Wednesday, May 14, 2008
New Site!
TooMuchGarlic now has its own domain! Please update bookmarks and subscribe to the new site's RSS feed. Click the image to be directed to the new site, and please be patient with me, as I plan on re-posting a few of the same recipes that are already posted here.
Monday, April 28, 2008
Stoneground Yogurt Spread
Awesomely low-fat and low-calorie, especially for a creamy dip. The idea for this recipe was shamelessly stolen from that stuff Jake made at that one party that one time. :P
Difficulty: Super Easy
Speed: Super Fast
INGREDIENTS:
1 c plain yogurt
1-1/2 T stoneground mustard
1 T Nayonaise
1 t yellow mustard
2 t honey
1. Stir all ingredients together. Spread on sandwiches or use as a dip for crackers, vegetables, or bread.
Serves 8 (serving size ~2 T)
NUTRITIONAL INFO (per serving):
32 calories (13 calories from fat)
1.5 g fat
55 mg sodium
1.5 g protein
Difficulty: Super Easy
Speed: Super Fast
INGREDIENTS:
1 c plain yogurt
1-1/2 T stoneground mustard
1 T Nayonaise
1 t yellow mustard
2 t honey
1. Stir all ingredients together. Spread on sandwiches or use as a dip for crackers, vegetables, or bread.
Serves 8 (serving size ~2 T)
NUTRITIONAL INFO (per serving):
32 calories (13 calories from fat)
1.5 g fat
55 mg sodium
1.5 g protein
Savory Italian Phyllo Bake
You should have seen how long it took Bryson and I to think up a name for this thing. It was very -- experimental. Luckily it was good experimental.
Difficulty: Takes a Little Know-How
Speed: Pull Up A Chair
INGREDIENTS:
1/3 c sun-dried tomatoes, diced
1/4 c artichoke hearts, diced
1/4 c pine nuts, toasted
1 pkg vegetarian chicken pieces
3 T pesto
olive oil for sauteeing
1 c baby bellas, diced
3 T minced garlic
olive oil for sauteeing
rosemary to taste
3 T fat-free cream cheese
splash of cooking wine (optional)
1/3 c shredded mozzarella
1/4 c parmesan
1 pkg phyllo dough
4 T melted butter
1. Preheat oven to 350. Heat olive oil in 2 different frying pans.
2. In one pan, sautee vegetarian chicken in olive oil until done. Coat chicken with pesto and set aside. This will be your first layer.
3. In the second pan, sautee baby bellas and garlic. Stir in rosemary and cooking wine and reduce. Stir in cream cheese and set aside. This, along with the mozzarella and parmesan, will be your second layer.
4. Combine sun-dried tomatoes, artichoke hearts and toasted pine nuts. This will be your third layer.
5. On greased cookie sheet, layer 4-5 phyllo sheets, basting each sheet with melted butter before adding additional sheets.
6. Spread chicken mixture evenly on phyllo and then repeat phyllo procedure with another 4-5 sheets.
7. Spread mushroom mixture evenly; top with shredded mozzarella and parmesan. Add another 4-5 sheets of phyllo.
8. Spread artichoke heart and sun-dried tomato mixture evenly and again top with 4-5 sheets of phyllo.
9. Baste top sheet with butter and sprinkle with cold water to prevent corners from curling during baking.
10. Bake at 350 degrees for 20 mins, then at 300 degrees for another 15-20 or until phyllo dough is golden brown. Cut into 8 pieces and garnish with pesto, sun-dried tomatoes, black pepper, and salt.
Serves 8 (serving size ~ 1 piece)
NUTRITIONAL INFO (per serving):
192 calories (38 calories from fat)
6.6 g fat
188 mg sodium
10.5 g protein
Difficulty: Takes a Little Know-How
Speed: Pull Up A Chair
INGREDIENTS:
1/3 c sun-dried tomatoes, diced
1/4 c artichoke hearts, diced
1/4 c pine nuts, toasted
1 pkg vegetarian chicken pieces
3 T pesto
olive oil for sauteeing
1 c baby bellas, diced
3 T minced garlic
olive oil for sauteeing
rosemary to taste
3 T fat-free cream cheese
splash of cooking wine (optional)
1/3 c shredded mozzarella
1/4 c parmesan
1 pkg phyllo dough
4 T melted butter
1. Preheat oven to 350. Heat olive oil in 2 different frying pans.
2. In one pan, sautee vegetarian chicken in olive oil until done. Coat chicken with pesto and set aside. This will be your first layer.
3. In the second pan, sautee baby bellas and garlic. Stir in rosemary and cooking wine and reduce. Stir in cream cheese and set aside. This, along with the mozzarella and parmesan, will be your second layer.
4. Combine sun-dried tomatoes, artichoke hearts and toasted pine nuts. This will be your third layer.
5. On greased cookie sheet, layer 4-5 phyllo sheets, basting each sheet with melted butter before adding additional sheets.
6. Spread chicken mixture evenly on phyllo and then repeat phyllo procedure with another 4-5 sheets.
7. Spread mushroom mixture evenly; top with shredded mozzarella and parmesan. Add another 4-5 sheets of phyllo.
8. Spread artichoke heart and sun-dried tomato mixture evenly and again top with 4-5 sheets of phyllo.
9. Baste top sheet with butter and sprinkle with cold water to prevent corners from curling during baking.
10. Bake at 350 degrees for 20 mins, then at 300 degrees for another 15-20 or until phyllo dough is golden brown. Cut into 8 pieces and garnish with pesto, sun-dried tomatoes, black pepper, and salt.
