健康素食

8 Quick & Easy Dinners delicious recipes that take less than 30 minutes 2 Dinners Quick Easy& At Vegetarian Times, we love to cook—but that doesn’t mean we want to spend every minute of our free time in the kitchen. So we’re always on the lookout for quick recipes that taste time-consuming but really (secretly…when it comes to having guests over) take less than half an hour. The following eight recipes are some of our all-time favorites. They’re easy, innovative (making cheese fondue in a microwave! Using Mexican flavors for pasta!), and so good you’ll want to make them again and again. Enjoy! 3 8 of our all-time favorite recipes Super-Fast Fondue with Steamed Veggies Page 5 Fettuccine with Basil-Tomato Sauce Page 7 Jamaican Vegetable Patties Page 9 Tortellini with Watercress, White Beans, and Pine Nuts Page 11 Matter Paneer Made Simple Page 15 Mexican Pasta Page 19 Udon Noodles with Walnuts and Pomegranates Page 13 Tempeh Triangles with Piccata Sauce Page 17 4 Dinners Quick Easy& Easy to double, this recipe makes a quick, fun meal for the whole family. Dipping in veggies as well as bread cubes makes fondue a healthier treat. Can’t find Gruyère or Emmenthaler cheeses? Just substitute a high- quality Swiss or Jarlsberg. The flavor will be milder, but just as tasty. 5 Super-Fast Fondue with Steamed Veggies Serves 4 30 minutes or less SHOPPING LIST oAll-purpose flour oLow-sodium vegetable broth o1/2 lb. Gruyère or Emmenthaler cheese oGarlic oNutmeg o1 loaf crusty bread o8 baby potatoes o8 baby carrots o8 asparagus spears o1 head cauliflower INGREDIENTS Steamed Vegetables 8 baby potatoes 8 baby carrots 8 medium asparagus spears, tough ends trimmed, remainder cut in half 8 cauliflower florets Fondue 2 Tbs. all-purpose flour 1/2 cup low-sodium vegetable broth 1/2 lb. Gruyère or Emmenthaler cheese, grated or cubed (3 cups) 1 clove garlic, cut in half Pinch nutmeg 8 2-inch chunks crusty bread DIRECTIONS 1. To prepare Steamed Vegetables: Place potatoes on microwave-safe plate, cover with plastic wrap and microwave on high 1 minute. Arrange other veggies on plate. Cover veggies with plastic wrap and heat on high 4 minutes, or until tender. 2. To make Fondue: Measure flour into microwave-safe bowl. Stir in broth gradu- ally to prevent lumps. Add cheese and garlic. Cover, and microwave on high 2 minutes. Stir, then cook 2 to 3 minutes more, or until smooth and no cheese lumps remain. Remove garlic pieces, and stir in nutmeg. Serve immediately with bread chunks and steamed vegetables. PER SERVING: 391 CAL, 22G PROT, 19G TOTAL FAT (11 SAT. FAT), 31G CARB, 61MG CHOL, 350MG SOD, 3G FIBER, 5G SUGARS 6 Dinners Quick Easy& There’s no better way to showcase ripe, juicy tomatoes than with this sauce. Seeding the tomatoes takes only a minute or two and makes all the difference. It keeps the sauce sweet—the seeds can be slightly acidic—and prevents it from becoming watery. 7 Fettuccine with Basil-Tomato Sauce Serves 6 30 minutes or less SHOPPING LIST oFresh chives o Italian parsley oGarlic o1 lb. fettuccine oFresh basil for garnish o2 1/2 lbs. ripe tomatoes oBrown rice syrup oBalsamic vinegar INGREDIENTS 2 1/2 lbs. ripe tomatoes, seeded and diced 2 Tbs. brown rice syrup 2 Tbs. balsamic vinegar 2 Tbs. thinly sliced basil 1 Tbs. chopped chives 1 Tbs. minced Italian parsley 2 cloves garlic, minced (about 2 tsp.) 1 lb. fettuccine Basil sprigs, for garnish DIRECTIONS 1. Combine tomatoes, rice syrup, vinegar, basil, chives, parsley, and garlic in large serving bowl. Season to taste with salt and pepper. 