Vegetarian Cooking: Recipes for Meatless Meals

their concern for our furry friends, I didn’t really care
if Wilber ended up as a package of bacon. My self-centered
quest was simply to feel and look better. This was an era
of vegetarian dining in which tofu was king and alfalfa
sprouts crowned everything. Since fat hadn’t as yet become
evil, most meatless dishes could be found somewhere under a
mound of melted cheese. And a vegetarian over age 30?
Extremely rare.

But times have changed. I’m more or less a vegetarian
again, only now I’m on a middle-age-mystery tour … and
finding out that I’m not alone. According to Vegetarian
Times magazine, there are more than 12 million
vegetarians in the United States. So what’s the definition
of a vegetarian in this day and age anyway? Many folks
calling themselves vegetarians are really semi-vegetarians,
eating poultry or fish occasionally. (I fall into this
category.) Then there are the ovo-lacto vegetarians, who
exclude meat but include dairy products and eggs in their
diet. Finally, there are the vegans, who don’t use any
dairy products but rely solely on grains and legumes for
protein sources. Should vegetarians be concerned about
getting enough protein? If they’re eating a variety of
foods throughout the day so that they’re getting some
complete protein, then it shouldn’t be a problem. The
average American eats twice as much protein as is needed
for optimal nutrition. In this case more isn’t better,
because excess protein is linked to cancer, heart disease,
osteoporosis, kidney stress, and a shorter life span.

Aside from the money saved by cutting meat out of the
grocery bill, there are other reasons that motivate folks
to make the switch.

· Diet and health: For maintaining your ideal
weight, low-fat eating is easier if you subtract the meat,
because most of its calories are fat calories. After
finally waking up to the fact that our high-fat, meat-based
diets were killing us, the U.S.D.A. did away with the
famous “four food groups” in favor of the new “food
pyramid.” (But not without a fuss from the beef and dairy
industries.) The pyramid advocates a diet based mostly on
plant proteins, which aren’t associated with any health
risks except pesticides, but that’s another story. Studies
have shown that cancer deaths are 40 percent less common
among vegetarians than meat-eaters. Vegetarians are also at
lower risk for diabetes, hypertension, osteoporosis, and
kidney stones and gallstones. A high-fiber diet can also
prevent (ahem) constipation.

· Food safety: The world is full of bacteria and
bacteria loves meat. One third of all food poisoning comes
from poultry and red meat. At least half of the poultry
that’s sold contains salmonella. Also, most of our
country’s meat is raised with the “help” of antibiotics and
growth hormones. Because of this, deaths due to penicillin
and tetracycline residues in meat occur every year. Sure,
food-borne pathogens do appear on vegetables, but it’s not
as common. (The most recent outbreak was some apple cider
with traces of E. Coli that was made from apples that fell
on the ground.)

· Earth smarts: Cutting back on our meat consumption
is not only smart for our bodies, but also for the
environment. Oxygen-producing forests are chopped down to
make room for cattle grazing. Since it takes eight pounds
of grain to produce one pound of beef, the grain we feed to
livestock could feed five times our country’s population.
We may be diligently recycling our cans, but are we
concerned about the waste that’s perpetuated by our meat
consumption?

A vegetarian (or almost vegetarian) diet doesn’t have to be
tofu-burgers and sprouts. Here are some meatless meals that
you can really sink your teeth into.

Spinach-Feta Quesadillas Recipe

The great thing about quesadillas is that they can be
filled with any ingredient that you have on hand. Try
serving them at room temperature for snacks when unexpected
guests come over. For a vegan version, use soy cheese or
omit the cheese and smear a little salsa on one side of the
tortilla to make your vegetable sandwich stick together. I
use sheep or goat’s milk feta (domestic feta is made with
cow’s milk) for this quesadilla.

4 whole wheat flour tortillas (8-inch size)
About 6 ounces imported feta cheese, crumbled
1 small red pepper, sliced into thin strips
1 small red onion, sliced into thin circles
2 cups fresh spinach leaves, stems removed and cut into thin strips
Canola oil

Pour a drop of oil into a large frying pan (nonstick is
better) and saute the peppers and onions. Remove from the
pan and set aside. Smear a few more drops of oil in the pan
and heat on medium until hot. Place a tortilla in the pan
and sprinkle on some cheese, peppers, onions, and spinach.
Place another tortilla on top.

