Roasted Tomato Soup

3 pounds plum tomatoes, halved lengthwise

2 tablespoons olive oil

2 large or 4 small cloves garlic, unpeeled

1 teaspoon finely chopped fresh thyme leaves or 1/4 teaspoon dried

1/4 teaspoon (or more to taste) dried crushed red pepper

4 cups chicken or vegetable stock

Preheat oven to 400°F. Wrap garlic cloves in a tight foil packet. Place tomatoes, cut side up, on large baking sheet. Sprinkle generously with salt and pepper (I used 1 full teaspoon of Kosher salt). Drizzle tomatoes with olive oil. Add foil packet of garlic to tray. Roast until tomatoes are brown and tender (garlic will be very tender), about 1 hour. Cool slightly.

Unwrap garlic packet and peel cloves. Transfer cloves, tomatoes and any accumulated juices to a blender or food processor and pulse machine on and off until tomatoes are a chunky puree. Transfer tomatoes to medium pot and add thyme, crushed red pepper and stock and bring to a boil Reduce heat to a simmer and cook, uncovered, for 25 minutes. Remove from heat and adjust seasonings to taste.

Eggplant, zuke, and spinach Lasagna

1 large eggplant
1 zucchini
1 bunch fresh spinach (or box frozen)
1 large purple onion-chopped coarse
garlic to taste
Italian mixed seasoning
1/2 c vegetable broth
box of spinach lasagna
1 jar fatfree seasoned marinara
soy cheese..grated and to taste

boil lasagna noodles till tender, meanwhile

simmer chopped onion and garlic in vegetable broth till tender add
Italian seasoning and salt and pepper to taste add marinara (I like
roasted pepper and basil) to onion/garlic mix and blend

slice the eggplant and lasagna in 1/2 " slices
wash and chop spinach into 1/2 " strips
spray large pyrex pan with butter flavored spray and layer:
sauce,noodles,soy cheese
sliced vegetables
sauce, noodles, soy cheese, vegetable
top w/ sauce and soy cheese

bake 300 for 45 min

let set a few minutes before serving
this freezes well and is even better the next day

Squash and White Bean Soup

Serves 4 to 6

3 tablespoons olive oil
1 celery stalk, strings removed, cut into 1/2-inch pieces (about 1/2 cup)
1 medium onion, diced (about 1 cup)
1 garlic clove, minced
1 1/2 pounds (about 2 cups) butternut squash, peeled and seeded, flesh cut into 3/4-inch cubes
1 cup canned diced tomatoes, drained
4 cups low-sodium canned beef broth
4 thin slices sandwich bread
1 cup canned great Northern white beans, rinsed and drained

Heat 2 tablespoons oil in a medium pot over medium heat until hot but not smoking. Add celery; cook, stirring, 2 minutes. Add onion and garlic; cook, stirring occasionally, until softened, 5 to 7 minutes. Stir in squash and tomatoes; cook until liquid has evaporated, about 5 minutes. Add broth; bring to a boil. Reduce heat to medium-low; simmer until squash is tender, 18 to 20 minutes.

Meanwhile, preheat oven to 350 degrees. Use a leaf-shape cutter to cut leaves from bread; arrange on a baking sheet. Brush with remaining tablespoon oil; bake until just golden, about 10 minutes.

Add beans to pot, and cook until they are warmed through, about 2 to 4 minutes. Season with salt and pepper.

Veggie Slow Cooker Recipes

http://www.savvyvegetarian.com/vegetarian-recipes/slow-cooker-recipes.php

Black Bean and Tomato Quinoa

2 teaspoons grated lime zest

2 tablespoons fresh lime juice

2 tablespoons unsalted butter, melted and cooled

1 tablespoon vegetable oil

1 teaspoon sugar

1 cup quinoa

1 (14- to 15-ounce) can black beans, rinsed and drained

2 medium tomatoes, diced

4 scallions, chopped

1/4 cup chopped fresh cilantro

Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4teaspoon pepper in a large bowl.

Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.

Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.

Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Spicy Kasha Vegetable Salad

Spicy Kasha Vegetable Salad
(printer-friendly version)

Instead of kasha, you can substitute 1 cup of quinoa, bulgur wheat, or any whole grain and cook it in the amount of water appropriate to the grain. Check a grain cooking chart such as the one here.

