Italian meals in 30 minutes

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

IN MY SEARCH for fast, easy, and flavorful vegetarian meals, I've found that Italian cooking ranks high. First, because most Italian dishes rely on just a few strong flavors like garlic, rosemary, olives, and balsamic vinegar, the ingredients lists are short. Second, many dishes call for a variety of healthy ingredients, such as garlic, vegetables, and beans. And, to top it off, the cooking times are quick, meaning you can have a meal on the table in less than 30 minutes.

Given the changeable nature of the weather at this time of year (one night might be sultry, the next night cool and fall-like), I have included some light dishes, as well as some that are more substantial. So when the mercury soars to 90, No-Cook Tuscan White Bean Soup will let you eat well without having to heat up the house. For a cooler night, try hearty, warm dishes such as Polenta with Portobello Mushrooms or Ziti with Tomatoes, Rosemary, and Balsamic Vinegar.

ZITI WITH TOMATOES, ROSEMARY, AND BALSAMIC VINEGAR

Serves 4

TIME 20 minutes

Rosemary adds a woodsy flavor and aroma to this basic tomato sauce. Stirring in a little balsamic vinegar at the end of the cooking time maximizes its sweet-and-sour punch. Follow with a salad of bitter greens--I recommend arugula, radicchio, and endive.

2 tablespoons extra-virgin olive oil
1 medium onion, minced
1 teaspoon minced fresh rosemary leaves
1 28-ounce can whole tomatoes packed in juice, drained and diced
Salt and ground black pepper
1 pound ziti
2 teaspoons balsamic vinegar

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

2. Heat oil in large skillet. Add onion and saute over medium heat until golden, about 5 minutes. Stir in rosemary and cook for 30 seconds to release its flavor.

3. Add tomatoes and salt and pepper to taste. Simmer until sauce thickens, about 10 minutes. Adjust seasonings.

4. While preparing sauce, add pasta and salt to taste to boiling water. Cook pasta until al dente and then drain. Stir vinegar into tomato sauce and immediately toss with cooked pasta. Mix well and divide among individual bowls. Serve immediately

PER SERVING: 528 calories, 18g protein, 9g fat, 95g carbohydrates, 7g fiber, 591mg sodium, 12% vitamin A, 52% vitamin C, 6% calcium

LINGUINE WITH OLIVADA

Serves 4

TIME 20 minutes

Olivada, a black olive puree used in many Italian dishes, can be used as a sandwich spread, slathered on toasts to make crostini, or tossed With hot pasta. Some gourmet stores sell olivada in jars, or you can make your own in just a minute with a food processor or blender. Olivada has a consistency similar to pesto's, and like pesto it should be thinned with some water from the pasta pot so that it will coat the pasta evenly. Round out the meal with a lettuce and tomato salad.

1 1/2 cups black olives such as Kalamatas, pitted
1 medium shallot, coarsely chopped
6 large fresh basil leaves
2 teaspoons fresh thyme leaves
2 tablespoons extra-virgin olive oil
1 tablespoon lemon juice Salt
1 pound linguine or spaghetti

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

2. Place olives, shallot, basil, and thyme in workbowl of food processor or blender. Process until finely chopped. Add oil and lemon juice and process until smooth. Scrape olivada into bowl large enough to hold cooked pasta. Add salt if necessary. (It probably won't be.)

3. While preparing sauce, add pasta and salt to taste to boiling water. Cook pasta until al dente and then drain, reserving 1/2 cup cooking liquid. Stir 1/4 cup cooking liquid into olivada. Add pasta and toss, adding more cooking liquid if pasta seems dry. Divide pasta among individual bowls and serve immediately

PER SERVING: 586 calories, 17g protein, 18g fat, 91g carbohydrates, 7g fiber, 743mg sodium, 16% vitamin A, 6% vitamin C, 8% calcium

POLENTA WITH CORN AND TARRAGON

Serves 4

TIME 20 minutes

Instant polenta (dried precooked cornmeal) imported from Italy is a boon to hurried cooks, because it needs to simmer for just five minutes rather than the usual 40 minutes for regular cornmeal. Look for this product in natural food stores and other shops with a good selection of Italian foods. I like the flavor of tarragon in this dish, but any fresh herb, including basil, cilantro, mint, or parsley, would also work well. To remove corn kernels, stand husked ears on end and slice down with a sharp knife. You should get about three cups from four ears. You may substitute an equal amount of frozen kernels with some sacrifice in flavor. Serve with a tomato salad.

