Food

This all-plant sheet-pan fajita spread made with tofu is the ultimate in easy dishes to serve a crowd. It requires minimal prep time and minimal kitchen tools, which also makes for minimal (a.k.a. quick) cleanup. Be sure to serve it with an array of different accompaniments. Good ideas include corn tortillas, refried beans, mashed avocado, diced tomato, salsa, cilantro, and sour cream. Meaty matters The key to giving tofu a meaty texture when blasted in the oven is to make sure to press out as much water as possible. This also applies to searing tofu in a skillet. If you prepare tofu often, you can even purchase special tofu presses.

This plant-based BLT pasta salad recipe is an exciting twist on the classic sandwich. There’s no actual bacon here, but that’s hardly a missed omission. Packed with smoky tempeh, warm tomato dressing, and creamy avocado, it hits all the flavour and texture pleasure points. It’s a great dish to bring to a potluck as a vegan-friendly main. For a simpler preparation, look for tempeh that is pre-flavoured. Up in smoke No need to break out the smoker. Bottled liquid smoke is a natural product made from condensing the smoke from burning wood. The flavouring can be used in marinades for both meats and plant-based proteins such as tempeh to contribute a smoky taste to a variety of dishes including chili, baked beans, and even mac and cheese. Because of its concentrated taste, only a small amount is required.

The cornerstone of Mexican cuisine and famously complex, mole sauce typically takes days to prepare. This recipe cuts down on the prep and cooking time significantly, yet still yields a deeply flavourful, chocolate-kissed sauce that perfectly complements roasted butternut squash, earthy black beans, and zesty pickled onion. Sauce boss Play within the framework of this recipe to vary the mole as you wish: nut or seed butters to make it creamy, different dried fruits for sweetness, your favourite roasted chilies for heat, and your favourite chocolate for body and richness.

We took classic cheesy nachos and gave them a breakfast vibe with scrambled eggs and then took them to the next level with satisfying add-ins including beans and creamy avocado. This is a perfect dinner to share around the table where a bit of mess is to be celebrated. You can also serve it with your favourite salsa. Low and slow The key to perfectly custardy scrambled eggs is to start them in a barely warm pan and then gently cook over lower heat. Being too aggressive with the heat and cooking speed is what results in rubbery eggs.

If there’s a vegan or vegetarian in the crowd, then this dish will be sure to please. Chock full of complementary textures and flavours, it not only qualifies as eye candy, but is also a substantial stand-alone meal—a stunning meal in a dish! Best beer? Serve this salad with an IPA or pale ale. For a more adventurous sip, it’s equally delicious with a Belgian pale or dark ale. Endlessly customizable When it comes to this powerhouse salad, the sky’s the limit. Swap out apples with orange wedges, or mix up your greens by substituting spinach for endive. Bump up the protein with some canned chickpeas or black beans, if you wish. Or cut up some corn tortillas into bite-sized strips, fry in pan until crisp, then toss over salad for added crunch.

Filling up on green foods is an excellent way to boost your immunity. In our soup that’s chock full of brilliant antioxidant-loaded vegetables and nutrients, a hit of fiery cayenne is just the ticket to warm you from the inside out. Super for flu season. Easy to sip if you’re feeling congested and under the weather. Plus, it’s easy to digest. Trouble finding coconut aminos or nectar? Substitute with low-sodium tamari sauce or a hit of miso for that umami-enhanced flavour. Meal-in-a-bowl If you’re longing to make this soup a meal in a bowl, add some diced firm tofu along with cooked rice or barley. Or stir in some cannellini beans for additional satisfaction.

Sweet potato fries are one of my favorite things to eat, and for a long time I wondered how I could transform them from a side dish into a full meal. The answer is to load them up with lots of fixings, including black beans, avocado and fresh vegetables, and then smother them with a creamy cashew-based queso sauce. The recipe for the sauce is worth doubling and keeping on hand: it’s delicious on baked potatoes, nachos, tostadas or Mexican rice. You can top the fries with any of your favorite nacho fixings, including hot sauce, salsa and pickled jalapeño chiles.

