30 Minute Meals

7/29/2019 30 Minute Meals

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Table of Contents

Other Books by Robin RobertsonTitle PageCopyright PageDedication

AcknowledgementsIntroductionchapter 1 - a quick-fix vegetarian kitchen

about the recipesselected shortcutsdinners of conveniencebest-made plans: stocking the quick-

fix vegetarian pantrymeal enhancerslists: grocery shopping and menu

planningmarathon cooking

planning for leftovers
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about the ingredientsa word about vegetablesabout meat and dairy alternativesbuilt for speedkitchen equipmentmaking the most of the microwaveslow-cooking in a fast-food worldcooking for a crowd: panic-free

parties

convenience foodsstore-bought orhomemade

recipes are veganbasic recipes

chapter 2 - appetizers

guacamole roll-ups serves 4pastry-wrapped stuffed olives makes

16 to 20mango lettuce wraps serves 4herbed mushroom crostini serves 6tomato and olive bruschetta serves 4

to 6
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spinach and sun-dried tomato quesa-dillas serves 4

polenta with two-tomato toppingserves 4

tapenade pastry twists makes about24

green onion hummus with lime makesabout 2 cups

artichoke dip with a twist serves 8green olive-edamame dip makes

about 1 cupsred pepper and walnut spread makes

about 2 cupsfast and fresh spinach-edamame dipmakes about 1 cups

harissa-spiced white bean dip makesabout 1 cups

pita triangles makes 64

chapter 3 - soups

creamy tortilla soup serves 4


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alphabet vegetable soup serves 4chipotle-kissed black bean soup

serves 4chickpea and tomato soup with dita-

lini serves 4mushroom and white bean soup

serves 4minestrone in minutes serves 4

cream of pumpkin soup topped withcurried pecans serves 4

corn chowder with limas serves 4red lentil soup serves 4

barley and bean soup with rainbowchard serves 4phast phresh pho serves 4miso soup with soba and watercress

serves 4

hot and sour noodle soup serves 4chilled cucumber avocado soup serves

4fast and fresh gazpacho serves 4 to 6
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chapter 4 - salads that make the meal

mediterranean orzo salad serves 4southwestern pasta salad with

avocado-serrano dressing serves 4black bean and rice salad with roasted

red peppers and corn serves 4mixed baby greens with pears, pecans,

and polenta strips serves 4shredded fennel, radicchio, and penne

salad with bits of walnut and orange ...tabbouleh with dried fruit and wal-

nuts serves 4quinoa salad with roasted asparagus,white beans, and red peppers serves 4

thai noodle salad with peanut sauceserves 4

japanese soba salad serves 4cellophane noodle salad serves 4tahini green bean salad with baked

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chutney rice salad with pineapple andpeanuts serves 4

sesame-spinach salad with mangoserves 4

waldorf-inspired coleslaw serves 4 to6

warm potato salad with cherry toma-toes and fresh basil serves 4

meze in minutes serves 4

chapter 5 - sandwiches and wraps

potato dosadillas serves 2 to 4lemon-braised tofu-hummus wrapsserves 4

mediterranean muffuletta sandwichserves 4

oyster mushroom poboys serves 2peanut butter and tomato quesadillas

serves 2oh-so-sloppy joes serves 4

california club sandwiches serves 2


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avocado salad wraps serves 2curried tofu egg salad pitas serves 4rockin reu bens serves 4grilled garden sandwiches serves 4artichoke-hummus wraps with spin-

ach tortillas serves 4

chapter 6 - skillet suppersflashes in the

pan

sicilian couscous serves 4rapini with orzo and sun-dried toma-

toes serves 4quinoa pilaf with spinach, apples, andwalnuts serves 4

jasmine rice fantasy serves 4quick stove-top cassoulet serves 4

mushroom bulgur pilaf serves 4curried couscous and vegetables

serves 4joggin john serves 4
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barley pilaf with white beans andbroccoli serves 4

sauted cabbage and onions with veg-gie sausage links serves 4

pretty quick pinto picadillo serves 4sauted seitan with green peas and

mushrooms serves 4stir-fried tofu and vegetable teriyaki

serves 4seitan with braised radicchio and red

onions serves 4potato and onion pierogi with broccoli

and walnuts serves 4panko-crusted tofu cutlets withlemon-caper sauce serves 4

tempeh with coconut-peanut sauceserves 4

chapter 7 - using your noodle (and pasta)

radiatore with chickpeas, baby spin-

ach, and sun-dried tomatoes - serves 4


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spicy ziti with olives and capers -serves 4

fusilli and summer vegetables withbasil-cannellini sauce - serves 4

penne and roasted asparagus with or-ange gremolata - serves 4

farfalle with fresh tomato concasseand black olives - serves 4

capellini with white bean and greenolive tapenade - serves 4

tri-color fettuccine with rainbowchard, golden raisins, and pine nuts - ...

