Mad About Vegetables.

Looking for a way to work more vegetarian meals into your diet? Any of these three harvest dishes make for a cozy early-autumn supper.

VEGETARIAN MOLE

Adapted from Weight Watchers New 365 Day Menu Cookbook (Macmillan, 1996).

4 large pitted prunes
1 Tbs. unsweetened cocoa powder
2 tsp. granulated sugar
2 tsp. mild or hot chili powder
1/2 tsp. ground cumin
1/2 tsp. cinnamon
1 Tbs. + 1 tsp. vegetable oil
1 medium red onion, cut into I"
  pieces
4 garlic cloves, minced
2 medium green bell peppers,
  seeded and cut into 1" pieces
1 cup diced pared butternut squash
  (1/2" pieces)
1/2 medium carrot, halved
    lengthwise and cut into 1/4" slices
1/2 cup sliced yellow squash (1/2"
    pieces)
2 cups crushed tomatoes (no salt
  added)
8 oz. drained cooked black beans
8 oz. drained cooked chickpeas

In a blender or food processor, combine the prunes, cocoa powder, sugar, chili powder, cumin, cinnamon, and 1/2 cup water; puree until smooth. Set aside.

In a large saucepan or Dutch oven, heat the oil; add the onion and garlic. Cook over medium-high heat, stirring frequently, for 5 minutes, until the onion is softened. Add the bell peppers; cook, stirring frequently, for 5 minutes, until the bell pepper is softened. Add the butternut squash and carrot; cook, stirring frequently, for 7 minutes, until the squash is just tender. Add the yellow squash; stir to coat.

Add the tomatoes, black beans, chickpeas, and reserved prune mixture to the vegetable mixture; bring the liquid to a boil. Reduce the heat to low; simmer, covered, stirring occasionally, for 25 minutes, until the vegetables are very tender and the flavors are blended. Serves 4.

PER SERVING (recipe made using regular crushed tomatoes and drained and rinsed canned beans)

Calories: 270            Sodium: 530 mg
Total Fat: 6 grams       Cholesterol: 0 mg
Saturated Fat: 1 gram    Carbohydrate: 47 grams
Fiber: 13 grams          Protein: 10 grams

SPICY PUMPKIN BURRITOS

Adapted from Vegetarian Times Low-Fat & Fast (Macmillan, 1997).

Six large flour or whole-wheat
  tortillas
1 Tbs. garlic-flavored oil
1 cup chopped zucchini
1/2 cup frozen corn kernels
1/4 cup chopped onion
2 Tbs. chopped roasted jalapeno
  peppers
One 15-ounce can solid-pack
  pumpkin
One 15 1/2-ounce can navy beans,
  rinsed and drained
1/4 cup water
1 tsp. ground cumin
1/2 tsp. chili powder
1/2 tsp. dried oregano leaves
Shredded lettuce, chopped
  tomato, and nonfat plain yogurt
  or sour cream for toppings

Preheat the oven to 200 [degrees] F. Wrap the tortillas in aluminum foil and place in the oven to warm while preparing the filling. While the tortillas are warming, heat the oil in a large skillet over medium heat. Add the zucchini, corn, onion, and peppers; cook, stirring, until the vegetables are tender-crisp, about 4 minutes.

Stir in the remaining ingredients (except the tortillas and toppings). Cook, stirring occasionally, until heated through, about 4 minutes.

Spoon about l/2 cup of the pumpkin mixture across the center of one tortilla. Roll up the tortilla, folding in the sides to enclose the filling. Repeat with the remaining pumpkin mixture and tortillas. Serve with toppings. Serves 6.

PER SERVING (includes 1 whole-wheat tortilla, plus 1 Tbs. sour cream and 1/6 tomato as garnish)

Calories: 220            Sodium: 350 mg
Total Fat: 3 grams       Cholesterol: 0 mg
Saturated Fat: 1 gram    Carbohydrate: 45 grams
Fiber: 8 grams           Protein: 10 grams

GREEK BULGUR AND SPINACH SKILLET MEAL

Adapted from Vegetarian Times Low-Fat & Fast (Macmillan, 1997).

2 1/2 cups boiling water or
  vegetable broth
1 cup uncooked bulgur wheat
One 10-ounce package frozen
  chopped spinach
1 Tbs. olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 tsp. dried oregano
1 tsp. grated lemon peel
1/4 tsp. ground nutmeg
Salt and freshly ground black
  pepper to taste
3 ounces feta cheese, crumbled
  (about 3/4 cup)
2 medium tomatoes, cut into
  wedges

In a small mixing bowl, combine the boiling water and bulgur. Set aside for 20 minutes. Meanwhile, prepare the spinach according to package directions. Drain well.

Heat the oil in a medium nonstick skillet over medium heat. Add the onion and garlic. Cook, stirring, until the onion is tender, about 5 minutes. Stir in the spinach, oregano, lemon peel, nutmeg, salt, and pepper.

Drain the bulgur and fluff it with a fork. Stir the bulgur into the spinach mixture; mix well. Stir in the feta. Garnish with the tomato wedges. Serves 4.

PER SERVING (recipe made using 1/4 tsp. salt and water instead of vegetable broth)

Calories: 240             Sodium: 430 mg
Total Fat: 9 grams        Cholesterol: 20 mg
Saturated Fat: 4 grams    Carbohydrate: 35 grams
Fiber: 9 grams            Protein: 10 grams