If you’re looking for a midweek supper that requires little time to prepare, this asparagus and chicken is a perfect solution. The sauce merely needs a quick blitz in your blender and can easily be made ahead. Coupled with roasted asparagus and chicken tenders that take little time to bake, this meal is a quick solution filled with goodness. Tip This sauce is not just delicious with asparagus and chicken. Serve with fresh beans, prawns, or salmon. Alternatively, for a vegetarian menu, serve sauce with a medley of roasted vegetables atop rice and sprinkle with chopped, toasted cashews.

How can something so simple to make taste so good? The beauty is that there’s no need to peel the yams, so they only take a little time to prepare. This dish is practically a meal in a bowl with the addition of beans and a smattering of nuts. Plus, the eye-catching colour will appeal to all ages. Cozy up and serve in a mug for sipping, or ladle into bowls for a more formal meal. Tip This bisque is a great base for stirring in almost any addition to create a stew. From spinach, shredded kale, or chard to cooked chicken or prawns, it lends itself to myriad options for a meal in a bowl.

A hearty bowl of chili is always a crowd pleaser when you’re gathered around a toasty fire. Plus, everything is prepared in one pan, which streamlines prep, giving you more time to soak up the fresh air. Added to chili near the end of cooking, masa harina (corn flour) thickens the liquid slightly, giving it body and imparting a subtle corn flavour. Tip: If desired, ground chicken or turkey can be used in lieu of beef, or make it vegetarian by leaving out the meat in favour of extra beans or even crumbled tempeh. Chili fixins Be sure to place a variety of garnish options on the picnic table. These can include diced avocado, grated cheddar cheese, sliced green onions, chopped chives, cilantro, sour cream, or even tortilla chips for some crunch.

Sure, it breaks from tradition, but sunflower greens infuse guacamole with fresh, nutty flavour. Beyond using as a dip for tortilla chips or sliced vegetables, try using this guac as a spread for toasted bread and top with roasted chicken, fried eggs, black beans, or smoked salmon. Tip: When the first true sunflower leaves appear, make sure to harvest the shoots within a couple of days. If left too long they will become fuzzy and bitter tasting. Green power If keeping leftovers, place a thin layer of water over the surface of guacamole during storage as a barrier to oxygen to keep browning at bay. Pour water off before serving and then give it a stir.

These vegan and gluten-free (and grain-free) slices are extra dense, getting their fudgy texture from pinto beans (you won’t taste them, though!). A dash of flaky sea salt makes these holiday appropriate, giving your cookie tray a bit of oomph this season. Baking tip: Melted butter swap In many recipes, melted butter can be replaced with coconut oil, creating a treat full of medium-chain triglycerides for weight maintenance. Look for candy canes made with natural cane sugar and vegetable dye in your local health food store to chop and crumble on top before baking, adding even more visual appeal.

This delicious meatless entrée is perfect as a side dish for the vegetarians in your Christmas crowd. But it also serves as a lovely stand-alone brunch dish. It’s delicious served with a creamy butternut squash soup and accompanied by a crisp salad. Substitute carrots and beans with roasted asparagus, and add a little lemon zest to pack a punch. Make-ahead tips Prepare vegetable filling the day before. Cool and refrigerate in tightly covered container. Bring to room temperature before baking in puff. Roll out puff pastry and refrigerate, covered, on prepared baking sheet overnight, if you wish.

This recipe offers quark au naturel. Slather generously on a croustade (the French culinary term for a crisp piece of bread) and adorn with a combination of herbs from the accompanying herb bouquet. Take quark out of fridge 15 minutes before serving, as cheeses are best served at room temperature. Edible flowers make the herb bouquet wonderful and varied throughout the summer and fall. Scarlet runner bean flowers are beautiful, as are chive flowers, borage blooms, arugula flowers, lavender, bachelor buttons, and any other herb flower. If plating for a crowd seated closely together, use a medium vase stuffed with fresh herbs and a bowl of fresh quark surrounded by croustades, with a variety of finishing salts and cold-pressed oils. Tear and taste in unison.

Always a crowd pleaser, this delicious and creamy hummus will certainly be the star at your next family gathering. When you’re cooking for crowds, making an easy appetizer makes your life so much easier. This festive dip is made from just a few ingredients, and it’s great alongside fresh vegetables for dipping. Far from traditional, this irresistibly creamy hummus is made with cannellini beans and roasted red peppers, two pantry items you may very well already have on hand. Spread any leftovers on sandwiches and wraps. This hummus will keep covered in your refrigerator for up to seven days.