spaghetti with red lentil sauce - serves4linguine with cherry tomatoes and

five-herb pesto - serves 4soba noodles with asian greens and

slivers of tofu - serves 4ginger sesame noodles with broccoli

serves 4linguine with edamame pesto - serves

4
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udon noodles and baby bok choy withcreamy tahini sauce - serves 4

spicy coconut rice noodles with tofuand cilantro - serves 4

indonesian-style noodles - serves 4

chapter 8 - one-dish wondersoven-bakedmeals

pdq potpie serves 4couscous shepherds pie - serves 4polenta and pinto bean pie - serves 4

couscous gratin with peas and pimi-entos - serves 4beat-the-clock spinach lasagna -

serves 4roasted winter vegetables with seitan

chunks and brown gravy - serves 4reinventing the quiche - serves 4 to 6layered tortilla casserole with

guacamole - serves 6


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faster-than-takeout grilled vegetablepizza serves 4

portobello mushrooms stuffed withartichoke hearts and pine nuts - serves 4

zucchini and pesto strata - serves 4baked red beans and rice - serves 4

chapter 9 - slow-cooker salvation

one hot potato soup - serves 4 to 6better than moms lentil soup - serves

4 to 6

three-bean soup - serves 4 to 6brandy-laced french onion soup -serves 4 to 6

sweet and spicy stuffed peppers -serves 4

balsamic-braised seitan and wintervegetables - serves 4

five-minute slow-cooker chili - serves4 to 6

farmers market stew - serves 4


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jamaican red bean stew - serves 4 to 6slow-cooked layered vegetables -

serves 4indian-style vegetable stew - serves 4garden vegetable strata - serves 4quick brown rice-stuffed buttercup

squash - serves 4chunky fresh pear and apple sauce

with cranberries - makes about 4 cups

chapter 10 - sauces in a snap

fast tomato salsayour way - makesabout 2 cupsroasted red pepper sauce - makes

about 1 cupsspinach-walnut pesto - makes about

1 cupsmeyer lemon sauce - makes about 1

cupharissa in a hurry - makes about 1 cup


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rich red wine sauce - makes about 1cup

creamy mustard dipping sauce -makes about cup

ginger coconut sauce - makes about 1cup

black bean sauce with sherry - makesabout 1 cups

golden garbanzo sauce - makes about2 cups

creamy chutney-cashew sauce - makesabout 1 cup

white bean and almond skordalia -makes about 2 cups

chapter 11 - no-fuss desserts

no-bake oatmeal cookies with al-monds and dried cranberries - makesabout 2 dozen

pecan shortbread cookies - makes

about 20


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favorite fruit crisp - serves 4 to 6tropical mango pastry purses - serves

4rustic plum tart - serves 6chocolate-peanut butter pastry pack-

ets - serves 4 to 8lemon sorbet pie with toasted al-

monds and fresh berries - serves 8

pineapple-apricot couscous cake -serves 6

banana-pecan fantasy - serves 4blushing poached pears with walnuts

and cranberries - serves 4chocolate-cherry truffles - makesabout 3 dozen

chocolate-banana pudding - serves 4skewered fruit with a trio of dipping

sauces - serves 4fresh berry coulis - makes about 1

cupssecret vanilla sauce - makes 1 cup
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dark chocolate yum sauce - makesabout 1 cup

pineapple-apricot sauce - makesabout 2 cups

index
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Other Books by RobinRobertson

Peanut Butter PlanetApocalypse Chow! (with Jon Robertson)Carb-Conscious Vegetarian

Fresh from the Vegetarian Slow CookerVegan PlanetThe Vegetarian Meat and PotatoesCookbookPasta for All Seasons

Rice and SpiceThe Sacred Kitchen (with Jon Robertson)The Vegetarian Chili CookbookSome Like It Hot

The Soy Gourmet366 Simply Delicious Dairy-Free Recipes366 Healthful Ways to Cook Tofu and OtherMeat Alternatives


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Quick-Fix Vegetarian copyright 2007 by Robin

Robertson. All rights reserved. Printed in the United States

of America. No part of this book may be used or reproduced

in any manner whatsoever without written permission ex-

cept in the case of reprints in the context of reviews. For in-

formation, write Andrews McMeel Publishing, LLC, an

Andrews McMeel Universal company, 4520 Main Street,

Kansas City, Missouri 64111.

