High-Flavor Low-Fat Vegetarian Cooking

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Here are two more recipes from last week's cookbook of the week.

 

Apple Carrot Muffins

Catalan Bean Stew

 

* Exported from MasterCook *

 

Apple Carrot Muffins

 

Recipe By : High-Flavor Low-Fat Vegetarian Cooking, by Steven Raichlen

Serving Size : 9 Preparation Time :0:00

Categories : Breads: Quick & Muffins Vegetarian

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Amount Measure Ingredient -- Preparation Method

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1 large Granny Smith apple

3 medium Carrots -- peeled

3 Egg whites -- lightly beaten

2 tablespoons Canola oil

1/4 cup Unsweetened applesauce

1/2 cup Dark brown sugar

1 teaspoon Vanilla

3/4 cup Flour

1 1/2 teaspoons Baking soda

1 1/2 teaspoons Baking powder

1 teaspoon Cinnamon

1/2 teaspoon Nutmeg

1/4 teaspoon Cloves

1/4 teaspoon Salt

1/3 cup Quick-cooking oatmeal

2/3 cup Dark or golden raisins

1/2 cup Grape-Nuts¨

 

High-Flavor Low-Fat Vegetarian Cooking, by Steven Raichlen, page 76

 

1. Preheat oven to 350 degrees. Spray nine regular-sized muffin cups with

vegetable cooking spray and set aside.

 

2. Cut the apple into quarters and remove the core. Coarsely grate the

apple and carrots, either by hand or with a food processor. Combine with

the lightly beaten egg whites, oil, applesauce, brown sugar and vanilla.

 

3. Sift together the flour, soda, baking powder, cinnamon, nutmeg, cloves

and salt. Stir into the moist ingredients. Add the oatmeal, raisins and

cereal. Spoon in the prepared muffin tins, filling to the top.

 

4. Bake 30 minutes, until the muffins test clean. Cool a few minutes in the

pan before unmolding onto a cooling rack.

 

 

 

 

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* Exported from MasterCook *

 

Catalan Bean Stew

 

Recipe By : High-Flavor Low-Fat Vegetarian Cooking, by Steven Raichlen

Serving Size : 4 Preparation Time :0:00

Categories : Vegetables Soups And Stews

Kwvegan

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 dried red or brown chiles -- such as pasilla

OR New Mexican reds

OR 1 TBLS. Spanish paprika

OR Hungarian sweet paprika

3 cups Basic Vegetable Stock

(see separate recipe)

2 medium onions -- peeled & quartered

4 ripe tomatoes

6 cloves garlic -- peeled

2 slices country-style white bread

3 parsnips or carrots

cut into 1/2-inch dice

1 potato -- peeled

and cut into 1/2-inch dice

1/2 cup finely chopped flat-leaf parsley

4 cups cooked fava beans or lima beans

1 cup cooked corn kernels

preferably Grilled Corn -- see separate recipe

2 tablespoons sherry wine -- or to taste

1 tablespoon sherry vinegar or wine vinegar -- or to taste

salt and freshly ground black pepper

1 tablespoon finely chopped toasted almonds

 

High-Flavor, Low-Fat Vegetarian Cooking, Steven Raichlen, page 188

 

1. Tear the chiles in half and remove the stems and seeds. (For a really

spicy dish, you could leave the seeds in.) Soak the chiles in the stock for

1 hour or until soft. If using paprika, dissolve it in the stock. Preheat

the oven to 350F.

 

2. Place the onions and tomatoes on a baking sheet lined with foil and

roast them for 20 minutes. Add the garlic and continue roasting for 20

minutes, or until the garlic is soft and the onions are golden brown.

Darkly toast the bread in a toaster.

 

3. Transfer the chilies to a blender with a slotted spoon, reserving the

stock. Add the onions, tomatoes, garlic, and toast and puree until smooth,

adding stock as necessary to obtain a thick paste. Note: A blender works

better than a food processor for this purpose.

 

4. Transfer the chile mixture to a large, nonstick frying pan and cook

over medium heat, stirring often, for 3 minutes or until fragrant. Stir in

the reserved stock, parsnips, and potatoes and half the parsley and cook,

uncovered, stirring often, for 15 to 20 minutes, or until the vegetables

are just tender. The recipe can be prepared ahead to this stage.

 

5. Stir in the fava beans, corn, sherry, and vinegar and simmer for 5

minutes, or until the beans and corn are thoroughly heated. Correct the

seasoning, adding salt, sherry, or vinegar to taste. The mixture should be

highly seasoned. If the stew is too thick, add a little more stock. If

too thin, simmer the stew, uncovered, to evaporate the excess liquid.

 

6. Transfer the stew to a bowl or platter and sprinkle with the remaining

parsley. Rice or polenta would make a nice accompaniment.

 

Based on 4 servings: 452 calories per serving; 18G protein; 3G fat; 91G

carbohydrate; 252 MG sodium; 0MG cholesterol

 

 

 

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