Most of these dishes are combinations of vegetables that are slowly cooked, either in the oven or on top of the stove, into savory, comforting stews. They can be served over grains or in wide soup bowls by themselves, in their own fragrant juices. Root vegetables, potatoes, turnips, rutabagas, carrots, parsnips, lend themselves well to this kind of dish, and you will find some delicious winter vegetable stews here. Mushrooms, both fresh and dried, often provide the base for sauces. The Red Pepper Coulis as a sauce for the Vegetable Cakes will prove a delightful surprise. Serve these as an appetizer or in larger portions as an entree.

You will also find lots of southwestern flavors here, in the pungent Southwestern Vegetable Stew, the Tomato and Okra Stew and the Enchiladas with Tomatillo Sauce. The spicy flavors of India are in the Indian Vegetable Stew, which you may accompany with a chutney, for a perfect combination of sweet and pungent tastes.

For lighter, more summery meals, try the Mushroom and Artichoke Frittata or the Zucchini "Pasta" with Yogurt Sauce . If you haven't been convinced yet, these recipes should prove once and for all what a satisfying basis for a meal vegetables can be, and what beautiful dishes they make.


VEGETABLE CAKES WITH RED PEPPER COULIS
WINTER VEGETABLE STEW
MUSHROOM AND LEEK CRÊPES
INDIAN VEGETABLE STEW
HEARTY BEAN AND VEGETABLE STEW (OR SOUP)
TOMATO AND OKRA STEW
ENCHILADAS WITH TOMATILLO SAUCE
SOUTHWESTERN VEGETABLE STEW
WILD MUSHROOM FLAN
MUSHROOM AND ARTICHOKE FRITTATA
STUFFED ZUCCHINI WITH TOMATO SAUCE AND FENNEL SEEDS
ZUCCHINI "PASTA" WITH YOGURT SAUCE

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yield: 12 cakes (6 servings) by Wolfgang Puck

1 pound (2 medium) baking potatoes
1 cup diced celery
1 cup diced carrots
1 cup diced onion
1 medium peeled, seeded and diced tomato
Vegetable stock, if necessary (page 470)
1 cup fresh peas
3 tablespoons chopped fresh basil
1 teaspoon ground cumin
1/2 teaspoon turmeric
Pinch of red pepper flakes
3 large egg whites
3 tablespoons nonfat milk
About 1 cup dried bread crumbs

Red Pepper Coulis

Bake the potatoes until tender.

In a large nonstick skillet, slowly sauté the celery, carrots, onion and tomato until the vegetables are tender, 10 to 15 minutes. If the tomatoes are not juicy, add a little vegetable stock. Transfer to a large mixing bowl and add the peas, basil, cumin, turmeric and red pepper flakes. Set aside to cool. Scrape the potato from the shell into a mixing bowl and mash. In a small bowl whisk together the egg whites and the milk. Stir into the mashed potatoes until smooth. Add to the vegetables and combine thoroughly. Form into 12 patties, about 2 ounces each.

Pour the dried bread crumbs onto a large plate and lightly coat both sides of each patty. For firmer patties stir the crumbs into the potato-milk mix until distributed evenly.

Spray 1 or 2 large skillets with a vegetable oil spray and sauté the patties until browned, about 5 minutes per side.

Presentation:
Nap each of 6 plates with the red pepper coulis and set 2 vegetable cakes on the sauce. Serve immediately.

Serving size 5 2 vegetable cakes with 1/4 cup Red Pepper Coulis

145 calories
1.3 grams total fat
0.1 gram saturated fat
0 milligrams cholesterol

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yield: 8 cups (8 servings) by Deborah Madison

In this recipe you begin by making a flavorful stock from dried wild mushrooms. Or use the Mushroom Broth, with or without the Madeira. Cook this in a clay pot or a Crockpot. (If using a clay pot, soak both halves in cold water for at least 15 minutes before using.) Both will leave you free for at least a couple of hours while dinner cooks. The vegetables listed are merely suggestions. You may want to include celery root, onions, fresh mushrooms, Brussels sprouts, etc., which will cook in roughly the same amount of time. If you add fresh mushrooms, broccoli or cauliflower, do so during the last 40 minutes. You may find the cooking times vary from the directions, but that is to be expected: different sizes, tough, or tender produce will make a difference. It's up to you, the cook, to check now and then and see how things are going, then adjust accordingly. The sauce will be flavorful but thin. However, it can be thickened just before serving, if you wish. Instructions for thickening and flavoring are included.

