VEGETARIAN MEALS. A Week of. *Get $10 OFF your Meal Planning Membership. Just use the promo code SWFV110 on checkout.

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1 *Get $10 OFF your Meal Planning Membership. Just use the promo code SWFV110 on checkout. *Expires 8/31/2015 A Week of VEGETARIAN MEALS

2 Grilled Portobello Mushroom Fajitas Marinate Time: 30 minutes - Prep: 15 minutes - Cook: 20 minutes Total: 1 hour and 5 minutes - Servings: 6 - Serving Size: 1 fajita Portobello mushrooms are a meaty vegetable, and just like beef or chicken, they take well to marinades and grilling. (However, if you don t want to grill them, these would be equally good cooked in a cast iron skillet.) Scramble recipe tester Greg Kershner said, I ll definitely put these on the short list for a fun company dinner. Serve them with Guacamole with Tortilla Chips and Carrots. 6 oz. portobello mushroom caps, sliced 1 large yellow onion, halved top to bottom and thinly sliced 2 green bell peppers, thinly sliced 1/4 cup extra virgin olive oil 1/8 cup balsamic vinegar 1 Tbsp. chili powder 1/2 tsp. salt 1½ tsp. minced garlic, (about 3 cloves) 6 medium whole wheat or flour tortillas (soft taco size) 1/2 cup crumbled goat or feta cheese 3/4 cup sour cream, for serving (optional) 3/4 cup chunky salsa, for serving (optional) (Guacamole with Tortilla Chips and Carrots) 2 avocados 1/4 lime or lemon, juice only, about 1 Tbsp. 1/8-1/4 tsp. salt, to taste 1/8-1/4 tsp. garlic powder, to taste 2-3 cups tortilla chips (optional) 2 cups baby carrots (optional) Main Dish Directions: Put the mushrooms, onions and peppers in a large resealable bag. Combine the oil, vinegar, chili powder, salt and garlic, and add it to the bag with the vegetables. Massage the vegetables gently to coat well with the marinade. Refrigerate for at least 30 minutes and up to 48 hours. Preheat the grill to medium-high heat. Spray a vegetable grilling tray or a piece of foil with nonstick cooking spray, or brush it with a little vegetable oil, and heat it on the grill. Drain the vegetables in a colander and transfer them to the grilling tray. Grill them with the cover closed for about 15 minutes, flipping them once, until they are tender and partially browned but not charred. (Meanwhile, prepare the guacamole, if you are serving it.) Heat the tortillas in the microwave or on a hot skillet for 30 seconds to 1 minute so they are soft and warm. Place about ½ cup of the vegetables on the center of each tortilla, top it with about 2 tsp. cheese, and about 1 Tbsp. each sour cream and/or salsa, if desired. Fold the bottoms up and the sides in and serve them immediately. Slow Cooker Directions: No need to marinate the vegetables in advance. Place the mushrooms, onions and peppers in the slow cooker. Combine the oil, vinegar, chili powder, salt and garlic, and pour over the vegetables, stirring to combine. Cook for 2-3 hours on high or 6-10 hours on low, then assemble and serve with warmed tortillas as directed. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Make the marinade, slice and marinate the mushrooms, onion and peppers. Flavor Booster: Double the chili powder and/or serve the fajitas with spicy salsa. Tip: For a gluten-free alternative, use corn tortillas in place of whole wheat or flour tortillas here. Side Dish Directions (Guacamole with Tortilla Chips and Carrots): Mash the flesh of the avocados with the lime or lemon juice, salt and garlic powder. To jazz up your guacamole, try adding 1 Tbsp. of minced onion and/or cilantro and/or 1 tsp. fresh hot peppers. Serve it with the tortilla chips and/or baby carrots. Hint: To keep the guacamole