THREE SISTERS SQUASH
The sisters in this recipe are the Native American staples beans, corn and squash, which together offer a delicious main course for vegan diners. It comes from Maria Marlowe, a Times reader in New York, who said that she used the dish to help convince her family that eating vegan didn't have to mean sacrificing flavor.
Provided by Tara Parker-Pope
Categories main course, side dish
Time 45m
Yield 6 servings
Number Of Ingredients 12
Steps:
- Heat oven to 400 degrees. Combine olive oil and 1/3 of the minced garlic in a small bowl; set aside.
- Remove stem from squash and cut each in half from top to bottom. Scoop out seeds and reserve for another use. Brush inside of each squash with the garlic oil. Place squash flesh side up on a baking sheet and roast for about 35 minutes.
- Meanwhile, prepare the filling: Heat olive oil in a skillet over medium-low heat. Add onion and chile and sauté for about 2 minutes. Add the remaining garlic, the beans, the corn, the broccoli and the rice, if using. Cook for 3 to 5 minutes, until corn is bright yellow and broccoli is bright green. Stir in parsley, paprika, salt and pepper and continue to cook for about a minute. Adjust seasonings if needed.
- Remove squash from oven. Scoop corn and bean mixture into center of each squash. Serve right away.
Nutrition Facts : @context http, Calories 307, UnsaturatedFat 3 grams, Carbohydrate 61 grams, Fat 4 grams, Fiber 13 grams, Protein 13 grams, SaturatedFat 1 gram, Sodium 957 milligrams, Sugar 3 grams
SHELLS WITH SUMMER SQUASH, CORN, BEANS AND TOMATO
You can use canned beans for this dish, but if you happen to have cooked pintos or borlottis in broth, use the broth for the pasta sauce.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 30m
Yield Serves four
Number Of Ingredients 12
Steps:
- Begin heating a large pot of water for the pasta.
- Meanwhile, heat the olive oil over medium-high heat in a wide, heavy skillet. Add the summer squash. Cook, stirring, until the squash begins to color, three to five minutes. Season with salt, and add the garlic. Stir until fragrant, just a few seconds, and add the tomatoes and a pinch of sugar. Cook, stirring often, until the tomatoes have cooked down and smell fragrant, five to eight minutes. Stir in the corn, beans and bean broth or water, and season to taste with salt and pepper. Turn the heat to medium-low, and simmer for five minutes. Stir in the basil, and keep warm.
- When the water comes to a boil, salt generously and add the pasta. Boil, following the timing directions on the package but checking a minute before the indicated time. When the pasta is cooked al dente, remove 1/2 cup of the cooking water, then drain the pasta and toss with the vegetables and beans. If the vegetable and bean mixture seems dry, moisten with pasta water to taste. Add the cheese, toss again and serve.
Nutrition Facts : @context http, Calories 522, UnsaturatedFat 7 grams, Carbohydrate 92 grams, Fat 9 grams, Fiber 10 grams, Protein 20 grams, SaturatedFat 1 gram, Sodium 847 milligrams, Sugar 7 grams
STIR-FRIED BABY SQUASH, LONG BEANS, CORN AND CHILES WITH SOBA NOODLES
Long beans stir-fry more quickly than regular green beans because they have a thinner husk, but if you can't find long beans you can use regular ones, like Blue Lakes. I used purple long beans for this stir-fry but green ones will work as well. Make sure to drain and dry the vegetables on several thicknesses of paper towels after you wash them so that they sear properly.
Provided by Martha Rose Shulman
Categories dinner, easy, quick, main course
Time 15m
Yield Serves 4
Number Of Ingredients 18
Steps:
- First cook the soba noodles. Bring 3 or 4 quarts of water to a boil in a large pot. Add salt to taste. Add the noodles gradually, so that the water remains at a boil, and stir once with a long-handled spoon or pasta fork so that they don't stick together. Wait for the water to come back up to a rolling boil - it will bubble up, so don't fill the pot all the way - and add 1 cup of cold water. Allow the water to come back to a rolling boil, and add another cup of cold water. Allow the water to come to a boil one more time, and add a third cup of water. When the water comes to a boil again, the noodles should be cooked through. Drain and toss with the sesame oil in a bowl and set aside.
- Prepare the vegetables. The squash, corn and white parts of the scallions can be in one bowl, the beans should be in another.
- In a small bowl or measuring cup combine the soy sauce, rice wine or sherry, and stock or water. Combine the salt, pepper and sugar in another small bowl and the garlic, ginger, and chiles in another. Have all of the ingredients within arm's length of your pan.
- Heat a 14-inch flat-bottomed wok over high heat until a drop of water evaporates within a second or two when added to the pan. Add the oil by pouring it on the sides of the pan and swirling the pan, then add the garlic, ginger and chiles and stir-fry for no more than 10 seconds. Add the long beans and stir-fry for 1 minute. Add the squash, corn and the white part of the scallions and stir-fry for 2 minutes. Add the salt, pepper, and sugar, toss together and add the soy sauce mixture. Stir-fry for 1 minute, or until most of the liquid has cooked off. Remove from the heat and transfer to a platter or bowl. Add the noodles to the hot wok, toss until heated through, and divide among plates. Top with the vegetables and serve.
Nutrition Facts : @context http, Calories 331, UnsaturatedFat 4 grams, Carbohydrate 65 grams, Fat 5 grams, Fiber 5 grams, Protein 13 grams, SaturatedFat 1 gram, Sodium 746 milligrams, Sugar 4 grams
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