Migas has many different variations, yet the common requirement is scrambled eggs with crunchy crushed tortillas. Basically, this is like eating mixed-up tacos for breakfast. It’s great for crowds or picky eaters since all the fixings are dished up separately—“help yourself” style. Serve with a black bean salad for a robust brunch. Freeze chipotles for later Spoon peppers with adobo sauce into an ice cube tray. Once they’re frozen, transfer cubes to an airtight container. Drop the cubes into soups and stews for kick. Spice up your life (or not) Adjust heat levels as needed. For milder heat, replace chipotle peppers in adobo sauce with chopped or pickled jalapenos.

People usually envision Pad Thai as rice noodles glazed with a creamy peanut sauce and topped with a smattering of vegetables. Our version is made with zucchini noodles (“zoodles”) and oodles of colour thanks to red pepper and green onions. Sauce 2 Tbsp (30 mL) freshly squeezed lime juice 1 Tbsp (15 mL) seasoned rice vinegar 1 Tbsp (15 mL) smooth natural peanut butter 2 tsp (10 mL) fish sauce or tamari 1 tsp (5 mL) liquid honey 1/2 tsp (2 mL) crushed dried chilies 1 to 2 Tbsp (15 to 30 mL) chicken broth (optional) Salt and freshly ground black pepper (optional) Pad Thai 1 tsp (5 mL) butter 2 free-range eggs, whisked 2 tsp (10 mL) grapeseed oil 2 garlic cloves, minced 1 Tbsp (15 mL) peeled and minced ginger 1 red bell pepper, cored and julienned 4 medium zucchini, cut into noodles with spiralizer or julienned with hand-held cutter 1/2 lb (225 g) black tiger prawns, peeled, deveined, tail on (optional) 2 cups (500 mL) bean sprouts, blanched 4 green onions, julienned 3 Tbsp (45 mL) chopped fresh cilantro 1/4 cup (60 mL) chopped unsalted peanuts, roasted Combine sauce ingredients in small bowl. Whisk to blend. Add a little chicken broth or water if needed for thinner consistency. Add salt and pepper to taste, if desired. Set aside. Heat butter in frying pan. Add eggs and scramble over medium heat just until cooked. Remove to separate dish and set aside. Clean pan and add grapeseed oil. Heat over medium and add garlic and ginger. Gently sauté for 1 minute. Add red pepper, zucchini, and prawns (if using); stir-fry over medium for another 1 to 2 minutes, or until vegetables are warm but still crisp and prawns are turning opaque. Drizzle with sauce and toss to coat. Fold in bean sprouts, green onions, and scrambled egg. Transfer to serving bowl. Sprinkle with cilantro and peanuts. Serves 6. Each serving contains: 194 calories; 17 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 12 g total carbohydrates (6 g sugars, 3 g fibre); 274 mg sodium source: " Veggie Noodles ", alive #390, April 2015

Serves 4 Turmeric turns the tofu a fetching yolk-yellow, while dried mushroom powder and vitamin B-rich nutritional yeast infuse this riff on scrambled eggs with a delicious dose of umami and cheesy flavour, respectively. If you like, you can serve this dish taco-style with corn tortillas and salsa. 1 block (1 lb/450 g) firm tofu 3/4 cup (180 ml) dried mushrooms 3 tsp (15 ml) grapeseed or extra-virgin olive oil 1 leek, thinly sliced 2 garlic cloves, crushed 1 large red capsicum, chopped 1 tsp (5 ml) turmeric 1/2 tsp (2 ml) ground cumin 1/2 tsp (2 ml) ground coriander 1/4 tsp (1 ml) chilli powder 1/4 tsp (1 ml) sea salt 1/4 tsp (1 ml) black pepper 1/3 cup (80 ml) nutritional yeast (optional) 1 cup (250 ml) cooked or canned pinto or kidney beans (drained and rinsed) 3 cups (750 ml) baby spinach 1 avocado, thinly sliced Place tofu on baking sheet or cutting board. Top with another baking sheet or cutting board and place heavy object on top. Allow water to drain from tofu for 20 minutes. Using fork, break apart tofu and scrape into bowl. Using mortar and pestle, food mill or food processor, pulverise dried mushrooms into powder. Heat oil in large frying pan over medium heat. Add leek and garlic; cook until softened, about 4 minutes, stirring often. Stir in red capsicum, turmeric, cumin, coriander, chilli powder, salt and pepper; heat 1 minute. Add tofu and nutritional yeast (if using) to frying pan and cook 2 minutes, stirring often. Add pinto or kidney beans and baby spinach; cook until spinach is slightly wilted and everything is heated through. Stir in mushroom powder and remove from heat. Serve topped with slices of avocado. Each serving contains: 1428 kilojoules; 18 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 36 g total carbohydrates (4 g sugars, 12 g fibre); 180 mg sodium source: " One-Frying Pan Meals ", alive Australia, Autumn 2015

