Meatless: More Than 200 of the Very Best Vegetarian Recipes

Copyright©2013byMarthaStewartLivingOmnimedia,Inc.

Allrightsreserved.PublishedintheUnitedStatesbyClarksonPotter/Publishers,animprintoftheCrownPublishingGroup,adivisionofRandomHouse,Inc.,NewYork.www.clarksonpotter.comwww.marthastewart.com

CLARKSONPOTTERisatrademarkandPOTTERwithcolophonisaregisteredtrademarkofRandomHouse,Inc.

SomephotographsandrecipesoriginallyappearedinMarthaStewartLivingOmnimediapublications.

LibraryofCongressCataloging-in-PublicationDataMeatless/morethan200oftheverybestvegetarianrecipesfromthekitchensofMarthaStewartLiving;forewordbyMarthaStewart.p.cm.Includesindex.1.Vegetariancooking.I.Wholelivingmagazine.TX837.M4732013641.5’636—dc232012013323

eISBN:978-0-30795457-2

BookandcoverdesignbyDebWoodandJessiBlackham

CoverphotographsbyAndrewPurcell

Photographcredits

v3.1

http://www.clarksonpotter.com

http://www.marthastewart.com

Toeveryone who rea l izes that a balanceddiet re ly ing more heavi ly on vegetable than

on animal can resu l t in a longer andheal th ier l i fe

Cover

TitlePage

Copyright

Dedication

FOREWORD

INTRODUCTION

SMALLPLATESTOMIXANDMATCH

STOVETOPSUPPERS

SOUPS,STEWS,ANDCHILI

CASSEROLESANDOTHERBAKEDDISHES

SUBSTANTIALSALADS

SANDWICHES,BURGERS,ANDPIZZAS

PASTAANDOTHERNOODLES

SIMPLESIDEDISHES

THEVEGETARIANPANTRY

BASICS

SUGGESTEDMENUS

ACKNOWLEDGMENTS

PHOTOCREDITS

INDEX

forewordIclearlyrememberthedaywhenmydaughter,Alexis,announcedshewouldnolongerbeeatingmeat.ShehadjustquestionedthecontentsofadinnerIservedher—adelicioussmalllambchop,mediumrare,theanimalorganicallyraisedinourownbackyard.Ifibbed,tellingheritwasaporkchop,notwantinghertobeupsetthatthepetsheep,PlantagenetPalliser,hadbeenbutcheredandservedatourfamilytable.Shemadeaneducatedguess,wasrightinhercalculation,anddeclared,“Nomoremeat,maybefish.”Shewastwelveatthetime.

Mydiethadnosuchabruptrefining,butagradualtrendingtowardlessandlessmeat,evenlessandlessfish,untilnowIrelysomuchonothersortsofprotein,onmanyvegetables,mostofthemfarmraised,andonfruitsandpastas.Myshifthasbeentheresultofmanythings—bookslikeJonathanSafranFoer’sEatingAnimals,filmssuchasFood,Inc.,andmyveryownobservationsoffactoryfarms,feedlots,fishfarms,andtheconditionofthemeatsandfishsoldinmanyofoursupermarkets.Myownbackyardhasbecomemypersonalexperimentallaboratoryforgrowing,organically,mostofthevegetablesandfruitsthatIconsume,andIhavebuiltalargegreenhouseandcoldframewhereIcannowgrowmostofwhatIneedeveninthecoldermonthsoftheyear.Iraisemyownlayinghensfordeliciouseggsformeandmyfamilyandfriends,andIkeepbeesforpollinationaswellasforhoney.IamwaitingtobuildasmalldairyuntilIhaveenoughtimetomilkandmakebutterandcheese.

Encouragedbysomanyfriendsandcolleagueswhohavemadetheshifttoamorevegetable-baseddiet,andbyAlexisandtheextraordinarilygoodmealsshemakesforherselfandhertwosmallchildren,mycolleaguesandIhavenowpublishedthisbookofvegetarianrecipes.WiththehardworkandintelligentapproachofourindustriousWholeLivingmagazineeditors,andthewonderfulcreativecooksinthekitchensatMarthaStewartLiving,Meatlessoffersawiderangeofrecipesthatwilltempteventhemostdiehardmeateaterstoexpandtheircookingrepertoirestoincludemorevegetable-basedmeals.Ourmorefrequenttripstothefarmer’smarketsandorganicsectionsofthegrocerystoreswillbemoreproductiveifarmedwitharecipeortwofromthesepages.WitharecipesuchasFrenchLentilswithCaramelizedCeleryRootandParsley,forexample,youwillnotpassbythose

knobby,weirdceleriacrootseveragainwondering,“WhatcouldIpossiblymakewithoneofthose?”Andwhynoteliminatethesausagetoppingforyourhomemadepizzasandaddinsteadflavorfulbroccolirabeorthinslicesofdelicious,nutritiousbutternutsquash?

Eachrecipeisillustratedwithaphotographthatwilltemptyoutotrycombinationsofgrains,nuts,vegetables,andseasoningsyoumayhaveneverthoughtof.Andeachrecipeproves,inbothlargeandsmallways,withboldorsophisticatedorsimplecombinationsofingredients,thatMeatlesscanbeanexcitingandhealthyandbeneficialadditiontoyourshelfofmust-havecookbooks,andthatMother’sage-olddirective“Eatyourvegetables”isstillavery“GoodThing”!

introductionTHIS COOKBOOK IS FOR EVERYONE: everyone who loves food, andeveryone who would like to eat more vegetables and less meat. Therecipescovereveryseason,everymajorworldcuisine—everycraving.TheBlack-Rice Stir-Fry and the Kale, Apple, and Beet Salad would be athome in the best vegetarian restaurants in the country. The LighterMacaroniandCheeseandtheBeans-and-GreensTacoswithGoatCheeseare comfort food at their healthiest and best. Yes, the book is calledMeatless. But funnily enough, it’s not about getting less, but gainingmore: more seasonal produce, more whole grains, more protein-richbeans,andmoreflavor.

Therearemanyreasonstoforgomeatandreachforplantfoods,whetheryoudabbleinsuchadietoccasionally(theMeatlessMondaytrendisgrowingrapidly)oryou’reavegetarianeverydayoftheweek.Foremostamongthem,formanyofus,arethehealthbenefitsthataccruewithsuchadiet;theevidencethateatinglessmeatprotectsagainstheartdisease,cancer,andseveralotherdiseasesismoreandmorecompelling.Andforallthedietaryconfusionweface,nutritionistshaveyettosayabadwordaboutvegetables.Forsomeofus,itcomesdowntoethicalconcernsaboutanimalwelfareandthedeplorableaspectsoffactoryfarming.Forothers,it’samatteroftheenvironment:Raisinganimalsforfoodonalargescalehasinvolvedthewholesaleclearingofrainforestsandtheprofligateconsumptionofwater;italsocontinuestobeamajorcontributortogreenhousegases.Formany,thedecisiontoforgomeatisacombinationofallofthereasonsabove.

Andyet,whenwesitdowntoeat,thosereasonsfadeintothebackground.Anydietthat’sworthkeepinghastomakesensetoourtastebuds,notjustourheads.Theplateistheplacetocelebrateplantfoodsinalltheirdeliciousglory—theircolors,flavors,textures,andversatility.(Foridentification,we’veincludedtheicons for“vegan,” for“gluten-free,”and for“specialdiet”—nodairy,wheat,soy,ornuts.)Thiscookbookisdesignedtoprovidepageafterpageofoptionsandinspirationforcreatingandenjoyingmeatlessdishes.I’msohappyyou’reheretojoinmeatthe

table.

ALANNASTANGEditorinChief,WholeLiving

PROTEIN

Tempeh (4 ounces) Seitan (3 ounces) Lentils (1cup cooked) Black beans (1 cup cooked)Chickpeas (1 cup cooked) Edamame (½ cupcooked) Tofu (4 ounces) Green peas (1 cupcooked)Quinoa (1 cup cooked) Peanut butter (2tablespoons)Low-fat (1%)milk (1 cup) Soy milk(1cup)Egg (1large,cooked)Cheddarcheese (1ounce)Wheatbread(2slices)Almonds(1ounce)Yogurt(6ounces)Bulgur (1cupcooked)Spinach(1cupcooked)Broccoli(1cupcooked)

GRAMSPERSERVING

41g

31g

18g

15g

12g

11g

10g

9g

8g

8g

8g

8g

7.5g

7g

PROTEINPOWERHOUSES

Oneofthebiggestconcernspeoplehaveaboutgoingmeatlessishowtoget enough protein from a plant-based diet. Yet there are plenty ofprotein-richsourcesbesidesmeat.Somefoods—suchaseggs,dairy,soy,quinoa,andbuckwheat—containcompleteproteinsmadeupofthenineessential aminoacids;mostplant-based foodscontain only someaminoacids.However,contrarytowhatyoumayhaveheard,youdon’tneedtoworry about pairing certain foods at every meal to make completeproteins; just be sure to eat a variety of grains, legumes, fruits, andvegetablesthroughouttheday.Agoodruleofthumbistoaimforhalfagramofproteinforeachpoundofbodyweight,orabout65gramsadayfora130-poundwoman.

7g

6g

6g

5.5g

5g

4g

smallplatestomixandmatch

StuffedMarinatedHotRedCherryPeppers

MediterraneanChickpeaSalad

TortillaEspañola

LentilandCashewHummus

CharredEggplantDip

SmashedChickpea,Basil,andRadishDip

FreshPeaHummus

RoastedSweetPotatoSalsa

RoastedPotatoeswithRomescoSauce

SummerRollswithCarrot-GingerDippingSauce

KaleandRedCabbageSlaw

Zucchini“Pasta”withTomatoesandWalnuts

RoastedBeetsandEdamamewithArugula

AvocadoSaladwithBellPepperandTomatoes

PotatoandLeekGalettewithWatercress

SweetPotatoeswithCoconut,Pomegranate,andLime

BakedArtichokeswithBreadCrumbs

WhiteBeanandSagePattieswithRoastedTomatoes

RoastedPotatoesandMushroomswithMeltedTaleggio

EggplantParmesanStacks

ArtichokeHeartsRomanStyle

GiganteBeanswithFetaandGreens

GrilledPolentaandBalsamicMushrooms

StuffedAcornSquashwithQuinoaandPistachios

OmeletwithAsparagus,Greens,andPecorino

VersatileVegetarian:BruschettawithVariations

TopLeft:MediterraneanChickpeaSalad;Right:StuffedMarinatedHotRedCherryPeppers;

Bottom:TortillaEspañola

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It’shardtoresistthecombinationofmeltedcheeseandtenderpepper,butthisrecipeupstheantewithtwoflavor-boostingsteps:asprigofmarjoramistuckedinsideeachpepper,andthepeppersaremarinatedinagarlickyvinaigrettebeforebaking.MAKES14

14hotredcherrypeppers,seedsandcoresremoved,topsreserved

4ouncesPecorinoorprovolone,cutinto¼-inchcubes

14smallsprigsfreshmarjoram,plusmoreforgarnish

¼cupextra-virginoliveoil

2tablespoonsred-winevinegar

1garlicclove,mincedCoarsesaltandfreshlygroundpepper

Dividingevenly,stuffeachpepperwithcheeseandasprigofmarjoram.Arrangestuffedpeppersandpeppertopsinaglassloaf

pan.

Whisktogetheroliveoil,vinegar,andgarlicinasmallbowl;seasonwithsaltandpepper.Drizzleoverpeppers.Letmarinateatroom

temperature1hour.

Preheatovento400°F.Placetopsonpeppers.Bakeuntilcheesehasmeltedandpeppersaretender,12to15minutes.Letcoolslightly

beforeserving,garnishedwithmoremarjoram.

Perserving:141calories,12.32gfat(3.89gsaturatedfat),11.18mgcholesterol,2.63g

carbohydrates,4.21gprotein,0.08gfiber

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MediterraneanChickpeaSalad

Inthisvibrantsalad,chickpeasaretossedwithfreshherbsandacolorfulmixoffinelychoppedvegetables.SERVES6

1garlicclove,mincedCoarsesalt

16wholeblackpeppercorns,crushed

3tablespoonssherryvinegar

2tablespoonsextra-virginoliveoil

¾teaspoondriedoregano

3cupscookedchickpeas,drainedandrinsed

2cups(8ounces)cherrytomatoes,halved

½Englishcucumberpeeledandcutinto½-inchdice

½greenbellpepper,ribsandseedsremoved,cutinto½-inchdice(1cup)

2carrots,peeledandcutinto½-inchdice

3scallions,trimmedandsliced½inchthick

3tablespoonscoarselychoppedfreshflat-leafparsleyleaves

2tablespoonstornbasilleaves,plusmoreforgarnish

Onacuttingboard,pressflatsideofachef’sknifebackandforthacrossgarlicand½teaspoonsalttomakeapaste.Transfertoalarge

bowl,andwhiskincrushedpeppercorns,vinegar,oliveoil,andoregano.

Addchickpeas,andtosstocoatwithdressing.Letstand1hour,stirringonceortwice.Addtomatoes,cucumber,bellpepper,carrots,

scallions,parsley,andtornbasil.Tosstocombineandservegarnishedwithwholebasilleaves.

Perserving:196calories,6gfat(1gsaturatedfat),0mgcholesterol,27gcarbohydrates,

8gprotein,8gfiber

TortillaEspañola

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TortillaEspañola

Thispotato,onion,andeggomeletisthenationaldishofSpain—andatapas-barfavorite.Smallcubesorwedgesarewonderfulaspartofasmall-platesmeal,asshown.SERVES8

½cupextra-virginoliveoil

4saffronstrands

2largebakingpotatoes,peeledandthinlysliced

1redonion,thinlysliced

5garliccloves,finelychopped

Coarsesaltandfreshlygroundpepper

5largeeggs

½cupcoarselychoppedfreshflat-leafparsley,plusmoreforgarnish

1tablespoonfreshthymeleaves(optional)

Preheatovento400°F.Heatoliveoilandsaffroninanovenproof8-inchskilletovermedium.Addpotatoes,onion,andgarlic,andstir

well.Pressintoanevenlayerwithaspatula.Reduceheattomedium-low,cover,andcook10minutes.Stirpotatomixture,seasonwithsaltandpepper,andpressagain.Cover,andcook10minutes.Transfertoacolandersetoverabowl,andletdrain,reservingoil.Wipepancleanwithpapertowels.

Inamediumbowl,whisktogethereggs,parsley,andthyme(ifusing).Seasonwithsaltandpepper.Stirinpotatomixture.Heat2

tablespoonsreservedoilinsameskilletovermedium.Pourineggmixture,andgentlypressintoanevenlayer.Reduceheattomedium-low.Cook,uncovered,2minutes.

Transferskillettoovenandbakeuntileggsareset,about5minutes.Tounmold,runaflexiblespatulaaroundedgeofskillet;invertontoa

servingplate(orservedirectlyfrompan).Servewarmoratroomtemperature,garnishedwithmoreparsley.


6gprotein,2gfiber


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Makinghummusfromscratchmeansyoucantinkerwiththebasicformulatocreatesomethingyoujustcan’tfindinastore.Here,lentilsandcashewbutterreplacechickpeasandtahini;forthebestflavor,buycashewbutterthatisfreshlygroundatanatural-foodsmarket.MAKES2½CUPS

8cupswater

1cupbrownorgreenlentils,pickedoverandrinsed

¼cupcashewbutter

¼cupplus2tablespoonsfreshlemonjuice(from3to4lemons)

½teaspoonmincedgarlic

½teaspoonhotsauce

Coarsesalt

3teaspoonsextra-virginoliveoil

Freshflat-leafparsleyleaves,forgarnish

4pocketlesswhole-wheatpitas,toastedorgrilledandcutintowedges

Bringthewatertoaboilinamediumsaucepan.Addlentils,reduceheat,andgentlysimmeruntillentilsaretender,about30minutes.

Drainlentils,andletcoolcompletely.(Lentilscanbemade1dayaheadandrefrigeratedinanairtightcontainer.)

Processcashewbutter,lemonjuice,garlic,hotsauce,and1teaspoonsaltinafoodprocessoruntilcombined.Addlentils,and

processuntilsmooth,about2minutes.Withmotorrunning,add2teaspoonsoliveoil,andprocessuntilincorporated.Transfertoabowl,andchillifdesiredupto3days,covered.Drizzlewithremainingteaspoonoil,garnishwithparsley,andservewithpitas.

Perserving(¼cupplus1tablespoon):288calories,8gfat(2gsaturatedfat),0mg

cholesterol,43gcarbohydrates,15gprotein,7gfiber

CharredEggplantDip

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CharredEggplantDip

Thesmokyflavorsofthisdipgetstronger—andbetter—aftersittingintherefrigeratorforacoupleofdays.Serveitwithradishes,waxbeans,orcarrots,orinasandwichwitharugula,mozzarella,androastedpeppers.MAKES2CUPS

2smalleggplants

1garlicclove,minced

1to2tablespoonsfreshlemonjuice

Pinchofcrushedredpepperflakes

Coarsesalt

Extra-virginoliveoil,fordrizzling

Heatbroiler,withrack6inchesfromtheheatsource.Prickeggplantsalloverwithafork.Broilonarimmedbakingsheet,turning

occasionally,untileggplantsaresoftandcharred,about20minutes.Whencool,removeanddiscardskinandstemsandmashflesh.

Stiringarlic,lemonjuice,andredpepperflakes;seasonwithsalt.Drizzlewitholiveoilbeforeserving.




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Thinkofthisdipasacrunchierhummus:thechickpeasaremashedinabowl,ratherthanpureed,andthenmixedwithchoppedradishes.MAKES3CUPS

3cupscookedchickpeas,drainedandrinsed(reserve1/3cupliquid)



½cupfreshbasilleaves,coarselychopped

8radishes,coarsleychopped

1smallgarlicclove,minced

¼cupfreshlemonjuice(from2to3lemons)

9whole-wheatpitas,split,toastedorgrilled,andcutintoquarters

Usingafork,lightlymashchickpeas,oliveoil,1teaspoonsalt,and¾teaspoonpepperinabowluntilcreamybutstillchunky.

Stirinbasil,radishes,garlic,andlemonjuice;seasonwithmoresaltandpepper,asdesired.Stirinreservedchickpealiquid,1tablespoon

atatime,untildipholdstogether.Coverandrefrigerateforatleast30minutes(orupto3days,addingbasiljustbeforeserving).Servewithpitachips.

Perserving(¼cupdipwith6pitachips):220calories,4gfat(1gsaturatedfat),0mg


FreshPeaHummus

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FreshPeaHummus

Greenpeasareagoodsourceofprotein:onecuphasmoreproteinthanalargeegg.Theyarenaturallysweet,especiallywhenjustreleasedfromtheirshells.Freshpeasformthebaseofthisdip,flavoredwithcilantro,lemonjuice,andcumin.Thawedfrozenpeascanbeusedinplaceoffresh.MAKES1¼CUPS

1cupfreshshelledpeas

Coarsesalt

¼cupfreshcilantro(leavesandstems)

2tablespoonstahini

2tablespoonsfreshlemonjuice


8teaspoongroundcumin

Whole-graincrackers,forserving

Cookpeasinapotofboilingsaltedwateruntiltender,about2minutes.Drain;runundercoldwatertostopthecooking.

Pulsepeas,cilantro,tahini,lemonjuice,garlic,andcumininfoodprocessoruntilsmooth,30to40seconds.Seasonwithsaltandserve

withcrackers.




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Roasteddicedsweetpotatoesturnordinarysalsaintoamoresubstantialdip.Spoonitontocrackersorchips,useitasafillingfortacosoromelets,orserveitatopriceandbeans.MAKES4CUPS

1largesweetpotato(1pound),peeledandcutintosmalldice

1redonion,cutintosmalldice

1tablespoonextra-virginoliveoil

1tomato,seedsremoved,cutintosmalldice

1ripe,firmavocado,halved,pitted,peeled,andcutintosmalldice

2tablespoonschoppedfreshcilantroleaves

¼cupfreshlimejuice(from2to3limes)

Coarsesalt

Preheatovento450°F.Onarimmedbakingsheet,tosstogethersweetpotato,onion,andoliveoil.Spreadinanevenlayerandroast

untilsweetpotatoistenderandbrownedinspots,tossingonceortwice,about20minutes.

Transfertoalargebowlandletcoolcompletely.Addtomato,avocado,cilantro,andlimejuice.Seasonwithsalt,tosstocombine,

andserve.

Perserving(¼cup):55calories,3gfat(0gsaturatedfat),0mgcholesterol,8g

carbohydrates,1gprotein,2gfiber


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Romesco,fromtheCataloniaregionofSpain,isaversatileall-purposesauce.Versionsabound,somemadewithfreshtomatoes,others(liketheonehere)withredpeppers.Allarethickenedwithnuts(typicallyalmonds)andsometimesbread.Romescoisdeliciousasanaccompanimentforroastedpotatoesorothervegetables.Ortryitspreadonthickslicesoftoastedrusticbreadwithgrilledleeksorramps.SERVES4

½cupblanchedalmonds,toasted

1smallgarlicclove

redbellpeppers,roasted

8teaspoonsmokedhotpaprika

¼cuplooselypackedfreshmintleaves

1teaspoonsherryvinegarorred-winevinegar

Coarsesalt

1tablespoonplus1½teaspoonsextra-virginoliveoil

1poundsmallred,yellow,orpurplepotatoes,largeronescutinhalf

Preheatovento375°F.Inafoodprocessor,combinealmonds,garlic,roastedredpeppers,paprika,mint,vinegar,and¾teaspoonsalt.

Processtoacoarsepaste,about1minute.Withmachinerunning,add1tablespoonoliveoilinaslow,steadystreamuntilsauceissmooth.Transfersaucetoasmallbowl.

Arrangepotatoesonarimmedbakingsheet,drizzlewithremaining1½teaspoonsoil,andseasonwithsalt.Tosstocombine,androast

untilskinsareslightlycrispandpotatoesaretender,shakingpanhalfwaythroughtoturnpotatoes,20to30minutes.Servepotatoeswithromescosauceontheside.

Perserving:218calories,16gfat(1.5gsaturatedfat),0mgcholesterol,15g




Rice-paperwrappersareeasytoworkwith:simplysoakinhotwaterforafewsecondsuntilpliable,thenwraparoundcrispvegetables—beet,carrot,cucumber,bellpepper,anddaikonareusedhere—forno-cooksummerrolls.Thepureedcarrot-gingerdippingsaucecandoubleasasaladdressingformixedbabylettuces.Lookforrice-paperwrappersintheAsian-pantrysectionofsupermarkets.MAKES6

FORTHEROLLS

6rice-paperwrappers(8-inchsize)

2cups(½ounce)radishoralfalfasprouts

1redbeet,scrubbed,trimmed,andverythinlyslicedcrosswise

1carrot,peeledandcutintomatchsticks

1Kirbycucumber,cutintomatchsticks

1redbellpepper,ribsandseedsremoved,cutintomatchsticks

¾cupcoarselygrateddaikonradish

FORTHESAUCE

3carrots,peeledandcoarselychopped

1smallshallot,quartered

2tablespoonscoarselygratedpeeledfreshginger

¼cupricevinegar(unseasoned)

2tablespoonslow-sodiumsoysauce

¼teaspoontoasted-sesameoil

Pincheachofcoarsesaltandfreshlygroundpepper

¼cupcanolaorsaffloweroil

¼cupwater

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Maketherolls:Soak1rice-paperwrapperinalargebowlofhotwaterjustuntilpliable.Transfertoaworksurfaceandsmoothtomakeflat.Placeone-sixthofthesprouts,beetslices,carrot,cucumber,bell

pepper,anddaikononbottomthirdofwrapper,leavinga1½-inchborder.Foldbottomofpaperoverfillings,tuckinsides,androlluptightlytoenclose.Repeatwithremainingwrappersandfillingingredientstomake5morerolls.

Makethesauce:Pureecarrots,shallot,ginger,vinegar,soysauce,sesameoil,salt,andpepperinafoodprocessoruntilsmooth.With

machinerunning,addcanolaorsaffloweroilandthenwaterthroughthefeedtubeinaslow,steadystreamuntilsmooth.Servesaucewithsummerrolls.


4gprotein,3gfiber


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Thistangykale-and-cabbageslawgetsampleprotein(andhealthyfats)fromatrioofseeds:sunflower,pumpkin,andhemp.Thelasttopsthelistofnutsandseedsasasourceofhigh-quality(complete)protein.Hempseedsareavailablewholeorhulledathealth-foodstores,andeithertypecanbeusedinthisrecipe.SERVES4

1tablespoonDijonmustard

1teaspoonapplecidervinegar



3cupsmixedfinelyshreddedkaleandredcabbage

1carrot,peeledandjulienned

¼cupfreshflat-leafparsleyleaves

2tablespoonsdicedredonion

2tablespoonshulledsunflowerseeds

2tablespoonspepitas(hulledpumpkinseeds)

2tablespoonshempseeds

Inasmallbowl,whisktogethermustard,vinegar,andoliveoil;seasonwithsaltandpepper.

Inanotherbowl,combinekaleandcabbage,carrot,parsley,onion,andallseeds.Drizzlewithdressingandseasonwithsaltandpepper.

Tosstocoat.Serve.

Perserving:111calories,7gfat(1gsaturatedfat),0mgcholesterol,9.55g



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Notonlyisthisvibrantdishgluten-free,italsorequiresnocooking.Thinstripsofzucchinistandinforpastastrands,andaretoppedwithtomatoes,basil,andchoppedwalnuts.Withsofewingredients,thequalityofeachoneiscrucial;usepeak-of-seasonsquashandatop-qualityextra-virginoliveoil.SERVES2

8ouncescherrytomatoes,halved

1garlicclove,thinlysliced

¼cupchoppedwalnuts

2tablespoonstornfreshbasilleaves,pluswholeleavesforgarnish

2tablespoonsextra-virginoliveoil,plusmorefordrizzling

Seasalt

1zucchini

Inamediumbowl,combinetomatoes,garlic,walnuts,tornbasil,and2tablespoonsoliveoil.Seasonwithsalt.Letstand20minutes.

Thinlyslicezucchinilengthwise,thencutslicesinto¼-inch-widestrips.Addtotomatomixtureandtosstocombine.Garnishwith

wholebasilleaves,andserve.


5gprotein,3gfiber


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Goldenbeetslendthedishabeautifulcolor,butanyvarietywilldo.Similarly,youcansubstituteordinaryarugulaifyoucan’tfindbabyarugula.SERVES4

3mediumgoldenbeets

2tablespoonsplus1teaspoonoliveoil,plusmorefordrizzling

1cupfrozenshellededamame,thawed


1tablespoonred-winevinegar

3cupsbabyarugula

½cupfreshbasilleaves

Preheatovento425°F.Drizzlebeetswitholiveoil;wrapinparchment,theninfoil.Roastonarimmedbakingsheetuntiltender,

about1hour.Whenjustcoolenoughtohandle,ruboffskins,thenslicebeetsthin.

Meanwhile,onanotherrimmedbakingsheet,tossedamamewith1teaspoonoil;seasonwithsaltandpepper.Roast,tossinghalfway

through,untilgolden,20to25minutes.Letcoolslightly.

Inasmallbowl,whisktogethervinegarandremaining2tablespoonsoliveoil.Inamediumbowl,combinearugula,basil,beets,and

edamame.Tosswithdressing,seasonwithsaltandpepper,andserve.




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3


Avocadoshellsmakehandyvesselsforabrightsaladmadewiththescooped-outflesh.Limejuice,garlic,andapinchofcayenneflavorthedressing.Thesaladcanalsobeservedasatoppingforquesadillasorasafreshfillingfortacos.SERVES1

1teaspoonextra-virginoliveoil

Juiceof½lime


Pinchofcayennepepper

Coarsesalt

1firm,ripeavocado,halvedandpitted

½yellowbellpepper,ribsandseedsremoved,diced

6cherrytomatoes,halved

1scallion,trimmedandthinlysliced

1tablespoonchoppedfreshcilantroleaves,pluswholeleavesforgarnish

Inasmallbowl,whisktogetheroliveoil,limejuice,garlic,andcayenne.Seasonwithsalt.

Scoopoutfleshfromavocadohalves,reservingshells,andchop.Transfertoabowlandaddbellpepper,tomatoes,scallion,and

choppedcilantro.

Drizzlewithdressingandseasonwithsalt.Gentlystirtocombine.Spoonmixtureintoreservedshells.Garnishwithwholecilantroleaves

andserveimmediately.

Perserving:424calories,34.63gfat(5gsaturatedfat),0mgcholesterol,31.25g



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Likeotherpotatodishes,galettespartnerwellwithavarietyofflavors,andtheyaresized(andshaped)justrightforsharing.Thisoneistoppedwithlightlydressedwatercress;arugula,chicory,andmâcheareothergoodgreens.SERVES8

1largerussetpotato,peeledandgrated(about1½cups)

1smallleek,whiteandpale-greenpartsonly,thinlyslicedcrosswise,washedwellanddrained

3tablespoonsall-purposeflour

Pinchoffreshlygratednutmeg


2tablespoonsplus1½teaspoonsoliveoil

1cupwatercress,trimmed

½teaspoonfreshlemonjuice

Placegratedpotatoinabowlofcoldwater,andletsoak10minutes.Drainwellinasaladspinnerorsqueezeinacleankitchentowelto

removeexcesswater.Combinepotato,leek,flour,nutmeg,¾teaspoonsalt,and¼teaspoonpepper.

Heat2tablespoonsoliveoilinalargenonstickskilletovermedium.Scatterpotatomixtureinskillet,andgentlypressintoanevenlayer

withaspatula.Cookuntilgoldenonbottom,about6minutes.Runaflexiblespatulaaroundedgeofskillet.Invertgaletteontoaplate,thenreturntoskillet.Raiseheattomedium-high.Cookuntilothersideisgolden,4to5minutes.

Invertgaletteontoplate.Inabowl,tosswatercresswithlemonjuiceandremaining1½teaspoonsoil,andplaceontopofgalette.Slice

into8wedgesandserveimmediately.

Perserving:93calories,4.5gfat(.64gsaturatedfat),0mgcholesterol,12gcarbohydrates,

1.5gprotein,1gfiber


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Roastedsweetpotatoesgofromsimpletosublimewithexceptionaltoppings.ThisonehasMiddleEasternflavors:coconut(milkandflakes),pomegranateseeds,cilantro,andlimejuice.Toextractthepomegranateseeds,splitafruitintoquarters,andpeelseedsfrommembrane.SERVES4

4mediumsweetpotatoes,scrubbed

¼cupunsweetenedcoconutflakes

¼cuplightcoconutmilk

2tablespoonschoppedfreshcilantroleaves,plussprigsforgarnish

1cuppomegranateseeds

Coarsesalt

Limewedges,forserving

Preheatovento400°F.Pricksweetpotatoesalloverwithafork.Arrangeonarimmedbakingsheetandroastuntiltender,about45

minutes.Letcoolslightly.

Meanwhile,spreadcoconutflakesonanotherrimmedbakingsheetandtoastuntillightlybrowned,tossingonceortwice,about5

minutes.

Slicethetopofeachsweetpotatotoopenandmashtheinteriorwithafork.Dividecoconutmilk,coconutflakes,choppedcilantro,and

pomegranateseedsevenlyamongsweetpotatoes.Seasoneachwithsalt.Garnishwithsprigsofcilantroandservewithlimewedgesforsqueezingovereach.


5gprotein,9gfiber


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ThissimpleItalianpreparation—whichalsoworkswellasasidedish—isoneoftheeasiestwaystoenjoyfreshartichokes;whenbakedunderlayersofcheeseandbreadcrumbs,theartichokesbecomedelectablytender.SERVES4

1cupfreshbreadcrumbs,toasted


1tablespoonslicedfreshchives(½-inchlengths)

½teaspoonfinelygratedlemonzest

1garlicclove,minced

½cupgratedGruyèrecheese


2artichokes

Preheatovento400°F.Inasmallbowl,combinebreadcrumbs,oliveoil,chives,lemonzest,garlic,andcheese.Seasonwithsaltand

pepper.

Withasharpknife,cutoffthetopquarterofeachartichoke,thenremovethesmallleavesfromthebottom.Cutartichokeinhalf

lengthwise.Useamelonballerorsmallspoontoremovechoke.

Seasonartichokeswithsalt.Dividethebread-crumbmixtureevenlyamongthe4artichokehalves,packingitintothecavities.

Placeartichokesinabakingdishjustlargeenoughtoholdthem.Addabout½inchofwater,andcovertightlywithparchment,thenfoil.

Bakeuntiltheartichokesaretenderandthebreadcrumbsaregoldenbrown,about1hour.Serveimmediately.




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Justahandfulofingredients—cookedbeans,shallot,carrot,sage,andcornmeal(notflour)—makeupthesegoldenpatties,whichareaccompaniedbyadeeplyflavorfulroasted-tomatosauce.Dependingonthenumberofpeopleyouareserving,youmaywanttomakemultiplebatches;thepattiesandsaucehaveatendencytoquicklydisappear.MAKES12

2¼cupscookedwhitebeans

½shallot,finelychopped

1smallcarrot,finelygrated

3cupyellowcornmeal

1teaspoonchoppedfreshsageleaves


¼cupoliveoil

RoastedTomatoSauce,forserving

Drainbeans,reservingliquid.Transferbeanstoabowlandmash.Stirinshallot,carrot,cornmeal,andsage.Seasonwithsaltandpepper.If

mixtureistoodry,add1to2tablespoonsreservedliquid.

Heatalargeskilletovermedium-high.Add2tablespoonsoliveoil.Formbeanmixtureinto12patties(about2½inchesdiametereach)

andsautéinbatchesuntilgoldenbrownandcrisp,2to3minutesperside.Repeatwithremainingoilandpatties.Seasonpattieswithsaltandservewithsauce.

Perserving(2patties):228calories,10gfat(1gsaturatedfat),0mgcholesterol,29g



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Woodsymushrooms,earthypotatoes,andbutteryTaleggiocheesecombineinafabulouslyrichandsavorysmallplate.Thisrecipecallsforbroilingthepotatomixtureintwobakingdishes,butyoucouldusejustone9-by-13-inchdishinstead.SERVES6

8ouncesassortedmushrooms,suchaschanterelle,oyster,cremini,andhonshimeji(brownbeech),cleanedandthinlysliced(about3cups)



¼cuplooselypackedfreshsageleaves,coarselychopped

4garliccloves,halvedlengthwise

2poundssmallfingerlingpotatoes,scrubbedandsliced¼inchthick

6ouncesTaleggiocheese(rindremoved),thinlysliced

Preheatovento400°F.Tossmushroomswith1tablespoonplus1teaspoonoliveoilandseasonwithsaltandpepper.Tosswithsage

andgarlic.Spreadonarimmedbakingsheet,androastuntilmushroomsaregoldenbrownandtender,about15minutes.Removefromoven.

Tosspotatoeswithremaining1tablespoonplus2teaspoonsoilandseasonwithsaltandpepper.Dividepotatoesbetweentworimmed

bakingsheets,spreadinginanevenlayer.Roast,rotatingpanshalfwaythrough(tosspotatoesifbrowningtooquickly),untilgoldenbrownandcrisp,35to40minutes.

Heatbroiler,withrack6inchesfromheatsource.Tosstogethermushroomsandpotatoes,anddivideevenlybetweentwo5-by-7-inch

ovalbakingdishes.TopeachwithTaleggio,dividingevenly,andbroiluntilcheesemeltsandisgoldeninspots,2to3minutes.Serveimmediately.




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Individualstacksofeggplant,tomatosauce,andmozzarellaslicesofferarefinedtakeoneggplantparmigiana.Usemediumeggplantswithauniformdiametersotheslicesaresimilarinsize.SERVES6

18eggplantrounds(each¼inchthickandatleast3inchesindiameter;fromabout3eggplants)

Coarsesalt

1cupplus3tablespoonsoliveoil

3garliccloves,verythinlysliced

6plumtomatoes(about1½pounds),coarselychopped

1tablespooncoarselychoppedfreshoreganoleaves,plusmoreforgarnish

3cupthinlyslicedfreshbasilleaves

4ouncesfreshmozzarella,thinlyslicedandtornintosmallpieces

3ouncesfinelygratedParmigiano-Reggiano(¾cup)

Crushedredpepperflakes

Preheatovento425°F.Seasoneggplantroundswithsalt.Heat1cupoliveoilinalargeskilletovermedium-high.Workinginbatches,fry

eggplantrounds,turningonce,untilsoftandpalegolden,1to1½minutesperside.Drainonpapertowels.

Heatremaining3tablespoonsoilinskilletovermedium-high.Addgarlic,andcook20seconds(donotletbrown).Addtomatoesand

seasonwithsalt.Cook,stirringfrequently,untiltomatoesbreakdown,10to15minutes.Stirinchoppedoreganoandthebasil.

Place6slicesofeggplantonarimmedbakingsheet.Topeachslicewith1tablespoonsauceandafewpiecesofmozzarella,andsprinkle

with2teaspoonsParmigiano-Reggiano.Repeatlayeringtwice.

4Bakeuntilheatedthroughandcheeseisbubbling,about12minutes.Serveimmediately,garnishedwithmoreoreganoandredpepperflakes.




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InRome,artichokesaretraditionallybraisedinaflavorfulherbmixturethatincludesanativewildmint.Statesidevarietiesoffreshmintwillworkjustfineinthisrecipe.Freshartichokesareamust;seehereforhowtoextractthehearts.SERVES4

½cupplus2tablespoonsfreshflat-leafparsleyleaves,finelychopped

½cupplus2tablespoonsfreshmintleaves,finelychopped

2garliccloves,minced

½cupplus1tablespoonextra-virginoliveoil


4freshartichokehearts

Inabowl,combine½cupparsley,½cupmint,thegarlic,and1tablespoonoliveoil.Seasonwithsaltandpepper.

Rubartichokeheartsinsideandoutwithherbmixture.Placethemstemsideupinamediumpot.Addremaining½cupoilandenough

watertocomehalfwayupthesidesoftheartichokehearts.Bringtoaboiloverhighheat.Reduceheattolow,cover,andsimmeruntilartichokesaretender,about20minutes.Removepotfromheatandaddremainingherbs.Coolartichokescompletelyinthecookingliquid.

Divideartichokeheartsamong4plates,andserveatroomtemperaturewithsomeofthecookingliquidspoonedoverthetop.

Perserving:222calories,16.05gfat(2.28gsaturatedfat),0mgcholesterol,17.87g



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DandeliongreensgivethisGreekstewthemostauthenticflavor,butyoucouldsubstituteblanchedSwisschardorchicory.InGreecethebeansareoftenservedwithaselectionofsmallplates;seehereforasuggestedmenu.SERVES4

2tablespoonsplus1teaspoonoliveoil

2cupsfinelychoppedonions

2garliccloves,thinlysliced

2tablespoonstomatopaste

8ouncesdriedgigantebeans,soakedanddrained

1poundtomatoes,blanchedandpeeled,andfinelychopped

1bunchdandeliongreens,toughstemstrimmed,cutinto3-inchpieces


Coarsesalt

½cupcrumbledfeta

3tablespoonscoarselychoppedfreshdill

Heat1tablespoonoliveoilinamediumpotovermedium.Cookonionuntilsoft,stirringfrequently,8to10minutes.Addgarlicand

tomatopaste.Cook,stirring,untilfragrant,2to3minutes.

Addbeans,tomatoes,and4½cupswaterandbringtoaboil.Reduceheattoabaresimmer,partiallycover,andcookuntilbeansare

tender,about45minutes.

Meanwhile,prepareanice-waterbath.Blanchdandeliongreensinapotofboilingwateruntiltenderandnolongerbitter,about4

minutes.Transfertoicebathusingaslottedspoon.

Oncebeansaretender,addvinegarand1teaspoonsalt.Draindandelion

4 greens,andaddtobeans.Cook,stirring,untilheatedthrough.Toserve,dividebeansandgreensamong4bowls,topwithfetaanddill,

anddrizzlewithremainingoil.

Perserving:293calories,10gfat(3gsaturatedfat),6mgcholesterol,50gcarbohydrates,19

gprotein,24gfiber


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Thetricktogrillingpolentaistoknowwhentoflipit:waituntilitcanbeliftedfromthegratescleanlywithametalspatula,withouttearingthecrispsurface.SERVES4

6portobellomushrooms(about1pound),stemsandcapsseparated,capshalvedifverylarge

2garliccloves,coarselychopped

2tablespoonscoarselychoppedfreshflat-leafparsley

1teaspooncoarselychoppedfreshthyme

3cupbalsamicvinegar

¼cupplus1tablespoonextra-virginoliveoil,plusmoreforbrushing


½cupvegetablestock,preferablyhomemade

Basicpolenta(firm),cutinto12pieces

2cupsarugula(2ounces),washedanddrained

ShavedParmigiano-Reggiano,forgarnish

Combinemushrooms,garlic,herbs,vinegar,and¼cupoliveoilinalargebowl;seasonwithsaltandpepperandtoss.Letstandatroom

temperature,tossingoccasionally,1hour.

Transfermushroomstoaplate.Pourmarinadeandstockintoasmallsaucepan,andbringtoaboil.Reduceheat,andsimmeruntil

reducedbyhalf,about10minutes.Stirinremainingtablespoonoil,andremovefromheat.

Heatgrilltomedium-high.Lightlybrushtopandbottomofpolentapieceswithoil,andplaceincenterofgrill.Cook,flippingonce,until

polentaisbrownedinspotsandcrisp,6to8minutesperside.Meanwhile,placemushroomsoncoolerpartofgrillandcook,turning

4frequentlytoavoidburning,untiltender,about10minutes.

Placearugulaonaplatter,andtopwithpolentaandmushrooms.Drizzlewithabouthalfthesauce.Garnishwithcheeseandservewith

extrasauceontheside.




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Astuffingofquinoa,pistachios,andfetacheeseelevatesacornsquashfromsidedishtomaincourse.Foraveganversion,omitthefetaandseasonthestuffingwithonetotwotablespoonsnutritionalyeastforacheeseflavor.Servethesquashwithkaleslaworwithsautéedgreens,suchasSwisschardorbroccolini.SERVES8

4smallacornsquash,halved,seedsremoved

¼cupoliveoil

Coarsesaltandfreshlygroundblackpepper

2cupswater

1cupquinoa,rinsedanddrained

½cupchoppedfreshflat-leafparsleyleaves

½cupfetacheese,crumbled

½cuproasted,saltedpistachios,chopped

2teaspoonsred-winevinegar


Preheatovento425°F.Brushcutsidesofsquashhalveswith2tablespoonsoliveoilandseasonwithsaltandblackpepper.Roast

cutsidedownon2bakingsheetsuntiltenderandcaramelized,15to20minutes.

Meanwhile,bringthewaterandquinoatoaboilinasmallpot.Stironce,cover,andreduceheattoasimmer.Cookuntilquinoaistender

butstillchewyandhasabsorbedalltheliquid,about15minutes.Fluffquinoawithafork.

Inalargebowl,combinequinoa,parsley,feta,pistachios,remaining2tablespoonsoil,andvinegar.Seasonwithsaltandredpepper

flakes.Dividefillingamongsquashandserve.

Perserving:300calories,14gfat(3gsaturatedfat),8mgcholesterol,40gcarbohydrates,8g

protein,5gfiber


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Anoversizeomeleteasilyfeedsmorethanonepersonwhenfilledwithanabundanceofasparagus,arugula,andcheeseandslicedintowedges.SERVES4

½bunchasparagus,toughendstrimmed,cutinto1-inchpieces



8largeeggs

2tablespoonsgratedPecorinoRomano

¾cupbabyarugula

Prepareanice-waterbath.Blanchasparagusinapotofboilingsaltedwateruntilbrightgreenandjusttender,about2minutes.Transferto

theicebathtocool,thendrain.

Heatalargeskilletovermedium-low.Addoliveoilandswirltocoat.Whiskeggsinabowlandseasonwithsaltandpepper.Pourintopan

andcookuntilomeletisjustset,tiltingpanandliftingupsidesofseteggwithaspatulatoallowuncookedeggtorununderneath,7to8minutes.

TophalfofomeletwithPecorinoRomano,asparagus,andarugula.Flipotherhalfovertopandcookuntilcheesemelts,about30

secondsmore.Cutintowedgestoserve.


