Appetite For Reduction Part 12

Turn off the heat. Use a potato masher to mash the yams five or six times, leaving some whole. Add the orange juice, beans, and cilantro. Let sit for about 10 minutes; the beans should be heated through. Stir well and serve garnished with cilantro.

Summer Lovin' Curried Corn & Veggie Chowder SERVES 4 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 45 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 180 Calories from fat: 50 Total fat: 5 g Saturated fat: 2.5 g Trans fat: 0 g Total carb: 30 g Fiber: 4 g Sugars: 8 g Protein: 7 g Cholesterol: 0 mg Sodium: 760 mg Vitamin A: 80% Vitamin C: 100% Calcium: 6% Iron: 15% This is a fabulous way to spend a summer night when corn and zucchini are plentiful and the kitchen has cooled down enough to turn on the stove. But you know, if the mood strikes in winter, don't let the t.i.tle dissuade you. You'd think that this chowder was just swimming in oil and fat, but it's actually really nice and light. A little coconut milk and arrowroot help out with the thickening, and pureeing the corn helps out with the creaminess. I like it hot, so I use a teaspoon of red pepper flakes. If you prefer a mild curry, just leave it out or use teaspoon instead. And if you'd like to serve it with something, I think a cup of simple brown basmati rice would be just loverly.

1 teaspoon canola oil 1 teaspoon canola oil 1 cup shallots, chopped finely 1 red bell pepper, seeded and chopped finely 4 cloves garlic, minced 1 tablespoon minced fresh ginger teaspoon red pepper flakes (optional) 1 zucchini, sliced into small pieces (about pound) 1 cups corn, from 3 ears corn (reserve cobs) teaspoon salt 3 cups vegetable broth 2 teaspoons arrowroot powder cup peeled, finely chopped carrots (I cheat and use baby carrots, 'cause the work is half done for you) 1 heaping tablespoon mild curry powder cup light coconut milk Juice of lime, or to taste Fresh cilantro, for garnish (optional) Preheat a 4-quart pot over medium-high heat. Saute the shallots and red bell pepper in the oil until translucent, about 4 minutes. Use a little non-stick cooking spray or broth if needed. Add the garlic, ginger, and red pepper flakes, and saute for another minute. Add the zucchini and corn and sprinkle in the salt. Cook for about 3 minutes, stirring once.

Measure 1 cup of the broth into a measuring cup. Mix in the arrowroot with a fork until dissolved. You do this because it's just easier to get the arrowroot dissolved into smaller quant.i.ties of liquid. Add the arrowroot mixture to the pot, along with the rest of the broth. Mix in the carrots and curry powder. Cover the pot and bring to a boil. Once boiling, break the corn cobs in halfand add them to the pot. Lower the heat to a simmer and cook for about 20 minutes, or until the vegetables are tender. Remove the corn cobs. Add the coconut milk and lime juice.

TIP TIP This recipe uses a method that really makes corn chowder shine: Let the corn cobs stew in the pot. They hold lots of maize-y flavor, so don't let 'em go to waste. At the end, you remove the cobs and only your delicious soup knows they were ever there. I suppose you can use frozen corn instead, but only if you're really crunched for time. This recipe uses a method that really makes corn chowder shine: Let the corn cobs stew in the pot. They hold lots of maize-y flavor, so don't let 'em go to waste. At the end, you remove the cobs and only your delicious soup knows they were ever there. I suppose you can use frozen corn instead, but only if you're really crunched for time.

Use an immersion blender to blend about half of the soup. If you don't have an immersion blender (get one!), then transfer about half of the soup to a blender or food processor and puree until smooth, then add back to the pot. If the soup is still steaming hot, make sure to either keep the opening on top of your food processor open, or lift the lid often for steam to escape. If steam builds up in a closed container it can explode the lid off. Ouch.

Taste for seasoning. Serve garnished with cilantro, if you like.

Red Lentil & Root Veggie Dal SERVES 6 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 45 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 240 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 44 g Fiber: 16 g Sugars: 12 g Protein: 12 g Cholesterol: 0 mg Sodium: 980 mg Vitamin A: 100% Vitamin C: 50% Calcium: 10% Iron: 20% Root vegetables perk up this characteristically humble dish. Dal is a velvety, spicy stew served throughout India and some parts of the Middle East, made from any quick cooking "split" legume. Here, we use red lentils and simplify spices a bit to make for an easy and pantry-friendly soup. The root veggies add a creamy texture and an earthy peppery taste that is just slightly sweet. I use parsnip and rutabaga for this soup, but you can use which ever root veggies you like. Serve over brown basmati rice.

2 teaspoons olive oil 2 teaspoons olive oil 1 medium-size onion, diced finely 3 cloves garlic, minced 1 tablespoon minced fresh ginger teaspoon red pepper flakes 2 teaspoons coriander seeds, crushed 2 to 3 teaspoons mild curry powder (start with 2 teaspoons and add more at the end, if you like) 1 teaspoon ground c.u.min teaspoon ground cardamom teaspoon ground cinnamon 1 teaspoons salt 4 cups vegetable broth 1 cup dried red lentils pound parsnip, peeled and diced into -inch pieces (about 2 cups) pound rutabaga or turnip, peeled and diced into -inch pieces (about 2 cups) 1 cup baby carrots, cut into -inch pieces Lime slices, for serving (optional) Preheat a 4-quart pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minutes. Add the garlic, ginger, and red pepper flakes, and saute for another minute.

