Signs of Spring - recipes

Nava Atlas

Five easy dinners with all the fresh flavors of the season

March is a time of re-emergence and expectation. The sleeping earth slowly begins to awaken with the lengthening daylight hours and first tentative rays of sunshine. During this season of rejuvenation, Nature offers some of her most luscious culinary gifts: tender young greens (arugula, spinach, watercress), spring onions (garlic chives, ramps, Egyptian onions), asparagus, sweet peas and new potatoes--all at their best. Here, we take advantage of these succulent ingredients in five meals that are not only easy to make and delicious to eat, but they also signal the seasonal transition from hearty to lighter fare.

Curried Pea Soup

4 SERVINGS DAIRY-FREE (30)

MEAL PLAN: Make a simple salad of mixed greens, tomatoes and carrots or bell peppers dressed with a low-fat vinaigrette. Serve with a good-quality store-bought focaccia bread.

1 Tbs. vegetable oil
1 large onion, chopped
4 tsp. curry powder
4 to 5 cups vegetable broth
2 (10 oz.) pkgs. frozen petite green
peas or 3 lbs. fresh peas,
shelled
Salt and ground pepper to taste
1 cup low-fat plain yogurt
1/2 cup chopped fresh cilantro

In large saucepan, heat oil over medium heat. Add onion and cook, stirring often, until softened, about 10 minutes. Add curry and stir 30 seconds. Add 4 cups of broth and peas and bring mixture to a boil. Reduce heat and simmer until peas are very tender, about 15 minutes. Season with salt and pepper.

Transfer mixture to food processor and puree. Return to pot; reheat and thin with, more broth if necessary. Serve with yogurt and cilantro.

PER SERVING; 274 CAL.; 14G PROW.; 76 TOTAL FAT (1G SAT. FAT); 40G CARB.; 0 CHOL.; 942MG SOD.; 9G FIBER

Skillet Potatoes with Cabbage and Carrots

4 SERVINGS LACTO (30)

MEAL PLAN: Serve with sauteed soy "sausage" and cherry tomatoes and carrot sticks.

4 large potatoes, prebaked or
microwaved in their skins
1 Tbs. vegetable oil
2 cups packaged shredded
cabbage
1 cup chopped carrots
6 scallions or other green spring
onions (such as ramps or
Egyptian onion), thinly sliced
1 cup low-fat milk or soy milk
2 to 3 Tbs. minced fresh parsley
Salt and ground pepper to taste

When potatoes are cool enough to handle, peel and coarsely mash them.

In large skillet, heat oil over medium heat. Add cabbage, carrots and 2 tablespoons water. Cover and cook, stirring occasionally, until cabbage is wilted. Add scallions and cook, uncovered, until cabbage begins to turn golden, about 3 minutes. If skillet becomes dry, add small amounts of additional water as needed.

Add potatoes and milk and stir well. Increase heat to medium-high. Cook without stirring until bottom of mixture is nicely browned, 4 to 6 minutes. Add 'parsley, salt and pepper.

PER SERVING: 301 CAL.; 86 PROW.; 5G TOTAL FAT (1G SAT. FAT); 59G CARB.; 5MG CHOL.; 63MG SOD.; 6G FIBER

Spring Greens with Beans

4 SERVINGS DAIRY-FREE (30)

MEAL PLAN: Cook some quick-cooking brown rice. Make a simple coleslaw with shredded cabbage and a natural, low-fat dressing. Serve with a steamed green vegetable, such as broccoli or green beans.

1 1/2 Tbs. olive oil
3 to 4 cloves garlic, minced
3 scallions, sliced; or good-sized bunch
garlic chives, minced
2 (16-oz.) cans beans (pink; black or
navy), drained and rinsed
1 tsp. chili powder
12 to 16 oz. spring greens with small
leaves (such as arugula, watercress,
baby spinach), stemmed
Salt and freshly ground black pepper

In large skillet, heat oil over medium heat. Add garlic and cook over low heat, stirring, 30 seconds. Add scallions and cook, stirring, 1 minute. Stir in beans, chili powder, and 1/4 cup of water. Bring to a simmer, then mash just enough beans with back of wooden spoon to create a thick, saucy base. Cover and cook over low heat while preparing greens.

In large pot, steam greens with only the water clinging until wilted, 1 to 2 minutes. Remove from heat and add to beans; stir well. Season with salt and pepper and serve.

PER SERVING: 230 CAL..; 13G PROT.; 6G TOTAL FAT (1G SAT. FAT); 34G CARB.; 0 CHOL.; 9MG SOD.; 12G FIBER

Asparagus and Red Pepper Pizza

4 SERVINGS LACTO (30)

MEAL PLAN: Serve with a mixed green salad, combining a mild lettuce with any fresh spring leafy green, such as arugula, watercress or a tender Asian green, plus any other salad vegetables left from the week's meals. You can also add a cup of chickpeas to the salad to make it more substantial.

1 cup chopped (into 1-inch lengths)
fresh asparagus
1 medium red bell pepper, cut into
short narrow strips
12-to 14-inch prepared pizza crust
1 cup marinara or pizza sauce
1 cup shredded part-skim mozzarella
Dried oregano to taste

PREHEAT OVEN TO 425 [degrees] F or according to directions on pizza crust package.

Steam asparagus and bell pepper with a small amount of water in a saucepan, covered, until crisp-tender. Drain vegetables well.

Place crust on baking sheet and spread sauce evenly over it. Sprinkle with cheese, then asparagus mixture. Top with a sprinkling of dried oregano.

Bake until the cheese is bubbly, 8 to 10 minutes. Remove from oven, let stand 2 to 3 minutes, then cut into 4 large or 8 small wedges to serve.

PER SERVING: 255 CAL.; 166 PROT.; 9G TOTAL FAT (4G SAT. FAT); 30G CARB.; 22MG CHOL.; 817MG SOD.; 2G FIBER

Stir-Fried Tofu and Bok Choy

4 SERVINGS DAIRY-FREE (30)

MEAL PLAN: Cook an 8-oz. package of Asian noodles (udon, soba or Chinese wheat noodles), then season with soy sauce and a small amount of dark sesame oil. In addition, serve sliced red and green bell peppers, crisp cucumbers and carrot sticks.

1 lb. firm or extra-firm tofu, drained
1 Tbs. vegetable oil
1 bunch bok, choy with leaves, sliced
crosswise and rinsed
(see glossary, p. 99)
3 to 4 scallions (or other green spring
onion such as ramps or Egyptian
onion), thinly sliced
3 cloves garlic, minced
3 Tbs. bottled stir-fry sauce or to taste
Crushed red pepper flakes (optional)
Coarsely chopped peanuts (optional)

Cut tofu into 1/2-inch-thick sliced blot well between several layers of paper towels, then cut into 1-inch dice.

In wok or wide skillet, heat oil over medium-high heat. Add tofu and stir-fry until golden on both sides, about 5 minutes.

Add bok choy, scallions, garlic, stir-fry sauce and 2 tablespoons water. Stir-fry until bok choy is wilted, 3 to 4 minutes. Stir in crushed red pepper flakes and peanuts if using, and serve right away.

PER SERVING: 199 CAL.; 18G PROT.; 13G TOTAL FAT (2G SAT. FAT); 6(3 CARB.; 0 CHOL.; 44MG SOD.; 1G FIBER

Nava Atlas is the author of several vegetarian cookbooks and a longtime contributor to Vegetarian Times. She invites you to visit her Web site at www.vegkitchen.com.

COPYRIGHT 1999 Sabot Publishing
COPYRIGHT 2000 Gale Group