15gprotein,1gfiber

TomatoBruschetta

VERSATILEVEGETARIAN:

BRUSCHETTA

Originallydevisedasawaytousestalebread,bruschettacansupportarangeoftoppings.Thetomato-and-balsamicversionbelowisagoodplacetostart;turnthepageformoreideas.Servebruschettaaspartofaselectionofsmallplates,asastarterforalargermeal,ortoaccompanyanymannerofsalads.TOMATOBRUSCHETTAMAKES8

8slices(¾inchthick)rusticbread

1headgarlic,cutinhalfcrosswise

Extra-virginoliveoil


2cupshalvedcherryorteardroptomatoes(10ounces)

2teaspoonsbalsamicvinegar


Dillsprigs,forgarnish

1.Heatgrill(orgrillpan)tomedium.Toastbreadslicesuntilgoldenbrown,about5minutesperside.(Alternatively,broilbreadabout1minuteperside.)

2.Removetoastsfromgrill,andimmediatelyrubwithcutsideofthegarlichead.(Thewarmthofthebreadreleasesthegarlic’saroma.)

3.Onacuttingboardorbakingsheet,drizzleoliveoilgenerouslyovertoasts.Sprinklewithsaltandblackpepper.Cutslicesinhalf.

4.Tosstomatoeswithbalsamicvinegar,adrizzleofoil,andredpepperflakesinabowl.Seasonwithsaltandblackpepper.Spoonontotoasts,andgarnishwithafewdillsprigs.Serveimmediately.



VERSATILEVEGETARIAN:BRUSCHETTAVARIATIONS

WildMushroomsandGarlicMAKES8

Sauté1½poundschoppedfreshMUSHROOMS,suchaschanterelle,porcini,oroyster,and1mincedGARLICcloveand1tablespoonfreshTHYMELEAVESin2tablespoonsOLIVEOILuntilmushroomsaregoldenandstartingtoreleasetheirjuice.SeasonwithcoarseSALTandfreshlygroundPEPPER.Deglazepanwith¼cupdryWHITEWINE,scrapingupanybrownbitswithawoodenspoon;seasonwithmoresaltandpepper,asdesired.(Ifusingmorethanonetypeofmushroom,cookinbatches,astheircookingtimesmayvary.)Toptoastswithmushrooms.



CharredCarrotswithGoatCheeseandParsleyMAKES8

Preheatovento400°F.Onarimmedbakingsheet,drizzle1poundCARROTS,peeledandchopped,withEXTRA-VIRGINOLIVEOIL,andseasonwithcoarseSALT.Roastinasinglelayeruntilsoftandcharred,tossingoccasionally,about35minutes.Tosstogether¼cupfreshflat-leafPARSLEYleaveswith1tablespooneachRED-WINEVINEGARandEXTRA-VIRGINOLIVEOIL.Mashcarrots,andspreadontotoasts;topwith1/3cupcrumbledGOATCHEESEandtheparsleymixture.



WiltedSummerGreenswithGoatCheeseMAKES8

Sauté1thinlyslicedONIONin1tablespoonOLIVEOILover

mediumheatuntiltranslucent,about3minutes.Add1poundmixedLEAFYSUMMERGREENS,suchasspinach,arugula,andmizuna;coverandcookuntilwilted,about1minute.Uncoverandcookuntilgreensaretender,1to2minutesmore;seasonwithcoarseSALTandfreshlygroundPEPPER.Letcooltoroomtemperature;tosswith½teaspoonSHERRYVINEGAR.Toptoastswith½cupfreshGOATCHEESEandgreensmixture.



FavaBeans,Mint,andPecorinoRomanoMAKES8

Toss2½cupsblanchedandpeeledFAVABEANS,drainedandrinsed,with2tablespoonsEXTRA-VIRGINOLIVEOIL,1½teaspoonsfreshLEMONJUICE,and¼cupchoppedMINTleaves.SeasonwithcoarseSALT,freshlygroundPEPPER,andapinchofCRUSHEDREDPEPPERFLAKES.Spoonontotoasts.TopwiththinshavingsofPECORINOROMANO(2ounces).



LemonandGreen-OliveRelishMAKES8

Combine1cupchoppedpittedGREENOLIVES;1peeled,seeded,andchoppedLEMON;1tablespoonmincedREDONION;1dicedCELERYstalk;¼teaspoonSUGAR;3tablespoonsEXTRA-VIRGINOLIVEOIL;and3tablespoonschoppedfreshflat-leafPARSLEYleaves.SeasonwithcoarseSALTandfreshlygroundPEPPER.Spreadontotoasts.



FreshRicottawithLemon,Basil,andHoneyMAKES8

Mix8ouncesRICOTTA,preferablyfresh,with2teaspoonsfinelygratedLEMONZEST,andspreadontotoasts(donotrubwithgarlicordrizzlewithoil).AddafewfreshBASILleaves,anddrizzlewithadelicateHONEY,suchasacacia.



stovetopsuppers

SkilletGreenswithEggsandMushrooms

GreensandHerbOmelet

BuddhaBowl

SpringVegetableRagout

PotatoandZucchiniHash

Brown-RiceStir-FrywithMarinatedTofu

ScrambledTofuwithCollards

Broccoli-and-CheeseOver-EasyOmelet

BrownRicewithBlackBeansandAvocado

FrittatawithAsparagus,GoatCheese,andHerbs

SouthwesternHash

ShiitakeFriedRice

BlackBeanandMilletBowlwithVegetables

Vegetable-EggDonburi

Black-RiceStir-Fry

HarvestVegetableGalettewithGreensandGoatCheese

SpicedTofuwithWiltedSpinachandYogurt

PolentawithPoachedEggsandMarinatedArtichokes

VersatileVegetarian:RisottowithVariations


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Evenwhentherefrigeratorispracticallybare,therearealmostalwaysatleastafeweggs,thefoundationforthisfifteen-minutedinner.Sautésomemushroomsandabunchofgreens(suchaskale)andthencrackintheeggs.It’sespeciallydeliciousservedoversoftpolenta,orwithtoastedrusticbread.SERVES4

FORTHESAGE-CHILEBUTTER(OPTIONAL)

4tablespoons(½stick)unsaltedbutter

1tablespoonsmallfreshsageleaves

¼teaspooncrushedredpepperflakes

FORTHEEGGSANDGREENS

2tablespoonsoliveoil

10ounceswhitebuttonorcreminimushrooms,thinlysliced

Coarsesalt


6cupsslicedtrimmedcookinggreens(¾-inch-wideribbons)

2tablespoonswater

2tablespoonsunsaltedbutter

4largeeggs


Makethesage-chilebutter,ifdesired:Meltbutterinasaucepanovermedium.Cooksageandredpepperflakesuntilsageiscrisp,about3

minutes.Removefromheat.

Maketheeggsandgreens:Heatalarge,heavyskillet(preferablycastiron)overhigh.Swirlinoliveoil.Addmushroomsandseasonwith

salt;cookuntilgoldenandtender,stirringoccasionally,4to5minutes.

3

Reduceheattomedium.Stiringarlic,greens,andthewater.Cook,stirring,untilgreenswilt.Addbutter,andstiruntilmelted.

Make4wellsingreens.Crack1eggintoeachwell.Seasonwithsalt.Cookundisturbed4minutes.Removefromheat;letstanduntil

whitesaresetbutyolksarestillrunny,about4minutesmore.Drizzlewithsage-chilebutter,ifusing,garnishwithcheese,andserve.



GreensandHerbOmelet

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GreensandHerbOmelet

Anomeletistheperfectmeal,anytimeofday,needingonlyasimplesaladasanaccompaniment.MAKES1

1tablespoonplus1teaspoonoliveoil

½onion,thinlysliced


1½cupschoppedgreens,suchasspinach,kale,orSwisschard(trimmedandwashed)

2largewholeeggsplus1largeeggwhite

1to2tablespoonschoppedfreshherbs,suchasflat-leafparsley,tarragon,orchives

2tablespoonscrumbledfetaorgoatcheese

Heat1tablespoonoliveoilinanonstickskilletovermedium-high.Sautéonionuntilsoft,stirringoften,about5minutes;seasonwith

saltandpepper.Stiringreensandcookuntilwilted,about30secondsmore.Removefrompan.Whisktogetherwholeeggs,white,andherbsinabowl.

Heatremainingteaspoonoilinpan;addeggmixture.Reduceheattomedium.Cook,stirringeggswithaflexiblespatulaandshakingthe

panoverheat,untilcurdsbegintoform,about1minute.Continuecooking,pullingcookedeggfromedgetocenterofpanwithspatula,untilomeletisjustset,15to30secondsmore.

Sprinklegreensmixtureandcheeseoverhalfoftheomelet,thengentlyfoldovertheotherside,slideoutofpanontoaplate,and

serve.

Perserving:594calories,49gfat(15gsaturatedfat),449mgcholesterol,29gprotein,

10.54gcarbohydrates,2.46gfiber

BuddhaBowl

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BuddhaBowl

Withwholegrains,plantproteins,andvegetables,thisistheidealveganone-bowldish.It’smoreofageneralformulathanahard-and-fastrecipe,sinceyoucanswapoutdifferentingredientsforvarietyandtomakeuseofwhateveryouhaveonhand.Choosingvegetablesinarangeofcolorswillensureabalanceofnutrients.Andtryaddingdriedseaweed—kombu,wakame,hijiki,ordulse—softenedaccordingtopackageinstructions.SERVES1

2cupschoppedorslicedvegetables,suchasdelicatasquash,stemmedshiitakemushrooms,cauliflowerflorets,orsmallcarrots(halvedlengthwise)

½cupcookedquinoa,millet,orbrownrice

3ouncestofuor½cupcookedbeans

2teaspoonssesameoil

Tamarisoysauce

Radishsprouts,forgarnish(optional)

Choppedfreshherbs,forgarnish(optional)

Setasteamerbasketorcolanderinasaucepanfilledwith2incheswater.Arrangevegetablesinbasketinanevenlayer.Coverandsteam

untilvegetablesarejusttender,2to4minutes.

Layerthequinoa,tofu,andvegetablesinabowl.Sprinklewiththesesameoilandasplashoftamari.Garnishwithsproutsorchopped

freshherbs,ifdesired,andserve.

Perserving(preparedaspictured,opposite):318calories,15.69gfat(1.94gsaturatedfat),0

mgcholesterol,35.21gcarbohydrates,14.34gprotein,5.9gfiber


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ThenexttimeyoufindyourselfwithabountyofproducefromyourCommunitySupportedAgriculture(CSA)grouporfarmer’smarket,trythisultra-quickragout;ittakesfewerthantenminutesfromstarttofinish.Thisrecipecallsforspringvegetables;forasummervariation,trystringbeans,corn,andzucchini.Servetheragoutoverpasta,polenta,orbrownrice,andifyoulike,sprinklewithfinelygratedcheese.SERVES4

1tablespoonoliveoil

3leeks,whiteandpale-greenpartsonly,halvedlengthwise,thinlyslicedintohalf-moons(about2cups),washedwellanddrained

Coarsesalt

12ouncesasparagus,toughendstrimmed,cutinto1-inchpieces(about2½cups)

1cupwater

6ouncessugarsnappeas,trimmedandcutinto1-inchpieces(about1½cups)

8radishes,quartered

1teaspoonDijonmustard

1tablespoonunsaltedbutter

1tablespoonmincedfreshherbs,suchaschivesandtarragon

Heatoliveoilinalargeskilletovermedium-high.Addleeksandseasonwithsalt;sautéuntilleeksaretender,stirringfrequently,

about2minutes.Stirinasparagus,thenthewater.Simmer,covered,2minutes.Addsnappeasandradishes;cover,andsimmeruntilvegetablesarejusttender,about2minutesmore.

Stirinmustarduntilwellcombined,thenswirlinbutterandherbs.Serveimmediately.


carbohydrates,4gprotein,4.1gfiber


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Yourfavoritebreakfastfoodscanworkequallywellfordinner.Here,slicedzucchiniperksuppotatohashtoppedwithafriedegg,cookedsunnysideup(orpoached).SERVES4

2russetpotatoes(1½poundstotal),peeled,quarteredlengthwise,andthinlyslicedcrosswise


½yellowonion,thinlysliced


1zucchini,quarteredlengthwiseandthinlyslicedcrosswise

1tablespoonunsaltedbutter

4largeeggs

Rinsepotatosliceswellundercoldrunningwater,thendrainandthoroughlypatdry.Inalargenonstickskillet,heatoliveoilover

medium-high.Addonionandpotatoesandseasonwithsaltandpepper.Cook,stirringfrequently,untilpotatoesarealmostcookedthroughandgolden,about15minutes.

Addzucchini,reduceheattomedium,andcook,stirring,untilzucchiniissoftandpotatoesarecookedthrough,about7minutes.

Seasonwithsaltandpepper.

Meanwhile,heatalargeskilletovermedium.Addbutter.Oncebutterbeginstosizzle,crackeggsintopanandcookuntilwhitesarejustset

andgoldenbrownattheedges,about3minutes.Dividehashamong4plates,topeachwithanegg,andserve.




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Stir-friesarefast,makegooduseoffreshvegetables,andgettheirflavorfrombasicitemslikesoysauce,ginger,andgarlic.Thisegg-freeversionismadewithcolorfulbellpeppers,butpracticallyanyvegetablewillwork,includingbroccoli,stringbeans,carrots,snappeas,andbokchoy.SERVES4

2tablespoonscanolaorsaffloweroil


1piece(about3inches)freshginger,peeledandfinelychopped

½recipeMarinatedTofu,cutinto1-inchcubes

2bellpeppers(1redand1yellow),ribsandseedsremoved,cutinto1-inchchunks

3cupscookedbrownrice


1tablespoontoasted-sesameoil


3scallions,trimmed,halvedlengthwise,andthinlysliced

Inawokorlargeskillet,heatthecanolaoilovermedium-high.Addgarlicandginger;cook,stirring,untilfragrant,about30seconds.

Addtofu,andcook,stirring,untilgoldenbrown,about2minutes.Addbellpeppers;cook,stirring,untilpeppersarecrisp-tender,about

3minutes.

Addriceandsoysauce;cook,stirringfrequently,untilriceisheatedthrough,about3minutes.Stirinsesameoil.Seasonwithsaltand

pepper;garnishwithscallionsandserve.




1

2


Thankstoapinchofturmeric,tofutakesonthesamecoloraseggsinaquickscramblethatalsofeaturescollardgreenssautéedwithfreshgingerandgarlic.Tryitservedoverbrownrice,onasliceofrusticbread,orwrappedinatortilla.Youcanalsosubstituteothergreens,suchaskaleorSwisschard,forthecollards.SERVES2



½redonion,chopped

½teaspoongroundturmeric

1teaspoongratedpeeledfreshginger

3collardgreenleaves,stemsremoved,cutinto½-inchpieces

2tablespoonswater

7ounces(½package)firmtofu,drainedandcrumbled


Heatoliveoilinalargeskilletovermedium.Cookgarlic,onion,turmeric,andgingeruntilonionistender,stirringfrequently,3to4

minutes.Stirincollardgreensandthewaterandcook,stirring,untilgreensarebrightgreenandtender,about2minutes.

Addcrumbledtofuandcook,stirring,untilheatedthrough,about2minutes.Seasonwithsaltandpepperandserve.




1

2

3


Tomakethis“over-easy”omelet,awholeeggandtwowhitesarecookedatopalayerofmeltedcheese,withoutfirstbeingwhiskedtogether,untilthewhitesarejustset.Theyolkisleftrunnysoitactsasarich“sauce.”Becauseitisthin(almostlikeacrepe),theomeletcaneasilybefoldedoverthefilling.Youcanuseothervegetablesinplaceofbroccoli—zucchini,cauliflower,mushrooms,andspinachareallgoodoptions;justsautéthemfirst.MAKES1

½teaspoonoliveoil

1¼cupsthinlyslicedbroccoliflorets

1scallion,trimmedandthinlyslicedonthebias


1tablespoonplus1teaspoonfinelygratedParmigiano-Reggiano

1largewholeeggplus2largeeggwhites


Heatoliveoilinamediumskilletovermedium.Addbroccoliandscallionandcoverpan;cook,stirringoccasionally,untiltender,about

4minutes.Seasonwithsaltandpepper.Transfertoaplate.

Addcheesetoskillet.Cookovermedium-highuntilmeltedandgolden,about1minute.Reduceheattomedium-low.Addwholeegg

andwhites.Keepingeggyolkintact,dragaspatulathroughthewhitestospreadthemevenlyinthepan.Cook,covered,untilwhitesaresetandyolkisstillrunny,1to1½minutes.

Topeggswithbroccoli-scallionmixture,andfoldomeletover.Slideontoaplate,sprinklewithapinchofredpepperflakes,andserve.


gprotein,3gfiber


1


Riceandbeans,abeautifullybalancedsourceofcompleteprotein,getextrasubstancewhenmadewithbrownriceandblackbeans(whichhavemorefiberthananyotherlegume).SERVES6

FORTHEBEANS

1pounddriedblackbeans,soakedanddrained

1jalapeñochile,halvedandseeded

2onions,quartered

5garliccloves,smashed



FORTHERICE

¼cupoliveoil

1onion,finelychopped

1garlicclove,minced


2cupslong-grainbrownrice

FORSERVING

Assortedgarnishes,suchasfreshcilantro,dicedredonion,choppedtomato,cubedavocado,sourcream,andhotsauce

Makethebeans:Bring8cupswater,beans,jalapeño,onions,garlic,vinegar,1tablespoonsalt,and1teaspoonpeppertoasimmerina

mediumpot.Cook,stirringoccasionally,untilbeansaretender,about1½hours.(Addmorewater,¼cupatatime,ifneededtocoverbeans.)Seasonwithsaltandpepper.

2

3

Meanwhile,maketherice:Heatoliveoilinamediumsaucepanovermedium-high.Cookonionandgarlicuntilonionissoft,stirringfrequently,about5minutes.Add2teaspoonssalt,¼teaspoon

pepper,andtherice.Cookuntilriceislightlytoasted,about3minutes.Add3½cupswater,andbringtoaboil.Reduceheattolow,andgentlysimmer,covered,untilriceistenderandabsorbswater,25to30minutes.Removefromheat;letstand,covered,10minutes.Fluffricewithafork.

Toserve,dividericeandbeansevenlyamong6bowlsandtopwithassortedgarnishes,asdesired.




1

2

3

4


Afrittataisaboontothehomecook:it’sflexibleenoughtogofrommidweekfamilysuppertoweekendbrunchwithfriends,anditsuitsprettymuchanyotheroccasionthatcallsforsomethingdeliciousandunfussy.Andfrittatasneednotbeservedrightaway,giventhattheytasteequallygoodwarmoratroomtemperature.SERVES6

½bunchasparagus(about8ounces),toughendstrimmed,tipscutinto2-to3-inchpieces,stalkscutinto½-inchpieces


12largeeggs

4scallions,trimmedandthinlysliced

2tablespoonssnippedfreshchives


2ouncesfreshgoatcheese(about¼cup)

Prepareanice-waterbath.Blanchasparagusinapotofboilingsaltedwateruntiljusttender,about1minute.Drainandtransfertotheice

bathtostopthecooking.Drain.

Preheatovento425°F.Whiskeggswith1teaspooneachsaltandpepperinamediumbowl.Stirinscallions,chives,andasparagus

stalks.

Heatoliveoilinanovenproof10-inchskillet(preferablycast-iron)overmedium.Poureggmixtureintoskillet.Cookuntiledgesbeginto

set,thenpushcookedeggsaroundtheedgetowardthecenterofthepanwithawoodenspoon.Continuecookinguntilthecenterbeginstoset,about2minutesmore.

Dollopgoatcheeseovertopandsprinklewithasparagustips.Bakeuntileggsarecompletelyset,8to10minutes.Letcoolslightly

beforeserving.


15gprotein,1gfiber

SouthwesternHash

12

3

SouthwesternHash

Despiteitsoriginsasameat-centricdish,hashisjustassatisfyingasthecenterofavegetarianmeal—especiallywhennutty,chewytempehisincluded.Blackbeanssupplyadditionalproteintothisrecipe,madewithjalapeño,cumin,andotherSouthwesternstaples.SERVES4

2redpotatoes(12ounces),scrubbedandcutinto1-inchpieces


3tablespoonscanolaoil

½teaspoongroundcumin

1jalapeñochile,finelydiced(ribsandseedsremovedforlessheatifdesired)


8ouncescherrytomatoes,halved

1½cupscookedblackbeans,drainedandrinsed

2teaspoonsnutritionalyeastseasoning(seenote)

1package(8ounces)plain,pasteurizedorganictempeh

1firm,ripeavocado,halved,pitted,peeled,andcoarselychopped

Bringpotatoestoaboilinapotofsaltedwater.Cookuntilknife-tender,about6minutes;drain.

Heat2tablespoonsoilinalargesaucepanovermedium-high.Addcuminandcook,stirring,untilfragrant,about30seconds.Add

potatoesandcook,stirringoccasionally,untilgolden,5to7minutes.Transfertoabowl.

Heatremainingtablespoonoilovermedium.Addjalapeño,scallions(reserve1forgarnishifdesired),tomatoes,beans,andyeast;

crumbleintempeh.Cookuntiltomatoesbegintobreakdown,stirring

frequently,5to7minutes.Addpotatoesandcookjustuntilheatedthrough.Removepanfromheatandgentlystirinavocado.Seasonwithsaltandpepper.Garnishwithreservedscallion,ifdesired,andserve.


19gprotein,11gfiber

ShiitakeFriedRice

1

2

ShiitakeFriedRice

Friedriceisarestaurantstandbythat’seasytomakeathome,especiallyifyouhaveleftoverrice.It’salsoopentomanyinterpretations,dependingonthevegetablesinyourcrisper(thinkcarrots,broccoli,andsnappeas).Frozenedamameisahandyshortcut;keepsomeinthefreezerforaddingproteintootherstir-fries,aswellastosoupsandsalads.SERVES4

1tablespoonplus1teaspooncanolaoil

2largeeggs,lightlybeaten


1poundshiitakemushrooms,stemmed,thinlysliced


2tablespoonsmincedpeeledfreshginger

¼to½teaspooncrushedredpepperflakes


1cupfrozenshellededamame,thawed


3tablespoonsfreshlimejuice(from2to3limes)


Inalargenonstickskillet,heat1teaspoonoilovermedium.Addeggs;seasonwithsaltandpepper.Cookuntilset,1to3minutes.

Transfertoacuttingboardandletcool;rollupandthinlyslicecrosswise.

Insameskillet,heatremainingtablespoonoilovermedium-high.Addmushrooms,garlic,ginger,andredpepperflakes;seasonwithsalt.

Cook,tossingfrequently,untilmushroomsaretender,2to4minutes.Addrice,eggs,edamame,scallions,limejuice,andsoysauce.Cook,tossing,untilriceisheatedthrough,2to3minutes.Serveimmediately.

Perserving:456calories,11gfat(1.5gsaturatedfat),105.75mgcholesterol,71g



1


Here’sanotherinterpretationofaso-called“bowl”(seeBuddhaBowl)thatcombinesallthecomponentsofahealthyplant-baseddietinoneverywholesomedish.SERVES2

FORTHEMILLET

¼cupmillet

1½cupscookedblackbeans,drainedandrinsed



FORTHEVEGETABLES

4shiitakemushrooms,stemmedandthinlysliced

1carrot,peeledandthinlysliced

2headsbabybokchoy,halved

½cupshreddedredcabbage


FORTHEDRESSING


3tablespoonsapplecidervinegar

Coarsesalt

2tablespoonstoastedsunflowerseeds

Makethemillet:Placemillet,blackbeans,andgingerinasmallsaucepan.Add½teaspoonsaltand1cupwater.Bringtoaboil,stir

once,thenreduceheatandsimmer,covered,25minutes.Letrest10minutes,thenfluffwithafork.

Makethevegetables:Placeshiitakesinasteamerbasketorcolanderset

2

34

over2inchesboilingwaterinamediumpot;coverandsteam3minutes.Addcarrotsandbokchoyandsteam,covered,4to6

minutesmore.Removefromheat.

Makethedressing:Inasmallbowl,whisktogetheroliveoilandvinegar.Seasonwithapinchofsalt.

Toserve,dividemilletmixtureamong2bowls.Topwithcabbage,scallion,andsteamedvegetables;seasonwithsaltandpepper.

Drizzlewithdressingandsprinklewithsunflowerseeds.

Perserving:672calories,26gfat(4gsaturatedfat),89gcarbohydrates,0mg

cholesterol,23.83gprotein,20.36gfiber


1

2


DonburiisapopularJapanesedishofricetoppedwithmeat,fish,oreggs,asinthisvegetable-richversion.Here,wholeeggs(andadditionalwhites)arecookedalongwithmushrooms,snowpeas,carrot,andscallionsinthemannerofaneasy,no-stiromelet.It’sworthseekingoutradishsproutsfortheirpepperyflavor,butothertypesofsproutswillalsowork.SERVES4

2largewholeeggsplus4largeeggwhites

Pinchoffreshlygroundpepper

1teaspooncanolaoil

6shiitakemushrooms,stemmedandthinlysliced

10snowpeas

1carrot,peeledandjuliennedwithvegetablepeeler

3scallions,whitepartsthinlysliced,greenpartscutinto1½-inchlengths

1½cupsvegetablestock,preferablyhomemade

1½teaspoonsgratedpeeledfreshginger



1ounceradishsprouts

Lightlywhisktogetherwholeeggs,whites,andpepperinamediumbowl.Heatoilinamediumnonstickskilletovermedium-high.Sauté

mushroomsuntilbrowned,stirringfrequently,2to3minutes.Addthesnowpeas,carrot,andscallions.Cook,stirring,untilsnowpeasturnbrightgreen,about1minute.

Addthevegetablestock,ginger,andsoysaucetoskillet.Cookuntilliquidhasbeenreducedbyhalf,about6minutes.Gentlypourinthe

reservedeggmixturewithoutstirring.Coverskillet,andcookuntileggshavejustset,4to5minutes.Removefromheat.

3 Toserve,dividethericeamong4soupbowls.Divideomeletinto4servings;spoonomeletandanyremainingbrothovertherice.Garnish

withradishsproutsandserve.


protein,2gfiber

Black-RiceStir-Fry

1

2

Black-RiceStir-Fry

Blackricetransformsatake-outfavoriteintoadishworthyofadinnerparty.BlackriceisavailableatAsianfoodmarketsandmanysupermarkets;brownricecanbesubstituted.SERVES4

1cupblackrice,rinsed

Coarsesalt


14ounces(1package)firmtofu,drainedandpressed,cutinto½-inchpieces

1Japaneseeggplant,halvedlengthwiseandcutinto½-inchpieces



3scallions,thinlysliced

¼headredcabbage,sliced(4cups)

½bunchpurplekale,torninto2-inchpieces

1teaspoonAsianhotchilesauce,preferablySriracha

1tablespoonlow-sodiumsoysauce


Bringrice,1¾cupswater,and½teaspoonsalttoaboilinalargesaucepan.Reduceheattolowandcookuntilriceistenderandhas

absorbedallwater,about35minutes.Removefromheat,cover,andletstand10minutes.Fluffwithafork.

Heatawokorlargeskilletovermedium-high1minute.Add1tablespoonoil,swirling.Seasontofuwithsaltandcook,tossing,until

goldenandcrisp,about5minutes.Transfertoaplate.Add1tablespoonoilandcookeggplant,stirring,untilgolden,about4minutes.Transfertoplate.

3

4

Addremainingtablespoonoilandcookginger,garlic,andscallions1minute.Addcabbage,kale,and¼cupwaterandcookuntilkaleis

tender,about3minutes.

Mixinriceandcook,stirring,untilheatedthrough.Addtofuandeggplant.Stirinchilesauceandsoysauce.Removefromheat;stirin

limejuice,andserve.

Perserving:235calories,11.5gfat(1.5gsaturatedfat),0mgcholesterol,24g



12

3


Bringvibrantcolorandsweetnesstoanordinarypotatopancakewithgratedbeetsandcarrots.Thisprotein-richversionalsoincludeschickpeas,andislovelyasthefoundationforamixedgreensalad.SERVES4

1russetpotato,scrubbedanddiced

3largebeets(1½pounds),scrubbedandpeeled

3carrots

1½cupscookedchickpeas,drainedandrinsed,halfcoarselychopped

½cupall-purposeflour



5ouncesmixedsaladgreens

1tablespoonfreshlemonjuice

2ouncesfreshgoatcheese,crumbled(¼cup)

Bringpotatotoaboilinapotofsaltedwater.Cookuntilknife-tender,about6minutes;drain.

Gratebeetsandcarrotsonthelargeholesofaboxgraterintoalargebowl(orshredinafoodprocessor).Stirinchickpeas,potato,flour,

and1teaspoonsalt.Seasonwithpepper.

Inalargenonstickstraight-sidedskillet,heat1tablespoonoliveoilovermedium.Addbeetmixtureand,withaflexiblespatula,firmly

pressevenlyintopan.Cook,undisturbed,10minutes.Removepanfromheat,coverwithaservingplatter,andcarefullyinvertpancakeontoplatter.Slidepancakebackintopanandcookuntilcrispandbrownaroundedge,10to12minutes.Invertpancakeontoplatter.

4 Inamediumbowl,tosssaladgreenswithremaining2tablespoonsoilandthelemonjuice.Seasonwithsaltandpepper.Toppancakewith

saladandgoatcheeseandcutintowedgestoserve.

Perserving:419calories,15gfat(4gsaturatedfat),6.52mgcholesterol,60gcarbohydrates,

13gprotein,10gfiber


1

2


Saagpaneer,anIndianvegetariandish,istheinspirationforthislighter,moreconvenientversionmadewithtofuintheplaceofthetraditionalsoft,ripenedcheese.SERVES4


12ounces(¾package)firmtofu,drained,pressed,andcutinto1-inchcubes

Coarsesalt

1onion,diced


1teaspoongratedpeeledfreshginger

½teaspooncuminseeds,crushed

½teaspooncorianderseeds,crushed

¼teaspoonmustardseeds,crushed


1½poundsfreshspinach,stemmedandchopped

1cupplainlow-fatyogurt


Inalargecast-ironskillet,heat1tablespoonoilovermedium-high.Addtofuandcook,turning,untilgoldenbrown,about7minutes.

Transfertoaplateandseasonwithsalt.

Heatremainingtablespoonoilinalargepotovermedium-high.Addonionandgarlicandcook,stirring,untiltender,about5minutes.

Addgingerandspicesandcook,stirring,untilspicesaretoasted,about1minute.Addspinachandcook,stirring,untiljustwilted,2to3minutes.

Removefromheatandstirinyogurt.Seasonwithsaltandstiringolden

3 tofu.Servewithrice.


gprotein,12gfiber


1

2

3


Polenta,astapleofItaly,isoftenoverlookedasawhole-grainoptionforsavorymeals,butitisaversatileaccompanimenttomanyvegetablesandpairsparticularlywellwitheggs.SERVES4

6artichokehearts(fresh,jarred,orfrozenandthawed),quartered



2tablespoonschoppedfreshflat-leafparsleyleaves



1cupmilk

3cupswater,plusmoreifneeded

¾cupmedium-grainpolenta

2tablespoonsfreshlygratedParmigiano-Reggiano

4largeeggs

Combineartichokeswith2tablespoonsoliveoil,thevinegar,parsley,andredpepperflakes.Seasonwithsaltandletmarinateatroom

temperature.

Bringmilkandthewatertoaboilinalargesaucepan.Graduallyaddpolentaandcook,stirringconstantly,untilliquidisabsorbedand

polentaistender,18to20minutes.Removefromheatandstirinremainingoilandcheese.Seasonwithsaltandpepperandcover.(Ifpolentabecomestoothick,whiskinmorewater,1tablespoonatatime.)

Fillahigh-sidedskilletwith2incheswater;bringtoaboil,thenreducetoasimmer.Crack1eggatatimeintoateacupandgently

4

slideintosimmeringwater.Repeatwithremainingeggs.Cookuntilwhitesarejustsetandyolksarestillloose,3to4minutes.Removeeggsfromwaterusingaslottedspoon.

Dividepolentaamong4servingbowls.Topeachbowlwithaneggandartichokes.Serveimmediately.


13gprotein,4gfiber

AsparagusandLemonRisotto


RISOTTO

Makingrisottoisasimpleprocesstomaster—albeitwithlotsofcarefulstirring.Risottoisreadywhenithasalooseconsistency;itshouldripplewhenspoonedontoaplate.TraditionalversionsuseArborioorCarnarolirice;farroandpearlbarleyareothergoodoptions.ASPARAGUSANDLEMONRISOTTOSERVES4

6cupsvegetablestock,preferablyhomemade

¼cupoliveoil

1smallonion,finelychopped

1cupArboriorice

½cupdrywhitewine

1bunchasparagus,trimmed,stalkscutinto1-inchlengths

1cupthawedfrozenpeas

1teaspoongratedlemonzest,plusmoreforgarnish


1cupchoppedfreshflat-leafparsleyleaves

½cupfinelygratedParmigiano-Reggiano,plusmoreforserving


1.Bringstocktoasimmerinamediumsaucepan.

2.Heat2tablespoonsoliveoilovermediuminanothersaucepan.Cookonion,stirringfrequently,untilsoft,6to7minutes.Addrice,cook,stirring,untiledgesaretranslucent,2to3minutes.Addwine;cook,stirring,justuntilevaporated.

3.Add½cuphotstock;cook,stirring,untilalmostabsorbed.Continueadding½cupstockinthismanneruntilliquidiscreamyandriceisaldente,about20minutestotal(youmaynotneedtoaddallofthestock).Addasparaguswiththelastadditionofstock,andthepeasabout1minutebeforerisottoisdone.

4.Removefromheat;stirinlemonzestandjuice,parsley,cheese,andremaining2tablespoonsoil.Seasonwithsaltandpepper.Serveimmediatelywithadditionalcheeseandlemonzest.



Top:PearlBarleyRisottowithCornandBasil;Bottom:FarroRisottowithWildMushrooms

VERSATILEVEGETARIAN:RISOTTOVARIATIONS

FarroRisottowithWildMushroomsSERVES4


4cupswater


8ouncesmixedmushroomssuchasshiitake,cremini,andhenofthewoods,stemmedandhalvediflarge

1tablespoonfreshthymeleaves


½smallonion,finelychopped

1cupfarro

3cupdrywhitewine

½cupfinelygratedParmigiano-Reggiano

1.Bringstockandthewatertoasimmerinamediumsaucepan.

2.Heat1tablespoonoliveoilinalargeskilletovermedium-high.Addhalfthemushroomsandthyme;cook,stirring,untilmushroomsaregoldenandtender,about5minutes.Seasonwithsaltandpepper.Transfertoaplate.Repeatwithanothertablespoonoilandremainingmushroomsandthyme.Keepwarm.

3.Heatremaining2tablespoonsoilinamediumpotovermedium.Cookonion,stirring,untilsoftened,3to4minutes.Addfarroandcook,stirring,1to2minutes.Addwineandcook,stirring,justuntilevaporated.

4.Add½cuphotstockmixturetothepot.Cook,stirring,untilalmostabsorbed.Continueaddingstockinthismanneruntilfarroistenderbutfirmtothebiteandmixtureiscreamy,20to30minutes.Stirincheeseandseasonwithsalt.Divideevenlyamong4bowls,topwithmushroommixture,andserve.



PearlBarleyRisottowithCornandBasilSERVES4


4cupswater




1cuppearlbarley

½cupdrywhitewine

1½cupsfreshcornkernelsor1package(10ounces)frozencorn,thawed

½cupgratedParmigiano-Reggiano,plusmoreforserving

1cuppackedfreshbasilleaves

1.Bringstockandthewatertoasimmerinamediumsaucepan.

2.Meanwhile,heatoliveoilinalargesaucepanovermedium.Addonionandseasonwithsaltandpepper;cook,stirringoccasionally,untilonionissoftened,4to5minutes.Addbarleyandcook,stirring,untiltoasted,about1minute.Addwine;cook,stirring,justuntilevaporated,about1minute.

3.Usingaladle,add2cupshotstockmixture;simmer,stirringoccasionally,untilalmostabsorbed,10to12minutes.Continueaddingstockmixture,½cupatatime,untilbarleyistenderandmixtureiscreamy,40to50minutes(youmaynothavetouseallthestock).Addcorn;cookjusttoheatthrough,stirringoccasionally,4to5minutes.

4.Stirincheese;seasonwithsaltandpepper.Serveimmediately,garnishedwithbasilandadditionalcheese.



soups,stews,andchili

WhiteBeanandMushroomStew

Thirty-CloveGarlicSoup

ChilledAvocadoSoup

SmoothTomatoGazpacho

RoastedRedPepperSoupwithQuinoaSalsa

StewedLentilswithYogurtandCucumbers

White-CheddarCornChowder

TomatoSoupwithPoachedEggs

LentilandSweet-PotatoStew

GreenVegetableCurry

MarrakeshStew

CurriedRedLentilSoupwithDriedCherriesandCilantro

CreamyBroccoli–WhiteBeanSoup

HeartyWinter-VegetableSoup

ChickpeaCurrywithRoastedCauliflowerandTomatoes

PeaandPotatoCurry

RoastedEggplantandChickpeaSoup

CavoloNeroandCannelliniBeanSoup

Roasted-VegetableRatatouille

RoastedBeet-GarlicSoup

SpicedButternutSquashSoup

VersatileVegetarian:ChiliwithVariations


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3


Rosemaryandwhitebeansareawinningcombination.Heretheyaresimmeredwithtomatoesandmushroomstomakearusticstewforcool-weathermeals.SERVES4

2tablespoonsoliveoil,plusmorefordrizzling

1onion,coarselychopped

1celerystalk,diced

1carrot,peeledanddiced

1poundcreminimushrooms,quartered

½cupdrywhitewine

1can(28ounces)wholepeeledtomatoes,pureedinablender

1sprigrosemary

2cupscookedwhitebeans,drainedandrinsed

½cupwater


Heatoliveoilinamediumsaucepanovermedium.Cookonion,celery,andcarrotuntiltender,stirringoccasionally,about8minutes.

Raiseheattomedium-high,addmushrooms,andcook,stirringoften,untilsoftened,5to7minutes.Addwinetopan,scrapingupany

brownbitswithawoodenspoon.

Addtomatoes,rosemary,beans,andthewater.Bringtoaboil;reduceheatandsimmeruntilslightlythickened,about15minutes.

Discardrosemarysprig.Seasonwithsaltandpepper.Servehot,drizzledwitholiveoil.


9gprotein,6gfiber


1

2

3


Garlicisawell-knownimmunity-boostingpowerhouseandmayhelpwardoffcolds.Makeabigbatchofthisvelvetysoupandkeepitinthefreezerforwheneveryouneedarestorativekick.Servewithtoastedrusticbread.SERVES4

2headsgarlic,halvedcrosswise



8ouncesYukonGoldpotatoes,peeledandchopped

¼cupfreshlygratedParmigiano-Reggiano,plusmoreforserving


Preheatovento375°F.Drizzlegarlicheadswitholiveoil.Wraptightlyinparchment,thenfoil,androastuntiltender,about40

minutes.Letcool,thensqueezeclovesfrompaperyskins.

Bringstock,potatoes,androastedgarlictoaboilinamediumsaucepan;reduceheatandsimmeruntilpotatoesaretender,about

12minutes.Removefromheatandstirincheese.

Letcoolslightly.Workinginbatches,pureeinablenderuntilsmooth,beingcarefulnottofilljarmorethanhalfwayeachtime.Seasonwith

saltandpepper.Reheatbeforeservingwithadditionalcheese.


protein,2gfiber

ChilledAvocadoSoup

1

2

ChilledAvocadoSoup

Avocado’ssmoothtexturemakesitanaturalcandidateforblendingintocreamy,full-bodiedsoups,likethisone,whichistangywithbuttermilk.Nopots,pans,orevenmixingbowlsarerequired;justtosstherawingredientsintotheblenderandpress“puree.”SERVES4

3firm,ripeavocados

2cupslow-fatbuttermilk

3cupwalnuts

3cupdillsprigs,plusmoreforgarnish(optional)

3cupdicedredonion(about½smallonion)


Coarsesalt

1cupwater

Halveandpit2avocados.Withaspoon,scoopoutfleshandtransfertoablender.Addbuttermilk,walnuts,dill,redonion,vinegar,1

teaspoonsalt,andthewaterandpureeuntilsmooth.Covertheblenderandrefrigerateuntilthesoupiswellchilled,atleast1houranduptoovernight.

Toserve,halveandpitremainingavocado.Quarterlengthwise,andthencutcrosswiseinto½-inchpieces.Seasonsoupwithsaltand

divideamong4bowls.Garnisheachwithdicedavocadoand,ifdesired,moredill.




1

2


TheSpanishantidotetosummer’sheat,gazpachoowesitscharacteristicfreshnesstopeak-of-seasontomatoesandcucumbers,flavoredwithgarlic,onion,andasplashofsherryvinegar.Almondsaddbodyandrichflavortothisversion.SERVES4

2poundstomatoes(about4),coredandchopped

½Englishcucumber,peeledandchopped

½onion,chopped

1smallgarlicclove

2ouncesblanchedalmonds(about½cup),toasted

¼cupwater




Pureetomatoes,cucumber,onion,garlic,almonds,thewater,vinegar,oliveoil,and2¼teaspoonssaltinablenderuntilsmooth;

seasonwithpepper.

Refrigerateinanairtightcontaineratleast45minutesorupto2days.Drizzlewithoilandseasonwithsaltandpepperjustbefore

serving.




1

2

3


Anunconventionalquinoa,avocado,andcilantrosalsalendscomplementaryflavorsandtextures—aswellasprotein—tothiswarmsoup.SERVES4


1yellowonion,chopped

2garliccloves,sliced


4redbellpeppers,roastedandquartered


Coarsesalt

1cupcookedquinoa

¼smallredonion,diced

1firm,ripeavocado,halved,pitted,peeled,anddiced

2tablespoonschoppedfreshcilantroleaves


Heatoliveoilinamediumsaucepanovermedium.Addyellowonion,garlic,andredpepperflakesandcook,stirringoccasionally,until

onionistender,6to8minutes.Addroastedpeppersandstock.Bringtoaboil;reduceheatandsimmer10minutes.

Letcoolslightly.Workinginbatches,pureesoupinablenderuntilsmooth,beingcarefulnottofilljarmorethanhalfwayeachtime.

Reheatafterblending,andseasonwithsalt.

Inasmallbowl,mixtogetherquinoa,redonion,avocado,andcilantro.Seasonwithsalt.Toserve,dividesoupamong4bowls,top

withquinoasalsa,andsqueezewithlime.

Perserving:165calories,10gfat(2gsaturatedfat),3mgcholesterol,17g



1


Ittakeslessthanhalfanhourtomakethispared-downversionofIndiandaaltoppedwithyogurtanddicedcucumber.SERVES4

FORTHELENTILS

1teaspooncuminseeds


1cupdicedonion



1teaspoonturmeric

2cupsdriedredlentils,pickedoverandrinsed

Coarsesalt

FORSERVING

¼cupdicedonion

1cupdicedcucumber(peeledandseeded)

1freshgreenchile,thinlysliced(ribsandseedsremovedforlessheat,ifdesired)

¼cupchoppedfreshcilantro,plusleavesforgarnish

1tablespoonwhitevinegar

Coarsesalt

4cupscookedbrownbasmatirice

1cupplainGreek-styleyogurt(2percent)

Makethelentils:Heatamediumsaucepanovermedium.Addcuminseedsandtoast,swirlingpan,untilfragrant,about1minute;transfer

toaplate.Addoliveoil;oncehot,addonion,garlic,andginger.Cook,stirringoften,untiltender,about5minutes.Addturmericandtoasted

2

34

seeds.Cook,stirring,1minute.

Add5cupswaterandthelentils.Bringtoaboil;reducetoasimmerandpartiallycover.Cookuntillentilsaretenderandmixturethickens,

about15minutes.Seasonwithsalt.

Meanwhile,combineonion,cucumber,chile,choppedcilantro,andvinegarinabowl;seasonwithsalt.

Toserve,dividericeamong4bowlsandladlelentilsoverrice;topwithyogurtandthecucumbermixture.Garnishwithcilantroleaves.


36gprotein,18.7gfiber


1

2

3


MakethissubstantialyetsummerychowderonaSeptembereveningwhentheweatherhasbeguntocoolbutfreshcornisstillabundant.SERVES6


1yellowonion,finelychopped

1celerystalk,finelychopped

½teaspoongroundcoriander

¼teaspoongroundcumin

8teaspooncayennepepper

½cupdrywhitewine

3YukonGoldpotatoes,peeledandcutinto½-inchpieces


1cupskimmilk

3cupsfreshcornkernels(fromabout6ears)


2ouncessharpwhitecheddar,grated(about¾cup)

Heatoliveoilinamediumpotovermedium.Cookonion,stirringoften,untilsoftened,about4minutes.Addceleryandcook,stirring,

untiltender,about4minutes.Addcoriander,cumin,andcayenne.Raiseheattomedium-high,andaddwine.Cookuntilmostoftheliquidhasevaporated,2to3minutes.

