Guest guest Posted February 9, 2008 Report Share Posted February 9, 2008 I got this recipe from the book " Dr. Neal Barnard's Program for Reversing Diabetes " . If you are pressed for time, you can replace the bean recipe with a can of vegetarian refried beans but the bean recipe here is much tastier and better for you. This is a good recipe to add the Colorful Corn Salsa (recipe sent to the list earlier - should be in the recipe archives) to, as well. Note to list owners: You might want to archive these recipes all as one lump under the burrito recipe and also individually archive the sub-recipes for the beans, the two types of guacamole, and the tofu sour cream. Low-fat vegan bean burritos Ingredients: 8 tortillas (corn, wheat, veggie, whatever) 1 1/2 cups veggie " refried " beans (recipe below) 2 cups low-fat guacamole (recipe below) or low-fat " mock-amole " (recipe below) 1 cup no-sugar-added tomato salsa 4 cups shredded lettuce 1 cup tofu sour cream (recipe below) Directions: Heat the tortillas (especially if using corn tortillas). Add about 3 tablespoons of beans, top with guacamole, salsa, lettuce, " sour cream " . Roll up and eat. You will need napkins! (But it's worth it!) -=- Veggie " Refried " Beans Ingredients: 4.5 cups cooked beans or 3 cans beans, rinsed (good choices are: black, red, kidney, pinto) 1 small onion, minced 2 tablespoons red wine vinegar 1 teaspoon salt (I leave it out) 1 tsp ground cumin 1 tsp dried oregano 1 tsp garlic granules (coarse garlic powder, not dusty garlic powder) 1 tsp chili powder (or mix your own blend to lower the sodium) hot red pepper sauce to taste (optional) (I do use it) a few dashes of liquid smoke (optional) (I don't use it) Directions: Place all ingredients in a food processor. Blend for several minutes or until very smooth. Makes 4 cups. Nutrition info per 1/4 cup (4 tablespoons): 68 cal. 4g protein 12 g carb 0.5g sugar 0.5g total fat 4% calories from fat 0 mg cholesterol 4g fiber 120 mg sodium -=- Low-fat Guacamole (the peas sound weird, but it tastes good and the peas really lower the fat and raise the fiber Ingredients: 1 cup drained and rinsed canned peas or 1 cup fresh or frozen green peas 1 ripe avocado, peeled 1/2 cup mild salsa 1 teaspoon chopped garlic (about 1 clove) 1 green onion, chopped (optional) (I do use it. You may know these as scallions or chives.) juice of 1 lemon 1/2 teaspoon ground cumin 1 Tablespoon chopped fresh cilantro (optional) (I substitute 1 tsp dried cilantro) salt, to taste (I don't use it) black pepper, to taste Directions: if using fresh or frozen peas, blanch peas in boiling water for 2 minutes, then cool with cold water and drain. Cut avocado into large chunks. Mash avocado and peas together using a potato masher or fork, or, if a very creamy texture is desired, in a food processor. Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using). Add salt and black pepper to taste. Makes 2.5 cups Nutrition information per 1/4 cup serving 45 cal. 2.7g fat 0.4g saturated fat 53.5% calories from fat 0 mg cholesterol 1.3 g protein 4.9g carbohydrates 1.3g sugar 2.1g fiber 227mg sodium 12mg calcium 0.5mg iron 6.1mg vitamin C 118mcg beta-carotene 0.5mg vitamin E -=- Low-Fat " Mock-amole " I think this recipe is delicious, and it's *much* lower in fat than the guacamole above. But if you can't stand the idea of guacamole without avocado (or are avoiding tofu for any reason), go with the above recipe, knowing that you will still have a low-fat meal using it. Ingredients: 5 ounces fresh green beans or frozen small whole green beans 5 ounces frozen baby lima beans 1/2 cup reduced-fat firm or extra-firm silken tofu 3 TBLSP lemon juice 2 cloves garlic, crushed 3/4 teaspoon salt (you guessed it - I don't use it) 1/2 teaspoon ground cumin 1/4 cup chunky no-sugar-added tomato salsa Directions: Cook the green beans and limas in enough water to cover for about 5 minutes or just until completely tender but not