Mushroom Stock:
1 yellow onion, roughly diced
6 juniper berries
4 fresh sage leaves or 1/2 teaspoon dried
2 bay leaves
2 pinches dried thyme
4 branches parsley
2-inch piece fresh rosemary, or 1/2 teaspoon dried
1/2 cup dry red wine
1/2 to 1 ounce dried cepes (porcini)
1 cup finely chopped fresh mushrooms
3 cups water
Juice from tomatoes (from the vegetables)

Heat a few spoonfuls of water in a wide saucepan, add the onion, and cook over medium-high heat, stirring continually for about 7 minutes and adding more water as needed, until the onions are browned. They can get as dark as you have time for (and without their burning) as this caramelizing helps enrich the flavor. When done, add the herbs and the wine, bring the mixture to a boil, and let it reduce for several minutes. Rinse the dried mushrooms briefly in cold water to get rid of any sand, then add them to the pot along with the fresh mushrooms, water, and juice from the tomatoes. Cook at a slow boil while you are preparing the vegetables or until the liquid has reduced to about 2 to 21/2 cups. Strain the stock and set aside. Reserve the mushrooms if they are of good quality to use in this dish.

Vegetables:
4 parsnips (8 ounces), cut in 2-inch lengths
5 carrots (14 ounces), cut in 2-inch lengths
8 ounces small white potatoes, halved lengthwise
5 stalks celery (5 ounces), cut in 2-inch lengths
2 or 3 leeks, white part only (5 to 6 ounces), halved lengthwise and cut in 1-inch pieces
2 medium rutabagas (6 to 8 ounces), peeled and cut in 1/2-inch wedges
1 medium turnip (3 to 4 ounces), peeled and cut in 1/2-inch wedges
4 cloves garlic, left whole and unpeeled
1 15-ounce can whole tomatoes, quartered, juice reserved for Mushroom Stock (see above)
2 pinches dried thyme
1/2 teaspoon dried sage leaves
2 small bay leaves
Dash of red wine or sherry vinegar to taste
Dijon mustard to taste (optional)
Freshly chopped parsley
Freshly ground black pepper

Prepare all the vegetables as described. Peel the parsnips and the carrots, but leave the skins on the potatoes if they look clean and fresh. Cut the parsnips in half lengthwise and remove the woody cores. Halve or quarter the thicker pieces of carrot so that they are roughly the same size as the thin ends. Put all the vegetables into a Crockpot or bottom half of a clay pot along with the herbs, and add the Mushroom Stock. If you have used French or Italian mushrooms for the stock, add them as well. If using a Crockpot, cover and cook on low for about 3 hours. If using a clay pot, cover, put into a 350°F. oven, and cook for about an hour, check, and continue cooking, if necessary. When the vegetables are cooked, thicken the sauce, as described below, if you want more of a gravy. Otherwise, taste, add a dash of vinegar and mustard to sharpen the tastes, if necessary, and serve the vegetables in soup plates with the sauce. Garnish with some parsley and plenty of pepper.

variation:

To thicken the sauce, pour off the sauce into a measuring cup and note how much there is. For every cup, measure 2 teaspoons arrowroot. Dissolve the arrowroot in some of the broth in a small bowl, then add it to the whole amount. Heat over a medium-high flame until the sauce has thickened. Taste and season with vinegar to brighten the flavors, and add plenty of pepper. You could also stir in a couple of teaspoons of mustard. Cook at least 5 minutes, stirring constantly, then return to the vegetables and serve.

Serving size 5 1 cup

117 calories
0.6 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 14 crêpes (7 servings) by Mark Hall

If you like your crêpes to have a lot of sauce within the crêpe itself, then double the recipe and ladle several tablespoons of sauce over the filling before folding the crêpe and baking.

Filling:
3 cups sliced leeks
1/2 cup dry white wine
21/2 cups thinly sliced or small-diced domestic mushrooms
21/4 ounces fresh shiitake mushrooms
1 teaspoon balsamic vinegar
Salt
Freshly ground black pepper
1 tablespoon Italian parsley or mixed herbs
Crêpe Batter:
1/2 cup unbleached all-purpose flour
1/2 cup whole wheat pastry flour
1/3 cup masa harina
2 cups water

Sauce:
5 ounces dried shiitake mushrooms
4 large onions, roughly chopped
4 cups domestic mushrooms
6 cups water
2 cups dry red wine
6 tablespoons semolina flour
Freshly chopped parsley or other herb for garnish

For the filling, braise the leeks in the white wine for 20 minutes. Add the domestic and fresh shiitake mushrooms. Add the balsamic vinegar to the mushrooms and cook until all of the liquid has been released and is mostly reduced. Add salt and pepper to taste before the mushrooms are completely cooked. Toss with the parsley or mixed herbs. There should be 5 cups filling.

