Global Warming

This colorful dish combines both sweet and spicy flavors.

• 2 Tbs. olive oil
• 2 medium onions, thinly sliced
• 2 cloves garlic, minced
• 1/2 tsp. red pepper flakes
• 1 tsp. ground cumin
• 1/2 tsp. ground cinnamon
• 1 medium red bell pepper, cut into 1/2-inch pieces
• 1 large sweet potato, peeled and diced into 1/2-inch pieces
• Pinch saffron
• 2 cups low-sodium vegetable broth
• 2 cups broccoli florets
• 1/4 cup currants
• Hot pepper sauce
• 1 1/2 cups couscous
• 1/4 cup chopped fresh mint
• 1/2 teaspoon salt. 
  

1. In large nonstick pan, heat 1 tablespoon oil over medium heat. Add onions and cook, stirring occasionally, until golden, about 5 to 6 minutes. Add garlic, red pepper flakes, cumin and cinnamon and cook, stirring often, until fragrant, about 1 minute.

2. Add bell pepper, sweet potato, saffron and broth. Increase heat and bring liquid to a boil. Reduce heat, cover pan and simmer, stirring once or twice, until sweet potato is tender, about 10 minutes. Add broccoli, currants, and 1/2 teaspoon salt. Cover and cook until broccoli is tender, 5 minutes. Season to taste with salt and pepper and a splash of hot pepper sauce.

3. Meanwhile, in medium skillet, heat remaining tablespoon oil over medium heat. Add couscous and cook, stirring often, until lightly coated with oil, 2 to 3 minutes. In small saucepan, bring 2 cups water to a boil. Add boiling water and pinch of salt to couscous. Stir a couple of times; cover and let stand until all water is absorbed, about 10 minutes. Fluff with fork.

4. Divide couscous among 6 plates, top with mound of vegetables and sprinkle with chopped mint.

PER SERVING: 301 CAL; 8 G PROT; 5 G TOTAL FAT (1 SAT. FAT); 51 G CARB.; 0 MG CHOL; 82 MG SOD.; 5 G FIBER

Soy "sausage" adds a meatlike texture to this version of a rustic stew.

• 1 large onion, chopped
• 3 to 4 cloves garlic, minced
• 2 medium carrots, sliced
• 4 stalks celery, diced
• 1/4 cup dry red wine
• 4 cups cooked navy beans (about 1 2/3 cups raw) or 2 (15 1/2-oz.) cans,
• rinsed and drained
• 14- to 16-oz. can diced tomatoes, undrained
• 2 tsp. dried marjoram
• 1/2 tsp. dried thyme
• 1/2 tsp. dried rosemary
• 1/4 to 1/2 cup chopped fresh flat-leaf parsley
• 1 pkg. (8 links) soy Italian-style "sausage," cut into 3/4-inch-thick slices
• 1 1/2 Tbs. olive oil

1. In wide nonstick skillet, heat 1/2 tablespoon oil. Add "sausage" and cook, stirring often, over medium-high heat, until lightly browned, 3 to 4 minutes. Transfer to plate until needed.

2. Heat remaining 1 tablespoon oil in soup pot or deep stir-fry pan over medium heat. Add onion and garlic and cook, stirring often, until golden, 8 to 10 minutes.

3. Add carrots, celery and wine, plus 1/2 cup water. Bring to a simmer, then cover and cook 10 minutes.

4. Stir in beans, tomatoes, dried herbs and "sausage." Return to a simmer, cover and cook 15 to 20 minutes. If needed, add small amount of water, but this should not be too soupy. Season to taste with salt and pepper.

5. Let stew stand an hour or two before serving if time allows, then heat through as needed. Just before serving, stir in parsley. Serve in shallow bowls.

PER SERVING: 327 CAL; 19 G PROT; 7 G TOTAL FAT (2 SAT. FAT); 47 G CARB.; 0 MG CHOL; 256 MG SOD.; 13 G FIBER

Creamy coconut milk makes a delectable base for this delicately curried vegetable melange. For a simple and savory feast, serve with a side dish of bulgur studded with dried fruit bits, a salad of cucumbers and tomatoes in yogurt and warm flatbread.

• 1 Tbs. vegetable oil
• 2 medium onions, chopped
• 2 to 3 cloves garlic, minced
• 4 medium potatoes, peeled and diced
• 4 medium carrots, sliced
• 1/2 medium head cauliflower, cut into bite-size pieces
• 2 cups frozen cut green beans
• 1 to 2 tsp. grated fresh ginger
• 2 fresh mild chile peppers, seeded and minced
• 2 tsp. garam masala or good-quality curry powder, or to taste
• 1 tsp. ground coriander
• 1/2 tsp. turmeric
• 15-oz. can lite coconut milk
• 1 cup frozen green peas
• 1/4 tsp. chopped cilantro

1. In large soup pot, heat oil over medium heat. Add onions and garlic and cook, stirring often, until onions are golden. Add potatoes, carrots and 2 cups water and bring to a simmer. Cover and simmer gently until potatoes are about halfway tender, 10 to 15 minutes. Add cauliflower, green beans, ginger, chiles, garam masala, coriander and turmeric. Continue to simmer gently, covered, until vegetables are tender, 20 minutes.

