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Tempeh and Wild Mushroom Fricassee

As one of the most popular food magazines in the country, Cooking Light pays attention when readers start clamoring for a particular type of food. And lately, it seems, they’ve been asking for more vegetarian dishes.

Delicious no-meat recipes for your holiday table.

“Our readers were asking for quick and easy, really hearty vegetarian food that would satisfy even a meat eater,’’ said contributing editor Janine Whiteson. “People are really into eating vegetarian, whether it’s just once a week or because their teenagers want to become vegetarians.’’

The magazine responded in force, offering more than 400 pages of recipes and tips in its new cookbook, just published last month by Oxmoor House, “Cooking Light Way to Cook Vegetarian: The Complete Visual Guide to Healthy Vegetarian and Vegan Cooking.’’ If you’re among the skeptics about the appeal of healthful vegetarian and vegan foods, the colorful photographs and tantalizing recipes in this book are certain to woo you to the delights of vegetarian cooking.

For the Well Vegetarian Thanksgiving series, Cooking Light has offered readers an entire meal of seven delicious vegetarian and vegan foods. Start your holiday dinner with carrot and parsnip soup and zucchini boats filled with herbed ricotta mousse. Dive into savory butternut squash and Parmesan bread pudding, and fill your plate with honey-roasted rings of acorn squash. At the center of this vegetarian Thanksgiving, you’ll find two hearty dishes — a chickpea and winter vegetable stew and a tempeh and wild mushroom fricassee. For dessert, sink your teeth into oatmeal, seared in butter and drizzled with warm fruit compote and a syrupy reduction of apple cider.

Find all the Cooking Light recipes below, and explore all the dishes in Well’s Vegetarian Thanksgiving by clicking on the link.

Cooking Light’s
Carrot-Parsnip Soup With Parsnip Chips

Winter root vegetables lend their complementary, slightly sweet flavors to this hearty bowl. Stir in more water or broth if you prefer a thinner consistency.

2 tablespoons olive oil, divided
2 1/2 cups chopped yellow onion
3 cups coarsely chopped parsnip (about 1 pound)
3 cups water
2 1/2 cups coarsely chopped carrot (about 1 pound)
2 (14-ounce) cans fat-free, less-sodium vegetable broth
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup parsnip, cut into 1/8 inch slices
1 tablespoon chopped fresh chives

1. Heat 1 teaspoon oil in a Dutch oven over medium heat. Add the onion, and cook 10 minutes or until tender, stirring occasionally. Add chopped parsnip, water, carrot and broth; bring to a boil. Reduce heat, and simmer 50 minutes or until vegetables are tender. Remove from heat; let stand 5 minutes.

2. Place half of carrot mixture in a blender; process until smooth. Pour pureed carrot mixture in a large bowl. Repeat procedure with remaining carrot mixture. Stir in salt and pepper.

3. Heat remaining 5 teaspoons oil in a small saucepan over medium-high heat. Add parsnip slices; cook 5 minutes or until lightly browned, turning occasionally. Drain on paper towels. Sprinkle parsnip chips and chives over soup.

Yield: 6 servings.

Nutrition information per serving (serving size: 1 1/3 cups soup, about 2 teaspoons parsnip chips and 1/2 teaspoon chives): calories: 159 (28 percent from fat); fat: 4.9 grams (saturated 0.7 grams, monounsaturated 3.4 grams, polyunsaturated 0.6 grams); iron: 0.8 milligrams; cholesterol 0 milligrams; calcium: 61 milligrams; carbohydrate: 26.4 grams; sodium: 388 milligrams; protein: 3.7 grams; fiber: 6.4 grams.

Cooking Light’s
Zucchini Boats With Ricotta-Basil Mousse

Use the fragrant cheese stuffing with any mild vegetable, such as bell peppers, mushroom caps, baby eggplant or tomatoes. Save the scooped-out zucchini pulp for risotto or pasta sauce. You can use a mini chopper to chop the herbs quickly, but do not use it to combine the mousse ingredients because it will liquefy the ricotta.

6 small zucchini (about 1 1/2 pounds)
Cooking spray
1 cup loosely packed fresh basil leaves, finely chopped
1 cup (8 ounces) ricotta cheese
1/2 cup loosely packed fresh flat-leaf parsley leaves, finely chopped
1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano or other hard cheese
2 tablespoons hot water
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Parsley sprigs (optional)

1. Preheat oven to 450 degrees Fahrenheit.

2. Cut each zucchini in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell. Reserve pulp for another use. Arrange zucchini shells in a single layer in a 13 by 9–inch baking dish coated with cooking spray.

3. Combine basil and next 7 ingredients (through pepper), stirring well with a whisk. Divide mixture evenly among shells, pressing gently. Bake at 450 degrees for 20 minutes or until zucchini is tender. Garnish with parsley, if desired.

Yield: 12 servings.