Add the remaining spices and salt, and saute for about 30 seconds, then add the broth, lentils, and the remaining vegetables. Cover the pot and bring to a boil, keeping a close eye on it. Once it's boiling, lower the heat to a simmer and cook for about 20 minutes, until the lentils are creamy and the vegetables are soft. If neccesary, thin the soup by adding up to a cup of water. Taste for salt and seasonings.

Let the soup sit for 10 minutes or so for maximum flavor. Serve garnished with lime slices.

TIP TIP To peel a rutabaga or turnip, hold it stem side up and use your 8-inch chef's knife to thinly slice off the peel, running the knife down the side of the vegetable from top to bottom. The more practice you get, the easier it will be; you just have to know where the curve is to get it as thin as possible. To peel a rutabaga or turnip, hold it stem side up and use your 8-inch chef's knife to thinly slice off the peel, running the knife down the side of the vegetable from top to bottom. The more practice you get, the easier it will be; you just have to know where the curve is to get it as thin as possible. TIP TIP As the years go by, my coriander seed-crushing techniques get more and more refined. The easiest way to crush coriander is to place the seeds in a plastic sandwich bag and roll them with a rolling pin for about a minute. I keep a plastic bag in my spice cabinet for this very reason, and just reuse it as much as I can until it falls apart. It's really a great method to coax the most flavor out of your coriander. If you really, really don't feel like it, 1 teaspoons of ground coriander can be used in its place. As the years go by, my coriander seed-crushing techniques get more and more refined. The easiest way to crush coriander is to place the seeds in a plastic sandwich bag and roll them with a rolling pin for about a minute. I keep a plastic bag in my spice cabinet for this very reason, and just reuse it as much as I can until it falls apart. It's really a great method to coax the most flavor out of your coriander. If you really, really don't feel like it, 1 teaspoons of ground coriander can be used in its place.

Peruvian Purple Potato Soup SERVES 6 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 45 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 150 Calories from fat: 10 Total fat: 1 g Saturated fat: 0 g Trans fat: 0 g Total carb: 30 g Fiber: 4 g Sugars: 4 g Protein: 5 g Cholesterol: 0 mg Sodium: 570 mg Vitamin A: 0% Vitamin C: 60% Calcium: 4% Iron: 8% Why is this soup Peruvian? Maybe because purple potatoes are native to Peru, or maybe because I love alliteration. When I spot purple potatoes at the farmers' market, I can't stop myself from lugging home a ton of them. Slice them open and they're such a gorgeous hue, the kind of purple you want to paint your room on a Sat.u.r.day evening when you're fifteen and have no Cure concert to go to. But these days you don't have to go to the farmers' market to procure some of these beauties; many well-stocked supermarkets sell purple potatoes, or at least blue potatoes, which would be great in this soup, too. After boiling the potatoes the color does fade just a tad, so I cheat and grate in some beet at the end. Unless you're a food photographer or entering the soup into a purple food compet.i.tion, that probably isn't exactly necessary.

1 teaspoon olive oil 1 teaspoon olive oil 1 small yellow onion, chopped finely 2 jalapenos, seeded and sliced 2 bay leaves 3 cloves garlic, minced 4 cups vegetable broth 2 pounds purple potatoes, peeled and cut into -inch chunks teaspoon salt, plus more to taste cup lightly packed fresh cilantro, chopped 1 tablespoon freshly squeezed lime juice, or to taste A little grated beet, for color (optional) Preheat a 4-quart pot over medium heat. Saute the onions, jalapenos, and bay leaves for about 7 minutes, until translucent. Add the garlic and saute for 3 minutes more.

Add the potatoes, water, and salt. Cover and bring to a boil. Once boiling, lower the heat a bit to a slow simmer and cook until the potatoes are tender, 15 to 18 minutes.

Use an immersion blender to puree half the soup, or transfer half of the soup to a blender or food processor and puree. Be sure to let the steam escape between pulses so that it doesn't build up and explode all over you. If using a blender, return the pureed soup to the pot and mix.

Add the cilantro and lime, and taste for salt. Grate in a little bit of beet, using a Microplane grater if you've got one. Use about a tablespoon. Let the soup sit for at least 5 minutes for the flavors to blend. Serve!

TIP TIP Peel the potatoes while the onions are sauteeing, or if you don't care about a little potato skin in your soup, live on the edge and forgo the peeling altogether Peel the potatoes while the onions are sauteeing, or if you don't care about a little potato skin in your soup, live on the edge and forgo the peeling altogether.

Smoky Split Pea Soup SERVES 6 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 1 HOUR [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 190 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 32 g Fiber: 12 g Sugars: 8 g Protein: 13 g Cholesterol: 0 mg Sodium: 970 mg Vitamin A: 120% Vitamin C: 10% Calcium: 8% Iron: 20% What kind of soup chapter would this be if there were no split pea recipe? I'd be the laughingstock (no pun intended) of the soup community. This is what you wanna slurp on any day of the week, for any and every occasion. This version is made smoky and sultry with a dose of smoked paprika.

