Lots of veggies on the plate keeps diet healthy

The overwhelming majority of Americans aren't vegetarian, but interest in meatless eating continues to grow.

About 3 percent of U.S. adults identify themselves as vegetarian (no meat, poultry and fish/seafood), according to a 2003 survey by The Vegetarian Resource Group. Up to 10 percent of the population say they are "almost vegetarian" and 20-25 percent call themselves "vegetarian inclined."

Meanwhile, market researchers found that vegetarian food sales doubled to $1.6 billion between 1998 and 2003.

Why the shift? Undoubtedly, the health-diet connection is getting everybody's attention. Science continues to reveal that a diet predominantly based on plant foods provides extra protection against cancer and other diseases, in part by controlling weight gain.

To that end, the American Institute for Cancer Research recommends that at least 2/3 of your plate be filled with vegetables, fruit, whole grains and beans.

So we continue our tribute to October being Vegetarian Awareness Month. Without further ado, more recipes:

Leslie Newman of Charleston writes, "My husband and I are trying to eat more healthfully, and this vegetarian (as well as low-fat) recipe has become one of our favorites."

Greek Garbanzo Stew

1 tablespoon olive oil

1 medium onion, chopped

2 garlic cloves, minced

1 (28-ounce) can petite diced tomatoes

1 (15- to 19-ounce) can Garbanzo beans, rinsed and drained

1 (14.5-ounce) can vegetable broth

1 (6-ounce) can tomato paste

1/2 teaspoon dried rosemary

1 teaspoon dried oregano

1 1/2 teaspoons Greek seasoning

1/4 teaspoon salt

1/4 teaspoon pepper

6 ounces fresh baby spinach leaves

Whole-wheat couscous for serving

Crumbled reduced-fat feta cheese to taste

Heat oil in a Dutch oven over medium-high heat until hot. Add onion and cook 5-7 minutes until tender. Add garlic and cook 1 minute. Stir in tomatoes, beans, broth, tomato paste, spices and seasonings. Bring to boil; reduce heat to low, and simmer, stirring occasionally, 15 minutes. Stir in spinach; cook 5 minutes. Serve over whole-wheat couscous and sprinkle with feta cheese.

Kelly Bragg of Kiawah Island dug into her recipe folder and pulled out a few of her vegetarian favorites. These are variations of Epicurious.com recipes.

Black Bean and Espresso Chili

Makes 12 servings

1/2 cup olive oil

5 large onions, chopped

1/4 cup instant espresso powder

1/4 cup chili powder

1/4 cup ground cumin

1/4 cup dried oregano leaves

2 (28-ounce) cans crushed tomatoes with added puree

1/3 cup honey

6 large garlic cloves, minced

7 (15-ounce) cans black beans, rinsed, drained

2 cups water or dark beer

1 tablespoon salt

1/4 teaspoon chipotle chili powder

Large pinch of ground cinnamon

Assorted toppings (sour cream, chopped fresh cilantro, chopped green onions, shredded cheese, sliced jalapenos, and shaved bittersweet chocolate)

Heat oil in heavy large pot over medium-high heat. Add onions and saute until tender, about 8 minutes. Mix in espresso powder, chili powder, cumin and oregano. Cook 1 minute. Mix in tomatoes, honey and garlic. Bring to simmer. Reduce heat to medium-low, cover, and simmer 30 minutes. Add beans, 2 cups water, salt, chipotle chili powder and cinnamon. Bring to boil over high heat. Reduce heat to medium and simmer uncovered until mixture thickens slightly, stirring often, about 30 minutes. Season with salt. (Can be prepared one day ahead. Cool slightly. Refrigerate uncovered until cold, then cover and refrigerate. Rewarm before serving.)

Place toppings in individual condiment bowls. Ladle chili into bowl and serve toppings alongside.

Baked White Polenta With Two Cheeses

Makes 8 servings

12 cups water

1 tablespoon salt

2 large garlic cloves, minced

3 cups white cornmeal

12 ounces sharp white cheddar cheese, shredded (about 3 cups)

8 ounces mascarpone cheese (Italian cream cheese, available at Italian markets and many supermarkets. See cook's note.)

4 tablespoons ( 1/2 stick) butter

1/4 teaspoon ground white pepper

Cook's note: Sour cream can be substituted for the mascarpone, but the polenta won't be as rich.