For the crêpe batter, sift the flours and masa harina together. Mix in the water until the batter forms a light cream that can coat a wooden spoon. If the batter is lumpy, you can blend it in a blender. Make a test crêpe. Ladle about 3 ounces of batter onto a nonstick skillet. Cook until golden on both sides. The crêpe should be wafer-thin and malleable; if not, add more water and mix again. There should be about 3 cups batter, enough for 14 crêpes.

For the sauce, add the shiitake mushrooms, onions, and domestic mushrooms to the water. Cook for 30 to 45 minutes, until the onions become soft and some of the liquid is reduced. Use a slotted spoon to remove the onions and mushrooms, reserving the liquid. There should be about 11/2 cups remaining. Add 2 cups of red wine to the stock and cook for a few minutes on a very high flame to reduce the alcohol. Gradually whisk the semolina flour into the simmering hot stock until thickened but still pourable. There should be about 22/3 cups sauce.

Preheat the oven to 375°F. For each crêpe, fill with one-third cup filling and top with 11/2 tablespoons sauce. Roll and place in a baking pan. Repeat until you've made all 14 crêpes. Ladle more sauce over the crêpes in a baking dish and bake for 10 minutes, or just until hot. Use chopped parsley or chopped fresh herbs as a garnish.

Serving size 5 2 crêpes

325 calories
1.3 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

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yield: 41/2 cups (4 to 5 servings) by Mark Hall

This is a curry-flavored stew of coarsely chopped vegetables with a thick gravy made from yellow split peas.

1/2 cup dry yellow split peas
3 cups water
1 cup large broccoli florets
1 cup chopped onions
1 cup vegetable stock
2 cloves garlic, minced
1/4 teaspoon turmeric
11/2 tablespoons freshly minced ginger
1 teaspoon whole black mustard seeds
1 cup canned tomatoes, chopped
1 cup large cauliflower florets
1 cup chopped carrots
1 cup chopped red bell pepper
2 teaspoons ground cumin
2 teaspoons ground coriander
1/2 teaspoon freshly ground black pepper
Pinch cayenne pepper
11/4 cups vegetable stock
Salt
2 tablespoons freshly chopped cilantro for garnish (optional)

Put the yellow split peas into a large pot and cover with 3 cups water. Cook for about 40 minutes, until the peas are tender. When they are done, puree them in a food processor and set aside.

Blanch the broccoli separately and then plunge into ice-cold water to stop the cooking and retain its color. Set aside.

While the peas are cooking, braise the onions in the vegetable stock with the garlic, turmeric, ginger, and black mustard seeds. When the onions have softened, add the tomatoes, cauliflower, and carrots. When the carrots are partially cooked, add the red pepper, cumin, coriander, black pepper, and cayenne, then continue simmering until the vegetables are cooked.
When the stew is ready, pour the processed peas into the onion-tomato mixture. Gradually add the vegetable stock until you reach a desired consistency. Add the broccoli. Salt to taste and garnish with cilantro.

Serving size 5 1 cup

153 calories
1.7 grams total fat
0.2 grams saturated fat
0 milligrams cholesterol

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yield: 12 cups (12 servings) by Lenore Lefer

This stew/soup is very versatile and can use any fresh or leftover ingredients. It consists of three or four kinds of beans such as black, red kidney, pinto, baby lima, lentils, and green and/or yellow split peas. Cooked pasta and rice are added to the cooking liquid, which contains the diced vegetables and seasonings, after the beans are cooked. It freezes well. Lenore prefers this dish as a stew served in the center of a bowl and rimmed with rice. As a soup, serve it with a hearty bread and salad for a winter's lunch or dinner.

1 pound assorted dry beans
2 cups vegetable juice
1/2 cup dry white wine
1/3 cup soy sauce
1/3 cup apple or pineapple juice
Vegetable stock or water
1/2 cup diced celery
1/2 cup diced carrots
1/2 cup diced parsnips
1/2 cup diced mushrooms
1 onion, diced
1 teaspoon dried basil
1 teaspoon dried parsley
1 teaspoon garlic powder or 3 cloves fresh garlic
1 bay leaf
1 teaspoon freshly ground black pepper
1 cup cooked rice or pasta

Sort and rinse the beans, then soak overnight in water. Drain and place in a Crockpot. Add the vegetable juice, wine, soy sauce, and apple or pineapple juice. Cover with vegetable stock or water; the amount added depends on whether you prefer a soup (more liquid) or a stew (less). The juice adds just a tad of sweetness and the soy sauce adds depth and the tang of salt.