1 teaspoon olive oil 1 teaspoon olive oil 1 medium-size onion, diced small 4 cloves garlic, minced Several pinches of freshly ground black pepper 1 teaspoon salt 4 teaspoons smoked paprika 2 teaspoons dried thyme 1 cups diced carrots 1 cups split peas 6 cups vegetable broth 1 tablespoon freshly squeezed lemon juice, or to taste Preheat a 4-quart pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minutes. Add the garlic, pepper, and salt, and saute for another minute. Add the paprika and thyme, and stir continuously for about 15 seconds to toast the spices a bit.

Add the carrots, split peas, and broth. Cover the pot and bring to a boil, keeping a close eye on it. Once it's boiling, lower the heat to a simmer and cook for about 40 minutes, until the lentils are creamy. Stir occasionally to prevent the soup from burning at the bottom. If necessary, thin the soup with water. Add the lemon juice and taste for salt and seasonings.

Let the soup sit for 10 minutes or so for maximum flavor and serve.

CHAPTER 8.

Comfort Curries, Chili, & Stews THIS CHAPTER IS ALL ABOUT THE COMFORT: SAUCY, SAVORY, and filling one-pot meals that come together in a snap. Aromatic curries, spicy chili, and hearty stews, these are weeknight meals that hit the spot. These dishes are also a great opportunity to flex your spice rack muscles. Build your spice a.r.s.enal as you build your repertoire, recipe by recipe. Take advantage of the bulk bins at your health food store or Indian market; this way the spices are not only cheaper, but you can buy smaller quant.i.ties. You'll never have to let spices expire or collect dust because you'll be buying in manageable quant.i.ties that you know you'll use.

It's also a great time to experiment with new ingredients. I utilize every bean under the sun, leave no grain unturned and no veggie left behind, to bring satisfying meals with variety to your stovetop.

Many of these recipes come together in 30 minutes, and the ones that take longer don't require more work, just a bit more time. But don't let longer cooking times deter you; it just means you've got more downtime to plan the week's menu or study for the bar or play Rock Band. You know, whatever you feel like doing.

Most of the recipes call for a four-quart pot. A heavy-bottomed, stainless-steel pot with a secure lid and a long handle is my weapon of choice. Definitely invest in something st.u.r.dy. That beat-up piece of aluminum from the dollar store just won't cut it.

Above all, have fun with this chapter. Try the recipes out as written if you're new at this, but don't be afraid to experiment with what's in season and what you have on hand. That's what comfort's all about: knowing things will be okay, no matter what.

2nd Avenue Vegetable Korma SERVES 4 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 30 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 180 Calories from fat: 45 Total fat: 5 g Saturated fat: 2.5 g Trans fat: 0 g Total carb: 29 g Fiber: 9 g Sugars: 12 g Protein: 9 g Cholesterol: 0 mg Sodium: 720 mg Vitamin A: 210% Vitamin C: 180% Calcium: 10% Iron: 15% One of my favorite restaurants in NYC is Madras, located downtown on Second Avenue. Rumor has it that they are closing, and maybe by the time you read this they will be gone. It's too bad because they serve the best vegan southern Indian food I've ever had, and this vegetable korma is a tribute. Vegetable korma is generally a rich and creamy curry with braised vegetables. Their version has a lot of coconut milk; mine has a bit of light coconut milk, but it's still rich and yummy and it takes only 30 minutes. So if you can get to Sixth Street and Second Avenue in 30 minutes, then G.o.dspeed. If not, then try this dish over some brown basmati rice. It would also be delicious over mashed sweet potato or the Cranberry-Cashew Biryani Cranberry-Cashew Biryani (page 67). (page 67).

1 teaspoon olive oil 1 teaspoon olive oil 1 small red onion, quartered and sliced thinly 3 cloves garlic, minced 2 tablespoons minced fresh ginger 2 teaspoons curry powder 1 teaspoon garam masala 1 teaspoon ground c.u.min teaspoon ground coriander teaspoon salt 2 cups vegetable broth 1 pounds cauliflower, trimmed and cut into florets 1 pound zucchini, cut on a bias in -inch slices pound carrots, peeled and cut on a bias in -inch slices cup frozen peas cup light coconut milk 1 teaspoon agave nectar cup chopped fresh cilantro (optional) Extra chopped fresh cilantro, for garnish Preheat a 4-quart pot over medium heat. Saute the onion in the oil for about 5 minutes, until translucent. Use a little nonstick cooking spray if needed. Add the garlic and ginger, and saute for another minute.

Add the broth to deglaze the pan. Mix in the spices and salt. Add the cauliflower, zucchini, and carrots. They won't be competely submerged, but that's okay. Cover the pot and turn up the heat to bring the broth to a boil. Let boil for 7 to 10 minutes, until the veggies are tender.

Add the peas, coconut milk, agave, and cilantro (if using). Taste for salt. Turn off the heat and let the flavors meld for about 5 minutes. Serve the korma in bowls over rice, garnished with cilantro.

