Perserving:172calories,3.5gfat(0.5gsaturatedfat),0mgcholesterol,32.85g
carbohydrates,5.3gprotein,6.73gfiber
ChickpeaCurrywithRoastedCauliflowerandTomatoes
1
2
ChickpeaCurrywithRoastedCauliflowerandTomatoes
Toastingthecurrypowderwithotheraromaticingredientsbeforeaddingtheliquidintensifiestheflavorofthisquicktakeonchanamasala.Youcanroastthecauliflowerandtomatoesacoupledaysahead;cool,cover,andrefrigerateuntilreadytouse.SERVES4
½headcauliflower(about1pound),trimmedandcutintoflorets
2tablespoonsplus2teaspoonsextra-virginoliveoil
1½pintscherrytomatoes
Coarsesaltandfreshlygroundpepper
1largeyellowonion,cutintomediumdice
3garliccloves,minced
1tablespoonmincedpeeledfreshginger
1tablespoonplus1teaspooncurrypowder
3cupscookedchickpeas,drainedandrinsed
2½cupsbabyspinach
1tablespoonchoppedfreshcilantroleaves
Preheatovento375°F.Tosscauliflowerwith1teaspoonoliveoilandarrangeinasinglelayerononesideofarimmedbakingsheet.Toss
tomatoeswith1teaspoonoliveoilandarrangeonothersideofsheet.Seasonwithsaltandpepper.Roastuntilfloretsarebrownedinspotsandtomatoesaresoft,about25minutes.
Inamediumpot,heat2teaspoonsoilovermedium-high.Cookonion,stirringoccasionally,untilgoldenbrown,about10minutes.
Addgarlic,ginger,andcurrypowderandcook,stirring,untilfragrant,about1minute.
34
Addchickpeas,tomatoes,and2cupswater;bringtoaboil.Reduceheattomedium,cover,andsimmer8minutes.
Addcauliflowerandcookuntilwarmedthroughandchickpeasaretender,about8minutes.Stirinspinachandcilantroandseasonwith
salt.Toserve,divideamong4bowls(overrice,ifdesired).
Perserving:508calories,11.56gfat(1.48gsaturatedfat),0mgcholesterol,84.66g
carbohydrates,17.92gprotein,13.7gfiber
PeaandPotatoCurry
1
PeaandPotatoCurry
YoucanusefreshorfrozenpeastomakethisIndianstew,knownasaloomatar.Freshcurryleaves—whichareactuallynotrelatedtocurrypowder—canbefoundatIndianorSoutheastAsianmarketsandfromonlineretailers.SERVES4
1teaspooncorianderseeds
1teaspoonfennelseeds
1teaspoonmustardseeds
1tablespoonoliveoil
½cinnamonstick
1freshgreenchile
2garliccloves,minced
1yellowonion,coarselychopped
1tablespoonmincedpeeledfreshginger
7freshcurryleaves(optional)
3largetomatoes,coarselychopped
1poundYukonGoldpotatoes,cutinto1-inchpieces
2cupswater
1cupfreshshelledpeas(from1poundinpods)orfrozenpeas(donotthaw)
Coarsesalt
2tablespoonsplainGreek-styleyogurt
Heatalargeheavy-bottomedpotovermedium.Toastcoriander,fennel,andmustardseedsuntilfragrant,stirring,about1minute.
Letcoolslightly,thenprocessinaspicegrinderorcleancoffeemilluntilfinelyground.(Youcanalsocrushtheseedswiththesideofachef’sknife.)
2
3
Heatoliveoilinsamepot.Addgroundseeds,cinnamon,chile,garlic,onion,ginger,andcurryleaves(ifusing).Cook,stirringoccasionally,
untilonionissoft,6to8minutes.Addtomatoesandbringtoaboil,thensimmer,stirringoccasionally,untilslightlythickened,about15minutes.
Addpotatoesandthewater.Simmer,partiallycovered,untilpotatoesaretender,about35minutes.Addfreshpeasandcookuntiltender,
about12minutes.(Ifusingfrozenpeas,cookjustuntilheatedthrough,about5minutes.)Discardcinnamonstick.Seasonwithsalt.Stirinyogurt,andserve.
Perserving:194calories,5gfat(1gsaturatedfat),1mgcholesterol,33gcarbohydrates,6g
protein,7gfiber
RoastedEggplantandChickpeaSoup
1
2
3
RoastedEggplantandChickpeaSoup
Tokeepthingssimple(andminimizecleanup),theeggplantandchickpeasinthisrecipeareroastedtogetherinthesamepan.Thefinisheddishmarriesthesoftenedeggplantandcrunchychickpeasforathickandchunkysoupwithlotsoftexturalcontrast.SERVES4
2eggplants(about1½poundstotal),peeledandcutinto1-inchpieces
1smallyellowonion,dicedmedium
2garliccloves,unpeeled
2tablespoonsoliveoil
Coarsesaltandfreshlygroundpepper
1½cupscookedchickpeas,drainedandrinsed,patteddry
4cupsvegetablestock,preferablyhomemade,orwater
Freshoreganoleaves,forserving(optional)
Plainlow-fatyogurt,forserving(optional)
Preheatovento400°F.Inalargebowl,tosstogethereggplant,onion,garlic,and1tablespoonplus1teaspoonoliveoil;seasonwithsalt
andpepper.Arrangeinasinglelayeronarimmedbakingsheet,leavingemptyspaceatoneend.Insamebowl,tosschickpeaswithremaining2teaspoonsoil.Transfertoemptyspaceonsheet.
Roastuntileggplantisgoldenandcookedthroughandchickpeasareslightlycrunchy,about35minutes.Whencoolenoughtohandle,
peelgarlic.
Inamediumpot,combinegarlic,eggplant,onion,andstockorwater.Bringmixturetoasimmerovermedium-highheat.Withapotato
masherorthebackofawoodenspoon,mashsomeeggplantuntilsoupisthickandchunky.Stirinchickpeasandseasonwithsaltandpepper.Toserve,divideamong4bowlsandtopwithoreganoandyogurtasdesired.
Perserving:309calories,10.2gfat(1.3gsaturatedfat),0mgcholesterol,43.1g
carbohydrates,14.8gprotein,14.5gfiber
CavoloNeroandCannelliniBeanSoup
1
2
3
CavoloNeroandCannelliniBeanSoup
Wintercallsforrobustflavorsaswellasforfoodsthataresubstantialandnourishing.ThisheartyItaliansoup,whichpairsbittergreenswithbutterywhitebeans,satisfiesonbothcounts.SERVES6
1½poundsLacinato(Tuscan)kale,toughstemsremoved,coarselychopped
Coarsesaltandfreshlygroundpepper
2tablespoonsoliveoil
3cupfinelychoppedredonion
3garliccloves,thinlysliced
1driedredchile,suchaschiledeárbol,crumbled
½teaspoonfennelseeds
5cupsvegetablestock,preferablyhomemade
8ouncesdriedcannellinibeans,soaked
1tomato,seededandfinelychopped
¼loafTuscanbread(about6ounces),cutinto½-inch-thickslicesandtoasted
Prepareanice-waterbath.Blanchkaleinalargesaucepanofboilingsaltedwateruntiljusttender,3to5minutes.Drain,reserving¼cup
cookingliquid.Transferkaletoicebathtostopthecooking;drain.
Heatoliveoilinalargesaucepanovermedium.Addonion;cook,stirringoccasionally,untiltender,about5minutes.Addgarlic,chile,
andfennelseeds;cook,stirringoccasionally,2minutes.
Stirinstock,beans,andtomato.Bringtoaboil.Reducetoasimmer,andcook,stirringoccasionally,untilbeansaretender,about45
minutes.
Addkaleandreservedcookingliquid.Seasonwithsaltandpepper.Cook,
4 stirring,untilkaleiswarmedthroughandverytender,about5minutes.Toserve,dividebreadandsoupamong4bowls.
Perserving:290calories,7gfat(1gsaturatedfat),1mgcholesterol,47gcarbohydrates,13g
protein,4gfiber
Roasted-VegetableRatatouille
1
2
3
Roasted-VegetableRatatouille
ThisProvençaldishisaneasyandeconomicalcelebrationofseasonalvegetablesstewedwithgarlicandoliveoil.Tryitoverbarleyorpolenta,toppedwithapoachedegg,orsimplyspoonedovergrilledortoastedcrustybread.SERVES6
1largeeggplant,cutinto1-inchpieces
4mediumzucchini,cutinto1-inchpieces
½cupplus2tablespoonsextra-virginoliveoil
2tablespoonscoarselychoppedfreshthyme
Coarsesaltandfreshlygroundpepper
4garliccloves,minced
2onions,halvedandcutintohalf-moons
6poundstomatoes,peeledandcutintoquarters,seedsdiscarded
2bellpeppers(1redand1yellow),roastedandslicedlengthwiseinto½-inch-thickstrips
½cupcoarselychoppedfreshbasil
½cupcoarselychoppedfreshflat-leafparsley
Preheatovento400°F.Tosseggplant,zucchini,½cupoil,and1tablespoonthymeonalargerimmedbakingsheet.Seasonwithsalt
andpepperandspreadinanevenlayer.Roast,tossingoccasionally,untilgolden,about1hour.
Heatremaining2tablespoonsoilinalarge,deepskilletovermedium-high.Addgarlicandonions;cook,stirringfrequently,until
soft,about4minutes.Addtomatoesandpeppers;cookuntiltomatoesaresoft,about7minutes.
Addeggplantandzucchini,¼cupbasil,andremainingtablespoon
thyme.Seasonwithsaltandpepper.Reduceheattomedium-low;simmer,stirringoccasionally,untilvegetablesareverysoft,about30minutes.Stirinparsleyandremaining¼cupbasil.Cookjustuntilheatedthrough,about1minutemore.Servehotoratroomtemperature.
Perserving:370calories,24.91gfat(3.53gsaturatedfat),0mgcholesterol,35.52g
carbohydrates,7.85gprotein,12.44gfiber
RoastedBeet-GarlicSoup
1
2
3
RoastedBeet-GarlicSoup
Roastingthebeetsandgarlicbeforeaddingthemtothepotenhancestheirnaturalsweetness,soverylittleelseisneededtogivethisbeautifullyhuedsoupitsdeepflavor.Onceroasted,thebeetskinsareeasytoruboff.SERVES4
3mediumbeets(about12ounces)
2tablespoonsextra-virginoliveoil,plusmorefordrizzling
6garliccloves(unpeeled)
1leek,whiteandpale-greenpartsonly,thinlysliced,washedwell,anddrained
1teaspoonfreshthymeleaves
1bayleaf
3cupswater
Coarsesaltandfreshlygroundpepper
2tablespoonsfreshlemonjuice
Preheatovento400°F.Drizzlebeetswitholiveoilandwrapinparchment,thenfoil;roastuntiltenderwhenpiercedwithasharp
knife,about1hour.Meanwhile,drizzlegarliccloveswithoilandroastinaseparateparchment-foilpacketuntiltender,about30minutes.Letcoolslightly,thenpeelbeetswithpapertowelsandquarter.Squeezegarlicclovesfrompaperyskins.
Heat2tablespoonsoliveoilinamediumpotovermedium.Addleekandcook,stirring,untiltender,6to8minutes.Addbeets,garlic,
thyme,bayleaf,andthewater.Seasonwithsaltandpepper.
Bringtoaboil;reduceheatandsimmer5minutes.Discardbayleaf.Letcoolslightly.Workinginbatches,pureesoupinablenderuntil
smooth,beingcarefulnottofilljarmorethanhalfwayeachtime.Reheatafterblending.Stirinlemonjuiceandseasonwithsaltandpepperbefore
serving.
Perserving:130calories,9gfat(1gsaturatedfat),0mgcholesterol,11.36g
carbohydrates,2gprotein,3gfiber
SpicedButternutSquashSoup
1
2
SpicedButternutSquashSoup
Oneoftheeasiestsoupstoprepareandanearlyuniversalfavorite(especiallyforThanksgiving),butternutsquashsouptakeswelltoexperimentation.Thisversionincorporatesablendofclassicseasoningsthatincludesfreshgingerinadditiontocinnamon,cardamom,andcloves,butyoucanvarythespicesorreplacethemwithfreshherbssuchassageorrosemary.SERVES6
2tablespoonsoliveoil
1onion,chopped
2garliccloves,chopped
2tablespoonsgratedpeeledfreshginger
½teaspoongroundturmeric
8teaspoongroundcinnamon
8teaspoongroundcardamom
Dashofgroundcloves
2carrots,peeledandchopped
1tartapple,peeled,quartered,andchopped
4cupspeeled,seeded,andchoppedbutternutsquash(from1largesquash)
3cupswater
Coarsesaltandfreshlygroundpepper
Heatoliveoilinamediumsaucepanovermedium.Addonionandgarlicandcook,stirringoften,untiltender,6to8minutes.Add
ginger,turmeric,cinnamon,cardamom,andclovesandcookuntilfragrant,about1minute.
Addcarrots,apple,butternutsquash,andthewater.Bringtoaboil;coverpartiallyandreducetoasimmer.Seasonwithsaltandpepper.
3Cookuntilvegetablesaretender,about20minutes.
Letcoolslightly.Workinginbatches,pureesoupinablenderuntilsmooth,beingcarefulnottofilljarmorethanhalfwayeachtime.
Reheatafterblending,thenseasonwithsaltandpeppersprinkled.Servewithmorepepper.
Perserving:147calories,5gfat(1gsaturatedfat),0mgcholesterol,26.38g
carbohydrates,2gprotein,5gfiber
VegetarianBeanChili
VERSATILEVEGETARIAN:
CHILI
Abowlofchiliisatried-and-truevegetarianmaincourse,andwithgoodreason:it’sheartybutnotheavy,packedwithprotein,andhighlyadaptable.There’saninfinitenumberofwaystovarythebasicrecipebelow,includingabevyoftoppingsforabuild-it-yourselfbuffet.VEGETARIANBEANCHILISERVES6
2tablespoonsoliveoil
1largeonion,chopped
1poblanochile,ribsandseedsremoved,chopped
4garliccloves,minced
Coarsesalt
1can(4ounces)dicedgreenchiles
1tablespoonplus
1½teaspoonschilipowder
2teaspoonsgroundcumin
3cupscookedkidneybeans,drainedandrinsed
3cupscookedpintobeans,drainedandrinsed
1can(28ounces)dicedtomatoes,withjuice
Assortedtoppings,forserving
1.InalargeDutchovenorotherheavypot,heatoliveoilovermedium-high.Addonion,poblano,andgarlic;seasonwithsalt.Cook,stirringoccasionally,untilonionistranslucent,about4minutes.
2.Stiringreenchiles,chilipowder,andcumin;cook,stirringfrequently,untilspicesaredarkenedandfragrant,about3minutes.
3.Addbeans,tomatoesandtheirjuice,and2cupswater;bringtoaboiloverhighheat.Reducetoasimmerandcookuntilvegetablesaretenderandchiliisthickened,20to30minutes.
4.Removefromtheheat.Seasonwithsalt.Servewithsuggestedtoppings(seehere),asdesired.
Perserving(withouttoppings):342calories,7gfat(1gsaturatedfat),0mgcholesterol,57g
carbohydrates,17gprotein,18gfiber
VERSATILEVEGETARIAN:CHILIVARIATIONS
TOPITOFF
Chiliactuallybenefitsfromalittleimprovisation,andassortedtoppingsareagoodwaytochangeuptheflavorandtexture.Inmanycasesthetoppingscantempertheheataswell.Chooseamongthoseshownopposite.Seehereforhowtotoastpepitas.Toastwholeflourorcorntortillasovertheflameofagasburner,turningwithtongs,untillightlycharred,about30secondsperside;letcoolslightlyandcutintostrips.TryquesoblancoorMontereyJackcheese.
VARYTHEBEANS
Swapinanequalamountofotherbeans:inadditiontothepintoandkidneybeansusedinthemasterrecipe,black,navy,andpinkbeansareallcommoninchili;black-eyedpeas,chickpeas,orlentilswouldalsowork.Usejustonetypeofbeanoracombinationoftwoorthree.Justmakesuretokeepthetotalvolumethesame.
ADDSEASONALVEGETABLES
Practicallyanyvegetablecanbeaddedtochili;usuallyitwillbecookedalongwiththeonionandchileuntiltender,beforetheotheringredientsareadded.Forasummerversion,addupto1cupdicedred,yellow,orgreenbellpeppers(oramix);slicedzucchinioryellowsquash;orfreshcornkernels,aloneorincombination.Foranautumnchili,addupto1cuppeeled,dicedbutternutsquashorsweetpotato;choppedSwisschard,kale,orothersturdygreens;ordicedmushrooms.
MAKEITGREEN
Puree3poundstomatillos,huskedandwashed,untilsmoothinafoodprocessororblender.Usethispureeinplaceofthecannedtomatoesinthemasterrecipe.
INCREASETHEHEAT
Add1to2tablespoonsmincedfreshgreenchile,suchasjalapeñoorserrano.(Asageneralrule,thesmallerthechile,thehotteritis.)Ortryadding1to2tablespoonsmincedcannedchipotlechileinadobosaucetoimpartasmokyflavor.
MAXIMIZETHEFLAVORS
Broilthevegetablesfordeeperflavor:Beforegettingstarted,halvetheonionandpoblanochile,andplacecutsidedownonabakingsheet;addwhole(peeled)garlicclovesandbroiluntiljuststartingtochar,thenchopandsautéasdirected.Youcouldalsobroilapoundoffreshplumtomatoes,halvedlengthwise,untilsoftenedandstartingtochar,thendiceorpureeinablender;usethispureeinplaceofthecannedtomatoes.
casserolesandotherbakeddishes
LighterMacaroniandCheese
Zucchini-Ribbon“Lasagna”
Apple,Leek,andSquashGratin
Corn-StuffedPoblanoChiles
RicottaandSpinach–StuffedShells
Vegetable-BarleyPotpies
SweetPotatoandCauliflowerGratin
FarroPastaandMushroomGratin
ItalianBakedEggplantwithSeitan
CheeseEnchiladaCasserole
ButternutSquashBakedRisotto
MiniBroccoliandPastaCasseroles
Black-BeanTortillaCasserole
PortobelloGratins
HerbedRicottaSoufflé
VersatileVegetarian:LasagnawithVariation
LighterMacaroniandCheese
1
LighterMacaroniandCheese
Agoodrecipeformacandcheeseshouldbeineveryhomecook’sregularrotation,especiallythosewhofrequentlyfindthemselvescookingforbothvegetariansandmeat-eaters.Makethismorehealthfulversioninalargebakingdishasshownintheabovepicture,orinsingle-serveramekins.SERVES8
6small(3-inch)vine-ripenedtomatoes,eachcutintofour¼-inch-thickslices(24slicestotal)
3tablespoonsoliveoil
1½teaspoonsfreshthymeleaves,plussprigsforgarnish
Coarsesaltandfreshlygroundpepper
5sliceswholewheatsandwichbread
2tablespoonsunsaltedbutter
16ounceselbowmacaroni
2cupsvegetablestock,preferablyhomemade
5tablespoonsall-purposeflour
Pinchoffreshlygratednutmeg
Pinchofcayennepepper
2cupslow-fatmilk
8ouncesextra-sharpcheddar,grated(about2¼cups)
1ounceParmigiano-Reggiano,finelygrated(about¼cup)
Preheatovento400°F.Arrangetomatoesinasinglelayeron2rimmedbakingsheets.Drizzleeachbatchwith1tablespoonoliveoil;
sprinkleeachbatchwith½teaspoonthyme,andseasonwithsaltandpepper.Bakeuntiltomatoeshavesoftened,about20minutes.(Leaveovenon.)
Processbreadinafoodprocessoruntilcoarsecrumbsform.Melt1
2
3
4
5
tablespoonbutterwithremainingtablespoonoliveoilinamediumskilletovermediumheat.Addbreadcrumbs,andtosstocoat.
Seasonwithsaltandpepper.
Cookpastainapotofboilingsaltedwater2to3minuteslessthanpackagedirections.Draininacolanderandrunundercoldwaterto
stopthecooking;drainagain.Transfertoalargebowl.
Whisk½cupstockintotheflourinamediumbowl.Meltremainingtablespoonbutterinamediumsaucepanovermediumheat.Stirin
nutmeg,cayenne,remaining½teaspoonthyme,and1teaspoonsalt.Addmilkandremaining1½cupsstock.Whiskinflourmixture.Bringtoaboil,whiskingfrequently.Reducetoasimmer.Cook8minutes,whiskingfrequently.Addbothcheeses;cook,stirring,untilmelted.Pourovermacaroni,stirringtocombine.
Arrangehalfthetomatoslicesinthebottomofa2-quartshallowbakingdish,addmacaronimixture,thentopwithremainingtomato
slices.(Alternatively,put2tomatoslicesinthebottomofeachofeight4½-by-1¼-inchramekins.Dividemacaronimixtureevenlyamongramekinsandtopeachwithatomatoslice.)Sprinklewithbreadcrumbsandthymesprigs.Bakeuntilbubblingandgoldenbrown,about30minutes.Letcoolslightlybeforeserving.
Perserving:530calories,21.23gfat(10.87gsaturatedfat),43.47mgcholesterol,63.29g
carbohydrates,19.9gprotein,3.88gfiber
Zucchini-Ribbon“Lasagna”
1
2
Zucchini-Ribbon“Lasagna”
Stripsofzucchinistandinfornoodlestomakethisgluten-freelasagna.Crumbledtofuaddsproteintothetomatosauce;ricottaisdollopedontop(andineachlayer)beforebaking.SERVES9
FORTHESAUCE
1can(28ounces)wholepeeledplumtomatoes,withjuice
2tablespoonsoliveoil
1smallonion,finelychopped
¼teaspooncrushedredpepperflakes
12ouncesfirmtofu,drainedandpressed
2tablespoonschoppedfreshoreganoleaves
Coarsesalt
FORTHELASAGNA
2zucchini(about1poundtotal),endstrimmed
1cup(8ounces)part-skimricottacheese
¼teaspoonoliveoil
Freshlygroundpepper
Makethesauce:Pulsetomatoeswiththeirjuiceinafoodprocessoruntilfinelychopped.Heatoliveoilinalargestraight-sidedskillet
overmedium.Cookonionandredpepperflakes,stirringoccasionally,untilonionissoftened,about8minutes.Addtomatoes;bringtoaboil.Reduceheatandsimmeruntilthickened,about20minutes.Coarselycrumbletofuandstirintosaucewithchoppedoregano;seasonwithsalt.Letcool.
Makethelasagna:Preheatovento375°F.Slicezucchinilengthwiseintothinstrips(about1/8inchthick)usingamandolineorasharp
knife.Place5or6zucchinislices,overlappingslightly,inthebottomofan8-inchsquarebakingdish.Topwith1cupsauce.Dotevenlywith¼cupcheese.Repeattwicewithzucchini,remainingsauce,and½cupcheese.Topwithremainingzucchini;brushwiththeoliveoil.Dotwithremaining¼cupcheese,andseasonwithpepper.Bake,uncovered,untillasagnabubblesandtopbrowns,50to60minutes.Letstand10minutesbeforeserving.
Perserving:128calories,7.75gfat(2.03gsaturatedfat),8.54mgcholesterol,8.46g
carbohydrates,8.26gprotein,1.73gfiber
Apple,Leek,andSquashGratin
1
2
3
Apple,Leek,andSquashGratin
Applesmayseemanunlikelyadditiontoasavorygratin,buthereslicesofthefruitarrangedontopprovideanotherlayer(literally)offlavor.Butternutsquashiswhatgivesthismaincourseitsstayingpower;othertypesofsquash,suchasdelicataorkabocha,arefinesubstitutes.SERVES4
3tablespoonsoliveoil
2leeks,whitepartonly,thinlyslicedcrosswise,washedwellanddrained
2tablespoonswater
Coarsesaltandfreshlygroundpepper
½cupdrysherry
1tablespoonchoppedfreshsageleaves,pluswholeleavesforgarnish
1poundbutternutsquash,peeled,seeded,andcutinto1/8-inch-thickslices
1poundapples,suchasGala,Cortland,Baldwin,orMacoun,peeled,halved,cored,andcutinto1/8-inch-thickslices
2ouncesfinelygratedParmigiano-Reggiano(½cup)
Preheatovento350°F.Ina10-inchskillet,heat2tablespoonsoliveoilovermedium.Addleeksandthewater;seasonwithsaltand
pepper.Cook,stirringoccasionally,untilleeksbegintobrown,about10minutes.Addsherryandsageandcook,stirring,untilliquidisreducedtoaglaze,about3minutes.
Ina2-quartshallowbakingdish,arrangesquashinoverlappinglayers;seasonwithsaltandpepper.Spreadleeksevenlyoverthe
squash.Arrangeapplesinanoverlappinglayerovertheleeks.Brushappleswithremainingtablespoonoil.Covertightlywithparchment,thenfoil.Bake45minutes.
Uncoverandsprinklecheeseoverthetop.Raiseoventemperatureto450°F.Continuebakinguntilthecheesehasmeltedandisgolden
brown,about10minutesmore.Letcool10minutesbeforeserving,garnishedwithsageleaves.
Perserving:264calories,13gfat(3.92gsaturatedfat),12.47mgcholesterol,30g
carbohydrates,6gprotein,5gfiber
Corn-StuffedPoblanoChiles
12
3
Corn-StuffedPoblanoChiles
Poblanochilesaretraditionallyroasted,stuffed,battered,andfriedtomakechilesrellenos(literally“stuffedchiles”).Here,thestuffedchilesarebakedalongwithapureedtomatillosauce.SERVES6
6freshpoblanochiles,roasted
2garliccloves,lightlycrushed
5smalltomatillos(about7ounces),husksremoved
¼cupcoarselychoppedfreshcilantroleaves,plussprigsforgarnish
2tablespoonsfreshlimejuice(from1to2limes)
Coarsesaltandfreshlygroundpepper
1tablespoonoliveoil
2½cupsfreshcornkernels(fromabout5earsofcorn)
1cupcookedredkidneybeans,drainedandrinsed
2ouncesfreshgoatcheese,crumbled
Withaparingknife,cutaslitdownthesideofeachpoblanofromstemtotip.Removeseeds,leavingstemintact.
Bringgarlic,tomatillos,andenoughwatertocovertoaboilinasaucepan.Reduceheat;simmeruntiltomatillosaretender,about5
minutes.Drain,andpureemixtureinablender.Addcilantroandlimejuice;seasonwithsalt.Pureeuntilsmooth.Spreadhalfthesauceina9-by-13-inchbakingdish.
Preheatovento375°F.Heatoliveoilinaskilletovermedium.Cookcorn,stirring,untiltender,about3minutes.Letcoolslightly.Toss
cornwithbeans,remainingsauce,andhalfthegoatcheese;seasonwithpepper.
Dividemixtureamongchiles;arrangeinprepareddish.Dotwithremaining
4cheese;seasonwithsalt.Coverwithparchment,thenfoil.Bakeuntilheatedthrough,about25minutes.Uncoverandletstand5minutes.
Drizzlewithsaucefromdish,garnishwithcilantro,andserve.
Perserving:174calories,5.81gfat(1.97gsaturatedfat),4.35mgcholesterol,26.72g
carbohydrates,7.48gprotein,6.28gfiber
RicottaandSpinach–StuffedShells
1
2
RicottaandSpinach–StuffedShells
Here’sacrowd-pleasingdishthat’sbigonconvenience.Stuffedpastashellscanbepreparedonedayandbakedthenext,oruptothreemonthslaterwhenfrozen(thawovernightintherefrigeratorbeforebaking).You’llneedtocookmoreshellsthanyouneed,sincesomewillbreakastheyboil.Theshellsarefilledwithamixtureofpart-skimricotta,spinach,andbulgurwheat.Tailorthestuffinghoweveryouwish—addingsautéedmushrooms,forexample,orusingkaleorSwisschardinplaceofspinach.SERVES6
1can(28ounces)wholepeeledtomatoes,withjuice
2tablespoonsoliveoil
1onion,finelychopped
2garliccloves,minced
Coarsesaltandfreshlygroundpepper
½cupbulgurwheat
¾cupboilingwater
½box(12ounces)jumbopastashells
1bunchspinach(1pound),toughstemsremoved
1container(15ounces)part-skimricottacheese
1largeegg,beaten
1ouncefinelygratedParmigiano-Reggiano(¼cup)
Pulsetomatoesandtheirjuiceinafoodprocessoruntilsmooth.Heatoliveoilinamediumpanovermedium.Sautéonionandgarlicuntil
tender,stirringoccasionally,about7minutes.Addtomatoesandcook,stirring,untilslightlythickened,about20minutes.Seasonwithsaltandpepper.Letsaucecool.
Preheatovento350°F.Placebulgurinaheatproofbowl.Pourtheboilingwateroverbulgur,cover,andletstanduntilsoftandwateris
34
5
absorbed,about30minutes.
Meanwhile,cookpastainalargepotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Drainandletcool.
Washspinach,thendrain,leavingwaterclingingtoleaves.Heatalargeskilletovermedium.Addspinach;coverandcookuntilwilted,
about2minutes.Transfertoacolanderandletcoolslightly,thensqueezeoutexcessmoisture.Coarselychopspinachandaddtobulgur.Stirinricotta,seasonwithsaltandpepper,thenstirinegguntilcombined.
Coatbottomofa9-by-13-inchbakingdishevenlywith1cuptomatosauce.Spoonbulgurfillingintoshellsandarrangeindish.Add
remainingsauce,coverwithparchment,thenfoil,andbakeuntilbubbling,about40minutes.Letcoolslightlybeforeserving,sprinkledwithParmigiano-Reggiano.
Perserving:392calories,11gfat(6gsaturatedfat),59mgcholesterol,51gcarbohydrates,21g
protein,7gfiber
Vegetable-BarleyPotpies
1
2
3
Vegetable-BarleyPotpies
Filledwithaheartymixofmushrooms,barley,andwhitebeans,thesepotpiesarejustassatisfyingasmoretraditionalchickenversions.Phyllodoughoffersaquicker—anddelectablyflaky—alternativetoapâtébriséetop.MAKES4
2tablespoonsextra-virginoliveoil,plusmoreforbrushing
1onion,finelydiced
2carrots,thinlysliced
4ouncesshiitakemushrooms,stemmedandthinlysliced
¼cupdrywhitewine
1½cupscookedpearlbarley
2cupscookedwhitebeans,drainedandrinsed
2tablespoonsall-purposeflour
4cupsvegetablestock,preferablyhomemade
2tablespoonschoppedfreshflat-leafparsley,plusmoreforgarnish
6sheetsfrozenphyllodough,preferablywholewheat,thawed
Seasalt,forsprinkling
Heatoliveoilinalargeskilletovermedium.Sautéonion,carrots,andmushroomsuntiltender,stirringfrequently,6to8minutes.Add
wine;cook,stirringupbrownedbits,untilalmostallthewinehasevaporated.
Combinebarleyandbeansinalargepot.Whiskflourintostockandaddtopot.Bringtoaboilandcook,stirring,untilslightlythickened.
Removefromheat.Stirinparsleyandletcoolslightly.
Preheatovento425°F.Usinga12-ounceramekinasaguide,cutout4roundsfromphyllo;keepcoveredwithadamppapertowel.
4
Spoonbarleymixtureinto4ramekins.Brusheachcutsheetwithoilandplaceontopoffilledramekin.Cutventsintotops.Sprinklewithseasaltandreservedparsley.
Transfertoarimmedbakingsheetandbakeuntiltopsaregoldenandfillingisbubbling,about30minutes.Letcoolslightlybeforeserving.
Perserving:492calories,11.9gfat(1.93gsaturatedfat),0mgcholesterol,78.25g
carbohydrates,17.22gprotein,13.62gfiber
SweetPotatoandCauliflowerGratin
1
2
3
SweetPotatoandCauliflowerGratin
Anoptionalgarnishoffriedsageleavestakesthisrusticgratinfromsimpletospectacular.SERVES6
2tablespoonsoliveoil
3tablespoonsall-purposeflour
1cupwholemilk
1cupwater
¼cupplus1tablespoonfinelygratedParmigiano-Reggiano(about1ounce)
1tablespoonchoppedfreshsageleaves,pluswholeleavesforgarnish(optional)
Coarsesaltandfreshlygroundpepper
2poundssweetpotatoes,peeledandsliced¼inchthick
1headcauliflower,trimmed,quartered,andsliced¼inchthick
Canolaoil,forcrispingsage(optional)
Preheatovento350°F.Heatoliveoilinapotovermedium.Addflourandcook,stirring,1minute.Slowlywhiskinmilkandthewater.
Cook,whisking,untilthickened,about12minutes.Removefromheat;stirin¼cupcheeseandthechoppedsage.Seasonwithsaltandpepper.
Pourone-thirdofsauceinbottomofa3-quartshallowbakingdish.Arrangeathirdofthesweetpotatoandcauliflowerinanoverlapping
layer,alternatingvegetables.Seasonwithsaltandpepper.Repeattwicewithremainingsauceandvegetables.Coverwithparchment,thenfoil;bakeuntiltender,about1hour.
Raiseoventemperatureto425°F.Uncoverandsprinklewithremainingcheese.Bakeuntilgoldenbrown,about20minutes.Let
stand10minutes.
4Meanwhile,ifdesired,heat1inchcanolaoilinasmallpotovermedium-
highuntilshimmering.Cookafewsageleavesatatimeuntilcrisp,about10seconds.Transfertoapapertoweltodrain.Seasonwith
salt.Sprinkleleavesontogratinandserve.
Perserving:208calories,9gfat(2gsaturatedfat),6mgcholesterol,28gcarbohydrates,5g
protein,5gfiber
FarroPastaandMushroomGratin
1
2
3
FarroPastaandMushroomGratin
Farropastaoffersmorefiberthansemolinapastaandanuttyflavorthatpairswellwiththegoatcheeseinthisdish.SERVES6
1package(17.6ounces)farropastasuchasstrozzapreti,gemelli,orpenne
Coarsesaltandfreshlygroundpepper
3slicesmulti-grainsandwichbread
3½cupsskimmilk
¼cupall-purposeflour
1½teaspoonsfinelychoppedfreshsageleaves
1log(5½ounces)freshgoatcheese
Canolaorsaffloweroil,fordish
8ouncesportobellomushrooms,verythinlysliced(about4½cups)
Cookpastainapotofboilingsaltedwater2to3minuteslessthanpackageinstructions;drain.Pulsebreadinafoodprocessoruntil
coarsecrumbsform.
Preheatovento375°F.Whisktogethermilk,flour,sage,1½teaspoonssalt,and¼teaspoonpepperinasaucepan.Bringtoa
boil,whiskingoften.Addhalfthecheese;cook,whisking,untilthickened,2minutes.Removefromheat.
Lightlycoata2-quartbakingdishwithoil.Tossmushrooms,pasta,andcheesemixtureinabowl;transfertobakingdish.Crumble
remainingcheeseontopandsprinklewithbreadcrumbs.Coverdishwithparchment,thenfoil.Bakeuntilmushroomsaretender,25to30minutes.Uncoverandcontinuebakinguntilcrumbsarebrowned,about7minutesmore.Letcool5minutesbeforeserving.
Perserving:473calories,6gfat(4gsaturatedfat),15mgcholesterol,73gcarbohydrates,24g
protein,10gfiber
ItalianBakedEggplantwithSeitan
1
ItalianBakedEggplantwithSeitan
Seitan(pronouncedSAY-tan),aheartymeatsubstitutemadefromwheatgluten,iswidelyusedinAsianstir-friesandsoupsasaprotein-richaddition.Liketofu,ithasamildtastethatreadilyabsorbsotherflavors.Here,slicesofseitanarecoatedwithbreadcrumbsandnutritionalyeast—aninactiveformofyeastwithaflavorsimilartocheese—andsautéeduntilgolden,thenlayeredwitheggplant,spinach,andtomatosauceinavegancasserole.Lookfornutritionalyeastathealth-foodstores,whereitisoftensoldinbulk.SERVES6
1eggplant,slicedcrosswise¼inchthick
Coarsesaltandfreshlygroundpepper
½cupoliveoil,plusmoreifneeded
½smallonion,finelychopped
3garliccloves,minced
1can(28ounces)wholetomatoeswithjuice,pulsedfineinafoodprocessor
1tablespoonchoppedfreshoreganoleaves
1½cupswhole-wheatbreadcrumbs
2teaspoonsnutritionalyeast
8ouncesstore-boughtorhomemadeseitan,drainedandthinlysliced
½cupsoyorothernon-dairymilk
2tablespoonswholegroundflaxseedmeal2cupsfreshbabyspinach(2ounces)
Sprinkleeggplantslicesgenerouslywithsaltandletdraininacolander,about30minutes.Rinsewellwithwater,drain,andpat
dry.
