Guest guest Posted June 15, 1999 Report Share Posted June 15, 1999 * Exported from MasterCook * African Black Bean and Sweet Potato Burritos Recipe By : Serving Size : 0 Preparation Time :0:00 Categories : Beans & Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- BURRITOS: 1 tablespoon oil 1/2 cup chopped onion 1 garlic clove -- minced 3 tablespoons chunky peanut butter 1 can sweet potatoes in syrup -- (23-oz.) drained, rinsed 1 can black beans -- (15-oz.) rinsed & drained 1 teaspoon cumin 1/2 teaspoon cinnamon 1/4 teaspoon ground red pepper (cayenne) 6 flour tortillas -- (10-inch) TOPPING: 3/4 cup thick & chunky salsa or picante 6 tablespoons sour cream 1/4 cup chopped green onions 2 tablespoons chopped fresh cilantro | Heat oil in large skillet over medium heat until hot. Add onion and garlic; cook and stir 2 to 3 minutes or until tender. Stir in peanut butter, sweet potatoes and beans; mash slightly. Add cumin, cinnamon and ground red pepper; mix well. Reduce heat to low; cover and simmer 2 to 3 minutes or until thoroughly heated, stirring occasionally. Meanwhile, heat tortillas according to package directions. To serve, spoon and spread scant 1/2 cup sweet potato mixture across center third of each tortilla. Top each with 2 tablespoons salsa, 1 tablespoon sour cream, 2 teaspoons green onions and 1 teaspoon cilantro; spread to cover sweet potato mixture. Fold sides of each tortilla 1 inch over filling. Fold bottom 1/3 of tortilla over filling; roll again to enclose filling. Place seam side down on serving platter. 6 burritos - - - - - - - - - - - - - - - - - - NOTES : NOTES: Ready in 20 minutes * Exported from MasterCook * African Sweet Potato Stew Recipe By : Vegetarian Times Low-Fat & Fast (1997) Serving Size : 6 Preparation Time :0:00 Categories : Main Dishes, Vegetarian Rice Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 large onion -- chopped (about 2 cups) 2 cups chopped cabbage 3 cloves garlic -- minced, up to 4 18 ounces canned sweet potatoes drained and chopped 14 1/2 ounces canned tomato wedges -- undrained OR diced tomatoes -- undrained 1 1/2 cups tomato juice 3/4 cup apple juice 1 teaspoon grated fresh ginger root -- up to 2 1/4 teaspoon red pepper flakes -- up to 1/2 2 cups frozen cut green beans 1/3 cup natural peanut butter 6 cups cooked brown rice Heat the oil in a large skillet over medium-high heat. Add the onion; cook, stirring, until tender, about 5 minutes. Mix in the cabbage and garlic; cook, stirring, until the cabbage is tender-crisp, about 5 minutes. Stir in the sweet potatoes, tomatoes, tomato juice, apple juice, ginger, and red pepper flakes. Reduce the heat to medium-low; cover. Simmer until hot and bubbling, about 6 minutes. Stir in the green beans and simmer, uncovered, for 5 minutes. Stir in the peanut butter until well-blended and hot, about 1 minute. Serve the stew with crusty bread and a salad, or spoon it over rice or mashed potatoes. Serves 6. PER SERVING (numbers include 1 cup of brown rice per serving) Calories: 480, Total Fat: 12 grams, Saturated Fat 2 grams, Fiber 10 grams, Sodium: 470 mg, Cholesterol: 0 mg, Carbohydrate: 86 grams, Protein 13 grams Nutritional Action Newsletter, March 1999 - - - - - - - - - - - - - - - - - - * Exported from MasterCook * AFRICAN VEGETARIAN STEW Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 sm Kohlrabies, peeled, chunks** 1 lg Onion, chopped 2 Sweet potatoes, peeled,chunk 2 Zucchini, sliced thick 5 Fresh tomatoes (16 oz can) 1 15 oz Can garbanzo beans & liquid* 1/2 c Couscous or bulgar wheat 1/4 c Raisins 1 t Ground coriander 1/2 t Ground turmeric 1/2 t Ground cinnamon 1/2 t Ground ginger 14 ts Ground cumin 3 c Water ** Parsnips may be substituted for the kohlrabi. * Chick-peas Serve the couscous separately, if desired. 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. 1/8 recipe - 241 calories, 2 bread, 2 vegetable exchanges 42 grams carbohydrate, 8 grams protein, 2 grams fat 22 mg sodium, 658 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Algerian Chili (Loubia B'Dersa) Recipe By : The Vegetarian Table - North Africa Serving Size : 10 Preparation Time :2:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound (2 cups) small navy beans -- soaked 1/4 cup olive oil 1 large onion -- finely diced 3 small dried red chilies -- seeded 15 garlic cloves -- minced 1 tablespoon sweet paprika 1/4 teaspoon freshly ground black pepper 4 teaspoons ground cumin 6 ounces tomato paste -- canned 2 tomatoes -- coarsely chopped 7 cups water -- or vegetable broth 2 bay leaves 1/8 teaspoon cayenne -- or to taste 20 sprigs fresh flat-leaf parsley -- chopped 2 1/2 teaspoons salt 10 sprigs fresh cilantro -- chopped Cider vinegar -- or red wine vinegar -- optional LOUBIA is an Algerian speciality that gets its flavor from DERSA, a spicy blend of ground