Part 7 (1/2)

Chipotle Lentil Burgers MAKES 6 BURGERS * ACTIVE TIME: 30 MINUTES * TOTAL TIME: 30 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 130 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 23 g Fiber: 7 g Sugars: 3 g Protein: 8 g Cholesterol: 0 mg Sodium: 510 mg Vitamin A: 15% Vitamin C: 20% Calcium: 4% Iron: 20% Burgers with a smoky, spicy kick! Serve these topped with your favorite salsa alongside some OMG OMG Oven-Baked Onion Rings Oven-Baked Onion Rings (page 59). Or, if you want some added heat, smash up a chipotle in cup of ketchup. These have a firm, bready exterior and a softer interior; they're not trying to replicate meat, they're veggie burgers! Lots of recipes in this book aren't finicky, but this one you need to follow to the letter. To get the texture right you have to use store-bought bread crumbs and canned lentils; otherwise you'll be messing with the dry and wet ingredient ratio too much. (page 59). Or, if you want some added heat, smash up a chipotle in cup of ketchup. These have a firm, bready exterior and a softer interior; they're not trying to replicate meat, they're veggie burgers! Lots of recipes in this book aren't finicky, but this one you need to follow to the letter. To get the texture right you have to use store-bought bread crumbs and canned lentils; otherwise you'll be messing with the dry and wet ingredient ratio too much.

1 teaspoon olive oil 1 teaspoon olive oil 1 small red onion, cut into medium dice pound zucchini, halved lengthwise and sliced inch thick 3 cloves garlic, minced 1 cup lightly packed fresh cilantro, chopped (stems and leaves) 1 (15-ounce) can cooked lentils, drained and rinsed (1 cups) 1 cup bread crumbs cup chipotles, seeds removed, with adobe sauce 2 tablespoons soy sauce 2 teaspoons red wine vinegar teaspoon salt 2 teaspoons smoked paprika First, we're going to saute some veggies. Preheat a large, heavy-bottomed nonstick pan, preferably cast iron, over medium-high heat. Saute the onion for about 3 minutes. Add the zucchini, garlic, cilantro, and a pinch of salt, and saute for 7 to 10 minutes, until the zucchini is soft.

TIP TIP To get these done in a half-hour, a.s.semble everything else while the zucchini is cooking. To get these done in a half-hour, a.s.semble everything else while the zucchini is cooking.

Transfer the zucchini mixture to a food processor. Add all the other ingredients except for cup of the bread crumbs. Did you hear me? Reserve cup of the bread crumbs! Pulse until mostly smooth, but there should still be a little texture. Transfer to a large mixing bowl.

Preheat the pan (the same one you already used to saute in is fine) over medium heat. Add the remaining cup of bread crumbs to the burger mixture and use a fork to thoroughly combine. combine.

Divide the burger mixture into six equal pieces. An easy way to do this is divide it in half, then divide each half into three basically equal portions. You can do that right in the mixing bowl if it's large enough. enough.

Spray the pan with nonstick cooking spray. Form the burger portions into patties (see tip) and cook for about 12 minutes, flipping the burgers often, until they are nicely browned on both sides. Use cooking spray as necessary. Do three at a time for best results.

They taste great served immediately but they're also excellent at room temperature, so don't be afraid to stuff one into a sandwich and take it for lunch.

TIP TIP Don't be too OCD about getting the seeds out of the chipotles, just do your best. The more seeds there are the spicier this will be, so I prefer to remove them so I can use more of the chipotles and get more flavor without burning off my beautiful face. Don't be too OCD about getting the seeds out of the chipotles, just do your best. The more seeds there are the spicier this will be, so I prefer to remove them so I can use more of the chipotles and get more flavor without burning off my beautiful face. INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT Precooked lentils aren't all that common yet, but their presence on the shelves is growing! If you can't find them at your regular old supermarket, Whole Foods Market or Trader Joe's will probably carry them. Precooked lentils aren't all that common yet, but their presence on the shelves is growing! If you can't find them at your regular old supermarket, Whole Foods Market or Trader Joe's will probably carry them. TIP TIP For perfectly shaped burgers, get yourself a sheet of parchment paper. Put a 3-inch round cookie cutter on the parchment, spray with nonstick cooking spray, and place your veggie burger in there to mold it. Lift the cookie For perfectly shaped burgers, get yourself a sheet of parchment paper. Put a 3-inch round cookie cutter on the parchment, spray with nonstick cooking spray, and place your veggie burger in there to mold it. Lift the cookie cutter cutter and voila!-a veggie burger that looks like it's on TV. Lifestyles of the Rich and Famous, to be exact. and voila!-a veggie burger that looks like it's on TV. Lifestyles of the Rich and Famous, to be exact.

