These side dishes are meant to be eaten as side dishes along with grains, beans, or tofu, or for a light lunch or supper. That said, you could make a very simple meal of vegetable dishes alone?Mushrooms Braised with Herbs served with Roasted Potatoes, for instance; or Yams with Ginger and Dried Apricots, served with Broccoli with Lemon Sauce . The colors of the vegetable dishes are beautiful on the plate, and you will love the combinations of flavors and textures.
In addition to the vegetable dishes here, don?t forget about unadorned steamed vegetables. Nothing can beat a serving of bright green steamed broccoli, spinach, or green beans. In fact, most vegetables, when they?re in season, are so inherently delicious that they require no other seasoning than perhaps a little lemon juice or pepper.
ONION CONFIT WITH CROUTONS
YAMS WITH GINGER AND DRIED APRICOTS
MUSHROOMS BRAISED WITH HERBS
MUSHROOM GRAVY
RATATOUILLE
SCALLOPED POTATOES
YAMS WITH LEMON
BROCCOLI WITH HONEY AND MUSTARD SAUCE
KALE AND LEMON
BROCCOLI WITH LEMON SAUCE
BRUSSELS SPROUTS WITH MAPLE SYRUP
BUTTERNUT SQUASH WITH BROWN SUGAR
RED CABBAGE WITH APPLES
ZUCCHINI AND MUSHROOMS WITH ANCHO CHILI SAUCE
ZUCCHINI PANCAKES
PLANTAIN PANCAKES WITH RED PEPPER?JALAPEŅO SAUCE
BROCCOLI WITH TERIYAKI SAUCE
POTATO PANCAKES
BEETS WITH ORANGE AND DILL
ROASTED POTATOES
yield: 3 cups (16 servings) by Mark Hall
You can use any combination of red wine vinegars in equal amounts. The balsamic vinegar is a milder, sweeter variety that has less of an acid taste.
1 French sourdough baguette, egg- and oil-free
6 cups thinly sliced red onions
2 teaspoons freshly minced garlic
1 teaspoon dried thyme
1 teaspoon dried marjoram
1/2 cup medium dry red wine
1/4 cup balsamic vinegar
1/2 teaspoon salt
Preheat the oven to 350?F. To prepare the croutons, thinly slice the baguette into rounds of a uniform thickness (1/4- to 1/3-inch thick). Lay them on a baking sheet and bake for 10 minutes until they are completely dried.
Toss the onions, garlic, and herbs with the wine and vinegar. Cook over low heat for an hour. Stir frequently and allow the liquid to evaporate.
Place about 11/2 tablespoons of confit on each crouton and serve.
Serving size 5 2 croutons
56 calories
0.5 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol
yield: 3 cups (3 servings) by Deborah Mdison
Apricots are quite delicious with yams. Leave the ginger in big pieces and pull it out later, or finely chop it and leave it with the yams, as you wish.
1 large yam (12 to 16 ounces)
6 dried apricots, cut in quarters
1/2-inch piece fresh ginger, left in large pieces or finely diced
11/2 cups water
If the skin on the yam looks firm and smooth, scrub the yam. Otherwise, peel it.
Cut the yam into rounds slightly less than 1/2-inch thick, and cut each round into quarters, or sixths if it is very large. Combine all the ingredients in a small saucepan, cover with 11/2 cups water, bring to a boil, then simmer, covered, for 1/2 hour. Check the pan and add more water, in small increments if necessary, until the yams are completely cooked, another 20 minutes or so. Allow whatever liquid is left to boil down until a small amount of sauce is left. Pile into a bowl and serve.
variation:
Whip the yam-apricot mixture briefly in a food processor to make a puree.
Serving size 5 1 cup
173 calories
0.3 grams total fat
0.1 gram saturated fat
0 milligrams cholesterol
yield: 2 cups (4 servings) by Mark Hall
Stir this into your favorite tomato sauce to serve over pasta.
1 pound domestic or other mushrooms, sliced
1/4 cup red wine
1 teaspoon minced garlic
1/2 teaspoon dried thyme
1 teaspoon dried marjoram
1/8 teaspoon freshly ground black pepper
Salt
Braise the mushrooms in the red wine with the garlic, thyme, and marjoram. Cover the pan for about 5 minutes, until the mushroom juices have been released, then remove the lid. Cook further until the liquid is completely reduced. Add the pepper and salt to taste.
