Spicy meals in 30 minutes

Tired from a clay's work; You'll have these tasty vegetarian dinners on the table before you know it.

The holidays are a time for observing traditions, which include many of the meals you will eat in the coming weeks. Holiday food is often delicious, but rarely adventurous. So why not shake things up between holiday get-togethers with some spicy weeknight meals?

Spicy dishes can be aromatic--with curry powders or other fragrant spices--without being scorching hot. And even if they're made with chiles, the heat intensity will vary a lot. The common green jalapeno is mild, but if you like it hot, try tiny Thai chiles. They come in a rainbow of colors, but are commonly red or orange. These long, thin chiles are fruity and hot. Habanero chiles (also called Scotch bonnets because they resemble crumpled hats) are for heat freaks only. They are at least 20 times hotter than jalapenos. All fresh chiles should be prepared in the same fashion. Start by lopping off the stem end with a knife. The seeds inside the chile contain most of the heat. If you want the flavor without all the heat, split the chile in half, pick out the seeds, and mince. For maximum heat, mince the stemmed chile, seeds and all. After touching fresh chiles, wash your hands thoroughly to rinse away stinging compounds and don't touch sensitive areas like your eyes. For best protection, wear rubber gloves when handling chiles.

If you want to add heat fast, hot red pepper flakes are the quickest way--just point the container and sprinkle. Chile powder is another quick way to add heat and flavor. This spice blend is made from mild dried chiles that are ground and blended with oregano, cumin, and garlic.

When you want spice but no heat, try a spice blend made without chiles, such as curry powder or garam masala. These handy mixtures add a complex, aromatic flavor to dishes.

Finally, if you like heat and smoke, try chipotle chiles. Chipotles are dried and smoked jalapenos. You might find them loose at markets with a good selection of Southwestern ingredients, and you can rehydrate them yourself. To save time, buy canned chipotles. They are ready to use and are packed in adobo, a flavorful tomato and vinegar sauce that can be added to dishes as well.

QUINOA AND BLACK BEAN STEW WITH ZUCCHINI

Serves 4

TIME 25 MINUTES

Quinoa is an especially nutritious grain from South America, rich in protein, iron, and essential minerals. Rinse quinoa before cooking to wash away any traces of the bitter protective coating, called saponin, that may not have been removed in processing. Containing vegetables, beans, and grain, this dish is a complete meal.

2 tablespoons canola oil medium
1 onion, minced medium zucchini, cut into
  1/2-inch dice
1 jalapeno or other fresh chile,
  stemmed, seeded if desired,
  and minced
1 cup quinoa, rinsed several times
  under cold water
2 teaspoons chile powder
1/2 teaspoon ground cumin Salt
1 15-ounce can black beans, drained
  and rinsed
2 tablespoons minced fresh cilantro
  leaves

1. Heat oil in large saucepan. Add onion, zucchini, and jalapeno and cook, stirring often, over medium-high heat until tender, about 5 minutes.

2. Stir in quinoa, chile powder, cumin, and 1/2 teaspoon salt. Cook, stirring often, until spices are fragrant, about 1 minute. Add 2 cups water, bring to boil, reduce heat, cover, and simmer until tender, about 15 minutes.

3. Uncover pot and stir in beans. Cook, stirring often, just until heated through, about 2 minutes. Stir in cilantro and adjust seasonings. Serve immediately.

PER SERVING: 383 calories, 16g protein, 10g fat, 59g carbohydrates, 13g fiber, 446mg sodium, 7% vitamin A, 11% vitamin C, 8% calcium

STIR-FRIED TEMPEH WITH RED PEPPER AND BOK CHOY

Serves 4

TIME 25 MINUTES

A small red Thai chile gives this dish a floral, spicy flavor. Other fresh chiles, such as jalapenos, may be used, but they are less potent and less flavorful. Marinating tempeh for just 15 minutes vastly improves its flavor and texture. Prepare the vegetables and heat the wok while waiting for the tempeh to soak up the tamari and lime juice. Trim several inches from the end of each bok choy leaf, shredding the green parts and the tender white stalk. Serve with steamed rice.

3 tablespoons tamari
2 tablespoons lime juice
8 ounces tempeh, cut in half
  horizontally, then into
  1-inch cubes
1 1/2 tablespoons canola or peanut oil
1 large red pepper, cored, seeded, and
  cut into thin
  2-inch-long strips
3 medium garlic cloves, minced
  tablespoon minced fresh
  gingerroot
1 red Thai chile, stemmed, seeded if
  desired, and minced
6 cups shredded bok choy leaves or
  other Chinese cabbage

1. Mix tamari, lime juice, and 1 tablespoon water in large shallow bowl or dish. Add tempeh and toss to coat. Marinate, stirring occasionally, for 15 minutes.

