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Vegetarian recipe ideas. (Credit: Marge Perry)

Vegetarian recipe ideas.

Vegetarian recipes

Meatless does not mean flavorless, and these simple vegetarian recipes are healthy, too.

Freekeh with avocado, olive and goat cheese

WHAT YOU'LL NEED: 1 cup freekeh ½
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 cup freekeh
½ teaspoon salt
3 plum tomatoes, chopped
? cup chopped scallions
½ avocado, chopped
? cup pitted calamata olives, coarsely chopped
1 teaspoon lemon zest
3 ounces goat cheese, crumbled

HOW TO:

1. Combine the freekeh with 2½ cups water in a saucepan; bring to a boil and immediately reduce heat to gentle simmer and cover. Cook until the liquid is absorbed and the grain is tender but chewy, 22-25 minutes. Toss with the salt.

2. Combine tomatoes, scallions, avocado, olives and zest in a bowl; stir in freekah. When slightly cooled (to avoid melting the cheese) stir in the goat cheese. Serve warm or at room temperature. Makes 6 servings.

Penne with broccoli rabe and feta

WHAT YOU'LL NEED: 1 large bunch (about
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 large bunch (about 1 pound) broccoli rabe, cut into 3-inch pieces
8 ounces penne
4 tablespoons olive oil, divided
2 tablespoons lemon juice
2 cloves garlic, thinly sliced lengthwise
½ teaspoon crushed red pepper flakes
4 ounces feta, crumbled (a scant 1 cup)

HOW TO:

1. Bring a large pot of lightly salted water to boil; add broccoli rabe and cook until bright green and crisp-tender, about 2 minutes. Use tongs or a slotted spoon to transfer to a bowl.

2. Bring water back to a boil; add pasta and cook according to package directions until al dente. Drain but do not rinse.

3. Meanwhile, whisk 3 tablespoons of the oil with the lemon juice; set aside.

4. Heat remaining 1 tablespoon oil in large skillet over medium high; add garlic and cook, stirring, until lightly golden, about 2 minutes. Stir in broccoli rabe and red pepper flakes and cook, tossing, 1 minute until warm. Dress with pasta and olive oil-lemon mixture. Toss with feta and serve. Makes 4 servings.

Zucchini fries

WHAT YOU'LL NEED: 1 large egg ½
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 large egg
½ cup panko bread crumbs
½ cup grated Parmesan (about 1½ ounces)
¼ teaspoon oregano
¼ teaspoon basil
2 medium zucchinis, about 1 pound

HOW TO:

1. Preheat the oven to 425 degrees. Coat a large baking sheet pan with cooking spray.

2. Place the egg in a medium bowl and beat with a fork.

3. Combine the panko, Parmesan, oregano and basil in a second, medium-sized bowl.

4. Cut the zucchini into finger-size "fries"; dip first in the egg and then in the panko mixture. Place in a single, uncrowded layer on the baking pan and roast in the oven until golden and tender, about 20 minutes. Makes 4 servings.

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Campanelle with fresh fava beans

WHAT YOU'LL NEED: 8 ounces campanelle (bellflower
(Credit: Marge Perry)


WHAT YOU'LL NEED:
8 ounces campanelle (bellflower shaped) pasta
1¼ pounds fresh fava beans, shelled (1? cups shelled)
2 tablespoons lemon juice
3 tablespoons extra-virgin olive oil
½ teaspoon salt
½ cup shredded Parmesan cheese
½ cup basil, thinly sliced

HOW TO:

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.

Quinoa and grilled vegetable salad

WHAT YOU'LL NEED: 1 red bell pepper,
(Credit: Gordon M. Grant, Recipe by Lauren Chattman)


WHAT YOU'LL NEED:
1 red bell pepper, cored, seeded and cut into quarters
2 small eggplants (about 1 pound total)
2 medium zucchini (about 1 pound total)
3 tablespoons olive oil, divided
Salt
1 small onion
2 cloves garlic, finely chopped
1¼ cup quinoa, rinsed
1¼ cup plus 2 tablespoons water, divided
¼ cup well-stirred tahini
3 tablespoons fresh lemon juice
1 teaspoon grated lemon zest
Ground black pepper
¼ cup finely chopped fresh mint

HOW TO:

1. Preheat gas grill to medium-high. Place pepper, eggplants and zucchini on a rimmed baking sheet and brush with 2 tablespoons olive oil. Sprinkle with salt. Grill, covered, turning every 5 minutes or so, until vegetables are lightly charred on the outside and eggplant and zucchini are softened (the pepper will probably take about 10 minutes, the zucchini and eggplant 13 to 18 minutes). Remove from heat, let cool slightly and cut into bite-size pieces.