2. Cook pasta according to package directions; drain. 3. Toss pasta with sauce. Season to taste with salt and lots of freshly ground black pepper. Garnish with basil sprigs, and serve. PER SERVING: 343 CAL, 11G PROT, 1G TOTAL FAT, 69G CARB, 215MG SOD, 4G FIBER, 12G SUGARS 8 Dinners Quick Easy& This Caribbean-style entrée is easy enough for weeknights, elegant enough for company. Jerk seasoning is a Jamaican spice mix that can add spicy flavor to roasted vegetables and baked tofu as well. Jamaican Vegetable Patties 2 to 3 Tbs. vegetable oil 1 1/2 cups chopped onion 3 cloves garlic, minced 3 Tbs. jerk seasoning 1/2 tsp. salt 4 cups grated carrots 2 cups frozen peas, thawed 1 1/2 cups breadcrumbs 3 large eggs 1/2 cup nonfat milk INGREDIENTS Pineapple Salsa 2 cups diced fresh pineapple (about 1/2 pineapple) 1/2 cup diced red bell pepper 1/3 cup chopped cilantro or mint 1/4 cup chopped green onions (about 4) 1/4 cup minced jalapeño chiles 1/4 cup fresh lime juice 1 tsp. brown sugar Pinch of salt 9 Jamaican Vegetable Patties Serves 6 30 minutes or less SHOPPING LIST o1 lime, for juice oBrown sugar oVegetable oil o2 onions oGarlic oJerk seasoning o1 pkg. breadcrumbs o3 large eggs oNonfat milk oFresh pineapple (about 1/2 pineapple) o1 red bell pepper oFresh cilantro or mint oGreen onions o4 cups carrots o2 cups frozen peas o1-2 jalapeño chiles DIRECTIONS 1. To make Pineapple Salsa: Combine all ingredients; mix well. If making ahead, cover, and refrigerate. Serve at room temperature. 2. To make Jamaican Vegetable Patties: Heat 1 Tbs. oil over medium-high heat in large nonstick skillet. Add onion and cook, stirring often, 2 to 3 minutes, until soft- ened. Add garlic, jerk seasoning, and salt; cook, stirring often, 30 to 60 seconds, until fragrant. Stir in carrots. Cover, reduce heat to medium, and cook 5 minutes, or until carrots are tender. Stir in peas, and cook 1 minute more. Transfer mixture to large bowl, and fold in breadcrumbs. 3. Put eggs and milk in bowl, and whisk together. Stir into carrot mixture. Form into 12 3/4-inch-thick patties, using generous 1/3 cup mixture for each. 4. Heat 1 Tbs. oil over medium heat in large nonstick skillet. Add half the patties, and cook about 5 minutes on each side until golden. Transfer patties to plate; keep warm. Repeat, adding more oil to pan if necessary. Serve with salsa. PER SERVING: 230 CAL, 9G PROT, 8G TOTAL FAT (1 SAT. FAT), 33G CARB, 105MG CHOL, 840MG SOD, 7G FIBER. 16G SUGARS 10 Dinners Quick Easy& SHOPPING LIST oCrushed red pepper o4 bunches watercress oVegetable broth (or use pasta water) o2 15.5-oz. cans cannellini beans oPine nuts oGrated regular or soy Parmesan cheese o2 9-oz. pkgs. fresh cheese tortellini oOil-packed sun-dried tomatoes o4 shallots oGarlic Peppery watercress and creamy cannellini beans team up for a light and luscious one-dish meal. If watercress is unavailable, 8 cups of fresh arugula or spinach may be substituted. 11 Tortellini with Watercress, White Beans, and Pine Nuts Serves 6 30 minutes or less INGREDIENTS 2 9-oz. pkgs. fresh cheese tortellini 2 Tbs. oil-packed sun-dried tomatoes, finely chopped, plus 3 Tbs. of the oil 4 shallots, minced 4 cloves garlic, minced 1/2 tsp. crushed red pepper, or more to taste 4 bunches watercress, well rinsed and tough stems removed 1 cup vegetable broth or pasta water, or more as needed Salt and freshly ground black pepper to taste 2 15.5-oz. cans cannellini beans, drained and rinsed 1/4 cup toasted pine nuts Grated regular or soy Parmesan cheese, as desired DIRECTIONS 1. Cook tortellini in large pot lightly salted boiling water, stirring occasionally, according to package directions. Drain, reserving 1 cup pasta water, if using instead of broth. Toss pasta with 1 Tbs. sun-dried tomato oil, and set aside. 