Serving size 5 1/2 cup
42 calories
0.3 grams total fat
trace saturated fat
0 milligrams cholesterol
yield: 2 cups (8 servings) by Carol Connell
Because of the earthy, full flavor of the shiitake mushrooms, this pureed and strained brown sauce has the flavor and look of a rendered gravy. The seitan, a wheat product, gives it added texture.
1/2 cup hot water
1/2 cup dried shiitake mushrooms
1/4 cup sherry or dry white wine
1/4 cup apple juice
1/4 teaspoon dried thyme
1/8 teaspoon freshly ground black pepper
1/8 teaspoon dried sage
1/8 teaspoon dried oregano
1 cup thinly sliced seitan
Salt
Bring 1/2 cup water to a boil, add the dried mushrooms, and simmer for 30 minutes. Add more water as needed to keep the sauce from boiling dry. Strain the mushrooms out of the cooking liquid. Reserve the liquid. Cut off the woody stems and discard. Place the mushrooms, reserved stock, and other ingredients (except for the seitan) into a blender. Puree and strain through a fine mesh strainer. Pour into a saucepan and add the sliced seitan. Simmer for 15 minutes, or until the alcohol odor has evaporated. Add salt to taste, and then serve warm over rice, potatoes, or other vegetables.
Serving size 5 1/4 cup
119 calories
0.4 grams total fat
trace saturated fat
0 milligrams cholesterol
yield: 8 cups (8 servings) by Mark Hall
This is a classic French vegetarian stew with all of the major elements except the olive oil.
11/2 cups diced onions
1 tablespoon freshly minced garlic
1 tablespoon dried basil
1 tablespoon dried oregano
1/2 cup dry red wine
51/2 cups tomato puree
2 cups sliced mushrooms
6 cups cubed eggplant
1 cup large-diced green bell pepper
1 cup large-diced red bell pepper
11/4 cups 1/4-inch rounds zucchini
1/8 teaspoon cayenne
1/8 teaspoon salt
Freshly ground black pepper
Braise the onions, garlic, and dried herbs in the red wine. The herbs will rehydrate and release their flavor. When the onions are soft and start to turn translucent, add the tomato puree and the sliced mushrooms. Then stew together for about 10 minutes. Add the eggplant and the red and green peppers. When these are almost cooked, add the zucchini. Don?t cook the squash too long or it will become mushy and lose its bright color.
When all the vegetables are cooked to the desired doneness, add the cayenne pepper. Then add salt and pepper to taste.
Serving size 5 1 cup
125 calories
0.1 grams total fat
trace saturated fat
0 milligrams cholesterol
yield: 5 cups (5 servings) by Carol Connell
The creamy texture of this dish makes it hard to believe that it does not contain any dairy products. It owes this to the amasake, a nonalcoholic fermented rice drink whose texture is that of heavy cream. In the fermentation process, the rice becomes sweet. More rice, liquids, and flavorings are frequently added to the amasake.
4 large russet potatoes, unpeeled
2 large onions, peeled and thinly sliced
1 tablespoon freshly minced rosemary
1 tablespoon freshly minced thyme
1/8 teaspoon salt
Freshly ground black pepper
3 cups plain amasake
Paprika
Preheat the oven to 350?F. If you do not have a nonstick pan, spray the baking dish with a vegetable oil spray. Slice the potatoes into 1/4-inch rounds. Layer the onions and potatoes in the pan. Sprinkle with the chopped herbs, salt, and black pepper. Pour the amasake over it. Cover with a very light dusting of paprika, then cover with foil and bake for 45 minutes. Uncover and continue baking for 20 minutes, or until browned and crisp.
Serving size 5 1 cup
255 calories
1.0 gram total fat
0.1 grams saturated fat
0 milligrams cholesterol
yield: 3 cups (3 servings) by Mark Hall
People frequently confuse yams with sweet potatoes. They are actually different root vegetables. In this country the word yam is used to refer to the sweet potato, and not to any of the distinctively sharp-tasting root vegetables that people from the Caribbean or Africa know. This recipe calls for sweet potatoes.