TIP TIP Get colorful! Combine the zucchini with yellow summer squash and switch out half of the cauliflower with broccoli Get colorful! Combine the zucchini with yellow summer squash and switch out half of the cauliflower with broccoli. TIP TIP If you'd like to add some protein to this dish, try a cup and a half of chickpeas, or some dry-fried tofu (see the If you'd like to add some protein to this dish, try a cup and a half of chickpeas, or some dry-fried tofu (see the Hoison-Mustard Tofu Hoison-Mustard Tofu recipe, page 153). Add either along with the peas and stuff at the end, just enough to heat through. recipe, page 153). Add either along with the peas and stuff at the end, just enough to heat through.

Curried Chiekpeas & Greens SERVES 6 * ACTIVE TIME: 30 MINUTES * TOTAL TIME: 20 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 240 Calories from fat: 50 Total fat: 5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 41 g Fiber: 10 g Sugars: 9 g Protein: 13 g Cholesterol: 0 mg Sodium: 670 mg Vitamin A: 470% Vitamin C: 320% Calcium: 30% Iron: 30% When my best friend and I first went vegetarian in the '80s, we spent a bunch of time living on cheeseless pizza and broccoli from a Chinese takeout place. My best friend's dad was Pakistani, and when he heard what we were eating, he insisted we visit one of the Pakistani restaurants on Coney Island Avenue in Brooklyn. And my love of Chana Saag, whose name means "chickpeas and greens," was born. I've been making this recipe in some form or other for about twenty years, and I still can't get enough of it. Leafy greens are cooked down until tender and velvety, punctuated by chickpeas and underlined with spice. Serve with brown basmati rice, or with any of the Indian-style sides.

2 teaspoons olive oil 2 teaspoons olive oil 2 teaspoons mustard seeds 1 small onion, diced small 4 cloves garlic, minced 2 tablespoons minced fresh ginger teaspoon red pepper flakes (optional, if you like it spicy) 1 tablespoon curry powder 2 teaspoons ground c.u.min 1 teaspoon ground coriander 1 teaspoon garam masala 1 teaspoon salt 1 (12-ounce can) crushed tomatoes 2 pounds kale, coa.r.s.e stems removed, chopped finely 1 (28-ounce) can chickpeas, drained and rinsed Preheat a 4-quart pot over medium heat. Pour 1 teaspoon of the oil into the pot and use a spatula to coat the bottom. Add the mustard seeds. Cover the pot and let the seeds pop for about a minute, or until the popping slows down, mixing once. If the seeds don't pop, turn up the heat a bit until they do. Add the other teaspoon of oil and saute the onion for 4 to 7 minutes, until translucent. Use a little nonstick cooking spray if needed. Add the garlic, ginger, and red pepper flakes, and saute for another minute. Add the tomatoes and mix to deglaze the pot. Let cook for about 3 minutes, then add the curry, c.u.min, coriander, garam masala, and salt, and mix well.

NOTE NOTE I remember when it cost $1.50 for the chickpeas, a side of rice, and a piece of naan bread. Even in the '80s that was quite a deal! We would wrap everything up in the naan so we could walk down the street with it, because in Brooklyn, you walk down the street eating (see I remember when it cost $1.50 for the chickpeas, a side of rice, and a piece of naan bread. Even in the '80s that was quite a deal! We would wrap everything up in the naan so we could walk down the street with it, because in Brooklyn, you walk down the street eating (see Sat.u.r.day Night Fever Sat.u.r.day Night Fever opening sequence). You can use a whole wheat wrap for roughly the same effect. opening sequence). You can use a whole wheat wrap for roughly the same effect.

Add the kale in batches, mixing well after each addition. It may seem like way too much, but it will cook down. Cover the pot, let simmer for a minute, lift the lid, and stir. After doing this three times or so, the kale should be well cooked down. Simmer and cook covered for 10 minutes, stirring occasionally. The greens should be very tender.

Add the chickpeas and cook for another 5 minutes or so. Taste for salt and serve.

Variation

If you like Saag Paneer (paneer being a firm, cubed cheese), then try this dish with tofu instead. Use the dry-fry method for cubed tofu (see the Hoison-Mustard Tofu Hoison-Mustard Tofu recipe, page 153), and add it in place of the chickpeas. recipe, page 153), and add it in place of the chickpeas.

NUTRITION TIP NUTRITION TIP Kale is not known for its fat content-a 1-ounce serving has 0.4 grams, which is rounded down to zero. But when eaten in large portions, this adds up-in a good way! Kale is a source of omega-3 fatty acids and its omega-6 to omega-3 ratio is fantastic, up there with flaxseeds. When one eats many servings a week of such dark leafy greens as kale, it can be considered a good source of omega-3. Kale is not known for its fat content-a 1-ounce serving has 0.4 grams, which is rounded down to zero. But when eaten in large portions, this adds up-in a good way! Kale is a source of omega-3 fatty acids and its omega-6 to omega-3 ratio is fantastic, up there with flaxseeds. When one eats many servings a week of such dark leafy greens as kale, it can be considered a good source of omega-3.

