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ADDITIONAL RECIPES

Red lentils soften up quickly when cooked, which makes them great for thickening soups. Tamarind paste has a sweet-sour flavor and can be found in Indian groceries or high-end supermarkets.

Spicy Red Lentil Soup

Serves 6

1 cup red lentils
1 tsp. salt
1 15-oz. can diced tomatoes
2 Tbs. minced fresh ginger
1 Tbs. vegetable oil
2 cloves garlic, minced (2 tsp.)
1 15-oz. can light, unsweetened coconut milk
1 Tbs. tamarind concentrate or paste, optional
1 Tbs. ground coriander
1 tsp. ground cumin
1 tsp. turmeric powder
1 small jalapeño, stemmed, seeded and minced
1/4 cup chopped cilantro

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Directions

  1. Combine lentils, salt and 5 cups water in large saucepan. Cover, and bring to a boil. Reduce heat, and simmer, partially covered, 20 to 25 minutes, or until lentils are tender. Blend lentils with whisk for rustic texture, or purée in food processor for creamier feel.
  2. Purée tomatoes and ginger in blender or food processor until smooth. Set aside.
  3. Heat oil in large pot over medium heat. Add garlic, and cook 30 seconds, or until just golden, stirring often. Add tomato mixture, coconut milk, tamarind if desired, coriander, cumin, turmeric and jalapeño. Simmer 15 minutes, stirring occasionally.
  4. Stir in lentils, and simmer, partially covered, 20 minutes. Season with salt and pepper. Sprinkle with cilantro, and serve.

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ingredient list

Serves 6

Nutritional Information

Per SERVING:

Calories 201
Protein 10g
Total fat 7g
Carbs 27g
Cholesterol mg
Sodium 577mg
Fiber 6g
Sugars 3g

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Baked Potatoes Topped with Spicy Vegetable Stew

Serves 4

The vegetable stew also makes a great topping over baked sweet potatoes.

1 clove garlic, minced
1 Tbs. chili powder
1 tsp. ground cumin
14-oz. can diced tomatoes
1/2 cup vegetable broth or water
19-oz. can black beans, rinsed and drained
1 cup diced yellow squash
1 cup diced zucchini
2 Tbs. chopped fresh cilantro
Salt and freshly ground black pepper to taste
1/2 cup diced carrot
4 large russet potatoes, scrubbed (about 2 1/2 lbs.)
1 Tbs. vegetable oil
1 cup chopped onion
1/2 cup chopped green bell pepper

Directions

  1. Preheat oven to 400°F. Pierce potatoes with tines of fork and bake until tender, about 1 hour.
  2. Meanwhile, in large nonstick skillet, heat oil over medium heat. Add onion, bell pepper, carrot and garlic and cook, stirring often, until vegetables begin to soften, about 10 minutes. Stir in chili powder and cumin. Add tomatoes, broth and beans. Reduce heat and simmer, covered, 20 minutes.
  3. Add yellow squash and zucchini. Cover and simmer until vegetables are crisp-tender, about 5 minutes. Stir in cilantro and season with salt and pepper.
  4. To serve, split baked potatoes and mash their pulp slightly. Spoon vegetable stew into center.

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ingredient list

4 Servings

Nutritional Information

Per serving:

Calories 392
Protein 12g
Total fat 6g
Carbs 80g
Cholesterol mg
Sodium 225mg
Fiber 7g
Sugars g

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Curried Squash Soup

Serves 6

The trick to preparing this soup quickly is to cut the vegetables into small pieces and as thinly as possible. Don’t be intimidated by the unusual shape and tough skin of butternut squash. It peels easily with a swivel peeler or sharp serrated knife. If unavailable, substitute peeled sweet potatoes. Meal Plan: Make this a soup and sandwich night. Prepare some “BLT” sandwiches with store-bought marinated tempeh strips, romaine lettuce, beefsteak tomatoes, and toasted multigrain or spelt bread spread with a little soy mayonnaise.