2. Heat remaining oil in same pot over medium heat. Add shallots and garlic, and cook until softened, about 2 minutes. Stir in crushed red pepper. 3. Add watercress to pot with broth, sun-dried tomatoes, salt, and pepper. Cook until watercress is limp but still bright green, about 2 minutes. Stir in beans, and heat through for 1 minute. Add reserved pasta, and toss gently to combine. Sprinkle with toasted pine nuts and cheese, and serve. Pass additional Parmesan at the table. PER SERVING: 430 CAL, 19G PROT, 16G TOTAL FAT (3 SAT. FAT), 57G CARB, 15MG CHOL, 520MG SOD, 12G FIBER, 2G SUGARS 12 Dinners Quick Easy& Right now, pomegranates are all the rage in culinary circles. This pasta is the perfect example of how a few pomegranate seeds can make a simple dish spectacular. 13 Udon Noodles with Walnuts and Pomegranates Serves 4 30 minutes or less SHOPPING LIST o1 12-oz. pkg. extra-firm tofu oGarlic oChopped walnuts o1 Pomegranate o1 bunch green onions o1 10.25-oz. pkg. dried udon noodles o1 lb. broccoli o1 small red bell pepper oToasted walnut oil INGREDIENTS 1 10.25-oz. pkg. dried udon noodles 1 lb. broccoli, cut into small florets (about 3 cups) 1 small red bell pepper, diced (about 1 cup) 2 Tbs. toasted walnut oil, divided 1 12-oz. pkg. extra-firm tofu, drained and cubed 2 cloves garlic, minced (about 2 tsp.) 1/4 cup chopped walnuts 1 Tbs. maple syrup 1 cup fresh pomegranate seeds 5 green onions, white and green parts chopped (about 1/3 cup) DIRECTIONS 1. Cook noodles in boiling salted water 3 minutes. Add broccoli and bell pepper, and simmer 2 minutes more. Drain. 2. Heat 1 Tbs. oil in skillet over medium heat. Add tofu cubes, and cook 10 minutes, or until browned, turning occasionally. Remove from heat, add garlic, and stir 30 seconds, or until garlic is fragrant. Stir in walnuts, maple syrup, and remaining walnut oil. 3. Toss pasta mixture with tofu mixture, pomegranate seeds, and green onions. PER SERVING: 337 CAL, 16G PROT, 12G TOTAL FAT (1 SAT. FAT), 44G CARB, 185MG SOD, 5G FIBER, 7G SUGARS 14 Dinners Quick Easy& Paneer is a mild, fresh cheese used in Indian stews. To make this recipe vegan, omit the sour cream, use cubed tofu instead of paneer, and cook the stew 10 to 15 minutes more. 15 Matter Paneer Made Simple Serves 4 30 minutes or less SHOPPING LIST o1 15-oz. can tomato sauce oGround coriander oGaram masala oGround turmeric oPaprika o1 10-oz. pkg. frozen peas oReduced-fat sour cream o1 8-oz. pkg. paneer o1 large onion oVegetable oil oWhole brown mustard seeds oGround cumin oBay leaf oGarlic INGREDIENTS 1 large onion, quartered 1 1/2 Tbs. vegetable oil 1/2 tsp. whole brown mustard seeds 1/2 tsp. ground cumin 1 bay leaf 1 clove garlic, minced (about 1 tsp.) 1 15-oz. can tomato sauce 2 tsp. ground coriander DIRECTIONS 1. Purée onion in food processor. 2. Heat oil in pot over medium heat. Add mustard seeds, cumin, and bay leaf. Cook 1 minute, or until fragrant. 3. Add onion and garlic, and sauté 5 to 7 minutes, or until browned. Stir in tomato sauce, coriander, garam masala, turmeric, salt, and paprika. Simmer 10 minutes, or until sauce thickens, stirring occasionally. Add up to 1/2 cup water if sauce is too thick. 4. Stir in peas, sour cream, and sugar. Simmer 5 minutes, or until peas are heated through. 