Soups, salads and sandwiches, hold the meat

Fifteen years ago, the Hawaii Catholic Herald started an annual tradition of getting diocesan staff together for a “Lenten Luncheon.”

The goals of this event were simple: To enjoy a colorful array of meatless dishes, the recipes of which the Herald would publish for its readers, encouraging a little creativity in the kitchen during the liturgical season of penance and abstinence.

Each year, the Lenten Luncheon has brought forth a bounty of innovative meat-free fare. That tradition continued Feb. 3 at St. Stephen Diocesan Center as diocesan staffers once again swapped Lenten cooking tips in advance of Ash Wednesday.

The 2015 Lenten Luncheon featured a new twist. In the spirit of simplicity, we asked staffers to share recipes for meatless “Soups, Salads and Sandwiches.” The office cooks embraced the luncheon theme.

Here is a sampling of the soups, salads and sandwiches showcased at this year’s Lenten Luncheon. You can add your own spin on these recipes, or follow them to a tee on meat-free Fridays.

Filipino Crab and Corn Soup

Contributed by Margie Sison | Diocesan Business Office

• 1 cup freshly cracked crabmeat or imitation crab
• 1 medium onion, chopped
• 2 tablespoons butter
• 3 cups vegetable broth
• 2 cups whole corn kernels
• 4 tablespoons all-purpose flour
• 1 cup fresh milk
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/8 cup ground parsley
• 3 tablespoons chopped green onions

In a large saucepan, sauté onion in butter until tender. Add flour and stir until blended. Add milk gradually, stirring constantly. Lower the heat to medium-low then add the corn and cook until tender. Add the crabmeat/imitation crab, green onions, parsley, pepper, salt and simmer. Add the vegetable broth; cover and cook over low heat until heated through. Serve hot with bread.

Pressure Cooker White Bean Soup

Contributed by Lindbergh Marzo | Office of Stewardship and Development

• 2 cups cannellini beans, presoaked or quick soaked
• 1 cup onion, diced
• 1 cup potatoes, diced
• 2 cups tomatoes, diced, peeled and seeded
• 6 cups unsalted vegetable broth
• 3 cloves garlic, minced
• 2 bay leaves
• 1-2 teaspoons fresh thyme, or 1/2 teaspoon dried thyme
• 1/4 cup fresh basil, chopped
• 1 tablespoon lemon juice or balsamic vinegar
• 1/2 teaspoon salt, or to taste, and pepper
• Vegetable cooking spray or 2 teaspoons oil
• 4 tablespoons grated parmesan or soy cheese (optional)
• Additional basil for garnish

Clean and wash beans. Put beans in a pot with just enough water to cover them. Boil for one minute and remove from heat. Cover beans and let them soak for an hour. In a pressure cooker, add oil or cooking spray and sauté onions and garlic for a couple of minutes. Add potatoes, vegetable broth, bay leaves, beans and thyme. Lock lid on the cooker and turn heat and pressure to high. After 7 minutes, turn heat to low. Move cooker to a cool spot on the stove and allow pressure to come down gradually for about 10 minutes. Release remaining pressure and remove lid. Pick the bay leaves out of the soup and use a hand blender to mix the soup ingredients until somewhat creamy. Return pot to stove on medium heat. Add tomatoes and cook soup uncovered until tomatoes are softened. Remove from heat. Stir in basil and lemon juice or vinegar. Top with cheese and basil if desired.

Butternut Squash Soup

Contributed by Francis Kung | Diocesan Information Technology Manager

• 2 20-ounce packages (or 2 1/2 pounds) pre-cut butternut squash
• 1 medium yellow onion, chopped
• 1 red bell pepper, chopped
• 3 cloves garlic, peeled and smashed
• 7 cups water
• 1/2 cup heavy cream
• 2 tablespoons sugar
• 1 tablespoon salt
• Fresh thyme for garnish (optional)

In a large pot, combine all ingredients except heavy cream. Bring to a boil, then cover and simmer for about 35 minutes. Puree ingredients until smooth. Add heavy cream, stir and simmer. Serve soup topped with fresh thyme if desired.