3 cups peeled and cubed yams
1 tablespoon fresh lemon juice
1 tablespoon freshly chopped Italian parsley
Salt
Freshly ground black pepper
Preheat the oven to 375?F. Place the yams in a covered baking dish with just enough water to coat the bottom of the pan. After they?ve baked for 45 to 50 minutes, until tender, add the lemon juice and parsley. Add salt and pepper to taste, then serve.
Serving size 5 1 cup
178 calories
0.3 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol
yield: 2 cups (4 servings) by Mark Hall
For a variation, toss the sauce with other steamed vegetables, such as cauliflower, squash, zucchini or spinach.
2 cups broccoli florets
7 tablespoons water
1/4 cup Dijon mustard
7 tablespoons honey
1/4 teaspoon freshly ground black pepper
Blanch or steam the broccoli florets. To make the sauce, mix the water with the mustard, honey, and pepper. Toss 1/2 cup of sauce with the broccoli and serve.
Serving size 5 1/2 cup broccoli
Sauce only:
1 2 tablespoons sauce
Serving size 5 2 tablespoons
112 calories
89 calories
0.7 grams total fat
0.5 grams total fat
0.1 grams saturated fat
trace saturated fat
0 milligrams cholesterol
0 milligrams cholesterol
yield: 22/3 cups (2 to 3 servings) by Mark Hall
This recipe is delicious with other green leafy vegetables such as spinach, mustard, and beet greens.
4 cups chopped fresh kale (approximately 10 ounces)
1/2 teaspoon fresh minced garlic
1/4 teaspoon fresh lemon juice
Salt
Freshly ground black pepper
Steam the kale, then toss with the garlic. Add the lemon juice. Add salt and pepper to taste and serve.
Serving size 5 1 cup
58 calories
0.8 grams total fat
0.2 grams saturated fat
0 milligrams cholesterol
yield: 2 cups (2 servings) by Mark Hall
This lemon sauce also works nicely with cauliflower, squash, or zucchini.
1 tablespoon cornstarch
2 tablespoons cold water
1/2 cup water
2 tablespoons fresh lemon juice
2 tablespoons Dijon mustard
4 cups broccoli florets
Dissolve the cornstarch in 2 tablespoons cold water. In a saucepan, whisk together the 1/2 cup water, lemon juice, and the Dijon mustard. Heat and add the cornstarch mixture. Continue heating and stirring until the sauce thickens. Add more lemon juice if desired.
Blanch the broccoli in boiling water or steam until done, then toss with the lemon sauce.
Serving size 5 1 cup
71 calories
0.8 grams total fat
trace saturated fat
0 milligrams cholesterol
yield: 3 cups (3 servings) by Mark Hall
The sweetness of the maple syrup makes this an unusually elegant dish.
3 cups Brussels sprouts
1/4 cup maple syrup
Salt
Freshly ground black pepper
If they need to be trimmed, remove the outer leaves from the sprouts. Cut the ends off, then slice them into halves and cook for about 15 to 20 minutes in boiling water until tender. Drain and toss with the maple syrup. Add salt and pepper to taste.
Serving size 5 1 cup
128 calories
0.8 grams total fat
0.2 grams saturated fat
0 milligrams cholesterol
yield: 5 cups (5 servings) by Mark Hall
The brown sugar creates a gentle glaze for the squash.
23/4-pound butternut squash
1/2 cup brown sugar
Water
Peel the squash and remove the seeds, then cut it into chunks or cubes. There should be 5 cups of squash chunks. Bake in a covered casserole dish with a small amount of water and 3 tablespoons of brown sugar for 30 to 40 minutes at 375?F. Then sprinkle the top with the remaining brown sugar and serve.
Serving size 5 1 cup
123 calories
0.2 grams total fat
trace saturated fat
0 milligrams cholesterol
yield: 3 cups (6 servings) by Mark Hall
This tastes better if it sits for several hours to allow the flavors to develop.
21/2 cups shredded red cabbage
1 large apple
3 tablespoons dry red wine
1 tablespoon balsamic vinegar
1 tablespoon red wine vinegar
1 bay leaf
1/4 teaspoon salt
Using a large pot, combine the shredded cabbage with the apple, red wine, vinegars, and the bay leaf. Stir well, cover, and cook on low heat for 20 to 30 minutes, until the cabbage is wilted. When the cabbage has finished cooking, remove the bay leaf and add salt to taste.
variation:
Add 1/2 cup sliced onions and increase the balsamic vinegar to 2 tablespoons.