Meanwhile,heat2tablespoonsoliveoilinamediumsaucepanover
2
3
4
5
medium.Cookonionandgarlic,stirring,untiltranslucent,about6minutes.Addtomatoes.Bringmixturetoaboil;reduceheatand
simmer,stirringoccasionally,untilsauceisslightlyreduced,about20minutes.Removefromheatandstirinoregano.
Preheatovento350°F.Inashallowdish,mixbreadcrumbsandnutritionalyeast;seasonwithsaltandpepper.Coatbothsidesof
seitanslicesinthemixture,shakingoffexcessbreadcrumbs.Heat2tablespoonsoilinalargeskilletovermedium.Cookseitaninasinglelayeruntilgoldenbrown,about6minutesperside.Transfertoaplateandwipepanclean.
Meanwhile,stirtogethersoymilkandflaxseedmealinashallowdish.Dipeggplantinmealmixture,drain,andcoateachpiecewith
bread-crumbmixture,pressingtocoatbothsidesandshakingoffexcesscrumbs.Heat2tablespoonsoilovermediuminsamepan.Cookhalftheeggplantinasinglelayeruntilgoldenbrown,addingmoreoilasnecessary,about6minutesperside.Transfertoaplate.Wipepancleanandrepeatwithremainingeggplant,addingmoreoil.
Spread1cuptomatosauceevenlyina9-by-13-inchbakingdish.Arrangehalftheeggplantontop,slightlyoverlappingslices,then
layerwithseitan,spinach,andremainingsauce,andtopwithremainingeggplant.Coverwithparchment,thenfoil,andbakeuntilbubbling,abut50minutes.Uncoverandbakeuntilgoldenbrownontop,about10minutesmore.Letrest10minutesbeforeserving.
Perserving:409calories,21.9gfat(3.23gsaturatedfat),0mgcholesterol,37.77g
carbohydrates,18.32gprotein,8.16gfiber
CheeseEnchiladaCasserole
1
2
3
CheeseEnchiladaCasserole
ThesauceforthisTex-Mexfavoritecomestogetherquicklyinablenderandrequiresbriefheatingjusttothicken;makeituptoafewdaysaheadandrefrigerateuntilyouarereadytoassemblethecasserole.Anddon’tforgettoincludealltheusualtoppings,whichareanessentialpartofthedish’sappeal.SERVES4
1½cupsTomato-JalapeñoEnchiladaSauce
8corntortillas(6-inchsize)
2cupsshreddedorcrumbledcheese,suchasMontereyJackorquesofresco,oracombination
Assortedgarnishessuchasdicedonion,slicedavocado,choppedfreshcilantroleaves,gratedcheese,andsourcream,forserving
Preheatovento350°F.Pour1cupsauceintoawide,shallowbowl.Workingwithoneatatime,diptortillasinsauce,shakeoffexcess,
thenplaceonacleanworksurfaceandsprinkle¼cupcheesedowncenter.
Rolltortillaaroundcheeseandarrange,seamsidedown,inan8-inchsquarebakingdish.Oncealltortillashavebeenfilledandrolled,top
withremaining½cupsauce.
Covertightlywithparchment,thenfoil,andbakeuntilheatedthrough,about10minutes.Servewithassortedgarnishes,as
desired.
Perserving(withoutgarnishes):379calories,20.94gfat(11.15gsaturatedfat),50.29mg
cholesterol,31.98gcarbohydrates,18.13gprotein,4.48gfiber
ButternutSquashBakedRisotto
1
2
3
ButternutSquashBakedRisotto
Thebeautyofbakedrisotto—asopposedtostovetopversions-liesinitsease.Whatmakesthisoneparticularlyappealing(andsubstantial)istheunusuallyhighvegetable-to-riceratio,thankstoliberalamountsofkaleandbutternutsquash.SERVES4
2tablespoonsoliveoil
2shallots,finelychopped
2garliccloves,minced
1teaspoonfreshthymeleaves
1½cupsArboriorice
Coarsesaltandfreshlygroundpepper
½cupdrywhitewine
1butternutsquash(2pounds),peeledandcutintomediumdice(4cups)
4cupsvegetablestock,preferablyhomemade
1bunchLacinato(Tuscan)orcurlykale,toughstemsremoved,cutcrosswiseinto½-inch-thickstrips
GratedParmigiano-Reggiano,forserving
Preheatovento400°F.InamediumDutchovenorotherheavyovenproofpot,heatoliveoilovermedium-high.Addshallotsand
cook,stirringoccasionally,untilsoft,about3minutes.Addgarlicandthymeandcook,stirring,untilfragrant,about1minute.
Addriceandcook,stirringfrequently,untiledgesaretranslucent,about3minutes;seasonwithsaltandpepper.Addwineandcook,
stirring,untilcompletelyabsorbed,about2minutes.Addsquashandstock;bringmixturetoaboil.Stirinkale.
Coverwithlid(orwithparchment,thenfoil);transfertooven,and
bakeuntilriceistenderandhasabsorbedmostoftheliquid,about20minutes.Servehot,sprinkledwithcheese.
Perserving:383calories,7.8gfat(1.1gsaturatedfat),4.4mgcholesterol,73.7g
carbohydrates,7.8gprotein,6.8gfiber
MiniBroccoliandPastaCasseroles
1
2
3
MiniBroccoliandPastaCasseroles
Comfortfood,reconsidered:lesspasta,alightersauce,morebroccoli(eventhestemsareincluded),andwhole-wheatbreadcrumbsadduptoamuchmorewholesomedish.MAKES6
2sliceswhole-wheatsandwichbread
1headbroccoli(about1pound),cutintoflorets,stemspeeledandcutinto½-inchpieces
Coarsesaltandfreshlygroundpepper
8ounceswhole-wheatfusillipasta
1tablespoonplus1teaspoonoliveoil
1onion,finelychopped
3tablespoonsplus1½teaspoonsall-purposeflour
1teaspoongroundmustard
4cupsskimmilk
¼cuppart-skimricottacheese,pureedinafoodprocessor
4ouncesfinelygratedParmigiano-Reggiano(1cup)
Preheatovento425°F.Pulsebreadinafoodprocessoruntilfinecrumbsform.Transfertoabakingsheetandtoast8minutes,tossing
halfwaythrough.
Cookbroccoliinalargepotofboilingsaltedwateruntilslightlytender,about2minutes.Transfertoabowlusingaslottedspoon.
Addpastatopot,andcook2to3minuteslessthanpackageinstructions.Drain.
Wipepotclean.Addoliveoilandheatovermedium.Sautéonion,stirring,untiltranslucent,about7minutes.Addflourandground
mustard.Cook,stirring,1minute.Whiskinmilkinaslow,steadystream.Bringtoaboil.Cook,whisking,untilthickened,about5minutes.Remove
4fromheat.Addcheesesandseasonwithsaltandpepper.
Stirbroccoliandpastaintosauce.Dividemixtureamongsix1½-cupbakingdishes;topwithbreadcrumbs.Bakeonarimmedbaking
sheetuntilbubblingandtopsarebrowned,25to30minutes.Letcoolslightlybeforeserving.
Perserving:337calories,7gfat(3gsaturatedfat),16mgcholesterol,49gcarbohydrates,18g
protein,6gfiber
Black-BeanTortillaCasserole
12
3
Black-BeanTortillaCasserole
BudinAzteca,aMexicanspecialty,isusuallymadewithchicken,yetit’sjustasrichanddeliciouswithameat-free—inthiscase,black-beanandspinach—filling.Toprepare(andeat)itistoappreciatewhythedishisalsoknownas“Mexicanlasagna”:softenedcorntortillasarelayeredwithasavoryfilling,gratedcheese,andsauce,thenbakeduntilgoldenandbubbling.SERVES8
4freshpoblanochiles,roasted
18corntortillas(6-inchsize),halved
¼cupplus3tablespoonscanolaorsaffloweroil
10ouncesspinach,toughstemsremoved
Coarsesalt
1smallonion,thinlysliced
4garliccloves,minced
3cupscookedblackbeans,drainedandrinsed
1cupMexicancremaorsourcream,plusmoreforserving
2¼cupsstore-boughtorhomemadetomatillosalsa,plusmoreforserving
1½cups(8ounces)gratedquesofrescoorMontereyJack,oracombination
Removeanddiscardstems,seeds,andribsfromroastedchiles;cutchilesinto1-by-½-inchstrips.Transfertoanonreactivebowl.
Preheatovento425°F.Brushtortillahalvesonbothsideswith3tablespoonsoil,dividingevenly.Arrangeonbakingsheets.Bake,
rotatingsheetshalfwaythrough,untiltortillasbegintobubble(butarenotyetcrisp),5to7minutes.Reduceoventemperatureto350°F.
Washspinach,thendrainbutleavewaterclingingtoleaves.Heatalargeskilletovermedium.Addspinach;cover,andcookuntilwilted,
about2minutes.Seasonwithsalt.Transfertoacolander;letcool
4
5
6
7
slightly,thensqueezeoutexcessmoisture.Coarselychopspinach.
Heat2tablespoonsoilinamediumskilletovermedium.Addonionandseasonwithsalt;cook,stirringoccasionally,untiltranslucent,
about3minutes.Stirinchiles;cookuntilheatedthrough,about1minute.Transfertoabowl.
Heatremaining2tablespoonsoilinsameskillet.Cookgarlic,stirring,30seconds.Addbeansandseasonwithsalt;cook,mashingslightly
withthebackofawoodenspoon,2minutes.Transfertoaseparatebowl.
Linebottomofa10¼-inch-round,2½-to3-inch-deepbakingdishwith12tortillahalves,overlappingslightly.Layerwithchilemixture,
halfthebeanmixture,andhalfthecrema.Spread¾cupsalsaovertop.Sprinklewith½cupcheese.Repeatforsecondlayer,usingspinachinsteadofthechiles.Topwithremainingtortillas,¾cupsalsa,and½cupcheese.
Bakeuntilheatedthrough,45minutesto1hour;coverwithparchment,thenfoil,forlast15minutesifbrowningtooquicklyor
becomingtoodry.Letstand15minutesbeforeserving,withadditionalsalsaandcrema.
Perserving:549calories,29.47gfat(10.27gsaturatedfat),37.88mgcholesterol,54.4g
carbohydrates,19.53gprotein,12.28gfiber
PortobelloGratins
1
23
PortobelloGratins
Portobellomushroomcaps,avegetarianstaple,aretheperfectsizeandshapeforfillingandbakingintosingle-serving“gratins.”MAKES6
2tablespoonsoliveoil,plusmoreforbakingsheet
6portobellomushrooms,stemsremovedandreserved
1ouncefinelygratedParmigiano-Reggiano(¼cup)
¼cupplaindrybreadcrumbs
3tablespoonsfinelychoppedfreshflat-leafparsleyleaves
3tablespoonssnippedfreshchives
2shallots,thinlysliced
1poundwhiteorcreminimushrooms,thinlysliced
½cupdrywhitewine
½cupheavycream
Coarsesaltandfreshlygroundpepper
Preheatovento350°F.Lightlyoilarimmedbakingsheet.Arrangeportobellocaps,gillsidesdown,onsheet.Bakeuntiltender,20to
25minutes.Transfertoaplatetocool.Heatbroiler,withrack6inchesfromtheheatsource.
Stirtogethercheese,breadcrumbs,1tablespoonparsley,1tablespoonchives,and1tablespoonoil.
Chopportobellostemsinto½-inchpieces.Heatremainingtablespoonoilinalargeskilletovermediumuntilhotbutnot
smoking.Addshallots;cook,stirring,untilsoftened,about2minutes.Addslicedmushroomsandchoppedstems;cook,stirringoccasionally,untiltender,6to7minutes.Addwine;cookuntilmostoftheliquidhasevaporated,about2minutes.Stirincreamandremainingparsleyandchives,andseasonwithsaltandpepper.Removefromheat.
4 Arrangecaps,gillsidesup,onacleanbakingsheet.Dividemushroommixtureandthencrumbmixtureamongcaps.Broiluntilbubbling
andgoldenbrown,about2minutes.Serveimmediately.
Perserving:232calories,13.95gfat(6.11gsaturatedfat),31.33mgcholesterol,17.33g
carbohydrates,8.96gprotein,3.15gfiber
HerbedRicottaSoufflé
1
2
HerbedRicottaSoufflé
TheFrenchclassic—anddinner-partystandard—lightensupwithfreshricottaprovidingthecreaminessinplaceofthetraditionalbéchamelsauce.Room-temperatureeggwhiteswillachievethemostvolume;beatthembyhandwithaballoonwhiskoruseamixerwithawhiskattachment.SERVES4
Unsaltedbutter,forcoatingdish
All-purposeflour,forcoatingdish
1½cupspart-skimricotta
4largeeggs,separated,roomtemperature
Coarsesaltandfreshlygroundpepper
2tablespoonschoppedfreshbasilleaves
2tablespoonsmincedfreshchives
Preheatovento375°F,withrackinlowerthird.Buttera1-quartcasseroledishanddustwithflour,shakingoutexcess.Whisk
togetherricotta,eggyolks,½teaspoonsalt,andtheherbsinamediumbowl;seasonwithpepper.Inaseparatebowl,whiskeggwhitesuntilstiffpeaksform.Workingintwobatches,gentlyfoldwhiteswithalargeflexiblespatulaintoricottamixtureuntiljustcombined.
Pourmixtureintoprepareddishandbakeuntilpuffed,goldenbrown,andfirmtothetouch,30to32minutes.Serveimmediately.
Perserving:220calories,14gfat(7gsaturatedfat),245mgcholesterol,6gcarbohydrates,17g
protein,0gfiber
KaleLasagna
VERSATILEVEGETARIAN:
LASAGNA
It’seasytoomittheusualgroundbeeforsausageinaclassiclasagnaandtoworkvegetablesintothemix,whetherit’skale,butternutsquash,orahostofothers—mushrooms,eggplant,zucchini,andmore.KALELASAGNASERVES8
2buncheskale(about2poundstotal),toughstemsremoved
16ounces(2cups)part-skimricottacheese
1largeegg
¾teaspooncoarsesalt
6cupsTomatoSauce
16no-boilwhole-wheatlasagnanoodles(10ounces)
1cupgratedParmigiano-Reggiano(about2ounces)
10ouncesfreshmozzarella,thinlysliced
Crushedredpepperflakes,forgarnish
1.Preheatovento375°F.Washkale;drain,leavingwaterclingingtoleaves.Heatalargeskilletovermedium.Addkale;coverandcookuntiltenderandbrightgreen,3to4minutes.Transfertoacolanderandletcoolslightly;squeezeoutexcessmoisture.Coarselychop;youshouldhave4cups.
2.Combinericotta,egg,andsaltinamediumbowl.
3.Spread1cuptomatosauceina9-by-13-inchbakingdish.Layer4noodlesoversauce.Spreadone-thirdofthericottamixtureandkaleovernoodles,andsprinklewithone-thirdoftheParmigiano-Reggiano.Repeatlayering(noodles,sauce,ricottamixture,kale,andParmigiano-Reggiano)twomoretimes.Addfinallayerofnoodlesandspreadwithremainingsauce;arrangeslicedmozzarellaontop.
4.Coverdishwithparchment,thenfoil.Bakeuntilsauceisbubblingandnoodlesaretender,45to50minutes.Uncoverandcookuntilcheeseislightlybrowned,about10minutesmore.Letstandfor15minutesbeforeserving,garnishedwithredpepperflakes.
Perserving:462calories,23.13gfat(9.72gsaturatedfat),77.47mgcholesterol,40.13g
carbohydrates,25.96gprotein,7.72gfiber
RoastedButternutSquashLasagna
VERSATILEVEGETARIAN:LASAGNAVARIATION
RoastedButternutSquashLasagnaSERVES8
2largebutternutsquashes(about4poundstotal),halvedlengthwiseandseeded
3tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
2¼cupsfinelygratedParmigiano-Reggiano(about8ounces),plusmoreifneeded
¼cupfinelychoppedfreshsageleaves,plusmoreifneeded
¼teaspoonfreshlygratednutmeg,plusmoreifneeded
BéchamelSauce
16no-boilwhole-wheatlasagnanoodles(10ounces)
1.Preheatovento400°F.Drizzlesquashhalveswitholiveoil,andseasonwithsaltandpepper.Placecutsidesdownonarimmedbakingsheetandroastuntiltender,about1hour.Letcool.Scoopfleshfromskins,andpureeinafoodprocessoruntilsmooth.
2.Combine3cupssquashpuree,1cupcheese,thesage,1teaspoonsalt,andthenutmeginamediumbowl.Adjustseasoningasdesiredwithmorecheese,sage,salt,andnutmeg.
3.Reduceoventemperatureto375°F.Coatbottomandsidesofa9-by-13-inchbakingdishwithathinlayerofbéchamel(about½cup).Arrange4noodlesoversauce.Spreadwith¾cupsquashfilling,andtopwith4morenoodles,then¾cupbéchameland2tablespoonscheese.Repeatlayering(noodles,squash,noodles,béchamel,andcheese)onemoretime.Addfinallayerofnoodlesandspreadwithremainingbéchamel.
4.Coverwithparchment,thenfoil,andbake20minutes.Uncover,andsprinklewithremainingcheese.Bakeuntilbubblingandtopisbrowned,about35minutesmore.Letcoolslightlybeforeserving.
Perserving:665calories,29.11gfat(14.52gsaturatedfat),65.82mgcholesterol,76.52g
carbohydrates,26.32gprotein,7.54gfiber
substantialsalads
FarroSaladwithOven-RoastedGrapes
FennelandQuinoaSaladwithParsleyandDill
Arugula,Potato,andGreenBeanSaladwithWalnutDressing
FatoushwithCrumbledFeta
RoastedEggplantCapreseSalad
BulgurandChickpeaSaladwithCarrot-PistachioDressing
NewGreekSalad
Roasted-TomatoTabbouleh
SproutedSummerSalad
EggplantSaladwithIsraeliCouscousandBasil
RoastedFallVegetablesandLentilSalad
RawKaleSaladwithPomegranateandToastedWalnuts
FrenchLentilswithCaramelizedCeleryRootandParsley
RoastedBeetandCarrotSalad
BroccoliRabewithChickpeasandRicotta
SteamedBroccoliandSquashwithTahiniSauce
Avocado,Beet,andOrangeSalad
ShavedParsnipSalad
WarmEdamameSalad
Kale,Apple,andBeetSalad
RoastedSquash,Apple,andCipolliniOnionSalad
TofuwithTomatoes,Basil,andMint
VersatileVegetarian:GrainSaladwithVariations
FarroSaladwithOven-RoastedGrapes
1
2
3
FarroSaladwithOven-RoastedGrapes
Thislovelywhole-grainsaladisflavoredbytwokindsofgrapesthathavebeenroastedinalowoven.SERVES12
3cupsseedlessredgrapes(about1pound),halved
Coarsesaltandfreshlygroundpepper
2bunchesConcordgrapes
8ouncesfarro(about1½cups)
2tablespoonscoarselychoppedfreshrosemaryleaves
¼cupextra-virginoliveoil
2smallredonions,slicedinto¼-inch-thickrounds
1tablespoonsherryvinegarorred-winevinegar
4cupsmixedtenderyounggreenssuchasbabykale,babySwisschard,redmustard,andredmizuna
Preheatovento250°F.Spreadredgrapesonarimmedbakingsheet.Sprinklewith¾teaspoonsalt.PlaceConcordgrapesinmiddleof
sheet.Bakeuntilgrapeshaveshrunkbutarestilljuicy,about1hour30minutes.Letcool.
Meanwhile,combinefarro,1tablespoonrosemary,and1½teaspoonssaltinasaucepan;coverwithwaterby1inch.Bringtoasimmer;
cookuntiltender,25minutes.Drain;transfertoabowl.
Heat1tablespoonoliveoilinaskilletovermedium-high.Cookonionsandremainingrosemary2minutes.Reduceheattomedium;
cookuntilonionsaregoldenbrown,about2minutesmore.Add1tablespoonoil.Fliponions,andseasonwithsalt.Cook,flipping,untilonionsarebrownedonbothsides,8to10minutes.Removefromheat.Stirinvinegarandremainingoil.Tossmixturewithfarro.Seasonwithsaltandpepper.Stirinredgrapes.Letstand20minutes.
4 Toserve,stiringreens,arrangesaladonaplatter,andgarnishwithConcordgrapes.
Perserving:188calories,5gfat,(1gsaturatedfat),0mgcholesterol,34.61gcarbohydrates,
3.98gprotein,2.73gfiber
FennelandQuinoaSaladwithParsleyandDill
1
2
3
FennelandQuinoaSaladwithParsleyandDill
Forastudyincontrasts,crisp,thinlyshavedfennelisseasonedwithparsley,dill,lemonjuice,andoliveoil,thenservedatopchewy,nutty-tastingquinoa.SERVES4
1fennelbulb(about8ounces),trimmed
1cupquinoa,rinsedanddrained
2cupswater
1cupfreshflat-leafparsleyleaves
2tablespoonschoppedfreshdill
¼cupfreshlemonjuice(from2to3lemons)
1tablespoonextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
Prepareanice-waterbath.Cutfennelbulbinhalflengthwise.Usingamandolineoradjustable-bladeslicer,cutlengthwiseasthinas
possible.Placeinicebath.
Toastquinoainasmallsaucepanovermediumheat,stirringconstantly,5minutes.Addthewaterandbringtoaboil.Reducetoa
simmer;cover,andcook15minutes.Removefromheat,andletstand,covered,5minutes.Transfertoabowl;refrigerate,uncovered,untilcool,about1hour.
Drainfennel,andpatdrywithapapertowel.Placeinlargebowl.Addparsley,dill,lemonjuice,andoliveoil;seasonwithsaltandpepper,
andtosstocombine.Dividequinoaamong4bowls.Topwithfennelmixtureandserve.
Perserving:219calories,6gfat(1gsaturatedfat),0mgcholesterol,36gcarbohydrates,
7gprotein,5gfiber
Arugula,Potato,andGreenBeanSaladwithWalnutDressing
1
2
3
Arugula,Potato,andGreenBeanSaladwithWalnutDressing
Finelychoppedtoastedwalnutsbulkuptheyogurtdressingforthisgorgeoussalad.It’sprettyenoughtoservetocompany,eitherasthemaincourseofavegetarianmealorasameatlessofferingatasummerpotluck.SERVES8
2tablespoonswhite-winevinegar
2tablespoonsplainlow-fatyogurt
1teaspoonDijonmustard
3cupwalnuts,toastedandfinelychopped
Coarsesaltandfreshlygroundpepper
2tablespoonswalnutoil
1½poundsfingerlingpotatoes,cutcrosswiseinto½-inch-thickrounds
6ouncesharicotsvertsorothergreenbeans,trimmed
3ouncesbabyarugula
Whisktogethervinegar,yogurt,mustard,andthetoastednutsinasmallbowl;seasonwithsaltandpepper.Addwalnutoilinaslow,
steadystream,whiskinguntilemulsified.
Bringamediumsaucepanofsaltedwatertoaboil.Addpotatoes,andcookuntiltender,about10minutes.Usingaslottedspoon,transfer
potatoestoacolandertodrain.Returnpanofwatertoaboil.
Prepareanice-waterbath.Addgreenbeanstoboilingwaterandcookuntiltenderandbrightgreen,about4minutes.Usingaslotted
spoon,transfertoicewatertostopthecooking.Drainandcutinto2-inchpieces.
Arrangearugula,potatoes,andgreenbeansonaplatter.Seasonwithsalt
4 andpepper.Drizzlewithdressing,tosstocoat,andserve.
Perserving:122calories,6gfat(1gsaturatedfat),0mgcholesterol,17gcarbohydrates,4g
protein,3gfiber
FatoushwithCrumbledFeta
FatoushwithCrumbledFeta
ThispopularMiddleEasternsaladcombineswhole-grainpita,kidneybeans,andcucumber;inthisversion,fetaissprinkledoverthetop.Thelongeritsits,themorethetoastedpitapiecessoakupthedeliciousdressing.SERVES4
1whole-grainpita(6-inchsize)
2tablespoonsextra-virginoliveoil,plusmorefordrizzling
Coarsesaltandfreshlygroundpepper
1½cupscookedredkidneybeans,drainedandrinsed
½Englishcucumberchopped
1shallot,diced
½cupfreshflat-leafparsleyleaves
1tablespoonfreshlemonjuice
2tablespoonscrumbledfeta
Toastpitaovertheflameofagasburner(orcharunderthebroiler).Drizzlewitholiveoilandseasonwithsalt.Tearintopiecesandtosswithkidneybeans,cucumber,shallot,parsley,lemonjuice,andoliveoilinalargebowl.Topwithcrumbledfeta,seasonwithsaltandpepper,andserve.
Perserving:238calories,10.91gfat(2.13gsaturatedfat),4.17mgcholesterol,27.84g
carbohydrates,8.45gprotein,6.26gfiber
RoastedEggplantCapreseSalad
1
2
RoastedEggplantCapreseSalad
RoastedeggplantslicesarelayeredamongthetomatoesandmozzarellainthisupdateonCapresesalad.Freshmozzarellahasacreamierconsistencythanpackagedvarieties,andisthebesttypetouseinsaladssuchasthis.SERVES6
¼cupplus2tablespoonsoliveoil
1eggplant,cutcrosswiseinto¼-inch-thickrounds
Coarsesaltandfreshlygroundpepper
1poundfreshmozzarella,slicedinto¼-inch-thickrounds
1poundtomatoes,slicedinto¼-inch-thickrounds
¼cuplooselypackedfreshbasilleaves,torn
2tablespoonsbalsamicvinegar(optional)
Preheatovento400°F.Brusheachof2rimmedbakingsheetswith1tablespoonoliveoil.Arrangeeggplantslicesinasinglelayeron
sheets.Brushtopswith2tablespoonsoil,dividingevenly,andseasonwithsaltandpepper.Roastuntileggplantisgoldenandtender,about20minutes.Letcooltoroomtemperature.
Arrangeeggplant,cheese,andtomatoesonaservingplatter,slightlyoverlappingandalternatingamongcomponents.Topwithbasil,
drizzlewithremaining2tablespoonsoilandthebalsamicvinegar,ifdesired,andserve.
Perserving:350calories,26.7gfat(11.3gsaturatedfat),12.6mgcholesterol,10.6g
carbohydrates,18.5gprotein,4.3gfiber
BulgurandChickpeaSaladwithCarrot-PistachioDressing
1
2
3
BulgurandChickpeaSaladwithCarrot-PistachioDressing
ArawcarrotandpistachiopestoimpartsevenmoreMiddleEasternflavorstoasaladofbulgur,chickpeas,mint,anddriedfruit.Thepestowouldalsoworkasadressingformixedfreshherbsandbabylettuces.SERVES4
½cupcrackedbulgurwheat
¾cupboilingwater
Coarsesaltandfreshlygroundpepper
1½cupscookedchickpeas,drainedandrinsed
1scallion,trimmedandthinlysliced
¼cupdriedfruit,suchascurrants,goldenraisins,orchoppedapricots
½cupfreshmintleaves,torniflarge
2carrots,peeledandchopped(1cup)
1smallgarlicclove,chopped
¼cupshelledpistachios,toasted
¼cupextra-virginoliveoil
1lemonwedge
Placebulgurinalargeheatproofbowlandaddtheboilingwater.Seasonwithapinchofsaltandcoverwithaplateuntilwateris
absorbedandbulguristender,about30minutes.Fluffwithafork.Stirinchickpeas,scallion,driedfruit,andmint.
Meanwhile,pulsecarrots,garlic,andpistachiosinafoodprocessoruntilcoarselychopped.Drizzleinoliveoilandprocessuntil
combined.Seasonwithsaltandpepper.
Stirpestointobulgurmixture.Squeezelemonwedgeoverthesaladandseasonwithmoresaltandpepper,ifdesired,beforeserving.
Perserving:397calories,19gfat(2gsaturatedfat),0mgcholesterol,49gcarbohydrates,10
gprotein,11gfiber
NewGreekSalad
1
2
NewGreekSalad
Allthefamiliarcomponents—cucumbers,tomatoes,redonion,andslicesoffeta—ofthedinerclassicremaininthisupdatedversion,alongwithfriedkalamataolivesandgoldencroutonsmadefromolivebread.SERVES4
1cupoliveoil,forfrying
½loafolivebread,cutinto½-inchcubes(about2cups)
½cuppittedkalamataolives
¼cupplus2tablespoonsextra-virginoliveoil
2tablespoonsred-winevinegar
Coarsesaltandfreshlygroundpepper
2cupscherrytomatoes,quartered
1cucumber,peeledandcoarselychopped
3tablespoonschoppedfreshdill
½smallredonion,thinlysliced
1blockfeta(6ounces),sliced½inchthick
Heatoliveoilinalargehigh-sidedskilletoverhighuntilitreaches360°Fonadeep-frythermometer.Workinginbatches,frybreadand
olivesuntilgolden,about5minutes.Transferthecroutonsandolivestoapaper-towel-linedplateusingaslottedspoon.
Whisktogethertheextra-virginoliveoilandvinegar.Seasonwithsaltandpepper.Combinetomatoes,cucumber,dill,andonioninalarge
bowl.Addvinaigretteandtosstocombine.Arrangefetaonaplatter.Topwithtomatomixture,croutons,andolives,andserve.
Perserving:704calories,49.88gfat(12.31gsaturatedfat),37.85mgcholesterol,52.15g
carbohydrates,15.06gprotein,3.56gfiber
Roasted-TomatoTabbouleh
1
2
Roasted-TomatoTabbouleh
BasilisaddedtothestandardparsleyandmintcombinationinthisversionoftheMiddle-Easterngrainsalad.Servethetabboulehwithhummusandwarmpitas,and,ifdesired,aplatterofolivesandstore-boughtstuffedgrapeleaves.SERVES4
1cupcrackedbulgurwheat
1cupboilingwater
1cupbasilleaves,finelychopped,pluswholeleavesforgarnish
1cupmintleaves,finelychopped,pluswholeleavesforgarnish
1cupflat-leafparsleyleaves,coarselychopped,pluswholeleavesforgarnish
4plumtomatoes,cutintowedges
1garlicclove,minced
2tablespoonssherryvinegar
1tablespoonextra-virginoliveoil
2scallions,whiteandpale-greenpartsonly,thinlysliced
Juiceof1lemon
Coarsesaltandfreshlygroundpepper
Preheatovento425°F.Placebulgurinalargeheatproofbowl,addboilingwater,andstirtocombine.Covertightly,andrefrigerateuntil
liquidhasbeenabsorbed,about1hour.
Combinechoppedherbsinasmallbowl.Onarimmedbakingsheet,tosstomatoeswithgarlic,vinegar,1teaspoonoliveoil,and2
tablespoonschoppedherbs.Roastuntiltomatoesbegintosoften,about12minutes.Letcool.
Addroasted-tomatomixture,remainingchoppedherbs,thescallions,
3lemonjuice,andremaining2teaspoonsoiltobulgur.Seasonwithsaltandpepper,andgentlytoss.Garnishwithwholeherbleavesand
serve.
Perserving:184calories,4gfat(1gsaturatedfat),0mgcholesterol,33gcarbohydrates,6g
protein,9gfiber
SproutedSummerSalad
12
SproutedSummerSalad
Sproutedgrains,whicharethoughttobeeasiertodigestwhenuncooked,areastapleofraw-fooddiets.Inthisrefreshing—andsurprisinglyfilling—salad,sproutedquinoaiscombinedwithslicedpineapple,cashews,andfreshmint.Seenotebelowforinstructionsonhowtosproutyourownquinoa.SERVES6
¼cupwhite-winevinegar
¼cupextra-virginoliveoil
Seasalt
1smallfreshhotchile,slicedintothinrings
½redonion,thinlysliced
1pineapple,peeled,cored,andsliced
¼cupcashews
½cupsproutedquinoa
¼cupfreshmintleaves
Inasmallbowl,whiskvinegarandoliveoil.Seasonwithsalt.Addchileandonionandtoss.Letstand10minutes.
Arrangepineappleonaplatter.Topwithcashews,sproutedquinoa,andmint.Drizzlewithchile-onionmixtureandserve.
Perserving:233calories,12gfat(2gsaturatedfat),0mgcholesterol,30gcarbohydrates,
3gprotein,3gfiber
NOTE:Tosproutquinoa,place¼cupquinoainaMasonjarandcovertopwithcheesecloth.
Securewithmetalringorrubberbands.Filljarwithwaterandletquinoasoakovernight.Drain.
Rinsequinoawithwateranddraintwiceadayforupto2days,untilrootsareabout½inchlong.
(Quinoashouldnotdryoutcompletely.)Oncesprouted,rinsethoroughlyanduseimmediatelyor
transfertoanairtightcontainerandrefrigerateforupto2days.Makes½cupsproutedquinoa.
EggplantSaladwithIsraeliCouscousandBasil
1
2
3
EggplantSaladwithIsraeliCouscousandBasil
Pairingpastawithlate-summerproduceisanenticingwaytousherinthecomfortfoodsofautumn.Orzocanbeusedinplaceofthecouscousinthisrecipe.SERVES4
¾cupIsraeli(orpearl)couscous
1cupwater
Coarsesaltandfreshlygroundpepper
3tablespoonsoliveoil
1poundItalianorgraffitieggplants,cutinto½-inchchunks
3shallots,trimmedandquartered
2teaspoonsred-winevinegar
3cuplightlypackedfreshbasilleaves,torn
Inasmallsaucepan,combinecouscous,water,and½teaspoonsalt.Bringtoaboil,stironce,andreducetoasimmer.Coverandcook
untilcouscousistender,about15minutes.
Meanwhile,inalargeskilletwithatight-fittinglid,heatoliveoilovermedium-high.Addeggplantandshallotsandstirtocoat;seasonwith
saltandpepper.Coverandcook,stirringfrequently,untilshallotsarecaramelizedandeggplantiscookedthrough,10to12minutes.
Inaservingbowl,combineeggplantmixtureandcouscous.Stirinvinegarandbasil,seasonwithsaltandpepper,andserve.
Perserving:239calories,10.7gfat(1.4gsaturatedfat),0mgcholesterol,32.5g
carbohydrates,5.1gprotein,4.1gfiber
RoastedFallVegetablesandLentilSalad
1
2
3
RoastedFallVegetablesandLentilSalad
It’shardtoresistthecaramelizedsweetnessofroastedsquashandcarrots;pairingthesevegetableswithwarmdressedlentilsroundsoutalovelymaincourse.Don’tbetemptedtoskiptheceleryleaves:althoughdelicate,theypackalotofflavor.SERVES4
½poundcarrots,peeledandhalvedlengthwise
1redonion,cutinto1-inchwedges
1smallacornsquash,halved,seedsremoved,cutinto½-inchslices
4ouncesbrusselssprouts,halved
¼cupplus1tablespoonextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
½cupdriedFrenchgreenlentils,pickedoverandrinsed
1shallot,halved
1tablespoonplus1teaspoonapplecidervinegar
1teaspoonDijonmustard
1celerystalk,thinlysliced,leavesreserved
Preheatovento425°F.Combinecarrots,onion,squash,andbrusselssproutson2rimmedbakingsheets.Drizzlewith2tablespoonsolive
oil,andseasonwithsaltandpepper.Roastinanevenlayer,turningonce,untilcaramelizedandtender,about30minutes.
Meanwhile,placelentilsandshallotinamediumsaucepanandcoverwithwaterby2inches.Bringtoaboil,thensimmer,covered,until
lentilsaretender,about20minutes.Drain;discardshallot.Seasonwithsaltandpepper.
Inamediumbowl,combinevinegarandmustard.Pourinremaining3tablespoonsoilinaslow,steadystream,whiskingconstantly.Add
warmlentilsandslicedceleryandtosswithvinaigrette.Seasonwithsaltandpepper.Spoonlentilsaladonto4platesandtopwithroastedvegetables.Garnishwithceleryleavesandserve.