Nutrition information per serving (serving size: 1 stuffed shell): calories: 59; fat: 2.8 grams (saturated 1.7 grams, monounsaturated 0.8 grams, polyunsaturated 0.2 grams); protein: 5.5 grams; carbohydrate: 3.5 grams; fiber: 0.8 grams; cholesterol: 9 milligrams; iron: 0.5 milligrams; sodium: 158 milligrams; calcium: 129 milligrams.

Cooking Light’s
Savory Butternut Squash and Parmesan Bread Pudding

3 cups butternut squash, peeled and cut into 1/2 inch cubes
Cooking spray
1/2 teaspoon salt, divided
1 teaspoon olive oil
1 cup chopped onion
1 garlic clove, minced
2 cups 1 percent low-fat milk
1 cup (4 ounces) grated fresh Parmigiano-Reggiano or other hard cheese, divided
1/4 teaspoon black pepper
1/8 teaspoon ground nutmeg
3 large eggs
2 large egg whites
8 ounces day-old French bread, cut into 1-inch cubes (about 9 cups)

1. Preheat oven to 400 degrees. Arrange squash in a single layer on a jelly-roll pan coated with cooking spray. Sprinkle with 1/4 teaspoon salt. Bake at 400 degrees for 12 minutes or until tender. Remove from oven; reduce oven temperature to 350 degrees.

2. Heat oil in a medium nonstick skillet over medium-high heat. Add onion; sauté 5 minutes or until tender. Add garlic, and sauté 1 minute. Remove from heat; cool slightly.

3. Combine remaining 1/4 teaspoon salt, milk, 1/2 cup cheese, pepper, nutmeg, eggs and egg whites in a large bowl, stirring with a whisk. Stir in squash and onion mixture. Add bread, and stir gently to combine. Let stand 10 minutes. Spoon into a 2-quart baking dish coated with cooking spray. Sprinkle with remaining 1/2 cup cheese. Bake at 350 degrees for 45 minutes, or until pudding is set and lightly browned.

Yield: 6 servings.

Nutritional information per serving: calories: 304 (30 percent from fat); fat: 10.3 grams (saturated 4.8 grams, monounsaturated 3.7 grams, polyunsaturated 0.9 grams); protein: 18.1 grams; carbohydrate: 35.3 grams; fiber: 4 grams; cholesterol: 122 milligrams; iron: 2.1 milligrams; sodium: 823 milligrams; calcium: 406 milligrams.

Cooking Light’s
Honey-Roasted Acorn Squash Rings

2 acorn squash (about 3 pounds)
2 tablespoons honey
4 teaspoons olive oil
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt

1. Preheat oven to 375 degrees. Cut 1/4 inch from stem end and bottom of each squash, and discard. Cut each squash in half crosswise. Discard seeds and membrane.

2. Cut each squash half crosswise into 2 slices, each 1-inch thick.

3. Combine honey, olive oil, pepper and salt in a large bowl. Add squash, and toss to coat.

4. Place squash on a jelly-roll pan coated with cooking spray. Bake at 375 degrees for 30 minutes or until tender.

Yield: 4 servings.

Nutrition information per serving (serving size: 2 squash slices): calories: 186; fat 4.8 grams (saturated 0.7 grams, monounsaturated 3.3 grams; polyunsaturated 0.6 grams); protein: 2.3 grams; carbohydrate: 38.4 grams; fiber: 4.3 grams; cholesterol: 0; iron: 2.1 milligrams; sodium: 157 milligrams; calcium: 95 milligrams.

Cooking Light’s
Chickpea and Winter Vegetable Stew

2 teaspoons extra-virgin olive oil
1 cup chopped onion
1 cup cleaned and trimmed leek, cut into 1/2-inch slices
1/2 teaspoon ground coriander
1/2 teaspoon caraway seeds, crushed
1/8 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 clove garlic, minced
3 2/3 cups vegetable stock, divided
2 cups peeled butternut squash, cut into 1-inch cubes
1 cup carrot, cut into 1/2-inch slices
3/4 cup Yukon gold potato, peeled and cut into 1-inch cubes
1 tablespoon harissa (North African hot sauce, available in specialty stores)
1 1/2 teaspoons tomato paste
3/4 teaspoon salt
1 pound turnips (about 2 medium), peeled and each cut into 8 wedges
1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained
1/4 cup chopped fresh flat-leaf parsley
1 1/2 teaspoons honey
1 1/3 cups uncooked couscous
8 lemon wedges

1. Heat oil in a large saucepan over medium-high heat. Add onion and leek; sauté 5 minutes. Add coriander and next 4 ingredients (through garlic); cook 1 minute, stirring constantly. Add 3 cups vegetable stock and the next 8 ingredients (through chickpeas); bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in parsley and honey.

2. Remove 2/3 cup hot cooking liquid from squash mixture. Place cooking liquid and remaining 2/3 cup stock in a medium bowl. Stir in couscous. Cover and let stand 5 minutes. Fluff with a fork. Serve with lemon wedges.