Serves 8 (serving size ~ 1 piece)
NUTRITIONAL INFO (per serving):
192 calories (38 calories from fat)
6.6 g fat
188 mg sodium
10.5 g protein
Monday, April 21, 2008
Toasted Coconut Pancakes
Difficulty: Super Easy
Speed: Super Fast
INGREDIENTS:
1 c Bisquick or other pancake mix
1 egg
2/3 c light coconut milk
1 T honey
1/2 c shredded coconut
1. Toast coconut in dry pan until slightly brown.
2. Combine Bisquick, egg, coconut milk, honey, and toasted coconut and stir.
3. Make pancakes.
Serves 2 (serving size = 3 pancakes)
NUTRITIONAL INFO (per serving):
165 calories (73 calories from fat)
8 g fat
65 mg sodium
5.15 g protein
Speed: Super Fast
INGREDIENTS:
1 c Bisquick or other pancake mix
1 egg
2/3 c light coconut milk
1 T honey
1/2 c shredded coconut
1. Toast coconut in dry pan until slightly brown.
2. Combine Bisquick, egg, coconut milk, honey, and toasted coconut and stir.
3. Make pancakes.
Serves 2 (serving size = 3 pancakes)
NUTRITIONAL INFO (per serving):
165 calories (73 calories from fat)
8 g fat
65 mg sodium
5.15 g protein
Monday, April 14, 2008
Sun-Dried Tomato and Pine Nut Pesto
Difficulty: Super Easy
Speed: Super Fast
INGREDIENTS:
1/2 c sun-dried tomatoes
1/2 c pine nuts
1 T vegetable oil
2 T minced garlic (~ 4 cloves)
1/4 c fresh basil
1/4 c fresh parsley
garlic powder to taste
crushed red pepper to taste
salt and pepper to taste
1. Blend all ingredients in food processor. Spread on a sandwich or serve with crackers.
2. Add more oil or even a roasted red pepper to thin if desired.
Serves 6 (serving size: ~ 2 T)
NUTRITIONAL INFO (per serving):
70 calories (47 calories from fat)
5.2 g fat
105 mg sodium
0.25 g protein
Speed: Super Fast
INGREDIENTS:
1/2 c sun-dried tomatoes
1/2 c pine nuts
1 T vegetable oil
2 T minced garlic (~ 4 cloves)
1/4 c fresh basil
1/4 c fresh parsley
garlic powder to taste
crushed red pepper to taste
salt and pepper to taste
1. Blend all ingredients in food processor. Spread on a sandwich or serve with crackers.
2. Add more oil or even a roasted red pepper to thin if desired.
Serves 6 (serving size: ~ 2 T)
NUTRITIONAL INFO (per serving):
70 calories (47 calories from fat)
5.2 g fat
105 mg sodium
0.25 g protein
Sunday, April 13, 2008
Larb Tofu
Difficulty: Super Easy
Speed: Super Fast
INGREDIENTS:
6 T lime juice
1-1/2 t sugar
4 t fish sauce
1/2 t salt
1/2 to 1 t Thai chili powder (can substitute crushed red pepper)
1 pkg extra firm tofu, drained and crumbled
2/3 red onion, sliced lengthwise
1 shallot
1 T minced garlic (~ 4 cloves)
3 kaffir lime leaves, sliced (optional but awesome; check your local Asian market)
vegetable oil for sauteeing
sesame oil for sauteeing
1/2 c fresh mint leaves, chopped
1/4 c Thai basil, chopped
green onion
romaine leaves
1. Mix lime juice, sugar, fish sauce, salt, and chili powder and set aside.
2. Heat both oils in frying pan and sautee onion, shallot, and garlic. Add crumbled tofu and kaffir lime leaves and cook for 8-10 mins or until tofu is slightly browned.
3. Add sauce, mint, basil, and more lime juice (if needed) and heat for 1-2 mins.
4. Garnish with diced green onion, whole mint leaves, and halved key limes and serve on romaine leaves or with sticky rice.
Serves 5 (serving size ~ 3/4 c)
NUTRITIONAL INFO (per serving):
128 calories (47 from fat)
5.25 g fat
525 mg sodium
10.75 g protein
Speed: Super Fast
INGREDIENTS:
6 T lime juice
1-1/2 t sugar
4 t fish sauce
1/2 t salt
1/2 to 1 t Thai chili powder (can substitute crushed red pepper)
1 pkg extra firm tofu, drained and crumbled
2/3 red onion, sliced lengthwise
1 shallot
1 T minced garlic (~ 4 cloves)
3 kaffir lime leaves, sliced (optional but awesome; check your local Asian market)
vegetable oil for sauteeing
sesame oil for sauteeing
1/2 c fresh mint leaves, chopped
1/4 c Thai basil, chopped
green onion
romaine leaves
1. Mix lime juice, sugar, fish sauce, salt, and chili powder and set aside.
2. Heat both oils in frying pan and sautee onion, shallot, and garlic. Add crumbled tofu and kaffir lime leaves and cook for 8-10 mins or until tofu is slightly browned.
3. Add sauce, mint, basil, and more lime juice (if needed) and heat for 1-2 mins.
4. Garnish with diced green onion, whole mint leaves, and halved key limes and serve on romaine leaves or with sticky rice.
Serves 5 (serving size ~ 3/4 c)
NUTRITIONAL INFO (per serving):
128 calories (47 from fat)
5.25 g fat
525 mg sodium
10.75 g protein
Wednesday, April 2, 2008
No-Chicken Pot Pie
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
1 pkg frozen vegetarian "chicken" strips, diced
1 onion, diced
minced garlic to taste
olive oil for sauteeing
1 can peas
1 c broccoli
salt and pepper to taste
garlic powder to taste
Mrs. Dash Onion and Herb Mix (or plain onion powder) to taste
2 cans cream of mushroom soup
1 c Bisquick
1/2 c almond milk
1 egg
rosemary to taste
1. Preheat oven to 400. Sautee onion and frozen chicken strips in fairly large pan (preferably with high sides) in hot olive oil until onions start to soften.
2. Steam or boil broccoli while onion and chicken cooks.
3. Stir garlic, peas, broccoli, salt, pepper, garlic power, onion powder, and mushroom soup into chicken mixture and heat through.
4. Pour into round glass casserole dish.
5. In separate bowl, whisk Bisquick, almond milk, egg, and rosemary and pour over casserole. Bake for 30 mins or until crust is golden brown.
Serves 8 (serving size: 1/8 of round casserole dish)
NUTRITIONAL INFO (per serving):
244 calories (77 calories from fat)
9.5 g fat
1200 mg sodium (Ew, canned soups! If you're worried about sodium, use only 1 can of cream of mushroom and a little vegetable broth.)