1 teaspoon salt
2 cups instant polenta
4 medium ears fresh sweet corn,
husked with kernels sliced off cobs
2 tablespoons extra-virgin olive oil
2 tablespoons minced fresh tarragon leaves

1. Set 8 cups water in heavy medium saucepan over high heat. When water comes to boil, add salt and lower heat to medium-low: Whisk in instant polenta in slow, steady stream. This should take almost 1 minute. Reduce heat to low and cook, stirring constantly with wooden spoon, until polenta thickens and starts to pull away from sides of pan, about 5 minutes.

2. Add corn to pot. Continue cooking over low heat and stirring occasionally until corn is tender, about 5 minutes.

3. Remove pan from heat and stir in oil and tarragon. Adjust seasonings and serve immediately.

PER SERVING:, 392 calories, 8g protein, 9g fat, 72g carbohydrates, 7g fiber, 548mg sodium, 8% vitamin C

POLENTA WITH PORTOBELLO MUSHROOMS

Serves 4

TIME 25 minutes

This is a particularly hearty polenta dish, perfect for cool autumn nights. Sliced portobellos are cooked with garlic and rosemary and then simmered with tomatoes to make a rich sauce that is ladled over mounds of fluffy polenta. If you like, garnish with grated Parmesan cheese.

2 tablespoons extra-virgin olive oil
3 medium garlic cloves, minced
1 teaspoon minced fresh rosemary leaves
8 medium portobello mushrooms
(about 2 pounds), stems discarded
and caps wiped clean and cut into
1/2-inch-wide pieces
Salt and ground black pepper
1 1/2 cups canned crushed tomatoes
2 cups instant polenta

1. Heat oil in large skillet. Add garlic and rosemary and cook over medium heat until fragrant, about 1 minute. Add mushrooms and cook, stirring often, until nicely browned, about 5 minutes. Season with salt and pepper to taste.

2. Add tomatoes to pan and bring to boil. Reduce heat to low and simmer until sauce thickens, about 8 minutes. Adjust seasonings.

3. While preparing sauce, bring 8 cups water to boil in heavy medium saucepan set over high heat. When water comes to boil, add 1 teaspoon salt and lower heat to medium-low. Whisk in instant polenta in slow, steady stream. This should take almost 1 minute. Reduce heat to low and cook, Stirring constantly with wooden spoon, until polenta thickens and starts to pull away from sides of pan, about 5 minutes.

4. Divide polenta among individual bowls. Ladle some mushroom sauce over each portion and serve immediately

PER SERVING: 399 calories, 12g protein, 9g fat, 71g carbohydrates, 9g fiber, 490mg sodium, 18% vitamin A, 48% vitamin C

BRUSCHETTA WITH SAUTEED PEPPERS, ONIONS, AND PORTOBELLO MUSHROOMS

Serves 4

TIME 20 minutes

The word bruschetta comes from the Italian bruscare, meaning "to roast over coals." For a quick, hearty meal, slather thick slices of toasted or grilled country bread with sauteed peppers, mushrooms, and onions. These toasts are large and messy, so eat them with a fork and knife. Serve with a leafy green salad.

3 tablespoons extra-virgin olive oil
2 medium onions, halved and sliced thin
2 red and/or yellow bell peppers, cored,
seeded, and sliced thin
2 medium portobello mushrooms
(about 1/2 pound), stems discarded
and caps halved and sliced thin
Salt and ground black pepper
2 tablespoons minced fresh parsley leaves
1 oblong loaf rustic country bread (about
12 inches long and 5 inches wide)
1 large garlic clove, peeled

1. Heat oil in large skillet. Add onions and peppers and cook, stirring often, over medium heat until vegetables begin to brown, about 10 minutes. Add mushrooms and cook over medium-high heat until golden brown, about 5 minutes. Season with salt and pepper to taste, stir in parsley and adjust seasonings.