Serving size 5 1/2 cup
33 calories
0.1 grams total fat
trace saturated fat
0 milligrams cholesterol
yield: 21/2 cups (2 to 3 servings) by Mark Hall
The chilies are sometimes not at all hot but you may want to add the pureed chilies gradually to be certain that this isn?t too fiery.
2 cups sliced mushrooms
1 teaspoon freshly minced garlic
1/4 teaspoon black pepper
2 teaspoons dried oregano
1/4 cup dry white wine
21/2 cups round-sliced zucchini
2 teaspoons Ancho Chili Puree
Braise the mushrooms, garlic, black pepper, and oregano in the white wine. When the mushrooms release their own juices and are cooked through, add the thinly sliced zucchini. Just before the vegetables are completely done add the Ancho Chili Puree. Even though the chilies do not actually need to cook, let this simmer for 5 to 10 minutes to combine the flavors.
serving size 5 1 cup
56 calories
0.5 grams total fat
trace saturated fat
0 milligrams cholesterol
]yield: 15 4-inch pancakes (5 servings) by Norma Leonardos
Serve these pancakes hot with your favorite tomato sauce and basil, or with salsa and a cilantro garnish. They can also be eaten cold and make a good sandwich filler.
3 cups shredded zucchini
1 cup all-purpose white flour
6 ounces Egg Beaters
3 tablespoons dried onions
3/4 tablespoon Mrs. Dash extra spicy powder, or 1 teaspoon dried dill or tarragon
2 cups water
Salt to taste
Combine all ingredients. If the batter is too thick, gradually add more water. Use a nonstick frying pan and/or a little vegetable oil spray on the surface of a regular pan. Heat the frying pan, then ladle several tablespoons per pancake onto the pan. When the edges of the pancakes have browned, flip and cook for another minute or so. Serve.
Serving size 5 3 4-inch pancakes
120 calories
0.4 grams total fat
trace saturated fat
0 milligrams cholesterol
yield: 15 5-inch pancakes (5 servings) by Shirley Brown
These pancakes can also be eaten without the sauce for breakfast with fruit and yogurt. For later in the day, serve with a crisp legume-based salad or soup.
Pancakes:
3 medium-sized ripe plantains
3/4 cup whole wheat pastry flour
3/4 cup unbleached all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
11/2 cups nonfat milk
1 tablespoon apple juice concentrate
2 egg whites
Fresh cilantro, Italian parsley, or minced scallions for garnish
Peel 3 medium plantains, slice into thirds and steam for 30 minutes, or cook in a pressure cooker for 8 minutes, then mash them. There should be 11/4 cups.
Sift together the whole wheat and white flours with the baking powder, baking soda, and salt. In a separate bowl, combine the nonfat milk, apple juice, and the egg whites. Stir the mashed plantain into the liquids. Then stir the dry ingredients into the plantain-milk mixture until just combined.
Pour 1/4 cup of pancake batter onto the nonstick pan and agitate the pan to spread the batter over the skillet. It will need to be at least 5 inches in diameter to cook thoroughly. Cook over very low heat. About 2 minutes after the surface has stopped bubbling, flip the pancake and cook for several minutes more.
Red Pepper Sauce:
6 shallots, minced
1 teaspoon dried thyme or 1 sprig of thyme
1/4 cup dry white wine
3/4 large red bell pepper, chopped
2 tablespoons tomato puree
1/2 cup vegetable broth
1 teaspoon minced jalapeņo pepper
2 tablespoons nonfat milk
1 teaspoon Butter Buds
Salt
Freshly ground black pepper
Braise the shallots and thyme in the white wine. When the shallots look cooked, add the red pepper, tomato sauce, and the broth. Cover and simmer until the red pepper is a little softened.
When the pepper is done, transfer the stock with the vegetables to a food processor or blender. Remove the sprig of thyme, if used, and add the jalapeņo pepper. Puree until very smooth. Pour through a strainer into a saucepan and add the milk. Simmer for 3 to 5 minutes. Whisk in the Butter Buds and add salt and pepper to taste. There should be 1 cup sauce.
Top the pancakes with red pepper sauce and garnish with fresh cilantro, Italian parsley, or scallions.
