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
Showing posts with label vegan. Show all posts
Showing posts with label vegan. Show all posts
Monday, April 14, 2008
Wednesday, April 2, 2008
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
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
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
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
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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