mushy. Drain well, transfer to a food processor and blend until smooth. Add the tofu, lemon juice, garlic, salt, and cumin and blend until smooth. Add the salsa and pulse briefly to mix. Scoop into a covered bowl and refrigerate. Will keep in the fridge for about a week. Makes 2 cups. Nutrition info for 1/4 cup: 37 cal. 2 g protein 7 g carb 1 g sugar 0.5 g total fat 5% calories from fat 0mg cholesterol 2g fiber 226 mg sodium -=- tofu sour cream Ingredients: 1 package (12.3 ounces) reduced-fat extra-firm silken tofu, crumbled 3 TBLSP lemon juice 1/2 tsp sugar 1/4 tsp salt (this time I do use the salt. The recipe is much better with it.) Directions: Place all ingredients in a food processor or blender and process until very smooth. Refrigerate in a covered container for up to 1 week. nutrition info: almost identical to whatever is on your tofu package. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 10, 2008 Report Share Posted February 10, 2008 Sparrow, it all sounds yummy ... but my first impression was I¹d never have time to make them during the week. I suppose I could make all the individual recipes on the weekend, and then assemble on a weeknight. My problem is I work all day and when I get home I workout for 45 minutes, so by the time I¹m showered and ready for dinner it¹s often 6:30 or 7pm. I don¹t want to eat too close to bedtime, so I have to throw things together quickly. I do make burritos, but I have to use quick and easy shortcuts. I sauté onion and green pepper in a bit of water, add a can of Mexican chili beans and one of those pouches of rice that you microwave 90 seconds. Stir in a jar of fat free salsa, roll it up in tortillas and pop them in the oven 15 minutes. Tofutti Sour Supreme is nice on them but I think that adds too much fat so I usually have them without it. I can¹t find low-fat tofu in Australia to make my own mock sour cream. The Tamale Pie does look interesting, and I¹m looking forward to trying that one soon! Thanks so much for sharing your recipes, I really do appreciate it. Anna On 10/2/08 7:59 AM, " Sparrow R Jones " <sparrowrose wrote: > > I got this recipe from the book " Dr. Neal Barnard's Program for > Reversing Diabetes " . If you are pressed for time, you can replace the > bean recipe with a can of vegetarian refried beans but the bean recipe > here is much tastier and better for you. This is a good recipe to add > the Colorful Corn Salsa (recipe sent to the list earlier - should be > in the recipe archives) to, as well. > > Note to list owners: You might want to archive these recipes all as > one lump under the burrito recipe and also individually archive the > sub-recipes for the beans, the two types of guacamole, and the tofu > sour cream. > > Low-fat vegan bean burritos > > Ingredients: > > 8 tortillas (corn, wheat, veggie, whatever) > 1 1/2 cups veggie " refried " beans (recipe below) > 2 cups low-fat guacamole (recipe below) or low-fat " mock-amole " (recipe below) > 1 cup no-sugar-added tomato salsa > 4 cups shredded lettuce > 1 cup tofu sour cream (recipe below) > > Directions: > > Heat the tortillas (especially if using corn tortillas). Add about 3 > tablespoons of beans, top with guacamole, salsa, lettuce, " sour > cream " . Roll up and eat. You will need napkins! (But it's worth it!) > > -=- > > Veggie " Refried " Beans > > Ingredients: > > 4.5 cups cooked beans or 3 cans beans, rinsed (good choices are: > black, red, kidney, pinto) > 1 small onion, minced > 2 tablespoons red wine vinegar > 1 teaspoon salt (I leave it out) > 1 tsp ground cumin > 1 tsp dried oregano > 1 tsp garlic granules (coarse garlic powder, not dusty garlic powder) > 1 tsp chili powder (or mix your own blend to lower the sodium) > hot red pepper sauce to taste (optional) (I do use it) > a few dashes of liquid smoke (optional) (I don't use it) > > Directions: > > Place all ingredients in a food processor. Blend for several minutes > or until very smooth. Makes 4 