Appetite for Reduction_ 125 Fast and Filling Low-Fat Vegan Recipes - Isa Chandra Moskowitz [35]
In the meantime, prepare the rest of the kibbeh.
Preheat a large skillet over medium heat. Sauté the onion in the olive oil for about 5 minutes, until translucent. Add the garlic and sauté for a minute more. Mix in the eggplant, salt, and pepper, cover the pan, and cook for about 15 minutes, stirring occasionally. The eggplant should release a bunch of moisture and cook down.
Preheat the oven to 350°F.
Add the tomatoes and cumin to the skillet and cook for another 10 minutes. Turn off the heat. The bulgur should be done at this point, so add it to the pan and thoroughly combine. Fold in the chopped mint.
Spray an 8-inch square baking pan with nonstick cooking spray. Press the kibbeh firmly into the baking pan. Bake for 25 minutes. It tastes great served warm, but I actually like it even better at room temp, once the flavors have melded. Serve garnished with mint.
INGREDIENT SCAVENGER HUNT
Bulgur is a toasty cracked wheat that’s been parboiled so you can cook it as you would cook couscous, by just steaming it. Unlike couscous, it’s a whole grain that’s been minimally processed. It’s usually found in bulk bins or at a Mediterranean supermarket, but even though it is cracked wheat, it is always labeled “bulgur.” If something is simply labeled “cracked wheat,” that means it has not been parboiled and the cooking time will be much longer.
Tamarind Quinoa
SERVES 4 • ACTIVE TIME: 15 MINUTES • TOTAL TIME: 45 MINUTES
PER SERVING
(¼ RECIPE):
Calories: 250
Calories from fat: 50
Total fat: 6 g
Saturated fat: 2 g
Trans fat: 0 g
Total carb: 40 g
Fiber: 5 g
Sugars: 7 g
Protein: 9 g
Cholesterol: 0 mg
Sodium: 490 mg
Vitamin A: 6%
Vitamin C: 8%
Calcium: 6%
Iron: 15%
Looking for a new and fun way to dress up your quinoa? Here’s a spin on Indian-inspired tamarind rice that will get your taste buds a-movin’. Serve with any of the curries.
1 teaspoon vegetable oil
¼ cup minced onion
1 tablespoon minced fresh ginger
3 cloves garlic, minced
2 teaspoons coriander seeds, crushed
1 cup quinoa
2 cups vegetable broth
¼ teaspoon salt
½ cup low-fat coconut milk
1½ teaspoons tamarind concentrate
¼ cup raisins
⅓ cup frozen peas
¼ cup chopped fresh cilantro
Preheat a 2-quart pot over medium heat. Sauté the onion, ginger, garlic, and coriander seeds in the oil for about 5 minutes, until the onions are translucent. Use a little cooking spray if needed.
Add the quinoa, broth, and salt. Cover and bring to a boil. Once boiling, lower the heat to a simmer and cook, covered, for about 20 minutes, or until most of the water is absorbed, stirring often.The quinoa should be tender and fluffy. Add the coconut milk and tamarind, and stir until the tamarind is completely dissolved. Fold in the raisins, peas, and cilantro. Turn off the heat, but keep covered to warm the peas through—about 5 minutes. Fold in the cilantro and serve.
CHAPTER 3
Rub-Your-Tummy Veggies
VEGETABLES. THIS IS WHAT IT’S ALL ABOUT! THESE ARE WHAT most Americans are seriously lacking in their diet. Nutrients, vitamins, fiber—vegetables have got it all. And, yes, they’ve got taste, too! Lots of books have been written about sneaking veggies into your diet, and that is, frankly, pathetic. It’s like hiding a beautiful princess away in a castle. That glorious asparagus should not have to be boiled to death, pureed, and then stuck into a peanut butter sandwich, or whatever those books are doing to vegetables nowadays. There is no sneaking around here, no smoke and mirrors. We’re going to cook veggies, in all their recognizable glory, and by golly, we are going to enjoy them!
While there are a ton of veggies in all the other chapters as well, the recipes in this chapter are really about simple preparation techniques for veggies front and center. It’s about using various