Serves 8 This makes a big batch of mouth-warmingly good hummus. Use half for the wraps and the remainder for dip with crunchy vegies as a picnic extra. Hummus 1 - 14 oz (400 g) can cannellini beans or chickpeas, rinsed and drained 1/2 cup (125 ml) tahini paste 1/3 cup (80 ml) extra-virgin olive oil 2 garlic cloves, minced 1 lemon, juiced 2 Tbsp (40 ml) hot water 1 1/2 Tbsp (30 ml) Sriracha sauce (a hot chilli sauce originating in Thailand) Wraps 2 zucchini 1 large eggplant 3 tsp (15 ml) extra-virgin olive oil Sea salt and ground black pepper, to taste 8 large organic wholemeal or corn tortillas 1/4 cup (60 ml) toasted pine nuts 2 cups (500 ml) washed spinach leaves, shredded For hummus, place beans in food processor and pulse to chop. Add remaining ingredients and whirl until puréed as fine or coarse as you like. Makes 2 cups (500 ml) hummus. For wraps, slice zucchini and eggplant lengthwise into thin strips. Lightly brush slices with oil and sprinkle with salt and pepper, if using. Grill over medium-high heat until charred, 2 to 3 minutes per side. Let cool, then slice eggplant into smaller strips. To assemble wraps, spread tortillas on benchtop. Spread 1 1/2 Tbsp (30 ml) hummus over each, then sprinkle with pine nuts and spinach. Divide grilled vegetables along bottom halves of tortillas. To wrap, fold in the two sides of tortilla. Roll up, tucking in edges to form a tight cylinder. Wrap each individually in baking paper or pack in resealable container. Each serving contains: 1331 kilojoules; 10 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 35 g total carbohydrates (5 g sugars, 7 g fibre); 205 mg sodium Tip for the road: Go gluten free by making this recipe into mini sandwiches using your favourite gluten-free sliced bread. source: " Splendour in the Grass ", alive Australia #22, Summer 2014

This colourful side dish is sure to shake up your holiday table. At first, vanilla might be a surprising addition to this savoury preparation; however, in combination with the curry powder, the whole is transformed into something greater than its parts. 1 Tbsp (15 mL) coconut oil or grapeseed oil 1/4 cup (60 mL) unsalted butter 1 1/2 cups (350 mL) orange juice, divided 1 tsp (5 mL) curry powder 1/2 vanilla bean, split lengthwise 1/4 tsp (1 mL) salt Freshly ground black pepper, to taste 2 small acorn squash 1/4 cup (60 mL) dried cranberries 2 Tbsp (30 mL) toasted pumpkin seeds 2 Tbsp (30 mL) chopped cilantro leaves Preheat oven to 400 F (200 C). Grease rimmed baking sheet with oil. Place butter in medium saucepan and place over medium heat. Cook butter until the milk solids start to turn brown and butter smells nutty, about 6 minutes. Add 1 1/4 cups (310 mL) orange juice, curry powder, vanilla bean, salt, and a good pinch of pepper. Bring to a boil and reduce mixture to 3/4 cup (180 mL), about 15 minutes. Remove from heat and set aside. Trim ends from each squash before cutting in half lengthwise and scooping out seeds. Cut each half lengthwise into slices about 1 in (2.5 cm) thick. Arrange on prepared baking sheet and brush with about half the glaze mixture. Roast for 10 minutes, gently flip squash slices, brush with remaining glaze mixture, and roast for another 10 to 15 minutes until easily pierced with fork. Meanwhile, add remaining 1/4 cup (60 mL) orange juice and cranberries to small saucepan. Bring to a simmer over medium heat before setting saucepan aside, allowing cranberries to plump in warm liquid for 10 minutes. Drain, discarding orange juice, and set cranberries aside. To serve, transfer warm squash slices to serving platter and garnish with cranberries, toasted pumpkin seeds, and a sprinkle of cilantro. Serve immediately. Serves 8. Each serving contains: 156 calories; 2 g protein; 10 g total fat (6 g sat. fat, 0 g trans fat); 17 g total carbohydrates (4 g sugars, 3 g fibre); 65 mg sodium source: " Sensational Sides ", alive #386, December 2014