2. Mash some potatoes against side of pot with wooden spoon (this helps to thicken stew). Stir in coconut milk and season to taste with salt. If time allows, let stew stand an hour or so before serving.

3. Just before serving, heat stew and taste and correct seasonings. Stir in peas and cilantro and cook just until peas are heated through, then serve in shallow bowls.

PER SERVING: 275 CAL; 8 G PROT; 11 G TOTAL FAT (3 SAT. FAT); 45 G CARB.; 0 MG CHOL; 119 MG SOD.; 7 G FIBER

This classic stew has many regional variations, and it can be made with different vegetables according to season. Fresh artichokes are called for in traditional recipes, but using the canned variety simplifies the process. Be sure to enjoy the wonderful aroma of the stew as it cooks.

• Juice of 1/2 to 1 lemon, to taste
• 1/2 cup chopped fresh flat-leaf parsley
• 1 Tbs. olive oil
• 1 large onion, quartered and thinly sliced
• 2 to 3 cloves garlic, minced
• 2 large potatoes, peeled and diced
• 3 medium carrots, peeled and sliced
• 1/2 cup dry white wine
• 8 oz. white or cremini mushrooms, stemmed and sliced (2 cups)
• 1 1/2 tsp. sweet paprika
• 8 spears asparagus, trimmed and cut into 1-inch pieces
• 15-oz. can artichoke hearts, drained and quartered
• 1 cup frozen green peas

1. In soup pot, heat oil over medium heat. Add onion and cook, stirring often, until softened, 4 minutes. Add garlic and continue to stir until onion is golden, another 8 minutes.

2. Add potatoes, carrots, 2 cups water, wine, mushrooms and paprika. Increase heat slightly to bring to a simmer, then reduce heat, cover and simmer until potatoes and carrots are tender, 15 to 20 minutes. Add asparagus and cook over low heat until tender but still crisp, 4 to 6 minutes.

3. Stir in artichoke hearts, peas and parsley. Add lemon juice and salt and pepper to taste. Cook over low heat 5 minutes longer. If time allows, let stew stand for an hour or so before serving. Reheat gently as needed; taste and correct seasonings and add just a bit more water if needed.

PER SERVING: 275 CAL; 6 G PROT; 3 G TOTAL FAT (0 SAT. FAT); 29 G CARB.; 0 MG CHOL; 91 MG SOD.; 9 G FIBER

In its native land, this stew is chock-full of herbs, spices and, well, you really don’t want to know. Our version replaces these "mystery ingredients" with tofu and soy "pepperoni."

• 1 lb. extra-firm tofu, drained
• 1 Tbs. plus 2 tsp. olive oil
• 5 to 6 slices soy "pepperoni" or Canadian "bacon," cut into small squares
• 1 large onion, chopped
• 2 large stalks celery, diced
• 3 medium leeks (white and light green parts), well rinsed and chopped
• 2 large potatoes, peeled and diced
• 2 large carrots, peeled and sliced
• 1 large red bell pepper, diced
• 1 mild chile pepper (such as poblano) seeded and chopped, optional
• 1 vegetable bouillon cube
• 2 bay leaves
• 1/2 tsp. dried thyme
• 1/4 tsp. red pepper flakes
• 1/4 tsp. freshly ground pepper
• 2 Tbs. soy margarine
• 2 Tbs. unbleached all-purpose flour
• 1/2 cup chopped fresh flat-leaf parsley

1. Cut tofu into 1/2-inch-thick slices. Blot well between layers of paper towel, then cut into 1/2-inch dice.

2. In wide skillet, heat 1 tablespoon oil over medium heat. Add tofu and "pepperoni" and cook, stirring often, until tofu is golden on most sides and "pepperoni" is crisp. Remove to plate.

3. Heat remaining 2 teaspoons oil over medium heat and add onion and celery. Cook, stirring often, until onion is softened, 10 minutes. Add leeks, potatoes, carrots, bell pepper, chile pepper if using and 4 cups water and bring to a simmer. Add bouillon cube, bay leaves, thyme, red pepper flakes and black pepper. Simmer gently, covered, until vegetables are tender, 25 to 30 minutes. Stir in reserved tofu and "pepperoni" slices. Remove bay leaves.

4. In small saucepan, melt margarine. Slowly stir in flour. When mixture is smooth, stir it slowly into stew. Cook until sauce thickens, uncovered, about 5 minutes. Stir in parsley. Serve hot.

PER SERVING: 227 CAL; 12 G PROT; 9 G TOTAL FAT (1 SAT. FAT); 24 G CARB.; 0 MG CHOL; 284 MG SOD.; 4 G FIBER