Addpotatoes,stock,andmilk,andbringtoaboil(skimanyfoamfromsurface).Reduceheat,andsimmeruntilpotatoesaretender,

about15minutes.

Addcornandcookuntiltender,3to4minutes.Removefromheat.Transfer2cupssouptoablender.Letcoolslightly,thenpureeuntil

smooth.Stirbackintopanandreheatifneeded.Seasonwithsaltandpepper.Toserve,divideamong6bowls,topeachwithcheese,andsprinklewithpepper.(Chowdercanbecooledcompletely,thenrefrigeratedinanairtightcontainerforupto3days;reheatoverlow.)


protein,4gfiber


1

2

3


Poachedeggs,withtheirrich,runnyyolksandhighproteincontent,haveawayofelevatingpracticallyanymeatlessdish-evenaneasytomatosoup—intoamaincourse.Inthisone-potrecipe,theeggsarecookedrightinthesoup;theneggsandsouparespoonedintoservingbowlsovergarlic-rubbedtoast.SERVES4

2tablespoonsoliveoil,plusmorefortoastanddrizzling

4garliccloves:3thinlysliced,1halvedfortoast


1can(28ounces)wholepeeledtomatoes,coarselychopped,withjuicereserved

3cupswater


4largeeggs

4slicesrusticbread

Shreddedfreshbasilleaves,forgarnish(optional)

Inalargestraight-sidedskilletovermedium,heattheoliveoil,slicedgarlic,andredpepperflakesuntilgarlicisjustbeginningtoturn

golden,stirringoften,about5minutes.Addtomatoesandthewaterandseasonwithsaltandpepper.Bringmixturetoaboil,thenreduceheattolowandsimmer,covered,10minutes.

Crack1eggintoateacuporsmallbowl.Carefullyloweredgeintosimmeringliquid,allowingeggtoslipintoskillet.Repeatwith

remainingeggs.Coverandcookuntilthewhitesarecookedthrough,3to4minutes.

Meanwhile,brushbreadwithoilandbroiluntilgolden;rubwithcutsidesofremaininggarlicclove.Toserve,place1pieceoftoastin

eachof4shallowbowls.Ladlesoupandpoachedeggsovertoast,drizzlewithalittlemoreoil,andgarnishwithbasil,ifdesired.




1

2


Lentilsareagoodchoiceformakingvegetarianstews,sincetheydon’trequirepresoakingandtakemuchlesstimetocookthanotherlegumes.HeretheyarecombinedwithsweetpotatoesandothervegetablesinadishwithIndianflavors.SERVES6


1onion,chopped

2carrots,peeledandchopped

2celerystalks,chopped

1bayleaf

1garlicclove,minced

1½teaspoonscurrypowder

2cupsdriedbrownlentils,pickedoverandrinsed

2sweetpotatoes(about1pound),peeledandcutinto½-inchdice

9ouncesfreshgreenbeans,cutinto½-inchpieces

1can(14½ounces)dicedtomatoesinjuice

½cupchoppedfreshcilantro,plusleavesforgarnish


Plainlow-fatyogurt,forserving

Inalargesaucepan,heatoilovermedium-high.Addonion,carrots,celery,andbayleaf.Cook,stirringoften,untilvegetablesare

softened,5to7minutes.Addgarlicandcurrypowderandcook,stirring,untilfragrant,about1minutemore.

Add7cupswaterandthelentilsandbringtoaboil.Reducetoasimmer,cover,andcook10minutes.Addpotatoesandcontinueto

cook,covered,untillentilsandpotatoesarejusttender,about15

3minutes.

Stiringreenbeansandtomatoeswiththeirjuice.Cookuntilwarmedthrough,2to4minutes.Discardbayleaf.Addchoppedcilantro;

seasonwithsaltandpepper.Servetoppedwithyogurtandgarnishedwithcilantroleaves.

Perserving:345calories,6gfat(0.4gsaturatedfat),0mgcholesterol,57gcarbohydrates,

19gprotein,18gfiber

GreenVegetableCurry

1

2

GreenVegetableCurry

Store-boughtcurrypastes,soldincansorjars,makeiteasytoprepareThai-stylecurriesathome;greenandredarethemostcommonvarieties.Strictvegetariansshouldbesuretocheckthelabel,assome(butnotall)varietiescontainshrimppasteorfishsauce.SERVES4

2teaspoonscanolaorsaffloweroil

3tablespoonsgreencurrypaste

½poundshiitakemushrooms,stemmedandhalvediflarge

½poundgreenbeans,trimmedandhalvedcrosswise

4headsbabybokchoy(about6ounces),halvedlengthwise

1redbellpepper,ribsandseedsremoved,cutinto1-inchpieces

1can(13.5ounces)unsweetenedcoconutmilk

½cupfreshbasilleaves,torniflarge

Inawokorlargeskillet,heatoilovermedium-high.Addcurrypasteandcook,stirring,untilfragrant,30seconds.Addmushrooms,green

beans,bokchoy,andbellpepper;cook,stirringfrequently,untilbeansarecrisp-tenderandbrightgreen,about5minutes.

Addcoconutmilkandbringjusttoasimmer(donotletboil).Reduceheatandcookuntilvegetablesaretender,8to10minutes.Toserve,

divideamong4bowls,spooncurryontop,andgarnishwithbasil.



MarrakeshStew

1

MarrakeshStew

AnabundanceofwarmingMoroccanspicesflavorthisearlyfallstew.Serveitovercouscousforaheartiermeal.SERVES8

1tablespoonoliveoil

1largeredonion,coarselychopped

2teaspoonscumin

1teaspooncinnamon

1teaspooncoriander

½to1teaspooncayenne

½teaspoonallspice

4largecarrots,peeledanddiced

2russetpotatoes,peeledanddiced

1smallbutternutsquash,peeled,seeded,anddiced


1can(14½ounces)dicedtomatoes

3¾cupsvegetablestock,preferablyhomemade

2smalleggplants,cutinto1-inchpieces

1½cupscookedchickpeas,drainedandrinsed

Cookedcouscous,forserving(optional)

Inan8-quartDutchovenorheavypot,heatoliveoilovermedium-high.Addonionandcook,stirringoccasionally,untilsoft,about5

minutes.Addcumin,cinnamon,coriander,cayenne,andallspiceandcook,stirring,untilfragrant,about1minute.Addcarrots,potatoes,andsquashandseasonwithsaltandpepper.Cook,stirringoccasionally,untilbeginningtobrown,about5minutes.

Addtomatoesandstock(vegetablesshouldbecompletelycoveredby

23

liquid;addwatertocoverifnecessary).Seasonwithsaltandpepper.Bringtoagentlesimmerandcook,uncovered,20minutes.

Addeggplant,stirtocombine,andsimmeruntileggplantistender,about20minutes.Stirinchickpeas,seasonwithsaltandpepper,

andcookuntilchickpeasarewarmedthrough,about5minutes.Servewithcouscous,ifdesired.(Tostore,refrigeratecooledstewinanairtightcontainerupto1week,orfreezeupto3months;thawovernightinrefrigeratorandreheatoverlow.)

Perserving(withoutcouscous):212calories,3gfat(0gsaturatedfat),0mgcholesterol,44

gcarbohydrates,6gprotein,9gfiber


1

2


Redlentilsprovidethebaseforavibrantsoupthatdrawsfromaspectrumofflavors:spicycurry,sweetcoconutmilk,tartcherries,andfreshcilantro.SERVES4

2teaspoonscanolaoil

1piece(about2inches)freshginger,peeledandfinelychopped

6garliccloves,finelychopped(2tablespoons)

1largeshallot,finelychopped(¼cup)

2carrots,peeledandfinelydiced(about1cup)

2teaspoonscurrypowder

Coarsesalt

¾cupunsweetenedcoconutmilk

4cupswater

1cupdriedredlentils,pickedoverandrinsed

3cupcoarselychoppeddriedcherries

3tablespoonsfinelychoppedcilantrostems,plus

3tablespoonscilantroleavesforgarnish

Heatoilinamediumsaucepanovermedium.Addginger,garlic,shallot,andcarrots,andcook,stirringoften,untilsoftened,about7

minutes.Addcurrypowder,andcook,stirring,untilfragrant,about1minute.

Add1¼teaspoonssalt,½cupcoconutmilk,thewater,andlentils,andbringtoaboil.Reduceheat,cover,andsimmeruntillentilsand

carrotsaretender,8to10minutes.Pass2cupssoupthroughafinesieveintoabowl,reservingsolids.Letcoolslightly.Workinginbatches,puree

3

remainingsoupwiththestrainedliquidinablenderuntilsmooth,beingcarefulnottofilljarmorethanhalfwayeachtime.Reheatafterblending.Stirinreservedsolids.

Reservingsomecherriesforgarnish,stircherriesandcilantrostemsintosoup,andladleinto4bowls.Dividingevenly,swirlinremaining

¼cupcoconutmilk,andgarnishwithcherriesandcilantroleaves.Serveimmediately.




1

2

3


It’sthegarnishes—shavedcheese,toastedpinenuts,andafewbright-greenbroccoliflorets—thatmakethisunderstatedvegetablesoupfeelextraspecial.SERVES4

1headbroccoli(about1pound),cutintoflorets,stemspeeledandthinlysliced


1onion,diced


1½cupscookedcannellinibeans,drainedandrinsed



1tablespoonpinenuts,toasted


Setasteamerbasketorcolanderinapotfilledwith2inchesofboilingwater.Addbroccolifloretsandstemsinanevenlayer.Cover

andsteamuntiltenderandbrightgreen,about3minutes.Letcoolslightly.Reserve½cupfloretsforgarnish.

Heatoliveoilinamediumpotovermedium.Sautéonionandgarlicuntiltranslucent,stirringoften,about6minutes.Addbeansand

stockandbringmixturetoasimmer.Removefromheatandstirinbroccoli.Letcoolslightly.Workinginbatches,pureesoupinablenderuntilsmooth,beingcarefulnottofilljarmorethanhalfwayeachtime.Reheatafterblending.Seasonwithsaltandpepper.

Toserve,dividesoupamong4bowlsandgarnishwithreservedbroccoliflorets,toastedpinenuts,andshavedcheese.


9.97gprotein,8.24gfiber


12

3


Practicallyanyvegetablecangointothissoup—indeed,it’sagreatwaytouseupwhateveryouhaveonhand.SERVES10

4leeks,whiteandpale-greenpartsonly


3celerystalks,chopped

3carrots,chopped

2garliccloves,crushed

2pinchesofcrushedredpepperflakes


5¼cupsvegetablestock,preferablyhomemade

1butternutsquash,peeledanddiced

2YukonGoldpotatoes,coarselychopped

1headescarole,cutinto1-inch-thickribbons



2tablespoonsthinlyslicedfreshmintleaves

2tablespoonsthinlyslicedfreshdill

Halveleekslengthwiseandthencutcrosswiseinto1-inchpieces.Washwellinseveralchangesofwater,thendrain.

HeatoliveoilinalargeDutchovenorheavypotovermedium-high.Cookleeks,celery,carrots,garlic,redpepperflakes,and1teaspoon

salt,stirringoccasionally,untilleeksaretranslucent,about5minutes.Addstockand1½cupswater,andbringtoaboil.

Addsquashandpotatoes.Returntoaboil.Reduceheat,and

simmer,partiallycovered,untilvegetablesaretender,about15minutes.Stirinescaroleandchickpeas,andreturntoaboil.Stirinlemonjuiceandherbs.Seasonwithsaltandpepperandserve.




1

2


Toastingthecurrypowderwithotheraromaticingredientsbeforeaddingtheliquidintensifiestheflavorofthisquicktakeonchanamasala.Youcanroastthecauliflowerandtomatoesacoupledaysahead;cool,cover,andrefrigerateuntilreadytouse.SERVES4

½headcauliflower(about1pound),trimmedandcutintoflorets

2tablespoonsplus2teaspoonsextra-virginoliveoil

1½pintscherrytomatoes


1largeyellowonion,cutintomediumdice


1tablespoonmincedpeeledfreshginger

1tablespoonplus1teaspooncurrypowder


2½cupsbabyspinach

1tablespoonchoppedfreshcilantroleaves

Preheatovento375°F.Tosscauliflowerwith1teaspoonoliveoilandarrangeinasinglelayerononesideofarimmedbakingsheet.Toss

tomatoeswith1teaspoonoliveoilandarrangeonothersideofsheet.Seasonwithsaltandpepper.Roastuntilfloretsarebrownedinspotsandtomatoesaresoft,about25minutes.

Inamediumpot,heat2teaspoonsoilovermedium-high.Cookonion,stirringoccasionally,untilgoldenbrown,about10minutes.

Addgarlic,ginger,andcurrypowderandcook,stirring,untilfragrant,about1minute.

34

Addchickpeas,tomatoes,and2cupswater;bringtoaboil.Reduceheattomedium,cover,andsimmer8minutes.

Addcauliflowerandcookuntilwarmedthroughandchickpeasaretender,about8minutes.Stirinspinachandcilantroandseasonwith

salt.Toserve,divideamong4bowls(overrice,ifdesired).



PeaandPotatoCurry

1

PeaandPotatoCurry

YoucanusefreshorfrozenpeastomakethisIndianstew,knownasaloomatar.Freshcurryleaves—whichareactuallynotrelatedtocurrypowder—canbefoundatIndianorSoutheastAsianmarketsandfromonlineretailers.SERVES4

1teaspooncorianderseeds

1teaspoonfennelseeds

1teaspoonmustardseeds

1tablespoonoliveoil

½cinnamonstick

1freshgreenchile


1yellowonion,coarselychopped

1tablespoonmincedpeeledfreshginger

7freshcurryleaves(optional)

3largetomatoes,coarselychopped

1poundYukonGoldpotatoes,cutinto1-inchpieces

2cupswater

1cupfreshshelledpeas(from1poundinpods)orfrozenpeas(donotthaw)

Coarsesalt

2tablespoonsplainGreek-styleyogurt

Heatalargeheavy-bottomedpotovermedium.Toastcoriander,fennel,andmustardseedsuntilfragrant,stirring,about1minute.

Letcoolslightly,thenprocessinaspicegrinderorcleancoffeemilluntilfinelyground.(Youcanalsocrushtheseedswiththesideofachef’sknife.)

2

3

Heatoliveoilinsamepot.Addgroundseeds,cinnamon,chile,garlic,onion,ginger,andcurryleaves(ifusing).Cook,stirringoccasionally,

untilonionissoft,6to8minutes.Addtomatoesandbringtoaboil,thensimmer,stirringoccasionally,untilslightlythickened,about15minutes.

Addpotatoesandthewater.Simmer,partiallycovered,untilpotatoesaretender,about35minutes.Addfreshpeasandcookuntiltender,

about12minutes.(Ifusingfrozenpeas,cookjustuntilheatedthrough,about5minutes.)Discardcinnamonstick.Seasonwithsalt.Stirinyogurt,andserve.


protein,7gfiber


1

2

3


Tokeepthingssimple(andminimizecleanup),theeggplantandchickpeasinthisrecipeareroastedtogetherinthesamepan.Thefinisheddishmarriesthesoftenedeggplantandcrunchychickpeasforathickandchunkysoupwithlotsoftexturalcontrast.SERVES4

2eggplants(about1½poundstotal),peeledandcutinto1-inchpieces

1smallyellowonion,dicedmedium

2garliccloves,unpeeled



1½cupscookedchickpeas,drainedandrinsed,patteddry

4cupsvegetablestock,preferablyhomemade,orwater

Freshoreganoleaves,forserving(optional)

Plainlow-fatyogurt,forserving(optional)

Preheatovento400°F.Inalargebowl,tosstogethereggplant,onion,garlic,and1tablespoonplus1teaspoonoliveoil;seasonwithsalt

andpepper.Arrangeinasinglelayeronarimmedbakingsheet,leavingemptyspaceatoneend.Insamebowl,tosschickpeaswithremaining2teaspoonsoil.Transfertoemptyspaceonsheet.

Roastuntileggplantisgoldenandcookedthroughandchickpeasareslightlycrunchy,about35minutes.Whencoolenoughtohandle,

peelgarlic.

Inamediumpot,combinegarlic,eggplant,onion,andstockorwater.Bringmixturetoasimmerovermedium-highheat.Withapotato

masherorthebackofawoodenspoon,mashsomeeggplantuntilsoupisthickandchunky.Stirinchickpeasandseasonwithsaltandpepper.Toserve,divideamong4bowlsandtopwithoreganoandyogurtasdesired.




1

2

3


Wintercallsforrobustflavorsaswellasforfoodsthataresubstantialandnourishing.ThisheartyItaliansoup,whichpairsbittergreenswithbutterywhitebeans,satisfiesonbothcounts.SERVES6

1½poundsLacinato(Tuscan)kale,toughstemsremoved,coarselychopped



3cupfinelychoppedredonion


1driedredchile,suchaschiledeárbol,crumbled

½teaspoonfennelseeds


8ouncesdriedcannellinibeans,soaked

1tomato,seededandfinelychopped

¼loafTuscanbread(about6ounces),cutinto½-inch-thickslicesandtoasted

Prepareanice-waterbath.Blanchkaleinalargesaucepanofboilingsaltedwateruntiljusttender,3to5minutes.Drain,reserving¼cup

cookingliquid.Transferkaletoicebathtostopthecooking;drain.

Heatoliveoilinalargesaucepanovermedium.Addonion;cook,stirringoccasionally,untiltender,about5minutes.Addgarlic,chile,

andfennelseeds;cook,stirringoccasionally,2minutes.

Stirinstock,beans,andtomato.Bringtoaboil.Reducetoasimmer,andcook,stirringoccasionally,untilbeansaretender,about45

minutes.

Addkaleandreservedcookingliquid.Seasonwithsaltandpepper.Cook,

4 stirring,untilkaleiswarmedthroughandverytender,about5minutes.Toserve,dividebreadandsoupamong4bowls.


protein,4gfiber


1

2

3


ThisProvençaldishisaneasyandeconomicalcelebrationofseasonalvegetablesstewedwithgarlicandoliveoil.Tryitoverbarleyorpolenta,toppedwithapoachedegg,orsimplyspoonedovergrilledortoastedcrustybread.SERVES6

1largeeggplant,cutinto1-inchpieces

4mediumzucchini,cutinto1-inchpieces

½cupplus2tablespoonsextra-virginoliveoil

2tablespoonscoarselychoppedfreshthyme



2onions,halvedandcutintohalf-moons

6poundstomatoes,peeledandcutintoquarters,seedsdiscarded

2bellpeppers(1redand1yellow),roastedandslicedlengthwiseinto½-inch-thickstrips

½cupcoarselychoppedfreshbasil

½cupcoarselychoppedfreshflat-leafparsley

Preheatovento400°F.Tosseggplant,zucchini,½cupoil,and1tablespoonthymeonalargerimmedbakingsheet.Seasonwithsalt

andpepperandspreadinanevenlayer.Roast,tossingoccasionally,untilgolden,about1hour.

Heatremaining2tablespoonsoilinalarge,deepskilletovermedium-high.Addgarlicandonions;cook,stirringfrequently,until

soft,about4minutes.Addtomatoesandpeppers;cookuntiltomatoesaresoft,about7minutes.

Addeggplantandzucchini,¼cupbasil,andremainingtablespoon

thyme.Seasonwithsaltandpepper.Reduceheattomedium-low;simmer,stirringoccasionally,untilvegetablesareverysoft,about30minutes.Stirinparsleyandremaining¼cupbasil.Cookjustuntilheatedthrough,about1minutemore.Servehotoratroomtemperature.




1

2

3


Roastingthebeetsandgarlicbeforeaddingthemtothepotenhancestheirnaturalsweetness,soverylittleelseisneededtogivethisbeautifullyhuedsoupitsdeepflavor.Onceroasted,thebeetskinsareeasytoruboff.SERVES4

3mediumbeets(about12ounces)


6garliccloves(unpeeled)

1leek,whiteandpale-greenpartsonly,thinlysliced,washedwell,anddrained

1teaspoonfreshthymeleaves

1bayleaf

3cupswater



Preheatovento400°F.Drizzlebeetswitholiveoilandwrapinparchment,thenfoil;roastuntiltenderwhenpiercedwithasharp

knife,about1hour.Meanwhile,drizzlegarliccloveswithoilandroastinaseparateparchment-foilpacketuntiltender,about30minutes.Letcoolslightly,thenpeelbeetswithpapertowelsandquarter.Squeezegarlicclovesfrompaperyskins.

Heat2tablespoonsoliveoilinamediumpotovermedium.Addleekandcook,stirring,untiltender,6to8minutes.Addbeets,garlic,

thyme,bayleaf,andthewater.Seasonwithsaltandpepper.

Bringtoaboil;reduceheatandsimmer5minutes.Discardbayleaf.Letcoolslightly.Workinginbatches,pureesoupinablenderuntil

smooth,beingcarefulnottofilljarmorethanhalfwayeachtime.Reheatafterblending.Stirinlemonjuiceandseasonwithsaltandpepperbefore

serving.




1

2


Oneoftheeasiestsoupstoprepareandanearlyuniversalfavorite(especiallyforThanksgiving),butternutsquashsouptakeswelltoexperimentation.Thisversionincorporatesablendofclassicseasoningsthatincludesfreshgingerinadditiontocinnamon,cardamom,andcloves,butyoucanvarythespicesorreplacethemwithfreshherbssuchassageorrosemary.SERVES6


1onion,chopped

2garliccloves,chopped

2tablespoonsgratedpeeledfreshginger

½teaspoongroundturmeric

8teaspoongroundcinnamon

8teaspoongroundcardamom

Dashofgroundcloves

2carrots,peeledandchopped

1tartapple,peeled,quartered,andchopped

4cupspeeled,seeded,andchoppedbutternutsquash(from1largesquash)

3cupswater


Heatoliveoilinamediumsaucepanovermedium.Addonionandgarlicandcook,stirringoften,untiltender,6to8minutes.Add

ginger,turmeric,cinnamon,cardamom,andclovesandcookuntilfragrant,about1minute.

Addcarrots,apple,butternutsquash,andthewater.Bringtoaboil;coverpartiallyandreducetoasimmer.Seasonwithsaltandpepper.

3Cookuntilvegetablesaretender,about20minutes.

Letcoolslightly.Workinginbatches,pureesoupinablenderuntilsmooth,beingcarefulnottofilljarmorethanhalfwayeachtime.

Reheatafterblending,thenseasonwithsaltandpeppersprinkled.Servewithmorepepper.



VegetarianBeanChili


CHILI

Abowlofchiliisatried-and-truevegetarianmaincourse,andwithgoodreason:it’sheartybutnotheavy,packedwithprotein,andhighlyadaptable.There’saninfinitenumberofwaystovarythebasicrecipebelow,includingabevyoftoppingsforabuild-it-yourselfbuffet.VEGETARIANBEANCHILISERVES6


1largeonion,chopped

1poblanochile,ribsandseedsremoved,chopped


Coarsesalt

1can(4ounces)dicedgreenchiles

1tablespoonplus

1½teaspoonschilipowder

2teaspoonsgroundcumin

3cupscookedkidneybeans,drainedandrinsed

3cupscookedpintobeans,drainedandrinsed

1can(28ounces)dicedtomatoes,withjuice

Assortedtoppings,forserving

1.InalargeDutchovenorotherheavypot,heatoliveoilovermedium-high.Addonion,poblano,andgarlic;seasonwithsalt.Cook,stirringoccasionally,untilonionistranslucent,about4minutes.

2.Stiringreenchiles,chilipowder,andcumin;cook,stirringfrequently,untilspicesaredarkenedandfragrant,about3minutes.

3.Addbeans,tomatoesandtheirjuice,and2cupswater;bringtoaboiloverhighheat.Reducetoasimmerandcookuntilvegetablesaretenderandchiliisthickened,20to30minutes.

4.Removefromtheheat.Seasonwithsalt.Servewithsuggestedtoppings(seehere),asdesired.

Perserving(withouttoppings):342calories,7gfat(1gsaturatedfat),0mgcholesterol,57g


VERSATILEVEGETARIAN:CHILIVARIATIONS

TOPITOFF

Chiliactuallybenefitsfromalittleimprovisation,andassortedtoppingsareagoodwaytochangeuptheflavorandtexture.Inmanycasesthetoppingscantempertheheataswell.Chooseamongthoseshownopposite.Seehereforhowtotoastpepitas.Toastwholeflourorcorntortillasovertheflameofagasburner,turningwithtongs,untillightlycharred,about30secondsperside;letcoolslightlyandcutintostrips.TryquesoblancoorMontereyJackcheese.

VARYTHEBEANS

Swapinanequalamountofotherbeans:inadditiontothepintoandkidneybeansusedinthemasterrecipe,black,navy,andpinkbeansareallcommoninchili;black-eyedpeas,chickpeas,orlentilswouldalsowork.Usejustonetypeofbeanoracombinationoftwoorthree.Justmakesuretokeepthetotalvolumethesame.

ADDSEASONALVEGETABLES

Practicallyanyvegetablecanbeaddedtochili;usuallyitwillbecookedalongwiththeonionandchileuntiltender,beforetheotheringredientsareadded.Forasummerversion,addupto1cupdicedred,yellow,orgreenbellpeppers(oramix);slicedzucchinioryellowsquash;orfreshcornkernels,aloneorincombination.Foranautumnchili,addupto1cuppeeled,dicedbutternutsquashorsweetpotato;choppedSwisschard,kale,orothersturdygreens;ordicedmushrooms.

MAKEITGREEN

Puree3poundstomatillos,huskedandwashed,untilsmoothinafoodprocessororblender.Usethispureeinplaceofthecannedtomatoesinthemasterrecipe.

INCREASETHEHEAT

Add1to2tablespoonsmincedfreshgreenchile,suchasjalapeñoorserrano.(Asageneralrule,thesmallerthechile,thehotteritis.)Ortryadding1to2tablespoonsmincedcannedchipotlechileinadobosaucetoimpartasmokyflavor.

MAXIMIZETHEFLAVORS

Broilthevegetablesfordeeperflavor:Beforegettingstarted,halvetheonionandpoblanochile,andplacecutsidedownonabakingsheet;addwhole(peeled)garlicclovesandbroiluntiljuststartingtochar,thenchopandsautéasdirected.Youcouldalsobroilapoundoffreshplumtomatoes,halvedlengthwise,untilsoftenedandstartingtochar,thendiceorpureeinablender;usethispureeinplaceofthecannedtomatoes.

casserolesandotherbakeddishes

LighterMacaroniandCheese

Zucchini-Ribbon“Lasagna”

Apple,Leek,andSquashGratin

Corn-StuffedPoblanoChiles

RicottaandSpinach–StuffedShells

Vegetable-BarleyPotpies

SweetPotatoandCauliflowerGratin

FarroPastaandMushroomGratin

ItalianBakedEggplantwithSeitan

CheeseEnchiladaCasserole

ButternutSquashBakedRisotto

MiniBroccoliandPastaCasseroles

Black-BeanTortillaCasserole

PortobelloGratins

HerbedRicottaSoufflé

VersatileVegetarian:LasagnawithVariation


1


Agoodrecipeformacandcheeseshouldbeineveryhomecook’sregularrotation,especiallythosewhofrequentlyfindthemselvescookingforbothvegetariansandmeat-eaters.Makethismorehealthfulversioninalargebakingdishasshownintheabovepicture,orinsingle-serveramekins.SERVES8

6small(3-inch)vine-ripenedtomatoes,eachcutintofour¼-inch-thickslices(24slicestotal)


1½teaspoonsfreshthymeleaves,plussprigsforgarnish


5sliceswholewheatsandwichbread


16ounceselbowmacaroni



Pinchoffreshlygratednutmeg

Pinchofcayennepepper

2cupslow-fatmilk

8ouncesextra-sharpcheddar,grated(about2¼cups)

1ounceParmigiano-Reggiano,finelygrated(about¼cup)

Preheatovento400°F.Arrangetomatoesinasinglelayeron2rimmedbakingsheets.Drizzleeachbatchwith1tablespoonoliveoil;

sprinkleeachbatchwith½teaspoonthyme,andseasonwithsaltandpepper.Bakeuntiltomatoeshavesoftened,about20minutes.(Leaveovenon.)

Processbreadinafoodprocessoruntilcoarsecrumbsform.Melt1

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3

4

5

tablespoonbutterwithremainingtablespoonoliveoilinamediumskilletovermediumheat.Addbreadcrumbs,andtosstocoat.

Seasonwithsaltandpepper.

Cookpastainapotofboilingsaltedwater2to3minuteslessthanpackagedirections.Draininacolanderandrunundercoldwaterto

stopthecooking;drainagain.Transfertoalargebowl.

Whisk½cupstockintotheflourinamediumbowl.Meltremainingtablespoonbutterinamediumsaucepanovermediumheat.Stirin

nutmeg,cayenne,remaining½teaspoonthyme,and1teaspoonsalt.Addmilkandremaining1½cupsstock.Whiskinflourmixture.Bringtoaboil,whiskingfrequently.Reducetoasimmer.Cook8minutes,whiskingfrequently.Addbothcheeses;cook,stirring,untilmelted.Pourovermacaroni,stirringtocombine.

Arrangehalfthetomatoslicesinthebottomofa2-quartshallowbakingdish,addmacaronimixture,thentopwithremainingtomato

slices.(Alternatively,put2tomatoslicesinthebottomofeachofeight4½-by-1¼-inchramekins.Dividemacaronimixtureevenlyamongramekinsandtopeachwithatomatoslice.)Sprinklewithbreadcrumbsandthymesprigs.Bakeuntilbubblingandgoldenbrown,about30minutes.Letcoolslightlybeforeserving.




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Stripsofzucchinistandinfornoodlestomakethisgluten-freelasagna.Crumbledtofuaddsproteintothetomatosauce;ricottaisdollopedontop(andineachlayer)beforebaking.SERVES9

FORTHESAUCE

1can(28ounces)wholepeeledplumtomatoes,withjuice




12ouncesfirmtofu,drainedandpressed

2tablespoonschoppedfreshoreganoleaves

Coarsesalt

FORTHELASAGNA

2zucchini(about1poundtotal),endstrimmed

1cup(8ounces)part-skimricottacheese

¼teaspoonoliveoil

Freshlygroundpepper

Makethesauce:Pulsetomatoeswiththeirjuiceinafoodprocessoruntilfinelychopped.Heatoliveoilinalargestraight-sidedskillet

overmedium.Cookonionandredpepperflakes,stirringoccasionally,untilonionissoftened,about8minutes.Addtomatoes;bringtoaboil.Reduceheatandsimmeruntilthickened,about20minutes.Coarselycrumbletofuandstirintosaucewithchoppedoregano;seasonwithsalt.Letcool.

Makethelasagna:Preheatovento375°F.Slicezucchinilengthwiseintothinstrips(about1/8inchthick)usingamandolineorasharp

knife.Place5or6zucchinislices,overlappingslightly,inthebottomofan8-inchsquarebakingdish.Topwith1cupsauce.Dotevenlywith¼cupcheese.Repeattwicewithzucchini,remainingsauce,and½cupcheese.Topwithremainingzucchini;brushwiththeoliveoil.Dotwithremaining¼cupcheese,andseasonwithpepper.Bake,uncovered,untillasagnabubblesandtopbrowns,50to60minutes.Letstand10minutesbeforeserving.




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Applesmayseemanunlikelyadditiontoasavorygratin,buthereslicesofthefruitarrangedontopprovideanotherlayer(literally)offlavor.Butternutsquashiswhatgivesthismaincourseitsstayingpower;othertypesofsquash,suchasdelicataorkabocha,arefinesubstitutes.SERVES4


2leeks,whitepartonly,thinlyslicedcrosswise,washedwellanddrained

2tablespoonswater


½cupdrysherry

1tablespoonchoppedfreshsageleaves,pluswholeleavesforgarnish

1poundbutternutsquash,peeled,seeded,andcutinto1/8-inch-thickslices

1poundapples,suchasGala,Cortland,Baldwin,orMacoun,peeled,halved,cored,andcutinto1/8-inch-thickslices

2ouncesfinelygratedParmigiano-Reggiano(½cup)

Preheatovento350°F.Ina10-inchskillet,heat2tablespoonsoliveoilovermedium.Addleeksandthewater;seasonwithsaltand

pepper.Cook,stirringoccasionally,untilleeksbegintobrown,about10minutes.Addsherryandsageandcook,stirring,untilliquidisreducedtoaglaze,about3minutes.

Ina2-quartshallowbakingdish,arrangesquashinoverlappinglayers;seasonwithsaltandpepper.Spreadleeksevenlyoverthe

squash.Arrangeapplesinanoverlappinglayerovertheleeks.Brushappleswithremainingtablespoonoil.Covertightlywithparchment,thenfoil.Bake45minutes.

Uncoverandsprinklecheeseoverthetop.Raiseoventemperatureto450°F.Continuebakinguntilthecheesehasmeltedandisgolden

brown,about10minutesmore.Letcool10minutesbeforeserving,garnishedwithsageleaves.




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Poblanochilesaretraditionallyroasted,stuffed,battered,andfriedtomakechilesrellenos(literally“stuffedchiles”).Here,thestuffedchilesarebakedalongwithapureedtomatillosauce.SERVES6

6freshpoblanochiles,roasted

2garliccloves,lightlycrushed

5smalltomatillos(about7ounces),husksremoved

¼cupcoarselychoppedfreshcilantroleaves,plussprigsforgarnish



1tablespoonoliveoil

2½cupsfreshcornkernels(fromabout5earsofcorn)

1cupcookedredkidneybeans,drainedandrinsed

2ouncesfreshgoatcheese,crumbled

Withaparingknife,cutaslitdownthesideofeachpoblanofromstemtotip.Removeseeds,leavingstemintact.

Bringgarlic,tomatillos,andenoughwatertocovertoaboilinasaucepan.Reduceheat;simmeruntiltomatillosaretender,about5

minutes.Drain,andpureemixtureinablender.Addcilantroandlimejuice;seasonwithsalt.Pureeuntilsmooth.Spreadhalfthesauceina9-by-13-inchbakingdish.

Preheatovento375°F.Heatoliveoilinaskilletovermedium.Cookcorn,stirring,untiltender,about3minutes.Letcoolslightly.Toss

cornwithbeans,remainingsauce,andhalfthegoatcheese;seasonwithpepper.

Dividemixtureamongchiles;arrangeinprepareddish.Dotwithremaining

4cheese;seasonwithsalt.Coverwithparchment,thenfoil.Bakeuntilheatedthrough,about25minutes.Uncoverandletstand5minutes.

Drizzlewithsaucefromdish,garnishwithcilantro,andserve.




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Here’sacrowd-pleasingdishthat’sbigonconvenience.Stuffedpastashellscanbepreparedonedayandbakedthenext,oruptothreemonthslaterwhenfrozen(thawovernightintherefrigeratorbeforebaking).You’llneedtocookmoreshellsthanyouneed,sincesomewillbreakastheyboil.Theshellsarefilledwithamixtureofpart-skimricotta,spinach,andbulgurwheat.Tailorthestuffinghoweveryouwish—addingsautéedmushrooms,forexample,orusingkaleorSwisschardinplaceofspinach.SERVES6

1can(28ounces)wholepeeledtomatoes,withjuice





½cupbulgurwheat

¾cupboilingwater

½box(12ounces)jumbopastashells

1bunchspinach(1pound),toughstemsremoved

1container(15ounces)part-skimricottacheese

1largeegg,beaten

1ouncefinelygratedParmigiano-Reggiano(¼cup)

Pulsetomatoesandtheirjuiceinafoodprocessoruntilsmooth.Heatoliveoilinamediumpanovermedium.Sautéonionandgarlicuntil

tender,stirringoccasionally,about7minutes.Addtomatoesandcook,stirring,untilslightlythickened,about20minutes.Seasonwithsaltandpepper.Letsaucecool.

Preheatovento350°F.Placebulgurinaheatproofbowl.Pourtheboilingwateroverbulgur,cover,andletstanduntilsoftandwateris

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absorbed,about30minutes.

Meanwhile,cookpastainalargepotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Drainandletcool.

Washspinach,thendrain,leavingwaterclingingtoleaves.Heatalargeskilletovermedium.Addspinach;coverandcookuntilwilted,

about2minutes.Transfertoacolanderandletcoolslightly,thensqueezeoutexcessmoisture.Coarselychopspinachandaddtobulgur.Stirinricotta,seasonwithsaltandpepper,thenstirinegguntilcombined.

Coatbottomofa9-by-13-inchbakingdishevenlywith1cuptomatosauce.Spoonbulgurfillingintoshellsandarrangeindish.Add

remainingsauce,coverwithparchment,thenfoil,andbakeuntilbubbling,about40minutes.Letcoolslightlybeforeserving,sprinkledwithParmigiano-Reggiano.


protein,7gfiber


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Filledwithaheartymixofmushrooms,barley,andwhitebeans,thesepotpiesarejustassatisfyingasmoretraditionalchickenversions.Phyllodoughoffersaquicker—anddelectablyflaky—alternativetoapâtébriséetop.MAKES4

2tablespoonsextra-virginoliveoil,plusmoreforbrushing

1onion,finelydiced

2carrots,thinlysliced

4ouncesshiitakemushrooms,stemmedandthinlysliced

¼cupdrywhitewine

1½cupscookedpearlbarley

2cupscookedwhitebeans,drainedandrinsed



2tablespoonschoppedfreshflat-leafparsley,plusmoreforgarnish

6sheetsfrozenphyllodough,preferablywholewheat,thawed

Seasalt,forsprinkling

Heatoliveoilinalargeskilletovermedium.Sautéonion,carrots,andmushroomsuntiltender,stirringfrequently,6to8minutes.Add

wine;cook,stirringupbrownedbits,untilalmostallthewinehasevaporated.

Combinebarleyandbeansinalargepot.Whiskflourintostockandaddtopot.Bringtoaboilandcook,stirring,untilslightlythickened.

Removefromheat.Stirinparsleyandletcoolslightly.

Preheatovento425°F.Usinga12-ounceramekinasaguide,cutout4roundsfromphyllo;keepcoveredwithadamppapertowel.

4

Spoonbarleymixtureinto4ramekins.Brusheachcutsheetwithoilandplaceontopoffilledramekin.Cutventsintotops.Sprinklewithseasaltandreservedparsley.

Transfertoarimmedbakingsheetandbakeuntiltopsaregoldenandfillingisbubbling,about30minutes.Letcoolslightlybeforeserving.




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Anoptionalgarnishoffriedsageleavestakesthisrusticgratinfromsimpletospectacular.SERVES6



1cupwholemilk

1cupwater

¼cupplus1tablespoonfinelygratedParmigiano-Reggiano(about1ounce)

1tablespoonchoppedfreshsageleaves,pluswholeleavesforgarnish(optional)


2poundssweetpotatoes,peeledandsliced¼inchthick

1headcauliflower,trimmed,quartered,andsliced¼inchthick

Canolaoil,forcrispingsage(optional)

Preheatovento350°F.Heatoliveoilinapotovermedium.Addflourandcook,stirring,1minute.Slowlywhiskinmilkandthewater.

Cook,whisking,untilthickened,about12minutes.Removefromheat;stirin¼cupcheeseandthechoppedsage.Seasonwithsaltandpepper.

Pourone-thirdofsauceinbottomofa3-quartshallowbakingdish.Arrangeathirdofthesweetpotatoandcauliflowerinanoverlapping

layer,alternatingvegetables.Seasonwithsaltandpepper.Repeattwicewithremainingsauceandvegetables.Coverwithparchment,thenfoil;bakeuntiltender,about1hour.

Raiseoventemperatureto425°F.Uncoverandsprinklewithremainingcheese.Bakeuntilgoldenbrown,about20minutes.Let

stand10minutes.

4Meanwhile,ifdesired,heat1inchcanolaoilinasmallpotovermedium-

highuntilshimmering.Cookafewsageleavesatatimeuntilcrisp,about10seconds.Transfertoapapertoweltodrain.Seasonwith

salt.Sprinkleleavesontogratinandserve.


protein,5gfiber


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Farropastaoffersmorefiberthansemolinapastaandanuttyflavorthatpairswellwiththegoatcheeseinthisdish.SERVES6

1package(17.6ounces)farropastasuchasstrozzapreti,gemelli,orpenne


3slicesmulti-grainsandwichbread

3½cupsskimmilk

¼cupall-purposeflour

1½teaspoonsfinelychoppedfreshsageleaves

1log(5½ounces)freshgoatcheese

Canolaorsaffloweroil,fordish

8ouncesportobellomushrooms,verythinlysliced(about4½cups)

Cookpastainapotofboilingsaltedwater2to3minuteslessthanpackageinstructions;drain.Pulsebreadinafoodprocessoruntil

coarsecrumbsform.

Preheatovento375°F.Whisktogethermilk,flour,sage,1½teaspoonssalt,and¼teaspoonpepperinasaucepan.Bringtoa

boil,whiskingoften.Addhalfthecheese;cook,whisking,untilthickened,2minutes.Removefromheat.

Lightlycoata2-quartbakingdishwithoil.Tossmushrooms,pasta,andcheesemixtureinabowl;transfertobakingdish.Crumble

remainingcheeseontopandsprinklewithbreadcrumbs.Coverdishwithparchment,thenfoil.Bakeuntilmushroomsaretender,25to30minutes.Uncoverandcontinuebakinguntilcrumbsarebrowned,about7minutesmore.Letcool5minutesbeforeserving.


protein,10gfiber


1


Seitan(pronouncedSAY-tan),aheartymeatsubstitutemadefromwheatgluten,iswidelyusedinAsianstir-friesandsoupsasaprotein-richaddition.Liketofu,ithasamildtastethatreadilyabsorbsotherflavors.Here,slicesofseitanarecoatedwithbreadcrumbsandnutritionalyeast—aninactiveformofyeastwithaflavorsimilartocheese—andsautéeduntilgolden,thenlayeredwitheggplant,spinach,andtomatosauceinavegancasserole.Lookfornutritionalyeastathealth-foodstores,whereitisoftensoldinbulk.SERVES6

1eggplant,slicedcrosswise¼inchthick


½cupoliveoil,plusmoreifneeded

½smallonion,finelychopped


1can(28ounces)wholetomatoeswithjuice,pulsedfineinafoodprocessor

1tablespoonchoppedfreshoreganoleaves

1½cupswhole-wheatbreadcrumbs

2teaspoonsnutritionalyeast

8ouncesstore-boughtorhomemadeseitan,drainedandthinlysliced

½cupsoyorothernon-dairymilk

2tablespoonswholegroundflaxseedmeal2cupsfreshbabyspinach(2ounces)

Sprinkleeggplantslicesgenerouslywithsaltandletdraininacolander,about30minutes.Rinsewellwithwater,drain,andpat

dry.

Meanwhile,heat2tablespoonsoliveoilinamediumsaucepanover

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medium.Cookonionandgarlic,stirring,untiltranslucent,about6minutes.Addtomatoes.Bringmixturetoaboil;reduceheatand

simmer,stirringoccasionally,untilsauceisslightlyreduced,about20minutes.Removefromheatandstirinoregano.

Preheatovento350°F.Inashallowdish,mixbreadcrumbsandnutritionalyeast;seasonwithsaltandpepper.Coatbothsidesof

seitanslicesinthemixture,shakingoffexcessbreadcrumbs.Heat2tablespoonsoilinalargeskilletovermedium.Cookseitaninasinglelayeruntilgoldenbrown,about6minutesperside.Transfertoaplateandwipepanclean.

Meanwhile,stirtogethersoymilkandflaxseedmealinashallowdish.Dipeggplantinmealmixture,drain,andcoateachpiecewith

bread-crumbmixture,pressingtocoatbothsidesandshakingoffexcesscrumbs.Heat2tablespoonsoilovermediuminsamepan.Cookhalftheeggplantinasinglelayeruntilgoldenbrown,addingmoreoilasnecessary,about6minutesperside.Transfertoaplate.Wipepancleanandrepeatwithremainingeggplant,addingmoreoil.

Spread1cuptomatosauceevenlyina9-by-13-inchbakingdish.Arrangehalftheeggplantontop,slightlyoverlappingslices,then

layerwithseitan,spinach,andremainingsauce,andtopwithremainingeggplant.Coverwithparchment,thenfoil,andbakeuntilbubbling,abut50minutes.Uncoverandbakeuntilgoldenbrownontop,about10minutesmore.Letrest10minutesbeforeserving.