2. While vegetables are cooking, slice bread crosswise into eight 3/4-inch-thick pieces. (Save ends for another use.) Toast or grill slices until golden brown and rub with garlic clove.

3. Spoon some of vegetable mixture over each toast and serve immediately

PER SERVING: 344 calories, 9g protein, 13g fat, 50g carbohydrates, 5g fiber, 596mg sodium, 13% vitamin A 213% vitamin C, 8% calcium

SICILIAN CHICKPEAS AND SPINACH

Serves 4

TIME 20 minutes

Sicilian cooking is known for combining sweet and savory flavors. In this dish, raisins, garlic, and onions give the beans and greens a rich, intense flavor. It's important to wash the spinach thoroughly and then shake the leaves dry. Leave them a little damp, though, so they won't scorch when added to the pan.

2 tablespoons extra-virgin olive oil
2 medium onions, halved and sliced thin
2 medium garlic cloves, minced
1/4 cup raisins
1 1/2 pounds spinach, stemmed Salt
2 15-ounce cans chickpeas, drained and rinsed

1. Heat oil in small Dutch oven or other deep pot. Add onions and cook, stirring often, over medium heat, until golden, about 10 minutes. Add garlic and saute until fragrant, about 1 minute.

2. Add raisins and spinach to pot. Cover and cook, turning spinach occasionally until wilted, about 4 minutes. Season with salt to taste.

3. Uncover pot and stir in chickpeas. Cook, stirring occasionally, until heated through and flavors have blended, about 3 minutes. Adjust seasonings and serve immediately.

PER SERVING: 494 calories, 25g protein, 13g fat, 76g carbohydrates, 18g fiber, 285mg sodium, 115% vitamin A, 90% vitamin C, 29% calcium

CANNELLINI BEANS AND SPICY BROCCOLI RABE

Serves 4

TIME 15 minutes

Broccoli rabe, also called rapini, is a nonheading variety of broccoli with a spicy, pungent flavor. It tastes more like a leafy green, such as kale or collards, than broccoli. In southern Italy, this vegetable is usually seasoned with garlic, hot red pepper flakes, and olive oil. Adding cannellini beans (also called white kidney beans) makes this a meal. Other mild creamy white beans, such as navies or great northerns, can be used in place of the cannellini beans. Serve with a loaf of crusty white or semolina bread, to soak up the juices.

1 medium bunch broccoli rabe (about
1 1/4 pounds)
Salt
2 tablespoons extra-virgin olive oil
4 medium garlic cloves, minced
1/2 teaspoon hot red pepper flakes,
or to taste
2 15-ounce cans cannellini beans,
  drained and rinsed

1. Bring several quarts of water to boil in large saucepan. Discard tough, thick stems from broccoli rabe. Tear large leaves in half and break large florets into pieces. Rinse under cold running water.

2. Add broccoli rabe and salt to taste to boiling water. Cook until tender, about 3 minutes. Drain and set aside.

3. Heat oil in large skillet. Add garlic and hot red pepper flakes and cook over medium heat until garlic is golden, t to 2 minutes.

4. Add broccoli rabe and stir well to coat with off. Add beans and cook, stirring often, until heated through, about 3 minutes. Adjust seasonings and serve immediately.

PER SERVING: 438 calories, 23g protein, 9g fat, 71g carbohydrates, 14g fiber, 197mg sodium, 127% vitamin A, 289% vitamin C, 35% calcium

TOMATO AND BREAD SOUP

Serves 4

TIME 30 minutes

Pappa al pomodoro represent Tuscan cooking at its finest. This thick soup is nothing more than garden-ripe tomatoes (called pomodori in Italian), stale bread, olive off, garlic, and basil. The bread softens and causes the texture of this humble soup to resemble pap, or pappa in Italian. Use a high-quality country white bread or peasant loaf. Serve the soup warm (not hot) with a leafy green salad. The texture of the soup is better if you remove the skin from the tomatoes with a vegetable peeler. In any case, halve the tomatoes and push the seeds out with your fingers.