Curried Squash Soup

Serves 6

5 cups vegetable broth
1 Tbs. olive oil
6 medium cloves garlic, minced
1 1/2 cups diced celery
1 cup diced onion
1/2 cup diced carrot
2 Tbs. curry powder
1 Tbs. minced fresh ginger
1/2 tsp. plus pinch of salt
5 cups peeled, thinly sliced butternut squash (2-inch pieces)
1/4 cup pure maple syrup
1 tsp. cider vinegar

Directions

  1. In small saucepan, bring 3 cups broth to a boil over high heat.
  2. Meanwhile, in large, heavy saucepan, heat oil over medium heat. Add garlic, celery, onion, carrot, curry powder, ginger and pinch of salt and cook, stirring often, 5 minutes. Increase heat to high and stir in boiling broth, squash and remaining 1/2 teaspoon salt. Bring to a boil, cover, reduce heat to medium, and cook 10 minutes.
  3. Uncover saucepan and stir well with wooden spoon until squash breaks down easily. Stir in maple syrup and vinegar. Remove from heat.
  4. Transfer mixture to blender or food processor in batches and carefully blend until smooth. Return to saucepan and warm through, adding as much remaining 2 cups broth as needed. Serve hot.

 

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ingredient list

Serves 6

Nutritional Information

Per SERVING:

Calories 222
Protein 5g
Total fat 3g
Carbs 34g
Cholesterol mg
Sodium 374mg
Fiber 7g
Sugars g

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“Sausage” and Pepper Heroes

Serves 6

2 (14.5-oz.) cans diced tomatoes
1 Tbs. olive oil
1 lb. soy Italian "sausage" links, cut into thirds
1 large onion, quartered and thinly sliced
6 medium bell peppers (3 each green and red, or 2 each green, red and yellow), cut into long strips
2 medium cloves garlic, minced
3 Tbs. chopped fresh parsley
1 Tbs. chopped fresh oregano or 1/2 tsp. dried
3/4 tsp. salt
1/2 tsp. freshly ground pepper
1/2 tsp. sugar
6 small hero rolls, split

Directions

  1. Drain tomatoes, reserving 1/2 cup liquid. Set aside.
  2. In large skillet, heat oil over medium heat. Add "sausage" pieces and cook, turning often, until golden, about 5 minutes. Add onion and cook, stirring often, until softened, about 5 minutes. Stir in bell peppers and garlic. Cover and cook, stirring occasionally, 10 minutes.
  3. Stir in tomatoes, reserved tomato liquid, parsley, oregano, salt, pepper and sugar until well combined. Cover and cook until flavors have blended, about 5 minutes. Spoon into hero rolls and serve open-faced.

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ingredient list

6 servings

Nutritional Information

Per serving:

Calories 456
Protein 15g
Total fat 10g
Carbs 77g
Cholesterol mg
Sodium 161mg
Fiber 6g
Sugars g

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Curried Vegetable Hash

Serves 4 to 5

This all-vegetable hash is less bulky that some, but it gets a fair amount of body from the winter squash. It's an excellent end-of-summer or early-fall dish, when the last of the fresh corn and first winter squashes overlap.

Curried Vegetable Hash

Serves 4 to 5

1 1/2 Tbs. vegetable or olive oil
1 large onion, diced
1 bay leaf
1 medium clove garlic, minced
1 Tbs. all-purpose flour
2 tsp. mild curry powder
2 cups peeled, diced winter squash ( 1/2-inch pieces)
2 cups peeled, diced all-purpose potatoes ( 1/2-inch pieces)
1 1/2 cups fresh corn (3 medium ears), or frozen
1 small green bell pepper, chopped
1 1/4 cups low-sodium vegetable broth
1/2 tsp. salt
1 ripe medium tomato, halved, seeded and diced
1 to 2 tsp. chopped fresh basil
1 to 2 tsp. chopped fresh parsley

 

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Directions

  1. In large skillet, heat 1 tablespoon oil over medium heat. Add onion and bay leaf and cook, stirring often, until onion is softened, about 8 minutes. Add remaining 1/2 tablespoon oil, garlic, flour and curry powder and cook, stirring, 1 minute.
  2. Stir in squash, potatoes, corn, bell pepper, broth and salt until well combined. Bring to a boil, stirring occasionally. Cover, reduce heat slightly and cook until potatoes are barely tender, about 10 minutes.
  3. Stir in tomato and cook uncovered, stirring occasionally, until most of the liquid has evaporated and vegetables are tender and coated with medium-thick gravy, 5 to 6 minutes. Remove from heat and stir in basil and parsley. Let stand, covered, 5 minutes. Remove bay leaf and serve hot.

