Simple recipes for meat-free dishes

CONCORD, N.H. -- Sometimes if it isn't simple, it isn't going to be supper.

Even the most dedicated home cooks have nights when the fast-food demon beckons, when the mere thought of getting near the stove is enough to get them hot and bothered.

Thankfully, there are alternatives to running out to McBurgerPalace (or grabbing a vegetable patty from the freezer). High-flavor, low-effort home-cooked meals can be made in minutes.

The secret to simple cooking vegetarian-style is ingredient selection. Fast and easy meals call for two types of ingredients -- base and intense.

Start with base ingredients. These add bulk and carry the flavors of the other ingredients. Think pasta, rice and couscous, as well as baked potatoes or steamed cauliflower and broccoli.

It's not that they lack flavor, but in fast and easy preparations their purpose is to provide the substance for the other ingredients.

Next, select one or two ingredients that, with little effort, pack plenty of flavor. For example, salsa over a baked potato stuffed with steamed broccoli. Or several tablespoons of olive tapenade tossed with hot pasta.

For a Thai and West African-inspired dish, gently saute 1 cup each of diced bell peppers and onions in a bit of olive oil. Add a handful of black (preferably Kalamata) olives, then stir in several cups of cooked couscous and about 1 cup of dry roasted unsalted peanuts. Mix 1 teaspoon of red or green curry paste in 1/2 cup water and add to couscous mixture. Mix thoroughly and allow to heat through. The whole meal should take less than 20 minutes to prepare.

For other great fast-and-easy vegetarian meals, try couscous and kidney beans and chili 'choke pasta from Regina Campbell's cookbook "Regina's Vegetarian Table."

In the couscous and kidney bean recipe, the beans provide a hearty taste which is complemented by fresh garlic, paprika and the meaty, savory flavor of pistachio nuts.

In the pasta dish, marinated artichoke hearts and Parmesan cheese (soy or dairy) supply a tang that is accented by the heat of the chilies. This dish calls for sour cream. While soy varieties are available, they can be hard to find -- for a dairy-free substitute, combine 1/2 cup plain soy yogurt with 1 tablespoon white wine vinegar. Use as directed.

Both dishes pair nicely with Chardonnay.

Couscous and Kidney Beans

(Preparation time 15 minutes)

1 cup uncooked couscous

1 cup water

3/4 cup diced tomato

1/2 cup diced onion

1/2 cup diced red or green bell pepper

3 tablespoons extra-virgin olive oil

1 cup canned kidney beans

1/2 cup frozen corn

2 cloves garlic, minced

Pinch of paprika

Salt and freshly ground black pepper

1/3 cup shelled pistachios

Bring 1 cup of water to a boil in a medium saucepan. Add couscous, cover and remove from heat. Let sit for 5 minutes.

In a medium skillet over a medium-high flame, saute the tomatoes, onion and pepper in the oil until tender, about 4 minutes. Add the kidney beans, corn, garlic and paprika. Saute until heated through, about 4 minutes.

Uncover the couscous and fluff with a fork. Add the couscous to the bean mixture and stir to combine. Alternatively, transfer the couscous to a serving bowl and ladle the bean mixture over it. Season to taste with salt and pepper. Garnish with pistachios.

Makes 3 to 4 servings.

Chili 'choke Pasta

(Preparation time 20 minutes)

1/2 pound pasta shells

6 ounces marinated artichoke hearts, finely chopped

4-ounce can diced green chilies (if you have the time, fresh is even better)

1/2 cup sour cream

1/3 cup extra-virgin olive oil

1 cup grated Parmesan cheese

Salt to taste

Bring a large stock pot of water to a rolling boil. Add a pinch of salt, then add pasta. Cook until pasta is tender, about 8 minutes. Drain and rinse briefly with cool water.

Meanwhile, combine the artichokes and chilies with several tablespoons of water in a large saute pan. Heat over a medium flame for 2 minutes. Add the sour cream, oil and cheese and stir until thoroughly blended and heated through, about 5 minutes. Add salt to taste.

Add the pasta to the artichoke mixture and toss to combine. Alternatively, transfer pasta to a large bowl and ladle artichoke mixture over it. Serve immediately.

Makes 4 to 5 servings.