Clever Colored Cabbage Salad

Contributed by Marlene De Costa | Diocesan director of real estate

• 1/2 head of purple cabbage
• 6-8 fresh mandarin oranges
• Black or green olives, sliced
• Walnuts
• Pecorino or parmesan cheese for topping

Dressing:

• 1/2 cup olive oil
• 1/4 cup lemon juice
• 1 teaspoon Hawaiian salt
• 1/4 teaspoon ground pepper
• 1/4 cup pecorino cheese

Combine cabbage, oranges, olives and walnuts in a large salad bowl. Mix together the dressing ingredients in a separate bowl, then pour over the salad mixture. Toss and top with cheese as desired.

Watermelon and Greens Salad

Contributed by Kristin Leandro | Diocesan Safe Environment director

• 2 cups watermelon, cut into bite-sized chunks
• 2 cups arugula
• 2 cups baby spinach
• 1 cup grape tomatoes, halved
• 1 cup red onion, sliced thin
• 1/2 cup feta cheese crumbles

Dressing:

• 3 tablespoons olive oil
• 2 teaspoons white balsamic vinegar

In a small bowl, whisk together the salad dressing ingredients. Mix in a larger bowl the salad greens, onions and tomatoes. Pour dressing over the salad and toss. Add in feta cheese and watermelon before serving.

Warm Tomato Tofu “Salad”

Contributed by Maryknoll Sister Shu Chen Wu

• Scallions, chopped with white and green parts separated
• Tomatoes
• Tofu
• Salt and pepper to taste
• Oil for sauté

Add oil to large sauce pan or pot. Sauté the white scallion pieces until slightly wilted, then add in tomatoes. Cook tomatoes down until soft. Add in tofu, salt and pepper; stir mixture and cook until tofu is warmed through. Add the green scallion pieces before turning off heat.

Lenten Lentil Salad

Contributed by Deacon Keith Cabiles | Office of the Chancellor and Diocesan Archives

• 1 bag dried lentils
• 1/3 cup red wine vinegar
• 1/2 cup olive oil
• 2/3 cup fresh flat-leaf parsley, chopped
• 2 tablespoons fresh oregano, chopped
• 2 tablespoons fresh thyme
• Grated lemon peel from 1 lemon
• Juice from 1/2 lemon
• Salt and pepper to taste

Cook lentils according to package directions. Drain off water, then mix in olive oil and vinegar. Cool to room temperature before mixing in the rest of the ingredients.

Somen Salad

Contributed by Patrick Downes | Hawaii Catholic Herald

• 2 9-ounce packages of somen noodles, cooked and rinsed with cold water
• 1/2 head iceberg lettuce, shredded
• 2-egg omelet, sliced into thin strips
• 1 cucumber, sliced into strips
• 1 package kamaboko, sliced into strips
• 1 8-ounce package imitation crab meat, shredded
• 6 green onions, thinly sliced
• 2 cups watercress, coarsely chopped

Dressing:

• 1/3 cup rice vinegar
• 1 tablespoon vegetable oil
• 1 tablespoon sesame oil
• 1/2 cup soy sauce
• 1/4 cup sugar
• Sliced water chestnuts and toasted sesame seeds for garnish

Layer in a glass dish, lettuce, somen, eggs, cucumber, kamaboko, imitation crabmeat, green onions and watercress. Blend vinegar, vegetable oil, sesame oil, soy sauce and sugar. Pour dressing over salad. Garnish with sliced water chestnuts and sprinkle with sesame seeds. About 10 servings.

Simple Egg Salad

Contributed by Donna Aquino | Hawaii Catholic Herald

• 6 hard-steamed eggs, peeled
• 1/4 cup mayonnaise
• 1/2 teaspoon lemon juice
• 1 stalk celery, diced
• 1/4 cup green onions, chopped
• Salt and pepper to taste
• Bread and lettuce for serving

Combine eggs, mayonnaise, lemon juice, celery and green onion in medium bowl. Use your hands to squeeze eggs through your fingers, mixing ingredients to desired consistency. Season with salt and pepper. Serve on your choice of bread with lettuce and other vegetables to make sandwiches. May store in refrigerator for up to three days. Can double recipe if needed.