Pancakes
Serving size 5 3 pancakes
222 calories
0.9 grams total fat
0.2 grams saturated fat
1 milligram cholesterol
213 milligrams sodium
Sauce
Serving size 5 2 tablespoons
17 calories
trace total fat
trace saturated fat
trace cholesterol
yield: 5 cups (5 servings) by Mark Hall
Because of the soy sauce, the sodium content of the teriyaki sauce is very high (1031 milligrams per 1/3 cup) and may be unsuitable for those persons with a history of congestive heart failure and/or hypertension. One cup of broccoli with the sauce contains 222 milligrams of sodium.
5 cups broccoli florets
Teriyaki Sauce:
2 teaspoons arrowroot
1/2 cup water
2 tablespoons soy sauce
1/2 teaspoon freshly minced garlic
1 tablespoon freshly minced ginger
2 tablespoons honey
Pinch freshly ground black pepper
Blanch the broccoli and plunge into ice-cold water to stop the cooking. Drain and set aside.
To prepare the teriyaki sauce, dilute the arrowroot in 2 tablespoons of cold water. Heat the remaining water, soy sauce, garlic, and ginger. Add the honey and stir to dissolve. Add the arrowroot mixture and the pepper. Continue stirring to thicken. There should be about 2/3 cup sauce.
Toss the broccoli with 1/3 cup of sauce and serve.
Refrigerate the remaining sauce and use with other steamed or stir-"fried" vegetables.
Serving size 5 1 cup broccoli
Sauce only:
1/3 cup 5 91 calories
0.4 grams total fat
trace saturated fat
0 milligrams cholesterol
yield: 22/3 cups (4 servings) by Phyllis Ginsberg
The Butter Buds add just a slight taste of butter for those who like it. It has negligible amounts of fat, doesn?t "fry," and doesn?t prevent the pancake from sticking to some pans. It does have some fat and cholesterol. For a serving of 2 pancakes it adds 1 milligram of cholesterol and 17 calories. The saturated fat and total fat are not increased.
2 egg whites
11/2 cups finely minced onions
2 tablespoons unbleached all-purpose white flour
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
About 11/4 pounds peeled potatoes
2 tablespoons Butter Buds (optional)
Applesauce
Preheat the oven to 450?F. and have a nonstick or vegetable oil-sprayed baking sheet ready.
Measure out all the ingredients besides the potatoes. (If using, combine the Butter Buds with the flour.) Then grate the potatoes; there should be 3 cups. Squeeze out all the excess moisture and combine with the other ingredients. (It?s important to have all the other ingredients ready because the potatoes will quickly turn gray upon exposure to the air.)
Using 1/3 cup of the mixture, form into thin flat cakes on the baking sheet. Bake for 14 minutes, then turn the pancakes over and bake an additional 2 minutes until golden brown. Serve with applesauce.
Serving size 5 2 pancakes
150 calories
0.3 grams total fat
trace saturated fat
0 milligrams cholesterol
yield: 11/2 cups (3 servings) by Mark Hall
The orange and dill make this a refreshing dish.
5 medium beets (about 11/2 pounds)
1/4 cup orange juice
1/2 teaspoon orange zest
1 teaspoon freshly chopped dill
Put the beets with enough water to cover the bottom of the dish to a depth of 1/2 inch, in a covered casserole. Bake at 375?F. 1 hour. Slip the skins off easily, then slice or dice the beets. Toss with orange juice, orange zest, and dill. Cool and serve.
Serving size 5 1/2 cup
104 calories
trace total fat
trace saturated fat
0 milligrams cholesterol
yield: 3 cups (3 servings) by Mark Hall
These potatoes should be crispy when done.
11/2 pounds unpeeled new potatoes
1/2 head garlic, whole cloves
1/4 cup chopped fresh rosemary
Salt
Pepper
Preheat the oven to 375?F.
Cut the potatoes in halves or quarters and place them in a baking pan with the whole cloves of garlic and a small amount of water. Toss with the rosemary. Cover pan and bake for 20 minutes, then remove the cover and roast for another 10 to 15 minutes. Add salt and pepper to taste.
Serving size 5 1 cup
224 calories
0.5 grams total fat
trace saturated fat
0 milligrams cholesterol
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