Saute until the bottom tortilla is medium brown, then flip
over. Brown that side, remove from the pan, and slice into
quarters or eighths. Makes two quesadillas.

Eggplant Parmesan with Polenta Recipe

This is an easy dish for entertaining, because the sauce
and polenta can be made a day in advance. For a vegan
version, omit the cheese and sprinkle with fresh herbs.

Polenta:
1 cup coarsely ground yellow cornmeal (polenta*)
3/4 teaspoon salt
3 cups cold water
Olive oil

Whisk together the cornmeal, salt, and water in a large
saucepan. Bring to a boil over high heat, stirring
occasionally. Reduce heat to low, and simmer uncovered for
10 to 15 minutes until it thickens and pulls away from the
sides of the pan, continuing to stir every few minutes.
Spread the polenta into an 8- or 9-inch square cake pan and
refrigerate for at least one hour. Remove when well chilled
and slice into four squares. Slice the squares in half
diagonally into eight triangles. Turn on the broiler. Brush
the triangles on top and bottom with olive oil and place on
a foil-covered baking sheet. Broil until crispy and lightly
browned, watching carefully so they don’t burn. Flip over
and broil on the other side. Place the triangles in a
baking or lasagna pan a half inch apart. Set aside.

*Polenta can be purchased where Italian foods are sold, or
at a health food store.

Tomato Sauce
1 teaspoon olive oil
1 small onion, finely chopped
4 large cloves garlic, minced
6–8 fresh plum tomatoes or 4-5 garden tomatoes (or drained, canned plum tomatoes)
1/4 cup dry white wine
2 tablespoons tomato paste (Freeze the rest in a baggie.)
1 teaspoon sugar
1 teaspoon dried basil
1/8 teaspoon cayenne pepper
Freshly ground black pepper
Salt to taste

If you’re using fresh tomatoes, bring a pot of water to a
boil. Turn off the heat and place the tomatoes in the water
for about two minutes (to loosen the skins). Remove the
tomatoes and slide off the skins, discarding them. Chop the
tomatoes into half-inch pieces. In the pot, saute the onion
and garlic in the olive oil until soft. Add the rest of the
ingredients and simmer uncovered for about 20 minutes,
stirring occasionally. If the sauce isn’t thick enough, add
a little extra tomato paste.

Eggplant Parmesan
1 medium eggplant, cut into 1/4-inch circles
1 to 1-1/2 cups skim mozzarella cheese, grated
1/4 cup freshly grated Parmesan or Romano cheese
Chopped fresh herbs such as basil, oregano, and thyme (optional)
Olive oil

Preheat oven to 400 degrees Fahrenheit. Grease a foil-lined baking sheet
with olive oil. Place the eggplant slices on the foil and
lightly brush with olive oil. Bake for about 10 minutes
until the tops are lightly browned. Flip over and bake for
another 10 minutes until tender. Remove the eggplant and
reduce the oven temperature to 350 degrees Fahrenheit. Lay the eggplant
slices on top of the polenta triangles. Spoon on the sauce
and sprinkle with mozzarella and then Parmesan. Bake for
about 20 minutes until the cheese is lightly browned.
Served topped with fresh herbs.

Vegetable Curry with Couscous Recipe

This hearty stew will fill you up so you won’t miss the meat.

1 tablespoon olive oil
3 large cloves garlic, minced
1 tablespoon fresh ginger, peeled, and minced
1 teaspoon minced jalapeno pepper, seeded
1 teaspoon ground cumin
2 teaspoons curry powder
1/4 teaspoon turmeric
2 teaspoons sugar
1/2 teaspoon salt
Freshly ground pepper
3 small sweet potatoes, peeled and cut into1-inch chunks
6 small red or white-skinned potatoes, cut into 1-inch pieces
2 cups vegetable broth or water
1 small eggplant, cut into 1-inch pieces (about 2 cups)
2 cups cauliflower, cut into 1-inch flowers
1 cup canned garbanzo beans, rinsed and drained
2 tablespoons tomato paste

Saute the garlic, ginger, and jalapeno in a large pot for
about 30 seconds. Stir in the rest of the spices. Add both
the potatoes and broth. Cover the pan and simmer for about
30 minutes until the potatoes are almost done. Add the rest
of the ingredients and simmer with the lid ajar for about
20 minutes until the vegetables are just tender, being
careful not to let them get mushy. While they’re cooking,
prepare the couscous.