2. Heat the remaining 1 tablespoon oil in a nonstick saucepan over medium heat. Add onion to the pan and cook until softened, about 3 minutes. Add garlic and cook 30 seconds. Add quinoa and stir another minute.

3. Add 1 cup plus 2 tablespoons water and ½ teaspoon salt to pan and bring to a boil. Cover, turn heat to low and cook until quinoa is tender, about 15 minutes. Remove from heat and let stand, covered, 10 minutes longer.

4. Place the tahini in a small bowl. Slowly whisk in lemon juice and ¼ cup water until smooth. Add more water, 1 tablespoon at a time, until dressing is thick but pourable. Whisk in lemon zest and salt and pepper to taste.

4. Transfer quinoa to bowl. Stir in vegetables and mint. Season with salt and pepper. Drizzle with dressing. Serve warm or at room temperature or refrigerate for up to 1 day and let come to room temperature before serving.

Green vegetable lasagna

WHAT YOU'LL NEED: 2 medium zucchini (1
(Credit: Marge Perry)


WHAT YOU'LL NEED:
2 medium zucchini (1 pound) cut lengthwise into ¼-inch- thick pieces
1 teaspoon plus 1 tablespoon olive oil, divided
2 cups chopped onion
10 ounces baby kale (or kale, torn into 3-inch pieces)
¼ teaspoon salt
? teaspoon black pepper
15 ounces part-skim ricotta
1 cup crumbled feta (4 ounces)
1 tablespoon chopped fresh sage
Pinch nutmeg
1¼ cups basil tomato sauce
6 (7-by-3-inch) no boil lasagna noodles

HOW TO:

1. Preheat oven to 375 degrees. Coat a shallow baking sheet and an 8-by-8-inch baking dish with cooking spray.

2. Place the zucchini strips on the baking sheet and brush the tops with 1 teaspoon of the olive oil. Bake 15 minutes, until tender; remove from oven and let cool slightly.

3. Meanwhile, heat the remaining 1 tablespoon olive oil in a large, nonstick skillet over medium high. Add the onions and cook, stirring often, 3 to 4 minutes, or until softened. Add the kale in batches, tossing constantly, until it is wilted and bright green, about 2 minutes. Add the salt and pepper; toss and set aside.

4. Stir the ricotta, feta, sage and nutmeg together. Set aside ¼ cup of the mixture.

5. Spread ¼ cup of the sauce in the bottom of the 8-by-8-inch pan. Top with one layer of noodles; top the noodles with half the cheese mixture remaining in the bowl (about 1 cup). Top with an even layer of kale, followed by ¼ cup of the sauce. Build the next layer, starting with the noodles, followed by the ricotta remaining in the bowl. Lay the zucchini strips over the cheese, top with ¼ cup of the sauce and follow with the final layer of noodles. Spoon the remaining ½ cup sauce over the noodles and top with dollops of reserved ¼ cup of cheese mixture.

6. Bake until the lasagna is fork-tender and bubbly at the sides, about 35 minutes. Makes 6 servings.

Lentil quinoa bolognese sauce

WHAT YOU'LL NEED: 1 cup dried lentils
(Credit: The Washington Post / Deb Lindsey, Recipe adapted from "The Great Vegan Bean Book," by Kathy Hester)


WHAT YOU'LL NEED:
1 cup dried lentils (preferably brown or green), rinsed
3 medium carrots, well-scrubbed and cut into large chunks
2 cups water
2 tablespoons olive oil
½ small onion, chopped
1 medium red bell pepper, cored, seeded and chopped
3 cloves garlic, chopped
28 ounces no-salt-added crushed tomatoes or 3 cups homemade tomato puree
1½ teaspoons dried oregano
1 tablespoon dried basil
½ teaspoon crushed red pepper flakes
1 small bunch kale, stems removed and discarded, leaves torn into small pieces (about 3 cups)
½ cup dried quinoa, rinsed well
½ cup red wine
½ teaspoon salt
½ teaspoon freshly ground black pepper

HOW TO:

1. Combine the lentils, carrots and water in a large pot over high heat. Bring to a boil, then reduce the heat to low; cover and cook until the lentils are tender, 30 to 40 minutes.