1 cup buckwheat kasha, medium granulation
2 cups vegetable broth
2 medium tomatoes, chopped fine
1/2 cup green onions, thinly sliced
1/2 cup parsley, chopped
1/2 cup fresh mint, chopped
1/2 yellow bell pepper chopped
1/2 large cucumber peeled, seeded and cut into 1/4-inch cubes
1 cup cooked chickpeas
1/4 cup freshly squeezed lemon juice
1 tablespoon agave nectar (or pomegranate molasses)
1-3 teaspoon hot pepper paste or sauce
1/2 teaspoon salt (to taste)
1 tablespoon water

Heat 2 cups of vegetable broth (or heat water and add vegetable bouillon). While you’re waiting for it to come to a boil, toast the kasha in a large, dry saucepan for about 3 minutes, or until it releases a nutty aroma. When the broth reaches a boil, add it carefully to the kasha (watch out for spatters!) Cover and turn the heat very low. Cook until kasha is tender and all liquid is absorbed, 5-10 minutes. Remove from heat, fluff, and allow to cool. Kasha can be refrigerated and stored overnight, if necessary.

Add all chopped vegetables and the chickpeas to the kasha. Mix the lemon juice and remaining ingredients well and add them to the kasha, stirring so that the dressing is distributed evenly. Serve mounded in the center of a large platter, with butternut lettuce leaves. To eat, spoon some of the salad into a lettuce leaf and eat like a taco or burrito.

Servings: 8

Salsa Chickpea Lettuce Wrap

Ingredients:

• 10 whole lettuce leaves
• 1 whole green bell pepper, seeded and diced
• 1 whole red bell pepper, seeded and diced
• 12 ounces salsa
• 15 ounces chickpeas, drained and rinsed

Instructions:

Combine chickpeas and salsa in a medium sauce pan. Cook over medium-high heat, stirring occasionally, until all of the liquid has absorbed and the chickpeas have taken on the salsa’s color, about 8 minutes. For best results, refrigerate over night. Spoon chickpeas into lettuce leaves and top with chopped bell pepper pieces. Serve chickpeas at any temperature. (Makes about 8 wraps)

Lentil-Barley, Kale with Sauteed Leeks

Ingredients:

1 c green lentils, washed

1/4 c pearled barley, washed

4 c water

2 cloves garlic, crushed

1/4 t turmeric (optional for digestion)

1 bunch kale, chopped, stems removed

1 carrot, slivered, not too thin

salt, pepper

Saute:

1 t to 1 T olive oil

1-2 leek, washed, sliced into rounds and separated

1/2 onion, chopped

2 cloves garlic, minced

1/4 t oregano

1/4 t basil

salt and pepper

Combine the lentils, barley, garlic, turmeric and water in a medium pot. Bring to boil, reduce to simmer, and cook until barley is tender, about 45-60 minutes.

About 30 minutes after you placed the lentils on, heat a medium saute pan, add the oil, leek, onion, garlic and spices. Cook on medium-low, stirring often, until leeks are beginning to brown and they are tender. This should take around 15 minutes.

When the barley is tender and the leeks are ready, add the kale and carrots, mixing well. Cook for a few minutes until the kale is to your liking. If you like the kale well cooked, do this step when you begin your leeks. I like my kale a little toothsome and green. Add salt and pepper, and if desired, some cayenne or chili flakes.

To serve, heat a pita slice over an open flame (stove) or directly on your electric burner, flipping until little brown flecks appear and the pita is heated. Serve the lentils in a bowl topped with some leeks and your pita bread.

Black Bean and Summer Squash

Black Bean and Summer Squash Enchiladas

(printer-friendly version)

These enchiladas are a little hard to get out of the pan completely intact, so I often bake and serve them in individual dishes.