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ThesauceforthisTex-Mexfavoritecomestogetherquicklyinablenderandrequiresbriefheatingjusttothicken;makeituptoafewdaysaheadandrefrigerateuntilyouarereadytoassemblethecasserole.Anddon’tforgettoincludealltheusualtoppings,whichareanessentialpartofthedish’sappeal.SERVES4

1½cupsTomato-JalapeñoEnchiladaSauce

8corntortillas(6-inchsize)

2cupsshreddedorcrumbledcheese,suchasMontereyJackorquesofresco,oracombination

Assortedgarnishessuchasdicedonion,slicedavocado,choppedfreshcilantroleaves,gratedcheese,andsourcream,forserving

Preheatovento350°F.Pour1cupsauceintoawide,shallowbowl.Workingwithoneatatime,diptortillasinsauce,shakeoffexcess,

thenplaceonacleanworksurfaceandsprinkle¼cupcheesedowncenter.

Rolltortillaaroundcheeseandarrange,seamsidedown,inan8-inchsquarebakingdish.Oncealltortillashavebeenfilledandrolled,top

withremaining½cupsauce.

Covertightlywithparchment,thenfoil,andbakeuntilheatedthrough,about10minutes.Servewithassortedgarnishes,as

desired.

Perserving(withoutgarnishes):379calories,20.94gfat(11.15gsaturatedfat),50.29mg

cholesterol,31.98gcarbohydrates,18.13gprotein,4.48gfiber


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Thebeautyofbakedrisotto—asopposedtostovetopversions-liesinitsease.Whatmakesthisoneparticularlyappealing(andsubstantial)istheunusuallyhighvegetable-to-riceratio,thankstoliberalamountsofkaleandbutternutsquash.SERVES4


2shallots,finelychopped


1teaspoonfreshthymeleaves

1½cupsArboriorice


½cupdrywhitewine

1butternutsquash(2pounds),peeledandcutintomediumdice(4cups)


1bunchLacinato(Tuscan)orcurlykale,toughstemsremoved,cutcrosswiseinto½-inch-thickstrips

GratedParmigiano-Reggiano,forserving

Preheatovento400°F.InamediumDutchovenorotherheavyovenproofpot,heatoliveoilovermedium-high.Addshallotsand

cook,stirringoccasionally,untilsoft,about3minutes.Addgarlicandthymeandcook,stirring,untilfragrant,about1minute.

Addriceandcook,stirringfrequently,untiledgesaretranslucent,about3minutes;seasonwithsaltandpepper.Addwineandcook,

stirring,untilcompletelyabsorbed,about2minutes.Addsquashandstock;bringmixturetoaboil.Stirinkale.

Coverwithlid(orwithparchment,thenfoil);transfertooven,and

bakeuntilriceistenderandhasabsorbedmostoftheliquid,about20minutes.Servehot,sprinkledwithcheese.




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Comfortfood,reconsidered:lesspasta,alightersauce,morebroccoli(eventhestemsareincluded),andwhole-wheatbreadcrumbsadduptoamuchmorewholesomedish.MAKES6

2sliceswhole-wheatsandwichbread

1headbroccoli(about1pound),cutintoflorets,stemspeeledandcutinto½-inchpieces


8ounceswhole-wheatfusillipasta



3tablespoonsplus1½teaspoonsall-purposeflour

1teaspoongroundmustard

4cupsskimmilk

¼cuppart-skimricottacheese,pureedinafoodprocessor

4ouncesfinelygratedParmigiano-Reggiano(1cup)

Preheatovento425°F.Pulsebreadinafoodprocessoruntilfinecrumbsform.Transfertoabakingsheetandtoast8minutes,tossing

halfwaythrough.

Cookbroccoliinalargepotofboilingsaltedwateruntilslightlytender,about2minutes.Transfertoabowlusingaslottedspoon.

Addpastatopot,andcook2to3minuteslessthanpackageinstructions.Drain.

Wipepotclean.Addoliveoilandheatovermedium.Sautéonion,stirring,untiltranslucent,about7minutes.Addflourandground

mustard.Cook,stirring,1minute.Whiskinmilkinaslow,steadystream.Bringtoaboil.Cook,whisking,untilthickened,about5minutes.Remove

4fromheat.Addcheesesandseasonwithsaltandpepper.

Stirbroccoliandpastaintosauce.Dividemixtureamongsix1½-cupbakingdishes;topwithbreadcrumbs.Bakeonarimmedbaking

sheetuntilbubblingandtopsarebrowned,25to30minutes.Letcoolslightlybeforeserving.


protein,6gfiber


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BudinAzteca,aMexicanspecialty,isusuallymadewithchicken,yetit’sjustasrichanddeliciouswithameat-free—inthiscase,black-beanandspinach—filling.Toprepare(andeat)itistoappreciatewhythedishisalsoknownas“Mexicanlasagna”:softenedcorntortillasarelayeredwithasavoryfilling,gratedcheese,andsauce,thenbakeduntilgoldenandbubbling.SERVES8

4freshpoblanochiles,roasted

18corntortillas(6-inchsize),halved

¼cupplus3tablespoonscanolaorsaffloweroil

10ouncesspinach,toughstemsremoved

Coarsesalt

1smallonion,thinlysliced


3cupscookedblackbeans,drainedandrinsed

1cupMexicancremaorsourcream,plusmoreforserving

2¼cupsstore-boughtorhomemadetomatillosalsa,plusmoreforserving

1½cups(8ounces)gratedquesofrescoorMontereyJack,oracombination

Removeanddiscardstems,seeds,andribsfromroastedchiles;cutchilesinto1-by-½-inchstrips.Transfertoanonreactivebowl.

Preheatovento425°F.Brushtortillahalvesonbothsideswith3tablespoonsoil,dividingevenly.Arrangeonbakingsheets.Bake,

rotatingsheetshalfwaythrough,untiltortillasbegintobubble(butarenotyetcrisp),5to7minutes.Reduceoventemperatureto350°F.

Washspinach,thendrainbutleavewaterclingingtoleaves.Heatalargeskilletovermedium.Addspinach;cover,andcookuntilwilted,

about2minutes.Seasonwithsalt.Transfertoacolander;letcool

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7

slightly,thensqueezeoutexcessmoisture.Coarselychopspinach.

Heat2tablespoonsoilinamediumskilletovermedium.Addonionandseasonwithsalt;cook,stirringoccasionally,untiltranslucent,

about3minutes.Stirinchiles;cookuntilheatedthrough,about1minute.Transfertoabowl.

Heatremaining2tablespoonsoilinsameskillet.Cookgarlic,stirring,30seconds.Addbeansandseasonwithsalt;cook,mashingslightly

withthebackofawoodenspoon,2minutes.Transfertoaseparatebowl.

Linebottomofa10¼-inch-round,2½-to3-inch-deepbakingdishwith12tortillahalves,overlappingslightly.Layerwithchilemixture,

halfthebeanmixture,andhalfthecrema.Spread¾cupsalsaovertop.Sprinklewith½cupcheese.Repeatforsecondlayer,usingspinachinsteadofthechiles.Topwithremainingtortillas,¾cupsalsa,and½cupcheese.

Bakeuntilheatedthrough,45minutesto1hour;coverwithparchment,thenfoil,forlast15minutesifbrowningtooquicklyor

becomingtoodry.Letstand15minutesbeforeserving,withadditionalsalsaandcrema.



PortobelloGratins

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PortobelloGratins

Portobellomushroomcaps,avegetarianstaple,aretheperfectsizeandshapeforfillingandbakingintosingle-serving“gratins.”MAKES6

2tablespoonsoliveoil,plusmoreforbakingsheet

6portobellomushrooms,stemsremovedandreserved


¼cupplaindrybreadcrumbs

3tablespoonsfinelychoppedfreshflat-leafparsleyleaves

3tablespoonssnippedfreshchives

2shallots,thinlysliced

1poundwhiteorcreminimushrooms,thinlysliced

½cupdrywhitewine

½cupheavycream


Preheatovento350°F.Lightlyoilarimmedbakingsheet.Arrangeportobellocaps,gillsidesdown,onsheet.Bakeuntiltender,20to

25minutes.Transfertoaplatetocool.Heatbroiler,withrack6inchesfromtheheatsource.

Stirtogethercheese,breadcrumbs,1tablespoonparsley,1tablespoonchives,and1tablespoonoil.

Chopportobellostemsinto½-inchpieces.Heatremainingtablespoonoilinalargeskilletovermediumuntilhotbutnot

smoking.Addshallots;cook,stirring,untilsoftened,about2minutes.Addslicedmushroomsandchoppedstems;cook,stirringoccasionally,untiltender,6to7minutes.Addwine;cookuntilmostoftheliquidhasevaporated,about2minutes.Stirincreamandremainingparsleyandchives,andseasonwithsaltandpepper.Removefromheat.

4 Arrangecaps,gillsidesup,onacleanbakingsheet.Dividemushroommixtureandthencrumbmixtureamongcaps.Broiluntilbubbling

andgoldenbrown,about2minutes.Serveimmediately.




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TheFrenchclassic—anddinner-partystandard—lightensupwithfreshricottaprovidingthecreaminessinplaceofthetraditionalbéchamelsauce.Room-temperatureeggwhiteswillachievethemostvolume;beatthembyhandwithaballoonwhiskoruseamixerwithawhiskattachment.SERVES4

Unsaltedbutter,forcoatingdish

All-purposeflour,forcoatingdish

1½cupspart-skimricotta

4largeeggs,separated,roomtemperature


2tablespoonschoppedfreshbasilleaves

2tablespoonsmincedfreshchives

Preheatovento375°F,withrackinlowerthird.Buttera1-quartcasseroledishanddustwithflour,shakingoutexcess.Whisk

togetherricotta,eggyolks,½teaspoonsalt,andtheherbsinamediumbowl;seasonwithpepper.Inaseparatebowl,whiskeggwhitesuntilstiffpeaksform.Workingintwobatches,gentlyfoldwhiteswithalargeflexiblespatulaintoricottamixtureuntiljustcombined.

Pourmixtureintoprepareddishandbakeuntilpuffed,goldenbrown,andfirmtothetouch,30to32minutes.Serveimmediately.


protein,0gfiber

KaleLasagna


LASAGNA

It’seasytoomittheusualgroundbeeforsausageinaclassiclasagnaandtoworkvegetablesintothemix,whetherit’skale,butternutsquash,orahostofothers—mushrooms,eggplant,zucchini,andmore.KALELASAGNASERVES8

2buncheskale(about2poundstotal),toughstemsremoved

16ounces(2cups)part-skimricottacheese

1largeegg

¾teaspooncoarsesalt

6cupsTomatoSauce

16no-boilwhole-wheatlasagnanoodles(10ounces)

1cupgratedParmigiano-Reggiano(about2ounces)

10ouncesfreshmozzarella,thinlysliced

Crushedredpepperflakes,forgarnish

1.Preheatovento375°F.Washkale;drain,leavingwaterclingingtoleaves.Heatalargeskilletovermedium.Addkale;coverandcookuntiltenderandbrightgreen,3to4minutes.Transfertoacolanderandletcoolslightly;squeezeoutexcessmoisture.Coarselychop;youshouldhave4cups.

2.Combinericotta,egg,andsaltinamediumbowl.

3.Spread1cuptomatosauceina9-by-13-inchbakingdish.Layer4noodlesoversauce.Spreadone-thirdofthericottamixtureandkaleovernoodles,andsprinklewithone-thirdoftheParmigiano-Reggiano.Repeatlayering(noodles,sauce,ricottamixture,kale,andParmigiano-Reggiano)twomoretimes.Addfinallayerofnoodlesandspreadwithremainingsauce;arrangeslicedmozzarellaontop.

4.Coverdishwithparchment,thenfoil.Bakeuntilsauceisbubblingandnoodlesaretender,45to50minutes.Uncoverandcookuntilcheeseislightlybrowned,about10minutesmore.Letstandfor15minutesbeforeserving,garnishedwithredpepperflakes.



RoastedButternutSquashLasagna

VERSATILEVEGETARIAN:LASAGNAVARIATION

RoastedButternutSquashLasagnaSERVES8

2largebutternutsquashes(about4poundstotal),halvedlengthwiseandseeded



2¼cupsfinelygratedParmigiano-Reggiano(about8ounces),plusmoreifneeded

¼cupfinelychoppedfreshsageleaves,plusmoreifneeded

¼teaspoonfreshlygratednutmeg,plusmoreifneeded

BéchamelSauce

16no-boilwhole-wheatlasagnanoodles(10ounces)

1.Preheatovento400°F.Drizzlesquashhalveswitholiveoil,andseasonwithsaltandpepper.Placecutsidesdownonarimmedbakingsheetandroastuntiltender,about1hour.Letcool.Scoopfleshfromskins,andpureeinafoodprocessoruntilsmooth.

2.Combine3cupssquashpuree,1cupcheese,thesage,1teaspoonsalt,andthenutmeginamediumbowl.Adjustseasoningasdesiredwithmorecheese,sage,salt,andnutmeg.

3.Reduceoventemperatureto375°F.Coatbottomandsidesofa9-by-13-inchbakingdishwithathinlayerofbéchamel(about½cup).Arrange4noodlesoversauce.Spreadwith¾cupsquashfilling,andtopwith4morenoodles,then¾cupbéchameland2tablespoonscheese.Repeatlayering(noodles,squash,noodles,béchamel,andcheese)onemoretime.Addfinallayerofnoodlesandspreadwithremainingbéchamel.

4.Coverwithparchment,thenfoil,andbake20minutes.Uncover,andsprinklewithremainingcheese.Bakeuntilbubblingandtopisbrowned,about35minutesmore.Letcoolslightlybeforeserving.



substantialsalads

FarroSaladwithOven-RoastedGrapes

FennelandQuinoaSaladwithParsleyandDill

Arugula,Potato,andGreenBeanSaladwithWalnutDressing

FatoushwithCrumbledFeta

RoastedEggplantCapreseSalad

BulgurandChickpeaSaladwithCarrot-PistachioDressing

NewGreekSalad

Roasted-TomatoTabbouleh

SproutedSummerSalad

EggplantSaladwithIsraeliCouscousandBasil

RoastedFallVegetablesandLentilSalad

RawKaleSaladwithPomegranateandToastedWalnuts

FrenchLentilswithCaramelizedCeleryRootandParsley

RoastedBeetandCarrotSalad

BroccoliRabewithChickpeasandRicotta

SteamedBroccoliandSquashwithTahiniSauce

Avocado,Beet,andOrangeSalad

ShavedParsnipSalad

WarmEdamameSalad

Kale,Apple,andBeetSalad

RoastedSquash,Apple,andCipolliniOnionSalad

TofuwithTomatoes,Basil,andMint

VersatileVegetarian:GrainSaladwithVariations


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Thislovelywhole-grainsaladisflavoredbytwokindsofgrapesthathavebeenroastedinalowoven.SERVES12

3cupsseedlessredgrapes(about1pound),halved


2bunchesConcordgrapes

8ouncesfarro(about1½cups)

2tablespoonscoarselychoppedfreshrosemaryleaves


2smallredonions,slicedinto¼-inch-thickrounds

1tablespoonsherryvinegarorred-winevinegar

4cupsmixedtenderyounggreenssuchasbabykale,babySwisschard,redmustard,andredmizuna

Preheatovento250°F.Spreadredgrapesonarimmedbakingsheet.Sprinklewith¾teaspoonsalt.PlaceConcordgrapesinmiddleof

sheet.Bakeuntilgrapeshaveshrunkbutarestilljuicy,about1hour30minutes.Letcool.

Meanwhile,combinefarro,1tablespoonrosemary,and1½teaspoonssaltinasaucepan;coverwithwaterby1inch.Bringtoasimmer;

cookuntiltender,25minutes.Drain;transfertoabowl.

Heat1tablespoonoliveoilinaskilletovermedium-high.Cookonionsandremainingrosemary2minutes.Reduceheattomedium;

cookuntilonionsaregoldenbrown,about2minutesmore.Add1tablespoonoil.Fliponions,andseasonwithsalt.Cook,flipping,untilonionsarebrownedonbothsides,8to10minutes.Removefromheat.Stirinvinegarandremainingoil.Tossmixturewithfarro.Seasonwithsaltandpepper.Stirinredgrapes.Letstand20minutes.

4 Toserve,stiringreens,arrangesaladonaplatter,andgarnishwithConcordgrapes.

Perserving:188calories,5gfat,(1gsaturatedfat),0mgcholesterol,34.61gcarbohydrates,



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Forastudyincontrasts,crisp,thinlyshavedfennelisseasonedwithparsley,dill,lemonjuice,andoliveoil,thenservedatopchewy,nutty-tastingquinoa.SERVES4

1fennelbulb(about8ounces),trimmed

1cupquinoa,rinsedanddrained

2cupswater

1cupfreshflat-leafparsleyleaves

2tablespoonschoppedfreshdill

¼cupfreshlemonjuice(from2to3lemons)



Prepareanice-waterbath.Cutfennelbulbinhalflengthwise.Usingamandolineoradjustable-bladeslicer,cutlengthwiseasthinas

possible.Placeinicebath.

Toastquinoainasmallsaucepanovermediumheat,stirringconstantly,5minutes.Addthewaterandbringtoaboil.Reducetoa

simmer;cover,andcook15minutes.Removefromheat,andletstand,covered,5minutes.Transfertoabowl;refrigerate,uncovered,untilcool,about1hour.

Drainfennel,andpatdrywithapapertowel.Placeinlargebowl.Addparsley,dill,lemonjuice,andoliveoil;seasonwithsaltandpepper,

andtosstocombine.Dividequinoaamong4bowls.Topwithfennelmixtureandserve.


7gprotein,5gfiber


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Finelychoppedtoastedwalnutsbulkuptheyogurtdressingforthisgorgeoussalad.It’sprettyenoughtoservetocompany,eitherasthemaincourseofavegetarianmealorasameatlessofferingatasummerpotluck.SERVES8

2tablespoonswhite-winevinegar

2tablespoonsplainlow-fatyogurt


3cupwalnuts,toastedandfinelychopped


2tablespoonswalnutoil

1½poundsfingerlingpotatoes,cutcrosswiseinto½-inch-thickrounds

6ouncesharicotsvertsorothergreenbeans,trimmed

3ouncesbabyarugula

Whisktogethervinegar,yogurt,mustard,andthetoastednutsinasmallbowl;seasonwithsaltandpepper.Addwalnutoilinaslow,

steadystream,whiskinguntilemulsified.

Bringamediumsaucepanofsaltedwatertoaboil.Addpotatoes,andcookuntiltender,about10minutes.Usingaslottedspoon,transfer

potatoestoacolandertodrain.Returnpanofwatertoaboil.

Prepareanice-waterbath.Addgreenbeanstoboilingwaterandcookuntiltenderandbrightgreen,about4minutes.Usingaslotted

spoon,transfertoicewatertostopthecooking.Drainandcutinto2-inchpieces.

Arrangearugula,potatoes,andgreenbeansonaplatter.Seasonwithsalt

4 andpepper.Drizzlewithdressing,tosstocoat,andserve.


protein,3gfiber



ThispopularMiddleEasternsaladcombineswhole-grainpita,kidneybeans,andcucumber;inthisversion,fetaissprinkledoverthetop.Thelongeritsits,themorethetoastedpitapiecessoakupthedeliciousdressing.SERVES4

1whole-grainpita(6-inchsize)



1½cupscookedredkidneybeans,drainedandrinsed

½Englishcucumberchopped

1shallot,diced

½cupfreshflat-leafparsleyleaves


2tablespoonscrumbledfeta

Toastpitaovertheflameofagasburner(orcharunderthebroiler).Drizzlewitholiveoilandseasonwithsalt.Tearintopiecesandtosswithkidneybeans,cucumber,shallot,parsley,lemonjuice,andoliveoilinalargebowl.Topwithcrumbledfeta,seasonwithsaltandpepper,andserve.




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RoastedeggplantslicesarelayeredamongthetomatoesandmozzarellainthisupdateonCapresesalad.Freshmozzarellahasacreamierconsistencythanpackagedvarieties,andisthebesttypetouseinsaladssuchasthis.SERVES6

¼cupplus2tablespoonsoliveoil

1eggplant,cutcrosswiseinto¼-inch-thickrounds


1poundfreshmozzarella,slicedinto¼-inch-thickrounds

1poundtomatoes,slicedinto¼-inch-thickrounds

¼cuplooselypackedfreshbasilleaves,torn

2tablespoonsbalsamicvinegar(optional)

Preheatovento400°F.Brusheachof2rimmedbakingsheetswith1tablespoonoliveoil.Arrangeeggplantslicesinasinglelayeron

sheets.Brushtopswith2tablespoonsoil,dividingevenly,andseasonwithsaltandpepper.Roastuntileggplantisgoldenandtender,about20minutes.Letcooltoroomtemperature.

Arrangeeggplant,cheese,andtomatoesonaservingplatter,slightlyoverlappingandalternatingamongcomponents.Topwithbasil,

drizzlewithremaining2tablespoonsoilandthebalsamicvinegar,ifdesired,andserve.




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ArawcarrotandpistachiopestoimpartsevenmoreMiddleEasternflavorstoasaladofbulgur,chickpeas,mint,anddriedfruit.Thepestowouldalsoworkasadressingformixedfreshherbsandbabylettuces.SERVES4

½cupcrackedbulgurwheat

¾cupboilingwater




¼cupdriedfruit,suchascurrants,goldenraisins,orchoppedapricots

½cupfreshmintleaves,torniflarge

2carrots,peeledandchopped(1cup)

1smallgarlicclove,chopped

¼cupshelledpistachios,toasted


1lemonwedge

Placebulgurinalargeheatproofbowlandaddtheboilingwater.Seasonwithapinchofsaltandcoverwithaplateuntilwateris

absorbedandbulguristender,about30minutes.Fluffwithafork.Stirinchickpeas,scallion,driedfruit,andmint.

Meanwhile,pulsecarrots,garlic,andpistachiosinafoodprocessoruntilcoarselychopped.Drizzleinoliveoilandprocessuntil

combined.Seasonwithsaltandpepper.

Stirpestointobulgurmixture.Squeezelemonwedgeoverthesaladandseasonwithmoresaltandpepper,ifdesired,beforeserving.


gprotein,11gfiber

NewGreekSalad

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2

NewGreekSalad

Allthefamiliarcomponents—cucumbers,tomatoes,redonion,andslicesoffeta—ofthedinerclassicremaininthisupdatedversion,alongwithfriedkalamataolivesandgoldencroutonsmadefromolivebread.SERVES4

1cupoliveoil,forfrying

½loafolivebread,cutinto½-inchcubes(about2cups)

½cuppittedkalamataolives

¼cupplus2tablespoonsextra-virginoliveoil



2cupscherrytomatoes,quartered

1cucumber,peeledandcoarselychopped

3tablespoonschoppedfreshdill

½smallredonion,thinlysliced

1blockfeta(6ounces),sliced½inchthick

Heatoliveoilinalargehigh-sidedskilletoverhighuntilitreaches360°Fonadeep-frythermometer.Workinginbatches,frybreadand

olivesuntilgolden,about5minutes.Transferthecroutonsandolivestoapaper-towel-linedplateusingaslottedspoon.

Whisktogethertheextra-virginoliveoilandvinegar.Seasonwithsaltandpepper.Combinetomatoes,cucumber,dill,andonioninalarge

bowl.Addvinaigretteandtosstocombine.Arrangefetaonaplatter.Topwithtomatomixture,croutons,andolives,andserve.




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BasilisaddedtothestandardparsleyandmintcombinationinthisversionoftheMiddle-Easterngrainsalad.Servethetabboulehwithhummusandwarmpitas,and,ifdesired,aplatterofolivesandstore-boughtstuffedgrapeleaves.SERVES4

1cupcrackedbulgurwheat

1cupboilingwater

1cupbasilleaves,finelychopped,pluswholeleavesforgarnish

1cupmintleaves,finelychopped,pluswholeleavesforgarnish

1cupflat-leafparsleyleaves,coarselychopped,pluswholeleavesforgarnish

4plumtomatoes,cutintowedges

1garlicclove,minced



2scallions,whiteandpale-greenpartsonly,thinlysliced

Juiceof1lemon


Preheatovento425°F.Placebulgurinalargeheatproofbowl,addboilingwater,andstirtocombine.Covertightly,andrefrigerateuntil

liquidhasbeenabsorbed,about1hour.

Combinechoppedherbsinasmallbowl.Onarimmedbakingsheet,tosstomatoeswithgarlic,vinegar,1teaspoonoliveoil,and2

tablespoonschoppedherbs.Roastuntiltomatoesbegintosoften,about12minutes.Letcool.

Addroasted-tomatomixture,remainingchoppedherbs,thescallions,

3lemonjuice,andremaining2teaspoonsoiltobulgur.Seasonwithsaltandpepper,andgentlytoss.Garnishwithwholeherbleavesand

serve.


protein,9gfiber

SproutedSummerSalad

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SproutedSummerSalad

Sproutedgrains,whicharethoughttobeeasiertodigestwhenuncooked,areastapleofraw-fooddiets.Inthisrefreshing—andsurprisinglyfilling—salad,sproutedquinoaiscombinedwithslicedpineapple,cashews,andfreshmint.Seenotebelowforinstructionsonhowtosproutyourownquinoa.SERVES6

¼cupwhite-winevinegar


Seasalt

1smallfreshhotchile,slicedintothinrings

½redonion,thinlysliced

1pineapple,peeled,cored,andsliced

¼cupcashews

½cupsproutedquinoa

¼cupfreshmintleaves

Inasmallbowl,whiskvinegarandoliveoil.Seasonwithsalt.Addchileandonionandtoss.Letstand10minutes.

Arrangepineappleonaplatter.Topwithcashews,sproutedquinoa,andmint.Drizzlewithchile-onionmixtureandserve.


3gprotein,3gfiber

NOTE:Tosproutquinoa,place¼cupquinoainaMasonjarandcovertopwithcheesecloth.

Securewithmetalringorrubberbands.Filljarwithwaterandletquinoasoakovernight.Drain.

Rinsequinoawithwateranddraintwiceadayforupto2days,untilrootsareabout½inchlong.

(Quinoashouldnotdryoutcompletely.)Oncesprouted,rinsethoroughlyanduseimmediatelyor

transfertoanairtightcontainerandrefrigerateforupto2days.Makes½cupsproutedquinoa.


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Pairingpastawithlate-summerproduceisanenticingwaytousherinthecomfortfoodsofautumn.Orzocanbeusedinplaceofthecouscousinthisrecipe.SERVES4

¾cupIsraeli(orpearl)couscous

1cupwater



1poundItalianorgraffitieggplants,cutinto½-inchchunks

3shallots,trimmedandquartered

2teaspoonsred-winevinegar

3cuplightlypackedfreshbasilleaves,torn

Inasmallsaucepan,combinecouscous,water,and½teaspoonsalt.Bringtoaboil,stironce,andreducetoasimmer.Coverandcook

untilcouscousistender,about15minutes.

Meanwhile,inalargeskilletwithatight-fittinglid,heatoliveoilovermedium-high.Addeggplantandshallotsandstirtocoat;seasonwith

saltandpepper.Coverandcook,stirringfrequently,untilshallotsarecaramelizedandeggplantiscookedthrough,10to12minutes.

Inaservingbowl,combineeggplantmixtureandcouscous.Stirinvinegarandbasil,seasonwithsaltandpepper,andserve.




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It’shardtoresistthecaramelizedsweetnessofroastedsquashandcarrots;pairingthesevegetableswithwarmdressedlentilsroundsoutalovelymaincourse.Don’tbetemptedtoskiptheceleryleaves:althoughdelicate,theypackalotofflavor.SERVES4

½poundcarrots,peeledandhalvedlengthwise

1redonion,cutinto1-inchwedges

1smallacornsquash,halved,seedsremoved,cutinto½-inchslices

4ouncesbrusselssprouts,halved

¼cupplus1tablespoonextra-virginoliveoil


½cupdriedFrenchgreenlentils,pickedoverandrinsed

1shallot,halved

1tablespoonplus1teaspoonapplecidervinegar


1celerystalk,thinlysliced,leavesreserved

Preheatovento425°F.Combinecarrots,onion,squash,andbrusselssproutson2rimmedbakingsheets.Drizzlewith2tablespoonsolive

oil,andseasonwithsaltandpepper.Roastinanevenlayer,turningonce,untilcaramelizedandtender,about30minutes.

Meanwhile,placelentilsandshallotinamediumsaucepanandcoverwithwaterby2inches.Bringtoaboil,thensimmer,covered,until

lentilsaretender,about20minutes.Drain;discardshallot.Seasonwithsaltandpepper.

Inamediumbowl,combinevinegarandmustard.Pourinremaining3tablespoonsoilinaslow,steadystream,whiskingconstantly.Add

warmlentilsandslicedceleryandtosswithvinaigrette.Seasonwithsaltandpepper.Spoonlentilsaladonto4platesandtopwithroastedvegetables.Garnishwithceleryleavesandserve.




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Sweetervarietiesofkale,includingthepurple-veinedRedRussianandthedarkergreenLacinato(or“dinosaur”),aretenderenoughtoeatraw.Inthissalad,theleavesarerubbedwithamixtureofoliveoil,limejuice,andfreshgingeruntilthoroughlycoated.Youcoulddothisseveralhoursahead,thentosswiththeremainingingredientsjustbeforeserving.SERVES4

1bunchkale,toughstemsremoved,tornintobite-sizepieces


1tablespoonfreshlimejuice

½teaspoongratedpeeledfreshginger

½cuppomegranateseeds(fromhalfapomegranate;seeSweetPotatoeswithCoconut,Pomegranate,andLime)

2tablespoonschoppedredonion

¼cupchoppedtoastedwalnuts


Placekaleinalargesaladbowlandaddoliveoil,limejuice,andginger.Rubkaleuntilwellcoated.

Addpomegranateseeds,onion,andwalnutsandtosstocombine.Seasonwithsaltandpepperandserve.




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Oncecaramelized,celeryroothasacitrusy,licorice-likeflavorthatpairswellwithlentils.Otherrootvegetables,includingturnips,rutabagas,andparsnips,arealsogoodoptions.SERVES4

2cupswater

¾cupdriedFrenchgreenlentils,pickedoverandrinsed

1tablespoonplus

1teaspoonextra-virginoliveoil

1celeryroot(about1pound),washedwell,peeled,andcutinto½-inchpieces

1cupfreshflat-leafparsleyleaves


1smallshallot,minced


Bringthewaterandlentilstoaboilinamediumsaucepan.Reduceheat,andgentlysimmer,partiallycovered,untillentilsarejust

tender,about20minutes.Drainlentils,andtransfertoamediumbowl.

Meanwhile,heat1teaspoonoliveoilinamediumnonstickhigh-sidedskilletovermedium.Cookceleryroot,stirringoccasionally,

untilcaramelized,18to20minutes.

Addceleryroottobowlwithlentils.Stirinparsley,lemonjuice,shallot,andremainingtablespoonoil.Seasonwithsaltandpepper.

Servewarmoratroomtemperature.


9gprotein,7gfiber


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Crispendiveleaves,tenderroastedbeetsandcarrots,tangycrumbledgoatcheese,andbutterytoastedpecansmeldtogetherwithacitrus-tarragonvinaigrette.Friséecanbeusedinplaceofendive;youwillneedtwoheadsforthisrecipe.SERVES4

2poundsredandgoldenbeets,scrubbed,peeled,andthinlysliced

6carrots,peeledandthinlysliced



3tablespoonsfreshorangejuice

1½teaspoonssherryvinegar

1½teaspoonschoppedfreshtarragonleaves

3smallBelgianendives,trimmed,halvedlengthwise,andcutinto1-inchpieces

4ouncesfreshgoatcheese,crumbled(about1cup)

3cupchoppedtoastedpecans

Preheatovento450°F.Onarimmedbakingsheet,tossbeetsandcarrotswith1tablespoonplus1½teaspoonsoliveoil;seasonwith

saltandpepper.Roastinasinglelayeruntiltender,25to30minutes,tossinghalfwaythrough.Letcool5minutes.

Meanwhile,inasmallbowl,whisktogetherorangejuice,vinegar,tarragon,andremaining1tablespoonplus1½teaspoonsoil;season

withsaltandpepper.

Inalargebowl,tossendiveswithhalfthedressing,thentransfertoaservingplatter.Tossbeetsandcarrotswithremainingdressingand

addtoplatter.Topsaladwithgoatcheeseandpecansjustbeforeserving.


12gprotein,12gfiber


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Broilingisoneoftheeasiestwaystocookbroccolirabe:thestalksturnbrightgreenandtenderastheleavescrisp.Here,chickpeasarebroiledalongsidetomakeawarmsalador,foraheartierdish,atoppingforwhole-wheatpasta.SERVES4

1bunchbroccolirabe(about12ounces),rinsedandtrimmed




Coarsesalt

1cuppart-skimricottacheese(8ounces)



Heatbroiler,withrack4inchesfromtheheatsource.On2rimmedbakingsheets,tossbroccolirabe,chickpeas,andgarlicwitholiveoil;

seasonwithsalt.Spreadinasinglelayerandbroil2minutes,thenflipbroccolirabeandcontinuetobroiluntilleavesarecrispandstemsaretender,about2minutesmore.(Broilonetrayatatimeifyourovencan’taccommodateboth.)

Toserve,topwithricotta,lemonjuice,andadrizzleofoil;sprinklewithredpepperflakes.


15gprotein,8gfiber


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Tomakeasatisfyingmealoutofvirtuoussteamedvegetables,servethematopsaladgreensdrizzledwitharichtahinisauce.Theseveggiesaresteamedjustuntiltheircolorbrightensandtheybecometenderyetstillretainabitofbite.Useanyleftoversaucetodressothersaladsortotopfalafelorvegetableburgers.SERVES4

½headbroccoli(about½pound),cutintoflorets

1delicatasquash(about1pound),slicedandseeded

1cupmixedtendergreens,suchasarugula,babyspinach,andmizuna

1cupthinlyslicedredcabbage

2tablespoonsdicedredonion


TahiniSauce

1tablespoontoastedsesameseeds

Placeasteamerbasketorcolanderinamediumsaucepanfilledwith2inchesofwater.Bringwatertoaboil,thenreducetoasimmer.

Placebroccoliinbasket,cover,andsteamuntilbrightgreenandjusttender,about5minutes.Transfertoaplate.Placesquashinbasketandcookuntilbrightyellowandtender,about10minutes.

Inabowl,tosstogethergreens,cabbage,andredonion.Topwithsteamedvegetables.Seasonwithsaltandpepper.Drizzlewith¼cup

tahinisauce,sprinklewithtoastedsesameseeds,andserve.


carbohydrate,4gprotein,4gfiber


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Acrunchycomponentortwohelpscreateamoreinterestingsalad.Here,thecrunchisprovidedbytoastedsunflowerseedsandcroutons.Tomakethecrispiestcroutons,tearthebreadratherthanslicingit:theroughedgeswillsoakupmoreoliveoil.SERVES4

1smallbunchbeets(about1pound),trimmed

2slicesrusticbread,torninto1-inchpieces(2cups)



2teaspoonsbalsamicvinegar

2tablespoonsfreshorangejuice

2firm,ripeavocados,halved,pitted,peeled,andsliced

2naveloranges,peelandpithremoved,segmented

2cupsspinach(trimmed,washedwell,anddrained)

1tablespoontoastedsaltedsunflowerseeds

Preheatovento425°F.Wrapbeetstightlyinparchment,thenfoil.Placeonarimmedbakingsheet,androastuntiltender,about1

hour.Letcoolslightly,thenruboffskinswithpapertowels.Slicebeetsintowedges.

Meanwhile,tossbreadpieceswith2tablespoonsoliveoil,seasonwithsaltandpepper,andtoastonarimmedbakingsheetuntil

golden,about6minutes.

Whisktogethervinegar,orangejuice,andremaining2tablespoonsoilinasmallbowl;seasonwithsaltandpepper.Combinebeets,

avocados,oranges,spinach,andcroutonsinalargebowloronaservingplatter.Drizzlevinaigretteoversaladandseasonwithsaltandpepper.Topwithsunflowerseeds,andserve.


protein,4gfiber

ShavedParsnipSalad

12

ShavedParsnipSalad

Crunchy,mildlysweetparsnipsaredeliciouswhenshavedverythinandtossedwithlettuceanddates,asinthisquicksalad.TheflavorsmakeitidealfortheThanksgivingtable,oraspartofanyotherseasonalcelebration.SERVES8




2heartsofromaine,cutintobite-sizepieces

3parsnips(about8ounces),peeledandshavedverythin(onamandolineorotheradjustable-bladeslicer,orwithavegetablepeeler)

4Medjoolor6regulardates,pittedandcutinto½-inchpieces

Whisktogethervinegarandoliveoilinasmallbowl;seasonwithsaltandpepper.

Inalargebowl,tosslettuce,parsnips,anddates.Drizzlewithdressing.Seasonwithsaltandpepper,andserve.


1gprotein,3gfiber

WarmEdamameSalad

12

3

WarmEdamameSalad

UsingfrozenedamameisaconvenientwaytoaddproteintoAsiansoupsandsaladssuchasthisone.Itgetslotsofinterestingtexturesfromwaterchestnuts,mushrooms,andsnappeas,andspicyflavorsbywayoffreshgingerandhotchilesauce.Servethesaladwithbrownriceorsobanoodles.SERVES4


4cupscreminimushrooms(12ounces),sliced

16ouncesfrozenshellededamame,thawed

1cupsugarsnappeas(4ounces),slicedinhalf

1teaspoonmincedpeeledfreshginger

½cuproastedredbellpeppers,cutinto½-inchstrips

1can(8ounces)slicedwaterchestnuts,drained

½teaspoonAsianhotchilesauce,preferablySriracha


1tablespoontoastedsesameseeds

2teaspoonsricevinegar(unseasoned)

Heat1tablespoonoilinalargepanovermedium-high.Cookthemushrooms,stirring,untiltender,6to8minutes.Transfertoabowl.

Addremainingtablespoonoiltopan.Cooktheedamame,snappeas,andginger,stirringoccasionally,untilpeasaretenderandedamame

isbrightgreen,3to5minutes.

Addtheredpepper,waterchestnuts,chilesauce,andmushrooms;cook,stirring,untilheatedthrough,about2minutes.Seasonwith

saltandpepper.Removefromheat;stirintoastedsesameseedsandthevinegar.Servewarm.


17gprotein,10gfiber


1

2


Jointheraw-foodmovement:here,thinslicesofbeet(achievedwithamandolineorotheradjustable-bladeslicer)andapplewedgescomplementthebitternessofcoarselychoppedkale.Thesecretingredientinthethick,creamydressingthatbringseverythingintobalanceispureedavocado.SERVES4

1firm,ripeavocado,halved,pitted,andpeeled

2tablespoonswhite-winevinegar

2teaspoonsDijonmustard

3tablespoonswalnutoilorextra-virginoliveoil


½bunchkale(about8ounces),stemmedandcoarselychopped

1smallredbeet,peeledandthinlysliced

1sweet,crispapple,coredandcutintothinwedges

½cupwalnuts,chopped

Combineavocado,vinegar,mustard,andoilinafoodprocessor.Pulseuntilsmooth(itwillbethick).Seasondressingwithsaltand

pepper.

Combinekale,beet,apple,andwalnutsinalargebowl.Tosswithavocadodressing.Seasonwithsaltandpepper,andserve

immediately.




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3


Thiscolorfulsaladisacinchtomake—theovendoesmostofthework—andisloadedwithnutritiousvegetablesandfruit,notablywatercressandroastedsquashandapples.SERVES4

½butternutsquashorsugarpumpkin,peeled,seeded,andcutinto½-inchpieces(3cups)

1½teaspoonsoliveoil,plusmorefordrizzling


2GoldenDeliciousapples,peeledandcutinto½-inch-thickwedges

8cipollinionions,peeled,trimmed,andslicedcrosswiseinto¼-inch-thickrings

4cupswatercress,toughendstrimmed

1½teaspoonssherryvinegar

¼cupchoppedtoastedwalnuts

Preheatovento400°F.Drizzlesquashwitholiveoilandseasonwithsaltandpepperonarimmedbakingsheet;tosstocombineand

spreadinasinglelayer.Roast,tossinghalfwaythrough,untilsquashistenderandbrowned,40to45minutes.

Meanwhile,drizzleapplesandonionswithoilandseasonwithsaltandpepperonanotherrimmedbakingsheet;tossandspreadina

singlelayer.Roast,tossinghalfwaythrough,untilapplesaretenderandlightlybrownedandonionsarejuststartingtocrisp,25to30minutes.

Tosswatercresswiththeoilandvinegarinabowl;seasonwithsaltandpepper.Transfersaladtoaservingplatter,andtopwithapple-

onionmixture,squash,andwalnuts.Serveimmediately.


gprotein,7gfiber


12


SofttofustandsinformozzarellainaveganversionofCapresesalad.Soysauce,toastedsesameseeds,andfreshmintcontributemoreAsianflavorstothedish.SERVES6

1tablespoonplus1teaspoonsherryvinegar

2teaspoonslow-sodiumsoysauce


14ounces(1package)softtofu,drained

2poundsmixedripetomatoes,cutinto½-inch-thickslices(halvecherrytomatoes)


1tablespoonfreshbasilleaves,thinlysliced,pluswholeleavesforgarnish

1tablespoonfreshmintleaves,thinlysliced,pluswholeleavesforgarnish

2teaspoonssesameseeds,toasted

Whisktogethervinegar,soysauce,andoliveoilinasmallbowl.Halvetofucrosswise,thencuthorizontallyinto¼-inch-thicksquares.

Arrangetofuandtomatoesonaplatterandseasonwithsaltandpepper.Drizzlewithdressingandtopwithslicedherbsandsesame

seeds.Garnishwithbasilandmintleavesandserve.


protein,2gfiber

QuinoaSaladwithToastedAlmonds


GRAINSALAD

Considerthisrecipeablueprintformakingdeliciousmain-coursesaladsbasedonwholegrains—quinoa,brownrice,barley,andfarro,tonamejustafew.Almostanyvegetables,herbs,spices,andothercomponentscanbemixedin.Thevariationsherekeepbeautifullyintherefrigeratorforafewdays.QUINOASALADWITHTOASTEDALMONDSSERVES2

½cupquinoa,rinsedanddrained


1yellowbellpepper,ribsandseedsremoved,cutinto½-inchpieces


2scallions,thinlysliced

8teaspooncrushedredpepperflakes

1teaspoonchoppedfreshthymeleaves,plusmoreforgarnish(optional)

1zucchini,halvedlengthwiseandsliced

1largecelerystalk,diced

¼cupsliveredalmonds,toasted

¼teaspooncoarsesalt

1lime,halved

1.Combinequinoaand1cupwaterinamediumsaucepan.Bringtoaboil,thenreducetoasimmer.Cover,andcookuntilquinoaistender,12to15minutes.Removefromheat.

2.Meanwhile,heat2teaspoonsoliveoilinamediumsaucepanovermedium.Addbellpepper,garlic,scallions,andredpepperflakes;cook,stirringfrequently,untilthebellpepperhassoftened,about5minutes.Addthymeandzucchini;cookuntiltender,about5minutes.

3.Combinequinoaandzucchinimixtureinalargebowl.Stirincelery,almonds,andremaining2teaspoonsoil;seasonwithsalt,andfluffwithafork.Coolcompletelybeforerefrigerating,covered.Squeezelimehalvesoversaladandgarnishwiththyme,ifdesired,justbeforeserving.



VERSATILEVEGETARIAN:GRAINSALADVARIATIONS

WheatBerrySaladwithArtichokeHeartsSERVES6

1shallot,minced

Gratedzestandjuiceof1lemon



¼cuppinenuts

3½cupscookedwheatberries

1can(14ounces)artichokehearts,drainedandquartered

½cupflat-leafparsleyleaves,chopped


1.Inasmallbowl,combineshallotandlemonjuice;seasonwithsalt.Letstand15minutes.Meanwhile,heatoliveoilinasmallpanovermedium.Addpinenutsandcook,stirring,untillightlygolden,about2minutes.Removefromheatandaddlemonzesttopan.

2.Inalargebowl,combinewheatberries,pine-nutmixture,artichokehearts,andparsley.Stirinshallotmixtureandseasonwithsaltandpepper.Coverandrefrigerateuntilreadytoserve;garnishwithshavedparmesanjustbeforeserving.