07 08 09 10 11 RR2 10 9 8 7 6 5 4 3 2 1

ISBN-13: 978-0-7407-6374-8 ISBN-10: 0-7407-6374-1

Library of Congress Control Number: 2006051016

All photos istockphoto.com www.andrewsmcmeel.com
http://istockphoto.com/http://www.andrewsmcmeel.com/http://www.andrewsmcmeel.com/http://istockphoto.com/


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ATTENTION: SCHOOLS AND BUSINESSES

Andrews McMeel books are available at quantity discounts

with bulk purchase for educational, business, or sales pro-

motional use. For information, please write to: Special Sales

Department, Andrews McMeel Publishing, LLC, 4520 Main

Street, Kansas City, Missouri 64111.


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For Laura


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acknowledgments

Many people helped make this book a reality.Much gratitude goes to my wonderful recipetesters: Janet Aaronson, Sandy Boss, JulieBouchet-Horwitz, Kim Hammond, ClintonHedges, Lauren Horwitz, Sarah King, San-geeta Kumar, Linda Levy, Gina Myers, andAnna West, with a special thanks to super-tester Laura Frisk, who single-handedlytested more than one-third of these recipes

and to whom this book is dedicated. Manythanks to my husband, Jon Robertson, forhis ongoing encouragement and assistanceand to my friend Jannette Patterson for her

help and support. Thanks also to my agent,Stacey Glick, of Dystel & Goderich LiteraryManagement, and to my editor, Jean Lucas,of Andrews McMeel Publishing, for their en-thusiasm for this project.


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introduction

People are always looking for ways to spendless time in the kitchen, and the unlimitedofferings of frozen entres in our supermar-kets and the ubiquity of fast-food restaurantshave made it possible. As a result, however,many of us no longer cook the way we usedto. At the same time, it is clear that eatinghealthier food is vitally important for every-one, especially those who lead busy lives.

To eat better, many people are turning to avegetarian diet, and the good news is thatcooking great vegetarian food has never beeneasier. Once considered a labor-intensive

chore, preparing vegetarian meals can nowbe pared down to fit even the busiestschedule.

With Quick-Fix Vegetarian, you will nolonger be limited to microwave entres and

fast-food chains for an easy solution to


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putting dinner on the table. Whether youre anovice or a seasoned vegetarian, the recipes,tips, and ideas in this book will turn you intoa quick-fix vegetarian cook in no time. Youwill discover the simple techniques, short-cuts, and strategies so fast food no longerhas to mean junk food.

During my years as a restaurant chef, I

learned how to cook smarter, notharderwhen it was my job to prepare mealsfor customers within ten to fifteen minutes, Ilearned a lot of time-saving tricks. Now that

Im working at home, its important to me toprepare healthful meals each day, but Irarely have the time to spend the day in thekitchen fussing over time-consuming re-cipes. That doesnt mean that I toss frozen

entres in the microwave or keep my localChinese takeout on speed-dial. Ive dis-covered something better: good-for-you fastfood that you prepare yourself, economic-

ally, and in record time. Flavorful soups,


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tempting salads, rich sauces, fabulous en-tres, and elegant dessertsall designed toget you in and out of the kitchen in thirtyminutes or less.

The 150 delicious and satisfying recipes inQuick-Fix Vegetarian call for fresh produce,grains, pastas, and beans, along with healthyconvenience foods and time-saving shortcutsto help you prepare tasty and nutritious

meals when theres little time to cook.


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At the same time, Quick-Fix Vegetarian canhelp you master the art of healthy and flavor-ful meals with new shopping and cookingstrategies as well as creative tips for stress-free entertaining. The recipes contain no an-imal ingredients, so they are ideal to serve tovegans and those who are lactose-intolerant.

Quick-Fix Vegetarian can be an invaluable

resource to both novices and longtime veget-arians, offering easy ways to integrate smarteating into your life every day and in lesstime than it takes to have a pizza delivered.

With uncomplicated main-dish recipes suchas Rapini with Orzo and Sun-Dried Toma-toes, Capellini with White Bean and GreenOlive Tapenade, and Five-Minute Slow-Cooker Chili, Quick-Fix Vegetarian can sim-

plify your life and help you put great mealson the table with a minimum of time andeffort.


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chapter 1

a quick-fix vegetarian kitchen

To some people, a meal isnt quick unless

they pick it up at a drive-through window ornuke it in the microwave. As much as theydlove to put a home-cooked meal on the tableevery night, they complain that theres just

no time to cook. With Quick-Fix Vegetarian,the no time to cook excuse can be a thing ofthe past.