2. Meanwhile, pour the oil into a medium saute pan over medium heat. Once the oil shimmers, add the onion and stir to coat; cook until translucent, 5 to 8 minutes, stirring occasionally. Add the bell pepper and garlic, stirring to coat; cook until tender, 4 minutes. Transfer the mixture to a food processor.

3. Once the carrots and lentils are cooked, transfer the carrots from the pot to the food processor, along with the tomatoes or tomato puree, oregano, basil, crushed red pepper flakes and kale. Pulse until mostly smooth.

4. Add the quinoa and red wine to the pot of lentils, stirring to incorporate; cover and cook until the quinoa grains start to show their white tails, 6 or 7 minutes.

5. Stir the carrot-kale puree into the lentil-quinoa mixture; cook, covered, over low heat until the sauce melds and heats thoroughly, about 20 minutes. Season with salt and pepper. Makes 8 servings (about 7 cups).

Rigatoni with porcini and tomatoes

WHAT YOU'LL NEED: 1 ounce dried porcini
(Credit: Gordon M. Grant, Recipe by Lauren Chattman)


WHAT YOU'LL NEED:
1 ounce dried porcini or other wild mushrooms
1 cup boiling water
2 tablespoons extra-virgin olive oil
2 cloves garlic, finely chopped
¼ teaspoon dried rosemary
14 ounces white button mushrooms, trimmed and sliced thin
Salt
Ground black pepper
1 (14.5-ounce) can chopped tomatoes
12 ounces rigatoni
Grated Parmesan for serving

HOW TO:

1. Place porcini in a small, heatproof bowl and cover with boiling water. Let stand until softened, about 20 minutes. Lift mushrooms from bowl, transfer to a cutting board and coarsely chop. Pour soaking liquid through a fine strainer and into another bowl.

2. Heat olive oil in a large skillet over medium heat. Add garlic and rosemary and cook until fragrant, about 1 minute. Add button mushrooms, salt and pepper, and cook until mushrooms release their liquid, 5 to 7 minutes. Add porcini and cook, stirring, 1 to 2 minutes. Add soaking liquid and tomatoes, bring to a boil, lower heat and simmer until sauce is thickened, 10 to 15 minutes.

3. Bring a large pot of salted water to boil. Cook rigatoni until al dente. Drain, toss with sauce and serve immediately with grated Parmesan on the side.

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Spinch and pepita pesto on linguine

WHAT YOU'LL NEED: 8 ounces linguine 1
(Credit: Marge Perry)


WHAT YOU'LL NEED:
8 ounces linguine
1 (10-ounce) box frozen chopped spinach, thawed
? cup shelled pepitas (pumpkin seeds)
2 tablespoons lime juice
? cup basil leaves
¼ cup cilantro leaves
½ teaspoon salt
3 tablespoons extra-virgin olive oil
¼ cup grated Pecorino Romano

HOW TO:

1. Cook the pasta in plenty of lightly salted boiling water until al dente. When the pasta is cooked, scoop out ¼ cup of the cooking water and set aside. Drain the pasta.

2. Meanwhile, make the pesto: squeeze the spinach dry and place in a food processor along with the pepitas, lime juice, basil, cilantro and salt; process until smooth. With the machine running, add the olive oil; process until it is fully incorporated. Stir in the reserved pasta cooking water.