cups. > > Nutrition info per 1/4 cup (4 tablespoons): > 68 cal. > 4g protein > 12 g carb > 0.5g sugar > 0.5g total fat > 4% calories from fat > 0 mg cholesterol > 4g fiber > 120 mg sodium > > -=- > > Low-fat Guacamole > (the peas sound weird, but it tastes good and the peas really lower > the fat and raise the fiber > > Ingredients: > > 1 cup drained and rinsed canned peas or 1 cup fresh or frozen green peas > 1 ripe avocado, peeled > 1/2 cup mild salsa > 1 teaspoon chopped garlic (about 1 clove) > 1 green onion, chopped (optional) (I do use it. You may know these as > scallions or chives.) > juice of 1 lemon > 1/2 teaspoon ground cumin > 1 Tablespoon chopped fresh cilantro (optional) (I substitute 1 tsp > dried cilantro) > salt, to taste (I don't use it) > black pepper, to taste > > Directions: > > if using fresh or frozen peas, blanch peas in boiling water for 2 > minutes, then cool with cold water and drain. Cut avocado into large > chunks. Mash avocado and peas together using a potato masher or fork, > or, if a very creamy texture is desired, in a food processor. Mix in > salsa, garlic, green onion (if using), lemon juice, cumin, and > cilantro (if using). Add salt and black pepper to taste. Makes 2.5 > cups > > Nutrition information per 1/4 cup serving > 45 cal. > 2.7g fat > 0.4g saturated fat > 53.5% calories from fat > 0 mg cholesterol > 1.3 g protein > 4.9g carbohydrates > 1.3g sugar > 2.1g fiber > 227mg sodium > 12mg calcium > 0.5mg iron > 6.1mg vitamin C > 118mcg beta-carotene > 0.5mg vitamin E > > -=- > > Low-Fat " Mock-amole " > > I think this recipe is delicious, and it's *much* lower in fat than > the guacamole above. But if you can't stand the idea of guacamole > without avocado (or are avoiding tofu for any reason), go with the > above recipe, knowing that you will still have a low-fat meal using > it. > > Ingredients: > > 5 ounces fresh green beans or frozen small whole green beans > 5 ounces frozen baby lima beans > 1/2 cup reduced-fat firm or extra-firm silken tofu > 3 TBLSP lemon juice > 2 cloves garlic, crushed > 3/4 teaspoon salt (you guessed it - I don't use it) > 1/2 teaspoon ground cumin > 1/4 cup chunky no-sugar-added tomato salsa > > Directions: > > Cook the green beans and limas in enough water to cover for about 5 > minutes or just until completely tender but not mushy. Drain well, > transfer to a food processor and blend until smooth. > > Add the tofu, lemon juice, garlic, salt, and cumin and blend until > smooth. Add the salsa and pulse briefly to mix. Scoop into a covered > bowl and refrigerate. Will keep in the fridge for about a week. Makes > 2 cups. > > Nutrition info for 1/4 cup: > 37 cal. > 2 g protein > 7 g carb > 1 g sugar > 0.5 g total fat > 5% calories from fat > 0mg cholesterol > 2g fiber > 226 mg sodium > > -=- > > tofu sour cream > > Ingredients: > > 1 package (12.3 ounces) reduced-fat extra-firm silken tofu, crumbled > 3 TBLSP lemon juice > 1/2 tsp sugar > 1/4 tsp salt (this time I do use the salt. The recipe is much better with it.) > > Directions: > > Place all ingredients in a food processor or blender and process until > very smooth. Refrigerate in a covered container for up to 1 week. > > nutrition info: > almost identical to whatever is on your tofu package. > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 10, 2008 Report Share Posted February 10, 2008 Thanks for all the great recipes Sparrow! Cindi Sparrow R Jones <sparrowrose wrote: I got this recipe from the book " Dr. Neal Barnard's Program for Reversing Diabetes " . If you are pressed for time, you can replace the bean recipe with a can of vegetarian refried beans but the bean recipe here is much tastier and better for you. This is a good recipe to add the Colorful Corn Salsa (recipe sent to the list earlier - should be in the recipe archives) to, as well. Note to list owners: You might want to archive these recipes all as one lump under the burrito recipe and also individually