- “Something
Different”
- More Spice Is Nice
- BY DANA JACOBI
- FOR THE AMERICAN INSTITUTE
FOR CANCER RESEARCH
No one is saying
you must become vegetarian, but the health benefits of a mostly
plant-based diet have become increasingly clear. If you are devoted
to eating meat, adding more meatless meals, beyond pasta and
pizza, can be challenging. But using a wide variety of herbs,
spices and other seasonings will boost flavors, making this idea
more enjoyable.
Think of countries
where little or no meat is used most of the time. In the Mediterranean,
fresh and dried herbs are a natural part of everyday cooking,
enlivening dishes from French onion soup seasoned with thyme
to Moroccan vegetable tagines spiced with cumin and cinnamon.
In Latin America, cumin, cilantro and epazote, a wild oregano,
are as much mainstays as chile peppers. Indians, of course, use
a wide array of spices and herbal seasonings, like curry leaf
to enrich meatless curries or to dal, a legume dish eaten every
day. Southeast Asian cooking is perfumed with cilantro, lemongrass
and galangal, a knobby, more aromatic relative of ginger.
Through eating
in ethnic restaurants and travelling broadly, Americans have
become more aware of how much seasonings can enrich a meal, and
we keep a well-stocked spice rack. However, we tend to use only
some of its contents regularly. Here are ideas to make you comfortable
using more spices and herbs, in ways that make meatless dishes
exceptional.
First, remember
the pepper. Its flowery, complex flavors enhance nearly every
dish. Once it is ground, pepper loses much of its stimulating
complexity, providing mainly heat. This makes it worthwhile to
invest in a peppermill and a jar of black peppercorns. If this
is not practical, look for a jar of whole pepper with a grinder
built into the cap, a handy option now sold at many supermarkets.
Second, try
new combinations, as in this Spanish-style chickpea stew, with
spicy - not hot - flavor, intensified by ground fennel, coriander
and a touch of cocoa. It also contains noodles toasted in the
oven until golden brown, adding an earthy flavor.
Mediterranean
Chickpea Stew with Toasted Noodles - Makes 8 servings.
1 Tbsp. extra
virgin olive oil
1/2 Spanish onion, chopped
1 celery rib, diced
2 garlic cloves, finely minced
2 Tbsp. chili powder
1 Tbsp. unsweetened cocoa powder
2 tsp. ground coriander
1 tsp. ground fennel
1 large bay leaf
1 can (28 oz.) whole tomatoes
1/4 lb. fideos or angel hair egg pasta
1 can (15 oz.) chickpeas, rinsed and drained
6 cups chopped fresh Swiss chard leaves (about 1 1/2 bunches),
or 1 package (10 oz.) frozen chopped spinach, defrosted and squeezed
dry
Preheat oven
to 350 degrees.
Over medium-high heat, heat the oil in a large pot that can be
used stove-top and in the oven. Sauté the onion and celery
until onion is translucent, about 3 minutes. Stir in garlic.
Cook 1 minute. Stir in chili powder, cocoa, coriander, fennel
and bay leaf. Add tomatoes with their liquid.
Add 4 cups
water. Bring to a boil, reduce heat and simmer until celery is
tender, about 15 minutes.
Meanwhile,
on a non-stick baking sheet, break up pasta into 2-inch pieces.
Spread evenly in pan. Bake 4 to 5 minutes, just until golden
brown, watching carefully to avoid burning.
Mix toasted
noodles, chickpeas and greens into the stew. Cook until the pasta
is tender, about 10 minutes.
Ladle into
shallow, wide bowls, and serve.
Per serving: 143 calories, 3g. total fat (less than 1 g. saturated
fat), 25 g. carbohydrate, 5 g. protein, 4 g. dietary fiber, 368
mg. sodium.
__________
“Something Different”
is written for the American Institute for Cancer Research (AICR)
by Dana Jacobi, author of The Joy of Soy, and recipe creator
for AICR’s Stopping Cancer Before It Starts
AICR offers
a Nutrition Hotline (1-800-843-8114) 9 a.m. to 5 p.m. ET Monday-Friday.
This free service allows you to ask a registered dietitian questions
about diet, nutrition and cancer. AICR is the only major cancer
charity focused exclusively on the link between diet, nutrition
and cancer. It provides a range of education programs that help
Americans learn to make changes for lower cancer risk. AICR also
supports innovative research in cancer prevention and treatment
at universities, hospitals and research centers across the U.S.
It has provided more than $65 million for research in diet, nutrition
and cancer. AICR’s Web address is www.aicr.org. AICR is a member
of the World Cancer Research Fund International.
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ARTICLE POSTED
JANUARY 24, 2003 |
WHAT'S NEW?