from turning brown, put the avocado pit in the center of it and cover until you are ready to serve it. Nutritional Information Per Serving (% based upon daily values): Calories 230, Total Fat: 14g, 21.5%; Saturated Fat: 4g, 19%; Cholesterol: 11mg, 4%; Sodium: 510mg, 22%; Total Carbohydrate: 22g, 7.5%; Dietary Fiber: 2g, 6.5%; Sugar: 3g; Protein: 5g Nutrition w ith side dish(es): Calories 389, Total Fat: 26g, 38.5%; Saturated Fat: 6g, 26%; Cholesterol: 11mg, 4%; Sodium: 720mg, 30%; Total Carbohydrate: 36g, 11.5%; Dietary Fiber: 7g, 25.5%; Sugar: 3g; Protein: 8g

3 Middle Eastern Fattoush Salad Prep + Cook: 30 minutes Servings: 6 - Serving Size: 2 cups Fattoush is one of my favorite salads to order when we go to a Lebanese restaurant. I love the contrast of the crispy, juicy and tangy textures and flavors. If your kids are still a little unsure about eating salad, put all the ingredients in bowl and let them choose which to add to their plates and whether to combine them, although recipe tester Bobbi Woods teenage son said, This salad is valid! which apparently means it s very good. Serve it with Tzatziki (which is delicious on the side or mixed in) and with Amazingly Easy Key Lime Pie for dessert. 2 cups green beans, ends trimmed 6 cups lettuce, any variety, such as Boston, Butter or Bibb, ripped into bite-sized pieces 1 cucumber, peeled if desired, quartered and chopped (about 2 cups) 2 cups grape or cherry tomatoes, halved 1/4 cup fresh mint and/or parsley, chopped 15 oz. canned chickpeas (garbanzo beans), drained and rinsed, or use 1½ cups cooked chickpeas 4 oz. crumbled feta cheese 1/2 lemon, juice only, about 2 Tbsp. 2 Tbsp. extra virgin olive oil 1 Tbsp. red wine vinegar, preferably one that s a touch sweet 2 cups pita chips, coarsely broken (Tzatziki: Greek Yogurt and Cucumber Sauce) 1cup nonfat or low fat plain Greek yogurt 1 small cucumber, 1/2 the cucumber peeled and grated, and squeezed dry with a clean towel (1/2 cup total), peel and slice the rest of the cucumber for serving 1/2 tsp. minced garlic, (about 1 clove) 1 Tbsp. fresh or dried dill, minced 1/4 lemon, juice only, about 2 Tbsp. 1 tsp. honey 1 tsp. extra virgin olive oil 1/2 lb. baby carrots (optional) (Amazingly Easy Key Lime Pie) 1 can (14 oz.) nonfat sweetened condensed milk 1 egg 4 limes, for 3/4 cup fresh lime juice + the zest from 1 lime 1 9-inch graham cracker crust 3-4 oz. fresh or store-bought whipped cream Main Dish Directions: (Start the dessert first, if you are serving it.) Steam the green beans on the stovetop or in the microwave for 3 5 minutes until they are fork tender. (Meanwhile, make the tzatziki, if you are serving it.) In a large serving bowl, combine the lettuce, green beans, cucumbers, tomatoes, herbs, chickpeas and cheese. Just before serving, whisk together the lemon juice, oil, vinegar, and add it to the salad with some salt and black pepper to taste, and toss the salad thoroughly. Gently toss in the pita chips and serve immediately, or sprinkle some pita chips on top of each serving so they don t get soggy if there are leftovers. The salad is also delicious with a little of the tzatziki mixed into it. Do Ahead or Delegate: Trim the green beans, tear and refrigerate the lettuce, chop the cucumber and the herbs, halve the tomatoes, juice the lemon, combine the ingredients for the dressing, coarsely break the pita chips. Flavor Booster: Add 1/4 cup kalamata olives to the salad, add 1 tsp. Dijon mustard to the dressing, and season the salad with plenty of black pepper. Tip: There are plenty of other ingredients you could add to the salad if you have them, like thinly sliced fennel, radishes, bell