1 medium onion, chopped fine
2 cloves garlic cloves, minced
1/4 cup green or red bell pepper, chopped
12 ounces patty pan, zucchini, or yellow summer squash, diced (about 2 medium squash)
1/2 teaspoon ground cumin
1 teaspoon Ancho chile powder (or mild chili powder)
1/8 -1/4 teaspoon chipotle chile powder (or to taste)
1 1/2 cups cooked black beans, well rinsed and drained
1/2 teaspoon salt (or to taste)
1 tablespoon nutritional yeast
2 teaspoons lime juice
1 can enchilada sauce (or 10 ounces homemade sauce)
8 corn tortillas
chopped green onions, for serving

Saute the onion in a medium-sized saucepan until it begins to soften. Add the garlic and cook for another minute. Stir in the bell pepper and squash and cook, stirring, for about two minutes, until squash is just beginning to become tender. Add the cumin, chile powders, black beans, and salt. Simmer for 5 minutes. Remove from heat and stir in the nutritional yeast and lime juice. Check seasoning and adjust to taste.

Preheat oven to 350. Lightly spray one large rectangular baking dish or 4 individual baking dishes with olive oil. Place a thin layer of enchilada sauce on the bottom of each dish, reserving most of it to go on top. Microwave the tortillas for about 20 seconds to soften them. Place a tortilla in front of you and arrange about 1/4 cup of the bean mixture across the center. Roll up and place seam-side down into the baking dish. Repeat with remaining tortillas and beans. Pour the remaining sauce over the top.

Bake for about 20 minutes, or until hot and bubbling. Sprinkle with sliced green onions to serve.

Servings: 4

Yield: 8 enchiladas

---

Nutrition Facts

Nutrition (per serving): 269 calories, 27 calories from fat, 3.2g total fat, 0mg cholesterol, 753.6mg sodium, 654.5mg potassium, 51.6g carbohydrates, 10.9g fiber, 4.5g sugar, 12.1g protein, 4.8 points.

Quick Enchilada Sauce
Recipe By :Mary McDougall, "McDougall Health Supporting Cookbook Volume 1"
Serving Size : 2 1/2 cups
1 cup tomato sauce
1 1/2 cups water
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 1/2 teaspoons chili powder
2 tablespoons cornstarch -- or arrowroot
Place all ingredients in a saucepan and mix well. Cook over medium heat until mixture boils and thickens, about 10 minutes.

Baked Spring Rolls

Easy Baked Spring Rolls

(printer-friendly version)

I call these “easy” because unlike most egg roll recipes, the vegetables are not pre-cooked before rolling.  The result is a lighter, fresher-tasting filling, as well as easier preparation.

Sambal Oelek is a very hot paste made from chile peppers, vinegar, and salt. Reduce it or eliminate it if you don’t like spicy foods, or replace it with any chili sauce or red pepper flakes.

1/2 head Napa Cabbage (about 8 ounces cored and shredded)
1 carrot
1/2 tablespoon sambal oelek (or other chili paste, to taste)
6 ounces extra-firm tofu
1 teaspoon soy sauce or tamari
2 teaspoons water
1 teaspoon seasoned rice vinegar
1/4 teaspoon sesame oil
24 spring roll wrappers (I used 4×4-inch wrappers)

Cut the cabbage in quarters lengthwise and cut out and discard the hard core. Slice two of the quarters thinly, and reserve the other two for another use. Cut the carrot into thin matchsticks about 1-inch long. Mix the cabbage with the carrot in a large bowl and stir in the sabal oelek (chili paste).

Cut the tofu into 1/4-inch thick slices. Lay them out on a double-layer of paper towels. Top with another double layer of towels and gently press down on each slice with your hands to remove as much moisture as possible. Remove from paper towels and cut into tiny, 1/4-inch cubes. Place into a medium-sized bowl. In another bowl, combine the soy sauce, water, rice vinegar, and sesame oil. Pour over the tofu, stirring gently (I used my hands) to distribute the sauce without breaking up the tofu.

Preheat oven to 375 F. Place one spring roll wrapper on your work surface with a corner toward you. (Keep the remaining wrappers covered to prevent them from drying out.) Place a heaping tablespoon of the cabbage mixture in the center and top it with a line of tofu cubes. Bring the bottom corner over the filling and the two sides in, forming an envelope-like packet. Moisten the top corner with a little water and roll up from the bottom, pressing the edge to seal. Place seam-side down on a baking sheet lined with a silicone mat or parchment paper. Repeat with remaining ingredients.

Bake for 6-9 minutes. Turn over and bake for another 6-10 minutes or until golden brown. Serve with a sweet and sour dipping sauce such as Apricot Duck Sauce.