The recipes in this book are designed tomake great-tasting vegetarian food as easy

and excuse-proof as possible. Lets face it,when getting dinner on the table is fasterthan ordering takeout, the choice is easy.When you prepare quick-fix recipes, youre

not just saving time, you also have the


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satisfaction of enjoying delicious home-cooked meals that are healthier and moreeconomical than takeout.

Thats why I developed these quick-cook-ing recipes for appetizers, soups, salads,main dishes, and desserts that take less thanthirty minutes to prepare. Before delving in-to the recipes themselves, Id like to share

some kitchen tips and time-saving strategiesas well as information about the ingredientsand the recipes.

A quick-fix kitchen is about more than

easy-to-prepare recipes with short cookingtimes. Its also about keeping a pantry wellstocked with meal-enhancing ingredientsthat can help you save preparation time,keeping a well-organized kitchen, and as-

sembling your ingredients before beginninga recipe. Its also about incorporatingstrategies such as having sharp knives andother time-saving equipment, as well as

menu planning and the judicious use of


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convenience foods, many of which are calledfor in the recipes in this book. For those whoprefer to prepare these convenience foods athome, I provide recipes for making many ofthem from scratch, along with descriptionsof their store-bought counterparts.


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about the recipes

First, Id like to clarify what I mean by lessthan thirty minutes to make these recipes.

That time includes both the preparation andthe cooking, although it doesnt include thetime it takes to gather your equipment andingredients or to wash your produce.

As a time-saving cooking strategy, con-sider washing and drying your produce whenyou bring it home from the store. That way,your ingredients are ready when you needthem. (Notable exceptions to this suggestion

are fragile items such as mushrooms andberries that should only be washed just priorto use.)

At the end of certain recipes, Ive listed

Quicker Fix notes. These refer to optional


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shortcuts that may be taken, such as using aprepared product in place of a homemadeone. Ive incorporated as many of theseshortcuts into the recipes as possible withoutcompromising the recipe quality.

Exceptions to the less than thirty minutesfrom start to finish rule are recipes that be-nefit from extra chilling time, such as

gazpacho, as well as the slow-cooker andoven-baked recipes that are included in thisbook. For those recipes, the prep time is un-der thirty minutes, but the cooking takes

longer.I especially like the inclusion of slow-cook-er and oven-baked recipes in the quick-fixrepertoire because they take only a fewminutes of preparation time. Once you put

them on to cook, your work is done until itstime to eat. In some ways, they can actuallybe more convenient than recipes made at thelast minute, because you get to decide when

to do the prepat your own convenience, not


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right before dinner when everyone isstarving.


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selected shortcuts

My work as a restaurant chef taught me anumber of time-saving tricks, many of which

can be adapted for the home kitchen. Oneimportant key to saving time in the kitchen isbeing organized. A great way to do this is toassemble your mise en place, which means

gathering ingredients and equipment neededbefore beginning a recipe, including measur-ing out the ingredients. This kitchen time-saver is standard procedure in restaurantkitchens and cooking schools.

Another way to save time is to read and re-read the recipe you will be using. When youare familiar with your recipe, and you haveyour ingredients and equipment at hand, you

will be amazed at how much more easily you


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can prepare a meal. Good prep can also helpavoid kitchen mishaps, such as missing in-gredients, wrong pans, or dinner beingburned up while you search for a spice or aspatula. If you do your mise en place prior tomaking each recipe, it will save you time andmay also bump up the quality of yourcooking.

I also encourage you to practice being amore intuitive or instinctive cook. By this, Imean dont be afraid to substitute or changeingredients when it seems appropriate.

For example, if you dont like a certain in-gredient in a recipe, just make a reasonablesubstitution for something you do like, suchas replacing tarragon with basil or pintobeans with kidney beans. In most cases, the

recipe will turn out just as well; maybe bet-ter, since it will now have your own personaltouch.

The same is true if you find that youre out

of an ingredient when youre ready to


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prepare dinner. While its best to plan aheadand make sure in advance that you haveeverything you need in the house, sometimesit just happens that we run out of an ingredi-ent at the last minute. In those cases, ratherthan dropping everything to rush out to thestore, try to determine if you have somethingin the house that can be substituted. To

avoid running out of the ingredients you usemost frequently, keep an ongoing grocery listin the kitchen so you can write down itemsthe minute you run out.

