For a meatless meal, serve healthy Spinach Nut Burgers

Once upon a time, many Christians fasted during the Lenten season, which extends from Ash Wednesday to Easter Sunday. They ate fish instead of meat on Fridays, or gave up meat altogether. Then just as some of the churches began to ease their restrictions, along came the health gurus, backed up by modern science, urging us to give meat up, or at least eat a whole lot less of it.

So you might want to add some meatless meals to your regular diet once or twice a week. Here are three delicious recipes with which to begin.

These Spinach Nut Burgers come from a locally written book called "Vegetarian Nights" by food writer Bonnie Mandoe (Celestial Arts, $17.95). The burgers are based on rice and spinach with nuts and seeds added in. The recipe, however, does include eggs and cheese, so it's not suitable for vegans.

Spinach Nut Burgers

• 2 1/4 cups cooked brown rice
• 1/2 cup ground walnuts
• 1/2 cup ground sunflower seeds
• 1/2 cup ground cashews
• 20 ounces frozen chopped spinach, thawed and squeezed dry
• 2 large eggs
• 1/4 cup soy sauce
• 1/2 medium onion, chopped
• 11/2 cups grated Cheddar cheese
• 6 to 8 whole-wheat hamburger buns
• Lettuce, tomatoes and condiments

In a food processor, grind the nuts until they are fine, with the consistency of coarse flour. Combine with all the other ingredients and mix thoroughly. Shape into 6 to 8 burgers. Cook in a lightly greased frying pan until brown, letting them cook at least 10 minutes on the first side so that they hold together when you turn them over. Serve as you would hamburgers. Serves 6 to 8.

This Herbed Lentil Casserole ("Maui Cooks Again") works as a side or an entree with a salad. It has lots of fiber and is simple to make.

Herbed Lentil Casserole

• 3/4 cup lentils
• 1/2 cup brown rice
• 1 cup water
• 1 cup chicken broth
• 1 medium onion, chopped
• 11/4 cup white wine
• 1/2 teaspoon dried basil
• 1/4teaspoon dried thyme
• Salt to taste
• 1/4 teaspoon garlic powder
• 3 tablespoons grated Cheddar or mozzarella cheese

Preheat the oven to 350 degrees. Butter a casserole. Combine all the ingredients, except the cheese, and place in a 11/2-quart casserole. Bake uncovered for about 11/2 hours, or until moist but not runny. Sprinkle with the cheese and bake for another 5 minutes. Serves 6 to 8. (This also makes a good side dish for grilled meats.)

This Vegetarian Chili is wonderful cooked ahead and then served over rice with chopped cilantro, tomatoes and cheese (or salsa).

Vegetarian Chili

• 1 12-ounce can of tomato sauce
• 1 cup raw bulgar wheat
• 3 tablespoons olive oil
• 2 cloves garlic, crushed
• 1 large onion, chopped
• 3 stalks celery, chopped
• 1 large carrot, shredded
• 2 medium zucchini, chopped
• 1 teaspoon ground cumin
• 1 teaspoon dried basil
• 2 teaspoons or more chili powder
• Dash or more cayenne pepper
• Salt to taste
• 21/2 cups canned kidney beans
• 2 cups whole kernel corn, fresh or frozen
• 2 cups whole tomatoes
• 1 12-ounce can of tomato sauce
• Juice for 1/2 lemon

In a saucepan, bring the first can of tomato sauce to a boil and pour over the raw bulgar wheat. Cover and allow to stand for about 15 minutes, or until saturated.

In a frying pan, heat the olive oil and saute the garlic and onion until the onion is transparent. Add the celery, carrots, zucchini and spices. Cook until tender, about 5 minutes. Add the vegetables to the bulgar wheat mixture in a stock pot. Add the kidney beans, corn, whole tomatoes, second can of tomato sauce and lemon juice. Bring to a boil and simmer for at least an hour. Add water if necessary. Adjust the seasonings.

Makes about 10 servings.

If there's an recipe or cooking technique you'd like Kaui Philpotts to research and write about, drop her a note c/o Island Life, The Honolulu Advertiser, P.O. Box 3110, Honolulu HI 96802. Fax: 525-8055. E-mail: islandlife@honoluluadvertiser.com.