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ingredient list

4 to 5 servings

Nutritional Information

Per serving:

Calories 265
Protein 6g
Total fat 7g
Carbs 44g
Cholesterol mg
Sodium 347mg
Fiber 7g
Sugars g

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Vegetable Caponata

Serves 6

Caponata, the traditional Sicilian condiment of eggplant, tomato, and anchovies, is a dark and mysterious concoction. This makeover is lighter, fresher in appearance—and vegetarian. With the inclusion of several garden vegetables, it resembles a ratatouille in both appearance and flavor. The recipe makes use of the season's final harvest of summer squash, eggplant, and tomato. Meal Plan: Prepare an arugula and tomato salad, and toss with a creamy vegan Caesar dressing. Boil some tube-shaped pasta (rigatoni or ziti are ideal), and top with generous spoonfuls of warm caponata.

Vegetable Caponata

Serves 6

1 Tbs. olive oil
2 cups diced onions
6 medium cloves garlic, minced
1 tsp. dried oregano
1 tsp. red pepper flakes
1/2 tsp. plus pinch of salt
4 cups diced eggplant
3 cups diced zucchini
1 cup diced red bell pepper
1 cup diced yellow summer squash
1/4 cup low-sodium vegetable broth, plus additional if needed
2 cups halved, seeded and diced tomatoes
1 1/2 cups drained, pitted and minced kalamata olives
1 cup chopped flat-leaf parsley
1/2 cup drained, minced capers

Directions

  1. In large, heavy pot or Dutch oven, heat oil over medium heat. Add onions, garlic, oregano, pepper flakes and pinch of salt and cook, stirring occasionally, until onions are softened, about 4 minutes.
  2. Add eggplant and cook, stirring occasionally, 3 minutes. Stir in zucchini, bell pepper, squash, broth and remaining 1/2 teaspoon salt. Mix well. Cover pot with tight-fitting lid and cook until vegetables are tender, about 10 minutes. After 5 minutes, check that some moisture remains in pot and vegetables aren’t sticking to bottom. If necessary, add a little more broth.
  3. Uncover pot and stir in tomatoes, olives, parsley and capers. Cook uncovered, stirring occasionally, 2 minutes. Serve hot.

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ingredient list

6 servings

Nutritional Information

Per serving:

Calories 148
Protein 4g
Total fat 8g
Carbs 19g
Cholesterol mg
Sodium 595mg
Fiber 6g
Sugars g

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Pilaf with Cilantro and Pine Nuts

Serves 8

By varying the fresh herbs used in this recipe, you’ll find that this pilaf is a very versatile side dish.

Pilaf with Cilantro and Pine Nuts

Serves 8

1 Tbs. vegetable oil
1 cup chopped onion
1 1/2 cups basmati rice
Salt and freshly ground black pepper to taste
2 1/2 cups vegetable broth or water, heated to boiling
1/3 cup chopped fresh cilantro or parsley
2 Tbs. pine nuts, toasted

Directions

  1. In large saucepan, heat oil over medium heat. Add onion and cook, stirring often, until dark golden, about 10 minutes. Add rice and stir to coat. Season with salt and pepper. Add boiling stock and stir well. Cover and cook until rice is tender and liquid absorbed, 18 to 20 minutes. Remove from heat and let stand for 5 minutes, covered.
  2. Fluff rice with a fork, transfer to serving dish. Sprinkle with chopped cilantro and pine nuts. Serve warm.