Yield: 8 servings.

Nutritional information per serving (serving size: 3/4 cup squash mixture, 1/2 cup couscous, and 1 lemon wedge): calories: 264; fat: 2.3 grams (saturated 0.3 grams, monounsaturated 1 gram, polyunsaturated 0.6 gram); protein: 8.3 grams; carbohydrate: 54.5 grams; fiber: 7.5 grams; cholesterol: 0 milligrams; iron: 2.4 milligrams; sodium: 425 milligrams; calcium: 92 milligrams.

Cooking Light’s
Tempeh and Wild Mushroom Fricassee

Cooking spray
12 ounces tempeh, cut into 1/2-inch cubes
1/4 cup dry white wine
2 tablespoons less-sodium soy sauce
4 cups thinly sliced leeks (about 4 large)
2 cups sliced button mushrooms
2 cups sliced cremini mushrooms
2 cups diced shiitake mushroom caps (about
4 ounces)
2 (4-inch) portobello mushroom caps, gills removed, chopped
1 tablespoon all-purpose flour
1/3 cup celery leaves
2 thyme sprigs
1 parsley sprig
1/2 cup thinly sliced garlic (about 20 cloves)
1 (14 1/2-ounce) can organic vegetable broth
1 tablespoon fresh lemon juice
1/4 teaspoon fine sea salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh parsley
1 tablespoon grated lemon rind (optional)

1. Heat a Dutch oven coated with cooking spray over medium-high heat. Add tempeh; sauté 8 minutes or until golden brown. Add wine and soy sauce; cook 15 seconds or until liquid almost evaporates. Remove tempeh from pan.

2. Add leeks and mushrooms to pan; sauté 5 minutes. Stir in flour; cook 1 minute, stirring frequently. Tie celery leaves, thyme sprigs and parsley sprig together securely with string. Add herbs, garlic and broth to pan; bring to a boil. Add tempeh, stirring well. Cover, reduce heat and simmer 15 minutes.

3. Uncover and cook 3 minutes or until thick. Discard herbs. Stir in lemon juice, salt and pepper; sprinkle with parsley. Garnish each serving with 1/2 teaspoon lemon rind, if desired.

Yield: 6 servings (serving size: 1 cup).

Nutrition information per serving (serving size: 1 cup): calories: 317; fat: 10.4 grams (saturated 2 grams, monounsatured 2.6 grams, polyunsaturated 3.6 grams); protein: 23.7 grams; carbohydrate: 37.8 grams; fiber: 8.6 grams; cholesterol: 0 milligrams; iron: 6.2 milligrams; sodium: 898 milligrams; calcium: 206 milligrams.

Cooking Light’s
Pan-Seared Oatmeal With Warm Fruit Compote and Cider Syrup

Syrup:
2 cups apple cider

Compote:
2 cups water
1/4 cup packed brown sugar
1/2 teaspoon ground cinnamon
1 (7-ounce) package dried mixed fruit bits

Oatmeal:
3 cups water
1 cup fat-free milk
1/4 cup packed brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 1/2 cups steel-cut (Irish) oats
Cooking spray
1/4 cup butter, divided

1. To prepare syrup, bring cider to a boil in a small saucepan over medium-high heat. Cook until reduced to 1/3 cup (about 20 minutes); set aside.

2. To prepare compote, combine 2 cups water, 1/4 cup sugar, 1/2 teaspoon cinnamon and dried fruit in a medium saucepan; bring to a boil. Reduce heat, and simmer 20 minutes or until thick.

3. To prepare oatmeal, combine 3 cups water, 1 cup milk, 1/4 cup brown sugar, 1/2 teaspoon cinnamon and salt in a large saucepan. Bring to a boil over medium-high heat; stir in oats. Reduce heat, and simmer 20 minutes or until thick, stirring occasionally.

4. Spoon oatmeal into an 11 by 7-inch baking dish coated with cooking spray; cool to room temperature. Cover and chill at least 1 hour or until set. Using a sharp knife, cut oatmeal into 8 equal rectangles; cut each rectangle in half diagonally to form 16 triangles.

5. Melt 2 tablespoons butter in a large nonstick skillet over medium heat. Add 8 oatmeal triangles; cook 3 minutes on each side or until golden brown. Remove from pan; keep warm. Repeat procedure with remaining 2 tablespoons butter and oatmeal triangles. Place 2 oatmeal triangles on each of 8 plates, and top each serving with 3 1/2 tablespoons fruit compote and about 2 teaspoons syrup.

Yield: 8 servings.

Nutritional information per serving: calories: 314 (23 percent from fat); fat: 7.9 grams (saturated 3.9 grams, monounsaturated 2.3 grams, polyunsaturated 0.9 grams); protein: 5.8 grams; carbohydrate: 58.7 grams; fiber: 2.8 grams; cholesterol: 16 milligrams; iron: 2.4 milligrams; sodium: 167 milligrams; calcium: 76 milligrams.

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