Stuffed Zucchini

I am sure you have gathered that zucchini is my favorite vegetable, and can be prepared so many different ways.  This recipe is packed with protein and perfectly balanced between sweet (currants and cranberries) and savory (almonds, pine nuts and whole grain rice) with each bite.   This creation is great for entertaining, as it can be baked and served in individual casserole dishes.  This recipe is the balanced meal of the month for October and can be served as a one pot wonder, or with a simple mixed greens salad.  Bon appetite!

Stuffed Zucchini

• 1 c. whole grain brown rice, uncooked
• * 4 medium zucchinis
• 1/4 c. dried cranberries
• 1/4 c. dried currants
• 1/2 c. pine nuts
• 1/2 c. slivered almonds
• * 1 TBSP dried Italian seasoning
• * 8 oz jar marinara
• 6-8 oz mozzarella cheese, shredded

Directions:

Pre-heat oven to 400°

Spread pine nuts evenly on baking sheet and toast in oven for about 5 minutes.  Remove from the oven and reduce heat to 375°.  Cook rice according to package.

In a large bowl, mix together the currants, cranberries, almonds, toasted pine nuts, rice and Italian seasoning.

Cut off ends of zucchinis.  Then cut zucchinis in half crosswise.  Use vegetable corer to core out centers of zucchini halves.  Stuff zucchinis with rice mixture.

Prepare 4 individual baking dishes, or one 9×9 baking dish with cooking spray.  Layer the bottom of each baking dish with remaining rice mixture.  Spoon half the marinara over the rice mixture in each dish evenly.  Place two stuffed zucchini halves in each dish, topped with remaining marinara and mozzarella cheese.

Cover with foil or lid and bake at 375° for 45 minutes.  Remove from the oven and serve in individual dishes or on a plate.

Yield: 4 servings

*items from Midwest Vegetarian garden

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Southwest Stuffed Peppers

I have been waiting patiently all season for our bell peppers to transform into a rainbow like assortment, and the time has come.   Southwest Stuffed Peppers is a recipe I have been preparing for years, and each time I explore using different ingredients to create new varieties.   Each layer of this dish is seasoned well, making each bite burst with flavor.

This recipe is my all time favorite, and the leftovers make delightful lunches the next day.  You may choose to make a big batch and freeze some to enjoy at a later date (bake and let the peppers cool before placing in the freezer).  Most of the ingredients used were grown in the Midwest Vegetarian garden; however, the corn  and cheese were picked up at our local farmer’s market.   This recipe is packed with vegetables, whole grains and protein making it the September balanced meal of the month. To make this dish vegan, replace the dairy cheese with soy cheese.

Southwest Stuffed Peppers:

• *1 zucchini, unpeeled & shredded
• *4 bell peppers (any color)
• 14.5 oz canned fire roasted tomatoes with chiles
• *2 TBSP fresh cilantro leaves, chopped
• *1 banana pepper, diced
• 1 cup fire roasted corn, frozen or fresh
• 1 can black beans, drained & rinsed
• 6 tsp ground cumin
• 5 tsp chili powder
• 8 oz cheddar cheese, shredded (or shredded soy cheese)
• *2 scallions (green onions), chopped
• 2 cups cooked brown rice
• the juice of 1 lime

Directions:

Preheat oven to 375 °

Cut the bell peppers in half length wise, removing all seeds.

Remove 1 c. of fire roasted corn from the freezer.  Or shuck two ears of corn and grill the cobs directly over open flames until black char marks are present.  Using a knife, remove the corn from the cob.

Drain and rinse black beans.  Place beans in a bowl and mix with 1 tsp of cumin and 1 tsp of chili powder.  Mix in the following ingredients:  fire roasted corn, chopped scallion, 4 oz. of cheddar cheese, fire roasted diced tomoatoes, banana pepper, chopped cilantro, 2 tsp cumin and 2 tsp chili powder.  Add the shredded zuchinni, cooked rice, lime juice, the remaining 3 tsp ground cumin and 2 tsp chili powder, mix well.

Prepare a 9×12 baking dish with cooking spray.   Spoon the rice mixture into the pepper halves.  Place the remaining rice mixture into the bottom of the prepared baking dish to create a base layer.  Place the peppers on top of the rice mixture, and top the peppers with the remaining 4oz cheddar cheese.

Cover dish with foil and bake for 40-50 minutes, or until the peppers are tender.

Yield: 8 servings

*items from Midwest Vegetarian garden

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Eggplant Parmesan Medallions

If someone tells you they do not like eggplant, make this recipe for them ~ I hope it will change their mind!  Our ichiban plant has produced many beautiful eggplants this season, and we can’t get enough of the flavors it brings to our table. I am a little late getting out the balanced meal of the month for August due to vacation time; my apologizes.  I like to pair this dish with a simple mixed greens salad to make it a balanced meal.