In addition to cooking the quick-fix re-cipes in this book, there are a number of oth-er ways you can get dinner on the table inless time. From convenience-food meals tocooking marathons, here are some great

quick-meal tips that can help you every timeyou plan your meals:


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dinners of convenience

One of the best ways to get in and out of thekitchen quickly is by having a well-stocked

pantry. In fact, there are a number of amaz-ingly flavorful meals that can be mademostly with pantry ingredients that Ivecome to think of as convenience foods. Of

course, my first choice will always be cookingwith garden fresh or at least store-bought-fresh, preferably organic, ingredients, but forthose times when I run out of fresh ingredi-ents and need to put a meal together in a

hurry, these pantry ingredients come inhandy. Keep a supply of your favorite pantryitems on hand, and there will always be themakings of a fine dinner at your fingertips.


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One of my favorite pantry meals consistsof sauting garlic in olive oil and adding acan of artichoke hearts, a can of diced toma-toes, and some sliced black olives. You canalso add some capers or chopped roasted redbell peppers, or maybe a can of white beansand a few handfuls of baby spinach, if youhave some. Simply toss this mixture with

cooked pasta, and dinner is served. You canalso use it as a topping for your favoritegrain, or on veggie cutlets, bruschetta, tofu,or veggie burgers.


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best-made plans: stocking the

quick-fix vegetarian pantry

The better your kitchen is stocked, the morechoices you will have at dinnertime. Here is alist of some ingredients and conveniencefoods that you can use to make a variety ofquick-fix vegetarian meals described in this

book. I dont list all the basic ingredients thatevery well-stocked kitchen has on hand, butrather the ingredients needed for the short-cuts provided in this book.

Canned beans: Infinitely versatileand convenient, canned beans such aschickpeas, kidney beans, cannellinibeans, black beans, and pintos add

protein and nutrients to salads, pasta


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dishes, and grain and veggie dishes.In addition, they can be pureed tomake sauces and dips or mashed tomake burgers and loaves.

Bottled pasta sauce: indispensablefor making a quick and easy pastameal. Doctor up the dish with a pack-age of frozen veggie-burger crumbles

or canned beans and a splash of redwine.

Cooked polenta: available refriger-ated in a log shape or boxed in a rect-

angular shape. Great topped with chilior a jar of marinara sauce combinedwith canned chickpeas or frozenveggie-burger crumbles.

Soft tortillas: In addition to the usu-

al burritos, fajitas, and quesadillas,use soft tortillas to make a variety ofwrap sandwiches, layered casseroles,and even superthin-crust pizzas.


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Quick-cooking grains and pastas:couscous, bulgur, quick-cookingbrown rice, pasta, rice sticks, soba(buckwheat) noodles

Frozen veggie-burger crumbles:Widely available in natural food storesand supermarkets, the taste, texture,and convenience of this product

makes this a great item to keep onhand for quick tacos, chili, sloppyjoes, pasta sauce, lasagna, shepherdspie, and more.

Tofu and tempeh: nutritious soyfoods widely available in supermar-kets and natural food stores. Thesecan be used in a variety of ways andare especially good as high-protein

meat alternatives. Seitan (wheat meat): protein-rich

meat alternative made from wheat. Itis available refrigerated and frozen in

natural food stores.


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Veggie burgers: In addition to cook-ing them as is, veggie burgers can bechopped and used to make chili, pastasauce, or tacos or used in a stuffing forpeppers or other vegetables. They canalso be cut into strips for fajitas,slathered with barbecue sauce, andmuch more.

Pizza shells: Buy ready-to-use pizzashells to make healthy custom pizzastopped

with roasted or grilled veggies, pesto, veggiepepperoni, or your favorite toppingcombination.


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meal enhancers

In addition to the convenience foods listedabove, my kitchen arsenal includes a variety

of exciting sauces and other ingredients thatI use to dress up simple meals. Depending onyour personal taste, consider keeping severalof these ingredients on hand to lend variety

to simple grain, pasta, and vegetable dishesas well as tofu, tempeh, seitan, and veggieburgers:

Vegetable broth (cubes, powder,

canned, aseptic carton) Canned tomato products (diced,

whole, puree, paste) Nondairy milk: soy, rice, oat, almond

(aseptic carton)


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Dried fruits: raisins, cranberries,apricots, etc.

Light unsweetened coconut milk Tomato salsa Barbecue sauce Chili paste Hoisin sauce Tamari

Teriyaki sauce Curry paste or powder Chutney Jerk sauce

Peanut butter Tahini (sesame paste) Basil pesto Black and green olives Artichoke hearts (canned and frozen)

Sun-dried tomatoes (dried and packedin oil)

Roasted red bell peppers (bottled) Miso paste (light and dark)

Vegetarian mushroom gravy


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Minced ginger (bottled) Black or green olive tapenade Soy mayonnaise Dried chiles Capers Almond butter Nuts and seeds


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Documents

30 Minute Meals