3 simple meatless dinner recipes

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Campanelle tossed with fresh fava beans, basil, parmesan,

Campanelle tossed with fresh fava beans, basil, parmesan, lemon juice and olive oil. Photo Credit: Marge Perry

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Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.

TIP Fresh fava beans, also known as broad beans, have a very short season in spring and early summer.


8 ounces campanelle (bellflower shaped) pasta

1 1/4 pounds fresh fava beans, shelled (1 1/3 cups shelled)

2 tablespoons lemon juice

3 tablespoons extra-virgin olive oil

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1/2 teaspoon salt

1/2 cup shredded Parmesan cheese

1/2 cup basil, thinly sliced

1. Cook the pasta in lightly salted boiling water according to package directions.

2. Meanwhile, bring 2 inches of water to boil in a medium saucepan; add shelled favas and cook 3 minutes; drain and rinse under cold water. When cool, pinch off the tip of the casing around each fava and squeeze the bean out. Discard the casings.

3. Whisk lemon juice, olive oil and salt together; toss with pasta and favas. Stir in Parmesan and basil. Makes 4 servings.

Nutritional analysis for each serving 518 calories, 15 g fat, 3 g saturated fat, 24 g protein, 71 g carbohydrates, 14 g fiber



1 cup uncooked quinoa

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1/2 cup walnuts, coarsely chopped

3 tablespoons extra-virgin olive oil, divided

2 cloves garlic, thinly sliced

1/2 cup chopped red onion

1/2 teaspoon ground cumin

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2 medium tomatoes, chopped into 1/3-inch pieces

1 tablespoon balsamic vinegar

2 (15-ounce) cans low-sodium black beans, drained and rinsed

1/2 cup cilantro, chopped

1/2 teaspoon salt

1. Cook the quinoa according to package directions.

2. Place the walnuts in a large, nonstick skillet over medium heat and toast the nuts, stirring often, until lightly browned and aromatic, 5 to 6 minutes. Transfer to a plate to cool.

3. Heat 1 tablespoon of oil in skillet; add garlic and onion and cook, stirring, 1 minute. Stir in cumin and cook until garlic is golden and vegetables are softened, about 4 minutes. Add tomatoes and cook 1 minute, until just warmed through. Stir into quinoa.

4. Whisk together the remaining 2 tablespoons olive oil and balsamic; stir in quinoa, beans, walnuts, cilantro and salt. Makes 4 servings.

Nutritional analysis for each serving 460 calories, 16 g fat, 2 g saturated fat, 20 g protein, 62 g carbohydrates, 17 g fiber, 486 mg sodium



1/2 cup quick-cooking brown rice

1 tablespoon olive oil

1/2 cup chopped onion

2 cloves garlic, minced

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

1 small jalapeño chili, minced

2 cups sliced mushrooms

1 (6-ounce) bag baby spinach

1 tablespoon lime juice

1 (15-ounce) can low-sodium red kidney beans

4 large flour tortillas

4 ounces shredded reduced-fat Cheddar (about 1 cup)

1. Cook rice according to package directions.

2. Heat olive oil in large, nonstick skillet over medium high. Add onion and garlic and cook 4 minutes, until softened. Stir in cumin, chili powder, jalapeño and mushrooms and cook until mushrooms are softened, 4 to 5 minutes. Add spinach and cook, tossing, until just wilted and bright green, about 2 minutes. Combine with lime juice, beans and rice.

3. Warm tortillas according to package directions; put filling in center of each. Sprinkle each with Cheddar. Fold edges 1inch over short edge of filling and roll burritos closed. Makes 4 servings.

Nutritional analysis for each serving 519 calories, 16 g fat, 7 g saturated fat, 22 g protein, 74 g carbohydrates, 11 g fiber, 950 mg sodium

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