2. Heat 1 tablespoon oil in wok or large nonstick skillet. When oil is very hot but not smoking, lift tempeh from bowl wit slotted spoon (leaving behind liquid) an add tempeh to wok. Stir-fry until nicer browned and crisp, 2 to 3 minutes. Transfer tempeh back to bowl with marinade.

3. Add remaining 1/2 tablespoon oil an red pepper to empty wok. Stir-fry until pepper strips begin to soften, about 1 minute. Add garlic, ginger, and chile and stir-fry until fragrant, about 30 seconds.

4. Add bok choy and continue stir-frying until leaves wilt, about 2 minutes. Ad tempeh and marinade. Stir to combine an heat through for a minute or so. Serve immediately.

PER SERVING: 197 calories, 14g protein, 10g fat, 17g carbohydrates, 5g fiber, 827mg sodium, 59% vitamin A, 193' vitamin C, 17% calcium

SOBA AND SPINACH SALAD WITH CHILE-LIME DRESSING

Serves 4

TIME 25 MINUTES

Cooking the soba noodles and spinach together save time and effort since only one pot is required. Soba noodles are mad from buckwheat and have a distinctive dark brown color and earthy flavor the matches nicely with the flavorful dressing. An equal amount of linguine or spaghetti may be substituted.

2 tablespoons lime juice
1 small garlic clove, peeled
12 large fresh mint leaves, chopped
1 jalapeno or other fresh chile,
  stemmed, seeded if desired
  and minced
1 teaspoon honey
1/4 cup canola oil Salt
12 ounces soba noodles
6 cups packed spinach leaves,
  stemmed and roughly chopped
2 cups bean sprouts
1 red bell pepper, cored, seeded,
  and minced

1. Bring 4 quarts of water to boil in large pot for cooking soba noodles and spinach.

2. While waiting for water to boil, place lime juice, garlic, mint, chile, honey, and oil in workbowl of food processor. Process, scraping down sides of bowl as needed, until dressing is smooth. Add salt to taste and set dressing aside.

3. Add salt to taste and soba noodles to boiling water. Cook until soba noodles are almost al dense, about 7 minutes. Add spinach and continue cooking until soba noodles are al dense and spinach is tender, about 1 minute. Drain noodles and spinach into colander and rinse under cold water. Drain well to remove excess water.

4. Place noodles and spinach in large serving bowl. Add bean sprouts and bell pepper and toss with dressing. Adjust seasonings and serve immediately.

PER SERVING: 467 calories, 17g protein, 16g fat, 69g carbohydrates, 8g fiber, 400mg sodium, 49% vitamin A, 117% vitamin C, 9% calcium

SPICED POTATO AND PEA PITA POCKETS

Serves 4

TIME 25 MINUTES

Garam masala, an Indian spice mixture sold in many supermarkets and natural food stores, usually contains black pepper, cinnamon, cardamom, cumin, coriander, and cloves; it lends an earthy, almost sweet flavor to the potato filling. Curry powder or another spice mixture may be substituted.

1 1/2 pounds red new potatoes, scrubbed
   and cut into 1/2-inch dice
   Salt
1 1/4 cups frozen peas
1 1/2 tablespoons canola oil
1 tablespoon cumin seeds
2 teaspoons garam masala or other
  spice powder
2 tablespoons minced fresh cilantro
  leaves
4 pita breads, cut in half
2 medium tomatoes, cored and
  sliced thin

1. Bring about 6 cups of water to boil in medium saucepan. Add potatoes and salt to taste and cook until tender, about 10 minutes. Stir in peas and cook until tender, about 1 minute. Drain vegetables and set aside.

2. Heat oil in large skillet. Add cumin seeds and cook until rich brown color, 1 to 2 minutes. Stir in garam masala and cook until fragrant, about 30 seconds.

3. Add potatoes and peas to pan and cook, stirring with wooden spoon and mashing slightly, until well seasoned with spices and warm, about 2 minutes. Stir in cilantro and adjust seasonings.

4. Spoon warm mixture in pita halves. Insert tomato slices and serve immediately. PER SERVING. 415 calories, 13g protein, 7g fat, 78g carbohydrates, 9g fiber,492mg sodium, 8% vitamin A, 65% vitamin C, 12% calcium

SPAGHETTI WITH ARUGULA AND GOLDEN RAISINS

Serves 4

TIME 20 MINUTES

This dish gets its spiciness from the arugula. The raisins balance the peppery arugula with some sweetness. Other greens, such as spinach or Swiss chard, can be used in this dish, but you will have to add some hot red pepper flakes if you want any heat.

1 pound arugula
3 tablespoons extra-virgin olive oil
3 medium garlic cloves, minced
3/2 cup golden raisins
  Salt
1 pound spaghetti

1. Bring 4 quarts of water to boil in large pot for cooking pasta.

2. While waiting for water to boil, remove and discard stems from arugula. You should have about 8 cups of packed leaves. Wash arugula in successive bowls of cold water until free of grit. Shake arugula to remove excess water, coarsely chop, and set aside.