This stew—reminiscent of the sun-kissed Mediterranean coast—is so good that the first spoonful will convince you to include it in your regular dinner rotation. Spooning the herb sauce over top adds a restaurant-worthy presentation. Be sure to place a plate of sliced crusty bread on the table for soaking up the heavenly broth. 4 Tbsp (60 mL) extra-virgin olive oil or camelina oil, divided 1/4 cup (60 mL) fresh basil 1/4 cup (60 mL) flat-leaf parsley Juice of 1/2 lemon 1 1/2 lb (750 g) mussels, scrubbed 1 cup (250 mL) low-sodium chicken broth 1/2 cup (125 mL) dry white wine 2 shallots, chopped 2 garlic cloves, chopped 1 tsp (5 mL) celery seeds or fennel seeds 1 - 14 oz (398 mL) can fire-roasted unsalted tomatoes 2 cups (500 mL) cooked or canned white kidney beans 1 tsp (5 mL) dried oregano 1/4 tsp (1 mL) red chili flakes 1/4 tsp (1 mL) black pepper 1/3 cup (80 mL) black olives, sliced To make herb sauce, using blender or small food processor, blend together 3 Tbsp (45 mL) oil, basil, parsley, and lemon juice. Set aside. In large saucepan, combine mussels, chicken broth, and wine. Bring to a simmer, cover, and cook over medium heat until mussels pop open. Discard any mussels that have not opened up. Place colander over large bowl and drain mussels, reserving broth. Remove mussels from shells and set aside. Return saucepan to stovetop and heat 1 Tbsp (15 mL) oil over medium heat. Add shallots and garlic; heat for 1 minute. Add celery seeds or fennel seeds; heat for 30 seconds. Add reserved broth, tomatoes, beans, oregano, chili flakes, and pepper. Bring to a simmer and heat for 10 minutes. Stir in mussels and olives and heat through. Divide stew among serving bowls and serve topped with herb sauce. Serves 4. Each serving contains: 458 calories; 30 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 32 g total carbohydrates (2 g sugars, 6 g fibre); 416 mg sodium source: " International Stews ", alive #385, November 2014

The ingredient list looks long, but don’t be scared. This is more assembly than hard work—and the food processor does all the work for you. 1 red onion, coarsely chopped 3 garlic cloves, smashed 2 Tbsp (30 mL) extra-virgin olive oil 1/2 cup (125 mL) millet 1 tsp (5 mL) cumin seeds 1 small butternut squash, peeled, seeded, and coarsely chopped (about 3 cups/750 mL) 1 - 4 1/2 oz (133 mL) can diced tomatoes 1 Tbsp (15 mL) ancho chili powder 1 Tbsp (15 mL) dried oregano leaves 1/2 tsp (2 mL) sea salt 4 skinless, bone-in chicken thighs 6 cups (1.5 L) low-sodium chicken broth 3 cups (750 mL) water 1 bunch kale or spinach, coarsely chopped (about 6 cups/1.5 L) 14 oz (398 mL) can black beans, drained and rinsed In food processor, pulse onion with garlic until almost puréed but still lumpy. Heat oil in stockpot set over medium heat. When hot, add millet and cumin seeds. Stir until seeds pop and millet is deep golden, 2 minutes. Scrape in onion mixture (don’t wash food processor). Stir often for 3 minutes. Meanwhile, place squash in food processor or blender. Pulse just until chopped. Add tomatoes, chili powder, oregano, and salt. Pulse until blended (but not puréed), then scrape into stockpot along with chicken. Stir to coat, then stir in broth and water. Bring to a boil over high heat. Partially cover and reduce heat. Simmer until chicken is cooked through, 20 minutes. Meanwhile, working in batches, whirl kale or spinach in food processor to finely chop. Using slotted spoon, carefully remove chicken to bowl. Stir beans and kale into soup. Simmer to warm through, 5 minutes. Meanwhile, using 2 forks, shred chicken into small pieces, then stir into soup. Ladle into bowls and dish up with sliced avocado, sour cream, and grated cheese, if you wish. Serves 8. Each serving contains: 275 calories; 19 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 35 g total carbohydrates (3 sugars, 8 g fibre); 403 mg sodium source: " Harvest Soups ", alive #384, October 2014

