How about something vegetarian for supper?
Harvest Chili
From “Family Circle: Healthy Family Dinners,” by the editors of Family Circle Magazine (Wiley). Makes about 12 cups.
Ingredients
2 tablespoons olive oil
1 large onion, peeled and chopped
1 1/2 teaspoons ground cumin
1 teaspoon chipotle chile powder (or more if desired)
2 cans (28 ounces each) whole tomatoes in puree
1 medium-sized cauliflower, cut into florets (about 4 cups)
2 medium-sized sweet potatoes (about 1 pound), peeled and cut into 1/2-inch cubes
4 large carrots, peeled and cut into 1/4-inch coins
1 large green bell pepper, cored, seeded and cut into 1/2-inch dice
1/2 teaspoon salt
1 can (15 ounces) Mexican chili beans or red kidney beans
Sliced scallions
Cooked brown rice (optional)
Directions
Heat olive oil in a large pot over medium-high heat. Add onion and cook for 5 minutes, stirring occasionally. Stir in cumin and chile powder; cook 1 minute. Stir in tomatoes, breaking up with a spoon.
Stir in cauliflower, sweet potatoes, carrots, green pepper and salt. Cover and bring to a boil. Reduce heat and simmer, covered, for 25 minutes. Stir occasionally. Add chili beans and simmer for 5 minutes or until vegetables are fork-tender.
Garnish with scallions and serve with brown rice, if desired.
Per cup (not including brown rice): 123 calories; 3 g fat, 4 g protein, 20 g carbohydrates, 5 g fiber, 502 g sodium, 0 mg cholesterol
Spicy Vegetable Coconut Curry
You should be able to find all the ingredients for this at a large supermarket, or you can visit a local Asian market to stock up. From “Sizzling Skillets,” by Emeril Lagasse (William Morrow). Serves 4.
Ingredients
2 tablespoons vegetable oil
1 tablespoon minced garlic
1 tablespoon peeled and minced fresh ginger
1 tablespoon minced green onion
1 tablespoon minced shallot
1 tablespoon seeded and minced fresh red Thai bird chile
1/4 cup minced lemongrass, white part only
2 tablespoons Thai red curry paste
1 yellow onion, peeled and cut into wedges
1 pound sweet potatoes, peeled and cut into large chunks
2 cups cauliflower florets
1 1/2 cups broccoli florets
1 cup 1/2-inch sliced carrot rounds
3/4 cup diced red bell pepper
3/4 cup diced yellow bell pepper
3/4 cup diced orange bell pepper
6 ounces fried tofu, cut into 1/2-inch cubes
4 cups vegetable stock or canned low-sodium vegetable broth
2 cups unsweetened coconut milk
2 teaspoons kosher salt
2 cups steamed jasmine rice, for serving
1/4 cup fresh cilantro leaves, for garnish
1/4 cup chopped unsalted roasted peanuts, for garnish
Directions
Heat the vegetable oil in a large Dutch oven over medium heat. Add the garlic, ginger, green onion, shallot, red chile and lemongrass and cook until the vegetables have wilted, about 3 minutes. Stir in the curry paste and cook for 1 minute. Add the yellow onion, sweet potato, cauliflower, broccoli, carrot, bell peppers, tofu, stock, coconut milk and salt. Bring to a boil, then reduce the heat to simmer, cover and cook until all the vegetables are tender, 35 to 40 minutes. Taste and adjust the seasoning if necessary.
Serve the curry in bowls over jasmine rice, garnished with cilantro and peanuts.