Eggplant-Chiekpea Curry SERVES 6 *ACTIVE TIME: 20 MINUTES * TOTAL TIME: 1 HOURS [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 180 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 34 g Fiber: 12 g Sugars: 10 g Protein: 9 g Cholesterol: 0 mg Sodium: 105 mg Vitamin A: 15% Vitamin C: 25% Calcium: 8% Iron: 15% This well-cooked eggplant is so rich, silky, and full bodied that you will never guess that it has only a teaspoon of oil. In fact, don't tell anyone, because with each flavorful forkful they'll believe you less and less until they never trust you again.

In this dish I've made use of the old standby, curry powder, as well as garam masala, which has an aromatic blend of coriander, clove, and cardamom. The cooking time is a bit long, but the dish is pretty easy, so even if you've never cooked eggplant before don't be intimidated; this recipe would make a great introduction. I've always noticed that eggplant will be super stubborn at first and then suddenly and rapidly decide to comply, so if your eggplant hasn't broken down in 20 minutes or so, up the heat a bit and check again soon. Serve over brown jasmine or basmati rice, or try the Cranberry-Cashew Biryani Cranberry-Cashew Biryani (page 67). (page 67).

1 teaspoon oil 1 teaspoon oil 1 small white onion, chopped finely 3 cloves garlic, minced 1 tablespoon minced fresh ginger teaspoon red pepper flakes (optional, use if you like it spicy) 1 pound tomatoes, chopped roughly (3 average-size; about 2 cups) 2 pounds eggplant, cut into -inch cubes 1 teaspoon salt 2 teaspoons mild curry powder 2 teaspoons garam masala 1 teaspoon ground c.u.min 1 cup vegetable broth 1 (15-ounce can) chickpeas, drained and rinsed (about 1 cups) Chopped fresh cilantro, for garnish (optional) Preheat a 4-quart pot over medium heat. Saute the onion in the oil for about 5 minutes, until translucent. Use a little nonstick cooking spray if needed. Add the garlic, ginger, and red pepper flakes (if using), and saute for another minute. Mix in the tomato, eggplant, and salt, and cook, stirring constantly, for about a minute. The tomato should deglaze the pan.

Mix in the curry powder, garam masala, and ground c.u.min. Add the vegetable broth, stir, and cover the pot. Bring the mixture to a slow boil and cook with the pot covered for about 40 minutes, stirring occasionally. The eggplant should be mostly broken down by this point. Add the chickpeas and cook uncovered for another 10 minutes, stirring for about a minute at first (to further break down the eggplant) and then occasionally.

Taste for salt and serve garnished with cilantro.

Potato-Spinach Curry SERVES 6 *ACTIVE TIME: 20 MINUTES *TOTAL TIME: 45 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 210 Calories from fat: 25 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 41 g Fiber: 4 g Sugars: 3 g Protein: 7 g Cholesterol: 0 mg Sodium: 440 mg Vitamin A: 180% Vitamin C: 60% Calcium: 15% Iron: 30% Inspired by the Indian dish Saag Aloo but with a million shortcuts, this curry hits the spot when I'm craving velvety mushy spinach, which is more often than you'd think. I really love frozen spinach here because if you were going to use the equivalent amount in fresh it would be a lot more work, a lot more expensive, and it just wouldn't get as creamy. But try your best to find the kind that is clearly marked "chopped" as opposed to plain old frozen spinach.

The potatoes give the dish extra creaminess plus the added bonus of ... potatoes! It's also a fun recipe because you get to pop the mustard seeds at the beginning. Serve this curry over brown jasmine or basmati rice, or the Tamarind Quinoa Tamarind Quinoa (page 84). For some extra protein, top with a few slices (page 84). For some extra protein, top with a few slices Masala Baked Tofu Masala Baked Tofu (page 146). (page 146).

2 teaspoons vegetable oil 2 teaspoons vegetable oil 1 tablespoon yellow mustard seeds 1 small onion, diced small 4 cloves garlic, minced 2 tablespoons minced fresh ginger teaspoon red pepper flakes 2 plum tomatoes, chopped 1 tablespoon curry powder 1 teaspoon ground c.u.min teaspoon salt 2 cups vegetable broth 2 pounds Yukon Gold potatoes, cut into -inch chunks 1 pound chopped frozen spinach 1 tablespoon freshly squeezed lime juice Preheat a 4-quart pot over medium heat. Pour 1 teaspoon of the oil into the pot and use a spatula to help it coat the bottom. Add the mustard seeds. Cover the pot and let the seeds pop for about a minute, or until the popping slows down, mixing once. If the seeds don't pop, turn up the heat a bit until they do. Add the other teaspoon of oil and saute the onion for about 5 minutes, until translucent. Use a little nonstick cooking spray if needed. Add the garlic, ginger, and red pepper flakes, and saute for another minute. Add the tomato and mix to deglaze the pot. Let cook for about 3 minutes, then add the curry, c.u.min, and salt, and mix well.

TIP TIP If you can't find Yukon Gold potatoes, just use red potatoes or the thinnest-skinned potatoes you can find. That way, no peeling necessary! If you can't find Yukon Gold potatoes, just use red potatoes or the thinnest-skinned potatoes you can find. That way, no peeling necessary!

