Vegetable Lasagna

For 2-4-09

Going Meatless

There’s something about the scent of sizzling meat that brings out our inner cave dweller. One sniff of a grilled steak and we’re way back in time, the men have speared an animal, the women have cooked it over the fire and the children are fed and filled. Everyone is safe.

It’s not easy to rid ourselves of the need, not simply for meat, but also the feelings of security it brings. It’s probably why the word “vegetarian” scares so many people and why, despite the fact that cutting down on meat would make us all healthier, it doesn’t seem to motivate as many people as health experts would like. Several years ago, the Johns Hopkins Bloomberg School of Public Health initiated a campaign called Meatless Monday, arguing that eating vegetarian meals just one day a week would reduce consumption of saturated fat by 15 percent, enough to help prevent heart attacks, strokes and cancer. The initiative also asserts that a bigger commitment to eating fresh fruits, vegetables, grains and legumes would help us benefit nutritionally.

How many of us have even heard of Meatless Monday?

These days there’s another reason to cut down on meat consumption. Meat is expensive. Going vegetarian one day a week is a good way to cut your household budget by lowering food costs.

Health and financial benefits notwithstanding, eating vegetarian even one day a week shouldn’t feel like a sacrifice. The bottom line with food is that it has to taste good and be filling enough to satisfy.

Ah, if those who sneered at the mere word “vegetarian” only knew! Think beyond alfalfa sprouts, steamed brown rice and plain tofu. There are fabulous meatless options in our recipe trove.

Chili is a culinary icon in this country, a dish for all, men and women, young and old, sophisticated eaters and folks who like plain old stuff. The dish has inspired contests and cookbooks and more than a few arguments about the kind of meat to use. But chili needs no meat, in fact, when it contains meat it is called chili con carne, as if something has been added.

Good meatless chili is a thick stew of beans simmered with tomatoes, laced with garlic and onion and spiced up with peppers and cumin. Nothing more is needed, except perhaps a bed of rice. Or a few extra vegetables added for good measure; corn, cauliflower, eggplant, green beans and mushrooms will do. Top it with shredded cheddar or jack cheese and a blob of dairy sour cream (though non-fat plain Greek style yogurt feels just as rich and opulent) to make it hearty, rib-sticking fare. No one will miss the meat.

Pasta is another big winner, whether the economy is booming or times are hard, and it lends itself to numerous treatments. Be adventuresome and cook Spaghetti with Gorgonzola Cheese and Walnuts or Linguine with Pine Nuts, Raisins and Bread Crumbs. Or stick to the classics: Spaghetti with Tomato Sauce, Baked Ziti, Macaroni and Cheese. All are meatless. Lasagna offers similar comfort and satisfaction and, in addition, can be varied endlessly by including vegetables including grilled portobellos, sautéed eggplant, sliced fresh tomatoes, cooked white beans, roasted asparagus, steamed spinach, and so on. For a small change, nix the red sauce and layer the pasta with thick white sauce; top the casserole with loads of cheese. Dinner will be generous, conducive to everyone’s comfort and happiness.

When it comes to meatless meals, there are few options more perfect than eggs. Eggs are packed with high quality protein, they’re easy to cook, most people like how they taste and they are incredibly cheap. They even come in their own little package, a beautiful design at that, in brown or white, there’s no difference between them. Add to all that eggs’ versatility: you can boil, poach, bake and fry them, scramble them or make them into egg salad, croquets and scads of other dishes. Doubtless a dinner based on eggs would be appreciated. Make omelets, frittatas or tortillas filled with savory ingredients such as mushrooms and tomatoes, peppers and potatoes or cheese and spinach, add a soup, starch or salad and dinner is done. Or use eggs in a casserole, a more filling one-dish dinner: Poached Eggs Florentine (eggs over toasted garlic bread with sautéed spinach and cheese) or Shakshouka (sunnyside eggs over red pepper and tomato stew) or Huevos Rancheros (eggs with corn tortillas, salsa and cheese).

There are substantial meatless stews (think Ratatouille) and soups (Pasta Fagiole, Minestrone) to consider as well as entrees such as Eggplant Parmesan, Cheese Quesadillas, Welsh Rabbit, Mujeddrah (bulgur wheat with caramelized onions and lentils), Spanakopita (spinach pie), Pizza, Veggie Burgers. The list can go on and on for 365 days or more without a repeat. A year’s worth of lower fat, cheaper meals. Or maybe just start with a meatless Monday.

Chili

1 lb. dried kidney beans

8 cups water

1/4 cup olive oil

2 medium onions, chopped

2 stalks celery, sliced

2 large cloves garlic, chopped

35 oz. can tomatoes, coarsely chopped, undrained

1/4 cup tomato paste

4 cups bean cooking liquid or vegetable stock

1/4 cup chili powder

3-4 small dried red chili peppers

2 tsp. ground cumin

1 tsp. dried oregano

salt and freshly ground black pepper to taste

1-1/2 cups frozen corn kernels

1 cup cut up green beans

1/2 cup pitted black olives

shredded cheddar or jack cheese

dairy sour cream or non-fat Greek style plain yogurt

Place the beans in a large saucepan, cover with the water and bring to a boil over high heat. Boil for 2 minutes. Remove the pan from the heat, cover and let rest for one hour. Return the pan to the heat, bring to a simmer and cook for 1-1/2 hours. Drain the beans but reserve the liquid. Heat the olive oil in a large skillet over medium heat. Add the onions and celery and cook for 2 minutes, stirring occasionally. Add the garlic and cook for another minute. Add the cooked beans, tomatoes with their juices, tomato paste, 4 cups of bean cooking water, chili powder, chili peppers, cumin, oregano and salt and pepper to taste. Cover the pan and simmer for 1-1/2 hours. Add the corn, green beans and olives. Cook uncovered for 25-30 minutes. Serve topped with shredded cheese and a blob of dairy sour cream or yogurt. Makes 6 servings