Servings: 6
Yield: 24

---

Nutrition Facts

Nutrition (per 4 spring rolls): 97 calories, 15 calories from fat, 1.7g total fat, 0mg cholesterol, 154.8mg sodium, 62.9mg potassium, 18.9g carbohydrates, less than 1g fiber, less than 1g sugar, 3.2g protein, 1.9 points.

Easy Curried Chickpeas and Quinoa

• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon minced ginger
• 1 15-ounce can chickpeas, rinsed and drained
• 1 1/2 teaspoons good curry powder (or adjust to taste)
• 1/4-1/2 teaspoon cayenne or other ground red pepper (or to taste)
• 1 15-ounce can diced tomatoes (fire-roasted preferred)
• 1 cup cooked quinoa
• salt to taste

Heat a medium-sized, non-stick sauce pan over medium-high heat. Add the onions and a sprinkle of salt and cook, stirring, until onions soften. Add garlic and ginger and cook for another minute.

Add the chickpeas, curry powder, and red pepper, and stir briefly. Add the tomatoes and cooked quinoa, reduce heat to low, and cover. Simmer for about 10 minutes to allow flavors to blend. Add salt to taste.

Serve in wraps, pita bread, or lettuce leaves or with naan or other flatbread.

Servings: 4

---

Nutrition Facts

Nutrition (per serving): 225 calories, 20 calories from fat, 2.3g total fat, 0mg cholesterol, 560.4mg sodium, 333.1mg potassium, 42.9g carbohydrates, 7.7g fiber, 4.6g sugar, 8.7g protein, 3.9 points.

Roasted Barley Pilaf

Serves 4

• 1 tablespoon olive oil
• 1 cup pearl barley, rinsed
• 2 shallots, minced
• 1/4 pound white or wild mushrooms, sliced
• 2 cups Homemade Chicken Stock, or canned low-sodium chicken broth, skimmed of fat, or water
• 3/4 teaspoon salt
• Freshly ground black pepper

Directions

1. In a heavy medium saucepan, heat oil over medium heat. Add barley and cook, stirring frequently, for 10 minutes. The barley should start to brown and give off an aroma.
2. Add shallots, and cook for 2 minutes. Add mushrooms, and cook until wilted, 2 to 3 minutes. Add stock and salt. Bring to a boil; then turn down heat to a bare simmer. Cover, and cook for 45 minutes, or until liquid is absorbed.
3. Stir well, season with pepper and more salt, if needed, and serve immediately.

Shakshuka [Eggs Poached in Spicy Tomato Sauce]

Shakshuka [Eggs Poached in Spicy Tomato Sauce]
Adapted from Saveur
Serves 4 to 6
1/4 cup olive oil
5 Anaheim chiles or 3 jalapeños, stemmed, seeded, and finely chopped (I was nervous and only used 2 Anaheims; I would go for 3 or 4 next time for a more moderate but still gentle kick)
1 small yellow onion, chopped
5 cloves garlic, crushed then sliced
1 teaspoon ground cumin
1 tablespoon paprika
1 28-ounce can whole peeled tomatoes, undrained
Kosher salt, to taste
6 eggs
1/2 cup feta cheese, crumbled
1 tablespoon chopped flat-leaf parsley
Warm pitas, for serving

Heat oil in a 12-inch skillet over medium-high heat. Add chiles and onions and cook, stirring occasionally, until soft and golden brown, about 6 minutes. Add garlic, cumin, and paprika, and cook, stirring frequently, until garlic is soft, about 2 more minutes.

Put tomatoes and their liquid into a medium bowl and crush with your hands. Add crushed tomatoes and their liquid to skillet along with 1/2 cup water, reduce heat to medium, and simmer, stirring occasionally, until thickened slightly, about 15 minutes. Season sauce with salt.

Crack eggs over sauce so that eggs are evenly distributed across sauce’s surface. Cover skillet and cook until yolks are just set, about 5 minutes. Using a spoon, baste the whites of the eggs with tomato mixture, being careful not to disturb the yolk. Sprinkle shakshuka with feta and parsley and serve with pitas, for dipping.