Eggplant Parmesan Medallions:

• * 2 ichiban eggplants (or 1 small eggplant)
  
• *4-6 fresh basil leaves
  
• 1/2 c planko bread crumbs (plain bread crumbs)
• * 1 tsp dried oregano
• * 1 tsp dried basil
• * 1 tsp dried thyme
• * 1 tsp dried parsley
• 1/2 c freshly grated parmesan cheese, divided
• few grinds of salt/pepper
• 1 egg
• 8 oz package of whole wheat pasta
• 1/2 cup canola oil
• 6-8 oz mozzarella cheese, shredded
• * 3 c. homemade marinara sauce (MWV previous recipe)
• 1/4 c. pine nuts
  

Directions:

Preheat oven to 375Ëš.

Heat a dry pan over low heat.  Add the pine nuts and toast for a couple of minutes until golden brown.  Remove from the heat and set aside.

Slice the eggplant into 1/4″ rounds and set aside.  In a shallow bowl, mix the bread crumbs, dried herbs and 1/4 c. parmesan cheese together. In a separate bowl, lightly beat one egg.  Place one slice of eggplant into the egg bowl, turning to coat both sides.  Let excess egg drip off then place the eggplant slice into the bread crumb mixture.  Make sure both sides are coated well.  Continue until you have coated all eggplant slices.  You may need more breadcrumbs/egg depending on how many slices you have.

Heat 1-2 TBSP canola oil in a pan/skillet over medium heat.  Place 4-6 slices in the pan at a time.  Pan fry the eggplant for 2-3 minutes on each side, or until golden brown.  Remove from the pan and place on a cooling rack over paper towels to catch excess oil.  Repeat with remaining slices, adding more oil to the pan as needed.

Prepare a 9 x 11 baking dish with cooking spray.  Spoon about 1 c.  marinara sauce into the bottom of the dish to coat.  Place the eggplant medallions on top of the sauce.  Top the medallions with a spoonful of sauce, then the shredded mozzarella and the remaining 1/4 c. parmesan.  Bake, uncovered for 20 minutes or until the cheese is melted and sauce is bubbling.

Cook pasta according to package and drain.  Heat remaining marinara sauce in a pan over medium low heat.  Toss sauce with cooked pasta, and top with eggplant parmesan medallions.  Sprinkle with freshly chopped basil and pine nuts. Enjoy!

Serves 4-6

*items from Midwest Vegetarian garden

Eggplant Parmesan Medallions Recipe

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Homemade Marinara Sauce

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Garden Vegetable Curry

The most frequently asked questions I get are “What does a vegetarian eat, salad and pasta?” and “How do you get your protein?” My sister had a great suggestion for me to share a balanced vegetarian meal each month in hopes of creating new cooking ideas for those unfamiliar with a vegetarian diet.  My main source of protein comes from soy, whole grains, dairy, nuts, eggs, beans and legumes.

My sister introduced me to Indian food several years ago.  I fell in love with the spicy flavors, and variety of vegetarian cuisine available.  Most recently during her travels she sent a jar of her favorite curry paste home for me to try.  The paste has the right mix of spices and oil to create a rich curry sauce.

We harvested our first two ichiban eggplants this week.  Ichiban or Japanese eggplant are a skinny smaller version of the Italian eggplant.  The Italian eggplants are tougher and require a 30 min. salting process before cooking.  Ichiban eggplants do not require this process and the skins are softer making them easier to eat.

Our homegrown vegetable selection is in abundance, making it the perfect time to prepare and share my garden vegetable curry.   This recipe is my first featured balanced meal of the month.  I hope you will sample this one!

Garden Vegetable Curry:

• *1 ichiban eggplant, chopped (or 1/2 Italian eggplant)
• *1 zucchini, chopped
• *1 yellow squash, chopped
• *1/2 red bell pepper
• *1/2 orange bell pepper
• *1/2 yellow bell pepper
• *20 green beans, cut in thirds
• *1 carrot, diced
• *2 tomatoes, diced
• *1/2 hot chile pepper (add more for extra heat)
• 1 potato, diced
• 1/2 white onion, diced
• 8-10 button mushrooms, diced
• 1 c. frozen peas
• 4 oz. masala marinated baked tofu
• 1 garlic clove, minced
• 2 TBSP extra virgin olive oil
• 4 oz. curry paste (Patak’s brand is great)
• 1 tsp garam masala
• 4 TBSP plain yogurt (or soy yogurt)
• 3 c. cooked brown rice

Directions:

In a bowl, mix the pre-baked chopped tofu with your favorite store bought gluten free masala simmer sauce and cover with plastic wrap.  Marinate the tofu in the refrigerator over night or for at least a couple of hours.  Masala flavored tofu can also be found pre-marinated in some specialty grocery stores.

Heat olive oil in a large sauce pan or skillet over medium heat.   Sauté the onion, garlic, potato and carrot for about 5 minutes.  Add the curry paste, garam masala, chile and all the veggies to the pan (excluding the tomatoes and peas).  Stir well making sure all ingredients are coated well with curry paste.  Strain the tofu from the liquid and add to the pan.   Cover and cook  until vegetables are tender, stirring often (about 30 minutes).

Add the chopped tomatoes and frozen peas to the pan.  Cook for additional 5 minutes.  Stir in the yogurt until heated through, do not bring to a boil.  Serve over a bed of brown basmati rice and enjoy with your favorite naan (Indian bread-not gluten free).

Serves 6-8

*items from Midwest Vegetarian garden

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