a lil bit of recipes all nite long...

[Guest guest]

Title: African Vegetarian Stew

Keys: Diabetic Vegetables Vegetarian Low Calorie Fat Free Diet Crockpot

Casserole Soups Stews Sweet Potatoes Yams

Yield: 8

---------------------

 

Ingredients:

4 sm Kohlrabis peel & cut in chunks

2 x Sweet Potatoes peel & cut in chunks

1 lrg Onion chopped

2 x Zucchini sliced thick

5 x Tomatoes or 16 oz. canned

15 oz garbanzo beans liquid included

1/2 cup couscous or bulgar wheat

1/4 cup Raisins dark or golden

1 tsp Ground Coriander

1/2 tsp Ground Turmeric

1/2 tsp Ground Cinnamon

1/2 tsp Ground Ginger

1/4 tsp Ground Cumin

3 cup Water

 

 

Method:

Combine all the ingredients in a large saucepan. Bring to a boil, lower the

heat, and simmer until the vegetables are tender, about 30 minutes.

 

Note: Serve the couscous separately, if desired. Parsnips may be substituted

for the kohlrabi .

 

 

Yellow Split Pea Stew

(Kik Alicha)

 

Adapted from " Ethiopian Village "

 

3 cups water plus 2 tablespoons (divided)

1 cup dried yellow split peas

2 tablespoons olive oil

1/2 small onion, chopped

2 cloves garlic, minced

1 1-inch-long piece fresh ginger, peeled, finely chopped

1/2 teaspoon ground turmeric

1 teaspoon salt

 

Place 3 cups of the water and the peas in large saucepan. Heat over high

heat to boiling. Reduce heat to medium; cook until almost tender, about 30

minutes.

Heat olive oil in a medium skillet over medium-high heat;; cook onion

until translucent, about 5 minutes. Add garlic, ginger and turmeric; cook 1

minute. Add remaining 2 tablespoons water; cover. Cook on low heat

3minutes. Add mixture to cooked peas; stir insult. Simmer until peas are

very soft, about 30 minutes. Taste; adjust seasoning. Serves 6.

 

 

From Nicola

 

" Creamy " Asparagus Penne

 

Ingredients:

 

enough pasta (penne or other small shapes) for one

tin of asparagus (drained, but keep the water)

200 ml soya milk

2 tbsp flour (sifted, to get rid of the lumps)

1 veg stock cube / 2 tsp. veg bouillon

2 tbsp nutritional yeast (optional)

Directions:

Cook the pasta and pre-heat the grill (broiler).

 

While the pasta is cooking, sift the flour into a saucepan and add the soya milk

slowly, stirring constantly over a very low heat. Once all the flour is in, turn

the heat up until the mixture bubbles. Add the stock cube/ bouillon and some of

the water from the tin of asparagus (I add about 1/3, but it depends how thick

you like your sauce). Then simmer for five minutes, stirring lots. Fold in the

asparagus, and take the pan off the heat.

 

Drain the pasta, and put in oven-proof bowl. Pour over the soya milk and

asparagus mixture. Sprinkle over the nutritional yeast (you could use vegan

cheese instead). Put under the grill for five minutes, or until brown.

 

Nutritional information - this comes out at about 550 calories for a standard

serving of pasta.

 

Serves: 1

 

Preparation time: 20 minutes

 

 

 

 

From Rachel

 

Amazing and Versatile Rice & Lentils

 

Ingredients:

 

1 c. rice (uncooked)

1. lentils (dry)

1 medium-sized onion, diced

2 cloves garlic, crushed

2 tbs. oil

spices according to taste (see below)

4 c. water/bouillon

Directions:

The beauty of this recipe is that it can be adapted to fit a variety of tastes.

Also, the rice and lentils are cooked together in the same pot.

 

The basic procedure: dice onion, crush garlic, and saute them in a medium-sized

pot (in the oil) until golden or brown. I like to really brown the onions for

the flavor. Here, you could add spices according to what you want to make it: an

Indian version might include curry powder, chili powder, cinnamon, and cumin; a

Mediterranean version might add some tomatoes, basil, parsley, and oregano

(topped with a little lemon juice after cooking); or even no spices tastes good

when finished off with a little tamari soy sauce after cooking, or veg. bouillon

instead of plain water. You can be creative!

 

After the onions/garlic are as browned as you like them, add the rice, lentils,

and water. Bring to a boil, then turn heat to low and simmer for about 30-35 min

or until all the water is gone and the rice and lentils are tender but not

mushy. Enjoy!

