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News Release
1/18/2013
Meatless Monday – Mediterranean Style
by Donna Ames RN
Zing! Program Coordinator
Pen Bay Healthcare
Have you heard of the positive health benefits of eating a “Mediterranean” style diet? This type of diet exemplifies the inclusion of lots of vegetables and fruits, whole grains and healthy fats. Moderate amounts of fish, poultry, and small amounts of red meat are also part of the Mediterranean diet. Included here are two meatless versions of these Mediterranean specialties.
The first recipe is Tuscan Bean Soup, a variation of a traditional peasant soup made in the region of Tuscany, Italy. The ingredients in this soup are all common to this lovely farming and wine making region of Italy. The use of canned beans makes this soup easy to make and herbs give it plenty of flavor.
The second recipe is from Greece. It is a vegetable version of a traditional Greek recipe called Moussaka. This dish is generally made with eggplant and minced lamb and this meatless version uses a lentil, chickpea/ veggie mix instead of lamb. Though the recipe is a bit involved, it is well worth the time and effort. The sauce, a mixture of yogurt (I used fat-free Greek yogurt) and eggs, topped with cheddar cheese, adds a tangy complement to the savory vegetable mix.
I recently heard that if all Americans went meatless one day a week for a year, it would have the same positive effect on the environment as removing 8 million cars from the road for a year.
So, take yourself on a culinary trip to the sunny Mediterranean as you prepare and eat these delicious, people and planet-healthy recipes!
Tuscan Bean Soup (serves 6-8)
1 (14 oz) can kidney beans (drained and rinsed)
1 (14 oz) can cannellini beans (drained and rinsed)
1 (14 oz) can chick peas (drained and rinsed)
2 cups diced yellow onions
1 cup carrots, diced
1 cup celery, diced
4 cloves garlic, sliced
1 (14 oz) can tomatoes, diced
6-8 cups (depending on the thickness you desire) vegetable broth *
1 tsp each of dried rosemary, thyme, and oregano
1 bay leaf
1 tsp red chili flakes (optional)
8 cups chopped kale (I love the pre-cut and washed kale in a bag that is now available at Hannaford, use about ½ the bag)
1 loaf Italian peasant bread
Parmesan cheese, grated, for serving
Directions
1) In a large soup pot, heat the olive oil over medium heat.
2) Sauté the onion, celery, carrot and garlic for 3 to 4 minutes.
3) Add the diced tomatoes, all of the rinsed and drained beans, and the vegetable stock.
4) Add the herbs and the bay leaf.
5) Season with the red chili, if desired. Salt and pepper to taste.
6) Simmer for 15 to 20 minutes, and then add the kale.
7) Continue cooking until the kale is tender, another 15 minutes or so.
8) Serve with the Italian bread and grated parmesan cheese.
*I like to use the “Better than Bouillon” lower sodium, concentrated broth and use ½ the recommended amount or ½ tsp. per cup of water.
Vegetable Moussaka (serves 6)
1 pound eggplant, sliced
½ cup brown lentils
2 ½ cups vegetable broth
1 bay leaf
3 tablespoons olive oil
1 onion, sliced
1 garlic clove, crushed
8 oz. mushrooms, sliced
14 oz can chickpeas, rinsed and drained
14 oz can tomatoes, chopped
2 tablespoons tomato paste
2 teaspoons dried herbes de Provence
3 tablespoons water
1 ¼ cups plain yogurt
3 eggs
½ cup grated aged cheddar cheese
Directions
- Sprinkle eggplant slices with salt and place in a colander. Cover and let sit for about 30 minutes to extract the bitter juices.
- Meanwhile, place the lentils, stock and bay leaf in a saucepan. Cover, bring to a boil and simmer for about 20 minutes, until the lentils are just tender. Drain well and keep warm.
- Heat 1 tablespoon of the oil in a large saucepan. Add the onion and garlic and cook for 5 minutes, stirring. Stir in the lentils mushrooms, chickpeas, tomatoes, tomato paste, herbs and water. Bring to a boil, lower the heat, cover and simmer gently for 10 minutes.
- Preheat the oven to 350 F. Rinse all the eggplant slices, drain and pat dry. Heat the remaining oil in a frying pan and fry the slices in batches for 3-4 minutes, turning once.
- Season the lentil mixture with salt & pepper. Arrange a layer of eggplant slices in the bottom of a large, shallow, ovenproof dish or roasting pan, then spoon on a layer of the lentil mixture. Continue the layers until all eggplant slices and lentil mixture have been used.
- Beat together the yogurt and eggs, season with salt & pepper, and pour the mixture into the dish. Sprinkle the grated cheese on top and bake for about 45 minutes, until the topping is golden brown and bubbling. Serve immediately.
Find more great recipes to try on Meatless Monday or any day at www.meatlessmonday.com!
Donna Ames, RN, coordinates Zing! — a program of Pen Bay Healthcare and its community partners designed to encourage children to adopt healthy eating and exercise habits. Online: pbmc.org/zing.
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