Unstuffed Baby Eggplants

Unstuffed Baby Eggplants 
(click for printer-friendly version)
Baby eggplants are layered between an aromatic mixture of lentils, tomatoes, mint, and spices. If you can't find baby eggplants, one large eggplant will do.
6 baby eggplants, stems removed and sliced into quarters lengthwise (about 1/3-inch thick)
1 cup brown lentils, rinsed and picked over
1 teaspoon salt (optional)
1 medium onion, chopped
4 cloves garlic, minced
3 medium ripe tomatoes, chopped
1 teaspoon smoked Spanish paprika
1/4 teaspoon allspice
1/4 teaspoon cumin
1/2 teaspoon freshly ground black pepper
cayenne pepper to taste
1/2 cup fresh parsley, chopped
1/4 cup fresh mint leaves, chopped
1 tablespoon lemon juice
salt to taste
1/2 to 1 cup bread crumbs (may use gluten-free or omit)
2 tablespoons chopped fresh parsley
1 tablespoon ground flax seeds (optional)
olive oil spray

Prepare the baby eggplants by cutting off the stem and then slicing them lengthwise into about 4 slices, approximately 1/3-inch thick. Place the slices in a steamer basket, and steam them for 10 minutes, or until slices are softened but still firm enough to handle. Do not over-cook. Set aside to cool.

While the eggplant is steaming, put the lentils in a saucepan with 3 cups of water. Bring to a boil and then reduce heat and simmer until they are tender yet still hold their shape, about 20-30 minutes. When they're done, remove from heat, add the one teaspoon of salt, if you like, and allow them to sit in their cooking water until needed.

In a large, non-stick skillet, sauté the onion until it is translucent, about 5 minutes. Add the garlic and cook for another minute. Add the tomatoes, paprika, allspice, cumin, and black pepper. Drain the liquid from the lentils and add them to the skillet. Add cayenne pepper to taste (I used about 1/8 teaspoon for my mild version). Cook over medium heat for 10 minutes. Add the parsley, mint, lemon juice, and salt to taste.

Preheat oven to 350. Lightly spray an 8-inch square baking dish with olive oil. Line the bottom of the dish with half of the eggplant slices. Spoon half of the lentil mixture over the eggplant slices. Repeat with remaining eggplant and lentils. Cover the dish with aluminum foil and bake covered for 25 minutes.

Remove the aluminum foil and bake uncovered for 20 minutes.

Combine the bread crumbs with the parsley and the optional flax seed, and sprinkle it evenly over the top the the casserole. Spray lightly with olive oil and return to the oven. Cook until the top is medium-brown, about 5 to 10 minutes. Cut into about 6 squares and serve.

Makes about 6 servings. Per serving (including bread crumbs and flax seeds): 200 Calories (kcal); 2g Total Fat; (8% calories from fat); 12g Protein; 36g Carbohydrate; 0mg Cholesterol; 450mg Sodium; 14g Fiber.

Tasty Tahini Asparagus and Brown Rice

I made this with brown rice, but you could certainly substitute other grains. I suspect quinoa or millet would make nice substitutes (or even a short whole-grain pasta?). As I mentioned above, seeking out the pre-cooked brown rice in the freezer section helps shave quite a lot of time in this recipe. But feel free to go from scratch with your favorite rice. Use two cans of chickpeas/garbanzo beans if you love them like I do - one can if you're only a general enthusiast ;)...

3 tablespoons extra-virgin olive oil
1 or 2 14-ounce cans of chickpeas, drained
2 cloves garlic, minced
1 medium yellow onion, chopped
1 bunch asparagus, cut into 1-inch segments
3 cups pre-cooked brown rice
1 cup almond slivers, toasted
fine grain sea salt 

Tahini Dressing:
1 garlic clove, smashed and chopped
1/4 cup tahini
zest of one lemon
scant 1/4 cup freshly squeezed lemon juice
2 tablespoons extra-virgin olive oil
2 tablespoons hot water
scant 1/2 teaspoon fine grain sea salt

If you're using frozen rice (did I just say that?), heat it on its own in a pot or per package instructions.

Make the dressing by whisking together the garlic, tahini, lemon zest and juice, and olive oil. Add the hot water to thin a bit and then the salt. Set aside.