3. Heat oil in deep saucepan. Add garlic and cook over medium heat until fragrant, about 1 minute. Add damp arugula and toss to coat well with oil. Cover and cook, stirring occasionally, until wilted, about 3 minutes. Add raisins and salt to taste.

4. Add salt to taste and spaghetti to boiling water. Cook pasta until al dense. Drain pasta, reserving 1/2cup cooking liquid. Toss pasta with arugula sauce, adding some reserved cooking liquid if pasta seems dry. Serve immediately.

PER SERVING: 605 calories, 18g protein, 13g fat, 106g carbohydrates, 4g fiber, 174mg sodium, 27% vitamin A, 31% vitamin C, 23% calcium

CURRIED CARROT SOUP

Serves 4

TIME 30 MINUTES

Most pureed carrot soups are loaded down with cream. For a stronger carrot flavor, cook the carrots in vegetable stock and then enrich the soup with a little soy milk while pureeing it. The blender is the best tool for pureeing soups since hot liquids often leak out of food processors. Peeling a lot of carrots can be time-consuming, so use peeled baby carrots, available in plastic pouches at most markets.

2 tablespoons canola oil
2 medium leeks, white and light green
  parts only, sliced thin
2 tablespoons dry sherry or white wine
1 1/2 pounds peeled baby carrots, chopped
  very coarse
2 1/2 cups vegetable stock or water
1 teaspoon salt
1 teaspoon curry powder
1 1/4-1 1/2 cups soymilk tablespoon minced fresh cilantro
  leaves

1. Heat oil in large saucepan. Add leeks and saute over medium heat until soft, about 5 minutes. Add sherry and carrots and stir-cook for 30 seconds.

2. Raise heat to high. Add stock, salt, and curry powder and bring to boil. Reduce heat to medium, cover, and cook until carrots are tender, about 15 minutes.

3. Use ladle to transfer carrot mixture to blender. Add 11/4 cups soymilk and cilantro and blend until very smooth. If desired, add an additional 1/4 cup milk to thin consistency. Adjust seasonings.

4. If you prefer soup piping hot, return it to the pot and reheat briefly. Do not let soup boil. Otherwise, ladle soup into individual bowls and serve immediately.

PER SERVING: 237 calories, 6g protein, 9g fat, 34g carbohydrates, 8g fiber, 638mg sodium, 530% vitamin A, 48% vitamin C, 10% calcium

STIR-FRIED TOFU AND FENNEL WITH ORANGE AND BASIL

Serves 4

TIME 25 MINUTES

The best way to brown tofu cubes is to cook them in a wisp of oil in a large nonstick skillet. Don't move them around too much; you want each side of the tofu cubes to develop a golden brown crust. You could use a wok for this dish, but the tofu cubes might pile up on each other and not brown as well. Once the tofu is browned, set it aside and start stir-frying the vegetables and seasonings. When stir-frying, don't be timid with the heat. You can always turn down the heat or slide the pan off the burner if the smoke and sizzle become too intense.

1 pound extra-firm tofu
1 tablespoon soy sauce
2 teaspoon grated zest and
  4 tablespoons juice from
  1 medium orange
1 teaspoon hot red pepper flakes
2 tablespoons peanut oil
1 large fennel bulb (about 1 pound),
  stalks discarded; bulb cut into
  1/2-inch-thick strips
2 medium garlic cloves, minced
1 tablespoon minced fresh gingerroot
3 medium scallions, white and light green
  parts only, sliced thin
10 whole fresh basil leaves

1. Drain tofu and cut it into 3/4-inch-thick slabs. Blot slabs dry on paper towels. Cut slabs into 3/4-inch cubes.

2. Combine soy sauce, sesame oil, orange zest and juice, and hot red pepper flakes in small bowl and set aside.

3. Place large nonstick skillet over high heat and heat until a drop of water evaporates immediately on contact with pan. Add 1 tablespoon peanut oil and heat briefly. Add tofu and cook, without disturbing cubes, until bottoms have browned, 2 to 3 minutes. Turn tofu and cook another 2 minutes or until another side has browned. Turn and continue cooking, turning as needed, until cubes are golden all over, about 3 minutes. Transfer tofu pieces to plate and set aside.

4. Add remaining 1 tablespoon peanut oil to empty skillet and heat briefly. Add fennel and stir-fry until crisp-tender, about 2 minutes. Add garlic, ginger, and scallions and cook until fragrant, about 30 seconds. Return tofu to pan. Stir in reserved orange sauce and basil. Stir to combine and cook just until the sauce coats the tofu and fennel, about 15 seconds. Serve immediately.

