Adapted from “The Vegetarian Family Cookbook” by Nava Atlas (Broadway, $19), serves 6.
Ingredients
11/2 cups long-grain brown rice
1-1/2 tablespoons olive oil 1 medium onion, quartered and sliced
2 cups small broccoli florets
2 medium carrots, sliced
1 medium red or orange bell pepper, diced
3 to 4 green onions, sliced
2 medium tomatoes, diced
1 (16-ounce) can unsweetened pineapple chunks, drained
1 cup light coconut milk
2 tablespoons reduced-sodium soy sauce
1 teaspoon curry powder
2 teaspoons minced fresh or jarred ginger
Cashews, for topping (optional)
Directions
Combine rice with 3 cups water in a saucepan. Bring to a rapid simmer, then cover and simmer gently until water is absorbed, 30 to 35 minutes.
Shortly before rice is done, heat oil in a wok or large skillet.
Add onion and sauté over medium heat until golden. Add broccoli, carrots and bell pepper. Turn heat to medium-high and stir-fry 3 minutes or so, just until vegetables are tender-crisp. Add green onions, tomatoes and pineapple chunks and continue to stir-fry for 1-2 minutes, just until tomatoes soften slightly. In a bowl, combine coconut milk, soy sauce, curry powder and ginger. Serve vegetables with cooked rice and curry sauce on the side.
Top vegetables with chopped cashews, if desired.
6 servings, each 380 calories (30.1 percent calories from fat), 13 g fat, 0 cholesterol, 190 mg sodium, 62 g carbohydrates, 7 g dietary fiber, 8 g protein.
Cabbage Gratin
Adapted from Vegetarian Cooking for Everyone by Deborah Madison (Broadway, $26.40), serves 4.
Ingredients
Butter, for the dish
Grated parmesan, for the dish
1-1/2 pounds green, Savoy or Napa cabbage, diced in 2-inch squares
1/3 cup flour
1 cup milk
1/4 cup crème fraiche or heavy cream
2 tablespoons tomato paste
3 eggs
3 tablespoons finely chopped parsley or dill
Salt, to taste
Milled white pepper, to taste
Directions
Preheat oven to 375 degrees. Butter a gratin dish and coat the sides with the cheese.
Boil cabbage, uncovered, in salted water for 5 minutes, then drain.
Rinse, then press out as much water as possible.
Whisk flour, milk, creme fraiche or cream, tomato paste, eggs, parsley or dill, salt and pepper until smooth. Add the cabbage and pour the mixture into prepared dish. Bake until firm and lightly browned, about 50 minutes.
To make a loaf: Bake the cabbage in a loaf pan lined with lightly buttered parchment paper, until firm and lightly colored. Let it rest for a few minutes, then unmold and peel off the paper. The bottom, which is now the top, will be very pale, so either turn it over or cover it with minced herbs or browned bread crumbs.
4 servings, each 210 calories (48.1 percent calories from fat), 12 g fat, 205 mg cholesterol, 200 mg sodium, 17 g carbohydrate, 2 g dietary fiber, 12 g protein.
Turkish-Style Eggplant with Yogurt Sauce
Adapted from “The Classic Mediterranean Cookbook” by Sarah Woodward (Doring Kindersley), serves 4.
Ingredients
1 large eggplant, sliced into 1/2-inch rounds
Salt, to taste
1/2 cup olive oil
1-1/4 cups plain yogurt
2 garlic cloves, peeled and crushed
1 teaspoon caraway seeds, slightly crushed to release their flavor
Black pepper, to taste
1/2 teaspoon sweet paprika
1 tablespoon chopped fresh dill
Directions
Salt the eggplant slices and let drain in a colander for 15-20 minutes, then blot off any moisture with paper towels.
Prepare a gas or charcoal grill for direct cooking over medium heat.
Brush both sides of the eggplant slices with olive oil. Cook for 2-3 minutes on each side, until the slices are crisp outside but soft and buttery inside.
Combine yogurt, garlic and caraway seeds. Season with salt and pepper to taste.
Place grilled eggplant slices on a large platter and top with dollops of the spiced yogurt.
Sprinkle with the paprika and chopped dill. The dish can be served hot or cold, but should be dressed with the yogurt while hot.
4 servings, each 340 calories (77.4 percent calories from fat), 29 g fat, 5 mg cholesterol, 60 mg sodium, 14 g carbohydrates, 5 g dietary fiber, 5 g protein.
Pasta with Hearty Lentil and Spinach Sauce
Recipe from “The Vegetarian Family Cookbook” With this filling dish, you need only serve a big green salad and a steamed green vegetable such as broccoli or green beans to make a satisfying meal. Serves 6.
Ingredients
3/4 cup lentils
8 to 10 ounces penne, ziti or other short tube pasta
2 tablespoons extra-virgin olive oil
1 medium onion, chopped
3 to 4 cloves garlic, minced
1 medium green bell pepper, diced
1 cup sliced white or cremini mushrooms (optional)
1 (10-ounce) package frozen chopped spinach, thawed and lightly drained
1 (28-ounce) jar good-quality marinara sauce
Salt, to taste
Freshly ground pepper, to taste
Directions
Rinse and sort the lentils and combine them in a small saucepan with 1-1/2 cups water. Slowly bring to a simmer, then simmer very gently, covered, for 30 to 40 minutes, until they are tender but still hold their shape. Drain excess water. (This step can be done ahead of time.) Cook pasta in plenty of steadily boiling salted water until al dente, then drain.
Meanwhile, heat the oil in a large saucepan. Add onion and garlic and saute over medium-low heat until onion is translucent.
Add bell pepper and mushrooms, if using, continuing to saute until onion is golden. Stir in cooked lentils, spinach and marinara sauce.
Slowly bring to a simmer, then cover and simmer gently, for 10 minutes.
Combine lentil sauce with the cooked pasta in a large serving container and toss together thoroughly. Season with salt and pepper and serve.
6 servings, each 350 calories (17 percent calories from fat), 7 g fat, 0 mg cholesterol, 550 mg sodium, 58 g carbohydrate, 8 g dietary fiber, 16 g protein.