Perserving:333calories,18gfat(3gsaturatedfat),0mgcholesterol,38g
carbohydrates,9gprotein,7gfiber
RawKaleSaladwithPomegranateandToastedWalnuts
12
RawKaleSaladwithPomegranateandToastedWalnuts
Sweetervarietiesofkale,includingthepurple-veinedRedRussianandthedarkergreenLacinato(or“dinosaur”),aretenderenoughtoeatraw.Inthissalad,theleavesarerubbedwithamixtureofoliveoil,limejuice,andfreshgingeruntilthoroughlycoated.Youcoulddothisseveralhoursahead,thentosswiththeremainingingredientsjustbeforeserving.SERVES4
1bunchkale,toughstemsremoved,tornintobite-sizepieces
2tablespoonsoliveoil
1tablespoonfreshlimejuice
½teaspoongratedpeeledfreshginger
½cuppomegranateseeds(fromhalfapomegranate;seeSweetPotatoeswithCoconut,Pomegranate,andLime)
2tablespoonschoppedredonion
¼cupchoppedtoastedwalnuts
Coarsesaltandfreshlygroundpepper
Placekaleinalargesaladbowlandaddoliveoil,limejuice,andginger.Rubkaleuntilwellcoated.
Addpomegranateseeds,onion,andwalnutsandtosstocombine.Seasonwithsaltandpepperandserve.
Perserving:177calories,13gfat(2gsaturatedfat),0mgcholesterol,14.85g
carbohydrates,5gprotein,3gfiber
FrenchLentilswithCaramelizedCeleryRootandParsley
1
2
3
FrenchLentilswithCaramelizedCeleryRootandParsley
Oncecaramelized,celeryroothasacitrusy,licorice-likeflavorthatpairswellwithlentils.Otherrootvegetables,includingturnips,rutabagas,andparsnips,arealsogoodoptions.SERVES4
2cupswater
¾cupdriedFrenchgreenlentils,pickedoverandrinsed
1tablespoonplus
1teaspoonextra-virginoliveoil
1celeryroot(about1pound),washedwell,peeled,andcutinto½-inchpieces
1cupfreshflat-leafparsleyleaves
2tablespoonsfreshlemonjuice
1smallshallot,minced
Coarsesaltandfreshlygroundpepper
Bringthewaterandlentilstoaboilinamediumsaucepan.Reduceheat,andgentlysimmer,partiallycovered,untillentilsarejust
tender,about20minutes.Drainlentils,andtransfertoamediumbowl.
Meanwhile,heat1teaspoonoliveoilinamediumnonstickhigh-sidedskilletovermedium.Cookceleryroot,stirringoccasionally,
untilcaramelized,18to20minutes.
Addceleryroottobowlwithlentils.Stirinparsley,lemonjuice,shallot,andremainingtablespoonoil.Seasonwithsaltandpepper.
Servewarmoratroomtemperature.
Perserving:209calories,5gfat(1gsaturatedfat),0mgcholesterol,33gcarbohydrates,
9gprotein,7gfiber
RoastedBeetandCarrotSalad
1
2
3
RoastedBeetandCarrotSalad
Crispendiveleaves,tenderroastedbeetsandcarrots,tangycrumbledgoatcheese,andbutterytoastedpecansmeldtogetherwithacitrus-tarragonvinaigrette.Friséecanbeusedinplaceofendive;youwillneedtwoheadsforthisrecipe.SERVES4
2poundsredandgoldenbeets,scrubbed,peeled,andthinlysliced
6carrots,peeledandthinlysliced
3tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
3tablespoonsfreshorangejuice
1½teaspoonssherryvinegar
1½teaspoonschoppedfreshtarragonleaves
3smallBelgianendives,trimmed,halvedlengthwise,andcutinto1-inchpieces
4ouncesfreshgoatcheese,crumbled(about1cup)
3cupchoppedtoastedpecans
Preheatovento450°F.Onarimmedbakingsheet,tossbeetsandcarrotswith1tablespoonplus1½teaspoonsoliveoil;seasonwith
saltandpepper.Roastinasinglelayeruntiltender,25to30minutes,tossinghalfwaythrough.Letcool5minutes.
Meanwhile,inasmallbowl,whisktogetherorangejuice,vinegar,tarragon,andremaining1tablespoonplus1½teaspoonsoil;season
withsaltandpepper.
Inalargebowl,tossendiveswithhalfthedressing,thentransfertoaservingplatter.Tossbeetsandcarrotswithremainingdressingand
addtoplatter.Topsaladwithgoatcheeseandpecansjustbeforeserving.
Perserving:378calories,23gfat(6gsaturatedfat),13mgcholesterol,36gcarbohydrates,
12gprotein,12gfiber
BroccoliRabewithChickpeasandRicotta
1
2
BroccoliRabewithChickpeasandRicotta
Broilingisoneoftheeasiestwaystocookbroccolirabe:thestalksturnbrightgreenandtenderastheleavescrisp.Here,chickpeasarebroiledalongsidetomakeawarmsalador,foraheartierdish,atoppingforwhole-wheatpasta.SERVES4
1bunchbroccolirabe(about12ounces),rinsedandtrimmed
1½cupscookedchickpeas,drainedandrinsed
2garliccloves,sliced
3tablespoonsextra-virginoliveoil,plusmorefordrizzling
Coarsesalt
1cuppart-skimricottacheese(8ounces)
2tablespoonsfreshlemonjuice
Crushedredpepperflakes
Heatbroiler,withrack4inchesfromtheheatsource.On2rimmedbakingsheets,tossbroccolirabe,chickpeas,andgarlicwitholiveoil;
seasonwithsalt.Spreadinasinglelayerandbroil2minutes,thenflipbroccolirabeandcontinuetobroiluntilleavesarecrispandstemsaretender,about2minutesmore.(Broilonetrayatatimeifyourovencan’taccommodateboth.)
Toserve,topwithricotta,lemonjuice,andadrizzleofoil;sprinklewithredpepperflakes.
Perserving:334calories,16gfat(5gsaturatedfat),25mgcholesterol,32gcarbohydrates,
15gprotein,8gfiber
SteamedBroccoliandSquashwithTahiniSauce
1
2
SteamedBroccoliandSquashwithTahiniSauce
Tomakeasatisfyingmealoutofvirtuoussteamedvegetables,servethematopsaladgreensdrizzledwitharichtahinisauce.Theseveggiesaresteamedjustuntiltheircolorbrightensandtheybecometenderyetstillretainabitofbite.Useanyleftoversaucetodressothersaladsortotopfalafelorvegetableburgers.SERVES4
½headbroccoli(about½pound),cutintoflorets
1delicatasquash(about1pound),slicedandseeded
1cupmixedtendergreens,suchasarugula,babyspinach,andmizuna
1cupthinlyslicedredcabbage
2tablespoonsdicedredonion
Coarsesaltandfreshlygroundpepper
TahiniSauce
1tablespoontoastedsesameseeds
Placeasteamerbasketorcolanderinamediumsaucepanfilledwith2inchesofwater.Bringwatertoaboil,thenreducetoasimmer.
Placebroccoliinbasket,cover,andsteamuntilbrightgreenandjusttender,about5minutes.Transfertoaplate.Placesquashinbasketandcookuntilbrightyellowandtender,about10minutes.
Inabowl,tosstogethergreens,cabbage,andredonion.Topwithsteamedvegetables.Seasonwithsaltandpepper.Drizzlewith¼cup
tahinisauce,sprinklewithtoastedsesameseeds,andserve.
Perserving:109calories,6gfat(1gsaturatedfat),0mgcholesterol,12.58g
carbohydrate,4gprotein,4gfiber
Avocado,Beet,andOrangeSalad
1
2
3
Avocado,Beet,andOrangeSalad
Acrunchycomponentortwohelpscreateamoreinterestingsalad.Here,thecrunchisprovidedbytoastedsunflowerseedsandcroutons.Tomakethecrispiestcroutons,tearthebreadratherthanslicingit:theroughedgeswillsoakupmoreoliveoil.SERVES4
1smallbunchbeets(about1pound),trimmed
2slicesrusticbread,torninto1-inchpieces(2cups)
¼cupextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
2teaspoonsbalsamicvinegar
2tablespoonsfreshorangejuice
2firm,ripeavocados,halved,pitted,peeled,andsliced
2naveloranges,peelandpithremoved,segmented
2cupsspinach(trimmed,washedwell,anddrained)
1tablespoontoastedsaltedsunflowerseeds
Preheatovento425°F.Wrapbeetstightlyinparchment,thenfoil.Placeonarimmedbakingsheet,androastuntiltender,about1
hour.Letcoolslightly,thenruboffskinswithpapertowels.Slicebeetsintowedges.
Meanwhile,tossbreadpieceswith2tablespoonsoliveoil,seasonwithsaltandpepper,andtoastonarimmedbakingsheetuntil
golden,about6minutes.
Whisktogethervinegar,orangejuice,andremaining2tablespoonsoilinasmallbowl;seasonwithsaltandpepper.Combinebeets,
avocados,oranges,spinach,andcroutonsinalargebowloronaservingplatter.Drizzlevinaigretteoversaladandseasonwithsaltandpepper.Topwithsunflowerseeds,andserve.
Perserving:236calories,19gfat(3gsaturatedfat),0mgcholesterol,15gcarbohydrates,3g
protein,4gfiber
ShavedParsnipSalad
12
ShavedParsnipSalad
Crunchy,mildlysweetparsnipsaredeliciouswhenshavedverythinandtossedwithlettuceanddates,asinthisquicksalad.TheflavorsmakeitidealfortheThanksgivingtable,oraspartofanyotherseasonalcelebration.SERVES8
2tablespoonssherryvinegar
3tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
2heartsofromaine,cutintobite-sizepieces
3parsnips(about8ounces),peeledandshavedverythin(onamandolineorotheradjustable-bladeslicer,orwithavegetablepeeler)
4Medjoolor6regulardates,pittedandcutinto½-inchpieces
Whisktogethervinegarandoliveoilinasmallbowl;seasonwithsaltandpepper.
Inalargebowl,tosslettuce,parsnips,anddates.Drizzlewithdressing.Seasonwithsaltandpepper,andserve.
Perserving:105calories,5gfat(1gsaturatedfat),0mgcholesterol,15gcarbohydrates,
1gprotein,3gfiber
WarmEdamameSalad
12
3
WarmEdamameSalad
UsingfrozenedamameisaconvenientwaytoaddproteintoAsiansoupsandsaladssuchasthisone.Itgetslotsofinterestingtexturesfromwaterchestnuts,mushrooms,andsnappeas,andspicyflavorsbywayoffreshgingerandhotchilesauce.Servethesaladwithbrownriceorsobanoodles.SERVES4
2tablespoonscanolaoil
4cupscreminimushrooms(12ounces),sliced
16ouncesfrozenshellededamame,thawed
1cupsugarsnappeas(4ounces),slicedinhalf
1teaspoonmincedpeeledfreshginger
½cuproastedredbellpeppers,cutinto½-inchstrips
1can(8ounces)slicedwaterchestnuts,drained
½teaspoonAsianhotchilesauce,preferablySriracha
Coarsesaltandfreshlygroundpepper
1tablespoontoastedsesameseeds
2teaspoonsricevinegar(unseasoned)
Heat1tablespoonoilinalargepanovermedium-high.Cookthemushrooms,stirring,untiltender,6to8minutes.Transfertoabowl.
Addremainingtablespoonoiltopan.Cooktheedamame,snappeas,andginger,stirringoccasionally,untilpeasaretenderandedamame
isbrightgreen,3to5minutes.
Addtheredpepper,waterchestnuts,chilesauce,andmushrooms;cook,stirring,untilheatedthrough,about2minutes.Seasonwith
saltandpepper.Removefromheat;stirintoastedsesameseedsandthevinegar.Servewarm.
Perserving:347calories,13gfat(1gsaturatedfat),0mgcholesterol,38gcarbohydrates,
17gprotein,10gfiber
Kale,Apple,andBeetSalad
1
2
Kale,Apple,andBeetSalad
Jointheraw-foodmovement:here,thinslicesofbeet(achievedwithamandolineorotheradjustable-bladeslicer)andapplewedgescomplementthebitternessofcoarselychoppedkale.Thesecretingredientinthethick,creamydressingthatbringseverythingintobalanceispureedavocado.SERVES4
1firm,ripeavocado,halved,pitted,andpeeled
2tablespoonswhite-winevinegar
2teaspoonsDijonmustard
3tablespoonswalnutoilorextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
½bunchkale(about8ounces),stemmedandcoarselychopped
1smallredbeet,peeledandthinlysliced
1sweet,crispapple,coredandcutintothinwedges
½cupwalnuts,chopped
Combineavocado,vinegar,mustard,andoilinafoodprocessor.Pulseuntilsmooth(itwillbethick).Seasondressingwithsaltand
pepper.
Combinekale,beet,apple,andwalnutsinalargebowl.Tosswithavocadodressing.Seasonwithsaltandpepper,andserve
immediately.
Perserving:325calories,27gfat(3gsaturatedfat),0mgcholesterol,19.19g
carbohydrates,5.52gprotein,6.88gfiber
RoastedSquash,Apple,andCipolliniOnionSalad
1
2
3
RoastedSquash,Apple,andCipolliniOnionSalad
Thiscolorfulsaladisacinchtomake—theovendoesmostofthework—andisloadedwithnutritiousvegetablesandfruit,notablywatercressandroastedsquashandapples.SERVES4
½butternutsquashorsugarpumpkin,peeled,seeded,andcutinto½-inchpieces(3cups)
1½teaspoonsoliveoil,plusmorefordrizzling
Coarsesaltandfreshlygroundpepper
2GoldenDeliciousapples,peeledandcutinto½-inch-thickwedges
8cipollinionions,peeled,trimmed,andslicedcrosswiseinto¼-inch-thickrings
4cupswatercress,toughendstrimmed
1½teaspoonssherryvinegar
¼cupchoppedtoastedwalnuts
Preheatovento400°F.Drizzlesquashwitholiveoilandseasonwithsaltandpepperonarimmedbakingsheet;tosstocombineand
spreadinasinglelayer.Roast,tossinghalfwaythrough,untilsquashistenderandbrowned,40to45minutes.
Meanwhile,drizzleapplesandonionswithoilandseasonwithsaltandpepperonanotherrimmedbakingsheet;tossandspreadina
singlelayer.Roast,tossinghalfwaythrough,untilapplesaretenderandlightlybrownedandonionsarejuststartingtocrisp,25to30minutes.
Tosswatercresswiththeoilandvinegarinabowl;seasonwithsaltandpepper.Transfersaladtoaservingplatter,andtopwithapple-
onionmixture,squash,andwalnuts.Serveimmediately.
Perserving:222calories,8gfat(1gsaturatedfat),0mgcholesterol,37gcarbohydrates,5
gprotein,7gfiber
TofuwithTomatoes,Basil,andMint
12
TofuwithTomatoes,Basil,andMint
SofttofustandsinformozzarellainaveganversionofCapresesalad.Soysauce,toastedsesameseeds,andfreshmintcontributemoreAsianflavorstothedish.SERVES6
1tablespoonplus1teaspoonsherryvinegar
2teaspoonslow-sodiumsoysauce
¼cupextra-virginoliveoil
14ounces(1package)softtofu,drained
2poundsmixedripetomatoes,cutinto½-inch-thickslices(halvecherrytomatoes)
Coarsesaltandfreshlygroundpepper
1tablespoonfreshbasilleaves,thinlysliced,pluswholeleavesforgarnish
1tablespoonfreshmintleaves,thinlysliced,pluswholeleavesforgarnish
2teaspoonssesameseeds,toasted
Whisktogethervinegar,soysauce,andoliveoilinasmallbowl.Halvetofucrosswise,thencuthorizontallyinto¼-inch-thicksquares.
Arrangetofuandtomatoesonaplatterandseasonwithsaltandpepper.Drizzlewithdressingandtopwithslicedherbsandsesame
seeds.Garnishwithbasilandmintleavesandserve.
Perserving:164calories,12gfat(2gsaturatedfat),0mgcholesterol,10gcarbohydrates,5g
protein,2gfiber
QuinoaSaladwithToastedAlmonds
VERSATILEVEGETARIAN:
GRAINSALAD
Considerthisrecipeablueprintformakingdeliciousmain-coursesaladsbasedonwholegrains—quinoa,brownrice,barley,andfarro,tonamejustafew.Almostanyvegetables,herbs,spices,andothercomponentscanbemixedin.Thevariationsherekeepbeautifullyintherefrigeratorforafewdays.QUINOASALADWITHTOASTEDALMONDSSERVES2
½cupquinoa,rinsedanddrained
1tablespoonplus1teaspoonoliveoil
1yellowbellpepper,ribsandseedsremoved,cutinto½-inchpieces
2garliccloves,minced
2scallions,thinlysliced
8teaspooncrushedredpepperflakes
1teaspoonchoppedfreshthymeleaves,plusmoreforgarnish(optional)
1zucchini,halvedlengthwiseandsliced
1largecelerystalk,diced
¼cupsliveredalmonds,toasted
¼teaspooncoarsesalt
1lime,halved
1.Combinequinoaand1cupwaterinamediumsaucepan.Bringtoaboil,thenreducetoasimmer.Cover,andcookuntilquinoaistender,12to15minutes.Removefromheat.
2.Meanwhile,heat2teaspoonsoliveoilinamediumsaucepanovermedium.Addbellpepper,garlic,scallions,andredpepperflakes;cook,stirringfrequently,untilthebellpepperhassoftened,about5minutes.Addthymeandzucchini;cookuntiltender,about5minutes.
3.Combinequinoaandzucchinimixtureinalargebowl.Stirincelery,almonds,andremaining2teaspoonsoil;seasonwithsalt,andfluffwithafork.Coolcompletelybeforerefrigerating,covered.Squeezelimehalvesoversaladandgarnishwiththyme,ifdesired,justbeforeserving.
Perserving:368calories,19gfat(2.09gsaturatedfat),0mgcholesterol,44g
carbohydrates,11gprotein,7gfiber
VERSATILEVEGETARIAN:GRAINSALADVARIATIONS
WheatBerrySaladwithArtichokeHeartsSERVES6
1shallot,minced
Gratedzestandjuiceof1lemon
Coarsesaltandfreshlygroundpepper
3tablespoonsoliveoil
¼cuppinenuts
3½cupscookedwheatberries
1can(14ounces)artichokehearts,drainedandquartered
½cupflat-leafparsleyleaves,chopped
ShavedParmigiano-Reggiano,forgarnish
1.Inasmallbowl,combineshallotandlemonjuice;seasonwithsalt.Letstand15minutes.Meanwhile,heatoliveoilinasmallpanovermedium.Addpinenutsandcook,stirring,untillightlygolden,about2minutes.Removefromheatandaddlemonzesttopan.
2.Inalargebowl,combinewheatberries,pine-nutmixture,artichokehearts,andparsley.Stirinshallotmixtureandseasonwithsaltandpepper.Coverandrefrigerateuntilreadytoserve;garnishwithshavedparmesanjustbeforeserving.
Perserving:375calories,18.12gfat(2.89gsaturatedfat),8.32mgcholesterol,14.21g
carbohydrates,13.88gprotein,8.06gfiber
Farro,Chickpea,andFetaSaladSERVES4
2½cupscookedfarro
1tablespoonplus1½teaspoonsfreshlemonjuice
1½cupscookedchickpeas,drainedandrinsed
2teaspoonsfinelygratedlemonzest
3tablespoonsextra-virginoliveoil
¾cupcrumbledfetacheese(3ounces)
½cupgrapeorcherrytomatoes,halved
½cupfreshmintleaves
¼smallredonion,finelychopped(optional)
Coarsesalt
Tossfarrowithlemonjuicewhilestillwarm.Combinewithchickpeasinalargebowl.Addlemonzestandoliveoil,tosstocombine,andletcooltoroomtemperature.Stirinfeta,tomatoes,mint,andonion,ifusing;seasonwithsalt.Coverandrefrigerateuntilreadytoserve.
Perserving:457calories,15.85gfat(4.67saturatedfat),18.92mgcholesterol,61.4g
carbohydrates,17.41gprotein,8.15gfiber
BrownRice,Edamame,andCilantroSaladSERVES4
3cupscookedbrownrice
2tablespoonsricevinegar(unseasoned)
1cupthawedfrozenshellededamame
3tablespoonslow-sodiumsoysauce3tablespoonswater
¾teaspoontoasted-sesameoil
2cupsshreddedbokchoyorNapacabbage
½cupfreshcilantro
1tablespoonstoastedsesameseeds,forgarnish
Limewedges,forserving
Tossricewithvinegarwhilestillwarm.Steamedamameinapanofsimmeringwateruntilbrightgreenandtender,about2minutes;drain.Whisktogethersoysauce,thewater,andtoasted-sesameoilinasmallbowl.Combinerice,bokchoyorcabbage,cilantro,andedamameinalargebowl;stirindressing.Coverandrefrigerateuntilreadytoserve.Garnishwithsesameseedsandservewithlimewedges.
Perserving:248calories,5.22gfat(0.4gsaturatedfat),0mgcholesterol,39.35g
carbohydrates,10.62gprotein,5.39gfiber
sandwiches,burgers,andpizzas
ZucchiniPattiesinPitaBread
ChipotleAvocadoSandwiches
BrusselsSproutandLemonSkilletPizza
PortobelloandZucchiniTacos
Chickpea-BrownRiceBurgers
Mushroom,Spinach,andScallionTart
Bean-and-VegetableSliders
BroccoliRabePizzawithHazelnutDough
ButternutSquashPizzawithHazelnutDough
CrispTofuSandwicheswithPeanut-GingerSauce
Cauliflower,RedOnion,andChestnutTart
CaliforniaVeggieSandwiches
QuinoaVeggieBurgers
Beans-and-GreensTacoswithGoatCheese
GrilledAsparagusandRicottaPizzas
Double-PortobelloBurgerswithRoastedTomatoes
VersatileVegetarian:PizzaMargheritawithVariations
ZucchiniPattiesinPitaBread
1
23
ZucchiniPattiesinPitaBread
Thesepattiesmakegooduseoflate-summerzucchini.Theyarequicktomake,canbeformeduptoadayahead,andtakemereminutestocook.Setthemonaplatterwithpita,yogurt,lettuce,andmintalongsideforanassemble-it-yourselfdinner.Roundoutthemealwiththeorzosalad(anothergreatmake-aheaddish).SERVES8
1½cupscookedchickpeas,drainedandrinsed
1cupplainfreshbreadcrumbs
1mediumzucchini,grated
1smallredonion,grated
1largeegg,lightlywhisked
1teaspooncoarsesalt
¼cupoliveoil
4whole-wheatpitas(6inch),toasted
1cupplainGreek-styleyogurt(2percent)
8leavestenderlettuce
1cupfreshmintleaves
Mashchickpeasinabowluntilsmooth.Stirinbreadcrumbs,zucchini,onion,egg,andsalt.Formintoeight½-inch-thickpatties.
(Pattiescanbewrappedwellinplasticandrefrigeratedovernight.)
Heatoliveoilinalargeskilletovermedium-high.Sautépattiesuntilgoldenandcrisp,2to3minutesperside.
Toserve,halvepitasandstuffwithpatties,yogurt,lettuce,andmint.
Perserving:304calories,10gfat(2gsaturatedfat),28mgcholesterol,45gcarbohydrates,12g
protein,9gfiber
ChipotleAvocadoSandwiches
ChipotleAvocadoSandwiches
Mashedbeansmakeaquick,protein-richsandwichspread;chipotlechileisaddedtothisoneforrich,smokyflavorandfieryspice.Chipotlescomepackedinadobosauce,ablendofherbs,spices,vinegar,andgroundchilesthatcanalsobeusedonitsown(trystirringitintosauces,stews,orsaladdressingsforextrakick).SERVES4
1½cupscookedredkidneybeans,drainedandrinsed
1chipotleinadobo,finelychopped,plus1tablespoonsauce
Coarsesaltandfreshlygroundpepper
8sliceswhole-grainbread,toasted
1firm,ripeavocado,halved,pitted,peeled,andsliced
4radishes,trimmedandsliced
4leavesescarole
1cupbeansprouts(orothersprouts)
Mashbeans,chipotle,andsauceuntilcombined.Seasonwithsaltandpepper.Spreadbeanmixtureon4slicesofbread.Topwithavocado,radishes,escarole,andsprouts.Sandwichwithremainingbreadandserve.
Perserving:325calories,9gfat(2gsaturatedfat),0mgcholesterol,47gcarbohydrates,
13.38gprotein,12.52gfiber
BrusselsSproutandLemonSkilletPizza
1
23
4
BrusselsSproutandLemonSkilletPizza
Acast-ironskilletproducespizzawithadelicious,goldenbrowncrust;it’sstartedonthestovetogetthebottomniceandcrispbeforeitbakesintheoven.Inthisrecipe,brusselssproutleavesontopturndelightfullycrunchyastheybake,whilepaper-thinlemonslicesbecometenderandcaramelized.Youcanalsotryoneofthetoppingshere.SERVES4
1tablespoonplus1teaspoonoliveoil
¾poundstore-boughtorhomemadepizzadough
3ouncesfreshmozzarella,thinlysliced
1½ouncesfinelygratedPecorinoRomano(about2/3cup)
3cupspackedbrusselssproutleaves(fromabout½pound)
Coarsesaltandfreshlygroundpepper
5paper-thinlemonslices(useanadjustable-bladeslicer;removeseeds),cutintohalf-moons(from½lemon)
Preheatovento500°F.Brusha12-inchcast-ironskilletwith1teaspoonoliveoil.Pressdoughflatinskillet,spreadingtoedge(ifit
retracts,letrest5minutesbeforecontinuing).Brusha1-inchborderaroundedgewith1teaspoonoil.
ScattermozzarellaandhalfthePecorinoevenlyoverdough,leavinga½-inchborderaroundedge.
TossbrusselssproutleaveswithremainingPecorino,remaining2teaspoonsoil,¼teaspoonsalt,and¼teaspoonpepper.Scatter
sproutmixtureoverdough,andtopwithlemonslices.
Cookovermedium-highheatuntilbottomisgoldenbrown,4to5minutes.Transfertooven;bakeuntiledgesofsproutsdarken,crust
isgoldenandcookedthrough,about10minutes.Seasonwithpepperandserve.
Perserving:326calories,11.2gfat(2.5gsaturatedfat),12.9mgcholesterol,43.12g
carbohydrates,18.76gprotein,4.12gfiber
PortobelloandZucchiniTacos
1
2
3
PortobelloandZucchiniTacos
Roastedvegetablesmakefinefillingsformeat-freetacos;besidestheonesusedhere,trycorn,bellpeppers,othertypesofmushrooms,andanyvarietyofsquashorpotato.Rajasisanotherclassicoption:Roastfourpoblanochiles,cutintohalf-inch-widestrips,andseasonwithsalt;servewithpickledredonionandshreddedcheese.SERVES4
5portobellomushrooms,stemmedandsliced½inchthick
2teaspoonsdriedoregano
2tablespoonsoliveoil
¼cupwater
Coarsesaltandfreshlygroundpepper
4zucchini,cutinto2-by-½-inchsticks
1redonion,halvedandsliced¼inchthick
8corntortillas(4½-inchsize)
6ouncesMontereyJack,shredded(1½cups)
1cupcherrytomatoes,halvedorquartered
Preheatovento425°F.Onarimmedbakingsheet,tossmushroomswith1teaspoonoregano,1tablespoonoliveoil,andthewater;
seasonwithsaltandpepper.Onanotherbakingsheet,tosszucchiniandonionwithremainingteaspoonoreganoandtablespoonoliveoil;seasonwithsaltandpepper.
Roast,tossingoccasionally,untilvegetablesarebrownedandfork-tender,25to30minutes(zucchinimaycookfasterthan
mushrooms).
Usingtongs,holdeachtortilladirectlyoveragasflame,turning,untilheatedthrough,about5seconds.(Alternatively,wraptortillasin
parchment,thenfoil,andwarmina350°Foven.)
4 Toserve,filleachtortillawithmushrooms,vegetablemixture,shreddedcheese,andtomatoes.
Perserving:397calories,22gfat(9.45gsaturatedfat),37.85mgcholesterol,35.6g
carbohydrates,18.8gprotein,5.2gfiber
Chickpea-BrownRiceBurgers
1
23
Chickpea-BrownRiceBurgers
Swapouttheusualbunsforlettuce-leafwrappers,andmeatlessburgersareinstantlymoreinteresting—andlighter.Thesepattiesaremadefromchickpeasandbrownrice.Otherherbs,suchascilantro,basil,ormint,canbeusedinplaceoftheparsley.SERVES4
2cupscookedchickpeas,drainedandrinsed
1cupcookedbrownrice
1shallot,minced
1garlicclove,minced
2tablespoonschoppedfreshflat-leafparsleyleaves
Coarsesaltandfreshlygroundpepper
1largeegg
2tablespoonsoliveoil
Whole-grainmustard,slicedredonion,andslicedroastedredpeppers,forserving
Tenderlettuceleaves,suchasBostonorBibb,forwrapping
Mashchickpeasandbrownricewithaforkuntilathickpasteforms.Stirinshallot,garlic,andparsley.Seasonwithsaltandpepper.
Whiskeggandstirintobeanmixture.Formintofour½-inch-thickpatties.
Heatoliveoilinalargeskilletovermedium-high.Addpattiesandcookuntilgoldenbrown,about4minutesperside.
Toserve,spreadeachburgerwithmustard,topwithredonionandroastedpepper,andwrapinlettuceleaves.
Perserving:250calories,5gfat(1gsaturatedfat),52.88mgcholesterol,36.18g
carbohydrates,9gprotein,6gfiber
Mushroom,Spinach,andScallionTart
1
2
Mushroom,Spinach,andScallionTart
Vibrantspinachleavesinterminglewithroastedmushroomsinalight-as-air(andeasytoassemble)phylloshell.Thecustardlikefillingcomestogetherquicklyinablender.SERVES8
1poundmixedmushroomssuchasbuttonandshiitake,stemmedandsliced½inchthick
2tablespoonsoliveoil,plusmoreforbrushing
Coarsesalt
12scallions,trimmedandcutinto2-inchpieces
3½cupsspinach(about4ounces),stemmed,washed,andshakendry
10sheetsfrozenphyllodough(14by9incheseach),thawed
6ouncesfreshgoatcheese(about2/3cup)
3largeeggs
3cuplow-fatmilk
3tablespoonschoppedmixedfreshherbs,suchasdillandcilantro
Preheatovento425°F.Onarimmedbakingsheet,tossmushroomswith2tablespoonsoliveoilandseasonwithsalt.Spreadinasingle
layerandroast10minutes.Tossinthescallionsandroast15minutesmore.Pushmushroomsandscallionstoonesideandplacespinachonemptyside;roastuntilwilted,about3minutes.Letcoolbriefly;squeezespinachdry.
Lightlybrushan11-by-7-inchrectangulartartpanwitharemovablebottom(ora10-inchroundpan)withoil.Workingwithonepieceof
phylloatatimeandkeepingtherestcoveredwithplasticwrap,brushasheetofthepastryverylightlywithoil.Fitintotartpan,leavinga1-inchoverhang.Brushasecondsheetwithoilandfitintopan.Repeatwithremainingsheets.Foldedgesattoptomakeaborder.
3
4
5
Crumpleadoublelayeroffoilintoarectanglethesizeofthebottomofthetartandfitintocrusttoweighdowncenter.Placeonabaking
sheetandbakeuntiledgesaregoldenandbegintoset,about7minutes.Removefoilandbakeuntilgoldenallover,about3minutesmore.(Tentedgeswithfoilifbrowningtooquickly.)Removetartpanfromoven.
Reduceovento375°F.Inablender,pureethegoatcheese,eggs,andmilkuntilsmooth;seasonwithsalt.Addherbsandpulseto
combine.Spreadvegetablesovercrustandpourcustardovertop.
Returntartpantoovenandbakeuntilcustardisset,20to23minutes.Removetartpanfromovenandletcool10minutesona
wirerack.Removesidesofpanandlettartcoolatleast10minutesmore.Ifnotservingrightaway,slidetartoffbottomofpananddirectlyontorack.Servewarmoratroomtemperature.
Perserving:268calories,16.54gfat(5.34gsaturatedfat),89.91mgcholesterol,19.9g
carbohydrates,10.76gprotein,2.44gfiber
Bean-and-VegetableSliders
1
2
Bean-and-VegetableSliders
TheseminiveggieburgerstaketheircuefromtheflavorsofVietnamesebanhmisandwiches,withcarrot,broccoli,ginger,garlic,andcilantroaddedtothepattiesandchile-spikedmayonnaiseandmangousedastoppings.SERVES4
1tablespoonoliveoil
½onion,coarselychopped
1garlicclove,chopped
½freshchile,chopped
Coarsesalt
2cupscookedkidneybeans,drainedandrinsed
1cupcookedbasmatirice
½cupshreddedcarrot
½cupfinelychoppedbroccoliflorets
2tablespoonsgratedpeeledfreshginger
2tablespoonsfinelychoppedfreshcilantro
1tablespooncanolaoil
12smallwhole-wheatrolls,split
ChileMayonnaise
Assortedgarnishes,suchaslettuce,cilantro,slicedmango,andslicedonion
Heatoliveoilinapotovermedium.Addonion,garlic,andchile,andseasonwithsalt.Cookuntilonionissoft,stirringoccasionally,about
5minutes.
Pulsebeansinafoodprocessortoformacoarsemash.Pulseinrice.Stirbeanmixtureinabowlwithcarrot,broccoli,ginger,cilantro,and
3onionmixture.
Formintotwelve½-inch-thickpatties.Heatcanolaoilinalargeskilletovermedium-high.Cookpattiesinbatchesuntilgoldenand
crisp,about3minutesperside.Placepattiesonrolls,topwithchilemayonnaiseandassortedgarnishesasdesired,andserve.
Perserving:233calories,9.12gfat(1.3gsaturatedfat),2.82mgcholesterol,33.55g
carbohydrates,6.41gprotein,4.97gfiber
Top:BroccoliRabePizzawithHazelnutDough;Bottom:ButternutSquashPizzawithHazelnut
Dough
1
2
BroccoliRabePizzawithHazelnutDough
It’snotjustthetoppingsthatmakeapizzagreat—youcanswitchupthedough,too,byaddinggroundhazelnutsorothernutssuchaspecansorwalnuts.SERVES2
1smallbunchbroccolirabe,trimmedandcutinto3-inchpieces
Coarsesalt
2tablespoonsextra-virginoliveoil,plusmorefordrizzling
½redonion,verythinlysliced
1or2pinchesofcrushedredpepperflakes
¼cupfineyellowcornmeal
1ballHazelnutPizzaDough
¼cupshavedPecorinoRomano
Preheatovento500°F.Blanchbroccolirabeinapotofboilingsaltedwateruntiltender,about1minute.Draininacolander.Rinseunder
coldrunningwater,thendrainagain.Tossbroccolirabewitholiveoil,onion,andredpepperflakes;seasonwithsalt.
Spreadcornmealonabakingsheet.Stretchdoughintoa9½-inchround;transfertobakingsheet.Drizzledoughwithoil,andarrange
broccolirabeontop,leavinga½-inchborder.Bakeuntilcrustisgoldenbrownandcookedthrough,about20minutes.Drizzlewithmoreoil,topwithcheese,andserve.
Perserving:763calories,43.03gfat(6.7gsaturatedfat),7.2mgcholesterol,74.91g
carbohydrates,22.62gprotein,3.95gfiber
12
ButternutSquashPizzawithHazelnutDough
Thinlyslicedsquashisanunexpectedandthoroughlymodernpizzatopper.Hazelnutsechotheflavorofthecrust.SERVES2
1cupverythinlyslicedpeeledandseededbutternutsquash
Extra-virginoliveoil,fordrizzling
Coarsesalt
¼cupfineyellowcornmeal
1ballHazelnutPizzaDough
6to10smallfreshsageleaves(torniflarge)
1to2garliccloves,thinlysliced
Toasted,skinned,andcoarselychoppedhazelnuts,forgarnish
Preheatovento500°F.Drizzlesquashwithoilinabowlandseasonwithsalt.
Spreadcornmealonabakingsheet.Stretchdoughintoa9½-inchround;transfertobakingsheet.Drizzledoughwithoil,andarrange
squashontop,leavinga½-inchborder.Bake10minutes.Insamebowl,tosssagewithgarlic,anddrizzlewithoiltocoat.Sprinklesagemixtureoverpizzaandcontinuetobakeuntilcrustisgoldenbrown,10minutesmore.Garnishwithhazelnuts,drizzlewithmoreoil,andserve.