Forty-Clove Chickpeas & Broccoli SERVES 4 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 50 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 170 Calories from fat: 40 Total fat: 4.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 27 g Fiber: 8 g Sugars: 5 g Protein: 9 g Cholesterol: 0 mg Sodium: 590 mg Vitamin A: 15% Vitamin C: 180% Calcium: 10% Iron: 15% O kay, there aren't really forty cloves of garlic here, I just always liked how 40-Clove Chicken sounded. But there kay, there aren't really forty cloves of garlic here, I just always liked how 40-Clove Chicken sounded. But there are are ten and that's still a lot! The idea of this recipe is to chop up your brocs and have everything in the oven within 15 minutes and then go start your ten and that's still a lot! The idea of this recipe is to chop up your brocs and have everything in the oven within 15 minutes and then go start your Trapper John, Trapper John, MD marathon, paint your toenails, and check on the food every once in a while. When it does come out of the oven, you'll have a scrumptious garlicky meal, complete with tender (but not mushy) roasted broccoli and chickpeas that turn deliciously creamy (but not mushy!). The garlic should turn tender and creamy as well, and its flavor will mellow and sweeten. MD marathon, paint your toenails, and check on the food every once in a while. When it does come out of the oven, you'll have a scrumptious garlicky meal, complete with tender (but not mushy) roasted broccoli and chickpeas that turn deliciously creamy (but not mushy!). The garlic should turn tender and creamy as well, and its flavor will mellow and sweeten.

It's nothing fancy, don't serve it to your in-laws, but when I'm just hanging out and desperately need something healthy with hardly any effort, then many a night I've thrown this together.

1 pound broccoli, cut into large spears, stems chopped 1 pound broccoli, cut into large spears, stems chopped in -inch pieces 10 cloves garlic, smashed (see tip) 1 (15-ounce) can chickpeas, drained and rinsed 2 teaspoons olive oil teaspoon salt Freshly ground black pepper 2 teaspoons lemon zest 1 teaspoons dried oregano 1 cup vegetable broth NUTRITION TIP NUTRITION TIP Garlic contains allyl sulfides, phytochemicals that may play a role in protection against heart disease and cancer, among other health benefits. Garlic contains allyl sulfides, phytochemicals that may play a role in protection against heart disease and cancer, among other health benefits.

Preheat the oven to 400F. Place the broccoli, garlic, and chickpeas in a 9 by 13-inch baking pan. Drizzle them with oil, spray with a little nonstick cooking spray, and toss to coat. Sprinkle with the salt, several pinches of pepper, and the lemon zest and oregano. Once again, toss to coat. Spray a bit more for good measure, then pop it in the oven.

Bake for about 30 minutes, flipping once. Remove from the oven, flip again, and add the vegetable broth. Use a spatula to sc.r.a.pe up any crisp bits of flavor from the bottom on the pan. Return the pan to the oven for another 15 minutes, or until the garlic cloves are nice and tender and the broccoli is browned in some places.

TIP TIP The cloves of garlic should remain relatively whole. To smash them, break the garlic into individual cloves, then on a hard surface lay your knife flat against the garlic and give your knife a whack. The skin should become loose. just peel it off and there's your smashed garlic. Sometimes the clove breaks up more, sometimes less, but for this recipe anything goes. The cloves of garlic should remain relatively whole. To smash them, break the garlic into individual cloves, then on a hard surface lay your knife flat against the garlic and give your knife a whack. The skin should become loose. just peel it off and there's your smashed garlic. Sometimes the clove breaks up more, sometimes less, but for this recipe anything goes.