Cook for several hours on high. (You can also cook it on "low" overnight and finish it in the morning. The soup benefits from slower cooking.) Add the vegetables, herbs, and spices and cook for several more hours until the carrots and parsnips are tender. (In a slow Crockpot this could take almost half a day and is good for people who go off to work or want to take a long hike.) When tender, but not overcooked, add the rice or pasta and heat for 1 hour more.

Serving size 5 1 cup

170 calories
0.3 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 4 cups (4 servings) by Mark Hall

Serve this stew over Wild and Arborio Rice or another grain dish.

2/3 cup chopped onions
2 tablespoons freshly minced garlic
2 tablespoons dried oregano
1 cup water
11/2 cups fresh corn kernels (2 to 3 large ears)
1/4 cup dry red wine
1/4 ground cumin
11/2 cups diced green bell pepper
11/2 cups thinly sliced okra
3 cups chopped tomatoes
1/4 teaspoon plus 1 pinch cayenne pepper
Salt
1/8 teaspoon freshly ground black pepper or to taste

Braise the onions, garlic, and oregano in the 1 cup water. When the onions begin to soften, add the corn kernels and red wine. Continue braising for 10 minutes after adding the corn.

Add the cumin, green pepper, okra, and tomatoes. Cover and stew for 45 to 60 minutes, until the vegetables are soft. Stir in the cayenne and add salt and pepper to taste.

Serving size 5 1 cup

139 calories
1.6 grams total fat
0.3 grams saturated fat
0 milligrams cholesterol

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yield: 10 enchiladas (5 servings) by Mark Hall

The vegetable filling bursts with the robust flavors of the cumin and chili. Serve with the Orange-Jicama Salad with Pickled Onions and the Refried Beans .

Tomatillo Sauce:
11/4 pounds tomatillos (to make 1 cup tomatillo puree)
1/2 cup diced onions
1 teaspoon freshly minced garlic
1/4 cup vegetable stock
1/4 teaspoon rice wine vinegar
1/2 cup fresh tomatoes, seeded and diced
1 tablespoon freshly chopped cilantro
Salt
Freshly ground black pepper to taste, or pinch of cayenne

Filling:
2 cups chopped onions
2 tablespoons freshly minced garlic
2 teaspoons dried oregano
2 teaspoons ground cumin
2/3 cup dry red wine
5 cups sliced mushrooms
21/2 cups chopped red bell pepper
21/2 cups chopped zucchini
1 cup cooked black beans (optional)
Salt
Approximately 1 teaspoon Ancho Chili Puree (page 459)
1 cup tomato sauce
10 6-inch oil-free corn tortillas, steamed
Cilantro sprigs for garnish

For the tomatillo sauce, remove the papery husk from the tomatillos and rinse. Cook them in boiling water for 5 minutes until their color is drab olive. Remove from the cooking water, place in a food processor or blender, and puree. Set aside.

Braise the onion and garlic in vegetable stock until the onions have softened. Add the pureed tomatillos and cook for another 20 minutes. Add the rice vinegar, tomatoes, cilantro, and salt and pepper to taste. Set aside. There should be 11/2 cups sauce.

For the filling, braise the onions, garlic, oregano, and cumin in the red wine until the onions have softened. Add the mushrooms and red peppers and continue cooking. When these are almost done, add the zucchini. (Add the beans also if you are using them.) Cook for a few minutes longer.

When the vegetables are tender, add salt to taste and 1 teaspoon Ancho Chili Puree. Since these chilies tend to vary in heat, taste and add more in small increments if necessary. There should be 5 cups of filling (6, if using the beans).

To assemble, preheat the oven to 350°F. Pour the tomato sauce into a baking dish or pan. If using more than one pan divide the sauce equally for each pan. Put 1/2 cup vegetable-chili filling onto each tortilla. Roll up and place in the baking pan with the seam side downward. Cover the enchiladas with aluminum foil and bake for 15 minutes, or until hot. For each serving, ladle 1/4 cup tomatillo sauce over two enchiladas and garnish with sprigs of cilantro.

variation:

Bean Enchiladas with Tomatillo Sauce. Use the bean filling for the Black Bean Burritos to substitute for the vegetable filling.