Perserving:574calories,28.59gfat(3.16gsaturatedfat),0mgcholesterol,70.10g
carbohydrates,11.91gprotein,5.01gfiber
CrispTofuSandwicheswithPeanut-GingerSauce
1
2
3
CrispTofuSandwicheswithPeanut-GingerSauce
AnAsian-stylesaucemadefrompeanutbutter,sesameoil,honey,andfreshgingersetsthesemake-aheadsandwichesapartfromtherest.Thesaucecanalsobeusedtomakecoldnoodlesaladsorasadipwithcrispvegetables.MAKES2
1onion,cutinto½-inch-thickrounds
1redbellpepper,ribsandseedsremoved,quarteredlengthwise
2teaspoonsoliveoil
2tablespoonsnaturalpeanutbutter
½teaspoonhoney
½teaspoontoasted-sesameoil
¾teaspoongratedpeeledfreshginger
18-inchwhole-grainbaguette,split
½recipeMarinatedTofu,cutinto½-inch-thickslices
Radishsprouts,forgarnish(optional)
Heatbroilerwithrack4inchesfromheatsource.Placeonionandbellpeppers,skinsideup,onabroilerpan.Drizzlewitholiveoil.
Broil,flippingonionhalfwaythrough,untilpeppersareblisteredandonionislightlybrowned,12to15minutes.Whencoolenoughtohandle,peelskinoffpeppers.Cutpeppersintothickstrips.
Inasmallbowl,combinepeanutbutter,honey,¼teaspoonsesameoil,andtheginger.Tossreservedvegetableswithremaining¼
teaspoonsesameoil.
Spreadpeanut-buttermixtureonbottomhalfofbread.Topwithtofuandvegetables,thensandwichwithtopbreadhalf.Cutinhalfand
garnishwithradishsprouts,ifdesired.
Perserving:483calories,28.15gfat(3.55gsaturatedfat),0mgcholesterol,43.26g
carbohydrates,19.49gprotein,7.35gfiber
Cauliflower,RedOnion,andChestnutTart
1
Cauliflower,RedOnion,andChestnutTart
Withitscombinationofcauliflower,bluecheese,chestnuts,andpearlonions,thistartisperfectasavegetarianmaincourseataholidaydinner,whereitcouldeasilydoubleasasidedishformeateaters.Chestnutsthathavebeenpeeledandpackedinjarsorbottlescanbefoundatmostsupermarkets.SERVES8
FORTHECRUST
1rectangleHazelnutPastryDough
All-purposeflour,fordusting
FORTHEFILLING
4ouncesredpearlonions
Coarsesalt
1smallheadcauliflower,trimmedandseparatedintoflorets
2teaspoonsoliveoil
FORTHEBÉCHAMEL
2tablespoonsunsaltedbutter
2tablespoonsall-purposeflour
1cupwholemilk
½cupcrumbledbluecheese(2ounces)
1teaspoonchoppedfreshthymeleaves
Coarsesalt
3cupcoarselychoppedpeeledchestnuts
Makethecrust:Rolloutpastrydoughtoa6-by-16-inchrectangleonalightlyflouredsurface.Fitdoughintoa4-by-13-inchflutedtartpan
witharemovablebottom.Trimedgesflushwithtop.Prickbottomoftartalloverwithafork.Refrigerateuntilfirm,about1hour.
2
3
45
6
Preheatovento375°F.Linecrustwithparchment,leavinganoverhangonallsides.Fillwithpieweightsordriedbeans.Bakeuntilcrustisset
andedgesarejuststartingtoturngoldenbrown,about25minutes.Removepieweightsandparchment.Bakeuntilbottomoftartshellispalegold,about10minutesmore.Letcoolcompletelyonawirerack.Reduceoventemperatureto350°F.
Meanwhile,makethefilling:Prepareanice-waterbath.Blanchonionsinapotofboilingsaltedwater2minutes.Transfertotheice
bath;drain.Squeezeonionsfromskinsandcuteachinhalf.Meanwhile,steamcauliflowerinasteamerbasket(orcolander)setoverapanofsimmeringwater,covered,untilalmosttender,about3minutes.Seasonwithsalt.Letcool.
Heatoliveoilinasmallskilletovermedium.Cookonions,stirringoccasionally,untilbrowned,about12minutes.
Makethebéchamel:Meltbutterinamediumsaucepanovermedium.Addflour,andcook,whisking,1minute.Graduallywhiskinmilk,
andcook,whisking,untilmixtureisthickandjuststartstoboil.Add¼cupbluecheese,thethyme,and1teaspoonsalt,andwhiskuntilcheesemelts.Stirincauliflower,halftheonions,andhalfthechestnuts.
Spreadcauliflowermixtureintotartshell.Scatterremainingonionsandchestnutsoverfilling,anddottopwithremaining¼cupblue
cheese.Baketartonabakingsheetuntilgoldenontopandfillingisbubbling,about45minutes.Letcoolonawirerack15minutesbeforecuttingintopiecesandserving.
Perserving:281calories,20.7gfat(11.23gsaturatedfat),45.99mgcholesterol,19.69g
carbohydrates,5.66gprotein,1.93gfiber
CaliforniaVeggieSandwiches
CaliforniaVeggieSandwiches
Thesemake-and-takesandwichesfeaturecrisprawvegetablesandaneasyherb-and-goat-cheesespread,foranappealingblendoftastesandtextures:creamy,crunchy,tangy,andchewy.SERVES4
8ouncesfreshgoatcheese
¼cupchoppedfreshflat-leafparsley
8slicesmulti-grainbread,toasted
½Englishcucumber,sliced
½cupalfalfasprouts
2carrots,peeledandgrated
¼redonion,thinlysliced
2largeradishes,trimmedandcutintomatchsticks
Coarsesaltandfreshlygroundpepper
Mixgoatcheeseandparsleyinasmallbowl.Spreadbreadsliceswithgoatcheesemixture.Layer4breadsliceswithcucumber,alfalfasprouts,carrots,onion,andradish.Seasonwithsaltandpepper,sandwichwithremainingbreadslices,andserve.
Perserving:337calories,14.55gfat(8.81gsaturatedfat),26.08mgcholesterol,35.82g
carbohydrates,17.74gprotein,5.52gfiber
QuinoaVeggieBurgers
1
2
QuinoaVeggieBurgers
Thebestveggieburgerstastelikethevegetables,grains,andseedsfromwhichthey’remade.Thisonedoesjustthat,drawingflavorandheftfrommushrooms,zucchini,andquinoa.SERVES6
2portobellomushrooms(8ounces),stemmedandcutinto½-inchpieces
1smallzucchini
¼cupoliveoil,plusmoreforbrushing
1largeshallot,minced
¼teaspooncrushedredpepperflakes
1ouncefinelygratedParmigiano-Reggiano(¼cup)
2cupscookedquinoa
Coarsesaltandfreshlygroundpepper
1largeegg,lightlybeaten
1½cupsfreshwhole-wheatbreadcrumbs
Yogurt-GarlicSauce
6whole-wheatbuns,splitandtoasted
1cupsprouts
½Englishcucumber,sliced¼inchthick
Pulsemushroomsinafoodprocessoruntilfinelychopped;transfertoabowl.Coarselygratezucchini,placeonpapertowels,andsqueeze
toremoveexcessmoisture.Addtomushrooms.
Heat2tablespoonsoliveoilinalargepanovermedium.Addshallotandredpepperflakes,andcookuntilsoftened,about2minutes.Add
mushroomsandzucchini,andcookuntiltender,about2minutes.Transfertoabowlandaddcheeseandquinoa;seasonwithsaltandpepper.Letcoolcompletely,thenstirineggandbreadcrumbs.Coverand
3refrigerateuntilfirm,about1hour.
Heatremaining2tablespoonsoilinalargenonstickskilletovermedium.Shapemixtureintosix1-inch-thickpatties,pressingfirmly.
Cookinbatchesuntilgoldenbrown,about3minutesperside.Toserve,spreadyogurtsauceontobunsandsandwichwithpatties,sprouts,andcucumber.
Perserving(withyogurtsauce):496calories,21.28gfat(4.2gsaturatedfat),41.28mg
cholesterol,62.2gcarbohydrates,17.36gprotein,7.01gfiber
Beans-and-GreensTacoswithGoatCheese
1
2
Beans-and-GreensTacoswithGoatCheese
Rethinktaconight:Here,lightlytoastedcorntortillasarefilledwithsautéedchard,redonions,andwhitebeansandtoppedwithcrumbledgoatcheeseandcilantro.Varytherecipebyusingothergreenssuchaskale,spinach,orescarole,orswappinginblackbeansorpintobeansforthecannellini.SERVES4
3tablespoonsoliveoil
2redonions,slicedinto¼-inch-thickrounds
5garliccloves,thinlysliced
1poundSwisschard,stemsandribsremoved,leaveswashedwellandcoarselychopped
1cupcookedcannellinibeans,drainedandrinsed
½cupvegetablestock,preferablyhomemade
Coarsesaltandfreshlygroundpepper
8white-corntortillas(8-inchsize)
3cupcrumbledfreshgoatcheese(2ounces)
Cilantrosprigs,forserving
Heatoliveoilinalargehigh-sidedskilletovermedium.Cookonionsuntilsoft,stirringfrequently,about6minutes.Addgarlic,andcook,
stirring,1minute.Stirinchard,beans,andstock.Cookuntilgreensarewiltedandbeansarewarmedthrough,about4minutes.Seasonwithsaltandpepper.
Usingtongs,holdeachtortilladirectlyoveragasflame,turning,untilheatedthrough,about5seconds.(Alternatively,wraptortillasin
parchment,thenfoil,andwarmina350°Foven.)Spoonchardmixtureontotortillas,dividingevenly.Topwithcheeseandcilantroandserve.
Perserving:345calories,14.95gfat(3.7gsaturatedfat),6.52mgcholesterol,44.64g
carbohydrates,10.94gprotein,8.01gfiber
GrilledAsparagusandRicottaPizzas
1
2
3
GrilledAsparagusandRicottaPizzas
Ahotgrillmightjustbethenextbestthingtoarestaurant-qualitywood-firedoven,givingthecrustawonderfulcrunchandasmokyflavor.MAKESFOUR10-INCHPIZZAS
Extra-virginoliveoil,forgrillandbrushing
2bunchesasparagus,toughendstrimmedAll-purposeflour,fordusting
1poundstore-boughtorhomemadepizzadough,dividedinto4equalpieces
Coarsesaltandfreshlygroundpepper
1cuppart-skimricottacheese
¼cupfinelygratedlemonzest
Heatgrilltomedium-high,creatingindirectheatononesideofgrill.Cleanandlightlyoilhotgrates.Grillasparagusuntiltenderand
brownedinspots,about5minutes;transfertoaplatter.
Onalightlyflouredworksurface,stretchorrolleachpieceofdoughintoa10-inch-longoval.Brushonesidelightlywitholiveoiland
seasonwithsaltandpepper.Usingyourhands,placedoughshapes,oiledsidedown,directlyoverheatsource.Brushdoughwithmoreoliveoilandcookuntilundersideislightlycharredandbubblesformallovertop,1to2minutes.Withtongs,flipdoughandcookuntillightlycharred,1to2minutes.Slidedoughtocoolersideofgrill.
Topcrustswithricottaandasparagus,dividingevenly;covergrill.Cookuntilasparagusandcheeseareheatedthrough,about2
minutes.Sprinklewithlemonzestandservewarm.
Perpizza:472calories,20.86gfat(5.4gsaturatedfat),19.22mgcholesterol,52.28g
carbohydrates,20.55gprotein,10.02gfiber
Double-PortobelloBurgerswithRoastedTomatoes
1
2
3
4
Double-PortobelloBurgerswithRoastedTomatoes
Thedouble-deckerburgergoesmeat-free:tworoastedportobellocapsarebetterthanone,especiallywhencheeseismeltedbetweenthem.Roastedplumtomatoesmakeamorehealthfulstand-inforketchup.MAKES4
8portobellomushrooms,stemmed
2tablespoonsoliveoil
Coarsesaltandfreshlygroundpepper
1can(28ounces)plumtomatoes,drained(reserve3tablespoonsjuice)andquarteredlengthwise
5garliccloves,thinlysliced
¼teaspooncrushedredpepperflakes
2ouncessharpprovolone,grated
3ouncesarugula,washedandwelldrained
4whole-wheathamburgerbuns,splitandtoasted
Preheatovento450°F.Arrangemushroomsonarimmedbakingsheet,stemsidesdown,andbrushwith1tablespoonoliveoil.
Seasonwith¼teaspoonsaltandsomepepper.Onasecondrimmedbakingsheetlinedwithparchment,tosstomatoeswithremainingtablespoonoil,thegarlic,andredpepperflakes.
Roastvegetables,flippingmushroomsandstirringtomatoeshalfwaythrough,25minutes.Transfertomatoestoabowl,andtosswith
reservedjuice.
Heatbroiler,withrack6inchesfromheatsource.Broilmushrooms3minutes.Flip,andtophalfthemushroomswithcheese,thenwith
remainingmushrooms.Broiljustuntilcheesemelts,about1minute.
Toserve,layertomatoes,arugula,andmushroomsonbottomhalves
ofbuns,thensandwichwiththetophalves.
Perserving:349calories,13.58gfat(3.84gsaturatedfat),9.78mgcholesterol,47.95g
carbohydrates,17.45gprotein,10.28gfiber
PizzaMargherita
VERSATILEVEGETARIAN:
PIZZA
Makingpizzafromscratchisnothardtodo,especiallyifyoupreparethedoughinadvance.Theadditionofwhole-wheatflourandtoastedwheatgermyieldsamorewholesomedough.Ourrecipemakesenoughforsixthin-crustpies,allowingyoutoofferavarietyoftoppingssoeveryonecansampleandshare.Startwiththetomatosauce,mozzarella,andbasilcombinationinthemargheritapie,thenturnthepageformorenoveltoppings.PIZZAMARGHERITAMAKESSIX10-TO12-INCHPIZZAS
Whole-WheatPizzaDough
All-purposeflour,fordusting
PizzaSauce
16ouncesfreshmozzarella
Freshbasilleaves,forgarnish
1.Turnoutdoughontoalightlyflouredsurface.Cutdoughintosixequalportions.Rollintoballs,coverwithacleankitchentowel,andletrest30minutes.Toshapethedough,patitflatwithyourhands;pickupthedoughandrotateyourhandsaroundtheedgetoformitintoaround.Placethedoughoverthetopsofyourknuckles,andpullgentlytostretch
itintoa10-to12-inchround.Continueuntildoughisstretchedverythin.
2.Preheatovento450°F,withapizzastoneorinvertedbakingsheetonrackintopthirdofoven.Workingwithoneatatime,placedoughroundonapieceofparchmentpaper.Usealadletospreadsauce(about½cup)ondough.
3.Arrangemozzarellaontopofsauce,leavingspaceinbetweeneachslice.Transfertoovenbyslidingparchmentontoheatedstoneorbakingsheet.Bakeuntilcheeseisbubblyandbottomofdoughiscrisp,13to15minutes.Serveimmediately,garnishedwithbasil.
Perserving(½pizza):392calories,15.67gfat(6.91gsaturatedfat),26.77mgcholesterol,
45.82gcarbohydrates,17.44gprotein,5.85gfiber
TopLeft:FreshTomato,YellowBellPepper,andRedOnionPizza;Right:PestoPizzawithSunny-
Side-UpEgg;Bottom:MushroomandLeekPizza
VERSATILEVEGETARIAN:PIZZAVARIATIONS
WHOLE-WHEATPIZZADOUGHMAKES3POUNDS
1envelopeactivedryyeast(1scanttablespoon)
2cupswarmwater(110°F)
2½cupsall-purposeflour,plusmorefordusting
2teaspoonscoarsesalt
2cupswhole-wheatflour
½cuptoastedwheatgerm
Oliveoil,forbowl
1.Inalargebowl,dissolveyeastinthewarmwaterandletstand5minutes.Stirin2cupsall-purposeflourandthesalt,thenstirinwhole-wheatflour,toastedwheatgerm,andremaining½cupall-purposeflour,1tablespoonatatime,untildoughcomesawayfromthebowlbutisstillsticky.
2.Turnoutontoalightlyflouredworksurface,andkneaduntildoughissmoothandelasticandspringsbackslowlywhenpressed,about10minutes.Lightlyoilalargebowl.Adddough,andturntocoat.Cover,andletriseinawarmplaceuntilitdoublesinvolume,about2½hours.
FreshTomato,YellowBellPepper,andRedOnionPizzaMAKESSIX10-TO12-
INCHPIZZAS
Followsteps1and2ofPizzaMargheritarecipe.Doteachdoughroundwith2teaspoonschoppedGARLIC,¼cupthinlyslicedREDONION,¼cupthinlyslicedYELLOWBELLPEPPER,¼cuphalvedCHERRYTOMATOES,1tablespoonsmallfreshBASILleaves,and½cupmixedgratedMOZZARELLA,FONTINA,andPARMESAN.SeasonwithSALTandPEPPER,drizzlewithOLIVEOIL,andbakeasdirected.
Perserving(½pizza):390calories,14.15gfat(5.04gsaturatedfat),21.3mgcholesterol,48.5
gcarbohydrates,16.19gprotein,6.31gfiber
PestoPizzawithSunny-Side-UpEggMAKESSIX10-TO12-INCHPIZZAS
Followsteps1and2ofPizzaMargheritarecipe,omittingpizzasauce.Doteachdoughroundwith¼cupPESTO,thentopwith¼cupchoppedSCALLIONand½cupmixedgratedMOZZARELLA,FONTINA,andPARMESAN.Bake10minutes.Removefromovenandcrack
1largeEGGontopofeachpizza,seasonwithSALTandPEPPER,andbakeuntileggwhitesetsandyolkisslightlyrunny,about5minutesmore.
Perserving(½pizza):556calories,33.36gfat(9.18gsaturatedfat),135.85mgcholesterol,
43.05gcarbohydrates,23.37gprotein,5.64gfiber
MushroomandLeekPizzaMAKESSIX10-TO12-INCHPIZZAS
Heat2tablespoonsOLIVEOILinamediumskilletovermedium.Add1LEEK,thinlyslicedcrosswise(wellwashedanddrained),and1thinlyslicedGARLICCLOVE;cookuntiltender,stirringfrequently,about4minutes.Increaseheattomedium-high,add2cups(5ounces)slicedWHITEMUSHROOMS,andcook,stirring,untiltender,about2minutesmore.SeasonwithSALT.Followstep1ofPizzaMargheritarecipe,omittingpizzasauce.Dividingevenlyamongdoughrounds,spreadwith¾cupPART-SKIMRICOTTA,drizzlewithOLIVEOIL,andtopwithmushroommixture.Bakeasdirected.SprinklewithCRUSHEDREDPEPPERFLAKES.
Perserving(½pizza):263calories,8.1gfat(1.74gsaturatedfat),4.8mgcholesterol,39.49g
carbohydrates,9.51gprotein,4.36gfiber
pastaandothernoodles
FettuccinewithParsley-WalnutPesto
PennewithOven-RoastedPuttanescaSauce
SpaghettiwithGarlicandHerbs
MaltagliatiwithMarinatedHeirloomTomatoes
Two-BeanPastaSalad
PastawithRadicchio,Raisins,andPineNuts
PastawithBeetGreens,BlueCheese,andHazelnuts
OrzoSaladwithRoastedCarrotsandDill
SobaandTofuinGingerBroth
SpinachGnudiwithSageButter
No-BakeLasagnawithRicottaandTomatoes
LinguinewithToastedAlmonds,Parsley,andLemon
PastawithRoastedPumpkin
PastawithBeetsandRicotta
LongLifeNoodles
PastawithRoastedCauliflowerandLemonZest
Garden-VegetableLinguine
RiceNoodleswithBroccoliPesto
Golden-TomatoandKalePasta
VersatileVegetarian:PestowithVariations
FettuccinewithParsley-WalnutPesto
1
2
3
FettuccinewithParsley-WalnutPesto
Forbestresults,savesomeofthepastacookingwaterfortossingwiththenoodlessothepestocoatsthemevenly,andaddthebabyspinachattheendsotheleavesjustwilt.SERVES4
12ouncesfettuccine,preferablywhole-wheat
Coarsesaltandfreshlygroundpepper
2cupspackedfreshflat-leafparsleyleaves
¼cupwalnuts,plusmorecoarselychoppedforserving
1ouncegrated
Parmigiano-Reggiano(¼cup),plusmoreforserving
1garlicclove
1tablespoonfreshlemonjuice
2tablespoonswater
¼cupextra-virginoliveoil
5ouncesbabyspinach
Pinchofcrushedredpepperflakes
Cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackagedirections.Reserve½cuppastawater;drainpasta,and
returntopot.
Meanwhile,inafoodprocessor,pureeparsley,wholewalnuts,cheese,garlic,lemonjuice,andthewateruntilapasteforms.With
machinerunning,addoliveoilinathinstream;processuntilverysmooth,about1minute.Seasonpestowithsaltandpepper.
Addpesto,¼cuppastawater,andspinachtopastainpot;tosstocombine.Thinwithmorepastawaterasneeded.Servesprinkledwith
choppedwalnuts,cheese,andredpepperflakes.
Perserving:513calories,20.3gfat(3.5gsaturatedfat),6.24mgcholesterol,69.7g
carbohydrates,15.8gprotein,5.3gfiber
PennewithOven-RoastedPuttanescaSauce
1
23
PennewithOven-RoastedPuttanescaSauce
Cookingthetomatomixtureintheoveninvolvesmuchlessstirringthantraditionalstovetopsauces.Thiscomplex-tastingputtanescaisaparticularlygoodmatchforgluten-freepasta,andstillpairsnicelywithtraditionalvarieties.SERVES6
6tomatoes(about1¾pounds),cutinto1-inchwedges
2garliccloves,thinlysliced
3tablespoonscapers,rinsed
2tablespoonsextra-virginoliveoil,plusmorefordrizzling
Coarsesaltandfreshlygroundpepper
3cuppittedkalamataolives,halved
12ouncesgluten-freepenne(brownrice,quinoa,orlentil)
Preheatovento425°F.Tosstomatoes,garlic,capers,oliveoil,andasprinklingofsaltandpepperonarimmedbakingsheet.Roast35
minutes,thenreduceoventemperatureto375°F.Addolives,stirringonce,androast15minutesmore.
Meanwhile,cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Drain.
Tosspastawithtomatosauce,andseasonwithsaltandpepper.Servedrizzledwithmoreoil.
Perserving:294calories,7gfat(1gsaturatedfat),0mgcholesterol,51gcarbohydrates,
6gprotein,3gfiber
SpaghettiwithGarlicandHerbs
12
3
SpaghettiwithGarlicandHerbs
Sometimessimpleisbestforpastadishes.Thiswhole-wheatspaghettihasonlyafewsupportingingredients:peperoncini,garlic(cookedandraw),parsley,andParmigiano-Reggiano.SERVES2
8ounceswhole-wheatspaghetti
Coarsesaltandfreshlygroundpepper
1tablespoonoliveoil,plusmorefordrizzling
6peperoncini,slicedintorings
6to8garliccloves,minced(2tablespoons)
¾cupchoppedfreshflat-leafparsleyorbasil,oracombination
½cup(2ounces)gratedParmigiano-Reggiano,plusmoreforserving
Cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.
Justbeforepastaisfinishedcooking,heatoliveoilovermediuminalargeskillet.Addpeperonciniandhalfthegarlic;tossandcookuntil
heatedthrough,1to2minutes.
Reserve1cupofpastawater,thendrainpasta.Addpastatoskilletandstirtocombine.Addjustenoughreservedpastawaterto
moisten;stirinremaininggarlicandtheherbs.Stirincheese,thenseasonwithsaltandpepper.Drizzlewithmoreoilandsprinklewithmorecheese,ifdesired,andserve.
Perserving:288.3calories,7.15gfat(2.36gsaturatedfat),8.8mgcholesterol,46.65g
carbohydrates,12.86gprotein,7.7gfiber
MaltagliatiwithMarinatedHeirloomTomatoes
1
2
34
MaltagliatiwithMarinatedHeirloomTomatoes
Thefirststepinthisnearlyno-cooksauceistogentlyheatgarlicinoliveoil,whichisthenusedtomarinateheirloomtomatowedges.Tossingthestill-warmpastawiththetomatoesallowstheflavorstomeldbetter.SERVES8
5garliccloves,thinlysliced
½cupoliveoil
2poundsheirloomtomatoes,slicedinto½-inchwedges
¾cuptornfreshbasilleaves
3tablespoonssalt-packedcapers,preferablySicilian,rinsed,drained,andchoppediflarge
2teaspoonsfinelygratedlemonzest,plusmoreforsprinkling
¼teaspooncrushedredpepperflakes
Coarsesaltandfreshlygroundpepper
1poundmaltagliatiorotherflatpasta,suchascroxettiorpappardelle,preferablywhole-wheat
Combinegarlicandoliveoilinasaucepanoverlowandcookuntilpalegolden,about10minutes.Strain;reservegarlicoilandslivers.
Letcool.
Combinetomatoes,¼cupbasil,thecapers,lemonzest,redpepperflakes,and½teaspoonsaltinalargebowl.Pourgarlicoilandslivers
overtomatomixture.Coverandmarinate,tossingoccasionally,30minutes.
Meanwhile,cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Drain.
Addwarmpastatobowl,andtossgently.Topwithremaining½cupbasil.Seasonwithpepper,sprinklewithlemonzest,andserve.
Perserving:342calories,14.59gfat(2.05gsaturatedfat),0mgcholesterol,47.97g
carbohydrates,9.6gprotein,8.87gfiber
Two-BeanPastaSalad
1
23
4
Two-BeanPastaSalad
Becauseyoucanmakeituptoadayahead,thisbean-and-pastasaladisgreatforcasualsummerentertaining.Evenbetter:theflavorsimproveasthesaladmarinatesintherefrigerator.SERVES4
10ouncesgreenbeans,trimmedandcutinto1-inchpieces(about2½cups)
Coarsesaltandfreshlygroundpepper
8ouncespastashells,preferablywhole-wheat,kamut,orspelt
¼cupwhitebalsamicorapplecidervinegar
1teaspoonmincedgarlic
¼teaspoonsugar(optional)
3cupextra-virginoliveoil
2celerystalks,cutcrosswiseinto1/8-inchslices(about1cup)
1cupcookedblack-eyedpeas,kidneybeans,orchickpeas,drainedandrinsed
½cupshreddedfreshbasilleaves,plusmoreforgarnish
Blanchgreenbeansinapotofboilingsaltedwateruntiltenderandbrightgreen,about3minutes.Transfertoacolanderwithaslotted
spoonandrinseundercoldwatertostopthecooking.
Addpastatopotofboilingwaterandcookuntilaldente,accordingtopackageinstructions.Drainandrinseundercoldwater.
Inalargebowl,whisktogethervinegar,garlic,½teaspoonsalt,andthesugar,ifusing.Whiskintheoliveoilinasteadystream,and
seasonwithpepper.
Addcelery,black-eyedpeas,andgreenbeanstothevinaigrette,thenaddpastaandtosswelltocombine.Coverandletpastasalad
5marinateatleast1hourandupto1dayintherefrigerator.
Justbeforeserving,stirinshreddedbasil,seasonwithsaltandpepper,andgarnishwithbasilleaves.
Perserving:433calories,19gfat(3gsaturatedfat),0mgcholesterol,57gcarbohydrates,13
gprotein,10gfiber
PastawithRadicchio,Raisins,andPineNuts
12
3
4
PastawithRadicchio,Raisins,andPineNuts
RaisinsandpinenutsarestaplesinSiciliancooking;heretheyaresautéedwithgarlictomakeasauceforwhole-grainpasta.Don’tunderestimatethecreamyricottaandshreddedradicchiotoppings;theyareintegraltotheflavorofthewholedish.SERVES4
8ounceswhole-grainpasta,suchasspeltorfarro
Coarsesaltandfreshlygroundpepper
3tablespoonsextra-virginoliveoil
5garliccloves,minced(about1tablespoon)
3cupgoldenraisins,coarselychopped
½cuptoastedpinenuts
1ouncegratedPecorinoRomano(about½cup)
½cuppart-skimricotta
½headradicchio,coredandverythinlyshredded(about2cups)
Cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.
Whilepastaiscooking,heatoliveoilinalarge,straight-sidedskilletovermedium-highheat.Addgarlicandraisins,andcookuntil
fragrant,stirringfrequently,about2minutes.Stirinpinenuts.
Drainpasta,reserving½cuppastawater.Addpastatoskillet,tossingtocombine.Addenoughpastawatertocreateacreamy
sauce.StirinhalfthePecorino,andseasonwithsaltandpepper.
Dividepastaamong4bowls.Topwithricotta,radicchio,andremainingPecorino,andserve.
Perserving:579calories,30.79gfat(5.65gsaturatedfat),15.85mgcholesterol,61.66g
carbohydrates,19.08gprotein,9.95gfiber
PastawithBeetGreens,BlueCheese,andHazelnuts
12
3
PastawithBeetGreens,BlueCheese,andHazelnuts
Afavoritesaladtrio—greens,cheese,andnuts—makesanunexpectedlydeliciouspastatopping.Mild-tastingbeetgreensgowellwiththemorerobustflavorsofGorgonzolaandhazelnuts;kale,spinach,orSwisschardareotheroptions.Tomakeuseofthewholevegetable,usethebeetrootsinthesaladhere.SERVES4
12ounceslinguine,preferablywhole-wheat
Coarsesaltandfreshlygroundpepper
1tablespoonextra-virginoliveoil,plusmorefordrizzling
1garlicclove,mincedGreensfrom2bunchesbeets(about½pound),rinsed,toughstemsremoved,andcoarselychopped
3cuptoasted,skinnedhazelnuts,coarselychopped
2ouncesbluecheese,suchasGorgonzola,crumbled
Cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Reserve½cuppastawater;drainpasta.
Meanwhile,inalargeskillet,heat1tablespoonoliveoilovermedium-high.Addgarlicandcookuntilfragrant,stirring,30
seconds.Addgreensandcook,stirring,untiltender,2minutes.
Addpastaandhazelnuts;tosstocombine.Addcheeseandtoss,addingenoughpastawatertocreateacreamysauce.Drizzlewith
oliveoil,seasonwithpepper,andserve.
Perserving:505calories,18.2gfat(4.4gsaturatedfat),10.63mgcholesterol,70g
carbohydrates,18.3gprotein,7.3gfiber
OrzoSaladwithRoastedCarrotsandDill
1
2
3
OrzoSaladwithRoastedCarrotsandDill
Picnicsandpotluckscallforportablesalads.Thisdeceptivelydeliciousexamplefeaturesearthyroastedcarrotsandgarlicalongwithbrightlemonanddill.SERVES8TO10
3poundscarrots(about4bunches)
4garliccloves(unpeeled)
¼cupextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
1poundorzo,preferablywhole-wheat
Gratedzestandjuiceof2lemons
4scallions,whiteandlight-greenparts,coarselychopped
½cuplooselypackedfreshdill,coarselychopped
Preheatovento450°F,witharackinlowershelf.Cutcarrotsdiagonallyinto2-inchpieces.Tosscarrotsandgarlicwith2
tablespoonsoliveoilandapinchofsalt.Divideamong2rimmedbakingsheetsandarrangeinanevenlayer.Roastuntilcarrotsaretenderandbrowned,about15minutes.Letcool.Squeezegarlicclovesfromskins;mincetoformacoarsepaste.
Cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Drain.Whilestillhot,transferorzotoalarge
bowl,andtosswithremaining2tablespoonsoil.Letcoolslightly,andaddroastedcarrots.
Meanwhile,inasmallbowl,mixtogetherlemonzest,lemonjuice,scallions,androastedgarlic.Adddill,andpourmixtureoverorzo
mixture.Stirtocombine;seasonwithsaltandpepper.Ifnotservingimmediately,coverandrefrigerateupto1day;bringtoroomtemperaturebeforeserving.
Perserving(for8servings):348.41calories,8.24gfat(1.28gsaturatedfat),0.01mg
cholesterol,61gcarbohydrates,9.68gprotein,6.97gfiber
SobaandTofuinGingerBroth
1
2
SobaandTofuinGingerBroth
Sobanoodles,madefrombuckwheat,areaprotein-richoptionformakingAsiandishes.Thisoneincludesadelicatebrothandgrilledtofu;thetofucanbebroiledforaboutfiveminutesoneachsideinsteadofgrilled.SERVES4
6scallions,whitesandgreensseparated,greenscutinto2-inchlengthsandthinlyslicedlengthwise
1piece(3inches)freshginger,peeledandthinlysliced
2garliccloves,smashed
¼cuplow-sodiumsoysauce,plusmoreifneeded
1tablespoonricevinegar(unseasoned)
Canolaoil,forgrillpan
14ouncesextra-firmtofu,drainedandpressed
Coarsesaltandfreshlygroundpepper
6ouncessobanoodles
1headbabybokchoy,thinlysliced
4ouncessnowpeas,trimmedandhalved
1freshredchile,thinlysliced
1teaspoonblacksesameseeds,forgarnish
Inamediumsaucepan,combinescallionwhites,ginger,garlic,soysauce,ricevinegar,and8cupswater;bringtoaboil.Coverand
reducetoasimmer.Cookuntilflavorful,about10minutes.
Meanwhile,heatagrillpanovermedium-high;lightlyoil.Slicetofuinhalfcrosswise;seasonwithsaltandpepper.Addtofupiecestohot
panandcook,turningtogrillallsides,about15minutestotal.Removefrompan;oncecoolenoughtohandle,cutintosmallcubes.
Removesolidsfrombrothwithaslottedspoon;discard.Bringbrothtoa
3 boil.Cooksobanoodlesinthebrothuntiltenderaccordingtopackagedirections.About1minutebeforetheendofcooking,add
bokchoy,snowpeas,andchile.Cookuntilvegetablesarecrisp-tender.Addmoresoysauce,ifdesired.Toserve,dividenoodlesandbrothamong4bowls;topwithtofu,scalliongreens,andsesameseeds.
Perserving:269calories,6.18gfat(1.04gsaturatedfat),0mgcholesterol,41.74g
carbohydrates,17.24gprotein,2.89gfiber
SpinachGnudiwithSageButter
1
23
SpinachGnudiwithSageButter
ThesebeautifulgreenItaliandumplingsaresimilartognocchi,orpotatodumplings,butwithspinachandricottainthedough.Brownbutterflavoredwithsageisatraditionalfinishforgnocchi(andgnudi);it’ssorichandnutty,alittlegoesalongway(onlyonetablespoonperserving).SERVES4
1½poundsspinach,largestemsremoved,washedwell
2largeeggyolks,lightlybeaten
¾cuppart-skimricotta(about6ounces),drainedfor30minutesinafinesieve
3ounces(¾cup)finelygratedParmigiano-Reggiano
1cupplus2tablespoonsall-purposeflour,plusmoreforhands
½teaspoonfreshlygratednutmeg
Coarsesaltandfreshlygroundpepper
Semolina,fordusting
4tablespoons(½stick)unsaltedbutter
2tablespoonscoarselychoppedfreshsageleaves,plusabout8wholeleaves
Fillalargepotwith2inchesofwaterandbringtoasimmer.Fitwithasteamerbasketorcolander.Addspinachtobasket,cover,and
steamuntilbrightgreen,3to5minutes.Drain,andletcoolslightly.Presstoremoveliquid.Rollspinachinacleankitchentowelorcheesecloth,andsqueezetoremoveanyremainingliquid.Transfertoafoodprocessor,andpureeuntilsmooth(youshouldhave1scantcup).
Stirtogetherspinachpuree,eggyolks,bothcheeses,2tablespoonsflour,thenutmeg,1teaspoonsalt,andpeppertotasteinabowl.
Moundremaining1cupflouronacuttingboard.Usingflouredhands,gentlyshape1tablespoonspinachmixtureintoasmalllog.
Dropitintotheflour,andquicklyrolltocoatlightly.Transfertoabaking
45
6
sheetthat’slightlydustedwithsemolina.Repeatwithremainingspinachmixture.Refrigerate,uncovered,untilreadytocook(uptoovernight).