 

Serves: 4

 

Preparation time: 45 min

 

 

 

 

From Kate

 

Autumn Stuffed Squash

 

Ingredients:

 

2 medium acorn squash

1/2 cup dry lentils

1/4 cup rice (any kind but instant)

1 medium apple OR 1 medium pear

1 medium onion

1 stalk celery

pumpkin pie spice OR apple pie spice OR cinnamon, allspice, cloves, nutmeg,

ginger

(optional) molasses OR brown sugar OR maple syrup

(optional) mushrooms, peppers, other veggies

Directions:

I came up with this recipe when I was looking for something to make for myself

for Thanksgiving dinner when my family was eating turkey. It's great any time of

year, but especially in the fall when squash and apples/pears are cheap :-)

 

Wash the squash and pierce it a few times with a knife (be sure to get the knife

good and deep into the flesh so that it doesn't explode). Place the squash into

a baking dish and bake at 375 F for 30-45 minutes, or until it's somewhat soft.

 

While the squash is baking, put the rice, lentils, spices, and 1 1/2 cups of

water in a saucepan. Bring to a boil, reduce heat, and simmer with a cover on

for about 40 minutes or until the water is absorbed and the rice and lentils are

soft. Take it off the heat.

 

Dice the onion and apple or pear (and mushrooms/peppers/other veggies, if using)

and slice the celery. Spray a frying pan with nonstick cooking spray and saute

the veggies and apple or pear until everything is pretty soft and smelling

yummy. Add the veggies to the rice/lentil mixture, and add sweetener if you want

(taste it first -- if the apple/pear is sweet enough, you might not need any

sweetener!).

 

Remove the squash from the oven and reduce heat to 350 F. Slice the squash in

half lengthwise (be careful -- it'll be HOT) and remove the seeds and membrane

with a spoon (save them for roasted squash seeds -- yum!). Place the

rice/lentil/veggie mixture into the hollow in each squash half (don't be afraid

to pile it up pretty high) and place the squash back into the baking pan. Cover

the pan with tin foil and bake for another 45-55 minutes, or until the squash is

soft and everything is heated through. You can drizzle a little sweetener on

during the last 10 minutes of baking for a special treat if you want. Eat and

enjoy!

 

The filling above makes enough to stuff at least 2 medium sized acorn squash.

It's also really yummy by itself. Pretty much any kind of apple or pear will

work here. If you like the apples to come out really soft and sauce-like, choose

a softer, juicier apple like McIntosh or Red Delicious; for firmer, more

noticeable apples, use a good crispy tart apple like Macoun, Granny Smith, or

Jonagold. You can also try it with other kinds of winter squash.

 

1/2 half medium squash with 1/4 of filling has about 300 calories, virtually no

fat, and lots of fiber (especially if you eat the skin of the squash) and

vitamin A.

 

Serves: 3-4

 

Preparation time: 2 hr

 

 

 

 

 

From Revned

 

Easy Black Bean Soup

 

Ingredients:

 

1 can black beans rinsed

1 can tomato sauce flavored garlic and oregano flavored

Half of yellow onion

water (or veggie broth)

spices to taste: garlic, cumin, thyme, sea salt, fresh ground pepper

Directions:

Toast herbs in a skillet till warmed through add onion and a little oil to pan.

Cook to desire. Set aside Next add a little water or broth to your beans. Stir

well. Add tomato sauce and onion/spice mixture. Heat on medium heat to help

soften beans a little. Talk out about half (or more or less depending on the

texture you like) and put in a blender. I used liquefy and got a very velvety

texture. After blended add back to pot and continue cooking a little longer.

 

 

 

Serves: 4 - 7

 

Preparation time: 20-30

 

 

 

 

 

 

 

From circe

 

Harvest Casserole

 

Ingredients:

 

1 acorn squash, seeded, peeled and cubed

3 carrots, cubed

4 small (or 2 large) jonathan or red delicious apples cored and cubed

1 sweet potato, peeled and cubed

1 small to medium onion, chopped (not too finely)

1 can of vegetable broth

1-1/2 cups of soy milk

1 tbsp of dried parsley

1/2 tbsp dried basil

garlic powder to taste

3 tbsp melted soy margarine (or olive oil)

Directions:

Combine squash, carrots, apples, sweet potato and onion in a rectangular

casserole dish. pour the melted margarine over the top and mix well. combine

broth, soy milk, spices and pour over the top of the veggie mixture, making sure

to stir fairly well. cover with foil (or i used a cookie sheet) and bake in a

375 degree oven for one hour.

 

Serves: 4 to 5

 

Preparation time: 30 minutes

 

 

 

 

From circe

 

Mocha Dream Pie

 

Ingredients:

 

2 Packages of Mori-Nu soft silken tofu

2 Packages of Mori-Nu Mates Chocolate flavor

2 tablespoons instant espresso powder

2 tablespoons water

1 graham cracker crust (or whatever crust you wish, but make sure a regular

crust is baked and cooled first)

Directions:

Combine the water & espresso powder till powder is dissolved. then mix the

powdered mates, tofu and espresso laced water well, for about two minutes or

until they are well blended and creamy. Pour into pie crust and chill for about

2-4 hours or overnight. delicious. I sometimes like to add some grated vegan

chocolate to the top before serving.