Farro,Chickpea,andFetaSaladSERVES4

2½cupscookedfarro

1tablespoonplus1½teaspoonsfreshlemonjuice


2teaspoonsfinelygratedlemonzest


¾cupcrumbledfetacheese(3ounces)

½cupgrapeorcherrytomatoes,halved

½cupfreshmintleaves

¼smallredonion,finelychopped(optional)

Coarsesalt

Tossfarrowithlemonjuicewhilestillwarm.Combinewithchickpeasinalargebowl.Addlemonzestandoliveoil,tosstocombine,andletcooltoroomtemperature.Stirinfeta,tomatoes,mint,andonion,ifusing;seasonwithsalt.Coverandrefrigerateuntilreadytoserve.

Perserving:457calories,15.85gfat(4.67saturatedfat),18.92mgcholesterol,61.4g


BrownRice,Edamame,andCilantroSaladSERVES4


2tablespoonsricevinegar(unseasoned)

1cupthawedfrozenshellededamame

3tablespoonslow-sodiumsoysauce3tablespoonswater

¾teaspoontoasted-sesameoil

2cupsshreddedbokchoyorNapacabbage

½cupfreshcilantro

1tablespoonstoastedsesameseeds,forgarnish


Tossricewithvinegarwhilestillwarm.Steamedamameinapanofsimmeringwateruntilbrightgreenandtender,about2minutes;drain.Whisktogethersoysauce,thewater,andtoasted-sesameoilinasmallbowl.Combinerice,bokchoyorcabbage,cilantro,andedamameinalargebowl;stirindressing.Coverandrefrigerateuntilreadytoserve.Garnishwithsesameseedsandservewithlimewedges.



sandwiches,burgers,andpizzas

ZucchiniPattiesinPitaBread

ChipotleAvocadoSandwiches

BrusselsSproutandLemonSkilletPizza

PortobelloandZucchiniTacos

Chickpea-BrownRiceBurgers

Mushroom,Spinach,andScallionTart

Bean-and-VegetableSliders

BroccoliRabePizzawithHazelnutDough

ButternutSquashPizzawithHazelnutDough

CrispTofuSandwicheswithPeanut-GingerSauce

Cauliflower,RedOnion,andChestnutTart

CaliforniaVeggieSandwiches

QuinoaVeggieBurgers

Beans-and-GreensTacoswithGoatCheese

GrilledAsparagusandRicottaPizzas

Double-PortobelloBurgerswithRoastedTomatoes

VersatileVegetarian:PizzaMargheritawithVariations


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Thesepattiesmakegooduseoflate-summerzucchini.Theyarequicktomake,canbeformeduptoadayahead,andtakemereminutestocook.Setthemonaplatterwithpita,yogurt,lettuce,andmintalongsideforanassemble-it-yourselfdinner.Roundoutthemealwiththeorzosalad(anothergreatmake-aheaddish).SERVES8


1cupplainfreshbreadcrumbs

1mediumzucchini,grated

1smallredonion,grated

1largeegg,lightlywhisked

1teaspooncoarsesalt

¼cupoliveoil

4whole-wheatpitas(6inch),toasted

1cupplainGreek-styleyogurt(2percent)

8leavestenderlettuce

1cupfreshmintleaves

Mashchickpeasinabowluntilsmooth.Stirinbreadcrumbs,zucchini,onion,egg,andsalt.Formintoeight½-inch-thickpatties.

(Pattiescanbewrappedwellinplasticandrefrigeratedovernight.)

Heatoliveoilinalargeskilletovermedium-high.Sautépattiesuntilgoldenandcrisp,2to3minutesperside.

Toserve,halvepitasandstuffwithpatties,yogurt,lettuce,andmint.


protein,9gfiber



Mashedbeansmakeaquick,protein-richsandwichspread;chipotlechileisaddedtothisoneforrich,smokyflavorandfieryspice.Chipotlescomepackedinadobosauce,ablendofherbs,spices,vinegar,andgroundchilesthatcanalsobeusedonitsown(trystirringitintosauces,stews,orsaladdressingsforextrakick).SERVES4

1½cupscookedredkidneybeans,drainedandrinsed

1chipotleinadobo,finelychopped,plus1tablespoonsauce


8sliceswhole-grainbread,toasted

1firm,ripeavocado,halved,pitted,peeled,andsliced

4radishes,trimmedandsliced

4leavesescarole

1cupbeansprouts(orothersprouts)

Mashbeans,chipotle,andsauceuntilcombined.Seasonwithsaltandpepper.Spreadbeanmixtureon4slicesofbread.Topwithavocado,radishes,escarole,andsprouts.Sandwichwithremainingbreadandserve.




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4


Acast-ironskilletproducespizzawithadelicious,goldenbrowncrust;it’sstartedonthestovetogetthebottomniceandcrispbeforeitbakesintheoven.Inthisrecipe,brusselssproutleavesontopturndelightfullycrunchyastheybake,whilepaper-thinlemonslicesbecometenderandcaramelized.Youcanalsotryoneofthetoppingshere.SERVES4


¾poundstore-boughtorhomemadepizzadough

3ouncesfreshmozzarella,thinlysliced

1½ouncesfinelygratedPecorinoRomano(about2/3cup)

3cupspackedbrusselssproutleaves(fromabout½pound)


5paper-thinlemonslices(useanadjustable-bladeslicer;removeseeds),cutintohalf-moons(from½lemon)

Preheatovento500°F.Brusha12-inchcast-ironskilletwith1teaspoonoliveoil.Pressdoughflatinskillet,spreadingtoedge(ifit

retracts,letrest5minutesbeforecontinuing).Brusha1-inchborderaroundedgewith1teaspoonoil.

ScattermozzarellaandhalfthePecorinoevenlyoverdough,leavinga½-inchborderaroundedge.

TossbrusselssproutleaveswithremainingPecorino,remaining2teaspoonsoil,¼teaspoonsalt,and¼teaspoonpepper.Scatter

sproutmixtureoverdough,andtopwithlemonslices.

Cookovermedium-highheatuntilbottomisgoldenbrown,4to5minutes.Transfertooven;bakeuntiledgesofsproutsdarken,crust

isgoldenandcookedthrough,about10minutes.Seasonwithpepperandserve.




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3


Roastedvegetablesmakefinefillingsformeat-freetacos;besidestheonesusedhere,trycorn,bellpeppers,othertypesofmushrooms,andanyvarietyofsquashorpotato.Rajasisanotherclassicoption:Roastfourpoblanochiles,cutintohalf-inch-widestrips,andseasonwithsalt;servewithpickledredonionandshreddedcheese.SERVES4

5portobellomushrooms,stemmedandsliced½inchthick

2teaspoonsdriedoregano


¼cupwater


4zucchini,cutinto2-by-½-inchsticks

1redonion,halvedandsliced¼inchthick

8corntortillas(4½-inchsize)

6ouncesMontereyJack,shredded(1½cups)

1cupcherrytomatoes,halvedorquartered

Preheatovento425°F.Onarimmedbakingsheet,tossmushroomswith1teaspoonoregano,1tablespoonoliveoil,andthewater;

seasonwithsaltandpepper.Onanotherbakingsheet,tosszucchiniandonionwithremainingteaspoonoreganoandtablespoonoliveoil;seasonwithsaltandpepper.

Roast,tossingoccasionally,untilvegetablesarebrownedandfork-tender,25to30minutes(zucchinimaycookfasterthan

mushrooms).

Usingtongs,holdeachtortilladirectlyoveragasflame,turning,untilheatedthrough,about5seconds.(Alternatively,wraptortillasin

parchment,thenfoil,andwarmina350°Foven.)

4 Toserve,filleachtortillawithmushrooms,vegetablemixture,shreddedcheese,andtomatoes.

Perserving:397calories,22gfat(9.45gsaturatedfat),37.85mgcholesterol,35.6g



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Swapouttheusualbunsforlettuce-leafwrappers,andmeatlessburgersareinstantlymoreinteresting—andlighter.Thesepattiesaremadefromchickpeasandbrownrice.Otherherbs,suchascilantro,basil,ormint,canbeusedinplaceoftheparsley.SERVES4


1cupcookedbrownrice

1shallot,minced

1garlicclove,minced



1largeegg


Whole-grainmustard,slicedredonion,andslicedroastedredpeppers,forserving

Tenderlettuceleaves,suchasBostonorBibb,forwrapping

Mashchickpeasandbrownricewithaforkuntilathickpasteforms.Stirinshallot,garlic,andparsley.Seasonwithsaltandpepper.

Whiskeggandstirintobeanmixture.Formintofour½-inch-thickpatties.

Heatoliveoilinalargeskilletovermedium-high.Addpattiesandcookuntilgoldenbrown,about4minutesperside.

Toserve,spreadeachburgerwithmustard,topwithredonionandroastedpepper,andwrapinlettuceleaves.

Perserving:250calories,5gfat(1gsaturatedfat),52.88mgcholesterol,36.18g



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Vibrantspinachleavesinterminglewithroastedmushroomsinalight-as-air(andeasytoassemble)phylloshell.Thecustardlikefillingcomestogetherquicklyinablender.SERVES8

1poundmixedmushroomssuchasbuttonandshiitake,stemmedandsliced½inchthick

2tablespoonsoliveoil,plusmoreforbrushing

Coarsesalt

12scallions,trimmedandcutinto2-inchpieces

3½cupsspinach(about4ounces),stemmed,washed,andshakendry

10sheetsfrozenphyllodough(14by9incheseach),thawed

6ouncesfreshgoatcheese(about2/3cup)

3largeeggs

3cuplow-fatmilk

3tablespoonschoppedmixedfreshherbs,suchasdillandcilantro

Preheatovento425°F.Onarimmedbakingsheet,tossmushroomswith2tablespoonsoliveoilandseasonwithsalt.Spreadinasingle

layerandroast10minutes.Tossinthescallionsandroast15minutesmore.Pushmushroomsandscallionstoonesideandplacespinachonemptyside;roastuntilwilted,about3minutes.Letcoolbriefly;squeezespinachdry.

Lightlybrushan11-by-7-inchrectangulartartpanwitharemovablebottom(ora10-inchroundpan)withoil.Workingwithonepieceof

phylloatatimeandkeepingtherestcoveredwithplasticwrap,brushasheetofthepastryverylightlywithoil.Fitintotartpan,leavinga1-inchoverhang.Brushasecondsheetwithoilandfitintopan.Repeatwithremainingsheets.Foldedgesattoptomakeaborder.

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4

5

Crumpleadoublelayeroffoilintoarectanglethesizeofthebottomofthetartandfitintocrusttoweighdowncenter.Placeonabaking

sheetandbakeuntiledgesaregoldenandbegintoset,about7minutes.Removefoilandbakeuntilgoldenallover,about3minutesmore.(Tentedgeswithfoilifbrowningtooquickly.)Removetartpanfromoven.

Reduceovento375°F.Inablender,pureethegoatcheese,eggs,andmilkuntilsmooth;seasonwithsalt.Addherbsandpulseto

combine.Spreadvegetablesovercrustandpourcustardovertop.

Returntartpantoovenandbakeuntilcustardisset,20to23minutes.Removetartpanfromovenandletcool10minutesona

wirerack.Removesidesofpanandlettartcoolatleast10minutesmore.Ifnotservingrightaway,slidetartoffbottomofpananddirectlyontorack.Servewarmoratroomtemperature.




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TheseminiveggieburgerstaketheircuefromtheflavorsofVietnamesebanhmisandwiches,withcarrot,broccoli,ginger,garlic,andcilantroaddedtothepattiesandchile-spikedmayonnaiseandmangousedastoppings.SERVES4

1tablespoonoliveoil

½onion,coarselychopped

1garlicclove,chopped

½freshchile,chopped

Coarsesalt

2cupscookedkidneybeans,drainedandrinsed

1cupcookedbasmatirice

½cupshreddedcarrot

½cupfinelychoppedbroccoliflorets

2tablespoonsgratedpeeledfreshginger

2tablespoonsfinelychoppedfreshcilantro

1tablespooncanolaoil

12smallwhole-wheatrolls,split

ChileMayonnaise

Assortedgarnishes,suchaslettuce,cilantro,slicedmango,andslicedonion

Heatoliveoilinapotovermedium.Addonion,garlic,andchile,andseasonwithsalt.Cookuntilonionissoft,stirringoccasionally,about

5minutes.

Pulsebeansinafoodprocessortoformacoarsemash.Pulseinrice.Stirbeanmixtureinabowlwithcarrot,broccoli,ginger,cilantro,and

3onionmixture.

Formintotwelve½-inch-thickpatties.Heatcanolaoilinalargeskilletovermedium-high.Cookpattiesinbatchesuntilgoldenand

crisp,about3minutesperside.Placepattiesonrolls,topwithchilemayonnaiseandassortedgarnishesasdesired,andserve.



Top:BroccoliRabePizzawithHazelnutDough;Bottom:ButternutSquashPizzawithHazelnut

Dough

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2

BroccoliRabePizzawithHazelnutDough

It’snotjustthetoppingsthatmakeapizzagreat—youcanswitchupthedough,too,byaddinggroundhazelnutsorothernutssuchaspecansorwalnuts.SERVES2

1smallbunchbroccolirabe,trimmedandcutinto3-inchpieces

Coarsesalt


½redonion,verythinlysliced

1or2pinchesofcrushedredpepperflakes

¼cupfineyellowcornmeal

1ballHazelnutPizzaDough

¼cupshavedPecorinoRomano

Preheatovento500°F.Blanchbroccolirabeinapotofboilingsaltedwateruntiltender,about1minute.Draininacolander.Rinseunder

coldrunningwater,thendrainagain.Tossbroccolirabewitholiveoil,onion,andredpepperflakes;seasonwithsalt.

Spreadcornmealonabakingsheet.Stretchdoughintoa9½-inchround;transfertobakingsheet.Drizzledoughwithoil,andarrange

broccolirabeontop,leavinga½-inchborder.Bakeuntilcrustisgoldenbrownandcookedthrough,about20minutes.Drizzlewithmoreoil,topwithcheese,andserve.



12

ButternutSquashPizzawithHazelnutDough

Thinlyslicedsquashisanunexpectedandthoroughlymodernpizzatopper.Hazelnutsechotheflavorofthecrust.SERVES2

1cupverythinlyslicedpeeledandseededbutternutsquash

Extra-virginoliveoil,fordrizzling

Coarsesalt

¼cupfineyellowcornmeal

1ballHazelnutPizzaDough

6to10smallfreshsageleaves(torniflarge)

1to2garliccloves,thinlysliced

Toasted,skinned,andcoarselychoppedhazelnuts,forgarnish

Preheatovento500°F.Drizzlesquashwithoilinabowlandseasonwithsalt.

Spreadcornmealonabakingsheet.Stretchdoughintoa9½-inchround;transfertobakingsheet.Drizzledoughwithoil,andarrange

squashontop,leavinga½-inchborder.Bake10minutes.Insamebowl,tosssagewithgarlic,anddrizzlewithoiltocoat.Sprinklesagemixtureoverpizzaandcontinuetobakeuntilcrustisgoldenbrown,10minutesmore.Garnishwithhazelnuts,drizzlewithmoreoil,andserve.




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AnAsian-stylesaucemadefrompeanutbutter,sesameoil,honey,andfreshgingersetsthesemake-aheadsandwichesapartfromtherest.Thesaucecanalsobeusedtomakecoldnoodlesaladsorasadipwithcrispvegetables.MAKES2

1onion,cutinto½-inch-thickrounds

1redbellpepper,ribsandseedsremoved,quarteredlengthwise

2teaspoonsoliveoil

2tablespoonsnaturalpeanutbutter

½teaspoonhoney

½teaspoontoasted-sesameoil

¾teaspoongratedpeeledfreshginger

18-inchwhole-grainbaguette,split

½recipeMarinatedTofu,cutinto½-inch-thickslices

Radishsprouts,forgarnish(optional)

Heatbroilerwithrack4inchesfromheatsource.Placeonionandbellpeppers,skinsideup,onabroilerpan.Drizzlewitholiveoil.

Broil,flippingonionhalfwaythrough,untilpeppersareblisteredandonionislightlybrowned,12to15minutes.Whencoolenoughtohandle,peelskinoffpeppers.Cutpeppersintothickstrips.

Inasmallbowl,combinepeanutbutter,honey,¼teaspoonsesameoil,andtheginger.Tossreservedvegetableswithremaining¼

teaspoonsesameoil.

Spreadpeanut-buttermixtureonbottomhalfofbread.Topwithtofuandvegetables,thensandwichwithtopbreadhalf.Cutinhalfand

garnishwithradishsprouts,ifdesired.




1


Withitscombinationofcauliflower,bluecheese,chestnuts,andpearlonions,thistartisperfectasavegetarianmaincourseataholidaydinner,whereitcouldeasilydoubleasasidedishformeateaters.Chestnutsthathavebeenpeeledandpackedinjarsorbottlescanbefoundatmostsupermarkets.SERVES8

FORTHECRUST

1rectangleHazelnutPastryDough

All-purposeflour,fordusting

FORTHEFILLING

4ouncesredpearlonions

Coarsesalt

1smallheadcauliflower,trimmedandseparatedintoflorets

2teaspoonsoliveoil

FORTHEBÉCHAMEL



1cupwholemilk

½cupcrumbledbluecheese(2ounces)

1teaspoonchoppedfreshthymeleaves

Coarsesalt

3cupcoarselychoppedpeeledchestnuts

Makethecrust:Rolloutpastrydoughtoa6-by-16-inchrectangleonalightlyflouredsurface.Fitdoughintoa4-by-13-inchflutedtartpan

witharemovablebottom.Trimedgesflushwithtop.Prickbottomoftartalloverwithafork.Refrigerateuntilfirm,about1hour.

2

3

45

6

Preheatovento375°F.Linecrustwithparchment,leavinganoverhangonallsides.Fillwithpieweightsordriedbeans.Bakeuntilcrustisset

andedgesarejuststartingtoturngoldenbrown,about25minutes.Removepieweightsandparchment.Bakeuntilbottomoftartshellispalegold,about10minutesmore.Letcoolcompletelyonawirerack.Reduceoventemperatureto350°F.

Meanwhile,makethefilling:Prepareanice-waterbath.Blanchonionsinapotofboilingsaltedwater2minutes.Transfertotheice

bath;drain.Squeezeonionsfromskinsandcuteachinhalf.Meanwhile,steamcauliflowerinasteamerbasket(orcolander)setoverapanofsimmeringwater,covered,untilalmosttender,about3minutes.Seasonwithsalt.Letcool.

Heatoliveoilinasmallskilletovermedium.Cookonions,stirringoccasionally,untilbrowned,about12minutes.

Makethebéchamel:Meltbutterinamediumsaucepanovermedium.Addflour,andcook,whisking,1minute.Graduallywhiskinmilk,

andcook,whisking,untilmixtureisthickandjuststartstoboil.Add¼cupbluecheese,thethyme,and1teaspoonsalt,andwhiskuntilcheesemelts.Stirincauliflower,halftheonions,andhalfthechestnuts.

Spreadcauliflowermixtureintotartshell.Scatterremainingonionsandchestnutsoverfilling,anddottopwithremaining¼cupblue

cheese.Baketartonabakingsheetuntilgoldenontopandfillingisbubbling,about45minutes.Letcoolonawirerack15minutesbeforecuttingintopiecesandserving.





Thesemake-and-takesandwichesfeaturecrisprawvegetablesandaneasyherb-and-goat-cheesespread,foranappealingblendoftastesandtextures:creamy,crunchy,tangy,andchewy.SERVES4

8ouncesfreshgoatcheese

¼cupchoppedfreshflat-leafparsley

8slicesmulti-grainbread,toasted

½Englishcucumber,sliced

½cupalfalfasprouts

2carrots,peeledandgrated

¼redonion,thinlysliced

2largeradishes,trimmedandcutintomatchsticks


Mixgoatcheeseandparsleyinasmallbowl.Spreadbreadsliceswithgoatcheesemixture.Layer4breadsliceswithcucumber,alfalfasprouts,carrots,onion,andradish.Seasonwithsaltandpepper,sandwichwithremainingbreadslices,andserve.



QuinoaVeggieBurgers

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2

QuinoaVeggieBurgers

Thebestveggieburgerstastelikethevegetables,grains,andseedsfromwhichthey’remade.Thisonedoesjustthat,drawingflavorandheftfrommushrooms,zucchini,andquinoa.SERVES6

2portobellomushrooms(8ounces),stemmedandcutinto½-inchpieces

1smallzucchini

¼cupoliveoil,plusmoreforbrushing

1largeshallot,minced



2cupscookedquinoa


1largeegg,lightlybeaten

1½cupsfreshwhole-wheatbreadcrumbs

Yogurt-GarlicSauce

6whole-wheatbuns,splitandtoasted

1cupsprouts

½Englishcucumber,sliced¼inchthick

Pulsemushroomsinafoodprocessoruntilfinelychopped;transfertoabowl.Coarselygratezucchini,placeonpapertowels,andsqueeze

toremoveexcessmoisture.Addtomushrooms.

Heat2tablespoonsoliveoilinalargepanovermedium.Addshallotandredpepperflakes,andcookuntilsoftened,about2minutes.Add

mushroomsandzucchini,andcookuntiltender,about2minutes.Transfertoabowlandaddcheeseandquinoa;seasonwithsaltandpepper.Letcoolcompletely,thenstirineggandbreadcrumbs.Coverand

3refrigerateuntilfirm,about1hour.

Heatremaining2tablespoonsoilinalargenonstickskilletovermedium.Shapemixtureintosix1-inch-thickpatties,pressingfirmly.

Cookinbatchesuntilgoldenbrown,about3minutesperside.Toserve,spreadyogurtsauceontobunsandsandwichwithpatties,sprouts,andcucumber.

Perserving(withyogurtsauce):496calories,21.28gfat(4.2gsaturatedfat),41.28mg



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Rethinktaconight:Here,lightlytoastedcorntortillasarefilledwithsautéedchard,redonions,andwhitebeansandtoppedwithcrumbledgoatcheeseandcilantro.Varytherecipebyusingothergreenssuchaskale,spinach,orescarole,orswappinginblackbeansorpintobeansforthecannellini.SERVES4


2redonions,slicedinto¼-inch-thickrounds


1poundSwisschard,stemsandribsremoved,leaveswashedwellandcoarselychopped

1cupcookedcannellinibeans,drainedandrinsed

½cupvegetablestock,preferablyhomemade


8white-corntortillas(8-inchsize)

3cupcrumbledfreshgoatcheese(2ounces)

Cilantrosprigs,forserving

Heatoliveoilinalargehigh-sidedskilletovermedium.Cookonionsuntilsoft,stirringfrequently,about6minutes.Addgarlic,andcook,

stirring,1minute.Stirinchard,beans,andstock.Cookuntilgreensarewiltedandbeansarewarmedthrough,about4minutes.Seasonwithsaltandpepper.

Usingtongs,holdeachtortilladirectlyoveragasflame,turning,untilheatedthrough,about5seconds.(Alternatively,wraptortillasin

parchment,thenfoil,andwarmina350°Foven.)Spoonchardmixtureontotortillas,dividingevenly.Topwithcheeseandcilantroandserve.




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Ahotgrillmightjustbethenextbestthingtoarestaurant-qualitywood-firedoven,givingthecrustawonderfulcrunchandasmokyflavor.MAKESFOUR10-INCHPIZZAS

Extra-virginoliveoil,forgrillandbrushing

2bunchesasparagus,toughendstrimmedAll-purposeflour,fordusting

1poundstore-boughtorhomemadepizzadough,dividedinto4equalpieces


1cuppart-skimricottacheese

¼cupfinelygratedlemonzest

Heatgrilltomedium-high,creatingindirectheatononesideofgrill.Cleanandlightlyoilhotgrates.Grillasparagusuntiltenderand

brownedinspots,about5minutes;transfertoaplatter.

Onalightlyflouredworksurface,stretchorrolleachpieceofdoughintoa10-inch-longoval.Brushonesidelightlywitholiveoiland

seasonwithsaltandpepper.Usingyourhands,placedoughshapes,oiledsidedown,directlyoverheatsource.Brushdoughwithmoreoliveoilandcookuntilundersideislightlycharredandbubblesformallovertop,1to2minutes.Withtongs,flipdoughandcookuntillightlycharred,1to2minutes.Slidedoughtocoolersideofgrill.

Topcrustswithricottaandasparagus,dividingevenly;covergrill.Cookuntilasparagusandcheeseareheatedthrough,about2

minutes.Sprinklewithlemonzestandservewarm.

Perpizza:472calories,20.86gfat(5.4gsaturatedfat),19.22mgcholesterol,52.28g



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4


Thedouble-deckerburgergoesmeat-free:tworoastedportobellocapsarebetterthanone,especiallywhencheeseismeltedbetweenthem.Roastedplumtomatoesmakeamorehealthfulstand-inforketchup.MAKES4

8portobellomushrooms,stemmed



1can(28ounces)plumtomatoes,drained(reserve3tablespoonsjuice)andquarteredlengthwise



2ouncessharpprovolone,grated

3ouncesarugula,washedandwelldrained

4whole-wheathamburgerbuns,splitandtoasted

Preheatovento450°F.Arrangemushroomsonarimmedbakingsheet,stemsidesdown,andbrushwith1tablespoonoliveoil.

Seasonwith¼teaspoonsaltandsomepepper.Onasecondrimmedbakingsheetlinedwithparchment,tosstomatoeswithremainingtablespoonoil,thegarlic,andredpepperflakes.

Roastvegetables,flippingmushroomsandstirringtomatoeshalfwaythrough,25minutes.Transfertomatoestoabowl,andtosswith

reservedjuice.

Heatbroiler,withrack6inchesfromheatsource.Broilmushrooms3minutes.Flip,andtophalfthemushroomswithcheese,thenwith

remainingmushrooms.Broiljustuntilcheesemelts,about1minute.

Toserve,layertomatoes,arugula,andmushroomsonbottomhalves

ofbuns,thensandwichwiththetophalves.



PizzaMargherita


PIZZA

Makingpizzafromscratchisnothardtodo,especiallyifyoupreparethedoughinadvance.Theadditionofwhole-wheatflourandtoastedwheatgermyieldsamorewholesomedough.Ourrecipemakesenoughforsixthin-crustpies,allowingyoutoofferavarietyoftoppingssoeveryonecansampleandshare.Startwiththetomatosauce,mozzarella,andbasilcombinationinthemargheritapie,thenturnthepageformorenoveltoppings.PIZZAMARGHERITAMAKESSIX10-TO12-INCHPIZZAS

Whole-WheatPizzaDough

All-purposeflour,fordusting

PizzaSauce

16ouncesfreshmozzarella

Freshbasilleaves,forgarnish

1.Turnoutdoughontoalightlyflouredsurface.Cutdoughintosixequalportions.Rollintoballs,coverwithacleankitchentowel,andletrest30minutes.Toshapethedough,patitflatwithyourhands;pickupthedoughandrotateyourhandsaroundtheedgetoformitintoaround.Placethedoughoverthetopsofyourknuckles,andpullgentlytostretch

itintoa10-to12-inchround.Continueuntildoughisstretchedverythin.

2.Preheatovento450°F,withapizzastoneorinvertedbakingsheetonrackintopthirdofoven.Workingwithoneatatime,placedoughroundonapieceofparchmentpaper.Usealadletospreadsauce(about½cup)ondough.

3.Arrangemozzarellaontopofsauce,leavingspaceinbetweeneachslice.Transfertoovenbyslidingparchmentontoheatedstoneorbakingsheet.Bakeuntilcheeseisbubblyandbottomofdoughiscrisp,13to15minutes.Serveimmediately,garnishedwithbasil.

Perserving(½pizza):392calories,15.67gfat(6.91gsaturatedfat),26.77mgcholesterol,

45.82gcarbohydrates,17.44gprotein,5.85gfiber

TopLeft:FreshTomato,YellowBellPepper,andRedOnionPizza;Right:PestoPizzawithSunny-

Side-UpEgg;Bottom:MushroomandLeekPizza

VERSATILEVEGETARIAN:PIZZAVARIATIONS

WHOLE-WHEATPIZZADOUGHMAKES3POUNDS

1envelopeactivedryyeast(1scanttablespoon)

2cupswarmwater(110°F)

2½cupsall-purposeflour,plusmorefordusting

2teaspoonscoarsesalt

2cupswhole-wheatflour

½cuptoastedwheatgerm

Oliveoil,forbowl

1.Inalargebowl,dissolveyeastinthewarmwaterandletstand5minutes.Stirin2cupsall-purposeflourandthesalt,thenstirinwhole-wheatflour,toastedwheatgerm,andremaining½cupall-purposeflour,1tablespoonatatime,untildoughcomesawayfromthebowlbutisstillsticky.

2.Turnoutontoalightlyflouredworksurface,andkneaduntildoughissmoothandelasticandspringsbackslowlywhenpressed,about10minutes.Lightlyoilalargebowl.Adddough,andturntocoat.Cover,andletriseinawarmplaceuntilitdoublesinvolume,about2½hours.

FreshTomato,YellowBellPepper,andRedOnionPizzaMAKESSIX10-TO12-

INCHPIZZAS

Followsteps1and2ofPizzaMargheritarecipe.Doteachdoughroundwith2teaspoonschoppedGARLIC,¼cupthinlyslicedREDONION,¼cupthinlyslicedYELLOWBELLPEPPER,¼cuphalvedCHERRYTOMATOES,1tablespoonsmallfreshBASILleaves,and½cupmixedgratedMOZZARELLA,FONTINA,andPARMESAN.SeasonwithSALTandPEPPER,drizzlewithOLIVEOIL,andbakeasdirected.

Perserving(½pizza):390calories,14.15gfat(5.04gsaturatedfat),21.3mgcholesterol,48.5

gcarbohydrates,16.19gprotein,6.31gfiber

PestoPizzawithSunny-Side-UpEggMAKESSIX10-TO12-INCHPIZZAS

Followsteps1and2ofPizzaMargheritarecipe,omittingpizzasauce.Doteachdoughroundwith¼cupPESTO,thentopwith¼cupchoppedSCALLIONand½cupmixedgratedMOZZARELLA,FONTINA,andPARMESAN.Bake10minutes.Removefromovenandcrack

1largeEGGontopofeachpizza,seasonwithSALTandPEPPER,andbakeuntileggwhitesetsandyolkisslightlyrunny,about5minutesmore.

Perserving(½pizza):556calories,33.36gfat(9.18gsaturatedfat),135.85mgcholesterol,


MushroomandLeekPizzaMAKESSIX10-TO12-INCHPIZZAS

Heat2tablespoonsOLIVEOILinamediumskilletovermedium.Add1LEEK,thinlyslicedcrosswise(wellwashedanddrained),and1thinlyslicedGARLICCLOVE;cookuntiltender,stirringfrequently,about4minutes.Increaseheattomedium-high,add2cups(5ounces)slicedWHITEMUSHROOMS,andcook,stirring,untiltender,about2minutesmore.SeasonwithSALT.Followstep1ofPizzaMargheritarecipe,omittingpizzasauce.Dividingevenlyamongdoughrounds,spreadwith¾cupPART-SKIMRICOTTA,drizzlewithOLIVEOIL,andtopwithmushroommixture.Bakeasdirected.SprinklewithCRUSHEDREDPEPPERFLAKES.

Perserving(½pizza):263calories,8.1gfat(1.74gsaturatedfat),4.8mgcholesterol,39.49g


pastaandothernoodles

FettuccinewithParsley-WalnutPesto

PennewithOven-RoastedPuttanescaSauce

SpaghettiwithGarlicandHerbs

MaltagliatiwithMarinatedHeirloomTomatoes

Two-BeanPastaSalad

PastawithRadicchio,Raisins,andPineNuts

PastawithBeetGreens,BlueCheese,andHazelnuts

OrzoSaladwithRoastedCarrotsandDill

SobaandTofuinGingerBroth

SpinachGnudiwithSageButter

No-BakeLasagnawithRicottaandTomatoes

LinguinewithToastedAlmonds,Parsley,andLemon

PastawithRoastedPumpkin

PastawithBeetsandRicotta

LongLifeNoodles

PastawithRoastedCauliflowerandLemonZest

Garden-VegetableLinguine

RiceNoodleswithBroccoliPesto

Golden-TomatoandKalePasta

VersatileVegetarian:PestowithVariations


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Forbestresults,savesomeofthepastacookingwaterfortossingwiththenoodlessothepestocoatsthemevenly,andaddthebabyspinachattheendsotheleavesjustwilt.SERVES4

12ouncesfettuccine,preferablywhole-wheat


2cupspackedfreshflat-leafparsleyleaves

¼cupwalnuts,plusmorecoarselychoppedforserving

1ouncegrated

Parmigiano-Reggiano(¼cup),plusmoreforserving

1garlicclove


2tablespoonswater


5ouncesbabyspinach


Cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackagedirections.Reserve½cuppastawater;drainpasta,and

returntopot.

Meanwhile,inafoodprocessor,pureeparsley,wholewalnuts,cheese,garlic,lemonjuice,andthewateruntilapasteforms.With

machinerunning,addoliveoilinathinstream;processuntilverysmooth,about1minute.Seasonpestowithsaltandpepper.

Addpesto,¼cuppastawater,andspinachtopastainpot;tosstocombine.Thinwithmorepastawaterasneeded.Servesprinkledwith

choppedwalnuts,cheese,andredpepperflakes.




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Cookingthetomatomixtureintheoveninvolvesmuchlessstirringthantraditionalstovetopsauces.Thiscomplex-tastingputtanescaisaparticularlygoodmatchforgluten-freepasta,andstillpairsnicelywithtraditionalvarieties.SERVES6

6tomatoes(about1¾pounds),cutinto1-inchwedges


3tablespoonscapers,rinsed



3cuppittedkalamataolives,halved

12ouncesgluten-freepenne(brownrice,quinoa,orlentil)

Preheatovento425°F.Tosstomatoes,garlic,capers,oliveoil,andasprinklingofsaltandpepperonarimmedbakingsheet.Roast35

minutes,thenreduceoventemperatureto375°F.Addolives,stirringonce,androast15minutesmore.

Meanwhile,cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Drain.

Tosspastawithtomatosauce,andseasonwithsaltandpepper.Servedrizzledwithmoreoil.


6gprotein,3gfiber


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3


Sometimessimpleisbestforpastadishes.Thiswhole-wheatspaghettihasonlyafewsupportingingredients:peperoncini,garlic(cookedandraw),parsley,andParmigiano-Reggiano.SERVES2

8ounceswhole-wheatspaghetti


1tablespoonoliveoil,plusmorefordrizzling

6peperoncini,slicedintorings

6to8garliccloves,minced(2tablespoons)

¾cupchoppedfreshflat-leafparsleyorbasil,oracombination

½cup(2ounces)gratedParmigiano-Reggiano,plusmoreforserving

Cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.

Justbeforepastaisfinishedcooking,heatoliveoilovermediuminalargeskillet.Addpeperonciniandhalfthegarlic;tossandcookuntil

heatedthrough,1to2minutes.

Reserve1cupofpastawater,thendrainpasta.Addpastatoskilletandstirtocombine.Addjustenoughreservedpastawaterto

moisten;stirinremaininggarlicandtheherbs.Stirincheese,thenseasonwithsaltandpepper.Drizzlewithmoreoilandsprinklewithmorecheese,ifdesired,andserve.

Perserving:288.3calories,7.15gfat(2.36gsaturatedfat),8.8mgcholesterol,46.65g



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Thefirststepinthisnearlyno-cooksauceistogentlyheatgarlicinoliveoil,whichisthenusedtomarinateheirloomtomatowedges.Tossingthestill-warmpastawiththetomatoesallowstheflavorstomeldbetter.SERVES8


½cupoliveoil

2poundsheirloomtomatoes,slicedinto½-inchwedges

¾cuptornfreshbasilleaves

3tablespoonssalt-packedcapers,preferablySicilian,rinsed,drained,andchoppediflarge

2teaspoonsfinelygratedlemonzest,plusmoreforsprinkling



1poundmaltagliatiorotherflatpasta,suchascroxettiorpappardelle,preferablywhole-wheat

Combinegarlicandoliveoilinasaucepanoverlowandcookuntilpalegolden,about10minutes.Strain;reservegarlicoilandslivers.

Letcool.

Combinetomatoes,¼cupbasil,thecapers,lemonzest,redpepperflakes,and½teaspoonsaltinalargebowl.Pourgarlicoilandslivers

overtomatomixture.Coverandmarinate,tossingoccasionally,30minutes.


Addwarmpastatobowl,andtossgently.Topwithremaining½cupbasil.Seasonwithpepper,sprinklewithlemonzest,andserve.



Two-BeanPastaSalad

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4

Two-BeanPastaSalad

Becauseyoucanmakeituptoadayahead,thisbean-and-pastasaladisgreatforcasualsummerentertaining.Evenbetter:theflavorsimproveasthesaladmarinatesintherefrigerator.SERVES4

10ouncesgreenbeans,trimmedandcutinto1-inchpieces(about2½cups)


8ouncespastashells,preferablywhole-wheat,kamut,orspelt

¼cupwhitebalsamicorapplecidervinegar

1teaspoonmincedgarlic

¼teaspoonsugar(optional)

3cupextra-virginoliveoil

2celerystalks,cutcrosswiseinto1/8-inchslices(about1cup)

1cupcookedblack-eyedpeas,kidneybeans,orchickpeas,drainedandrinsed

½cupshreddedfreshbasilleaves,plusmoreforgarnish

Blanchgreenbeansinapotofboilingsaltedwateruntiltenderandbrightgreen,about3minutes.Transfertoacolanderwithaslotted

spoonandrinseundercoldwatertostopthecooking.

Addpastatopotofboilingwaterandcookuntilaldente,accordingtopackageinstructions.Drainandrinseundercoldwater.

Inalargebowl,whisktogethervinegar,garlic,½teaspoonsalt,andthesugar,ifusing.Whiskintheoliveoilinasteadystream,and

seasonwithpepper.

Addcelery,black-eyedpeas,andgreenbeanstothevinaigrette,thenaddpastaandtosswelltocombine.Coverandletpastasalad

5marinateatleast1hourandupto1dayintherefrigerator.

Justbeforeserving,stirinshreddedbasil,seasonwithsaltandpepper,andgarnishwithbasilleaves.


gprotein,10gfiber


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4


RaisinsandpinenutsarestaplesinSiciliancooking;heretheyaresautéedwithgarlictomakeasauceforwhole-grainpasta.Don’tunderestimatethecreamyricottaandshreddedradicchiotoppings;theyareintegraltotheflavorofthewholedish.SERVES4

8ounceswhole-grainpasta,suchasspeltorfarro



5garliccloves,minced(about1tablespoon)

3cupgoldenraisins,coarselychopped

½cuptoastedpinenuts

1ouncegratedPecorinoRomano(about½cup)

½cuppart-skimricotta

½headradicchio,coredandverythinlyshredded(about2cups)

Cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.

Whilepastaiscooking,heatoliveoilinalarge,straight-sidedskilletovermedium-highheat.Addgarlicandraisins,andcookuntil

fragrant,stirringfrequently,about2minutes.Stirinpinenuts.

Drainpasta,reserving½cuppastawater.Addpastatoskillet,tossingtocombine.Addenoughpastawatertocreateacreamy

sauce.StirinhalfthePecorino,andseasonwithsaltandpepper.

Dividepastaamong4bowls.Topwithricotta,radicchio,andremainingPecorino,andserve.




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Afavoritesaladtrio—greens,cheese,andnuts—makesanunexpectedlydeliciouspastatopping.Mild-tastingbeetgreensgowellwiththemorerobustflavorsofGorgonzolaandhazelnuts;kale,spinach,orSwisschardareotheroptions.Tomakeuseofthewholevegetable,usethebeetrootsinthesaladhere.SERVES4

12ounceslinguine,preferablywhole-wheat


1tablespoonextra-virginoliveoil,plusmorefordrizzling

1garlicclove,mincedGreensfrom2bunchesbeets(about½pound),rinsed,toughstemsremoved,andcoarselychopped

3cuptoasted,skinnedhazelnuts,coarselychopped

2ouncesbluecheese,suchasGorgonzola,crumbled

Cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Reserve½cuppastawater;drainpasta.

Meanwhile,inalargeskillet,heat1tablespoonoliveoilovermedium-high.Addgarlicandcookuntilfragrant,stirring,30

seconds.Addgreensandcook,stirring,untiltender,2minutes.

Addpastaandhazelnuts;tosstocombine.Addcheeseandtoss,addingenoughpastawatertocreateacreamysauce.Drizzlewith

oliveoil,seasonwithpepper,andserve.

Perserving:505calories,18.2gfat(4.4gsaturatedfat),10.63mgcholesterol,70g



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Picnicsandpotluckscallforportablesalads.Thisdeceptivelydeliciousexamplefeaturesearthyroastedcarrotsandgarlicalongwithbrightlemonanddill.SERVES8TO10

3poundscarrots(about4bunches)

4garliccloves(unpeeled)



1poundorzo,preferablywhole-wheat

Gratedzestandjuiceof2lemons

4scallions,whiteandlight-greenparts,coarselychopped

½cuplooselypackedfreshdill,coarselychopped

Preheatovento450°F,witharackinlowershelf.Cutcarrotsdiagonallyinto2-inchpieces.Tosscarrotsandgarlicwith2

tablespoonsoliveoilandapinchofsalt.Divideamong2rimmedbakingsheetsandarrangeinanevenlayer.Roastuntilcarrotsaretenderandbrowned,about15minutes.Letcool.Squeezegarlicclovesfromskins;mincetoformacoarsepaste.

Cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Drain.Whilestillhot,transferorzotoalarge

bowl,andtosswithremaining2tablespoonsoil.Letcoolslightly,andaddroastedcarrots.

Meanwhile,inasmallbowl,mixtogetherlemonzest,lemonjuice,scallions,androastedgarlic.Adddill,andpourmixtureoverorzo

mixture.Stirtocombine;seasonwithsaltandpepper.Ifnotservingimmediately,coverandrefrigerateupto1day;bringtoroomtemperaturebeforeserving.

Perserving(for8servings):348.41calories,8.24gfat(1.28gsaturatedfat),0.01mg

cholesterol,61gcarbohydrates,9.68gprotein,6.97gfiber


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Sobanoodles,madefrombuckwheat,areaprotein-richoptionformakingAsiandishes.Thisoneincludesadelicatebrothandgrilledtofu;thetofucanbebroiledforaboutfiveminutesoneachsideinsteadofgrilled.SERVES4

6scallions,whitesandgreensseparated,greenscutinto2-inchlengthsandthinlyslicedlengthwise

1piece(3inches)freshginger,peeledandthinlysliced

2garliccloves,smashed

¼cuplow-sodiumsoysauce,plusmoreifneeded

1tablespoonricevinegar(unseasoned)

Canolaoil,forgrillpan

14ouncesextra-firmtofu,drainedandpressed


6ouncessobanoodles

1headbabybokchoy,thinlysliced

4ouncessnowpeas,trimmedandhalved

1freshredchile,thinlysliced

1teaspoonblacksesameseeds,forgarnish

Inamediumsaucepan,combinescallionwhites,ginger,garlic,soysauce,ricevinegar,and8cupswater;bringtoaboil.Coverand

reducetoasimmer.Cookuntilflavorful,about10minutes.

Meanwhile,heatagrillpanovermedium-high;lightlyoil.Slicetofuinhalfcrosswise;seasonwithsaltandpepper.Addtofupiecestohot

panandcook,turningtogrillallsides,about15minutestotal.Removefrompan;oncecoolenoughtohandle,cutintosmallcubes.

Removesolidsfrombrothwithaslottedspoon;discard.Bringbrothtoa

3 boil.Cooksobanoodlesinthebrothuntiltenderaccordingtopackagedirections.About1minutebeforetheendofcooking,add

bokchoy,snowpeas,andchile.Cookuntilvegetablesarecrisp-tender.Addmoresoysauce,ifdesired.Toserve,dividenoodlesandbrothamong4bowls;topwithtofu,scalliongreens,andsesameseeds.




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ThesebeautifulgreenItaliandumplingsaresimilartognocchi,orpotatodumplings,butwithspinachandricottainthedough.Brownbutterflavoredwithsageisatraditionalfinishforgnocchi(andgnudi);it’ssorichandnutty,alittlegoesalongway(onlyonetablespoonperserving).SERVES4

1½poundsspinach,largestemsremoved,washedwell

2largeeggyolks,lightlybeaten

¾cuppart-skimricotta(about6ounces),drainedfor30minutesinafinesieve

3ounces(¾cup)finelygratedParmigiano-Reggiano

1cupplus2tablespoonsall-purposeflour,plusmoreforhands

½teaspoonfreshlygratednutmeg


Semolina,fordusting

4tablespoons(½stick)unsaltedbutter

2tablespoonscoarselychoppedfreshsageleaves,plusabout8wholeleaves

Fillalargepotwith2inchesofwaterandbringtoasimmer.Fitwithasteamerbasketorcolander.Addspinachtobasket,cover,and

steamuntilbrightgreen,3to5minutes.Drain,andletcoolslightly.Presstoremoveliquid.Rollspinachinacleankitchentowelorcheesecloth,andsqueezetoremoveanyremainingliquid.Transfertoafoodprocessor,andpureeuntilsmooth(youshouldhave1scantcup).