Mushroom & Cannellini Paprikas SERVES 4 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 30 MINUTES [image]

(CAN BE MADE GLUTEN FREE IF SERVED ON ITS OWN OR WITH CAULlPOTS) PER SERVING PER SERVING ( RECIPE): ( RECIPE):.

Calories: 170 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 27 g Fiber: 7 g Sugars: 5 g Protein: 11 g Cholesterol: 0 mg Sodium: 490 g Vitamin A: 10% Vitamin C: 15% Calcium: 8% Iron: 15% When I think of a dish that's traditionally meaty and I don't want to use the holy trinity (tempeh, tofu, and seitan), I usually reach for mushrooms. This dish is a perfect example. Mushrooms, wine, and garlic will have you reliving your Hungarian childhood. Make sure to get the smoked variety of paprika for that added depth of flavor. Serve over Scarlet Barley Scarlet Barley (page 69) or (page 69) or Caulipots Caulipots (page 54). (page 54).

1 teaspoons olive oil 1 teaspoons olive oil Small red onion, sliced thinly (about 1 cup) 4 cloves garlic, minced 1 pound cremini mushrooms, sliced Several pinches of freshly ground black pepper teaspoon salt cup dry red cooking wine cup vegetable broth 2 teaspoons smoked paprika 2 tablespoons fresh chopped thyme 1 (16-ounce) can cannellini beans, drained and rinsed cup chopped fresh dill 1 recipe Scarlet Barley or Caulipots (to serve) Preheat a 4-quart pot over medium-high heat. Saute the onions in the oil until lightly browned, about 7 minutes. Add the garlic and saute for about 30 seconds. Add the mushrooms, pepper, and salt; cook until lots of the moisture has been released, stirring occasionally, for about 5 minutes.

Add the wine, broth, smoked paprika, and thyme. Turn up the heat and bring the mixture to a low boil. Boil for about 3 minutes. Lower the heat and add the beans. Cook to heat through, about 5 more minutes. Use a strong fork to lightly mash some of the beans, to thicken the sauce. Just mash a few against the side of the pot and then mix 'em back in. Taste for salt and serve.

Serve over Scarlet Barley or Caulipots and litter with plenty of fresh dill.

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Caribbean Curried Black-Eyed Peas with Plantains SERVES 4 . ACTIVE TIME: 20 MINUTES TOTAL TIME: 30 MINUTES.

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PER SERVING ( RECIPE): ( RECIPE):.

Calories: 300 Calories from fat: 45 Total fat: 5 g Saturated fat: 2.5 g Trans fat: 0 g Total carb: 57 g Fiber: 10 g Sugars: 18 g Protein: 11 g Cholesterol: 0 mg Sodium: 320 mg Vitamin A: 25% Vitamin C: 40% Calcium: 6% Iron: 25% In my old neighborhood in Brooklyn, the streets were lined with spicy, s.e.xy, West Indian curries. I really miss the tropical flavors, but don't miss the feeling of eating a small army's ration of coconut milk. And those deep-fried plantains were killer, but they probably will will kill you someday. In this revamped dish, just a touch of coconut milk really does the job, and steaming the plantains coaxes out their sweet flavor and succulent texture even better than frying does. kill you someday. In this revamped dish, just a touch of coconut milk really does the job, and steaming the plantains coaxes out their sweet flavor and succulent texture even better than frying does.

Jamaican curries were influenced by Indian curries, but with their own spin on the spice blend. The biggest difference is that Jamaican curry powder calls for star anise. Because preblended Jamaican curry powder can be hard to find, I rigged up this cheater blend simply by adding star anise to a regular old curry powder. Serve with brown basmati rice or Mashed Yuca with Cilantro & Lime Mashed Yuca with Cilantro & Lime (page 57) and (page 57) and Jerk Asparagus Jerk Asparagus (page 91). (page 91).

