Happy Meals - Vegetarian Times

Happy Meals

Happy Meals

In "Feel Good Foods" in the January/February issue of Vegetarian Times, writer Mathew Solan dishes up a look at the best mood-boosting nutrients for vegetarians, and VT Food Editor Mary Margaret Chappell offers a collection of tasty recipes. As promised, here are three bonus recipes rich in mood-boosting nutrients.

Spicy Seitan Fajitas
Serves 4  |  30 minutes or fewer

Sautéed onions and peppers tossed with seitan, spices, and chopped cilantro makes a vitamin C–boosting supper that the whole family will love. Serve with salsa and guacamole.

2 Tbs. olive oil
2 large red bell peppers, halved, seeded, and thinly sliced (4 cups)
2 medium onions, halved and thinly sliced (3 cups)
1/4 cup lime juice
2 Tbs. chopped cilantro
2 tsp. agave nectar
1 clove garlic, minced (1 tsp.)
1 tsp. ground cumin
1/2 tsp. dried oregano
1/2 tsp. chipotle chile powder
1 8-oz. pkg. seitan, rinsed, drained, and thinly sliced
8 6-inch sprouted whole-grain tortillas, warmed

1. Heat oil in large skillet over medium-high heat. Add bell peppers and onions, and cook 10 minutes, or until vegetables are soft and beginning to brown, stirring often.
2. Meanwhile, whisk together lime juice, cilantro, agave nectar, garlic, cumin, oregano, and chile powder in small bowl.
3. Add seitan to bell pepper mixture, and season with salt and pepper, if desired. Cook 2 to 3 minutes, or until seitan begins to brown. Stir in lime juice mixture, and cook 3 to 4 minutes, or until most of liquid has evaporated. Serve with warm tortillas.

PER SERVING (1/2 CUP FAJITAS AND 2 TORTILLAS): 535 CAL; 30 G PROT; 14 G TOTAL FAT (2 G SAT FAT); 75 G CARB; 0 MG CHOL; 290 MG SOD; 16 G FIBER; 12 G SUGARS


Brown Rice with Popped Mustard Seeds

Serves 4  |  30 minutes or fewer

This classic Indian recipe is a great way to sneak soy protein into meals because you stir soy yogurt into cooled rice. Serve with Tofu Saag Paneer (featured in the January/February issue of Vegetarian Times) or steamed vegetables.

2 cups cooked brown rice, cooled to room temperature
1 cup plain soy yogurt
2 Tbs. canola oil
2 tsp. black or brown whole mustard seeds

1. Stir together rice and yogurt in large bowl, and season with salt and pepper, if desired.
2. Heat oil and mustard seeds in small saucepan over medium heat 3 to 4 minutes, or until mustard seeds begin to pop. Stir oil mixture into rice mixture.

PER 1/2-CUP SERVING: 228 CAL; 5 G PROT; 9 G TOTAL FAT (

Whole-Wheat Rotini with Wilted Mustard Greens

Serves 4  |  30 minutes or fewer

“More mustard greens!” That’s what the VT staff asked for when they tasted the first version of this recipe. Now it’s an even better source of vitamins C and E. Shaved Parmesan provides tryptophan, and canola oil offers omega-3s.

1 1/2 lb. mustard greens, trimmed and coarsely chopped (9 cups)
1/2 lb. whole-wheat rotini pasta
1/4 cup canola oil
4 cloves garlic, coarsely chopped (4 tsp.)
1 oz. shaved Parmesan cheese, optional

1. Bring large pot of salted water to a boil. Add mustard greens, and blanch 3 minutes. Remove greens to colander with slotted spoon. Add rotini to 
water, and cook according to package directions.
2. Heat oil in large skillet or wok over medium-low heat. Add garlic and cook 30 seconds. Add greens, increase heat to medium, and cook 2 to 3 minutes.
3. Drain pasta, and reserve 1/4 cup cooking water. Stir pasta and reserved cooking water into mustard green mixture, and cook 2 to 3 minutes, or until sauce is hot and bubbly. Serve 1 cup pasta sprinkled with Parmesan cheese, if desired.

PER 1-CUP SERVING: 382 CAL; 12 G PROT; 16 G TOTAL FAT (1 G SAT FAT); 51 G CARB; 0 MG CHOL; 137 MG SOD; 10 G FIBER; 5 G SUGARS