Stirtogetherspinachpuree,eggyolks,bothcheeses,2tablespoonsflour,thenutmeg,1teaspoonsalt,andpeppertotasteinabowl.

Moundremaining1cupflouronacuttingboard.Usingflouredhands,gentlyshape1tablespoonspinachmixtureintoasmalllog.

Dropitintotheflour,andquicklyrolltocoatlightly.Transfertoabaking

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6

sheetthat’slightlydustedwithsemolina.Repeatwithremainingspinachmixture.Refrigerate,uncovered,untilreadytocook(uptoovernight).

Cookgnudiinapotofboilingsaltedwater,intwobatches,untiltheyriseto,andremainon,thesurface,about5minutes.

Meanwhile,warm4plates.Meltbutterinasmallskilletovermedium-highheat.Stirinchoppedsageandthesageleaves.Add

1½tablespoonsgnudicookingwater,reduceheattolow,andcookuntilbutterisgoldenbrown,about5minutes.Seasonwithsaltandpepper,andcovertokeepwarm.

Useaslottedspoontoremovegnudifromwater;shakeoffexcesswater,andtransfertowarmplates.Drizzlewithsagebutterandserve.




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Inthistwistontraditionallasagna,boilednoodlesaretossedinaquickfresh-tomatosauceandtheneachservingistoppedwithtwotypesofcheese—allwithouthavingtoturnontheoven.SERVES4



3cupsmixedredandyellowcherryorgrapetomatoes,halved(2pints)


3cupvegetablestock,preferablyhomemade

8lasagnanoodles,preferablywhole-wheat

3cupsmallfreshbasilleaves


1ouncePecorinoRomano,shaved

Heat1tablespoonoliveoilinahigh-sidedskilletovermedium.Cookgarlicuntilpalegolden,stirring,about3minutes.Add2cups

tomatoesandseasonwithsalt.Cookuntiltomatoesaresoft,about7minutes.Addstock.Simmerfor1minute.Addremainingtomatoesandcookuntilwarmedthrough,1to2minutes.

Meanwhile,cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Drain.Addpastatoskilletand

tosstocoatwithsauce.Stirinbasil,reservingsomeforgarnish.

Dividepastaamong4plates.Topwithanyremainingsauce.Dotwithricotta,anddrizzlewithremainingteaspoonoil.Topwithshaved

cheeseandremainingbasil.Sprinklewithpepperandserve.


protein,4gfiber


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Almonds,parsley,lemon,andcheese—themakingsofadeliciouspesto—canalsosimplybetossedwithpastaforanultra-easydish.Almondoilisusedinthisrecipe;youcanalsodrizzleitonvegetablesafterroasting,orwhiskitintovinaigrettes.SERVES4



1cupalmonds,toastedandchopped

1cupfreshflat-leafparsleyleaves,chopped


2tablespoonsalmondoilorextra-virginoliveoil

¼cupgratedPecorinoRomano(½ounce),forserving

Cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Reserve1cuppastawater,drainpasta.

Tosspastawithalmonds,parsley,lemonzestandjuice,andoilinalargebowl.Adjustconsistencywithreservedpastawaterasdesired.

Seasonwithsaltandpepper,andservewithcheese.




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4


Pumpkin,whichisrelativelyhighinproteinandfiber,takescenterstageinthisvegetarianmeal.Roastingbringsoutitsnaturalsweetness;hereitishelpedalongwithalittlehoneybeforebeingtossedwithnuttywhole-grainpasta.SERVES4

½smallsugarpumpkin,peeled,seeded,andcutinto1-inchchunks(about4cups)

¼cupextra-virginoliveoil,plusmorefordrizzling


2tablespoonshoney

8ounceswhole-grainpasta,suchasfarroorspelt

2teaspoonsmincedgarlic

½cupfinelychoppedtoastedwalnuts

¼cupchoppedfreshflat-leafparsleyleaves,plussprigsforgarnish

2ouncesfinelygratedParmigiano-Reggiano(½cup)

Preheatovento425°F.Tosspumpkinwith2tablespoonsoliveoil,½teaspoonsalt,andthehoney.Roastinasinglelayeronarimmed

bakingsheetuntiltender,about45minutes.

Meanwhile,cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.

Whilepastaiscooking,heatremaining2tablespoonsoilandthegarlicinaskilletovermedium-highuntilfragrant,stirring,about1

minute.Addwalnutsandroastedpumpkin.Tosstocombineandheatthrough.

Reserve1cuppastawater;drainpasta.Inalargebowl,tosspastawith½cuppastawaterandstirintheparsleyandcheese;addmore

pastawaterifnecessarytocreateacreamysauce.Seasonwithsaltandpepper,anddrizzlewithoil.Addwalnutandpumpkinmixture,garnishwithparsleysprigs,andserve.


protein,7gfiber


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Whole-grainspaghettiturnsgarnetwhentossedwithapureeofbeetsandsun-driedtomatoes(whichaddsubtlesweetness);toastedwalnutsaddnutrientsandflavortothedish.SERVES4

1poundredbeets,trimmedandscrubbed

¼cupoliveoil,plusmorefordrizzling

Coarsesalt

½cuptoastedwalnuts

1tablespoonchoppedsun-driedtomatoes


12ouncesfarrospaghetti

½cupfreshricotta

Preheatovento425°F.Drizzlebeetswitholiveoilandseasonwithsalt.Wraptightlyinparchment,thenfoilandroastuntiltender,

about1hour.Letcoolslightly,thenruboffskinswithpapertowels.Chopbeets.

Pulsebeets,walnuts,andtomatoesinafoodprocessoruntilchopped.Seasonwithsaltandredpepperflakes.

Cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackagedirections.Drain,reserving1cupwater,andreturntopot.

Tosspastawithbeetmixture,addingenoughpastawatertocreateacreamysauce.Toserve,divideamong4bowlsandtopwithricotta,

drizzlewithoil,andsprinklewithredpepperflakes.


protein,13gfiber

LongLifeNoodles

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LongLifeNoodles

InJapan,noodlessymbolizelongevity—hencethenamegiventhistraditionalandceremonialdishofsobaandvegetables,whichisservedonNewYear’sDayforgoodluck.Lookforkombu(driedkelp)atAsianmarketsorspecialtygrocers.SERVES6

1piece(4inches)driedkombu,cleanedwithadampcloth

1piece(4inches)freshginger,peeledandthinlysliced

2smallgarliccloves,peeledandsliced

1smallbunchfreshcilantro(withstems)

10cupswater

2tablespoonspreparedwasabi,ortotaste

½poundsobanoodles

Coarsesalt

1sweetpotato,peeledandcutintostrips

1smalldaikonradish,peeledandcutintostrips

2cupsbabytatsoileaves,stemsremoved,orbabyspinach

2tablespoonslimejuice

Soysauce

4scallions,thinlysliced(about1/3cup)

Inalargesaucepanoverhighheat,bringkombu,ginger,garlic,cilantro,andthewatertoaboil.Immediatelyremovekombuwith

tongs;discard.Addwasabi,andstir.Reduceheat;simmer45minutes,oruntilbrothisveryflavorful.Strainbroththroughafinesieveintoalargesaucepan.

Cooksobainapotofboilingsaltedwateruntiltender,accordingtopackageinstructions.Drain.

3 Bringreservedbrothtoasimmerovermediumheat.Adjustseasoningwithsalt.Addsweetpotatoanddaikon;cookuntilsoftened,about2

minutes.Addnoodles;cook,stirringgently,untilwarmedthrough,about1minute.Addtatsoileaves;cookjustuntilwilted,about30seconds.Removefromheat.Addlimejuiceandseasonwithsoysauce.Dividingevenly,transfernoodlesandvegetablestobowls;addbrothandscallions.

Perserving:200calories,1.95gfat(0gsaturatedfat),0mgcholesterol,40.96g



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Perhapstheonlywaytoimproveuponroastedcauliflowerandcapers,adeliciousItalianspecialty,istotossthemwithpasta.Becausetheycanbeeasilyrinsed,caperspackedinsaltarelesssaltytastingthanthosepackedinbrine;lookforthematspecialtyfoodstores,Italiangrocers,orinmanysupermarkets.SERVES4

1largeheadcauliflower(about2pounds),cutintosmallflorets(about7cups)

1redonion,cutinto¼-inch-thickslices

¼cupcapers,preferablypackedinsalt,rinsed

¼cupoliveoil


8ouncesorecchiette,preferablywhole-wheat

½cupcoarselychoppedfreshflat-leafparsleyleaves

2tablespoonsfinelygratedlemonzest(from2lemons)

Preheatovento450°F.Tosstogethercauliflower,onion,capers,and2tablespoonsoliveoilonarimmedbakingsheet;seasonwithsalt

andpepper.Spreadvegetablesinasinglelayerandroast,tossinghalfwaythrough,untilcaulifloweristenderandbrowned,about40minutes.


Tosshotpastawithremaining2tablespoonsoil,theparsley,andlemonzest.Addcauliflowermixture,andseasonwithsaltand

pepper.Gentlytosstocombine,andserve.




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Takealaid-backapproachtosummerpastadishesbybroilingatoppingofjust-pickedvegetables—fromthefarmer’smarketor,ifyou’relucky,fromyourowngarden.Almostanyassortmentwilldo;thisversionfeaturestomatoes,chiles,fennel,andfreshbasil.SERVES4

1largeheadfennel,quartered,cored,andslicedinto½-inchpieces

2mildchiles,suchasAnaheimorpoblano(ribsandseedsremovedforlessheat,ifdesired),slicedinto½-inchpieces

1poundcherrytomatoes

2smallredonions,slicedinto½-inchwedges

¼cupplus2tablespoonsoliveoil

Coarsesalt


½cupfinelygratedParmigiano-Reggiano,plusmoreforserving

¾cupfreshbasilleaves

Heatbroiler,withrack4inchesfromheatsource.Arrangefennelandchilesononerimmedbakingsheetandtomatoesandonionson

another.Tosseachwith2tablespoonsoliveoilandseasonwithsalt.Spreadinasinglelayerandbroil3minutes,thentossandcontinuebroilinguntilvegetablesaretenderandcharredinspots,about2minutesmore.(Broilonesheetatatimeifnecessary.)Transfervegetablesandpanjuicestoabowl.

Meanwhile,cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackageinstructions.Reserve1cuppastawater,drain

pasta,andreturntopot.

Addvegetables,cheese,andreservedpastawater.Stirinbasilandremaining2tablespoonsoilandseasonwithsalt.Serveimmediately,

sprinkledwithadditionalcheese.




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Broccoli,basil,andalmondscombinetomakeano-cheesepestoforricenoodles,withsomeofthefloretsforatopping.RicenoodlesareespeciallypopularinSoutheastAsiancooking,andofferagluten-freealternativetotraditionalpasta;thisrecipecallsformediumnoodles,alsocalledricesticks,ricefettuccine,orbanhpho.SERVES4

1headbroccoli(about1pound),cutintoflorets,stemssliced


¼cupplus2tablespoonsslicedtoastedalmonds,plusmoreforgarnish

¼cupfreshbasilleaves,plussmallleavesforgarnish

1garlicclove,minced


¼cupplus2tablespoonsextra-virginoliveoil

8ouncesmediumricenoodles

Blanchbroccoliinapotofboilingsaltedwateruntilbrightgreenandjusttender,about2minutes.Removewithaslottedspoon,season

withsalt,andletcoolslightly.Reservewater.

Coarselychop1cupcookedflorets.Pureeremainingfloretswiththealmonds,basil,garlic,andlemonjuiceinafoodprocessor.Addolive

oilandpureetocombine.Seasonwithsaltandpepper.

Returnwatertoaboilandcookricenoodlesuntiltenderaccordingtopackageinstructions.Reserve1cupcookingwater,drainnoodles,

andreturntopot.Tosswithpesto,addingenoughreservedpastawatertocreateacreamysauce.Topeachbowlwithchoppedflorets,smallbasilleaves,andslicedalmonds.Seasonwithpepperandserve.




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Here’saneattrickforpreparingpastadisheswithvegetables:thekaleisblanchedjustuntiltenderandbrightgreenduringthelastminuteofthepastacookingtime.Youcouldusethissamemethodwithspinach,Swisschard,asparagus,orsnappeas,amongothervegetables.SautéedSunGoldtomatoesaddburstsofcolorandsweetnesstothedish,whichisfinishedwithricotta,adrizzleofoliveoil,andasprinkleofchileflakes.SERVES4

2tablespoonsoliveoil,plusmorefordrizzling


1poundgoldencherrytomatoes

Coarsesalt

12ounceswhole-wheatfettuccine

1bunchkale(1pound)stemsremoved,leavestorninto2-inchpieces



Heatoilinalargesautépanovermediumheat.Addgarlicandtomatoesandcook,stirring,untiltomatoesbegintoburst,about8

minutes.Seasonwithsalt.

Meanwhile,cookpastainapotofboilingsaltedwateruntilaldente,accordingtopackagedirections.Addkaleduringthelastminuteof

cooking.Reservesomepastawateranddrainpastaandkale.Returnpastaandkaletopotandstirinsautéedtomatoes.Addreservedpastawatertoadjusttheconsistency.

Divideinto4bowlsandtopeachwithadollopofricotta.Drizzlericottawithoilandseasonwithsaltandredpepperflakes.



BroccoliRabePesto


PESTO

Pestoinitsclassicformisasensationalsauce,butyoucanalsomakeavarietyofpestosfromdifferentvegetables,herbs,andotherflavorings.Leafygreenssuchasbroccolirabe,spinach,andarugulaareusedintherecipesthatfollow,asareroastedbellpeppersandchipotlechilesinasmokyredversion.Andbecausethesevegetablesaddplentyofbulk,youdon’tneedasmuchoilandcheesetoachievetherighttexture.Practicallyanytypeofnutwillwork,fromtraditionalpinenutsandwalnutstoalmondsandhazelnuts.Besidesbeingtossedwithpasta,thesepestosmakeexcellentcrostinitoppings,sandwichspreads,soupgarnishes,orsaladdressings,thinnedwithalittlewater.BROCCOLIRABEPESTOMAKESABOUT2CUPS

1bunchbroccolirabe(about1pound),toughstemsremoved

Coarsesalt

3cuptoastedpinenuts

3cupfinelygratedParmigiano-Reggiano


3cupextra-virginoliveoil

1.Preparealargeice-waterbath.Blanchthebroccolirabeinapotof

boilingsaltedwateruntilbrightgreenandjusttender,about1minute.Transferbroccolirabetotheicebathandletcoolcompletely.Drainwellinacolander.

2.Combinebroccolirabe,pinenuts,gratedcheese,andtheredpepperflakesinafoodprocessor.Pulseuntilmixtureiscoarselychopped.

3.Drizzleintheoliveoilandprocessuntilsmooth.Seasonwithsalt.Pestocanberefrigeratedinacoveredcontainerupto3days.

Perserving(for8servings):165calories,14.53gfat(2.19gsaturatedfat),2.93mg


VERSATILEVEGETARIAN:PESTOVARIATIONS

Walnut-SagePestoMAKES1CUP

Inafoodprocessor,pulse2choppedGARLICCLOVES,2cupsflat-leafPARSLEYleaves,and¼cupSAGEleaves;processuntilcombined.Add½cuptoastedWALNUTSand2tablespoonstoastedPINENUTS;pulseuntilfinelychopped.Withmotorrunning,pour½cupEXTRA-VIRGINOLIVEOILthroughthefeedtubeinaslow,steadystream.Add½cupgratedPARMIGIANO-REGGIANO;pulsetocombine.SeasonwithSALTandPEPPER.

Perserving(2tablespoons):205calories,21.01gfat(3.31gsaturatedfat),4.4mg


SmokyBellPepperPestoMAKES1¼CUPS

Inafoodprocessor,pulse2largeroastedBELLPEPPERS,1choppedjarredCHIPOTLECHILEinadobo,1choppedsmallGARLICCLOVE,2tablespoonstoastedALMONDS,and1teaspoonfreshOREGANOleavesuntilcoarselychopped.Drizzlein2tablespoonsEXTRA-VIRGINOLIVEOILandprocessuntilcombined.SeasonwithSALTandPEPPER.

Perserving(2tablespoons):44calories,3.83gfat(0.48gsaturatedfat),0mgcholesterol,

2gcarbohydrates,0.64gprotein,0.8gfiber

Almond-MintPestoMAKES½CUP

Process1ounce(about¼cup)choppedtoastedblanchedALMONDSand1choppedSHALLOTinafoodprocessoruntilacoarsepasteforms.Add1cuplooselypackedMINTleaves;pulseafewtimesuntilcoarselychopped.Add½cupgrated

PARMIGIANO-REGGIANOand1tablespoonplus2teaspoonsEXTRA-VIRGINOLIVEOIL;pulseafewtimesuntilcombined.SeasonwithSALTandPEPPER.



Nut-FreeArugulaPestoMAKES1¼CUPS

Combine1bunchtrimmedandwashedARUGULA(about4ounces)and4peeledandsmashedGARLICCLOVESinafoodprocessor;pulseuntilfinelychopped,scrapingdownsideswithaflexiblespatulaifnecessary.Add1cupgratedPARMIGIANO-REGGIANO(4ounces)and½cupEXTRA-VIRGINOLIVEOIL,andpureeuntilsmoothandwellcombined.SeasonwithSALTandPEPPER.



Spinach-BasilPestoMAKES½CUP

Heat1teaspoonEXTRA-VIRGINOLIVEOILinamediumskilletovermedium.Add1slicedGARLICCLOVEandcookuntiltender,butnotbrowned,about1minute.Add4ouncesBABYSPINACHandcook,stirring,untilwiltedandbrightgreen,about1minute.Removespinachfrompanusingaslottedspoonandletcoolslightly.Squeezeoutexcessmoisturefromspinach,thenpulsewith½cupBASILleaves,1tablespoonHAZELNUTS,toastedandskinned,2tablespoonsfreshlygratedPECORINOROMANO,and2tablespoonsEXTRA-VIRGINOLIVEOILinafoodprocessoruntilcombined.SeasonwithSALTandPEPPER.

Perserving(¼cup):174calories,17.18gfat(2.65gsaturatedfat),2.2mgcholesterol,3.78


simplesidedishes

GreenBeanswithHazelnutsandGorgonzola

GrilledPotatoeswithGarlic-HerbOil

AsparagusMimosa

GlazedCarrotswithWholeSpicesandRosemary

BakedPolenta“Fries”

ZucchiniandFetaChoppedSalad

MexicanCreamedCorn

Tomato,Squash,andPotatoTian

GrilledCorn,Avocado,andCilantroSalad

Fennel,SnapPea,andTarragonSalad

PotatoSaladwithPeasandMint

BroiledZucchiniwithYogurtSauce

TomatoesProvençal

MashedWhiteBeansandVegetables

SautéedKohlrabiwithOnionandCream

BroccoliniwithLemon

RoastedMixedCabbages

RoastedCauliflowerwithLemonandCilantro

ShreddedBrusselsSproutswithPecansandMustardSeeds

BabyBokChoywithChile,Garlic,andGinger

RoastedSweetPotatoeswithParsleyandWalnutPesto

GoldenBeetSlaw

AsparagusandCarrotSlaw

CabbageandGreenAppleSlaw

Sauté-SteamedSwissChard

QuinoaandGreenBeanSalad

RoastedBrusselsSproutsandGrapeswithWalnuts

VersatileVegetarian:AssortedMashesandPurees


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Steamedgreenbeansmakeanelegant(andsupersimple)holidaydishwhentoppedwithcrumbledbluecheeseandtoastedhazelnuts—anicealternativetoalmonds,whichareveryoftentossedwiththebeans.SERVES8

2poundsgreenbeans,stemendstrimmed2tablespoonsnutoil,suchashazelnut,almond,orwalnut1tablespoonsherryvinegarCoarsesaltandfreshlygroundpepper2ouncesGorgonzolacheese,crumbled(about½cup)½cupblanchedhazelnuts,toastedandcoarselychopped

Placeasteamerbasketorcolanderinalargepotfilledwith1inchofwater,andbringtoarapidsimmer.Laygreenbeansinsteamer,

spreadingevenly,andcoverpot;cookuntilbeansarecrisp-tenderandbrightgreen,4to8minutes.

Transferbeanstoabowlandtosswithnutoilandvinegar;seasonwithsaltandpepper.Transfertoaplatter,sprinklewithGorgonzola

andnuts,andserve.


protein,4gfiber


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Youmightnotthinktogrillpotatoes,butit’sagreatmethodforcookingthem,especiallyinsummer.Theyneedtobeparboileduntiltenderfirstsotheywillcookthroughlater.Herethepotatoesaretossedinasimplegarlicandherboilaftertheycomeoffthegrill.Servewithyourfavoritevegetableburgersoreggdishes.SERVES4

1½poundsbabyredpotatoesLarge-flakeseasalt3tablespoonsextra-virginoliveoil¼cupfreshflat-leafparsleyleaves,coarselychopped2garliccloves,finelygrated

Heatgrilltomedium-high(seehere).Placepotatoesinalargepot,andfillwithcoldwater.Seasonwithsalt,andbringtoaboil.Reduce

heat,andsimmeruntilpotatoesarejusttender,12to13minutes.Drain,andletcoolslightly.Halvepotatoes,andtosswith1tablespoonoliveoil.

Meanwhile,whisktogetherparsley,garlic,andremaining2tablespoonsoilinalargebowl.

Grillpotatoesdirectlyongrates,untilslightlycharredandcrisp,1to2minutesperside.Tosswithgarlic-herboil.Seasonwithsaltand

serve.



AsparagusMimosa

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AsparagusMimosa

Tomakethisdish,namedfortheprettyyellow-and-whiteflower,apeeledhard-cookedeggispressedthroughafine-meshsievetocreateabrightandfluffytoppingforsteamedasparagus.It’spitch-perfectforEaster—oranyotherspringtimemeal.SERVES4

2poundsasparagus,toughendstrimmed1tablespoonwhite-winevinegar2teaspoonsDijonmustardCoarsesaltandfreshlygroundpepper3tablespoonsextra-virginoliveoil1largeegg,hard-cooked

Placeasteamerbasketinalargepotfilledwith1inchofwater,andbringtoarapidsimmer.Layasparagusinsteamer,spreadingevenly,

andcoverpot;cookuntilasparagusiscrisp-tenderandbrightgreen,about5minutes.Transferasparagustoaservingplatter.

Whisktogethervinegar,mustard,½teaspooncoarsesalt,and¼teaspoonpepper.Slowlywhiskinoliveoil.Pusheggthroughafine

sieve.Spoonvinaigretteoverasparagus,topwiththeegg,andserve.

Perserving:167calories,12gfat(2gsaturatedfat),53mgcholesterol,9.11gcarbohydrates,



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Visitafarmer’smarketduringspringtofindcarrotsinanassortmentofbrighthues.Thesecarrotsarecookedinamixtureofvinegar,honey,andwholespices.Thesingulartasteofstaranisepermeates(withoutoverwhelming)thedish;pinkpeppercornsalsolendadistinctiveflavor,butwhiteorblackpeppercornscanbesubstituted.SERVES4

2poundsslendercarrotsinassortedcolors,withgreensattached(orregularcarrots,halvedlengthwise)Coarsesalt

3tablespoonspackedlightbrownsugar1tablespoonplus

1teaspoonwhite-winevinegar2tablespoonshoney1teaspoonwholepinkpeppercorns2tablespoonsextra-virginoliveoil,plusmorefordrizzling(optional)2sprigsrosemary

1wholestaranise

Prepareanice-waterbath.Peelandtrimcarrots,leaving1½inchesofgreensintact.Blanchcarrotsinalargepotofboilingsaltedwater

untilbrightandcrisp-tender,3to4minutes.Immediatelyplungecarrotsintotheicebathtocool.Drain.

Preheatovento375°F.Whisktogetherbrownsugar,vinegar,honey,andpeppercorns.

Heatoliveoilinalargeovenproofskilletovermedium-high.Addcarrots,rosemary,andstaranise;cook,stirring,5minutes.Stirin

honeymixture.Seasonwithsalt.Bringtoaboilovermedium-highheat,turningcarrotstocoat.

Transferskillettooven.Roastcarrotsuntilslightlycaramelized,tossingonceortwice,20to25minutes.Drizzlewitholiveoil,if

desired,andserve.





Creamypolentaoffersanewwaytomake“fries.”Pourpolentaintoanevenlayerinapan(itwillsetasitcools),thensliceintoslenderstripsandbake.Youcouldalsouseastore-boughttubeofpolentainsteadofmakingyourown.ServewithTomatoSauceasamorehealthfulalternativetoketchup.YoucouldalsosprinklethefrieswithfreshlygratedParmigiano-Reggianoandchoppedfreshthymeorrosemary,oraddaspicewithalittleheatinstead.SERVES6

BasicPolenta(firm),cutinto¼-to½-inch-thickstrips2tablespoonsoliveoilCoarsesaltandfreshlygroundpepper

Preheatovento450°F.On2rimmedbakingsheets,drizzlepolentaevenlywitholiveoilandseasonwithsaltandpepper;tosstocombine,thenspreadinasinglelayer.Bake,rotatingsheetshalfwaythrough,untilpolentaisgoldenandcrisp,35to40minutes.Serveimmediately.


carbohydrates,2gprotein,1.33gfiber



Peak-of-the-seasonzucchiniisdeliciousevenwheneatenraw,asinthisrefreshingsalad.Lookforagood-qualityfetacheesefromspecialtygrocersandcheeseshops;French,Bulgarian,andGreekvarietiesareespeciallyflavorful.Thiswouldbeanicesideforavegetableburger,oraspartofanall-vegetablebuffetinlatesummer.SERVES4

1zucchini,cutinto½-inchcubes¾cupcrumbledfetacheese(3ounces)3tablespoonsextra-virginoliveoil2tablespoonssmalldillsprigsThinstripslemonzest,plus1tablespoonplus1teaspoonfreshlemonjuiceCoarsesaltandfreshlygroundpepper

Tosstogetherzucchini,feta,oliveoil,dill,andlemonjuice.Seasonwithsaltandpepper.Sprinklewithlemonzestandserve.



MexicanCreamedCorn

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MexicanCreamedCorn

Afavoritesidedishtakesonextraflavors:jalapeñochile,fetacheese(orquesofresco),andfreshcilantro.Yogurtmakesamorehealthfulsubstituteformilkorcream,yetwithjustasmuchcreaminessasinoriginalversions.Serveitwithvegetabletacos,chili,orMexican-stylericeandbeans.SERVES4

2tablespoonsoliveoil1jalapeñochile,finelychopped(ribsandseedsremovedforlessheat,ifdesired)1shallot,finelychopped4earscorn,kernelsandpulpscraped1cupwater

½cupplainlow-fatyogurtCoarsesaltandfreshlygroundpepper3tablespoonscrumbledfetacheeseorquesofresco2tablespoonschoppedfreshcilantroleaves

Inamediumsaucepan,heatoliveoilovermedium.Cookjalapeñoandshallot,stirring,untilsoftened,2to3minutes.Addcornkernels

andpulpandthewater.Cook,stirring,untilcornistender,5to7minutes.

Removefromheat,stirinyogurt,andseasonwithsaltandpepper.Serveimmediately,toppedwithfetaandcilantro.


protein,3gfiber


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Thisversionoftian,aclassicProvençaldish,incorporatespotatoesinadditiontomoretraditionaltomatoesandsummersquash.Plus,ahiddenlayerofsautéedonionservesasaflavorbooster.Thinkofitasaneasier,lightergratin,withonlyasmallamountofoliveoilandcheeseaddedtotheassembleddish.SERVES8

2tablespoonsextra-virginoliveoil,plusmorefordrizzling1onion,thinlysliced2smalltomatoes,sliced¼inchthick1yellowsummersquash,sliced¼inchthick1Yukongoldpotato,sliced¼inchthickCoarsesaltandfreshlygroundpepper1tablespoonfreshthymeleaves2tablespoonsfreshlygratedParmigiano-Reggiano

Preheatovento375°F.Heatoliveoilinamediumskilletovermedium.Cookonionuntiltenderandlightlygolden,stirring

frequently,6to8minutes.

Arrangetheonioninanevenlayeronthebottomofa9-by-13-inchbakingdish.Layertomato,squash,andpotatoontopoftheonion,

alternatingthevegetablesandoverlappingslicesslightly.Seasonwithsaltandpepper,sprinklewiththymeandcheese,anddrizzlewithoil.

Coverwithparchment,thenfoil;bake30minutes.Uncoverandbakeuntilgolden,30minutesmore.Servewarm.


protein,1gfiber

TopRight:GrilledCorn,Avocado,andCilantroSalad;Left:Fennel,SnapPea,andTarragonSalad;

BottomRight:PotatoSaladwithPeasandMint

ThreeEasySalads

Thefollowingsummersidedisheseachfeaturejustthreemainingredientsandminimalseasonings.

GrilledCorn,Avocado,andCilantroSaladSERVES4

4earscorn,shucked1ripebutfirmavocado,halved,pitted,peeled,andsliced¼cupfreshcilantroleaves1tablespoonfreshlimejuice1tablespoonextra-virginoliveoilCoarsesalt

Heatgrilltomedium-high(seehere).Grillcorn,rotatingoften,untillightlycharred,about15minutes.Letcoolslightly.Cutkernelsfromcob.Tosswithavocado,cilantro,limejuice,andoil;seasonwithsalt,andserve.


4gprotein,5gfiberFennel,SnapPea,andTarragonSaladSERVES4

1fennelbulb,trimmedandquartered(coretrimmedbutleftintact)7ouncessugarsnappeas,thinlysliced2tablespoonschoppedfreshtarragon2tablespoonsfreshlemonjuice1tablespoonextra-virginoliveoilCoarsesalt

Usingamandoline,slicefennelverythin.Tosswithpeas,tarragon,lemonjuice,andoil;seasonwithsaltandserve.


gprotein,3gfiberPotatoSaladwithPeasandMintSERVES4

1¼poundsbabyredpotatoes½cupfreshorfrozenpeas2tablespoonsextra-virginoliveoil1/3cupchoppedfreshmintleavesCoarsesaltandfreshlygroundpepper

Placepotatoesinalargesaucepanandcoverwithwaterby1inch.Bringtoaboil,thenreduceheatandsimmeruntileasilypiercedwithafork,11to14minutes;drain.Halvepotatoes.

Meanwhile,simmerpeasinasaucepanofwateruntiltender,about4minutes;drain,reserving¼cupcookingliquid.Usingafork,mashpeaswith1tablespoonoliveoiland2tablespoonsreservedcookingliquid.Graduallystirinremaining2tablespoonscookingliquiduntilmixtureisthickandchunky.

Tosspotatoeswithpeamixtureandmintleaves,thenseasonwithsaltandpepper.Drizzlewithremaining1tablespoonoliveoilandserve.


4gprotein,4gfiber


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Whenanoutdoorgrillisnotanoption,usethebroilertoachievethatsamesmokyflavor.Here,thickslicesofzucchiniarebroiledandthendrizzledwithazestyyogurtsauce.SERVES4

2tablespoonsextra-virginoliveoil4zucchini,halvedlengthwiseCoarsesaltandfreshlygroundpepper1/3cupplainlow-fatyogurt1tablespoonfreshlemonjuice¼teaspoongroundcoriander¼teaspoongroundmustard¼cupfreshcilantroleaves

Heatbroilerwitharack6inchesfromheatsource.Onarimmedbakingsheet,tosszucchiniwitholiveoil;arrangeinasinglelayer,

cutsideup.Seasonwithsaltandpepper.Broiluntilzucchiniaredeepgoldenbrown,8to10minutes.

Meanwhile,inasmallbowl,stirtogetheryogurt,lemonjuice,coriander,andmustard.Seasonwithsaltandpepper.

Transferzucchinitoaservingplatter,drizzlewithyogurtsauce,andsprinklewithcilantroleaves.

Perserving:109calories,8gfat(1gsaturatedfat),1.22mgcholesterol,8gcarbohydrates,3

gprotein,2gfiber

TomatoesProvençal

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TomatoesProvençal

Alayerofgoldenbreadcrumbsmakesadishofjuicybakedtomatoesallthemoreenticing.AsinaclassicFrenchtian,thetomatoesareseasonedwiththyme;trythemwithbasilororeganoforanItalian-flavoredvariation.SERVES4

2tablespoonsextra-virginoliveoil,plusmoreforbakingdish¾cupfreshplainbreadcrumbs

2tablespoonsfinelygratedParmigiano-Reggiano1tablespoonfreshthymeleavesCoarsesaltandfreshlygroundpepper4largetomatoes,sliced½inchthick

Preheatovento400°F.Lightlyoila2-quartbakingdishor4ramekins(6to8ounces).Inabowl,combinebreadcrumbs,cheese,

thyme,andoliveoil;seasonwithsaltandpepper.

Arrangetomatoesinpreparedbakingdish,overlappingslicesslightly;seasonwithsaltandpepper.Topwithbreadcrumbmixture.Bake

untiltomatoesaretenderandcrumbsaregoldenbrown,15to20minutes.Serveimmediately.




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Mashedpotatoesheadinanew,healthierdirection,incorporatingextravegetablesforwell-roundedflavorandwhitebeansforproteinandasilkytexture.There’snoneedforbutterorcream—asmallamountofoliveoildoesthetrick—soit’svegan-friendly,too.Themashmakesanutterlydeliciousbaseforgarlickybroccolirabeorslow-roastedtomatoes,orasatoppingforcrostiniorbruschetta,withorwithoutParmigiano-Reggianoshavedoverthetop.SERVES6

2tablespoonsoliveoil,plusmorefordrizzling1onion,coarselychopped1celerystalk,thinlysliced1carrot,peeledandthinlysliced2poundsYukonGoldpotatoes,peeledandcutinto1-inchchunks1½cupscookedwhitebeans,drainedandrinsedCoarsesaltandfreshlygroundpepper

Heatoliveoilinamediumsaucepanovermedium.Cookonion,celery,andcarrotuntiltranslucent,stirringfrequently,6to8

minutes.Addpotatoesandwhitebeansandcoverwithwaterby2inches.Bringtoaboil,thenseasongenerouslywithsalt.Reduceheatandsimmeruntilpotatoesaretender,about8minutes.Drain,reservingabout1cupcookingliquid.

Mashvegetablesandbeans,addingreservedcookingliquidtoadjustconsistency.Seasonwithsaltandpepper,drizzlewithoil,andserve.


9gprotein,8gfiber


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Partbulb,partbundleofgreens,kohlrabioffersadelightfulcombinationoffamiliartastes;thinkofitasacrossbetweenradish,collards,andbroccoli,withthesweetnessofjicama.Boththebulbandleavesareedible.Ifyouhaveayoung,tenderkohlrabi,youwon’tneedtopeelthebulb;otherwise,removetheroughskinwithavegetablepeeler.Youcanserveitraw—shreddedintoslawsorchoppedintosalads—orinavarietyofsimplecookingmethods,includingtheoneusedhere.SERVES4

1¾poundskohlrabiwithleavesattached¼cupwater

2tablespoonsunsaltedbutter½cupthinlyslicedonion¼cupheavycream


Separateleavesfromkohlrabiandfinelyslicetoyield3cups;cutfleshinto½-inchcubestoyield4cups.Bringthewatertoaboilina

mediumsaucepanandaddthekohlrabicubes.Cover,reducetoasimmer,andcookuntiljusttender,about8minutes.

Addbutterandonionandsimmer,stirringoccasionally,untilonionistender,about5minutes.Stirinkohlrabileavesandthecreamand

cook,stirring,untilleavesaretenderbutstillgreen,3to5minutes.Seasonwithsaltandpepperandserveimmediately.



BroccoliniwithLemon

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BroccoliniwithLemon

Broccolinilookslikebabybroccoli,butit’sactuallyanaturalhybridofbroccoliandChinesekale.Thetwo-stepcookingmethodusedhere(firstblanch,thensautéinoliveoilwithlemonzest)wouldalsoworkforotherleafygreenslikebroccolirabeandcollards.Serveitoverbarley,quinoa,orpolenta;tosswithwhole-grainpasta;oruseitasapizzatopping.SERVES4

1poundbroccolini(1to2bunches)Coarsesalt

2teaspoonsextra-virginoliveoilZest(removedinlongstrips)andjuiceof½lemon

Prepareanice-waterbath.Blanchbroccoliniinalargepotofsaltedboilingwateruntiltender,about4minutes.Transferbroccolinitothe

icebathtocool.Drainandpatdry.

Heatoliveoilinalargehigh-sidedskilletovermedium-high.Cooklemonzestuntilsizzling,about30seconds.Addbroccolini,and

cook,stirring,justuntilwarmedthrough.Transfertoaplatter,seasonwithsalt,andaddlemonjuice.





Whencabbageisslow-roasted,theleafyedgesbecomedeliciouslycharredandcaramelized.Foraddedvariety,youcouldalsotosshalvedbrusselssprouts,choppedturnips,orshallotsintothemix.ThecabbageswouldgowellwiththeCeleriacandAppleMash,MashedWhiteBeansandVegetables,orbraisedlentils.SERVES6

5poundsmixedgreenandredcabbages(from3heads),coredandcutinto¾-inch-thickwedges6sprigsthyme

2tablespoonsplus1½teaspoonsextra-virginoliveoilCoarsesaltandfreshlygroundpepper

Preheatovento425°F.On2rimmedbakingsheets,combinecabbageswiththymeandoliveoil.Seasonwithsaltandpepper.Spreadevenlyandroast,turningevery15minutes,untiltenderandslightlycharred,about1hour15minutes.Serveimmediately.




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Cauliflowerisatitstender,nuttybestwhenroasted.Currypowder,cilantro,andlemonjuiceareaddedhereforextraflavor,butyoucouldswapthoseoutwithothercomponents.Tryspicessuchaspaprikaorcayenne,andthenfinishwithfreshlimejuiceandchoppedfreshherbssuchasparsley.SERVES4

1headcauliflower(about1pound),trimmedandcutcrosswiseinto½-inch-thickslices2tablespoonsextra-virginoliveoil1teaspooncurrypowderCoarsesaltandfreshlygroundpepper½lemon,cutintowedgesFreshcilantro,forgarnish

Preheatovento450°F.Onarimmedbakingsheet,drizzlecauliflowerwitholiveoil,sprinklewithcurrypowder,andseasonwithsaltand

pepper.Tosstocombineandspreadinanevenlayer.Roastuntilgoldenbrownunderneath,about15minutes.

Flipcauliflowerandcontinuecookinguntiltender,about10minutesmore.Removefromoven.Squeezelemonovercauliflower,garnish

withcilantro,andserve.


5gprotein,5gfiber


12


MustardseedsareoftenusedtoseasoncabbagesinGermancooking.Toastingtheseedsenhancestheirflavor,soonlyasmallamountofbutterandoliveoilareneededtosautéthebrusselssprouts.Toastedpecansalsobringtheirownbitofbutteryflavoraswellasadecentamountofprotein.ThisisaThanksgivingdishthateveryonewillbegratefulfor.SERVES4

2containers(10ounceseach)brusselssprouts,endstrimmed½tablespoonunsaltedbutter2teaspoonsoliveoil1tablespoonyellowmustardseeds1to2tablespoonsfreshlemonjuiceCoarsesaltandgroundpepper1/3cuppecans,toastedandcoarselychopped

Shredbrusselssproutsusingtheshreddingdiskofafoodprocessor(orhalvesproutsandthinlyslicewithachef’sknife).

Inalargenonstickskillet,heatbutterandoliveoilovermedium-high.Addmustardseedsandcook,stirring,untilfragrant,about30

seconds.Addbrusselssproutsandcook,tossingoccasionally,untiltenderandbeginningtobrown,7to9minutes.Removefromheat,stirinlemonjuice,andseasonwithsaltandpepper.Servetoppedwithpecans.


6gprotein,6gfiber


12


Bokchoy’smildtastecallsforassertiveflavorings,suchasthechile,garlic,andfreshgingerusedhere.Babybokchoyisespeciallydesirableforitssmallsizeandtenderleaves,butthisrecipecanalsobemadewithregularbokchoyslicedlengthwiseinto1½-inchpieces.Servewithsteamedrice,vegetablefriedrice,Asiannoodles,orgrilledorbroiledtofu.SERVES4

2teaspoonscanolaorsaffloweroil1redjalapeñochile,thinlysliced(ribsandseedsremovedforlessheatifdesired)1garlicclove,thinlysliced1piece(about1inch)freshginger,peeledandthinlysliced1poundbabybokchoy,halvedlengthwise3tablespoonswaterCoarsesalt

Heatoilinalargeskilletovermedium-high.Addjalapeño,garlic,andgingerandcook,stirring,untiltender,about1minute.

Addbokchoyandthewater.Covertightlyandsteamuntiltender,7to8minutes.Uncover,andcookuntilanyremainingliquid

evaporates.Seasonwithsaltandserve.




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Adrizzleofpestogivesnewlifetoroastedsweetpotatowedges—andwouldalsoperkupotherroastedvegetables,includingcauliflower,brusselssprouts,andcarrots.Whenroastingthepotatoes,leavetheskinsonforgreaternutrition(andbettertexture).Highheatmuddiesthefreshflavorsoftheparsleyandlemonzestinthepesto,sodrizzleitoverthepotatoesjustbeforeserving.SERVES4

4sweetpotatoes,scrubbedandcutinto1-inchwedges¼cupplus3tablespoonsextra-virginoliveoilCoarsesaltandfreshlygroundpepper2cupsfreshflat-leafparsley¼teaspoonchoppedgarlic(about1smallclove)½cupwalnuts,toasted

Gratedzestof1lemon1tablespoonfreshlemonjuice

Preheatovento425°F.Onarimmedbakingsheet,tosssweetpotatoeswith1tablespoonoliveoilandseasonwithsaltandpepper.

Spreadinanevenlayer;roast,turningonce,untilgoldenandtender,about25minutes.Letcoolslightly.

Meanwhile,pulseparsley,garlic,walnuts,zest,andlemonjuiceinafoodprocessoruntilcoarselychopped.Addremaining¼cupplus2

tablespoonsoilinasteadystreamandprocessuntilcombined.Seasonwithsaltandpepper.

Toserve,drizzle2tablespoonspestooversweetpotatoes,andservetherestalongside.


5gprotein,6gfiber

Top:GoldenBeetSlaw;BottomLeft:AsparagusandCarrotSlaw;BottomRight:Cabbageand

GreenAppleSlaw

ThreeVegetableSlaws

Allthreeoftheseslawsforgomayonnaise-baseddressingsinfavoroftwolighteroptions:oliveoilandyogurt.

GoldenBeetSlawSERVES6

¼cupextra-virginoliveoil2tablespoonsred-winevinegar1teaspoonfinelygratedorangezest1tablespoonfreshorangejuiceCoarsesaltandfreshlygroundpepper1½poundsgoldenbeets,peeledandcutintomatchsticks3scallions,trimmedandthinlysliced½cupchoppedfreshcilantroleaves

Whiskoil,vinegar,andzestandjuiceinabowl.Seasonwithsaltandpepper.Addbeets,scallions,andcilantro.Tosstocombineandserve.


carbohydrates,2.11gprotein,3.58gfiberAsparagusandCarrotSlawSERVES6

3carrots,peeled

1½poundsasparagus,toughendstrimmed1/3cupfreshmintleaves1/3cupthinlyslicedredonion2tablespoonsextra-virginoliveoil1tablespoonfreshlemonjuiceCoarsesalt

Gratecarrotsandasparagusonthelargeholesofaboxgrater.Tosswithmint,onion,oil,andjuiceinabowl.Seasonwithsaltandserve.


carbohydrates,2.91gprotein,3.42gfiberCabbageandGreenAppleSlawSERVES6

½cupplainlow-fatyogurt1freshredchile,seededandfinelychopped1tablespoonapplecidervinegar1tablespoonmincedpeeledfreshginger1teaspoontoastedblackmustardseeds

½teaspoontoastedcuminseeds

Coarsesalt

3cupsshreddedcabbage2GrannySmithapples,cutintomatchsticks

Whiskyogurt,chile,vinegar,ginger,andbothseedsinabowl.Seasonwithsalt.Stirincabbageandapplesandserve.