Add the potatoes and vegetable broth. The potatoes may be peeking out of the top of the broth, and that's okay. Turn up the heat, cover the pot, and bring the mixture to a boil. Once boiling, lower the heat to a simmer and cook, covered, for 15 minutes, stirring occasionally.

Add the spinach and mix well. Cover and cook for 5 more minutes, or until the spinach has thawed. Mix well and cook for another 10 minutes, or until the spinach is good and mushy and the potatoes are tender. Add the lime juice, taste for salt, and serve.

Thai Roasted Root Vegetable Curry SERVES 6 * ACTIVE TIME: 30 MINUTES *TOTAL TIME: 45 MINUTES [image]

(CAN BE MADE GLUTEN FREE IF USING GF TAMARI IN PLACE OF CURRY PASTE AND SOY SAUCE).

PER SERVING PER SERVING ( RECIPE): ( RECIPE): Calories: 210 Calories from fat: 30 Total fat: 3.5 g Saturated fat: 1.5 g Trans fat: 0 g Total carb: 42 g Fiber: 11 g Sugars: 17 g Protein: 7 g Cholesterol: 0 mg Sodium: 790 mg Vitamin A: 170% Vitamin C: 170% Calcium: 15% Iron: 15% Ever wonder what Thanksgiving at a Thai restaurant might taste like? Earthy, roasty root veggies and Brussels sprouts join forces with aromatic and sweet coconu Thai curry, in an unexpected flavor combination that ends up making so much sense! Serve with brown basmati rice.

1 pound rutabagas, peeled and cut into -inch chunks 1 pound rutabagas, peeled and cut into -inch chunks 1 pound parsnips, peeled and cut into -inch chunks 1 pound Brussels sprouts, cut in half lenghtwise 2 to 3 tablespoons green curry paste Small red onion, cut into thinly sliced half-moons 2 cloves garlic, minced 1 tablespoon minced fresh ginger 1 cup baby carrots, sliced in half diagonally 1 cup peeled, small-diced sweet potato 3 cups vegetable broth 1 tablespoon soy sauce cup light coconut milk 2 tablespoons freshly squeezed lime juice 1 tablespoons light agave nectar 1 cup fresh cilantro, for garnish First, let's roast the veggies. Preheat the oven to 425F. Line two baking sheets with parchment paper. Put the rutabagas, parsnips, and Brussel sprouts in a single layer on the baking sheets and spray lightly with non-stick cooking spray. Roast for about 30 minutes, tossing once and spraying with a little more cooking spray. The rutabaga should be pierced easily with a fork. Remove from the oven and set aside until ready to use.

Meanwhile, prepare the curry. Preheat a 4-quart pot over medium high heat. Place 2 tablespoons of the curry paste in the pot and mix in the onions. Saute for about 2 minutes. Add a splash of water if it seems to be sticking excessively. Add the garlic and ginger, and saute for another 2 minutes. Add the carrots, sweet potato, broth, and soy sauce, cover, and bring to a slow rolling boil. Cook until the sweet potato is not just tender but mushy, about 20 minutes. It should be mushy enough to thicken up the stew when mashed with a fork. Go ahead and lightly mash it.

Add the coconut milk, lime juice, and agave to the pot and mix. Taste for salt and spice. You may want to add up to another tablespoon of curry paste, depending on the strength of the brand you used.

Add the roasted veggies and serve with chopped cilantro as a garnish.

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Cla.s.sic BlackBean & Veggie Chili SERVES 6 * ACTIVE TIME: 20 MINUTES *TOTAL TIME: 40 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 200 Calories from fat: 25 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 38 g Fiber: 12 g Sugars: 10 g Protein: 11 g Cholesterol: 0 mg Sodium: 640 mg Vitamin A: 90% Vitamin C: 90% Calcium: 8% Iron: 20% As the name suggests, this is it, that cla.s.sic chili that seems to be a staple vegetarian option at diners nationwide: chili with black beans, corn, zucchini, and carrots. There are no bells and whistles here, just a good, dependable chili recipe with plenty of flexibility for whatever veggies you might have on hand. For best results, skip that ninety-nine-cent chili powder and use a high-quality one; it still won't be very expensive. Serve the chili with rice or corn bread.

1 teaspoon olive oil 1 teaspoon olive oil 1 onion, diced small 1 green bell pepper, seeded and diced small 3 cloves garlic, minced 1 large carrot, diced small 1 pound zucchini, cut into medium dice 1 cup corn, fresh or frozen (thaw first if frozen) 1 cups vegetable broth 3 tablespoons chili powder 2 teaspoons ground c.u.min 1 teaspoon dried oregano 1 teaspoon salt Several pinches of freshly ground black pepper 1 (28-ounce) can diced tomatoes 2 tablespoons tomato paste 1 (15-ounce can) black beans, drained and rinsed 1 cup lightly packed fresh cilantro, chopped 2 teaspoons agave nectar 2 tablespoons freshly squeezed lime juice Preheat a 4-quart pot over medium-high heat. Saute the onions and bell pepper in oil until translucent, 4 to 7 minutes. Add the garlic and saute for another minute, using nonstick cooking spray or a splash of water if it's sticking.

Mix in the carrot, zucchini, and corn. Add the vegetable broth, chili powder, c.u.min, oregano, salt, and black pepper. The veggies should be mostly submerged, but it's okay if some are poking out; they will cook down.