16.5 g protein
Speed: Typical Weeknight
INGREDIENTS:
1 pkg frozen vegetarian "chicken" strips, diced
1 onion, diced
minced garlic to taste
olive oil for sauteeing
1 can peas
1 c broccoli
salt and pepper to taste
garlic powder to taste
Mrs. Dash Onion and Herb Mix (or plain onion powder) to taste
2 cans cream of mushroom soup
1 c Bisquick
1/2 c almond milk
1 egg
rosemary to taste
1. Preheat oven to 400. Sautee onion and frozen chicken strips in fairly large pan (preferably with high sides) in hot olive oil until onions start to soften.
2. Steam or boil broccoli while onion and chicken cooks.
3. Stir garlic, peas, broccoli, salt, pepper, garlic power, onion powder, and mushroom soup into chicken mixture and heat through.
4. Pour into round glass casserole dish.
5. In separate bowl, whisk Bisquick, almond milk, egg, and rosemary and pour over casserole. Bake for 30 mins or until crust is golden brown.
Serves 8 (serving size: 1/8 of round casserole dish)
NUTRITIONAL INFO (per serving):
244 calories (77 calories from fat)
9.5 g fat
1200 mg sodium (Ew, canned soups! If you're worried about sodium, use only 1 can of cream of mushroom and a little vegetable broth.)
16.5 g protein
Cashew Cranberry Wild Rice Pilaf
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
2 c slightly undercooked wild rice
1 onion, diced
1 c baby portobello mushrooms, sliced
olive oil for sauteeing
dash of soy sauce
minced garlic to taste
1 red bell pepper, diced
dash of white cooking wine
rosemary to taste
sage to taste
black pepper to taste
1 c salted cashews, halved and toasted
1/2 c dried cranberries
2 c vegetable broth
1. Undercook wild rice slightly and set aside.
2. Reduce mushrooms and onion in olive oil until soft and almost carmelized; add dash of soy sauce and cook until soy sauce is absorbed.
3. Add garlic, red bell peppers, cooking wine, rosemary, sage, and black pepper and simmer for 5-7 minutes.
4. Add cashews, dried cranberries, rice, and broth and simmer until broth is fully absorbed and rice is fully cooked. Leftovers will dry out slightly but can be remoistened with splash of broth or water before reheating.
Serves 6 (serving size ~ 3/4 c)
NUTRITONAL INFO (per serving):
163 calories (59 calories from fat)
6.5 g fat
35 mg sodium
4 g protein
Speed: Typical Weeknight
INGREDIENTS:
2 c slightly undercooked wild rice
1 onion, diced
1 c baby portobello mushrooms, sliced
olive oil for sauteeing
dash of soy sauce
minced garlic to taste
1 red bell pepper, diced
dash of white cooking wine
rosemary to taste
sage to taste
black pepper to taste
1 c salted cashews, halved and toasted
1/2 c dried cranberries
2 c vegetable broth
1. Undercook wild rice slightly and set aside.
2. Reduce mushrooms and onion in olive oil until soft and almost carmelized; add dash of soy sauce and cook until soy sauce is absorbed.
3. Add garlic, red bell peppers, cooking wine, rosemary, sage, and black pepper and simmer for 5-7 minutes.
4. Add cashews, dried cranberries, rice, and broth and simmer until broth is fully absorbed and rice is fully cooked. Leftovers will dry out slightly but can be remoistened with splash of broth or water before reheating.
Serves 6 (serving size ~ 3/4 c)
NUTRITONAL INFO (per serving):
163 calories (59 calories from fat)
6.5 g fat
35 mg sodium
4 g protein
Rosemary Walnut Chickpeas with Spinach
Inspired by Traveler's Lunchbox's Catalan Chickpeas with Tomatoes and Almonds
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
1 onion, pureed
olive oil for sauteeing
1 can diced tomatoes, drained
honey to taste (approx. 1 T)
3/4 c walnuts
minced garlic to taste
parsley to taste
rosemary to taste
1-1/2 c vegetable broth
2 cans garbanzo beans, drained
1 c chopped spinach
salt and pepper to taste
lemon juice to taste
1. Puree onion in food processor or blender and sautee on low in hot olive oil for 10 minutes.
2. Add tomatoes and honey and cook until tomatoes soften and blend into onion mixture.
3. Food process walnuts, garlic, parsley and rosemary into paste and add to onion and tomato mixture, along with broth, garbanzo beans, spinach, salt, pepper, and lemon juice.
4. Simmer uncovered until liquid reduces and solidifies. Add more broth and cook down if needed. Add more salt and/or lemon juice immediately before serving if needed. Serve as is or over rice or quinoa. This is one of those dishes that taste even better after a day or two and is good both hot and cold, so it's great for lunches.
Serves 5 (serving size ~ 3/4 c)
NUTRITIONAL INFO (per serving):
156 calories (58 calories from fat)
6.5 g fat
660 mg sodium
5 g protein
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
1 onion, pureed
olive oil for sauteeing
1 can diced tomatoes, drained
honey to taste (approx. 1 T)
3/4 c walnuts
minced garlic to taste
parsley to taste
rosemary to taste
1-1/2 c vegetable broth
2 cans garbanzo beans, drained
1 c chopped spinach
salt and pepper to taste
lemon juice to taste
1. Puree onion in food processor or blender and sautee on low in hot olive oil for 10 minutes.
2. Add tomatoes and honey and cook until tomatoes soften and blend into onion mixture.
3. Food process walnuts, garlic, parsley and rosemary into paste and add to onion and tomato mixture, along with broth, garbanzo beans, spinach, salt, pepper, and lemon juice.
4. Simmer uncovered until liquid reduces and solidifies. Add more broth and cook down if needed. Add more salt and/or lemon juice immediately before serving if needed. Serve as is or over rice or quinoa. This is one of those dishes that taste even better after a day or two and is good both hot and cold, so it's great for lunches.