Cookgnudiinapotofboilingsaltedwater,intwobatches,untiltheyriseto,andremainon,thesurface,about5minutes.
Meanwhile,warm4plates.Meltbutterinasmallskilletovermedium-highheat.Stirinchoppedsageandthesageleaves.Add
1½tablespoonsgnudicookingwater,reduceheattolow,andcookuntilbutterisgoldenbrown,about5minutes.Seasonwithsaltandpepper,andcovertokeepwarm.
Useaslottedspoontoremovegnudifromwater;shakeoffexcesswater,andtransfertowarmplates.Drizzlewithsagebutterandserve.
Perserving:456calories,24.51gfat(14.15gsaturatedfat),165.65mgcholesterol,37.56g
carbohydrates,23.59gprotein,4.78gfiber
No-BakeLasagnawithRicottaandTomatoes
1
2
3
No-BakeLasagnawithRicottaandTomatoes
Inthistwistontraditionallasagna,boilednoodlesaretossedinaquickfresh-tomatosauceandtheneachservingistoppedwithtwotypesofcheese—allwithouthavingtoturnontheoven.SERVES4
1tablespoonplus1teaspoonoliveoil
7garliccloves,thinlysliced
3cupsmixedredandyellowcherryorgrapetomatoes,halved(2pints)
Coarsesaltandfreshlygroundpepper
3cupvegetablestock,preferablyhomemade
8lasagnanoodles,preferablywhole-wheat
3cupsmallfreshbasilleaves
½cuppart-skimricotta
1ouncePecorinoRomano,shaved
Heat1tablespoonoliveoilinahigh-sidedskilletovermedium.Cookgarlicuntilpalegolden,stirring,about3minutes.Add2cups
tomatoesandseasonwithsalt.Cookuntiltomatoesaresoft,about7minutes.Addstock.Simmerfor1minute.Addremainingtomatoesandcookuntilwarmedthrough,1to2minutes.
Meanwhile,cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Drain.Addpastatoskilletand
tosstocoatwithsauce.Stirinbasil,reservingsomeforgarnish.
Dividepastaamong4plates.Topwithanyremainingsauce.Dotwithricotta,anddrizzlewithremainingteaspoonoil.Topwithshaved
cheeseandremainingbasil.Sprinklewithpepperandserve.
Perserving:357calories,10gfat(3gsaturatedfat),15mgcholesterol,52gcarbohydrates,16g
protein,4gfiber
LinguinewithToastedAlmonds,Parsley,andLemon
12
LinguinewithToastedAlmonds,Parsley,andLemon
Almonds,parsley,lemon,andcheese—themakingsofadeliciouspesto—canalsosimplybetossedwithpastaforanultra-easydish.Almondoilisusedinthisrecipe;youcanalsodrizzleitonvegetablesafterroasting,orwhiskitintovinaigrettes.SERVES4
8ounceslinguine,preferablywhole-wheat
Coarsesaltandfreshlygroundpepper
1cupalmonds,toastedandchopped
1cupfreshflat-leafparsleyleaves,chopped
Gratedzestandjuiceof1lemon
2tablespoonsalmondoilorextra-virginoliveoil
¼cupgratedPecorinoRomano(½ounce),forserving
Cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Reserve1cuppastawater,drainpasta.
Tosspastawithalmonds,parsley,lemonzestandjuice,andoilinalargebowl.Adjustconsistencywithreservedpastawaterasdesired.
Seasonwithsaltandpepper,andservewithcheese.
Perserving:492calories,26gfat(3gsaturatedfat),4.4mgcholesterol,51gcarbohydrates,
15.76gprotein,10.54gfiber
PastawithRoastedPumpkin
1
23
4
PastawithRoastedPumpkin
Pumpkin,whichisrelativelyhighinproteinandfiber,takescenterstageinthisvegetarianmeal.Roastingbringsoutitsnaturalsweetness;hereitishelpedalongwithalittlehoneybeforebeingtossedwithnuttywhole-grainpasta.SERVES4
½smallsugarpumpkin,peeled,seeded,andcutinto1-inchchunks(about4cups)
¼cupextra-virginoliveoil,plusmorefordrizzling
Coarsesaltandfreshlygroundpepper
2tablespoonshoney
8ounceswhole-grainpasta,suchasfarroorspelt
2teaspoonsmincedgarlic
½cupfinelychoppedtoastedwalnuts
¼cupchoppedfreshflat-leafparsleyleaves,plussprigsforgarnish
2ouncesfinelygratedParmigiano-Reggiano(½cup)
Preheatovento425°F.Tosspumpkinwith2tablespoonsoliveoil,½teaspoonsalt,andthehoney.Roastinasinglelayeronarimmed
bakingsheetuntiltender,about45minutes.
Meanwhile,cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.
Whilepastaiscooking,heatremaining2tablespoonsoilandthegarlicinaskilletovermedium-highuntilfragrant,stirring,about1
minute.Addwalnutsandroastedpumpkin.Tosstocombineandheatthrough.
Reserve1cuppastawater;drainpasta.Inalargebowl,tosspastawith½cuppastawaterandstirintheparsleyandcheese;addmore
pastawaterifnecessarytocreateacreamysauce.Seasonwithsaltandpepper,anddrizzlewithoil.Addwalnutandpumpkinmixture,garnishwithparsleysprigs,andserve.
Perserving:521calories,26gfat(5gsaturatedfat),11mgcholesterol,61gcarbohydrates,16g
protein,7gfiber
PastawithBeetsandRicotta
1
234
PastawithBeetsandRicotta
Whole-grainspaghettiturnsgarnetwhentossedwithapureeofbeetsandsun-driedtomatoes(whichaddsubtlesweetness);toastedwalnutsaddnutrientsandflavortothedish.SERVES4
1poundredbeets,trimmedandscrubbed
¼cupoliveoil,plusmorefordrizzling
Coarsesalt
½cuptoastedwalnuts
1tablespoonchoppedsun-driedtomatoes
Crushedredpepperflakes
12ouncesfarrospaghetti
½cupfreshricotta
Preheatovento425°F.Drizzlebeetswitholiveoilandseasonwithsalt.Wraptightlyinparchment,thenfoilandroastuntiltender,
about1hour.Letcoolslightly,thenruboffskinswithpapertowels.Chopbeets.
Pulsebeets,walnuts,andtomatoesinafoodprocessoruntilchopped.Seasonwithsaltandredpepperflakes.
Cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackagedirections.Drain,reserving1cupwater,andreturntopot.
Tosspastawithbeetmixture,addingenoughpastawatertocreateacreamysauce.Toserve,divideamong4bowlsandtopwithricotta,
drizzlewithoil,andsprinklewithredpepperflakes.
Perserving:591calories,27gfat(4gsaturatedfat),10mgcholesterol,75gcarbohydrates,21g
protein,13gfiber
LongLifeNoodles
1
2
LongLifeNoodles
InJapan,noodlessymbolizelongevity—hencethenamegiventhistraditionalandceremonialdishofsobaandvegetables,whichisservedonNewYear’sDayforgoodluck.Lookforkombu(driedkelp)atAsianmarketsorspecialtygrocers.SERVES6
1piece(4inches)driedkombu,cleanedwithadampcloth
1piece(4inches)freshginger,peeledandthinlysliced
2smallgarliccloves,peeledandsliced
1smallbunchfreshcilantro(withstems)
10cupswater
2tablespoonspreparedwasabi,ortotaste
½poundsobanoodles
Coarsesalt
1sweetpotato,peeledandcutintostrips
1smalldaikonradish,peeledandcutintostrips
2cupsbabytatsoileaves,stemsremoved,orbabyspinach
2tablespoonslimejuice
Soysauce
4scallions,thinlysliced(about1/3cup)
Inalargesaucepanoverhighheat,bringkombu,ginger,garlic,cilantro,andthewatertoaboil.Immediatelyremovekombuwith
tongs;discard.Addwasabi,andstir.Reduceheat;simmer45minutes,oruntilbrothisveryflavorful.Strainbroththroughafinesieveintoalargesaucepan.
Cooksobainapotofboilingsaltedwateruntiltender,accordingtopackageinstructions.Drain.
3 Bringreservedbrothtoasimmerovermediumheat.Adjustseasoningwithsalt.Addsweetpotatoanddaikon;cookuntilsoftened,about2
minutes.Addnoodles;cook,stirringgently,untilwarmedthrough,about1minute.Addtatsoileaves;cookjustuntilwilted,about30seconds.Removefromheat.Addlimejuiceandseasonwithsoysauce.Dividingevenly,transfernoodlesandvegetablestobowls;addbrothandscallions.
Perserving:200calories,1.95gfat(0gsaturatedfat),0mgcholesterol,40.96g
carbohydrates,7.69gprotein,1.98gfiber
PastawithRoastedCauliflowerandLemonZest
1
23
PastawithRoastedCauliflowerandLemonZest
Perhapstheonlywaytoimproveuponroastedcauliflowerandcapers,adeliciousItalianspecialty,istotossthemwithpasta.Becausetheycanbeeasilyrinsed,caperspackedinsaltarelesssaltytastingthanthosepackedinbrine;lookforthematspecialtyfoodstores,Italiangrocers,orinmanysupermarkets.SERVES4
1largeheadcauliflower(about2pounds),cutintosmallflorets(about7cups)
1redonion,cutinto¼-inch-thickslices
¼cupcapers,preferablypackedinsalt,rinsed
¼cupoliveoil
Coarsesaltandfreshlygroundpepper
8ouncesorecchiette,preferablywhole-wheat
½cupcoarselychoppedfreshflat-leafparsleyleaves
2tablespoonsfinelygratedlemonzest(from2lemons)
Preheatovento450°F.Tosstogethercauliflower,onion,capers,and2tablespoonsoliveoilonarimmedbakingsheet;seasonwithsalt
andpepper.Spreadvegetablesinasinglelayerandroast,tossinghalfwaythrough,untilcaulifloweristenderandbrowned,about40minutes.
Meanwhile,cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Drain.
Tosshotpastawithremaining2tablespoonsoil,theparsley,andlemonzest.Addcauliflowermixture,andseasonwithsaltand
pepper.Gentlytosstocombine,andserve.
Perserving:389calories,14.68gfat(2.1gsaturatedfat),0mgcholesterol,58.02g
carbohydrates,13.51gprotein,11.37gfiber
Garden-VegetableLinguine
1
2
3
Garden-VegetableLinguine
Takealaid-backapproachtosummerpastadishesbybroilingatoppingofjust-pickedvegetables—fromthefarmer’smarketor,ifyou’relucky,fromyourowngarden.Almostanyassortmentwilldo;thisversionfeaturestomatoes,chiles,fennel,andfreshbasil.SERVES4
1largeheadfennel,quartered,cored,andslicedinto½-inchpieces
2mildchiles,suchasAnaheimorpoblano(ribsandseedsremovedforlessheat,ifdesired),slicedinto½-inchpieces
1poundcherrytomatoes
2smallredonions,slicedinto½-inchwedges
¼cupplus2tablespoonsoliveoil
Coarsesalt
10ounceslinguine,preferablywhole-wheat
½cupfinelygratedParmigiano-Reggiano,plusmoreforserving
¾cupfreshbasilleaves
Heatbroiler,withrack4inchesfromheatsource.Arrangefennelandchilesononerimmedbakingsheetandtomatoesandonionson
another.Tosseachwith2tablespoonsoliveoilandseasonwithsalt.Spreadinasinglelayerandbroil3minutes,thentossandcontinuebroilinguntilvegetablesaretenderandcharredinspots,about2minutesmore.(Broilonesheetatatimeifnecessary.)Transfervegetablesandpanjuicestoabowl.
Meanwhile,cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Reserve1cuppastawater,drain
pasta,andreturntopot.
Addvegetables,cheese,andreservedpastawater.Stirinbasilandremaining2tablespoonsoilandseasonwithsalt.Serveimmediately,
sprinkledwithadditionalcheese.
Perserving:539calories,27.94gfat(5.21gsaturatedfat),8.8mgcholesterol,58.23g
carbohydrates,17.49gprotein,14.33gfiber
RiceNoodleswithBroccoliPesto
1
2
3
RiceNoodleswithBroccoliPesto
Broccoli,basil,andalmondscombinetomakeano-cheesepestoforricenoodles,withsomeofthefloretsforatopping.RicenoodlesareespeciallypopularinSoutheastAsiancooking,andofferagluten-freealternativetotraditionalpasta;thisrecipecallsformediumnoodles,alsocalledricesticks,ricefettuccine,orbanhpho.SERVES4
1headbroccoli(about1pound),cutintoflorets,stemssliced
Coarsesaltandfreshlygroundpepper
¼cupplus2tablespoonsslicedtoastedalmonds,plusmoreforgarnish
¼cupfreshbasilleaves,plussmallleavesforgarnish
1garlicclove,minced
2tablespoonsfreshlemonjuice
¼cupplus2tablespoonsextra-virginoliveoil
8ouncesmediumricenoodles
Blanchbroccoliinapotofboilingsaltedwateruntilbrightgreenandjusttender,about2minutes.Removewithaslottedspoon,season
withsalt,andletcoolslightly.Reservewater.
Coarselychop1cupcookedflorets.Pureeremainingfloretswiththealmonds,basil,garlic,andlemonjuiceinafoodprocessor.Addolive
oilandpureetocombine.Seasonwithsaltandpepper.
Returnwatertoaboilandcookricenoodlesuntiltenderaccordingtopackageinstructions.Reserve1cupcookingwater,drainnoodles,
andreturntopot.Tosswithpesto,addingenoughreservedpastawatertocreateacreamysauce.Topeachbowlwithchoppedflorets,smallbasilleaves,andslicedalmonds.Seasonwithpepperandserve.
Perserving:512calories,28gfat(3gsaturatedfat),0mgcholesterol,60.07g
carbohydrates,10gprotein,6gfiber
Golden-TomatoandKalePasta
1
2
3
Golden-TomatoandKalePasta
Here’saneattrickforpreparingpastadisheswithvegetables:thekaleisblanchedjustuntiltenderandbrightgreenduringthelastminuteofthepastacookingtime.Youcouldusethissamemethodwithspinach,Swisschard,asparagus,orsnappeas,amongothervegetables.SautéedSunGoldtomatoesaddburstsofcolorandsweetnesstothedish,whichisfinishedwithricotta,adrizzleofoliveoil,andasprinkleofchileflakes.SERVES4
2tablespoonsoliveoil,plusmorefordrizzling
2garliccloves,sliced
1poundgoldencherrytomatoes
Coarsesalt
12ounceswhole-wheatfettuccine
1bunchkale(1pound)stemsremoved,leavestorninto2-inchpieces
½cuppart-skimricotta
Crushedredpepperflakes
Heatoilinalargesautépanovermediumheat.Addgarlicandtomatoesandcook,stirring,untiltomatoesbegintoburst,about8
minutes.Seasonwithsalt.
Meanwhile,cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackagedirections.Addkaleduringthelastminuteof
cooking.Reservesomepastawateranddrainpastaandkale.Returnpastaandkaletopotandstirinsautéedtomatoes.Addreservedpastawatertoadjusttheconsistency.
Divideinto4bowlsandtopeachwithadollopofricotta.Drizzlericottawithoilandseasonwithsaltandredpepperflakes.
Perserving:491calories,11.42gfat(2.94gsaturatedfat),9.62mgcholesterol,81.24g
carbohydrates,19.93gprotein,6.35gfiber
BroccoliRabePesto
VERSATILEVEGETARIAN:
PESTO
Pestoinitsclassicformisasensationalsauce,butyoucanalsomakeavarietyofpestosfromdifferentvegetables,herbs,andotherflavorings.Leafygreenssuchasbroccolirabe,spinach,andarugulaareusedintherecipesthatfollow,asareroastedbellpeppersandchipotlechilesinasmokyredversion.Andbecausethesevegetablesaddplentyofbulk,youdon’tneedasmuchoilandcheesetoachievetherighttexture.Practicallyanytypeofnutwillwork,fromtraditionalpinenutsandwalnutstoalmondsandhazelnuts.Besidesbeingtossedwithpasta,thesepestosmakeexcellentcrostinitoppings,sandwichspreads,soupgarnishes,orsaladdressings,thinnedwithalittlewater.BROCCOLIRABEPESTOMAKESABOUT2CUPS
1bunchbroccolirabe(about1pound),toughstemsremoved
Coarsesalt
3cuptoastedpinenuts
3cupfinelygratedParmigiano-Reggiano
¼teaspooncrushedredpepperflakes
3cupextra-virginoliveoil
1.Preparealargeice-waterbath.Blanchthebroccolirabeinapotof
boilingsaltedwateruntilbrightgreenandjusttender,about1minute.Transferbroccolirabetotheicebathandletcoolcompletely.Drainwellinacolander.
2.Combinebroccolirabe,pinenuts,gratedcheese,andtheredpepperflakesinafoodprocessor.Pulseuntilmixtureiscoarselychopped.
3.Drizzleintheoliveoilandprocessuntilsmooth.Seasonwithsalt.Pestocanberefrigeratedinacoveredcontainerupto3days.
Perserving(for8servings):165calories,14.53gfat(2.19gsaturatedfat),2.93mg
cholesterol,3.45gcarbohydrates,4.63gprotein,1.9gfiber
VERSATILEVEGETARIAN:PESTOVARIATIONS
Walnut-SagePestoMAKES1CUP
Inafoodprocessor,pulse2choppedGARLICCLOVES,2cupsflat-leafPARSLEYleaves,and¼cupSAGEleaves;processuntilcombined.Add½cuptoastedWALNUTSand2tablespoonstoastedPINENUTS;pulseuntilfinelychopped.Withmotorrunning,pour½cupEXTRA-VIRGINOLIVEOILthroughthefeedtubeinaslow,steadystream.Add½cupgratedPARMIGIANO-REGGIANO;pulsetocombine.SeasonwithSALTandPEPPER.
Perserving(2tablespoons):205calories,21.01gfat(3.31gsaturatedfat),4.4mg
cholesterol,1.74gcarbohydrates,3.25gprotein,0.51gfiber
SmokyBellPepperPestoMAKES1¼CUPS
Inafoodprocessor,pulse2largeroastedBELLPEPPERS,1choppedjarredCHIPOTLECHILEinadobo,1choppedsmallGARLICCLOVE,2tablespoonstoastedALMONDS,and1teaspoonfreshOREGANOleavesuntilcoarselychopped.Drizzlein2tablespoonsEXTRA-VIRGINOLIVEOILandprocessuntilcombined.SeasonwithSALTandPEPPER.
Perserving(2tablespoons):44calories,3.83gfat(0.48gsaturatedfat),0mgcholesterol,
2gcarbohydrates,0.64gprotein,0.8gfiber
Almond-MintPestoMAKES½CUP
Process1ounce(about¼cup)choppedtoastedblanchedALMONDSand1choppedSHALLOTinafoodprocessoruntilacoarsepasteforms.Add1cuplooselypackedMINTleaves;pulseafewtimesuntilcoarselychopped.Add½cupgrated
PARMIGIANO-REGGIANOand1tablespoonplus2teaspoonsEXTRA-VIRGINOLIVEOIL;pulseafewtimesuntilcombined.SeasonwithSALTandPEPPER.
Perserving(2tablespoons):195calories,19.06gfat(3.11gsaturatedfat),4.4mg
cholesterol,2.99gcarbohydrates,3.74gprotein,1.06gfiber
Nut-FreeArugulaPestoMAKES1¼CUPS
Combine1bunchtrimmedandwashedARUGULA(about4ounces)and4peeledandsmashedGARLICCLOVESinafoodprocessor;pulseuntilfinelychopped,scrapingdownsideswithaflexiblespatulaifnecessary.Add1cupgratedPARMIGIANO-REGGIANO(4ounces)and½cupEXTRA-VIRGINOLIVEOIL,andpureeuntilsmoothandwellcombined.SeasonwithSALTandPEPPER.
Perserving(2tablespoons):140calories,13.57gfat(2.96gsaturatedfat),7.04mg
cholesterol,1.13gcarbohydrates,3.44gprotein,0.2gfiber
Spinach-BasilPestoMAKES½CUP
Heat1teaspoonEXTRA-VIRGINOLIVEOILinamediumskilletovermedium.Add1slicedGARLICCLOVEandcookuntiltender,butnotbrowned,about1minute.Add4ouncesBABYSPINACHandcook,stirring,untilwiltedandbrightgreen,about1minute.Removespinachfrompanusingaslottedspoonandletcoolslightly.Squeezeoutexcessmoisturefromspinach,thenpulsewith½cupBASILleaves,1tablespoonHAZELNUTS,toastedandskinned,2tablespoonsfreshlygratedPECORINOROMANO,and2tablespoonsEXTRA-VIRGINOLIVEOILinafoodprocessoruntilcombined.SeasonwithSALTandPEPPER.
Perserving(¼cup):174calories,17.18gfat(2.65gsaturatedfat),2.2mgcholesterol,3.78
gcarbohydrates,2.04gprotein,1.62gfiber
simplesidedishes
GreenBeanswithHazelnutsandGorgonzola
GrilledPotatoeswithGarlic-HerbOil
AsparagusMimosa
GlazedCarrotswithWholeSpicesandRosemary
BakedPolenta“Fries”
ZucchiniandFetaChoppedSalad
MexicanCreamedCorn
Tomato,Squash,andPotatoTian
GrilledCorn,Avocado,andCilantroSalad
Fennel,SnapPea,andTarragonSalad
PotatoSaladwithPeasandMint
BroiledZucchiniwithYogurtSauce
TomatoesProvençal
MashedWhiteBeansandVegetables
SautéedKohlrabiwithOnionandCream
BroccoliniwithLemon
RoastedMixedCabbages
RoastedCauliflowerwithLemonandCilantro
ShreddedBrusselsSproutswithPecansandMustardSeeds
BabyBokChoywithChile,Garlic,andGinger
RoastedSweetPotatoeswithParsleyandWalnutPesto
GoldenBeetSlaw
AsparagusandCarrotSlaw
CabbageandGreenAppleSlaw
Sauté-SteamedSwissChard
QuinoaandGreenBeanSalad
RoastedBrusselsSproutsandGrapeswithWalnuts
VersatileVegetarian:AssortedMashesandPurees
GreenBeanswithHazelnutsandGorgonzola
1
2
GreenBeanswithHazelnutsandGorgonzola
Steamedgreenbeansmakeanelegant(andsupersimple)holidaydishwhentoppedwithcrumbledbluecheeseandtoastedhazelnuts—anicealternativetoalmonds,whichareveryoftentossedwiththebeans.SERVES8
2poundsgreenbeans,stemendstrimmed2tablespoonsnutoil,suchashazelnut,almond,orwalnut1tablespoonsherryvinegarCoarsesaltandfreshlygroundpepper2ouncesGorgonzolacheese,crumbled(about½cup)½cupblanchedhazelnuts,toastedandcoarselychopped
Placeasteamerbasketorcolanderinalargepotfilledwith1inchofwater,andbringtoarapidsimmer.Laygreenbeansinsteamer,
spreadingevenly,andcoverpot;cookuntilbeansarecrisp-tenderandbrightgreen,4to8minutes.
Transferbeanstoabowlandtosswithnutoilandvinegar;seasonwithsaltandpepper.Transfertoaplatter,sprinklewithGorgonzola
andnuts,andserve.
Perserving:143calories,10gfat(2gsaturatedfat),8mgcholesterol,9gcarbohydrates,5g
protein,4gfiber
GrilledPotatoeswithGarlic-HerbOil
1
23
GrilledPotatoeswithGarlic-HerbOil
Youmightnotthinktogrillpotatoes,butit’sagreatmethodforcookingthem,especiallyinsummer.Theyneedtobeparboileduntiltenderfirstsotheywillcookthroughlater.Herethepotatoesaretossedinasimplegarlicandherboilaftertheycomeoffthegrill.Servewithyourfavoritevegetableburgersoreggdishes.SERVES4
1½poundsbabyredpotatoesLarge-flakeseasalt3tablespoonsextra-virginoliveoil¼cupfreshflat-leafparsleyleaves,coarselychopped2garliccloves,finelygrated
Heatgrilltomedium-high(seehere).Placepotatoesinalargepot,andfillwithcoldwater.Seasonwithsalt,andbringtoaboil.Reduce
heat,andsimmeruntilpotatoesarejusttender,12to13minutes.Drain,andletcoolslightly.Halvepotatoes,andtosswith1tablespoonoliveoil.
Meanwhile,whisktogetherparsley,garlic,andremaining2tablespoonsoilinalargebowl.
Grillpotatoesdirectlyongrates,untilslightlycharredandcrisp,1to2minutesperside.Tosswithgarlic-herboil.Seasonwithsaltand
serve.
Perserving:217calories,10.78gfat(1.53gsaturatedfat),0mgcholesterol,27.78g
carbohydrates,3.42gprotein,3.05gfiber
AsparagusMimosa
1
2
AsparagusMimosa
Tomakethisdish,namedfortheprettyyellow-and-whiteflower,apeeledhard-cookedeggispressedthroughafine-meshsievetocreateabrightandfluffytoppingforsteamedasparagus.It’spitch-perfectforEaster—oranyotherspringtimemeal.SERVES4
2poundsasparagus,toughendstrimmed1tablespoonwhite-winevinegar2teaspoonsDijonmustardCoarsesaltandfreshlygroundpepper3tablespoonsextra-virginoliveoil1largeegg,hard-cooked
Placeasteamerbasketinalargepotfilledwith1inchofwater,andbringtoarapidsimmer.Layasparagusinsteamer,spreadingevenly,
andcoverpot;cookuntilasparagusiscrisp-tenderandbrightgreen,about5minutes.Transferasparagustoaservingplatter.
Whisktogethervinegar,mustard,½teaspooncoarsesalt,and¼teaspoonpepper.Slowlywhiskinoliveoil.Pusheggthroughafine
sieve.Spoonvinaigretteoverasparagus,topwiththeegg,andserve.
Perserving:167calories,12gfat(2gsaturatedfat),53mgcholesterol,9.11gcarbohydrates,
6.56gprotein,4.67gfiber
GlazedCarrotswithWholeSpicesandRosemary
1
23
4
GlazedCarrotswithWholeSpicesandRosemary
Visitafarmer’smarketduringspringtofindcarrotsinanassortmentofbrighthues.Thesecarrotsarecookedinamixtureofvinegar,honey,andwholespices.Thesingulartasteofstaranisepermeates(withoutoverwhelming)thedish;pinkpeppercornsalsolendadistinctiveflavor,butwhiteorblackpeppercornscanbesubstituted.SERVES4
2poundsslendercarrotsinassortedcolors,withgreensattached(orregularcarrots,halvedlengthwise)Coarsesalt
3tablespoonspackedlightbrownsugar1tablespoonplus
1teaspoonwhite-winevinegar2tablespoonshoney1teaspoonwholepinkpeppercorns2tablespoonsextra-virginoliveoil,plusmorefordrizzling(optional)2sprigsrosemary
1wholestaranise
Prepareanice-waterbath.Peelandtrimcarrots,leaving1½inchesofgreensintact.Blanchcarrotsinalargepotofboilingsaltedwater
untilbrightandcrisp-tender,3to4minutes.Immediatelyplungecarrotsintotheicebathtocool.Drain.
Preheatovento375°F.Whisktogetherbrownsugar,vinegar,honey,andpeppercorns.
Heatoliveoilinalargeovenproofskilletovermedium-high.Addcarrots,rosemary,andstaranise;cook,stirring,5minutes.Stirin
honeymixture.Seasonwithsalt.Bringtoaboilovermedium-highheat,turningcarrotstocoat.
Transferskillettooven.Roastcarrotsuntilslightlycaramelized,tossingonceortwice,20to25minutes.Drizzlewitholiveoil,if
desired,andserve.
Perserving:229calories,7.6gfat(1.07gsaturatedfat),0mgcholesterol,40.91g
carbohydrates,2.19gprotein,6.56gfiber
BakedPolenta“Fries”
BakedPolenta“Fries”
Creamypolentaoffersanewwaytomake“fries.”Pourpolentaintoanevenlayerinapan(itwillsetasitcools),thensliceintoslenderstripsandbake.Youcouldalsouseastore-boughttubeofpolentainsteadofmakingyourown.ServewithTomatoSauceasamorehealthfulalternativetoketchup.YoucouldalsosprinklethefrieswithfreshlygratedParmigiano-Reggianoandchoppedfreshthymeorrosemary,oraddaspicewithalittleheatinstead.SERVES6
BasicPolenta(firm),cutinto¼-to½-inch-thickstrips2tablespoonsoliveoilCoarsesaltandfreshlygroundpepper
Preheatovento450°F.On2rimmedbakingsheets,drizzlepolentaevenlywitholiveoilandseasonwithsaltandpepper;tosstocombine,thenspreadinasinglelayer.Bake,rotatingsheetshalfwaythrough,untilpolentaisgoldenandcrisp,35to40minutes.Serveimmediately.
Perserving:129calories,5gfat(0.65gsaturatedfat),0mgcholesterol,18g
carbohydrates,2gprotein,1.33gfiber
ZucchiniandFetaChoppedSalad
ZucchiniandFetaChoppedSalad
Peak-of-the-seasonzucchiniisdeliciousevenwheneatenraw,asinthisrefreshingsalad.Lookforagood-qualityfetacheesefromspecialtygrocersandcheeseshops;French,Bulgarian,andGreekvarietiesareespeciallyflavorful.Thiswouldbeanicesideforavegetableburger,oraspartofanall-vegetablebuffetinlatesummer.SERVES4
1zucchini,cutinto½-inchcubes¾cupcrumbledfetacheese(3ounces)3tablespoonsextra-virginoliveoil2tablespoonssmalldillsprigsThinstripslemonzest,plus1tablespoonplus1teaspoonfreshlemonjuiceCoarsesaltandfreshlygroundpepper
Tosstogetherzucchini,feta,oliveoil,dill,andlemonjuice.Seasonwithsaltandpepper.Sprinklewithlemonzestandserve.
Perserving:154calories,14.02gfat(3.75gsaturatedfat),7.5mgcholesterol,3.91g
carbohydrates,4.76gprotein,0.91gfiber
MexicanCreamedCorn
1
2
MexicanCreamedCorn
Afavoritesidedishtakesonextraflavors:jalapeñochile,fetacheese(orquesofresco),andfreshcilantro.Yogurtmakesamorehealthfulsubstituteformilkorcream,yetwithjustasmuchcreaminessasinoriginalversions.Serveitwithvegetabletacos,chili,orMexican-stylericeandbeans.SERVES4
2tablespoonsoliveoil1jalapeñochile,finelychopped(ribsandseedsremovedforlessheat,ifdesired)1shallot,finelychopped4earscorn,kernelsandpulpscraped1cupwater
½cupplainlow-fatyogurtCoarsesaltandfreshlygroundpepper3tablespoonscrumbledfetacheeseorquesofresco2tablespoonschoppedfreshcilantroleaves
Inamediumsaucepan,heatoliveoilovermedium.Cookjalapeñoandshallot,stirring,untilsoftened,2to3minutes.Addcornkernels
andpulpandthewater.Cook,stirring,untilcornistender,5to7minutes.
Removefromheat,stirinyogurt,andseasonwithsaltandpepper.Serveimmediately,toppedwithfetaandcilantro.
Perserving:184calories,10gfat(2gsaturatedfat),8mgcholesterol,21gcarbohydrates,6g
protein,3gfiber
Tomato,Squash,andPotatoTian
1
2
3
Tomato,Squash,andPotatoTian
Thisversionoftian,aclassicProvençaldish,incorporatespotatoesinadditiontomoretraditionaltomatoesandsummersquash.Plus,ahiddenlayerofsautéedonionservesasaflavorbooster.Thinkofitasaneasier,lightergratin,withonlyasmallamountofoliveoilandcheeseaddedtotheassembleddish.SERVES8
2tablespoonsextra-virginoliveoil,plusmorefordrizzling1onion,thinlysliced2smalltomatoes,sliced¼inchthick1yellowsummersquash,sliced¼inchthick1Yukongoldpotato,sliced¼inchthickCoarsesaltandfreshlygroundpepper1tablespoonfreshthymeleaves2tablespoonsfreshlygratedParmigiano-Reggiano
Preheatovento375°F.Heatoliveoilinamediumskilletovermedium.Cookonionuntiltenderandlightlygolden,stirring
frequently,6to8minutes.
Arrangetheonioninanevenlayeronthebottomofa9-by-13-inchbakingdish.Layertomato,squash,andpotatoontopoftheonion,
alternatingthevegetablesandoverlappingslicesslightly.Seasonwithsaltandpepper,sprinklewiththymeandcheese,anddrizzlewithoil.
Coverwithparchment,thenfoil;bake30minutes.Uncoverandbakeuntilgolden,30minutesmore.Servewarm.
Perserving:62calories,4gfat(1gsaturatedfat),1mgcholesterol,7gcarbohydrates,2g
protein,1gfiber
TopRight:GrilledCorn,Avocado,andCilantroSalad;Left:Fennel,SnapPea,andTarragonSalad;
BottomRight:PotatoSaladwithPeasandMint
ThreeEasySalads
Thefollowingsummersidedisheseachfeaturejustthreemainingredientsandminimalseasonings.
GrilledCorn,Avocado,andCilantroSaladSERVES4
4earscorn,shucked1ripebutfirmavocado,halved,pitted,peeled,andsliced¼cupfreshcilantroleaves1tablespoonfreshlimejuice1tablespoonextra-virginoliveoilCoarsesalt
Heatgrilltomedium-high(seehere).Grillcorn,rotatingoften,untillightlycharred,about15minutes.Letcoolslightly.Cutkernelsfromcob.Tosswithavocado,cilantro,limejuice,andoil;seasonwithsalt,andserve.
Perserving:163calories,8gfat(1gsaturatedfat),0mgcholesterol,22gcarbohydrates,
4gprotein,5gfiberFennel,SnapPea,andTarragonSaladSERVES4
1fennelbulb,trimmedandquartered(coretrimmedbutleftintact)7ouncessugarsnappeas,thinlysliced2tablespoonschoppedfreshtarragon2tablespoonsfreshlemonjuice1tablespoonextra-virginoliveoilCoarsesalt
Usingamandoline,slicefennelverythin.Tosswithpeas,tarragon,lemonjuice,andoil;seasonwithsaltandserve.
Perserving:82calories,3gfat(0gsaturatedfat),0mgcholesterol,9gcarbohydrates,2
gprotein,3gfiberPotatoSaladwithPeasandMintSERVES4
1¼poundsbabyredpotatoes½cupfreshorfrozenpeas2tablespoonsextra-virginoliveoil1/3cupchoppedfreshmintleavesCoarsesaltandfreshlygroundpepper
Placepotatoesinalargesaucepanandcoverwithwaterby1inch.Bringtoaboil,thenreduceheatandsimmeruntileasilypiercedwithafork,11to14minutes;drain.Halvepotatoes.
Meanwhile,simmerpeasinasaucepanofwateruntiltender,about4minutes;drain,reserving¼cupcookingliquid.Usingafork,mashpeaswith1tablespoonoliveoiland2tablespoonsreservedcookingliquid.Graduallystirinremaining2tablespoonscookingliquiduntilmixtureisthickandchunky.
Tosspotatoeswithpeamixtureandmintleaves,thenseasonwithsaltandpepper.Drizzlewithremaining1tablespoonoliveoilandserve.
Perserving:145calories,4gfat(1gsaturatedfat),0mgcholesterol,25gcarbohydrates,
4gprotein,4gfiber
BroiledZucchiniwithYogurtSauce
1
23
BroiledZucchiniwithYogurtSauce
Whenanoutdoorgrillisnotanoption,usethebroilertoachievethatsamesmokyflavor.Here,thickslicesofzucchiniarebroiledandthendrizzledwithazestyyogurtsauce.SERVES4
2tablespoonsextra-virginoliveoil4zucchini,halvedlengthwiseCoarsesaltandfreshlygroundpepper1/3cupplainlow-fatyogurt1tablespoonfreshlemonjuice¼teaspoongroundcoriander¼teaspoongroundmustard¼cupfreshcilantroleaves
Heatbroilerwitharack6inchesfromheatsource.Onarimmedbakingsheet,tosszucchiniwitholiveoil;arrangeinasinglelayer,
cutsideup.Seasonwithsaltandpepper.Broiluntilzucchiniaredeepgoldenbrown,8to10minutes.
Meanwhile,inasmallbowl,stirtogetheryogurt,lemonjuice,coriander,andmustard.Seasonwithsaltandpepper.