Lightly butter 15x10x2-inch glass baking dish. Bring water, salt, and garlic to boil in heavy, large saucepan over high heat. Gradually add cornmeal, whisking until smooth. Reduce heat to medium-low and cook until cornmeal is very soft and mixture is thick and creamy, whisking often, about 12 minutes. Remove from heat. Stir in half of cheddar cheese, all of mascarpone, 3 tablespoons butter, and 1/4 teaspoon white pepper. Transfer polenta to prepared dish. (Can be prepared 2 hours ahead. Cover and let stand at room temperature.)

Preheat oven to 400 degrees. Sprinkle remaining half of cheddar cheese over polenta. Dot with remaining 1 tablespoon butter. Bake polenta until heated through and golden on top, about 25 minutes.

This recipe from Lin Lewis of Mount Pleasant personally interests me since I've never gotten these meaty mushrooms "down" on the grill.

Lin writes, "Here's an easy and delicious vegetarian item for the barbecue grill that can be done alongside the burgers. This is a really pretty stuffing — the colors of Italy."

Stuffed Portobellos

Make 4-6 servings

5-6 large Portobello caps, wiped clean and stems removed

1 box frozen spinach, thawed and wrung out to fairly dry

1 box herbed goat cheese crumbles

1 can diced tomatoes, drained

Wipe skin side of mushroom cap with olive oil. Combine spinach, cheese and tomatoes. Make a tennis ball-sized (or smaller) glob and place on mushroom stem side.

Grill on skin side until heated through, without turning.

While we're on the subject, does anybody remember the folks at the Charleston Farmers Market in the 1990s who grilled portobello mushrooms and gave out samples? It was a tomato-based topping, too, perhaps similar to Lin's recipe.

In any case, those mushrooms were fabulous, and I would LOVE to get the recipe if someone knows what I'm talking about.

Oops

A recipe for vegetarian chili that appeared last Sunday listed the wrong amount of vegetable bouillon. Flu-bitten, I didn't have my wits about me and the error slipped through.

Here's the recipe again:

Betty's Chili-No-Carne

Serves 4

1/3 cup raw wheat berries

1/4 cup raw barley

2 cups vegetable bouillon

1 chopped onion

1/4 cup olive oil

2 cans red kidney beans or black beans (organic preferred)

1 (14-ounce) can Italian tomatoes

1 teaspoon paprika

2 (or more, to taste) teaspoons chili powder

1 1/2 teaspoons salt

1 (8-ounce) can tomato sauce

Bring wheat berries, barley and bouillon to a boil and simmer, covered, 1 hour.

In large pot, saute the onion in the olive oil until softened. Add the kidney or black beans and the cooked berry/barley mixture, along with the tomatoes, paprika, chili, salt, and tomato sauce. Simmer 10-15 minutes until thick and hearty.

Serve over rice, with corn tortillas, or topped with Jack cheese. Good reheated, too.

To be continued ...

Who's got the recipe?

-- Don't forget: A caller asked for readers to share gluten-free recipes. "There are 30 million of us, and we like to cook, too."

-- Also, another reader still is looking for a chocolate and caramel pie recipe. The in-gredients include chocolate chips and caramel candy. The filling is made in the microwave.

-- Mildred Browder Hughes of Johnsonville asks how to make tomato biscuits using refrigerated canned biscuits, fresh tomato slices, mayonnaise and seasonings. Does anyone know the details?

-- A Mount Pleasant reader would like a recipe that mimics Melvin's BBQ hash. Her son lives in North Carolina and says he can't get hash and rice up there. "They look at him like he has two heads," she says.

-- Christine Frick e-mailed, "My mother, who is deceased, used to make, when I was younger, the BEST pecan 'cake' I've yet to have. I used to sit and crack the pecans for her. It was a heavy cake texture similar to pound cake with no frosting, just lots of nuts. It was so moist and good. She only used pecans in it. Over the years I have tried to duplicate it with no success — some came out tasty but dry or moist but bland. Does anyone have a similar recipe? I miss it so much, especially during the holidays."

-- From Brenda in Summerville: "With October here and pumpkins in all the stores, I would like a good pumpkin soup receipt. Atlanta Bread Company had a really good one a couple of years ago. It was smooth and creamy with some spices that gave it just a little bite."

If you're looking for a recipe or have one to share, reach Teresa Taylor at 937-4886, food@postandcourier.com or write The Post and Courier, 134 Columbus St., Charleston, SC 29403. Include a daytime phone number.