Serves 5 (serving size ~ 3/4 c)
NUTRITIONAL INFO (per serving):
156 calories (58 calories from fat)
6.5 g fat
660 mg sodium
5 g protein
Tuesday, April 1, 2008
Vegan Mojito Cupcakes and Frosting
Inspired by VeganYumYum's Mojito Cupcakes
Difficulty: Baking
Speed: Typical Weeknight
Mojito Cupcakes
INGREDIENTS:
1 c almond milk
12-15 fresh mint leaves
2 T dark rum
2 T lime juice
3/4 c sugar
1/3 c vegetable oil
1/2 t salt
1/2 t baking soda
3/4 t baking powder
2 T cornstarch
1-3/4 c flour
1. Preheat oven to 350. Bring almond milk and mint leaves to a boil; remove from heat and let stand for five minutes. Remove mint leaves. Add rum, lime juice, and oil to milk and set aside.
2. Combine dry ingredients in a bowl and mix with milk mixture. Pour into cupcake liners and bake for 22-25 minutes. Cool completely on cooling rack before frosting.
Serves 12 (serving size: 1 cupcake)
Mojito Frosting
INGREDIENTS:
1/3 c soy margarine, softened
1 T lime juice
2 T dark rum
powdered sugar to thicken (about 2-1/2 c)
1. Mix softened margarine, lime juice, rum, and powdered sugar until frosting consistency and cool. Frosting will thicken slightly in the fridge.
Serves 20 (serving size ~ 1 cupcake's worth)
NUTRITIONAL INFO (per serving) - VEGAN MOJITO CUPCAKES
86 calories (5 calories from fat)
0.5 g fat
75 mg sodium
2 g protein
NUTRITIONAL INFO (per serving) - MOJITO FROSTING
98 calories (1 calorie from fat)
0.15 g fat
3 mg sodium
0 g protein
Difficulty: Baking
Speed: Typical Weeknight
Mojito Cupcakes
INGREDIENTS:
1 c almond milk
12-15 fresh mint leaves
2 T dark rum
2 T lime juice
3/4 c sugar
1/3 c vegetable oil
1/2 t salt
1/2 t baking soda
3/4 t baking powder
2 T cornstarch
1-3/4 c flour
1. Preheat oven to 350. Bring almond milk and mint leaves to a boil; remove from heat and let stand for five minutes. Remove mint leaves. Add rum, lime juice, and oil to milk and set aside.
2. Combine dry ingredients in a bowl and mix with milk mixture. Pour into cupcake liners and bake for 22-25 minutes. Cool completely on cooling rack before frosting.
Serves 12 (serving size: 1 cupcake)
Mojito Frosting
INGREDIENTS:
1/3 c soy margarine, softened
1 T lime juice
2 T dark rum
powdered sugar to thicken (about 2-1/2 c)
1. Mix softened margarine, lime juice, rum, and powdered sugar until frosting consistency and cool. Frosting will thicken slightly in the fridge.
Serves 20 (serving size ~ 1 cupcake's worth)
NUTRITIONAL INFO (per serving) - VEGAN MOJITO CUPCAKES
86 calories (5 calories from fat)
0.5 g fat
75 mg sodium
2 g protein
NUTRITIONAL INFO (per serving) - MOJITO FROSTING
98 calories (1 calorie from fat)
0.15 g fat
3 mg sodium
0 g protein
Artichoke, Leek, and Potato Soup
Inspired by Recipe Source's Potato, Artichoke and Leek Soup
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
1 onion, diced
1-2 leeks, sliced in half and then chopped
minced garlic to taste
salt and pepper to taste
olive oil for sauteeing
4 c vegetable broth
2 cans artichoke hearts, drained and quartered
2-4 potatoes, peeled and diced
thyme to taste
1-1/2 c almond milk
dash of Cholula or other hot sauce
1. In medium soup pot, sautee onion and leeks on low in olive oil until soft. Add garlic, salt and pepper.
2. Add broth, artichoke hearts, potatoes, and thyme and simmer until the potatoes are ready.
3. Add almond milk and dash of hot sauce and simmer for 5 more minutes.
4. Blend soup in blender or with stick hand blender until smooth. Garnish with dried parsley and serve with crusty bread.
Serves 8 (serving size: 1 bowlful)
NUTRITIONAL INFO (per serving):
101 calories (17 calories from fat)
2 g fat
15 mg sodium
2.75 g protein
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
1 onion, diced
1-2 leeks, sliced in half and then chopped
minced garlic to taste
salt and pepper to taste
olive oil for sauteeing
4 c vegetable broth
2 cans artichoke hearts, drained and quartered
2-4 potatoes, peeled and diced
thyme to taste
1-1/2 c almond milk
dash of Cholula or other hot sauce
1. In medium soup pot, sautee onion and leeks on low in olive oil until soft. Add garlic, salt and pepper.
2. Add broth, artichoke hearts, potatoes, and thyme and simmer until the potatoes are ready.
3. Add almond milk and dash of hot sauce and simmer for 5 more minutes.
4. Blend soup in blender or with stick hand blender until smooth. Garnish with dried parsley and serve with crusty bread.
Serves 8 (serving size: 1 bowlful)
NUTRITIONAL INFO (per serving):
101 calories (17 calories from fat)
2 g fat
15 mg sodium
2.75 g protein
Chickpea Veggie Burgers with Tahini Dipping Sauce
Inspired by 101 Cookbooks' Ultimate Veggie Burgers
Difficulty: Super Easy
Speed: Typical Weeknight
Burgers
INGREDIENTS:
2 cans garbanzo beans, drained
4 eggs
salt to taste
1/2 c onion, diced
1 c breadcrumbs
3/4 c alfalfa sprouts, chopped
2 T minced garlic
3 T sesame seeds
1 T garlic powder
black pepper to taste
cayenne or crushed red pepper to taste
chopped fresh cilantro to taste (optional)
cooking spray
1. Combine garbanzo beans, egg, and salt in food processor.
2. Pour into mixing bowl and add onion, breadcrumbs, sprouts, garlic, sesame seeds, garlic powder, pepper, cayenne, and cilantro.
3. Let mixture stand for 5 minutes; add more breadcrumbs to thicken or a little water to thin mixture if necessary.
4. Cook both sides on lightly greased cast-iron skillet until crispy and golden brown. Cool on cooling rack before serving.
5. Serve with bun, sliced tomato, avocado, greens, and tahini dipping sauce (recipe below), or serve alone. Good hot or cold.