Transferzucchinitoaservingplatter,drizzlewithyogurtsauce,andsprinklewithcilantroleaves.
Perserving:109calories,8gfat(1gsaturatedfat),1.22mgcholesterol,8gcarbohydrates,3
gprotein,2gfiber
TomatoesProvençal
1
2
TomatoesProvençal
Alayerofgoldenbreadcrumbsmakesadishofjuicybakedtomatoesallthemoreenticing.AsinaclassicFrenchtian,thetomatoesareseasonedwiththyme;trythemwithbasilororeganoforanItalian-flavoredvariation.SERVES4
2tablespoonsextra-virginoliveoil,plusmoreforbakingdish¾cupfreshplainbreadcrumbs
2tablespoonsfinelygratedParmigiano-Reggiano1tablespoonfreshthymeleavesCoarsesaltandfreshlygroundpepper4largetomatoes,sliced½inchthick
Preheatovento400°F.Lightlyoila2-quartbakingdishor4ramekins(6to8ounces).Inabowl,combinebreadcrumbs,cheese,
thyme,andoliveoil;seasonwithsaltandpepper.
Arrangetomatoesinpreparedbakingdish,overlappingslicesslightly;seasonwithsaltandpepper.Topwithbreadcrumbmixture.Bake
untiltomatoesaretenderandcrumbsaregoldenbrown,15to20minutes.Serveimmediately.
Perserving:193calories,9.42gfat(1.75gsaturatedfat),2.2mgcholesterol,23.35g
carbohydrates,5.24gprotein,3.04gfiber
MashedWhiteBeansandVegetables
1
2
MashedWhiteBeansandVegetables
Mashedpotatoesheadinanew,healthierdirection,incorporatingextravegetablesforwell-roundedflavorandwhitebeansforproteinandasilkytexture.There’snoneedforbutterorcream—asmallamountofoliveoildoesthetrick—soit’svegan-friendly,too.Themashmakesanutterlydeliciousbaseforgarlickybroccolirabeorslow-roastedtomatoes,orasatoppingforcrostiniorbruschetta,withorwithoutParmigiano-Reggianoshavedoverthetop.SERVES6
2tablespoonsoliveoil,plusmorefordrizzling1onion,coarselychopped1celerystalk,thinlysliced1carrot,peeledandthinlysliced2poundsYukonGoldpotatoes,peeledandcutinto1-inchchunks1½cupscookedwhitebeans,drainedandrinsedCoarsesaltandfreshlygroundpepper
Heatoliveoilinamediumsaucepanovermedium.Cookonion,celery,andcarrotuntiltranslucent,stirringfrequently,6to8
minutes.Addpotatoesandwhitebeansandcoverwithwaterby2inches.Bringtoaboil,thenseasongenerouslywithsalt.Reduceheatandsimmeruntilpotatoesaretender,about8minutes.Drain,reservingabout1cupcookingliquid.
Mashvegetablesandbeans,addingreservedcookingliquidtoadjustconsistency.Seasonwithsaltandpepper,drizzlewithoil,andserve.
Perserving:206calories,5gfat(1gsaturatedfat),0mgcholesterol,41gcarbohydrates,
9gprotein,8gfiber
SautéedKohlrabiwithOnionandCream
1
2
SautéedKohlrabiwithOnionandCream
Partbulb,partbundleofgreens,kohlrabioffersadelightfulcombinationoffamiliartastes;thinkofitasacrossbetweenradish,collards,andbroccoli,withthesweetnessofjicama.Boththebulbandleavesareedible.Ifyouhaveayoung,tenderkohlrabi,youwon’tneedtopeelthebulb;otherwise,removetheroughskinwithavegetablepeeler.Youcanserveitraw—shreddedintoslawsorchoppedintosalads—orinavarietyofsimplecookingmethods,includingtheoneusedhere.SERVES4
1¾poundskohlrabiwithleavesattached¼cupwater
2tablespoonsunsaltedbutter½cupthinlyslicedonion¼cupheavycream
Coarsesaltandfreshlygroundpepper
Separateleavesfromkohlrabiandfinelyslicetoyield3cups;cutfleshinto½-inchcubestoyield4cups.Bringthewatertoaboilina
mediumsaucepanandaddthekohlrabicubes.Cover,reducetoasimmer,andcookuntiljusttender,about8minutes.
Addbutterandonionandsimmer,stirringoccasionally,untilonionistender,about5minutes.Stirinkohlrabileavesandthecreamand
cook,stirring,untilleavesaretenderbutstillgreen,3to5minutes.Seasonwithsaltandpepperandserveimmediately.
Perserving:165calories,11.42gfat(7.06gsaturatedfat),35.43mgcholesterol,14.93g
carbohydrates,4.36gprotein,8.16gfiber
BroccoliniwithLemon
1
2
BroccoliniwithLemon
Broccolinilookslikebabybroccoli,butit’sactuallyanaturalhybridofbroccoliandChinesekale.Thetwo-stepcookingmethodusedhere(firstblanch,thensautéinoliveoilwithlemonzest)wouldalsoworkforotherleafygreenslikebroccolirabeandcollards.Serveitoverbarley,quinoa,orpolenta;tosswithwhole-grainpasta;oruseitasapizzatopping.SERVES4
1poundbroccolini(1to2bunches)Coarsesalt
2teaspoonsextra-virginoliveoilZest(removedinlongstrips)andjuiceof½lemon
Prepareanice-waterbath.Blanchbroccoliniinalargepotofsaltedboilingwateruntiltender,about4minutes.Transferbroccolinitothe
icebathtocool.Drainandpatdry.
Heatoliveoilinalargehigh-sidedskilletovermedium-high.Cooklemonzestuntilsizzling,about30seconds.Addbroccolini,and
cook,stirring,justuntilwarmedthrough.Transfertoaplatter,seasonwithsalt,andaddlemonjuice.
Perserving:70calories,2.33gfat(0.33gsaturatedfat),0mgcholesterol,8.66g
carbohydrates,4.03gprotein,1.36gfiber
RoastedMixedCabbages
RoastedMixedCabbages
Whencabbageisslow-roasted,theleafyedgesbecomedeliciouslycharredandcaramelized.Foraddedvariety,youcouldalsotosshalvedbrusselssprouts,choppedturnips,orshallotsintothemix.ThecabbageswouldgowellwiththeCeleriacandAppleMash,MashedWhiteBeansandVegetables,orbraisedlentils.SERVES6
5poundsmixedgreenandredcabbages(from3heads),coredandcutinto¾-inch-thickwedges6sprigsthyme
2tablespoonsplus1½teaspoonsextra-virginoliveoilCoarsesaltandfreshlygroundpepper
Preheatovento425°F.On2rimmedbakingsheets,combinecabbageswiththymeandoliveoil.Seasonwithsaltandpepper.Spreadevenlyandroast,turningevery15minutes,untiltenderandslightlycharred,about1hour15minutes.Serveimmediately.
Perserving:165calories,6.5gfat(0.9gsaturatedfat),0mgcholesterol,26.23g
carbohydrates,5.34gprotein,8.64gfiber
RoastedCauliflowerwithLemonandCilantro
1
2
RoastedCauliflowerwithLemonandCilantro
Cauliflowerisatitstender,nuttybestwhenroasted.Currypowder,cilantro,andlemonjuiceareaddedhereforextraflavor,butyoucouldswapthoseoutwithothercomponents.Tryspicessuchaspaprikaorcayenne,andthenfinishwithfreshlimejuiceandchoppedfreshherbssuchasparsley.SERVES4
1headcauliflower(about1pound),trimmedandcutcrosswiseinto½-inch-thickslices2tablespoonsextra-virginoliveoil1teaspooncurrypowderCoarsesaltandfreshlygroundpepper½lemon,cutintowedgesFreshcilantro,forgarnish
Preheatovento450°F.Onarimmedbakingsheet,drizzlecauliflowerwitholiveoil,sprinklewithcurrypowder,andseasonwithsaltand
pepper.Tosstocombineandspreadinanevenlayer.Roastuntilgoldenbrownunderneath,about15minutes.
Flipcauliflowerandcontinuecookinguntiltender,about10minutesmore.Removefromoven.Squeezelemonovercauliflower,garnish
withcilantro,andserve.
Perserving:98calories,7gfat(6gsaturatedfat),0mgcholesterol,11gcarbohydrates,
5gprotein,5gfiber
ShreddedBrusselsSproutswithPecansandMustardSeeds
12
ShreddedBrusselsSproutswithPecansandMustardSeeds
MustardseedsareoftenusedtoseasoncabbagesinGermancooking.Toastingtheseedsenhancestheirflavor,soonlyasmallamountofbutterandoliveoilareneededtosautéthebrusselssprouts.Toastedpecansalsobringtheirownbitofbutteryflavoraswellasadecentamountofprotein.ThisisaThanksgivingdishthateveryonewillbegratefulfor.SERVES4
2containers(10ounceseach)brusselssprouts,endstrimmed½tablespoonunsaltedbutter2teaspoonsoliveoil1tablespoonyellowmustardseeds1to2tablespoonsfreshlemonjuiceCoarsesaltandgroundpepper1/3cuppecans,toastedandcoarselychopped
Shredbrusselssproutsusingtheshreddingdiskofafoodprocessor(orhalvesproutsandthinlyslicewithachef’sknife).
Inalargenonstickskillet,heatbutterandoliveoilovermedium-high.Addmustardseedsandcook,stirring,untilfragrant,about30
seconds.Addbrusselssproutsandcook,tossingoccasionally,untiltenderandbeginningtobrown,7to9minutes.Removefromheat,stirinlemonjuice,andseasonwithsaltandpepper.Servetoppedwithpecans.
Perserving:169calories,12gfat(2gsaturatedfat),3.76mgcholesterol,14gcarbohydrates,
6gprotein,6gfiber
BabyBokChoywithChile,Garlic,andGinger
12
BabyBokChoywithChile,Garlic,andGinger
Bokchoy’smildtastecallsforassertiveflavorings,suchasthechile,garlic,andfreshgingerusedhere.Babybokchoyisespeciallydesirableforitssmallsizeandtenderleaves,butthisrecipecanalsobemadewithregularbokchoyslicedlengthwiseinto1½-inchpieces.Servewithsteamedrice,vegetablefriedrice,Asiannoodles,orgrilledorbroiledtofu.SERVES4
2teaspoonscanolaorsaffloweroil1redjalapeñochile,thinlysliced(ribsandseedsremovedforlessheatifdesired)1garlicclove,thinlysliced1piece(about1inch)freshginger,peeledandthinlysliced1poundbabybokchoy,halvedlengthwise3tablespoonswaterCoarsesalt
Heatoilinalargeskilletovermedium-high.Addjalapeño,garlic,andgingerandcook,stirring,untiltender,about1minute.
Addbokchoyandthewater.Covertightlyandsteamuntiltender,7to8minutes.Uncover,andcookuntilanyremainingliquid
evaporates.Seasonwithsaltandserve.
Perserving:40calories,2.58gfat(0.2gsaturatedfat),0mgcholesterol,3.24g
carbohydrates,1.9gprotein,1.18gfiber
RoastedSweetPotatoeswithParsleyandWalnutPesto
1
2
3
RoastedSweetPotatoeswithParsleyandWalnutPesto
Adrizzleofpestogivesnewlifetoroastedsweetpotatowedges—andwouldalsoperkupotherroastedvegetables,includingcauliflower,brusselssprouts,andcarrots.Whenroastingthepotatoes,leavetheskinsonforgreaternutrition(andbettertexture).Highheatmuddiesthefreshflavorsoftheparsleyandlemonzestinthepesto,sodrizzleitoverthepotatoesjustbeforeserving.SERVES4
4sweetpotatoes,scrubbedandcutinto1-inchwedges¼cupplus3tablespoonsextra-virginoliveoilCoarsesaltandfreshlygroundpepper2cupsfreshflat-leafparsley¼teaspoonchoppedgarlic(about1smallclove)½cupwalnuts,toasted
Gratedzestof1lemon1tablespoonfreshlemonjuice
Preheatovento425°F.Onarimmedbakingsheet,tosssweetpotatoeswith1tablespoonoliveoilandseasonwithsaltandpepper.
Spreadinanevenlayer;roast,turningonce,untilgoldenandtender,about25minutes.Letcoolslightly.
Meanwhile,pulseparsley,garlic,walnuts,zest,andlemonjuiceinafoodprocessoruntilcoarselychopped.Addremaining¼cupplus2
tablespoonsoilinasteadystreamandprocessuntilcombined.Seasonwithsaltandpepper.
Toserve,drizzle2tablespoonspestooversweetpotatoes,andservetherestalongside.
Perserving:431calories,33gfat(4gsaturatedfat),0mgcholesterol,31gcarbohydrates,
5gprotein,6gfiber
Top:GoldenBeetSlaw;BottomLeft:AsparagusandCarrotSlaw;BottomRight:Cabbageand
GreenAppleSlaw
ThreeVegetableSlaws
Allthreeoftheseslawsforgomayonnaise-baseddressingsinfavoroftwolighteroptions:oliveoilandyogurt.
GoldenBeetSlawSERVES6
¼cupextra-virginoliveoil2tablespoonsred-winevinegar1teaspoonfinelygratedorangezest1tablespoonfreshorangejuiceCoarsesaltandfreshlygroundpepper1½poundsgoldenbeets,peeledandcutintomatchsticks3scallions,trimmedandthinlysliced½cupchoppedfreshcilantroleaves
Whiskoil,vinegar,andzestandjuiceinabowl.Seasonwithsaltandpepper.Addbeets,scallions,andcilantro.Tosstocombineandserve.
Perserving:140calories,9.56gfat(1.34gsaturatedfat),0mgcholesterol,12.16g
carbohydrates,2.11gprotein,3.58gfiberAsparagusandCarrotSlawSERVES6
3carrots,peeled
1½poundsasparagus,toughendstrimmed1/3cupfreshmintleaves1/3cupthinlyslicedredonion2tablespoonsextra-virginoliveoil1tablespoonfreshlemonjuiceCoarsesalt
Gratecarrotsandasparagusonthelargeholesofaboxgrater.Tosswithmint,onion,oil,andjuiceinabowl.Seasonwithsaltandserve.
Perserving:89calories,4.9gfat(0.72gsaturatedfat),0mgcholesterol,8.32g
carbohydrates,2.91gprotein,3.42gfiberCabbageandGreenAppleSlawSERVES6
½cupplainlow-fatyogurt1freshredchile,seededandfinelychopped1tablespoonapplecidervinegar1tablespoonmincedpeeledfreshginger1teaspoontoastedblackmustardseeds
½teaspoontoastedcuminseeds
Coarsesalt
3cupsshreddedcabbage2GrannySmithapples,cutintomatchsticks
Whiskyogurt,chile,vinegar,ginger,andbothseedsinabowl.Seasonwithsalt.Stirincabbageandapplesandserve.
Perserving:53calories,0.7gfat(0.24gsaturatedfat),0mgcholesterol,11.11g
carbohydrates,1.94gprotein,2.14gfiber
Sauté-SteamedSwissChard
1
2
3
Sauté-SteamedSwissChard
Committhiscookingmethodtomemoryforusingwithallyourleafygreens.Thecookingtimewillvaryaccordingtohowyoungandsmallthegreensare,sotasteasyoucooktojudgethedegreeofdoneness.Tryred,green,orrainbowchardorsubstituteslikebeetgreens,bokchoy,mizuna(avarietyofJapanesemustardgreenwithsawtoothleaves),andspinach.Thegreenswouldbedeliciousoverpolentaorwithscrambledeggsforbreakfast.SERVES4
1½poundsSwisschard,toughstemendstrimmed1tablespoonplus1½teaspoonsoliveoil3garliccloves,pressedorminced½cupwater
Coarsesaltandfreshlygroundpepper1lemon,cutintowedges
WashSwisschardwellanddrain,leavingwaterclingingtoleaves.Withachef’sknifeoryourhands,separateleavesfromstems.Cut
stemscrosswiseinto½-inchpieces.Stackleaves,rollthem,andcutcrosswiseinto½-inchribbons.
InalargeheavypotorDutchoven,heatoliveoilovermedium.Addgarlicandcook,stirring,untilgolden,about1minute.Stirinchard
stems;reduceheattomedium-low,cover,andcook,stirringoccasionallyuntilstemshavesoftened,3to5minutes.
Adddampchardleavesandthewater.Coverandcook,stirringoccasionally,untilthegreensarecompletelywiltedandtender,3to
6minutes.Seasonwithsaltandpepper.Serveimmediatelyonaplatterorinabowl,withlemonwedgesontheside.
Perserving:82calories,5gfat(1gsaturatedfat),0mgcholesterol,8gcarbohydrates,3
gprotein,3gfiber
QuinoaandGreenBeanSalad
1
2
3
QuinoaandGreenBeanSalad
Morevegetables,fewergrains—that’swhatgivesthissaladafreshpersonality,alongwiththeextraflavorprovidedbyafullcupofparsley.Here,quinoaplaysasupportingroletoblanchedgreenbeans,providingabitofproteintothedish.SERVES8
½cupplus1tablespoonextra-virginoliveoil1smallonion,minced2garliccloves,mincedCoarsesaltandfreshlygroundpepper1cupquinoa,rinsedanddrained1¾cupswater
1poundgreenbeans,trimmed1cupfreshflat-leafparsleyleaves3tablespoonsred-winevinegar
Heat1tablespoonoliveoilinamediumsaucepanovermedium-high.Addonionandgarlicandseasonwithsaltandpepper.Cook,stirring,
untilonionistranslucent,about3minutes.Stirinquinoaandcook,stirring,for1minute.Addthewaterandbringtoaboil.Reducetoasimmerandcook,covered,untilquinoaistenderandwaterisabsorbed,about15minutes.Removefromheat.Letstand10minutes;fluffwithfork.Letcoolcompletely.
Meanwhile,cookbeansinapotofboilingsaltedwateruntilcrisp-tenderandbrightgreen,about4minutes.Drainandrinseincold
watertostopthecookingandcoolcompletely.
Combinequinoamixture,greenbeans,andparsleyinalargebowl.Tosswithremaining½cupoilandthevinegar;seasonwithsaltand
pepper,andserve.
Perserving:143calories,7gfat(1gsaturatedfat),0mgcholesterol,16gcarbohydrates,
3gprotein,2.68gfiber
RoastedBrusselsSproutsandGrapeswithWalnuts
1
2
RoastedBrusselsSproutsandGrapeswithWalnuts
Here’sanothergreatThanksgivingsidedishthatusesbrusselssproutsinasurprisingway,thistimeroastedalongsidegrapesandtoppedwithwalnuts(orpecans,ifyouprefer).Balsamicvinegarisdrizzledoverthesproutsafterroastingtoincorporatetheflavorfulbitsfromthebottomofthebakingsheet.Choosesproutsthatareaboutaninchindiameter;largersproutscanbebitter.SERVES8
1½poundsbrusselssprouts(about8cups),halvedorquarterediflarge1½poundsredseedlessgrapes(about4cups)2tablespoonsextra-virginoliveoil¼cupfreshthymeleavesCoarsesaltandfreshlygroundpepper2teaspoonsbalsamicvinegar½cupwalnuts,toastedandcoarselychopped
Preheatovento450°F.On2rimmedbakingsheets,tossbrusselssproutsandgrapeswitholiveoilandthyme,dividingevenly.Season
withsaltandpepper.Roastuntiltenderandbrowned,tossingoccasionally,about20minutes.
Drizzleeachsheetwith1teaspoonvinegarandscrapeupanycaramelizedbitswithawoodenspoon.Addwalnuts;tosstocombine,
andserve.
Perserving:169calories,8gfat(1gsaturatedfat),0mgcholesterol,24gcarbohydrates,4
gprotein,4gfiber
SmashedParsnipsandPotatoeswithThyme
VERSATILEVEGETARIAN:
MASHESANDPUREES
Practicallyanyvegetablecanbemashedorpureedtoproduceavarietyoftextures—fromvelvetysmoothtofluffyandlight,orevencoarseandrustic(think“smashes”).Thepotatoesandrootvegetablesheremakeespeciallydeliciousversions,butpeas,fennel,broccoli,cauliflower,andasparagusareotherfineoptions.Firstcookthevegetablesuntiltender,thenmashorpuree,addingasmallamountofoilorbutterandherbsorspices.Forsuchminimaleffort,you’llberewardedwithrich-tastingsidedishesthathavebroadappeal.SMASHEDPARSNIPSANDPOTATOESWITHTHYMESERVES4
¼cupextra-virginoliveoil,plusmorefordrizzling½poundparsnips,peeledandcutinto½-inchpiecesCoarsesaltandfreshlygroundpepper1½poundsbabyYukonGoldpotatoes,quartered1tablespoonplus1½teaspoonsfreshthymeleaves
1.Heat1tablespoonoliveoilinamediumsaucepanovermedium.Cookparsnipswith¼teaspoonsalt,stirringoccasionally,5minutes.Addpotatoes,1½teaspoonssalt,andenoughwatertocoverby1inch.Bringtoaboil,thenreduceheatandsimmeruntilparsnipsandpotatoesareverytenderbutstillholdtheirshape,12to14minutes.Drain.
2.Returnemptysaucepantohighheat,allowinganyremainingwaterto
evaporate.Addremaining3tablespoonsoilandthethyme.Cook,stirring,untilthymestartstosizzle,about1minute.
3.Addparsnipsandpotatoes,andsmashwithapotatomasherorthebackofawoodenspoonuntilcombinedbutstillchunky.Seasonwithsaltandpepper.Drizzlewithmoreoilandserveimmediately.
Perserving:287calories,14.36gfat(2.05gsaturatedfat),0mgcholesterol,37.14g
carbohydrates,3.59gprotein,6.99gfiber
TopLeft:Roasted-Beet-and-TomatoPureewithOrange;Right:CeleriacandAppleMash;Bottom:
MashedCarrotswithHoneyandChiliPowder
VERSATILEVEGETARIAN:MASHESANDPUREESVARIATIONS
Roasted-Beet-and-TomatoPureewithOrangeSERVES6
1poundripeplumtomatoes,quarteredandseeded1teaspoonchoppedfreshthyme3tablespoonsextra-virginoliveoilCoarsesalt
2½poundsredbeets,scrubbedandtrimmed1tablespoonplus1teaspoonorangejuice
Preheatovento375°F.Tosstomatoeswiththymeand1tablespoonoilonarimmedbakingsheet;seasonwithsalt.Spreadinasinglelayeronhalfthesheet.Tossbeetswithremainingoil,andseasonwithsalt.Wrapbeetsinparchmentandthenfoil,andplaceonotherhalfofsheet.Roastuntiltomatoesaresoftenedandbeetsaretender,45to50minutes.Letcoolslightly,thenpeelbeetsandcoarselychop.Workingintwobatches,pureetomatoesandbeetsinafoodprocessor.Transfertoabowl.Stirinorangejuice,seasonwithsalt,andserve.
Perserving:160calories,7.48gfat(1.05gsaturatedfat),0mgcholesterol,21.42g
carbohydrates,3.74gprotein,6.22gfiberMashedCarrotswithHoneyandChiliPowderSERVES4
1½poundscarrots,peeled,halvedlengthwiseiflarge,andcutinto1-inchpieces1tablespoonunsaltedbutter2teaspoonshoney
½teaspoonchilipowderCoarsesaltandfreshlygroundpepper
Setasteamerbasketinasaucepanfilledwith2inchessimmeringwater.Addcarrots;coverandsteamuntilverytender,25minutes.Transfertoabowlandmash.Stirinbutter,honey,andchilipowder;seasonwithsaltandpepper,andserve.
Perserving:106calories,3.3gfat(1.9gsaturatedfat),7.53mgcholesterol,19.3g
carbohydrates,1.7gprotein,4.9gfiberCeleriacandAppleMashSERVES6
1¾cupsvegetablestock,preferablyhomemade
1cupwater
1poundceleriac,peeledandcutinto1-inchpieces1poundYukonGoldpotatoes,peeledandcutinto1-inchpieces1GrannySmithapple,peeled,cored,andcutinto1-inchpieces1shallot,coarselychopped1bayleaf
Coarsesalt
2tablespoonsunsaltedbutter¾ouncebluecheese(about2tablespoons),plusmoreforserving
Inalargepot,combinevegetablestock,thewater,celeriac,potatoes,apple,shallot,andbayleaf.Bringtoaboil,thenadd1teaspoonsalt.Cookuntilvegetablesaretender,about10minutes.Draininasieve,reservingliquid;discardbayleaf.Returnceleriac,potatoes,apple,andshallottopot,andadd¾cupreservedcookingliquid.Coarselymashwithapotatomasher.Usingafork,mashtogetherbutterandbluecheeseinasmallbowl.Stirintoceleriacmixture;seasonwithsalt.Spoonintoawarmbowl,andcrumblemorebluecheeseoverthetop.
Perserving:160calories,5.15gfat(3.15gsaturatedfat),12.69mgcholesterol,26.11g
carbohydrates,3.86gprotein,3.91gfiber
BEANSANDOTHERLEGUMES
Thoughsmallinsizeandplaininappearance,legumes—whichincludebeansandlentils(aswellaschickpeas,soybeans,peas,greenbeans,andpeanuts)—areindispensableinthevegetariankitchen.Theycontributeasavorytasteanddense,substantialtexturetoallsortsofdishesaswellasplentyofproteinandfiber.Whencombinedwithwholegrains,theyalsocreateacompleteprotein.
•Pairbeanswithrice,orusetheminchilisandotherstews,asafillingforenchiladasortacos,orincomposedsalads.Theycanalsobemashedtomakedips,incorporatedintoveggieburgers,orservedasamaincourseorsidedishontheirown.Lentils,whichcookmorequicklythanotherbeans,areperfectforsoupsandsalads.
• Canned beans are convenient for quick meals, but dried varieties aremore economical and don’t have added sodium. Store dried beans inairtight containers up to a year. Before cooking, pick through them toremoveanystonesorotherdebris,thensoakandcookasdescribedhere.Ifusingcannedbeans,drainandrinsebeforecookingoreating.
WHOLEGRAINSANDQUINOA
Highincomplexcarbohydratesandfiber,wholegrainsareagreatsourceofenergy.Wheatberries,barley,rice,farro,bulgur,andmilletareallexamplesofwholegrains.Quinoaisactuallytheseedofaplantrelatedtospinachandnottechnicallyagrain;asaso-calledcompleteprotein,quinoaisoneoftheonlyplant-basedsourcesofallnineessentialaminoacids(nutritionalbuildingblocks).
•Oneoftheeasiestwaystoenjoywholegrainsistotossthemwithvegetablesorherbsinasalad(asintherecipeshereandhere);youcanalsousetheminrisottos,pilafs,soups,orfillingsforstuffedvegetables.Seehereforcookinginstructionsforthemostwidelyavailablegrains.
•Sincecookedgrainsaresoversatile,makemorethanyouneed;tossextragrainswithalittleoliveoil,seasonwithsaltandpepper,andkeepintherefrigeratorupto5days.
•Mostgrainscanbepurchasedinpackagesorfrombulkbinsathealth-foodstoresandwell-stockedsupermarkets;theyarebeststoredinairtightglassjarsorcanistersinacool,dryplace.Todiscouragepantrypests,placeabayleafordriedchilepepperinthecontainer.Grainswillgenerallykeepsixmonthstooneyear.
PASTA
Pastaisafavoriteoptionforvegetariancooking,andwithgoodreason:it’stheperfectpartnerfornearlyanyvegetableorsauce,itcooksquickly,andit’satime-testedcrowd-pleaser.
•Pastacanbetossedwithnothingotherthanoliveoilandherbstomakeadeliciousmeal.Combinepastawithbeansandvegetablesinarobustsalad.Bakedpastasareclassiccomfortfoods;foramorenutritionallybalancedmeal,switchuptheproportionsalittleandallowthevegetablestotakethelead.Thekeytoallgreatpastaisgenerouslysaltingthecookingwatersothatitis“saltylikethesea.”
•Choosewhole-grainversions,suchasthosemadefromspelt,wholewheat,orfarro,whenyoucan:theycontainmorefiber
andhavedistinctiveflavors.Gluten-freevarietiesmadefrombrownrice,lentils,quinoa,orcornareincreasinglyavailable.Soba,orbuckwheat,noodlesarethetraditionalchoiceforJapanesenoodledishes;theyalsoprovidemoreproteinthanmanyothervarieties(andthoselabeled100%buckwheatarealsogluten-free).Pastascanbestoredintheiroriginalpackaginguntilopened,thentransferredtoairtightcontainers.Theyarebestusedwithinoneyearofpurchase.
EGGS
Althoughsomevegetariansdon’teateggs,thosewhodobenefitfromtheirhighproteincontentandculinaryversatility.
•Topsaladsorsandwicheswithpoachedeggs,addscrambledeggstofriedrice,orusethemtomakeomeletsorfrittatas.Hard-boiledeggskeepforaboutaweek;boilafewonSundayandthenusethemthroughouttheweekinsandwichesandsaladsorasasnack.
•Thebestplacetobuyethicallyfarmedeggsisatfarmer’smarkets,whereyoucantalktofarmersabouttheirpractices.Ifyoubuyeggsatthegrocerystore,lookfortermssuchas“cagefree”or“pastureraised,”butbemindfulthattheselabelsaren’tregulatedbytheUSDA.TheUSDAdoesregulatetheterm“organic,”whichmeansthebirdsareraisedwithoutantibiotics,givenorganicfeed,andprovidedsomeaccesstotheoutdoors.
•Keepeggsintheiroriginalcartoninthebodyoftherefrigerator,notinthedoor(otherwisetheeggsarejostledandsubjectedtotemperaturechangeseachtimethedooropens).Eggsshouldkeepforseveralweeks.Here’saneasywaytotest
forfreshness:Gentlydropanegginaglassofwater.Ifitfloatstothetopitmaybespoiled;ifitsinkstothebottomorhoversinthemiddle,it’sstillsafetoeat.
NUTSANDSEEDS
Avarietyofnutsandseeds,suchasalmonds,walnuts,pinenuts,andsunflowerseeds,canbeusedtoaddproteinandcrunchtomanymeatlessdishes.
•Sprinklenutsontosalads,pastas,andvegetablesides,blendthemintopestos,orenjoythemasanenergy-boostingsnack.
•Buynutsfromasourcewithhighturnovertoavoidanythatarestaleorrancid.Youcanstoretheminthepantry,buttheywilllastlonger—uptosixmonths—inthefreezer.
TOFU,TEMPEH,ANDSEITAN
Don’tthinkoftofu,tempeh,andseitanas“meatsubstitutes”—thinkoftheminsteadasdistinctingredientswiththeirowntastesandvirtues.Usedthoughtfully,theyaddprotein,flavor,andsubstance.
•Tofu(pressedcakesofsoybeancurd)maybefamiliar,eventomeateaters,asastapleofAsiancuisines,andyou’llcommonlyfinditinstir-fries,noodlesoups,andcurries.Itcomesinsilken,soft,firm,andextra-firmvarieties:silkentofuisidealforpureeingintosauces,smoothies,orevendesserts;softworkswellinsoups;andfirmorextra-firmisbestforfryingorgrilling(pressitfirsttoremoveexcessmoisture;seeinstructions).Packagesofwater-packedtofucomewithasell-bydate;any
unusedportioncanbedrained,coveredwithfreshwater,andrefrigeratedinanairtightcontaineruptooneweek.Unopenedvacuum-packed(shelf-stable)tofuwillkeepatroomtemperatureuptoeightmonths.
•Liketofu,tempehismadefromsoy;butunliketofu,itismadefromthewholebeans,andhasadensertextureandstrongerflavor.Cutorcrumbleitintosmallpiecesandaddittostir-friesinsteadoftofu,orinplaceofgroundbeefinchiliorhash.Storetempehinanairtightcontainerintherefrigeratoruptoaweek,orinthefreezerupto3months.
•Seitan,popularinBuddhistandmacrobioticdiets,ismadefromwheatgluten,notsoy.Itisknownforitsdense,meatytextureandflavor;cutitintoslicesanduseitforsandwiches,kebabs,andcasseroles(seearecipeforhomemadeseitan).Refrigerateseitaninitsbrothuptooneweek,orfreezeinindividualportions,wrappedinparchment,uptoonemonth.
CHEESE
Cheesecanoftenenhancevegetable-baseddishesbycontributingrichnessandflavor,evenwhenusedinsmallamounts.Acheeseboardisalovelyadditionwhenentertainingorwheneatingaselectionofsmallplates,andabiteofcheeseeatenwithfruit,nuts,orpicklesalsomakesahealthysnack.
•Whencooking,newcombinationsorpreviouslyunfamiliarcheesescanrefresholdfavoritessuchaspizzas,burgers,andpastas;abitofcheesecrumbledoversaladsandvegetablesidedishesmakesthemmorefillingandsatisfyingtoeat.
•Keepcheesesinthecheesecompartmentoftherefrigerator,wrappedincheesecloth,parchmentorwaxpaper,oritsoriginalpackaging.Donotcompletelyenclosecheeseinplasticwrap,whichwillpreventitfrom“breathing;”ifyouchoosetowrapitinplastic,leavetherindexposed.Cheesewillgenerallykeepforthreetofourweeks,whilesomehardcheeses(suchasagedParmigiano-Reggiano)lastmonths,andsomesofterones(suchasfeta)onlydays.Forfreshorhigher-endcheeses,it’sbesttobuyonlytheamountthatyouwillneed.
OILSANDVINEGARS
Theclassicpairofoilandvinegarisessentialforcookingandfordressingsalads;choosingafewvarietiesofeachallowsformaximumversatility.Attheveryleast,you’llwantoneneutral-tastingvegetableoilforhigh-heatcookingandgood-qualityextra-virginoliveoilfordressings.
•Extra-virginoliveoilisdeliciousinvinaigrettesanddrizzledontofinisheddishes;it’salsohighinmonounsaturatedfat,whichcanlowercholesterolandbloodpressure.Extra-virginoliveoilisnotrecommendedforcookingathightemperatures,though,asithasalowsmokepoint.Otherflavorfuloils,suchaswalnut,hazelnut,almond,andtoastedsesameoil,canbeusedinthesamemannerasextra-virginoliveoil.
•Safflower,canola,andgrapeseedoilsareneutraltastingandhaveahighsmokepoint,whichmeanstheycanwithstandhightemperatureswithoutburningorsmoking.Usethemforsautéing,frying,orstir-frying.
•Keepavarietyofvinegarsonhandforcookingandfordressing
salads.Balsamic,cider,whiteorredwine,ricewine,andsherryarethemostfrequentlyused.
•Storemostoilsandvinegarsintheiroriginalbottlesinacool,darkplace—oilsforuptosixmonthsandvinegarsuptooneyear.Nutoilsshouldberefrigeratedandusedwithinthreetosixmonths.
SPICESANDHERBS
Thespicesandherbsyouchoosewilldependonpersonalpreference,butitalsohelpstostockawell-roundedassortment.
•A“starterkit”ofspicesmightincludecinnamon,nutmeg,cumin,chilipowderorcayenne,andredpepperflakes,pluswholeblackpeppercornsforgrinding;customizeyourpantrywithadditionssuchassmokedpaprika,currypowder,garammasala,coriander,cardamom,andturmeric.Keepspicesinairtightcontainersawayfromlightandheat(donotstorethemabovethestovetop).Mostspiceswilllosetheirpotencyafteraboutayear;markthedateofpurchaseoneachbottlesoyou’llknowwhenit’stimetoreplace.
•Freshherbsareanothergreatwaytoboostflavor,bothincookingandasgarnishes.Freshherbsarepreferredoverdriedfortheirpure,brightflavors.Rinseanddryherbscarefullybeforeusing,withoutcrushingtheleaves.Storethemintherefrigeratorinaresealableplasticbagbetweenlayersofbarelydamppapertowelsforuptooneweek.Driedherbsaremorepotentthanfresh,soifyousubstitutetheminarecipe,decreasethequantitytoone-quartertheamount.Storedriedherbsasyouwouldgroundspices,inacool,darkplace.
favoriteflavorboostersPuttingtogetheramealismucheasierwhenyouhaveahandfulofflavor-packedcomponentsattheready.Thefollowingoneskeepwellintherefrigeratorandcanbeincorporatedintoarangeofdishessuchasbruschetta,pizzas,soupsandstews,salads(includinggrain-basedversions),sandwichesandvegetableburgers,pastas,andomeletsandfrittatas.