peppers, onions or kalamata olives. You can also leave the lettuce out for a more traditional Mediterranean version. Side Dish Directions (Tzatziki): Combine the yogurt, peeled and grated cucumber, garlic, dill, lemon, honey and oil. Serve immediately or refrigerate for up to 3 days. Serve the tzatziki with the remaining cucumber and baby carrots (optional). Side Dish Directions (Amazingly Easy Key Lime Pie): Preheat the oven to 350 degrees. In a medium bowl, whisk together the condensed milk, egg, lime juice and the lime zest (reserve about 1/4 tsp. lime zest to garnish the cooked pie, if desired) until they are completely blended. Pour the mixture into the crust. Bake it for 20 minutes. The filling may not be completely hardened yet, but a toothpick inserted in the center will come out clean. Allow the pie to cool, cover and refrigerate it for at least 30 minutes and up to 2 days. Serve it sprinkled with the reserved lime zest (optional) and with the whipped cream dotted around the edges. Nutritional Information Per Serving (% based upon daily values): :Calories 220, Total Fat: 11g, 17%; Saturated Fat: 4g, 18.5%; Cholesterol: 17mg, 5.5%; Sodium: 281mg, 11.5%; Total Carbohydrate: 25g, 8%; Dietary Fiber: 5g, 20%; Sugar: 4g; Protein: 9g Nutrition w ith side dish(e s): Calories 502, Total Fat: 20g, 30.5%; Saturated Fat: 7g, 33.5%; Cholesterol: 51mg, 17%; Sodium: 442mg, 18.5%; Total Carbohydrate: 67g, 22%; Dietary Fiber: 6g, 22%; Sugar: 37g; Protein: 20g

4 Penne Rigate with Sweet Corn, Ricotta and Basil Prep + Cook: 30 minutes Servings: 6 - Serving Size: about 1¾ cups Sweet corn, salty ricotta and fragrant basil make a light and lovely combination in this recipe, suggested by Scramble subscriber Denise Schleckser of Potomac, Maryland. Serve it with a Spinach Salad with Diced Oranges and Sliced Red Onion. 16 oz. penne rigate 1 Tbsp. extra virgin olive oil 2 shallots, finely diced 2 cups frozen sweet corn 1/2 tsp. salt, or more to taste 1/4 tsp. black pepper, or more to taste 1 cup fresh basil, coarsely chopped 1 cup reduced-fat ricotta cheese 1/2 cup grated Parmesan cheese 1/2 lime, juice only, about 1 Tbsp., or more to taste (optional) (Spinach Salad with Diced Oranges and Sliced Red Onion) 6-12 oz. baby spinach 1 orange, peeled and diced, (reserve juice to add to salad dressing) 1/4 red onion, thinly sliced 2-4 Tbsp. vinaigrette dressing Main Dish Directions: Cook the penne according to the package directions in salted water until it is al dente. Before draining the pasta, use a ladle to scoop out about 1 cup of the pasta s cooking water and set it aside. Meanwhile, heat the oil in a large skillet over medium heat. Add the shallots, and sauté them for about 2 minutes until they are soft. Add the corn, and sauté it for about 2 more minutes until it is heated through. (Meanwhile, prepare the salad, if you are serving it.) Season it with salt and pepper, stir in the basil and remove it from the heat. Drain the pasta (remember to reserve 1 cup of its water), return it to the pot, and add the corn mixture, ricotta, Parmesan, some or all of the reserved cooking water (depending on how creamy you want it), and lime juice (optional). Toss to combine, and serve it immediately, or refrigerate it for up to 3 days. Slow Cooker Directions: Combine all ingredients except the pasta, including 1 cup of water (or broth, if preferred) in the slow cooker and cook on low for 5-6 hours or on high for 3-4 hours. At serving time, toss with the cooked pasta. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Cook the pasta (save 1 cup of the pasta s cooking water) and store tossed with a little oil to prevent sticking, dice the shallots, defrost the corn, grate the Parmesan cheese if necessary, juice the lime if using. Flavor Booster: Add additional salt and lime juice. Tip: The only difference between penne rigate and regular penne pasta is that penne rigate has ridges or furrows. This allows it to hold a little more sauce. It s also a nice change in texture from regular penne pasta. However, if you can t find penne rigate in your grocery store, regular penne pasta will also yield a delicious result. Side Dish Directions (Spinach Salad with Diced Oranges and Sliced Red Onion): In a large salad bowl, toss the spinach with the oranges, onion and vinaigrette dressing to taste. Nutritional Information Per Serving (% based upon daily values): Calories 394, Total Fat: 8g, 12.5%; Saturated Fat: 2g, 10%; Cholesterol: 8mg, 3%; Sodium: 370mg, 15.5%; Total Carbohydrate: 65g, 22%; Dietary Fiber: 7g, 28%; Sugar: 5g; Protein: 19g Nutrition w ith side dish(es): Calories 429, Total Fat: 9g, 14.5%; Saturated Fat: 2g, 10%; Cholesterol: 8mg, 3%; Sodium: 491mg, 20.5%; Total Carbohydrate: 71g, 23%; Dietary Fiber: 8g, 33%; Sugar: 8g; Protein: 20g

5 Crispy Tofu Triangles with Fried Rice Prep + Cook: 30 minutes Servings: 6 I served this meal to vegetarians and Midwestern steak eaters (even an avowed tofu-hater from Texas) and all agreed it was delicious. You can use the same recipe for chicken tenderloins or breasts (or even steak!), if you are adamantly opposed to tofu. Serve it with additional Steamed Peas. 1½ cups dry white or quick-cooking brown rice 16 oz. extra-firm tofu packed in water, drained 6 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed) 2 Tbsp. pure maple syrup or honey 1 Tbsp. sesame oil 2 tsp. rice vinegar 1/4 tsp. ground ginger 5 scallions, green parts only, thinly sliced 2 Tbsp. peanut oil 1 egg 1 cup frozen peas 1/4-1/2 tsp. black pepper (Steamed Peas) oz. frozen peas Main Dish Directions: Cook the rice according to the package directions. Meanwhile, cut the tofu lengthwise from end to end (like cutting a deck of cards), making 3 even slices. Wrap those slices in a clean dish towel to absorb any excess water. Prepare the tofu: Combine 2 Tbsp. soy sauce, the maple syrup or honey, sesame oil, vinegar and ginger in the bottom of a flat baking dish that s large enough to hold the tofu in a single layer. Cut the tofu slices in half, then diagonally again into triangles. Add them to the dish with the marinade and flip them several times to coat with the sauce. Heat a large nonstick skillet over medium heat. Transfer the tofu and marinade to the skillet. Cook it, flipping occasionally, until the tofu is nicely browned on both sides, minutes. Transfer it to a serving plate and sprinkle it with about 2 Tbsp. scallions. Prepare the fried rice: When the rice is 5 minutes from done, heat the peanut oil in a large skillet over medium heat. Beat the egg and fry it in the oil, chopping it as it cooks, until it is well done. Add the remaining scallions and peas and stir-fry them with the egg for 1 minute. (Heat the additional peas now, if you are serving them.) Add 3 cups of cooked rice, 4 Tbsp. soy sauce and the black pepper and toss it thoroughly. Serve it immediately with the tofu. Do Ahead or Delegate: Cook the rice, drain, slice and wrap the tofu in a dish towel, make the marinade and marinate the tofu, slice the scallions, beat and refrigerate the egg. Flavor Booster: Serve it with Asian sweet chili sauce or spicy chili garlic sauce. Tip: For all you not-yet-converts to tofu-- Does tofu seem like a mysterious food to you? In short, tofu is soybean milk from mature white soybeans, which is