3. Scoop out ½ cup of the pesto; transfer to freezer-proof container and freeze for up to 2 months.

4. Toss the remaining sauce with the linguine and cheese.

Roasted cauliflower and cherry tomatoes with chickpeas and olives

WHAT YOU'LL NEED: 1 head cauliflower, cut
(Credit: Gordon M. Grant, Recipe by Lauren Chattman)


WHAT YOU'LL NEED:
1 head cauliflower, cut into florets
8 cloves garlic
1 (15-ounce) can chickpeas, rinsed and drained
3 tablespoons olive oil
Salt
1 pint cherry tomatoes
¼ cup pitted green or black olives, chopped
¼ cup finely chopped fresh parsley
1 tablespoon lemon juice

HOW TO:

1. Preheat the oven to 450 degrees. Line a baking sheet with heavy-duty aluminum foil. Toss cauliflower, garlic cloves and chickpeas with olive oil and salt to taste. Roast for 15 minutes. Add cherry tomatoes and roast until cauliflower and tomatoes are soft and cauliflower is browned and tender, 5 to 10 minutes longer.

2. Transfer cauliflower mixture to a large bowl and stir in olives, parsley and lemon juice. Season with salt and serve warm or at room temperature. Makes 4 servings.

Potato pizza

WHAT YOU'LL NEED: 1 pound homemade pizza
(Credit: Gordon M. Grant, Recipe by Lauren Chattman)


WHAT YOU'LL NEED:
1 pound homemade pizza dough, or 1 pound frozen pizza dough, thawed
1 large (12-ounce) Yukon gold potato, thinly sliced
Salt
Ground black pepper
2 tablespoons extra-virgin olive oil, divided
4 ounces shredded Italian Fontina cheese
3 cups baby arugula
2 teaspoons lemon juice

HOW TO:

1. Preheat oven to 450 degrees. Spray a 14-inch-round perforated metal pizza pan with nonstick cooking spray. Stretch and press dough to edges of pan.

2. Arrange potato slices in overlapping rows over dough, leaving 1 inch to edges. Sprinkle with salt and pepper and brush with 1 tablespoon olive oil. Scatter cheese over potatoes. Bake until potatoes are golden and cheese is bubbling and browned, 20 to 25 minutes.

3. While pizza is baking, toss arugula with remaining tablespoon oil, lemon juice, salt and pepper. As soon as pizza comes out of the oven, top with arugula. Serve immediately.

Lemon-herb quinoa with green peas

WHAT YOU'LL NEED: 1 cup quinoa 3
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 cup quinoa
3 tablespoons olive oil, divided
1 cup chopped onion
1 cup peas (thawed, if frozen)
1 tablespoon plus 1 teaspoon lemon juice
¼ teaspoon salt
2 tablespoons grated Parmesan cheese
¼ cup mint, chopped
¼ cup basil, thinly shredded

HOW TO:

1. Thoroughly rinse the quinoa in a fine- mesh strainer under cold water. Combine in a saucepan with 2 cups water, bring to a boil and immediately reduce heat to low and cover. Simmer until liquid is absorbed and quinoa is tender with a slight crunch, about 23 minutes.

2. Meanwhile, heat 1 tablespoon of the oil in a medium skillet over medium high. Add the onion and cook, stirring occasionally, until soft and slightly golden, about 6 minutes. Stir in the peas and cook 1 to 2 minutes, until heated through and bright green. Toss with the quinoa.

3. Whisk together the remaining 2 tablespoons olive oil, lemon juice and salt; toss with quinoa and stir in the Parmesan, mint and basil. Makes 6 servings.

Soy-glazed tofu with spicy cabbage salad

WHAT YOU'LL NEED: 1 (16-ounce) bag coleslaw
(Credit: Gordon M. Grant, Recipe by Lauren Chattman)


WHAT YOU'LL NEED:
1 (16-ounce) bag coleslaw mix
1 tablespoon plus 1½ teaspoons roasted sesame oil, divided
1 tablespoon plus 1 teaspoon vegetable oil, divided
3 tablespoons rice vinegar
½ teaspoon sugar
¼ teaspoon hot red pepper flakes
2 scallions, white and light green parts, chopped
2 cloves garlic, finely chopped
2 tablespoons soy sauce
1 tablespoon roasted sesame seeds
1 (14-ounce) package extra-firm tofu, cut crosswise into 8 slices, drained and patted dry

HOW TO:

1. Place coleslaw mix in a large bowl. Toss with 1½ teaspoons sesame oil, 1 teaspoon vegetable oil, vinegar, sugar and hot red pepper flakes. Set aside.