Cover the pot and bring to a boil, keeping a close eye on it. Once boiling, lower the heat to a simmer and cook for about 10 minutes, until the carrots are fairly tender and the zucchini is soft. Add the tomatoes, tomato paste, black beans, and cilantro, cover, and cook for about 10 more minutes. Mix in the agave and lime juice. Taste for salt and seasoning, and serve.

NUTRITION TIP NUTRITION TIP Foodies turn their noses up at frozen vegetables, but the methods for freezing vegetables have come a long way and frozen can have even more nutrients than fresh! How? The vegetables are flash-frozen soon after being harvested and the nutrients are retained. Those "fresh" vegetables in the bottom of the fridge that you have been meaning to eat have lost more nutrients over time. Yes, fresh is better, if used while fresh, but don't shy away from the convenience of frozen. You're still getting all that nutrition! Foodies turn their noses up at frozen vegetables, but the methods for freezing vegetables have come a long way and frozen can have even more nutrients than fresh! How? The vegetables are flash-frozen soon after being harvested and the nutrients are retained. Those "fresh" vegetables in the bottom of the fridge that you have been meaning to eat have lost more nutrients over time. Yes, fresh is better, if used while fresh, but don't shy away from the convenience of frozen. You're still getting all that nutrition!

Chipotle Chili with Sweet Potatoes & Brussels Sprouts SERVES 6 *ACTIVE TIME: 20 MINUTES *TOTAL TIME: 45 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 260 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 54 g Fiber: 14 g Sugars: 11 g Protein: 11 g Cholesterol: 0 mg Sodium: 860 mg Vitamin A: 360% Vitamin C: 120% Calcium: 15% Iron: 25% This was one of those "clean out my cupboard and fridge" recipes. I had plenty of sweet potatoes and Brussels sprouts left over from holiday festivities and this was a flavorful and filling way to use them up. I put the recipe up on my blog and it went viral! No, not really, but lots of people made it and loved it so I had to include it in the book. Robust Brussels sprouts complement the sweetness of the sweet potatoes nicely, and the smokiness of the chipotle provides a perfect backdrop.

1 teaspoon olive oil 1 teaspoon olive oil 1 red onion, diced small 4 cloves garlic, minced 1 tablespoon coriander seeds, crushed 2 teaspoons dried oregano 3 chipotles in adobo, seeded and chopped 1 pounds sweet potatoes (2 average-size), peeled and cut into -inch pieces 12 ounces Brussels sprouts, quartered lengthwise (about 2 cups) 2 teaspoons ground c.u.min 1 tablespoon chili powder 1 (28-ounce) can crushed tomatoes 1 cup water 1 (16-ounce) can pinto beans, drained and rinsed (about 1 cups) 1 teaspoons salt Freshly squeezed lime juice In a 4-quart pot over medium heat, saute the onion in the olive oil for 5 to 7 minutes, until translucent. Add the garlic, coriander seeds, and oregano, and saute for a minute more. Add the remaining ingredients (except the lime juice). Mix well. The sweet potatoes and Brussel sprouts will be peeking out of the tomato sauce, but don't worry, they will cook down.

Cover the pot and bring it to a boil, then lower the heat to simmer and cook for about half an hour, stirring often, until the sweet potatoes are tender but not mushy. Squeeze in the lime juice to taste and adjust any other seasonings. Let the chili sit uncovered for at least 10 minutes before eating.

INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT The chipotle has got to be this century's sun-dried tomato. Barely glance at a menu and you'll catch it weaseling its way into soups, sauces, omelets, even desserts. But the chipotle's pervasive stature is not unearned. Its smoky heat adds so much flavor to anything it touches, you'd be hard pressed not to reach for it when you want to whip up something fast and tasty. The chipotle has got to be this century's sun-dried tomato. Barely glance at a menu and you'll catch it weaseling its way into soups, sauces, omelets, even desserts. But the chipotle's pervasive stature is not unearned. Its smoky heat adds so much flavor to anything it touches, you'd be hard pressed not to reach for it when you want to whip up something fast and tasty. Watch any cooking show in the last decade and they'll be sure to tell you that a chipotle is a smoked jalapeno. You can find them dried, but more commonly they come stewed in a can with adobo, a vinegary tomato-based sauce. I usually remove the seeds before using; that way you can get more chipotle flavor without adding too much heat. Because you won't be using an entire can for a recipe, store the rest in a plastic bag and freeze. Just thaw when you need it again. Watch any cooking show in the last decade and they'll be sure to tell you that a chipotle is a smoked jalapeno. You can find them dried, but more commonly they come stewed in a can with adobo, a vinegary tomato-based sauce. I usually remove the seeds before using; that way you can get more chipotle flavor without adding too much heat. Because you won't be using an entire can for a recipe, store the rest in a plastic bag and freeze. Just thaw when you need it again.