TIP TIP Habanero peppers are really hot, so proceed with caution. If you're not absolutely crazy about spicy food, do half a habanero. Or for even milder flavor, use half a jalapeno pepper. Habanero peppers are really hot, so proceed with caution. If you're not absolutely crazy about spicy food, do half a habanero. Or for even milder flavor, use half a jalapeno pepper. 1 teaspoon olive oil 1 teaspoon olive oil cup finely chopped shallot 1 red bell pepper, seeded and diced finely to 1 habanero pepper, seeded and minced 3 cloves garlic, minced 2 teaspoons minced fresh ginger 2 bay leaves 1 star anise 2 teaspoons mild curry powder Pinch of ground cinnamon About 3 sprigs of fresh thyme teaspoon salt cup light coconut milk cup water 1 (16-ounce) can black-eyed peas, drained and rinsed 1 teaspoon light agave nectar Juice from about lime 2 very ripe plantains, split lengthwise and cut into 1-inch chunks Cooked rice or other grain, for serving Bring your steamer apparatus to a boil and preheat a small, heavy-bottomed pot over medium heat. Saute the shallot, red pepper, and habanero in the oil for about 5 minutes, until softened. Add the garlic, ginger, bay leaves, and star anise, and saute for about 2 minutes more. Add a splash of water and the curry powder, cinnamon, and thyme. Stir for about 30 seconds, just to toast the curry powder a bit.

Add the salt, coconut milk, water, and beans. Cover and heat through for about 5 minutes. Add the agave and lime. Taste for salt and seasoning. Turn off the heat and let the curry sit for 10 minutes to allow the flavors to meld. Remove the thyme, anise, and bay leaves.

In the meantime, steam the plantains for about 5 minutes. They should appear plump and bright yellow.

To a.s.semble: Serve the beans over rice (or any grain) in wide, rimmed bowls. Top with the plantains.

INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT Plantains are a tropical fruit that look like big bananas, but their texture is firmer and more starchy, so they're a better fit for savory food than for desserts. Many supermarkets carry plantains, but you might have better luck at a West Indian, South Asian, or Latin market. If you can't find plantains for the life of you, then steam a big sweet potato for this dish. Peel and cut into -inch pieces, and steam for about 10 minutes. It'll give you the touch of sweetness this recipe is looking for. Plantains are a tropical fruit that look like big bananas, but their texture is firmer and more starchy, so they're a better fit for savory food than for desserts. Many supermarkets carry plantains, but you might have better luck at a West Indian, South Asian, or Latin market. If you can't find plantains for the life of you, then steam a big sweet potato for this dish. Peel and cut into -inch pieces, and steam for about 10 minutes. It'll give you the touch of sweetness this recipe is looking for.

Black Bean, Zucchini, & Olive Tacos MAKES 8 TACOS * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 25 MINUTES [image]

PER SERVING (1 TACO; RECIPE): (1 TACO; RECIPE): Calories: 160 Calories from fat: 25 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 29 g Fiber: 8 g Sugars: 2 g Protein: 7 g Cholesterol: 0 mg Sodium: 290 mg Vitamin A: 4% Vitamin C: 25% Calcium: 6% Iron: 10% Have you got some zucchini burning a hole in your pocket? These tacos should do the trick. Tacos somehow sound sound unhealthy, but they aren't. Corn tortillas are low in fat and have some fiber, too. The key, I think, is to make the filling somewhat saucy and packed with flavor, so that a bunch of guac and cheese is not needed. unhealthy, but they aren't. Corn tortillas are low in fat and have some fiber, too. The key, I think, is to make the filling somewhat saucy and packed with flavor, so that a bunch of guac and cheese is not needed.

Olives are often overlooked in Latin foods, but they work so well, adding bursts of succulent, salty flavor. Here I use canned tomatillos (salsa verde) to make for a superfast weeknight meal and chopped kalamata olives for a burst of salty flavor. You can serve with the Garlic-Lemon Yogurt, but it's not wholly necessary; I eat these all by their lonesome all the time. If you've got some fresh greens to add, you can go ahead and do that, too.

