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Daring vegetarian.


1 1/2 cups lentils 1 cup radishes, cut into matchstick slivers 2 tomatoes, peeled, seeded, and cut into 1/4-inch dice 2 carrots, peeled and cut into 1/4-inch dice 1 stalk celery, cut into 1/4-inch dice 1/4 cup red onion, cut into 1/4-inch dice 1/4 cup finely chopped flat-leaf parsley 3 Tbs. finely chopped fresh tarragon (or other fresh herb or more parsley) 1 jalapeno chili, seeded and minced 1/2 sp. Caribbean hot sauce or Tabasco (or to taste) 1 clove garlic, minced 3 Tbs. fresh limejuice 2 Tbs. vinegar (tarragon, rice, or red wine) 2 Tbs. extra-virgin o salt and freshly ground black pepper 8 Boston lettuce leaves Cook the lentils in 6 cups boiling water until tender but not soft, about 25 minutes. Drain, refresh under cold water, and drain again.

In a mixing or salad bowl, combine the lentils with the remaining ingredients except the lettuce and toss well. Add more lime juice, hot sauce, or salt to taste. Place a lettuce leaf on each plate and mound the lentil salad on top. Serve at once. Serves 8 as an appetizer, 4 as a light main course [Analysis is for 4 servings made with 1/2 tsp. of salt.


Calories: 352 Sodium: 345 mg Total Fat. 7 g Sat Fat: 1 g (18% ofcals.) Cholesterol. 0 mg


1 1/2 lbs. olive oil, plus 1 tsp. for drizzling on top 3 large onions, thinly sliced (about 4 cups) 5 cloves garlic, minced 3 to 4 large sweet potatoes (about 2 pounds), peeled and cut into 1/4-inch slices 1 pound parsnips, peeled and cut into 1/4-inch slices 2 to 3 cups vegetable stock 1 cup no-fat sour cream 1 tsp. fresh or dried thyme salt and freshly ground black pepper [we used no salt] 1/4 cup tyne bread crumbs

Heat 1 1/2 tablespoons olive oil in a large saute pan. Add the onions and garlic and cook over medium heat, stirring often, until a deep golden brown, 8 to 10 minutes.

Stir the sweet potatoes and parsnips into the onions. Add the stock, sour cream, thyme, and a little salt and pepper. Simmer until the sweet potatoes are tender and most of the liquid is absorbed, 15 to 20 minutes. Add salt and pepper to taste.

Preheat the oven to 400'. Sprinkle the bread crumbs on top of the casserole and drizzle with the remaining olive oil. Bake for 20 to 30 minutes, or until the stock has been absorbed and the top is crusty and brown. (You can also brown the casserole under the broiler. Serves 8.


Calories: 221 Sodium: 213 mg Total Fat:4g Sat.Fat: 1 g (16% of cals.) Cholesterol. 0 mg


1 Tbs. olive oil 2 cloves garlic, minced 1 red onion, very finely chopped 1 1/2 red bell pepper, cut into 1/4-inch dice 3 stalks cetery, cut into 1/4-inch dice 1 cup cooked navy or other white beans 1 Cup vegetable stock or bean cooking liquid 1/4 cup finely chopped flatleaf parsley 1/2 tsp. hot pepper flakes optional) salt and freshly ground black pepper 8 to 10 oz. spaghetti 1 to 2 oz. freshly grated Parmigiano-Reggiano cheese (optional)

Prepare the sauce. Heat the olive oil in a nonstick frying pan. Add the garlic, onion, bell pepper, and celery and cook over medium heat until soft but not brown, about 4 minutes.

Stir in the beans and cook for 1 minute. Add the stock, half the parsley, the pepper flakes, and salt and pepper to taste. Simmer until the beans are quite soft. Coarsely mash half the beans with a fork.

Cook the spaghetti until al dente. Drain well. Meanwhile, bring the sauce to a boil. Transfer the spaghetti and bean sauce to a large shallow bowl and mix well. Sprinkle the spaghetti with the remaining parsley and serve at once with freshly grated cheese on top. Serves 4 as an appetizer, 2 as a main course. [Analysis is for 2 servings made with 1 oz. of cheese, no added salt, and canned, drained, and rinsed beans.]


Calories. 663 Sodium: 600 mg Total Fat 13 g Sat. Fat: 4 g (18% of cals.) Cholesterol: 11 mg


High-flavor, Low-Fat Vegetarian Cooking is a daring excursion into the world of meatless eating. The 225 vegetable, grain, bean, and soy recipes make liberal use of herbs and spices to create intensely seasoned, great-tasting dishes with little fat. Author Steven Raichlen, whose High-flavor, Low-Fat Cooking won the prestigious James Beard Award, is one of the most creative cooks we've seen in ages.

To order the 285-page beautifully illustrated hardcover, use the form on p. 15. $24.95 (Prod. #HFL).
COPYRIGHT 1995 Center for Science in the Public Interest
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1995, Gale Group. All rights reserved. Gale Group is a Thomson Corporation Company.

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Title Annotation:recipes
Publication:Nutrition Action Healthletter
Article Type:Excerpt
Date:Oct 1, 1995
Previous Article:What's your EQ (eating quotient)?
Next Article:Going soft (cheese).

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