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Committhiscookingmethodtomemoryforusingwithallyourleafygreens.Thecookingtimewillvaryaccordingtohowyoungandsmallthegreensare,sotasteasyoucooktojudgethedegreeofdoneness.Tryred,green,orrainbowchardorsubstituteslikebeetgreens,bokchoy,mizuna(avarietyofJapanesemustardgreenwithsawtoothleaves),andspinach.Thegreenswouldbedeliciousoverpolentaorwithscrambledeggsforbreakfast.SERVES4

1½poundsSwisschard,toughstemendstrimmed1tablespoonplus1½teaspoonsoliveoil3garliccloves,pressedorminced½cupwater

Coarsesaltandfreshlygroundpepper1lemon,cutintowedges

WashSwisschardwellanddrain,leavingwaterclingingtoleaves.Withachef’sknifeoryourhands,separateleavesfromstems.Cut

stemscrosswiseinto½-inchpieces.Stackleaves,rollthem,andcutcrosswiseinto½-inchribbons.

InalargeheavypotorDutchoven,heatoliveoilovermedium.Addgarlicandcook,stirring,untilgolden,about1minute.Stirinchard

stems;reduceheattomedium-low,cover,andcook,stirringoccasionallyuntilstemshavesoftened,3to5minutes.

Adddampchardleavesandthewater.Coverandcook,stirringoccasionally,untilthegreensarecompletelywiltedandtender,3to

6minutes.Seasonwithsaltandpepper.Serveimmediatelyonaplatterorinabowl,withlemonwedgesontheside.


gprotein,3gfiber


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Morevegetables,fewergrains—that’swhatgivesthissaladafreshpersonality,alongwiththeextraflavorprovidedbyafullcupofparsley.Here,quinoaplaysasupportingroletoblanchedgreenbeans,providingabitofproteintothedish.SERVES8

½cupplus1tablespoonextra-virginoliveoil1smallonion,minced2garliccloves,mincedCoarsesaltandfreshlygroundpepper1cupquinoa,rinsedanddrained1¾cupswater

1poundgreenbeans,trimmed1cupfreshflat-leafparsleyleaves3tablespoonsred-winevinegar

Heat1tablespoonoliveoilinamediumsaucepanovermedium-high.Addonionandgarlicandseasonwithsaltandpepper.Cook,stirring,

untilonionistranslucent,about3minutes.Stirinquinoaandcook,stirring,for1minute.Addthewaterandbringtoaboil.Reducetoasimmerandcook,covered,untilquinoaistenderandwaterisabsorbed,about15minutes.Removefromheat.Letstand10minutes;fluffwithfork.Letcoolcompletely.

Meanwhile,cookbeansinapotofboilingsaltedwateruntilcrisp-tenderandbrightgreen,about4minutes.Drainandrinseincold

watertostopthecookingandcoolcompletely.

Combinequinoamixture,greenbeans,andparsleyinalargebowl.Tosswithremaining½cupoilandthevinegar;seasonwithsaltand

pepper,andserve.


3gprotein,2.68gfiber


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Here’sanothergreatThanksgivingsidedishthatusesbrusselssproutsinasurprisingway,thistimeroastedalongsidegrapesandtoppedwithwalnuts(orpecans,ifyouprefer).Balsamicvinegarisdrizzledoverthesproutsafterroastingtoincorporatetheflavorfulbitsfromthebottomofthebakingsheet.Choosesproutsthatareaboutaninchindiameter;largersproutscanbebitter.SERVES8

1½poundsbrusselssprouts(about8cups),halvedorquarterediflarge1½poundsredseedlessgrapes(about4cups)2tablespoonsextra-virginoliveoil¼cupfreshthymeleavesCoarsesaltandfreshlygroundpepper2teaspoonsbalsamicvinegar½cupwalnuts,toastedandcoarselychopped

Preheatovento450°F.On2rimmedbakingsheets,tossbrusselssproutsandgrapeswitholiveoilandthyme,dividingevenly.Season

withsaltandpepper.Roastuntiltenderandbrowned,tossingoccasionally,about20minutes.

Drizzleeachsheetwith1teaspoonvinegarandscrapeupanycaramelizedbitswithawoodenspoon.Addwalnuts;tosstocombine,

andserve.


gprotein,4gfiber

SmashedParsnipsandPotatoeswithThyme


MASHESANDPUREES

Practicallyanyvegetablecanbemashedorpureedtoproduceavarietyoftextures—fromvelvetysmoothtofluffyandlight,orevencoarseandrustic(think“smashes”).Thepotatoesandrootvegetablesheremakeespeciallydeliciousversions,butpeas,fennel,broccoli,cauliflower,andasparagusareotherfineoptions.Firstcookthevegetablesuntiltender,thenmashorpuree,addingasmallamountofoilorbutterandherbsorspices.Forsuchminimaleffort,you’llberewardedwithrich-tastingsidedishesthathavebroadappeal.SMASHEDPARSNIPSANDPOTATOESWITHTHYMESERVES4

¼cupextra-virginoliveoil,plusmorefordrizzling½poundparsnips,peeledandcutinto½-inchpiecesCoarsesaltandfreshlygroundpepper1½poundsbabyYukonGoldpotatoes,quartered1tablespoonplus1½teaspoonsfreshthymeleaves

1.Heat1tablespoonoliveoilinamediumsaucepanovermedium.Cookparsnipswith¼teaspoonsalt,stirringoccasionally,5minutes.Addpotatoes,1½teaspoonssalt,andenoughwatertocoverby1inch.Bringtoaboil,thenreduceheatandsimmeruntilparsnipsandpotatoesareverytenderbutstillholdtheirshape,12to14minutes.Drain.

2.Returnemptysaucepantohighheat,allowinganyremainingwaterto

evaporate.Addremaining3tablespoonsoilandthethyme.Cook,stirring,untilthymestartstosizzle,about1minute.

3.Addparsnipsandpotatoes,andsmashwithapotatomasherorthebackofawoodenspoonuntilcombinedbutstillchunky.Seasonwithsaltandpepper.Drizzlewithmoreoilandserveimmediately.



TopLeft:Roasted-Beet-and-TomatoPureewithOrange;Right:CeleriacandAppleMash;Bottom:

MashedCarrotswithHoneyandChiliPowder

VERSATILEVEGETARIAN:MASHESANDPUREESVARIATIONS

Roasted-Beet-and-TomatoPureewithOrangeSERVES6

1poundripeplumtomatoes,quarteredandseeded1teaspoonchoppedfreshthyme3tablespoonsextra-virginoliveoilCoarsesalt

2½poundsredbeets,scrubbedandtrimmed1tablespoonplus1teaspoonorangejuice

Preheatovento375°F.Tosstomatoeswiththymeand1tablespoonoilonarimmedbakingsheet;seasonwithsalt.Spreadinasinglelayeronhalfthesheet.Tossbeetswithremainingoil,andseasonwithsalt.Wrapbeetsinparchmentandthenfoil,andplaceonotherhalfofsheet.Roastuntiltomatoesaresoftenedandbeetsaretender,45to50minutes.Letcoolslightly,thenpeelbeetsandcoarselychop.Workingintwobatches,pureetomatoesandbeetsinafoodprocessor.Transfertoabowl.Stirinorangejuice,seasonwithsalt,andserve.


carbohydrates,3.74gprotein,6.22gfiberMashedCarrotswithHoneyandChiliPowderSERVES4

1½poundscarrots,peeled,halvedlengthwiseiflarge,andcutinto1-inchpieces1tablespoonunsaltedbutter2teaspoonshoney

½teaspoonchilipowderCoarsesaltandfreshlygroundpepper

Setasteamerbasketinasaucepanfilledwith2inchessimmeringwater.Addcarrots;coverandsteamuntilverytender,25minutes.Transfertoabowlandmash.Stirinbutter,honey,andchilipowder;seasonwithsaltandpepper,andserve.


carbohydrates,1.7gprotein,4.9gfiberCeleriacandAppleMashSERVES6

1¾cupsvegetablestock,preferablyhomemade

1cupwater

1poundceleriac,peeledandcutinto1-inchpieces1poundYukonGoldpotatoes,peeledandcutinto1-inchpieces1GrannySmithapple,peeled,cored,andcutinto1-inchpieces1shallot,coarselychopped1bayleaf

Coarsesalt

2tablespoonsunsaltedbutter¾ouncebluecheese(about2tablespoons),plusmoreforserving

Inalargepot,combinevegetablestock,thewater,celeriac,potatoes,apple,shallot,andbayleaf.Bringtoaboil,thenadd1teaspoonsalt.Cookuntilvegetablesaretender,about10minutes.Draininasieve,reservingliquid;discardbayleaf.Returnceleriac,potatoes,apple,andshallottopot,andadd¾cupreservedcookingliquid.Coarselymashwithapotatomasher.Usingafork,mashtogetherbutterandbluecheeseinasmallbowl.Stirintoceleriacmixture;seasonwithsalt.Spoonintoawarmbowl,andcrumblemorebluecheeseoverthetop.



BEANSANDOTHERLEGUMES

Thoughsmallinsizeandplaininappearance,legumes—whichincludebeansandlentils(aswellaschickpeas,soybeans,peas,greenbeans,andpeanuts)—areindispensableinthevegetariankitchen.Theycontributeasavorytasteanddense,substantialtexturetoallsortsofdishesaswellasplentyofproteinandfiber.Whencombinedwithwholegrains,theyalsocreateacompleteprotein.

•Pairbeanswithrice,orusetheminchilisandotherstews,asafillingforenchiladasortacos,orincomposedsalads.Theycanalsobemashedtomakedips,incorporatedintoveggieburgers,orservedasamaincourseorsidedishontheirown.Lentils,whichcookmorequicklythanotherbeans,areperfectforsoupsandsalads.

• Canned beans are convenient for quick meals, but dried varieties aremore economical and don’t have added sodium. Store dried beans inairtight containers up to a year. Before cooking, pick through them toremoveanystonesorotherdebris,thensoakandcookasdescribedhere.Ifusingcannedbeans,drainandrinsebeforecookingoreating.

WHOLEGRAINSANDQUINOA

Highincomplexcarbohydratesandfiber,wholegrainsareagreatsourceofenergy.Wheatberries,barley,rice,farro,bulgur,andmilletareallexamplesofwholegrains.Quinoaisactuallytheseedofaplantrelatedtospinachandnottechnicallyagrain;asaso-calledcompleteprotein,quinoaisoneoftheonlyplant-basedsourcesofallnineessentialaminoacids(nutritionalbuildingblocks).

•Oneoftheeasiestwaystoenjoywholegrainsistotossthemwithvegetablesorherbsinasalad(asintherecipeshereandhere);youcanalsousetheminrisottos,pilafs,soups,orfillingsforstuffedvegetables.Seehereforcookinginstructionsforthemostwidelyavailablegrains.

•Sincecookedgrainsaresoversatile,makemorethanyouneed;tossextragrainswithalittleoliveoil,seasonwithsaltandpepper,andkeepintherefrigeratorupto5days.

•Mostgrainscanbepurchasedinpackagesorfrombulkbinsathealth-foodstoresandwell-stockedsupermarkets;theyarebeststoredinairtightglassjarsorcanistersinacool,dryplace.Todiscouragepantrypests,placeabayleafordriedchilepepperinthecontainer.Grainswillgenerallykeepsixmonthstooneyear.

PASTA

Pastaisafavoriteoptionforvegetariancooking,andwithgoodreason:it’stheperfectpartnerfornearlyanyvegetableorsauce,itcooksquickly,andit’satime-testedcrowd-pleaser.

•Pastacanbetossedwithnothingotherthanoliveoilandherbstomakeadeliciousmeal.Combinepastawithbeansandvegetablesinarobustsalad.Bakedpastasareclassiccomfortfoods;foramorenutritionallybalancedmeal,switchuptheproportionsalittleandallowthevegetablestotakethelead.Thekeytoallgreatpastaisgenerouslysaltingthecookingwatersothatitis“saltylikethesea.”

•Choosewhole-grainversions,suchasthosemadefromspelt,wholewheat,orfarro,whenyoucan:theycontainmorefiber

andhavedistinctiveflavors.Gluten-freevarietiesmadefrombrownrice,lentils,quinoa,orcornareincreasinglyavailable.Soba,orbuckwheat,noodlesarethetraditionalchoiceforJapanesenoodledishes;theyalsoprovidemoreproteinthanmanyothervarieties(andthoselabeled100%buckwheatarealsogluten-free).Pastascanbestoredintheiroriginalpackaginguntilopened,thentransferredtoairtightcontainers.Theyarebestusedwithinoneyearofpurchase.

EGGS

Althoughsomevegetariansdon’teateggs,thosewhodobenefitfromtheirhighproteincontentandculinaryversatility.

•Topsaladsorsandwicheswithpoachedeggs,addscrambledeggstofriedrice,orusethemtomakeomeletsorfrittatas.Hard-boiledeggskeepforaboutaweek;boilafewonSundayandthenusethemthroughouttheweekinsandwichesandsaladsorasasnack.

•Thebestplacetobuyethicallyfarmedeggsisatfarmer’smarkets,whereyoucantalktofarmersabouttheirpractices.Ifyoubuyeggsatthegrocerystore,lookfortermssuchas“cagefree”or“pastureraised,”butbemindfulthattheselabelsaren’tregulatedbytheUSDA.TheUSDAdoesregulatetheterm“organic,”whichmeansthebirdsareraisedwithoutantibiotics,givenorganicfeed,andprovidedsomeaccesstotheoutdoors.

•Keepeggsintheiroriginalcartoninthebodyoftherefrigerator,notinthedoor(otherwisetheeggsarejostledandsubjectedtotemperaturechangeseachtimethedooropens).Eggsshouldkeepforseveralweeks.Here’saneasywaytotest

forfreshness:Gentlydropanegginaglassofwater.Ifitfloatstothetopitmaybespoiled;ifitsinkstothebottomorhoversinthemiddle,it’sstillsafetoeat.

NUTSANDSEEDS

Avarietyofnutsandseeds,suchasalmonds,walnuts,pinenuts,andsunflowerseeds,canbeusedtoaddproteinandcrunchtomanymeatlessdishes.

•Sprinklenutsontosalads,pastas,andvegetablesides,blendthemintopestos,orenjoythemasanenergy-boostingsnack.

•Buynutsfromasourcewithhighturnovertoavoidanythatarestaleorrancid.Youcanstoretheminthepantry,buttheywilllastlonger—uptosixmonths—inthefreezer.

TOFU,TEMPEH,ANDSEITAN

Don’tthinkoftofu,tempeh,andseitanas“meatsubstitutes”—thinkoftheminsteadasdistinctingredientswiththeirowntastesandvirtues.Usedthoughtfully,theyaddprotein,flavor,andsubstance.

•Tofu(pressedcakesofsoybeancurd)maybefamiliar,eventomeateaters,asastapleofAsiancuisines,andyou’llcommonlyfinditinstir-fries,noodlesoups,andcurries.Itcomesinsilken,soft,firm,andextra-firmvarieties:silkentofuisidealforpureeingintosauces,smoothies,orevendesserts;softworkswellinsoups;andfirmorextra-firmisbestforfryingorgrilling(pressitfirsttoremoveexcessmoisture;seeinstructions).Packagesofwater-packedtofucomewithasell-bydate;any

unusedportioncanbedrained,coveredwithfreshwater,andrefrigeratedinanairtightcontaineruptooneweek.Unopenedvacuum-packed(shelf-stable)tofuwillkeepatroomtemperatureuptoeightmonths.

•Liketofu,tempehismadefromsoy;butunliketofu,itismadefromthewholebeans,andhasadensertextureandstrongerflavor.Cutorcrumbleitintosmallpiecesandaddittostir-friesinsteadoftofu,orinplaceofgroundbeefinchiliorhash.Storetempehinanairtightcontainerintherefrigeratoruptoaweek,orinthefreezerupto3months.

•Seitan,popularinBuddhistandmacrobioticdiets,ismadefromwheatgluten,notsoy.Itisknownforitsdense,meatytextureandflavor;cutitintoslicesanduseitforsandwiches,kebabs,andcasseroles(seearecipeforhomemadeseitan).Refrigerateseitaninitsbrothuptooneweek,orfreezeinindividualportions,wrappedinparchment,uptoonemonth.

CHEESE

Cheesecanoftenenhancevegetable-baseddishesbycontributingrichnessandflavor,evenwhenusedinsmallamounts.Acheeseboardisalovelyadditionwhenentertainingorwheneatingaselectionofsmallplates,andabiteofcheeseeatenwithfruit,nuts,orpicklesalsomakesahealthysnack.

•Whencooking,newcombinationsorpreviouslyunfamiliarcheesescanrefresholdfavoritessuchaspizzas,burgers,andpastas;abitofcheesecrumbledoversaladsandvegetablesidedishesmakesthemmorefillingandsatisfyingtoeat.

•Keepcheesesinthecheesecompartmentoftherefrigerator,wrappedincheesecloth,parchmentorwaxpaper,oritsoriginalpackaging.Donotcompletelyenclosecheeseinplasticwrap,whichwillpreventitfrom“breathing;”ifyouchoosetowrapitinplastic,leavetherindexposed.Cheesewillgenerallykeepforthreetofourweeks,whilesomehardcheeses(suchasagedParmigiano-Reggiano)lastmonths,andsomesofterones(suchasfeta)onlydays.Forfreshorhigher-endcheeses,it’sbesttobuyonlytheamountthatyouwillneed.

OILSANDVINEGARS

Theclassicpairofoilandvinegarisessentialforcookingandfordressingsalads;choosingafewvarietiesofeachallowsformaximumversatility.Attheveryleast,you’llwantoneneutral-tastingvegetableoilforhigh-heatcookingandgood-qualityextra-virginoliveoilfordressings.

•Extra-virginoliveoilisdeliciousinvinaigrettesanddrizzledontofinisheddishes;it’salsohighinmonounsaturatedfat,whichcanlowercholesterolandbloodpressure.Extra-virginoliveoilisnotrecommendedforcookingathightemperatures,though,asithasalowsmokepoint.Otherflavorfuloils,suchaswalnut,hazelnut,almond,andtoastedsesameoil,canbeusedinthesamemannerasextra-virginoliveoil.

•Safflower,canola,andgrapeseedoilsareneutraltastingandhaveahighsmokepoint,whichmeanstheycanwithstandhightemperatureswithoutburningorsmoking.Usethemforsautéing,frying,orstir-frying.

•Keepavarietyofvinegarsonhandforcookingandfordressing

salads.Balsamic,cider,whiteorredwine,ricewine,andsherryarethemostfrequentlyused.

•Storemostoilsandvinegarsintheiroriginalbottlesinacool,darkplace—oilsforuptosixmonthsandvinegarsuptooneyear.Nutoilsshouldberefrigeratedandusedwithinthreetosixmonths.

SPICESANDHERBS

Thespicesandherbsyouchoosewilldependonpersonalpreference,butitalsohelpstostockawell-roundedassortment.

•A“starterkit”ofspicesmightincludecinnamon,nutmeg,cumin,chilipowderorcayenne,andredpepperflakes,pluswholeblackpeppercornsforgrinding;customizeyourpantrywithadditionssuchassmokedpaprika,currypowder,garammasala,coriander,cardamom,andturmeric.Keepspicesinairtightcontainersawayfromlightandheat(donotstorethemabovethestovetop).Mostspiceswilllosetheirpotencyafteraboutayear;markthedateofpurchaseoneachbottlesoyou’llknowwhenit’stimetoreplace.

•Freshherbsareanothergreatwaytoboostflavor,bothincookingandasgarnishes.Freshherbsarepreferredoverdriedfortheirpure,brightflavors.Rinseanddryherbscarefullybeforeusing,withoutcrushingtheleaves.Storethemintherefrigeratorinaresealableplasticbagbetweenlayersofbarelydamppapertowelsforuptooneweek.Driedherbsaremorepotentthanfresh,soifyousubstitutetheminarecipe,decreasethequantitytoone-quartertheamount.Storedriedherbsasyouwouldgroundspices,inacool,darkplace.

favoriteflavorboostersPuttingtogetheramealismucheasierwhenyouhaveahandfulofflavor-packedcomponentsattheready.Thefollowingoneskeepwellintherefrigeratorandcanbeincorporatedintoarangeofdishessuchasbruschetta,pizzas,soupsandstews,salads(includinggrain-basedversions),sandwichesandvegetableburgers,pastas,andomeletsandfrittatas.

MarinatedRoastedRedPeppersMAKES2CUPS

Slice3roastedREDPEPPERSinto1-inch-widestrips.Tosswith½cupEXTRA-VIRGINOLIVEOIL,3tablespoonsBALSAMICVINEGAR,and1verythinlyslicedGARLICclove.SeasonwithcoarseSALTandfreshlygroundPEPPER.Refrigerateinanairtightcontainerupto1week.Bringtoroomtemperaturebeforeusing.

QuickPicklesMAKES2½QUARTS

Usethismasterrecipetopicklecucumberorotherslicedvegetablessuchascarrots,beets,redonions,ortrimmedgreenbeans.Inabowl,toss2poundsKIRBYCUCUMBERS,sliceddiagonally¼inchthick;3smallONIONS(optional),cutinto½-inchwedges;and3tablespoonscoarseSALT.Cover;refrigerate2hours.Inasaucepanovermediumheat,cook2cupsCIDERVINEGAR,1¾cupspackedLIGHT-BROWNSUGAR,1tablespoonMUSTARDSEEDS,and¾teaspoonCELERYSEEDS,stirringtodissolvesugar.Rinseanddraincucumbermixture.Pourvinegarmixtureover;letcool.Refrigerateinanairtightcontainerupto3weeks.

TapenadeMAKES1¼CUPS

Pulse2cupspittedBLACKOLIVES,suchaskalamata,½cupfreshflat-leafPARSLEYleaves;and1GARLICcloveinafoodprocessoruntilcoarselychopped.Stirin2tablespoonsEXTRA-VIRGINOLIVEOIL.Refrigerateinanairtightcontainerupto2weeks.

Slow-RoastedTomatoesMAKES24HALVES

Preheatovento325°F.Halve12PLUMTOMATOES(about4poundstotal)lengthwise.Arrangetomatoes,cutsideup,inasinglelayerontworimmedbakingsheets.Dividingevenly,drizzlewith¼cupEXTRA-VIRGINOLIVEOILandsprinklewith

4teaspoonschoppedfreshTHYMEandcoarseSALTandfreshlygroundPEPPERtotaste.Roastuntilsoftened,about90minutes.Letcoolcompletely.Refrigerateinanairtightcontainerupto5days.

RoastedGarlicMAKES2CUPS

Preheatovento400°F.Usingaserratedknife,sliceoffthetopquarterof6to8GARLICheads(about1poundtotal).Arrangecutsideupinabakingdish.SeasonwithcoarseSALTandfreshlygroundPEPPER.Drizzleevenlywith½cupEXTRA-VIRGINOLIVEOIL.Coverdishtightlywithparchment,thenfoil;roastuntilclovesaregoldenandsoft,about1hour.Letstandjustuntilcoolenoughtohandle,thensqueezeoutcloves.Transfergarlicandoiltoanairtightcontainer,andrefrigerateupto2weeks.

All-PurposeVinaigretteMAKES1CUP

Inasmallbowl,whisk¼cupWHITE-WINEVINEGAR(orsubstitutered-wine,sherry,orbalsamicvinegarorfreshlemonjuice)and1tablespoonDIJONMUSTARD;seasonwithcoarseSALTandfreshlygroundPEPPER.Ifdesired,add1teaspoonmincedGARLIC,3choppedSCALLIONS,or2tablespoonschoppedfreshHERBS.Slowlyadd¾cupEXTRA-VIRGINOLIVEOIL,whiskinguntilemulsified.(Alternatively,shaketheingredientsinajar.)Refrigerateinanairtightcontainerupto2weeks;whisk(orshake)beforeusing.

CaramelizedOnionsMAKES2CUPS

Inalargeheavyskillet,heat¼cupOLIVEOILovermedium-high.Add2½poundsONIONS,peeled,halvedlengthwise,andsliced¼inchthick;sprinklewith1teaspoonSUGAR.Cook,stirringoccasionally,untiltranslucent,about15minutes.

Reduceheattomediumandcontinuecooking,stirringfrequently,untildeepgoldenbrown,30to45minutesmore.(Ifonionsbegintodarkentooquickly,stirinalittlewater.Adjustheatifonionsarecookingtooquicklyortooslowly.)Add1to2tablespoonswaterandscrapetocombinebrownbitsfrombottomofpan.Removefromheat;seasonwithcoarseSALT.Letcoolcompletely.Refrigerateinanairtightcontainerupto2weeks.

SeasonedLentilsMAKES1¼CUPS

Inamediumsaucepan,bring½cupdriedgreenLENTILS(pickedoverandrinsed),2thinlyslicedGARLICcloves,andwatertocoverby2inchestoaboiloverhigh.Reduceheatandsimmeruntilthelentilsaretender,about25minutes.SeasonwithcoarseSALTandfreshlygroundPEPPERandletcoolcompletely;drain.Refrigeratelentilsinanairtightcontainerupto5days.

FLAVORBOOSTERSFROMTHEPANTRYThestandoutingredientsbelowaresomuchmorethancondiments:reachforoneoftheseitemstoinstantlyinvigorateyourcooking.Chilesandchilisaucesaddheat,forexample;tomatopaste,soysauce,andnutbutterscontributetheirownflavorsandtextures.

•Asianchilesauce,suchasSrirachaorsambaloelek

•assortedmustards

•chileoil

•chipotlesinadoboorothercannedchiles

•currypastes

•hot-peppersauce,suchasTabasco

•nutbutters,suchaspeanut,almond,orcashew

•preservesandchutneys

•soysauceortamari

•salt-packedorbrinedcapers

•tahini(sesameseedpaste)

•tomatopaste

basicsSOFT-COOKINGEGGS

Place(room-temperature)eggsinasmallsaucepan,andaddenoughcoldwatertocoverby1inch.Bringtoaboil.Cookfor3minutes.Removeeggsfromsaucepan.

HARD-COOKINGEGGS

Placeeggsinadeepsaucepanandcoverwithcoldwaterby1inch.Bringtoaboiloverhighheat, then immediately removefromheat,cover,andletstand13minutes.Useaslottedspoontotransfereggstoanice-waterbathtostopthecooking.Unpeeledeggscanberefrigeratedupto1week.

POACHINGEGGS

Fill a large deep saucepan with 2 inches of water and bring to a boil.Reduceheattomedium.Whenthewater isbarelysimmering,breakeggintoasmallheatproofcuporbowl.Placinglipofcupinthewater,gentlytipthecuptoslideeggcarefullyintothepan.Repeatwithmoreeggs,ifdesired.Cookuntilwhitesarejustsetbutyolksarestillsoft(theyshouldstill move around inside), 2 to 3 minutes. Lift out eggs with a slottedspoonorsmallmeshsieveandbrieflyrestonpapertowelstodrain.

PRESSINGTOFU

Whenpressed to removeexcesswater, tofubecomesdenser and firmer,holds its shape, andbrownsbetterwhencooked. Lay cut tofu flat on abaking sheet lined with a double layer of paper towels. Place two moreclean towelson topandaddanotherbaking sheet.Weightwithaheavyskilletorcannedgoods;letsit20to30minutes.

TOASTINGNUTSANDSEEDS

• To toast nuts such as almonds, walnuts, or pecans, spread them on arimmed baking sheet and cook in a 350°F oven until fragrant, tossingonce or twice, about 10 minutes. (Start checking after 6 minutes iftoastingslicedorchoppednuts.)

•Toastpinenutsat350°Ffor5to7minutes,andpepitas(pumpkinseeds)or sunflower seeds at 300°F for about 12 minutes, or until lightlybrowned.

•Toasthazelnutsina375°Fovenuntilskinssplit,10to12minutes;whencoolenoughtohandle,rubwarmnutsinacleankitchentoweltoremoveskins.

•Toastsesameseedsinasmallskilletovermediumheat,shakingthepanoccasionally, until golden, 2 to 3 minutes (be careful not to let themburn).Transfertoaplatetocool.

MAKINGBREADCRUMBS

Trim off crusts from a loaf of bread (preferably whole-wheat or whole-grain),andtearthebreadintolargepieces.Pulseinafoodprocessortoformcoarseorfinecrumbs,asdesired.(Fordriedbreadcrumbs,toastthecrumbsona rimmedbaking sheet ina250°Foven12 to15minutes.)Leftover bread crumbs can be frozen, in an airtight container, for 3months.

PREPARINGCOUSCOUS

Toss couscous with a small amount of olive oil, coating evenly, in aheatproofbowl.Pourboilingwaterovercouscous(useanequalamountofwaterandcouscous).Coverandletstanduntilcouscoushasabsorbedthewater,about5minutes.Fluffwithafork.

BLANCHINGANDPEELINGTOMATOES

SliceanXintothebottomofeachtomatowithaparingknife.Blanchinapotofboilingwaterforabout10seconds.Useaslottedspoontoremovetomatoesfrompot,andplungeintoanice-waterbathuntilcoolenoughtohandle.StartingattheX,useaparingknifetoremovetheskin.

ROASTINGPEPPERSORCHILES

Roastpeppersorchiles(suchaspoblanos)overagasflame,turningwithtongs,untilcharredallover.Transfertoabowl,coverwithalargeplate,andletstanduntilcoolenoughtohandle.Scrapeskinsoffwithaparingknife. (Do not run roasted peppers under water.) Remove and discardstems,ribs,andseeds.

PREPARINGARTICHOKES

To trim artichokes: Using a serrated knife, cut off top quarter of theartichoke. Use kitchen shears to trim sharp tips of artichoke leaves.Remove small leaves from bottom of artichoke, and trim stem ifnecessary. To prepare hearts: Cut off top of artichoke and pluck smallleaves from trimmed bottom. Use a paring knife to remove remainingleaves and trim dark green parts from outside of stem. Using a melonballer or small spoon, remove the fuzzy purple choke. If not usingimmediately, add artichoke heart to a bowl of aciduated water (squeezejuiceofhalfalemonintoabowlofwater)topreventdiscoloration.

TESTINGHEATFORCHARCOALGRILLS

Togaugetheheatofacharcoalgrill,holdyourhandabout5inchesabovethe grate: you should only be able to hold your hand there 2 to 3 fullseconds for high heat; 3 to 4 seconds for medium-high; and 4 to 5secondsformedium.

basicrecipesVEGETABLESTOCK

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Thisstockfreezeswell,soyoumaywanttomakeacoupleofbatches(justdoubletherecipe)touseinallyourvegetariancooking.Tocrushpeppercorns,presswiththebottomofasmallskillet;orcrushwiththesideofalargeknifeonacuttingboard.

2leeks,whiteandpale-greenpartsonly,cutinto1-inchrounds,washedwellanddrained

2carrots,peeledandcutinto1-inchrounds

1smallonion,cutinto1-inchpieces

3garliccloves

8cupswater

5sprigsflat-leafparsley

2sprigsthyme

1driedbayleaf

2teaspoonswholeblackpeppercorns,crushed

Combineleeks,carrots,onion,andgarlicinamediumsaucepan.Cover;cookovermediumheat,stirringoccasionally,for10minutes.

Addthewater,herbs,andpeppercorns.Bringtoaboil.Reduceheat.Simmer,uncovered,30minutes.Pourthroughacheesecloth-lined

strainer;discardsolids.Oncecool,stockcanberefrigeratedforupto2daysorfrozenforupto3months.

MAKES6CUPS

Perserving(1½cups):20calories,0gfat,0mgcholesterol,11gcarbohydrates,1g

protein,0gfiber

APERFECTPOTOFBEANS

Thisrecipeworksforanykindofdriedbean.Thecookingtime,however,willdependonthevarietyandageofthebeans,sochecktheconsistencyfrequentlyastheycook,startingafter

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thirtytoforty-fiveminutes.Thebeansneedtosoakatleasteighthoursbeforecooking,soplanaccordingly.Or,trythisquick-soakingmethod:placebeansinalargesaucepan,coverwithcoldwater,andbringtoarapidboil.Turnofftheheatandallowbeanstosoak,covered,for1hour.Drainandrinsebeforecooking.Whensubstitutingdriedbeansforcanned,orviceversa,usethisruleofthumb:One15.5-ouncecanequalsapproximately1½cupscookedbeans.

1pounddriedbeans,suchaschickpeas,kidney,cannellini,navy,black,orpinto,pickedoverandrinsed


1onion,chopped

3garliccloves,chopped

1freshchile,suchasjalapeñoorserrano,chopped(optional)

Coarsesalt

Placebeansinalargebowlorpot.(Beanscanexpandtotwicetheirsize,sochooseabowlbigenoughtoaccommodatethem.)Addwater

tocovergenerouslyandrefrigerateatleast8andupto24hours.Drainandrinsebeforecooking.

Heatoliveoilinalargepotovermedium.Addonion,garlic,andchile(ifusing),andseasonwithsalt.Cook,stirringfrequently,untilonion

issoft,about5minutes.

Addbeans,8cupswater,and1½teaspoonssalt.Bringtoaboil.Reduceheatandsimmer,partiallycoveredandaddingwateras

neededtokeepbeanssubmerged,untilbeansaretenderallthewaythrough,35minutesto2hours.(Takeafewouttotestfordoneness;beansshouldmasheasilywithafork.)Ifnotusingrightaway,letbeanscoolinthecookingliquid.Refrigerateinanairtightcontainerupto5daysorfreezeupto3months.

MAKES6CUPS

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2

Perserving(1cup):304calories,4.71gfat(0.66gsaturatedfat),0mgcholesterol,


MARINATEDTOFU


1tablespoontoasted-sesameoil

1garlicclove,minced

2to3tablespoonslow-sodiumsoysauce,ortotaste

14ounces(1package)extra-firmtofu,drainedandpressed

1tablespooncanolaorsaffloweroil

Inalargeshallowdish,combinemustard,sesameoil,garlic,andsoysauce.Placetofuindish,andturnoncetocoatevenlywith

marinade.Letmarinateatleast20minutesatroomtemperature.

Heatcanolaoilinalargecast-ironpanovermedium-high.Addtofu;cookuntilgoldenandcrisp,about1to2minutesperside.Serve

immediately.

SERVES4

Perserving:155calories,12gfat(0.75gsaturatedfat),0mgcholesterol,3.61g


ALL-PURPOSESEITAN

BraggLiquidAminosisaprotein-richliquidderivedfromsoybeansthathasanintenselysavoryflavorsimilartothatofsoysauce(whichcanbesubstituted).Vitalwheatglutenflourhasahigherproportionofprotein(calledgluten)thanothertypesofflourandisusedforbreadbakingaswellasformakingseitan.Youcanfindbothoftheseitems,aswellasnutritionalyeastseasoning,atnatural-foodsstoresandfromonlineretailers.

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FORTHEDOUGH

2½cupsvitalwheatglutenflour

¼cupgarbanzobeanflour

¼cupnutritionalyeastseasoning

1teaspoongarlicpowder

1teaspoongroundginger

¼teaspooncoarsesalt

¼teaspoonfreshlygroundpepper

¾cupcoldvegetablestock,preferablyhomemade

¾cupcoldwater

¼cupBraggLiquidAminosorlow-sodiumsoysauce


FORTHESTOCK


4cupswater

¼cupBraggLiquidAminosorlow-sodiumsoysauce


Makethedough:combinedryingredientsinabowlandwetingredientsinanotherbowl.Addwetingredientstothedry,mixing

withaforkuntilblendedcompletely.Transferdoughtoacleansurfaceandkneadbyhand10times.Letrest3minutes.Knead10to15timesmore;letrest15minutes.

Meanwhile,makethestock:bringvegetablestock,thewater,BraggLiquidAminos,andlemonjuicetoaboilinapot.Reducetoa

simmerandcoverpot.

Rolldoughintoathicklog(about3incheswideby8incheslong).Cutcrosswiseintoeight½-inch-thickpiecesandflattentoabout¼-

inchthickness.Adddoughtostock,cover,andsimmeruntilthemiddleofeachdiskisasfirmastheedges,1to1½hours.(Addjustenoughwater

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tokeepdoughsubmergedduringcooking.Besurethestockdoesnotboil.)Removefromheatandletcool,uncovered,incookingliquid.Oncecool,refrigerateinliquidforupto1week;orwrapeachdiskinparchmentandfreezeinaresealableplasticbagupto1month.

MAKESABOUT2POUNDS

Perserving(8ounces):197calories,4gfat(1gsaturatedfat),0mgcholesterol,9g


BASICPOLENTA

1teaspooncoarsesalt

1driedbayleaf

1cupcoarse-groundpolenta(cornmeal)

Freshlygroundpepper

1tablespoonextra-virginoliveoilorunsaltedbutter,forserving(optional)

ShavedParmigiano-Reggiano,forserving(optional)

Bring3cupscoldwater,thesalt,andbayleaftoaboilinaDutchovenoraheavystockpot.Bring2cupswatertoasimmerinasmall

saucepanovermediumheat.

Addthepolentatolargepotinhandfuls,whiskingconstantlyuntilcombined.Reduceheatsothatonlyacoupleoflargebubblesappear

atatimeonthesurface.

Whisktwoladlefulsofsimmeringwaterfromsmallpanintopolenta,andcook,stirringfrequentlywithawoodenspoon,untilwaterhas

beenabsorbed,about5minutes.Continuetoaddtwoladlefulsofwaterevery5minutes,stirringoftenandwaitingforittobeabsorbedbeforeaddingmore,untilpolentaiscreamyandjustpullsawayfromsidesofpot,about45minutes.(Adjustheatasneededduringcooking.)

Ifnotservingimmediately,reduceheattolowestsetting,coverpot,andkeepwarmupto1hour.Removebayleafandseasonwith

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pepperbeforeserving.Whenreadytoserve,stirinoliveoilorbutter,andservewithadampspoon.TopeachservingwithshavedParmigiano-Reggiano.

Forfirmpolenta,omitoliveoilandParmigiano-Reggiano.Pourpolentaintoaslightlydamp8-inchsquarebakingdish.Letstand

untilnolongersteaming,about10minutes.Refrigerate,uncovered,untilcoldandfirm,about1½hours.Coverwithplasticwrap.Refrigerateuntilreadytoserve,upto2days.

MAKES3½CUPS

Perserving(withoutbutterandParmesan;for4servings):130calories,0.5gfat(0g

saturatedfat),0mgcholesterol,27gcarbohydrates,3gprotein,2gfiber

BÉCHAMELSAUCE

6cupslow-fatmilk

6tablespoons(¾stick)unsaltedbutter,cutintopieces

¼cupplus2tablespoonsall-purposeflour

¼teaspoonfreshlygratednutmegCoarsesalt

Bringmilktoagentlesimmerinasmallsaucepanoverlowheat.Meltbutterinamediumsaucepanovermedium.Whiskinflour.

Reduceheattolow,andcook,whiskingoften,3minutes(donotletflourbrown).

Graduallyaddhotmilkintothebuttermixture,whiskingconstantlytopreventlumpsfromforming.Addnutmegandseasonwithsalt.

Bringtoaboil,whiskingconstantly.Cook,whisking,untilthickened,about10minutes.Reduceheattolow,andcookuntiltherawflour

tasteisgone,5to10minutesmore.Letcoolslightlybeforeusing.Saucecanberefrigerated,covered,upto5days;letcoolcompletelybeforestoring.

MAKES6CUPS

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Perserving(½cup):125calories,8.12gfat(5.14gsaturatedfat),24.81mgcholesterol,8.69g


TOMATOSAUCE

2cans(28ounceseach)wholepeeledplumtomatoeswithjuice




Pulsetomatoesandtheirjuicesinafoodprocessoruntilcoarselychopped.

Heatgarlicandoliveoilina5-quartpotovermediumuntilgarlicbeginstosizzle,about2minutes.Addtomatopuree,seasonwithsalt

andpepper,andbringtoaboil.Reduceheat,andsimmer,partiallycoveredandstirringoccasionally,30minutes.Seasonwithsaltandpepper.Saucecanberefrigeratedupto1weekorfrozenupto1monthinanairtightcontainer.

MAKES6CUPS

Perserving(½cup):63calories,4.68gfat(0.65gsaturatedfat),0mgcholesterol,5.54


PIZZASAUCE

¼cupoliveoil

2cans(28ounceseach)wholepeeledtomatoes

1½teaspoonsdriedoregano


Heatoliveoilinalargeskilletovermedium.Usingyourhands,crushtomatoesintoabowl,thenaddtoskilletalongwithoregano.Season

withsaltandpepper.Cookovermedium-lowheat,breakinguptomatoes

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withaspoon,untilsaucehasthickened,40to50minutes.

Forasmoothsauce,passitthroughafoodmill,orpressthroughafinesieveintoalargebowl;discardsolids.Letcoolslightlybefore

using.Saucecanberefrigeratedupto1weekorfrozenupto1monthinanairtightcontainer.

MAKESABOUT4CUPS

Perserving(¼cup):53calories,3.5gfat(0.47gsaturatedfat),0mgcholesterol,3.87g


TOMATO-JALAPEÑOENCHILADASAUCE

1can(28ounces)wholepeeledtomatoes,drained

½whiteonion,diced(about1cup)

1jalapeñochile,quartered(ribsandseedsremovedforlessheatifdesired)


1tablespooncanolaorsaffloweroil

¼cupfreshthymeleaves1teaspoonwhitevinegar

Pinchofsugar

Pureetomatoes,onion,andjalapeñoinablenderuntilsmooth.Seasonwithsaltandpepper.

Inamediumpot,heatoiloverhighuntilshimmering.Addtomatomixtureandsimmer,stirring,untilthickened,5to10minutes.

Removefromheatandstirinthyme,vinegar,andsugar.Seasonwithsaltandpepper.Saucecanberefrigeratedinanairtightcontainerupto4days;letcoolcompletelybeforestoring.

MAKES2½CUPS

Perserving(¼cup):42calories,2gfat(0gsaturatedfat),0mgcholesterol,6g


ROASTEDTOMATOSAUCE

1pintcherrytomatoes(14ounces)

1tablespoonoliveoil


1teaspoonbalsamicvinegar

Preheatovento400°F.Arrangetomatoesina9-by-13-inchbakingdish.Drizzlewiththeoliveoilandseasonwithsaltandpepper.Tosstocombineandroastinanevenlayeruntiltomatoesstarttoburst,20to25minutes.Transfertomatoesandjuicestoabowlandstirinbalsamicvinegar.Servewarmoratroomtemperature.

MAKES1½CUPS

Perserving(¼cup):24calories,0gfat,0mgcholesterol,6gcarbohydrates,2gprotein,

2gfiber

PICODEGALLO

3tomatoes,coredanddiced

½cupfinelychoppedredonion

½cupchoppedfreshcilantro

1jalapeño,ribsandseedsremoved,finelychopped

Juiceof1lime

Coarsesalt

Combineingredientsinabowl,seasoningwithsalttotaste.

MAKES3CUPS

Perserving(½cup):19calories,0.16gfat(0gsaturatedfat),0mgcholesterol,4.2g


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TOMATILLOSALSA

2tablespoonscanolaorsaffloweroil



2¼poundstomatillos,huskedandwashed

1freshserranochile(ribsandseedsremovedforlessheatifdesired)

2tablespoonscoarselychoppedcilantroleaves

Coarsesalt

Heatoilinasaucepanovermedium.Addonionandgarlic;cook,stirringoccasionally,1minute.Stirintomatillos,1cupwater,and

chile.Bringtoaboil.Reducetoasimmer.Cover,andcook,stirringoccasionally,untiltomatilloshavesoftened,about15minutes.Drain,reserving¾cupcookingliquid.Letcoolslightly.

Workinginbatches(donotfillmorethanhalfway),pureetomatillomixtureinafoodprocessorwithreservedcookingliquid.Addcilantro

andseasonwithsalt;pulsetocombine.Salsacanberefrigeratedinanairtightcontainerupto3days;letcoolcompletelybeforestoring.

MAKESABOUT5CUPS

Perserving(½cup):62calories,3.86gfat(0.34gsaturatedfat),0mgcholesterol,6.96


YOGURT-GARLICSAUCE

¾cupplainGreek-styleyogurt(2percent)


1tablespooncapers,preferablysalt-packed,rinsed,andchopped



Combineyogurt,parsley,capers,andgarlicinamediumbowl.Seasonwithsaltandpepper.Cover,andrefrigerateforupto1day.

MAKES1CUP

Perserving(¼cup):29.5calories,0.85gfat(0.56gsaturatedfat),2.81mgcholesterol,2g

carbohydrates,3.31gprotein,0gfiber

TAHINISAUCE

½cuptahini(sesameseedpaste)


1tablespoonoliveoil

1garlicclove,chopped

½teaspoongroundcumin

½teaspoonpaprika

¾cupwater

Coarsesalt

Pureetahini,lemonzestandjuice,oliveoil,garlic,cumin,paprika,andthewaterinafoodprocessoruntilsmooth.Seasonwithsalt.Saucecanberefrigeratedinanairtightcontainerupto1week.

