By Request

By Catherine Kekoa Enomoto

Wednesday, August 28, 1996


Spiced Vegetables over Cinnamon Couscous,
as prepared by Beau Soleil in Kaimuki

Photo by Ken Sakamoto, Star-Bulletin

Vegetarians can't live
on tofu alone

NUUANU reader Gary Willard asked for a vegetarian menu and a "different vegetarian recipe from beans and rice, and tofu - I hate tofu.

"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:

Try a colorful and distinctive North African dish that will dress up any table. Don't be alarmed by the number of ingredients. It's easy to prepare.


Spiced Vegetables Over
Cinnamon Couscous

(From "The Meatless Gourmet: Recipes
From Around the World," Prima Publishing, $15.95)

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

Couscous:
2-1/4 cups boiling water
1-1/2 cups couscous, uncooked
1-1/2 teaspoons ground cinnamon

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.

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.*

Asterisk (*) after nutritional analyses in the Body & Soul section indicates calculations by Joannie Dobbs of Exploring New Concepts, a nutritional consulting firm.

Send queries along with name and phone number to: By Request, Honolulu Star-Bulletin Food Section, P.O. Box 3080, Honolulu 96802. Or send e-mail to features@starbulletin.com





By Request by Catherine Kekoa Enomoto is a regular feature of the
Honolulu Star-Bulletin. © 1996 All rights reserved.


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