2. Combine scallions, garlic, soy sauce, sesame seeds and remaining 1 tablespoon sesame oil in a small bowl. Set aside.

3. Heat remaining tablespoon vegetable oil in a large, nonstick skillet over high heat. Add the tofu and cook, turning once, until golden brown on both sides, about 8 minutes total. Spoon scallion mixture over tofu, cover, and cook another minute.

5. Divide salad among 4 serving bowls, top each portion with two slices of tofu, and serve.

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Couscous with chickpeas, apricots and olives

WHAT YOU'LL NEED: ½ cup orange juice
(Credit: Marge Perry)


WHAT YOU'LL NEED:
½ cup orange juice
2 cups low-sodium vegetable broth, divided
1 cup couscous
1 teaspoon dried mint
1 tablespoon extra-virgin olive oil
1 cup chopped red onion
1 tablespoon minced ginger
3 cloves garlic, minced
½ teaspoon ground cumin
1 cup shelled edamame
? cup pitted Kalamata olives, coarsely chopped
1 (15-ounce) can lower-sodium chickpeas, drained and rinsed
? cup dried apricots (about 9) thinly sliced
1 teaspoon balsamic vinegar
½ teaspoon salt

HOW TO:

1. Bring the orange juice and ¾ cup of the broth to a boil; stir in the couscous and mint, cover and remove from heat.

2. Heat the oil in a large, nonstick skillet over medium high. Add the onion, ginger, garlic and cumin and cook, stirring occasionally, 3 or 4 minutes, or until onions are translucent.

3. Add the remaining 1¼ cups of broth and edamame; cook for 2 minutes.

4. Add the olives, chickpeas, apricots, vinegar and salt and cook 5 minutes longer, until most of the liquid has evaporated. Use a fork to fluff the couscous and combine with the vegetable mixture. Makes 4 servings.

Coconut-curry kabocha

WHAT YOU'LL NEED: 1 tablespoon canola oil
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 tablespoon canola oil
1 tablespoon minced ginger
1 cup chopped onion
1 red pepper, cut into ½-inch dice
1 (3½-pound) kabocha squash, peeled and cut into 1-inch chunks
3 cups coconut water
2 tablespoons lime juice
2 tablespoons lite soy sauce
2 teaspoons red curry paste (or more, to taste)
1 teaspoon sugar
½ teaspoon salt
2 cups cauliflower florets
1 (15-ounce) can low-sodium chickpeas, drained and rinsed
2 teaspoons cornstarch
1 (15-ounce) can lite coconut milk, divided

HOW TO:

1. Heat oil in a Dutch oven over medium high; add the ginger, onion and red pepper and cook until softened, 3 to 4 minutes. Add the squash, coconut water, lime juice, soy sauce, curry paste, sugar and salt; bring to a boil and immediately reduce heat to simmer. Cover and simmer until squash is just fork tender, 18 to 20 minutes.

2. Uncover and add the cauliflower and chickpeas; cook until cauliflower is fork tender, about 12 minutes. Combine the cornstarch with 1 tablespoon of the coconut milk; add the remaining coconut milk to the pan and cook 3 minutes; stir in cornstarch, bring to a boil and cook 1 minute. Makes 4 servings.

Peanut hoisin noodles

WHAT YOU'LL NEED: 8 ounces linguine 8
(Credit: Marge Perry)


WHAT YOU'LL NEED:
8 ounces linguine
8 ounces sugar snaps
1 large red bell pepper, cut into thin strips
1 cup shredded carrot
1 tablespoon minced ginger
2 garlic cloves, minced
¼ cup natural-style peanut butter (no added sugar)
3 tablespoons hoisin sauce
1 tablespoon plus 1 teaspoon rice vinegar
? cup lower-sodium vegetable broth

HOW TO:

1. Cook linguine in plenty of lightly salted boiling water according to package directions. In the last 2 minutes of cooking, add sugar snaps. One minute later, add red peppers. Drain; toss with shredded carrots.