Serves 9 (serving size: 1 patty)
Tahini Dipping Sauce
INGREDIENTS:
4 T tahini
1 T lemon juice
1/2 T soy sauce
cumin to taste
cayenne to taste
water to thin as needed
1. Whisk all ingredients and serve with chickpea veggie burgers or falafel. Thin even more and use as salad dressing.
Serves 4 (serving size ~ 2 T)
NUTRITIONAL INFO (per serving) - CHICKPEA VEGGIE BURGER
107 calories (25 calories from fat)
2.9 g fat
185 mg sodium
5 g protein
NUTRITIONAL INFO (per serving) - TAHINI DIPPING SAUCE
103 calories (73 calories from fat)
8 g fat
110 mg sodium
3.5 g protein
Difficulty: Super Easy
Speed: Typical Weeknight
Burgers
INGREDIENTS:
2 cans garbanzo beans, drained
4 eggs
salt to taste
1/2 c onion, diced
1 c breadcrumbs
3/4 c alfalfa sprouts, chopped
2 T minced garlic
3 T sesame seeds
1 T garlic powder
black pepper to taste
cayenne or crushed red pepper to taste
chopped fresh cilantro to taste (optional)
cooking spray
1. Combine garbanzo beans, egg, and salt in food processor.
2. Pour into mixing bowl and add onion, breadcrumbs, sprouts, garlic, sesame seeds, garlic powder, pepper, cayenne, and cilantro.
3. Let mixture stand for 5 minutes; add more breadcrumbs to thicken or a little water to thin mixture if necessary.
4. Cook both sides on lightly greased cast-iron skillet until crispy and golden brown. Cool on cooling rack before serving.
5. Serve with bun, sliced tomato, avocado, greens, and tahini dipping sauce (recipe below), or serve alone. Good hot or cold.
Serves 9 (serving size: 1 patty)
Tahini Dipping Sauce
INGREDIENTS:
4 T tahini
1 T lemon juice
1/2 T soy sauce
cumin to taste
cayenne to taste
water to thin as needed
1. Whisk all ingredients and serve with chickpea veggie burgers or falafel. Thin even more and use as salad dressing.
Serves 4 (serving size ~ 2 T)
NUTRITIONAL INFO (per serving) - CHICKPEA VEGGIE BURGER
107 calories (25 calories from fat)
2.9 g fat
185 mg sodium
5 g protein
NUTRITIONAL INFO (per serving) - TAHINI DIPPING SAUCE
103 calories (73 calories from fat)
8 g fat
110 mg sodium
3.5 g protein
Roasted Red Pepper Hummus with Toasted Pine Nuts
Difficulty: Super Easy
Speed: Super Fast
INGREDIENTS:
2 cans garbanzo beans, drained
1 roasted red bell pepper, from a jar or roasted yourself
3 T tahini
3 T olive oil
1 t lemon juice
minced garlic to taste
salt to taste
coriander to taste
paprika to taste
cayenne to taste
cumin to taste
garlic powder to taste
1/4 c pine nuts, toasted (optional)
1. Blend garbanzo beans, roasted red pepper, tahini, olive oil, lemon juice, garlic, salt, coriander, paprika, cayenne, cumin and garlic powder in food processor. Add water, vegetable broth or more olive oil if hummus is too thick for your tastes.
2. Let stand in fridge at least until cooled. Remember that flavors, particularly garlic, will intensify as the hummus cures -- it's one of those dishes that will always, ALWAYS be better the next day. A newly-prepared, slightly bland hummus will be absolutely perfect after a night in the fridge.
3. Serve with vegetables, pita bread, pretzels, or as a spread.
Serves 10 (serving size ~ 1/4 c)
NUTRITIONAL INFO (per serving):
123 calories (44 calories from fat)
5 g fat
300 mg sodium
4 g protein
Speed: Super Fast
INGREDIENTS:
2 cans garbanzo beans, drained
1 roasted red bell pepper, from a jar or roasted yourself
3 T tahini
3 T olive oil
1 t lemon juice
minced garlic to taste
salt to taste
coriander to taste
paprika to taste
cayenne to taste
cumin to taste
garlic powder to taste
1/4 c pine nuts, toasted (optional)
1. Blend garbanzo beans, roasted red pepper, tahini, olive oil, lemon juice, garlic, salt, coriander, paprika, cayenne, cumin and garlic powder in food processor. Add water, vegetable broth or more olive oil if hummus is too thick for your tastes.
2. Let stand in fridge at least until cooled. Remember that flavors, particularly garlic, will intensify as the hummus cures -- it's one of those dishes that will always, ALWAYS be better the next day. A newly-prepared, slightly bland hummus will be absolutely perfect after a night in the fridge.
3. Serve with vegetables, pita bread, pretzels, or as a spread.
Serves 10 (serving size ~ 1/4 c)
NUTRITIONAL INFO (per serving):
123 calories (44 calories from fat)
5 g fat
300 mg sodium
4 g protein
Couscous and Squash Stuffed Red Peppers with Feta
Inspired by Smitten Kitchen's Couscous and Feta Stuffed Peppers.
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
1-1/4 c vegetable broth
1 c couscous
6 large red bell peppers
1 onion, diced
1 zucchini, diced
1 yellow squash, diced
minced garlic to taste
oregano to taste
basil to taste
garlic powder to taste
salt and pepper to taste
olive oil for sauteeing
3/4 c grape tomatoes, sliced in half
1 can garbanzo beans, drained
3 T tomato paste
crumbled feta to top
pine nuts to top
1. Preheat oven to 350. Bring broth to a boil in small saucepan; remove from heat, stir in couscous, cover, and let sit for five minutes. Stir and set aside.
2. Remove stems, seeds and ribs from peppers, place upright in greased casserole dish and bake for 15 minutes.
3. Sautee onion, zucchini, yellow squash and garlic in hot olive oil. Season with oregano, basil, garlic salt, salt and pepper. Stir in grape tomatoes, couscous, and tomato paste.
4. Stuff peppers with couscous mixture, top with feta, pine nuts, and fresh black pepper and bake for another 15 minutes.