MarinatedRoastedRedPeppersMAKES2CUPS
Slice3roastedREDPEPPERSinto1-inch-widestrips.Tosswith½cupEXTRA-VIRGINOLIVEOIL,3tablespoonsBALSAMICVINEGAR,and1verythinlyslicedGARLICclove.SeasonwithcoarseSALTandfreshlygroundPEPPER.Refrigerateinanairtightcontainerupto1week.Bringtoroomtemperaturebeforeusing.
QuickPicklesMAKES2½QUARTS
Usethismasterrecipetopicklecucumberorotherslicedvegetablessuchascarrots,beets,redonions,ortrimmedgreenbeans.Inabowl,toss2poundsKIRBYCUCUMBERS,sliceddiagonally¼inchthick;3smallONIONS(optional),cutinto½-inchwedges;and3tablespoonscoarseSALT.Cover;refrigerate2hours.Inasaucepanovermediumheat,cook2cupsCIDERVINEGAR,1¾cupspackedLIGHT-BROWNSUGAR,1tablespoonMUSTARDSEEDS,and¾teaspoonCELERYSEEDS,stirringtodissolvesugar.Rinseanddraincucumbermixture.Pourvinegarmixtureover;letcool.Refrigerateinanairtightcontainerupto3weeks.
TapenadeMAKES1¼CUPS
Pulse2cupspittedBLACKOLIVES,suchaskalamata,½cupfreshflat-leafPARSLEYleaves;and1GARLICcloveinafoodprocessoruntilcoarselychopped.Stirin2tablespoonsEXTRA-VIRGINOLIVEOIL.Refrigerateinanairtightcontainerupto2weeks.
Slow-RoastedTomatoesMAKES24HALVES
Preheatovento325°F.Halve12PLUMTOMATOES(about4poundstotal)lengthwise.Arrangetomatoes,cutsideup,inasinglelayerontworimmedbakingsheets.Dividingevenly,drizzlewith¼cupEXTRA-VIRGINOLIVEOILandsprinklewith
4teaspoonschoppedfreshTHYMEandcoarseSALTandfreshlygroundPEPPERtotaste.Roastuntilsoftened,about90minutes.Letcoolcompletely.Refrigerateinanairtightcontainerupto5days.
RoastedGarlicMAKES2CUPS
Preheatovento400°F.Usingaserratedknife,sliceoffthetopquarterof6to8GARLICheads(about1poundtotal).Arrangecutsideupinabakingdish.SeasonwithcoarseSALTandfreshlygroundPEPPER.Drizzleevenlywith½cupEXTRA-VIRGINOLIVEOIL.Coverdishtightlywithparchment,thenfoil;roastuntilclovesaregoldenandsoft,about1hour.Letstandjustuntilcoolenoughtohandle,thensqueezeoutcloves.Transfergarlicandoiltoanairtightcontainer,andrefrigerateupto2weeks.
All-PurposeVinaigretteMAKES1CUP
Inasmallbowl,whisk¼cupWHITE-WINEVINEGAR(orsubstitutered-wine,sherry,orbalsamicvinegarorfreshlemonjuice)and1tablespoonDIJONMUSTARD;seasonwithcoarseSALTandfreshlygroundPEPPER.Ifdesired,add1teaspoonmincedGARLIC,3choppedSCALLIONS,or2tablespoonschoppedfreshHERBS.Slowlyadd¾cupEXTRA-VIRGINOLIVEOIL,whiskinguntilemulsified.(Alternatively,shaketheingredientsinajar.)Refrigerateinanairtightcontainerupto2weeks;whisk(orshake)beforeusing.
CaramelizedOnionsMAKES2CUPS
Inalargeheavyskillet,heat¼cupOLIVEOILovermedium-high.Add2½poundsONIONS,peeled,halvedlengthwise,andsliced¼inchthick;sprinklewith1teaspoonSUGAR.Cook,stirringoccasionally,untiltranslucent,about15minutes.
Reduceheattomediumandcontinuecooking,stirringfrequently,untildeepgoldenbrown,30to45minutesmore.(Ifonionsbegintodarkentooquickly,stirinalittlewater.Adjustheatifonionsarecookingtooquicklyortooslowly.)Add1to2tablespoonswaterandscrapetocombinebrownbitsfrombottomofpan.Removefromheat;seasonwithcoarseSALT.Letcoolcompletely.Refrigerateinanairtightcontainerupto2weeks.
SeasonedLentilsMAKES1¼CUPS
Inamediumsaucepan,bring½cupdriedgreenLENTILS(pickedoverandrinsed),2thinlyslicedGARLICcloves,andwatertocoverby2inchestoaboiloverhigh.Reduceheatandsimmeruntilthelentilsaretender,about25minutes.SeasonwithcoarseSALTandfreshlygroundPEPPERandletcoolcompletely;drain.Refrigeratelentilsinanairtightcontainerupto5days.
FLAVORBOOSTERSFROMTHEPANTRYThestandoutingredientsbelowaresomuchmorethancondiments:reachforoneoftheseitemstoinstantlyinvigorateyourcooking.Chilesandchilisaucesaddheat,forexample;tomatopaste,soysauce,andnutbutterscontributetheirownflavorsandtextures.
•Asianchilesauce,suchasSrirachaorsambaloelek
•assortedmustards
•chileoil
•chipotlesinadoboorothercannedchiles
•currypastes
•hot-peppersauce,suchasTabasco
•nutbutters,suchaspeanut,almond,orcashew
•preservesandchutneys
•soysauceortamari
•salt-packedorbrinedcapers
•tahini(sesameseedpaste)
•tomatopaste
basicsSOFT-COOKINGEGGS
Place(room-temperature)eggsinasmallsaucepan,andaddenoughcoldwatertocoverby1inch.Bringtoaboil.Cookfor3minutes.Removeeggsfromsaucepan.
HARD-COOKINGEGGS
Placeeggsinadeepsaucepanandcoverwithcoldwaterby1inch.Bringtoaboiloverhighheat, then immediately removefromheat,cover,andletstand13minutes.Useaslottedspoontotransfereggstoanice-waterbathtostopthecooking.Unpeeledeggscanberefrigeratedupto1week.
POACHINGEGGS
Fill a large deep saucepan with 2 inches of water and bring to a boil.Reduceheattomedium.Whenthewater isbarelysimmering,breakeggintoasmallheatproofcuporbowl.Placinglipofcupinthewater,gentlytipthecuptoslideeggcarefullyintothepan.Repeatwithmoreeggs,ifdesired.Cookuntilwhitesarejustsetbutyolksarestillsoft(theyshouldstill move around inside), 2 to 3 minutes. Lift out eggs with a slottedspoonorsmallmeshsieveandbrieflyrestonpapertowelstodrain.
PRESSINGTOFU
Whenpressed to removeexcesswater, tofubecomesdenser and firmer,holds its shape, andbrownsbetterwhencooked. Lay cut tofu flat on abaking sheet lined with a double layer of paper towels. Place two moreclean towelson topandaddanotherbaking sheet.Weightwithaheavyskilletorcannedgoods;letsit20to30minutes.
TOASTINGNUTSANDSEEDS
• To toast nuts such as almonds, walnuts, or pecans, spread them on arimmed baking sheet and cook in a 350°F oven until fragrant, tossingonce or twice, about 10 minutes. (Start checking after 6 minutes iftoastingslicedorchoppednuts.)
•Toastpinenutsat350°Ffor5to7minutes,andpepitas(pumpkinseeds)or sunflower seeds at 300°F for about 12 minutes, or until lightlybrowned.
•Toasthazelnutsina375°Fovenuntilskinssplit,10to12minutes;whencoolenoughtohandle,rubwarmnutsinacleankitchentoweltoremoveskins.
•Toastsesameseedsinasmallskilletovermediumheat,shakingthepanoccasionally, until golden, 2 to 3 minutes (be careful not to let themburn).Transfertoaplatetocool.
MAKINGBREADCRUMBS
Trim off crusts from a loaf of bread (preferably whole-wheat or whole-grain),andtearthebreadintolargepieces.Pulseinafoodprocessortoformcoarseorfinecrumbs,asdesired.(Fordriedbreadcrumbs,toastthecrumbsona rimmedbaking sheet ina250°Foven12 to15minutes.)Leftover bread crumbs can be frozen, in an airtight container, for 3months.
PREPARINGCOUSCOUS
Toss couscous with a small amount of olive oil, coating evenly, in aheatproofbowl.Pourboilingwaterovercouscous(useanequalamountofwaterandcouscous).Coverandletstanduntilcouscoushasabsorbedthewater,about5minutes.Fluffwithafork.
BLANCHINGANDPEELINGTOMATOES
SliceanXintothebottomofeachtomatowithaparingknife.Blanchinapotofboilingwaterforabout10seconds.Useaslottedspoontoremovetomatoesfrompot,andplungeintoanice-waterbathuntilcoolenoughtohandle.StartingattheX,useaparingknifetoremovetheskin.
ROASTINGPEPPERSORCHILES
Roastpeppersorchiles(suchaspoblanos)overagasflame,turningwithtongs,untilcharredallover.Transfertoabowl,coverwithalargeplate,andletstanduntilcoolenoughtohandle.Scrapeskinsoffwithaparingknife. (Do not run roasted peppers under water.) Remove and discardstems,ribs,andseeds.
PREPARINGARTICHOKES
To trim artichokes: Using a serrated knife, cut off top quarter of theartichoke. Use kitchen shears to trim sharp tips of artichoke leaves.Remove small leaves from bottom of artichoke, and trim stem ifnecessary. To prepare hearts: Cut off top of artichoke and pluck smallleaves from trimmed bottom. Use a paring knife to remove remainingleaves and trim dark green parts from outside of stem. Using a melonballer or small spoon, remove the fuzzy purple choke. If not usingimmediately, add artichoke heart to a bowl of aciduated water (squeezejuiceofhalfalemonintoabowlofwater)topreventdiscoloration.
TESTINGHEATFORCHARCOALGRILLS
Togaugetheheatofacharcoalgrill,holdyourhandabout5inchesabovethe grate: you should only be able to hold your hand there 2 to 3 fullseconds for high heat; 3 to 4 seconds for medium-high; and 4 to 5secondsformedium.
basicrecipesVEGETABLESTOCK
12
Thisstockfreezeswell,soyoumaywanttomakeacoupleofbatches(justdoubletherecipe)touseinallyourvegetariancooking.Tocrushpeppercorns,presswiththebottomofasmallskillet;orcrushwiththesideofalargeknifeonacuttingboard.
2leeks,whiteandpale-greenpartsonly,cutinto1-inchrounds,washedwellanddrained
2carrots,peeledandcutinto1-inchrounds
1smallonion,cutinto1-inchpieces
3garliccloves
8cupswater
5sprigsflat-leafparsley
2sprigsthyme
1driedbayleaf
2teaspoonswholeblackpeppercorns,crushed
Combineleeks,carrots,onion,andgarlicinamediumsaucepan.Cover;cookovermediumheat,stirringoccasionally,for10minutes.
Addthewater,herbs,andpeppercorns.Bringtoaboil.Reduceheat.Simmer,uncovered,30minutes.Pourthroughacheesecloth-lined
strainer;discardsolids.Oncecool,stockcanberefrigeratedforupto2daysorfrozenforupto3months.
MAKES6CUPS
Perserving(1½cups):20calories,0gfat,0mgcholesterol,11gcarbohydrates,1g
protein,0gfiber
APERFECTPOTOFBEANS
Thisrecipeworksforanykindofdriedbean.Thecookingtime,however,willdependonthevarietyandageofthebeans,sochecktheconsistencyfrequentlyastheycook,startingafter
1
2
3
thirtytoforty-fiveminutes.Thebeansneedtosoakatleasteighthoursbeforecooking,soplanaccordingly.Or,trythisquick-soakingmethod:placebeansinalargesaucepan,coverwithcoldwater,andbringtoarapidboil.Turnofftheheatandallowbeanstosoak,covered,for1hour.Drainandrinsebeforecooking.Whensubstitutingdriedbeansforcanned,orviceversa,usethisruleofthumb:One15.5-ouncecanequalsapproximately1½cupscookedbeans.
1pounddriedbeans,suchaschickpeas,kidney,cannellini,navy,black,orpinto,pickedoverandrinsed
2tablespoonsextra-virginoliveoil
1onion,chopped
3garliccloves,chopped
1freshchile,suchasjalapeñoorserrano,chopped(optional)
Coarsesalt
Placebeansinalargebowlorpot.(Beanscanexpandtotwicetheirsize,sochooseabowlbigenoughtoaccommodatethem.)Addwater
tocovergenerouslyandrefrigerateatleast8andupto24hours.Drainandrinsebeforecooking.
Heatoliveoilinalargepotovermedium.Addonion,garlic,andchile(ifusing),andseasonwithsalt.Cook,stirringfrequently,untilonion
issoft,about5minutes.
Addbeans,8cupswater,and1½teaspoonssalt.Bringtoaboil.Reduceheatandsimmer,partiallycoveredandaddingwateras
neededtokeepbeanssubmerged,untilbeansaretenderallthewaythrough,35minutesto2hours.(Takeafewouttotestfordoneness;beansshouldmasheasilywithafork.)Ifnotusingrightaway,letbeanscoolinthecookingliquid.Refrigerateinanairtightcontainerupto5daysorfreezeupto3months.
MAKES6CUPS
1
2
Perserving(1cup):304calories,4.71gfat(0.66gsaturatedfat),0mgcholesterol,
48.54gcarbohydrates,15.03gprotein,6.71gfiber
MARINATEDTOFU
1teaspoonDijonmustard
1tablespoontoasted-sesameoil
1garlicclove,minced
2to3tablespoonslow-sodiumsoysauce,ortotaste
14ounces(1package)extra-firmtofu,drainedandpressed
1tablespooncanolaorsaffloweroil
Inalargeshallowdish,combinemustard,sesameoil,garlic,andsoysauce.Placetofuindish,andturnoncetocoatevenlywith
marinade.Letmarinateatleast20minutesatroomtemperature.
Heatcanolaoilinalargecast-ironpanovermedium-high.Addtofu;cookuntilgoldenandcrisp,about1to2minutesperside.Serve
immediately.
SERVES4
Perserving:155calories,12gfat(0.75gsaturatedfat),0mgcholesterol,3.61g
carbohydrates,9.3gprotein,1.35gfiber
ALL-PURPOSESEITAN
BraggLiquidAminosisaprotein-richliquidderivedfromsoybeansthathasanintenselysavoryflavorsimilartothatofsoysauce(whichcanbesubstituted).Vitalwheatglutenflourhasahigherproportionofprotein(calledgluten)thanothertypesofflourandisusedforbreadbakingaswellasformakingseitan.Youcanfindbothoftheseitems,aswellasnutritionalyeastseasoning,atnatural-foodsstoresandfromonlineretailers.
1
2
3
FORTHEDOUGH
2½cupsvitalwheatglutenflour
¼cupgarbanzobeanflour
¼cupnutritionalyeastseasoning
1teaspoongarlicpowder
1teaspoongroundginger
¼teaspooncoarsesalt
¼teaspoonfreshlygroundpepper
¾cupcoldvegetablestock,preferablyhomemade
¾cupcoldwater
¼cupBraggLiquidAminosorlow-sodiumsoysauce
2tablespoonsextra-virginoliveoil
FORTHESTOCK
4cupsvegetablestock,preferablyhomemade
4cupswater
¼cupBraggLiquidAminosorlow-sodiumsoysauce
2tablespoonsfreshlemonjuice
Makethedough:combinedryingredientsinabowlandwetingredientsinanotherbowl.Addwetingredientstothedry,mixing
withaforkuntilblendedcompletely.Transferdoughtoacleansurfaceandkneadbyhand10times.Letrest3minutes.Knead10to15timesmore;letrest15minutes.
Meanwhile,makethestock:bringvegetablestock,thewater,BraggLiquidAminos,andlemonjuicetoaboilinapot.Reducetoa
simmerandcoverpot.
Rolldoughintoathicklog(about3incheswideby8incheslong).Cutcrosswiseintoeight½-inch-thickpiecesandflattentoabout¼-
inchthickness.Adddoughtostock,cover,andsimmeruntilthemiddleofeachdiskisasfirmastheedges,1to1½hours.(Addjustenoughwater
1
2
3
4
tokeepdoughsubmergedduringcooking.Besurethestockdoesnotboil.)Removefromheatandletcool,uncovered,incookingliquid.Oncecool,refrigerateinliquidforupto1week;orwrapeachdiskinparchmentandfreezeinaresealableplasticbagupto1month.
MAKESABOUT2POUNDS
Perserving(8ounces):197calories,4gfat(1gsaturatedfat),0mgcholesterol,9g
carbohydrates,31gprotein,1gfiber
BASICPOLENTA
1teaspooncoarsesalt
1driedbayleaf
1cupcoarse-groundpolenta(cornmeal)
Freshlygroundpepper
1tablespoonextra-virginoliveoilorunsaltedbutter,forserving(optional)
ShavedParmigiano-Reggiano,forserving(optional)
Bring3cupscoldwater,thesalt,andbayleaftoaboilinaDutchovenoraheavystockpot.Bring2cupswatertoasimmerinasmall
saucepanovermediumheat.
Addthepolentatolargepotinhandfuls,whiskingconstantlyuntilcombined.Reduceheatsothatonlyacoupleoflargebubblesappear
atatimeonthesurface.
Whisktwoladlefulsofsimmeringwaterfromsmallpanintopolenta,andcook,stirringfrequentlywithawoodenspoon,untilwaterhas
beenabsorbed,about5minutes.Continuetoaddtwoladlefulsofwaterevery5minutes,stirringoftenandwaitingforittobeabsorbedbeforeaddingmore,untilpolentaiscreamyandjustpullsawayfromsidesofpot,about45minutes.(Adjustheatasneededduringcooking.)
Ifnotservingimmediately,reduceheattolowestsetting,coverpot,andkeepwarmupto1hour.Removebayleafandseasonwith
5
1
23
pepperbeforeserving.Whenreadytoserve,stirinoliveoilorbutter,andservewithadampspoon.TopeachservingwithshavedParmigiano-Reggiano.
Forfirmpolenta,omitoliveoilandParmigiano-Reggiano.Pourpolentaintoaslightlydamp8-inchsquarebakingdish.Letstand
untilnolongersteaming,about10minutes.Refrigerate,uncovered,untilcoldandfirm,about1½hours.Coverwithplasticwrap.Refrigerateuntilreadytoserve,upto2days.
MAKES3½CUPS
Perserving(withoutbutterandParmesan;for4servings):130calories,0.5gfat(0g
saturatedfat),0mgcholesterol,27gcarbohydrates,3gprotein,2gfiber
BÉCHAMELSAUCE
6cupslow-fatmilk
6tablespoons(¾stick)unsaltedbutter,cutintopieces
¼cupplus2tablespoonsall-purposeflour
¼teaspoonfreshlygratednutmegCoarsesalt
Bringmilktoagentlesimmerinasmallsaucepanoverlowheat.Meltbutterinamediumsaucepanovermedium.Whiskinflour.
Reduceheattolow,andcook,whiskingoften,3minutes(donotletflourbrown).
Graduallyaddhotmilkintothebuttermixture,whiskingconstantlytopreventlumpsfromforming.Addnutmegandseasonwithsalt.
Bringtoaboil,whiskingconstantly.Cook,whisking,untilthickened,about10minutes.Reduceheattolow,andcookuntiltherawflour
tasteisgone,5to10minutesmore.Letcoolslightlybeforeusing.Saucecanberefrigerated,covered,upto5days;letcoolcompletelybeforestoring.
MAKES6CUPS
12
1
Perserving(½cup):125calories,8.12gfat(5.14gsaturatedfat),24.81mgcholesterol,8.69g
carbohydrates,4.49gprotein,0.11gfiber
TOMATOSAUCE
2cans(28ounceseach)wholepeeledplumtomatoeswithjuice
3garliccloves,coarselychopped
¼cupextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
Pulsetomatoesandtheirjuicesinafoodprocessoruntilcoarselychopped.
Heatgarlicandoliveoilina5-quartpotovermediumuntilgarlicbeginstosizzle,about2minutes.Addtomatopuree,seasonwithsalt
andpepper,andbringtoaboil.Reduceheat,andsimmer,partiallycoveredandstirringoccasionally,30minutes.Seasonwithsaltandpepper.Saucecanberefrigeratedupto1weekorfrozenupto1monthinanairtightcontainer.
MAKES6CUPS
Perserving(½cup):63calories,4.68gfat(0.65gsaturatedfat),0mgcholesterol,5.54
gcarbohydrates,1.08gprotein,1.34gfiber
PIZZASAUCE
¼cupoliveoil
2cans(28ounceseach)wholepeeledtomatoes
1½teaspoonsdriedoregano
Coarsesaltandfreshlygroundpepper
Heatoliveoilinalargeskilletovermedium.Usingyourhands,crushtomatoesintoabowl,thenaddtoskilletalongwithoregano.Season
withsaltandpepper.Cookovermedium-lowheat,breakinguptomatoes
2
12
withaspoon,untilsaucehasthickened,40to50minutes.
Forasmoothsauce,passitthroughafoodmill,orpressthroughafinesieveintoalargebowl;discardsolids.Letcoolslightlybefore
using.Saucecanberefrigeratedupto1weekorfrozenupto1monthinanairtightcontainer.
MAKESABOUT4CUPS
Perserving(¼cup):53calories,3.5gfat(0.47gsaturatedfat),0mgcholesterol,3.87g
carbohydrates,0.77gprotein,0.85gfiber
TOMATO-JALAPEÑOENCHILADASAUCE
1can(28ounces)wholepeeledtomatoes,drained
½whiteonion,diced(about1cup)
1jalapeñochile,quartered(ribsandseedsremovedforlessheatifdesired)
Coarsesaltandfreshlygroundpepper
1tablespooncanolaorsaffloweroil
¼cupfreshthymeleaves1teaspoonwhitevinegar
Pinchofsugar
Pureetomatoes,onion,andjalapeñoinablenderuntilsmooth.Seasonwithsaltandpepper.
Inamediumpot,heatoiloverhighuntilshimmering.Addtomatomixtureandsimmer,stirring,untilthickened,5to10minutes.
Removefromheatandstirinthyme,vinegar,andsugar.Seasonwithsaltandpepper.Saucecanberefrigeratedinanairtightcontainerupto4days;letcoolcompletelybeforestoring.
MAKES2½CUPS
Perserving(¼cup):42calories,2gfat(0gsaturatedfat),0mgcholesterol,6g
carbohydrates,1gprotein,2gfiber
ROASTEDTOMATOSAUCE
1pintcherrytomatoes(14ounces)
1tablespoonoliveoil
Coarsesaltandfreshlygroundpepper
1teaspoonbalsamicvinegar
Preheatovento400°F.Arrangetomatoesina9-by-13-inchbakingdish.Drizzlewiththeoliveoilandseasonwithsaltandpepper.Tosstocombineandroastinanevenlayeruntiltomatoesstarttoburst,20to25minutes.Transfertomatoesandjuicestoabowlandstirinbalsamicvinegar.Servewarmoratroomtemperature.
MAKES1½CUPS
Perserving(¼cup):24calories,0gfat,0mgcholesterol,6gcarbohydrates,2gprotein,
2gfiber
PICODEGALLO
3tomatoes,coredanddiced
½cupfinelychoppedredonion
½cupchoppedfreshcilantro
1jalapeño,ribsandseedsremoved,finelychopped
Juiceof1lime
Coarsesalt
Combineingredientsinabowl,seasoningwithsalttotaste.
MAKES3CUPS
Perserving(½cup):19calories,0.16gfat(0gsaturatedfat),0mgcholesterol,4.2g
carbohydrates,0.88gprotein,1.1gfiber
1
2
TOMATILLOSALSA
2tablespoonscanolaorsaffloweroil
1smallonion,finelychopped
3garliccloves,coarselychopped
2¼poundstomatillos,huskedandwashed
1freshserranochile(ribsandseedsremovedforlessheatifdesired)
2tablespoonscoarselychoppedcilantroleaves
Coarsesalt
Heatoilinasaucepanovermedium.Addonionandgarlic;cook,stirringoccasionally,1minute.Stirintomatillos,1cupwater,and
chile.Bringtoaboil.Reducetoasimmer.Cover,andcook,stirringoccasionally,untiltomatilloshavesoftened,about15minutes.Drain,reserving¾cupcookingliquid.Letcoolslightly.
Workinginbatches(donotfillmorethanhalfway),pureetomatillomixtureinafoodprocessorwithreservedcookingliquid.Addcilantro
andseasonwithsalt;pulsetocombine.Salsacanberefrigeratedinanairtightcontainerupto3days;letcoolcompletelybeforestoring.
MAKESABOUT5CUPS
Perserving(½cup):62calories,3.86gfat(0.34gsaturatedfat),0mgcholesterol,6.96
gcarbohydrates,1.13gprotein,2.1gfiber
YOGURT-GARLICSAUCE
¾cupplainGreek-styleyogurt(2percent)
2tablespoonschoppedfreshflat-leafparsleyleaves
1tablespooncapers,preferablysalt-packed,rinsed,andchopped
1smallgarlicclove,minced
Coarsesaltandfreshlygroundpepper
Combineyogurt,parsley,capers,andgarlicinamediumbowl.Seasonwithsaltandpepper.Cover,andrefrigerateforupto1day.
MAKES1CUP
Perserving(¼cup):29.5calories,0.85gfat(0.56gsaturatedfat),2.81mgcholesterol,2g
carbohydrates,3.31gprotein,0gfiber
TAHINISAUCE
½cuptahini(sesameseedpaste)
Gratedzestandjuiceof1lemon
1tablespoonoliveoil
1garlicclove,chopped
½teaspoongroundcumin
½teaspoonpaprika
¾cupwater
Coarsesalt
Pureetahini,lemonzestandjuice,oliveoil,garlic,cumin,paprika,andthewaterinafoodprocessoruntilsmooth.Seasonwithsalt.Saucecanberefrigeratedinanairtightcontainerupto1week.
MAKES1¼CUPS
Perserving(¼cup):167calories,14gfat(2gsaturatedfat),0mgcholesterol,6.54g
carbohydrates,4gprotein,3gfiber
CHILEMAYONNAISE
¾cupmayonnaise
½teaspoonAsianchilesauce(suchassambaloelek)
Dashoftoasted-sesameoil
Stirtogethermayonnaise,chilesauce,andsesameoilinabowl.
Refrigerate,covered,upto1week.
MAKES¾CUP
Perserving(1tablespoon):57calories,4.91gfat(0.72gsaturatedfat),3.82mgcholesterol,
3.51gcarbohydrates,0.13gprotein,0gfiber
BASILPESTO
1garlicclove
½cuppinenuts
4cupsfreshbasilleaves
½cupextra-virginoliveoil,plusmoreforpouringovertop(optional)
1cupgratedParmigiano-Reggiano(about4ounces)
Coarsesaltandfreshlygroundpepper
Inafoodprocessor,pulsegarlicandpinenutsuntilcoarselychopped.Addbasilandoliveoil,andprocesstocombine.Addcheeseandpulsetocombine.Seasonwithsaltandpepper.Tostore,pourathinlayerofoliveoiloverthetop,andrefrigerateinanairtightcontainerupto1week.
MAKES1CUP
Perserving(2tablespoons):229calories,22.72gfat(4.11gsaturatedfat),8.8mg
cholesterol,1.95gcarbohydrates,5.22gprotein,0.6gfiber
HAZELNUTPIZZADOUGH
Hazelnutmealcanbepurchasedatgourmetmarketsorfromonlineretailers;ormakeyourownbypulsingtoasted,skinnedhazelnutsinafoodprocessoruntilfinelyground.
1cupwarmwater(110°F)
1envelopeactivedryyeast(1scanttablespoon)
3tablespoonsextra-virginoliveoil,plusmoreforbowl
1
2
1
2½cupsall-purposeflour,plusmoreforsurfaceandhands
½cuphazelnutmeal
1tablespoonfinelychoppedfreshsageleavesCoarsesalt
Stirtogetherthewaterandyeastinalargebowl;letstanduntilfoamy,about5minutes.Stirinoil.Addflour,hazelnutmeal,sage,
and1½teaspoonssalt;stiruntildoughforms.Turnoutontoaflouredsurface,andkneadwithflouredhandsuntilsmooth.
Transfertoanoiledbowl,turningtocoat.Coverbowlwithplasticwrap,andletriseinawarm,draft-freeplaceuntildoughhasdoubled
involume,about1hour.Dividedoughintotwoballs.Doughcanbewrappedinplasticandrefrigeratedovernightorfrozenupto3months.Thawfrozendoughovernightinrefrigeratorbeforeusing.
MAKESENOUGHFORTWO9½-INCHPIZZAS
HAZELNUTPASTRYDOUGH
You’llhaveoneportionofdoughleftoveraftermakingthecauliflowertart;it’sgreatforappleorpumpkinpie(justshapeitintoadiskinsteadofarectangle).Tomakeregularpiedough,omitthehazelnutsandincreasetheamountofflourto2¼cups;orsubstituteanequalamountofground,toastedalmonds,walnuts,orpecansforthegroundhazelnuts.
1¾cupsall-purposeflour
½cupgroundtoasted,skinnedhazelnuts
Coarsesalt
1cup(2sticks)unsaltedbutter,cutintosmallpieces
¼to½cupicewater
Pulseflour,hazelnuts,and¼teaspoonsaltinafoodprocessoruntilcombined.Addbutter,andpulseuntilmixtureresemblescoarse
2
meal,about10seconds.Drizzle¼cupicewaterevenlyovermixture,andpulseuntilitjustbeginstoholdtogether(doughshouldnotbewetorsticky).Ifdoughistoodry,addmorewater,1tablespoonatatime,andpulse.
Dividedoughinhalf,andshapeeachhalfintoarectangle.Wrapinplasticwrap.Refrigerateuntilfirm,about1hour.Doughcanbe
refrigeratedupto3daysorfrozenupto3months.Letchilleddoughstandatroomtemperaturefor10minutesbeforerolling;thawfrozendoughovernightintherefrigeratorbeforeusing.
MAKESENOUGHFORTWO4-BY-13-INCHTARTS
suggestedmenusMediterraneanMezze
CharredEggplantDip
StuffedMarinatedHotRedCherryPeppers
Roasted-TomatoTabbouleh
RoastedPotatoeswithRomescoSauce
Assortedolives
Tapas-StyleDinner
BruschettawithLemonandGreen-OliveRelish
GiganteBeanswithFetaandGreens
TortillaEspañola
ArtichokeHeartsRomanStyle
VerdantSpringDinner
FreshPeaHummus
SpringVegetableRagout
BasicPolenta
Strawberriestossedwithfreshmintleaves
SummerFarmer’sMarketLunch
SmoothTomatoGazpacho
WiltedSummerGreenswithGoatCheeseBruschetta
Zucchini“Pasta”withTomatoesandWalnuts
FallHarvestFeast
Mushroom,Spinach,andScallionTart
StuffedAcornSquashwithQuinoaandPistachios
RoastedBrusselsSproutsandGrapeswithWalnuts
Cheeseplatewithfigs,slicedapples,andpears
WarmingWinterDinner
Vegetable-BarleyPotpies
RoastedBeetandCarrotSalad
BroccoliniwithLemon
SundayBrunch
FrittatawithAsparagus,GoatCheese,andHerbs
OrzoSaladwithRoastedCarrotsandDill
GreenSaladwithAll-PurposeVinaigrette
Mixedfreshfruit
AutumnalVeganDinnerParty
SpicedButternutSquashSoup
PastawithRoastedCauliflowerandLemonZest
Sauté-SteamedSwissChard
Driedfruit,nuts,anddarkchocolate
PortablePicnic
CrispTofuSandwicheswithPeanut-GingerSauce
GoldenBeetSlaw
QuinoaandGreenBeanSalad
BackyardBarbecue
Double-PortobelloBurgerswithRoastedTomatoes
GrilledPotatoeswithGarlic-HerbOil
GrilledCorn,Avocado,andCilantroSalad
AsianDinner
SummerRollswithCarrot-GingerDippingSauce
ShiitakeFriedRice
BabyBokChoywithChile,Garlic,andGinger
SproutedSummerSalad
TacoFiesta
RajasTacos
PortobelloandZucchiniTacos
BrownRicewithBlackBeansandAvocado
MexicanCreamedCorn
Limesorbetwithtoastedcoconut
acknowledgments
Thisbookrepresentstheeffortsofahard-working,dedicatedteamofpeople.Firstandforemost,abigthank-youtoWholeLivingfoodeditorShiraBocar,editor-in-chiefAlannaStang,anddesigndirectorMatthewAxe,aswellastheeditors(pastandpresent)whocontributedrecipesandideastothebook.Themagazinehascultivatedaloyalaudienceofreaderswhoshareinitsmissiontoputlifeandbodyinbalance,andwholisteatingaconsciousdietamongtheirgoalsandaspirations.Wearedelightedtodeliverthisbooktothem.
ThanksalsototheSpecialProjectsGroupatMSLO,particularlyexecutiveeditorEvelynBattagliaandassociateeditorStephanieFletcher,who,undertheguidanceofeditorialdirectorEllenMorrissey,curatedtheinspiringselectionofrecipesandorganizedthemintoonepracticalandbeautifulvolume;andtoformermanagingeditorLisaWaddleforkeepingeverythingonschedule.ToartdirectorJessiBlackhamandformerdesigndirectorDebWood,whocreatedthebook’smodernandcaptivatingdesign,andtoJohnMyers,
whocompiledallofthephotographs.ThankyoutophotographerAndrewPurcellandstylistLucyAttwater,forprovidingmanyofthebeautifulimagesinthisbook,andtotheothertalentedphotographerswhoseworkappearsonthesepages(seethecompletelist,opposite),aswellastophotographyandresearcheditorAnnaRoss.
Asalways,thankyoutoMSLO’schiefintegrationandcreativedirectorGaelTowey,creativedirectorEricA.Pike,andexecutiveeditorialdirectoroffoodLucindaScalaQuinn.OtherswhocontributedtothebookincludeMonitaBuchwald,DeniseClappi,AlisonVanekDevine,TanyaGraff,DavidaHogan,ErikaPreuss,MirandavanGelder,andJocelynC.Zuckerman.