PER SERVING: 267 calories, 19g protein, 19g fat, 10g carbohydrates, 3g fiber, 160mg sodium, 5% vitamin A, 24% vitamin C, 26% calcium

SMOKY MEXICAN RED BEAN STEW

Serves 4

TIME 25 MINUTES

Canned beans make it possible to prepare a real stew in less than half an hour. This dish gets its heat from a canned chipotle chile packed in adobo sauce. Chipotle chiles are extremely flavorful with only a modest amount of heat. Serve this stew over steamed rice or with warm tortillas.

1 tablespoon canola oil
1 medium onion, minced
2 medium garlic cloves, minced
1 chipotle chile, minced and combined
  with enough adobo sauce to make
1 tablespoon
1 1/2 cups canned crushed tomatoes
1 tablespoon minced fresh cilantro
  leaves Salt
2 15-ounce cans red kidney or pinto
   beans, drained and rinsed

1. Heat oil in large skillet. Add onion and cook over medium heat until pieces start to brown around edges, about 6 minutes. Add garlic and cook until lightly colored, about 1 minute. Add chile, tomatoes, cilantro, and pinch of salt. Simmer until sauce thickens, about 5 minutes.

2. Add beans to skillet and cook until beans are heated through and flavors have blended, about 5 minutes. If beans look dry, add up to 1/2 cup water. Adjust seasonings and serve immediately.

PER SERVING: 341 calories, 20g protein, 5g fat, 58g carbohydrates, 17g fiber, 508mg sodium, 18% vitamin A, 43% vitamin C, 8% calcium

SPICY KALE AND RED POTATO SOUP WITH GARLIC TOASTS

Serves 4

TIME 30 MINUTES

Italian dishes like this quick soup often get their minutes heat from hot red pepper flakes. A healthy dose of garlic adds robust flavor. Any leafy greens, including collards, Swiss chard, spinach, or turnip greens, can be used in this recipe. You may need to adjust the cooking time in step 2 for the greens.

1 medium bunch kale (about 12 ounces)
2 1/2 tablespoons extra-virgin olive oil
4 medium garlic cloves, minced, plus
1 whole peeled clove
3/4 teaspoon hot red pepper flakes
5 cups vegetable stock or water
1 pound red new potatoes, scrubbed
  and cut into 1/2-inch cubes
1 teaspoon salt
8 3/4 inch-thick slices Italian bread

1. Trim and discard tough kale stems. Tear leaves off either side of thick central veins and discard veins. You should have about 6 cups packed leaves. Wash leaves, shake off excess water, and chop.

2. Heat 1 tablespoon oil in deep saucepan or soup pot. Add minced garlic and hot red pepper flakes and cook over medium heat until fragrant, about 1 minute. Add kale and stir to coat leaves well with oil. Cover and cook, stirring occasionally, until kale has wilted, about 5 minutes.

3. Raise heat to high. Add stock, potatoes, and salt. Cover and bring to boil. Reduce heat to medium and cook until potatoes are tender, about 15 minutes.

4. While soup is simmering, toast bread slices. Rub toasted slices with peeled garlic clove and brush with remaining 1 1/2 tablespoons oil. Set toasts aside.

5. Ladle soup into bowls. Float 2 toasts in each bowl and serve immediately.

PER SERVING: 431 calories, 11g protein, 11g fat, 73g carbohydrates, 7g fiber, 949mg sodium, 177% vitamin A, 215% vitamin C, 20% calcium

RELATED ARTICLE: Stocking Your Kitchen

If you keep your pantry and refrigerator stocked with the following ingredients, all you'll need to buy are fresh vegetables and herbs to prepare the recipes in this column.

THE PANTRY

BEANS (CANNED), BLACK AND RED KIDNEY CANOLA OIL CHIPOTLE CHILES IN ADOBO (CANNED) GARLIC GINGERROOT HONEY OLIVE OIL, PREFERABLY EXTRA-VIRGIN ONIONS PEANUT OIL QUINOA RAISINS, GOLDEN SALT SESAME OIL, ASIAN SHERRY, DRY (OR WHITE WINE) SOBA NOODLES SOYMILK SOY SAUCE SPAGHETTI SPICES: CHILE POWDER, CUMIN SEEDS, CURRY POWDER, GARAM, MASALA, HOT RED PEPPER FLAKES TAMARI TOMATOES (CANNED), CRUSHED VEGETABLE STOCK

THE REFRIGERATOR

LIMES ORANGES PEAS, FROZEN TEMPEH TOFU

Jack Bishop is food editor of Natural Health and author of several cookbooks including The Complete Italian Vegetarian Cookbook (Chapters/Houghton Muffin, 1997).

COPYRIGHT 1998 Weider Publications
COPYRIGHT 2000 Gale Group