Serves 6 (serving size: 1 pepper)
NUTRITIONAL INFO (per serving):
366 calories (19 calories from fat)
2.6 g fat
560 mg sodium
14.5 g protein
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
1-1/4 c vegetable broth
1 c couscous
6 large red bell peppers
1 onion, diced
1 zucchini, diced
1 yellow squash, diced
minced garlic to taste
oregano to taste
basil to taste
garlic powder to taste
salt and pepper to taste
olive oil for sauteeing
3/4 c grape tomatoes, sliced in half
1 can garbanzo beans, drained
3 T tomato paste
crumbled feta to top
pine nuts to top
1. Preheat oven to 350. Bring broth to a boil in small saucepan; remove from heat, stir in couscous, cover, and let sit for five minutes. Stir and set aside.
2. Remove stems, seeds and ribs from peppers, place upright in greased casserole dish and bake for 15 minutes.
3. Sautee onion, zucchini, yellow squash and garlic in hot olive oil. Season with oregano, basil, garlic salt, salt and pepper. Stir in grape tomatoes, couscous, and tomato paste.
4. Stuff peppers with couscous mixture, top with feta, pine nuts, and fresh black pepper and bake for another 15 minutes.
Serves 6 (serving size: 1 pepper)
NUTRITIONAL INFO (per serving):
366 calories (19 calories from fat)
2.6 g fat
560 mg sodium
14.5 g protein
Roasted Red Pepper and Pesto Panini
Difficulty: Super Easy
Speed: Super Fast
INGREDIENTS:
2 slices of good, crusty bread (I really like La Brea Bakery's rosemary or roasted garlic)
1/2 or 1 roasted red bell pepper, from a jar or roasted yourself
2 tomato slices
1 T pesto
2 T ricotta
spinach
salt and pepper to taste
1. Heat slightly greased panini grill (or any grilling pan, for that matter).
2. Spread ricotta on one slice of bread and pesto on the other. Add red pepper, tomato, spinach, and salt and pepper to taste.
3. Grill both sides of the sandwich until bread is toasted and brown and eat while still hot.
Serves 1 (serving size: 1 sandwich)
NUTRITIONAL INFO (per serving):
436 calories
14 g fat
700 mg sodium
14 g protein
Speed: Super Fast
INGREDIENTS:
2 slices of good, crusty bread (I really like La Brea Bakery's rosemary or roasted garlic)
1/2 or 1 roasted red bell pepper, from a jar or roasted yourself
2 tomato slices
1 T pesto
2 T ricotta
spinach
salt and pepper to taste
1. Heat slightly greased panini grill (or any grilling pan, for that matter).
2. Spread ricotta on one slice of bread and pesto on the other. Add red pepper, tomato, spinach, and salt and pepper to taste.
3. Grill both sides of the sandwich until bread is toasted and brown and eat while still hot.
Serves 1 (serving size: 1 sandwich)
NUTRITIONAL INFO (per serving):
436 calories
14 g fat
700 mg sodium
14 g protein
Mexican Corn and Diced Chile Soup with Cilantro Black Bean Salad
Soup inspired by Food Network's Simply Delicioso. Salad inspired by ... well, you'll have to ask my husband what he was inspired by, cause this one is all his.
Difficulty: Super Easy
Speed: Typical Weeknight (soup)
Super Fast (salad)
Mexican Corn and Diced Chile Soup
INGREDIENTS:
2 cans corn
2 cans stewed, diced tomatoes
4 c vegetable broth
1 small can diced chiles
1 onion, diced
minced garlic to taste
oregano to taste
salt and pepper to taste
garlic powder to taste
fresh or dried parsley to taste
soy creamer to taste (optional)
dash of Cholula or other hot sauce
olive oil for sauteeing
1. In blender, blend one can of corn, one can of tomatoes, and 2 c (only half) of the broth and set aside.
2. In medium soup pot, sautee onion and garlic in hot olive oil on low until the onions are soft. Add remaining corn, tomatoes and broth, as well as blender contents. Add chiles, oregano, garlic powder, dried parsley (but NOT fresh parsley, if that's what you're using instead -- add fresh parsley immediately before serving), and dash of hot sauce and simmer for anywhere from 10 - 40 minutes, depending on how concerned you are with consistency, blending of the flavors, and your schedule.
3. (optional) Add a small amount of soy creamer (~1/4 c) to make soup creamier if desired; heat just until creamer is warmed through.
4. Garnish with sour cream, green onions, more diced chiles, diced avocado, and hot sauce and serve with crusty bread and cilantro black bean salad (recipe below).
Serves 8 (serving size: 1 bowlful)
Cilantro Black Bean Salad
INGREDIENTS:
1 can corn
1 can black beans
3/4 c chopped fresh spinach
2 T salsa
1-1/2 T lime juice
1 small can chopped green chiles
garlic salt to taste
hot sauce to taste
chopped cilanto to taste
1. Mix all ingredients and serve as a side dish to any Mexican soup or entree.
Serves 6 (serving size ~ 1/2 c)
NUTRITIONAL INFO (per serving) - MEXICAN CORN AND DICED CHILE SOUP:
123 calories (15 calories from fat)
2.5 g fat
370 mg sodium
2.7 g protein
NUTRITIONAL INFO (per serving) - CILANTRO BLACK BEAN SALAD
174 calories (16 calories from fat)
1.15 g fat
575 mg sodium
7.5 g protein
Difficulty: Super Easy
Speed: Typical Weeknight (soup)
Super Fast (salad)
Mexican Corn and Diced Chile Soup
INGREDIENTS:
2 cans corn
2 cans stewed, diced tomatoes
4 c vegetable broth
1 small can diced chiles
1 onion, diced
minced garlic to taste
oregano to taste
salt and pepper to taste
garlic powder to taste
fresh or dried parsley to taste
soy creamer to taste (optional)
dash of Cholula or other hot sauce
olive oil for sauteeing
1. In blender, blend one can of corn, one can of tomatoes, and 2 c (only half) of the broth and set aside.
2. In medium soup pot, sautee onion and garlic in hot olive oil on low until the onions are soft. Add remaining corn, tomatoes and broth, as well as blender contents. Add chiles, oregano, garlic powder, dried parsley (but NOT fresh parsley, if that's what you're using instead -- add fresh parsley immediately before serving), and dash of hot sauce and simmer for anywhere from 10 - 40 minutes, depending on how concerned you are with consistency, blending of the flavors, and your schedule.
