Nearly-Instant Meals
Vegetarian Express features 75 menus that can be made in 28 minutes!
Wait! Put down that phone. You are not going to call for take-out again—at least, not before I get a chance to convince you otherwise. We all have days when we walk into the kitchen after a long day without a clue as to what to make, let alone the ingredients for a passable meal. Some of us can blame demanding jobs and commutes; others, wearing days of caring for young children. Juggling my own schedule with that of my sons’ activities and school needs is what used to send me over the edge (well, at least to the drawer where I keep take-out menus)—that is, until I devised several tasty and nutritious meals based on convenient natural foods from the supermarket.
These menus are perfect for those occasions when following even the simplest of recipes seems like too much. These meals practically go from store (or better yet, pantry) to table with little preparation and very little cooking—usually just heating or an item or two or cooking one simple ingredient like pasta. Occasional take-out is fun, but relying on it out of despair is not. And it almost goes without saying that as a steady diet, it is high in fat and costly. Best of all, some of these meals can be ready in less time than it takes to wait for a take-out order. Sitting down to these satisfying, nearly effortless meals is a wonderful way to relax after a hectic day.
SALAD BAR AT HOME
Salad bars are often an appealing option for vegetarians at restaurants, so why not serve one in your own kitchen? Here are some items to place in individual serving bowls for everyone to take as they wish. Use as many as you’d like:
- Shredded lettuce (pre-shredded if you’d prefer) or mixed baby greens
- Cherry tomatoes or diced tomatoes
- Baby carrots or pre-shredded carrots
- Broccoli florets
- Coleslaw cabbage, pre-shredded
- Pre-shredded organic or soy cheese
- Canned beans or chickpeas, drained and rinsed
- Olives, black or green
- Pickled beets (jarred), drained
- Toasted sunflower seeds
- Cottage cheese
- Two or three different types natural low-fat salad dressingsor cruets of olive oil and balsamic vinegar
- Suggested additions (any or all): Microwaved potatoes or sweet potatoes, plain or flavored yogurts, fresh bread or focaccia.
Strategy: If you are planning to serve potatoes, pop them in the oven first. Get your family together to open cans and jars, then place these items and the other items in serving bowls. Let everyone assemble their own salads.
TORTILLA FIESTA
A few key ingredients create a simple and satisfying Southwestern meal. Here’s what you’ll need:
- Flour tortillas, burrito- or soft taco-size, warmed,or taco shells, warmed according to package direction
- One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos)
- Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese)
- Salsa of your choice
- Organic sour cream, soy yogurt, or plain low-fat yogurt
- Diced tomatoes
- Shredded lettuce
- Suggested accompaniments: Quick-cooking brown rice, cooked with a vegetable bouillon cube; black olives.
Strategy: Cook some quick brown rice according to package directions; warm the refried beans in a saucepan with a little water to loosen. Place everything on the table, letting everyone make their own burritos or tacos with any or all of the ingredients listed above.
PASTA AND ANTIPASTO
A big pot of spaghetti is the basis of a fun and festive meal. In the time it takes to cook the pasta, an antipasto platter of fresh vegetables and cheeses or soy items that need little or no preparation, can be composed. As an alternative to spaghetti, consider a type of frozen pasta instead: Tortellini, ravioli, or cavatelli, or gnocchi (potato and semolina dumplings). For the pasta, you’ll need:
- 1-pound package pasta (thin spaghetti and angel hair are quickest cooking)
- 28-ounce jar good-quality natural pasta (marinara) sauce
- 28-ounce can diced tomatoes
For the antipasto, choose several from the following suggested items:
- Jarred roasted red peppers, drained
- Cured olives, black or green
- Fresh mozzarella balls or very fresh tofu, diced and sprinkled with vinaigrette
- Baby carrots
- Pre-cut broccoli or cauliflower florets
- Pepperoncini
- Cherry tomatoes
- Sliced green bell peppers and/or cut celery stalks
- Suggested accompaniments: Fresh whole-grain bread and a good wine; a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around.
Strategy: While bringing a large pot of water to a boil and cooking the pasta, prepare a platter or two of antipasto and slice the bread. When the pasta is done, drain it and return it to the pot. Stir in the pasta sauce (and if you’ve used dry pasta, the diced tomatoes). Warm up as needed. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Pass around the Parmesan cheese for topping the pasta.
MY HERO (OR SUPER WRAPS)
Here’s a sandwich feast that never disappoints. And any meal made mainly at the table can’t be bad, either. You’ll need:
- A loaf or two of long Italian bread (preferably whole grain) or individual hero rolls, fresh wrap breads, or soft lavash bread
- Soy deli slices and/or crisp-cooked soy “bacon”
- Thinly sliced tomatoes
- Very thinly sliced bell pepper rings
- Shredded lettuce
- Mustard
- Soy mayonnaise
- Suggested accompaniments: Pre-shredded coleslaw, simply dressed in a natural fat-free vinaigrette; pickles or pepperoncini; corn-on-the-cob.
Strategy: Simply place the hero or wrap ingredients on the table and let everyone assemble their own heroes or wraps. Serve the accompaniments alongside.
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