archive the sub-recipes for the beans, the two types of guacamole, and the tofu sour cream. Low-fat vegan bean burritos Ingredients: 8 tortillas (corn, wheat, veggie, whatever) 1 1/2 cups veggie " refried " beans (recipe below) 2 cups low-fat guacamole (recipe below) or low-fat " mock-amole " (recipe below) 1 cup no-sugar-added tomato salsa 4 cups shredded lettuce 1 cup tofu sour cream (recipe below) Directions: Heat the tortillas (especially if using corn tortillas). Add about 3 tablespoons of beans, top with guacamole, salsa, lettuce, " sour cream " . Roll up and eat. You will need napkins! (But it's worth it!) -=- Veggie " Refried " Beans Ingredients: 4.5 cups cooked beans or 3 cans beans, rinsed (good choices are: black, red, kidney, pinto) 1 small onion, minced 2 tablespoons red wine vinegar 1 teaspoon salt (I leave it out) 1 tsp ground cumin 1 tsp dried oregano 1 tsp garlic granules (coarse garlic powder, not dusty garlic powder) 1 tsp chili powder (or mix your own blend to lower the sodium) hot red pepper sauce to taste (optional) (I do use it) a few dashes of liquid smoke (optional) (I don't use it) Directions: Place all ingredients in a food processor. Blend for several minutes or until very smooth. Makes 4 cups. Nutrition info per 1/4 cup (4 tablespoons): 68 cal. 4g protein 12 g carb 0.5g sugar 0.5g total fat 4% calories from fat 0 mg cholesterol 4g fiber 120 mg sodium -=- Low-fat Guacamole (the peas sound weird, but it tastes good and the peas really lower the fat and raise the fiber Ingredients: 1 cup drained and rinsed canned peas or 1 cup fresh or frozen green peas 1 ripe avocado, peeled 1/2 cup mild salsa 1 teaspoon chopped garlic (about 1 clove) 1 green onion, chopped (optional) (I do use it. You may know these as scallions or chives.) juice of 1 lemon 1/2 teaspoon ground cumin 1 Tablespoon chopped fresh cilantro (optional) (I substitute 1 tsp dried cilantro) salt, to taste (I don't use it) black pepper, to taste Directions: if using fresh or frozen peas, blanch peas in boiling water for 2 minutes, then cool with cold water and drain. Cut avocado into large chunks. Mash avocado and peas together using a potato masher or fork, or, if a very creamy texture is desired, in a food processor. Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using). Add salt and black pepper to taste. Makes 2.5 cups Nutrition information per 1/4 cup serving 45 cal. 2.7g fat 0.4g saturated fat 53.5% calories from fat 0 mg cholesterol 1.3 g protein 4.9g carbohydrates 1.3g sugar 2.1g fiber 227mg sodium 12mg calcium 0.5mg iron 6.1mg vitamin C 118mcg beta-carotene 0.5mg vitamin E -=- Low-Fat " Mock-amole " I think this recipe is delicious, and it's *much* lower in fat than the guacamole above. But if you can't stand the idea of guacamole without avocado (or are avoiding tofu for any reason), go with the above recipe, knowing that you will still have a low-fat meal using it. Ingredients: 5 ounces fresh green beans or frozen small whole green beans 5 ounces frozen baby lima beans 1/2 cup reduced-fat firm or extra-firm silken tofu 3 TBLSP lemon juice 2 cloves garlic, crushed 3/4 teaspoon salt (you guessed it - I don't use it) 1/2 teaspoon ground cumin 1/4 cup chunky no-sugar-added tomato salsa Directions: Cook the green beans and limas in enough water to cover for about 5 minutes or just until completely tender but not mushy. Drain well, transfer to a food processor and blend until smooth. Add the tofu, lemon juice, garlic, salt, and cumin and blend until smooth. Add the salsa and pulse briefly to mix. Scoop into a covered bowl and refrigerate. Will keep in the fridge for about a week. Makes 2 cups. Nutrition info for 1/4 cup: 37 cal. 2 g protein 7 g carb 1 g sugar 0.5 g total fat 5% calories from fat 0mg cholesterol 2g fiber 226 mg sodium -=- tofu sour cream Ingredients: 1 package (12.3 ounces) reduced-fat extra-firm silken tofu, crumbled 3 TBLSP lemon juice 1/2 tsp sugar 1/4 tsp salt (this time I do use the salt. The recipe is much better with it.) Directions: Place all ingredients in a food processor or blender and process until very smooth. Refrigerate in a covered container for up to 1 week. nutrition info: almost identical to whatever is on your tofu package. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 10, 2008 Report Share Posted February 10, 2008 On 2/9/08, Coop <rodstruelove wrote: > > Sparrow, it all sounds yummy ... but my first impression was I¹d never have > time to make them during the week. I suppose I could make all the > individual recipes on the weekend, and then assemble on a weeknight. I only do major cooking a couple of days per week. Some things freeze well so you can make a pot of soup and put a couple of servings in the fridge and freeze the rest for the next week. Some things keep in the fridge a while. Some weeks I make one big dish and eat it all week with minor variations day to day. > I can¹t find low-fat tofu in > Australia to make my own mock sour cream. It sounds like you must live in a smaller town? I know there are amazing vegetarian resources in Oz but they might not extend to the less populated areas? > The Tamale Pie does look interesting, and I¹m looking forward to trying that > one soon! Thanks so much for sharing your recipes, I really do appreciate > it You're welcome! Sparrow Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 10, 2008 Report Share Posted February 10, 2008 On 10/2/08 4:17 PM, " Sparrow R Jones " <sparrowrose wrote: > It sounds like you must live in a smaller town? I know there are > amazing vegetarian resources in Oz but they might not extend to the > less populated areas? > Actually, I¹m in Wollongong, New South Wales! It¹s a pretty big area. I can¹t find any low-fat tofu at all, and the variety of vegan foods is pretty limited, both in the stores and restaurants. It¹s a bummer. Now up in Queensland, it¹s a different story. There are many more options up that way, and on the rare occasions I get up that way on vacation, I stock up on my favorites. Anna Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 10, 2008 Report Share Posted February 10, 2008 On 2/10/08, Coop <rodstruelove wrote: > > Actually, I¹m in Wollongong, New South Wales! It¹s a pretty big area. I > can¹t find any low-fat tofu at all, If you can find any tofu in town, pick it up and turn it over and see how many grams of fat it has per serving. If it's 3 or fewer, it's low-fat tofu. (It might not say " Low-fat Tofu " on the front of the container.) > and the variety of vegan foods is pretty > limited, both in the stores and restaurants. Really? I did a quick search and I'm quite envious of the vegan variety you have available to you. I guess it's all relative, though - it always seems like there's less here than there is because I'm comparing it to when I lived in Chicago. (I do notice some online Wobblies saying it's not as nice as Canberra for vegan groceries, so it is not dissimilar to me and my memories of Chicago vs. here in Pocatello.) I did find . . . Unless they've closed since the reviews went online, you have: The two restaurants at the Nan Tien Buddhist Temple Select dishes at the many Thai restaurants, including Jasmine Rice and the Thai Basil Cafe Many options at the Mylan Vietnamese Retaurant The Hot Chili Food House is reported to be veg friendly and will cater to vegans The Baked eggplant with veggies (hold the haloumi) at the Lagoon is said to be excellent That's pretty awesome! We're a lot more limited here. And there are bound to be Mexican restaurants for bean and veggie burritos and Italian restaurants for pasta marinara as well. And I figure anyplace with lots of Thai restaurants and at least one Vietnamese restaurant is bound to have an Oriental grocery tucked away somewhere in town where you can get tofu, miso, and all sorts of little what-nots. (Read the labels carefully and don't buy it if you can't figure