1 teaspoon olive oil 1 teaspoon olive oil 2 zucchini, diced small (about 1 pound) 2 jalapenos, seeded, sliced thinly teaspoon salt 2 cloves garlic, minced cup pitted kalamata olives, chopped teaspoon ground c.u.min teaspoon ground coriander 1 (6-ounce) can salsa verde 1 (16-ounce) can black beans, drained and rinsed cup finely chopped scallions 8 (6-inch) corn tortillas INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT You should be able to find a small can of salsa verde in the Latin aisle of your supermarket. It shouldn't contain many more ingredients than tomatillo, jalapeno, cilantro, and salt. You should be able to find a small can of salsa verde in the Latin aisle of your supermarket. It shouldn't contain many more ingredients than tomatillo, jalapeno, cilantro, and salt.

Preheat a heavy-bottomed skillet over medium-high heat. Add the zucchini and jalapeno to the oil and sprinkle with the salt (salt will help draw the moisture out of the zukes). Saute for about 7 minutes, until the zucchini is lightly browned. Add the garlic, olives, c.u.min, and coriander, and saute for 2 minutes more.

Add the salsa verde and black beans. Cook for 5 more minutes; the salsa should reduce a bit so that it's juicy but not soupy.

Place the tortillas in a moist paper towel and heat in the microwave for 1 minute on high. Serve with Garlic-Lemon Yogurt and chopped scallions.

Garlic-Lemon Yogurt 1 cup unsweetened plain yogurt (Wildwood is great) 1 cup unsweetened plain yogurt (Wildwood is great) 2 to 3 cloves garlic Zest from lemon Juice from 1 lemon (about 3 tablespoons) teaspoon light agave nectar PER SERVING PER SERVING (1 TABLESPOON): (1 TABLESPOON): The nutritional infor- mation is included in the tacos list.

Scoop the yogurt into a small bowl. Use a Microplane to grate in the garlic and then the lemon zest. Squeeze in the lemon juice and add the agave. Use a fork to mix well. Taste and adjust the garlic and lemon to your liking.

Mango BBQ Beans SERVES 6 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 1 HOUR [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 220 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 43 g Fiber: 9 g Sugars: 13 g Protein: 12 g Cholesterol: 0 mg Sodium: 480 mg Vitamin A: 8% Vitamin C: 25% Calcium: 6% Iron: 20% Plain old BBQ beans are nice and everything, but mango gives them another dimension-a tart, tropical sweetness that makes them a bit more special. Barbecue flavors really benefit from a nice, long cooking time. Let these simmer on the stove for at least 45 minutes so that the beans absorb more of the flavor and the mango cooks down and melds with the tomato sauce. Serve with greens and rice, with a piece of Fresh Corn & Scallion Corn Bread Fresh Corn & Scallion Corn Bread (page 244), or over (page 244), or over Mashed Yuca with Cilantro & Lime Mashed Yuca with Cilantro & Lime (page 57). (page 57).

1 teaspoon olive oil 1 teaspoon olive oil 1 onion, chopped finely 3 cloves garlic, minced 1 mango, seeded and chopped small 1 cup tomato sauce 1 cup vegetable broth teaspoon red pepper flakes, or teaspoon if you want it less spicy teaspoon allspice 1 teaspoon ground coriander teaspoon salt 1 (25-ounce) can kidney beans, drained and rinsed 1 teaspoon liquid smoke 2 to 3 tablespoons agave nectar Preheat a 4-quart pot over medium heat. Saute the onion and garlic in the oil with a pinch of salt for about 5 minutes, until translucent.

Add the mango, tomato sauce, broth, red pepper flakes, coriander, salt, and kidney beans. Turn up the heat and bring to a rolling boil. Lower the heat to a simmer and cover the pot, leaving a little room for steam to escape, and let cook for about 245 minutes, stirring often. The sauce should thicken and the mangoes should cook down a great deal.