3 simple meatless dinner recipes

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.

CAMPANELLE WITH FRESH FAVA BEANS

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.

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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

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BLACK BEANS WITH QUINOA AND WALNUTS

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

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CHEESY RED-BEAN BURRITOS

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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