out what's in it.) > It¹s a bummer. Now up in > Queensland, it¹s a different story. There are many more options up that > way, and on the rare occasions I get up that way on vacation, I stock up on > my favorites. That's always a good plan. One of these days I'll learn to drive and then I'll be able to go visit Salt Lake City where there are tons of veg restaurants and groceries. Sparrow Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 11, 2008 Report Share Posted February 11, 2008 I have done a search as well and didn¹t find much at all. I noted the 2 restaurants that claim to be in the Buddhist temple but I¹ve toured it twice and didn¹t see any restaurants there. Maybe they have limited hours or are only open parts of the year, I don¹t know. Maybe I¹m just a picky eater, but to me a couple of Thai and Vietnamese restaurants isn¹t much variety. Then again, I am not big on Asian cuisine. I couldn¹t even get the local Mexican restaurant to make me a fajita without meat! And I doubt they have beans without lard, but I¹ll ask, you never know. Our Chinese restaurant down the street won¹t even offer vegetarian spring rolls anymore because they said not enough people were interested in them to keep them on the menu. They have vegetarian fried rice but it still has eggs in it. I could get stir fried veggies and steamed rice, but there¹s still the fat content as I doubt they¹ll do it without oil. Trust me, come visit, there isn¹t as much vegan variety as you might think! Anna On 11/2/08 1:52 AM, " Sparrow R Jones " <sparrowrose wrote: >> > and the variety of vegan foods is pretty >> > limited, both in the stores and restaurants. > > Really? I did a quick search and I'm quite envious of the vegan > variety you have available to you. I guess it's all relative, though - > it always seems like there's less here than there is because I'm > comparing it to when I lived in Chicago. (I do notice some online > Wobblies saying it's not as nice as Canberra for vegan groceries, so > it is not dissimilar to me and my memories of Chicago vs. here in > Pocatello.) > > I did find . . . > Unless they've closed since the reviews went online, you have: > The two restaurants at the Nan Tien Buddhist Temple > Select dishes at the many Thai restaurants, including Jasmine Rice and > the Thai Basil Cafe > Many options at the Mylan Vietnamese Retaurant > The Hot Chili Food House is reported to be veg friendly and will cater to > vegans > The Baked eggplant with veggies (hold the haloumi) at the Lagoon is > said to be excellent Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 11, 2008 Report Share Posted February 11, 2008 On 2/11/08, Coop <rodstruelove wrote: > > Trust me, come visit, there isn¹t as much vegan variety as you might think! I wish I could! You've got more than my town does and I've always wanted to see Australia. Is your beach nice? My friend who lived up in Darwin said he couldn't go swimming there because of dangerous jellyfish. Sparrow Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 12, 2008 Report Share Posted February 12, 2008 Actually, I never go to the beach, so I¹m not a good person to ask! I have a sun allergy, so I try to stay out of it as much as possible. I know, what was I thinking moving to Australia!? But my in-laws love to spend time there, and the times I have gone, it¹s always been packed full of people. Anna On 12/2/08 3:05 AM, " Sparrow R Jones " <sparrowrose wrote: > > On 2/11/08, Coop <rodstruelove <rodstruelove%40dodo.com.au> > > wrote: >> > >> > Trust me, come visit, there isn¹t as much vegan variety as you might think! > > I wish I could! You've got more than my town does and I've always > wanted to see Australia. Is your beach nice? My friend who lived up in > Darwin said he couldn't go swimming there because of dangerous > jellyfish. > > Sparrow Quote Link to comment Share on other sites More sharing options...
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