For anyone new to a vegetarian diet – flexitarians who adopt plans like Meatless Mondays – as well as committed vegetarians and fans of Power Foods, here is a comprehensive collection of easy, meat-free mains for everyday.
As inspiring as it is practical, Meatless features 200 recipes – each accompanied by a gorgeous photograph – for full-fledged vegetarians and meat-eaters alike. You’ll find recipes for classics and new favorites, plus plenty of low-fat, vegan, and gluten-free options, too.
You’ll also find advice on stocking your pantry with vegetarian essentials (dried beans, pasta, herbs and spices), a collection of basic recipes and techniques (vegetable stock, tomato sauce, polenta), and make-ahead flavor-boosters (caramelized onions, roasted peppers, and quick pickles).
Arugula, Potato, and Green Bean Salad with Walnut Dressing
2 tablespoons white-wine vinegar
2 tablespoons plain low-fat yogurt
1 teaspoon Dijon mustard
1/3 cup walnuts, toasted (see page 363) and finely chopped
Coarse salt and freshly ground pepper
2 tablespoons walnut oil
1 ½ pounds fingerling potatoes, cut crosswise into ½-inch-thick rounds
6 ounces haricots verts or other green beans, trimmed
3 ounces baby arugula
Finely chopped toasted walnuts bulk up the yogurt dressing for this gorgeous salad. It’s pretty enough to serve to company, either as the main course of a vegetarian meal or as a meatless offering at a summer potluck. Serves 8
1. Whisk together vinegar, yogurt, mustard, and the toasted nuts in a small bowl; season with salt and pepper. Add walnut oil in a slow, steady stream, whisking until emulsified.
2. Bring a medium saucepan of salted water to a boil. Add potatoes, and cook until tender, about 10 minutes. Using a slotted spoon, transfer potatoes to a colander to drain. Return pan of water to a boil.
3. Prepare an ice-water bath. Add green beans to boiling water and cook until tender and bright green, about 4 minutes. Using a slotted spoon, transfer to ice water to stop the cooking. Drain and cut into 2-inch pieces.
4. Arrange arugula, potatoes, and green beans on a platter. Season with salt and pepper. Drizzle with dressing, toss to coat, and serve.
G Per serving: 122 calories, 6 g fat (1 g saturated fat), 0 mg cholesterol, 17 g carbohydrates, 4 g protein, 3 g fiber
Golden-Tomato and Kale Pasta
Here’s a neat trick for preparing pasta dishes with vegetables: the kale is blanched just until tender and bright green during the last minute of the pasta cooking time.
You could use this same method with spinach, Swiss chard, asparagus, or snap peas, among other vegetables.
Sautéed Sun Gold tomatoes add bursts of color and sweetness to the dish, which is finished with ricotta, a drizzle of olive oil, and a sprinkle of chile flakes.
2 tablespoons olive oil, plus more for drizzling
2 garlic cloves, sliced
1 pound golden cherry tomatoes
12 ounces whole-wheat fettuccine
1 bunch kale (1 pound) stems removed, leaves torn into 2- inch pieces
½ cup part-skim ricotta
Crushed red pepper flakes
1. Heat oil in a large sauté pan over medium heat. Add garlic and tomatoes and cook, stirring, until tomatoes begin to burst, about 8 minutes. Season with salt.
2. Meanwhile, cook pasta in a pot of boiling salted water until al dente, according to package directions. Add kale during the last minute of cooking. Reserve some pasta water and drain pasta and kale. Return pasta and kale to pot and stir in sautéed tomatoes. Add reserved pasta water to adjust the consistency.
3. Divide into 4 bowls and top each with a dollop of ricotta. Drizzle ricotta with oil and season with salt and red pepper flakes.
Per serving: 491 calories, 11.42 g fat (2.94 g saturated fat), 9.62 mg cholesterol, 81.24 g carbohydrates, 19.93 g protein, 6.35 g fiber