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ingredient list

Nutritional Information

Per serving:

Calories 154
Protein 4g
Total fat 4g
Carbs 28g
Cholesterol mg
Sodium 386mg
Fiber 2g
Sugars g

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South of the Border Couscous Salad

hint of cumin, a dash of cilantro and a generous helping of black beans give this take on tabbouleh—a Middle Eastern salad of couscous, cucumbers and tomatoes—a Mexican twist.

South of the Border Couscous Salad

Serves 4

1/2 tsp. ground cumin
1/2 tsp. salt
1 cup uncooked whole-wheat couscous
1 15-oz. can black beans, drained and rinsed
1 cup fresh or frozen corn kernels
1/2 cup chopped red onion
1/4 cup cilantro, chopped
1 small jalapeño pepper, seeded and diced, optional
3 Tbs. fresh lime juice
2 Tbs. roasted garlic–flavored olive oil

Directions

  1. Combine 1 1/2 cups water, cumin and salt in medium saucepan. Bring to a boil.  Add couscous, stir, and return to a boil. Remove from heat, cover, and let stand 5 to 10 minutes, or until liquid is absorbed. Transfer to medium bowl, fluff with fork, and let cool to room temperature.
  2. Fold beans, corn, onion, cilantro and jalapeño, if desired, into couscous. Stir in lime juice and oil. Season to taste with salt and pepper, and add more lime juice, if desired.

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ingredient list

Serves 4

Nutritional Information

Per SERVING:

Calories 293
Protein 10g
Total fat 8g
Carbs 49g
Cholesterol mg
Sodium 413mg
Fiber 9g
Sugars 6g

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Warm Kale and Potatoes

 

Fingerlings are thumb-size long white potatoes. Because they are young, they haven’t had time to convert their sugar fully into starch and consequently have a crisp, tender texture and very thin skin.

Directions

  1. Preheat oven to 375 degrees.
  2. In medium bowl, toss potatoes and onion with 1 tablespoon olive oil. Spread potato-onion mixture on baking sheet and roast until potatoes are tender, about 30 minutes. When cool enough to handle, cut potatoes into bite-size pieces.
  3. In large skillet, heat remaining 1 tablespoon oil over medium heat. Add garlic and chile pepper and cook, stirring often, 30 seconds. Add kale, potatoes and onions. Cover and cook until kale is wilted, 2 to 5 minutes. Add vinegar, oregano, salt and pepper. Toss thoroughly and serve.

Member Rating: 1111

ingredient list

4 Servings

Nutritional Information

Per serving:

Calories 171
Protein 3g
Total fat 7g
Carbs 25g
Cholesterol mg
Sodium 203mg
Fiber 3g
Sugars g

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Very Berry Muffins

A classic American treat, these whole-grain muffins are tender and moist and make a wonderful addition to the dinner table bread basket.

Directions

  1. Preheat oven to 350F. Fill 8 to 10 standard muffin cups with paper liners or coat with vegetable cooking spray.
  2. In large bowl, stir together both flours, baking powder, orange peel, nutmeg and salt. In medium bowl, whisk together soymilk, syrup, oil and vanilla until combined.
  3. Add soymilk mixture to flour mixture and stir with wooden spoon just to moisten ingredients; do not overmix or muffins will be tough. Gently fold in most of raspberries; reserve a few berries to sprinkle on top.
  4. Spoon batter into prepared muffin cups, filling almost to rim. Sprinkle with reserved berries. Fill any empty muffin cups halfway with water (this creates steam for moister muffins and also helps prevent pan from warping).
  5. Bake until muffin tops are just firm and golden brown, 20 to 25 minutes. Let cool in cups 5 minutes, then transfer to wire rack to cool completely.

 

ingredient list

Makes 8 to 10 muffins

Nutritional Information

Per MUFFIN:

Calories 240
Protein 5g
Total fat 8g
Carbs 40g
Cholesterol mg
Sodium 83mg
Fiber 4g
Sugars g

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White Bean, Greens and Tomato Gratin

To make bread crumbs, whirl two or three slices of day-old French bread in a food processor or blender to fine crumbs.