MAKES1¼CUPS

Perserving(¼cup):167calories,14gfat(2gsaturatedfat),0mgcholesterol,6.54g


CHILEMAYONNAISE

¾cupmayonnaise

½teaspoonAsianchilesauce(suchassambaloelek)

Dashoftoasted-sesameoil

Stirtogethermayonnaise,chilesauce,andsesameoilinabowl.

Refrigerate,covered,upto1week.

MAKES¾CUP

Perserving(1tablespoon):57calories,4.91gfat(0.72gsaturatedfat),3.82mgcholesterol,

3.51gcarbohydrates,0.13gprotein,0gfiber

BASILPESTO

1garlicclove

½cuppinenuts

4cupsfreshbasilleaves

½cupextra-virginoliveoil,plusmoreforpouringovertop(optional)

1cupgratedParmigiano-Reggiano(about4ounces)


Inafoodprocessor,pulsegarlicandpinenutsuntilcoarselychopped.Addbasilandoliveoil,andprocesstocombine.Addcheeseandpulsetocombine.Seasonwithsaltandpepper.Tostore,pourathinlayerofoliveoiloverthetop,andrefrigerateinanairtightcontainerupto1week.

MAKES1CUP



HAZELNUTPIZZADOUGH

Hazelnutmealcanbepurchasedatgourmetmarketsorfromonlineretailers;ormakeyourownbypulsingtoasted,skinnedhazelnutsinafoodprocessoruntilfinelyground.

1cupwarmwater(110°F)

1envelopeactivedryyeast(1scanttablespoon)

3tablespoonsextra-virginoliveoil,plusmoreforbowl

1

2

1

2½cupsall-purposeflour,plusmoreforsurfaceandhands

½cuphazelnutmeal

1tablespoonfinelychoppedfreshsageleavesCoarsesalt

Stirtogetherthewaterandyeastinalargebowl;letstanduntilfoamy,about5minutes.Stirinoil.Addflour,hazelnutmeal,sage,

and1½teaspoonssalt;stiruntildoughforms.Turnoutontoaflouredsurface,andkneadwithflouredhandsuntilsmooth.

Transfertoanoiledbowl,turningtocoat.Coverbowlwithplasticwrap,andletriseinawarm,draft-freeplaceuntildoughhasdoubled

involume,about1hour.Dividedoughintotwoballs.Doughcanbewrappedinplasticandrefrigeratedovernightorfrozenupto3months.Thawfrozendoughovernightinrefrigeratorbeforeusing.

MAKESENOUGHFORTWO9½-INCHPIZZAS

HAZELNUTPASTRYDOUGH

You’llhaveoneportionofdoughleftoveraftermakingthecauliflowertart;it’sgreatforappleorpumpkinpie(justshapeitintoadiskinsteadofarectangle).Tomakeregularpiedough,omitthehazelnutsandincreasetheamountofflourto2¼cups;orsubstituteanequalamountofground,toastedalmonds,walnuts,orpecansforthegroundhazelnuts.

1¾cupsall-purposeflour

½cupgroundtoasted,skinnedhazelnuts

Coarsesalt

1cup(2sticks)unsaltedbutter,cutintosmallpieces

¼to½cupicewater

Pulseflour,hazelnuts,and¼teaspoonsaltinafoodprocessoruntilcombined.Addbutter,andpulseuntilmixtureresemblescoarse

2

meal,about10seconds.Drizzle¼cupicewaterevenlyovermixture,andpulseuntilitjustbeginstoholdtogether(doughshouldnotbewetorsticky).Ifdoughistoodry,addmorewater,1tablespoonatatime,andpulse.

Dividedoughinhalf,andshapeeachhalfintoarectangle.Wrapinplasticwrap.Refrigerateuntilfirm,about1hour.Doughcanbe

refrigeratedupto3daysorfrozenupto3months.Letchilleddoughstandatroomtemperaturefor10minutesbeforerolling;thawfrozendoughovernightintherefrigeratorbeforeusing.

MAKESENOUGHFORTWO4-BY-13-INCHTARTS

suggestedmenusMediterraneanMezze

CharredEggplantDip




Assortedolives

Tapas-StyleDinner

BruschettawithLemonandGreen-OliveRelish


TortillaEspañola


VerdantSpringDinner

FreshPeaHummus


BasicPolenta

Strawberriestossedwithfreshmintleaves

SummerFarmer’sMarketLunch


WiltedSummerGreenswithGoatCheeseBruschetta


FallHarvestFeast




Cheeseplatewithfigs,slicedapples,andpears

WarmingWinterDinner



BroccoliniwithLemon

SundayBrunch



GreenSaladwithAll-PurposeVinaigrette

Mixedfreshfruit

AutumnalVeganDinnerParty




Driedfruit,nuts,anddarkchocolate

PortablePicnic


GoldenBeetSlaw


BackyardBarbecue



GrilledCorn,Avocado,andCilantroSalad

AsianDinner


ShiitakeFriedRice


SproutedSummerSalad

TacoFiesta

RajasTacos



MexicanCreamedCorn

Limesorbetwithtoastedcoconut

acknowledgments

Thisbookrepresentstheeffortsofahard-working,dedicatedteamofpeople.Firstandforemost,abigthank-youtoWholeLivingfoodeditorShiraBocar,editor-in-chiefAlannaStang,anddesigndirectorMatthewAxe,aswellastheeditors(pastandpresent)whocontributedrecipesandideastothebook.Themagazinehascultivatedaloyalaudienceofreaderswhoshareinitsmissiontoputlifeandbodyinbalance,andwholisteatingaconsciousdietamongtheirgoalsandaspirations.Wearedelightedtodeliverthisbooktothem.

ThanksalsototheSpecialProjectsGroupatMSLO,particularlyexecutiveeditorEvelynBattagliaandassociateeditorStephanieFletcher,who,undertheguidanceofeditorialdirectorEllenMorrissey,curatedtheinspiringselectionofrecipesandorganizedthemintoonepracticalandbeautifulvolume;andtoformermanagingeditorLisaWaddleforkeepingeverythingonschedule.ToartdirectorJessiBlackhamandformerdesigndirectorDebWood,whocreatedthebook’smodernandcaptivatingdesign,andtoJohnMyers,

whocompiledallofthephotographs.ThankyoutophotographerAndrewPurcellandstylistLucyAttwater,forprovidingmanyofthebeautifulimagesinthisbook,andtotheothertalentedphotographerswhoseworkappearsonthesepages(seethecompletelist,opposite),aswellastophotographyandresearcheditorAnnaRoss.

Asalways,thankyoutoMSLO’schiefintegrationandcreativedirectorGaelTowey,creativedirectorEricA.Pike,andexecutiveeditorialdirectoroffoodLucindaScalaQuinn.OtherswhocontributedtothebookincludeMonitaBuchwald,DeniseClappi,AlisonVanekDevine,TanyaGraff,DavidaHogan,ErikaPreuss,MirandavanGelder,andJocelynC.Zuckerman.

Finally,wethankourlongtimepartnersatClarksonPotter/Publishersforyetanotherbookwearesoveryproudtopublishtogether,includingRicaAllannic,AmyBoorstein,AngelinBorsics,EmmaBrodie,DorisCooper,DerekGullino,PamKrauss,MayaMavjee,MarkMcCauslin,DonnaPassannante,MarysarahQuinn,PattyShaw,JaneTreuhaft,andKateTyler.

photocreditsSANGANphoto1,photo2,photo3

QUENTINBACONphoto1

JAMESBAIGRIEphoto1

CHRISTOPHERBAKERphoto1,photo2

HALLIEBURTONphoto1

LISACOHENphoto1,photo2

JOSEPHDELEOphoto1

JOHNDOLANphoto1

TARADONNEphoto1

DANAGALLAGHERphoto1,photo2,photo3,photo4

BRYANGARDNERphoto1,photo2,photo3,photo4,photo5,photo6,photo7,photo8,photo9,photo10,photo11

HANSGISSINGER

photo1,photo2,photo3,photo4

JONATHANGREGSONphoto1,photo2

RAYMONDHOMphoto1 (right), photo 2, photo 3, photo 4, photo 5, photo 6, photo 7,photo8,photo9,photo10,photo11,photo12,photo13

LISAHUBBARDphoto1,photo2

JOHNKERNICKphoto1,photo2,photo3,photo4,photo5

YUNHEEKIMphoto1,photo2,photo3,photo4,photo5,photo6,photo7,photo8,photo9(left)FREDERICLAGRANGEphoto1,photo2

RITAMAASphoto1

KATEMATHISphoto1

JOHNNYMILLERphoto 1, photo 2 (left), photo 3, photo 4, photo 5, photo 6, photo 7,photo 8, photo 9, photo 10, photo 11, photo 12, photo 13, photo 14,photo15,photo16,photo17,photo18,photo19,photo20,photo21,photo22,photo23,photo24,photo25,photo26,photo27,photo28,photo29,photo30,photo31,photo32,photo33,photo34

MARCUSNILSSONphoto1,photo2,photo3,photo4,photo5,photo6,photo7,photo8(right)VICTORIAPEARSONphoto1

CONPOULOS

photo1,photo2,photo3,photo4,photo5

ANDREWPURCELLfrontandbackcover,photo1,photo2,photo3–photo4,photo5,photo6,photo7,photo8,photo9,photo10,photo11,photo12,photo13,photo14,photo15,photo16,photo17,photo18,photo19,photo20,photo21,photo22,photo23,photo24,photo25,photo26,photo27,photo28,photo29,photo30,photo31,photo32,photo33,photo34,photo35,photo36,photo37,photo38,photo39,photo40,photo41,photo42,photo43,photo44,photo45,photo46,photo47,photo48,photo49,photo50,photo51,photo52,photo53,photo54,photo55,photo56,photo57,photo58,photo59

MARIAROBLEDOphoto1,photo2,photo3,photo4

ELLENSILVERMANphoto1

JONNYVALIANTphoto1

NATOWELTONphoto1,photo2

ANNAWILLIAMSphoto1,photo2,photo3,photo4

ROMULOYANESphoto1

index

KEY

vegan gluten-free specialdiet

A

almond(s):-MintPesto ,photo,7.1RoastedPotatoeswithRomescoSauce ,photo,1.1Toasted,Parsley,andLemon,Linguinewith,7.1,photo

apple(s):andCeleriacMash ,photo,8.1Green,andCabbageSlaw ,8.1,photoKale,andBeetSalad ,5.1,photoLeek,andSquashGratin ,4.1,photoSquash,andCipolliniOnion,Roasted,Salad ,photo,5.1

artichoke(s):Baked,withBreadCrumbs,photo,1.1Hearts,WheatBerrySaladwith,5.1,photoHeartsRomanStyle ,photo,1.1Marinated,andPoachedEggs,Polentawith ,2.1,photopreparing

arugula:OmeletwithAsparagus,Greens,andPecorino ,photo,1.1Pesto,Nut-Free ,photo,7.1Potato,andGreenBeanSaladwithWalnutDressing ,photo,5.1RoastedBeetsandEdamamewith ,photo,1.1

asparagus:andCarrotSlaw ,8.1,photoGoatCheese,andHerbs,Frittatawith ,2.1,photoGreens,andPecorino,Omeletwith ,photo,1.1

Grilled,andRicottaPizza,6.1,photoandLemonRisotto ,photo,2.1Mimosa ,photo,8.1SpringVegetableRagout ,2.1,photo

avocado(s):Beet,andOrangeSalad ,photo,5.1ChipotleSandwiches ,6.1,photoGrilledCorn,andCilantroSalad ,8.1,photoSaladwithBellPepperandTomatoes ,1.1,photoSoup,Chilled ,photo,3.1

B

barley:cookingchartPearl,RisottowithCornandBasil ,2.1,photo-VegetablePotpies ,photo,4.1

basil:Pesto-SpinachPesto ,photo,7.1

bean(s).Seealsochickpea(s);edamame;greenbean(s);lentil(s):-and-GreensTacoswithGoatCheese ,photo,6.1

-and-VegetableSliders,photo,6.1Black,andAvocado,BrownRicewith ,photo,2.1Black,andMilletBowlwithVegetables ,photo,2.1Black-,TortillaCasserole ,4.1,photocanned,cookingwithCannellini,andCavoloNeroSoup ,3.1,photoChili,Vegetarian ,3.1,photoChipotleAvocadoSandwiches ,6.1,photodried,storingFatoushwithCrumbledFeta,5.1,photoFava,Mint,andPecorinoRomanoBruschetta,photo,1.1Gigante,withFetaandGreens ,1.1,photoAPerfectPotofservingideasSouthwesternHash ,photo,2.1

Two-,PastaSalad ,photo,7.1Vegetable-BarleyPotpies ,photo,4.1White,andMushroomStew ,photo,3.1White,andSagePattieswithRoastedTomatoes ,1.1,photoWhite,–BroccoliSoup,Creamy ,photo,3.1White,Mashed,andVegetables ,photo,8.1

BéchamelSaucebeet(s):

-and-Tomato,Roasted,PureewithOrange ,photo,8.1Avocado,andOrangeSalad ,photo,5.1andCarrot,Roasted,Salad ,5.1,photoGolden,Slaw ,8.1,photoGreens,BlueCheese,andHazelnuts,Pastawith,photo,7.1HarvestVegetableGalettewithGreensandGoatCheese,2.1,photoKale,andAppleSalad ,5.1,photoandRicotta,Pastawith,7.1,photoRoasted,andEdamamewithArugula ,photo,1.1Roasted,–GarlicSoup ,3.1,photo

BokChoy,Baby,withChile,Garlic,andGinger ,8.1,photobreadcrumbs,preparingbroccoli:

-and-CheeseOver-EasyOmelet ,2.1,photoandPastaCasseroles,Mini,photo,4.1Pesto,RiceNoodleswith ,7.1,photoandSquash,Steamed,withTahiniSauce ,5.1,photo-WhiteBeanSoup,Creamy ,photo,3.1

BroccoliniwithLemon ,photo,8.1broccolirabe:

withChickpeasandRicotta ,photo,5.1Pesto ,7.1,photoPizzawithHazelnutDough,6.1,photo

bruschetta:Tomato ,1.1,photovariations,photo,1.1

brusselssprout(s):andGrapes,Roasted,withWalnuts ,photo,8.1andLemonSkilletPizza,photo,6.1

Shredded,withPecansandMustardSeeds ,photo,8.1buckwheatgroats,cookingchartBuddhaBowl ,photo,2.1bulgur:

andChickpeaSaladwithCarrot-PistachioDressing ,5.1,photocookingchartRoasted-TomatoTabbouleh ,5.1,photo

burgers.Seealsopatties:Chickpea–BrownRice ,photo,6.1Double-Portobello,withRoastedTomatoes,photo,6.1QuinoaVeggie,6.1,photo

C

cabbage(s):andGreenAppleSlaw ,8.1,photoMixed,Roasted ,photo,8.1Red,andKaleSlaw ,photo,1.1

capers:MaltagliatiwithMarinatedHeirloomTomatoes ,7.1,photoPastawithRoastedCauliflowerandLemonZest ,7.1,photoPennewithOven-RoastedPuttanescaSauce ,7.1,photo

carrot(s):andAsparagusSlaw ,8.1,photoandBeet,Roasted,Salad ,5.1,photoCharred,withGoatCheeseandParsleyBruschetta,photo,1.1-GingerDippingSauce,SummerRollswith ,1.1,photoGlazed,withWholeSpicesandRosemaryGS,8.1,photoMarrakeshStew ,photo,3.1Mashed,withHoneyandChiliPowder ,photo,8.1Roasted,andDill,OrzoSaladwith ,7.1,photoRoastedFallVegetablesandLentilSalad ,photo,5.1

CashewandLentilHummus ,photo,1.1cauliflower:

RedOnion,andChestnutTart,6.1,photoRoasted,andLemonZest,Pastawith ,7.1,photoRoasted,withLemonandCilantro ,8.1,photo

andSweetPotatoGratin,4.1,photoandTomatoes,Roasted,ChickpeaCurrywith ,photo,3.1

celeryroot:Caramelized,andParsley,FrenchLentilswith ,photo,5.1CeleriacandAppleMash ,photo,8.1

cheese:BakedArtichokeswithBreadCrumbs,photo,1.1BasilPestoBlue,BeetGreens,andHazelnuts,Pastawith,photo,7.1BrusselsSproutandLemonSkilletPizza,photo,6.1cookingwithEggplantParmesanStacks ,1.1,photoEnchiladaCasserole ,photo,4.1FatoushwithCrumbledFeta,5.1,photoFreshRicottawithLemon,Basil,andHoneyBruschetta,photo,1.1GreenBeanswithHazelnutsandGorgonzola ,photo,8.1GrilledAsparagusandRicottaPizza,6.1,photoHerbedRicottaSoufflé,4.1,photoKaleLasagna,photo,4.1LighterMacaroniand,4.1,photoNewGreekSalad,photo,5.1No-BakeLasagnawithRicottaandTomatoes,photo,7.1PastawithBeetsandRicotta,7.1,photoPizzaMargherita,6.1,photoRicottaandSpinach–StuffedShells,4.1,photoRoastedButternutSquashLasagna,4.1,photoRoastedEggplantCapreseSalad ,photo,5.1RoastedPotatoesandMushroomswithMeltedTaleggio ,photo,1.1SpinachGnudiwithSageButter,7.1,photostoringStuffedMarinatedHotRedCherryPeppers ,photo,1.1Sunny-Side-UpEggwithPestoPizza,photo,6.1White-CheddarCornChowder ,photo,3.1YellowTomatoeswithBasilPizza,photo,6.1ZucchiniandFetaChoppedSalad ,photo,8.1Zucchini-Ribbon“Lasagna” ,photo,4.1

chickpea(s):

-BrownRiceBurgers ,photo,6.1andBulgurSaladwithCarrot-PistachioDressing ,5.1,photoCurrywithRoastedCauliflowerandTomatoes ,photo,3.1Farro,andFetaSalad,5.1,photoHarvestVegetableGalettewithGreensandGoatCheese,2.1,photoHeartyWinter-VegetableSoup ,3.1,photoMarrakeshStew ,photo,3.1andRicotta,BroccoliRabewith ,photo,5.1andRoastedEggplantSoup ,photo,3.1Salad,Mediterranean ,photo,1.1Smashed,Basil,andRadishDip ,photo,1.1ZucchiniPattiesinPitaBread,photo,6.1

chile(s):ChipotleAvocadoSandwiches ,6.1,photoGarlic,andGinger,BabyBokChoywith ,8.1,photoMayonnaisePicodeGalloPoblano,Corn-Stuffed ,photo,4.1roastingTomatilloSalsaTomato-JalapeñoEnchiladaSauce

chili:Bean,Vegetarian ,3.1,photovariations

cilantro:BrownRice,andEdamameSalad ,5.1,photoGoldenBeetSlaw ,8.1,photoGrilledCorn,andAvocadoSalad ,8.1,photoLongLifeNoodles ,photo,7.1

Coconut,Pomegranate,andLime,SweetPotatoeswith ,1.1,photocorn:

andBasil,PearlBarleyRisottowith ,2.1,photoChowder,White-Cheddar ,photo,3.1Creamed,Mexican ,8.1,photoGrilled,Avocado,andCilantroSalad ,8.1,photo-StuffedPoblanoChiles ,photo,4.1

couscous:

Israeli,andBasil,EggplantSaladwith ,5.1,photopreparing

cucumbers:FatoushwithCrumbledFeta,5.1,photoNewGreekSalad,photo,5.1QuickPickles,photo,bm1.1

CurriedRedLentilSoupwithDriedCherriesandCilantro ,3.1,photo

curry:Chickpea,withRoastedCauliflowerandTomatoes ,photo,3.1GreenVegetable ,3.1,photoPeaandPotato ,3.1,photo

D

dipsandspreads.Seealsopesto;salsas:CharredEggplantDip ,1.1,photo

ChileMayonnaiseFreshPeaHummus ,photo,1.1LentilandCashewHummus ,photo,1.1RoastedGarlic,photo,bm1.1SmashedChickpea,Basil,andRadishDip ,photo,1.1Tapenade,photo,bm1.1

E

edamame:BrownRice,andCilantroSalad ,5.1,photoandRoastedBeetswithArugula ,photo,1.1Salad,Warm ,photo,5.1

eggplant:Charred,Dip ,1.1,photoItalianBaked,withSeitan ,4.1,photoMarrakeshStew ,photo,3.1ParmesanStacks ,1.1,photoRoasted,andChickpeaSoup ,photo,3.1

Roasted,CapreseSalad ,photo,5.1Roasted-VegetableRatatouille ,photo,3.1SaladwithIsraeliCouscousandBasil ,5.1,photo

egg(s).Seealsoomelets:AsparagusMimosa ,photo,8.1buyingandstoringFrittatawithAsparagus,GoatCheese,andHerbs ,2.1,photohard-cookingHerbedRicottaSoufflé,4.1,photoandMushrooms,SkilletGreenswith ,photo,2.1Poached,andMarinatedArtichokes,Polentawith ,2.1,photoPoached,TomatoSoupwith,3.1,photopoachingPotatoandZucchiniHash ,photo,2.1servingideassoft-cookingSunny-Side-Up,withPestoPizza,photo,6.1testingforfreshnessTortillaEspañola ,1.1,photo-VegetableDonburi,2.1,photo

Enchilada,Cheese,Casserole ,photo,4.1EnchiladaSauce,Tomato-Jalapeño ,bm2.1

F

farro:Chickpea,andFetaSalad,5.1,photocookingchartPastaandMushroomGratin,photo,4.1RisottowithWildMushrooms,2.1,photoSaladwithOven-RoastedGrapes ,photo,5.1

fennel:Garden-VegetableLinguine,photo,7.1andQuinoaSaladwithParsleyandDill ,5.1,photoSnapPea,andTarragonSalad ,8.1,photo

flavorboosters,bm1.1,bm1.2FrittatawithAsparagus,GoatCheese,andHerbs ,2.1,photo

fruit.Seespecificfruits

G

galettes:HarvestVegetable,withGreensandGoatCheese,2.1,photoPotatoandLeek,withWatercress ,photo,1.1

garlic:-HerbOil,GrilledPotatoeswith ,8.1,photoandHerbs,Spaghettiwith,photo,7.1Roasted,photo,bm1.1Thirty-Clove,Soup,3.1,photo-YogurtSauce

ginger:Broth,SobaandTofuin ,photo,7.1-CarrotDippingSauce,SummerRollswith ,1.1,photoChile,andGarlic,BabyBokChoywith ,8.1,photo-PeanutSauce,CrispTofuSandwicheswith ,photo,6.1

grains.Seealsofarro;polenta;quinoa;rice:BlackBeanandMilletBowlwithVegetables ,photo,2.1

BuddhaBowl ,photo,2.1BulgurandChickpeaSaladwithCarrot-PistachioDressing ,5.1,photobuyingandstoringcooked,storingcookingchartPearlBarleyRisottowithCornandBasil ,2.1,photoRoasted-TomatoTabbouleh ,5.1,photoservingideasVegetable-BarleyPotpies ,photo,4.1

WheatBerrySaladwithArtichokeHearts,5.1,photowhole,typesof

grapes:andBrusselsSprouts,Roasted,withWalnuts ,photo,8.1Oven-Roasted,FarroSaladwith ,photo,5.1

gratins:Apple,Leek,andSquash ,4.1,photoFarroPastaandMushroom,photo,4.1

Portobello,photo,4.1SweetPotatoandCauliflower,4.1,photo

greenbean(s):Arugula,andPotatoSaladwithWalnutDressing ,photo,5.1with

HazelnutsandGorgonzola ,photo,8.1andQuinoaSalad ,8.1,photoTwo-BeanPastaSalad ,photo,7.1

greens.Seealsoarugula;kale;spinach:-and-BeansTacoswithGoatCheese ,photo,6.1

Beet,BlueCheese,andHazelnuts,Pastawith,photo,7.1andFeta,GiganteBeanswith ,1.1,photoandHerbOmelet ,2.1,photoPastawithRadicchio,Raisins,andPineNuts,7.1,photoPotatoandLeekGalettewithWatercress ,photo,1.1SautéedKohlrabiwithOnionandCream ,8.1,photoSauté-SteamedSwissChard ,photo,8.1ScrambledTofuwithCollards ,photo,2.1ShavedParsnipSalad ,5.1,photoSkillet,withEggsandMushrooms ,photo,2.1WiltedSummer,withGoatCheeseBruschetta,photo,1.1

H

hazelnut(s):BeetGreens,andBlueCheese,Pastawith,photo,7.1andGorgonzola,GreenBeanswith ,photo,8.1PastryDoughPizzaDough

herb(s).Seealsospecificherbs:ArtichokeHeartsRomanStyle ,photo,1.1buyingandstoringandGarlic,Spaghettiwith,photo,7.1HerbedRicottaSoufflé,4.1,photoRoasted-TomatoTabbouleh ,5.1,photo

K

kale:Apple,andBeetSalad ,5.1,photoButternutSquashBakedRisotto ,4.1,photoCavoloNeroandCannelliniBeanSoup ,3.1,photoandGoldenTomatoPasta,photo,7.1Lasagna,photo,4.1Raw,SaladwithPomegranateandToastedWalnuts ,5.1,photoandRedCabbageSlaw ,photo,1.1

Kohlrabi,Sautéed,withOnionandCream ,8.1,photo

L

lasagna:Kale,photo,4.1No-Bake,withRicottaandTomatoes,photo,7.1RoastedButternutSquash,4.1,photo

LeekandPotatoGalettewithWatercress ,photo,1.1lemon:

andGreen-OliveRelishBruschetta,photo,1.1ZestandRoastedCauliflower,Pastawith ,7.1,photo

lentil(s):andCashewHummus ,photo,1.1Cooked,photo,bm1.1French,withCaramelizedCeleryRootandParsley ,photo,5.1Red,Soup,Curried,withDriedCherriesandCilantro ,3.1,photoandRoastedFallVegetablesSalad ,photo,5.1servingideasStewed,withYogurtandCucumbers ,3.1,photoandSweet-PotatoStew ,photo,3.1

M

Mayonnaise,Chile ,bm2.1millet:

andBlackBeanBowlwithVegetables ,photo,2.1cookingchart

Mint-AlmondPesto ,photo,7.1mushroom(s):

Balsamic,andGrilledPolenta ,photo,1.1Double-PortobelloBurgerswithRoastedTomatoes,photo,6.1andEggs,SkilletGreenswith ,photo,2.1andFarroPastaGratin,photo,4.1andLeeksPizza,photo,6.1PortobelloandZucchiniTacos ,6.1,photoPortobelloGratins,photo,4.1andPotatoes,Roasted,withMeltedTaleggio ,photo,1.1QuinoaVeggieBurgers,6.1,photoShiitakeFriedRice,2.1,photoSpinach,andScallionTart,6.1,photoVegetable-BarleyPotpies ,photo,4.1WarmEdamameSalad ,photo,5.1andWhiteBeanStew ,photo,3.1Wild,andGarlicBruschetta,photo,1.1Wild,FarroRisottowith,2.1,photo

N

noodles:forJapanesedishesLongLife ,photo,7.1Rice,withBroccoliPesto ,7.1,photoSobaandTofuinGingerBroth ,photo,7.1

nuts.Seealsoalmond(s);hazelnut(s);pinenuts;walnut(s):buyingandstoring

LentilandCashewHummus ,photo,1.1servingideasShreddedBrusselsSproutswithPecansandMustardSeeds ,photo,

8.1toasting

O

oils,aboutolive(s):

Green-,andLemonRelishBruschetta,photo,1.1PennewithOven-RoastedPuttanescaSauce ,7.1,photoTapenade,photo,bm1.1

omelets:withAsparagus,Greens,andPecorino ,photo,1.1Broccoli-and-CheeseOver-Easy ,2.1,photoGreensandHerb ,2.1,photo

onion(s):Caramelized,photo,bm1.1Cipollini,Squash,andApple,Roasted,Salad ,photo,5.1Red,Cauliflower,andChestnutTart,6.1,photo

Orange,Avocado,andBeetSalad ,photo,5.1

P

parsley:ToastedAlmonds,andLemon,Linguinewith,7.1,photo-WalnutPesto,Fettuccinewith,photo,7.1andWalnutPesto,RoastedSweetPotatoeswith,photo,8.1

parsnip(s):andPotatoes,Mashed,withThyme ,8.1,photoShaved,Salad ,5.1,photo

pasta.Seealsonoodles:withBeetGreens,BlueCheese,andHazelnuts,photo,7.1withBeetsandRicotta,7.1,photoandBroccoliCasseroles,Mini,photo,4.1dried,storingEggplantSaladwithIsraeliCouscousandBasil ,5.1,photoFarro,andMushroomGratin,photo,4.1FettuccinewithParsley-WalnutPesto,photo,7.1Garden-VegetableLinguine,photo,7.1gluten-free,aboutGoldenTomatoandKale,photo,7.1KaleLasagna,photo,4.1LighterMacaroniandCheese,4.1,photo

LinguinewithToastedAlmonds,Parsley,andLemon,7.1,photoMaltagliatiwithMarinatedHeirloomTomatoes ,7.1,photoNo-BakeLasagnawithRicottaandTomatoes,photo,7.1OrzoSaladwithRoastedCarrotsandDill ,7.1,photoPennewithOven-RoastedPuttanescaSauce ,7.1,photopreparingcouscous,bm2.1withRadicchio,Raisins,andPineNuts,7.1,photoRicottaandSpinach–StuffedShells,4.1,photo

RoastedButternutSquashLasagna,4.1,photowithRoastedCauliflowerandLemonZest ,7.1,photo

withRoastedPumpkin,photo,7.1Salad,Two-Bean ,photo,7.1servingideasSpaghettiwithGarlicandHerbs,photo,7.1SpinachGnudiwithSageButter,7.1,photowhole-grain,about

PastryDough,Hazelnutpatties:

Bean-and-VegetableSliders,photo,6.1WhiteBeanandSage,withRoastedTomatoes ,1.1,photoZucchini,inPitaBread,photo,6.1

Peanut-GingerSauce,CrispTofuSandwicheswith ,photo,6.1pea(s):

Fresh,Hummus ,photo,1.1andMint,PotatoSaladwith ,8.1,photoandPotatoCurry ,3.1,photoSnap,Fennel,andTarragonSalad ,8.1,photoSpringVegetableRagout ,2.1,photo

PecansandMustardSeeds,ShreddedBrusselsSproutswith ,photo,8.1pepper(s).Seealsochile(s):

Bell,Pesto,Smoky ,photo,7.1HotRedCherry,StuffedMarinated ,photo,1.1MarinatedRoasted,photo,bm1.1RoastedPotatoeswithRomescoSauce ,photo,1.1

RoastedRed,SoupwithQuinoaSalsa ,photo,3.1Roasted-VegetableRatatouille ,photo,3.1roasting

pesto:Almond-Mint ,photo,7.1Arugula,Nut-Free ,photo,7.1BasilBroccoli,RiceNoodleswith ,7.1,photoBroccoliRabe ,7.1,photoParsleyandWalnut,RoastedSweetPotatoeswith,photo,8.1Parsley-Walnut,Fettuccinewith,photo,7.1SmokyBellPepper ,photo,7.1Spinach-Basil ,photo,7.1withSunny-Side-UpEggPizza,photo,6.1Walnut-Sage ,photo,7.1

Pickles,Quick,photo,bm1.1PicodeGallopineapple:

SproutedSummerSalad ,photo,5.1pinenuts:

BasilPestoBroccoliRabePesto ,7.1,photoRadicchio,andRaisins,Pastawith,7.1,photoWalnut-SagePesto ,photo,7.1

pizza:BroccoliRabe,withHazelnutDough,6.1,photoButternutSquash,withHazelnutDough ,6.1,photoGrilledAsparagusandRicotta,6.1,photoMargherita,6.1,photoMushroomsandLeeks,photo,6.1Skillet,BrusselsSproutandLemon,photo,6.1Sunny-Side-UpEggwithPesto,photo,6.1YellowTomatoeswithBasil,photo,6.1

pizzadough:HazelnutWhole-Wheat

PizzaSaucepolenta:

Basic“Fries,”Baked ,photo,8.1Grilled,andBalsamicMushrooms ,photo,1.1withPoachedEggsand

MarinatedArtichokes ,2.1,photopomegranate:Coconut,andLime,SweetPotatoeswith ,1.1,photo

andToastedWalnuts,RawKaleSaladwith ,5.1,photopotato(es).Seealsosweetpotato(es):

Arugula,andGreenBeanSaladwithWalnutDressing ,photo,5.1CeleriacandAppleMash ,photo,8.1Grilled,withGarlic-HerbOil ,8.1,photoHarvestVegetableGalettewithGreensandGoatCheese,2.1,photoandLeekGalettewithWatercress ,photo,1.1MashedWhiteBeansandVegetables ,photo,8.1andMushrooms,Roasted,withMeltedTaleggio ,photo,1.1andParsnips,Mashed,withThyme ,8.1,photoandPeaCurry ,3.1,photoRoasted,withRomescoSauce ,photo,1.1SaladwithPeasandMint ,8.1,photoSouthwesternHash ,photo,2.1Tomato,andSquashTian ,photo,8.1TortillaEspañola ,1.1,photoandZucchiniHash ,photo,2.1

proteinsources,meatlessPumpkin,Roasted,Pastawith,photo,7.1

Q

quinoa:aboutcookingchartandFennelSaladwithParsleyandDill ,5.1,5.2andGreenBeanSalad ,8.1,photoandPistachios,StuffedAcornSquashwith ,1.1,photoSaladwithToastedAlmonds ,photo,5.1

Salsa,RoastedRedPepperSoupwith ,photo,3.1SproutedSummerSalad ,photo,5.1VeggieBurgers,6.1,photo

R

Radicchio,Raisins,andPineNuts,Pastawith,7.1,photoRadish,SmashedChickpea,andBasilDip ,1.1,1.2Raisins,Radicchio,andPineNuts,Pastawith,7.1,photorice:

AsparagusandLemonRisotto ,photo,2.1Black-,Stir-Fry ,photo,2.1Brown,–ChickpeaBurgers ,photo,6.1Brown,Edamame,andCilantroSalad ,5.1,photoBrown-,Stir-FrywithMarinatedTofu ,2.1,photoBrown,withBlackBeansandAvocado ,photo,2.1ButternutSquashBakedRisotto ,4.1,photocookingchartShiitakeFried,2.1,photoVegetable-EggDonburi,2.1,photo

risotto:AsparagusandLemon ,photo,2.1Baked,ButternutSquash ,4.1,photoFarro,withWildMushrooms,2.1,photoPearlBarley,withCornandBasil ,2.1,photo

S

Sage-WalnutPesto ,photo,7.1salads.Seealsoslaws:

Arugula,Potato,andGreenBean,withWalnutDressing ,photo,5.1Avocado,Beet,andOrange ,photo,5.1Avocado,withBellPepperandTomatoes ,1.1,photoBroccoliRabewithChickpeasandRicotta ,photo,5.1BrownRice,Edamame,andCilantro ,5.1,photoBulgurandChickpea,withCarrot-PistachioDressing ,5.1,photo

Chickpea,Mediterranean ,photo,1.1Edamame,Warm ,photo,5.1Eggplant,withIsraeliCouscousandBasil ,5.1,photoFarro,Chickpea,andFeta,5.1,photoFarro,withOven-RoastedGrapes ,photo,5.1FatoushwithCrumbledFeta,5.1,photoFennel,SnapPea,andTarragon ,8.1,photoFennelandQuinoa,withParsleyandDill ,5.1,photoFrenchLentilswithCaramelizedCeleryRootandParsley ,photo,

5.1Greek,New,photo,5.1GrilledCorn,Avocado,andCilantro ,8.1,photoKale,Apple,andBeet ,5.1,photoOrzo,withRoastedCarrotsandDill ,7.1,photoPotato,withPeasandMint ,8.1,photoQuinoa,withToastedAlmonds ,photo,5.1QuinoaandGreenBean ,8.1,photoRawKale,withPomegranateandToastedWalnuts ,5.1,photoRoastedBeetandCarrot ,5.1,photoRoastedBeetsandEdamamewithArugula ,photo,1.1RoastedEggplantCaprese ,photo,5.1RoastedFallVegetablesandLentil ,photo,5.1RoastedSquash,Apple,andCipolliniOnion ,photo,5.1Roasted-TomatoTabbouleh ,5.1,photoShavedParsnip ,5.1,photoSproutedSummer ,photo,5.1SteamedBroccoliandSquashwithTahiniSauce ,5.1,photoTofuwithTomatoes,Basil,andMint ,5.1,photoTwo-BeanPasta ,photo,7.1WheatBerry,withArtichokeHearts,5.1,photoZucchiniandFetaChopped ,photo,8.1

salsas:PicodeGalloRoastedSweetPotato ,1.1,photoTomatillo

sandwiches.Seealsoburgers;tacos:CaliforniaVeggie,photo,6.1ChipotleAvocado ,6.1,photo

CrispTofu,withPeanut-GingerSauce ,photo,6.1ZucchiniPattiesinPitaBread,photo,6.1

sauces.Seealsopesto:BéchamelPizzaRoastedTomatoTahiniTomatoTomato-JalapeñoEnchiladaYogurt-Garlic

seeds,toastingseitan:

aboutAll-PurposeItalianBakedEggplantwith ,4.1,photo

slaws:AsparagusandCarrot ,8.1,photoCabbageandGreenApple ,8.1,photoGoldenBeet ,8.1,photoKaleandRedCabbage ,photo,1.1Soufflé,HerbedRicotta,4.1,photosoups.Seealsostews:Broccoli–WhiteBean,Creamy ,photo,3.1ButternutSquash,Spiced ,photo,3.1CavoloNeroandCannelliniBean ,3.1,photoChilledAvocado ,photo,3.1CurriedRedLentil,withDriedCherriesandCilantro ,3.1,photoRoastedBeet–Garlic ,3.1,photoRoastedEggplantandChickpea ,photo,3.1RoastedRedPepper,withQuinoaSalsa ,photo,3.1Thirty-CloveGarlic,3.1,photoTomato,withPoachedEggs,3.1,photoWhite-CheddarCornChowder ,photo,3.1Winter-Vegetable,Hearty ,3.1,photo

spices:buyingandstoring

Whole,andRosemary,GlazedCarrotswith ,8.1,photospinach:

-BasilPesto ,photo,7.1Black-BeanTortillaCasserole ,4.1,photoGnudiwithSageButter,7.1,photoMushroom,andScallionTart,6.1,photoandRicotta–StuffedShells,4.1,photoWilted,andYogurt,SpicedTofuwith ,photo,2.1

squash.Seealsozucchini:Acorn,Stuffed,withQuinoaandPistachios ,1.1,photoApple,andCipolliniOnion,Roasted,Salad ,photo,5.1Apple,andLeekGratin ,4.1,photoandBroccoli,Steamed,withTahiniSauce ,5.1,photoButternut,BakedRisotto ,4.1,photoButternut,PizzawithHazelnutDough ,6.1,photoButternut,Roasted,Lasagna,4.1,photoButternut,Soup,Spiced ,photo,3.1MarrakeshStew ,photo,3.1PastawithRoastedPumpkin,photo,7.1RoastedFallVegetablesandLentilSalad ,photo,5.1Tomato,andPotatoTian ,photo,8.1

stews:ChickpeaCurrywithRoastedCauliflowerandTomatoes ,photo,

3.1chilivariationsGreenVegetableCurry ,3.1,photoLentilandSweet-Potato ,photo,3.1Marrakesh ,photo,3.1PeaandPotatoCurry ,3.1,photoRoasted-VegetableRatatouille ,photo,3.1StewedLentilswithYogurtandCucumbers ,3.1,photoVegetarianBeanChili ,3.1,photoWhiteBeanandMushroom ,photo,3.1Stock,Vegetable ,bm2.1SummerRollswithCarrot-GingerDippingSauce ,1.1,photo

sweetpotato(es):andCauliflowerGratin,4.1,photowithCoconut,Pomegranate,and

Lime ,1.1,photoandLentilStew ,photo,3.1Roasted,Salsa ,1.1,photoRoasted,withParsleyandWalnutPesto,photo,8.1

SwissChard,Sauté-Steamed ,photo,8.1

T

Tabbouleh,Roasted-Tomato ,5.1,phototacos:

Beans-and-Greens,withGoatCheese ,photo,6.1PortobelloandZucchini ,6.1,photo

TahiniSauceTapenade,photo,bm1.1tarts.Seealsogalettes:

Cauliflower,RedOnion,andChestnut,6.1,photoMushroom,Spinach,andScallion,6.1,photo

tempeh:aboutSouthwesternHash ,photo,2.1

tofu:aboutBlack-RiceStir-Fry ,photo,2.1BuddhaBowl ,photo,2.1Crisp,SandwicheswithPeanut-GingerSauce ,photo,6.1MarinatedMarinated,Brown-RiceStir-Frywith ,2.1,photopressingScrambled,withCollards ,photo,2.1andSobainGingerBroth ,photo,7.1Spiced,withWiltedSpinachandYogurt ,photo,2.1withTomatoes,

Basil,andMint ,5.1,photoZucchini-Ribbon“Lasagna” ,photo,4.1

tomatillo(s):Corn-StuffedPoblanoChiles ,photo,4.1Salsa

tomato(es):

-and-Beet,Roasted,PureewithOrange ,photo,8.1Basil,andMint,Tofuwith ,5.1,photoandBellPepper,AvocadoSaladwith ,1.1,photoblanchingandpeelingBruschetta ,1.1,photoEggplantParmesanStacks ,1.1,photoGarden-VegetableLinguine,photo,7.1Gazpacho,Smooth ,3.1,photoGolden,andKalePasta,photo,7.1ItalianBakedEggplantwithSeitan ,4.1,photo-JalapeñoEnchiladaSauceMarinatedHeirloom,Maltagliatiwith ,7.1,photoNewGreekSalad,photo,5.1PennewithOven-RoastedPuttanescaSauce ,7.1,photoPicodeGalloPizzaMargherita,6.1,photoPizzaSauceProvençal,8.1,photoandRicotta,No-BakeLasagnawith,photo,7.1Roasted,Sauce ,bm2.1Roasted-,Tabbouleh ,5.1,photoRoasted-VegetableRatatouille ,photo,3.1SauceSoupwithPoachedEggs,3.1,photoSquash,andPotatoTian ,photo,8.1andWalnuts,Zucchini“Pasta”with ,1.1,photoYellow,withBasilPizza,photo,6.1Zucchini-Ribbon“Lasagna” ,photo,4.1

TortillaEspañola ,1.1,phototortilla(s):

Beans-and-GreensTacoswithGoatCheese ,photo,6.1Casserole,Black-Bean ,4.1,photoCheeseEnchiladaCasserole ,photo,4.1PortobelloandZucchiniTacos ,6.1,photo

V

vegetable(s).Seealsospecificvegetables:-and-BeanSliders,photo,6.1BlackBeanandMilletBowlwith ,photo,2.1BuddhaBowl ,photo,2.1CaliforniaVeggieSandwiches,photo,6.1-EggDonburi,2.1,photoGarden-,Linguine,photo,7.1Green,Curry ,3.1,photoLongLifeNoodles ,photo,7.1MashedWhiteBeansand ,photo,8.1Spring,Ragout ,2.1,photoStockSummerRollswithCarrot-GingerDippingSauce ,1.1,photoWinter-,Soup,Hearty ,3.1,photo

Vinaigrette,All-Purpose,photo,bm1.1vinegars,about

W

walnut(s):-ParsleyPesto,Fettuccinewith,photo,7.1andParsleyPesto,RoastedSweetPotatoeswith,photo,8.1PastawithRoastedPumpkin,photo,7.1RoastedBrusselsSproutsandGrapeswith ,photo,8.1-SagePesto ,photo,7.1

Watercress,PotatoandLeekGalettewith ,photo,1.1wheatberry(ies):

cookingchartSaladwithArtichokeHearts,5.1,photowildrice,cookingchart

Y

yogurt:-GarlicSauceSauce,BroiledZucchiniwith ,photo,8.1

Z

zucchini:Broiled,withYogurtSauce ,photo,8.1andFetaChoppedSalad ,photo,8.1“Pasta”withTomatoesandWalnuts ,1.1,photoPattiesinPitaBread,photo,6.1andPortobelloTacos ,6.1,photoandPotatoHash ,photo,2.1-Ribbon“Lasagna” ,photo,4.1Roasted-VegetableRatatouille ,photo,3.1

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Meatless: More Than 200 of the Very Best Vegetarian Recipes