Finally,wethankourlongtimepartnersatClarksonPotter/Publishersforyetanotherbookwearesoveryproudtopublishtogether,includingRicaAllannic,AmyBoorstein,AngelinBorsics,EmmaBrodie,DorisCooper,DerekGullino,PamKrauss,MayaMavjee,MarkMcCauslin,DonnaPassannante,MarysarahQuinn,PattyShaw,JaneTreuhaft,andKateTyler.
photocreditsSANGANphoto1,photo2,photo3
QUENTINBACONphoto1
JAMESBAIGRIEphoto1
CHRISTOPHERBAKERphoto1,photo2
HALLIEBURTONphoto1
LISACOHENphoto1,photo2
JOSEPHDELEOphoto1
JOHNDOLANphoto1
TARADONNEphoto1
DANAGALLAGHERphoto1,photo2,photo3,photo4
BRYANGARDNERphoto1,photo2,photo3,photo4,photo5,photo6,photo7,photo8,photo9,photo10,photo11
HANSGISSINGER
photo1,photo2,photo3,photo4
JONATHANGREGSONphoto1,photo2
RAYMONDHOMphoto1 (right), photo 2, photo 3, photo 4, photo 5, photo 6, photo 7,photo8,photo9,photo10,photo11,photo12,photo13
LISAHUBBARDphoto1,photo2
JOHNKERNICKphoto1,photo2,photo3,photo4,photo5
YUNHEEKIMphoto1,photo2,photo3,photo4,photo5,photo6,photo7,photo8,photo9(left)FREDERICLAGRANGEphoto1,photo2
RITAMAASphoto1
KATEMATHISphoto1
JOHNNYMILLERphoto 1, photo 2 (left), photo 3, photo 4, photo 5, photo 6, photo 7,photo 8, photo 9, photo 10, photo 11, photo 12, photo 13, photo 14,photo15,photo16,photo17,photo18,photo19,photo20,photo21,photo22,photo23,photo24,photo25,photo26,photo27,photo28,photo29,photo30,photo31,photo32,photo33,photo34
MARCUSNILSSONphoto1,photo2,photo3,photo4,photo5,photo6,photo7,photo8(right)VICTORIAPEARSONphoto1
CONPOULOS
photo1,photo2,photo3,photo4,photo5
ANDREWPURCELLfrontandbackcover,photo1,photo2,photo3–photo4,photo5,photo6,photo7,photo8,photo9,photo10,photo11,photo12,photo13,photo14,photo15,photo16,photo17,photo18,photo19,photo20,photo21,photo22,photo23,photo24,photo25,photo26,photo27,photo28,photo29,photo30,photo31,photo32,photo33,photo34,photo35,photo36,photo37,photo38,photo39,photo40,photo41,photo42,photo43,photo44,photo45,photo46,photo47,photo48,photo49,photo50,photo51,photo52,photo53,photo54,photo55,photo56,photo57,photo58,photo59
MARIAROBLEDOphoto1,photo2,photo3,photo4
ELLENSILVERMANphoto1
JONNYVALIANTphoto1
NATOWELTONphoto1,photo2
ANNAWILLIAMSphoto1,photo2,photo3,photo4
ROMULOYANESphoto1
index
KEY
vegan gluten-free specialdiet
A
almond(s):-MintPesto ,photo,7.1RoastedPotatoeswithRomescoSauce ,photo,1.1Toasted,Parsley,andLemon,Linguinewith,7.1,photo
apple(s):andCeleriacMash ,photo,8.1Green,andCabbageSlaw ,8.1,photoKale,andBeetSalad ,5.1,photoLeek,andSquashGratin ,4.1,photoSquash,andCipolliniOnion,Roasted,Salad ,photo,5.1
artichoke(s):Baked,withBreadCrumbs,photo,1.1Hearts,WheatBerrySaladwith,5.1,photoHeartsRomanStyle ,photo,1.1Marinated,andPoachedEggs,Polentawith ,2.1,photopreparing
arugula:OmeletwithAsparagus,Greens,andPecorino ,photo,1.1Pesto,Nut-Free ,photo,7.1Potato,andGreenBeanSaladwithWalnutDressing ,photo,5.1RoastedBeetsandEdamamewith ,photo,1.1
asparagus:andCarrotSlaw ,8.1,photoGoatCheese,andHerbs,Frittatawith ,2.1,photoGreens,andPecorino,Omeletwith ,photo,1.1
Grilled,andRicottaPizza,6.1,photoandLemonRisotto ,photo,2.1Mimosa ,photo,8.1SpringVegetableRagout ,2.1,photo
avocado(s):Beet,andOrangeSalad ,photo,5.1ChipotleSandwiches ,6.1,photoGrilledCorn,andCilantroSalad ,8.1,photoSaladwithBellPepperandTomatoes ,1.1,photoSoup,Chilled ,photo,3.1
B
barley:cookingchartPearl,RisottowithCornandBasil ,2.1,photo-VegetablePotpies ,photo,4.1
basil:Pesto-SpinachPesto ,photo,7.1
bean(s).Seealsochickpea(s);edamame;greenbean(s);lentil(s):-and-GreensTacoswithGoatCheese ,photo,6.1
-and-VegetableSliders,photo,6.1Black,andAvocado,BrownRicewith ,photo,2.1Black,andMilletBowlwithVegetables ,photo,2.1Black-,TortillaCasserole ,4.1,photocanned,cookingwithCannellini,andCavoloNeroSoup ,3.1,photoChili,Vegetarian ,3.1,photoChipotleAvocadoSandwiches ,6.1,photodried,storingFatoushwithCrumbledFeta,5.1,photoFava,Mint,andPecorinoRomanoBruschetta,photo,1.1Gigante,withFetaandGreens ,1.1,photoAPerfectPotofservingideasSouthwesternHash ,photo,2.1
Two-,PastaSalad ,photo,7.1Vegetable-BarleyPotpies ,photo,4.1White,andMushroomStew ,photo,3.1White,andSagePattieswithRoastedTomatoes ,1.1,photoWhite,–BroccoliSoup,Creamy ,photo,3.1White,Mashed,andVegetables ,photo,8.1
BéchamelSaucebeet(s):
-and-Tomato,Roasted,PureewithOrange ,photo,8.1Avocado,andOrangeSalad ,photo,5.1andCarrot,Roasted,Salad ,5.1,photoGolden,Slaw ,8.1,photoGreens,BlueCheese,andHazelnuts,Pastawith,photo,7.1HarvestVegetableGalettewithGreensandGoatCheese,2.1,photoKale,andAppleSalad ,5.1,photoandRicotta,Pastawith,7.1,photoRoasted,andEdamamewithArugula ,photo,1.1Roasted,–GarlicSoup ,3.1,photo
BokChoy,Baby,withChile,Garlic,andGinger ,8.1,photobreadcrumbs,preparingbroccoli:
-and-CheeseOver-EasyOmelet ,2.1,photoandPastaCasseroles,Mini,photo,4.1Pesto,RiceNoodleswith ,7.1,photoandSquash,Steamed,withTahiniSauce ,5.1,photo-WhiteBeanSoup,Creamy ,photo,3.1
BroccoliniwithLemon ,photo,8.1broccolirabe:
withChickpeasandRicotta ,photo,5.1Pesto ,7.1,photoPizzawithHazelnutDough,6.1,photo
bruschetta:Tomato ,1.1,photovariations,photo,1.1
brusselssprout(s):andGrapes,Roasted,withWalnuts ,photo,8.1andLemonSkilletPizza,photo,6.1
Shredded,withPecansandMustardSeeds ,photo,8.1buckwheatgroats,cookingchartBuddhaBowl ,photo,2.1bulgur:
andChickpeaSaladwithCarrot-PistachioDressing ,5.1,photocookingchartRoasted-TomatoTabbouleh ,5.1,photo
burgers.Seealsopatties:Chickpea–BrownRice ,photo,6.1Double-Portobello,withRoastedTomatoes,photo,6.1QuinoaVeggie,6.1,photo
C
cabbage(s):andGreenAppleSlaw ,8.1,photoMixed,Roasted ,photo,8.1Red,andKaleSlaw ,photo,1.1
capers:MaltagliatiwithMarinatedHeirloomTomatoes ,7.1,photoPastawithRoastedCauliflowerandLemonZest ,7.1,photoPennewithOven-RoastedPuttanescaSauce ,7.1,photo
carrot(s):andAsparagusSlaw ,8.1,photoandBeet,Roasted,Salad ,5.1,photoCharred,withGoatCheeseandParsleyBruschetta,photo,1.1-GingerDippingSauce,SummerRollswith ,1.1,photoGlazed,withWholeSpicesandRosemaryGS,8.1,photoMarrakeshStew ,photo,3.1Mashed,withHoneyandChiliPowder ,photo,8.1Roasted,andDill,OrzoSaladwith ,7.1,photoRoastedFallVegetablesandLentilSalad ,photo,5.1
CashewandLentilHummus ,photo,1.1cauliflower:
RedOnion,andChestnutTart,6.1,photoRoasted,andLemonZest,Pastawith ,7.1,photoRoasted,withLemonandCilantro ,8.1,photo
andSweetPotatoGratin,4.1,photoandTomatoes,Roasted,ChickpeaCurrywith ,photo,3.1
celeryroot:Caramelized,andParsley,FrenchLentilswith ,photo,5.1CeleriacandAppleMash ,photo,8.1
cheese:BakedArtichokeswithBreadCrumbs,photo,1.1BasilPestoBlue,BeetGreens,andHazelnuts,Pastawith,photo,7.1BrusselsSproutandLemonSkilletPizza,photo,6.1cookingwithEggplantParmesanStacks ,1.1,photoEnchiladaCasserole ,photo,4.1FatoushwithCrumbledFeta,5.1,photoFreshRicottawithLemon,Basil,andHoneyBruschetta,photo,1.1GreenBeanswithHazelnutsandGorgonzola ,photo,8.1GrilledAsparagusandRicottaPizza,6.1,photoHerbedRicottaSoufflé,4.1,photoKaleLasagna,photo,4.1LighterMacaroniand,4.1,photoNewGreekSalad,photo,5.1No-BakeLasagnawithRicottaandTomatoes,photo,7.1PastawithBeetsandRicotta,7.1,photoPizzaMargherita,6.1,photoRicottaandSpinach–StuffedShells,4.1,photoRoastedButternutSquashLasagna,4.1,photoRoastedEggplantCapreseSalad ,photo,5.1RoastedPotatoesandMushroomswithMeltedTaleggio ,photo,1.1SpinachGnudiwithSageButter,7.1,photostoringStuffedMarinatedHotRedCherryPeppers ,photo,1.1Sunny-Side-UpEggwithPestoPizza,photo,6.1White-CheddarCornChowder ,photo,3.1YellowTomatoeswithBasilPizza,photo,6.1ZucchiniandFetaChoppedSalad ,photo,8.1Zucchini-Ribbon“Lasagna” ,photo,4.1
chickpea(s):
-BrownRiceBurgers ,photo,6.1andBulgurSaladwithCarrot-PistachioDressing ,5.1,photoCurrywithRoastedCauliflowerandTomatoes ,photo,3.1Farro,andFetaSalad,5.1,photoHarvestVegetableGalettewithGreensandGoatCheese,2.1,photoHeartyWinter-VegetableSoup ,3.1,photoMarrakeshStew ,photo,3.1andRicotta,BroccoliRabewith ,photo,5.1andRoastedEggplantSoup ,photo,3.1Salad,Mediterranean ,photo,1.1Smashed,Basil,andRadishDip ,photo,1.1ZucchiniPattiesinPitaBread,photo,6.1
chile(s):ChipotleAvocadoSandwiches ,6.1,photoGarlic,andGinger,BabyBokChoywith ,8.1,photoMayonnaisePicodeGalloPoblano,Corn-Stuffed ,photo,4.1roastingTomatilloSalsaTomato-JalapeñoEnchiladaSauce
chili:Bean,Vegetarian ,3.1,photovariations
cilantro:BrownRice,andEdamameSalad ,5.1,photoGoldenBeetSlaw ,8.1,photoGrilledCorn,andAvocadoSalad ,8.1,photoLongLifeNoodles ,photo,7.1
Coconut,Pomegranate,andLime,SweetPotatoeswith ,1.1,photocorn:
andBasil,PearlBarleyRisottowith ,2.1,photoChowder,White-Cheddar ,photo,3.1Creamed,Mexican ,8.1,photoGrilled,Avocado,andCilantroSalad ,8.1,photo-StuffedPoblanoChiles ,photo,4.1
couscous:
Israeli,andBasil,EggplantSaladwith ,5.1,photopreparing
cucumbers:FatoushwithCrumbledFeta,5.1,photoNewGreekSalad,photo,5.1QuickPickles,photo,bm1.1
CurriedRedLentilSoupwithDriedCherriesandCilantro ,3.1,photo
curry:Chickpea,withRoastedCauliflowerandTomatoes ,photo,3.1GreenVegetable ,3.1,photoPeaandPotato ,3.1,photo
D
dipsandspreads.Seealsopesto;salsas:CharredEggplantDip ,1.1,photo
ChileMayonnaiseFreshPeaHummus ,photo,1.1LentilandCashewHummus ,photo,1.1RoastedGarlic,photo,bm1.1SmashedChickpea,Basil,andRadishDip ,photo,1.1Tapenade,photo,bm1.1
E
edamame:BrownRice,andCilantroSalad ,5.1,photoandRoastedBeetswithArugula ,photo,1.1Salad,Warm ,photo,5.1
eggplant:Charred,Dip ,1.1,photoItalianBaked,withSeitan ,4.1,photoMarrakeshStew ,photo,3.1ParmesanStacks ,1.1,photoRoasted,andChickpeaSoup ,photo,3.1
Roasted,CapreseSalad ,photo,5.1Roasted-VegetableRatatouille ,photo,3.1SaladwithIsraeliCouscousandBasil ,5.1,photo
egg(s).Seealsoomelets:AsparagusMimosa ,photo,8.1buyingandstoringFrittatawithAsparagus,GoatCheese,andHerbs ,2.1,photohard-cookingHerbedRicottaSoufflé,4.1,photoandMushrooms,SkilletGreenswith ,photo,2.1Poached,andMarinatedArtichokes,Polentawith ,2.1,photoPoached,TomatoSoupwith,3.1,photopoachingPotatoandZucchiniHash ,photo,2.1servingideassoft-cookingSunny-Side-Up,withPestoPizza,photo,6.1testingforfreshnessTortillaEspañola ,1.1,photo-VegetableDonburi,2.1,photo
Enchilada,Cheese,Casserole ,photo,4.1EnchiladaSauce,Tomato-Jalapeño ,bm2.1
F
farro:Chickpea,andFetaSalad,5.1,photocookingchartPastaandMushroomGratin,photo,4.1RisottowithWildMushrooms,2.1,photoSaladwithOven-RoastedGrapes ,photo,5.1
fennel:Garden-VegetableLinguine,photo,7.1andQuinoaSaladwithParsleyandDill ,5.1,photoSnapPea,andTarragonSalad ,8.1,photo
flavorboosters,bm1.1,bm1.2FrittatawithAsparagus,GoatCheese,andHerbs ,2.1,photo
fruit.Seespecificfruits
G
galettes:HarvestVegetable,withGreensandGoatCheese,2.1,photoPotatoandLeek,withWatercress ,photo,1.1
garlic:-HerbOil,GrilledPotatoeswith ,8.1,photoandHerbs,Spaghettiwith,photo,7.1Roasted,photo,bm1.1Thirty-Clove,Soup,3.1,photo-YogurtSauce
ginger:Broth,SobaandTofuin ,photo,7.1-CarrotDippingSauce,SummerRollswith ,1.1,photoChile,andGarlic,BabyBokChoywith ,8.1,photo-PeanutSauce,CrispTofuSandwicheswith ,photo,6.1
grains.Seealsofarro;polenta;quinoa;rice:BlackBeanandMilletBowlwithVegetables ,photo,2.1
BuddhaBowl ,photo,2.1BulgurandChickpeaSaladwithCarrot-PistachioDressing ,5.1,photobuyingandstoringcooked,storingcookingchartPearlBarleyRisottowithCornandBasil ,2.1,photoRoasted-TomatoTabbouleh ,5.1,photoservingideasVegetable-BarleyPotpies ,photo,4.1
WheatBerrySaladwithArtichokeHearts,5.1,photowhole,typesof
grapes:andBrusselsSprouts,Roasted,withWalnuts ,photo,8.1Oven-Roasted,FarroSaladwith ,photo,5.1
gratins:Apple,Leek,andSquash ,4.1,photoFarroPastaandMushroom,photo,4.1
Portobello,photo,4.1SweetPotatoandCauliflower,4.1,photo
greenbean(s):Arugula,andPotatoSaladwithWalnutDressing ,photo,5.1with
HazelnutsandGorgonzola ,photo,8.1andQuinoaSalad ,8.1,photoTwo-BeanPastaSalad ,photo,7.1
greens.Seealsoarugula;kale;spinach:-and-BeansTacoswithGoatCheese ,photo,6.1
Beet,BlueCheese,andHazelnuts,Pastawith,photo,7.1andFeta,GiganteBeanswith ,1.1,photoandHerbOmelet ,2.1,photoPastawithRadicchio,Raisins,andPineNuts,7.1,photoPotatoandLeekGalettewithWatercress ,photo,1.1SautéedKohlrabiwithOnionandCream ,8.1,photoSauté-SteamedSwissChard ,photo,8.1ScrambledTofuwithCollards ,photo,2.1ShavedParsnipSalad ,5.1,photoSkillet,withEggsandMushrooms ,photo,2.1WiltedSummer,withGoatCheeseBruschetta,photo,1.1
H
hazelnut(s):BeetGreens,andBlueCheese,Pastawith,photo,7.1andGorgonzola,GreenBeanswith ,photo,8.1PastryDoughPizzaDough
herb(s).Seealsospecificherbs:ArtichokeHeartsRomanStyle ,photo,1.1buyingandstoringandGarlic,Spaghettiwith,photo,7.1HerbedRicottaSoufflé,4.1,photoRoasted-TomatoTabbouleh ,5.1,photo
K
kale:Apple,andBeetSalad ,5.1,photoButternutSquashBakedRisotto ,4.1,photoCavoloNeroandCannelliniBeanSoup ,3.1,photoandGoldenTomatoPasta,photo,7.1Lasagna,photo,4.1Raw,SaladwithPomegranateandToastedWalnuts ,5.1,photoandRedCabbageSlaw ,photo,1.1
Kohlrabi,Sautéed,withOnionandCream ,8.1,photo
L
lasagna:Kale,photo,4.1No-Bake,withRicottaandTomatoes,photo,7.1RoastedButternutSquash,4.1,photo
LeekandPotatoGalettewithWatercress ,photo,1.1lemon:
andGreen-OliveRelishBruschetta,photo,1.1ZestandRoastedCauliflower,Pastawith ,7.1,photo
lentil(s):andCashewHummus ,photo,1.1Cooked,photo,bm1.1French,withCaramelizedCeleryRootandParsley ,photo,5.1Red,Soup,Curried,withDriedCherriesandCilantro ,3.1,photoandRoastedFallVegetablesSalad ,photo,5.1servingideasStewed,withYogurtandCucumbers ,3.1,photoandSweet-PotatoStew ,photo,3.1
M
Mayonnaise,Chile ,bm2.1millet:
andBlackBeanBowlwithVegetables ,photo,2.1cookingchart
Mint-AlmondPesto ,photo,7.1mushroom(s):
Balsamic,andGrilledPolenta ,photo,1.1Double-PortobelloBurgerswithRoastedTomatoes,photo,6.1andEggs,SkilletGreenswith ,photo,2.1andFarroPastaGratin,photo,4.1andLeeksPizza,photo,6.1PortobelloandZucchiniTacos ,6.1,photoPortobelloGratins,photo,4.1andPotatoes,Roasted,withMeltedTaleggio ,photo,1.1QuinoaVeggieBurgers,6.1,photoShiitakeFriedRice,2.1,photoSpinach,andScallionTart,6.1,photoVegetable-BarleyPotpies ,photo,4.1WarmEdamameSalad ,photo,5.1andWhiteBeanStew ,photo,3.1Wild,andGarlicBruschetta,photo,1.1Wild,FarroRisottowith,2.1,photo
N
noodles:forJapanesedishesLongLife ,photo,7.1Rice,withBroccoliPesto ,7.1,photoSobaandTofuinGingerBroth ,photo,7.1
nuts.Seealsoalmond(s);hazelnut(s);pinenuts;walnut(s):buyingandstoring
LentilandCashewHummus ,photo,1.1servingideasShreddedBrusselsSproutswithPecansandMustardSeeds ,photo,
8.1toasting
O
oils,aboutolive(s):
Green-,andLemonRelishBruschetta,photo,1.1PennewithOven-RoastedPuttanescaSauce ,7.1,photoTapenade,photo,bm1.1
omelets:withAsparagus,Greens,andPecorino ,photo,1.1Broccoli-and-CheeseOver-Easy ,2.1,photoGreensandHerb ,2.1,photo
onion(s):Caramelized,photo,bm1.1Cipollini,Squash,andApple,Roasted,Salad ,photo,5.1Red,Cauliflower,andChestnutTart,6.1,photo
Orange,Avocado,andBeetSalad ,photo,5.1
P
parsley:ToastedAlmonds,andLemon,Linguinewith,7.1,photo-WalnutPesto,Fettuccinewith,photo,7.1andWalnutPesto,RoastedSweetPotatoeswith,photo,8.1
parsnip(s):andPotatoes,Mashed,withThyme ,8.1,photoShaved,Salad ,5.1,photo
pasta.Seealsonoodles:withBeetGreens,BlueCheese,andHazelnuts,photo,7.1withBeetsandRicotta,7.1,photoandBroccoliCasseroles,Mini,photo,4.1dried,storingEggplantSaladwithIsraeliCouscousandBasil ,5.1,photoFarro,andMushroomGratin,photo,4.1FettuccinewithParsley-WalnutPesto,photo,7.1Garden-VegetableLinguine,photo,7.1gluten-free,aboutGoldenTomatoandKale,photo,7.1KaleLasagna,photo,4.1LighterMacaroniandCheese,4.1,photo
LinguinewithToastedAlmonds,Parsley,andLemon,7.1,photoMaltagliatiwithMarinatedHeirloomTomatoes ,7.1,photoNo-BakeLasagnawithRicottaandTomatoes,photo,7.1OrzoSaladwithRoastedCarrotsandDill ,7.1,photoPennewithOven-RoastedPuttanescaSauce ,7.1,photopreparingcouscous,bm2.1withRadicchio,Raisins,andPineNuts,7.1,photoRicottaandSpinach–StuffedShells,4.1,photo
RoastedButternutSquashLasagna,4.1,photowithRoastedCauliflowerandLemonZest ,7.1,photo
withRoastedPumpkin,photo,7.1Salad,Two-Bean ,photo,7.1servingideasSpaghettiwithGarlicandHerbs,photo,7.1SpinachGnudiwithSageButter,7.1,photowhole-grain,about
PastryDough,Hazelnutpatties:
Bean-and-VegetableSliders,photo,6.1WhiteBeanandSage,withRoastedTomatoes ,1.1,photoZucchini,inPitaBread,photo,6.1
Peanut-GingerSauce,CrispTofuSandwicheswith ,photo,6.1pea(s):
Fresh,Hummus ,photo,1.1andMint,PotatoSaladwith ,8.1,photoandPotatoCurry ,3.1,photoSnap,Fennel,andTarragonSalad ,8.1,photoSpringVegetableRagout ,2.1,photo
PecansandMustardSeeds,ShreddedBrusselsSproutswith ,photo,8.1pepper(s).Seealsochile(s):
Bell,Pesto,Smoky ,photo,7.1HotRedCherry,StuffedMarinated ,photo,1.1MarinatedRoasted,photo,bm1.1RoastedPotatoeswithRomescoSauce ,photo,1.1
RoastedRed,SoupwithQuinoaSalsa ,photo,3.1Roasted-VegetableRatatouille ,photo,3.1roasting
pesto:Almond-Mint ,photo,7.1Arugula,Nut-Free ,photo,7.1BasilBroccoli,RiceNoodleswith ,7.1,photoBroccoliRabe ,7.1,photoParsleyandWalnut,RoastedSweetPotatoeswith,photo,8.1Parsley-Walnut,Fettuccinewith,photo,7.1SmokyBellPepper ,photo,7.1Spinach-Basil ,photo,7.1withSunny-Side-UpEggPizza,photo,6.1Walnut-Sage ,photo,7.1
Pickles,Quick,photo,bm1.1PicodeGallopineapple:
SproutedSummerSalad ,photo,5.1pinenuts:
BasilPestoBroccoliRabePesto ,7.1,photoRadicchio,andRaisins,Pastawith,7.1,photoWalnut-SagePesto ,photo,7.1
pizza:BroccoliRabe,withHazelnutDough,6.1,photoButternutSquash,withHazelnutDough ,6.1,photoGrilledAsparagusandRicotta,6.1,photoMargherita,6.1,photoMushroomsandLeeks,photo,6.1Skillet,BrusselsSproutandLemon,photo,6.1Sunny-Side-UpEggwithPesto,photo,6.1YellowTomatoeswithBasil,photo,6.1
pizzadough:HazelnutWhole-Wheat
PizzaSaucepolenta:
Basic“Fries,”Baked ,photo,8.1Grilled,andBalsamicMushrooms ,photo,1.1withPoachedEggsand
MarinatedArtichokes ,2.1,photopomegranate:Coconut,andLime,SweetPotatoeswith ,1.1,photo
andToastedWalnuts,RawKaleSaladwith ,5.1,photopotato(es).Seealsosweetpotato(es):
Arugula,andGreenBeanSaladwithWalnutDressing ,photo,5.1CeleriacandAppleMash ,photo,8.1Grilled,withGarlic-HerbOil ,8.1,photoHarvestVegetableGalettewithGreensandGoatCheese,2.1,photoandLeekGalettewithWatercress ,photo,1.1MashedWhiteBeansandVegetables ,photo,8.1andMushrooms,Roasted,withMeltedTaleggio ,photo,1.1andParsnips,Mashed,withThyme ,8.1,photoandPeaCurry ,3.1,photoRoasted,withRomescoSauce ,photo,1.1SaladwithPeasandMint ,8.1,photoSouthwesternHash ,photo,2.1Tomato,andSquashTian ,photo,8.1TortillaEspañola ,1.1,photoandZucchiniHash ,photo,2.1
proteinsources,meatlessPumpkin,Roasted,Pastawith,photo,7.1
Q
quinoa:aboutcookingchartandFennelSaladwithParsleyandDill ,5.1,5.2andGreenBeanSalad ,8.1,photoandPistachios,StuffedAcornSquashwith ,1.1,photoSaladwithToastedAlmonds ,photo,5.1
Salsa,RoastedRedPepperSoupwith ,photo,3.1SproutedSummerSalad ,photo,5.1VeggieBurgers,6.1,photo
R
Radicchio,Raisins,andPineNuts,Pastawith,7.1,photoRadish,SmashedChickpea,andBasilDip ,1.1,1.2Raisins,Radicchio,andPineNuts,Pastawith,7.1,photorice:
AsparagusandLemonRisotto ,photo,2.1Black-,Stir-Fry ,photo,2.1Brown,–ChickpeaBurgers ,photo,6.1Brown,Edamame,andCilantroSalad ,5.1,photoBrown-,Stir-FrywithMarinatedTofu ,2.1,photoBrown,withBlackBeansandAvocado ,photo,2.1ButternutSquashBakedRisotto ,4.1,photocookingchartShiitakeFried,2.1,photoVegetable-EggDonburi,2.1,photo
risotto:AsparagusandLemon ,photo,2.1Baked,ButternutSquash ,4.1,photoFarro,withWildMushrooms,2.1,photoPearlBarley,withCornandBasil ,2.1,photo
S
Sage-WalnutPesto ,photo,7.1salads.Seealsoslaws:
Arugula,Potato,andGreenBean,withWalnutDressing ,photo,5.1Avocado,Beet,andOrange ,photo,5.1Avocado,withBellPepperandTomatoes ,1.1,photoBroccoliRabewithChickpeasandRicotta ,photo,5.1BrownRice,Edamame,andCilantro ,5.1,photoBulgurandChickpea,withCarrot-PistachioDressing ,5.1,photo
Chickpea,Mediterranean ,photo,1.1Edamame,Warm ,photo,5.1Eggplant,withIsraeliCouscousandBasil ,5.1,photoFarro,Chickpea,andFeta,5.1,photoFarro,withOven-RoastedGrapes ,photo,5.1FatoushwithCrumbledFeta,5.1,photoFennel,SnapPea,andTarragon ,8.1,photoFennelandQuinoa,withParsleyandDill ,5.1,photoFrenchLentilswithCaramelizedCeleryRootandParsley ,photo,
5.1Greek,New,photo,5.1GrilledCorn,Avocado,andCilantro ,8.1,photoKale,Apple,andBeet ,5.1,photoOrzo,withRoastedCarrotsandDill ,7.1,photoPotato,withPeasandMint ,8.1,photoQuinoa,withToastedAlmonds ,photo,5.1QuinoaandGreenBean ,8.1,photoRawKale,withPomegranateandToastedWalnuts ,5.1,photoRoastedBeetandCarrot ,5.1,photoRoastedBeetsandEdamamewithArugula ,photo,1.1RoastedEggplantCaprese ,photo,5.1RoastedFallVegetablesandLentil ,photo,5.1RoastedSquash,Apple,andCipolliniOnion ,photo,5.1Roasted-TomatoTabbouleh ,5.1,photoShavedParsnip ,5.1,photoSproutedSummer ,photo,5.1SteamedBroccoliandSquashwithTahiniSauce ,5.1,photoTofuwithTomatoes,Basil,andMint ,5.1,photoTwo-BeanPasta ,photo,7.1WheatBerry,withArtichokeHearts,5.1,photoZucchiniandFetaChopped ,photo,8.1
salsas:PicodeGalloRoastedSweetPotato ,1.1,photoTomatillo
sandwiches.Seealsoburgers;tacos:CaliforniaVeggie,photo,6.1ChipotleAvocado ,6.1,photo
CrispTofu,withPeanut-GingerSauce ,photo,6.1ZucchiniPattiesinPitaBread,photo,6.1
sauces.Seealsopesto:BéchamelPizzaRoastedTomatoTahiniTomatoTomato-JalapeñoEnchiladaYogurt-Garlic
seeds,toastingseitan:
aboutAll-PurposeItalianBakedEggplantwith ,4.1,photo
slaws:AsparagusandCarrot ,8.1,photoCabbageandGreenApple ,8.1,photoGoldenBeet ,8.1,photoKaleandRedCabbage ,photo,1.1Soufflé,HerbedRicotta,4.1,photosoups.Seealsostews:Broccoli–WhiteBean,Creamy ,photo,3.1ButternutSquash,Spiced ,photo,3.1CavoloNeroandCannelliniBean ,3.1,photoChilledAvocado ,photo,3.1CurriedRedLentil,withDriedCherriesandCilantro ,3.1,photoRoastedBeet–Garlic ,3.1,photoRoastedEggplantandChickpea ,photo,3.1RoastedRedPepper,withQuinoaSalsa ,photo,3.1Thirty-CloveGarlic,3.1,photoTomato,withPoachedEggs,3.1,photoWhite-CheddarCornChowder ,photo,3.1Winter-Vegetable,Hearty ,3.1,photo
spices:buyingandstoring
Whole,andRosemary,GlazedCarrotswith ,8.1,photospinach:
-BasilPesto ,photo,7.1Black-BeanTortillaCasserole ,4.1,photoGnudiwithSageButter,7.1,photoMushroom,andScallionTart,6.1,photoandRicotta–StuffedShells,4.1,photoWilted,andYogurt,SpicedTofuwith ,photo,2.1
squash.Seealsozucchini:Acorn,Stuffed,withQuinoaandPistachios ,1.1,photoApple,andCipolliniOnion,Roasted,Salad ,photo,5.1Apple,andLeekGratin ,4.1,photoandBroccoli,Steamed,withTahiniSauce ,5.1,photoButternut,BakedRisotto ,4.1,photoButternut,PizzawithHazelnutDough ,6.1,photoButternut,Roasted,Lasagna,4.1,photoButternut,Soup,Spiced ,photo,3.1MarrakeshStew ,photo,3.1PastawithRoastedPumpkin,photo,7.1RoastedFallVegetablesandLentilSalad ,photo,5.1Tomato,andPotatoTian ,photo,8.1
stews:ChickpeaCurrywithRoastedCauliflowerandTomatoes ,photo,
3.1chilivariationsGreenVegetableCurry ,3.1,photoLentilandSweet-Potato ,photo,3.1Marrakesh ,photo,3.1PeaandPotatoCurry ,3.1,photoRoasted-VegetableRatatouille ,photo,3.1StewedLentilswithYogurtandCucumbers ,3.1,photoVegetarianBeanChili ,3.1,photoWhiteBeanandMushroom ,photo,3.1Stock,Vegetable ,bm2.1SummerRollswithCarrot-GingerDippingSauce ,1.1,photo
sweetpotato(es):andCauliflowerGratin,4.1,photowithCoconut,Pomegranate,and
Lime ,1.1,photoandLentilStew ,photo,3.1Roasted,Salsa ,1.1,photoRoasted,withParsleyandWalnutPesto,photo,8.1
SwissChard,Sauté-Steamed ,photo,8.1
T
Tabbouleh,Roasted-Tomato ,5.1,phototacos:
Beans-and-Greens,withGoatCheese ,photo,6.1PortobelloandZucchini ,6.1,photo
TahiniSauceTapenade,photo,bm1.1tarts.Seealsogalettes:
Cauliflower,RedOnion,andChestnut,6.1,photoMushroom,Spinach,andScallion,6.1,photo
tempeh:aboutSouthwesternHash ,photo,2.1
tofu:aboutBlack-RiceStir-Fry ,photo,2.1BuddhaBowl ,photo,2.1Crisp,SandwicheswithPeanut-GingerSauce ,photo,6.1MarinatedMarinated,Brown-RiceStir-Frywith ,2.1,photopressingScrambled,withCollards ,photo,2.1andSobainGingerBroth ,photo,7.1Spiced,withWiltedSpinachandYogurt ,photo,2.1withTomatoes,
Basil,andMint ,5.1,photoZucchini-Ribbon“Lasagna” ,photo,4.1
tomatillo(s):Corn-StuffedPoblanoChiles ,photo,4.1Salsa
tomato(es):
-and-Beet,Roasted,PureewithOrange ,photo,8.1Basil,andMint,Tofuwith ,5.1,photoandBellPepper,AvocadoSaladwith ,1.1,photoblanchingandpeelingBruschetta ,1.1,photoEggplantParmesanStacks ,1.1,photoGarden-VegetableLinguine,photo,7.1Gazpacho,Smooth ,3.1,photoGolden,andKalePasta,photo,7.1ItalianBakedEggplantwithSeitan ,4.1,photo-JalapeñoEnchiladaSauceMarinatedHeirloom,Maltagliatiwith ,7.1,photoNewGreekSalad,photo,5.1PennewithOven-RoastedPuttanescaSauce ,7.1,photoPicodeGalloPizzaMargherita,6.1,photoPizzaSauceProvençal,8.1,photoandRicotta,No-BakeLasagnawith,photo,7.1Roasted,Sauce ,bm2.1Roasted-,Tabbouleh ,5.1,photoRoasted-VegetableRatatouille ,photo,3.1SauceSoupwithPoachedEggs,3.1,photoSquash,andPotatoTian ,photo,8.1andWalnuts,Zucchini“Pasta”with ,1.1,photoYellow,withBasilPizza,photo,6.1Zucchini-Ribbon“Lasagna” ,photo,4.1
TortillaEspañola ,1.1,phototortilla(s):
Beans-and-GreensTacoswithGoatCheese ,photo,6.1Casserole,Black-Bean ,4.1,photoCheeseEnchiladaCasserole ,photo,4.1PortobelloandZucchiniTacos ,6.1,photo
V
vegetable(s).Seealsospecificvegetables:-and-BeanSliders,photo,6.1BlackBeanandMilletBowlwith ,photo,2.1BuddhaBowl ,photo,2.1CaliforniaVeggieSandwiches,photo,6.1-EggDonburi,2.1,photoGarden-,Linguine,photo,7.1Green,Curry ,3.1,photoLongLifeNoodles ,photo,7.1MashedWhiteBeansand ,photo,8.1Spring,Ragout ,2.1,photoStockSummerRollswithCarrot-GingerDippingSauce ,1.1,photoWinter-,Soup,Hearty ,3.1,photo
Vinaigrette,All-Purpose,photo,bm1.1vinegars,about
W
walnut(s):-ParsleyPesto,Fettuccinewith,photo,7.1andParsleyPesto,RoastedSweetPotatoeswith,photo,8.1PastawithRoastedPumpkin,photo,7.1RoastedBrusselsSproutsandGrapeswith ,photo,8.1-SagePesto ,photo,7.1
Watercress,PotatoandLeekGalettewith ,photo,1.1wheatberry(ies):
cookingchartSaladwithArtichokeHearts,5.1,photowildrice,cookingchart
Y
yogurt:-GarlicSauceSauce,BroiledZucchiniwith ,photo,8.1
Z
zucchini:Broiled,withYogurtSauce ,photo,8.1andFetaChoppedSalad ,photo,8.1“Pasta”withTomatoesandWalnuts ,1.1,photoPattiesinPitaBread,photo,6.1andPortobelloTacos ,6.1,photoandPotatoHash ,photo,2.1-Ribbon“Lasagna” ,photo,4.1Roasted-VegetableRatatouille ,photo,3.1
AlsoAvailable
PowerFoods
EverydayFood:Light
EverydayFood:FreshFlavorFast EverydayFood:GreatFoodFast
Martha’sAmericanFood
MarthaStewart’sCookingSchool Stocks&Soups:MarthaStewart’sCookingSchool,Lesson1
Eggs:MarthaStewart’sCookingSchool,Lesson2
Meat,Fish&Poultry:MarthaStewart’sCookingSchool,Lesson3
Vegetables:MarthaStewart’sCookingSchool,Lesson4
Pasta,DriedBeans&Grains:MarthaStewart’sCookingSchool,Lesson5
Desserts:MarthaStewart’sCookingSchool,Lesson6
TheMarthaStewartLivingCookbook:TheOriginalClassics
TheMarthaStewartLivingCookbook:TheNewClassics