This makes a big batch of mouth-warming good hummus. Use half for the wraps and the remainder for dip with crunchy veggies as a picnic extra. Hummus 1 - 14 oz (398 mL) can cannellini beans or chickpeas, rinsed and drained 1/2 cup (125 mL) tahini paste 1/3 cup (80 mL) extra-virgin olive oil 2 garlic cloves, minced 1 lemon, juiced 3 Tbsp (45 mL) hot water 2 Tbsp (30 mL) Sriracha sauce (a hot chili sauce originating in Thailand) Wraps 2 zucchini 1 large eggplant 1 Tbsp (15 mL) extra-virgin olive oil Sea salt and ground black pepper, to taste 8 large organic whole wheat flour or corn tortillas 1/4 cup (60 mL) toasted pine nuts 2 cups (500 mL) washed spinach leaves, shredded For hummus, place beans in food processor and pulse to chop. Add remaining ingredients and whirl until puréed as fine or coarse as you like. Makes 2 cups (500 mL) hummus. For wraps, slice zucchini and eggplant lengthwise into thin strips. Lightly brush slices with oil and sprinkle with salt and pepper, if using. Grill over medium-high heat (or broil) until charred, 2 to 3 minutes per side. Let cool, then slice eggplant into smaller strips. To assemble wraps, spread tortillas on counter. Spread 2 Tbsp (30 mL) hummus over each, then sprinkle with pine nuts and spinach. Divide grilled vegetables along bottom halves of tortillas. To wrap, fold in the two sides of tortilla. Roll up, tucking in edges to form a tight cylinder. Wrap each individually in parchment paper or pack in resealable container. Serves 8. Each serving contains: 318 calories; 10 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 35 g total carbohydrates (5 g sugars, 7 g fibre); 205 mg sodium Tip for the road: Go gluten free by making this recipe into mini sandwiches using your favourite gluten-free sliced bread. source: " Splendour in the Grass ", alive #381, July 2014

Parmesan, mushrooms, and a sun-dried tomato topping turn this version of socca bread, a gluten-free flatbread hailing from the south of France, into an umami bomb. 1 cup (250 mL) garbanzo bean (chickpea) flour 1 Tbsp (15 mL) fresh thyme 1/4 tsp (1 mL) black pepper 1/3 cup (80 mL) extra-virgin olive oil or camelina oil, divided 1/2 cup (125 mL) grated Parmesan cheese 2 cups (500 mL) chopped brown mushrooms 1/3 cup (80 mL) oil-packed sun-dried tomatoes 1 garlic clove, chopped Sift garbanzo bean flour into large mixing bowl. Stir in thyme and pepper. Whisk in 1 cup (250 mL) water and 2 Tbsp (30 mL) oil and stir until no clumps remain. Let mixture rest for 30 minutes and stir in Parmesan. Preheat oven to 400 F (200 C). Heat 1 Tbsp (15 mL) oil in 10 in (25 cm) ovenproof skillet over medium heat. Add mushrooms and cook until softened, about 5 minutes. Pour in garbanzo batter and swirl pan so batter and mushrooms are evenly distributed. Transfer skillet to oven and cook for 15 minutes or until edges are set and batter is almost cooked through. Turn on oven broiler and cook for 3 minutes more, or until lightly browned on top. Meanwhile, place sun-dried tomatoes, garlic, 3 Tbsp (45 mL) oil, and 3 Tbsp (45 mL) water in blender container and blend until smooth. Add additional water if needed to help with blending. Allow socca to cool for about 10 minutes in pan. Using spatula, gently loosen edges. Slide spatula under socca to make sure bottom is completely loose from pan and then slide it out of skillet. Serve wedges of socca alongside sun-dried tomato sauce. Serves 4. Each serving contains: 323 calories; 12 g protein; 23 g total fat (5 g sat. fat, 0 g trans fat); 18 g total carbohydrates (5 g sugars, 3 g fibre); 302 mg sodium source: " 5 Flavour Surprises ", alive #380, June 2014