Serving size 5 2 vegetable enchiladas

279 calories
3.7 grams total fat
0.3 grams saturated fat
0 milligrams cholesterol
Serving size 5 2 vegetable enchiladas with beans
324 calories
3.9 grams total fat
0.3 grams saturated fat
0 milligrams cholesterol
Serving size 5 2 bean enchiladas
472 calories
4.2 grams total fat
0.4 grams saturated fat
0 milligrams cholesterol

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yield: 3 cups (3 servings) by Mark Hall

Before reheating, add just a little vegetable broth to the leftovers (if there are any) to turn this into a hearty soup. Serve the stew or the soup with crisp corn tortillas crumbled on top.

11/2 cups chopped red onions
1/2 cup water
2 teaspoons freshly minced garlic
2 teaspoons dried oregano
2 teaspoons ground cumin
2 cups thick-sliced mushrooms
1/2 cup diced carrots
1 cup chopped red peppers
11/2 cups canned tomatoes, or 2 cups fresh, chopped
2 cups canned tomato puree
1 cup 1/2-inch sliced zucchini
1 teaspoon Ancho Chili Puree (page 459)
1/4 teaspoon cayenne pepper
1 tablespoon freshly chopped cilantro
1 tablespoon freshly chopped mint
Salt

Braise the onions in 1/2 cup water with the garlic, oregano, and cumin. When the onions have softened, add the mushrooms and carrots. When the mushrooms have softened and the liquid is somewhat reduced, add the red peppers and tomatoes. Stew for about 10 minutes, then add the zucchini. Cook for 5 minutes (be careful not to overcook or the squash will lose its color).

When the vegetables are done, add the Ancho Chili Puree and the cayenne. Stir and add the cilantro and mint. Add salt to taste. If you want to make the dish hotter, add more cayenne.

Serving size 5 1 cup

105 calories
1.7 grams total fat
0.2 grams saturated fat
0 milligrams cholesterol

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yield: 21/2 cups (6 servings) by Wolfgang Puck
This elegant dish is perfect for your next dinner party.

1 pound button mushrooms, rinsed quickly and dried thoroughly
3 ounces shallots
4 garlic cloves
Juice of 1/2 lemon
2 ounces black trumpet mushrooms, coarsely chopped
4 large egg whites
1/2 cup nonfat milk
Freshly ground white pepper to taste
3 cups assorted greens of your choice (arugula, limestone, endive, etc.)
3 tablespoons balsamic vinegar

Preheat oven to 450°F.

Grind together the button mushrooms, shallots and garlic. Place in a heavy saucepan with the lemon juice and cook over medium heat until all the liquid has evaporated, 6 to 8 minutes. Transfer to a bowl and cool.

Sauté the trumpet mushrooms in a nonstick pan for 3 to 4 minutes. Stir into the ground mixture.

In a small bowl, whisk together the egg whites and milk. Pour into the mushroom mixture and combine thoroughly. Season with white pepper to taste.

Spray six 3/4-cup soufflé dishes with vegetable oil spray. Cut rounds of parchment paper to fit the bottom of the dishes and place inside the cups. Divide the mushroom mixture evenly and spoon into the cups. Arrange in a shallow baking pan and pour boiling water into the pan halfway up the sides of the cups. Bake 20 minutes. Remove from the oven and let sit in the water bath while preparing the salad.

Toss the salad greens with the vinegar and arrange on 6 plates. Loosen each flan by running a sharp knife around the sides of the cup and unmold in the center of the greens. Remove the paper on top and serve immediately.

Serving size 5 1 soufflé cup

61 calories
0.3 grams total fat
0.1 grams saturated fat
1.0 milligram cholesterol

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yield: 4 cups (5 to 6 servings) by Myrna Melling

There are several egg substitutes available in the market and just because the label says "egg substitute" does not mean that the product is going to promote good health. While the major constituents of such substitutes are egg whites, there are differences in cholesterol and salt content, as well as in taste. Some also contain hydrogenated oils. Read all labels to be sure the product doesn't contain ingredients you want to avoid.