 

Serves: 6

 

Preparation time: 10 minutes

 

 

 

 

 

From femgimp2000

 

My Best Green Salad

 

Ingredients:

 

3 cups combination of green leafy lettuce, green/red, boston, Romaine-- washed,

dried, chopped or ripped

2 cups Spring greens -- bagged or bulk, rinsed & dried

5-6 green onions, chopped

2 celery stalks, chopped

1 lemon or lime, juiced

1/3 cup finely chopped cilantro

1/2 bell pepper - any color, slivered

1/2-3/4 cup cabbage -- purple or green, finely shredded

1 clove garlic, minced

8-10 cherry tomatoes, whole

5-6 fresh radishes, sliced

1 cucumber, sliced, set aside

1/2-1 cup fresh mushrooms, sliced, set aside

Directions:

Use a salad spinner to remove water from lettuce and other washed greens if

possible, if not, then dry with clean dish towel.

 

Tear or chop lettuce and add to a large stainless steel, ceramic or glass bowl,

NO PLASTIC! To this green bed add all other ingredients. Squeeze lemon or lime

and pour over greens. Add garlic and toss very lightly by hand.

 

Wet ingredients like cucumbers and mushrooms should be served buffet style (on

the side) to be added by each person as topper, unless the whole salad will be

consumed at mealtime.

 

Optional ingredients: olives, shredded carrots, sliced yellow squash, zuchini,

slivered almonds and other nut pieces, hard-boiled eggs, fresh spinach and other

veggies.

 

Serves: 2+

 

Preparation time: 30 min

 

 

 

 

 

From tentacruella

 

Samhain Harvest Salad

 

Ingredients:

 

6-8 medium sized sweet apples

1 large tart apple

1 large sweet potato, peeled and cubed

1/2 cup raisins

1/2 cup walnuts

4 tbsp apple cider

1/2 to 1 tbsp maple syrup

pinch of cinnamon

granola

Directions:

Steam the sweet potato cubes until they can be pierced easily with a fork, but

not mushy. While they are steaming, chop up apples into small cubes (leaving the

skin on.) After the potatoes have cooled, mix them in to the apples. In a

separate bowl, mix the apple cider, maple syrup and cinnamon.

 

Pour the cider mixture over the apples and sweet potatoes. Sprinkle on the

raisins and walnuts and stir. Let it chill in the fridge for a few minutes and

top with granola of your choice when ready to serve.

 

Feel free to experiment when the portions and the ingredients according to what

you have around the house!

 

Serves: 8

 

Preparation time: 30 min

 

 

 

 

 

From polly p / grimreefers

 

Soo Easy Mushroom Curry

 

Ingredients:

 

500g small whole button mushrooms

1 large onion finely sliced

100g creamed coconut

1 pint warm water

2 tsp ground cumin

1 tsp ground coriander

salt and pepper to taste

50 ml soya cream (optional)

2 red chilies deseeded and finely sliced

1 green chilli deseeded and finely sliced

3 cloves garlic through a fine garlic press

Directions:

Dissolve creamed coconut in the warm water, pour into a non-stick wok on a high

heat. Chuck in cumin, corriander, garlic, chillis and onions. when it starts to

boil turn heat down to medium and allow to simmer for 5 mins. add mushrooms and

allow sauce to reduce down to your desired thickness. when happy with sauce add

salt and pepper to taste and stir in soya cream if using.

 

This recipe is vegan, wheat, gluten, soya, and sugar free.

 

Tastes even better reheated the next day!

 

Serves: 2

 

Preparation time: 15 minutes

 

 

 

 

 

From Healthy Food Choices Book 2 by Leona R. Alderson Leona R. Alderson

(healthychoices)

 

Spinach Salad

 

Ingredients:

 

1 tsp. Italian Seasoning

1/2 tsp. salt

1/4 tsp. garlic powder

2 Tbsp. cornstarch

1 cup water

1/4 cup lemon juice

1 Tbsp. maple syrup

8 cups torn spinach or half Romaine lettuce

3 cups thinly sliced cauliflower

1/2 cup thinly sliced red onion

1/2 cup chopped red pepper

Directions:

COMBINE Italian Seasoning, salt, garlic powder, and cornstarch in a small pot.

ADD water gradually to mix well. COOK over medium heat until thick. ADD lemon

juice. COOL while preparing remaining ingredients. TOSS together just before

serving.

 

Serves: 8

 

Preparation time: 10 minutes