3 tablespoons extra-virgin olive oil
2 medium garlic cloves, minced
4 large ripe tomatoes (about 2
pounds), cored, peeled if desired,
seeded, and diced
8 large fresh basil leaves, cut into
thin strips
Salt and ground black pepper
4 cups vegetable stock or water
5 cups stale country bread cut into
1/2-inch cubes (about 1/2 pound)

1. Heat oil in medium pot or soup kettle. Add garlic and saute over medium heat until golden, about 2 minutes. Add tomatoes and basil and cook just until tomatoes soften, about 5 minutes. Season with salt and pepper to taste.

2. Add stock and bring soup to boil. Reduce heat and simmer just until flavors are combined, about 5 minutes.

3. Stir in bread and cook until it swells, about 2 minutes. Cover pot and remove from heat. Let stand until bread softens and breaks down, about 15 minutes. Adjust seasonings.

4. Ladle warm soup into bowls and serve immediately

PER SERVING: 302 calories, 7g protein, 12g fat, 43g carbohydrates, 5g fiber, 424mg sodium, 94% vitamin A, 88% vitamin C, 8% calcium

NO-COOK TUSCAN WHITE BEAN SOUP

Serves 4

TIME 20 minutes

Pureed beans flavored with sage, garlic, and lemon create this thick, creamy soup, which is redolent with the flavors of Tuscany. The soup may be eaten at room temperature or chilled. Float oversized croutons in the bowls and drizzle them with a little extra-virgin olive oil just before serving.

2 15-ounce cans cannellini or navy
beans, drained and rinsed
4 large fresh sage leaves
1 medium garlic clove, peeled
1 cup water
2 tablespoons lemon juice
2 large, ripe tomatoes (about 1 pound),
cored and cut into 1/4-inch dice
Salt and ground black pepper
8 thin slices French Or Italian bread;
toasted
2 tablespoons extra-virgin olive oil

1. Place half of beans in food processor or blender along with sage, garlic, water, and lemon juice. Process until smooth. Pour mixture into large bowl. Add remaining whole beans, tomatoes, and salt and pepper to taste. Set aside to allow flavors to combine, about 10 minutes. (Mixture may be refrigerated for several hours.)

2. Ladle soup into bowls. Float 2 slices of toasted bread in each bowl. Drizzle a little olive oil over each and serve immediately

PER SERVING: 526 calories, 24g protein, 10g fat, 88g carbohydrates, 14g fiber, 452mg sodium, 7% vitamin A, 46% vitamin C, 20% calcium

PANZANELLA

Serves 4

TIME 30 minutes

Tuscan cooks often recycle stale bread in simple bread and tomato salads such as this one. The bread is cut into small cubes, moistened with flavorful ingredients, and set aside until tender but not mushy. In this recipe, the bread cubes absorb the juices from the tomatoes and red wine vinegar and take on a rosy hue. Use country white, Italian, French, or sourdough bread that is a day or two old. Avoid bread with sesame seeds or nuts. Serve the salad as is (since the panzanella is dressed in advance, it's perfect for picnics) or on plates lined with lightly dressed salad greens. The bread salad is especially good over a bed of arugula and leaf lettuce. The hands-on prep time for this dish is about 10 minutes, but the bread needs about 20 minutes to soften up.

4 cups day-old country white bread,
cut into 1-inch cubes
3 large, ripe tomatoes (about 1 1/2
pounds), cored and cut into 1/2-inch
cubes
1/2 small red onion, minced
1 small cucumber, peeled, halved
lengthwise, seeded, and diced small
6 large green or black olives, pitted and
chopped
8 large fresh basil leaves, cut into thin
strips
Salt and ground black pepper
1 1/2 tablespoons red wine vinegar
3 tablespoons extra-virgin olive oil

1. Place bread, tomatoes, onion, cucumber, olives, and basil in large bowl. Sprinkle with salt and pepper to taste and toss to combine.

2. Drizzle vinegar and then oil over salad. Mix and set aside until bread softens somewhat but is not mushy, about 20 minutes. Adjust seasonings and serve immediately.

PER SERVING: 244 calories, 5g protein, 13g fat, 29g carbohydrates, 4g fiber, 361mg sodium, 13% vitamin A, 65% vitamin C, 6% calcium 1

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

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