boiled, curdled, and pressed, similar to cheese. For all you ever wanted to know about tofu and the various forms it comes in, read here. I love it because it s high in protein, low in fat and takes on the flavor of whatever you marinate or cook it in. Side Dish Directions (Steamed Peas): Heat the peas in the microwave at full power for 2-4 minutes, or prepare them on the stovetop according to the package directions, cooking them a little less time than suggested so they don t get mushy. Nutritional Information Per Serving (% based upon daily values): Calories 340, Total Fat: 13g, 20%; Saturated Fat: 2g, 10%; Cholesterol: 35mg, 12%; Sodium: 620mg, 26%; Total Carbohydrate: 42g, 14%; Dietary Fiber: 3g, 12%; Sugar: 2g; Protein: 14g Nutrition w ith side dish(es): Calories 402, Total Fat: 13g, 20%; Saturated Fat: 2g, 10%; Cholesterol: 35mg, 12%; Sodium: 622mg, 26%; Total Carbohydrate: 54g, 18%; Dietary Fiber: 8g, 30%; Sugar: 6g; Protein: 18g

6 Split Pea Soup with a Touch of Curry Prep: 30 minutes - Cook: 45 minutes, Total: 1 hour and 15 minutes Servings: 8 - Serving Size: about 2 cups My parents hometown of Santa Barbara is right near Buellton, California, home of Andersen s Pea Soup. Andersen s Pea Soup is a tourist mecca for devotees of this humble stew -- I m amazed that split peas have such a following! This concoction may not be Andersen s secret recipe, but it s darn good. Serve it with Whole Grain Bread with Dipping Oil and Mega Mango Smoothies. 2 Tbsp. extra virgin olive oil 1 yellow onion, chopped 2 tsp. minced garlic, (about 4 cloves) 4 carrots, sliced 4 stalks celery, sliced 3 new potatoes, chopped into 1/2-inch pieces oz. reduced-sodium vegetable broth 36 oz. water 3/4 tsp. salt, or to taste 1/2 tsp. black pepper 2 tsp. curry powder 1 lb. dried split green peas, thoroughly rinsed 3/4 cup low fat sour cream, for serving (optional) (Whole Grain Bread with Dipping Oil) 1 loaf whole grain bread 1/4 cup extra virgin olive oil 1 tsp. grated Parmesan cheese (Mega Mango Smoothies) 2 cups fruit flavored or plain kefir 2 bananas 2 stalks celery, coarsely chopped 2 carrots, coarsely chopped 4 leaves kale, coarsely chopped 2 cups frozen mango Main Dish Directions: In a large stockpot, heat the oil over medium heat. Sauté the onions and garlic for about 3 minutes. Add the carrots and celery and sauté them while you chop and add the potatoes. Continue cooking the vegetables for about 5 more minutes. Add the broth, water, salt, pepper, curry powder and peas and bring it to a boil. Simmer, uncovered, for about 45 minutes until the peas are tender. (Meanwhile, warm the bread and make the dipping oil and the smoothies, if you are serving them.) Serve the soup hot, with a dollop of sour cream, if desired, or refrigerate it for up to 2 days. Slow Cooker Directions: Follow the first paragraph of directions as above. Then, transfer the vegetables to the slow cooker, add all the remaining ingredients except the sour cream, and cook on low for 7-8 hours or on high for 4 hours. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Chop the onion, peel the garlic, slice the carrots and the celery, chop the potatoes and store them covered in water to prevent browning, combine the dry seasonings, or fully prepare and refrigerate the soup. Flavor Booster: Serve it with hot pepper sauce, such as Tabasco. Tip: Split peas will keep for several months if stored in an airtight container in a cool, dark place. They will maintain their freshness even longer if kept in the refrigerator. Side Dish Directions (Whole Grain Bread with Dipping Oil): Warm the bread in a 300-degree oven for about 5 minutes. To make a