Add a couple glugs of olive oil (roughly 3 tablespoons) to a big skillet over medium-high heat. Swirl the oil around to coat the pan, then add the chickpeas and sprinkling of salt. Let the beans saute there for a couple minutes (I like to try to get some crusty color on them). Be careful, they seem to hiss and pop more then other beans over high heat. Add the garlic and onions. Stir for a minute. Stir in the asparagus with another pinch or two of salt, cover with a lid for a minute or two to steam - just until the asparagus brightens and softens up just a bit. Uncover and stir in the rice and almond slivers, reserving a few almonds for garnish. Taste and add more salt if needed (likely). Serve family-style in a big bowl drizzled with a few tablespoons of the tahini dressing, let each person add more dressing to their tastes.

Serves 4-6.

Asparagus Couscous

Serves 4

• 1 cup couscous
• Zest of 1/2 lime
• 2 teaspoons vegetable oil
• 1 teaspoon coarse salt
• 8 ounces asparagus, sliced 1/4-inch thick on the bias

Directions

1. Place couscous, lime zest, and oil in a medium, heatproof bowl; toss to combine. Set aside.
2. Bring 2 cups water to a boil. Add salt and asparagus; cook for 2 minutes. Pour over couscous, and cover tightly with plastic wrap. Let stand for 5 minutes. Uncover, and fluff couscous with a fork.

Cajun Chickpea Cakes

INGREDIENTS
Makes 12
- 1 tbsp oil
- 1/4 cup diced onion
- 1/4 cup diced green pepper
- 1 celery stalk, diced
- 1 280z can chickpeas, rinsed and drained
- 1 tsp thyme
- 1 tsp paprika
- pinch of cayenne pepper
- 1 tsp hot sauce
- 2 tbsp chopped fresh parsley
- 2 tbsp flour
- 1 tbsp cornstarch
- salt and pepper to taste
- oil for frying

METHOD
1. Heat oil in a frying pan over medium heat. Saute onion, green pepper, and celery for 5-7 mins, until softened. Remove from heat.

2. Place chickpeas in a food processor along with the onion mixture. Pulse until chickpeas are no longer whole, but dont process them too much. Place chickpeas in a bowl and add spices, hot sauce, and parsley. Mix well. Add flour and cornstarch and mix well. Place in the fridge for 30 mins.

3. Heat oil in a frying pan over med/med-hi heat (around 350 degrees). Shape chickpea mixture into 12 patties and fry in batches, about 2-3 mins per side, or until crispy and browned. Flip a few times if they are browning too quickly. If you have trouble forming the patties, add some more cornstarch to hold it all together.

Roasted Vegetables with Tomato Charmoula

Roasted Vegetables with Tomato Charmoula

Charmoula:
1/2 cup crushed tomatoes (I used Muir Glen Fire Roasted)
1/4 cup vegetable broth
1 tablespoon ground cumin
1 tablespoon paprika
1/4 teaspoon black pepper
1 teaspoon minced ginger root (or 1/2 tsp. ground ginger)
1/2 teaspoon marjoram
1/4 teaspoon cayenne (optional or to taste)
1/2 teaspoon salt

1 small eggplant, cut into 1-inch cubes (peeling optional)
1 small cauliflower, cut into florets
2 medium zucchini, cut into 1-inch cubes
1 red or green bell pepper, seeded and cut into 1-inch pieces

1 1/2 cups chickpeas, drained
1/2 cup vegetable broth

Combine the charmoula ingredients in a small bowl and mix well. Preheat oven to 400F and lightly oil a 9x13-inch baking dish. Spread the vegetables in the dish, add the sauce, and toss well to coat. Roast until vegetables are tender, about 45 minutes, stirring occasionally. Add the chickpeas during the last 5 minutes of cooking.

Remove the vegetables from the oven. Bring 1/2 cup of vegetable broth to a boil, and add it to the vegetable pan, stirring and scraping the pan well to incorporate all of the seasonings. Serve immediately over couscous, quinoa, or other whole grain.

Serves 6. Per serving: 124 Calories (kcal); 1g Total Fat; (9% calories from fat); 6g Protein; 25g Carbohydrate; 0mg Cholesterol; 396mg Sodium; 7g Fiber. Weight Watchers Core / 2 Points.


Quinoa "Couscous"

1 cup quinoa
2 cups vegetable broth
1/8 teaspoon saffron, crushed
1 clove garlic, minced
2 tablespoons raisins, optional

Rinse the quinoa well. Put it in a medium-sized saucepan along with the other ingredients. Bring to a boil, cover, and cook until all water is absorbed and grain is tender, about 15 minutes. Fluff and serve.