Pickled Eggs and Beets

Contributed by Mark Clark | Office of Stewardship and Development

• 2 16-ounce cans whole beets
• 2 cups white vinegar
• 3/4 cup sugar
• 2 tablespoons pickling spice
• 1 1/2 teaspoon salt
• 12 hard-cooked eggs

Drain liquid from beets, reserving 1 1/4 cups of the liquid. Heat the liquid from beets, vinegar, sugar, pickling spice and salt to boiling. Reduce heat to low; cover and simmer for 10 minutes. Cool and pour over to cover eggs.

Okinawan Sweet Potato Fruit Salad

Contributed by Father William Shannon | Diocesan director of seminarians

• 2 Okinawan sweet potatoes
• 2 tablespoons mayonnaise (or other mayonnaise substitute)
• Maple syrup
• Pineapple chunks
• Milk
• Sliced bananas and strawberries, or other available fruit

Boil and mash sweet potatoes. Blend with mayonnaise and add maple syrup to sweeten. Mix in pineapple chunks and add milk as needed to lighten the texture of the mixture. Top with sliced bananas and strawberries or other desired fruits. Chill before serving.

Meatless Meatballs Sandwiches

Contributed by Jayne Mondoy | Office of Religious Education

• 1 tablespoon olive oil
• 1 pound fresh white mushrooms, finely chopped
• 1 pinch salt
• 1 tablespoon butter
• 1/2 cup finely chopped onion
• 4 cloves garlic, minced
• 1/2 cup quick-cooking oats
• 1 ounce very finely shredded Parmigiano-Reggiano cheese
• 1/2 cup bread crumbs
• 1/4 cup chopped flat-leaf parsley, packed
• 2 eggs
• 1 teaspoon salt
• Freshly ground black pepper to taste
• 1 pinch cayenne pepper, or to taste
• 1 pinch dried oregano
• 3 cups pasta sauce
• 1 additional tablespoon very finely shredded Parmigiano-Reggiano cheese for garnish
• 1 additional tablespoon chopped flat-leaf parsley for garnish
• 4 hot dog buns

Heat olive oil in a skillet over medium-high heat. Add mushrooms, sprinkle with salt and cook until liquid from mushrooms has evaporated. Stir butter into mushrooms, reduce heat to medium and cook about 5 minutes or until mushrooms are golden brown. Stir in onions and cook mixture for 5 minutes or until onions are translucent. Remove skillet from heat and stir garlic into mushroom mixture until fragrant, about 1 minute. Transfer mixture to a mixing bowl.

Combine oats into mushroom mixture. Gently stir in 1 ounce Parmigiano-Reggiano cheese. Add bread crumbs, 1/4 cup parsley, and 1 egg; season with salt, black pepper, cayenne pepper and oregano. Mix together with a fork until crumbly. Stir in remaining egg. Mixture should hold together when pressed.

Cover bowl with plastic wrap and refrigerate at least 4 hours. For best flavor and texture, refrigerate overnight.

Preheat oven to 450 degrees Fahrenheit (230 degrees Celsius). Line a baking sheet with a silicone baking mat or parchment paper.

Form mixture into small “meatballs” using a 2-tablespoon scoop. Roll meatballs lightly between your hands until smooth if desired; arrange meatballs on baking sheet. Bake until meatballs are lightly golden brown, 12 to 15 minutes.

Bring pasta sauce to a boil in a large saucepan, then reduce heat to low. Gently stir meatballs into sauce until coated. Simmer meatballs in sauce until cooked through, 45 minutes to 1 hour. Transfer to a serving bowl and garnish with 1 tablespoon Parmigiano-Reggiano cheese and 1 tablespoon parsley. Spoon into hot dog buns and serve immediately.

Salmon Salad Sandwiches

Contributed by Darlene J.M. Dela Cruz | Hawaii Catholic Herald

• 1 package fat-free cream cheese
• 1 tablespoon reduced fat mayonnaise
• 1 can boneless and skinless pink salmon
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 1 tablespoon lemon juice
• Fresh dill to taste
• Salt and pepper to taste
• Lettuce and bread of your choice

Combine cream cheese, mayonnaise, lemon juice, dill, salt and pepper in a bowl. Stir until cream cheese is smooth. Add in salmon, carrot and celery. Mix ingredients together to evenly distribute fish and vegetables throughout the sandwich spread. Spoon onto bread and with lettuce or other desired vegetables. The salmon salad spread can also be used as a dip with baked pita chips.