Couscous
2 cups whole wheat or regular couscous
1-1/2 cups boiling water
1/2 teaspoon cinnamon
Chopped parsley

Place the couscous and cinnamon in a large mixing bowl or
pot. Pour the boiling water on the couscous and stir just
to mix. Cover with a lid and let sit untouched for 20
minutes. Remove the lid and fluff the couscous with a fork.
Serve topped with the curry and fresh parsley.

*Couscous can be purchased at health food stores and the
ethnic-food section of the supermarket.

Southwestern Beans ‘n’ Rice Salad

Instead of the usual vegetarian beans and rice, try this
high-protein salad.

Dressing
2 tablespoons mild oil (canola)
2 tablespoons tomato paste
1/3 cup fresh lime juice
A few dashes of hot sauce
2 cloves garlic, minced
1-1/2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon ground coriander
Salt and pepper to taste

Salad
1/2 package (16 oz.) firm or extra firm tofu, cut into 1-1/2-inch cubes
4 cups cooked brown rice (I use basmati rice.)
1 cup fresh or frozen cooked corn
1 15-oz. can red beans, rinsed, drained
1 poblano or green pepper, chopped
1 small red onion, finely chopped
1/4 cup chopped cilantro leaves
Toppings (optional):
Grated cheddar cheese, chopped tomatoes, chopped green onion

Prepare the rice the day before and refrigerate so it won’t
be sticky. Whisk the dressing ingredients together in a
large bowl. Toss the tofu cubes into the dressing and then
toss in the rest of the ingredients. Serve with toppings if
desired.

*Basmati rice can be found in the ethnic-food section of
the supermarket.

Banana Cake Recipe (Nondairy)

This easy, low-fat cake bakes best on a low humidity, cool
day. For a two-layer cake, double the recipe using two
pans.

Line the bottoms with wax paper cut to fit.

Cake: One Layer
2 tablespoons mild oil (canola)
1/3 cup real maple syrup
1 teaspoon vanilla
1 teaspoon instant espresso powder (optional)
1 teaspoon cinnamon
Dash salt
1/2 package “Mori-Nu” silken tofu (10.5 oz.), save the other half
3/4 cup mashed bananas (about two)
1-1/2 cups plus 1 tablespoon sifted whole wheat pastry flour or unbleached white flour
1 teaspoon baking powder
1/2 teaspoon baking soda

Preheat oven to 350 degrees Fahrenheit. Lightly grease the bottom of an
8- or 9-inch round cake pan. Pulse together all the
ingredients up to and including bananas in a food processor
(or blender). Blend until smooth. Add the flour, baking
powder, soda, and pulse just until blended. Don’t overmix.
Pour into the pan and bake for 20-25 minutes, just until
light brown and an inserted toothpick comes out clean.
Don’t overbake – the cake should be moist.

Tofu Frosting
1/2 package silken tofu (the other half)
1/2 cup nondairy, barley malt sweetened chocolate chips (If you eat dairy, you could also use regular chocolate chips.)
2 tablespoons real maple syrup
1 teaspoon vanilla

Place the chocolate chips and maple syrup in a glass
measuring cup. Cook the chocolate, with two inches of
water, in a microwave or a saucepan, just until melted.
Blend all the ingredients in the food processor until
smooth. Taste for additional sweetener. Pour into a bowl
and refrigerate for about one hour until it thickens. (You
can speed up this process if you stick it in the freezer
and stir every few minutes.) After the cake has cooled,
spread on the frosting.

If you’re making a layer cake, remove the layers from the
pans by loosening with a butter knife. Peel off the wax
paper. Frost the bottom layer, then the top and let the
frosting drip down the sides a bit. Decorate the top with
chocolate chips or a few strawberry halves around the edge.