2. While the linguine cooks, make the sauce: Combine the ginger, garlic, peanut butter, hoisin, rice vinegar and chicken broth in a small saucepan set over high heat. Stir and bring to a boil; immediately reduce heat to medium and cook, stirring, until the color deepens and the sauce is thick, 2 to 3 minutes. Remove from heat and toss with noodles. Makes 4 servings.

Farfalle with onion, asparagus, blue cheese and walnuts

WHAT YOU'LL NEED: 8 ounces whole grain
(Credit: Marge Perry)


WHAT YOU'LL NEED:
8 ounces whole grain farfalle (bow tie) pasta
1 pound asparagus, cut in 1½-inch pieces
1 cup walnuts, coarsely chopped
3 tablespoons extra virgin olive oil, divided
3 cups chopped red onion
½ cup crumbled blue cheese

HOW TO:

1. Cook the pasta in plenty of lightly salted boiling water according to package directions. Two minutes before it is fully cooked, add the asparagus. Drain.

2. Meanwhile, toast the walnuts in a large nonstick skillet until they are just aromatic and lightly browned, about 2 minutes. Transfer to a plate to cool.

3. Heat 1 tablespoon of the oil in the skillet; add the onion and cook over medium heat, stirring, until onion is very soft and nearly translucent, about 7 to 9 minutes.

4. Toss the pasta with the onion, walnuts and blue cheese; stir in the remaining 2 tablespoons of oil and add salt and pepper to taste. Makes 4 servings.

Mujaddarah (Lebanese-style lentils and rice)

WHAT YOU'LL NEED: 1 cup lentils 1
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 cup lentils
1 cup rice
2 tablespoons olive oil
1 large onion, thinly sliced (about 3 cups)
½ teaspoon salt
1/8 teaspoon black pepper

HOW TO:

1. Bring lentils and 2 cups water to boil; immediately reduce to simmer, cover and cook 20 minutes. Lentils should be tender enough to pierce but still firm in center. Add rice and 1½ cups water, cover and simmer 20 minutes. Remove from heat and let stand, covered, 5 minutes.

2. Meanwhile, heat the oil in a large, nonstick skillet over medium. Add onions and cook, stirring occasionally, until golden and soft, about 20 minutes.

3. When rice is cooked, season with salt and pepper, and stir in about half the onions. Serve the remaining onions on top of the pilaf. Makes 6 servings.

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Farfalle with spiced butternut squash, kale and walnuts

WHAT YOU'LL NEED: 1 pound peeled butternut
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 pound peeled butternut squash in 1-inch cubes
3 tablespoons extra-virgin olive oil, divided
½ teaspoon salt, divided
½ teaspoon cumin
Pinch each ground nutmeg and cinnamon
1 cup sliced onion
½ cup coarsely chopped walnuts
8 ounces mixed or whole-grain farfalle (bow-tie) pasta
4 ounces torn kale leaves (6 cups)
½ cup grated Pecorino Romano cheese

HOW TO:

1. Preheat oven to 475 degrees. Coat a baking sheet pan with cooking spray.

2. Toss squash with 2 teaspoons of oil, ¼ teaspoon salt, cumin, nutmeg and cinnamon. Spread cubes out on half of the baking sheet pan. Toss sliced onion with 1 teaspoon of oil and spread it out on other end of sheet pan. Place in oven for 10 minutes, toss and roast another 5 minutes, or until squash is fork-tender and onions cooked through. Push onions over the clear space in center of pan; place walnuts there in a single layer and return to oven for 1 to 2 minutes, until walnuts are very lightly browned and aromatic.

3. While vegetables roast, cook pasta. Bring large pot of lightly salted water to a boil; add pasta and cook 5 minutes. Add kale and cook another 5 minutes, or until pasta is al dente (check package directions). Drain and toss with remaining ¼ teaspoon salt, 2 tablespoons of olive oil and grated Pecorino Romano. Makes 4 servings.