Chili Verde Con Papas SERVES 6 *ACTIVE TIME: 20 MINUTES *TOTAL TIME: 45 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 220 Calories from fat: 20 Total fat: 2 g Saturated fat: 0 g Trans fat: 0 g Total carb: 42 g Fiber: 10 g Sugars: 8 g Protein: 10 g Cholesterol: 0 mg Sodium: 610 mg Vitamin A: 240% Vitamin C: 220% Calcium: 15% Iron: 20% If you're looking for a chili change of pace, then go green! Tomatillos are like little presents already wrapped in nature's gift wrapping. Just remove those papery husks and you have a tart, juicy green tomato just perfect for stewing up in a spicy chili. This makes a great one-pot meal: you've got kale for your veggie, potatoes for carbs, and beans for protein. But if you want to serve it over some rice or with corn bread, I'm not going to stop you.

1 pound baby Yukon Gold potatoes or other thin-skinned 1 pound baby Yukon Gold potatoes or other thin-skinned creamy potato, cut into -inch pieces 1 teaspoon vegetable oil 1 large yellow onion, diced small 3 jalapenos, seeded and sliced thinly 1 green bell pepper, seeded and cut into medium dice 4 cloves garlic, minced 1 tablespoon ground c.u.min 1 teaspoon dried oregano (Mexican oregano, preferably) 1 teaspoon salt cup dry white wine 1 pound tomatillos (about 10 small to medium ones), papery skin removed, washed and chopped into -to -inch pieces 1 pound kale, coa.r.s.e stems removed, chopped into bite-size pieces 2 cups vegetable broth 1 cup loosely packed fresh cilantro cup chopped scallions, plus extra for garnish 1 cups navy beans Juice of 1 lime 1 teaspoon light agave nectar Place the chopped potatoes in a small saucepan, cover with water, and bring to a boil. Let boil, covered, for a little less than 20 minutes, until the potatoes are pierced easily with a fork). Drain and set aside. Prepare everything else while the potatoes are boiling.

Preheat a 4-quart pot over medium-high heat. Saute the onion, jalapenos, and green pepper in the oil for about 7 minutes, until everything is softened and the onions are slightly browned. Use a little nonstick cooking spray and a splash of water if things appear dry.

Add the garlic, c.u.min, oregano, and salt. Saute for a minute more, until the garlic is fragrant.

Add the white wine and tomatillos, turn up the heat a bit, and let the wine reduce and the tomatillos release their juices, about 5 minutes.

Add the vegetable broth, scallions, and cup of the cilantro. Turn down the heat to a simmer (medium-low), cover, and cook for about 5 minutes, just to heat through.

Use an immersion blender to partially puree everything. If you don't have one, then transfer half the mixture to a food processor and blend smooth, then transfer back to the pot. Don't forget that if you are using a blender you need to be careful not to have a steam explosion, so pulse quickly and then lift the lid to let steam escape, then pulse again and repeat.

Add the kale, cover, and cook for about 10 minutes, until the kale is soft. Taste for sweetness/tartness. Add the cooked potatoes and the beans, and simmer for a few more minutes, until everything is heated through. Add the remaining cilantro, lime juice to taste, and agave. Taste for tartness and sweetness and adjust as needed. Ladle into bowls and garnish with the cilantro and scallions.

Lentil & Eggplant Chili Mole MAKES 6 SERVINGS *ACTIVE TIME: 15 MINUTES *TOTAL TIME: 1 HOUR [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 220 Calories from fat: 20 Total fat: 2 g Saturated fat: 0 g Trans fat: 0 g Total carb: 39 g Fiber: 18 g Sugars: 10 g Protein: 13 g Cholesterol: 0 mg Sodium: 800 mg Vitamin A: 30% Vitamin C: 10% Calcium: 10% Iron: 25% Eggplant and lentils make for a kinda beefy chili that warms you to the core on a cold winter's night. If a little cocoa powder in chili is new to you, don't take my word for its deliciousness: Mexico has been rocking the chocolate and chili for thousands of years. I prefer plain old green lentils for this dish. They're easy to find and their mellow flavor works well with all the strong flavors of this recipe. Serve with Fresh Corn and Scallion Corn Bread (recipe follows), over rice, or over a baked sweet potato.

1 teaspoon olive oil 1 teaspoon olive oil 1 small onion, cut into medium dice 1 red bell pepper, cut into medium dice 3 cloves garlic, minced 1 tablespoon mild chili powder 2 teaspoons ground c.u.min 2 teaspoons ground coriander 2 teaspoons dried oregano teaspoon ground cinnamon teaspoon salt 2 tablespoons unsweetened cocoa powder 1 cup dried green lentils, washed 4 cups vegetable broth 1 (15-ounce) can diced tomatoes 2 pounds eggplant, cut into -inch cubes 2 teaspoons agave nectar or pure maple syrup Cilantro, for garnish (optional) TIP TIP For spicier chili, add teaspoon of red pepper flakes when you add the garlic. For spicier chili, add teaspoon of red pepper flakes when you add the garlic.

Preheat a 4-quart pot over medium-high heat. Saute the onions and bell pepper in the oil until translucent, 5 to 7 minutes. Add the garlic and saute for another minute, using nonstick cooking spray or a splash of water if it's sticking. Mix in the chili powder, c.u.min, coriander, oregano, cinnamon, and salt. Add cup of the vegetable broth and the cocoa powder, and cook for about 1 more minute while stirring to dissolve the cocoa.