Directions

  1. Preheat oven to 350°F. Grease 9-inch round or 10-inch oval gratin or baking dish. Remove tough stems from greens and rinse well. Stack greens and cut into thin strips.
  2. In Dutch oven, heat oil over medium-high heat. Add garlic and stir 30 seconds. Add greens and cook until tender, tossing often, about 7 minutes. Remove from heat. Add beans, tomatoes, broth, thyme and salt and mix well. Spoon into prepared gratin dish, spreading evenly.
  3. Topping: In small bowl, mix all ingredients. Sprinkle evenly over top of greens mixture. Bake until hot, about 40 minutes.

 

ingredient list

4 servings


Topping

Nutritional Information

Per serving:

Calories 437
Protein 16g
Total fat 19g
Carbs 50g
Cholesterol mg
Sodium 26mg
Fiber 10g
Sugars g

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Vegetable Pan Bagnat

Pan bagnat is a niçoise sandwich found in the south of France . It’s pressed with a weight and refrigerated to allow the juices to “bathe the bread,” which is the literal translation of the term. This delicious vegetable version is a snap to make, using a few staples from the no-cook pantry.

Directions

  1. Halve bread horizontally, using serrated knife. Starting 1/2-inch from edges, remove about 1 inch soft bread from center of each half, making hollows for filling; lightly brush cut surfaces with 2 Tbs. oil, and rub with garlic clove.
  2. Squeeze garlic clove through press into bowl; add remaining 2 Tbs. oil, tamari and mustard, and whisk to blend. Pare zucchini lengthwise with vegetable peeler into paper-thin slices, omitting seedy center. Cut mushrooms on diagonal into wide paper-thin slices. Add zucchini and mushrooms to dressing; toss. Marinate 10 minutes; drain, reserving any dressing.
  3. To assemble sandwich, spread bread hollows with hummus. Over bottom half of bread, layer zucchini slices, half the peppers, mushroom slices, arugula, tomato slices and remaining peppers; grind on black pepper to taste, and replace bread top. Wrap tightly with plastic wrap; place on large plate and top with heavy pot lid. Refrigerate at least 4 hours or up to 24 hours. When ready to serve, unwrap and cut into 6 wedges.

 

ingredient list

SERVES 6

Nutritional Information

Per SERVING:

Calories 310
Protein 9g
Total fat 17g
Carbs 33g
Cholesterol mg
Sodium 660mg
Fiber 6g
Sugars 4g

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Fudge Pudding with Strawberry-Kiwi Topping

Baking intensifies the texture of this dessert, and chilling overnight will optimize the flavors.

Directions

  1. Preheat oven to 350F.
  2. Heat apple juice, strawberries and lime juice in saucepan over medium heat for 3 minutes, stirring frequently. When mixture boils, reduce heat to low. Combine cornstarch and water in bowl, and add to strawberries. Heat 3 minutes, stirring occasionally. Set aside to cool.
  3. Place tofu in food processor, and process until smooth. Add banana, lemon juice and evaporated cane juice. Blend until smooth.
  4. Place cocoa in mixing bowl, and set aside. Heat rice syrup in microwave for 60 seconds or in small saucepan over medium heat for 2 minutes. Whisk hot syrup into cocoa until smooth. Scrape chocolate-rice syrup mixture into tofu mixture, add vanilla and blend thoroughly. Pour into 2-quart, ovenproof baking dish, and cover with single layer of sliced kiwi. Top with reserved strawberry mixture.
  5. Bake uncovered 25 to 30 minutes. Remove from oven, cool for 20 minutes, cover and refrigerate overnight. Serve chilled.

 

ingredient list

Serves 8

Nutritional Information

Per Serving:

Calories 282
Protein 6g
Total fat 1g
Carbs 70g
Cholesterol mg
Sodium 76mg
Fiber 2g
Sugars 53g

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Southwestern Tofu Scramble

Ground turmeric gives this egg-free scramble a golden hue. Leftovers (if any) make a great sandwich filling.

Directions

  1. Heat large nonstick skillet over medium heat and coat with cooking spray. Add bell pepper and carrot, and cook 7 minutes, or until just tender. Stir in green onions, garlic, cumin and turmeric, and cook 1 minute more. Add tofu and hot sauce, and cook 5 minutes, or until heated through and all liquid has cooked off. Stir in cilantro, and serve with salsa.