Kale with chickpeas and pine nuts

WHAT YOU'LL NEED: 3 tablespoons extra-virgin olive
(Credit: Marge Perry)


WHAT YOU'LL NEED:
3 tablespoons extra-virgin olive oil, divided
2 cups chopped onion
4 cloves garlic, thinly sliced
1 (16-ounce) bag prewashed kale (10 cups torn)
2 tablespoons balsamic vinegar, divided
1 pint grape cherry tomatoes
1 (15.5-ounce) can low-sodium chickpeas, drained and rinsed
½ teaspoon salt
¼ cup toasted pine nuts

HOW TO:

1. Heat 1 tablespoon oil in large, nonstick skillet over medium high. Add onion and cook, stirring occasionally, until lightly browned and softened, about 7minutes. Add garlic and cook 1minute. Add kale in batches and 1 tablespoon of the balsamic, tossing frequently, until the kale is wilted and brightly colored, about 4 minutes.

2. Add tomatoes, chickpeas and salt, and cook, stirring occasionally, 4 minutes. Add remaining 1 tablespoon balsamic and 2tablespoons olive oil and cook until the tomatoes just begin to split, about 8 to 10 minutes longer. Stir in the pine nuts and remove from heat.

Curried quinoa, edamame and dried fruit pilaf

WHAT YOU'LL NEED: 1 cup quinoa 2
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 cup quinoa
2 tablespoons extra-virgin olive oil, divided
¾ teaspoon curry powder
? teaspoon black pepper
2 cups chopped onion
1 cup shelled edamame
½ cup diced dried fruit (any combination of apricot, dried cherry, dried cranberry, raisins, etc.)
2 teaspoons vinegar
½ teaspoon salt

HOW TO:

1. Rinse quinoa in a fine mesh strainer under cold running water; drain. Combine in a pot with 2 cups water; bring to boil and immediately reduce and simmer, covered, until all water is absorbed, about 15 minutes. Let stand, covered 5 minutes.

2. Meanwhile, heat 1 tablespoon of the oil in a nonstick skillet over medium heat. Add the curry, black pepper and onion and cook, stirring occasionally, until onions are very soft, about 10 minutes.

3. Bring a small pot of water to a boil; add the edamame and cook 3 minutes. Add the fruit and cook 2 minutes. Drain.

4. Combine vinegar, remaining 1 tablespoon of olive oil and salt in a large bowl. Add the onion, edamame and fruit and quinoa, and toss to thoroughly combine. Serve at room temperature. Makes 6 servings.

Black and red rice and beans

WHAT YOU'LL NEED: 1 cup quick-cooking brown
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 cup quick-cooking brown rice
1 tablespoon olive oil
4 cloves garlic, minced
2 stalks celery, chopped
1 cup chopped onion
1 green bell pepper, chopped
1 teaspoon chili powder
1 teaspoon ground cumin
½ teaspoon oregano
2 (14.5-ounce) cans diced tomatoes with green chilies
1 (15.5-ounce) can low-sodium red kidney beans, drained and rinsed
1 (15.5-ounce) can low-sodium black beans, drained and rinsed
Hot sauce as accompaniment (optional)

HOW TO:

1. Cook rice according to package directions, omitting any fat.

2. Heat the oil in a large saucepan over medium-high heat. Add the garlic, celery, onion, bell pepper, chili powder, cumin and oregano and cook, stirring occasionally, until the vegetables soften, about 6 minutes. Add the tomatoes and beans and cook until the mixture thickens, about 5 minutes.

3. Serve the beans over the rice and pass hot sauce as an accompaniment. Makes 4 servings.

Whole-grain couscous with olives, basil and blue cheese

WHAT YOU'LL NEED: 1¼ cup lower-sodium chicken
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1¼ cup lower-sodium chicken or vegetable broth
1 cup whole-grain couscous
½ cup pitted Kalamata olives, halved
1 cup small grape tomatoes (or cherry tomatoes, halved)
½ cup crumbled blue cheese (feta may be substituted)
½ teaspoon lemon zest
1 tablespoon extra-virgin olive oil
? cup basil leaves, chopped
Salt and pepper to taste

HOW TO:

1. Bring broth to boil; stir in couscous, cover and remove from heat. Let stand 10 to 15 minutes (until liquid is absorbed).

2. Combine olives, tomatoes, blue cheese, lemon zest and olive oil in bowl. Use tines of a fork to scrape in the couscous. (This prevents it from clumping.) Use fork to stir in basil; season to taste with salt and pepper. Makes 6 servings.

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