3. (optional) Add a small amount of soy creamer (~1/4 c) to make soup creamier if desired; heat just until creamer is warmed through.
4. Garnish with sour cream, green onions, more diced chiles, diced avocado, and hot sauce and serve with crusty bread and cilantro black bean salad (recipe below).
Serves 8 (serving size: 1 bowlful)
Cilantro Black Bean Salad
INGREDIENTS:
1 can corn
1 can black beans
3/4 c chopped fresh spinach
2 T salsa
1-1/2 T lime juice
1 small can chopped green chiles
garlic salt to taste
hot sauce to taste
chopped cilanto to taste
1. Mix all ingredients and serve as a side dish to any Mexican soup or entree.
Serves 6 (serving size ~ 1/2 c)
NUTRITIONAL INFO (per serving) - MEXICAN CORN AND DICED CHILE SOUP:
123 calories (15 calories from fat)
2.5 g fat
370 mg sodium
2.7 g protein
NUTRITIONAL INFO (per serving) - CILANTRO BLACK BEAN SALAD
174 calories (16 calories from fat)
1.15 g fat
575 mg sodium
7.5 g protein
Vegan Tacos with Homemade Guacamole and Raw Spicy Walnut Taco "Meat"
The walnut taco "meat" portion inspired by Gone Raw's Spicy Walnut Taco Meat. Guacamole recipe shamlessly stolen from Parker.
Difficulty: Super Easy
Speed: Super Fast
Taco "Meat"
INGREDIENTS:
1-3/4 c walnuts, soaked
1/2 onion
1-1/2 t lemon juice
2 t soy sauce
minced garlic to taste
cumin to taste
coriander to taste
cayenne to taste
sesame seeds
1. Soak walnuts in water for at least half an hour (up to three hours). Drain.
2. Mix walnuts, onion, lemon juice, soy sauce, garlic, cumin, coriander, cayenne and sesame seeds in food processor and let stand in fridge for before serving. Serve on warm corn tortillas or romaine leaves with salsa, sour cream, hot sauce, greens, and homemade guacamole (recipe below).
Serves 4 (serving size ~ 1/2 c)
Guacamole
INGREDIENTS:
3 to 4 ripe avocados
1/3 - 1/2 onion, diced
minced garlic to taste
garlic powder to taste
salt to taste
cayenne to taste
1. Mash avocados until fairly smooth with medium-sized chunks.
2. Stir onion, garlic, garlic powder, salt, and cayenne until it tastes right on a chip. If the guacamole seems like it's "missing something", that something is probably more salt. I use much less salt than the average person, but not when it comes to guacamole. Salt is the magic ingredient in this recipe.
3. SALT!
Serves 4 (serving size ~ 1/2 c)
NUTRITIONAL INFO (per serving) -- TACO "MEAT":
103 calories (84 calories from fat)
15 g fat
4 mg sodium
4 g protein
NUTRITIONAL INFO (per serving) -- GUACAMOLE:
129 calories (99 calories from fat)
11 g fat
878 mg sodium
2 g protein
Difficulty: Super Easy
Speed: Super Fast
Taco "Meat"
INGREDIENTS:
1-3/4 c walnuts, soaked
1/2 onion
1-1/2 t lemon juice
2 t soy sauce
minced garlic to taste
cumin to taste
coriander to taste
cayenne to taste
sesame seeds
1. Soak walnuts in water for at least half an hour (up to three hours). Drain.
2. Mix walnuts, onion, lemon juice, soy sauce, garlic, cumin, coriander, cayenne and sesame seeds in food processor and let stand in fridge for before serving. Serve on warm corn tortillas or romaine leaves with salsa, sour cream, hot sauce, greens, and homemade guacamole (recipe below).
Serves 4 (serving size ~ 1/2 c)
Guacamole
INGREDIENTS:
3 to 4 ripe avocados
1/3 - 1/2 onion, diced
minced garlic to taste
garlic powder to taste
salt to taste
cayenne to taste
1. Mash avocados until fairly smooth with medium-sized chunks.
2. Stir onion, garlic, garlic powder, salt, and cayenne until it tastes right on a chip. If the guacamole seems like it's "missing something", that something is probably more salt. I use much less salt than the average person, but not when it comes to guacamole. Salt is the magic ingredient in this recipe.
3. SALT!
Serves 4 (serving size ~ 1/2 c)
NUTRITIONAL INFO (per serving) -- TACO "MEAT":
103 calories (84 calories from fat)
15 g fat
4 mg sodium
4 g protein
NUTRITIONAL INFO (per serving) -- GUACAMOLE:
129 calories (99 calories from fat)
11 g fat
878 mg sodium
2 g protein
General Tso's Tofu with Cashews and Water Chestnuts
Inspired by VeganYumYum's General Tso's Tofu with Bok Choy and Shitake Mushrooms.
Difficulty: Super Easy
Time: Typical Weeknight
INGREDIENTS:
1 pkg extra firm tofu
1 egg
2/3 c cornstarch
garlic powder to taste
crushed red pepper to taste
sesame seeds
vegetable oil for basting
1 onion, diced
1 red bell pepper, diced
1/3 - 1/2 c baby portobello mushrooms, sliced
1/2 c broccoli
1 can water chestnuts
handful of cashews (unsalted or salted but rinsed)
minced garlic to taste
dash of soy sauce
salt and pepper to taste
olive oil for sauteeing
2-1/2 T white wine vinegar
2-3 T honey
6 T soy sauce
1 vegetable bullion cube
crushed red pepper to taste
2-1/2 t powdered ginger
cayenne to taste
cornstarch to thicken
1. Preheat oven to 415. Drain, dry, and cube tofu. Beat egg in small dish and combine cornstarch, garlic powder, crushed red pepper, and sesame seeds in separate small dish. Dip tofu cubes first into egg, and then into the cornstarch mixture. Place on greased cookie sheet and baste with small amount of vegetable oil. Bake for 40-50 mins.