 

ingredient list

Serves 6

Nutritional Information

Per SERVING:

Calories 113
Protein 11g
Total fat 6g
Carbs 6g
Cholesterol 0mg
Sodium 32mg
Fiber 3g
Sugars 2g

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Toasted Almond Rice Pudding

For best flavor and texture, be sure this pudding is thoroughly chilled before serving. If you like cinnamon, sprinkle a generous amount on top.

Directions

  1. Preheat oven to 350F. Spread almonds on baking sheet and bake until golden, about 8 minutes. Remove from oven; set aside to cool.
  2. In medium saucepan, bring 1 cup water and salt to a boil over high heat. Add rice, reduce heat to low, cover and simmer until water is absorbed and rice is tender, 16 to 20 minutes, depending on type of rice.
  3. Meanwhile, chop 1/4 cup toasted almonds and set aside for garnish. In blender, combine remaining 1 cup toasted almonds and 1 cup water. Blend until mixture is smooth, 1 to 2 minutes. Add 1 3/4 cups water and blend until smooth, about 1 minute.
  4. Strain almond “milk” through cheesecloth into cooked rice in saucepan, squeezing out as much liquid as possible. (Or, strain “milk” through fine-mesh sieve several times before adding to rice.)
  5. If using vanilla bean, scrape seeds into rice mixture with tip of knife then add bean, or stir in vanilla extract. Stir in maple syrup, return to a simmer and cook uncovered, stirring occasionally, until thickened slightly, about 8 minutes. Remove from heat; cool slightly. Transfer pudding to a bowl, removing vanilla bean if using. Cover and refrigerate overnight.
  6. To serve, spoon rice pudding into dessert dishes, sprinkle with reserved almonds and garnish with strawberries and mint sprigs.

 

ingredient list

Serves 8

Nutritional Information

Per SERVING:

Calories 190
Protein 5g
Total fat 11g
Carbs 19g
Cholesterol mg
Sodium 70mg
Fiber 3g
Sugars 3g

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Mediterranean Grain Salad

Crisp bell peppers, red onion and tangy kalamata olives add texture and color to this refreshing salad.

Directions

  1. Cook quinoa according to packagedirections. Meanwhile, make dressing: In small bowl, whisk together vinegar, oil and garlic. Season to taste with salt and pepper. Set aside.
  2. In large bowl, combine peppers, cucumber, olives, onion and parsley. Mix well. Add dressing and toss to coat. Add quinoa, stir gently but thoroughly to combine. Serve warm or at room temperature.

 

ingredient list

4 servings

Nutritional Information

Per Per serving:

Calories 220
Protein 7g
Total fat 6g
Carbs 38g
Cholesterol mg
Sodium 85mg
Fiber 4g
Sugars g

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Herbed Pea Salad in Lettuce Cups

30 minutes or fewer

 

Small butter lettuce leaves are used as edible mini serving bowls for a delicate salad of spring peas and fresh herbs. Recipe from Gisele Perez, Small Pleasures Catering, Los Angeles .

Directions

  1. To make Vinaigrette: Whisk together all ingredients except oil in medium bowl. Slowly whisk in oil. Season to taste with salt and white pepper.  
  2. To make Lettuce Cups: Preheat oven to 325F. Spread almonds on baking sheet and toast 5 to 10 minutes, or until golden.
  3. Toss peas, dill and toasted almonds with 9 Tbs. vinaigrette in small bowl.
  4. Place large spoonful of pea salad in center of each butter lettuce leaf or “cup.” Drizzle each cup with 1 tsp. vinaigrette. Set on serving tray and serve immediately, or cover with damp paper towels until ready to serve.

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Serves 10 (makes 30 lettuce cups)

Nutritional Information

Per LETTUCE CUP:

Calories 69
Protein 1g
Total fat 6g
Carbs 2g
Cholesterol mg
Sodium 29mg
Fiber 1g
Sugars 1g

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