dried red chilies (use New Mexican in the US), garlic, and ground cu min. Dersa is a predominant season ing in the cuisine. A dash of vinegar is t raditionally added to each bowl of Loubia on serving. Soak and drain the beans. Set aside. SOAKING BEANS: Rinse and pick over the beans and soak them overnight in a bowl of water to cover. Drain and proceed with the recipe. For the quick-soak method, place the beans in a large soup pot and add 10 cups of hot water. Brin g them to a rolling boil for 2 to 3 minutes. Turn off the heat and let the bean s stand in the cooking water for at least 1 hour, and preferable longer. Drain the beans and proceed with the recipe. The older the beans, the longer they wil l take to cook. (She recommends adding salt to the cooking water: up to 2 teas poons per pound of dried beans.) In a large soup pop over medium high heat, heat the oil, and cook the onion, st irring occasionally, until tender; 6 to 8 minutes. Add the chilies, garlic, pap rika, pepper, and cumin. Cook, stirring, for 2 to 3 minutes. Add the tomato pas te and cook, stirring, until the mixture thickens, 1 to 2 minutes. Stir in the tomatoes and 1 cup of the water or broth and bring to a boil. Add the beans, th e remaining 6 cups water or broth, the bay leaves, cayenne, and 10 of the parsl ey sprigs tied together with cotton string. Mince the remaining parsley and se t aside. Lower the heat to medium low, cover, and cook the beans until tender, 1 to 2 hours. Before serving, discard the chilies, bay leaves, and tied parsley. Season with salt. Stir in the reserved minced parsley and cilantro. Serve hot with vinegar on the side, if you like. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chickpeas In Eggplant Tahini Sauce Recipe By : Vegetarian Times, January 1999, page 36 Serving Size : 6 Preparation Time :0:00 Categories : Vegetables Pressure Cooker Main Dishes Beans/Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups chickpeas, picked over and rinsed soaked overnight in ample water to cover 1 tablespoon olive oil 1 cup coarsely chopped onion 3 1/2 cups water 1/3 cup coarse bulgur 1 teaspoon caraway seeds 1/2 tsp. crushed red pepper flakes -- plus more to taste 2 pounds eggplant (8 cups) peeled and cut into 1-inch chunks 3 tablespoons tomato paste 2 tablespoons tahini 1/2 cup hot or boiling water 2 cloves garlic, up to 3 pushed through a press 2 teaspoons ground coriander seeds -- plus more to taste 1 1/4 tsp. salt -- or to taste ***TOMATO-CUCUMBER SALAD*** 3 cups diced plum tomatoes -- (about 1 lb.) 2 cups cucumbers peeled -- seeded and diced 1/4 cup fresh lemon juice 1/2 cup chopped cilantro or parsley 1 teaspoon salt 6 SERVINGS DAIRY-FREE In this unusual dish, my inspiration has been the Tunisian kitchen, where chickpeas are a staple, and tabil--a mixture of caraway seeds, coriander seeds and hot chile pepper--is the much loved equivalent of India's curry blend. As the chickpeas become tender, the eggplant is cooked down to a puree that becomes the sauce. Bulgur wheat adds chewy substance and tahini (sesame seed paste) gives the stew a nutty richness. Be sure to include the Tomato-Cucumber Salad garnish, which brings lively crunch and color to the stew. Drain chickpeas and set aside. Heat oil in cooker over medium-high heat. Add onion and cook 2 minutes, stirring frequently. Add water, reserved chickpeas, bulgur, caraway seeds, and red pepper flakes. Set eggplant on top. Lock lid in place. Over high heat bring to high pressure. Lower heat just enough to maintain high pressure and cook for 16 minutes. While stew is cooking, blend tomato paste and tahini into hot water. Set aside. Make the Tomato-Cucumber Salad: In a large bowl, mix tomatoes, cucumbers, lemon juice, cilantro, and salt. Set aside. After 16 minutes, quick-release pressure. Remove lid, tilting it away from you to allow any excess steam to escape. Set cooker over medium heat. Stir in tomato paste mixture, garlic, 2 teaspoons coriander and salt to taste. Stir well. If necessary, mash eggplant pieces against the sides of cooker and blend them in to create a thick, creamy sauce. Add more red pepper flakes and additional coriander, if needed. Cook over medium bear until garlic loses its raw edge, about 3 minutes. Ladle stew into large, shallow bowls and sprinkle on a liberal portion of the Tomato-Cucumber Salad. Pass the remaining salad at the table. Tips: If you use the long, thin Japanese eggplant, you don't have to peel it. Opt for seedless cucumber or kirbies, which you don't have to seed. Per serving: 400 cal.; 18g prot.; 10g total fat (1g sat. Fat); 66g carb.; 0 chol.; 896mg sod.; 16g fiber. Converted by MC_Buster. - - - - - - - - - - - - - - - - - - Quote Link to comment Share on other sites More sharing options...
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