2 cups sliced mushrooms
1 cup drained and chopped artichoke hearts packed in water
1/2 teaspoon dried tarragon
1 teaspoon dried basil
1 teaspoon dried marjoram
1 teaspoon dried thyme
1 teaspoon fresh chives
1/2 teaspoon ground sage
2 teaspoons Butter Buds
1/2 cup dry vermouth
1 4-ounce carton Egg Beaters
4 egg whites
Paprika

Preheat the oven to 375°F. Braise the mushrooms, artichokes, tarragon, basil, marjoram, thyme, chives, sage, and Butter Buds in the vermouth until the liquid is reduced by one half, approximately 5 to 10 minutes. Cool and drain, reserving the liquid. Combine the Egg Beaters and the egg whites in a separate bowl. Add the drained wine sauce to the egg mixture. Divide the mushrooms and artichokes evenly among five 1-cup custard dishes or ramekins. Pour the egg mixture over the vegetables. Lightly dust the tops with paprika.

Bake 30 to 35 minutes until the tops of the frittatas are browned.

variations:
Any combination of an equal volume of vegetables can be substituted for the artichokes and mushrooms.

Serving size 5 3/4 cup

66 calories
0.1 milligrams total fat
trace saturated fat
trace cholesterol

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yield: serves 4 at 1/2 per person to 8 at 1/4 per person by Mark Hall

Serve this as an appetizer or in larger portions as an entrée. It is particularly nice with polenta, a salad, and a bean-based soup.

Tomato Sauce with Fennel Seeds:
1/2 cup diced onions
1/2 teaspoon minced garlic
2 teaspoons dried oregano
1/2 teaspoon fennel seeds
1/2 cup dry red wine
1 12-ounce can chopped tomatoes, drained, or 13/4 cups chopped tomatoes
1/2 teaspoon freshly ground black pepper
Salt
Fresh minced Italian parsley for garnish
2 9-ounce zucchinis
1/4 cup dry red wine
11/2 cups minced mushrooms
1/2 cup minced onions
1/2 teaspoon minced garlic
1 tablespoon dried basil or 1 tablespoon minced fresh basil
1 tablespoon dried oregano
3 tablespoons minced tomatoes
3 tablespoons minced seedless raisins
Freshly ground black pepper
Salt

Preheat the oven to 350°F. To start the sauce, stew the onions, garlic, oregano, and fennel in the red wine. Add the tomatoes when the onions have softened and cook for about 10 minutes, then puree in a food mill, processor, or blender.

Cut the zucchinis in half. Scoop out the insides with a spoon or melon baller. Reserve the insides of the zucchini for the filling. Place the zucchini shells on a baking sheet in a little water. Cover the zucchinis with foil and bake for 20 minutes at 350°F.

Braise the zucchini flesh in the red wine and puree when it is cooked. Return the zucchini to the pan and cook with the mushrooms, onion, garlic, and dried herbs over medium heat.

When the mushrooms are cooked add the minced tomatoes and raisins. If you are using fresh basil instead of dried, add it at this point. Add salt and pepper to taste.

Fill the zucchini halves and bake on a baking sheet at 375°F. until hot. Serve with about 1/4 cup tomato sauce per person. The zucchini halves can be cut into quarters to serve as appetizers.

Serving size 5 1/2 stuffed zucchini 1 3/8 cup sauce

116 calories
1.0 gram total fat
0.1 grams saturated fat
0 milligrams cholesterol

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yield: 31/2 cups (2 to 4 servings) by Deborah Madison

This is good served hot or at room temperature as a salad. It is also delicious tucked inside whole wheat pita bread with a squeeze of lemon juice or served as a spread to eat with crackers or black bread.

1 firm zucchini, approximately 1 pound
2 tablespoons water
1/2 cup nonfat yogurt
1 clove garlic, finely minced
2 teaspoons finely chopped fresh dill or mint leaves
1 teaspoon white wine vinegar, or more to taste
Freshly ground black pepper
Additional herbs for garnish

Cut the zucchini in half and grate it into coarse shreds either in a food processor or by hand, or cut the zucchini in diagonal slices, then into strips. Make sure the strips are not too fine or the dish will be mushy.

Warm a wide nonstick frying pan and add 2 tablespoons water and the zucchini. Cook gently over a medium flame, turning occasionally until the zucchini has cooked and the moisture has evaporated, about 7 to 10 minutes. If the zucchini threatens to stick, add small amounts of water as needed.

While the squash is cooking, mix the yogurt with the garlic, herbs, vinegar, and pepper. As soon as the zucchini is done, add the yogurt mixture and gently toss together over a medium flame until the yogurt is warm. Serve with a dusting of pepper and a garnish of fresh herbs.

Serving size 5 1 cup

40 calories
0.3 grams total fat
0.1 grams saturated fat
1 milligram cholesterol