Recipes: Spicy Couscous, Scallop Tofu With Vegetables and Corn Puree.

SPICY COUSCOUS

Serves 4.

Note: You will need to prepare the couscous in advance. This recipe won first prize for Janel Schliemann of Minneapolis in the first vegan competition at the Minnesota State Fair this year.

• 2 tbsp. olive oil

• 1 c. diced yellow squash

• 1 c. diced zucchini

• 3/4 c. diced red onion

• 2 garlic cloves, minced or pressed through a garlic press

• 1 tsp. ground cumin

• 1 tsp. curry powder

• 1 tsp. dried red pepper

• 1/2 tsp. salt

• 1 (15-oz.) can garbanzo beans, drained

• 4 c. cooked couscous (see Note)

• 1/2 c. cashews, coarsely chopped

Directions

Heat olive oil in a large skillet over medium-high heat and sauté yellow squash, zucchini and red onion for 6 minutes.

Stir in beans and cooked couscous. Heat until hot throughout, about 5 minutes. Sprinkle with cashews. Serve either hot or cold.

Nutrition information per serving (couscous cooked in unsalted water):

Calories540Fat21 gSodium524 mg

Carbohydrates73 gSaturated fat3 gCalcium88 mg

Protein17 gCholesterol0 mgDietary fiber9 g

SCALLOP TOFU WITH VEGETABLES AND CORN PURÉE

Serves 4 to 5.

Note: The frozen vegetables do not need to be thawed in advance of cooking them. This recipe won second place for Lisa Marie Rude of Eden Prairie in the vegan competition at the Minnesota State Fair.

• 2 (14-oz.) containers extra-firm tofu

• 1 (16-oz.) bag yellow and white frozen sweet corn (see Note)

• Salt and pepper

• 1 tbsp. olive oil, divided

• 1 (12- to 14-oz.) pkg. frozen shelled edamame (see Note)

• 2 red bell peppers, chopped

• 2 yellow squash, cut into rounds

• 1/2 c. chopped fresh rosemary

• 1/2 c. chopped fresh thyme

• 1/2 c. chopped fresh parsley

Directions

Cut each block of tofu in half horizontally. Press between 5 or 6 paper towels to drain liquid. Set aside to allow tofu more time to drain.

To prepare the vegetables: In a large frying pan, heat 1/2 tablespoon olive oil and add the edamame, red pepper, yellow squash and 1 tablespoon garlic. Lightly sauté over medium-high heat until vegetables are warm to touch. Turn heat to low, stirring occasionally.

To prepare scallops of tofu: Combine rosemary, thyme and remaining 1 tablespoon garlic in small bowl.

Using a biscuit or pastry cutter, cut drained tofu into 1- to 3-inch circles to form a scallop shape. Dip each tofu scallop into the herb-and-garlic mixture to form a coat on one side.

To the bottom of a large skillet, add remaining 1/2 tablespoon olive oil and bring to high heat. Add tofu with the coated side down in the oil. As tofu cooks, sprinkle and pat the remaining herb mixture to the exposed side of the tofu. When tofu can be moved easily without tearing, flip over. Cook for 5 minutes.

Plate each dish by first laying down a bed of reserved corn purée and then adding 3 to 4 tofu scallops on top. Serve with warm vegetables on top or side. Add parsley to garnish.

Calories365Fat17 gSodium278 mg

Carbohydrates36 gSaturated fat2 gCalcium380 mg

Protein28 gCholesterol0 mgDietary fiber9 g