Vegetarian Spice

It takes creativity to make low-fat and vegetarian foods as compelling as those laced with fat, which automatically boosts flavor. And certainly this kind of cooking is difficult to find in restaurants.

But the home cook has plenty of options. Consider this spicy vegetable curry. The sauce is made without an additional thickener--meaning the flavors are clear and bright. You can use whatever vegetables you like, as long as you end up with six cups total. I used two (16-ounce) bags of frozen mixed broccoli, cauliflower and carrots, and when cooked until just tender, they were more than satisfactory.

The best thing about this dish is that it can be completely cooked in less than 45 minutes, assuming that the sauce and rice cook concurrently and that the processor is used for mincing, chopping and slicing.

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For convenience, this sauce can be made ahead and frozen. Vegetables work very well with this sauce, but for a non-vegetarian meal, cooked seafood, chicken or meat--especially leftovers--go just as well. Ladle over hot Rice With Green Onions and Cilantro and pass Cucumbers in Yogurt Sauce and chutney separately.

SPICY VEGETABLE CURRY 1 tablespoon oil 2 large cloves garlic, minced 1 jalapeno chile, seeded if desired, minced 2 small onions, chopped 1 large carrot, scrubbed, chopped 1 Granny Smith apple, peeled, chopped 3 to 5 teaspoons curry powder, Madras preferred 1/4 cup tomato paste 2 cups cider 2 cups vegetable bouillon 1 teaspoon salt Freshly ground pepper 2 (16-ounce) bags frozen mixed broccoli, cauliflower and carrots, cooked according to instructions (about 6 cups), well drained

Heat oil in 12-inch non-stick skillet over medium-high heat. When hot, add garlic, jalapeno, onions, carrot and apple. Cook until onions are tender, about 4 minutes. Add curry powder, tomato paste, cider, bouillon, salt and pepper to taste. Stir to combine. Simmer, uncovered, until thickened, about 12 minutes, stirring occasionally. Can be made 2 days ahead to this point and refrigerated, or frozen as long as 3 months.

To serve, combine sauce and vegetables and heat through. Makes 6 servings.

Each serving contain about: 245 calories; 553 mg sodium; trace cholesterol; 3 grams fat; 34 grams carbohydrates; 16 grams protein; 2.4 grams fiber.

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Vegetable bouillon does add flavor to the rice but if you can’t find it, substitute the same quantity of water and two teaspoons of salt. If you are making the rice ahead of time, add the green onions and cilantro just before serving.

RICE WITH GREEN ONIONS AND CILANTRO 3 cups vegetable bouillon 1 cup water 2 cups rice 6 large green onions, thinly sliced 3 tablespoons minced fresh cilantro

Bring bouillon and water to boil. Add rice. Stir well. Simmer, covered, until liquid is absorbed, about 15 minutes. Let covered rice stand 10 minutes. Can be made day ahead and refrigerated. Gently reheat in double boiler or microwave oven. Add green onions and cilantro. Fluff with fork. Serve hot. Makes 6 servings.

Each serving contains about: 346 calories; 124 mg sodium; trace cholesterol; trace fat; 50 grams carbohydrates; 19 grams protein; 0.26 gram fiber.

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Three English cucumbers may seem like a lot for this condiment salad, but they compress into just the right amount for six servings.

SLICED CUCUMBERS IN YOGURT SAUCE 3 English cucumbers, peeled, split lengthwise, seeded, thinly sliced 4 large cloves garlic, minced 1 (1 1/2-inch) cube peeled fresh ginger, minced 1 1/2 cups low-fat yogurt 3 tablespoons seasoned rice vinegar Salt Freshly ground pepper

Combine cucumbers, garlic, ginger, yogurt, vinegar and salt and pepper to taste in large mixing bowl. Can be mixed day ahead and refrigerated.

To serve, mix well, then drain off most (but not all) liquid. Adjust seasonings to taste. Serve chilled. Makes 6 servings.

Each serving contains about: 55 calories; 97 mg sodium; 1 mg cholesterol; trace fat; 10 grams carbohydrates; 4 grams protein; 0.96 gram fiber.