5. Fold in paneer, and cook 3 minutes more. Remove bay leaf, and serve hot with basmati rice or naan bread. PER SERVING: 244 CAL, 13G PROT, 14G TOTAL FAT (7G SAT. FAT), 17G CARB, 43MG CHOL, 754MG SOD, 4G FIBER, 8G SUGARS 1 tsp. garam masala 1/2 tsp. ground turmeric 1/2 tsp. salt 1/2 tsp. paprika 1 10-oz. pkg. frozen peas, thawed 3 Tbs. reduced-fat sour cream 1/4 tsp. sugar 1 8-oz. pkg. paneer, cut into 1-inch cubes 16 Dinners Quick Easy& These make a great presentation! Even kids will love the breaded and sautéed tempeh. 17 Tempeh Triangles with Piccata Sauce Serves 4 30 minutes or less SHOPPING LIST oSoymilk oDijon mustard oCornmeal oAll-purpose flour oFresh sage o2 8-oz. pkgs. tempeh oOlive oil o1 lemon for garnish oCornstarch oGarlic oFresh lemon juice oDry white wine oCapers Piccata Sauce 1 1/2 tsp. minced garlic 1/2 cup fresh lemon juice 2 cups dry white wine 1 Tbs. capers, drained 1/2 tsp. salt 1/2 tsp. black pepper 1 Tbs. cornstarch dissolved in 3 Tbs. water DIRECTIONS 1. To make Piccata Sauce: Roast garlic in skillet, 20 seconds over medium heat. Add lemon juice, wine, capers, salt, and pepper; cook about 10 minutes. Stir in cornstarch; cook 3 to 5 minutes. Remove from heat, and set aside. 2. To make Tempeh Triangles: Whisk together soymilk and mustard in bowl. Combine cornmeal, flour, sage, salt, and pepper on wax paper. 3. Cut each tempeh piece into 3 squares. Cut each square into 2 triangles. Dip triangles in soymilk mixture, dredge in cornmeal mixture, and set aside. 4. Heat 1 Tbs. oil in large skillet over medium-high heat. Cook half tempeh triangles about 3 minutes per side. Add remaining oil, and repeat. 5. Arrange tempeh triangles on serving plates, and top with sauce. Garnish with lemon slices. PER SERVING: 320 CAL, 16G PROT, 10G TOTAL FAT (1 SAT. FAT), 28G CARB, 510 MG SOD, 5G FIBER, 3G SUGARS Tempeh Triangles 1/2 cup soymilk 1 Tbs. Dijon mustard 1/2 cup cornmeal 1/4 cup all-purpose flour 2 Tbs. chopped fresh sage 1/2 tsp. salt 1/4 tsp. black pepper 2 8-oz. pkgs. tempeh 2 Tbs. olive oil Lemon slices for garnish 18 Dinners Quick Easy& Tired of the same old pasta dish you turn to when you’re in a hurry? Give this one a try. 19 Mexican Pasta Serves 4 30 minutes or less SHOPPING LIST oChili powder o8 oz. sliced mushrooms o6 oz. taco-seasoned soy crumbles o4 oz. shredded low-fat cheddar or mozzarella cheese o1 large avocado o1 20-oz. pkg. fresh 3-cheese tortellini oVegetable oil oGarlic o6 plum tomatoes INGREDIENTS 1 20-oz. pkg. fresh 3-cheese tortellini 2 Tbs. vegetable oil 2 tsp. minced garlic 6 plum tomatoes, coarsely chopped 1 tsp. chili powder, or to taste 8 oz. sliced mushrooms 6 oz. taco-seasoned ground soy crumbles 4 oz. shredded low-fat cheddar or mozzarella cheese 1 large avocado, peeled and sliced, for garnish DIRECTIONS 1. Bring large pot lightly salted water to a boil, and cook tortellini according to package directions. Drain and rinse. 2. Meanwhile, heat 1 Tbs. oil in large skillet over medium heat. Sauté garlic 30 seconds, and add tomatoes and chili powder. Cook 5 to 8 minutes; remove from skillet. 3. Reheat skillet with remaining 1 Tbs. oil, and add mushrooms and soy crumbles. Sauté 2 to 3 minutes, or until mushrooms begin to soften. Stir in tomatoes and cheese; cook, stirring often, 5 minutes more. 4. Spoon equal portions of pasta onto plates; top with soy crumble sauce, and garnish with avocado slices. PER SERVING: 400 CAL, 25G PROT, 14G TOTAL FAT (5 SAT. FAT), 48G CARB, 165MG CHOL, 380MG SOD, 7G FIBER, 2G SUGARS