delicious Italian dipping oil for whole grain bread, combine the olive oil, cheese, red pepper flakes and vinegar. Side Dish Directions (Mega Mango Smoothies): Combine all the ingredients in a blender and puree until smooth. Nutritional Information Per Serving (% based upon daily values): Calories 180, Total Fat: 5g, 7%; Saturated Fat: 1g, 5%; Cholesterol: 0mg, 0%; Sodium: 210mg, 9%; Total Carbohydrate: 27g, 9%; Dietary Fiber: 7g, 29%; Sugar: 9g; Protein: 8g Nutrition w ith side dish(es): Calories 473, Total Fat: 15g, 21.5%; Saturated Fat: 4g, 17.5%; Cholesterol: 11mg, 3.5%; Sodium: 486mg, 21.5%; Total Carbohydrate: 77g, 26%; Dietary Fiber: 14g, 54.5%; Sugar: 33g; Protein: 16g

7 GROCERY LIST PRODUCE * 2 cups + 1/2 lb. baby carrots (optional) (1S) (2S) 6 carrots (5) (5S) 2 shallots (3) 5 scallions (4) 1 large yellow onion (1) 1 yellow onion (5) 1/4 red onion (3S) 2 green bell peppers (1) 6 stalks celery (5) (5S) 2 cups grape or cherry tomatoes (2) 6 cups lettuce, any variety (2) 6-12 oz. baby spinach (3S) 4 leaves kale (5S) 1 cup fresh basil (3) Tbsp. fresh or dried dill (2S) 1/4 cup fresh mint and/or parsley (2) 2 cups green beans (2) 1 small cucumber (2S) 1 cucumber (2) 3 new potatoes (5) 6 oz. portobello mushroom caps (1) 2 avocados (1S) 3/4 lemon (2) (2S) * 4½ limes (2S) (3) 1/4 lime or lemon (1S) 1 orange (3S) 2 bananas (5S) SPICES 1¾ tsp. + 1/8-1/4 tsp. salt (1) (1S) (3) (5) 1/4 tsp. crushed red pepper flakes (5S) 3/4 tsp. + 1/4-1/2 tsp. black pepper (3) (4) (5) 1/4 tsp. ground ginger (4) 2 tsp. curry powder (5) 1/8-1/4 tsp. garlic powder (1S) 1 Tbsp. chili powder (1) SHELVED ITEMS 1 loaf whole grain bread (5S) 1½ cups dry white or quick-cooking brown rice (4) 16 oz. penne rigate (3) 2 cups pita chips (2) * 2-3 cups tortilla chips (optional) (1S) 6 medium whole wheat or flour tortillas (soft taco size) (1) oz. reduced-sodium vegetable broth (5) STAPLES 1/2 cup + 5 Tbsp. + 1 tsp. extra virgin olive oil (1) (2) (2S) (3) (5)(5S) 2 Tbsp. peanut oil (4) 1 Tbsp. sesame oil (4) 1 Tbsp. red wine vinegar (2) 1/8 cup + + 1/2-1 tsp. balsamic vinegar (1) (5S) 2-4 Tbsp. vinaigrette dressing (3S) 6 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed) (4) 1 tsp. honey (2S) 2 Tbsp. pure maple syrup or honey (4) 2 eggs (2S) (4) 4 tsp. minced garlic (1) (2S) (5) * 3/4 cup chunky salsa (optional) (1) 2 tsp. rice vinegar (4) 1 lb. dried split green peas (5) 15 oz. canned chickpeas (garbanzo beans) (2) 1 can (14 oz.) nonfat sweetened condensed milk (2S) 1 9-inch graham cracker crust (2S) REFRIGERATED/FROZEN SECTION 4 oz. crumbled feta cheese (2) 1/2 cup crumbled goat or feta cheese (1) 1/2 cup + 1 tsp. grated Parmesan cheese (3) (5S) 1 cup reduced-fat ricotta cheese (3) 1 cup nonfat or low fat plain Greek yogurt (2S) 2 cups fruit flavored or plain kefir (5S) * 3/4 cup sour cream (optional) (1) * 3/4 cup low fat sour cream (optional) (5) 16 oz. extra-firm tofu packed in water (4) 3-4 oz. fresh or store-bought whipped cream (2S) 2 cups frozen mango (5S) 2 cups frozen sweet corn (3) 1 cup oz. frozen peas (4) (4S) The above ingredients will make (1) = (1) = Grilled Portobello Mushroom Fajitas, (1S) = Guacamole with Tortilla Chips and Carrots, (2) = Middle Eastern Fattoush Salad, (2Sa) = Tzatziki (Greek yogurt and cucumber sauce), (2Sb) = Amazingly Easy Key Lime Pie, (3) = Penne Rigate with Sweet Corn, Ricotta and Basil, (3S) = Spinach Salad with Diced Oranges and Sliced Red Onion, (4) = Crispy Tofu Triangles with Fried Rice, (4S) = Steamed Peas, (5) = Split Pea Soup with a Touch of Curry, (5Sa) = Whole Grain Bread with Dipping Oil, (5Sb) = Mega Mango Smoothies,* - Includes ingredients that are optional.