High-Flavor Low-Fat Vegetarian Cooking

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Here are a few more recipes from last week's cookbook-of-the week.

 

Chickpea Crunchies

Mediterranean Fried Rice

 

* Exported from MasterCook *

 

Chickpea Crunchies

 

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

Serving Size : 1 Preparation Time :0:00

Categories : Appetizers Beans And Legumes

 

Amount Measure Ingredient -- Preparation Method

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2 cups cooked chickpeas

drained well and blotted dry

1 tablespoon extra-virgin olive oil

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon cayenne pepper

 

High-Flavor Low-Fat Vegetarian Cooking, by Steven Raichlen, page 1

 

Chickpea Crunchies are a great, nutritious snack. The spicing is limited

only by your imagination. Cajun crunchies could be made, for example, by

using Cajun spices; Southwestern crunchies by using chili powder and

cumin. The crunchies taste best served the same day. Note: If you use

canned chickpeas, reduce or omit the salt.

 

1. Preheat oven to 400 degrees F

 

2. Toss the chickpeas with seasonings and spread on a nonstick baking

sheet and bake for 30 to 40 minutes or until golden brown and crisp.

 

Makes about 1 1/4 cups (serves 4)

 

109 CALORIES PER SERVING: 4G PROTEIN; 4G FAT: 13G CARBOHYDRATE: 242 MG

SODIUM; 0MG CHOLESTEROL

 

 

 

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* Exported from MasterCook *

 

Mediterranean Fried Rice

 

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

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Rice Vegetables

 

Amount Measure Ingredient -- Preparation Method

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***FOR THE SAUCE***

2 tablespoons fresh lemon juice

2 teaspoons tomato paste

1/4 teaspoon saffron threads -- soaked in

1 tablespoon warm water or Basic Vegetable stock -- for 15 minutes

(see separate recipe)

salt

freshly ground black pepper

**REMAINING INGREDIENTS***

1 1/2 tablespoons extra virgin olive oil -- up to 2 tbs

2 large minced garlic cloves -- up to 3

1 leek

trimmed and washed and finely chopped

1/4 cup thinly sliced fennel or celery

3 cups cooked white rice -- up to 4 cups

1 tomato -- seeded and diced

1/4 cup cooked chickpeas -- rinsed

2 tablespoons pine nuts -- lightly toasted

8 black olives

(preferably oil-cured)

3 dried tomatoes

cut into thin slices

1 bunch fresh basil -- stemmed

 

High-Flavor Low-Fat Vegetarian Cooking, by Steven Raichlen, page 164

 

Fried rice doesn't belong to the traditional Mediterranean repertory, but

there's no reason you couldn't make it with such local ingredients as

basil, pine nuts, and dried tomatoes. To soften dried tomatoes, soak them

in hot water for 15 minutes, or until soft. Drain and prepare for the recipe.

 

1. For the sauce: combinethe lemon juice, tomato paste, saffron, salt, and

pepper in a small bowl and whisk until smooth. Add plenty of salt and

pepper. Tthe mixture should be highly seasoned.

 

2. Just before serving, heat a wok or large non-stick skillet over a high

flame. Swirl in the oil. Add the garlic and leek and stir-fry for 15

seconds, or until fragrant but not brown. Add the fennel and stir-fry for

1 to 2 minutes, or until the fennel is tender.

 

3. Stir in the rice, tomato, chickpeas, , pine nuts, olives, and dried

tomatoes, and most of the basil. Stir-fry for 2 minutes, or until the

ingredients are thoroughly heated. Stir in the sauce and cook for 30

seconds. Correct the seasoning, adding salt of lemon juice to taste.

Decorate the rice with the remaining basil leaves and serve at once.

 

Serves 6 as a side dish, 4 as a main course.

 

Analysis based on 4 servings: 326 cals, 8g protein, 10g fat, 64g

carbohydrate, 125mg sodium, 0mg chol.

 

 

 

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