Spiced Vegetables over Cinnamon Couscous,
as prepared by Beau Soleil in Kaimuki
Photo by Ken Sakamoto, Star-Bulletin
"I'm interested in vegetarian cooking," Willard said, reflecting a growing interest among men in vegetarianism and healthful cookery in general.
It's easy to convert one's favorite recipes into vegetarian fare by doubling up on hearty root vegetables, such as potatoes, sweet potatoes and squash, then adding colorful carrots, tomatoes, corn and bell peppers.
Try this strategy with the following menu:
Vegetarian chili served in a baked butternut squash bowl.
Vegetarian spaghetti.
Seasonal vegetable stir-fry with brown rice.
Portobello mushroom steak.
Seasonal vegetable kebabs marinated in lemon juice and herbs; lightly coated with cooking spray before grilling; then served over couscous.
Potato-corn chowder served in a whole wheat bread bowl and topped with vegetarian bacon bits.
Favorite meatloaf recipe made with brown rice, nuts, sunflower and/or sesame seeds and, if desired, tofu that's been prefrozen, defrosted and crumbled.
2 teaspoons olive oil
1 cup chopped onion
1 cup chopped red bell pepper
1 large leek, chopped, white part only
3 large cloves garlic, crushed
1 cup carrots, chopped into 1/4-inch pieces
1 small sweet potato, peeled and cut into 1/2-inch pieces (1-1/2 cups)
1 cup parsnips, chopped into 1/4-inch pieces
1 16-ounce can stewed tomatoes, undrained
1 cup vegetable broth
16-ounce can kidney beans, rinsed and drained (or 2 cups dried, soaked and cooked)
1/2 cup chopped mixed dried fruit (apricots, peaches, prunes, raisins)
1 tablespoon honey
1/2 teaspoon each ground cinnamon and ground cumin
1/4 teaspoon ground allspice
1/4 teaspoon salt
1/8 teaspoon pepper
Heat oil in a large nonstick skillet over medium heat. Add onion, bell pepper, leek, garlic, carrots, sweet potato and parsnips. Cook, stirring frequently, 10 minutes. Add small amounts of water as necessary, about a tablespoon at a time, to prevent sticking.
2-1/4 cups boiling water
1-1/2 cups couscous, uncooked
1-1/2 teaspoons ground cinnamon
Add remaining ingredients. When mixture boils, reduce heat to medium-low, cover and cook 15 minutes or until vegetables are tender.
To prepare couscous: Bring water to a boil in a small saucepan. Stir in couscous and cinnamon. Cover and remove from heat. Let stand 5 minutes.Fluff with a fork before serving.
Serve vegetables over couscous. Makes 6 servings.
Approximate nutritional analysis per serving: 394 calories, 3 grams fat, 82 grams carbohydrates, no cholesterol, 241 milligrams sodium.*