Makes 6 servings. Per serving: 116 Calories (kcal); 2g Total Fat; (12% calories from fat); 4g Protein; 22g Carbohydrate; 0mg Cholesterol; 7mg Sodium; 2g Fiber. Weight Watchers Core (without raisins) / 2 Points.

Greek-Style Quinoa Burgers

Serves 4

• 1/2 cup rinsed quinoa
• 1 medium carrot, cut in large chunks
• 6 scallions, thinly sliced
• 15 ounces great northern beans, drained and rinsed
• 1/4 cup plain dried breadcrumbs
• 1 large egg, lightly beaten
• 1 tablespoon ground cumin
• Coarse salt
• Ground pepper
• 2 tablespoons olive oil
• 1/2 cup plain nonfat Greek yogurt
• 1 tablespoon fresh lemon juice
• 4 pitas (each 6 inches)
• 1/2 English cucumber, thinly sliced diagonally

Directions

1. In a small saucepan, bring 3/4 cup water to a boil; add quiona, cover, and reduce heat to low. Cook until liquid is absorbed, 12 to 14 minutes; set aside.
2. In a food processor, pulse carrot until finely chopped. Add cooked quinoa, half the scallions, beans, breadcrumbs, egg, cumin, 1 teaspoon salt, and 1/4 teaspoon pepper; pulse until combined but still slightly chunky.
3. Form mixture into four 3/4-inch-thick paties (dip hands in water to prevent sticking). If too soft, refrigerate 10 minutes to firm. In a large nonstick skillet, heat oil over medium; cook burgers until browned and cooked through, 8 to 10 minutes per side.
4. Meanwhile, in a small bowl, combine yogurt, lemon juice, and the remaining scallions; season with salt and pepper. Serve burgers in pita topped with cucumber and yogurt sauce.

Black-eyed Pea Masala

2 cups black-eyed peas
1 large onion, diced
2 teaspoons cumin seeds
1/8 teaspoon asafetida
1 tablespoon ginger-root, minced (or ginger paste)
1 tablespoon garlic, minced
1/4 - 1/2 teaspoon cayenne or other red pepper (or to taste)
1 teaspoon turmeric
2 15-ounce cans diced tomato
2 teaspoons garam masala
1 teaspoon sugar
1 teaspoon salt (or to taste)
chopped parsley or cilantro, to garnish

Pick over the dried peas, removing any debris, and rinse. Cover with water and allow to soak for 8 hours or quick-soak by bringing to a boil, cooking for 1 minute, and remove from heat. Allow quick-soaked peas to stand for at least 1 hour. Drain peas just before cooking.

Heat a large non-stick pot or pressure cooker. Spray the bottom with cooking spray (omit if pot is non-stick) and add the onions. Cook, stirring, until onions soften. Add the cumin seed and cook for 1 minute. Add the asafetida, ginger, and garlic and stir for about 30 seconds.

Add the drained peas and all remaining ingredients. Add 2 cups of water and bring to a low boil.

If pressure cooking, seal the cooker, bring to high pressure, and cook for 7 minutes; remove from heat and allow pressure to come down naturally. Check seasoning and add more salt and garam masala if necessary. Simmer uncovered for a few minutes to allow flavors to blend, and mash a few peas against the side of the pot to thicken the sauce. If all peas are not completely tender, cover but do not seal the cooker and simmer until peas are tender.

If cooking in a regular pot, cover and simmer until the black-eyed peas are tender (depending on the age of your peas, 30-60 minutes). Check seasoning and add more salt and garam masala if necessary.

Sprinkle with parsley or cilantro and serve with rice or bread.

--Here's the garam masala blend I used in this recipe:

1 tsp. cardamom seeds (from green cardamom pods)
1 small cinnamon stick
1 tsp. cumin seeds
1/4 tsp. cloves
1 tsp. black peppercorns

Toast lightly in a dry skillet over medium heat until fragrant (be careful not to burn). Remove from heat, cool, and grind in a coffee grinder or spice mill. Use immediately or seal tightly and use soon. Makes about 1 tablespoon.

Servings: 8