2. In wok, sautee onion, red bell pepper, mushrooms, broccoli, garlic, water chestnuts, and cashews in hot olive oil. Add dash of soy sauce and salt and pepper to taste.
3. In small saucepan, heat vinegar, honey, soy sauce, bullion, crushed red pepper, ginger and cayenne. Add a small amount of cornstarch to thicken.
4. Add baked tofu and sauce to vegetable mixture and serve over rice or quinoa if desired.
Serves 4 (serving size ~ 1 c)
NUTRITIONAL INFO (per serving):
377 calories (110 calories from fat)
12 g fat
215 mg sodium
17.5 g protein
Difficulty: Super Easy
Time: Typical Weeknight
INGREDIENTS:
1 pkg extra firm tofu
1 egg
2/3 c cornstarch
garlic powder to taste
crushed red pepper to taste
sesame seeds
vegetable oil for basting
1 onion, diced
1 red bell pepper, diced
1/3 - 1/2 c baby portobello mushrooms, sliced
1/2 c broccoli
1 can water chestnuts
handful of cashews (unsalted or salted but rinsed)
minced garlic to taste
dash of soy sauce
salt and pepper to taste
olive oil for sauteeing
2-1/2 T white wine vinegar
2-3 T honey
6 T soy sauce
1 vegetable bullion cube
crushed red pepper to taste
2-1/2 t powdered ginger
cayenne to taste
cornstarch to thicken
1. Preheat oven to 415. Drain, dry, and cube tofu. Beat egg in small dish and combine cornstarch, garlic powder, crushed red pepper, and sesame seeds in separate small dish. Dip tofu cubes first into egg, and then into the cornstarch mixture. Place on greased cookie sheet and baste with small amount of vegetable oil. Bake for 40-50 mins.
2. In wok, sautee onion, red bell pepper, mushrooms, broccoli, garlic, water chestnuts, and cashews in hot olive oil. Add dash of soy sauce and salt and pepper to taste.
3. In small saucepan, heat vinegar, honey, soy sauce, bullion, crushed red pepper, ginger and cayenne. Add a small amount of cornstarch to thicken.
4. Add baked tofu and sauce to vegetable mixture and serve over rice or quinoa if desired.
Serves 4 (serving size ~ 1 c)
NUTRITIONAL INFO (per serving):
377 calories (110 calories from fat)
12 g fat
215 mg sodium
17.5 g protein
Red Bell Pepper and Baby Bella Eggless "Quiche"
Inspired by FatFree Vegan Kitchen's Asparagus and Mushroom Quiche with a Brown Rice Crust.
This recipe is 99.9% vegan and can easily be 100% vegan by leaving out the parmesan cheese or replacing it with a vegan parmesan.
Difficulty: Takes a Little Know-How
Time: Pull up a Chair
INGREDIENTS:
2 c cooked brown rice
parmesan cheese to taste
1 pkg silken tofu
1/4 c almond mlk
2 T nutritional yeast
1 T cornstarch
1 t tahini
Mrs. Dash Onion and Herb Mix (or plain onion powder) to taste
turmeric to taste
salt to taste
garlic powder to taste
dried parsley to taste
1 onion, diced
1 red bell pepper, diced
1/3 - 1/2 c baby portobello mushrooms, sliced
minced garlic to taste
dash of soy sauce
black pepper to taste
olive oil for sauteeing
1. Start cooking the rice.
2. When the rice is nearly done (5-10 mins left), preheat oven to 350. Blend tofu, almond milk, nutritional yeast, cornstarch, tahini, Mrs. Dash, turmeric, salt, garlic powder and parsley by hand or in food processor.
3. Mix cooked rice with parmesan to taste and 3-4 T of the tofu mixture; press flat into round, greased, glass casserole dish or pie pan and bake for 8-10 minutes.
4. While the crust bakes, sautee onion, red bell pepper, mushrooms and garlic in hot olive oil for 5 minutes or until the crust is ready. Add dash of soy sauce and season with salt and black pepper.
5. Pour vegetable mixture into rice crust, top with remainder of tofu mixture, sprinkle with parmesan cheese and black pepper, and bake for 60 mins.
Serves 4 (serving size: 1/4 casserole dish)
NUTRITIONAL INFO (per serving):
220 calories (68 calories from fat)
7.75 g fat
700 mg sodium
18 g protein
This recipe is 99.9% vegan and can easily be 100% vegan by leaving out the parmesan cheese or replacing it with a vegan parmesan.
Difficulty: Takes a Little Know-How
Time: Pull up a Chair
INGREDIENTS:
2 c cooked brown rice
parmesan cheese to taste
1 pkg silken tofu
1/4 c almond mlk
2 T nutritional yeast
1 T cornstarch
1 t tahini
Mrs. Dash Onion and Herb Mix (or plain onion powder) to taste
turmeric to taste
salt to taste
garlic powder to taste
dried parsley to taste
1 onion, diced
1 red bell pepper, diced
1/3 - 1/2 c baby portobello mushrooms, sliced
minced garlic to taste
dash of soy sauce
black pepper to taste
olive oil for sauteeing
1. Start cooking the rice.
2. When the rice is nearly done (5-10 mins left), preheat oven to 350. Blend tofu, almond milk, nutritional yeast, cornstarch, tahini, Mrs. Dash, turmeric, salt, garlic powder and parsley by hand or in food processor.
3. Mix cooked rice with parmesan to taste and 3-4 T of the tofu mixture; press flat into round, greased, glass casserole dish or pie pan and bake for 8-10 minutes.
4. While the crust bakes, sautee onion, red bell pepper, mushrooms and garlic in hot olive oil for 5 minutes or until the crust is ready. Add dash of soy sauce and season with salt and black pepper.
5. Pour vegetable mixture into rice crust, top with remainder of tofu mixture, sprinkle with parmesan cheese and black pepper, and bake for 60 mins.
Serves 4 (serving size: 1/4 casserole dish)
NUTRITIONAL INFO (per serving):
220 calories (68 calories from fat)
7.75 g fat
700 mg sodium
18 g protein
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