KIMA: Vegetarian "Pakistani Hash"
2 onions, chopped
2 cloves garlic, minced
2 cups packed vegetarian "hamburger crumbles"
2 stalks celery, diced
4 medium thin-skinned potatoes, diced small
4 medium carrots, diced small
2 cups frozen baby peas
2 tablespoons curry powder
3 tablespoons soy sauce
1 teaspoon salt &pepper to taste
4-6 fresh or 8-12 canned tomatoes, chopped
OR 1/3 cup tomato paste mixed with 1/2 cup water
Preheat the oven to 350°F. Put a pot of brown basmati rice on to cook. Use a large (12 to 14-inch) skillet or casserole that can be used both in the oven and on top of the stove, if you have one. Otherwise, you will have to transfer the mixture from a large skillet to a large oven-proof casserole before baking. Lightly oil the bottom of the skillet with your fingertips. Over high heat, stir-fry the onions and garlic, adding a splash of water if necessary to keep from sticking. When the onions stars to get soft, add the remaining ingredients, stirring well. Turn the heat up and bring the mixture to a boil, then remove from the heat. Cover the skillet (use foil or a round pizza pan if you have no lid for your skillet), or scrape the mixture into an oven proof casserole, cover, and bake for 30 minutes. The mixture should be fairly dry. Serve with cooked brown basmatic rice.

12 ounces firm tofu cut into 1/2-inch cubes
2 tablespoons grated fresh ginger
1 tablespoon chopped garlic
1 medium onion, minced
1 teaspoon salt
1 teaspoon turmeric
1 tablespoon garam masala or curry powder
1 teaspoon ground coriander
Pinch of cayenne pepper
1/4 cup water or broth
1 (14-ounce) can diced tomatoes, with juice
11/2 cups frozen baby peas
1 teaspoon sugar
Hot cooked brown basmati rice
One of the best-loved Indian restaurant dishes is Mattar Panir, a tomatoey mixture of green peas and cubes of fresh cheese. Firm tofu is an easy and convincing substitute for the fatty cheese, and peas are an excellent source of fiber. Serve this with brown basmati rice for a complete meal. Spray the tofu cubes with a little olive oil or peanut oil from a spray pump. In a large nonstick skillet over high heat, fry the tofu until the cubes are golden on 2 sides. Remove from pan and set aside. Add the ginger and garlic to the trot skillet and stir-fry over high heat with a little bit of water for 1 minute. Add the onion and stir-fry until it is soft, about 5 minutes, adding a splash of water as needed to keep from sticking. Add the seasonings and water and stir well. Add the tomatoes, peas, tofu, and sugar, and simmer 10-15 minutes. Serve with cooked brown basmatic rice.

YEMISER WAT (Ethiopian Spicy Lentils)
1 cup dried brown lentils
2 tablespoons extra-virgin
olive oil or peanut oil
1 cup minced onions
2 cloves garlic, minced
1 tablespoon paprika
1 teaspoon ground cumin
1 teaspoon red wine vinegar
1/2-1 teaspoon dried red pepper flakes
Pinch each of ground cardamom, ginger, cinnamon, cloves, allspice,
coriander and nutmeg
Pinch of fenugreek (optional)
1 (28-ounce) can diced tomatoes, drained
1 cup vegetable broth
1/4 cup tomato paste
1 cup frozen green peas
Salt to taste
Rinse the lentils, cover them generously with water in a medium pot, and bring to a boil. Reduce the heat, cover, and simmer about 45 minutes, adding more water if necessary. Don't let them get mushy. Meanwhile, heat the oil in a large heavy skillet. Add the onions and garlic and saute over medium heat until soft. Add the spices and saute several minutes. Add the tomatoes, broth and tomato paste and simmer 15 minutes. Add the peas and taste for salt. Simmer 10 minutes. Serve this delicious lentil stew with steamed long-grain brown rice

Excerpted from The Fiber for Life Cook Book by Bryanna Clark Grogan (Book Publishing Co; 2002; $12.95)

1 tablespoon olive oil
8 ounces vegetarian sausage links, cut into bite-size pieces
1 medium-size yellow onion, chopped
1 medium-size green bell pepper, seeded and chopped
1 pound all-purpose potatoes, peeled and diced
2 cups cored and shredded Savoy cabbage
1 small butternut squash, peeled, seeded, and diced
1 medium-size turnip, peeled and diced
One 14.5 ounce can diced tomatoes, with their juices
3 cups vegetable stock (page 36) or water
2 tablespoons tamari or other soy sauce
2 bay leaves
Salt and freshly ground black pepper
2 teaspoons minced fresh oregano leaves or 1 teaspoon dried
1/2 tsp red pepper flakes
3 cups cooked chickpeas or two 15-ounce cans, drained and rinsed
Heat the oil in a large pot over medium heat. Add the sausage and cook, stirring occasionally, until browned all over, about 5 minutes. Remove from the pot and set aside. Add the onion to the pot, cover, and cook, stirring a few times, until softened, about 5 minutes. Add the bell pepper, cover, and cook, stirring a few times, until tender, about 5 minutes. Stir in the potatoes, cabbage, squash, turnip, tomatoes, stock, tamari, bay leaves and salt and pepper to taste. Cover and simmer until the vegetables are tender, about 45 minutes. Add the oregano, red pepper flakes, and chickpeas and cook, uncovered, for 10 minutes to blend the flavors and reduce the liquid slightly. Remove and discard the bay leaves. Stir in vegetarian sausage, heat through and serve.

While fresh fava beans are best, they can be difficult to find and are time consuming to prepare. Whether using dried or fresh fava beans, blanch briefly in boiling water and remove their tough outer skins. Canned, frozen, or dried favas and even lima beans can be used instead. A loaf of warm crusty rustic bread is an ideal accompaniment.

2 tablespoons olive oil
1 celery stalk, chopped
1 small yellow onion, chopped
1 small red bell pepper, seeded and cut into 1/2-inch dices
1 large garlic clove, minced
4 small new red or white potatoes quartered
One 14.5 ounce can diced tomatoes, with their juices
1/3 cup dry white wine
2 bay leaves
1 teaspoon minced fresh thyme leaves or 1/2 teaspoon dried
1 teaspoon minced fresh oregano leaves or 1/2 teaspoon dried
1/4 teaspoon turmeric
1/8 teaspoon red pepper flakes
13 1/2 cups vegetable stock or water
Salt and freshly ground black pepper
2 cups cooked fava beans
One 9 ounce package frozen artichoke hearts, cooked according to package directions and drained
2 tablespoons minced fresh parsley leaves
Heat the oil in a large pot over medium heat. Add the celery and onion, cover and cook, stirring a few times, until softened, about 5 minutes. Add the bell pepper, garlic, potatoes, tomatoes, wine, bay leaves, thyme, oregano, turmeric and red pepper flakes. Stir in the stock and bring to boil. Reduce the heat to low, season with salt and pepper to taste, cover and simmer for 30 minutes, or until the vegetables are just tender and the stew is beginning to thicken.
Excerpted from the Vegetarian Meat and Potatoes Cookbook by Robin Robertson (The Harvard Common Press; 2002; $16.95;